Tag: #health #fitness #yoga

Miscarriage – Causes and Symptoms

A miscarriage (also called a spontaneous abortion) is the unexpected ending of a pregnancy in the first 20 weeks of gestation. Just because it’s called a “miscarriage” doesn’t mean you did something wrong in carrying the pregnancy. Most miscarriages are beyond your control and occur because the fetus stops growing.

Types of miscarriage

Your pregnancy care provider may diagnose you with the following types of miscarriage:

1. Missed miscarriage: You’ve lost the pregnancy but are unaware it’s happened. There are no symptoms of miscarriage, but an ultrasound confirms the fetus has no heartbeat.


2. Complete miscarriage: You’ve lost the pregnancy and your uterus is empty. You’ve experienced bleeding and passed fetal tissue. Your provider can confirm a complete miscarriage with an ultrasound.

3.Recurrent miscarriage: Three consecutive miscarriages. It affects about 1% of couples.

4. Threatened miscarriage: Your cervix stays closed, but you’re bleeding and experiencing pelvic cramping. The pregnancy typically continues with no further issues. Your pregnancy care provider may monitor you more closely for the rest of your pregnancy.

5. Inevitable miscarriage: You’re bleeding, cramping and your cervix has started to open (dilate). You may leak amniotic fluid. A complete miscarriage is likely.

How do I know if I’m having a miscarriage?

You may not be aware you’re having a miscarriage. In people who have symptoms of a miscarriage, the most common signs are:

1. Bleeding that progresses from light to heavy. You may also pass grayish tissue or blood clots.
2. Cramps and abdominal pain (usually worse than menstrual cramps).
3. Low back ache that may range from mild to severe.
4. A decrease in pregnancy symptoms.

What causes miscarriage?

Chromosomal abnormalities cause about 50% of all miscarriages in the first trimester (up to 13 weeks) of pregnancy. Chromosomes are tiny structures inside the cells of your body that carry your genes. Genes determine all of a person’s physical attributes, such as assigned sex, hair and eye color and blood type.

During fertilization, when the egg and sperm join, two sets of chromosomes come together. If an egg or sperm has more or fewer chromosomes than normal, the fetus will have an abnormal number. As a fertilized egg grows into a fetus, its cells divide and multiply several times. Abnormalities during this process also leads to miscarriage.

Most chromosomal problems occur by chance. It’s not completely known why this happens.

Several factors may cause miscarriage:

Infection.
Exposure to TORCH diseases.
Hormonal imbalances.
Improper implantation of fertilized egg in your uterine lining.
How old you are.
Uterine abnormalities.
Incompetent cervix (your cervix begins to open too early in pregnancy).
Lifestyle factors such as smoking, drinking alcohol or using recreational drugs.
Disorders of the immune system like lupus.
Severe kidney disease.
Congenital heart disease.
Diabetes that isn’t managed.
Thyroid disease.
Radiation.
Certain medicines, such as the acne drug isotretinoin.
Severe malnutrition.

There is no scientific proof that stress, exercise, sexual activity or prolonged use of birth control pills cause miscarriage. Whatever your situation is, it’s important to not blame yourself for having a miscarriage. Most miscarriages have nothing to do with something you did or didn’t do.

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Importance of Yoga in a Student’s Life

The present-day lifestyle among students’ calls for the need for yoga and meditation, and these two should indeed be placed on an upper pedestal, in order to achieve the overall development of a student. As these two play an important role, they should be inculcated in the student curriculum. Meditation and yoga can contribute directly to improve mental focus and concentration among students. It involves long, deep, slow breathing, as well as the coordination of mental concentration. Yoga combines strength and flexibility exercises with relaxation and meditation. Studies have revealed that yoga has helped cure a wide range of mental and physical health problems, mainly among teens and children. If the present trend of lifestyle as mentioned above is again taken into consideration, it can be said that, in contrary to the olden times, Children these days, rarely involve themselves in sports and other similar aspects and are rather busy with smartphones, videogames and other static entertainment. Hence, Yoga and Meditation becomes a matter of Paramount importance in student life.

What is Yoga? Yoga in simple terms can be defined as a spiritual science of self-realization. The origin of Yoga dates back to over five thousand years in the Indian subcontinent. The Indian Sage ‘Patanjali’ defined Yoga as the process of Spiritual Development. In addition to this, he even came up with the different Postures, known as asanas and various Breathing Exercises, which are known as pranayama. He also defined the four limbs of meditative stages, as follows

Control of Sense – Pratyahara
Concentration – Dharana
Meditation – Dhyana
Enlightenment – Samadhi
If the present day situation is taken into account, it can be said that the concept of yoga has gained popularity in the western world due to the increasing awarness among peopel around the world and a need for balanced lifestyle. Another vital phenomenon to be taken into consideration is hatha yoga; hatha yoga has become quite popular among the westerns, it seeks to promote health and well-being through physical exercise. The regular practice of asanas and breathing exercises (pranayama) makes the body strong, supple and healthy.

Meditation can be defined as a practice where an individual uses a technique, such as focusing their mind on a particular object, thought or activity, to achieve a mentally clear and emotionally calm state, it basically means transforming the mind. Even the origin of meditation has a thing with India, as the sages here were profoundly known for their meditating skills. Various Hindu religions like Jainism, Buddhism, Sikhism give significance to yoga and follow it as a part of their religious practice. It encourages developing concentration, clarity, emotional positivity, and a calm seeing of the true nature of things. By engaging with a particular meditation practice you learn the patterns and habits of your mind, and the practice offers a means to cultivate new, more positive ways of being.

Yoga and meditation if practised regularly may yield very good results among the student community, which can be fighting depression, anxiety etc. which would prove to be beneficial to the students in a long run. Yoga improves physical as well as mental health of an individual while meditation provides peace of mind and control over the body.

