Showing posts with label Women Health. Show all posts
Showing posts with label Women Health. Show all posts

Jul 13, 2016

Morning Breathing Exercises to Increase Your Effectiveness For The Day!


Living in a hectic and highly competitive world, it’s not enough to establish proficiency in one or two aspects of life. You need to take a more holistic approach if you hope to gain that all-important edge.
By following this simple breathing exercises in your morning routine will take care of physical and mental wellness—soul, mind, and body. You’ll be on your way to a happier, healthier, and more productive life. 

Jul 6, 2016

Important Vitamins Every Woman Needs.

Vitamins & Minerals are essential and the nutritional needs of every person is the same in general, but women's reproductive health plays a key role in determining which vitamins and minerals are most important for her.

Women should make sure they are getting enough of these important vitamins and minerals to ensure optimal health.


CALCIUM
Since women are about five times as likely as men to develop bone diseases such as osteoporosis, calcium is a vital mineral that no woman should ignore. Doctors often recommend a calcium supplement for women as a matter of routine, since even a healthy, balanced diet does not always prove sufficient quantities of this important mineral. Post-menopausal woman are often advised to take 1,200 milligrams of calcium per day while per-menopausal women are usually encouraged to take about 1,000 milligrams per day.

OMEGA-3
Fish oil is an excellent source of Omega-3, a fatty acid. Lowers cancer risk, lower the risk of heart disease, and help keep depression at bay. 

VITAMIN D
This vitamin is perhaps most useful for its ability to bolster the immune system, which can help fight off many conditions ranging from a common cold to cancer. Some doctors even think that it may help reduce the risk of breast cancer by up to 50 percent. It is also vital for helping the body absorb calcium, which makes the combination of vitamin D and calcium a potent weapon against many diseases, and help to keep bones strong and healthy at the same time.

VITAMIN C
Vitamin C is a powerful antioxidant which is beneficial for a range of things which include wound healing, generation of new red blood cells, immune system health, and prevention of heart disease.

B VITAMINS
B vitamins are particularly helpful for maintaining brain health and may help with many other bodily functions such as helping to maintain muscle tone and the formation of new cells.

VITAMIN E
Another powerful antioxidant, vitamin E aids in the production of blood cells and helps cellular membranes maintain their integrity. Vitamin E also may help slow the aging process and help skin stay healthy.

VITAMIN A

Natural foods like carrots or cantaloupe are good source but a number of factors can prevent a woman from getting a sufficient quantity of this essential vitamin such as poor diet or a lack of access to high-quality foods. Vitamin A boasts benefits, like improving heart health and helping skin maintain a youthful appearance.

IRON
Adequate levels of iron are also essential for the proper function of the immune system.

PROBIOTICS
Although not a vitamin or mineral, probiotics have been promoted as an aid to digestion and overall health in recent years as medical science discovers the importance of the digestive system or “gut” when it comes to maintaining a healthy immune system. Taking probiotics may also help to ease conditions such as irritable bowel syndrome (IBS) and poor digestion in general.

Jul 8, 2014

Yoga For Appetite Control And Easy Pose To Beat Your Fat


Before you launch into yet another slim-down plan, beware: Your workout plan may be working against you. Don't be too hard on yourself, though—it's not entirely your fault. Women's bodies are designed to stubbornly hang on to fat, possibly to maintain their ability to reproduce. For every kg of fat that women lost while dieting, their desire to eat increased about 2%. Exercise may trigger other defense mechanisms. When sedentary overweight women exercised for over an hour 4 days in a row, levels of appetite hormones changed in ways that are likely to stimulate eating (the opposite was found in men).

But here's the good news if you want to learn how to eat less: You're not destined to succumb to your body's stay-fat traps. The first step is to know what you're up against—working out doesn't entitle you to eat whatever you want. Next, you need a smart exercise plan that curbs your hunger, coupled with an eating plan that fuels your workouts—not your appetite—so you don't take in the calories you just burned off.

Slim Down With Yoga.
Lose stubborn fat and tone up all over with this fast, easy yoga poses.
Yoga is a known stress buster, but it's also one of the most effective workouts for fighting stubborn fat stores, especially the ones that crop up after age 40. Yes, you can use yoga for weight loss.

