World Heart Day

World Heart Day

29th September – Day Of The Year

World Heart Day

World Heart Day is being celebrated around the globe, i.e. September 29. The day is observed to raise awareness about cardiovascular diseases like heart attack and stroke, as well as how to prevent them. According to the official website of the World Heart Federation, the theme for World Heart Day 2018 is “My Heart, Your Heart”. The theme is aimed at encouraging people to look after their own hearts and the hearts of their loved ones. This year-round,

World Heart Federation is asking people to say to themselves, the people they care about and individuals around the world, “what can I do right now to look after MY HEART… and YOUR HEART?” The theme resonates with professional cardiology and healthcare audiences to look after ‘all our hearts’.

Overeating, lack of exercise, unhealthy diets, and high blood pressure, cholesterol, and glucose levels are all factors that can trigger heart disease and threaten our own lives and those of loved ones. Heart Day was set up to drive home the message that heart problems can be prevented.

The aim is to improve health globally by encouraging people to make lifestyle changes and promoting education internationally about ways to be good to your heart. This lesson is becoming increasingly relevant as reports of obesity, poor diet and physical inactivity in children and young people become more and more common.

Events take place to promote healthy hearts. Charities and other organizations coordinate walks and runs, health checks, public talks, shows, and exhibitions to name a few of the interesting and informative events which mark the day. So on Heart Day, get involved, eat your fruit and veg, and get outside; both you and your heart will feel the benefits.

world health day

Click here for World Health Federation

About the World Health Federation –

World Heart Federation (WHF), a nongovernmental organization, is based in Geneva, Switzerland. An International Society of Cardiology was founded in 1946 and International Cardiology Federation in 1970. Both organizations were merged to form the International Society and Federation of Cardiology (ISFC) in 1978. Later the name of the International Society and Federation of Cardiology was changed to the World Heart Federation in 1998.

It is a united community, of around 200 member organizations, only the global body in the world dedicated to lead this fight against heart diseases. This federation brings together the strength of various medical societies and heart foundations all over the world (more than 100 countries from Asia-Pacific, East Mediterranean, Europe, the Americas, and Africa).

The World Heart Federation motivates the health care professionals, medical societies, policymakers, patients, organizations, and other healthy individuals to come forth and participate actively in the campaign to reduce the fear of heart disease and stroke as well as ensure people for longer and better lives.

History of World Heart Day

It was launched in 2000 by the World Heart Federation as an annual event that was planned to be taking place every last Sunday of September. However, in 2011 they decided to fix it on every 29th day of September and it has been celebrated on that day ever since.

 Why Celebrate –

Some of the most dangerous risk factors leading to heart disease and stroke are high blood pressure, high level of bad cholesterol, increased glucose level, smoking habit, inadequate intake of diet, fruit, and vegetables, increased weight, and obesity.

It motivates people to get participated and take some knowledge, go through the proper heart check-ups, and follow other control measures all through life. It is a perfect day when many people do promises to themselves to quit smoking, get involved in daily physical activities, start eating a healthy diet, etc in order to keep their heart in good working order.

It is a day when people realize about overeating, unhealthy diets, lack of exercise, bad lifestyle, etc causing heart ailments. It brings some hope to people that heart problems can be prevented and controlled for the whole life by following a healthy lifestyle.

Customs and Celebrations –

Both governmental and non-governmental organizations celebrate this day from all over the globe. They do this by organizing activities like marathons, walks, public talks, fitness sessions, exhibitions, and science fairs. Some landmarks, monuments, and famous buildings choose to go red on this day as a show of cardiovascular disease awareness.

Any person interested in celebrating this day is advised to do so by being more attentive to their heart health. There are several ways one can do that, including partaking in physical exercises, stopping smoking, quitting alcohol, and starting eating a healthy diet. Also, have your heart, blood pressure and cholesterol checked frequently.

The aim of this campaign is to motivate people for active participation in a huge number to make this campaign successful and world free of heart diseases. There are many ways people can be involved in the celebration such as planning their own ways, sharing healthy heart selfies on Twitter, Facebook pages, and other social media sites to boost the campaign, keep an eye on the website of world heart federation regularly for current updates and information.

Get Involved –

There are numerous ways you can get involved apart from taking part in the events. You can plan your own event or share tips and encouraging messages on social media. Keep your heart healthy and help others do the same.

 

India Status –

According to the World Health Organisation (WHO), cardiovascular diseases are the leading cause of mortality worldwide, including India. Globally, 17, 500, 000 people die every year from CVD, such as heart disease and stroke. A study published in The Lancet showed that cardiac ailments killed more Indians in 2016 (28%) than cancer or any other non-communicable disease.

The study found that the prevalence of ischemic heart diseases (IHD) and stroke have increased by over 50 percent between 1990 and 2016 in India, resulting in a doubling of deaths caused by them. The study showed that deaths due to cardiovascular diseases in India increased from 1.3 million in 1990 to 2.8 million in 2016. Current estimates suggest that India will soon have the highest number of heart disease cases in the world.

As per the Indian Heart Association, 50% of all heart attacks in Indians occur under 50 years of age and 25% of all heart attacks in Indians occur under 40 years of age. There has been a significant surge in the number of heart disease in the younger generation in both males and females. This year, the World Heart Federation, which created the World Heart Day, is urging people to make a promise … for my heart, for your heart, for all our hearts.

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Click here for Food and Diet Plan

There are certain foods that you should include in your diets, to ensure the smooth and healthy functioning of our hearts. At the same time, there are foods that harm us and lead to a number of health complications and illnesses and our hearts are better off without these. This World Health Day, let us all take a pledge to purge our diets of foods that are unhealthy for our heart and eat more foods that make it healthier.

List of Foods start adding to your diet for healthy Heart:-

A. Amla or Indian Gooseberry: The Indian gooseberry is rich in vitamin C, which is one of the best nutrients to consume for a healthy heart. Other vitamin C rich foods include oranges and lemons.

B.  Soy: Foods made from soy, including tofu and soy milk, etc., are also great for the heart, as these are rich in essential vitamins and minerals, as well as proteins and polyunsaturated fats. The last nutrient, in particular, helps in lowering the levels of LDL or bad cholesterol in the blood, reducing the risks of heart diseases.

C. Berries: Blueberries, strawberries, acai berries, etc., are extremely rich in antioxidants, which help in reducing inflammation and reduce risks of heart diseases. Blueberries contain anthocyanins, which are antioxidants important for lowering cholesterol levels.

D. Fatty Fish: Omega 3 fatty acids are essential for a healthy heart. Fatty fish like salmon is rich in this essential nutrient and including it in your diet is great for your heart. Some common vegetarian sources of omega 3 include chia seeds, hemp seeds, flaxseeds, walnuts, etc.

E. Oatmeal: This basic breakfast might just help in preventing a potentially fatal condition by protecting your heart. Oats are very rich in soluble fiber, which is key to maintaining a healthy heart. Oats also contain beta-glucan, which fights the build-up of fats or lipids in the body.

F. Nuts: Almonds, walnuts, etc., are rich in vitamin E, which fights increase in bad LDL cholesterol in the blood, reducing risks of cardiovascular diseases.

G. Olive Oil: Your cooking oil makes a world of difference to your heart health and using olive oil for cooking is great for your heart due to the presence of high amounts of MUFA or monounsaturated fatty acids in it.

H. Spinach: Green vegetables are generally healthy for you, as they help in management in your weight, but spinach is particularly great for your heart. It is rich in carotenoids that fight oxidative stress in the body, as well as folic acid,I. which prevents the hardening of arteries.

I. Pumpkin Seeds: Magnesium-rich pumpkin seeds can protect your heart by keeping the heart rhythm steady and lowering blood pressure, besides maintaining other heart functions.

J. Apple: An apple a day may keep your heart functioning well because this humble fruit contains the flavonoid quercetin, which has anti-inflammatory properties and fights plaque build-up.

Diet has a big role to play in the well-being and health of the heart. What you eat lays the foundation for a healthy or unhealthy heart, which may ultimately end up determining your overall well-being and longevity.

Foods Heart patients must avoid:-

  1. Processed Grains and Carbohydrates: Not all carbs are bad for your health. In fact, whole grains may actually protect the heart and maintain its health. But processed grains contain unhealthy carbs, which are very likely to give your heart a hard time. This is because processed grains have very little nutritional value, as a high level of processing strips the grain of healthful components. These also contain harmful ingredients like trans fats, sodium, and sugars. So keep away from pizzas, pasta, and starchy foods like white bread, potatoes, white rice, etc.
  2. Soft Drinks or Sugary Drinks: These also include energy drinks, which often contain high levels of sugar, which is harmful to any heart patient. These soft drinks contain a high amount of calories, which leads to a spike in the levels of blood sugar. These drinks also increase your chances of weight gain. So the next time you feel like quenching your thirst, along with meals, simply opt for water or other naturally hydrating drinks like coconut water and skip that soda. This is particularly important for heart patients to follow.
  3. Red Meat: Heart patients are often advised to stay away from all sources of red meat. This type of meat contains high amounts of saturated fat, which is harmful as it raises levels of Low-Density Lipoproteins (LDL) cholesterol in the blood. Common sources of red meat include lamb, pork, and beef. It would be better to switch red meat with white meat from chicken, turkey, and fish.
  4. Salty Foods: Commonly packaged snacks like chips and crisps contain high amounts of salt, which is again harmful to the health of heart patients. Too much sodium intake in the body can raise blood pressure. Although it’s not necessary to chuck salt out of your diet, completely, one should certainly be mindful of their daily salt intake and keep it well within the recommended daily requirement.
  5. Trans Fats: Again, most packaged snacks, as well as junk foods contain this harmful ingredient. Trans fats, sometimes labeled as hydrogenated oils on processed foods, is the ultimate nemesis of a heart patient and should always be kept at an arm’s length. Chocolates, cookies, chips, and other common snacking foods contain trans fats and hence, should be avoided by heart patients.

 

Following strategies will keep your heart Healthy and Happy –

By making just a few small changes to our lives, we can all live longer, better, more heart-healthy lives. Here are five simple things you can do to keep your heart healthy and happy.

Eat a healthy diet: Eat well by including plenty of fruit and vegetables, whole grains, lean meat, fish and pulses, while restricting salt, sugar, and fat intake. Use alcohol in moderation.

Get more active: Include regular exercise in your daily routine. WHO recommends that adults should get at least 30 minutes of regular physical activity every day to maintain cardiovascular fitness – at least 60 minutes on most days of the week can help maintain a healthy weight.

Say no to smoking: Quitting smoking is the single best thing you can do for your heart health. The risk of coronary heart disease is substantially reduced within two years of quitting, and within five years, the risk of CVD returns to that of a non-smoker.

Know your risk: Visit your doctor or a healthcare professional and ask them to measure your numbers – blood pressure, cholesterol, blood sugar and body mass index (BMI), all of which are a major risk factor for CVD. Your doctor can advise you on your overall CVD risk so you can plan to improve your heart health.

Know your symptoms: Recognise the signs and symptoms of a heart attack. It is said that over 70% of all cardiac and breathing emergencies occur in the home when a family member is present and could help a victim.

Cardiovascular disease is the world’s leading cause of death today, however, by making a few changes to our lives, we can prevent or reduce the risk of heart disease and stroke, as well as improve our quality of life.

Few fascinating facts about the heart.

  • Heart of a healthy person beats about 1,15,200 times every day.
  • The heart pumps blood to all of the 75 trillion cells of the body.
  • Only the Cornea of the eye doesn’t receive blood supply.
  • In fact, the heart rate drops while asleep.
  • Strangely enough, on average, women’s hearts beat about 10% faster than men’s.

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Click here for Lower Heart disease risk

 Risk factors are conditions or habits that make a person more likely to develop a disease. They can also increase the chances that an existing disease will get worse. Important risk factors for heart disease that you can do something about are:

  • High blood pressure
  • High blood cholesterol
  • Diabetes and pre-diabetes
  • Smoking
  • Being overweight or obese
  • Being physically inactive
  • Stress
  • Alcohol
  • Having a family history of early heart disease
  • Having a history of preeclampsia during pregnancy
  • Unhealthy diet
  • Age (55 or older for women)

 Some risk factors, such as age and family history of early heart disease, can’t be changed. If your father or brother had a heart attack before age 55, or if your mother or sister had one before age 65, you are more likely to get heart disease yourself. For women, age becomes a risk factor at 55. After menopause, women are more apt to get heart disease, in part because of their body’s production of estrogen drops.

Women who have gone through early menopause, either naturally or because they have had a hysterectomy, are twice as likely to develop heart disease as women of the same age who have not yet gone through menopause.

Another reason for the increased risk is that middle age is a time when women tend to develop risk factors for heart disease. Preeclampsia is another heart disease risk factor that you can’t control. However, if you’ve had the condition, you should take extra care to try and control other heart disease risk factors.

You can make the changes gradually, one at a time. But making them is very important. Other women may wonder: If I have just one risk factor for heart disease—say, I’m overweight or I have high blood cholesterol—aren’t I more or less “safe”? Absolutely not. Each risk factor greatly increases a woman’s chance of developing heart disease. But having more than one risk factor is especially serious because risk factors tend to “gang up” and worsen each other’s effects. So, the message is clear: Every woman needs to take her heart disease risk seriously—and take action now to reduce that risk.

 

Tips for  Daily routine –

Eat better – Run more – Squat more

Sleep earlier – Wake up earlier

Make a good breakfast – Drink water

Eat Fruits – Read Books

Talk less – listen more

Feel deeper – Love better

Open your eyes – experience life

Adventure  – Be happy

Themes of world Heart Day –

There are themes for every year’s celebration of the world heart day to bring more awareness.

The theme of 2018 is yet to come.

The theme of 2017 was “share the power”

The theme of 2016 was “Light Your Heart, Empower Your Life”.

The theme of 2015 was “creating heart-healthy environments”.

The Theme of 2014 was “Heart Choices NOT Hard Choices”.

The Theme of 2013 was “Take the road to a healthy heart”.

The Theme of 2012 was “One World, One Heart, One Home”.

The Theme of 2011 was “One World, One Heart, One Home”.

The Theme of 2009 and 2010 was “I Work with Heart”.

The Theme of 2008 was “Know your Risk”.

The Theme of 2007 was “Team Up for Healthy Hearts!”.

The Theme of 2006 was “How Young is Your Heart?”

The Theme of 2005 was “Healthy Weight, Healthy Shape”.

The theme of 2004 was “Children, Adolescents, and Heart Disease”

  The Theme of 2003 was “Women, Heart Disease and Stroke”.

The Theme of 2002 was “What Shape are you in?”.

The Theme of 2001 was “A Heart for Life”.

The Theme of 2000 was “I Love my Heart: Let it beat!”.

How to Live Longer

THE SECRET OF LIVING WELL AND LONGER IS :

eat half, walk double, laugh triple, and love without measure

How to Live Longer

We have covered many points mentioned in this post in our earlier posts. But in this post, we have consolidated points that can really increase your lifespan by following rigorously.

No matter what your age, you have the power to change many of the variables that influence how long you live, and how active and vital you feel in your later years. The key to healthy aging is to engage fully in life—mentally, physically, and socially. Transitioning to older years isn’t about sitting in a rocking chair and letting the days slip by. Actions you can take to increase your odds of a longer and more satisfying life span are really quite simple.

This post will take a dive into the research and summarize the lifestyle and diet hacks that you can use to live the longest, healthiest life possible. Life expectancy can be increased with simple steps and changes. This post will help you find ways to increase your life expectancy and improve your health and feel great as you age. These are the secrets of increasing your lifespan. Let’s start :

Click here for How to increase lifespan

In order to live longer, you should be eating a healthy, balanced diet, and doing regular exercise. You could lower your risk of cardiovascular disease and cancer by following this diet plan, it’s been revealed.

Eating a balanced diet – including at least five portions of fruit and vegetables a day – could increase your life and you will live longer.

You could also boost your lifespan by doing regular exercise. It’s the “miracle cure”.

Small diet or lifestyle changes are all that’s needed to increase your life expectancy and avoid an early death.

One of the best diet plans to increase lifespan is the anti-inflammatory diet, scientists have claimed.

An anti-inflammatory diet could slash patients’ risk of death by cardiovascular disease or cancer, according to researchers, even partial adherence to the anti-inflammatory diet may provide a health benefit.

The diet plan lowered the chances of early death in almost 70,000 people by 18 percent, a study claimed.

Their risk of cardiovascular death was lowered by 20 percent.

There was also a 13 percent lower risk of cancer death.

People that smoke was even more likely to benefit from the anti-inflammatory diet, the scientists said.

An anti-inflammatory diet could consist of fruits and vegetables, tea, coffee, whole grain bread, breakfast cereal, low-fat cheese, and olive oil.

Patients could also snack on nuts and chocolate while drinking a moderate amount of red wine or beer.

The diet plan is rich in antioxidants, which help to get rid of free radicals in the body.

Free radicals damage healthy cells while increasing the risk of some diseases.

Following an anti-inflammatory diet could also benefit arthritis patients or people with back pain, it’s been claimed.

Superfoods to help you live longer – Analysis suggests even a small daily serving of nuts can cut the risk of coronary heart disease by 30 percent, cancer by 15 percent, and premature death by 22 percent. Here are the best superfoods to eat for a healthy life.

  • Coconut Oil – This oil can improve blood cholesterol levels and lower the risk of heart disease.
  • Kale – 100g of kale contains 10 times the RDA for vitamin K1 and 2-3 times the levels of vitamin A and C
  • Blue Berries – These are bite-size immunity booster and contain the most antioxidants of any fresh fruits.
  • Salmon – This fish is very high in omega3 fatty acids to help lower the risk of dementia and cardiovascular disease.
  • Sweet Potato – These are high in carotenoids, an antioxidant with cancer-fighting capabilities.
  • Garlic – Garlic has the ability to kill bacteria and lower cholesterol.
  • Egg Yolks – This superfood contains Protein, antioxidants, vitamin A, B2, B5, B12, and iron.
  • Avocados – This fruit contains monosaturated fats which reduce cholesterol and triglyceride levels.
  • Nuts – Just 1oz nuts a day can reduce the risk of heart disease.

If you choose to adhere to the diet plan, you should avoid unprocessed and processed red meat, organ meats, chips, and soft drinks.

Regular exercise is also a crucial aspect of improving overall health and helping you to live longer.

People that do regular exercise are up to 50 percent less likely to develop type 2 diabetes and some cancers.

It may even slash the chances of coronary heart disease and stroke by up to 35 percent.

Birthdays are good for your health.

Study shows those who have more birthdays live longer

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Click here for How to live longer life

How to live a long life

There are many uncertainties in life, and no one can predict how long they will live. However, taking good care of yourself can help to increase your chances of living a long life. Take good care of your physical and psychological health by living a healthy lifestyle, following a healthy diet, and keeping your stress under control.

Living a Healthy Lifestyle –

  1. Prepare your body for a long life by exercising. Exercise benefits both your physical and mental health. Physical activity strengthens your body, helps you control your weight, and improves your balance and coordination. Simultaneously, your body releases endorphins which will help you relax and feel good. Endorphins can also reduce pain and improve your mood.
  • Try to do both aerobic exercise and strength training.
  • Aerobic exercise gets your heart rate up and improves your endurance. Possible activities include jogging, fast walking, swimming, and many types of sports. Try to do about 150 minutes per week.
  • Strength training, like weight lifting, will improve your bone density and build muscle. Try to do it twice a week.
  1. Be proactive about identifying and treating health problems: Preventative care is important for identifying health problems before they become a major concern. It is also important to identify lifestyle factors, family history, and work exposures that may lead to the development of a disease or dysfunction. If you skip doctor’s appointments, you increase the chances of not catching a developing health problem right at the start. This means that it will likely be more complicated and harder to treat.
  • Have a check-up once a year. If your doctor recommends other screenings, do them.
  • If you have a chronic condition, talk to your doctor about how to manage it to either improve it or prevent it from getting worse.
  • Know what health problems may run in your family and get screened regularly.
  1. Avoid high-risk behavior: Accidents, including during sports or driving, are frequent causes of head trauma and spinal cord injuries.
  • Drive carefully, wear your seat belt, and obey speed limits.
  • Use caution when crossing the street as a pedestrian. Look both ways to see if there are any cars around.
  • Wear a helmet if you are driving a bike or Scooter.
  • Wear appropriate protective and safety gear when playing sports, particularly risky sports like football, horseback riding, rock climbing, bungee jumping, skydiving, skiing, and snowboarding.

4. Avoid toxic substances: It is important to avoid substances that may increase your chances of developing health problems. This includes pollutants, pesticides, chemical fumes, and asbestos.

5. Avoid excessive alcohol intake: If you do drink, daily recommendations are that women should drink no more than one drink per day and men not more than one or two drinks per day.

  • Drinking alcohol in low amounts should be ok for your health as long as you are healthy and don’t overdo it.
  • Excessive drinking can make you more likely to get cancers of the digestive tract, heart problems, strokes, high blood pressure, liver disease, and to suffer injuries in accidents.
  • If you do drink, be careful not to mix alcohol with medicines, including over-the-counter medicines, that may interact.
  • Don’t drink and drive.
  1. Quit Smoking and using nicotine products: Even if you’ve smoked or used other nicotine products for many years, quitting will still improve your health and help you live longer. Smoking greatly increases your risks of:
  • Lung diseases, including cancer
  • Cancer of the esophagus, larynx, throat, mouth, bladder, pancreas, kidney, and cervix
  • Heart attacks
  • Strokes
  • Diabetes
  • Eye disorders like cataracts
  • Respiratory infections
  • Gum disease
  1. Avoid street drugs: Street drugs are risky for multiple reasons. Not only may the drug itself harm you – but it may also be mixed with other harmful substances. The health risks include:
  • Dehydration
  • Confusion
  • Memory loss
  • Psychosis
  • Seizures
  • Coma
  • Brain damage
  • Death

       Eating Healthy Diet

  1. Support your body’s ability to heal by eating enough protein: Your body uses protein to make new cells. This means that it is important for repairing tissue damage in your body.
  • Though meat and animal products are common sources of protein, you can also get all of the proteins you need from plant foods, such as lentils, beans, hemp seeds, quinoa, chia seeds, seeds, and nuts.
  • Proteins are found in meat, milk, fish, eggs, soy, beans, legumes, and nuts.
  • Adults should eat 2 to 3 servings of high protein foods per day. Children’s needs will vary according to their ages.
  1. Keep your vitality by enjoying a diet with diverse fruits and vegetables: Fruits are foods that grow from the flower of plants while vegetables are foods that come from the stems, flower buds leaves, and roots. Both are excellent sources of the vitamins and minerals your body needs to stay healthy throughout a long life.
  • Fruits include berries, beans, corn, peas, cucumber, grains, nuts, olives, peppers, pumpkin, squash, sunflower seeds, and tomatoes. Vegetables include celery, lettuce, spinach, cauliflower, broccoli, beets, carrots, and potatoes.
  • Fruits and vegetables are low in calories and fat, but high in fiber and vitamins. Eating a diet that is high in fruits and vegetables can reduce your risks of developing cancer, heart problems, high blood pressure, strokes, and diabetes.
  • Try to eat 4 servings of fruits and 5 servings of vegetables per day.
  1. Eat healthy amounts of carbohydrates: Carbohydrates are abundant in nature, such as in fruits and vegetables. Carbohydrates include sugars, starches, and fiber. Your body obtains energy by breaking down these compounds. Simple sugars are digested more quickly than complex sugars.
  • Focus on getting most of your carbohydrates from natural sources like fruits and vegetables and reduce your intake of carbohydrates from items like baked goods and other processed foods.
  • Simple sugars are found in fruits, milk, milk products, vegetables, and processed sweets.
  • Complex carbohydrates are in beans, peas, lentils, peanuts, potatoes, corn, green peas, parsnips, whole-grain bread.
  • About half of your daily calories should come from carbohydrates, with most of them coming from complex carbohydrates as opposed to simple sugars.
  1. Eat a controlled amount of fat: Your body needs some fat to help it absorb fat-soluble vitamins, control inflammation, assist with muscle repair, clot blood, and maintain proper brain function, but too much is not good.
  • Common sources of fats are butter, cheese, whole milk, cream, meats, and vegetable oils.
  • Eating too much fat increases your chances of high cholesterol, heart problems, and strokes. You can reduce your fat consumption by eating lean meats, poultry, fish, and drinking low-fat milk.
  • Many restaurants enhance the flavor of their foods with ingredients that are high in fat such as cream, whole milk, or butter. By cooking your food yourself, you can control the amount of fat in your food.
  • Don’t choose fat-free or low-fat foods. You need fat. Contrary to popular beliefs, dietary fat does not make you fat. However, don’t eat too much fat as it is unhealthy.
  1. Get enough vitamins and minerals through a healthy diet: If you are eating a balanced diet, you are probably getting sufficient vitamins and minerals. These substances are vital for your body to function properly, repair itself, and grow.
  • Vitamins and minerals occur naturally in many foods, especially fruits, vegetables, whole grains, meats, and dairy.
  • If you are concerned that you may not be getting enough vitamins and minerals, talk to your doctor about adding some multivitamin and multi-mineral supplements to your diet.
  • The needs of pregnant women and children may differ from the needs of others.
  1. Eat a low salt diet: While your body needs some salt too so that you maintain muscle and nerve function and manage your blood volume and pressure and blood volume, too much over a long period of time is unhealthy. The CDC recommends keeping your sodium intake below 2,300 milligrams per day.
  • Too much salt can cause high blood pressure and aggravate heart, liver, or kidney conditions.
  • Most foods contain some salt naturally and many have salt added to enhance the flavor.
  • Adults should consume no more than about a teaspoon of salt per day. If you have a health condition, you may need to eat much less.
  • Avoid fast food. Not only is it high in fat, but it is also usually very high in salt.
  1. Cleanse your body by drinking enough water: Drinking enough water will help your body flush out toxins, maintain your bodily functions, and keep your kidneys healthy. Drink at least eight 8-ounce glasses of water per day to stay hydrated, and drink more if you are sweating, such as from exercising or doing physical labor.
  • The amount you need will be influenced by your body weight, your activity level, and the climate you live in.
  • The best way to stay hydrated is to drink enough water that you don’t feel thirsty.
  • If you urinate infrequently or pass dark or cloudy urine, you probably need to drink more.

       Reducing Stress –

  1. Protect your psychological well-being by maintaining close social relationships: Friends and family will make relaxation fun when things are good and they can provide you with support and distraction when life is hard.
  • Maintain your social network by corresponding by writing, telephone, or in person. Using social media can also help people stay connected.
  • Regular social interaction will help you relax and take your mind off your stress.
  • If you feel isolated, consider locating a support group or counselor to help you.
  1. Stay resilient by sleeping enough: By not getting enough sleep you are compounding the psychological stressors in your life with the physical stress of sleep deprivation.
  • When you sleep your body can put more energy into fighting off infections and healing.
  • Try to get at least 7 to 8 hours of sleep per night. Some people may need even more.
  1. Stay excited about life through hobbies: This will give you something to look forward to and prevent you from dwelling on the things that are stressing you out.
  • Look for something that is inexpensive which you can do all year long. Possibilities include reading, listening to music, art or photography, crafts, or sports.
  • Avoid competitive activities that will put additional pressure on you.
  1. Set aside time for relaxation: Whether this involves simply free time or a formal relaxation technique, do what works for you. Or try several until you find the one you like the best:
  • Visualization of calming images
  • Progressive muscle relaxation in which you concentrate on tensing and then relaxing each muscle group in your body
  • Meditation
  • Yoga
  • Massage
  • Tai chi
  • Music or art therapy
  • Deep breathing
  1. Cultivate happiness: Take time to enjoy life and do the things that make your life meaningful to you.
  • Do activities that give you a sense of purpose: Many people enjoy volunteer work in their free time.
  • Nourish your brain with intellectual stimulation: Whether it comes from friends, family, or taking informal courses, or taking up a new craft, learning will keep you enthusiastic about the world around you.
  • Connect with others: For some people, it is with family, friends, a religious organization, or the community around them, but whoever the people close to you are, they will help you stay happy and young of heart.

 

WE ARE LIVING LONGER AND WE NEED TO LIVE BETTER

Click here for Following habits will help you to live longer than you think –

How to do it better than you are doing now.

You are a tea lover; Both green and black teas contain a concentrated dose of catechins, substances that help blood vessels relax and protect your heart. In a study of more than 40,500 Japanese men and women, those who drank 5 or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results. (Just make sure you’re drinking the right green tea.)

You really need only 1 or 2 cups of tea daily to start doing your heart some good—just make sure it’s a fresh brew. Ready-to-drink teas (the kind you find in the supermarket beverage section) don’t offer the same health benefits. Once water is added to tea leaves, their catechins degrade within a few days. Also, some studies show that adding milk may eliminate tea’s protective effects on the cardiovascular system, so stick to just lemon or honey.

You’d rather walk: “Fit” people—defined as those who walk for about 30 minutes a day—live four times longer than those who walk less, regardless of how much body fat they have, according to a recent study. Similarly, overweight women can improve their heart health by adding just 10 minutes of activity to their daily routine, says recent research.

So take a walk on your lunch hour, do laps around the field while your kid is at some sports practice—find ways to move a little more, every day. (Got 10 minutes? Then you’ve got time to lose the weight for good with Prevention’s new 10-minute workouts and 10-minute meals.

You skip soda even Diet: Scientists found that drinking one or more regular or diet cola every day doubles your risk of metabolic syndrome—a cluster of conditions, including high blood pressure, elevated insulin levels, and excess fat around the waist, that increase your chance of heart disease and diabetes, and depression. One culprit could be the additive that gives soda its caramel color, which upped the risk of metabolic syndrome in animal studies. Scientists also speculate that soda drinkers regularly expose their taste buds to natural or artificial sweeteners, conditioning themselves to prefer and crave sweeter foods, which may lead to weight gain.

Better choices: If it’s fizz you’re after, try sparkling water with a splash of juice. By controlling blood pressure and cholesterol levels, preventing diabetes, and not smoking, you can add 6 to 9½ healthy years to your life.

You have strong legs: Lower-body strength translates into good balance, flexibility, and endurance. As you get older, those attributes are key to reducing your risk of falls and injuries—particularly hip fractures, which often quickly lead to declining health. Up to 20% of hip-fracture patients die within 1 year because of complications from the trauma. Having weak thigh muscles is the number one predictor of frailty in old age

To strengthen them, target your quads with the “phantom chair” move, Here’s how: Stand with back against the wall. Slowly walk feet out and slide back down until you’re in a seated position, ensuring knees aren’t beyond toes and lower back is pressed against the wall. Hold until your thighs tell you, Enough! Do this daily, increasing your hold by a few seconds each time.

You eat purple food: Concord grapes, blueberries, red wine: They all get that deep, rich color from polyphenols—compounds that reduce heart disease risk and may also protect against Alzheimer’s disease, according to the new research. Polyphenols help keep blood vessels and arteries flexible and healthy. What’s good for your coronary arteries is also good for your brain’s blood vessels.

Preliminary studies suggest that adding dark grapes to your diet may improve brain function. What’s more, in a recent human study, researchers found that eating 1 or more cups of blueberries every day may improve communication between brain cells, enhancing your memory.

  1. You are a healthy-weight teen: A study in the Journal of Pediatrics that followed 137 African Americans from birth to age 28 found that being overweight at age 14 increases your risk of developing type 2 diabetes in adulthood. Adults with diabetes are two to four times more likely to develop heart disease than those without the condition, according to the American Heart Association.
  2. You don’t like burgers: A few palm-sized servings (about 2½ oz) of beef, pork, or lamb now and then is no big deal, but eating more than 18 ounces of red meat per week ups your risk of colorectal cancer—the third most common type, according to a major for Cancer Research. Colorectal cancer risk also rises by 42% with every 3½ oz serving of processed meat.
  3. You have been a college freshman: A recent study found that people with more than 12 years of formal education (even if it’s only 1 year of college) live 18 months longer than those with fewer years of schooling. Why? The more education you have, the less likely you are to smoke. In fact, only about 10% of adults with an undergraduate degree smoke, compared with 35% of those with a high school education or less, according to the CDC.
  4. You really like your friends: Good interpersonal relationships act as a buffer against stress, according to psychologists. Knowing you have people who support you keeps you healthy, mentally and physically: Chronic stress weakens the immune system and ages cells faster, ultimately shortening the life span by 4 to 8 years, according to one study. Not just any person will do, however. You need friends you can talk to without being judged or criticized,
  5. …and they’re healthy: If your closest friends gain weight, your chance of doing the same could increase by 57%, according to a study. To maintain a healthy lifestyle, it’s important to associate with people who have similar goals. Join a weight loss group, or train with a pal for a charity walk or start your own walking group. 
  6. You embrace new challenges: People who consider themselves self-disciplined, organized achievers live longer and have up to an 89% lower risk of developing Alzheimer’s than the less conscientious, according to two studies. When you’re good at focusing your attention, you use more brainpower, says the lead researcher in both studies.

Set personal or career goals, and challenge yourself to meet them by a certain time. Also, try new things to stimulate your brain: If you always read fiction, pick up an autobiography instead. The next day, try to recall three facts you learned from the reading.

You don’t have a housekeeper: Just by vacuuming, mopping floors, or washing windows for a little more than an hour, the average person can burn about 285 calories, lowering the risk of death by 30%, according to a study.

You’re a flourisher: About 17% of Americans are flourishers, says a study. They have a positive outlook on life, a sense of purpose and community, and are healthier than “languishers”—about 10% of adults who don’t feel good about themselves.

Most of us fall somewhere in between. We should strive to flourish, to find meaning in our lives. In Sardinia and Okinawa, where people live the longest, hard work is important, but not more so than spending time with family, nurturing spirituality, and doing for others.

Your mom had you young: If she was under age 25, you’re twice as likely to live to 100 as someone born to an older mom, according to scientists. They suspect that younger moms’ best eggs go first to fertilization, thus healthier offspring.

 

HEALTHY ISN’T A GOAL. IT’S A WAY OF LIVING

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Adopt the following simple ways to live longer to keep your body looking and feeling young.

  1. Live healthy n Live longer: Making just a few changes in your lifestyle can help you live longer. A recent study found that four bad behaviors—smoking, drinking too much alcohol, not exercising, and not eating enough fruits and veggies—can hustle you into an early grave, and, in effect, the age you by as many as 12 years. Fortunately, you can form some good habits to correct these and other unhealthy behaviors.
  1. Don’t overeat: If you want to live to 100, leaving a little bit of food on your plate may be a good idea. Author Dan,  who studied longevity around the world, found that the oldest Japanese people stop eating when they are feeling only about 80% full. Researchers have confirmed that eating less helps you age slower; in a 2008 study, they found that limiting calories lowered production of T3, a thyroid hormone that slows metabolism—and speeds up the aging process.
  1. Get busy: Having satisfying sex two to three times per week can add as many as three years to your life. Getting busy can burn an impressive amount of calories—sometimes as much as running for 30 minutes. (Which would you rather do?)Regular sex may also lower your blood pressure, improve your sleep, boost your immunity, and protect your heart.
  1. Turn off the TV: Too much time in front of the boob tube can take a serious toll on your health. In fact, a 2010 study found that people who watched four or more hours a day were 46% more likely to die from any cause than people who watched less than two hours a day. Even cutting back a little can help; each additional hour you watch increases your overall risk of dying by 11% and dying from heart disease by 18%.
  1. Stay out of the sun: Avoiding too much sun can head off skin cancer, and it can also keep you looking young by preventing wrinkles, fine lines, and saggy skin. It’s never too early—or too late—to add sunscreen to your daily skin-care regimen (look for an SPF of 30 or higher). And don’t focus only on your face. Sun damage spots and splotches on your chest and neck will also make you appear older.
  1. Reach out: Research shows that you’re at greater risk of heart disease without a strong network of friends and family. Loneliness can cause inflammation, and in otherwise healthy people it can be just as dangerous as having high cholesterol or even smoking. Loneliness seems to pose the greatest risk for elderly people, who are also prone to depression.
  1. Drink in moderation: Women who have two or more drinks a day and men who have three or more may run into detrimental effects ranging from weight gain to relationship problems. But in smaller quantities, alcohol can actually be good for you.
  2. Eat fruits and vegetables: Getting fewer than three servings of fruits and vegetables a day can eat away at your health. Nutritional powerhouses filled with fiber and vitamins, fruits, and veggies can lower your risk of heart disease by 76% and may even play a role in decreasing your risk of breast cancer. As an added bonus, the inflammation-fighting and circulation-boosting powers of the antioxidants in fruits and veggies can banish wrinkles.
  1. Focus on fitness: Daily exercise may be the closest thing we have to a fountain of youth. A study found that regular high-intensity exercise (such as running) can add up to four years to your life, which isn’t surprising given the positive effects working out has on your heart, mind, and metabolism. Even moderate exercise—a quick, 30-minute walk each day, for example—can lower your risk of heart problems.
  1. Don’t Smoke: Quitting smoking is perhaps the single most important thing you can do for your health—and your life span. A study published found that women who quit smoking by age 35 add roughly six to eight years to their lives. It’s never too late to kick the habit. Quitting can slow the disease and increase survival odds even in smokers who have already caused significant damage to their lungs, like those with early lung cancer or COPD.
  1. Women who are too round in the middle are 20% more likely to die sooner (even if their body mass index is normal), according to a National Institute on Aging study. At midlife, it takes more effort to keep waists trim because shifting hormones cause the most extra weight to settle in the middle.

 

If your waist measures 35 inches or more (for men, 40 inches or more), take these steps:

  1. Work two or three 20-minute strength-training sessions into your weekly exercise regimen to preserve lean muscle mass and rev metabolism.
  2.  Eat a daily serving of omega-3s (in salmon, walnuts, and flaxseed) to help combat inflammation and at least seven daily servings of fruits and vegetables, loaded with disease-fighting antioxidants.
  3. Get 25% of your daily calories from healthy fats—such as monounsaturated fatty acids—which protect your heart and may help you store less fat in your belly (for a 1,600-calorie diet, that’s 44 g).
  4. Maintain a healthy weight and body shape.
  5. Challenge your mind. Keep learning and try new activities.
  6. Follow preventive care and screening guidelines.
  7. Floss, brush, and see a dentist regularly.

NOTHING WILL WORK UNLESS YOU DO

IT IS MUCH BETTER TO SKIP A MEAL THAN TO EAT JUNK.

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Plenty of research suggests that eating healthy foods can help extend your life and improve your health. Studies reveal that a healthy diet can help you sidestep ailments that plague people more as they age, including heart disease, hypertension, cancer, and cataracts.

There is no shortage of new and conflicting advice on diet and nutrition. Stick to the basics with more broad-based changes, such as cutting back on meat; eating more vegetables, fruits, and whole grains; and striking a healthy balance between calories in and calories out.

Choose fruits and vegetables wisely

Get at least five servings of fruits and vegetables a day. When filling your plate with fruits and vegetables, choose from a full-color palette. For even more health benefits, aim for nine servings a day. To get there, choose vegetable soups and vegetable or fruit salads. Sprinkle fruit on breakfast cereal, and select it for snacks or as a sweet end note after meals.

Choose fats wisely

Whenever possible, use monounsaturated and polyunsaturated oils. Avoid trans fats entirely. Limit saturated fats to less than 7% of daily calories and total fat to 20% to 30% of daily calories.

If you don’t have coronary artery disease, the study recommends eating foods rich in omega-3 fatty acids, such as salmon, trout, or mackerel, twice weekly. If you have documented coronary artery disease, consume roughly 1 gram a day of EPA or DHA from oily fish and supplements if your doctor advises this.

Choose carbohydrates wisely

Choose whole-grain foods over those made with refined grains, such as white bread. Look beyond popular choices like whole oats and brown rice to lesser-known whole grains like barley, bulgur, kasha, and quinoa. Limit your intake of white potatoes.

Choosing protein wisely

Emphasize plant sources of protein, such as beans, nuts, and grains, to help you bypass unhealthy fats predominant in animal sources. Enjoying a wide variety of vegetables and eating beans and grains helps you get a full complement of amino acids over the course of a week. Shy away from protein sources high in saturated fat. Favor fish and well-trimmed poultry.

Don’t char or overcook the meat, poultry, or fish — it causes a build-up of carcinogens. Cutting off fat, which causes flames to flare on the grill, can help avoid charring; try gently sautéing, steaming, or braising these foods in liquid instead. Grilling vegetables is safe, however.

Turning the tide to lose weight — or just holding the line at your current weight — can be difficult. The following tips may help:

Line up support. Work with your doctor and, possibly, a nutritionist or personal trainer. Ask for help in setting a reasonable goal and taking small steps that make success more likely. Tell friends and family about your goal, too.

Shut down the kitchen. Make your kitchen off-limits after dinner — even if you need to run a strip of crime tape across the door to do so.

Aim for a small change. Trimming 5% to 10% of your starting weight is a realistic goal with excellent health benefits, including reducing blood pressure and cholesterol levels and lowering the risk for diabetes.

Eat well. Focus on vegetables and whole grains, which are digested slowly. Limit refined carbohydrates. Enjoy moderate amounts of monounsaturated and polyunsaturated fats in your diet. Cut down on saturated fats and avoid trans fats.

Watch the balance. Taking in more calories than you burn off adds extra pounds. Burning off more calories than you take in shaves pounds. A moderately active person who gets about 30 minutes of exercise a day needs 15 calories of food for each pound of body weight. To lose a pound a week, you need to lop off about 500 calories a day by becoming more active and eating less.

Step up activity. If you are struggling to maintain a healthy weight or need to lose weight, the 2005 Dietary Guidelines for Americans recommend 60 to 90 minutes a day of moderate activity. You can work out in one daily session or shorter bouts at least 10 minutes long. Walking is safe for practically everyone. Talk to your doctor if you’d like to include more vigorous activities, which give you twice the bang for your exercise buck — that is, one minute of vigorous activity equals roughly two minutes of moderate activity.

WHAT COMES EASY WON’T LAST LONG,

& WHAT LASTS LONG WON’T COME EASY

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Life expectancy for both men and women has continued to rise. To ensure that you are one of those living longer we have prepared a list of great tips to increase your life expectancy. Some points are repeated but have been explained with different advantages.

Laugh more – Research states that laughter may be beneficial to health. Laughing appears to boost the blood flow (by more than 20 percent) and researchers say it may reduce the risk of developing heart disease. Laughing has previously been found to help fight infections, relieve hay fever, ease pain, and help control diabetes. The positive effect of laughing is thought to last around 30 to 45 minutes.  

Adjust sleeping time – Life expectancy may be reduced by sleeping more than eight hours a night. A study found that people who get only six to seven hours of sleep a night live longer than those who sleep eight hours or more, or less than four hours.  

Eat more garlic – Garlic has been referred to as ‘nature’s antibiotic’. It is a powerful cleanser of the body and regular ingestion promotes a healthy heart and circulation by lowering blood pressure and cholesterol. It also helps fight infection and can boost immunity. There is strong evidence to suggest that garlic helps with the prevention of cancers of the digestive system, including the esophagus, stomach, colon, and rectum. Those who don’t like the taste of garlic should try the odorless supplements that are available.  

Boost your sex life – Having sex between three to four times a week is thought to reduce the risk of having a heart attack or stroke in half. During sex, the average person maintains their heart rate above 70 percent of the maximum, making sex a wonderful CV workout! Sex reduces stress, leads to greater contentment, and better sleep.  

Drink tea – Many research studies support the view that tea is good for your health.

Scientists tend to agree that tea (both black and green) may contribute positively to the promotion of health and the prevention of chronic disease. Recent research studies reveal the antioxidants in tea may inhibit the growth of cancer cells, support dental health, increase bone density, and strengthen cardiovascular health. According to a study, heart attack patients who were tea drinkers decreased their risk of death by up to 44 percent, as compared to non-tea drinkers.  

Drink red wine – Any excuse to drink more has got to be good! Recent studies show that drinking around one glass of red wine a day may have certain health benefits by protecting against certain cancers and heart disease, and can have a positive effect on cholesterol levels and blood pressure. Excessive or binge drinking, however, unfortunately, doesn’t produce the same benefits.  

Regular self-examination – For women, this means regularly examining their breasts, and while breast cancer is not unknown among men, males should regularly check their testicles for lumps. It is important to get to know how your body parts normally feel and look and report any changes, such as a lump, to your doctor. More often than not, lumps prove to be benign, and these types of cancer are usually curable if they’re caught early enough.  