1. Improved concentration– It leads to better grades, balanced blood pressure, decreased absenteeism and tardiness, improved interpersonal relations, and enhanced confidence level, sleep, relief from a headache, improved calmness and a sharper mind.
2. Weight management– There are lots of problems like obesity and uneasiness in breathing that are related to weight and very common among students. Such children are usually the targets of bullying. Practising yoga daily can help in weight management.
3. Flexibility– Yet another advantage of practising yoga regularly is the flexibility of the body. Stretching the muscles through yoga poses releases the lactic acid that builds up within your body preventing stiffness, pain, fatigue and tension that can really be painful at times. Stretching increases joint lubrication and stretches the soft tissues of your body. For students playing sports, yoga can decrease the risk of injury through increased range of motion and less fatigue.
4. Strength– Strength and endurance are very important, especially for young people who have to toggle between various activities all through the week. It increases muscle strength and endurance if practised regularly. It also tends to give a great deal of strength and calmness of mind.
5. Concentration and sharpness– Meditation and yoga have proved to be of great importance in increasing concentration and sharpness of the brain. Balanced blood pressure, arthritis and asthma can also be controlled through yoga.

The concept of sound of silence was originally put forth by Buddha, by the way of introduction of the concept of ‘divine eye theory’. It was stated by Buddha that it is always easier to hear the sound during the night time when the surrounding is calm. Once, the person identifies the sound, he is required to give his complete attention to the sound and should continuously listen to it by giving all his concentration to the sound and keep his awareness there and he should further keep going into the sound.

Beginner friendly Yoga for everyone!

It’s time to roll out your yoga mat and discover the combination of physical and mental exercises that for thousands of years have hooked yoga practitioners around the globe. The beauty of yoga is that you don’t have to be a yogi or yogini to reap the benefits. Whether you are young or old, overweight or fit, yoga has the power to calm the mind and strengthen the body. Don’t be intimidated by yoga terminology, fancy yoga studios and complicated poses. Yoga is for everyone.

The building blocks of yoga are poses. These are good ones to learn as you build a regular yoga practice.

These poses are a complete yoga workout. Move slowly through each pose, remembering to breathe as you move. Pause after any pose you find challenging, especially if you are short of breath, and start again when your breathing returns to normal. The idea is to hold each pose for a few, slow breaths before moving on to the next one.

1. Child’s Pose

This calming pose is a good default pause position. You can use child’s pose to rest and refocus before continuing to your next pose. It gently stretches your lower back, hips, thighs, knees and ankles and relaxes your spine, shoulders and neck.
Do it: When you want to get a nice gentle stretch through your neck spine and hips.
Skip it: If you have knee injuries or ankle problems. Avoid also if you have high blood pressure or are pregnant.
Modify: You can rest your head on a cushion or block. You can place a rolled towel under your ankles if they are uncomfortable.
Be mindful: Focus on relaxing the muscles of the spine and lower back as you breathe.

2. Downward Facing Dog

Downward-facing dog strengthens the arms, shoulders and back while stretching the hamstrings, calves and arches of your feet. It can also help relieve back pain.

Do it: To help relieve back pain.
Skip it: This pose is not recommended if you have carpal tunnel syndrome or other wrist problems, have high blood pressure or are in the late stages of pregnancy.
Modify: You can do the pose with your elbows on the ground, which takes the weight off your wrists. You can also use blocks under your hands, which may feel more comfortable.
Be mindful: Focus on distributing the weight evenly through your palms and lifting your hips up and back, away from your shoulders.

3. Plank Pose

A commonly seen exercise, plank helps build strength in the core, shoulders, arms and legs.

Do it: Plank pose is good if you are looking to tone your abs and build strength in your upper body.
Skip it: Avoid plank pose if you suffer from carpal tunnel syndrome. It can be hard on your wrists. You might also skip it or modify if you have low back pain.
Modify: You can modify it by placing your knees on the floor.
Be mindful: As you do a plank, imagine the back of your neck and spine lengthening.

4. Four- limbed Staff Pose

This push-up variation follows plank pose in a common yoga sequence known as the sun salutation. It is a good pose to learn if you want to eventually work on more advanced poses, such as arm balances or inversions.

Do it: Like plank, this pose strengthens arms and wrists and tones the abdomen.
Skip it: If you have carpal tunnel syndrome, lower back pain, a shoulder injury or are pregnant.
Modify: It’s a good idea for beginners to modify the pose by keeping your knees on the floor.
Be mindful: Press your palms evenly into the floor and lift your shoulders away from the floor as you hold this pose.

5. Cobra Pose

This back-bending pose can help strengthen the back muscles, increase spinal flexibility and stretches the chest, shoulders and abdomen.

Do it: This post is great for strengthening the back.
Skip it: If you have arthritis in your spine or neck, a low-back injury or carpal tunnel syndrome.
Modify: Just lift up a few inches, and don’t try to straighten your arms.
Be mindful: Try to keep your navel drawing up away from the floor as you hold this pose.

6. Tree Pose

Beyond helping improve your balance, it can also strengthen your core, ankles, calves, thighs and spine.

Do it: Great for working on your balance and posture.
Skip it: You many want to skip this pose if you have low blood pressure or any medical conditions that affect your balance.
Modify: Place one of your hands on a wall for support.
Be mindful: Focus on your breath in and out as you hold this pose.

7. Triangle Pose

Triangle, which is a part of many yoga sequences helps build strength in the legs and stretches the hips, spine, chest, shoulders, groins, hamstrings and calves. It can also help increase mobility in the hips and neck.

Do it: This pose is great for building strength and endurance.
Skip it: Avoid this pose if you have a headache or low blood pressure.
Modify: If you have high blood pressure, turn your head to gaze downward in the final pose. If you have neck problems, don’t turn your head to look upward; look straight ahead and keep both sides of the neck long.
Be mindful: Keep lifting your raised arm toward the ceiling. It helps keep the pose buoyant.

8. Corpse Pose

Like life, yoga classes typically end with this pose. It allows for a moment of relaxation, but some people find it difficult to stay still in this pose. However, the more you try this pose, the easier it is to sink into a relaxing, meditative state.

Do it: Always!
Skip it: If you don’t want to have a moment’s peace.
Modify: Place a blanket under your head, if that feels more comfortable. You can also roll up a blanket and place that under your knees, if your lower back is sensitive or bothering you.
Be mindful: Feel the weight of your body sinking into your mat one part at a time.

Foods that enhances the process of weight loss

Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you maintain a moderate body weight.


Eating nutrient-rich foods, such as lean protein and legumes, can support your overall health and help you maintain a moderate body weight.

Healthy bodies come in all shapes and sizes. While weight loss is not a magic bullet for health, and not everyone needs to pursue weight loss, it might be something you want to work toward to feel your healthiest.

Coupled with regular movement, your diet can affect your health outcomes.

1. Whole eggs

Eggs are incredibly nutrient-dense. Interestingly, almost all its nutrients are found in the yolks — like choline and vitamin D — though egg whites deliver 4–6 grams of protein each. Because they’re high in protein and fat, they help you feel full. That’s key, because responding to your body’s internal fullness and hunger cues can help you reach or maintain a healthy weight. In other words, getting in the habit of eating when you’re hungry and stopping when you’re full can help your weight loss goals.

2. Leafy greens

Leafy greens include kale, spinach, collard greens, Swiss chard, and a few others. They have several properties that make them perfect for reaching or maintaining a healthy weight. For example, they pack fiber and nutrients that keep you satiated and hydrated.

3. Salmon

Fatty fish like salmon are incredibly nutritious and very satisfying.
Salmon is loaded with high quality protein, healthy fats, and various important nutrients. That combination keeps you satiated and can help you reach a healthier weight.

4. Cruciferous vegetables

Cruciferous vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts.
Like other vegetables, they’re high in fiber and tend to be incredibly filling.
What’s more, these types of veggies contain decent amounts of protein. They’re not nearly as high in protein as animal foods or legumes, but still high for vegetables.

5. Chicken breast and some lean meats

Meat remains a controversial food group for many people.

Beyond issues of sustainability and ethics, we’re still not sure whether and how red meat raises the risk of heart disease or diabetes.

Research on meat consumption and health outcomes has yielded low evidence of causation.

6. Potatoes and other root vegetables

White potatoes seem to have fallen out of favor possibly, at least in part, due to the rise of lower carb diets.

For what it’s worth, potatoes and other root vegetables have several properties that make them wonderful foods for weight loss and optimal health. They contain an incredibly diverse range of nutrients a little bit of almost everything you need.

7. Beans and legumes

Beans and other legumes can be beneficial for weight loss. These include lentils, black beans, kidney beans, and some others.

Those foods tend to be high in protein and fiber, which are two nutrients that promote satiety. They also tend to contain some resistant starch

Yoga for proper hair growth

Yoga has a plethora of holistic health benefits. This ancient fitness form, which is also a way of life, has been known to not just safeguard inner and mental health but also give cures to skin and hair issues. If you’re someone who is tired of the short bob and desires for your tresses to be longer, there are several yoga asanas that can actually help out with hair growth. In fact, yoga for hair growth and better health has been getting some popularity around the world due to the wonderful results it seems to achieve. Here are some yoga asanas that not just promote hair growth, but will also help in reducing hair fall and improving their health.

1.Kapalabhati

Kapalhbhati is derived from two Sanskrit words: Kapala, which means “skull,” and Bhati, which means “light.” It’s a mind-body activity that rejuvenates, cleanses and invigorates. This breathing exercise helps cleanse the toxins from the kapal, meaning the entire head or face region, thus promoting better oxygen supply and reducing free radicals, enabling hair growth. Moreover, it helps reduce stress and anxiety, which are also contributing factors to hair fall.

2. Adho Mukha Svanasana

Adho Mukha Svanasana, better known as the downward facing pose, is among the 12 poses we practice during the Surya Namaskar. It is a transitional resting pose, which increases the blood flow. Due to this, there is a boost in the oxygen reaching the scalp and promotes hair growth. This asana has a range of other physical benefits as well. For example, it helps calm the mind, rejuvenate and energise the body.

3.Sarvangasana

Sarvangasana or the shoulder stand is a full body exercise, which works on different muscle groups. It helps improve your balance as well as posture. But besides that, this asana enhances the blood circulation in your head. Daily practice of the pose has a long-lasting effect on your head and is especially beneficial for dry and thin hair.

4. Balasana

Before you get any ideas, Balasana literally means child’s pose and does not refer to the hair. However, it combats the two biggest factors that cause hair fall: stress and digestive issues. Balasana is commonly recommended to provide relief from any stomach-related issues and it is known to help with anxiety as well. Daily practice of this pose can have a positive impact on both your digestive and mental health, thus cutting down the risk of hair loss considerably.

5. Sirsasana

Also known as the headstand, Sirsasana improves blood circulation in the scalp which helps in reducing hair loss, thinning of hair and balding. This asana helps in new hair growth and prevents greying of hair. It helps the dormant hair follicles to reach their maximum growth capacity and thus improve hair growth.

6. Vajrasana

Vajrasana or the thunderbolt pose is simple yet quite powerful. It deals directly with stomach-related issues, which you may or may believe, have a large part to play as far as hair loss goes. As per studies, poor gut flora can cause thinning of hair and eventually, lead to hair loss. Vajrasana helps relieve and cure a lot of these issues and it also helps digest your food better. This is beneficial to hair growth as nutrients are absorbed by the body better when your digestion is in top form. Of course, maintaining a healthy diet is a must for long, thick and healthy hair.

7. Uttanasana

Uttanasana AKA the camel pose is an effective yoga asana that takes some time to master. This yoga pose stretches as well as relaxes muscles and it also increases the oxygen levels and blood flow to the head. This, in turn, enables the hair follicles to be strong and your hair grows long. It not only improves the quality and texture of your hair but also makes it flawless and shinier.

8. Matsyasana

Popularly known as the fish pose, this is among the most effective and popular asanas for strong, long and healthy hair. It is quite easy to practice and can be done at home quickly without needing any equipment, like the other poses mentioned above. This yoga asana is known to relieve most hair problems with daily practice.

Remember, Yoga and pranayama help in stimulating blood circulation in the head and scalp, which thereby helps in rejuvenating dry and limp hair. This, in turn, controls hair loss and promotes hair growth. So, if you are experiencing hair loss or are seeing early signs of baldness, practicing yoga daily could help greatly.