Have regular smears/prostate tests – Women will usually be called once every three years for a smear test and should make sure they attend when requested. Cervical screening probably prevents thousands of deaths each year. Prostate cancer is one of the most common forms of cancer in men and is second only to lung cancer as the biggest cancer killer. There are varying viewpoints about how often men should have a test and at what age. Testing should start at the age of 50, or at the age of 40 if in high-risk groups, such as black men or those with a father, brother, or son with the disease. However, if you have any concerns go and visit your doctor.  

Monitor your bowel habits – Any dramatic change in bowel habits such as an increase in constipation, or passing blood should be referred to a doctor immediately. It could prove to be something as simple as piles (hemorrhoids), or the worst-case scenario could be bowel cancer, which is important to discover as early as possible.  

Drink more water – Most people are unaware that the recommendation is that the average person should drink around eight glasses of water a day. The human body is made up of between 55 and 75 percent water and is in need of constant water replenishment. An increased intake of water will greatly enhance digestion‚ nutrient absorption‚ skin hydration‚ detoxification and virtually every aspect of better health. 

Get more friends – Research suggests that friends help people live longer. Researchers say that socializing with friends is beneficial. Good friends will promise to be there for you, and their presence can actually help you live longer. Scientists say having friends around in old age can do more for life expectancy than having family members around, and that friends may encourage people to look after their health, and help reduce feelings of depression and anxiety at difficult times.  

No smoking – Everyone is aware of the potentially catastrophic effect of smoking. It is better not to start at all, but the sooner a smoker quits, the better. Because the damage caused by smoking is cumulative, the longer a person smokes the greater the risk of developing a smoking-related disease, such as lung cancer or heart disease. Quitting smoking not only saves money but also has added health benefits. Within one year after quitting, the risk of a heart attack falls to about half that of a smoker, and within 10 years, the risk of lung cancer falls to about half that of a smoker.  

Relax – Relaxation reduces blood pressure and helps reduce stress-related conditions such as depression. A relaxation technique such as yoga or meditation can help reduce stress levels.  

Get a pet – Owning a pet has a surprising amount of health benefits for the owner, according to a series of studies. Ownership of a pet, particularly a dog, means people are more active. Animals are known to reduce anxiety both from the actual physical comfort from stroking them, but also because they are a distraction and something pleasant to focus on. They are also good friends to many and provide a source of amusement, making us laugh.  

Exercise more – Exercise is known to reduce the risk of heart disease, high blood pressure, osteoporosis, diabetes, and obesity. It keeps joints, tendons, and ligaments flexible, and contributes to mental well-being by helping treat depression, relieve stress, and anxiety. Exercise also aids in better sleep. Even if you are pushed for time, exercise could be gained simply by walking up stairs rather than taking the elevator, or even try walking or cycling on shorter journeys rather than taking the car.  

Eat more fruit and vegetables – Eating plenty of fruits and vegetables can help ward off heart disease and stroke, control blood pressure and cholesterol, and prevent some types of cancer. It is recommended to eat at least five servings of fruit and vegetables a day.  

Have a happy marriage – Married people tend to have better health than unmarried people. For instance, married individuals tend to be able to have lower rates of alcoholism than their unmarried counterparts because they tend to offer encouragement, support, and protection from daily problems. They are also more able to handle stress better as a result. However, studies suggest that divorcing then remarrying actually increases the risk of dying prematurely.

Be optimistic – People with a positive outlook on life can actually live longer. Researchers found that optimistic people decreased their risk of early death by 50 percent compared with those who leaned more towards pessimism.  

Eat chocolate – Chocolate contains flavonoids and antioxidants which have positive health benefits. Flavonoids assist cardiovascular health, while antioxidants are believed to prevent or delay certain damage to the body’s cells and tissues. Dark chocolate is considered best as it contains more than twice as many antioxidants as a bar of milk chocolate and has fewer calories.

 

There is no one giant step that does it. It’s a lot of little steps

 

Health Astrology

health astrology

Health Astrology

We have already mentioned about medical astrology. Today, although we have so many new gadgets, advanced technology, research, and advancement in medicine at the same time health-related, are many and are increasing in many forms.

Big waiting with specialists and hospitals are packed so even serious patients have to wait to get admitted. In such a situation people need some help/guidance so that they can take care if not avoid by themselves through some source which is reliable to guide them possibly in advance.

 Astrology is called the light of God. A horoscope is helpful to forecast Life, Wealth, Marriage, Career, and Health and shows us ways to find out the best results in concern. But all of us know, without fitness all are less worthy of us. According to the Indian quote “First Happiness in Life is Good Health”.

Our karma or actions makes our destiny, this is described in many Indian scriptures. The disease comes and suffers us, makes us unhappy and sad because of our karma, illness is the unfortunate result of karma and every sickness slows down our karma.

God assigns power to planets to give good and inauspicious results which are based on our karma. And, a medical horoscope is a key to check and forecast the whole of life and health. For horoscope health prediction of individual, is explained through the astrological way which can be called Medical Astrology.

The Place and time of birth are very important and must be given as accurately as possible, preferably from a birth certificate.  The time of birth is very important for calculating the Ascendant, and other important and time-sensitive factors in your Natal Horoscope.  The more accurate the birth time, the more accurate the astrological chart, and the consultation that is prepared from it.

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Health is probably the biggest concern of each and every one of us. It is for this reason that people try to eat healthily, enjoy their life as it is, and avoid everything that can potentially lead our health to harm’s way. However, no matter how hard people try, there are always some situations that come up which leads to the downfall of our health.

Therefore, if you want a robust solution to avoid all sorts of health disorders or concerns you can opt for health prediction by date of birth.

Although acquiring health problems is an inevitable incident but still, there is something that can really help you overcome all your fears regarding health problems. Health astrology is one such thing that has helped a lot of people in leading a happy and healthy lifestyle and it certainly can help you to achieve those requirements of yours.

The only thing you need is to get in touch with an experienced astrologer who can provide you with better solutions and guidance to avoid any kind of mishaps.

How astrology and health are related –  Those who don’t have any idea about astrology, should know that astrology has a deep impact on a person’s health. Since astrology means the study of cosmic elements such as stars, planets, or sun, these things have a direct impact on our health.

It is believed that the energy reflected from the planets affects the energy within our body both in a positive and negative way.

Health horoscope is all about reading these signs and working according to them. If it is good then okay, if not then you certainly need to follow things accordingly in order to rectify such things. There are many eminent astrologers who have deep knowledge about the connection between health and cosmic elements.

If you wish to visit any astrologer, you should have a sound knowledge about your date of birth, place of birth as well as the time of your birth in order to get accurate data.

How much health astrology going to affect me – Well, it completely depends on your Rashi and Kundli. If you are constantly under pressure, your health is constantly degrading even after consulting medications, then you should need to get to know about your health horoscope.

It has helped a lot of people in overcoming difficult times and it sure will provide you with the best results in days to come. The only thing you need to do is seek guidance from the best professional available near to you. Although this does not necessarily mean that you should completely avoid seeking medical treatment, it should remain on your preference list.

Health astrology by date of birth is merely a way to give you a brief idea about how things can be if you wish or do not wish to follow it.

Health horoscope is for everyone – There are people who do not believe in astrology and prefers to keep themselves away from it. However, if you look fondly, you will find that more and more people these days are seeking help from astrologers to get things to work according to them. If you want you certainly can seek health astrology just for the sake of your health.

 

After all, there is no harm in seeking counsel regarding your health. However, if you ever wish to get in touch with an astrologer you will definitely develop a knack towards astrology and its benefits. It is because many are the most trusted and experienced professional out there who has dedicated their entire life to saving people from miseries.

People in this age of technology often neglect the importance of astrology but fail to understand that it is the astrology that our ancestors were dependent on. Hence, it does not matter whether you believe in astrology or not, it is advisable that each and every person must visit a renowned and experienced astrologer so as get a glimpse of how there can become if they wish to follow it.

There is an old saying “Health is Wealth” and so it is. Health is one of the most vital aspects of a person’s life and his success. A person who does not have proper health conditions would never be able to do his duties and jobs properly and stand up to the expectations of others.

This sounds rude but it is very true. So proper health and a sound and focused mind are essential for success. To stay healthy and fit it is vital to take care of it and lead a disciplined life. However, do you know that planetary positions can also influence health conditions to a great extent?

Planetary positions greatly influence your well-being and so it is absolutely vital to know more about them and how these may influence your life and well-being.

Are you interested to know about how the positions of the planet can affect your health? Well, you might get probable answers through  Health Horoscope.

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Health Horoscope provides you with predictions based on your Zodiac Sign and Date of Birth. Your information undergoes complex calculations to provide you with the most correct predictions about your present and future health conditions.

Health Predictions will also provide you with a deep insight as to how your present or future health conditions might be, what are the risk factors you are likely to encounter, how you can avoid risks, and most likely your overall well-being predictions.

Health Horoscope application would provide you with suggestions about what type of lifestyle is best suited for you, what else can improve your present health conditions if any. The vital part is to make the best use of these predictions is to avoid and prevent your health risks to a great extent.

So what are you waiting for? Go ahead try Health Horoscope application right now!

Health Horoscope is very easy to use and needs your Correct Date of Birth and Name and leave the process of prediction to Horoscope planner. In short, it will be a good guide for you in keeping your health healthy and fit.

Health Astrology –

In ancient times, people would read charts to determine why someone suffered from any health problems and what could be done for it. But nowadays, since the world has advanced scientifically, science has progressed and done this job. But that hasn’t affected the accuracy of readings of this horoscope in astrology.

Even many things remain unanswered by science so they are engaged in finding out answers for those points.

The things which are not known to the common people, these things are discovered with the help of astrology. Any kind of health issue which a person may have, astrology will always have an answer for that.

In health astrology, the various parts of the human body are associated with different astrological signs, the planets, and the houses. The human body is divided into twelve parts and each part is represented by one of the 12 Zodiac signs starting from head to toe.

Chart of signs with body parts.

The placement of these in the various houses and in various planetary positions determines the nature of one’s health as per the personal horoscope.

The houses also determine the severity of the illness, the remedy, and the cause of the problem. One of the remedies may be the food that suits individuals according to his chart. Each house stands for something different and what sign is placed in which the house is also a very important factor in determining an individual’s health. The strength or weakness of each house is required to calculate health or medical astrology.

House and associated body parts.

The placement of these in the various houses and in various planetary positions determines the nature of one’s health in Indian astrology. It is the ruler rather than the planets in a house that affect the health of a person, therefore one should majorly look at the ruler of the house to determine the kind of illness that the individual may have.

Most of the important diseases can be predicted from the planetary position of the individual from his birth chart. This is the most complex part of astrology.

 

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The God assigned the powers to the nine spheres to make results according to action or Karma of individual. All nine planets are considered a deity in Vedic Hindu literature and Indian Kundali astrology. Recitation of planet prayers may reduce the evil effects of them.

The whole life of a native drive by these stars. This is known that Sun and Moon have a great impact on the earth’s atmosphere, such as this all planets have an impact on lives. The degree of a sphere decides the power of a star in a horoscope.

And the planet located in a certain house of the horoscope is the key to examine the power of a star. Transit of planet means the time in which the specific star has more power to perform the event in life.

Sun Planet Horoscope (Surya):

Sun planet called the soul of the body and universe and describes the ability and vitality of a person. Positive and good placed this sphere turn life into success, wisdom, fame, and ability to rule on others and related from father also. Sun gives firmed determination power and rules on Leo sign. In our body, it represents the mind, right eye, eye vision, heart, power, belly, stage of mind, blood, soul, and bones. Sun has the influence on wisdom, nature, influence on others, animal, father concern matter, journey, heart diseases, diseases of the head, fatness, half-year, worship of Lord Shiva. The good condition of the Sun indicates a strong body and eating more salt in the meal.

Moon Planet Astrology (Chandra):

Moon makes the mood of a person as it is related to emotions, feelings, thoughts, and imaginations. According to Indian horoscope astrology, Moon planet in a horoscope is related to wisdom, flower, diseases of the spleen, diseases of the blood, sleep, matter of water, cold fever, tuberculosis, and favor.

Good placed Moon in a horoscope provides intellect, growth, and wealth. Especially for good financial status, it has to be strong in the horoscope. Moon represents the forecast of happiness, mother, face, mental condition, blood pressure, fickle mind, phobia, madness, worship of Goddess Parvati and Saraswati, childhood, heart, and flow of blood.

Moon rules on astrology sign Cancer. The glow of the skin is an indication of the auspicious position of Moon in a horoscope.

Jupiter Planet Astrology (Guru):

Forecast of Jupiter is related to luck, children, destiny, success, fame, body height, education, wisdom, spirituality, knowledge, and intelligence. Jupiter astrology represents the forecast of mind status, deafness, liver diseases, teacher, duty, wealth, astrology, son, belly, grandfather, older brother, anger, deity, friend, chant, religion, and worship of Lord Vishnu.

The star is the owner of the liver, stomach, kidney, and signs Sagittarius and Pisces. Good conditions of this planet are long height, good condition of belly and body, and ability to know other person’s thoughts. Liver disease, bad condition of the belly, short height, bad relation to the father, grandfather, and friends, body overweight are some bad influences of the planet.

Mercury Planet Horoscope (Budh):

According to astrology, Mercury describes the value of business skills, the value of speech, and communication skills. It tells forecast of friends, maternal uncle, horse, maths skill, knowledge, infantry, writing work, house, astrology, numerology, temple, body skin, skin diseases, sister, and human intelligence.

Mercury has an influence on chants, devotion, nature, Lord Vishnu’s worship, maternal uncle, chant, and tantra. Mercury is related to the economy, business, and clothes also and representative of voice. It rules on two zodiac sign Gemini and Virgo. Indication for good placed Mercury is influencing good voice.

Venus Planet Astrology (Shukra):

Venus gives beauty, sense of beauty, and grace to native if located in a good place of the horoscope. Venus tells horoscope forecast of luxuries life, pleasure, singing enjoyment, love of harmony, ability, and desires. It rules on sexual organs in the body and upon Taurus and Libra signs.

It tells forecast about marriage, life partners beauty, enjoyment of married life, lover, life partner, income, prosperity, fame, ego, the ability of dancing, swimming, eating habits, luck, health, servant, weakness, hair, mysterious things, worship of Goddess Lakshmi and availability of vehicles. Good Venus indicates sufficient ability to perform love art.

Mars Planet Birth Chart (Mangal):

Mars considers the commander of angels and commander of battle in life. Mars tells horoscope predictions of martial powers, brothers, property, land, courage, enemy, leadership quality, and blood in the body. It associated with war, victory, defeat, mercy, hydrocele disease, journey, wound, the power of an enemy, energy, anger, brother, and worship of Lord Hanuman. Mars rules upon two horoscope signs Aries and Scorpio. Broad shoulders and fair muscle are indications of a strong Mars in a horoscope.

Saturn Planet Astrology (Shani):

According to Indian birth chart astrology, Saturn is a cruel and dark planet. It assigned the duty of a judge and gives lawful results to the native. Bad conditions of this planet in horoscope give burdens, laziness, legs problems, nervous breakdown, sadness in behavior, cholic pain, sorrows, and diseases.

Badly placed in the horoscope, creates problems at every step in whole life, especially in transit term (Dasha). Saturn tells forecast of income, darkness, fault, level of sorrows, face impact, speech level, false tells, and worship of Lord Shiva and Hanuman.

It rules on two horoscope signs Capricorn and Aquarius. Indications for good placed Saturn in a horoscope are lack of laziness and strong legs.

Raahu Planet Horoscope :

According to Indian Kundli astrology, is the head of the devil and an imaginary planet. Raahu has a good influence on sign Gemini and a bad impact on Sagittarius. It considers the darkest, very cruel, and servant of Saturn. Raahu has influences on mysterious things, speculation, lottery, cough, diseases of legs, worship of Goddess Durga, bones, thieves, magic and ill habits, and other people’s money and unwanted happenings also.

Raahu has powers and the ability to turns circumstances in an unexpected way. Bad placed Raahu in a horoscope being caused by a lack of success, problems, creating wrong decisions, delay in fulfillment of ambitions, and desires.

Ketu Planet Astrology :

“Ketu” known as the body of a devil (Body of Rahu) without head and it is an imaginary planet also. This planet has an influence on Gemini (bad effect) and Sagittarius (good effect). Horoscope forecast can be made about rebirth and nirvana by viewing the position of Ketu in a horoscope.

It associated with the worship of Goddess Kaali and Lord Ganesha, prosperity, tuberculosis, fever, injury, affection, belly, knowledge level, luck, enemy power, grandfather, son, and flag. This planet also considers cruel and dark full.

According to new horoscope aspects, there are three new planets that have an influence on life and event, these are Uranus, Neptune, and Pluto.

Permanent Relationship between Horoscope Planets

Planet Enemy Friend Neutral
Sun Saturn, Venus Moon, Mars, Jupiter Mercury
Moon None Sun, Mercury Mars, Jupiter, Venus, Saturn
Mars Mercury Jupiter, Moon, Sun Venus, Saturn
Mercury Moon Sun, Venus Mars, Jupiter, Saturn
Jupiter Mercury, Venus Sun, Moon, Mars Saturn
Venus Sun, Moon Mercury, Saturn Mars, Jupiter
Saturn Sun, Moon, Mars Mercury, Venus Jupiter
Raahu Moon None None
Ketu Sun None None

Click here for Detailing in Medical Astrology –

Your Natal Horoscope also called your Astrological Birth chart, is an in-depth portrait of the essential YOU – in Body, Mind, and Spirit.  Other forms of astrology interpret the Natal Horoscope in terms of your Mind and Spirit, personality, and character.

Medical Astrology goes one step further and includes the Body as well, and its constitutional strengths, vulnerabilities, and predispositions in terms of your health.

Your Natal Horoscope is the Owner’s Manual to your Body-mind.  Its greatest strength is that it portrays your constitutional makeup, or temperament, in amazing depth and detail.  And from this knowledge of your constitutional nature and temperament, according to the precepts of Greek Medicine, the Medical Astrologer can give you detailed, specific advice on:

DIET:  Which foods to eat, and which to avoid.  What kind of diet to follow for optimum health and longevity.  Which nutritional supplements to take, and which nutrients you have special needs for.

HERBS:  Which herbs to take to heal and balance out any health conditions or concerns that you might have.  Which herbs and therapies are especially good for you as tonics to your system, and possibly also which herbs and therapies to avoid.

HOLISTIC THERAPIES:  Which kinds of holistic and natural treatment modalities are especially suited for you.  Individualized guidance and direction on your own personal healing journey.

EXERCISE:  Your exercise personality – which kinds of exercise you are especially suited for, and which would appeal to you the most.  The types of exercise that would be best for you, as well as possible ones to avoid for health considerations.

LIFESTYLE:  How to eat, work, exercise, rest, relax, and sleep for optimum health, happiness, and peace of mind.  Managing emotions, mindfulness, and stress levels where necessary or advisable.

MIND – BODY MEDICINE:  More than any other healing modality, the in-depth portrait of the essential YOU, in Body, Mind, and Spirit, that is depicted in the Natal Horoscope in Medical Astrology shows, with incredible detail and sophistication, the complex psychosomatic interweaving of Mind and Body.

From this depiction, the Medical Astrologer can give you personalized advice on how to remove psychosomatic blockages that are holding you back in your healing process, and how to cultivate better health via Mind – Body practices such as yoga, meditation, spiritual counseling, and changing your mental outlook on life.

Medical Astrology is also very good at elucidating the deeper spiritual and/or karmic reasons behind the health challenges you are facing.

Predictive Medicine – Taking Prevention to a Whole New Level

In medicine and the healing arts, they say that an ounce of prevention is worth a pound of cure.  How true!  But what if you could not only take general preventive and hygienic measures to ward off disease but actually know beforehand what kinds of health challenges would be coming up for you in the future?

Then you could take preventive measures to strengthen your body proactively against these upcoming health challenges so that you’re ready for them, and your organism is fortified against them when they happen.

That’s what Medical Astrology can do for you, which is what I call Predictive Medicine.  According to transits and progressions to your natal astrology chart, or Natal Horoscope, a Medical Astrologer can actually tell you what kinds of health challenges may be headed your way, so you can take the proper preventive measures to ward them off in time before they manifest or become major health issues.

The Medical Astrologer as a Guide and Coach in Your Own Healing Process

As a Medical Astrologer, my highest duty is to act as a guide and coach, so to speak, to assist you in your own healing process.  How you take your own healing journey is ultimately up to you, but I can act as a way-shower, facilitator, and referral source to other practitioners if the therapeutic modality that I feel you need is one that I cannot provide.

The modalities that I have to offer are dietary therapy, lifestyle counseling, and medicinal herbs, but the great thing about Medical Astrology is that it is open to all other natural healing modalities as well.

 

To view, charts click here

 

Health and Fitness rules

Health and fitness rules

Health and Fitness Rules

TO KEEP THE BODY IN GOOD HEALTH IS A DUTY… 

OTHERWISE, WE SHALL NO BE ABLE TO KEEP OUR MIND STRONG AND CLEAR

When it comes to achieving overall well-being, you need to balance many key aspects of health, including diet, exercise, sleep, professional care, and socialization. Even just remembering to smile is a way to stay healthy and keep your blood pressure down.

In today’s quick-fix culture, it’s more important than ever to remember that a few simple lifestyle changes can transform your overall health.
healthhelp.in has been regularly posting about health, fitness and other related topics since in a world rife with nonsense hacks and cleanses, doing so is more important than ever. Below mentioned points are basic and essential to follow for long and healthy life.

Do something active every day – You need not put in heroic efforts, but you should use your body every day, whether that’s a fast-paced walk, a hike, or an hour in the garden. Decades of studies show that just 30 minutes of moderate to intense daily physical activity lowers your risk for heart disease, Alzheimer’s, depression, and many types of cancer.

Do stay engaged in life – Involvement in activities you find meaningful and groups you care about increases both quality and quantity of life. Studies show that individuals who have a strong sense of purpose—in other words, a reason to get up every day—tend to outlive those who don’t. Other research points to robust social interaction as critical for both mental and physical health.

Don’t overeat – Keeping calorie intake in balance with calories burned is critical. Obesity is one of the gravest health threats in the world. A recent study in the prestigious Journal of Medicine found that obesity has doubled in more than 70 countries since 1980 and accounts for more than 4 million deaths every year. Another study found that obesity is now the second leading cause of early death, behind only tobacco.

Don’t drink to excess – Excessive alcohol use is associated with a number of chronic diseases, such as liver cirrhosis, throat cancer, and cardiovascular disease. Drinking too much also impairs sleep and daily function. The good news is that if you enjoy alcohol, drinking reasonably—one drink per day for women and up to two for men—carries minimal risk.

Never Smoke – At this point, it’s common knowledge but bears repeating: There is absolutely nothing more damaging to health, wellness, and fitness than smoking. It is associated with dozens of types of cancer, as well as heart disease, dementia, and chronic obstructive pulmonary disease.

According to the American Cancer Association, smoking causes one out of every five deaths in the United States, killing more people than alcohol, car accidents, HIV, guns, and illegal drugs combined. If you do smoke, there is some good news: According to the Centers for Disease Control and Prevention, your body literally starts repairing the damage caused by smoking within days of stopping.health and fitness rules

A HEALTHY OUTSIDE STARTS FROM THE INSIDE

Click here for Health and fitness are usually made to seem too complex.

If you read a lot of fitness magazines and blogs (as I often do), you’re told a confusing variety of complex advice. It makes your head spin. You’re told that eggs, butter, and meat are bad for you. Then another crowd will tell you those same things are actually good.

Then you’ll hear running is good for you, and the bodybuilding and primal crowds will scoff at longer-distance running.

You’ll hear that lifting weights is the best way to get into shape, and others will laugh at that. You’ll hear a million variations of the best workouts, of when to time your nutrition, of how to periodize your workouts, of how to measure fitness, of what supplements you need to take ….

It’s enough to make you want to give up.

Fortunately, fitness doesn’t have to be that complex.

In fact, you can boil it down to two simple rules:

1. Get your body moving on a regular basis; and

2. Eat a moderate amount of real, whole foods (with occasional indulgences).

If you stuck to those two rules and stuck with them for a while, you’d get fit. Doing one but not the other will result in an improvement in health for many people (not all), but it would be incomplete health. Do both most days of the week and you’re on your way to health and fitness.

The two rules above are all you need … however, most of us need a little more detail, so here’s a more complete set of simple fitness rules. As always, remember that 1) I’m not an expert — this is just stuff that’s worked for me; 2) this is for healthy adults — people with health problems should seek the advice of professionals.

1. Get moving. Try to do some kind of physical activity most days of the week (4 or more days if possible). If you have an aversion to exercise, don’t think of it as exercise. Just think of it as a way to get your body moving in some fun way. It can be dance, yard work, hiking, a nature walk, a swim, basketball, rugby, cycling, even housework if you do it vigorously enough.

And it doesn’t have to be the same thing each day. You are recommended just for the sake of simplicity, that you do find a regular time slot you could do your daily activity, most days of the week. I prefer mornings but others enjoy lunchtime or after work.

2. Enjoy yourself. Whatever activity you choose, it has to be fun. If you don’t like it, move on to something else. Focus on the fun part, not the hard part. Or learn, to enjoy the hard stuff! Again, make it fun, or you won’t keep it up for very long. To make sure it’s not too hard, start easy. Focus on just getting moving and enjoying the activity. Start small, and build up with baby steps.

3. Slowly add intensity. Once you’ve been doing an activity for a little while, and you’re in decent shape, it’s good to add some intensity. But slowly — if you add intensity too quickly you’ll risk injury or burnout. So let’s say you’ve been doing some walking for a couple of months — you should be ready to add a little jogging or fast-paced walking, in small little intervals.

If you’ve been running, try some faster-paced intervals (take it easy at first) or hill workouts. If you’ve been strength training, be sure to add weights (safely) or decrease rest time or add more reps or sets. If you’re playing a sport, really speed things up, or focus on explosive movements. Intensity is a great way to get yourself in shape and have an effective workout in only 20-30 minutes.

Here’s a great way to do bodyweight exercises with intensity: do a circuit of bodyweight exercises (such as pushups, pullups, squats, burpees, Hindu pushups, lunges, or others) and do as many circuits as you can in 10 or 15 minutes. Next workout, see if you can do more circuits. It’s great!

4. Minimal equipment. There are a million different exercise gadgets out there, from ab machines to elliptical trainers to a whole slew of weight machines at the gym. Your rule should be: keep it simple. You can do amazing things with bodyweight exercises — in fact, if you are a relative beginner, you should start with bodyweight exercises for at least 6 months before progressing to weights.

You don’t need cardio machines — just go outside and walk, run, bike, do hills, climb stairs, sprint. Even if you do weights, a barbell or dumbbells are all you need — stay away from the machines that work your body at angles it’s not meant to use (although cable machines aren’t bad).

Even better, get outside and do sprints, pushups, jump over things, pick up big rocks and throw them, do pullups from a tree, climb up rocks, swim, do a crabwalk or monkey walk, take a sledgehammer or pick and slam it into the ground, flipping tractor tires, and generally get a great workout with very little equipment.

5. Just a few exercises. Bodybuilding routines will have you doing 3-4 different exercises per body part. That’s too complicated for most people. Keep it simple in the weight room: squats, deadlifts, presses, chin-ups or pullups, rows. You can do a lot with just those lifts.

Of course, you’ll want to mix it up eventually with some variations, but no need for 10 different ab exercises or things that focus on your rear deltoids or use swiss balls. If you’re doing bodyweight exercises, enjoy things like pushups, burpees, squats, lunges, pullups, dips, planks. Pick a few and do some circuits with little rest.

6. Eat real foods. One of the most important rules on this list, because if you don’t eat right (most of the time), it doesn’t matter how much exercise you do — you’ll get fat and unhealthy. Aim for real, whole foods that are as close to their natural state as possible.

That means stay away from processed, refined, fatty, sugary foods. Veggies, fruits, lean meats, dairy, nuts, beans, whole grains, eggs, seeds. Prepare them yourself if possible — convenience foods often have added ingredients, as well as extra salt, fat, sugar, and preservatives. If you follow this diet — with the plant foods making the bulk of the diet — it’s hard to go wrong.

7. Eat less. Most people eat too much, and eventually, it shows up as fat. To lose that fat, we need to eat less — it’s really that simple. Of course, if you eat the real foods mentioned above, you’ll probably consume fewer calories, but even so, it’s smart to reduce how much you eat overall, at least until you reach a healthy level of body fat (and even then, you shouldn’t let it all go).

One way to do that is by eating slowly and mindfully until you’re just satiated (not stuffed). Another way is to eat smaller meals and watch the portions. A third way is intermittent fasting. However, if you do it, be sure to consume the real food in moderate amounts, and reduce your calorie intake if you’re looking to lose fat.

8. Give it time. This is what gets many people — they expect to see results immediately, within the first month or so because the magazines they read make it seem so instantaneous. But real fitness rarely happens this way — it’s a process and a lifestyle change.

If you started out in really bad shape, really overweight, begin with ring habits like quit smoking and start running. A year later, run a marathon and be vegetarian. A year after that, Start exercising regularly, so you will make progress, but still a long way to go.

After some time, you will be in great shape — slimmer and more muscular and much healthier. But accept the fact that it takes time. You didn’t gain the fat overnight, and you won’t lose it that way either. Learn to enjoy the process, enjoy the activities, enjoy the healthy, real food, and you’ll get healthy and fit almost as an afterthought to this new, amazing lifestyle.

 

YOUR FUTURE IS CREATED BY WHAT YOU DO TODAY NOT TOMORROW 

Shilpa Shetty Kundra’s Fitness rules –

Live a disciplined life – Commit to a lifetime of modification. A month or week’s commitment will not help you.

Meditate Daily – Do yoga for 40 minutes, at least five days a week. If you do not have time then go to any garden and breathe it will make a lot of difference to the day that follows.

Plan three definite meals – Breakfast should be had between 8 am to 9 am. Start your morning with a glass of warm water with lemon juice. This alkalizes your body. Have your lunch between 12 pm to 1 pm, and dinner between 7.30 pm to 8 pm. Make sure your dinner includes some soup.

Do not eat anything raw post at 6 pm, not even fruits. Do not have anything post 8 pm other than water. Avoid aerated drinks and junk food.

Sleep for six to seven hours – sleep is a prerequisite. Whatever you do — study, work, or exercise — will not reach its full potential if you don’t recharge your body with a good night’s sleep.

Cook food with oils made in our country – Use coconut oil, mustard oil, groundnut oil, etc. Do not cook with olive oil. That is a complete no-no.
Substitute all white items with brown. Brown rice instead of white, brown sugar instead of white, brown bread instead of white, and so on. I also recommend seeded bread and sea salt.

Substitute cow’s milk with buffalo’s milk – It has more iron content.

Have a cheat day – For me, it is Sunday, when I eat anything I want without feeling guilty. It is about looking out for your mind over your body. If you eat and are not happy, it obstructs your digestion. So, follow a strict diet, but train your mind to think that what you eat will make you healthier.

FITNESS IS NOT ABOUT BEING BETTER THAN SOMEONE ELSE …

IT’S ABOUT BEING BETTER THAN YOU USED TO BE

Click here Fitness Rules

Below are the rules of fitness. I believe that any one of these tips in isolation could drastically improve your health, fitness, training, or physique. Try to apply as many as you can and watch on as your body transforms into the lean and strong machine that you’ve always dreamed of …

1. Log Your Workouts – Tracking your workout is essential. It’s the only way you can truly judge if you are making progress. Plus, if you ever find yourself out of shape, you can check back with the training you were doing at the time and repeat it to regain the conditioning.

2. Mobility Drills – Exercise isn’t all about aesthetics, we also have to look after our body and ensure that our muscles and joints work fluently through a full range of movement. Daily mobility drills like stretches can help keep your body working as it was intended to. This one gets more and more important with every passing year.

3. Intermittent Fasting – Skipping breakfast could be the best move you ever make. Intermittent fasting or once a week can keep your body’s natural growth hormone active for longer, offset the aging process, and help keep you lean.

4. Eat accordingly – We all know there are recommended daily allowances for things like calories, but it’s easy to forget that our actual lives fluctuate rapidly from day today. We rarely expend exactly the same amount of energy two days in a row, so it stands to reason that we should approach food intake on a day-by-day basis. If you exercise a great deal on Monday and do nothing but chill out and relax on Tuesday, you’re going to need more fuel on Monday than Tuesday.

5. Ice Baths – Taking an ice bath or hitting a plunge pool after a heavy training session can significantly speed up the recovery process. It squeezes the blood out of your muscles whilst you’re in the water, meaning that when you get out your hit by a flood of brand new oxygen-rich blood. It’s agony, but it’s worth it!

6. Progression – Exercise is all about progressive overload, so don’t get caught up in a rut doing the same workout over and over again with no forward momentum. People who aim to ‘maintain’ often end up going backward. Do more each time you work out – even one extra rep over an entire session is enough to represent progression.

7. Learn how to time your workouts – You have to be able to predict when you’ll get the most out of your training sessions. It’s an individual thing: you may find that you just don’t have the same output in the evening as you do in the morning or vice versa. Experiment with different training times and find what works for you.

8. Use of supplements To Preserve Muscle – Usually supplements are not recommended, but there might be one that helps to protect your hard-earned muscle that seems like a no-brainer. You can take one supplement in the mornings (due to intermittent fasting) as well as pre and post-workout to prevent catabolism. It’s such a small price to pay for ‘muscle insurance’

9. Train Your Legs – Don’t be the ‘every day is upper body day’ guy. So many make the mistake of never training their lower body and end up with an unbalanced physique, both aesthetically and functionally. Training your legs properly will raise your testosterone and growth hormone production and actually make your whole body more anabolic.

10. Train Your Glutes ( muscles of the buttock ) – So now you will start training your legs. But are you really training your whole leg? Do you realize how important your glutes are to your athletic performance, not to mention how attractive they are to the opposite sex? Ladies like a pert, toned bottom just as much as men do. Hit your glutes hard and regular. Use weighted lunges, deadlifts, and hip extensions to develop the perfect man butt.

11. Train You Calves – After training glutes start with your calves. Nobody likes calf training, because, well, it hurts. There are so many nerves down there that genuine calf training if pretty painful- but when all is said and done, that’s no excuse to leave them off your agenda. Weighted calf raises once a week should be enough to bring them up. People notice calves, believe me!

12. Talk To Experts – Guesswork is the worst thing you can do in the gym: it leads to poor results and a lot of wasted time and money. If there’s a question you don’t know the answer to, just ask a pro. You don’t have to sign up with a personal trainer, just ask one in the gym or via email. Most love what they do and are pretty happy to help.

13. Get Your Mind Right – I once read a study that up to 13pc of gains from a workout can be the result of simply performing it mentally. Be focused and think about what you want to achieve. Get your mind in the game. Know your outcome for every workout and what your overall fitness goal is; your brain is more powerful than you think.

14. Avoid Crash Diets – Unless you have been at your ideal weight for some time and regularly eat balanced, healthy meals, you really have no business at all doing any kind of diet. And even then it would be to achieve an advanced goal like competing in an event or doing a photoshoot. Crash diets tend only to lead to a loss of muscle and are, by definition, temporary. Avoid diets at all costs and just focus on the basics of healthy eating.

15. Drop Your Ego – Nobody cares how much weight you lift. Nobody is watching and nobody is tracking. What does draw attention is the terrible lifting technique. Lifting well beyond what you can handle just to look good in front of other people is pretty much the same as tattooing “I’m insecure about my strength” on your forehead.

If you can’t bench, squat, deadlift, and curl with immaculate technique, it may be time to drop down a weight, develop authentic strength, and come back to lift heavier another day. If it really respects you’re after, that’ll be how you earn it.

16. Get Outside – You don’t have to be cooped up in the gym for every workout. There are plenty of opportunities to get outside and train in the fresh air. Sprints, circuits, and TRX workouts all provide a great opportunity to head to your local park and enjoy the fresh air.

17. Have A Mantra – When times get tough in the gym and you just don’t feel like you have the will to train, you need yourself a mantra to get you through. “You Never Know Your Limits Until You Push Through Them”.

18. Dress To Impress – Dressing well in the gym can make a big difference in how you feel. Feeling good in your gym kit adds motivation and makes you feel that all the effort you are putting in is worthwhile. You can also use it as an intrinsic motivator: if you only have tight-fitting gym wear it’s pretty clear for all to see when you aren’t in shape, so you won’t stay there long.

19. Don’t Look For Shortcuts – Don’t go by philosophies about whether performance enhancers like steroids and potent thermogenic are inherently right or wrong. Neither should even be considered without truly earning your right to say that you have reached your natural potential the old fashioned way.

If you are hoping to find the perfect physique at the bottom of a pillbox, you are setting yourself up for a lot of disappointment.

20. Train In Phases – Your body gets used to the same exercise stimulus after about four to six weeks, grinding your progress to a halt. Switch stimulus by training in six-week phases. For example, this could mean switching from a hypertrophy phase to a muscular endurance phase followed by a fat-loss phase.

Plan your training 24 weeks in advance and always switch up to a new phase after six weeks. This is how athletes and bodybuilders train. Success leaves clues; follow what the pros do and you won’t go far wrong.

21. Get Over Setbacks Quickly – Everyone experience setbacks in life. Health and fitness are no different. The most common exercise setbacks are typically injury and illness. When you get struck down, rest up, recover, and when you feel like you can train again, return with vigor.

Never get down in the dumps about a setback. Yes, it’s frustrating, but time is going to pass anyway so the sooner you get back on the horse the better.

22. Oil The Machine – Exercise takes its toll on your muscles, joints, and tendons so be sure to take steps to repair the damage. These might include using a foam roller, getting a sports massage, using cold showers and saunas for hot and cold therapy, and just making sure you get enough sleep.

23. Basic Supplementation – There is a lot of debate as to whether supplements are worth the money we pay for them, or if they even work. The way I see it, the cost to benefit ratio is just too highly stacked in our favor to ignore.

Because of modern transportation and supermarket logistics, by the time our food reaches us it often no longer contains the full spectrum of vitamins and minerals that nature intended. To account for this you are recommended that everyone take a multivitamin and a multi-mineral supplement.

At such a low cost, why would you not want to take your shot at optimal health?

24. Cultivate Your Environment – Making progress isn’t just about what you do in the gym. It’s just as important to cultivate a living environment conducive to your fitness goals. Aim to create a system for healthy food delivery, make your supplements easy to reach for those early morning training sessions, and make sure you have enough training kit on constant rotation. There’s no worse excuse for not training than having no clean kit!

25. It’s You vs You – Never be disheartened by the progress or condition of others. Everyone has their own genetic make-up, their own goals, and their own demons. All you need to concentrate on is being better than you were yesterday.

26. Be A Mentor – Remember what it was like to be young and starting out in fitness? Or your first day in the gym? The experience you accumulate over time may feel unimportant to you, but it represents small nuggets of gold for someone starting out. Be available to those that need encouragement, help, and guidance.

27. Don’t Get Boring – Sure, it’s great having a totally ripped physique and being the most muscular guy in the room. But don’t get so obsessed that it’s all you think and talk about. If you can’t lead a normal life because of your exercise goals, it may be time to stop and think. Dedication is one thing but obsession is never healthy.

28. Never Let Anyone Hold You Back – Peer pressure is a powerful thing, but you have to overcome it in pursuit of personal fitness. Remember that when people try to make you feel guilty for not drinking or for staying at home on a Friday night, they’re mainly doing it out of a sense of jealously.

If you’ve decided that your fitness goals have the number one priority in your life, don’t let the carping of others detract from them.

29. Get Compound – Never substitute tried and tested compound exercises in the name of isolation or the latest exercise craze. The classic exercises have earned their status because they’ve been tried and tested over time. Be sure that your strength training regime includes exercises such as squats, deadlifts, barbell rows, shrugs, lunges cleans, and presses.

30. Avoid Overtraining – Overtraining occurs when you train too hard, too frequently, and don’t get enough rest. Overtraining literally feels like having the flu and will completely take you out if you let it grab hold of you.

Be sure to take adequate rest between workouts, especially when attempting intense programs or coming back after a lay-off. If you start to feel fatigued, experience an elevated heart rate while resting, or feel like your workouts are deteriorating for no reason, it’s time to take a break.

31. Get Tested – The more you can learn about your body the more information you can act on to get the results you are looking for. Body composition, hormone analysis, food intolerance, and metabolic gas exchange tests are all available relatively inexpensively given how much they can aid your training efforts.

32. Get A Training Partner – Enlisting the help of a friend to keep you focused and accountable can pay dividends over time. A great training partner gets you to the gym when you least feel like it, motivates you to train past failure, and celebrates your achievements with you.

33. Relationships Do Not Spell The End – There is a curious phenomenon that has been observed while working in the fitness industry: when men enter a long-term relationship, they let their training, physique, and diet go to ruin. If you were in shape when you met your partner and you aren’t now, something is wrong.

Think about it like this: if you were only in shape during the dating process, you were effectively erecting a facade. Obviously life hands us family demands and unforeseen circumstances than can affect training.

34. Avoid Ab Obsession – Revealing a rippling six-pack is all about having low body fat. Too many people spend way too much time training their abs to oblivion and wondering why they never show. Truth be told, you need 10pc body fat or lower to have visible abs and that is best achieved through a clean diet and a steady mix of total body strength training and well-planned cardio. Work your abs as frequently as you would any other body part; no more, no less.

35. High-Intensity Cardio – When trying to get lean you are recommended two types of cardio: high and low intensity. High intensity provides a great way to increase the number of calories burned throughout the day. Intervals, sprints, and high-intensity workout drills are all great options for that metabolism spike

36. Low-Intensity Cardio – Low-intensity cardio is defined as exercise that keeps your heart rate between 105-120 BPM. At this heart rate, you might not burn as many calories as with the high-intensity stuff, but you do burn a higher proportion of those calories from fat. Low intensity provides a great tool in your quest for leanness that won’t affect how you recover from your other workouts.

37. Sport Specific Training – We’ve come a long way from the days of one-size-fits-all resistance training. If you take part in a sport at any level you can vastly increase your performance by training specifically for it. For example, runners may want to work on strengthening their legs and core to support them in a long run, whilst rugby players should be doing extra work on speed agility and quickness to improve their game.

38. Acknowledge Age, But Don’t Be Limited By It – No one can ignore the passing of time, but it’s simple enough to adapt training and account for changes in your body as the years pass. For example, it takes a little longer to recover in your forties and fifties than it does in your twenties, and you start to lose some muscle if you don’t actively work to maintain it. That being said, age is no reason not to have great health. Be the outlier and don’t allow the idea of ‘age’ detract from your goals.

39. Experiment – Don’t be afraid to experiment on yourself. Change your training stimulus and try new workout programs to see what works for your body. Do you respond best to jogging, sprinting, or walking when trying to get lean? If you don’t know, you should find out – you may stumble on the blueprint to your perfect physique.

40. Train On An Empty Stomach – If training on an empty stomach can work for your schedule, you may stand to benefit from an instant increase in performance and gain an ace up your sleeve in the battle against body fat. It sounds counter-intuitive, but fasting before exercise really can help: without a store of food to turn into energy, your body turns to its own fat cells, burning away some of the excess blubbers. It also delivers a huge insulin spike after training, kick-starting the recovery process right when you need it.

41. Range Of Motion – Aim for a full range of movement with every exercise you perform. This allows more muscle fiber to be stimulated and damaged, meaning greater muscle growth. Controlling the pace of movement will also help.

42. Hydration – Perhaps one of the most overlooked principles of fitness. Even the smallest degree of hydration can significantly affect your exercise performance, mood, and ability to problem-solve. Remember that every single ailment humans are subjected to can be improved with water. So, it stands to reason that if we want to perform, we must stay hydrated.

43. Drop The Weight Worry – Unless you’re a boxer, what you weigh when you stand on a set of scales doesn’t really matter. Instead, the important aspect, in terms of feeling fit and looking good, is your body composition. Is your weight comprised of a lot of blubbers or good, toned (and heavy) muscle?

44. Prepare For Running – While probably the lowest barrier to entry in terms of picking an exercise pursuit, running is not as simple as just heading out of the door – at least not if you want to optimize your body to perform. Running demands a lot of your body, especially over long distances. Head to the gym to develop your quads, glutes, hamstrings, calves, core, and shoulders to make sure your body can withstand the strain running puts on it.

45. Visualize – Have an idea of what you would like your body to look like and hold that image in your mind. You can revisit the image whenever you need extra inspiration. It’s a very powerful technique that has worked for many of the world’s best bodybuilders – and, because it’s all in your head, no one has to know what you’re thinking.

46. Keep Nutrition Simple – Great nutrition doesn’t have to be complicated. Always opt for the highest quality food sources you can get your hands on. The closest you can get your food to the way it occurs naturally the better. Keep protein high to maintain muscle, opt for low glycemic index carbohydrates, try to get plenty of unsaturated fats, and eat as many leafy greens as you like. Simple!

47. Take A Week Off – Sometimes the best thing you can do for your body is nothing at all. After a really hard six-week training phase, it’s usually a good idea to take a complete week off training. This allows your body to fully repair and recover from the grueling demand you’ve put on it. If you really can’t bear to be away from the gym, opt for a 50pc week. No one can keep going full pelt forever.

48. Pre & Post Workout Nutrition – Pre and post-workout meals are probably the most important meals of the day. At least, they are the meals that should be most thoughtfully constructed. Ensure that your pre-workout meal is going to provide enough energy to get you through the exercise by consuming high G.I food sources (like white rice and pasta) that will provide an immediate burst of energy. Post-workout, you need to kick-start the recovery process so keep the high G.I carbs, but add protein and additional supplementation to start the repair process.

49. Have A Plan – Every time you enter the gym you need to have a plan. You should know exactly what exercises you are going to perform, for how many sets and how many reps you are aiming for. Without this, you will waste time and possibly select the wrong exercises. The same applies to nutrition: every day you should know how many calories you need to consume.

50. Consistency Triumphs In The End – With all the advanced training principles, dieting secrets and magic bullet supplements at our disposal, the people who really succeed in fitness are the ones that keep things simple and consistent. After a great workout and the clean meal will trump any genetic or synthetic advantage over time. Decide where you want to be, take the first step, and don’t stop until you achieve it. Honestly, it really is that simple.

IF YOU THINK THE PURSUIT OF  GOOD HEALTH IS EXPENSIVE AND TIME-CONSUMING, TRY ILLNESS

Click here for Basic rules for healthy long life -

Being truly healthy is not just the absence of disease or illnesses. Good overall health is a balance of many aspects of life: a healthy diet, regular exercise, getting enough sleep, professional and personal care, and healthy social interactions. But with the many stressors in life, it can be quite challenging to maintain good health. Following fundamental steps will help you achieve better health and fitness.

Stay hydrated – Keeping yourself hydrated does not only fuel your cells, it also helps in regulating body temperatures and heart rate. Water is one of the main things you lose if you are doing an exercise and it is important to replenish what is lost to keep your body hydrated.

Calories do count – Calories in and out sums up a lot how well a diet works. The general rule of thumb – if your goal is to lose weight you need to burn more than you are consuming every day.

Get to know your macros – Protein, fat, and carbohydrates. They all matter, and affect how quickly you see results. If your goal is to lose weight, stick to the high protein, and lower carbohydrate diets. When you do eat carbs, eat them after a workout. Get your fats from good sources like healthy oils and quality meats.

Food should be a nutrient, not a drug – Think of your body as a Ferrari. You want to put in the best fuel you can at least 80%-90% of the time. People often use food as an anti-depressant, and choose treats with little nutrient value that they think will make them feel better. Foods containing high-fructose corn syrup as well as sugar, fat, and taste enhancers can lead to behavioral reactions similar to those caused by drugs such as cocaine.

Your mind and brain need a breather – Taking a few moments out of the daily grind is essential to reduce stress, which makes you vulnerable to illness. Ways to give your mind and brain a “time out” include breathing exercises and meditation. You can elicit a “relaxation response” by performing diaphragmatic breathing, in which you hold your breath for a second, then slowly exhale through the mouth while focusing on a word or phrase

Recovery is as important as the exercise itself – During exercise, recovery is an essential component that enables the body to adapt to the stress created by exercise, helps restore muscle glycogen, and allows for repair of body tissue. If you don’t recover, your pulse rate is going to go up every morning instead of down, and then you’ve got a problem.

Be Social – Social people are predisposed to better health. There are health benefits to being pro-social as opposed to focusing socially on the self. Social support and expressing love can improve overall resiliency, and your capacity to give social support also has a tendency to feedback to you and pay dividends to your own health.

Keep attainable, realistic goals – Mix some reality into your training plans as well as your aspirations for healthy living. Setting goals that aren’t attainable is a recipe for disappointment. When setting up a diet or exercise regimen, striving for an A+ rather than a B isn’t the best option. Getting a B+ is pretty damn good in healthy living.

Think long term, not short – It doesn’t matter about your weight or fitness a month from now or two months from now; it matters a year or two from now. Long-term health is more important than setting an arbitrary weight-loss goal for two months from now. People take these really short-term outlooks. They try hard and then quit.

Keep healthy snacks handy – Keeping a handy snack wherever you go is essential for your fitness goals. This is a very important reminder especially when you are traveling. The tendency to get hungry and overeat during pit stops when you drive for long hours or when you travel is a high risk. Just make sure to prepare or keep healthy snacks and always avoid junk foods when traveling.

Protein and nutrition are good for you – Protein is one of the major building blocks of the human body. Microscopically, your muscle breaks down after working out, but over the next 24 hours, it rebuilds. The rebuild of muscle is where you gain strength, making protein a crucial part of this process. Proteins assist in speeding up recovery from the previous intense exercise. Lean meat is always a good source of protein. Green, leafy vegetables, and nuts are also good options if you are on a vegan or vegetarian diet.

 

ITS NOT A SHORT TERM DIET. ITS A LONG TERM LIFESTYLE CHANGE

IT’S NEVER TOO EARLY OR TOO LATE TO WORK TOWARDS BEING THE HEALTHIEST YOU

THE BODY ACHIEVES WHAT THE MIND BELIEVES

DON’T FOCUS ON LOSING WEIGHT, FOCUS ON BEING HEALTHY

DEAR UNHEALTHY SNACK, I’M STRONGER WITHOUT YOU

DON’T WISH FOR IT WORK FOR IT

Click here for Health and Fitness Myths -

Myth #1 – Thinner people are healthy, heavier people are not: You can’t tell how healthy someone is just by looking at them. It’s totally possible for a thin person to be completely sedentary (or a chain-smoker…or both). And it’s also possible that someone who technically has an “overweight” body mass index (BMI) to work out regularly, eat lots of healthy fruits and vegetables, and otherwise follow healthy habits.

Myth #2 – You need to drink 8 glasses of water a day: Nope. OK, yes, you should be drinking water throughout the day, and you’ll definitely be healthier if you drink water instead of drinks with a lot of added sugars (like soda, juices, and other sweet drinks). But everyone’s hydration needs are a bit different, and the specific number of eight glasses isn’t based on any actual research. The general rule of thumb about staying hydrated: Drink enough water throughout the day so that your urine is pale yellow. The darker your pee, the more dehydrated you are.

Myth #3 – Natural is healthy, and chemicals are bad for you: Cyanide is found in nature, and water is a chemical compound (H2O, anyone?). Don’t pay too much attention to buzzwords. Instead, if your goal is to eat healthily, focus on eating more vegetables and fruits, ideally ones that aren’t covered in pesticides, as well as other whole foods. Less processing is generally better because it means you’re eating more nutrients per calories. But the occasional processed food is also totally fine as part of a balanced diet.

Myth #4 – Breakfast is the most important meal of the day: The research on this is mixed, actually. Probably a better way to look at breakfast is: Are you hungry in the morning? If not, then don’t force food into your body when you’re not feeling it. If you are hungry, then you should eat — and if you choose something healthy (with a good combination of protein, fiber, healthy fats, and some carbs), all the better.

Myth #5 – You can ‘spot target’ certain body parts for weight loss – like blasting your belly fat by doing crunches: Unfortunately that’s not how it works. Working out specific muscle groups can make those muscles stronger, but doing a large number of crunches isn’t going to do anything to your belly fat. Ditto lunges and your thighs, and tricep dips and your upper arms. And so on. That’s because muscle doesn’t turn into fat: It grows and gets stronger underneath whatever fat you have. And you also can’t do any exercises that target particular areas of fat.

This all means that if you are trying to lose weight in a particular spot, you’ll need to reduce your total body-fat percentage through a mix of exercise and a modified diet.

Myth #6 – You shouldn’t exercise if you are pregnant: Actually, it’s perfectly healthy (and even recommended) for pregnant people to get regular exercise throughout their pregnancies, as long as they’re not pushing themselves harder than they did before they were pregnant.

Myth #7 – Taking vitamins and supplements will make you healthier: There’s growing evidence that you don’t need to take all the vitamins and supplements you think you need to take. You do need vitamins, but if you’re eating a balanced diet, you are likely to get what you need from your food.

Myth #8 – Doing hours of cardio – such as running: is the best exercise to do to lose weight: If you get on the treadmill in a steady-state, your body will get back to its normal metabolic rate within a couple of hours. That means you’ll return to burning the normal amount of calories that you usually do. But if you do metabolic resistance training, your “afterburn” lasts a lot longer — for 24 to 36 hours (or more) after you stop exercising. Metabolic resistance training is actually a much more efficient way to burn fat than running or elliptical-ing for hours.

Myth #9 – Women who lift weight gets bulky: Everyone’s body has a different response to different types of workouts, and some people are more prone to getting bigger, more noticeable muscles than others. But you’re not going to get incredibly jacked (like, muscle-mag jacked) unless you’re actively trying to. Metabolic resistance training with weights is actually a way more efficient way to burn fat than just doing cardio. And not to mention: Lifting weights is great for your health, for your heart, for your strength, and more.

Myth #10 – You are eating for two when you are pregnant: Most doctors recommend that you only eat about 300 extra calories a day when you’re pregnant — not enough food for two whole people.

Myth #11 – If you have a cold, you should take vitamin C to make it go away: While regularly eating foods rich in vitamin C before you get sick might shorten the duration of your colds, taking vitamin C after you’re already sniffling won’t do a damn thing.

Myth #12 – Detox diets or cleanses will purify your body of toxins: Nope. That’s what your liver and kidneys are for. As for detox diets that involve actual food — they may force you to eat more fruits and vegetables and whole foods than you normally do (which is good for you!), but you’re not flushing impurities out of your system. You’re just adding a lot more fruits and vegetables. And potentially not enough calories, depending on the diet.

Myth #13 – Working out will make you lose weight: Most studies show that working out alone, without dietary changes, won’t actually have any noticeable weight-loss effects. That being said, fitness + eating fewer/more nutritious calories is the healthiest and smartest way to burn fat and get in shape, if that’s something you want to do. But if you’re looking at which is more effective at losing weight — only working out or only eating less — eating less will win.

Myth #14 – Antibiotics will help a cold or the flu: Colds and cases of flu are caused by viruses. Antibiotics only work on bacterial illnesses and will be completely ineffective at making you feel better or shortening the length of your cold or flu. The only reason your doctor should prescribe your antibiotics for cold or flu is if your illness has progressed to a bacterial infection (such as pneumonia, for instance).

Myth #15 – Low-fat products are better for you than full-fat products: A lot of low-fat products might have added sugars or carbohydrates to make the food taste better (since so much of the good taste comes from the fat). Also, more and more research is finding that fat (at least the kind that isn’t trans-fat) isn’t the enemy anymore. As long as you’re not eating too much of it, a little fat in your diet can be good for you.

Myth #16 – Yoga is so gentle it won’t cause injuries: Be careful or you might be saying ouch instead of om. Researchers found that yoga can causes injuries often than anyone thought if not done rightly. Yoga has many benefits—from increased flexibility and strength to lower blood pressure. To avoid trouble, make sure you’re doing your poses safely, listen to your body, and let your instructor know about any existing injuries or limitations.

Myth #17 – Stretching before a workout is necessary: Reaching for your toes before a workout—aka static stretching, the stuff we were all taught to do in gym class—can actually cause injury. You should save that type of stretching for after your workout. Before working out, warm up with some light cardio and then do movement-based, dynamic stretches, like arm and leg swings, which properly prime your muscles and will provide the foundation for a better workout.

Myth #18 – machines are safer than free weights: Sure, with a machine, you won’t drop a barbell on your foot (or worse), but you could still hurt yourself. Machines that restrain the form can lead to chronic pain in the joints. Make sure that your range of motion is not compromised.  No matter which technique you use, a pro should give you a lesson.

Myth #19 – Rest days aren’t necessary: You need recovery days for those muscles to rest, just like you need sleep every day. Think of your recovery days as days for your muscles to sleep. In addition to increasing your potential for muscle strains, stress fractures, and joint. Working out without the proper rest and recovery can lead to bigger issues like extreme fatigue, hormone imbalance, and mood swings. So take a day or two off after an intense workout, but make sure to incorporate movement in those days to stay limber and active.

Myth #20 – You can burn off last night’s fast food with a trip to the gym: Calories are not interchangeable, because foods aren’t all the same. So, unfortunately, those fries will be staying with you a lot longer than the side salad you probably should have chosen instead. The type of food you’re eating will cause your hormones to store or burn fat, boost or crash metabolism, and build or break down muscle.

Myth #21- No pain, No gain: There’s a difference between post-workout soreness and pain. The former is something called delayed onset muscle soreness (DOMS), which happens when you get microscopic tears in a muscle and inflammation. Do not push past the pain—listen to the pain to understand what your body needs. If you have tightness in your soft tissue, work on mobility on your recovery day. If your legs are sore, try upper body or cardio. And if you’re experiencing sharp, shooting, or persistent pains in your muscles, joints, or ligaments, it’s time to see a doctor.

Myth #22 – Hot yoga is the best yoga workout: People practicing hot yoga say they reap more benefits than they would with traditional yoga.  But when you’re exercising for 90 minutes in a room that’s 105 degrees and 40 percent humidity, things can go really wrong. In fact, a recent study found that some participants’ core body temperature rose to 103 and one reached 104.1, which is medically concerning. As a result, the Council advised that participants increase their water intake and that instructors take more care to gradually adapt people to the heat of the room. So, be aware of the risks, and take a break to hydrate if you start feeling overwhelmed.

Myth #23 – The lower the lunge, the better the results: Lunges strengthen and tone your legs and butt, and they can actually help you avoid knee injury if done properly. If done improperly, you can extend too far and hurt your knees. The correction is simple: Don’t let your knee go out of alignment past the ‘toe line.’ Instead, keep the knee stationary over the ankle.

Myth #24 – Mental fitness has nothing to do with physical fitness: Your body affects your brain more than you may realize, especially as you get older. Researchers have found that older adults who did well on cardiorespiratory fitness tests also experienced more brain activity while learning and did better on memory tasks than their less-fit peers. And the more fit participants were, the more brain activity they exhibited.

 

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Health Tips and Quotes

Health Tips and Quotes

We have posted many articles and posts related to health for the benefit of all. In these posts we will show pictures related to health tips and quotes to inspire all and the same is for all ages.

Let’s begin with tips and quotes for newborns and babies !!

A STAR IS BORN !!!

A NEW BABY IS LIKE THE BEGINNING OF ALL THINGS WONDER, HOPE, A DREAM OF POSSIBILITIES

health tips and quotes
SAFETY DOESN’T HAPPEN BY ACCIDENT
SAFETY IS LIKE A LOCK, BUT YOU ARE THE KEY
TEACH THE CHILDREN SO IT WILL NOT BE NECESSARY TO TEACH
          SEEK SAFETY

        AIM SAFETY

                  FOLLOW SAFETY

                  ENSURE SAFETY

               TEACH SAFETY

              YIELD SAFETY

IF YOU CARRY YOUR CHILDHOOD WITH YOU, YOU NEVER BECOME OLDER

THE LITTLEST FEET MAKE THE BIGGEST FOOTPRINTS IN OUR HEARTS

THE MOST PRECIOUS JEWELS, YOU ‘LL EVER HAVE AROUND YOUR NECK, ARE THE ARMS OF YOUR CHILDREN

Baby Proofing Checklist –
 

The Kitchen :

    • Install Door Cabinet and Appliance lock
    • Consider natural alternatives to chemical cleaning products
    • Store plastic bags and foil out of reach
    • Lock multivitamins and supplements away
    • Keep breakables dishes and cutlery high up
    • Watch for any dangling chords
    • Cover exposed electrical outlets
    • Keep small magnets off your refrigerators

The bathroom :

  • Keep the toiled lid or invest in a toilet lid lock
  • Remove toilet bowl cleaner
  • Keep razors out of reach in the shower
  • Lock medicines and supplements away
  • Reduce your water heater temperature less than 120 Degrees
  • Get a non-slip mat bath
  • Check the screw covers on the base of the toilet
  • Keep soaps and toothpaste out of reach

The Stairs :

  • Get a baby gate
  • Teach your child how to safely walk stairs
  • Make sure you have a handrail
  • Consider some carpeting or non-slip mats
  • Keep stairways well lit

The Living areas :

  • Consider carpeting to cushion fall blows
  • Safeguards sharp coffee table corners and edges
  • Check furniture sturdiness
  • Make sure there’s nothing the dangerous baby can climb
  • Check window cords do not dangle too low
  • Close off the fireplace
  • Remove dangling cords around TV & Music systems
  • Install electrical outlets and door know covers
  • Install window locks

The Nursery Bedroom :

  • Invest in a baby monitor
  • Be wary of second-hand cribs
  • Put up a window guard
  • Look at the crib with fixed sides
  • Your baby doesn’t need a pillow
  • Toy chests are dangerous for little fingers
  • Keep the walls around the crib free of decorations
  • Consider a glider over a rocking chair
  • Take mobiles down as your baby becomes more mobile

Around the homes :

  • Remember to keep doors closed
  • Anchor wobbly furniture
  • Keep heavy items safely
  • Use a vacuum to help find small dangerous objects
  •  Keep pools and tubs covered when not in use.

Tips for babies –

A. Don’t Hus-A-By-Baby – You don’t have to be quiet while the baby is sleeping. The womb is loud, and newborns are used to the noise. Watch television, vacuum, wash dishes, and talk on the phone around her while she slept. She gets used to sleeping with noise so that you can do other stuff done. Vacuum in her room while she sleeps, still she will be sleeping
peacefully and well-rested when she wakes up.
B. Soothe your wailing newborn – When a baby cries, comfort her by patting her back in a heartbeat-like rhythm. That helps her burp more quickly, and it also helps her relax if she’s crying from insecurity. If this doesn’t work, try one or all five calming moves: swaddling, shushing, holding her on her side, swinging her, or letting her suck. Sometimes it takes all six!
C. Keep your baby awake during feeding – When a baby is eating slowly and sleepily, massage her cheek to stimulate her to eat faster. A gentle stroke with a fingertip on her cheek is all it takes, and on those long sleepless nights, this simple trick was a godsend! When babies eat efficiently until they’re full before going to sleep, they sleep for longer between feedings. And that means you’re both likely to be calmer!

D. Help your baby bond with dad – Make sure your baby has ample time alone with Daddy. His touch and voice are different than yours, and this will begin a bonding process and give you a break. Plus, it gets the baby used to be with someone other than you. The first few times can be hard. Make sure your baby is fed and well-rested, as this will give you at least one or two hours before you’re needed again. Then leave Dad and the baby alone. If you stay nearby, make sure the baby can’t see or hear you, By allowing this time, your child will learn there is more than one way to receive comfort, which will help immensely when you leave your baby with a sitter or another family member for the first time. You could have your partner bathe her, put her to bed, or just read or talk to her.

E. Crib Comfort – When your baby is about 2-3 weeks, she likes to sleep only on mom. Every time mom puts her in her bassinet ( crib or cradle ) after she fell asleep, she would wake up. She probably liked the warmth. So started wrapping a blanket around a heating pad and letting it warm up her bed while you fed her. After she was done and had fallen asleep, remove the heating pad and slip the baby between the folds of the warm blanket. She would snuggle right in. Pre-warming a blanket in the dryer also works.

F. Sleep Trick – When a baby is about 2- 3 weeks old, she would cry and fuss because she was having a hard time falling asleep. Start rubbing her nose, and it will work. In fact, it will work every time. Start rubbing at the top and stroke it straight down to the tip, over and over. Her eyes would grow heavy and eventually close.

G. Let your baby lead the way – Being a first-time parent can be stressful – especially when everyone wants to put in their advice and what they’re telling you doesn’t feel right. It’s nerve-racking, but learn to ignore it and remember that this is your child. Naturally, you couldn’t bear the thought of hearing him cry in hunger because it hadn’t been three hours since his last feeding. If you let your baby – not someone else – tell you when he is hungry or tired, you will find that he (and you!) will be much happier and healthier.

H. Baby’s first bath – After the baby’s umbilical cord stump falls off (generally by week 3), you’ll finally be able to give her a real bath. To keep the baby warmer, more comfortable, and less likely to cry, place a warm washcloth over her tummy during the bath. It makes all the difference between a happy water baby and a miserable one. Your baby will start loving bath time.

I. Another reason babied cry – People always say that babies cry because they want food, their diaper needs to be changed, they’re bored, etc., but they always leave out that the baby might be cranky because he’s tired. Many ties babies go nuts during their first month, and you try everything to calm him. It turns out that what he really needed was less stimulation and more sleep. Sometimes babies really need less – not more – from you.

J. Layer your baby’s crib – When a baby has a diaper blowout or upset tummy in the middle of the night, it can be hard on both mom and baby to have to completely unmake the crib or bassinet and change all the sheets – and all the fussing makes it that much harder to get the baby back to sleep.

So put two layers of sheets and waterproof mattress covers on the crib mattress at a time (mattress cover, sheet, mattress cover, sheet). That way, just pull off the top two layers, change her and put her back in bed. No fumbling for clean bedclothes – and no 2 a.m. laundry detail!

K. The old adage – sleep when your baby sleeps – Its the BEST advice to moms. Take naps together and go to bed early.
L. Play tunes – Forget the dubious theory that music makes a baby smarter, and concentrate on the fact that it’s likely to calm him.
M. Share duties – Let dad take over responsibilities like cleaning, grocery, etc., So mom could have some time for herself.
N. Forget about housework – Concentrate on getting to know your baby. If anyone has anything to say about the dust piling up or some unfinished work, smile and hand them a duster or the dish detergent!
O. Accept help – From anyone who is nice and naive. If a neighbor wants to hold the baby while you shower, say yes!.
P. Reconnect – To keep yourself feeling detached from the world, get outside on your own even for a few minutes.
Q. Enlist backup – Make your first journey to a big, public place with a senior mom. Having some senior for support will keep you from becoming flustered the first time when you go shopping with your newborn.
R. Pacifier – Wait to use a pacifier until your baby is breastfeeding well.
S. Be prepared – To cope with a crying baby for two or three hours a day, which is how long the average baby cries.

T. Health Tips –

  • Plan your first visit to the pediatrician to be within your baby’s first three to five days and then again when he is two weeks old.
  • Expect your baby to lose between five to ten percent of his birth weight during his first week; he should return to his birth weight by the time he is two weeks old.
  • Watch for common newborn problems such as jaundice, thrush, reflux, cradle cap, heat rashes, and baby acne.
  • Avoid letting your baby stay in the same position for too long when on his back to avoid getting a flat head and learn about the importance of tummy time.
  • Until your baby’s immune system is stronger (at least two to three months old) it is probably best to keep him from large groups of people (including daycare, malls, sporting events, etc.) or other sick children to minimize his exposure to infections.
  • Know the signs and symptoms of illness: fever,  decreased appetite, vomiting, irritability, and lethargy.

If nothing else, remember that everyone makes it through. Soon enough you’ll be rewarded with your baby’s first smile, and that will help make up for all the initial craziness.

Image result for images of health tips for teens

TIPS AND QUOTES FOR TEENS

Road Map For Teens Health

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TRAIN LIKE AND ATHLETE, EAT LIKE A NUTRITIONIST, SLEEP LIKE A BABY, WIN LIKE A CHAMPION.
The reason why I am choosing to eat healthily –
1. More energy
2. Better Sleep Quality
3. An overall feeling of well being
4. Glowing skin  / Less acne
5. To get rid of stomach problems
6. Healthier teeth and gums
7. Decreased health risks
8. To enjoy life more
9. That cute pair of shorts that don’t fit me anymore
10. Increased Confidence
11. Because I care about myself and my body !!
Health Tips for Teens
Simple beauty tips for teenage girls –
      1. Cleansing – The beauty routine should always start with cleansing. Use a mild cleanser to clean your face thoroughly at least twice a day – once in the morning, and once you are back home. Always massage with gentle strokes and in a circular motion and then wash.
      2. Toning – Once your face is clean, follow it up with toning. Use a good quality mild toner. Spray on your face or apply with a cotton ball. This opens up the clogged pores.
      3. Moisturizing – After toning, apply a moisturizer. Moisturizing keeps your skin healthy and prevents dryness. These three steps together are the very first and one of the most important steps to achieve flawless skin. Follow this routine every day for glowing skin.

      4. Scrubbing – Scrub your face once a week with a gentle scrubber. This helps you get rid of the dead skin cells and promotes cell regeneration. It is best to use a homemade scrub with sugar as it is gentle on your skin.

      5. Scrub your body – Get an all-over body scrub to remove dead skin. Ensure that areas like the shoulders, back, and chest are covered. If you have oily skin, make sure to scrub the T-zone gently to eliminate and prevent blackheads.
      6. Shave in the shower – Shave your legs after you have your bath to prevent cuts. If you wax, go for a quick cold shower.
      7. Take care of your fingernails – Keep them clipped and use a nail file to shape the edges of your nails. To avoid yellow nails, apply a base coat before applying nail polish. You can use transparent nail polish for that. And don’t forget those toenails! There is nothing more disgusting than dirty and long toenails. Clip them and clean them at frequent intervals.
      8. Sleep Well – Your body needs at least 7-8 hours of sleep to repair itself from the stress and strain it undergoes throughout the day. This also prevents acne and dark circles.

      9. Moisturize your lips – Do this as frequently as you can. This helps in avoiding drying them out. Avoid licking your lips as it makes them dry. And don’t peel the dry skin.

      10. Oil your hair – Hot oil massages are extremely good for your scalp and hair and are relaxing as well. Do this twice a week to keep your hair healthy.

      11. Don’t forget the conditioner – You might want to skip conditioning after the shampoo, but don’t do that. Conditioning protects your hair from UV damage and pollution.

      12. Go easy on hair color – you are tempted to try the latest hair color trends – blond highlights, silver bangs – everything seems tempting. But straying too far from your natural hair color is not good for your hair. Try to keep it close to your natural hair color.

      13. Clean your hair properly – Shampoos are meant for your scalp and conditioners for the shaft of your hair. No matter what your age is, this rule does not change. Shampooing the tips will end up stripping away too many natural oils, and applying conditioner to the scalp will make your hair greasy.

      14. Look always before your leap – Don’t buy anything without testing it first. Different brands and types of makeup contain different ingredients. Always try it on your skin to find out whether it suits you or not. If possible, ask for samples at the store. Check if it is causing breakouts.

     15. Consider your age – Some makeup tricks look good only on grown-ups. For instance, the gothic look with smokey eyes and dark lips suits the runway models, but at your tender age, and on your young face, it will look tacky.

      16. Identify your best feature and enhance it – Have pretty eyes? Line them correctly to highlight them. Have full lips? Why not line them and put on some gloss or lipstick?

      17. Avoid overdoing your foundation – Firstly, you should not use too much foundation on your skin. This is because your skin is tender and needs to breathe. Too much foundation clogs the pores and makes your makeup look fake and cakey. Secondly, if you have acne-prone skin, using a foundation can worsen your condition. Ideally, you should use a concealer to hide the blemishes and a tinted moisturizer on your face.

Believe in ‘simplicity is the best policy’. But then, it’s not bad to experiment with fashion and makeup just a bit. Of course, overdoing anything will make you appear like a clown instead of a diva.

      18. Know what suits you and stick to it – Those who blindly follow trends and are slaves of fashion can never be classy and chic. Know what suits you and stick to your signature style.

      19. Try to strike a balance – Being a teenager gives you the liberty to experiment with styles and colors. While you can color your hair electric blue and wear a canary yellow shirt with lime green pants, and yet not get punished for it, rather learn how to strike a balance. Avoid mixing more than three colors in a dress. Also, if you are wearing printed or embroidered tops, wear solid skirts or pants.

      20. Accessorize- Because they are your best friends! A pendant, earrings, a bracelet, a watch, or a hairpin adds a personal touch to your personality. Keep them handy and mix and match whenever possible. However, don’t overdo it. For instance, if you are wearing a blingy watch, avoid wearing any other accessories. Let it be the focal point of your ensemble.

      21. Try layering – This is a fashion trend that never goes wrong and is easily customized. You can try layering funky and colorful clothes. For instance, a dark vest with a bright (floral and printed) jacket or a shirt with denim pants can never go wrong.

      22. Belt it up – A suitable belt can transform the most mundane outfit into something chic. And if you use the belt in the right way, it will accentuate your figure and make your waist appear slimmer. A chunky wide belt over a cardigan or a low slung belt on a maxi dress or layered with a boyfriend sweater adds an eccentric touch to your attire.

      23. Embrace the half-tuck style – Tucking your tees and shirts in the right way is an art. And the half-tuck style is a favorite of all fashion-conscious teens. For the right impact and effect, tuck the front of your tee and let the tail hang.

Tips for a simple and healthy life –

A. Things that inspire you

B. Things that make you happy

C. Your priorities for Life, This year, This month, This week, Today

D. A meal plan for the week

E. Words of  wisdom when times get tough

F. Things you love about yourself

G. Your To-Do List

H. Gift ideas for …

I. Things that are causing you stress

J. Key Dates – Birthdays, appointments, & more

K. Your happiest memories – So far

L. Your Bucket list

M. Who are your favorite people and why

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Yoga Asanas for teens –

Yoga is a holistic exercise regimen that works well on the body, mind, and breath. Teenage is a time when there is a rapid growth spurt, and yoga only makes it better and easier by making the teen’s body strong and flexible. Yoga will not only help the kids develop a good posture but also help them focus better and keep random thoughts at bay. Above all, yoga will empower self-detesting teenagers to love themselves more.

Teenage is not easy. Body image issues, low confidence, and constant pressure plague the kids and bring their morale down. They must be trained to overcome these problems and take on tougher challenges. Yoga is an ideal training tool to help them fight off the demons,  – Yoga asanas could help them do so.

Eat less CRAP -:

C – Carbonated Drinks

R – Refined Sugar

A – Artificial Sweeteners and Colors

P – Processed Foods

Eat more FOOD -:

F – Fruits and Veggies

     O – Organic lean proteins

 O – Omega 3 fatty acids

D – Drink Water

Healthy eating tips for your guidance –

Your health depends on the metabolism of your body. Digestion is one important factor that affects your health. What you eat and how you eat is very important for your health and proper growth and development.

      A. Eat only if you feel hungry – If you eat only when you’re hungry, it helps in the secretion of gastric juices and digestive enzymes in the body. Wait for your body to feel hungry and then eat. You also need to make sure that you do not neglect your hunger.

      B. Eat at regular intervals – Eating at regular intervals helps the body set its own time to release digestive enzymes. This makes digestion easier.

      C. Wait for proper digestion of food – The wrong combination of foods can lead to indigestion. If you eat before the food that you had consumed earlier gets digested, it can create further complications in your body.

      D. Eat a balanced diet – By a balanced diet, it means that you should include all the six tastes in your food – sweet, sour, salt, pungent, bitter, and astringent. An ideal and balanced diet is a perfect combination of all these tastes.

      E. Have pinch ginger and rock salt before your meals – It is suggested to have a small amount of rock salt along with a dash of lemon and ginger before you eat. This helps in proper secretion of digestive enzymes. Thus, it aids digestion and also stimulates the digestive fire. A dull digestive fire (Agni) is not capable enough to absorb the nutrients from the food.

      F. Avoid cold beverages – Drinking cold beverages right before you eat extinguishes the digestive fire (Agni). Avoid drinking cold beverages such as iced tea, cold coffee, aerated drinks, and even chilled water before having your meals as they cause an imbalance in the digestive fire. Hence, it is best to have liquids either in the warm state or at room temperature.

      G. Eat Calmly and comfortably –  The speed of consuming food also has an effect on the quantity of food that you eat. If you eat fast, you will end up eating more, whereas if you eat slowly, eventually, you will eat less. Thus, you should eat neither too fast nor too slow. Maintain an average speed. However, if you’re on a weight loss program, you should eat slowly. Whenever you eat, make sure that your stomach and mind are relaxed. Your focus must be on the smell and taste of the food.

      H. The quantity of food matter too – The quantity of the food should vary according to what you eat. For example, if you eat oily food, which is heavy to digest, eat only half the capacity of your digestive strength. But, if you’re eating light food, you can eat until you feel full. Do not overeat.

      I. Eat at the right time – Make sure that you maintain proper meal timings. Try to finish your lunch at noon as, during that time of the day, the digestive fire is at its peak, which will enhance digestion. Similarly, finish your dinner before sunset as late-night dinners lead to indigestion and build-up of toxins in the body.

      J. Drink water in between – Never eat food while you’re feeling thirsty. At the same time, you should never drink water if you’re feeling hungry. Similarly, you must not drink water immediately before or after the meal. However, you can sip a small amount of water while having food, but make sure the water is warm.

      K. Give a finishing touch – Preferably you must finish your meal with a dairy product as it helps in reducing pitta. Thus, you can have a cup of yogurt or a glass of warm milk.

Try to incorporate these habits into your daily lifestyle and stay healthy!

Simple Tips to Stay Healthy –

We’ve been hearing the statement “Health is wealth” since our childhood. However, not all of us are acquainted with its literal meaning. It means that no matter how wealthy you are if you are not healthy, there is nothing you can cherish in life.

People are suffering from overweight, obesity, diabetes, high cholesterol, high blood pressure, heart diseases, kidney problems and so many other unknown problems, and a lot of these problems occur because of our lifestyle. Staying healthy therefore becomes a necessity. Even a little money is sufficient if you have your health support your run with good times!
Image result for images of health tips for adults
Tips for Adults –
Realize that life is a school and you are here to learn.problems are simply part of the curriculum that appears and fade away like algebra class but the lessons you learn will last a lifetime.
Health is precious – Health is a state of complete physical, mental, and social well-being and the absence of disease. Everyone says that a sound body has a sound mind. It is health that is real wealth.
Well the known saying is “Health is Wealth”
Important tips for daily routine –
  1. Reduce sugar
  2. Eat lean protein
  3. Move your body
  4. Increase green leaf tea
  5. Manage stress
  6. Drink lemon daily
  7. Eat a balanced meal every day
  8. Limit your screen time
  9. Get regular doctor checkups
  10. Get enough sleep
  11. Physical activity is very important
  12. Eat less salt
  13. Eat lots of fruits and veg
  14. Don’t skip the breakfast
  15. Drink water 8-9 glasses
  16. Eat less salt
  17. Wake up 15 minutes earlier
  18. Read for 20-30 minutes
  19. Write your daily to-do-list
  20. Maintain a good body weight
  21. Become happy and active
  22. Nourish your body
  23. Never stop learning
  24. Help others
  25. Be grateful
  26. Watch calories to maintain a healthy weight
  27. Choose beverages wisely
  28. Choose whole-grain foods as a good source of fiber
  29. Don’t snack after dinner
  30. Don’t grocery shop hungry
  31. Exercise regularly ( 5 days a week at least 30 minutes)
  32. Visit the Dentist Regularly
  33. Eat plenty of raw food
  34. limit toxin exposure
  35. Avoid all genetically engineered foods
  36. Meditate
  37. Breathe deeply
  38. Stop eating when you feel full
  39. Go Organic
  40. Improve your posture
  41. Drink fruit and veg. smoothies
  42. Cut down on processed food
  43. Go for brown carbs Vs. white carbs
  44. Don’t drink alcohol
  45. Avoid trigger foods
  46. Avoid smoking
  47. Appreciate what’s good in your life
  48. Build and enjoy your relationships
  49. Learn from your mistakes
  50. Do not give up
  51. Discover and nurture your talents
  52. Cherish the ones you love
  53. Take short mental breaks
  54. Love yourself
  55. Live a life with purpose
  56. Live life with gratitude

IMPORTANCE OF HEALTH

Eating healthy foods and exercising regularly are challenges for almost everyone.

It’s tough to find the time  and motivation to devote to a healthy diet and workout

routine, and to balance those factors with other activities.

However, the mental and physical benefits of following a healthy lifestyle are significant,

and the bottom line is that consistently healthy choices lead to a healthy long life.

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Best Doctors in the world –

Sunlight

Rest

Exercise

Diet

Self-confidence

Friends

Want Glowing Skin? Eat water

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Fitness tips for Women –

Consistency is the key

Keep track of your daily routine

Strengthen your core

Loft weights

Don’t compare yourself to other women

Get a workout buddy

Practice yoga

Follow a well-rounded routine

Be patient

Just get moving

Think of self-care. Think of self-compassion

Do more of what you love – hobbies, Interests, Sports, Etc.,

Eat regularly nutritiously

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YOU ARE WORTH MORE THAN YOU REALIZE
HEALTH FORMULA
EAT YOUR FOOD AS YOUR MEDICINES.
OTHERWISE, YOU HAVE TO EAT MEDICINES AS YOUR FOOD…
Push yourself to your limits. That’s how you truly grow.
“If you think wellness is expensive…. the try illness “
Your body can stand almost everything. It’s your mind that you have to convince.
Being healthy and fit isn’t a fad or a trend. Instead, it’s a lifestyle.
Every tie you eat or drink, you are either feeding disease or fighting it.
                Eating well is a form of self-respect
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DO SOMETHING TODAY THAT YOUR FUTURE SELF WILL THANK YOU FOR.

Health Supplements

Health Supplements

Health Supplements

The right supplements can help your heart, sharpen your immune system, and even improve your sex life. The wrong ones, however, can be ineffective or even harmful. You run into problems because most men are ‘prescribing’ these things themselves.  Don’t take supplements with abandon. They should be used carefully because taking in too much of certain nutrients can cause problems.

Whether it’s your weight, spotty skin, or those fine lines threatening to turn into full-blown wrinkles, we all have those nagging body issues that we wish we could get rid of by snapping our fingers or popping a pill. While the right supplement could very well fix those little flaws you see when you look in the mirror or feel when you step out of bed in the morning.

Although many of the miracle weight loss cures and wrinkle-fighters gathering dust on the shelves of your local drugstore are likely little more than well-packaged snake oil, plenty of the supplements on the market can actually help you shave off that spare tire, slow the aging process, or heat up your sex life — that is, of course, if you find the right one to suit your needs.

Fortunately, you don’t have to shell out half your paycheck testing every vitamin at the store to find out what will actually work for you — that’s where Eat This, Not That! comes in. Best supplements for every health issue, from heart disease to less-than-lustrous hair, making it easy to figure out what to purchase and what to pass up on your next shopping trip. Before deciding on anyone take advice from your own doctor, since many supplements can interact with other medications—to fine-tune your strategy.

dietary supplement, as defined by the Dietary Supplement Health and Education Act (DSHEA), is a product that:

  • Is intended to supplement the diet
  • Contains one or more dietary ingredients (including vitamins, minerals, herbs or other botanicals, amino acids, and certain other substances) or their constituents
  • Is intended to be taken by mouth, in forms such as a tablet, capsule, powder, softgel, gelcap, or liquid
  • Is labeled as being a dietary supplement.

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Click here for Supplements A Scorecard

Dietary supplements are wildly popular. Million of people take at least one supplement, running up a collective tab of over billions of Dollars. It’s easy to see why supplements are such big sellers. The public has a legitimate desire for good health, and the supplement industry has a strong desire for good sales.

Medications are regulated by the FDA. Before a prescription or over-the-counter drug can be sold, the manufacturer must submit data supporting its safety and efficacy, and after the medication is approved, the FDA continues to monitor adverse reactions. Even with all these safeguards, problems still occur, prompting the FDA to withdraw many medications and to require strong warning labels on others.

Manufacturers can sell these products without submitting evidence of their purity, potency, safety, or efficacy.

For most claims made on product labels, the law does not require evidence that the claim is accurate or truthful. In fact, the FDA’s first opportunity to weigh in comes only after a product is marketed, when it can take action against products that are adulterated, misbranded, or likely to produce injury or illness. Since nearly all supplements are used without medical supervision or monitoring, most of the estimated 50,000 adverse reactions that occur in the United States each year go unreported.

How do we really know –

If a supplement’s label or ads won’t give you reliable information, how can you find out if a supplement can help — or, for that matter, hurt? Although it’s a slow process, careful, objective medical studies provide the guidance that counts.

In most cases, scientific investigations of supplements start with simple observational studies, in which researchers compare the health status of folks who take a particular supplement with the health of people who don’t take the supplement. It’s an important effort, but the results don’t always hold up. So the next step is to conduct randomized clinical trials, in which volunteers are assigned by lot to take either the supplement or an identical-looking placebo (“dummy pill”) while researchers track their health. In the best studies, neither the volunteers nor the researchers know who is getting the real thing until the code is broken at the end of the trial.

What do we know

Everyone wants to know if supplements can help. It’s a good question. Here’s where we stand today — but you should keep an eye out for new results since recommendations will change as scientific studies trickle in. Unfortunately, in most cases, the studies have failed to confirm our hopes, though there are exceptions.

Many people take supplements in the belief that they will preserve health or ward off illness; many others use supplements in an attempt to treat specific conditions that have already developed. We’ll have a look at popular supplements in both categories, starting with preventive supplements used principally by healthy people.

 

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Click here for What supplements should I take?

It’s easily one of the most common questions, as supplements transformed from a niche market into a perceived quick fix for everything from fat loss to increasing your strength. Stop taking diet pills as supplements instead following effective supplements can help you reach your health and fitness goals faster.

1.Weight Loss – Your Goal:  You want to lose that spare fat, feel better about yourself, and show those skinny jeans who’s boss. – GREEN TEA EXTRACT

Fighting the battle of the bulge can often feel like a futile effort when you see those pounds creep back on just months, weeks, or mere days after you lost them. Fortunately, there is a supplement that can actually help you shed those unwanted weights and keep them from coming back: Green Tea Extract. The results reveal that supplementation with catechin-rich green tea yielded a 12 percent increase in fat oxidation over a 24-hour period. If you’re worried that the potential caffeine jitters you get from green tea will outweigh the supplement’s benefit, never fear; research suggests that green tea has plenty of fat-burning potential in both its caffeinated and decaf forms.

  1. More Energy – That second (or fifth) cup of coffee isn’t cutting it and you need some energy fast. – VITAMIN B12

There’s no denying we’re in an energy crisis — and we’re not just talking about oil prices. Adults are sleeping less and working longer. While you could just hand over your credit card and open up a tab at your local coffee house, taking some B12 might just help you get the energy you need without all that extra caffeine. B vitamins have long been heralded for their energizing properties, and it’s no wonder why; B vitamins help your body extract nutrients from your food, turning them into usable energy. Even better, vitamin B12, or cobalamin, can help you fend off iron deficiency anemia, a major cause of energy suppression.

3. Lower stress –  Your job is stressful. Your family’s stressed. Your finances are stressful. You need some serious decompression. – MAGNESIUM

While you can’t pop a pill due to workload at an office or lighten your workload, you may still be able to find some stress relief in a bottle (and one that doesn’t contain any alcohol, at that). The results of a study found that, among a group of 264 patients, those given magnesium and plant extract supplementation reported significant improvements in their anxiety.

4. Increased brain function – Boost your brainpower and channel your inner genius. – RESVERATROL

If given the choice, who wouldn’t opt to be a few IQ points smarter, or retain their mental focus as they age? While we can’t promise that any supplement will help you figure out cold fusion, resveratrol seems like a pretty great choice when it comes to boosting your brainpower. A study by researchers reveals that resveratrol helped reduce memory loss and preserved cognitive function in Alzheimer’s patients. Resveratrol has also been linked to reduced belly fat and reduced overall weight, which links to improvements in the brain’s metabolic rate.