6 yoga poses that can give you bright and glowing skin

Yoga is meant to make you healthy and strong. Since time immemorial, yoga has proven to be beneficial for a lot of physical and mental ailments. It is supposed to work on your health inside out and give you glowing and radiant skin. However, doing yoga for skincare may be something you should consider.

1. Bow Pose (Dhanurasana)

This pose of yoga for skin care works effectively in giving you a glowing complexion. Practicing this pose regularly helps by putting intense pressure on the abdominal region, which in turn helps in detoxifying the body. This pose increases circulation in the face and pelvic region. It releases tension from the abdomen and strengthens it. Regular practice of this asana strengthens the reproductive organs. It also helps release indigestion and constipation. By maintaining a healthy gut, dhanurasana helps in giving you that glowing and healthy skin appearance.

2. Seated Forward Bend (Paschimottanasana)

This is a beautiful asana to stretch the spine, shoulders and hamstrings. It releases the stress in the lower back and also improves digestion, which otherwise may cause many skin conditions like pimples and acne. Not only is this pose beneficial for reducing stress, it also purifies the blood, improves skin complexion and reduces the appearance of dark spots and wrinkles. Paschimottasana is a perfect yoga for skin care.

3. Downward-facing dog (Adho Mukha Svanasana)

This asana helps unwind the entire body. It strengthens the arms and shoulders, lengthens the spine, calves and hamstrings and energizes the entire body by bringing blood flow to your brain and face. This asana improves blood circulation in those areas giving you healthy flushed cheeks.

4. Fish Pose (Matsyasana)

Fish pose is one of the back-bending poses that can be easily performed even by a beginner. This is one of the best yoga poses to attain fresh and even toned skin as it improves blood circulation in the head region.

5. Plough Pose (Halasana)

This yoga pose is effective in improving the overall blood circulation of the body. It induces a sensation of calmness and puts you in a relaxed state of mind making it a perfect pose of yoga for skin care.

This pose is beneficial in inducing sleep or tackling insomnia considering the fact that poor sleep cycle is one of the major reasons behind bad skin conditions. All these positive effects of this asana reflect on your skin.

6. Shoulder stand (Sarvangasana)

This would be an intermediate level pose which has amazing benefits on your skin and glow. Mastering this pose is not too difficult, regular practice helps in improving blood circulation to the facial region, which helps in battling skin conditions like facial dullness, acne and wrinkles.

Yoga for Peace and Harmony

Yoga for Harmony and Peace is the slogan of first ever International Yoga Day which has been celebrated in huge scale across India and other parts of the world. Now June 21 will be marked as International Yoga Day which was actually driven by Indian Prime Minister Narendra Modi, being himself a regular yoga practitioner. Practicing yoga and meditation is believed to bring positive changes in our lives by making our body fit and mind refreshed full of positive energy and PM Modi believes that Yoga will help bring world together.

You must have experienced the benefits of yoga and meditation personally, if you are a regular practitioner. And if you are unknown regarding the topic, we recommend you to start doing some Yoga asanas and meditate from today, International Yoga Day. Today is the longest day of the year in northern hemisphere with special spiritual and mythological significance. Therefore yoga should not be taken just as to stretch a body; actually it should be taken as a habit to live healthy and cheerful stress free lifestyle. In mythological stories, it is mentioned that Lord Shiva meditating at top of Himalayas. So, where would be the better place to practice yoga other than Himalayan country of Nepal? And we would also like to inform that Outshine Adventures specializes in organizing yoga tours in Nepal.

Therefore, if you are looking for taking yoga classes from professional yoga instructor and grab the maximum benefits; then join our yoga classes in your next vacation and rejuvenate yourself with whole another level of positive energy.

The word yoga means union. Yoga is a practice that connects mind, body, and spirit through different body postures, meditation, and breathing. It is a mechanism you into a state where you see and experience reality just the way it is. Yoga aims to create perfect harmony between mind, body, and spirit. It is a means that helps you achieve the greater good.

Improves brain function –
When you are happy with your mind and body your brain starts functioning in a better way. All the postures and asanas of yoga help us to relax our mind, body, and soul which automatically improves brain function.

Lowers stress level –
With a busy schedule of work our mind and body gets exhausted, Yoga postures, pranayama and meditation improve stress level.

Increases flexibility –
Moving and stretching in different poses will help you become more flexible. The postures are meant to strengthen your body from the inside out, so you don’t just look good, you feel good, too. With age, our bones and muscles become more rigid yoga reverses this process and relieves you of body aches.


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Yoga for Peace and Harmony
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The word yoga means union. Yoga is a practice that connects mind, body, and spirit through different body postures, meditation, and breathing. It is a mechanism you into a state where you see and experience reality just the way it is. Yoga aims to create perfect harmony between mind, body, and spirit. It is a means that helps you achieve the greater good.

Improves brain function –
When you are happy with your mind and body your brain starts functioning in a better way. All the postures and asanas of yoga help us to relax our mind, body, and soul which automatically improves brain function.

Lowers stress level –
With a busy schedule of work our mind and body gets exhausted, Yoga postures, pranayama and meditation improve stress level.

Increases flexibility –
Moving and stretching in different poses will help you become more flexible. The postures are meant to strengthen your body from the inside out, so you don’t just look good, you feel good, too. With age, our bones and muscles become more rigid yoga reverses this process and relieves you of body aches.

Try This Yoga Booty Challenge!
yoga-booty

Lowers blood pressure –
By regularly practicing yoga your blood circulation gets enhanced which further allows oxygenation in the body. As the body calms down blood pressure is significantly reduced.

Improves sexual function –
Practicing yoga increases your self-confidence. Yoga poses help massage organs and strengthens muscles; while breathing techniques and meditation release stress and improve immunity. So you automatically feel good and your sex life is also improved in turn.

Relieves Anxiety –
Many people begin practicing yoga to cope with the feeling of anxiety. Some yoga programs can reduce and heighten brain chemicals that help to combat depression and anxiety-related disorders.

Relieves back pain –
Yoga makes your body more flexible as muscles continuously expand and contract. It does not just reduce chronic pain but also increases the level of pain tolerance.

Lowers blood sugar level in diabetes –
Yoga reduces the level of glucose in the blood.