5.Softer Skin – Skin so soft babies will be begging for your secrets. – ALPHA LIPOIC ACID

Forget shelling out hundreds of bucks for skin products; the right supplement could be all you need to get that soft, smooth skin you’ve always wanted. Research suggests that ALA can attract and help your body filter out free radicals that can cause skin damage, and a study found ALA effective at increasing blood flow, potentially plumping up your skin and making it appear healthier and more youthful. Get the luminous complexion you’ve always wanted today by adding the Healthy Foods That Give You Glowing Skin to your menu!

6.Fewer Wrinkles – You want to stop fine lines and wrinkles before they start and make those existing indicators of the aging process disappear. – VITAMIN C

We can’t turn back the clock, but we can make sure that the years aren’t being etched into our skin as we age. Research suggests that vitamin C may be an effective means of boosting skin’s natural collagen production and increasing the linking of fibroblasts, improving skin’s firmness and texture, too. Fortunately, Nature Made’s vitamin C supplements contain more than enough of the stuff to keep you smooth —just one pill packs as much vitamin C as you’d get in 20 oranges.

7.Better Heart Health – A healthier heart so you can stay active well into your golden years – OMEGA 3S

Heart disease is the number one cause of death in the world, killing more people than Alzheimer’s disease, diabetes, respiratory infections, HIV/AIDS, and car accidents combined, according to WHO data. Fortunately, fighting back is easy: just add some omega-3s to your routine.

Research suggests that omega-3 fatty acids are an effective means of improving heart health and reducing your risk of heart disease. Even if you’re already dealing with heart disease, omega-3s may still provide some relief; omega-3s reduce the risk of hospitalization and death among people with heart disease by as much as 9 percent.

8.Healthier Teeth – Getting a smile so bright your friends will have to wear shades. –  FOLIC ACID

While we’d never suggest you replace regular dental check-ups with a supplement, a little folic acid in your routine may make those trips to the dentist a whole lot more pleasant. Research suggests that supplementation with folic acid can help aid healthy tissue growth in the mouth while reducing the risk of oral lesions, thrush, and gum disease.

For those who are trying to become pregnant, folic acid is particularly important; not only can it reduce the risk of spina bifida and neurological issues, it can also foster the development of healthy teeth and gums in utero.

  1. Lower Cholesterol – Getting your cholesterol in such good shape that your doctor high-fives you on the way out of your visit. – GARLIC

It may be less-than-ideal for your breath, but when it comes to your cholesterol, garlic can’t be beaten. Fortunately, you don’t have to risk scaring off others with your garlic breath to get those benefits; garlic pills will do the trick, too.

Research published suggests that garlic can help lower bad cholesterol, slashing your risk of heart disease and stroke along the way. And when you’re ready to get those cholesterol numbers down even further, add cholesterol-lowering Foods with Fiber to your menu.

10.Silky hair –  Hair so silky and shiny you could use it as a mirror. – VITAMIN E

Those lush locks you’ve always wanted can be yours before you know it —no pricey shampoos or salon treatments required. Popping a couple of vitamin E capsules can help promote the growth of healthy scalp tissue and reduce inflammation that can lead to flaking, dryness, and dull hair.

Even better, you can break open those capsules and rub the vitamin E directly on your hair for a deep conditioning treatment that can help ward off split ends.

11.Less Acne –  Skin that’s clear, calm, and bears no resemblance to the hormonal mess you were dealing with in high school. – VITAMIN B2

From hormones to sweat to environmental pollutants, there are countless factors that can keep even the most vigilant face-washers seeing spots pop up on their skin. The good news? Vitamin B2 might just be what you need to heal what ails you. A deficiency in B2 (also known as riboflavin) has been linked to breakouts, as well as redness and inflammation of the skin.

12.Improved Gut Health – A healthier gut, improved metabolism, and a stronger immune system, to boot – LACTOBACILLUS ACIDOPHILUS

Hosting 70 percent of your immune system, your gut is a major control center in your body, but not everyone knows how to keep their gut bacteria happy and fruitful. Fortunately, supplementing your usual food with some lactobacillus acidophilus can help you keep your immune system, belly, and metabolism healthy by promoting better gut health.

Lactobacillus is a beneficial bacterium that promotes the growth of healthy bacteria in the gut, making your body more effective at digesting your food, improving your immune health along the way as the good guys in your gut grow in number.

13.A Healthier Vegan Diet –  A complement to your vegan diet that ensures you’re getting all the nutrients you need.  – IRON

Yes, you can get all the nutrients you need from a vegan diet, including protein, despite all the family members, significant others, and strangers on the internet who insist that’s not the case. However, a vegan diet can leave some adherents low in iron, putting them at risk for energy-sapping iron-deficiency anemia and other health issues.

The good news? A vegan-friendly iron supplement, can help boost your iron levels, your energy, and keep you feeling healthy and strong.

14.Less Depression – Some relief for those blues that have been getting you down.  – VITAMIN D

That low mood may be an easier fix than you expected. Not only has vitamin D deficiency been linked to low, depressive moods, research that study subjects provided vitamin D supplements had significant improvements in their mood over just a five-day period as compared to a placebo group.

While vitamin D supplementation may help some if your depression is feeling too big for you to handle on your own, make sure you consult your doctor.

15.Better Sex – A sex life so hot you can barely drag yourself out of bed for work. – L-Arginine

The only thing that can spice your relationship up more than some lacy lingerie and a little mood music? L-arginine. A study reveals that L-arginine can help fight erectile dysfunction, and other research links it to reduced stress, helping you relax and get in the mood. And make sure you’re not killing your sex drive before you get things started by nixing the Foods That Kill Your Sex Drive from your routine.

16.Reduced Cravings –  The ability to walk past a bakery window and not give those croissants a second thought. – CITRUS POLYPHENOLS

A little spritz of citrus in your water can help you fight those cravings, and adding a citrus polyphenol supplement to your routine can help you say no to those salty and sugary snacks tempting you, too.

Studies suggest that the scent of citrus can help reduce food cravings, and even if you’ve already indulged, those polyphenols may be able to reduce the impact of your less-than-perfect food choices. Research reveals that citrus polyphenols can actually help reduce the damage caused by diet-induced obesity.

17.Fewer Headaches –  The ability to break free of those headaches, whether triggered by hours spent at your computer… or a bar – NIACIN

While it may be impossible to eliminate headache triggers entirely, you can head them off at the pass by adding some niacin to your routine. Niacin can help dilate blood vessels, reducing your headache symptoms along the way.

18.Better Eyesight – Clearer vision and a reduced risk of macular degeneration as you age – BEAT-CAROTENE

Keep those peepers clear and bright by adding a vitamin A supplement today. Beta-carotene is not only an effective means of lowering blood pressure, thus lowering your risk of cataracts, but the 2001 Age-Related Eye Disease Study also found beta-carotene effective at slowing the rate of age-related macular degeneration, so don’t bust out those bifocals just yet.

19.Improved Fertility – An easier time conceiving so you can start on the road to parenthood stat. – SELENIUM

Having kids can be stressful, but making them shouldn’t be. To improve your chances of conceiving, try adding some selenium to your supplement round-up. Researchers found that selenium supplementation increased sperm motility in more than 52.6 percent of study subjects with fertility issues.

20.Better Sleep – A better night’s rest so you feel refreshed, recharged, and ready to face the day – MELATONIN

Sleep is relaxing, it’s energizing, it’s great for your metabolism, but every year, the amount of sleep the average adult gets is waning. Before you go to your doctor for a prescription pill, head to your local pharmacy, and grab some melatonin instead.

Multiple studies confirm melatonin’s effectiveness at increasing sleep quality and duration, so if you’re finding yourself tossing and turning at night, it’s high time you pick up a bottle.

 

Click here for Top Supplements

An abundance of pre-packaged convenience foods, hours spent on devices such as computers and cell phones, more time sitting, and less time spent outside. Our modern, on-the-go lifestyle often includes fast food, less sleep, more stress, and abundant amounts of coffee. Most of us need a little help.

The 21st century has brought with it some unique health challenges. Stay healthy in the modern world with these supplement strategies, designed with millennials in mind.

1) Multivitamin
Even healthy diets contain nutrient gaps. Thankfully, you can count on a daily multivitamin to help fill in those gaps and provide your body with some valuable nutritional insurance. Gender and age-specific formulas make the right multivitamin choice for your specific needs even easier.

2) Fish Oil
If oily/fatty fish like salmon and anchovies are not a part of your regular diet at least twice a week, then it may be worthwhile to supplement with fish oil—a source of the heart-healthy EPA and DHA omega-3 fatty acids. EPA and DHA also help support flexible cell membranes.

3) Vitamin D
Vitamin D is an essential fat-soluble nutrient that supports bone, teeth, muscle, and immune health. However, due to the limited food sources rich in vitamin D, over 80% of people fail to meet their daily intake needs for vitamin D, making it a “nutrient of public health concern”.* A simple blood test can help you determine what your vitamin D level is and whether a supplement would be beneficial. At the next appointment with your health care professional, be sure to discuss your current vitamin D level and supplement needs.

4) Calcium
Your bones contain 99% of your body’s calcium, and meeting the recommended level of calcium intake daily is important for bone health––now and as you age. Milk, yogurt, green leafy vegetables, and cheese are great sources of calcium, and approximately three servings a day are needed for you to meet the Recommended Dietary Allowance (1,000 mg to 1,200 mg for adults). This can be challenging for many individuals; therefore, a calcium supplement can help fill in this key nutrient gap.

5) Probiotics
Probiotics are live bacteria that help support a healthy digestive system, which is important to overall health. They are often referred to as “good” or “beneficial” bacteria based on their beneficial activity in the body. They naturally exist in cultured or fermented foods such as yogurt and certain cheeses. Dietary supplements containing live probiotics are a way to help support regularity and healthy digestive balance.

6) Vitamin C

Sixty percent of adult men don’t get enough vitamin C in their diets, according to a Clinical Nutrition study. Vitamin C helps protect your cells from the tissue-damaging free radicals produced by exercise. It also helps heal wounds, and it’s key to the production of the collagen found in ligaments and tendons.

7) Vitamin D3

Vitamin D3 is the most bio-available form (most readily available for absorption in the body). The sun’s rays, when absorbed by the skin, convert to D3 in the body; however many countries do not get enough sun year-round. Studies have shown that high doses of vitamin D3 supplements – more than 800 IU/day – can have great benefits.

8) Coenzyme Q10

CoQ10 is well-known as an inflammation fighter. Inflammation is often the root cause of excess pounds, arthritis, headaches, and heart disease. Daily doses of 100 mcg of CoQ10 have been shown to improve many of these conditions – but be sure to choose a soft gel over the powder capsule.

9) Eye-Health Anti Oxidants

Consider this: the average American now stares at screens for a total of 10 hours per day. Computers and cellphones have brought us the world at our fingertips and allow us to communicate like never before.

However, our electronic devices also emit blue light, which causes free radical damage and, over time, may cause serious damage to the eyes. Protect your peepers with antioxidant supplements designed for eye health.

One of the best: Ocuguard Blutein Protection contains lutein, zeaxanthin, astaxanthin, and fucoxanthin, derived from kelp; these eye-specific antioxidants have been shown to fight free radicals, absorb blue-green light, and protect the eyes from damage.

10) Mushrooms

Nutrient-dense mushroom formulas are great to take daily for energy, immune health, and mental stamina. Two standouts for millennials: Lion’s mane, particularly amyloban, one of the mushroom’s active ingredients, has been shown to support memory, mental focus, concentration, and brain nerve cell health.

Cordyceps, a medicinal mushroom rich in health-boosting polysaccharides, has been used as an effective energy booster in traditional Chinese medicine for centuries. Japanese researchers at the University of Fukui reported that cordyceps contains anti-fatigue properties.

11) L-Theanine

Anxiety and depression are more prevalent in our modern-day society. The American Psychological Association reports that 12 percent of millennials have an anxiety disorder, and 19 percent have been diagnosed with depression. And between work, money, and job stability, Gen-Xers have their fair share of stress too.

L-theanine, an amino acid found in green and black tea, has a measurable calming effect on the brain, increasing the body’s production of GABA and dopamine, neurotransmitters that induce feelings of well-being.

Other stress-busting supplements to consider: Tulsi, also called holy basil, reduces stress and anxiety; magnesium is a natural muscle relaxant and can reduce stress and improve sleep, and passionflower has been shown to effectively treat nervousness and anxiety.

12) Potassium

Potassium can lower your risk of stroke and heart disease, and counteract the effects of too much sodium. It’s found in bananas, raisins, leafy greens, oranges, milk, and more.

Bottom line: Consider a supplement if you’re taking potassium-depleting diuretics for a heart condition, or if you’re African American, a group that’s at higher risk for hypertension and heart disease. Keep in mind that too much potassium can be harmful to older people and people with kidney disease.

13) Vitamin E

Vitamin E is an important antioxidant that plays a role in protecting cells from free radicals, strengthens your immune system, and can help slow macular degeneration. It’s found in foods like wheat germ and sunflower seeds.

Once upon a time, researchers thought this antioxidant could protect the heart, but newer research hasn’t found that it can prevent cancer or lower the risk of heart attack or stroke. And too much vitamin E through supplements can increase the risk of bleeding in the brain.

Forget the supplements and get E your vitamin E from food (oils like safflower, peanuts, eggs, fortified cereals, fruits, and green, leafy vegetables).

14) Take a pass on Plastic

Plastic is ubiquitous in the modern world. It encases nearly everything we consume, from water bottles to convenience foods. What’s alarming is that these plastics contain phthalates, chemicals that leach out into our water and food.

These phthalates mimic estrogens, which can cause hormone imbalances in the body. They can affect reproductive organs and hormones, especially in prepubescent males. Some have been linked to breast and other cancers, allergies, obesity, thyroid, and other hormonal disruptions.

Phthalates disrupt the endocrine system, which is responsible for hormone production and metabolism, among other important functions. Aside from avoiding bottled water and making sure not to microwave or store foods in plastic containers, help to flush phthalates out of the body by taking glutathione.

Glutathione is known to aid in the metabolism and detoxification of endocrine-disrupting compounds. Also be sure to assist your body in detoxifying these chemicals by eating a lot of organic cruciferous vegetables, and sweat out toxins with exercise and/or a session in a sauna.

15) Vegan Protein Powder – 1 Scoop per day – To round out your daily dose of supplements, a heaping scoop of Vega (or another vegan protein powder) to fill in any nutritional gaps in your diet. Any brand that packs 20 to 25 grams of plant-based protein is ideal, so you can enjoy this extra boost in a post-workout cookie, your morning smoothie, or these bliss bites.

Support your health by enjoying the benefits of essential nutrition from vitamins, minerals, and supplements. Consult with your health care professional to learn how these top supplements can support overall health.

 

Click here for Best Supplements for Women –

Is your day to day schedule getting tiresome? Feel tired on a day you have barely done anything? This could mean that your body is not getting its required amount of vitamins from your daily diet.

While a balanced diet is certainly the best way to nourish your body, popping those colorful pills can also help make you feel fresh and energized. Dietary supplements provide your body with the requisite nutrients and minerals in the form of vitamin pills and capsules.

Dietary supplements can never replace a normal diet. They must be taken with your regular diet to boost health, replenish lost nutrients in the system and boost the overall fitness of the body.

It takes at least fifteen days before the effects of a dietary supplement manifest themselves, so the course has to be followed strictly if you are to derive any benefit from a diet supplement. Listed below are the best vitamins and minerals supplements available in the market today that claim to boost immunity, improve body metabolism, and give you overall fitness.

It is advisable to consult a nutritionist or your general physician to pick the right supplement for you.

Supplement your diet – Women of every age, height, weight, and activity level have at least one thing in common: We need certain nutrients that our bodies don’t make but require to function properly.

Most experts agree the best source of essential nutrients is whole food: We get a wide variety of nutrients from eating fruits, vegetables, whole grains, and healthy fats, often in perfect proportions, We rarely over or under-do it.

That being said, it’s difficult to know with 100 percent certainty that we’re getting precisely enough nutrients to fend off symptoms of deficiency and related illnesses. Stage cue, supplements! Taking specific supplements is like an insurance for those instances when you accidentally consume your weight’s worth of sweets and call it dinner.

And if you have or are at risk for a vitamin and/or mineral deficiency, as may be the case for pregnant women or vegetarians, then your doctor may need to intervene by recommending a supplement.

Your choice to take a supplement depends on your diet and doctor’s recommendation. “When considering supplements, women need to think bones, babies, and bellies, Sufficient bone density is needed to prevent osteoporosis, an adequate store of folate is essential for fertility and fetal development, and a healthy waistline lowers the risk of cardiovascular disease and other chronic diseases.

Women must also load up on the nutrients that are essential to prevent chronic diseases in the future.”  We recommend the best supplements for women. Show the list to your doctor to determine which supplements are right for you.

Iron – What it does
Carries oxygen in the body; aids in the production of red blood cells; supports immune function, cognitive development, and temperature regulation; is essential for proper cell growth.

Why you need it
Slacking on your iron intake causes your body to reduce the production of red blood cells, causing anemia. This can lead to unrelenting fatigue and shortness of breath while doing activities that aren’t very strenuous, as well as difficulty maintaining body temperature and decreased immune function, which increases susceptibility to infection.

What’s more, blood loss during your period depletes your body’s iron stores, so it’s particularly important for women with heavy periods to eat iron-rich foods or take supplements.

Where to find it
Lean red meat, chicken, turkey, fish, cereals, beans, whole grains, and dark-green leafy vegetables.

CALCIUM – What it does
Makes and keeps bones and teeth strong; helps muscles and blood vessels contract and expand; secretes hormones, and sends messages through the nervous system.

Why you need it
Your body needs calcium to build and maintain strong bones. Thus, calcium consumption is important for aging adults, particularly postmenopausal women whose bone breakdown exceeds formation, resulting in bone loss and increased risk of osteoporosis over time.

“Women start losing bone density in their twenties,” says nutrition professor.  “Calcium is your single best defense, and you should start taking it now.”

Where to find it
Dairy products such as milk, cheese, and yogurt, and dark-green leafy vegetables such as broccoli and kale.

MAGNESIUM – What it does
Maintains normal muscle and nerve function; keeps heart rhythm steady; supports a healthy immune system; keeps bones strong; helps regulate blood sugar levels; promotes normal blood pressure; may play a role in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes; and is known to be involved in energy metabolism and protein synthesis.

Why you need it
Magnesium is needed for more than 300 biochemical reactions in the body, but there are other reasons you won’t want to run low on it, including deficiency symptoms such as chronic or excessive vomiting and diarrhea, and migraines.

“Blood vessels in your brain constrict, and receptors in the feel-good chemical serotonin malfunction. If you suffer from Crohn’s disease or another gastrointestinal disorder that makes it difficult for your body to absorb nutrients, you may be at risk for magnesium deficiency.

Where to find it
Green vegetables (like okra), some beans, nuts, seeds, and unrefined whole grains.

BIOTIN – What it does
Aids in the formation of fatty acids and blood sugar, which are used in the production of energy for the body; and helps metabolize amino acids and carbohydrates.

Why you need it
While a lack of biotin is rare, getting sufficient amounts staves off signs of deficiency including hair loss, brittle nails, and a scaly, red facial rash. Luckily, you can alleviate these symptoms by boosting your biotin intake, which also helps neurological symptoms, such as mild depression, in adults.

Where to find it
Cauliflower, liver, avocado, and raspberries.

OTHER B VITAMINS – What it does
Help the body to convert food into fuel for energy; contribute to healthy skin, hair, and eyes, and proper nervous system functioning; maintain metabolism, muscle tone, and a sharp mind.

Why you need it
Deficiency of certain B vitamins, often referred to as B complex vitamins, can cause a host of awful symptoms:

It can cause anemia, tiredness, loss of appetite, abdominal pain, depression, numbness and tingling in the arms and legs, muscle cramps, respiratory infections, hair loss, eczema, poor growth in children, and birth defects. You don’t want that.

Where to find it
Fish, poultry, meat, eggs, dairy products, leafy green vegetables, legumes, many bowls of cereal, and some bread.

VITAMIN C – What it does
Facilitates normal growth and development and repairs bodily tissues, bones, and teeth; helps the body make collagen, an important protein used to make skin, cartilage, tendons, ligaments, and blood vessels; and functions as an antioxidant to block some of the damage caused by free radicals.

Why you need it
Vitamin C’s healing and antioxidant powers make it essential. Signs of vitamin deficiency include dry and splitting hair; gingivitis (inflammation of the gums) and bleeding gums; rough, dry, scaly skin; decreased wound-healing rate; easy bruising; nosebleeds; and a decreased ability to fight infection.

A severe form of vitamin C deficiency is known as scurvy. Despite its rep as a cold fighter, C has never been proven to prevent or cure the sniffles, but the antioxidant is believed to boost your immune system.

It is also often used as an ingredient in skincare products since vitamin C can boost your body’s collagen production to help reduce wrinkles and can also firm up and moisturize your skin.

Where to find it
All fruits and vegetables, particularly citrus fruits, red pepper, and broccoli. The synthetic variety is known as ascorbic acid.

VITAMIN D – What it does
Promotes calcium absorption necessary for bone growth; modulation of cell growth; neuromuscular and immune function; and reduction of inflammation.

Why you need it
Without sufficient vitamin D, bones can become thin, brittle, or misshapen, leading to osteomalacia, or a softening of the bones, which can weaken muscles, too. Vitamin D deficiency has also been shown to play a role in the development of type 1 and type 2 diabetes.

In good news though, evidence suggests that vitamin D may provide some protection against colorectal and possibly other cancers.

Where to find it
The flesh of fatty fish, such as salmon and tuna, and fish liver oils, with small amounts in beef liver, cheese, and egg yolks; and vitamin-D-fortified milk and orange juice.

Note: While vitamin D occurs naturally in very few foods, most people actually meet at least some of their vitamin D needs through exposure to sunlight. 

GRAPE SEED EXTRACT – What it does
Treats health problems related to free radical damage, including heart disease, diabetes, and cancer.

Why you need it
Stay young from the inside out! Preliminary animal research has shown that it may protect brains in ways that fight against future age-related dementia, as well as decrease the development of skin cancer due to UVB radiation exposure.

In pill form, it also helps maintain collagen and elastin, two building blocks of smooth skin.

Where to find it
Capsules, tablets, and liquid form.

FLAX SEED – What it does
Used as a laxative; helps reduce total blood cholesterol.

Why you need it
Flaxseed is said to lower cholesterol levels, boost the immune system, and protect against cancers, including breast cancer. Note that flaxseed oil contains only omega-3 fatty acids and not the additional fiber or lignans available through the seed, but its health benefits are undeniable, so make sure you are getting enough.

Where to find it
Soft-gel capsules.

 

Click here for Herbal Supplements

Echinacea to prevent colds. Ginkgo to improve memory. Flaxseed to lower cholesterol. The list of herbal remedies goes on and on. Herbal supplements, sometimes called botanicals, are one type of dietary supplement available for purchase.

Herbal supplements aren’t new — plants have been used for medicinal purposes for thousands of years. But herbal supplements generally haven’t been subjected to the same scientific scrutiny and aren’t as strictly regulated as medications.

For example, although makers of herbal supplements must follow good manufacturing practices — to ensure that supplements are processed consistently and meet quality standards — they don’t have to get approval from the Food and Drug Administration (FDA) before putting their products on the market.

Yet all herbs — including herbal supplement products labeled as “natural” — can have medication-like effects. Anything strong enough to produce a positive effect, such as lowered cholesterol or improved mood, is also strong enough to carry risk.

So it’s important to investigate the potential benefits and side effects of herbal supplements before you buy them. And be sure to talk with your doctor, especially if you take medications, have chronic health problems, or are pregnant or breast-feeding.

Are herbal supplements safe?

Herbal supplements are regulated by the FDA, but not as drugs or as foods. They fall under a category called dietary supplements. The rules for dietary supplements are as follows:

  • Manufacturers don’t have to seek FDA approval before selling dietary supplements.
  • Companies can claim that products address a nutrient deficiency, support health or are linked to body functions — if they have supporting research and they include a disclaimer that the FDA hasn’t evaluated the claim.
  • Companies aren’t allowed to make a specific medical claim. An example of a specific medical claim might be, “This herb reduces the frequency of urination due to an enlarged prostate.”
  • Manufacturers must follow good manufacturing practices to ensure that supplements are processed consistently and meet quality standards. These regulations are intended to keep the wrong ingredients and contaminants out of supplements, as well as make sure that the right ingredients are included in appropriate amounts.
  • The FDA is responsible for monitoring dietary supplements that are on the market. If the FDA finds a product to be unsafe, it can take action against the manufacturer or distributor or both, and may issue a warning or require that the product be removed from the market.

These regulations provide assurance that:

  • Herbal supplements meet certain quality standards
  • The FDA can intervene to remove dangerous products from the market

However, the rules don’t guarantee that herbal supplements are safe for anyone to use.

These products can pose unexpected risks because many supplements contain active ingredients that have strong effects on the body. For example, taking a combination of herbal supplements or using supplements together with prescribed medications could lead to harmful, even life-threatening results.

It’s important to talk with your doctor before using herbal supplements.

How do you know what’s in herbal supplements?

The FDA requires that the labels of all herbal supplements include this information:

  • The name of the herbal supplement
  • The name and address of the manufacturer or distributor
  • A complete list of ingredients — either in the Supplement Facts panel or listed beneath it
  • Serving size, amount, and active ingredient

If you don’t understand something on a supplement’s label, ask your doctor or pharmacist for an explanation.

An easy way to compare ingredients in products is to use the Dietary Supplement Label Database, which is available on the National Institute of Health’s website. The database has information on the ingredients for thousands of dietary supplements sold in the United States. You can look up products by brand name, uses, active ingredient, or manufacturer.

How do you know if herbal supplements’ claims are true?

Manufacturers of herbal supplements are responsible for ensuring that the claims they make about their products aren’t false or misleading and that they’re backed up by adequate evidence. But they aren’t required to submit this evidence to the FDA.

So be a smart consumer. Don’t just rely on a product’s marketing. Look for objective, research-based information to evaluate a product’s claims.

To get reliable information about a particular supplement:

  • Ask your doctor or pharmacist. Even if they don’t know about a specific supplement, they may be able to point you to the latest medical guidance about its uses and risks.
  • Look for scientific research findings. Two good sources are the National Center for Complementary and Integrative Health and the Office of Dietary Supplements. Both have websites that provide information to help consumers make informed choices about dietary supplements.
  • Contact the manufacturer. If you have questions about a specific product, call the manufacturer or distributor. Ask to talk with someone who can answer questions, such as what data the company has to substantiate its products’ claims.

Who shouldn’t use herbal supplements?

If you have health issues, it’s essential that you talk with your doctor before trying herbal supplements. In fact, in some high-risk situations, your doctor will likely recommend that you avoid herbal supplements altogether.

It’s especially important that you talk to your doctor before using herbal supplements if:

  • You’re taking prescription or over-the-counter (OTC) medications. Some herbs can cause serious side effects when mixed with prescription and OTC medications, such as aspirin, blood thinners, or blood pressure medications. Talk to your doctor about possible interactions.
  • You’re pregnant or breast-feeding. Medications that may be safe for you as an adult may be harmful to your fetus or your breast-feeding infant. As a general rule, don’t take any medications — prescription, OTC, or herbal — when you’re pregnant or breast-feeding unless your doctor approves.
  • You’re having surgery. Many herbal supplements can affect the success of the surgery. Some may decrease the effectiveness of anesthetics or cause dangerous complications, such as bleeding or high blood pressure. Tell your doctor about any herbs you’re taking or considering taking as soon as you know you need surgery.
  • You’re younger than 18 or older than 65. Few herbal supplements have been tested on children or have established safe doses for children. And older adults may metabolize medications differently.

Safety tips for using herbal supplements

If you’ve done your homework and plan to try an herbal supplement, play it safe with these tips:

  • Follow supplement instructions. Don’t exceed recommended dosages or take the herb for longer than recommended.
  • Keep track of what you take. Take only one supplement at a time to determine if it’s effective. Make a note of what you take — and how much for how long — and how it affects you. Stop taking the supplement if it isn’t effective or doesn’t meet your goals for taking it.
  • Choose your brand wisely. Stick to brands that have been tested by independent sources and having FDA certification.
  • Check alerts and advisories. The FDA maintains lists of supplements that are under regulatory review or that have been reported to cause adverse effects. Check the FDA website periodically for updates.

 

Click here for Beware before buying ( Caveat Emptor )

We are proposing a conservative, evidence-based approach to evaluating supplements. It’s sound advice, but it’s often hard to balance sober scientific judgments against simple, forceful claims for health in a pill. In the final analysis, the decision is yours, so we’d like to offer a few additional cautions:

  • Beware of extravagant claims; if it sounds too good to be true, it is usually not true.
  • Beware of testimonials and endorsements, especially from celebrities. Even the most sincere, well-meaning success stories offered by friends and relatives without financial incentives can’t establish a product’s safety or efficacy.
  • Beware of the idea that if a little is good, more is better. Although vitamin A is essential for health, for example, doses that exceed the RDA (3,000 IU a day for men, 2,330 IU for women) increase the risk of fractures. And as noted above, a high intake of folic acid may increase the risk of certain tumors.
  • Beware of meaningless terms. The list includes all-natural, antioxidant-rich, clinically proven, anti-aging, and other vague but seductive claims that a product will promote heart health, prostate health, sexual prowess, energy, weight loss, fat loss, muscle power, and the like.
  • Beware of interactions between supplements and medications. Always tell your doctors and pharmacists about any supplements you take and ask specifically about potential interactions with your prescription and over-the-counter medications.
  • Beware of adulterated products. The FDA has withdrawn over 140 products that were laced with undisclosed pharmaceutical ingredients. Perhaps the most shameful example was PC-SPES, a supplement that was heavily promoted to treat prostate cancer. PC-SPES is long gone, but other advertised supplements are still at large. Products touted for sexual performance, weight loss, and athletic performance are the most likely to be contaminated with medications.
  • Beware of products that contain less — or more — than they claim. Since you won’t have the protection of FDA oversight, it’s hard for you to know what you’re actually getting. In general, products that are voluntarily submitted for approval by private organizations like the United States Pharmacopeia (USP) or NSF International are your best bet.

Supplements, not substitutes –

Until (or unless) better oversight is available, supplements are likely to remain the Wild West of American health. At present, only a few are likely to help, some may do more harm than good, and most will be little more than expensive disappointments. But false hopes can be toxic in their own right if they keep you from taking good care of yourself or getting the medical care you need. So even if you take supplements, be sure to eat well, exercise regularly, and work with your doctor to keep your cholesterol, blood pressure, and blood sugar under good control. And while you’re seeing your doctor for check-ups, screening tests, and treatments, be sure to tell him about all your supplements. Many men are reluctant to tell physicians that they use alternative or complementary therapies, but full disclosure is important for health, particularly since supplements can have adverse interactions with medications.

 

Image result for images of myths

Myths about Supplements 

Every day we’re bombarded by information about healthy eating and nutrition from friends, family, the media, and web sites. But when it comes to nutrition, misinformation is everywhere. It’s important to separate fact from fiction.

The following points set the record straight on common myths about vitamins and supplements.

Myth #1 – Dietary supplements aren’t regulated: Dietary supplements live in the middle ground between conventional foods and drugs. This special niche is subject to a set of strict and detailed regulations, the government agency is responsible for protecting the public’s health. Dietary supplement manufacturers are required, by law, to make sure their products are safe, meet specific quality standards, and are labeled accurately.

Myth #2 – Vitamins, Minerals, and Supplements are ‘Magic Bullets’ for good health: If only there were a few pills we could take to prevent all diseases and guarantee good health for a lifetime! While a lovely dream, the reality is that wellness requires a multi-prong approach over time. Vitamins, minerals, and supplements may provide important benefits for certain people, but, taken alone, don’t guarantee good health.

Myth #3- Everyone can get the nutrients they need from diet alone: Experts state the best way to get the nutrients we need is through food, but it’s not always possible to accomplish this – even with planning, patience, and knowledge about micronutrients. That’s why millions of people rely on vitamins and supplements to obtain the nutrients they might be missing from their meals.

Myth #4 – All Multivitamins are the same: There’s no legal definition for “multivitamins.” Manufacturers apply the term to any product supplying two or more vitamins (minerals, phytochemicals, and herbs too). Nearly 70 percent are “one-a-day” types; 16 percent, B-complex blends; and 14 percent, “antioxidant” mixes. Products in the same group (e.g., B-complex) varied wildly; many provided megadoses of some nutrients. Read labels to find a “multi” that doesn’t exceed 100 percent of the Daily Value (DV) for any nutrients. 

Myth #5 – What’s listed on the label is what’s really in the product: Supplement manufacturers must list each ingredient (and its quantity) in a product, but they don’t have to prove the accuracy of these lists. Limited in resources, the FDA doesn’t check that what’s inside a product jibes with what’s on its label, either. Often labels don’t match contents: 30 percent of “multivitamins” tested by an independent nutrition product testing service and consumer watchdog group, was “off” for at least one ingredient. Some delivered doses well below those listed on the label; one was tainted with potentially dangerous levels of lead.  Buy products with a certified seal-such as the USP seal or certification from an established brand. 

Myth #6 – Calcium is calcium: Vitamins and minerals occur in different forms-all of which may not function equally. A 2005 study showed that an orange juice fortified with calcium citrate malate was absorbed 48 percent better than one fortified with the same amount of calcium in a different form. Manufacturers don’t have to prove that the nutrients they add to foods are actually absorbed. A dietitian can help you pick products likely to be well absorbed.

Myth #7 – Structure / Function claims are backed by solid science: Structure/function claims (e.g., “Zinc helps maintain immunity”) describe what an ingredient is intended to do in the body. Often, the research behind the claim has no scientific consensus.  “Claim-featured” nutrients sometimes are included purely for marketing. Watch out for “buzz word” nutrients and claims that appear too good to be true.

Myth #8 – “Studies have shown.” This means that clinical research conclusively showed whatever statements follows: Most studies that “show” a vitamin/mineral supplement provides a health benefit are observational ones, which survey people about various behaviors (e.g., diet, exercise, supplement use), then use statistical analyses to id Surveys show that supplement users tend to practice other healthy habits, too-eating lots of vegetables, shunning cigarettes and exercising regularly so it’s hard to tease out a single protective factor. Identify links with disease. Supplement makers don’t have to say how scientifically-conclusive their studies are.

Myth #9 – The Food and Drug Administration approves all Dietary supplements: Supplements do not need to be proven safe by the Food and Drug Administration. In fact, the FDA’s role takes place after the supplement is on the market. Dietary supplement companies are required to report adverse events to the FDA, and then the FDA may take action. There are examples of supplements, which were taken off the market after serious adverse events were reported.

Myth #10 – Most people need to take supplements: Most adults can get all their needs through a well-balanced, healthy diet, full of fruits, vegetables, lean proteins, and whole grains. However, in cases of deficiency that cannot be solved through food alone, taking the specific vitamins and minerals in which you’re deficient can help fill the gaps. If you are deficient in a vitamin or mineral, you may need to add supplements. However, if you are in normal ranges, there is no need to spend money on supplements.

Myth #11 – More supplementation is always better: With supplements, the adage “too much of a good thing” applies. Toxicity can occur with water-soluble vitamins, fat-soluble vitamins, and minerals. How much you need of any given vitamin or mineral should be determined by your health care provider. Typically, patients don’t require taking any more than the recommended daily amount of that nutrient.

Myth #12 – Supplements never interact with drugs: There are some supplements, especially herbal supplements, that can interfere with medications, making your medications more or less effective, that taking some medications and supplements together could cause unwanted side effects. However comprehensive drug interaction information does not exist for all supplements.

Myth #13 – Supplements always contain what their labels say: A supplement can claim it contains 100 percent of your RDA needs, but in fact, it can contain as little as 10 percent when choosing supplements, you opt for ones that have undergone third-party testing. Finding supplements that are third-party tested is doable, but it can prove challenging.

Myth #14 – Supplements always do what they say they do: Supplements can improve health in those with deficiencies, but not every available supplement carries the benefits it claims. Currently, dietary supplements cannot lawfully claim to treat or prevent a disease, according to the FDA. However, some supplement companies skirt the line of what is allowed.

 

Health through Feng Shui

health through feng shui

Health Through Feng Sui

We have published posts and pages about many factors through which our health can be improved or maintained without any problems or diseases. Today we will see how health through Feng Shui helps us in maintaining good health, Wealth, and happiness in our house. A stress-free environment and happiness also help us to be healthy and efficient at work as well. Some points/suggestions are not directly related to health but help us indirectly in maintaining Health, Peace, and Harmony.

How to improve one’s health is fast becoming one of the most constantly posed questions in today’s modern society. Everyone is looking for an ‘edge’ on how they can not only provide a longer life for themselves but ensure that it is a life filled with comfort and vitality. In looking for this edge – many people have turned to Feng Shui – the ancient art and science of placement.

Feng Shui is a philosophy based on centuries of observation of nature and its interaction with man. It also takes into account the analysis of individual characteristics of a person, and accurate compass measurements, and much more. All this allows us to create the most comfortable conditions for each of us, to be charged with energy for accomplishments, and live in harmony with ourselves and nature.

Click here for Feng Shui Tools

If the relationship with your partner is not as fabulous as you want, or if you have anxiety for the health of your dear ones, for yourself, or if you are obsessed with your bank balance…. Fear not!! Incorporate Feng- Shui in your daily life and see the difference. You need not have to be born in a family with a golden spoon to be rich. Everybody is not born rich, but Feng-Shui can take you to new heights of business, enable you to live healthy and secure enough money for your family. Many of us want to incorporate Feng Shui at our homes, but don’t know how to begin with. So, welcome to the land of Feng Shui …And get acquainted with Feng Shui tools.

1. Dolphin and Fish – It’s lucky to place a showpiece or portrait of fish and dolphins in your house, office, and shop. You can keep this portrait in any direction in the room. It brings WEALTH, PEACE, LONG LIFE and PROSPERITY

2. Om Bells – Each mantra we chant starts with the holy word “OM” and OM signifies the world. This divine bell is made up of 5 elements of the world named EARTH, WATER, FIRE, AIR, EITHER. As, we ring the bell, the “OM” sound, removes the negative energy, and brings positivity to you.

3. Chinese Coins – Place a set of 3 CHINESE COINS in your wallet or purse to multiply your money. Keep them in your lockers and banks. Stick it to your computer screens, where you keep the financial accounts. Place it on the SOUTH WALL to fulfill your wish.

4. Bells – Tie THREE BELLS together of the same size on the main door of your house, office, or shop to bring in PROSPERITY.

5. Chi Lin – Chi lin is the most powerful image of luck in Chinese mythology. It draws WEALTH, HEALTH, and PROSPERITY. Place it on your workstations or on the front door. They take in all the negative energy.

6. Love Birds- Love birds are a true symbol of love. This portrait enhances love among couples, and it also brings in good fortune for unmarried girls. Keep it in the SOUTHWEST direction of your living bedroom or living room.

7. Fuk Luk Sau – Fuk, Luk, so are the gods of HEALTH, WEALTH, and PROSPERITY. Exhibiting them at any part of your room will invite good luck and keep you away from all the fatal diseases. Lay this portrait in the EAST corner of your room.

8. Three Legged Frog – A three-legged frog is extremely auspicious if placed DIAGONALLY OPPOSITE to your main door. It enhances your INCOME and WEALTH within no time. Make sure that the portrait faces inside the house.

9. Dragon – This powerful Chinese portrait is a symbol of POWER and LUCK. Place this celestial dragon, in the EAST of your living room and get lucky within no time.

10. Metal Turtle and plate – Place this metal turtle on the NORTH side of your living room and make sure you fill the plate with water all the time. You will witness growth in your career and projects

11. Wind Chimes – Hang wind chimes on your front doors, to bring in positive sound waves and GOOD LUCK

12. Swastik, Om Trishul – These powerful symbols are the epitome of victory and courage. It symbolizes SUCCESS and keeps you away from the bad evils and eyes. You can also keep a sticker of its idol in your purse, wallet, and diary.

13. Laughing Buddha – Laughing Buddha signifies a happy man. It invites WEALTH, FINANCIAL GAINS, and SUCCESS in the house. Placing the portrait in the right direction is very important as the energy, which enters your house is greeted by the laughing Buddha. Therefore, place it on the corner table, which is facing the front door.

14. Bamboo Plants – Place this carefree plant at any part of your house and enhance your fortune and income. This plant can also bring in GOOD LUCK for your loved one.

15. Dragon Ship – Position this beautiful dragon ship in the INWARD DIRECTION of your living room, as it brings wealth and prosperity to your home.

16. Crystal Pyramid – Rest this striking pyramid in any area of your drawing room to bring in GOODIES for your family. You can use any size of the pyramids for good fortune.

17. Globe – Keep this magical globe in the NORTHEAST side of your child’s room to call for knowledge and wisdom.

18. Elephants – Place this powerful symbol of power and good luck in the SOUTHEAST direction of your living room. The object attracts all the good energies with their trunks up in the air.

These Chinese Feng Shui items have a more profound effect if they are gifted to you by someone so if you wish to see your near and dear ones prosper, gift them these lucky charms and help them attain success, health, wealth, romance, and happiness in all spheres of life.

 

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Health through Feng Shui for a home that nourishes your body, mind, and spirit. –

These feng shui tips will help improve health, happiness, and vitality.

  1. Remove your shoes before entering your home – Make it a ritual to leave the stress of your job, traffic jams, and bad days outside. It’s a purposeful way to make your home a haven, only allowing peaceful energy to come inside. If you like, place a trunk or an appealing shoe rack just inside the door. The simple act of removing your shoes is symbolic of casting off the worries and troubles, as well as the dirt, of the outside world.
  2. Clean your space and clear clutter – Clutter disrupts your life. When it’s rampant, you feel stressed about everything. You can’t find your keys, important letters, the right belt, or a cherished memento. Disorder creates mayhem and hinders your ability to find peace. Make sure that your bedroom, closet, and bathroom are in order. If you can begin your day with calm, you have a better chance of feeling centered as you go out into the world. One of the best antidotes to stress is an organized living environment.
  3. Surround yourself with an abundance of light, fresh air, and greenery – Open the doors and windows and invite nature in. As night draws near, avoid bright light for at least an hour before bed. Instead allow your body’s natural cycle to slowly move towards night. Use soft light in the bathroom and place dimmers in rooms you spend a good deal of time. For more harmony, oxygen, and life-force, accessorize with plants. Choose ones that look happy as opposed to those with downward falling, droopy leaves.
  4. Get more sleep by creating a wonderful place to rest your head at night – It’s preferable to choose a bedroom that’s located away from the noisy street. From a feng shui perspective, the best position for your bed is in the back corner of the room, diagonally opposite from the door. This site provides grounding because of the solid wall behind the bed, the expanded view of the room and door, and protection from fast-moving energy entering the space. Also, if possible, refrain from watching television before bed as it drains your energy. The violence and negative news can be absorbed into your subconscious and may cause bad dreams.
  5. Choose colors that help you unwind- Incorporate blues, lavenders, greens, peaches, and other soothing earth tones into your home. Whether it’s wall color, bedding, artwork, fabrics, or decorative objects, soft, neutral colors provide a sense of calm. Ask yourself what color would make you feel happy and peaceful, then find a way to introduce it into our home. Try lighting a blue, lavender, or crème colored candle for relaxation. Let your intuition guide you.
  6. Soothing sounds of nature make for a calming environment – Play a nature CD or create an iPod playlist of natural sounds, such as gentle waves, mountain streams, chirping birds or a gentle breeze through the trees. When you listen to sounds of nature, your heart rate slows down, your breathing becomes more expansive and your nerves are calmed. Make sure it’s a recording that’s made from the actual sounds of nature, not electronically produced since the life-force energy emanating from natural surroundings will be healing for your body and mind.
  7. Use Feng Shui Fountains – Use real fountains in and out of the home, no matter how small, as a powerful feng shui cure. This will attract wealth energy and fresh Chi. You can also use symbols that represent fountains, such as images of flowing water like waterfalls, oceans, and rivers. The water images that have plenty of foam and open views are especially powerful in the feng shui wealth applications.
  8. Decorate with wealth crystals – Citrine crystal is long known for attracting wealth, so it’s often used in feng shui wealth applications. Citrine is also known to strengthen one’s self-esteem, so it can be a good choice for your personal jewelry. You can also use a popular wealth stone, like pyrite. One creative way to display crystals is to place them on a feng shui gem tree in your home office for a beautiful look full of meaning and clarity.
  9. Use the fish symbol – Decorate your home or office with a feng shui aquarium to attract wealth chi. This is a fun and lively way to add beauty and wealth to your personal areas and workspaces. You can also use feng shui symbols and images of specific fish to bring a sense of wealth to your environment. Consider using images of art in the bedroom, a fish clock in the kitchen, or a fish shower curtain in the bathroom, for instance.
  10. Create a strong front door – Creating a strong front door is important because your house needs it in order to be able to attract wealth chi. The front door is called the Mouth of Chi in feng shui, and its strength and auspicious energy are important to a good feng shui house. Protect your front door, if necessary, with feng shui symbols of protection, abundance, and good luck.