Weight loss –
With the regular practice of yoga, we become more sensitive about our food habits and keep a check on our food intake or food habits. Sun salutation and kapalbhati pranayama are very useful for weight loss.

Increases self-confidence –
Through yoga, you are more aware of yourself and your body. You feel good you look good so you become more confident.

Meditation – An important lifestyle

Meditation is the habitual process of training your mind to focus and redirect your thoughts.

The popularity of meditation is increasing as more people discover its many health benefits.

You can use it to increase awareness of yourself and your surroundings. Many people think of it as a way to reduce stress and develop concentration.

People also use the practice to develop other beneficial habits and feelings, such as a positive mood and outlook, self-discipline, healthy sleep patterns, and even increased pain tolerance.

1. Meditation reduces stress

2. Controls anxiety

3. Promotes emotional health

4. Enhances self- awareness

5. Lengthens attention span

6. Reduce age- related memory loss

7. Generate kindness

8. Improves sleep

9. Helps control pain

10. Control blood pressure

Meditation is something everyone can do to improve their mental and emotional health. You can do it anywhere, without special equipment or memberships. Alternatively, meditation courses and support groups are widely available. There’s a great variety of styles too, each with different strengths and benefits. Trying out a style of meditation suited to your goals is a great way to improve your quality of life, even if you only have a few minutes to do it each day.

Get a proper sleep at night

Many factors can interfere with a good night’s sleep — from work stress and family responsibilities to illnesses. It’s no wonder that quality sleep is sometimes elusive.

You might not be able to control the factors that interfere with your sleep. However, you can adopt habits that encourage better sleep. Start with these simple tips.

1. Stick to a sleep schedule:- Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don’t need more than eight hours in bed to be well rested.

Go to bed and get up at the same time every day, including weekends. Being consistent reinforces your body’s sleep-wake cycle.

If you don’t fall asleep within about 20 minutes of going to bed, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you’re tired. Repeat as needed, but continue to maintain your sleep schedule and wake-up time.

2. Eat and drink:- Don’t go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Discomfort might keep you up.

Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can interfere with sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Creating a restful environment:- Keep your room cool, dark and quiet. Exposure to light in the evenings might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.

Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.

4. Limiting daytime naps:- Long daytime naps can interfere with nighttime sleep. Limit naps to no more than one hour and avoid napping late in the day.

However, if you work nights, you might need to nap late in the day before work to help make up your sleep debt.

5. Including physical activity in daily routine:- Regular physical activity can promote better sleep. However, avoid being active too close to bedtime.

Spending time outside every day might be helpful, too.

6. Manage your worries:- Try to resolve your worries or concerns before bedtime. Jot down what’s on your mind and then set it aside for tomorrow.

Stress management might help. Start with the basics, such as getting organized, setting priorities and delegating tasks. Meditation also can ease anxiety.

Nearly everyone has an occasional sleepless night. However, if you often have trouble sleeping, contact your health care provider. Identifying and treating any underlying causes can help you get the better sleep you deserve.

Best Yoga for PCOS

Lets start with what is PCOS…

Polycystic ovary syndrome (PCOS) affects 6 to 12 percent of women during their childbearing years, according to the Centers for Disease Control and Prevention. This common female endocrine disorder causes your ovaries to produce an excess of male hormones, resulting in irregular periods, weight gain, and problems with fertility and ovulation.

But recent research points to a regular practice of yoga as an effective way to manage PCOS symptoms.

There are five easy yoga asanas that can actually help to deal with this issue as yoga helps to decrease testosterone levels in women and increase estrogen and also opens up the uterus and ovaries that makes ovulation much easier to occur. It even controls stress!

Asana 1:- Bridge Pose or Setu bandhasana

Asana 2:- Cat- Cow Pose or Chakravakasana

Asana 3:- Garland Pose or Malasana

Asana 4:- Sun Salutations or Surya Namaskar

Asana 5:- Head to Knee Pose or Janusirasana

Remember that always start from a beginning stage. You don’t need to be perfect and accurate from the very beginning as it always happens gradually. Practicing makes it easier and perfect. Consistency is the key!

How to get relief from menstrual cramps?

Certain over-the-counter products and home remedies, like using a heating pad, may help relieve pain associated with period cramps. Avoiding certain foods may also help.

It’s common to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating. During your period, the muscles of your womb contract and relax to help shed built-up lining. It may include nausea, vomiting, headache and diarrhea.

Some tips to reduce pain are:-

1. Taking over-the-counter (OTC) medications.

2. Applying heat

3. Massaging with essential oils

4. Having an orgasm

5. Avoiding certain foods such as alcohol, beverage, fatty foods, caffeine and salty foods.

6. Adding herbs to your diet

Maintaining a healthy diet and keeping up a regular exercise regimen can go a long way toward preventing menstrual pain. A 2016 study Trusted Source of 250 women found significant differences between period pain in women who maintained a nutritious diet, exercised regularly, and reduced stress. Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Boron is a mineral that helps your body absorb calcium and phosphorus. It also reduces menstrual cramps.

A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain. The foods include are avocado, peanut butter, bananas etc.

It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

The idea of exercising immediately before or during your period may not appeal to you, but exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication. Moderate activity such as walking can be beneficial during your period in place of more strenuous activity. Yoga is a gentle exercise that releases endorphins and can help prevent or reduce menstrual symptoms. Some poses are :-

Cat-Cow pose
Child’s pose
Plank pose
Cobra pose

Remember taking care of your body as well as your mind during that time of the month is the utmost priority for all women out there as well as the responsibility of their men too to look after them and just ask what they need.

Comment down your views and tips that you want to share below.

Yoga Asanas that help in weight loss

The development of yoga has benefited many people in losing weight in a healthy way. Yoga for weight loss is a debatable topic. Many people believe that Yoga alone does not promote weight loss.

Yoga, when combined with healthy eating, has proven beneficial as it helps to lose weight along with keeping your mind and body healthy.

Yoga increases your mindfulness and how you relate to your body. You will start seeking out food that is healthy instead of binging on food that can increase your fat accumulation.