Feng shui has numerous tips to help improve your health and well-being. After all, the saying “health is wealth” most probably came from ancient feng shui masters!

The importance of vibrant health cannot be overestimated because without good health few things really matter. In feng shui, there is a direct relationship between your health and the quality of energy in your home and office.

 

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When your space is calm, your thoughts slow down and you can begin to hear the guidance from your soul. Your spirit is renewed when you create a home that invites you to sit still, stop doing, and just be. At these moments, your environment offers you a place to restore your physical and spiritual energy. When you design a healthy living environment, you will feel relaxed, rejuvenated, and inspired to move towards your dreams.

Importance of bedroom from a health point of view –

In Feng Shui, the bedroom not only plays a role in attracting and maintaining good relationships but also supports your health. There are many reasons for ill-health – long-term stress, incorrect diet, lack of exercise etc…. By reassessing those areas of your life in conjunction with implementing ideal Feng Shui principles then good health can be achieved within a reasonably short space of time.

One of the most important considerations when assessing health using Feng Shui guidelines is the position of your bedroom within the home and your bed within that room. So, if you are experiencing ill health then my suggestion is to try using another room or placing the bed in a different location within the bedroom.

Ten other factors that can assist you in your pursuit of good health are:-

  • Do not have any mirrors in the bedroom, especially if the mirror is reflecting any portion of the bed whilst you are sleeping. If this is the case remove the offending mirror altogether or cover it with a dense fabric or screen.
  • Remove the television – apart from the electrical concerns it has a reflective quality, which in turn has a similar effect, albeit minor, like that of a mirror.
  • Ensure that the external electrical box is not located on the same wall as the bed head.
  • Ensure that your bedroom is not opposite a T-junction. If moving to another room is out of the question, then a ‘special shield’ can be used to reduce the impact.
  • Ensure that your bedroom is not located in a direct line of any sharp corners, fences, or spikes.
  • It is preferable to not sleep on a waterbed as stability is required when sleeping.
  • Do not have your bedroom located at the point of a bow-shaped road.
  • A triangular-shaped bedroom creates arguments and it is said that the occupants of the bedroom are prone to heart attacks. In this instance, walls would have to be built so as to square off the room.
  • I have seen numerous boot-shaped bedrooms (see diagram 4) and these are particularly inauspicious if you are sleeping at the end of the boot.
  • If you are experiencing headaches or poor sleep and are sleeping with your head against a window as well as being in direct line with the door then try moving your bed so that your bedhead is resting against a solid wall. Having said this, there are times when it is more appropriate to have your bed head resting against a window and this can only be determined by specific individually based data, and when certain conditions are prevailing.

It is important to not have your bed resting under an overhanging beam. It would serve you best to simply move the bed in this instance.

 

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‘Internal Alchemy’ and cultivating your center for good health has been a principal part of the Taoists canons for centuries. This stillness and harmony are what give us quiet confidence, crystal-like clarity, and security that comes from a sense of constant connection to the beauty of life.

Tao is a strategy for living and refers to an energy that flows through everything. The Tao is based on a life lived in conformity with the natural way of things – in integrity with the natural path and flow of life. When living in this way, the Taoists believe that good health prevails, fulfillment, and success is attainable.

It recognizes that change is inevitable and seeks to maintain balance as the chi or life force brings about whatever changes are necessary. Like Taoism, Feng Shui recognizes how everything is inter-related, forever changing, and inter-connected.

So, embodying the Tao, embracing your stillness, staying calm, and constantly living within this space has increasing value in our full, sometimes manic lives. In this vortex of activity and the often intense demands on our time, it is easy to lose our balance or centeredness. When this occurs, we then seek these elements outside of ourselves through various disciplines whether they be Feng Shui, Tai Chi, or some form of Meditation.

The cultivation of stillness needs to be approached from a number of perspectives. If you choose to meditate, this option can be supported through the use of a Buddha Status for focus or Incense to quiet the mind.

Either way, the starting point is to ensure that whatever strategy is employed it is on a level that is suitable for each person. At the most basic level, a suitable environment is very important. With the chaos that exists in people’s lives, it is far too challenging to even begin addressing the aspect of harmony in other ways and so Feng Shui is a very effective approach and can be extraordinarily helpful.

Creating balance, so that success prevails through maintaining good mental and physical health within the home and workplace is a sought after aim in Feng Shui.

Whilst Feng Shui is only one part of the solution when properly applied, it provides the framework for change to be cultivated.

And so, Feng Shui can support the internal efforts required to bring about quality, profound, successful and sustainable change.

Firstly, ensure that you have a good Feng Shui bedroom.

Secondly, whilst you may have implemented remedies at home, it is worthwhile considering doing the same within your workplace. In order for things to run smoothly place a Five Element Pagoda in the East sector of the workplace and a Wu Lu in the South for the duration of the year.

Reflect on stillness and harmony, not as something you manage to fit into your schedule from time to time but as a way of life, as the foundation from which your life can blossom.

 

Myths surrounding Feng Shui

Myth #1 – The main thing is to believe: Of course, the placebo effect has not been canceled yet, and if you wholeheartedly believe that a certain element of the decor will help you achieve what you want, then it is possible that it will “work.” But it will happen because of your aspirations because Feng Shui is NOT a religion.

Myth #2 – Feng Shui is everything: Feng Shui is used exclusively for decoration of premises, for car design, key fobs, nails, and other things, it has nothing to do with it. Therefore, if you are assured that a Chinese knot of red thread on a bunch of keys will bring you luck in business or love, you should not believe it. But, as a decor addition, such an accessory is quite useful.

Myth #3 – To get rich, you need to buy a money plant: Despite its eloquent name, the plant will not make its owner a millionaire. Of course, the presence of such a tree in your home will attract lively, favorable energy, and improve the microclimate in the house, but waiting for a miracle from sitting on the couch is useless.

Myth #4 – The magical effects of fountains and Happy Bamboo: As experts say, these attributes, indeed, help to correct the energy of space, but only if they are arranged by a person who is able to take into account the layout of the room, the peculiarities of the location of the house and even the landscape.

Myth #5 – The octagonal mirror reflects the negative: This attribute (mirror Bagua), the ancient Chinese hanged not inside the house, but outside – only then, they believed, the mirror will “work”, protecting the habitation from evil spirits and negatives in general. If you hang it in a room, it will have, rather, decorative value.

Myth #6 – Objects can enhance luck:  Objects, however aesthetically pleasing, can’t do much to the overall feng shui of a property. They’re purely for decorative purposes.

Myth #7 – The under-water taboo: Water in feng shui can help gather auspicious Qi. If a certain area in a property is known to have beneficial Qi, water would be well suited for that area of the house. There’s no iron-clad policy on whether the water should be above you.

Myth #8 – Strength in numbers:  Numbers don’t have any feng shui effects. The concept of unlucky or lucky numbers is rooted in pure superstition.

Myth #9 – The elusive love sector:  Feng shui cannot create love; it can only create opportunities. There are, however, types of Qi that can help you become a more pleasant, likable, and attractive person to others.

Myth #10 – The mirror abundance: A reflection in the mirror means nothing because when the food is finished in the real world, it also disappears in the mirrored world. Mirrors can’t do more than just reflect what is present.

Myth #11 – Combating in office:  Mirrors and object placement are not considered primary feng shui prescriptions. If there are actual negative feng shui features like sharp angles pointing directly into your window, simply keep the blinds of the window closed.

Myth #12 – Auspicious Colors:  Painting your rooms a particular color has no effect on feng shui. What matters more is where your stove is located in the kitchen or the particular shape of your rooms.

Myth #13 – Re-angling your door: This must be avoided completely. Placing your door at awkward angles increases the risk of bad luck or negativity. The best way to avoid negative Qi from storming into your home is to slow it down by blocking it from sight at the door. For instance, you can cover the front with thick foliage if it’s outdoors, or block it with a screen if it’s indoors.

Myth #14 – Feng Shui is not applicable in the modern world: The truth is that the dynamics of nature and the relationship between man and earth have changed much less than culture has changed. In practice, Feng Shui is as effective in the middle of a cosmopolitan 21st-century city as in a remote and mountainous part of China. Of course, some details of the practice change but the fundamental principles do not.

Myth #15 – Feng Shui can be learned within a few days: To reach even a basic level of proficiency takes several years of serious study of materials from an authentic source. To reach a high level of skill takes many years of dedicated study and practice.

Myth #16 – Feng Shui is about positioning symbolic cures and charms around your home: Feng Shui remedies consist of external features like alterations to fences, even a degree or two of difference in the angle of a front door can change the energy of the building. some rooms have energy suited to studying, some to sleeping and some rooms should be avoided! Use of colors and natural materials to balance energies.

 

 

Exercise for Health

Exercise for health

Exercise for Health

People are less active nowadays, partly because technology has made our lives easier. We drive cars or take public transport. Machines wash our clothes. We entertain ourselves in front of a TV, mobile or computer screen.

Fewer people are doing manual work, and most of us have jobs that involve little physical effort. Work, household chores, shopping, and other necessary activities are far less demanding than for previous generations especially after going digital for all needs.

We move around less and burn off less energy than people used to. Research suggests that many adults spend more than 10 hours a day sitting down, at work, on transport, or in their leisure time. People aged over 65 spend 12 hours or more each day sitting or lying down, making them the most sedentary age group.

exercise for health

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Inactivity is described by the Department of Health as a “silent killer”. Evidence is emerging that sedentary behavior, such as sitting or lying down for long periods, is bad for your health.

Not only should you try to raise your activity levels, but you should also reduce the amount of time you and your family spend sitting down.

Common examples of sedentary behavior include watching TV, mobile using a computer, using the vehicle for short journeys, and sitting down to read, talk or listen to music. This type of behavior is thought to increase your risk of developing many chronic diseases, such as heart disease, stroke, and type 2 diabetes, as well as weight gain and obesity.

Previous generations were active more naturally through work and manual labor, but today we have to find ways of integrating activity into our daily lives. Whether it’s limiting the time babies spend strapped in their buggies or encouraging adults to stand up and move frequently, people of all ages need to reduce their sedentary behavior.

This means that each of us needs to think about increasing the types of activities that suit our lifestyle and can easily be included in our daily routine.

Crucially, you can hit your weekly activity target but still be at risk of ill health if you spend the rest of the time sitting or lying down. Find out how to build physical activity and exercise into your day, whatever your age or situation.

Exercise is the miracle cure we’ve always had, but for too long we’ve neglected to take our recommended dose. Our health is now suffering as a consequence. Whatever your age, there’s strong scientific evidence that being physically active can help you lead a healthier and happier life.

People who exercise regularly have a lower risk of developing many long-term (chronic) conditions, such as heart disease, type 2 diabetes, stroke, and some cancers. Research shows that physical activity can also boost self-esteem, mood, sleep quality, and energy, as well as reducing your risk of stress, depression, dementia, and Alzheimer’s disease.

To stay healthy, adults should try to be active every day and aim to achieve at least 30 minutes of physical activity on a daily basis through a variety of activities. For most people, the easiest way to get moving is to make activity part of everyday life, like walking or cycling instead of using the car to get around. However, the more you do, the better, and taking part in activities such as sports and exercise will make you even healthier.

For any type of activity to benefit your health, you need to be moving quickly enough to raise your heart rate, breathe faster, and feel warmer. This level of effort is called moderate-intensity activity. If you’re working at a moderate intensity you should still be able to talk but you won’t be able to sing the words to a song.

An activity where you have to work even harder is called vigorous-intensity activity.

There is substantial evidence that vigorous activity can bring health benefits over and above that of moderate activity. You can tell when it’s a vigorous activity because you’re breathing hard and fast, and your heart rate has gone up quite a bit. If you’re working at this level, you won’t be able to say more than a few words without pausing for a breath.

“If exercise were a pill, it would be one of the most cost-effective drugs ever invented.

 

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How to keep baby/toddler active –

Simple ways to get baby moving

  • Lay your baby down on their back so they can kick their legs.
  • Pulling, pushing, grasping, and playing with other people are great ways to practice different kinds of movements.
  • Once your baby has started crawling, let them crawl around the floor, but make sure it’s safe first
  • Playing outdoors helps your baby learn about their surroundings.
  • You can take your baby swimming from a very young age – there’s no need to wait until they’ve been vaccinated.

Why tummy time is important

Tummy time helps to build the muscles your baby needs for sitting and crawling. You can start doing tummy time from birth by lying your baby on your chest – but only do this when you’re wide awake and unlikely to fall asleep.

Little and often is best, to begin with. Gradually increase the amount of time you do this day by day. Then, when your baby is ready, try doing tummy time on the floor. If your baby has difficulty lifting their head, you can roll up a towel and put it under their armpits. Put some toys nearby for them to reach out to.

Only do tummy time when your baby is awake and alert, and you’re there to keep an eye on them.

Baby bouncers, walkers, and seats

It’s important that your baby doesn’t spend too much time in:

Baby walkers or bouncers– these encourage babies to stand on their tiptoes and can delay walking if your baby uses them a lot

Baby carriers and seats– long periods in reclining carriers or seats, or seats that prop your baby in a sitting position, can delay your baby’s ability to sit up on their own

If you do use a baby walker, bouncer, or seat, it’s best to use them for no more than 20 minutes at a time.

Physical activity for toddlers

Once your child is walking, they should be physically active for at least 180 minutes (three hours) a day, spread throughout the day.

  • Let your toddler walk with you rather than always using the buggy.
  • Toddlers and young children love going to the park, where they can climb and swing or just run around.
  • Toys your child can pick up and move around will help improve their co-ordination and develop the muscles in their arms and hands.
  • Involve your toddler in household tasks like unpacking shopping, tidying, or sorting washing.
  • Teach your child songs with actions and encourage them to dance to music.

Watching TV or using a tablet for long periods – or being strapped into a buggy, car seat or high chair – isn’t good for young children.

If you need to make a long car journey, consider taking a break and getting your child out of their seat for a bit.

Enjoy being active together

It’s good to join in with your child’s active play when you can. Have fun showing them how to do new things like running and hopping. Being active together shows your child that the activity is enjoyable.

You’re a role model for your child so stay active yourself and try to meet the physical activity guidelines for adults.

Activity for young children with a disability

All babies and young children need to be active, including children with a long-term condition or disability, unless their health professionals give you different advice.

Just like other children, they will enjoy being active and it will help their development. You may need to adapt some activities to suit your child.

The scope has ideas for games all children can play, and the Contact a Family advice service offers information on caring for a disabled child.

Coping with a very active toddler

It can be exhausting keeping up with a toddler who is always on the go. It may help if you:

  • keep to a daily routine– routine can help if your child is restless or difficult; it can also help you stay calm and cope with the strain
  • dedicate time to your child– make sure there are times each day when you give them your full attention
  • avoid difficult situations– for example, keep shopping trips short
  • try to go out every day– go to a park, playground or other safe, open space where your child can run around and use up energy
  • set small goals– help your child to sit still and concentrate for a very short time, perhaps on a book or new toy, then gradually build it up

Does my child have Attention Deficit and Hyperactivity Disorder (ADHD)?

At times you may wonder if your non-stop toddler has ADHD. It’s more likely that your child is just a healthy, energetic toddler.

If you’re worried about how active your child is, talk to your health visitor or GP.

Guidelines for 5- to 18-year-olds 

Physical activity guidelines for children and young people (ages between 5 to 18 ).

To stay healthy or to improve health, young people need to do 3 types of physical activity each week:

  • aerobic exercise
  • exercises to strengthen their bones
  • exercises to strengthen their muscles

To maintain a basic level of health, children and young people aged 5 to 18 need to do:

  • at least 60 minutes of physical activity every day – this should range from moderate activity, such as cycling and playground activities, to vigorous activity, such as running and tennis, Squash and basketball
  • on 3 days a week, these activities should involve exercises for strong muscles and bones, such as swinging on playground equipment, hopping and skipping, and sports such as gymnastics or tennis

Children and young people should also reduce the time they spend sitting for extended periods of time, including watching TV, with mobile, playing computer games and traveling by car when they could walk or cycle.

Being active for at least 60 minutes a day is linked to better general health, stronger bones and muscles, and higher levels of self-esteem.

What counts as a moderate activity?

Examples of activities that require moderate effort for most young people include:

  • walking to school/college
  • playing in the playground
  • riding a scooter
  • skateboarding
  • rollerblading
  • walking the dog
  • cycling on level ground or ground with few hills

Moderate activity raises your heart rate and makes you sweat. One way to tell if your activity is moderate is if you can still talk but cannot sing the words to a song.

What counts as vigorous activity?

There is good evidence vigorous activity can bring health benefits over and above that of moderate activity. A rule of thumb is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

There’s currently no recommendation on how long a session of vigorous activity should be for this age group.

Examples of activities that require vigorous effort for most young people include:

  • playing chase
  • energetic dancing
  • swimming
  • running
  • gymnastics
  • football
  • rugby
  • martial arts, such as karate
  • cycling fast or on hilly terrain

Vigorous activity makes you breathe hard and fast. If your activity is vigorous, you won’t be able to say more than a few words without pausing for a breath.

What activities strengthen muscles?

Muscle strength is necessary for daily activities, and to build and maintain strong bones, regulate blood sugar and blood pressure, and help maintain a healthy weight.

For young people, muscle-strengthening activities are those that require them to lift their own bodyweight or work against a resistance, such as lifting a weight.

Examples of muscle-strengthening activities suitable for children include:

  • games such as tug of war
  • swinging on playground equipment bars
  • gymnastics
  • rope or tree climbing
  • sit-ups, press-ups, and other similar exercises
  • gymnastics
  • football
  • rugby
  • tennis

Examples of muscle-strengthening activities suitable for young people include:

  • sit-ups, press-ups, and other similar exercises
  • gymnastics
  • resistance exercises with exercise bands, weight machines or handheld weights
  • rock climbing
  • football
  • basketball
  • tennis

Children and young people should take part in activities appropriate for their age and stage of development.

What activities strengthen bones?

Examples of bone-strengthening activities for children include:

  • activities that require children to lift their body weight or work against a resistance
  • jumping and climbing activities, combined with the use of playground equipment and toys
  • games such as hopscotch
  • skipping with a rope
  • walking
  • running
  • gymnastics
  • dance
  • football
  • basketball
  • martial arts

Examples of bone-strengthening activities for young people include:

  • dance
  • aerobics
  • weight training
  • running
  • gymnastics
  • football
  • rugby
  • netball
  • hockey
  • badminton
  • tennis
  • skipping with a rope
  • martial arts

Children and young people should take part in activities appropriate for their age and stage of development.

Physical activities and guidelines for Adults ( age from 19 to 64 ) –

To stay healthy, adults aged 19 to 64 should try to be active daily and should do:

  • at least 30 minutes of moderate aerobic activity such as cycling or brisk walking every day and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or:

  • 20 minutes of vigorous aerobic activity such as running or a game of singles tennis every day and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or:

  • a mix of moderate and vigorous aerobic activity every week – for example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity and
  • strength exercises on 2 or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

A good rule is that 1 minute of vigorous activity provides the same health benefits as 2 minutes of moderate activity.

One way to do your recommended 150 minutes of weekly physical activity is to do 30 minutes on 5 days every week.

All adults should also break up long periods of sitting with light activity.

What counts as a moderate aerobic activity?

Examples of activities that require moderate effort for most people include:

  • brisk walking
  • water aerobics
  • riding a bike on level ground or with few hills
  • doubles tennis
  • pushing a lawnmower
  • hiking
  • skateboarding
  • rollerblading
  • volleyball
  • basketball

Moderate activity will raise your heart rate, and make you breathe faster and feel warmer.

One way to tell if you’re working at a moderate level is if you can still talk, but you can’t sing the words to a song.

What counts as vigorous activity?

There’s good evidence that vigorous activity can bring health benefits over and above that of moderate activity.

Examples of activities that require vigorous effort for most people include:

  • jogging or running
  • swimming fast
  • riding a bike fast or on hills
  • singles tennis
  • football
  • rugby
  • skipping rope
  • hockey
  • aerobics
  • gymnastics
  • martial arts

Vigorous activity makes you breathe hard and fast. If you’re working at this level, you won’t be able to say more than a few words without pausing for breath.

In general, 20 minutes of vigorous activity can give similar health benefits to 30 minutes of moderate activity.

What activities strengthen muscles?

Muscle strength is necessary for:

  • all daily movement
  • to build and maintain strong bones
  • to regulate blood sugar and blood pressure
  • to help maintain a healthy weight

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like a bicep curl or a sit-up. A set is a group of repetitions.

For each strength exercise, try to do:

  • at least 1 set
  • 8 to 12 repetitions in each set

To get health benefits from strength exercises, you should do them to the point where you struggle to complete another repetition.

There are many ways you can strengthen your muscles, whether it’s at home or in the gym.

Examples of muscle-strengthening activities for most people include:

  • lifting weights
  • working with resistance bands
  • doing exercises that use your own body weight, such as push-ups and sit-ups
  • heavy gardening, such as digging and shoveling
  • yoga

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity – whatever’s best for you.

Muscle-strengthening exercises are not an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.

Some vigorous activities count as both aerobic activity and muscle-strengthening activity.

Examples include:

  • circuit training
  • aerobics
  • running
  • football
  • rugby
  • netball
  • hockey

Guidelines for older adults ( above 65 years ) –

Adults aged 65 or older who are generally fit and have no health conditions that limit their mobility should try to be active daily and should do:

  • at least 30 minutes of moderate aerobic activity such as cycling or walking every day, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or

  • 20 minutes of vigorous aerobic activity such as running or a game of singles tennis every day, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

Or

  • a mix of moderate and vigorous aerobic activity every week. For example, two 30-minute runs plus 30 minutes of brisk walking equates to 150 minutes of moderate aerobic activity, and
  • strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders, and arms)

A rule of thumb is that one minute of vigorous activity provides the same health benefits as two minutes of moderate activity.

You should also try to break up long periods of sitting with light activity, as sedentary behavior is now considered an independent risk factor for ill-health, no matter how much exercise you do.

Older adults at risk of falls, such as people with weak legs, poor balance, and some medical conditions, should do exercises to improve balance and co-ordination on at least two days a week. Examples include yoga, tai chi, and dancing.

What counts as a moderate aerobic activity?

Examples of activities that require moderate effort for most people include:

  • walking
  • water aerobics
  • ballroom and line dancing
  • riding a bike on level ground or with few hills
  • playing doubles tennis
  • pushing a lawnmower
  • canoeing
  • volleyball

Moderate activity will raise your heart rate and make you breathe faster and feel warmer. One way to tell if you’re exercising at a moderate level is if you can still talk but can’t sing the words to a song.

Daily chores such as shopping, cooking or housework don’t count towards your 150 minutes, because the effort isn’t enough to raise your heart rate, but they are important nonetheless, as they break up periods of sitting.

What counts as vigorous aerobic activity?

There is good evidence that vigorous activity can bring health benefits over and above that of moderate activity.

Examples of activities that require vigorous effort for most people include:

  • jogging or running
  • aerobics
  • swimming fast
  • riding a bike fast or on hills
  • singles tennis
  • football
  • hiking uphill
  • energetic dancing
  • martial arts

Vigorous activity makes you breathe hard and fast. If you’re working at this level, you won’t be able to say more than a few words without pausing for breath.

In general, 30 minutes of vigorous activity can give similar health benefits to 150 minutes of moderate activity.

What activities strengthen muscles?

Muscle strength is necessary for:

  • all daily movement
  • building and maintaining strong bones
  • regulating blood sugar and blood pressure
  • maintaining a healthy weight

Muscle-strengthening exercises are counted in repetitions and sets. A repetition is one complete movement of an activity, such as a bicep curl or a sit-up. A set is a group of repetitions.

For each strength exercise, try to do:

  • at least one set
  • 8 to 12 repetitions in each set

To gain health benefits from strength exercises, you should do them to the point where you find it hard to complete another repetition.

There are many ways you can strengthen your muscles, whether at home or in the gym. Examples of muscle-strengthening activities include:

  • carrying or moving heavy loads, such as groceries
  • activities that involve stepping and jumping, such as dancing
  • heavy gardening, such as digging or shoveling
  • exercises that use your body weight for resistance, such as push-ups or sit-ups
  • yoga
  • lifting weights

You can do activities that strengthen your muscles on the same day or on different days as your aerobic activity – whatever’s best for you.

Muscle-strengthening exercises are not an aerobic activity, so you’ll need to do them in addition to your 150 minutes of aerobic activity.

Some vigorous activities count as both aerobic activity and muscle-strengthening activity.

Examples include:

  • circuit training
  • aerobics
  • running
  • football
  • rugby
  • netball
  • hockey

How can I make exercise a part of my regular routine?

  • Make everyday activities more active. Even small changes can help. You can take the stairs instead of the elevator. Walk down the hall to a coworker’s office instead of sending an email. Wash the car yourself. Park further away from your destination.
  • Be active with friends and family. Having a workout partner may make you more likely to enjoy exercise. You can also plan social activities that involve exercise. You might also consider joining an exercise group or class, such as a dance class, hiking club, or volleyball team.
  • Keep track of your progress. Keeping a log of your activity or using a fitness tracker may help you set goals and stay motivated.
  • Make exercise more fun. Try listening to music or watching TV while you exercise. Also, mix things up a little bit – if you stick with just one type of exercise, you might get bored. Try doing a combination of activities.
  • Find activities that you can do even when the weather is bad. You can walk in a mall, climb stairs, or work out in a gym even if the weather stops you from exercising outside.

Click here for Exercise Q & A

1. I’m not particularly active, and I haven’t exercised in years. Is it safe for me to start now?

Answer: If you haven’t been active for a long time, it’s important to start out at a low level of effort and work your way up slowly. Beginning slowly will help you become more fit without straining your body. For example, you may want to start with walking, biking, or swimming at a comfortable pace and then gradually do more, or start strengthening exercises with 1- or 2-pound weights and gradually add heavier weights. You may want to talk with your doctor if you decide to start a vigorous exercise program or significantly increase your physical activity.

2. I have a medical condition (such as arthritis, high blood pressure, diabetes, heart disease). Is it safe for me to exercise?

Answer: Exercise is safe for almost everyone. In fact, studies show that people with arthritis, high blood pressure, diabetes, or heart disease benefit from regular exercise and physical activity. In some cases, exercise actually can improve some of these conditions. You may want to talk with your doctor about how your health condition might affect your ability to be active.

3. Isn’t it better for older adults to “take it easy” and save their strength?

Answer: Regular physical activity is very important to the health and abilities of older people. In fact, studies show that “taking it easy” is risky. For the most part, when older people lose their ability to do things on their own, it doesn’t happen just because they’ve aged. It’s usually because they’re not active. Inactive people are nearly twice as likely to develop heart disease as those who are more active. Lack of physical activity also can lead to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses.

4. How much physical activity do I need?

Answer: The goal is to achieve at least 30 minutes of moderate-intensity endurance activity daily. Being active at least 3 days a week is best, but doing anything is better than doing nothing at all. If you cannot do 150 minutes a week because of a health condition, do as much as your condition allows. Try to do all four types of exercises — endurance, balance, flexibility, and strength. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but don’t do strength exercises of the same muscle group 2 days in a row.

5. How hard should I exercise?

Answer: We can’t tell you exactly how many pounds to lift or how steep a hill you should climb to reach a moderate or vigorous level of exercise because what’s easy for one person might be difficult for another. You should match your activity to your own needs and abilities. Start from where you are and build up from there. Listen to your body. During moderate activity, for instance, you can sense that you are pushing yourself but that you aren’t near your limit. As you become more fit, gradually make your activities more difficult. Generally, the more vigorous the activity and the more time you spend doing it, the more health benefits you will receive.

6. How long do I need to be active before I see results?

Answer: Once you start being physically active, you’ll begin to see results in just a few weeks. You may feel stronger and more energetic than before. You may notice that you can do things more easily, faster, or for longer than before. As you become more fit, you may need to make your activities more challenging to see additional results.

7. Do I get enough physical activity in my regular day-to-day activities?

Answer: One way to find out is to check your Activity Log. Did you list physical activities that get your body moving, such as yard work, walking the dog, raking leaves, or climbing stairs? How about weight training or an aerobics class? There are many ways to be active every day. The key is to do all four of the major types of exercises regularly and increase your level of effort over time.

8. I’m healthy now. Why do I need to be active?

Answer: Research shows that exercise and physical activity can maintain and even improve your health. For example, exercise and physical activity can help you manage and even prevent diseases such as heart disease, diabetes, and osteoporosis.

9. I find it hard to make myself be active. What can I do?

Answer: You’re more likely to keep going if you choose activities you enjoy if you can fit them into your schedule, if you believe you’ll benefit from them, and if you feel you can do them safely and correctly. Making a contract with a friend or family member also may help you keep your commitment. Setting small, realistic goals, checking your progress, and rewarding yourself when you reach your goal also can help. If you can stick with an exercise routine or physical activity for at least 6 months, it’s a good sign that you’re on your way to making physical activity a regular habit.

10. How do I find time to be active?

Answer: There are a number of ways to fit exercise and physical activity into your schedule. For example, exercise first thing in the morning before your day gets too busy, or combine physical activity with a task that’s already part of your day, such as walking the dog or doing household chores. If you don’t have 30 minutes in your daily routine to be active, look for three 10-minute periods.

11. What kind of equipment do I need? I can’t afford exercise equipment.

Answer: For many activities, you don’t need any equipment or special clothing. All you need for brisk walking, for example, is a pair of comfortable, non-skid shoes. For strength training, you can make your own weights from unbreakable household items. Many communities offer free or low-cost programs for seniors. Check with your local parks and recreation department or senior center about the facilities and programs in your area. In addition, some local fitness centers may offer senior discounts.

12. What if I have an injury or health problem that keeps me from exercising for a while? How do I know if it’s safe for me to start again?

Answer: If you miss a few days or weeks of exercise because of an injury or illness, don’t be discouraged. Once you recover, you can start again and be successful. Talk with your health care provider about when you can resume your regular routine. When you start again, begin at about half the effort you were putting in when you stopped, then gradually build back up. With a little time, you’ll be back at the same, or a better, fitness level.

13. I get tired easily. What is the best physical activity for me?

Answer: Once you become active, you’re likely to have more energy than before. As you do more, you also may notice that you can do things more easily, faster, and for longer than before. Regular, moderate physical activity can help reduce fatigue and even help you manage stress.

14. I’ve been exercising for some time now. Why am I not seeing any more real improvements?

Answer: As your body gets used to a level of exercise, you’ll need to vary your exercise or do more in order to see additional progress. If you are able, do your activities longer, farther, or harder. Do the activities more often, or add new physical activities to your routine.

15. I’m 81 years old. Should I be exercising, and will it make a difference at my age?

Answer: Yes, staying active is important throughout life. Regular exercise and physical activity help you stay strong and fit enough to keep doing the things you enjoy. No matter what your age, you can find activities that meet your fitness level and needs.

16. What kinds of shoes are best for walking or other types of physical activity?

Answer: Look for sensible shoes that support your feet. Make sure they have flat, non-skid soles and are comfortable. Avoid shoes with thick, heavy soles. If tying laces is difficult, look for shoes with Velcro® fasteners. When you buy shoes, try on several pairs so that you’re sure to get a pair that fits well.

17. Do I need to do other exercises in addition to my usual walking routine?

Answer: Most people tend to focus on one type of exercise or activity and think they’re doing enough. Try to do all four types — endurance, strength, flexibility, and balance — because each one has different benefits. Doing one kind also can improve your ability to do the others. In addition, variety helps reduce boredom and the risk of injury.

18. Is it better to join an exercise class or group, or exercise on my own?

Answer: There are many ways to be active. The key is to find activities you truly enjoy. If you prefer individual activities, try swimming, gardening, or walking. Dancing or playing tennis may be for you if you enjoy two-person activities. If group activities appeal to you, try a sport such as basketball or join an exercise class. Some people find that going to a gym regularly or working with a fitness trainer helps them stay motivated.

19. If I’m overweight or obese, what kinds of physical activity can I do?

Answer: You can do all kinds of physical activities, including the four types of exercise shown later. Try walking, water exercises, dancing, or weight lifting. Anything that gets you moving — even for only a few minutes a day in the beginning — is a healthy start. Very large people may face special challenges. For example, you may not be able to bend or move easily, or you may feel self-conscious. Facing these challenges is hard — but it can be done. Feel good about what you can do, and pat yourself on the back for trying. It should get easier.

20. I don’t do any kind of physical activity, but I watch my diet and I’m not overweight. Isn’t that enough?

Answer: Eating a nutritious diet and maintaining a healthy weight is only part of a healthy lifestyle. Regular physical activity is important to the physical and mental health of almost everyone, including older adults. Being physically active can help you stay strong and fit enough to keep doing the things you enjoy and to stay independent as you get older. Together, healthy habits such as physical activity, a balanced diet, and not smoking will help you achieve the best of health.

Make A Plan

Some people find that writing an exercise and physical activity plan helps them keep their promise to be active. See if this works for you. Be sure the plan is realistic for you to do. You might even make a contract with a friend or family member to carry out your plan. Involving another person can help you keep your commitment.

Start out with realistic activities based on how physically active you are now.

Aim for moderate-intensity endurance activities on most or all days of the week. Try to do strength exercises for all of your major muscle groups on 2 or more days a week, but don’t exercise the same muscle group 2 days in a row.

For example, do upper-body strength exercises on Monday, Wednesday, and Friday and lower-body strength exercises on Tuesday, Thursday, and Saturday. Or, you can do strength exercises of all of your muscle groups every other day.

Don’t forget to include balance and flexibility exercises. You may find it helpful to keep a record of your endurance, strength, balance, and flexibility exercises.

When it comes to motivation, the first few months are crucial. If you can stick with the physical activities you enjoy, it’s a good sign that you will be able to make exercise and physical activity a regular part of your everyday life.

Track your activities – Once you’ve put your physical activity plan into action, it’s a good idea to keep track of what you’re doing. Tracking your activities will help you stick with your plan and is a good way to make sure you’re including all four types of exercise (endurance, strength, balance, and flexibility) on a regular basis.

A record of your activities also is a great way to see your progress over time and can motivate you to keep going.

Click here for Different type of Exercises

Most important types of exercise –

Strengthening, Stretching, balance, and Endurance (Aerobics) exercises will keep you active, mobile, and feeling great. 

Exercise is key to good health. But we tend to limit ourselves to one or two types of activity. “People do what they enjoy, or what feels the most effective, so some aspects of exercise and fitness are ignored. In reality, we should all be doing aerobics, stretching, strengthening, and balance exercises. Here, we list what you need to know about each exercise type and offer examples to try, with a doctor’s okay.

Exercise and physical activity fall into four basic categories—endurance, strength, balance, and flexibility. Most people tend to focus on one activity or type of exercise and think they’re doing enough. Each type is different, though. Doing them all will give you more benefits. Mixing it up also helps to reduce boredom and cut your risk of injury.

Though we’ve described each type separately, some activities fit into more than one category. For example, many endurance activities also build strength. Strength exercises also help improve balance.

1. Aerobic

  • Aerobic exercise, which speeds up your heart rate and breathing, is important for many body functions. It gives your heart and lungs a workout and increases endurance. If you’re too winded to walk up a flight of stairs, that’s a good indicator that you need more aerobic exercise to help condition your heart and lungs, and get enough blood to your muscles to help them work efficiently.
  • Aerobic exercise also helps relax blood vessel walls, lower blood pressure, burn body fat, lower blood sugar levels, reduce inflammation, boost mood, and raise “good” HDL cholesterol. Combined with weight loss, it can lower “bad” LDL cholesterol levels, too. Over the long term, aerobic exercise reduces your risk of heart disease, stroke, type 2 diabetes, breast and colon cancer, depression, and falls.
  • Aim for 150 minutes per week of moderate-intensity activity. Try brisk walking, swimming, jogging, cycling, dancing, or classes like step aerobics.

Marching in place  

Starting position: Stand tall with your feet together and arms at your sides.
Movement: Bend your elbows and swing your arms as you lift your knees.
March in a variety of styles:

  • March in place.
  • March four steps forward, and then four steps back.
  • March in place with feet wide apart.
  • Alternate marching feet wide and together (out, out, in, in).

Tips and techniques:

  • Look straight ahead, and keep your abs tight.
  • Breathe comfortably, and don’t clench your fists.

Make it easier: March slower and don’t lift your knees as high.
Make it harder: Lift your knees higher, march faster, and really pump your arms.

  1. Strength Training – As we age, we lose muscle mass. Strength training builds it back. Regular strength training will help you feel more confident and capable of daily tasks like carrying groceries, gardening, and lifting heavier objects around the house. Strength training will also help you stand up from a chair, get up off the floor, and go upstairs.

Strengthening your muscles not only makes you stronger, but also stimulates bone growth, lowers blood sugar, assists with weight control, improves balance and posture, and reduces stress and pain in the lower back and joints.

A physical therapist can design a strength training program that you can do two to three times a week at a gym, at home, or at work. It will likely include bodyweight exercises like squats, push-ups, and lunges, and exercises involving resistance from the weight, a band, or a weight machine.

Remember, it’s important to feel some muscle fatigue at the end of the exercise to make sure you are working or training the muscle group effectively.

Squat :

Starting position: Stand with your feet shoulder-width apart, arms at your sides.
Movement: Slowly bend your hips and knees, lowering your buttocks about eight inches, as if you’re sitting back into a chair. Let your arms swing forward to help you balance. Keep your back straight. Slowly return to the starting position. Repeat 8-12 times.

Tips and techniques:

  • Shift your weight into your heels.
  • Squeeze your buttocks as you stand to help you balance.

Make it easier: Sit on the edge of a chair with your feet hip-width apart and arms crossed over your chest. Tighten your abdominal muscles and stand up. Slowly sit down with control.
Make it harder: Lower farther, but not past your thighs being parallel to the floor.

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  1. Stretching – Stretching helps maintain flexibility. We often overlook that in youth, when our muscles are healthier. But aging leads to a loss of flexibility in the muscles and tendons. Muscles shorten and don’t function properly. That increases the risk for muscle cramps and pain, muscle damage, strains, joint pain, and falling, and it also makes it tough to get through daily activities, such as bending down to tie your shoes.

Likewise, stretching the muscles routinely makes them longer and more flexible, which increases your range of motion and reduces pain and the risk for injury.

Aim for a program of stretching every day or at least three or four times per week.

Warm-up your muscles first, with a few minutes of dynamic stretches—repetitive motion such as marching in place or arm circles. That gets blood and oxygen to muscles and makes them amenable to change.

Then perform static stretches (holding a stretch position for up to 60 seconds) for the calves, the hamstrings, hip flexors, quadriceps, and the muscles of the shoulders, neck, and lower back.

However, don’t push a stretch into the painful range. That tightens the muscle and is counterproductive.

 

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Single knee rotation :

Starting position: Lie on your back with your legs extended on the floor.
Movement: Relax your shoulders against the floor. Bend your left knee and place your left foot on your right thigh just above the knee. Tighten your abdominal muscles, then grasp your left knee with your right hand and gently pull it across your body toward your right side.
Hold 10 to 30 seconds.
Return to the starting position and repeat on the other side.

Tips and techniques:

  • Stretch to the point of mild tension, not pain.
  • Try to keep both shoulders flat on the floor.
  • To increase the stretch, look in the direction opposite to your knee.

4 Balance Exercise – Improving your balance makes you feel steadier on your feet and helps prevent falls. It’s especially important as we get older when the systems that help us maintain balance—our vision, our inner ear, and our leg muscles and joints—tend to break down. “The good news is that training your balance can help prevent and reverse these losses,” says Wilson.

Many senior centers and gyms offer balance-focused exercise classes, such as tai chi or yoga. It’s never too early to start this type of exercise, even if you feel you don’t have balance problems.

You can also go to a physical therapist, who can determine your current balance abilities and prescribe specific exercises to target your areas of weakness. That’s especially important if you’ve had a fall or a near-fall, or if you have a fear of falling.

Typical balance exercises include standing on one foot or walking heel to toe, with your eyes open or closed. The physical therapist may also have you focus on joint flexibility, walking on uneven surfaces, and strengthening leg muscles with exercises such as squats and leg lifts. Get the proper training before attempting any of these exercises at home.

Standing Knee lift :

Starting position: Stand up straight with your feet together and your hands on your hips.

Movement: Lift your left knee toward the ceiling as high as is comfortable or until your thigh is parallel to the floor. Hold, then slowly lower your knee to the starting position.

Repeat the exercise 3-5 times.

Then perform the exercise 3-5 times with your right leg.

Tips and techniques:

  • Keep your chest lifted and your shoulders down and back.
  • Lift your arms out to your sides to help you balance if needed.
  • Tighten your abdominal muscles throughout.
  • Tighten the buttock of your standing leg for stability.
  • Breathe comfortably.

Make it easier: Hold on to the back of a chair or counter with one hand.

Make it harder: Lower your leg all the way to the floor without touching it. Just as it is about to touch, lift your leg up again.

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5 Anaerobic

Anaerobic exercises increase the force your muscle contractions can generate, and may increase your strength, speed, or power output. Weightlifting, sprinting and polymetric are examples of anaerobic exercise. This type of exercise involves performing fewer, and more intense, muscle contractions than aerobic exercise. For example, heavy weightlifting exercises exhaust your muscles after fewer contractions, because each contraction is particularly intense. Anaerobic exercises, which exhaust your muscles in 15 or fewer repetitions, may provide optimal strength gains. Increasing the power of each contraction may require exercises that exhaust your muscles in under six repetitions.

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6 Cycling for weight loss

It’s challenging, sociable and offers a great workout. Suitable for everyone, any age or level of fitness, cycling helps weight loss as it burns calories, improves health and gets you out and about.

More and more cycle paths are being opened and biking to lose weight is becoming a more comfortable and enjoyable option. What a great way to get out in the fresh air and help your weight loss goals!

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 7 Spinning – A high calorie-burning workout

Spinning is a high calorie-burning workout for people of all ages and fitness levels. It uses special spin cycles that, unlike stationary bikes, perform like road bikes. For this reason, spin cycles offer the exerciser a more complete workout.  Spin cyclists, sit in a racing position and lean forward toward the handlebars. When resistance is at its greatest during the spin workout, the cyclist is free to stand up out of the saddle, using muscles in the back, chest, upper arms (biceps and triceps), buttocks (gluteus maximus), entire legs, and abdomen. With more muscle groups engaged, the heart works harder as it sends oxygen-rich blood where it’s needed.

Although spinning requires a moderate financial investment compared with walking or running, its superior results make the investment worthwhile. Spinning workout provides a very high heart rate response and high-calorie expenditure.

8 Jump Rope

Burn 135 calories in just 10 minutes with this jump rope workout that sculpts your shoulders, chest, arms, and legs.

How to jump rope –

  • Jump 1 to 2 inches off the floor, giving rope just enough space to slip under feet — only the balls of feet should touch the floor.
  • Keep elbows close to sides as you turn the rope. The movement comes from the wrists and forearms, not the shoulders.
  • If you tire out before you finish the workout, drop the rope, but keep arms and legs going. Work up to using the rope full-time.
  • To find a rope that fits places one foot in the center of the rope and lift the handles — they shouldn’t go past your armpits.

Different type of rope exercise are single jump, Step touch, front-back, Double jump, Slalom, running and jumping jack

9 Stair Climber 

A stair climber could be the secret to burning major calories during your workout. Stair climber machine, step mill, StairMaster, stair stepper machine, stair workout machine, step machine, step climber—there are tons of names for this machine. It became a fan favorite after being introduced in the 1980s due to its low impact nature. It’s also popular due to its ability to increase both endurance and stamina.