Losing weight has two important aspects, healthy eating, and exercise. Yoga poses for weight loss demand these aspects.

Yoga is not just about a few poses that strengthen you. It has more benefits to offer, such as:

  • Increased flexibility
  • Improved respiration
  • Improved energy and vitality
  • Balanced metabolism
  • Improved athletic health
  • Increased muscle tone
  • Improved cardio health
  • Weight reduction
  • Stress management

1. Chaturanga Dandasana – Plank Pose

Chaturanga dandasana is the best way to strengthen your core. As simple as it looks, its benefits are immense.

It is only when you are in the pose that you start to feel its intensity on your abdominal muscles.

2. Virabhadrasana – Warrior Pose

Toning your thighs and shoulders, as well as improving your concentration has become more accessible and interesting with the Warrior II pose. The more you hold that pose, the better the results you gain. With just a few minutes of Virabhadrasana, you will get tighter quads. Warrior III pose is made to improve your balance along with toning your back end, legs, and arms. It also helps to tone your tummy and give you a flat belly if you contract your abdominal muscles while you hold the position.

3. Trikonasana – Triangle pose

The trikonasana helps to improve digestion as well as reduce the fat deposited in the belly & waist. It stimulates and improves blood circulation in the entire body. The lateral motion of this asana helps you burn more fat from the waist and build more muscles in the thighs and hamstrings.

Though this pose does not make your muscles shake as others do, it does give you the benefit that other asanas do. It also improves balance & concentration.

4. Adho Mukha Svanasana – Downward Dog pose

Adho Mukha Svanasana tones your whole body with a little extra attention to specific muscles.

It helps to strengthen your arms, thighs, hamstring and back. Holding this pose and concentrating on your breathing engages your muscles and tones them, as well as improves your concentration and blood circulation.

5. Sarvangasana – Shoulder Stand Pose

Sarvangasana comes with multiple benefits, from increasing your strength to improving digestion. But it is known for boosting metabolism and balancing thyroid levels.

6. Sethu Bandha Sarvangasana – Bridge pose

Yet another asana with multiple benefits is the Sethu Bandha Sarvangasana or Bridge pose. It is excellent for glutes, thyroid as well as weight loss.

7. Parivrtta Utkatasana – Twisted Chair pose

The Parivrtta Utkatasana is also called the Yoga’s version of the squat. But you must know that it is a little more intense and tones the abdominal muscles, works the quads and glutes.

The asana also improves the lymph system and the digestive system. It is a great way to lose weight.

8. Dhanurasana – Bow Pose

Are you looking for the best way to lose that belly fat? Dhanurasana helps massage the abdominal organs, improves digestion, and strengthens the thighs, chest, and back. It stretches your whole body, strengthens and tones your muscles with improved blood circulation.

9. Surya Namaskara – Sun Salutation Pose

The Surya Namaskara or Sun Salutation does more than warm up the muscles and get the blood flowing. It stretches and tones most of the major muscles, trims the waist, tones the arms, stimulates the digestive system, and balances the metabolism.

Surya Namaskar is a whole package of good health and the best way to lose weight.

Yoga

The word yoga first appeared in the oldest sacred texts, the Rig Veda( one of the oldest Veda) and is derived from the Sanskrit word ‘yug’ which means ‘to unite or integrate’. Yoga is all about uniting body, mind and spirit.

There are many paths to divine and so there are many types of yoga.

Four main paths of yoga

1. Karma Yoga – Path of Action

It is a service that you do selflessly and enjoy while doing it without worrying about the consequences. We learn kindness and forgiveness in this process of serving people knowing the fact of gaining nothing but filling your heart with love and letting go of our ego.

Karma yoga is the spiritual practice of “selfless action performed for the benefit of others”.  It is the path to reach moksh through work.

– Lord Krishna in Bhagavad Gita

Some of the great people who have chosen this path are Mahatma Gandhi, Mother Teresa and Swami Vivekananda.

2. Bhakti Yoga – Path of Devotion

The term Bhakti originates from the Sanskrit word “Bhag” which means love, faith, devotion and attachment.

It focuses on devoting yourself to worship of the divine through singing, dancing , chanting, and celebrating. It is selfless love that you feel when you are devoted to god , to your parent or nation. It is always something higher. It takes our mind, emotion and heart to get back to the soul and unite as one. It’s the universal love that is making us feel the sense of gratitude of what we have received from the moment of birth to death.

Four types of men begin to render devotional service unto me (God) — the distressed, the inquisitive, the seeker of material wealth, and the one who has already realized knowledge of the Absolute

– Bhagwat Gita

3. Jnana Yoga – Path of Knowledge and Wisdom

The term Jnana means knowledge in Sanskrit. It’s a path which encourages people to study observation and personal spiritual experience, intuition, self realization , service to God, and ancient scriptures such as The Upanishad.

Steps that will help to know when the knowledge you have acquired is transferred into your experience –

  • Sharvana – To read and study the Upanishads and achieve a deep understanding of the concepts of Atman and Brahman.
  • Madana – Thinking and apply it in your life.
  • Ninidhyasana – Through focus and repeating Sharvana and Madana you can achieve wisdom.

Jnana Yoga, or the science of the Self, is not a subject that can be understood and realized through mere intellectual study, reasoning, discussion or arguments. It is the most difficult of all sciences.


– Swami Sivananda

4. Raja Yoga –

In Sanskrit, raja means ‘king” or ‘royal,” referring to the status of Raja yoga as a “royal path”’ or principal form of yoga.

Raja yoga involves an individuals physical, mental and spiritual state and enables practitioners to achieve balance and harmony on all of these levels.

Raja Yoga is the yoga of mind and body and focuses on cultivating self discipline. It is also known as Ashtanga Yoga (Eight steps of yoga)

The eight limbs of Raja yoga are :

  • Yama – Self-control
  • Asana – Yoga postures.
  • Niyamas – Discipline
  • Pranayama – Breathing techniques as a means of controlling prana.
  • Pratyahara – Withdrawal of the senses.
  • Dharana – Concentration.
  • Dhyana – Meditation.
  • Samadhi – Enlightenment or bliss.

Yoga

Yoga is an art of ancient times which helps us to keep our mind at peace and our body fit. Yoga helps us to maintain control of our bodies and our minds. It is a good way to get rid of stress and anxiety. Yoga gained little popularity and is now spreading to all regions of the world.

The Origin of Yoga
Yoga is actually derived from the Indian subcontinent. It has been around since ancient times and is made from yogis. The word yoga comes from a Sanskrit word that translates primarily as association and guidance.

In the early days, the followers of Hinduism, Buddhism, and Jainism practiced it. Gradually, it found its way to the West. From then on people from all over the world practice yoga to relax their minds and keep their bodies balanced.

Moreover, in the aftermath of this yoga revolution, India is known for its yoga worldwide. People around the world are beginning to see the benefits of yoga. There are several workshops and now there are even professional yogi who teach this ancient practice to people to learn about it.

Surya Namaskar in Yoga
Surya Namaskar is a series of tweleve exercises in yoga. In addition to strenuous physical activity, Surya Namaskar is also known to have excellent physical and mental effects.

There are tweleve different exercised in Surya Namaskar. You need to do these fixed twelve exercises everytime you do Surya Namaskar. In addition to good health, Surya Namaskar also offers the opportunity to express gratitude for the sun for sustaining life on this planet.

Benefits of Yoga
Yoga has many benefits if we look at it carefully. You will find relief from constant practice. As it keeps diseases in our mind and body. In addition, when we practice a number of asanas, it strengthens our bodies and gives us a sense of well-being and health.

In addition, yoga helps to shape our mind and our mental faculties. We can achieve the highest level of torture through yoga and learn to strengthen our emotions. It connects us with an unprecedented environment and improves our well-being.

In addition, you can improve your self-discipline and self-awareness from yoga if you do it regularly. You will gain strength if you do it consistently and help you live a healthy life without problems. Anyone can practice yoga no matter how old you are or whatever religion you follow.

June 21 is celebrated as World Yoga Day where people are informed about the benefits of yoga. Yoga is a wonderful gift for humanity that helps us stay healthy and maintain our health. You also have a higher level of patience when doing yoga which helps keep negative thoughts away. You get greater mental clarity and better understanding.

In short, yoga has several benefits. Everyone has to do it to keep his life safe and to benefit from it. It is the secret to a healthy and long life without the use of any artificial methods such as drugs or other shortcuts of any kind.

“What is the difference between Blogging and Journalism?”

Before we continue we must first of all find out what the two really are and then we will be able to identify the difference between them.

So then, what is blogging?  Blogging was actually created by Justin Hall. It all started in 1994 when many witness the   birth of the first blog. According to creative blog,  It was  called  Links.net  – a place where  creator  Justin Hall could share his musings and  his favorite  links  with the world .  It was a page where he could express himself, share his ideas and content on the web (Creative blog).

As years went by and technology progressed   in 1997 ,  many people started using their own personal websites as a place  to spotlight their ideas, the term “ weblog” was coined and  shortened to “ blog”   in 1999( Creative blog) .

People needed a place to share ideas, thoughts, express their feelings, and experiences. They found that having a place where you could share ideas and express yourself was an ideal way to share intimate information with people who are very close to you, friends and family.

According to creative blog,   when people first started blogging   they did not have to share it on Facebook or join a content network   or outwardly promote it. It was actually private   and people shared it with people they knew and they knew where to find them.

Before, blogging grew to what we know it today,   early blogger’s hosted contents on sites like Xanga. It was founded in 1998, and live journal in 1999.  Both were simple to use,  but  were  mostly  only able  to swap  out colors schemes  and minor  layout pieces, but very  effective  at allowing users to publish  quickly  and easily( Creative blog).

Many people became very interested in this new thing that they started looking beyond their intimate circle for more information to read. They started exploring, looking for the best blog and content on the web.    Blogging actually gained it roots when Charlotte Observer set up its blog and used it to share information in mainstream news something that had not been done before.  They used it and kept people informed. The Bonnie Blog set   records for page views on the observer’s site. They also set the stage along with Drudge reports breaking of the Clinton –Lewinsky scandal, for a major shift in the way blogging platform were used (Creative Blog).

Soon people started showing interest in blogging and online news.  They needed to find new ways on how to manage the content and share these ideas with the public.  According to creative blog, I n 2003 Google launch AdSense, this allowed bloggers to earn income for their work.  Soon many people were blogging. This gave them the opportunity to earn an income for the work that they do. Now it has become a profession for some people whereby they learn how to blog and make money. As we have seen what was once consider to be expression of people’s feelings , passion, ideas , thoughts and what was  going on around the world, like current events has evolve to a whole new phenomenon. Blog is abbreviated of “Weblog,”   it is used to describe websites that maintain an ongoing chronicle of information.  A blog is like a personal diary type commentary and links to articles on other websites.   It ranges from personal to political and can focus on concerns of the people. It is a place where most people feel very free to write and share their concerns.

Add context to a story by linking and commenting on other material found online.  Basically  when journalist blogs , they express their view about the issues surrounding whatever they are reporting on and even does it better because there are no restrictions  like when they are actually doing journalistic work.  To be a journalist one needs an academic training or formal training from a reputable school of journalism.  To be a blogger one needs a website and need to know how to express him or herself by writing.

Simply, blogging is viewed by many as unreliable because it’s someone’s opinion and the other one is viewed as reliable because one has to verify the source of the information before it can be broadcast the world. However, I think it is a perception issue of what the public view as reliable or unreliable and I say this because when we look at the evolvement of blogging over the years we can infer that blogging has become a huge deal that even major companies are using blogs to promote their businesses on their websites  and different forums. It has become one of the reliable sources that most people rely on to read and make decisions about whether they want to do business with the firm, purchase from them or inquire about what they do and what it entails.  As mentioned before, even journalist  and others have taken to blogs in order  to share information with others.

Hugging helps lower our stress throughout the day.

As you know how drinking too much coffee can kind of put us on edge for the next dew hours? Wll hugging can actually have the opposite effect like so many other unseen benefits this all goes back to good hormones some research believe that hugging and other Interpersonal touch can boot a hormones called oxytocin and also effects our endogenous opioid system

Big words right but basically it’s boils down to this simply through the act of hugging our brains can produce soothing chemicals that helps us feel more safe and less threatening throughout the day so when something stressful does come up we don’t have such an aggressive fight or flights response to it .