Stair climber workouts allow you to burn calories while developing strength and power. You can modify to make your stair climber workout more challenging or add variability, such as intervals, taking stairs one step at a time in a workout for beginners, or exploring the challenge of two or three steps at a time.

If you have any lower back or knee pain, warm up with basic mobility exercises for your foot, ankle, hips, and spine prior to getting on the stair climber. Foam roll your calves, inner thighs, quads, glutes, and mid-back. This will hydrate your tissues and help create more space between your joints so you can climb more without pain, tightness, or stiffness.

 

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10 Step Aerobics –

Step aerobics is a classic cardio workout. It’s lasted for decades because it delivers results.

The “step” is a 4-inch to a 12-inch raised platform. You step up, around, and down from the platform in different patterns to boost your heart rate and breathing, and strengthen your muscles.

Step aerobics moves range from simple to advanced. The most basic is a step-up, step-down. Once you get more experienced, you do moves that take you over the top and around the step forwards, sideways, and backward.

Most people take step aerobics classes at a gym, with an instructor showing you each move. The instructor and the upbeat music motivate you to keep going.

Your class will start with a warm-up, followed by choreographed routines on the step, and a cool down at the end. In some classes, you’ll use hand weights for strength-training moves off the step.

Areas it targets –

  • Core: Yes. Your core muscles stabilize you as you’re stepping. You’ll also burn fat and get stronger abs.
  • Arms: Yes. Your lower body is the star of step aerobics, but you may also use your arms and do strength- training exercises with weights specifically for your arms.
  • Legs: Yes. Stepping up and down works your calves, quadriceps, and hamstrings.
  • Glutes: Yes. All those step-ups strengthen and tone your buttocks.
  • Back: Yes. You’ll use the muscles in your lower back with each step.

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11 Calisthenics –

The word calisthenics comes from the Greek words kallos (beauty) and sthenos (strength). Indeed, there’s a timeless beauty to training for strength and flexibility via pushing, pulling, lunging, and lifting movements using little to no equipment. When performed in a continuous, rigorous fashion, calisthenics train up your strength and aerobic capacity.

Calisthenics prescribed by generations of drill sergeants and gym teachers has been rebranded in recent years as body-weight exercises. Much of what constitutes CrossFit, boot camps, and obstacle race training is simply calisthenics, except with better marketing and packaging.

Calisthenics is best described as a workout mostly using your own body weight. By training it, not only will you develop an amazing physique but you will also gain superb body control by learning a range of advanced movements. To begin the only things you need are motivation and a structured program. Keep in mind that nothing comes easy, but if you are looking for a passion that will dramatically change your life – Calisthenics is the way to go.

If You have just 15 minutes in the morning while traveling, not even enough time to venture to the gym. You have time for three sets of these.

Pushups (10), Lateral Lunge (10 per side), Plank (One Minute), Squats (10), Crunches (20).

The great thing about calisthenics is that you can do them anywhere.  They’re a great way to exercise and stay active all day long.

12 Circuit Training –

Circuit training is a style of workout where you cycle through several exercises (usually five to 10) targeting different muscle groups with minimal rest in between. The result is a workout that taxes your muscular strength and endurance and your cardiorespiratory system.

Why Circuit train

There are many reasons to use circuit training including:

  • Time – circuits shorten gym sessions and are time efficient.
  • Lean up – training with circuits in a particular way has been shown to get folks ripped. Explained further below.
  • Improves conditioning and muscular endurance.
  • Works whole body – contrary to popular belief there is nothing wrong in doing full-body sessions 2-4 times per week.
  • Circuit training can be done outside the gym and without equipment.

While circuit training has a ton of benefits, figuring out how to set up an effective circuit workout on your own can be intimidating at first. That’s why we pulled together six easy steps to help you build your perfect circuit workout.

  1. Select your time limit.
  2. Pick an upper-body exercise – Shoulder press, Pushups, Bent-over row, Etc.,
  3. Pic a lower body exercise – Forward lunge, Calf raise, Sumo Squat, Etc.,
  4. Pick a compound exercise – Jumping lunge, mountain climbers, Bench hop-over, Etc.,
  5. Choose a sprint for 1 minute – Running, Rowing, Cycling, Etc.,
  6. Rest for 1 minute – You’ve earned it. Let your heart rate come down and then go back through the circuit as many times as you’d like for a complete workout.

 

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13 Swimming –

Swimming is an activity that burns lots of calories, is easy on the joints, supports your weight, builds muscular strength and endurance. It also improves cardiovascular fitness, cools you off and refreshes you in summer, and is one that you can do safely into old age. Today swimming is the second most popular exercise activity.

Different types of swimming styles comprises of Breaststroke, Backstroke, Butterfly, and Freestyle ( Crawl ). The breaststroke and butterfly are more difficult to learn than the backstroke and crawl.

Breaststroke –  The basics are that your arms pull, you breathe, you kick (arms alternate with the kick), and you glide. Breaststroke involves form that causes your body to bob up and down as you glide forward through the water.It’s not for learners.

Backstroke – The backstroke is easier than the butterfly or breaststroke and similar to the crawl in that you use an alternate windmill arm stroke and flutter kick. Two keys to a proper backstroke are that your arms move with equal strength, otherwise, you will swim off to one side, and that your body rolls from side to side so that your arms catch enough water to propel you forward.

Butterfly – Like the breaststroke, this is a difficult stroke and not recommended for beginners because it requires perfect timing and a good deal of strength. During the stroke, the legs move together in a dolphin kick (imagine a mermaid), the arms move together to push the water downward and backward, and the torso undulates like an earthworm as the body moves forward through the water.

Freestyle – This is the most popular stroke and the easiest for beginners to learn. It is a simple flutter kick and windmill arm motion, like the backstroke, only on your belly. The most difficult part is coordinating the breathing since your face is in the water most of the time.

 

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14 Rowing machine –

While the rowing machine is an incredibly efficient, full-body workout that allows the athlete to build aerobic endurance and muscular strength at the same time, a lack of proper technique and training is common among gym-goers and can lead to injuries and misuse.

In order to get the most out of your time on the rowing machine you should:

  • Incorporate these erg workouts into your fitness routine.
  • Make sure to avoid the following common mistakes and always keep an eye on technical focuses during the workout, even when you’re feeling fatigued.
  • Take some time to get to know the machine itself and understand the way the screen settings work.

Experienced collegiate crews make the rowing stroke look easy and pretty darn effortless. But make no mistake, the rowing stroke is nuanced, complex, and can take years to master on the water. Luckily for those of you at the gym, the erg is a far simpler machine that can be perfected with some basic knowledge of technique and a little bit of practice

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15 Weight Training –

This workout is designed for overall health and fitness gains of a healthy, adult individual who has never lifted weights before, or who are very inexperienced at it.

Weight training involves using some type of resistance to doing a variety of exercises designed to challenge all your muscle groups, including your chest, back, shoulder, biceps, triceps, core, and lower body.

The idea is that, when you use more resistance than your body normally handles, your muscles get stronger, along with your bones and connective tissue, all while building lean muscle tissue.

Weight training doesn’t mean you have to use things like dumbbells or machines, although those work. Anything that provides resistance can do the job—resistance bands, barbells, a heavy backpack, or, if you’re a beginner, your own bodyweight might be enough to get you started.

Benefits of Weight training –

  • Help raise your metabolism—Muscle burns more calories than fat, so the more muscle you have, the more calories you’ll burn all day long.
  • Strengthen bones, especially important for women.
  • Strengthen connective tissue—As we get older, we need to protect our tendons and ligaments, and a strong body can help you do that.
  • Make you stronger and increase muscular endurance—This makes everyday activities much easier.
  • Help you avoid injuries.
  • Increase your confidence and self-esteem.
  • Improve coordination and balance

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16 Brisk Walking  –

Brisk walking is moderate-intensity exercise and has more benefits for fitness and reducing health risks than walking at an easy pace. How fast you must walk for it to be considered a brisk pace depends on your fitness level. Learn what you can do to improve your walking technique so you can boost your average walking speed.

A brisk walking pace is 3.0 miles per hour or about 20 minutes per mile, which is about 5 kilometers per hour or 12 minutes per kilometer. You can calculate your walking pace after measuring the time it takes you to walk a mile or a kilometer. Walking speedometers and apps that use GPS or step cadence also can be used to display your walking speed.

Brisk walking refers to your exertion rather than your speed. Exertion is measured by your heart rate and breathing rate. For your walking pace to be brisk, you need to be breathing harder than usual. While you should be able to speak in full sentences, you shouldn’t be able to sing.

Walking techniques for faster walking –

Walking posture –

  1.  Stand up straight, without arching you back.
  2. Do not lean forward or back.
  3. Keep your eyes forward and don’t look down. Focus 20 feet ahead.
  4. Your head should be up so your chin is parallel to the ground, reducing strain on your neck and back.
  5. Your head should be up so your chin is parallel to the ground, reducing strain on your neck and back.
  6. Suck in your stomach. Keep your abdominal muscles firm but not overly tightened.
  7. Tuck in your behind by rotating your hips forward slightly. This will keep you from arching your back.
  8. Your head should remain level as you walk, all motion should take place from the shoulders down.
  9. Relax your jaw to avoid tension in your neck.

Walking don’ts

  1. Do not overstride.2. Do not use too vigorous arm movements3. Do not look at the ground4. Do not hunch your shoulders5. Do not carry hand weights or place weights on your ankles

When you are able to walk briskly for 15 to 30 minutes, you can use your new brisk walking technique to build fitness and ensure you are getting the recommended 150 minutes of moderate-intensity exercise each week.

17. Box Jump –

This is a dynamic exercise that only requires an elevated surface. Once you figure that part out, you’re ready to break a serious sweat. Just jump up onto the box/park bench/bed/etc. and then jump down again. Repeat this until your lower body is destroyed.

18. Plank –

Plank is possibly the best exercise to strengthen your core. Regularly performing different plank variations for 15 minutes will improve your posture and flexibility, reduces belly fat, builds stamina, uplift your mood, and even reduce back pain. In fact, people who consistently plank stand tall amongst the tallest, look the best amongst the best dressed, and feel confident amongst the figuresque!

To do this exercise you have to hold yourself up off the ground. You can also modify the exercise by turning to the side and holding yourself on one elbow. This is one of the best things you can do for your core.

Plank exercises – Traditional plank, Forearm plank, Side elbow plank, Star forearm plank, Hip Hips, Hip twists, Sidearm plank, Star side arm plank, Rolling plank, plank with leg lift, Plank up-downs, Plank with oblique crunch, Swiss ball plank, Tummy tucks, Plank row, Plank with legs on an exercise ball, Plank pikes, Reverse plank, Reverse plank with leg lift, Plank with donkey kicks, halfway plank,

Common plank rules –

  • Keep your shoulder blades pulled down.
  • Your legs, buttocks, and hips should be in the same line.
  • Keep your core and glutes engaged.
  • Do not strain your neck. Keep it in a neutral position, look down at the floor or up at the ceiling.
  • Refrain from curving your lower back as much as possible.
19. Dancercise –
Dance can be one of the best exercises to tone your body and strip you of fat, without feeling like you’re slaving away in the gym. Great for toning up those abs and building glutes and leg muscles, dancercise is a great way to add a bit of fun and variety into your normal cardio training. You will certainly feel the benefits of burning some calories and injecting some fun through popular music routines. Dance classes are a lot of fun and tend to be very sociable – plus the high concentration factor means you’ll hardly be aware that you are doing a ‘workout’. That said, there are so many different types of dance to try that you are sure to get the hang of one of them.
 20. Extend –
Extend is perfect for the older generation and those with disabilities to have some fun and add a bit of exercise to their routine, without the hard impact of regular fitness classes. Extend is a great way to include the benefits of a fitness class without the strain of regular classes. Carried out in a chair, you may think that a workout sitting down isn’t much of a workout, but even those with good fitness levels can work hard and feel that burn whilst sitting down.

21. Fusion –

Getting bored with your bog-standard spin or yoga class, then fusion is the answer for you, fusing two or more types of exercise together to make you work twice as hard. The combinations of different fitness classes mean you get double the benefits, anywhere from fitness and endurance to flexibility and mobility, anything and everything involved in exercise is improved in some way by fusion’s combinatory nature. Anything from Hydroride, Piloxing, and Disco yoga, the combinations are endless, it’s just about finding a class that appeals and works best for you.

22. Gymnastics –

Gymnastics can be great to gain overall body strength, flexibility, and balance. Unlike weight training, gymnastics is a great way to gain overall body strength in one session, as you’re not just using the one or two muscles with resistance, instead you are fully engaging entire body strength, particularly working that core. Gymnastics is a great way to sculpt and tone your body, burning those calories with calisthenic exercises, whilst limbering you up and helping you into the splits in no time!

23. Insanity –

Combining cardio, resistance, and circuit training, using no gym equipment but purely bodyweight resistance, insanity does what it says on the label, work your body to insane levels. As one of the hardest workouts, insanity pushes your body to the max in set routines over weeks, using three-minute intervals and 30 second recovery periods. Insanity increases your cardio and strength intensity with high-impact exercises and demanding interval programs. Perfect for those who have limited schedules and cannot find time to go to the gym, insanity is perfect for working the body hard without the time or money commitment.

24. jumping –

Jumping is the crazy new fitness class that involves a high cardio workout of basic choreographed jumping around on an individual trampoline to fast-paced music. As an exciting new form of fitness. Jumping is a great way to increase your cardio whilst working the legs and bum. Any youtube video will show a high energy leg workout as the class does some fast-paced jumps whilst holding on the handles. Guaranteed to burn those calories whilst working those muscles.

25. Kickboxercise –

Boxercise and kick boxercise are derivatives of boxing and kickboxing and use the drills and techniques of their respective sports in a non-contact setting, usually in the form of a circuit. For example, you might find yourself shadow boxing, skipping, using punch bags, or teaming up with a partner to punch or kick focus pads. Both are considered one of the best all-round high-intensity exercise classes to get you in great shape. One study found that people felt calmer, more focused, and less anxious after a kickboxing class. Taking out all that aggression on a punching bag can, therefore, be a great stress reliever!

26. Nia Technique –

Nia is a new form of exercise that’s an ideal form of low-impact dance exercise, engaging both the mind and body through cardio movements and strength training. Concerning 52 dance movements, inspired by a variety of dance forms, including modern, tai chi, and taekwondo to a multitude of music genres, whilst mixing it up with a bit of yoga. If you’re getting bored of the standard dance classes, nia-technique is a less impactive and alternative version of regular dance exercise, whilst still engaging the cardio and strength forms of exercise.

27. Pilates –

Similar to yoga, Pilates uses controlled movements, calming the mind, but demanding more of your muscles and control than the balance centered yoga moves. Pilates usually involves alternating and repeating movements whilst holding your body and core still and controlled. This exercise is perfect for cooling down after some cardio, yet still engaging your muscles for a hard workout, whilst clearing the mind and learning good breath control.

28. Rope Training –

Such a simple form of training, but rope classes are a great way to include an intense muscle workout whilst having a bit of fun! Let’s face it waving big ropes around as fast as you can for a short period of time is a very intense workout, feeling it in the upper body immediately. Plus when working together the motivation bouncing off each other is ideal to get those arms pumping faster. Sometimes trying new things in the gym can be daunting, for fear of doing it wrong or looking weak and feeble, but joining a rope class is a great way to get started without the funny looks you may get in the gym. 

 

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Click here for Health Benefits

Everyone is looking to get an edge in their personal and professional lives. And while most people know that exercise can make you feel good and help keep you sharp, few people realize how deep the benefits really go, especially for the brain.

Not only is exercise the most scientifically proven cognitive enhancer, but the brain benefits of exercise can also touch almost every aspect of your life.

Given the overwhelming evidence, it seems obvious that we should all be physically active. It’s essential if you want to live a healthy and fulfilling life into old age.

It’s medically proven that people who do regular physical activity have:

  • up to a 35% lower risk of coronary heart disease and stroke
  • up to a 50% lower risk of type 2 diabetes
  • up to a 50% lower risk of colon cancer
  • up to a 20% lower risk of breast cancer
  • a 30% lower risk of early death
  • up to an 83% lower risk of osteoarthritis
  • up to a 68% lower risk of hip fracture
  • a 30% lower risk of falls (among older adults)
  • up to a 30% lower risk of depression
  • up to a 30% lower risk of dementia.
    1. Exercise is great for your brain: It’s linked to less depression, better memory, and quicker learning. Studies also suggest that exercise is, as of now, the best way to prevent or delay the onset of Alzheimer’s disease.
    2. You might get happier – Countless studies show that many types of exercise, from walking to cycling, make people feel better and can even relieve symptoms of depression. Exercise triggers the release of chemicals in the brain—serotonin, norepinephrine, endorphins, dopamine—that dull pain, lighten the mood, and relieve stress.
    3. It might make you age slower – Exercise has been shown to lengthen lifespan by as much as five years. A small new study suggests that moderate-intensity exercise may slow down the aging of cells. As humans get older and their cells divide over and over again, their telomeres—the protective caps on the end of chromosomes—get shorter.
    4. It’ll make your skin look better – Aerobic exercise revs up blood flow to the skin, delivering oxygen and nutrients that improve skin health and even help wounds heal faster. “That’s why when people have injuries, they should get moving as quickly as possible—not only to make sure the muscle doesn’t atrophy but to make sure there’s good blood flow to the skin. The skin also serves as a release point for heat. The heat in the muscle transfers to the blood, which shuttles it to the skin; it can then escape into the atmosphere.
    5. Amazing things can happen in just a few minutes – Psychologists have proved that a micro workout of about 10 minutes with a few seconds intervals carries hard-as-you can exercise followed by brief recoveries. This option resulted in identical improvements in heart function and blood-sugar control, even though one workout was five times longer than the other. If you’re willing and able to push hard, you can get away with surprisingly little exercise.
    6. It can help you recover from major illness – Even very vigorous exercise—like the interval workouts can, in fact, be appropriate for people with different chronic conditions, from Type 2 diabetes to heart failure. Few hundred Clinical trials discovered that for people recovering from a stroke, exercise was even more effective at helping them rehabilitate.
    7. Your FAT cells will shrink – The body uses both carbohydrates and fats as energy sources. But after consistent aerobic exercise training, the body gets better at burning fat, which requires a lot of oxygen to convert it into energy. One of the benefits of exercise training is that our cardiovascular system gets stronger and better at delivering oxygen, so we are able to metabolize more fat as an energy source. As a result, your fat cells—which produce the substances responsible for chronic low-grade inflammation—shrink, and so does inflammation.
    8. It is good for your muscles and bones- Exercise plays a vital role in building and maintaining strong muscles and bones. Physical activity like weight lifting can stimulate muscle building when paired with adequate protein intake.

As people age, they tend to lose muscle mass and function, which can lead to injuries and disabilities. Practicing regular physical activity is essential to reducing muscle loss and maintaining strength as you age. Exercise helps build bone density when you’re younger, in addition to helping prevent osteoporosis later in life.

Interestingly, high-impact exercises, such as gymnastics or running, or odd-impact sports, such as soccer and basketball, have been shown to promote a higher bone density than non-impact sports like swimming and cycling.

  1. It can increase your energy level – Exercise can be a real energy booster for healthy people, as well as those suffering from various medical conditions.

One study found that six weeks of regular exercise reduced feelings of fatigue for 36 healthy people who had reported persistent fatigue. Furthermore, exercise can significantly increase energy levels for people suffering from chronic fatigue syndrome (CFS) and other serious illnesses.

In fact, exercise seems to be more effective at combating CFS than other treatments, including passive therapies like relaxation and stretching, or no treatment at all.

  1. It can help with relaxation and sleep quality – Regular exercise can help you relax and sleep better. In regards to sleep quality, the energy depletion that occurs during exercise stimulates recuperative processes during sleep.

Moreover, the increase in body temperature that occurs during    exercise is thought to improve sleep quality by helping it drop during sleep

  1. It can reduce pain – Chronic pain can be debilitating, but exercise can actually help reduce it. In fact, for many years, the recommendation for treating chronic pain was rest and inactivity. However, recent studies show that exercise helps relieve chronic pain. A review of several studies indicates that exercise helps participants with chronic pain reduce their pain and improve their quality of life
  2. It can promote a better sex life – Exercise has been proven to boost sex drive. Engaging in regular exercise can strengthen the cardiovascular system, improve blood circulation, tone muscles, and enhance flexibility, all of which can improve your sex life. Physical activity can improve sexual performance and sexual pleasure, as well as increase the frequency of sexual activity.
  3. Learn to set -and achieve –goals – Whether it’s deciding to run a 10K, increasing the amount you can deadlift or increasing your bike mileage, setting and achieving fitness goals is an incredible self-confidence boost. By discovering the power of goal setting by committing to reaching an exercise milestone and then working out just how you’ll achieve it, you can enjoy the benefits of exercise and the confidence that comes along with it.
  4. Reduce your risk of heart disease naturally – Get out of the medicine cabinet and reduce your risk of heart disease the natural way. During various trials, it was found that no statistically detectable differences existed between those who exercised and those who were given medications in the prevention of coronary heart disease and prediabetes.

In fact, in those patients who already had suffered a stroke, physical activity interventions were more effective than drug treatment. Work with your doctor to set up an exercise plan that works for you.

  1. Increase strength and flexibility – If strength training and stretching aren’t a part of your fitness routine, it’s time to incorporate them. It increases your body’s flexibility, helping everyday tasks become easier. It also sends more blood to your muscles, improving circulation, and can lower the risk of cardiovascular disease. Also increased muscle helps your body burn calories more efficiently long after your workout is over. Just a few minutes a day of deep stretching can make a difference.
  2. Improves memory – Aerobic exercise, like running or swimming, boosts the size of the hippocampus, the part of the brain responsible for memory and learning, in women with a recognized risk factor for dementia. Besides looking at brain food to boost your memory and mental skills.
  3. Increases Self Confidence – Exercising can help you feel better about yourself — no matter what type of workout you do or how to fit you are. One study found that ‘the simple act of exercise and not fitness itself can convince you that you look better’. With so much emphasis on our outward appearances in society today, it’s comforting to know that one of the benefits of exercise helps people feel better about themselves and how they look naturally.
  4. Perform better at work – Could the key to being more productive and happier at work lie in exercise? One study thinks so. It found that those employees who worked out before work or during their lunch hour reported feeling less stress and being happier and more productive than days when they skipped a workout. Not only that, but they also performed better on exercise days. It’s the perfect excuse for a lunchtime stroll or walking meeting.
  5. Help you quit smoking – Exercise may make it easier to quit smoking by reducing your cravings and withdrawal symptoms. It can also help limit the weight you might gain when you stop smoking.
  6. Help keep your thinking, learning, and judgment skills sharp as you age. Exercise stimulates your body to release proteins and other chemicals that improve the structure and function of your brain.
  7. Reduce your risk of some cancers, including colon, breast, uterine, and lung
  8. Reduce your risk of falls. For older adults, research shows that doing balance and muscle-strengthening activities in addition to moderate-intensity aerobic activity can help reduce your risk of falling.
  9. Fights Depression – Depression is one of the most common mental conditions that affect people worldwide. A large meta-analysis analyzed the effect of exercise on alleviating symptoms of depression. Reviews showed that exercise was found to be just as effective as the other alternatives.
  10. Enjoy the great outdoors – For an extra boost of self-love, take that workout outside. Exercising in the great outdoors can increase self-esteem even more. Find an outdoor workout that fits your style, whether it’s rock-climbing, hiking, renting a canoe, or just taking a jog in the park.
  11. Prevent cognitive decline – Working out, especially between ages between 25 and 45, boosts the chemicals in the brain that support and prevent degeneration of the hippocampus, an important part of the brain for memory and learning.
  12. Alleviate anxiety – The warm and fuzzy chemicals that are released during and after exercise can help people with anxiety disorders calm down. Hopping on the track or treadmill for some moderate-to-high intensity aerobic exercise can reduce anxiety sensitivity.
  13. Tap into creativity – Supercharge post-workout inspiration by exercising outdoors and interacting with nature. Next time you need a burst of creative thinking, hit the trails for a long walk or run to refresh the body and the brain at the same time.
  14. Inspire others – Whether it’s a pick-up game of soccer, a group class at the gym, or just a run with a friend, exercise rarely happens in a bubble. And that’s good news for all of us. Studies show that most people perform better on aerobic tests when paired up with a workout buddy. Even fitness beginners can inspire each other to push harder during a sweat session, so find a workout buddy and get moving!
  15. Exercise improves your executive function – Exercise in multiple studies found positive effects for all ages in normal healthy participants. Overall, researchers found that exercise is a simple way for healthy people to optimize their higher-order brain functions.
  16. Gives you more willpower – Exercise is one path that can increase your willpower. Short bouts of exercise had a significant effect across all age groups in areas of executive function, along with inhibition and interference control – which is better known as willpower.
  17. Increases pain tolerance – It has been pretty well documented that intense exercise can dull pain in the short term. Your body releases endorphins and other chemicals during and shortly after exercise that will decrease pain in the body.
  18. Helps you eat healthier – If you’ve ever started an exercise program and stuck with it for a period of time, you may have noticed your eating habits changing as well. Apparently, this is a happy side effect of exercise.
  19. Jumpstart learning – There are some other related exercise benefits that are most likely responsible for improved learning. The sharper memory, an increase in attention, and exercises ability to spur the growth of new brain cells would be the big ones.  They can all play a vital role in helping one learn and retain new information.
  20. Increases your productivity – Exercise impacts more than your academic or personal life. It can also have a positive effect on your professional life as well. Researchers found that people reported several positive effects in the workplace from working out during their break or if they exercised before work. The benefits included better time management, better mood, and increased employee tolerance. On days where employees didn’t exercise, the benefits were not seen.

 

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Click here for Health Benefits in brief

Below are 100 benefits of exercise some of them are covered in detail under the benefits of exercise.

  1. Reduces blood pressure
    2. Reduces cholesterol levels
    3. Increases the concentration of high-density lipoprotein (HDL or “good” cholesterol in the blood)
    4. Reduces chances for coronary heart disease
    5. Increases efficiency of the heart and lowers resting heart rate
    6. Makes heart muscles stronger
    7. Improves the contractile function of the heart
    8. Strengthens lungs
    9. Improves respiratory function
    10. Improves cardiovascular endurance and performance
    11. Provides more oxygen to the body, including organs and muscles
    12. Provides more nutrient supply to the body
    13. Reduces chances for stroke
    14. Helps to alleviate varicose veins
    15. Increases metabolic rate
    16. Stimulates digestion
    17. Makes digestion more efficient
    18. Stimulates intestinal movements, resulting in better elimination of wastes
    19. Reduces chances for colon cancer
    20. Strengthens and develops muscles
    21. Increases the efficiency of muscles
    22. Benefits joints due to stronger muscles
    23. Helps maintain cartilage health in the joints
    24. Eases muscular tension
    25. Alleviates back problems
    26. Increases muscle flexibility and agility
    27. Improves the speed of muscle contraction and reaction time
    28. More healthy skin due to the fact that skin pores open more during exercise, resulting in more efficient removal of dirt and impurities
    29. Burns up and removes toxins from the body
    30. Increases blood flow to the brain
    31. Stimulates growth of nerve cells in the memory center of the brain
    32. Improves various indexes of psychological functioning
    33. Enhances brain functioning by increasing the amount of oxygen available to it
    34. Increases sense of well being
    35. Increases resistance to pain because endorphin levels are elevated
    36. Increases sense of excitement because hormone epinephrine is elevated
    37. Alleviates boredom
    38. Lessens worry and tension
    39. Reduces stress by removing lactic acid from the blood
    40. Alleviates anxiety and/or pain because the tranquilizing effect of exercise lasts for several hours
    41. Enhances mood
    42. Reduces anxiety more effectively and safely than anxiety-reducing medication
    43. Boosts energy
    44. Improves self-esteem and self-confidence since body and mind are improved and strengthened
    45. Increases sense of self-control
    46. Provides a source of pleasure and fun
    47. Releases anger and negative emotions
    48. Reduces depression more effective than short or long-term psychotherapy
    49. Enhances coordination, power, timing, and balance
    50. Boosts immune system functioning
    51. Reduces the severity of asthma
    52. Improves functioning of organs
    53. Can relieve tension headaches
    54. Can reduce the urge to smoke because the adrenaline rush and stress relief from a brief workout can replace similar feelings smokers get from tobacco
    55. Burns calories
    56. Causes the body to use calories more efficiently
    57. Causes weight loss
    58. Allows one to keep lost weight from returning
    59. Can act as an appetite suppressant
    60. Decreases fat tissue
    61. Improves physical appearance
    62. Enhances one’s image and opinion of the body
    63. Improves bone density and prevents osteoporosis
    64. Reduces joint discomfort
    65. Help manage arthritis
    66. Allows one to feel better about their bodies and enjoy sex more as a result
    67. Provides enhanced ability to achieve orgasm
    68. Allows for greater sexual satisfaction
    69. Can reduce or eliminate impotence due to increased blood flow
    70. Prevents or manages type 2 diabetes
    71. Helps insulin work better, lowering blood sugar
    72. Has a significant salutary effect on fibrinogen levels
    73. Alleviates menstrual cramps
    74. Improves athletic performance
    75. Can add years to one’s life
    76. Enhances the quality of life
    77. Reduces pain and disability
    78. Improves glycogen storage
    79. Reduces the risk of developing certain types of cancers of the colon, prostate, uterine lining, and breast and other chronic diseases
    80. Regulates hormones
    81. Allows you to overcome illness or injury more quickly
    82. Can lessen medical bills
    83. Reduces anxiety by causing fewer worries about health
    84. Can allow for better performance at work
    85. Allows one to stay independent as they get older
    86. Can keep health care insurance premiums lower
    87. Makes one more attractive to potential mates
    88. Allows for a healthy pregnancy
    89. Increases energy and ability to do things one likes
    90. Allows you to be more productive and less stymied by stress and depression
    91. Can help make possible increased income due to increased energy
    92. Allows one to become more familiar with their body and its functioning
    93. Can stimulate mentally
    94. Lets one eat more without gaining weight
    95. Provides a healthy break from work
    96. Adds variety and spice to life
    97. Gives one increased ability to defend oneself and loved ones if needed
    98. Provides a natural high afterward, such as runners’ high
    99. Provides heightened alertness
    100. Reduces inflammation.

 

Exercise offers incredible benefits that can improve nearly every aspect of your health from the inside out.

Stay Safe

Almost anyone, at any age, can safely do some kind of exercise and physical activity. You can be active even if you have a long-term condition, like heart disease, diabetes, or arthritis. Staying safe while you exercise is always important, whether you’re just starting a new activity or you haven’t been active for a long time. Be sure to review the specific safety tips related to endurance, strength, balance, and flexibility exercises.

Talking with Your Healthcare Provider

Most people don’t need to check with their health care provider first before doing physical activity. However, you may want to talk with your health care provider if you aren’t used to the energetic activity and you want to start a vigorous exercise program or significantly increase your physical activity. Your activity level is an important topic to discuss with your health care provider as part of your ongoing health care.

Ask how physical activity can help you, whether you should avoid certain activities, and how to modify exercises to fit your situation.

Other reasons to talk with your health care provider:

  • Any new symptoms you haven’t yet discussed
  • Dizziness, shortness of breath
  • Chest pain or pressure
  • The feeling that your heart is skipping, racing, or fluttering
  • Blood clots
  • An infection or fever with muscle aches
  • Unplanned weight loss
  • Foot or ankle sores that won’t heal
  • Joint swelling
  • Bleeding or detached retina, eye surgery, or laser treatment
  • A hernia
  • Recent hip or back surgery

Keep Going – You’ve made a plan to be more active. You may have even started to exercise. But how do you keep going? How do you make exercise and physical activity a permanent part of your daily life?

Set yourself up to succeed right from the start.

  • Make exercise a priority. Put physical activity on your “to-do” list every day.
  • Make it easy and fun. Do things you enjoy, but pick up the pace a bit.
  • Make it social. Ask a friend or family member to be your exercise buddy.
  • Make it happen. Choose to be active in many places and in many ways.

And don’t worry if your exercise routine is interrupted. You can start again and be successful!

Be sure to set realistic goals, regularly check your progress, and celebrate your successes. And don’t forget why you’re being active. Focus on the benefits, like feeling stronger and having more energy. Soon, you’ll notice that you can do things easier, faster, or for longer than before. If you can stick with an exercise routine or physical activity for at least 6 months, it’s a good sign that you’re on your way to making it a regular habit.

And, of course — record your physical activity, track your progress, and find new ways to be physically active.

 

Vital Vitamins

Vital Vitamins

Your Health Motto “EATING RIGHT IS MORE IMPORTANT THEN EATING MORE”

Vitamins are compounds that are essential to life and health in small amounts. Some vitamins are synthesized by humans and animals, but the key source is from the diet. A varied and balanced diet should supply all the vitamins required for good health. Vitamins were discovered through research over many years.

Vitamins allow your body to grow and develop. They also play important roles in bodily functions such as metabolism, immunity, and digestion. Cells in your body perform chemical reactions that keep you functioning properly. A vitamin is a molecule that your body needs in order to carry out certain reactions. Because it can’t create vitamin molecules for itself, you have to get them via food and drink.

There are 13 in total: Vitamin A, C, D, E, K, B1, B2, B3, pantothenic acid, biotin, B6, B12, and folic acid. The best way to meet your vital vitamin needs is to eat a balanced diet containing a variety of foods. If you can’t meet your needs through food alone, you may require dietary supplements. Seek guidance from your doctor or dietician before taking supplements, however.

We are eating too much-saturated fat and sugar and not eating enough fiber and certain vitamins and many minerals which are important for health. Vitamins perform a whole bunch of different functions in your body, from assisting in bone growth to helping convert food into energy. So getting your vitamins from food is always preferred. In whole foods, vitamins come prepackaged with other beneficial substances, like fiber and phytonutrients. These are the natural compounds that give plants their colors, flavors, and texture — growing evidence suggests that they can keep us healthy and prevent diseases.

On the Vitamin Trail-  So where do you start if you want to make sure you’re getting enough of the right vitamins? Firstly, take a look at your diet. When it comes to fruit and veg, it’s a good idea to try to ‘eat the rainbow’ every day. Different colored vegetables often pack a different vitamin punch. So try to include something green, something red, something orange or white at meals throughout the day (think lettuce, tomatoes, peppers, and onions!)

Minimize alcohol and smoking – both habits that destroy nutrients in our bodies – and think about whether you have any particular health concerns – such as growing older, motherhood, dull skin, stiff joints, and so on. Then you might want to consider how to take in more of the nutrients that might assist with that problem or life stage. If in doubt, always talk to a health professional, and remember to eat up all your greens!

Click here for Discovery of Vitamins

Scientists worked out that there must be agents in foods that were vital to health. These became known as vitamins, from ‘vital amine’. This was because scientists originally thought that all vitamins were from the family of nitrogen-containing compounds known as amines

During the 18th and 19th centuries, scientists carried out studies on animals and identified the activity of the first vitamin, antirachitic A (now called vitamin D), which cured rickets in rats. The vitamin itself was identified in 1922 as part of research into rickets.

The B vitamins are a group of eight vitamins, vitamins B1, B2, B3, B5, B6, B7, B9, and B12. Initially thought to be a single vitamin, vitamin B was discovered around 1915. The individual B vitamins were isolated over a number of years:

  • Vitamin B1 in 1912
  • Vitamin B2 in 1926
  • Vitamin B3 (niacin) in 1937
  • Vitamin B6 in 1934
  • Vitamin B9 (folic acid) in 1933.

Vitamin A was next – it was discovered in 1917 by two groups of researchers in the USA and first synthesized in 1947 by Dutch chemists.

Vitamin C was discovered in 1912, isolated in 1932 and synthesized in 1934, making this the first synthetic vitamin to be available to people to take as a supplement. Vitamin E was discovered in 1922.

Vitamin K was discovered by German scientists in 1929 and was named the ‘Koagulationsvitamin’ (so vitamin ‘K’) because it affected the clotting of blood. It was synthesized in 1939.

Vitamins can be divided into two types – fat-soluble and water-soluble. Fat-soluble vitamins, vitamins A (see ‘Vitamin A’), D (see ‘Vitamin D’), E (see ‘Vitamin E’), and K (see ‘Other Vitamins’), are found in meat (especially liver), dairy products, eggs, oily fish, nuts, seeds, grains and leafy green vegetables (vitamin K is also made by some bacteria in the gut). Vitamin D is formed in the skin following exposure to sunlight. Water-soluble vitamins are the B vitamins and vitamin C.

Fat-soluble vitamins are not destroyed during cooking and do not leach into the water, unlike water-soluble vitamins. Fat-soluble vitamins are absorbed through the walls of the small intestine in small droplets of fats and enter the bloodstream.

What Causes Deficiencies in Fat-Soluble Vitamins? If someone does not eat enough food containing fat-soluble vitamins, they will develop what is called a ‘primary deficiency’. If, however, they eat enough of the vitamins but cannot absorb or use them, whether caused by disease or drugs, they have a ‘secondary deficiency’. People with secondary deficiencies need to take additional supplements of fat-soluble vitamins.

Very low-fat diets can cause deficiencies in fat-soluble vitamins – this is a primary deficiency. Fat-soluble vitamins are stored in the liver and fatty tissues, so diets have to be low in fat-soluble vitamins for a long period before the symptoms of deficiency show.

Overdose of fat-soluble vitamins – Because fat-soluble vitamins are stored in the liver and fatty tissues, once the levels get too high, they can remain too high for a long period, leading to something called ‘hypervitaminosis’. This is unlikely to be caused by vitamins occurring naturally in the diet but may be caused by taking high levels of supplements.

Too much vitamin A can cause dry skin, itching, headaches, jaundice, feelings of sickness and dizziness, vomiting, diarrhea, blurred vision, muscle pain, tiredness, fever, insomnia, anemia, and increased risk of bone fractures, including hip fractures. Too much vitamin A in children can slow growth, and too much in pregnancy can cause birth defects.

Too much vitamin D can cause raised levels of calcium in the blood, high blood pressure, nausea, sickness, increased urination, increased thirst, itching, and kidney failure. Too much vitamin D in children can slow mental and physical growth. Too much vitamin K can damage the liver and blood cells.

 

So what should we be eating? Here is a guide to essential vitamins and minerals.

Click here for A-Z of Vitamins

We all know vitamins and minerals are essential nutrients the body needs – but what does each vitamin do? And which foods are vitamin powerhouses? Here’s the low-down on which letter does what, from A (that is, Vitamin A) to Z (or – zinc).

Vitamins are grouped into two categories:

Fat-soluble vitamins are stored in the body’s fatty tissue. The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.

There are nine water-soluble vitamins. The body must use water-soluble vitamins right away. Any leftover water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

Vitamin A – This helps maintain the membranes of the eyes, the lungs, the digestive system, skin, and the immune system. It also helps in general growth and development, including healthy teeth and skin.

We need 800 micrograms daily, the amount in a portion of cooked carrots. Pregnant women or those planning to try for a baby should not have more than 1,500 micrograms a day as this can lead to birth defects.

Best sources: liver, whole milk, cheese, cod liver oil, carrots, mangoes, and other orange foods including sweet potato and cantaloupe melons.

Signs that you aren’t getting enough: difficulty adapting to dim light, night blindness, or dryness of the cornea.

Vitamin B1

This helps release energy from food and maintains healthy muscles and the nervous system. We need 1.4 milligrams daily, the amount found in one slice of pork, and a serving of peas.

Best sources: meat, especially pork, yeast extract, milk, vegetables, and cheese.

Signs that you aren’t getting enough: poor appetite, upset stomach, depression, and an inability to concentrate. Beriberi, which affects either the heart or the nervous system, is caused by a shortage of this vitamin. Heavy drinkers are prone to the disease as alcohol makes it more difficult for the body to absorb vitamin B1.

Vitamin B2

This helps produce immune cells and maintains the skin, hair, eyes, iron absorption, and nervous system. Daily we need 1.6 milligrams, to be found in a portion of spinach and two egg whites.

Best sources: milk, liver, eggs, cheese, rice, and green leafy vegetables.

Signs that you aren’t getting enough: cracked corners around the lips or a sore tongue. A fifth of all teenage girls does not get enough of this vitamin.

Vitamin B6

This helps with the production of red blood cells and maintains brain function.

We need a daily two milligrams, found in 100g of salmon and a serving of brown rice. Vitamin B6 is destroyed by the contraceptive pill. Women taking the Pill should increase their intake of vitamin B6.

Best sources: chicken, fish, whole grains, and bananas.

Signs that you aren’t getting enough: dermatitis and sores in and around the mouth. Low levels of vitamin B6 can lead to raised levels of the amino acid homocysteine which may increase the risk of cardiovascular disease or a stroke.

Also found in whole unprocessed foods specifically whole grains, potatoes, bananas, lentils, chili peppers, beans, yeast, and molasses

Vitamin C

It helps in strengthening blood vessels and giving skin its elasticity, anti-oxidant function, and iron absorption. It also promotes wound healing.

Best Sources: Everyone knows this one – oranges! But they’re not the only source – other fruits and veggies packed with Vitamin C include guava, red and green peppers, kiwi, grapefruits, strawberries, Brussels sprouts, and cantaloupe.

Signs that you aren’t getting enough: A skin condition known as keratosis pilaris can develop. Also bumpy “chicken skin” forms on the back of the upper arms, thighs or buttocks due to a build-up of keratin protein inside the pores

Vitamin D

Also known as the sunshine vitamin. Helps in strengthening of bones.  It also helps maintain proper blood levels of calcium and phosphorus.

Best sources: Ten to 15 minutes of sunshine 3 times a week is enough to produce the body’s requirement of vitamin D for most people at most latitudes. Apart from spending a few minutes out in the sun, which stimulates Vitamin D production, you can get this nutritional must from eggs, fish, and mushrooms.  It is very hard to get enough vitamin D from food sources alone

Folic acid

This helps make red blood cells and is vital during the first 12 weeks of pregnancy to reduce the risk of birth defects such as spina bifida.

Each day we need 200 micrograms, found in two portions of steamed spinach. Women trying to become pregnant should take 400 micrograms.

Best sources: There are plenty of scrumptious natural sources of folic acid, including dark leafy greens, asparagus, broccoli, citrus fruits, beans, peas, lentils, seeds, nuts, cauliflower, beets, Whole grains, and corn.

Signs that you aren’t getting enough: insomnia, depression, irritability.

Vitamin E

This helps protect cell membranes from damage so it may shield against cancer and heart disease. It also helps in blood circulation and protection from free radicals.

We need 12 milligrams daily, the amount found in a spoonful of vegetable oil.

Best sources: vegetable oils, nuts, broccoli, almonds, and seeds. You can also fill up on other nuts, sunflower seeds and tomatoes to reap the benefits.

Signs that you aren’t getting enough: deficiencies tend to affect those who have difficulty absorbing fat. Symptoms include weakened muscles and tingling in the hands and feet.

Vitamin K

This helps blood coagulation – that is, the process by which your blood clots.

Best Sources:  Leafy greens are the best natural sources of Vitamin K – so make sure you’re eating lots of kale, spinach, Brussels sprouts, and broccoli.

Signs that you aren’t getting enough: A warning sign of a vitamin K deficiency is excessive bleeding and bruising easily, due to abnormalities of coagulation factors that help with blood clotting. This bleeding can sometimes begin as an oozing from the gums or nose.

Calcium

This is needed for strong bones and teeth, blood clotting, and muscle contraction. It may help reduce high blood pressure. The daily requirement is 800 milligrams, the amount found in a cup of milk and sardines on toast.

Best sources: milk, yogurt, cheese, black molasses,  tinned fish such as sardines with bones, seaweed, kale, and fortified juices.

Signs that you aren’t getting enough: brittle bones, poor teeth, muscle twitches, and aches, and high blood pressure.

Chromium

This is needed for Glucose function – making sure every cell in your body gets energy as and when needed.

Best Sources:  As long as your diet contains servings of whole grains, fresh vegetables, and herbs, you should be getting enough chromium.

Signs that you aren’t getting enough: It can contribute to the development of diabetes and metabolic syndrome. Even mild deficiencies of chromium can produce problems in blood-sugar metabolism, and contribute to other symptoms such as anxiety or fatigue.

Iron

This helps make hemoglobin, a protein that carries oxygen around the blood. Half of all teenage girls fail to get enough iron. Pregnant women and those who suffer heavy periods are prone to anemia caused by iron deficiency. It also builds muscles naturally and maintains healthy blood.

We need 14 milligrams of iron a day, the amount in a small serving of liver.

Best sources: Clams, liver, chicken, oily fish, wholemeal bread, soybeans, cereals, pumpkin seeds, eggs, lentils, spinach, and green leafy vegetables.

Signs that you aren’t getting enough: tiredness, looking pale, and breathlessness.

Potassium

This is needed for proper fluid balance in the body, healthy kidney function, and muscle contractions. Sufficient potassium and low sodium intake can help maintain healthy blood pressure.

About 3,500 milligrams a day is the suggested potassium intake, as found in two bananas and a baked potato.

Best sources: bananas, vegetables, meat, fish, and nuts.

Signs that you aren’t getting enough: mental confusion and muscle weakness. Only those on diuretics and with persistent diarrhea will be deficient in this mineral.

Magnesium

This helps convert food into energy and aids cell repair. It is also needed for healthy muscles and bones and for regulating the heartbeat.

The recommended daily allowance is 375 milligrams as found in a large handful of almonds and a large serving of broccoli.

Best sources: green leafy vegetables, whole grains, nuts, and seafood.

Signs that you aren’t getting enough: frequent cramps and muscle weakness.

Zinc

This plays a role in immune function, fertility, and is needed for wound healing and the senses of taste and smell.

Investigations into using zinc as a possible treatment for depression are currently underway.

We need a daily 10 milligrams of zinc which you would get from a bowl of porridge and half a cup of kidney beans.

Best sources: seafood (especially oysters) meat, liver, spinach, Cashews, cereals, peas, beans, and dark chocolate.

Signs that you aren’t getting enough: taste abnormalities, reduced immunity to infections, and skin lesions.

 

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Click here for Contents of Vitamins in Vegetables & Fruits

Vegetables

Vegetable
Vitamin
Content in vegetable (mg) *
Artichoke
Vitamin A 0,008
Vitamin B1 0,14
Vitamin B2 0,01
Vitamin B6 0,03
Vitamin C 8000
Folate (folic acid) 0,05
Asparagus
Vitamin A 0
Vitamin B1 0,04
Vitamin B2 0,04
Vitamin B6 0,03
Vitamin C 12
Folate (folic acid) 0,056
Avocado
Vitamin A 0,11
Vitamin B1 0,06
Vitamin B2 0,12
Vitamin B6 0,36
Vitamin C 17
Folate (folic acid) 0,008
Broccoli
Vitamin A 0,2
Vitamin B1 0,1
Vitamin B2 0,3
Vitamin B6 0,21
Vitamin C 110
Folate (folic acid)
Brussels sprouts
Vitamin A 0,031
Vitamin B1 0,1
Vitamin B2 0,12
Vitamin B6 0,23
Vitamin C 66
Folate (folic acid) 0,087
Cabbage
Vitamin A 0,01
Vitamin B1 0,1
Vitamin B2 0,15
Vitamin B6 0,2
Vitamin C 80
Folate (folic acid) 0,069
Carrot
Vitamin A 0,6
Vitamin B1 0,01
Vitamin B2 0,01
Vitamin B6 0,03
Vitamin C 1000
Folate (folic acid) 0,016
Cauliflower
Vitamin A 0,001
Vitamin B1 0,05
Vitamin B2 0,07
Vitamin B6 0,2
Vitamin C 80
Folate (folic acid) 0,044
Chicory
Vitamin A 0,17
Vitamin B1 0,05
Vitamin B2 0,06
Vitamin B6 0,06
Vitamin C 4000
Folate (folic acid) 0,05
Corn
Vitamin A 0,007
Vitamin B1 0,12
Vitamin B2 0,07
Vitamin B6 0,1
Vitamin C 0
Folate (folic acid) 0,034
Cucumber
Vitamin A 0,034
Vitamin B1 0,03
Vitamin B2 0.01
Vitamin B6 0.03
Vitamin C 10
Folate (folic acid) 0,005
Green paprika
Vitamin A 0,022
Vitamin B1 0,03
Vitamin B2 0,07
Vitamin B6 0,18
Vitamin C 70
Folate (folic acid) 0,055
Leek
Vitamin A 0,094
Vitamin B1 0,12
Vitamin B2 0,04
Vitamin B6 0,25
Vitamin C 20
Folate (folic acid)
Mushroom
Vitamin A 0
Vitamin B1 0,07
Vitamin B2 0,3
Vitamin B6 0,12
Vitamin C 5000
Folate (folic acid) 0,032
Olives
Vitamin A 0,049
Vitamin B1
Vitamin B2
Vitamin B6 0,02
Vitamin C 0
Folate (folic acid)
Onion
Vitamin A 0,001
Vitamin B1 0,03
Vitamin B2 0,01
Vitamin B6 0,17
Vitamin C 10
Folate (folic acid) 0,01
Peas
Vitamin A 0,3
Vitamin B1 0,06
Vitamin B2 0,05
Vitamin B6 0,05
Vitamin C 1000
Folate (folic acid) 0,022
Pickles
Vitamin A 0,027
Vitamin B1 0
Vitamin B2 0
Vitamin B6 0,04
Vitamin C 2000
Folate (folic acid) 0,004
Potatoes
Vitamin A 0
Vitamin B1 0,12
Vitamin B2 0,04
Vitamin B6 0,3
Vitamin C 14
Folate (folic acid) 0,023
Radishes
Vitamin A 0,002
Vitamin B1 0,05
Vitamin B2 0,03
Vitamin B6 0,08
Vitamin C 20
Folate (folic acid) 0,028
Red paprika
Vitamin A 0,2
Vitamin B1 0,03
Vitamin B2 0,07
Vitamin B6 0,18
Vitamin C 150
Folate (folic acid) 0,055
Sauerkraut
Vitamin A 0,003
Vitamin B1 0
Vitamin B2 0,04
Vitamin B6 0,13
Vitamin C 25
Folate (folic acid) 0,009
Spinach
Vitamin A 0,24
Vitamin B1 0,04
Vitamin B2 0,1
Vitamin B6 0,15
Vitamin C 25
Folate (folic acid) 0,1
Zucchini
Vitamin A 0,061
Vitamin B1 0,05
Vitamin B2 0,09
Vitamin B6 0,15
Vitamin C 16
Folate (folic acid) 0,038

 

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Fruit
Vitamin Content in fruits (mg)
           Apricots
Vitamin A 0,06
Vitamin B1 0,05
Vitamin B2 0,06
Vitamin B6 5000
Vitamin C 0,004
Folate (folic acid) 0,2
Apple
Vitamin A 0,02
Vitamin B1 0,01
Vitamin B2 0,05
Vitamin B6 5000
Vitamin C 0,003
Folate (folic acid) 0,005
Banana
Vitamin A 0,04
Vitamin B1 0,03
Vitamin B2 0,36
Vitamin B6 10
Vitamin C 0,016
Folate (folic acid) 0,008
Blackberries
Vitamin A 0,08
Vitamin B1 0,04
Vitamin B2 0,07
Vitamin B6 150
Vitamin C 0,008
Folate (folic acid) 0,015
Cherries
Vitamin A 0,02
Vitamin B1 0,02
Vitamin B2 0,04
Vitamin B6
10
Vitamin C 0,004
Folate (folic acid) 0,012
Grapefruit
Vitamin A 0,07
Vitamin B1 0,02
Vitamin B2 0,03
Vitamin B6 40
Vitamin C 0,015
Folate (folic acid) 0,028
Grapes
Vitamin A 0,03
Vitamin B1 0,01
Vitamin B2 0,08
Vitamin B6 3000
Vitamin C 0,001
Folate (folic acid) 0,005
Kiwi
Vitamin A
0,01
Vitamin B1 0,02
Vitamin B2 0,12
Vitamin B6 70
Vitamin C 0,023
Folate (folic acid)
Lemon
Vitamin A 0,001
Vitamin B1 0,06
Vitamin B2 0,02
Vitamin B6 0,04
Vitamin C 40
Folate (folic acid) 0,008
Lime
Vitamin A 50iU
Vitamin B1 0,020
Vitamin B2
Vitamin B6 0,43
Vitamin C 29,1
Folate (folic acid)
Lychee
Vitamin A 0,09
Vitamin B1 0,04
Vitamin B2 0,04
Vitamin B6 23
Vitamin C
Folate (folic acid) 0,002
Mango
Vitamin A 0,03
Vitamin B1 0,04
Vitamin B2 0,04
Vitamin B6 23
Vitamin C 0,023
Folate (folic acid) 0.053
Melon
Vitamin A
Vitamin B1
Vitamin B2
Vitamin B6
Vitamin C
Folate (folic acid)
Orange
Vitamin A 0,07
Vitamin B1 0,03
Vitamin B2 0,06
Vitamin B6 49
Vitamin C 0,018
Folate (folic acid) 0,012
Peach
Vitamin A 0,01
Vitamin B1 0,02
Vitamin B2 0,02
Vitamin B6 7000
Vitamin C 0,002
Folate (folic acid) 0,016
Pear
Vitamin A 0,01
Vitamin B1 0,01
Vitamin B2 0,02
Vitamin B6 4000
Vitamin C 0,001
Folate (folic acid) 0,002
Pineapple
Vitamin A 0,07
Vitamin B1 0,02
Vitamin B2 0,09
Vitamin B6 25
Vitamin C 0,004
Folate (folic acid)
Plum
Vitamin A 0,02
Vitamin B1 0,03
Vitamin B2
0,1
Vitamin B6 5000
Vitamin C 0,002
Folate (folic acid) 0,062
Pumpkin
Vitamin A 0,04
Vitamin B1 0,04
Vitamin B2 0,02
Vitamin B6 16
Vitamin C 0,007
Folate (folic acid) 0,025
Raspberries
Vitamin A
0,09
Vitamin B1 0,06
Vitamin B2 0,06
Vitamin B6 5000
Vitamin C 0,024
Folate (folic acid) 0,004
Strawberry
Vitamin A 0,002
Vitamin B1 0,02
Vitamin B2 0,03
Vitamin B6 0,06
Vitamin C 60
Folate (folic acid) 0,065
Tomato
Vitamin A 0,05
Vitamin B1 0,02
Vitamin B2 0,08
Vitamin B6
15
Vitamin C 0,008
Folate (folic acid) 0,088
Water melon
Vitamin A 0,04
Vitamin B1 0,05
Vitamin B2
0,07
Vitamin B6 6000
Vitamin C 0,001
Folate (folic acid) 0,045

 

Following are list of the common vegetables that pack a punch of helpful nutrients and minerals.

Fresh vegetables provide a cornucopia of goodness and variety adds excitement to your meals. Be sure to rotate these winners onto your grocery list!

  • Green beans are a good source of vitamin C, folic acid, iron, and potassium.
  • Dried beans provide protein, B vitamins, folic acid, iron, magnesium, and potassium.
  • Cabbage is high in vitamin C, folic acid, calcium, potassium, and fiber.
  • Carrots are rich in beta-carotene, vitamins A and K, and potassium.
  • Sweet corn is high in beta-carotene and lutein.* It also supplies B vitamins, iron, magnesium, potassium, and folic acid.
  • Eggplant is high in fiber, potassium, manganese, and vitamin B1.
  • Leeks are a good source of fiber, iron, and vitamins A and C, and they contain the cancer-fighting phytochemical diallyl sulfide.
  • Okra provides vitamin C and the B vitamins, magnesium, lutein, and potassium.
  • Peas pack plenty of protein, B vitamins, vitamins C and A, manganese, iron, potassium, and lutein.
  • Peppers have lots of beta-carotene; vitamins B6, C, and A; and potassium.
  • Potatoes, with skins, are a good source of protein, iron, vitamin C, and potassium.
  • Shallots are a good source of potassium, vitamin B6, manganese, and folic acid.
  • Summer squash is high in vitamin C, fiber, potassium, and magnesium. Both dark green and yellow squashes are excellent sources of lutein.
  • Sweet potato is an excellent source of vitamins A, B6, and C, iron, fiber, and potassium. Plus, just 1 cup of sweet potato contains four times the recommended daily allowance of beta-carotene

When eating an array of the recommended produce, your choices still need to be as nutritious as possible. Try these tips to get the most nutrients:

  • Steam, stir-fry, or microwave to keep Vitamin C and other nutrient loss to a minimum.
  • Leave edible peels on produce when possible-to boost nutrients and fiber.
  • Reuse cooking liquids (what’s left after cooking your broccoli, for example) for pilaf preparation.
  • Buy only a few days’ worth of fresh produce, so it stays fresh.
  • Do a freshness check. Fresh is only best when it’s truly fresh: seasonal and bruise-free. Otherwise, frozen fruits and veggies can be just as healthy as their fresh counterparts.
  • And remember to have fun with produce. Get creative. Experiment with some new or exotic fruits and veggies.
Click here for Vitamins in Vegetables

Fresh vegetables are naturally low in fat, salt and sugar, making them an excellent food choice.

Vegetables provide energy, vitamins, minerals and fiber and there is growing evidence of additional health benefits from a range of phytonutrients.

Some vegetables contain higher levels of carbohydrate and are often called starchy vegetables. These are usually roots and tubers such as potatoes, yams, kumara, taro and sweet corn. The starchy vegetables are higher in energy (kilojoules) because of their carbohydrate content.

Other vegetables are classified as non-starchy. Non-starchy vegetables tend to have a higher water content, and are lower in energy but often richer in vitamins and minerals.

Aim to make half your dinner vegetables and choose a range of different coloured vegetables. About one-quarter of the plate should be starchy foods for energy.

Pytonutrients –

These are naturally occurring plant compounds. There are thousands of these different phytonutrients in vegetables, usually in small amounts. Plants produce them for their own protection from insects or bacteria, as pigments for photosynthesis (energy production) and flavour. They are often responsible for the bright colours of fruits and vegetables, and research is showing that these compounds may help reduce the risk of disease and promote health. Examples of phytonutrients are lycopene in tomatoes, beta-carotene in carrots and glucosinolates in broccoli.

There is no single magic phytonutrient that can be isolated and turned into a daily tablet! The most protective effect comes from eating a wide variety of phytonutrients as they occur naturally in plant foods.

Phytonutrients may work in lots of different ways to protect against disease and promote health. Modes of action that are being investigated include anti-inflammatory activity, boosting the body’s antioxidant defences, modulating gut microflora, lowering cholesterol, fighting bacteria and supporting the body’s immunity.

Main Pytonutrients in vegetables –

Unlike nutrients (vitamins and minerals) no recommended dietary intake levels have been established for phytonutrients. Health claims are not permitted (with the exception of some carotenoids that can be converted to vitamin A) and further human trials are required to substantiate the potential benefits suggested below.

Phytonutrients Research on Potential Health Benefits Vegetable Sources
Carotenoids
• Pro-vitamin A carotenoids: alpha-carotene, beta-carotene and beta-cryptoxanthin Vitamin A activity (our body converts these carotenoids to vitamin A). Research indicates the carotenes may help to slow the ageing process, reduce the risk of certain types of cancer, improve lung function, help keep skin healthy and reduce complications associated with diabetes but more research is needed. In many vegetables but high in carrots, pumpkin and green leafy vegetables
• Lycopene Some studies have shown that diets rich in lycopene may reduce the risk of prostate and some other cancers as well as heart disease. Tomatoes, watermelon
• Xanthophylls: lutein, zeaxanthin Lutein and zeaxanthin are found in the retina and lens of the eye and are thought to play a role in maintaining proper vision as we age and may reduce the risk of macular degeneration and cataracts. Dark green leafy vegetables such as spinach, silverbeet, lettuce; sweet corn
Glucosinolates, isothiocyanates Glucosinolates (or their breakdown products the isothiocyanates) may reduce the risk of certain types of cancer by boosting enzymes that detoxify carcinogens. Brassica vegetables: broccoli, cauliflower, Brussels sprouts, cabbage, kale, radish, swede, turnip, watercress
Phenolic compounds – including Polyphenols *
• Flavonoids Over the past decade, scientists have become increasingly interested in the potential for various dietary flavonoids to explain some of the health benefits associated with fruit- and vegetable-rich diets. Health benefits include reducing cancer, diabetes and heart disease risk, helping maintain healthy bones, brain and vision. Beans, onions, leafy vegetables, tomatoes
• Phenolic acids More study is required but phenolic acids may have benefits for heart health and immunity. In most vegetables but especially potatoes
• Anthocyanins Research indicates anthocyanins may have a wide variety of health benefits including protecting against the signs of ageing, reducing the risk of cancer and diabetes. They may be neuroprotective to help prevent neurological diseases and improve aspects of vision. Red, blue/purple vegetables – eggplant, purple broccoli, red/purple kumara, radish, rhubarb
Allium sulphur compounds A whole range of health benefits have been suggested for the Allium sulphur compounds. In vitro and animal studies indicate Allium compounds may reduce the risk of certain types of cancer, assist in preventing heart disease and have antimicrobial activity. Garlic, leeks, onions, chives
Other compounds
Betalains The betalains have received less attention than the more common natural red pigments, the anthocyanins. However, research indicates they have anti-inflammatory properties and may boost the body’s detoxification enzymes. Beetroot, silverbeet, spinach (red and yellow varieties)
Falcarinol, falcarindiol These compounds have attracted interest for their potential as anti-cancer compounds. However, at high levels these compounds can be toxic. Carrots, celery, fennel, parsley, parsnips
Saponins Saponins have been shown in some studies to have a number of protective effects in the human body, including reducing the risk of cancer, lowering cholesterol, and preventing heart disease. Alfalfa sprouts, asparagus, beans, spinach
Phytosterols Phytosterols may compete with cholesterol for absorption and lower cholesterol in the bloodstream. There is also some evidence phytosterols may help prevent cancer cell growth and may fight atherosclerosis by controlling the development of plaques. Asparagus, beans, lettuce, peas, brassica family e.g. broccoli, swedes, cauliflower
Fructans Research indicates fructans may have various health benefits especially for the digestive system and immunity. Because they improve mineral absorption they may have benefits for bone health. They also have effects on cholesterol metabolism and may have benefits for heart heath. Onions, leeks, garlic, asparagus
Capsaicinoids Capsaicinoids may have multiple potential beneficial effects including pain relief, cancer prevention and weight loss, plus to a lesser extent, benefits for the cardiovascular and gastrointestinal systems. Capsicums, chillis

Carbohydrates –

Carbohydrates  are a large group of organic compounds made by plants. Examples of carbohydrate are sugars, starch and cellulose and they provide our bodies with energy.

  • Potatoes, yams and kumara contain carbohydrate, are called starchy vegetables and provide energy for our bodies.
  • About a quarter of the plate should be made up of starchy foods, non starch vegetables should make up half the plate.

Vitamins and Minerals –

Vitamins and minerals are natural substances found in a wide range of foods and are essential to maintain a healthy body. Scientists have defined specific daily amounts necessary for good health.

Why they are important

Vitamin A stimulates new cell growth, keeps cells healthy and can help vision in dim light.  Vitamin A is found in vegetables such as pumpkin, carrots, kumara, spinach and broccoli.

Vitamin B releases energy from food, and is good for the nervous system. Green vegetables contain Vitamin B.

Vitamin C is used in tissue repair, helps the immune system by fighting against infection and helps health in general. Vitamin C also helps iron in food to be absorbed. Capsicums and parsley are excellent sources of Vitamin C with significant amounts in broccoli, Brussels sprouts, cabbage, cauliflower, spinach, radishes, peas, beans, asparagus. Potatoes, turnips, tomatoes, kumara, spring onions, lettuce and leeks also contain Vitamin C.

Vitamin K helps blood clot. Turnips, broccoli, lettuce, cabbage, asparagus, watercress, peas and green beans have Vitamin K.

Calcium is necessary for healthy teeth, bones, hair and nails. Spinach, parsley, broccoli, celery, leeks, spring onions, cabbage and carrots contain calcium.

Potassium controls muscles and nerves and may be important in preventing high blood pressure. All vegetables contain potassium.

Iron is essential for red blood cells so that oxygen can be carried around the body. Eat vegetables that contain iron, with vegetables containing Vitamin C to help the iron be absorbed into the body. Spinach, silver beet, parsley, leeks, broccoli and mushrooms are good sources of iron.

Avoid vitamin loss in vegetable preparation and cooking by:

  • Leaving the peel on as it contains vitamins as well as fiber.
  • Using a sharp knife. A blunt knife causes cell damage which leads to Vitamin C loss.
  • Cooking vegetables as soon as they are prepared. Don’t soak them in water as water-soluble vitamins (B and C) will be lost.
  • Using a small amount of water, or preferably, steam vegetables. Save the cooking water and use it in soups, stocks, gravies or enjoy as a drink.

Fiber

Fiber keeps the digestive system healthy, helps keep a healthy body weight and decreases the risk of heart disease and cancer. Fiber has also been found to lower cholesterol levels by reducing the reabsorption of cholesterol produced by the body to help with the digestion of fat.

  • All vegetables contain some fiber; some more than others. Vegetables that are high in fiber are broad beans, peas, spinach, watercress, green beans, sweet corn, silver beet, cabbage, butter beans, broccoli and Brussels sprouts.
  • Carrots, parsnips, turnips, potatoes and kumara have a special type of fiber  in their skins so scrub them instead of peeling them. Bake kumara and potatoes with the skin on.
  • Prepare and cook vegetables the right way to preserve their valuable nutrients and fiber. Leave the peel on whenever possible.
  • Vegetables that belong to the cabbage family (cabbage, cauliflower, turnips, swedes and Brussels sprouts) contain compounds that may be good at protecting against cancer.

 

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Click here for Vitamin Charts

Vitamins Chart for Kids –

All figures are in mg
Vitamin 0-6 mths 7-12 mths 1-3 years 4-8 years 9-14 years Found in In Developing
A 300-600 300-600 300-600 900 1700 Carrots, Sweet Potato, Spinach, papaya, Peaches, Eggs, Oats Eyes, Skin, Hair and Nails
C 40 50 15 25 45 Gauva, Orange, Brocoli, Grapes,Tomato, Banana, Kiwi Produces Collage in child
D 10 10 15 15 15 Yogurt, Milk, Cheese, Cereals, Tuna, Egg Yolk Develops bones and teeth
E 4 5 6 7 11 Wheat, Sunflower oil, Soyabean oil, Corn, Raw Mango, Almonds Boosting immunity, metabolizes food faster
K 2 2.5 30 55 60 Green leafy vegetables, Eggs, Fish Synthensis of blood clotting, proteins
B1 0.2 0.3 0.5 0.6 0.9 Bread, Nuts,Green Peas, Fish Develops healthy muscles and nerves
B2 0.3 0.4 0.5 0.6 0.9 Spinach, Yohurt, Soyabean, Mushrooms, Eggs Formation of RBC
B3 2 4 6 8 12 Peanuts, Tuna,Chicken Converts Carbohydrates
B5 1.7 1.8 2 3 4 Cauliflower, Cucumber, Spinach, Broccoli, Sweet Potato Helps in metabilozing, proteins, Carbohydrates and fats
B6 0.1 0.3 0.5 0.6 1 Banana, Cabbage, Cauli flower, Bell peppers, Spinach Vital in production of certain brain chemicals,
B7 5 6 8 12 20 Peanuts, Tomato, Onions, Almonds, Carrots Important for healthy hair and nails
B9 65 80 150 200 300 Lentils, Strawberries,Beetroot, Broccoli, Spinach Develops nervous system and cardiovascular system
B12 0.4 0.5 0.9 1.2 1.8 Cows milk, Yogurt, Fish Production of RBC’s and DNA

Vitamins Chart for Teens

Type Benefits Sources Quantity
Vitamin A Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy. Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos. Teen guys need 900 micrograms of vitamin A each day.
Teen girls need 700 micrograms each day. It is possible to get too much vitamin A, so be careful with supplements. Don’t take vitamin A supplements If you’re taking isotretinoin (such as Accutane) for acne or other skin problems.
Oral acne medicines are vitamin A supplements, and a continued excess of vitamin A can build up in the body, causing headaches, skin changes, or even liver damage.
Vitamin C (also called ascorbic acid) Vitamin C is needed to form collagen, a tissue that helps to hold cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron, aids in wound healing, and contributes to brain function. You’ll find high levels of vitamin C in citrus fruits, strawberries, kiwi, guava, peppers, tomatoes, broccoli, and spinach. Teen guys need 75 mg (milligrams; 1 milligram equals 1,000 micrograms) and girls need 65 mg of vitamin C a day.
Vitamin D Vitamin D strengthens bones because it helps the body absorb bone-building calcium. This vitamin is unique — your body manufactures it when you get sunlight on your skin! You can also get vitamin D from egg yolks, oily fish such as salmon, tuna, and sardines, and fortified foods like milk, soy milk, and orange juice. Teens need 15 micrograms (600 IU) of vitamin D from food or supplements every day. Ask your doctor if supplements are right for you.
Vitamin E Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells. Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources. Teen guys and girls need 15 mg of vitamin E every day.
Vitamin B12 Vitamin B12 helps to make red blood cells, and is important for nerve cell function. Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It’s also added to some breakfast cereals. Teens should get 2.4 micrograms of vitamin B12 daily.
Vitamin B6 Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells. A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals. Teen guys need 1.3 mg of vitamin B6 daily and teen girls need 1.2 mg.
Thiamin (also called vitamin B1) Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly. People get thiamin from many different foods, including fortified bread, cereals, and pasta; lean meats; dried beans, soy foods, and peas; and whole grains like wheat germ. Teen guys need 1.2 mg of thiamin each day; teen girls need 1 mg.
Niacin (also called vitamin B3) Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function. You’ll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts. Teen guys need 16 mg of niacin daily. Teen girls need 14 mg a day.
Riboflavin (also called vitamin B2) Riboflavin is essential for growth, turning carbohydrates into energy, and producing red blood cells. Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals. Teen guys need 1.3 mg of riboflavin per day and teen girls need 1 mg.
Folate (also known as vitamin B9, folic acid, or folacin) Folate helps the body make red blood cells. It is also needed to make DNA. Liver, dried beans and other legumes, green leafy vegetables, asparagus, and orange juice are good sources of this vitamin. So are fortified bread, rice, and cereals. Teen girls and guys need 400 micrograms of folate daily.

 

Vitamins Chart for Adults

VITAMIN BENEFITS RECOMMENDED AMOUNT (daily RDA* or daily AI**) UPPER LIMIT (UL) per day GOOD FOOD SOURCES DID YOU KNOW?
RETINOIDS AND CAROTENE (vitamin A; includes retinol, retinal, retinyl esters, and retinoic acid and is also referred to as “preformed” vitamin A. Beta carotene can easily be converted to vitamin A as needed.) Essential for vision Lycopene may lower prostate cancer risk. Keeps tissues and skin healthy. Plays an important role in bone growth and in the immune system. Diets rich in the carotenoids alpha-carotene and lycopene seem to lower lung cancer risk. Carotenoids act as antioxidants. Foods rich in the carotenoids lutein and zeaxanthin may protect against cataracts M: 900 mcg (3,000 IU)W: 700 mcg (2,333 IU)Some supplements report vitamin A in international units (IU’s). 3,000 mcg (about 10,000 IU) Sources of retinoids: beef liver, eggs, shrimp, fish, fortified milk, butter, cheddar cheese, Swiss cheese Many people get too much-preformed vitamin A from food and supplements. Large amounts of supplemental vitamin A (but not beta carotene) can be harmful to bones. Normal 0 false false false EN-US X-NONE X-NONE
Sources of beta carotene:sweet potatoes, carrots, pumpkins, squash, spinach, mangoes, turnip greens
THIAMIN (vitamin B1) Helps convert food into energy. Needed for healthy skin, hair, muscles, and brain and is critical for nerve function. M: 1.2 mg, W: 1.1 mg Not known Pork chops, brown rice, ham, soymilk, watermelons, acorn squash Most nutritious foods have some thiamin.
RIBOFLAVIN(vitamin B2) Helps convert food into energy. Needed for healthy skin, hair, blood, and brain M: 1.3 mg, W: 1.1 mg Not known Milk, eggs, yogurt, cheese, meats, green leafy vegetables, whole and enriched grains and cereals. Most Americans get enough of this nutrient.
NIACIN (vitamin B3, nicotinic acid) Helps convert food into energy. Essential for healthy skin, blood cells, brain, and nervous system M: 16 mg, W: 14 mg 35 mg Meat, poultry, fish, fortified and whole grains, mushrooms, potatoes, peanut butter Niacin occurs naturally in food and can also be made by your body from the amino acid tryptophan, with the help of B6.
PANTOTHENIC ACID (vitamin B5) Helps convert food into energy. Helps make lipids (fats), neurotransmitters, steroid hormones, and hemoglobin M: 5 mg, W: 5 mg Not known Wide variety of nutritious foods, including chicken, egg yolk, whole grains, broccoli, mushrooms, avocados, tomato products Deficiency causes burning feet and other neurologic symptoms.
PYRIDOXINE (vitamin B6, pyridoxal, pyridoxine, pyridoxamine) Aids in lowering homocysteine levels and may reduce the risk of heart diseaseHelps convert tryptophan to niacin and serotonin, a neurotransmitter that plays key roles in sleep, appetite, and moods. Helps make red blood cells Influences cognitive abilities and immune function 31–50 years old: M: 1.3 mg, W: 1.3 mg; 51+ years old: M: 1.7 mg, W: 1.5 mg 100 mg Meat, fish, poultry, legumes, tofu and other soy products, potatoes, noncitrus fruits such as bananas and watermelons Many people don’t get enough of this nutrient.
COBALAMIN (vitamin B12) Aids in lowering homocysteine levels and may lower the risk of heart disease. Assists in making new cells and breaking down some fatty acids and amino acids. Protects nerve cells and encourages their normal growth Helps make red blood cells and DNA M: 2.4 mcg, W: 2.4 mcg Not known Meat, poultry, fish, milk, cheese, eggs, fortified cereals, fortified soymilk Some people, particularly older adults, are deficient in vitamin B12 because they have trouble absorbing this vitamin from food. Those on a vegan or vegetarian diet often don’t get enough B12as it’s mostly found in animal products. They may need to take supplements. A lack of vitamin B12 can cause memory loss, dementia, and numbness in the arms and legs.
BIOTIN Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair M: 30 mcg, W: 30 mcg Not known Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish Some is made by bacteria in the gastrointestinal tract. However, it’s not clear how much of this the body absorbs.
ASCORBIC ACID (vitamin C) Foods rich in vitamin C may lower the risk for some cancers, including those of the mouth, esophagus, stomach, and breast. Long-term use of supplemental vitamin C may protect against cataracts. Helps make collagen, a connective tissue that knits together wounds and supports blood vessel walls. Helps make the neurotransmitters serotonin and norepinephrine Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Bolsters the immune system M: 90 mg, W: 75 mg Smokers: Add 35 mg 2,000 mg Fruits and fruit juices (especially citrus), potatoes, broccoli, bell peppers, spinach, strawberries, tomatoes, Brussels sprouts Evidence that vitamin C helps reduce colds has not been convincing.
CHOLINE Helps make and release the neurotransmitter acetylcholine, which aids in many nerve and brain activities. Plays a role in metabolizing and transporting fats M: 550 mg, W: 425 mg 3,500 mg Many foods, especially milk, eggs, liver, salmon, and peanuts No rmally the body makes small amounts of choline. But experts don’t know whether this amount is enough at certain ages.
CALCIFEROL (vitamin D) Helps maintain normal blood levels of calcium and phosphorus, which strengthen bones. Helps form teeth and bones. Supplements can reduce the number of non-spinal fractures 31–70: 15 mcg (600 IU) 71+: 20 mcg (800 IU) 50 mcg (2,000 IU) Fortified milk or margarine, fortified cereals, fatty fish Many people don’t get enough of this nutrient. While the body uses sunlight to make vitamin D, it cannot make enough if you live in northern climates or don’t spend much time in the sun.
ALPHA-TOCOPHEROL (vitamin E) Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Protects vitamin A and certain lipids from damage. Diets rich in vitamin E may help prevent Alzheimer’s disease. M: 15 mg, W: 15 mg (15 mg equals about 22 IU from natural sources of vitamin E and 33 IU from synthetic vitamin E) 1,000 mg (nearly 1,500 IU natural vitamin E; 2,200 IU synthetic) Wide variety of foods, including vegetable oils, salad dressings and margarines made with vegetable oils, wheat germ, leafy green vegetables, whole grains, nuts Vitamin E does not prevent wrinkles or slow other aging processes.
FOLIC ACID(vitamin B9, folate, folacin) Vital for new cell creationHelps prevent brain and spine birth defects when taken early in pregnancy; should be taken regularly by all women of child-bearing age since women may not know they are pregnant in the first weeks of pregnancy. Can lower levels of homocysteine and may reduce heart disease risk May reduce risk for colon cancer. Offsets breast cancer risk among women who consume alcohol M: 400 mcg, W: 400 mcg 1,000 mcg Fortified grains and cereals, asparagus, okra, spinach, turnip greens, broccoli, legumes like black-eyed peas and chickpeas, orange juice, tomato juice Many people don’t get enough of this nutrient.Occasionally, folic acid masks a B12 deficiency, which can lead to severe neurological complications. That’s not a reason to avoid folic acid; just be sure to get enough B12.
PHYLLOQUINONE, MENADIONE (vitamin K) Activates proteins and calcium essential to blood clotting. May help prevent hip fractures M: 120 mcg, W: 90 mcg Not known Cabbage, liver, eggs, milk, spinach, broccoli, sprouts, kale, collards, and other green vegetables Intestinal bacteria make a form of vitamin K that accounts for half your requirements. If you take an anticoagulant, keep your vitamin K intake consistent.
CALCIUM Builds and protects bones and teeth. Helps with muscle contractions and relaxation, blood clotting, and nerve impulse transmission. Plays a role in hormone secretion and enzyme activation. Helps maintain healthy blood pressure 31–50: M: 1,000 mg, W: 1,000 mg 51-70: M: 1,000 mg, W: 1,200 mg, 71+: M: 1,200 mg, W: 1,200 mg 2,500 mg Yogurt, cheese, milk, tofu, sardines, salmon, fortified juices, leafy green vegetables, such as broccoli and kale (but not spinach or Swiss chard, which have binders that lessen absorption) Adults absorb roughly 30% of calcium ingested, but this can vary depending on the source. Diets very high in calcium may increase the risk of prostate cancer.
CHLORIDE Balances fluids in the body. A component of stomach acid, essential to digestion 14-50: M/W: 2.3 g, 51-70 M/W: 2.0 g, 71+: M/W: 1.8 g Not known Salt (sodium chloride), soy sauce, processed foods New recommendations (DRIs) for chloride are under development by the Institute of Medicine.
CHROMIUM Enhances the activity of insulin, helps maintain normal blood glucose levels, and is needed to free energy from glucose 14–50: M: 35 mcg, 14-18: W: 24 mcg 19-50: W: 25 mcg 51+: M: 30 mcg, W: 20 mcg Not known Meat, poultry, fish, eggs, potatoes, some cereals, nuts, cheese Unrefined foods such as brewer’s yeast, nuts, and cheeses are the best sources of chromium, but brewer’s yeast can sometimes cause bloating and nausea, so you may choose to get chromium from other food sources.
COPPER Plays an important role in iron metabolism and immune system. Helps make red blood cells M: 900 mcg, W: 900 mcg 10,000 mcg Liver, shellfish, nuts, seeds, whole-grain products, beans, prunes, cocoa, black pepper More than half of the copper in foods is absorbed.
FLUORIDE Encourages strong bone formation. Keeps dental cavities from starting or worsening M: 4 mg, W: 3 mg 10 mg Water that is fluoridated, toothpaste with fluoride, marine fish, teas Harmful to children in excessive amounts.
IODINE Part of thyroid hormone, which helps set body temperature and influences nerve and muscle function, reproduction, and growth. Prevents goiter and a congenital thyroid disorder M: 150 mcg, W: 150 mcg 1,100 mcg Iodized salt, processed foods, seafood To prevent iodine deficiencies, some countries add iodine to salt, bread, or drinking water.
IRON Helps hemoglobin in red blood cells and myoglobin in muscle cells ferry oxygen throughout the body. Needed for chemical reactions in the body and for making amino acids, collagen, neurotransmitters, and hormones 19–50: M: 8 mg, W: 18 mg 51+: M: 8 mg, W: 8 mg 45 mg Red meat, poultry, eggs, fruits, green vegetables, fortified bread and grain products Many women of childbearing age don’t get enough iron. Women who do not menstruate probably need the same amount of iron as men. Because iron is harder to absorb from plants, experts suggest vegetarians get twice the recommended amount (assuming the source is food).
MAGNESIUM Needed for many chemical reactions in the body Works with calcium in muscle contraction, blood clotting, and regulation of blood pressure. Helps build bones and teeth 18+: M: 420 mg, W: 320 mg 350 mg (Note: This upper limit applies to supplements and medicines, such as laxatives, not to dietary magnesium.) Green vegetables such as spinach and broccoli, legumes, cashews, sunflower seeds and other seeds, halibut, whole-wheat bread, milk The majority of magnesium in the body is found in bones. If your blood levels are low, your body may tap into these reserves to correct the problem.
MANGANESE Helps form bones. Helps metabolize amino acids, cholesterol, and carbohydrates M: 2.3 mg, W: 1.8 mg 11 mg Fish, nuts, legumes, whole grains, tea If you take supplements or have manganese in your drinking water, be careful not to exceed the upper limit. Those with liver damage or whose diets supply abundant manganese should be especially vigilant.
MOLYBDENUM Part of several enzymes, one of which helps ward off a form of severe neurological damage in infants that can lead to early death M: 45 mcg, W: 45 mcg 2,000 mcg Legumes, nuts, grain products, milk Molybdenum deficiencies are rare.
PHOSPHORUS Helps build and protect bones and teeth. Part of DNA and RNA. Helps convert food into energy. Part of phospholipids, which carry lipids in blood and help shuttle nutrients into and out of cells M: 700 mg, W: 700 mg 31–70: 4,000 mg 71+: 3,000 mg Wide variety of foods, including milk and dairy products, meat, fish, poultry, eggs, liver, green peas, broccoli, potatoes, almonds Certain drugs bind with phosphorus, making it unavailable and causing bone loss, weakness, and pain.
POTASSIUM Balances fluids in the body. Helps maintain steady heartbeat and send nerve impulses. Needed for muscle contractions. A diet rich in potassium seems to lower blood pressure. Getting enough potassium from your diet may benefit bones M: 4.7 g, W: 4.7 g Not known Meat, milk, fruits, vegetables, grains, legumes Food sources do not cause toxicity, but high-dose supplements might.
SELENIUM Acts as an antioxidant, neutralizing unstable molecules that can damage cells. Helps regulate thyroid hormone activity M: 55 mcg, W: 55 mcg 400 mcg Organ meats, seafood, walnuts, sometimes plants (depends on soil content), grain products Researchers are investigating whether selenium may help reduce the risk of developing cancer, but with mixed results.
SODIUM Balances fluids in the body. Helps send nerve impulses. Needed for muscle contractions. Impacts blood pressure; even modest reductions in salt consumption can lower blood pressure M: 2,300 mg, W: 2,300 mg Not determined Salt, soy sauce, processed foods, vegetables While experts recommend that people limit sodium intake to 2,300 mg, most Americans consume 4,000–6,000 mg a day.
SULFUR Helps form bridges that shape and stabilize some protein structures. Needed for healthy hair, skin, and nails Unknown Unknown Protein-rich foods, such as meats, fish, poultry, nuts, legumes Sulfur is a component of thiamin and certain amino acids. There is no recommended amount for sulfur. Deficiencies occur only with a severe lack of protein.
ZINC Helps form many enzymes and proteins and create new cells. Frees vitamin A from storage in the liver. Needed for immune system, taste, smell, and wound healing. When taken with certain antioxidants, zinc may delay the progression of age-related macular degeneration M: 11 mg, W: 8 mg 40 mg Red meat, poultry, oysters and some other seafood, fortified cereals, beans, nuts Because vegetarians absorb less zinc, experts suggest that they get twice the recommended requirement of zinc from plant foods.

 

vital vitamins

Click here for Pros and cons of Vitamin supplements -

A large number of people across the globe take some type of supplement each day, with multivitamin supplements being one of the more popular choices. While there can be some benefits to taking vitamin supplements, certain supplements, or combinations of supplements, can be risky for some individuals. Getting too much of some vitamins may also cause toxicity symptoms.

If you pride yourself on consuming a healthy, balanced diet, you may be considering or already taking a multi-vitamin. Or perhaps you are worried you aren’t getting enough nutrients in your diet?

A multi-vitamin is a tablet or liquid containing a variety of vitamins and is intended to supply dietary supplements for those looking for better health. Multi-vitamins can come in a range of forms, ranging from tablets and capsules to powders and liquids.

Many multi-vitamins are formulated or labeled to differentiate consumer sectors, such as prenatal, children, over 50, men’s, women’s, or diabetic, but for some nutritional experts multi-vitamins are nothing more than a multibillion-dollar industry that offers little in the way of health benefits.

Pros –

  • Provide both vitamins and minerals that may be lacking in a person’s diet.
  • They improve many bodily functions and can assist with mental health.
  • Decrease your risk of vitamin deficiency.
  • It can help you digest food.
  • Allows fussy eaters, such as children, a regular intake of essential vitamins.
  • Boosts energy and concentration
  • Many are benefited because they take them in addition to a healthy diet and use them correctly.

Cons-

  • Risk of becoming reliant on multi-vitamins.
  • Risk of vitamin toxicity.
  • It can in some cases cause more harm than good.
  • Too many vitamins get overdosed
  • Some don’t work well
  • They may or may not be safe
  • It’s best to avoid taking vitamin A supplements while you’re pregnant, as this may damage the development of your baby
  • More than 10mg per day of vitamin B6 can lead to loss of feeling in the arms and legs
  • Doses of over 1,000mg a day of vitamin C can lead to abdominal pain and diarrhea
  • Taking excess doses of vitamin A can lead to liver failure and potential death.
  • The excess calories can cause athletes to actually gain fat rather than muscles.
  •  vitamin supplements may interfere with prescribed medicines for certain medical conditions and disorders.
  • Vitamin supplements usually need to be taken daily, maintaining a vitamin supplement ‘diet’ can become expensive.

One of the biggest problems with multi-vitamins is that people presume they are a good supplement for a healthy, balanced diet. They’re not. A good diet is always the best way to achieve overall good health.

Multi-vitamins are designed for those who struggle to eat healthily, a prime example being children who are fussy about eating fruit and vegetables. Children do a lot of running around and that burns up energy and vitamins fast, so without a good diet to support an active lifestyle, a multi-vitamin could be of some benefit.

Women, on the other hand, need lots of iron to make up for the loss of minerals during monthly menstruation. With a recommended daily intake of 18 milligrams, a multi-vitamin containing iron could be beneficial.

Who should avoid supplemental vitamins –

People who take certain medications may need to limit the amount of some vitamins they take due to potential interactions.  Taking certain antioxidant vitamins, including beta carotene, can increase health risks for smokers, and pregnant women shouldn’t take excessive amounts of vitamin A because this can raise their risk of birth defects.