Importance of Health and Fitness

One must constantly prioritize his or her health. The word health implies the state of being loose from contamination and offers the concept of being properly. Fitness and health each move hand in hand. Being healthful has a number of blessings, and there are ways of being healthy and healthy in simple terms being wholesome and healthy approach taking desirable care of the frame. A healthful mind endures best in a in shape and healthy frame. A glad thoughts and a healthy body assist you preserve the electricity to obtain success in lifestyles. All people ought to purpose excessive to obtain healthful fitness.



We stay in a global in which our life is stressful. We ought to visit faculties, prepare for checks, tuitions, and so forth. And for maintaining this each day ordinary, we want a healthy mind and focused mind. As time is going on, we’ve got modified, our lifestyle has changed, and we are greater prone to eating junk in place of ingesting healthy domestic food.

Dangerous ingesting may be harmful and can lead to special illnesses. We should eat excellent nutritious meals that’s rich in proteins and nutrients. It’ll help in frame boom, give electricity, and enhance our immune system. Healthy food behavior assist in preventing diverse illnesses. Having natural or food containing fiber enables in cleansing the inner body. Pulses, culmination. Veggies need to be a daily food regimen for a healthy frame. Daily sports are also critical. Gambling diverse outdoor games allows the frame to hold health. Normal morning stroll to maintain you fresh as well as suit. Consuming water is likewise an essential a part of having a suit and healthful body.

The general public often make mistakes with the aid of skipping food or by way of doing immoderate exercise if you want to shed pounds. Eating drug treatments, a cup of soup, or just one meal in a day will not help keep a healthy body. It’ll sluggish down your metabolism and lead to gaining more weight, with a view to make you feel tired and pressured. An dangerous and unfit life-style also outcomes in untimely demise. Obesity and absence of physical health set the stage for diabetes, heart disease, and different serious health troubles.



It is very critical to eat right meals at the suitable time. We will even get help from a dietitian or a nutritionist who can help us with the good enough amount of food we need to consumption in our regular routine. They can investigate, diagnose, suggest, and treat various scientific diagnoses and dietary problems by and large on one-on-one. This can assist us to keep our body suit and wholesome.

Green leafy vegetables have to be eaten. A balanced weight loss plan is important. A right amount of fiber, protein, and diet ought to be taken, and we must do normal fitness workout. Everyday sporting activities are critical as it enables to reinforce up your energy to keep running. Suitable wholesome meals and day by day sports will assist you to live healthy and healthful.

We have to maintain being suit as well as having wholesome food. In some unspecified time in the future in time, our schedule or the disturbing lifestyle hampers our food plan and physique. Therefore we ought to locate change ways to hold ourselves healthy. We are able to stroll using stairs rather than lifts or walk to nearby places in place of taking a automobile. Preserving a proper slumbering hour is likewise very vital in forming a wholesome way of life. Faculty-age kids or teenagers must sleep for at the least nine.Five hours, and adults ought to get 7-9 hours of sleep.



But, staying healthy also helps in the usage of our most strength ability. No longer a unmarried day have to be skipped for making efforts to hold bodily and mental fitness. Staying healthy does assist no longer best physically however additionally emotionally. Proper intellectual fitness paperwork while there may be no pressure and right airing of emotion. Folks that are not mentally suit or have issues letting out feelings frequently have an effect on their health, which leads to panic assaults or every other health issues.

Consequently health results in accurate health. A healthy man or woman can triumph over diseases and can result in an energetic and strain-unfastened lifestyle. Therefore we ought to concentrate on our fitness, have accurate nutritious food, sleep well, and workout often.

Things you need to survive in 2021

According to the circumstances, Health is the most important thing you need to survive the pandemic. Whether it is mental health or physical health both are equally important for survival, you need to have a fit mindset as well as a fit body to dodge covid-19. There are many ways you can take care of your body and make it strong. Start taking your diet and nutrition seriously because it can save you from many chronic diseases. Many people do exercise and physical activities for being fit but they don’t pay attention to what they are eating and how important it is to have a balanced diet and avoiding food with a lot of sugar, oil and industrially produced trans-fat.

A bad diet can be leading to many chronic diseases and illnesses like heart disease, diabetes, osteoporosis, cancer and obesity among many others scary truth are that obesity is becoming very prevalent in adolescents. Dietary habits that are established in childhood more often than not carry over into adulthood. This is why it’s critical to instil good diet and nutrition practices in today’s youth. Making sure children have the correct amount of nutrients and foods from major food groups is key to preventing obesity. Exercise and physical activity are also really very important for maintaining good health and to be fit. There are many ways like – running, skipping, dancing, cardio and the most effective way is weight training. Weight training doesn’t only helps your body in getting a nice shape but also increases your strength and confidence. Strength training can not only be done in the gym you can also do bodyweight training at your home there are many exercises like pushups, pull-ups, crunches and squats.

Exercise not only results in better physical health and also improves your mental health. Some experiments have shown that exercise also helps in lightening your mood. Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, helps you sleep better, and boosts your overall mood. And you don’t have to be a fitness fanatic to reap the benefits. Research indicates that modest amounts of exercise can make a real difference. No matter your age or fitness level, you can learn to use exercise as a powerful tool to deal with mental health problems, improve your energy and outlook, and get more out of life.

Meditation is the best way to increase your focus and mental health it also helps in calm mind, focussed attention, good concentration power, clarity of thoughts and feelings, balanced emotions in stressful situations, improved communication skills, the birth of new skills and talents, unshakeable inner strength, healing powers, ability to connect to an inner source of energy, relaxation, rejuvenation, and even the ability to attract good luck.

Yoga is a really good stretching movement that helps in increasing your mobility and flexibility, yoga not only helps in improving flexibility but also very good for your overall body like shirshasana can improve your hair quality, Anulom-vilom can improve your focus, bhramhriasana for improved concentration and vriksha asana or tree pose improves body balancing and cures back problems.