 

Symptoms and signs of vitamin and minerals deficiency  and toxicity

Nutrient Signs and Symptoms of Deficiency Signs and Symptoms of Toxicity
Vitamin A(Retinol) Night blindness, xerosis, Bitot’s spot, keratomalacia, perifollicular hyperkeratosis, anorexia, bone changes Anorexia, headache, blurred vision, dry skin, pruritus, painful extremities, hepatomegaly, splenomegaly
Vitamin D Rickets/osteomalacia, bone pain, muscle weakness, fatigue, frequent infections, geriatric cognitive defects, pediatric asthma Hypercalcemia and tetany, anorexia, nausea, vomiting, constipation, polydipsia, polyuria, renal stones, hypertension
Vitamin E Loss of reflexes, gait disturbance (posterior tract-spinocerebellar symptoms), paresis of gaze, eczema, psoriasis, poor wound healing, broken capillaries Fatigue, headache, delayed wound healing, increased bleeding, muscle weakness
Vitamin K Bruising, bleeding gums, poor wound clotting Hemolytic anemia, liver damage
Vitamin B1 (Thiamine) Beriberi, edema, peripheral neuropathies/hot feet, lactic acidosis with carbohydrate Arrhythmias, anaphylactic shock with large intravenous doses
Vitamin B2 (Riboflavin) Reddened, greasy scaly, pruritic skin in the oculo-orogenital areas; dyssebacia (sharkskin), stomatitis, angular cheilosis, magenta tongue, photosensitivity, corneal vascularization No cases reported
Niacin Pellagra: photosensitive dermatitis; diarrhea; mucosal inflammation; dementia; beefy, red tongue Release of histamine: severe flushing, pruritus, gastrointestinal disturbances, elevated serum uric acid and glucose, hepatic toxicity
Vitamin B5 (Pantothenic Acid) Burning feet syndrome, fatigue, enteritis, alopecia, dermatitis Diarrhea, water retention
Vitamin B6 Seborrheic dermatitis, glossitis, cheilosis, angular stomatitis, peripheral neuropathy, irritability, convulsions Peripheral sensory neuropathy, ataxia, perioral numbness
Folate Megaloblastic anemia, glossitis, hair loss, cognitive defects, pallor, persistent fatigue, tender tongue, absence of neurological symptoms Masks vitamin B12deficiency
Vitamin B12(Cobalamin) Megaloblastic anemia, glossitis & oral mucosal lesions, tachycardia, anorexia, sensory neuropathy/paresthesias, muscle weakness, memory loss, depression, constipation, fatigue No clear toxicity reported
Biotin Scaly dermatitis, alopecia None reported
Vitamin C Scurvy, bleeding gums, anemia, fatigue, aching bones, joints, and muscles, perifollicular hemorrhages, poor wound healing Nausea, abdominal cramps, diarrhea
Calcium Tetany, depression, anxiety, irritability, bone pain, osteoporosis, rickets/ chondromalacia Constipation, hypercalciuria, hypercalcemia
Phosphorus Bone loss (rickets), weakness, anorexia, pain Tetany (infants), arrhythmias
Potassium Weakness, anorexia, nausea, irrational behavior, arrhythmias Hyperkalemiacardiac toxicity
Sodium Hypovolemia, muscle weakness Edema, hypertension
Chloride Infants: hypochloremic metabolic acidosis Hypertension
Magnesium Nausea, weakness, cognitive impairment, arrhythmias, constipation, muscle cramps Nausea, vomiting, diarrhea, hypotension
Iron Fatigue, anemia, glossitis Acute: vomiting, cyanosis, diarrhea, shock Chronic: hepatomegaly, slate-gray skin, cardiomyopathy, arthropathy
Zinc Anorexia, growth retardation, hypogonadism, hypogeusia, poor wound healing Chronic: hypocupremia (copper deficiency), microcytosis, impaired immune response, low HDL levels
Iodine Endemic goiter, cretinism Iodide goiter, myxedema (severe hypothyroidism)
Selenium Muscle pain, cardiomyopathy, growth retardation, osteoarthritis(cartilage defects) Alopecia, fingernail changes, garlic odor, nausea, diarrhea, peripheral neuropathy
Copper Hypochromic anemia, neutropenia, osteoporosis, growth retardation Hyperactivity, depression, headaches, capillary fragility
Manganese Weight loss, dementia, nausea/vomiting, changes in hair color, carb intolerance Neurologic, cognitive, and behavioral changes
Fluoride Not an essential nutrient Mottled, pitted teeth; impaired bone health; kidney, nerve, and muscle dysfunction
Chromium Weight loss, peripheral neuropathy, glucose intolerance Renal impairment
Molybdenum Irritability, coma Gout-like syndrome
N-Acetyl Cysteine, Glutathione Cataracts, macular degeneration, elevated gamma-glutamyl transpeptidase None reported

 

 

Click here for Myths about Vitamins

Vitamins have been around for nearly a hundred years. That’s enough time for scientists to learn a lot about how they work. It’s also plenty of time for rumors to spread.

  • Myth #1 – Vitamins make you hungry: No study supports this. Vitamins can give you more energy, you may become more active, burn more calories, and then feel hungry. Studies actually have shown that vitamins, especially multivitamins containing chromium, appear to reduce hunger.
  • Myth #2 – If I take vitamins, I don’t have to worry about diet or exercising: They’re called nutritional supplements for a reason – they supplement a healthy lifestyle that includes a balanced diet and regular exercise. Aging, stress, and other issues can make it difficult for your body to absorb nutrients from your diet. That’s why many doctors recommend a good multi.
  • Myth #3 – It’s best to take vitamins on an empty stomach: Take all supplements as directed and that’s typically with food. Ingesting them with a meal helps absorption and gets you in the habit of taking them regularly.
  • Myth #4- Regular activity gives me enough sunshine for sufficient Vitamin D: Most of us spend our days indoors working or watching TV. If we do go out, we slather on sunscreen. Whether you live in a sunny city, you may not be getting enough sunshine exposure to create Vitamin D. Yet Vitamin D is important for bone, breast, colon health, and more.
  • Myth #5 – Organic vitamins are better than synthetic: Your body cannot tell the difference. Certain organic vitamins may have naturally occurring fiber or other nutrients that synthetic does not. Usually either will suffice.
  • Myth #6 – All nutritional supplements are safe: Google the word vitamins and see how many results appear. Some are legit, some are not. How can you tell the difference? If a company makes outrageous claims to cure a disease or lose weight while you sleep, be suspicious. Look for reputable companies that sell high-quality products, are guaranteed, have a long history in the industry, and comply with FDA guidelines.
  • Myth #7 – Taking vitamins affect your weight: Vitamins have no calories. There are no studies linking vitamins with weight gain.
  • Myth #8 – Supplements don’t expire: Whether in capsule or tablet form, over time, even supplements kept in dark bottles will break down. Although they might not be harmful to take, they will lose some of their potency. Follow the “best used by” date.
  • Myth #9 – The bathroom medicine cabinet is the best place to store vitamins: Supplements are best stored in a dry, cool place, so a medicine cabinet exposed to heat and moisture is probably not a good idea. Instead keep supplements in a kitchen cabinet away from the stove or sink.
  • Myth #10 –  You can’t overdose on vitamins: It is possible to consume too many supplements. Extra amounts of water-soluble vitamins like B or C are excreted daily, fat-soluble vitamins including A and E get stored in fat tissues, so you’ll want to monitor your intake. Follow the recommended daily allowances and you should be in good shape.
  • Myth #11 – Probably you need multivitamin: A large number of people take a multivitamin — but they might be just wasting their money. Scientists say there’s no strong evidence to back up the belief that taking multivitamins makes you healthier.
  • Myth #12 – Vitamins, minerals, and supplements are “magic bullets” for good health: Vitamins, minerals, and supplements may provide important benefits for certain people, but, taken alone, don’t guarantee good health. Many doctors and scientists generally agree that a wellness plan should include exercise, a well-balanced diet, vitamins and supplements, restful sleep, meaningful work, school and/or volunteering, relaxation, and enjoyable time spent with families and friends.
  • Myth #13 – All Multivitamins are the same: There are no legal definitions of ‘Multivitamins’. Read labels to find a “multi” that doesn’t exceed 100 percent of the Daily Value (DV) for any nutrients.
  • Multi #14 – What’s listed on the label is what’s really in the product: Supplement manufacturers must list each ingredient (and its quantity) in a product, but they don’t have to prove the accuracy of these lists. To buy products with a certified seal-such as the USP seal or certification from a medical laboratory or an established brand.
  • Myth #15 – Taking a multi-vitamin can make up for a poor diet and prevent disease: The fact is scientists are still undecided about whether multivitamins are effective. Some studies suggest multis protect against premature death. Others show they offer no benefit. Either way, food first is always the best prescription for needed nutrients. Nature packages vitamins and minerals in perfect combinations and benefits our bodies with yet-to-be-discovered nutrients, too. Dietary supplements are intended to supplement the diet, not replace it.
  • Myth #16 – All supplements are safe because they are natural: Anything that has the potential to be healing also has the potential to be harmful. Even though nutrients come from nature, when manufacturers process them into pill-form, they become unnatural. What’s more, natural doesn’t necessarily mean safe or effective.
  • Myth #17 – Supplements are never necessary: Dietary supplements may be beneficial for certain populations and to help manage various conditions. Examples include:
    • Someone on a calorie-restricted diet who may benefit from a multivitamin and mineral
    • Someone who is allergic to milk who may benefit from calcium and vitamin D
    • A vegan who may benefit from taking vitamin B12
    • Pregnant moms who benefit from taking folic acid

    The jury is out on many supplements, but most experts believe products are only helpful if you’re deficient in a given nutrient. Women who lose a lot of iron due to heavy menstrual bleeding, for example, might need an additional iron supplement while those who are going through menopause may need extra calcium and vitamin D.

  • Myth #18 – Supplements don’t interact with medications:  Certain supplements, including vitamin K (which helps blood clot), zinc (which some people believe boosts immunity) and omega-3s (which thin the blood), may interact with prescription and over-the-counter medications. Whether you’re taking a daily aspirin to protect against heart disease or you’re on an antibiotic for a bacterial infection, the supplements you’re taking could interfere or enhance the effects of your medications. You should always share with your physician a list of any supplements you are currently taking to help avoid these negative interactions.
  • Myth #19 – Supplements always play well together: Some supplements help each other out, just like teammates. Vitamin C helps the body absorb iron, for example. Others actually work against each other. For example, calcium blocks the absorption of iron, and zinc blocks copper absorption. So taking high doses of one nutrient can actually cause a deficiency in another. Let your doctor know about every supplement you’re taking, even if you think it’s harmless. Many vitamins and minerals, as well as herbal supplements, have side effects ranging from a rash to stomach upset. They can also interact with medications and other vitamins.
  • Myth #20 – If small doses of vitamins are good, big doses must be even better: It is important to get the recommended daily allowance (RDA) of all the vitamins, but taking large doses (also known as mega-doses) can be harmful, especially for the fat-soluble vitamins that are stored in the body, but also for some of the water-soluble vitamins too.
  • Myth #21 – You can’t get enough vitamins from the foods you eat: If you eat a variety of healthy foods you will get vitamins from your diet. In fact, nutritionists prefer that people get their vitamins from foods because foods that contain vitamins also have other substances that scientists have found help keep people healthy
  • Myth #22 – Vitamins help me lose weight: There is no evidence that vitamins affect weight loss or gain. Herbal weight loss supplements have risen in popularity over the years, but there is little proof that they’re effective. Vitamin pills contain no calories themselves, unless you’re taking a chewable which contains sugar, but this should have little if any, the effect on your weight.
  • Myth #23 –  It doesn’t matter what time of day I take my vitamins: Your body performs different functions at different times of the day, and vitamins have certain requirements for proper utilization. Most vitamins are best taken with meals. Fat-soluble vitamins need fat in order to be absorbed. Calcium should be taken before bedtime because the body utilizes the mineral at night. Vitamin C lasts only a few hours in the bloodstream and should be taken every few hours. To get the most out of your vitamins, do some research to learn more about them. If you take multiple supplements, try organizing them in a compartmentalized pillbox.
  • Myth #24 – You must eliminate all fat from your diet: The most nutritionally sound approach to dietary fat is low saturated fat, not no fat. Some nutrients are found in significant quantities only in higher fat foods.

 

The Bottom line –

More isn’t always better when it comes to vitamins – and it’s best to get them naturally from dietary sources, as long as you eat a balanced diet and have no health problems that affect your ability to absorb them. So, don’t automatically reach for a pill to improve your health – choose more nutrient-rich foods instead.

 

 

Every Day is Yoga Day

Every day is Yoga Day

21st June is celebrated as Yoga day worldwide. A large number of people gather at various places like Schools, Colleges, Playgrounds, Seaside etc., and do yoga for possibly 30 minutes and most of them do yoga after a year on the same day so assume every day is yoga day and practice daily.

If this trend continues then no one will get the benefit of these asanas which has the potential to keep you healthy throughout your life. Benefits of Yoga are immense most of them are mentioned later in this post. Many do new year resolutions of doing yoga daily and within a month’s time forget about the same.

Yoga is an ancient physical, mental, and spiritual practice that originated in India. The word ‘yoga’ derives from Sanskrit and means to join or to unite, symbolizing the union of body and consciousness.

Yoga is an invaluable gift of India’s ancient tradition. It embodies unity of mind and body; thought and action; restraint and fulfillment; harmony between man and nature; a holistic approach to health and well-being. It is not about exercise but to discover the sense of oneness with yourself, the world, and nature. By changing our lifestyle and creating consciousness, it can help in well being.

The origins of yoga are shrouded in mystery and mythology while some historians find many clues in the practices of Himalayan Shamans as still be seen in Tibet and Nepal. Lord Shiva is considered the father of ancient yoga while some historian claims that Patanjali is the father of modern yoga.

Click here for Brief about YOGA:

Yoga is essentially a spiritual discipline based on an extremely subtle science that focuses on bringing harmony between mind and body. It is an art and science for healthy living. The word “Yoga” is derived from the Sanskrit root Yuj meaning “to join”, “to yoke” or “to unite”.

According to Yogic scriptures, the practice of Yoga leads to the union of individual consciousness with universal consciousness. According to modern scientists, everything in the universe is just a manifestation of the same quantum firmament. One who experiences this oneness of existence is said to be “in Yoga” and is termed as a yogi who has attained a state of freedom, referred to as Mukti, nirvāna, kaivalya or moksha.

“Yoga” also refers to an inner science comprising of a variety of methods through which human beings can achieve union between the body and mind to attain self-realization. The aim of Yoga practice (sādhana) is to overcome all kinds of suffering that lead to a sense of freedom in every walk of life with holistic health, happiness, and harmony.

Brief History :

The science of Yoga has its origin thousands of years ago, long before the first religion or belief systems were born. According to Yogic lore, Shiva has seen as the first yogi or ādiyogi and the first guru or ādiguru. Several thousand years ago, on the banks of lake Kantisarovar in the Himalayas, ādiyogi poured his profound knowledge into the legendary saptarishis or “seven sages”. These sages carried this powerful Yogic science to different parts of the world including Asia, the Middle East, northern Africa, and South America. Interestingly, modern scholars have noted and marveled at the close parallels found between ancient cultures across the globe. However, it was in India that the Yogic system found its fullest expression. Agastya, the saptarishi who traveled across the Indian subcontinent, crafted this culture around a core Yogic way of life.

Yoga is widely considered as an “immortal cultural outcome” of the Indus Saraswati Valley Civilisation – dating back to 2700 BC – and has proven itself to cater to both material and spiritual uplift of humanity. A number of seals and fossil remains of Indus Saraswati Valley Civilisation with Yogic motifs and figures performing Yoga sādhana suggest the presence of Yoga in ancient India. The seals and idols of mother Goddess are suggestive of Tantra Yoga. The presence of Yoga is also available in folk traditions, Vedic and Upanishadic heritage, Buddhist and Jain traditions, Darshanas, epics of Mahabharata including Bhagavadgita and Ramayana, theistic traditions of Shaivas, Vaishnavas and Tantric traditions. Though Yoga was being practiced in the pre-Vedic period, the great sage Maharishi Patanjali systematized and codified the then existing Yogic practices, its meaning, and its related knowledge through Patanjali’s Yoga Sutras.

After Patanjali, many sages and Yoga masters contributed greatly to the preservation and development of the field through well-documented practices and literature. Yoga has spread all over the world by the teachings of eminent Yoga masters from ancient times to the present date. Today, everybody has a conviction about Yoga practices towards the prevention of disease, maintenance, and promotion of health. Millions and millions of people across the globe have benefited by the practice of Yoga and the practice of Yoga is blossoming and growing more vibrant with each passing day.

Fundamentals of yoga :

Yoga works on the level of one’s body, mind, emotion, and energy. This has given rise to four broad classifications of Yoga: Karma Yoga where we utilize the body; Jnāna Yoga where we utilize the mind; Bhakti Yoga where we utilize the emotion and Kriya Yoga where we utilize the energy. Each system of Yoga we practice falls within the gamut of one or more of these categories.

Every individual is a unique combination of these four factors. Only a guru (teacher) can advocate the appropriate combination of the four fundamental paths as is necessary for each seeker. All ancient commentaries on Yoga have stressed that it is essential to work under the direction of a guru.

Traditional schools :

The different philosophies, traditions, lineages, and guru-shishya paramparas of Yoga led to the emergence of different traditional schools. These include Jnāna Yoga, Bhakti Yoga, Karma Yoga, Pātanjala Yoga, Kunḍ ạ lini Yoga, Haṭha Yoga, Dhyāna Yoga, Mantra Yoga, Laya Yoga, Rāja Yoga, Jain Yoga, Bouddha Yoga, etc. Each school has its own approach and practices that lead to the ultimate aim and objectives of Yoga.

Yogic practices for health and wellness :

The widely practiced Yoga sadhanas are Yama, Niyama, Āsana, Prānāyāma, Pratyāhara, Dhārana, Dhyāna, Samādhi, Bandhas and Mudras, Shatkarmas, Yuktāhāra, Mantra-Japa, Yukta-karma, etc. Yamas are restraints and Niyamas are observances. These are considered to be pre-requisites for further Yogic practices. Āsanas, capable of bringing about the stability of body and mind, “kuryat-tadasana- sthairyam”, involve adopting various psycho-physical body patterns and giving one an ability to maintain a body position (a stable awareness of one’s structural existence) for a considerable length of time.

Prānāyāma consists of developing awareness of one’s breathing followed by willful regulation of respiration as the functional or vital basis of one’s existence. It helps in developing awareness of one’s mind and helps to establish control over the mind. In the initial stages, this is done by developing awareness of the “flow of in-breath and out-breath” (svāsa-prasvāsa) through nostrils, mouth, and other body openings, its internal and external pathways and destinations. Later, this phenomenon is modified, through regulated, controlled and monitored inhalation (svāsa) leading to the awareness of the body space getting filled (puraka), space(s) remaining in a filled state (kumbhaka) and it getting emptied (rechaka) during regulated, controlled and monitored exhalation(prasvāsa).

Pratyāhara indicates dissociation of one’s consciousness (withdrawal) from the sense organs which connect with the external objects. Dhārana indicates a broad-based field of attention (inside the body and mind) which is usually understood as concentration.

Dhyāna (meditation) is contemplation (focussed attention inside the body and mind) and Samādhi (integration).

Bandhas and Mudras are practices associated with Prānāyāma. They are viewed as the higher yogic practices that mainly adopt certain physical gestures along with control over respiration. This further facilitates control over the mind and paves the way for higher Yogic attainment. However, the practice of dhyāna, which moves one towards self-realization and leads one to transcendence, is considered the essence of Yoga Sādhana.

Śaṭkarmas are detoxification procedures that are clinical in nature and help to remove the toxins accumulated in the body. Yuktāhāra advocates appropriate food and food habits for healthy living.

 

every day is yoga day

Click here for UN Declaration of Yoga Day:

On 11 December 2014, India’s Permanent Representative Asoke Mukherji introduced the draft resolution in UNGA. The draft text received broad support from 177 Member States who sponsored the text, which was adopted without a vote. This initiative found support from many global leaders. A total of 177 nations co-sponsored the resolution, which is the highest number of co-sponsors ever for any UNGA Resolution of such nature and was passed with an overwhelming majority.  “Yoga is an invaluable gift of India’s ancient tradition.” The UN declaration of Yoga Day would make people more aware of his surroundings and help him to lead a better and stress-free life.

The idea of International Day of Yoga was first proposed by the current Prime Minister of India, Mr. Narendra Modi during his UN general assembly speech at the UNGA, on 27 September 2014. The importance of yoga can be summed up in the words of Narendra Modi “Yoga is not just about exercise; it is a way to discover the sense of oneness with yourself, the world and nature.”

India’s soft power ( India is a repository of an astounding wealth of living patterns and modes of heritage. With about 1,400 dialects and 18 officially recognized languages, several religions, various styles of art, architecture, literature, music, and dance, and several lifestyle patterns, the country is the largest democracy with a seamless picture of diversity and unity, perhaps unparalleled anywhere in the world ) and its new global outreach became apparent after the United Nations General Assembly in September 2015 responded positively to Prime Minister Narendra Modi’s suggestion that June 21 every year be commemorated worldwide as International Yoga Day.

Following this initial proposal, the UNGA held informal consultations on the draft resolution entitled “International Day of Yoga”, on 14 October 2014. The consultations were convened by the delegation of India. The UN proclaimed 21st June as the International Day of Yoga by resolution 69/131 on 1st December 2014 proposing a dedicated day for highlighting the virtues of practicing yoga.  In 2015 Reserve Bank of India issued a 10 rupees commemorative coin to mark the International Day of Yoga.

When proposing 21 June as the date, Modi said that the date was the longest day of the year in the northern hemisphere (shortest in the southern hemisphere), having special significance in many parts of the world. From the perspective of yoga, the summer solstice marks the transition to Dakshinayana. The first full moon after summer solstice is known as Guru Poornima. Shiva, the first yogi (Adi Yogi), is said to have begun imparting the knowledge of yoga to the rest of mankind on this day and became the first guru (Adi Guru). Dakshinayana is also considered a time when there is a natural support for those pursuing spiritual practices.

About the logo :

  • Folding of both hands in the logo Symbolise Yoga, the union, which reflects the union of individual consciousness with that of universal consciousness, a perfect harmony between mind & body, man & nature; a holistic approach to health & well being.
  • The brown leaves symbolize the Earth element, the green leaves symbolize the Nature, blue symbolizes the Water element, brightness symbolizes the Fire element and the Sun symbolizes the source of energy and inspiration.
  • The logo reflects harmony and peace for humanity, which is the essence of Yoga.

Following the adoption of the UN resolution, several leaders of the spiritual movement in India voiced their support for the initiative. The founder of the Isha Foundation, Sadhguru, stated, “this could be a kind of a foundation stone to make a scientific approach to the inner well-being of the human being, a worldwide thing… It’s a tremendous step for the world.” The founder of Art of Living, Ravi Shankar, lauded the efforts of Modi, saying, “It is very difficult for any philosophy, religion or culture to survive without state patronage. Yoga has existed so far almost like an orphan. Now, official recognition by the UN would further spread the benefit of yoga to the entire world.”

“Yoga, according to me, is a science and an art that is performed by the body, but it actually satisfies our soul. That is the reason I have taken it up so seriously. I want to be connected with my soul,” shares Shilpa. The actor also says that Yoga plays an important role in maintaining one’s mental health and she wishes more people would take it up as a regular practice. Shilpa Shetty is known for her ageless looks and one can say that Yoga can surely be credited for that.

International Yoga Day aims to raise awareness worldwide of the many benefits of practicing yoga. Yoga was added to UNESCO’s list of Intangible Cultural Heritage in December 2016.

 

See the source image

World Yoga Day Theme

  • The theme of World Yoga Day 2018 was “Yoga for Peace”.
  • The theme of 2017 was “Yoga For Health”.
  • The theme of 2016 was “Connect the Youth”.
  • The theme of 2015 was “Yoga For Harmony And Peace”.

Importance of Yoga day –

Yoga has many health benefits. It is adopted to fulfill the following objectives:

1. To make people aware of the natural benefits of Yoga.

2. It allows people to connect with nature.

3. To draw the attention of people towards the benefits of Yoga.

4. To reduce the rate of health challenging diseases all over the world.

5. To bring communities much closer together to spend a day devoted to good health way from their busy schedules.

6. To make people get used to meditation through yoga.

7. To draw the attention of people worldwide towards the holistic benefits of yoga.

8. To reduce the rate of health challenging diseases all over the world.

9.  To link between protection of health and sustainable health development.

10. To get a win over all the health challenges through regular yoga practice.

11. To promote the better mental and physical health of people through yoga practice.

12.  To help people in their bad situations themselves by getting relief from stress through yoga.

13. To strengthen global coordination among people through yoga.

14. To make people aware of physical and mental diseases and its solutions through practicing yoga.

15.  To let people know their rights of good health and healthy lifestyle to completely enjoy the highest standard of physical and mental health.

 

Image result for images of yoga by yogis

Click here for Yogis of India:

Maharishi Patanjali

Maharishi Patanjali is the ‘father of Yoga’ who compiled 195 Yoga Sutras that became the foundation of Yoga philosophy. The commentary on these sutras is called Bhasya. The core essence of Patanjali is the eightfold path of Yoga (Ashtanga Yoga) that focusses on healthy living through Yoga.

Swami Vivekananda

Born in Calcutta in 1863, Swami Vivekananda showed a desire to unravel the spiritual and realize God even when he was a child. This is why he chose Ramakrishna as his Guru because he was sure that Ramakrishna would be able to demonstrate for him the reality of God. Ramakrishna introduced him to Advaita Vedanta and also told him that all religions are true. However, the best form of worship is service to man. The credit of introducing Vedanta and yoga to Europe and America goes to Swami Vivekananda. He raised Hinduism to the pedestal of a world religion by introducing it at the Parliament of World’s Religions at Chicago in 1893 where he also gave an inspiring speech and called the people of America his brothers and sisters. Vivekananda also raised interfaith awareness. He founded the Ramkrishna Mission and Math.

Sri Aurobindo

Sri Aurobindo was one of the brilliant prolific spiritual personalities of India. Sri Aurobindo Ghose was a great yogi, philosopher, and poet. Sri Aurobindo penned down a total of 68 books on different domains of spirituality. His best publication is ‘The Life Divine’, which focuses upon theoretical aspects of Yoga, another one is ‘Synthesis of Yoga’ that throws light on practical facets of Yoga. Sri Aurobindo Ashram, Pondicherry is a great seat of spiritual practice, which is known as Integral Yoga. Auroville or Aurobindo Ashram spread the spirit of universal brotherhood. He was born in Kolkata on 15th August 1872 and sent to London for study at the age of seven.

Swami Sivananda Saraswati

Born in 1887 at Pattamadai, Tamil Nadu in 1887 Swami Sivananda was a Doctor in Malaysia, but he renounced his medical practice in 1924 when Swami Vishwananda Saraswati initiated him into Dashnami Sannyasa. He practiced intense sadhana, yoga, and learned the scriptures. He became a wandering monk and toured the length and breadth of India. Wherever Sivananda went, he tried to awaken the moral and spiritual consciousness of people. In 1936, he founded the Divine Life Society at Rishikesh with the main aim of spreading spiritual knowledge and serving mankind. Being a doctor he started the Sivananda Ayurvedic Pharmacy in 1945.

Tirumalai Krishnamacharya

Tirumalai Krishnamacharya (November 18, 1888 – February 28, 1989) was an Indian yoga teacher, ayurvedic healer, and scholar. Often referred to as “The Father of Modern Yoga,” Krishnamacharya is widely regarded as one of the most influential yoga teachers of the 20th century and is credited with the revival of hatha yoga. Krishnamacharya held degrees in all the six Vedic darśanas or Indian philosophies. While under the patronage of the Maharaja of Mysore, Krishna Raja Wadiyar IV, Krishnamacharya traveled around India giving lectures and demonstrations to promote yoga, including such feats as stopping his heartbeat. He is widely considered as the architect of vinyasa in the sense of combining breathing with movement.

Paramahansa Yogananda

Paramahansa Yogananda is one of the pioneer Indian Yoga masters who introduced meditation and Kriya Yoga to the western world through his book ‘Autography of a Yogi’. In one of his other books, The Self-Realisation Fellowship Lessons, Paramahansa Yogananda stressed upon the realization of God through Yogic practices.

Maharishi Mahesh Yogi

Maharishi Mahesh Yogi was born on 12th January 1918 and is one of the great Indian Yoga gurus famous across the globe equally. Maharishi Mahesh Yogi was the founder of ‘Transcendental Meditation Techniques’. He trained many teachers in ‘Transcendental Meditation and taught Transcendental Meditation Techniques to more than 5 million people across the globe.

BKS Iyengar

B.K. S. Iyengar is popularly known as Guruji, who genuinely explains the meaning of Yoga sutras. Born in 1918, he is one of the leading Yoga personalities in the world and popularises yoga across the globe. Yogacharya Iyengar’s style of teaching Yoga is unique and termed as ‘Iyengar Yoga’. B. K. S. Iyengar has command over Yogasanas, in fact, has the authority over asanas. Iyengar ji has written many books on Yoga Philosophy such as ‘Light on Yoga’, ‘Light on Pranayama’, ‘Light on the Yoga Sutras of Patanjali’, ‘Patanjali Yoga Sutra Paricay’, etc. He is the recipient of Padma Shri and Padma Bhushan. In a survey of Times Magazine, Iyengar ji is named as one of the 100 most Influential People in the World in 2004.

 

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Click here for Gentle exercise for workplace wellness and efficiency

According to the statistics, Carpal Tunnel Syndrome (CTS) & Repetitive Stress Injuries (RSI) have dramatically increased in the past years, since the evolution of the personal computer.

Checklist for Prevention

  1. The most important thing to do is to take your eyes off, your computer screen and gaze into the far distance every half an hour.
  2. Drink a glass of water at a regular interval of time.
  3. Stay aware of your posture while you are sitting on your chair.
  4. During the lunch break involve yourself in physical exercises.
  5. Include full-body stretch in your daily activity.
  6. Check that your workstation is set up correctly.
  7. The computer screen should be at eye level or below the eye level.
  8. Follow some exercise programs that include upper body strength.
  9. The program must also include exercise for flexibility, to stretch out the contracted muscles of the wrist, arm, shoulder, neck, and upper back.
  10. Stretch your body before you go to bed at night.
  11. Observe your sleeping positions.
  12. Make sure that you have the right pillow height for sleeping.
  13. The neck should be supported, but too many pillows will create problems as well.
  14. The neck should be in line with the rest of the spine.

What are the solutions?
Easy Desktop Yoga is a series of exercises based on yoga and designed specifically for working people. Simple and easy modified yoga exercises help you to calm, invigorate, and relax. Desktop Yoga is the perfect solution for those who want a simple, relaxing workout which they can perform while sitting at their desks. It is excellent for reducing stress during a long workday. This program targets the muscles that are mostly affected while sitting for a long period of time. It is divided by body part, so you can choose how long you want to work out.

Recommended Yoga Exercises
Here are some desktop yoga-based exercises which can be done in the office during the course of the day to help prevent CTS and RSI. Hold the positions for a few breaths and let the stretch increase, but do not force it. The most important part of each exercise is to become aware of your body and breathe.

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Full body stretch-Tad Asana (Tree Pose): Exhale and inhaling take both the arms up above the head from the sides and join the palms at the top. Lift the heels and stand on the toes and pull the whole body upward. Continue smooth breathing. Pull the hands upward as much as possible.

Internal Effects: In this asana all the muscles stretch in one direction at one time and then relaxed. This process helps to remove all the strains. The muscles get rest and relaxed.

Hand Exercise: Sit straight. Keep both your hands straight forward. Make a strong fist & open it. Repeat it 10 times with enough strength. Make a strong fist and rotate clockwise 10 times and anti-clockwise 10 times. Pull your both hands with strength while inhaling and push you are both hands forward while exhaling.

Shaking out Tension: Shake out your wrists and arms, letting them dangle from your shoulders. Rotate your shoulders forward and back.

Neck Exercises: Sit straight on your chair with feet firmly on the floor. Keep your hand straight on the seatback. Extend the torso and drop the chin into the chest.

First set: While inhaling turn your head to the left side and hold for 10 seconds. Exhaling turns your head to the right side and holds for 10 seconds. Repeat it twice. Come to the center while inhaling. Tilt your head down to the right and hold for 10 seconds. Tilt your head left and hold for 10 seconds. Repeat it twice and come to the center. While inhaling tilt your head back and hold for 10 seconds. Exhaling tilts your head down and holds for 10 seconds. Repeat it twice and come to the center. While inhaling tilt your head back and rotate your head slowly clockwise and anticlockwise for 5 rounds. Come to the center.

Second set: Place your right palm on your right side of the head and resist. Repeat from the left side as well. Place both your palms on your forehead and resist. Interlock your fingers to place it in your back of the head and resist.

Release the Neck: Shrug the shoulders high up to the ears and then release and drop. Repeat at least 3 times.

Back Exercise (Forward Bending): Sit on a chair, spread the legs apart. Stretch both arms up and then bend forward, placing both palms on the floor. Hold on to the posture for 10-25 seconds and release. Repeat the same movement 5 times.

Opening the Chest: Interlock your fingers behind your back with the palms facing the torso. Roll the shoulders back, but keep the ribs from poking forward. Stretch your elbows and arms on the exhale and hold it for a few breaths. On the exhale, bend your elbows and bring your wrists to the right side waist, gently pressing the right elbow towards the left. Release and do the other side.

Opening the mid-back (Hug your body): Hug your body, placing the right hand on your left shoulder and left hand on your right shoulder. Breathe into the area between your shoulder blades. Exhaling brings the arms straight down, the palms facing each other. Stretch the fingers up, and on the next exhale, raise the elbows up to shoulder height. Hold for a few breaths and then repeat on the other side.

Back Exercise (Side Stretching): Hold chair with one hand. Stretch the other arm up and bend sideways. Hold on to the posture for 10-25 seconds and release. Come back to the starting position and repeat on the other side. Repeat it thrice.

Pawanmuktasana (Abdominal Massage): Sit straight on a chair, bend your right leg, interlock your fingers, and hold your knee. While exhaling pulls your knee up to the chest. Hold for 20 seconds, release it while inhaling. Repeat it with the left side as well.

Ardhamatsyasana (Twisting the Torso): With the feet planted firmly in the ground and the thigh bones pressing into your chair, inhale to take your right leg up and cross it to the left side. Place your right hand straight on the chair. Hold your knee with the left hand and press on the abdomen while exhaling. Inhale to take it up and exhale to bring it down. Repeat it with the other leg as well. Remember to keep breathing slowly and deeply as you twist.

Leg Exercise: While standing place your one leg on the chair and stretch your toes hamstring muscle by pulling your toes in. While inhaling takes both your legs up and exhaling bend forward keeping your back straight. Try to hold your toes with both hands. Hold for 20 seconds. Inhaling come up. Repeat it with the other side as well.

Relax the Eyes: Turn your head right and left, looking into the far distance with your eye gaze. Close your eyes and take some deep, slow breaths with your belly soft. You can do it without moving your head as well.

Sahaj Pranayama: Sit in a chair with a straight back. Close the eyes and relax, keeping the spine and body straight. Focus all attention on the navel region – the point of fire in the body. Inhale deeply; tilt your chin down to touch collar bone. Hold your breath for a count of 10. Raise your chin up and exhale through the mouth. Repeat the three stages of this cycle in a rhythmic fashion. Practice up to 5 rounds.

Don’ts: People with cervical spondylosis should not press the chin down. They can keep their chin up.

Kapalabhati: Sit in a comfortable position with a straight spine. Take two or three deep inhales and exhales. Inhale deeply to exhale sharply and forcefully through the nostrils, drawing the belly in as you exhale and producing a puffing sound. Let the inhalation happen passively, and continue this cycle of forceful exhalation and passive inhalation at a fast pace so that the belly is pumping continuously. At the same time, receive an auto-suggestion about the increased flow of blood circulation, detoxification, and vitalization of the vital organs viz. kidney, small intestine, large intestine, prostate gland, liver, gallbladder, pancreas, spleen, and lungs, etc.
Practice the process for 2.5-15mins. You may take short breaks when you start out on this yogic breathing exercise.

Benefits: Kapalbhati means the exercise which makes the forehead luminous & lustrous. This Pranayama supplies pure life energy to the brain. It increases the blood circulation in the brain and removes blood clots, thereby improving the memory power. Other than this the toxins and foreign substances from the body are evacuated. It cures a cold, sinusitis, allergy, tension, and other diseases. It is very useful in case of phlegm, skin disease, asthma, heart diseases, low blood pressure, depression, tiredness, laziness, sleeplessness, migraine, joint pain, obesity, diabetes, constipation, indigestion, acidity, gastric problem and other diseases pertaining to the kidneys and prostate gland, etc. are also cured. As a result, the whole body becomes healthy and disease-free.

 

Click here for Following four asanas will help you lose weight:

Many people assume that since yoga is a passive fitness activity it may not give us the desired weight loss results. However, that is not true. Though yoga doesn’t involve vigorous, HIIT-like movements or fast-paced aerobic activities, it can still help your body burn fat fast.

The subject of weight loss with yoga is often looked at with uncertainty because it doesn’t exactly seem so laborious or physically intensive. And yoga works not just on our bodies but also on our minds. It helps promote flexibility in your body, boost concentration, and more importantly release stress.

If you are planning to lose weight, there is nothing more effective than yoga. The evidence of its effectiveness is in yogis who have been lean and healthy for centuries. In fact, the weight loss yoga trends like hot yoga and hath yoga are all based on the traditional form of yoga, Apart from a regular practice of yoga, one must also follow mitahara (measured eating), which is not the same as dieting. To follow mitahara, one must eat as a form of devotion to the temple that is our body.

  1. Atmantan, “Suryanamaskar, or the sun salutation, is the best yoga asana for weight loss. It is usually practiced as a warm-up exercise as it works on every body part.

Suryanamaskar (Sun salutation): Here’s how to get it right.

  1. Start with the prayer pose,
  2. Move to raised arms post,
  3. Hand to foot pose,
  4. Then the equestrian pose,
  5. Then the stick pose,
  6. Slowly move to salute with eight points post,
  7. Then cobra pose,
  8. Follow it up with mountain pose,
  9. Back to the equestrian post,
  10. Hand to foot pose,
  11. Raised arms and back to where you started at the prayer pose.
  12. This is a great way to speed up metabolism, activate digestion, and strengthen abdominal muscle. Apart from these, it also promotes good sleep and keeps anxiety at bay.

Make sure to stay in form when practicing naukasan

Naukasan (Boat Pose): Lie down on your back bring the legs together, hands on the thighs, or next to the thighs on the floor. Once in position, inhale and raise your head, arms in a straight line off the floor at 30-degree angle, toes pointing upward. This asana engages the core, increases the efficiency of abdominal muscles, and helps reduce belly fat.

Try to stay in this position and stretch your hamstrings.

Paschimottanasan (head to toe): Sit with legs stretched out and together, inhale and raise the arms alongside your ears, exhale and pull the navel in, stretch the spine forward from the hips. Attempt to hold the toes with hands, bending the elbow outward or downward. This pose helps elongate the spine and give it a good stretch.

This pose will help burn fat faster.

Dandasana (plank post): This pose has been translated into many fitness routines, but it won’t be wrong to say that it originated in the centuries-old yoga practice. Lie down on the abdomen, bring the elbows under the shoulders, get in the pushup position and place your forearms on the ground. Inhale and lift your body off the floor, with toes and hand support. Squeeze the glutes, tighten your abdominal muscles. Hold the post for 5-7 normal breaths. This pose is an excellent way to engage and strengthen the core, help burn fat and calories from the abdomen.

 

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Click here for Benefits of Yoga:

The benefits of yoga provide both instant gratification and lasting transformation. In the fitness world, both are extremely important. Too much time with too few results can be incredibly discouraging, and monotonous routines week after week can lead to stagnation. Yoga can change your physical and mental capacity quickly while preparing the mind and body for long-term health.

Yoga is very necessary and beneficial for all human beings if it is practiced by all on a daily basis in the early morning. The benefits of Yoga include:-

  • Increased muscle strength and tone
  • Increased flexibility
  • Improved respiration, energy and vitality
  • Maintaining a balanced metabolism
  • Weight reduction
  • Cardio and circulatory health
  • Improved athletic performance
  • It tones the skin, improves oxygenation to the skin, imparts a beautiful glow, and keeps the skin youthful and free from problems.
  • Prevents cartilage and joint breakdown.
  • Protects your spine.
  • Betters your bone health.
  • Increases your blood flow.
  • Drains your lymph and boosts immunity.
  • Drops your blood pressure.
  • Regulates your adrenal glands.
  • It lowers blood sugar.
  • It helps your focus.
  • It helps to promote blood circulation and oxygenation to the scalp and hair follicles.
  • Many beauty problems are triggered off by stress. Since yoga helps to induce relaxation and reduce stress
  • It certainly helps in dealing with stress-related conditions like acne, hair loss, dandruff, etc.
  • yoga has shown that positive changes also occur in the personality, in attitudes, emotional stability, self-confidence.
  • It helps you concentrate.
  • Relaxes your system.
  • Improves your balance.
  • It helps you sleep deeper.
  • Gives your lungs room to breathe.
  • Increases your self-esteem.
  • It gives you inner strength.
  • Uses sounds to soothe your sinuses.
  • Releases tension in your limbs.
  • Eases your pain.
  • It has a direct effect on the mind, emotions, and mood.
  • It is a regular stress-buster and puts the glow back on the skin.
  • It helps oxygenation.
  • Perfects your posture.
  • It imparts a feeling of physical and mental exhilaration.
  • Yoga improves blood circulation, including the circulation of blood to the skin surface.
  • It also promotes the removal of toxins through the skin.
  • Encourages self-care.
  • Fosters mental calmness.
  • Relieves Anxiety.
  • Hip flexors are stretched and strengthened.
  • Imparts a beautiful glow and keeps the skin youthful and free from problems.
  • You will feel instantly rejuvenated and good about yourself.

 

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Click here for Quotes about Yoga -

Yoga is a mirror to look at ourselves from within.

  • You cannot always control what goes on outside, but you can always control what goes on inside… So start yoga to control your inside world … !.
  • Yoga is the practice of quieting your mind. Yoga is not a religion. It is a science, science of well-being, the science of youthfulness, the science of integrating body, mind, and soul.
  • Yoga is not a workout, it is a work in and this is the point of spiritual practices to make us teachable, to open up our hearts and focus our awareness so that we can know what we are already and what we already know.
  • Yoga is not about self-improvement, it’s about self-acceptance.
  • Yoga imparts a lasting sense of joy, peace, and fulfillment.
  • Yoga enhances vitality, focus, and productivity; it stabilized the human body, mind, and emotion of a human being.
  • Yoga is a light, once lit, will never dim. The better you practice the brighter the flame will be.
  • Yoga is the golden key that unlocks the door to peace, joy, and happiness.

Yoga can contribute to resilience against non-communicable diseases.

Yoga can bring communities together in an inclusive manner that generates respect.

Yoga can contribute to development and peace. It can even help people in emergency situations to find relief from stress.

U.N. Secretary-General Ban Ki-moon

“Yoga lets people discover the sense of oneness with yourself, the world and nature” Prime Minister of India Narendra Modi

“Through the practices of yoga, we discover that concern for the happiness and well being of others, including animals, must be an essential part of our own quest for happiness and well being. The fork can be a powerful weapon of mass destruction or a tool to create peace on Earth.”
Sharon Gannon

“You cannot do yoga. Yoga is your natural state. What you can do are yoga exercises, which may reveal to you where you are resisting your natural state.”
Sharon Gannon

“A photographer gets people to pose for him. A yoga instructor gets people to pose for themselves.”
T. Guillemets

“In theory, practice and theory are the same. In practice they are not.”
Yogi Berra

“When the breath wanders the mind also is unsteady. But when the breath is calmed the mind too will be still, and the yogi achieves long life. Therefore, one should learn to control the breath.”
Hatha Yoga Pradipika

“You cannot always control what goes on outside. But you can always control what goes on inside.”
Mr. Yoga

“Before you’ve practiced, the theory is useless. After you’ve practiced, the theory is obvious.”
David Williams

“The most important pieces of equipment you need for doing yoga are your body and your mind.”
Rodney Yee

“Exercises are like prose, whereas yoga is the poetry of movements. Once you understand the grammar of yoga; you can write your poetry of movements.” -Amit Ray

Yoga has a sly, clever way of short-circuiting the mental patterns that cause anxiety.
Baxter Bell

“Yoga teaches us to cure what need not be endured and endure what cannot be cured.”
B.K.S. Iyengar

“Yoga, an ancient but perfect science, deals with the evolution of humanity. This evolution includes all aspects of one’s being, from bodily health to self-realization. Yoga means union – the union of body with consciousness and consciousness with the soul. Yoga cultivates the ways of maintaining a balanced attitude in day to day life and endows skill in the performance of one’s actions.”
B.K.S. Iyengar

“When you listen to yourself, everything comes naturally. It comes from inside, like a kind of will to do something. Try to be sensitive. That is yoga.” –Petri Räisänen

 

Celebration of International Day of Yoga :

 

 

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Click here for postures of Asanas and more