Studies show that yoga lowers levels of stress hormones and increases insulin sensitivity—a signal to your body to burn food as fuel rather than store it as fat. The following yoga poses for weight loss will do just that while firming up your arms, legs, butt, and abs. Start now to see weight loss results in as little as 3 weeks.

How to do it: Follow this routine at least 3 times a week, holding each move 1 time for 3 to 5 deep breaths, unless otherwise noted. Start with the Main Move for each exercise. If it's too difficult, do the Make It Easier variation. If it's not challenging enough, try the Make It Harder option. For faster results: Hold each pose for 5 to 8 breaths and increase repetitions (where noted) by 2 or 3.

Follow these Steps:
Start with Pranayams
Kapalbhati Pranayama



Bhastrika Pranayama



Anulom Vilom Pranayam



Bhramari Pranayama



Follow these Yoga Exercises After Pranayams



You Should End With Following Sequence
  1. Vajrasana (Diamond Pose)
  2. Pawanmuktanasana
  3. Shirsasana (Head Stand Pose)
  4. Shavasana (Relaxation Pose)

Feb 21, 2014

Yoga and Pregnancy

The practice of yoga can help you prepare your mind and body for labor and birth as this helps you focus, to concentrate and keep you healthy. The Yoga Postures are gentle ways of keeping your body active and supple and minimize the common Pregnancy Symptoms like morning sickness and constipation. It can also help in ensuring easier labor and smooth delivery by relieving tension around the cervix and birth canal and by opening the pelvis.

Yoga Precautions During Pregnancy
For the first trimester, standing Yoga Poses are advised as this will help strengthen the legs, enhance circulation, generate energy, and may reduce leg cramps.

During the second and third trimester, you may reduce your time spent for practicing the Asanas to prevent fatigue and overwork. Instead focus more on breathing and meditation.

It is also not advised to practice from the tenth through the fourteenth week of Pregnancy since these are crucial times. Do not overstretch the abdomen; the emphasis of your twisting poses should be on the shoulders and the upper back and not on the abdomen. Avoid doing inversion.

Always consult your physician or yoga teacher before starting the programme to find out the set of suitable yoga postures and yoga regime that suits to your body.

Some general tips before you start:
  • Avoid postures with excessive pressure on the abdomen
  • Keep the abdomen well extended
  • Do more of deep breathing and shorter meditations
  • Listen to your body and practice accordingly
Benefits:
  • Breathing techniques in Yoga provide more oxygen to the body, which is much needed during pregnancy
  • The foetus gains the benefit of the blood full of oxygen which flows through the body immediately after Yoga
  • Relaxed mind and lack of stress are the after effects of practicing Yoga. Moreover this calmness is passed to your baby. You and baby are more aligned physically as well as mentally
  • Back and pelvic muscles are at stake during pregnancy and after. Regular yoga practice helps keep those toned and healthy
  • The gentle toning and stretching prepares your body to take care of the baby before pregnancy as well as after delivering it.
Yoga Poses During Pregnancy
The following are the Yoga Poses that can help you in dealing with the symptoms of pregnancy, ensuring smoother and easier delivery, and faster recovery after childbirth. Poses that put pressure on the abdomen and other difficult poses should not be done during advance stages of Pregnancy. You do not have to do all these Asanas and remember to listen to your body and just do as much as you easily can.
  1. Sukhasana
  2. Shoulder lifts
  3. Neck excersises
  4. Ujjayi breathing
  5. Full yogic breathing
  6. Bhramari
  7. Cat pose
  8. Vajrasana with ujjayi
  9. Mountain Pose
  10. Konasana-1
  11. Konasana-2
  12. Trikonasana
  13. Veerbhadrasana
  14. Paschimottan asana
  15. Gentle Butterfly
  16. ViptritKarni (against the wall)
  17. Shavasana (Final Relaxation)
  18. YogNidra
  19. NadiShodhanPranayam
  20. Meditation

    Click here to view videos for Pregnancy Yoga

    Recommended Books for Yoga & Pregnancy



    Yoga for Working Women

    Do these sentiments surface sometimes for you?

    1. "I'm unable to manage home and work."
    2. "I feel low on energy by the time I'm home."
    3. "I can hardly find time for myself."
    4. "I'm so stressed!"
    5. "My health problems are causing a hindrance."
    Of all the working population around the world, women are the most affected. The mere fact of balancing work and family responsibilities takes a toll on the body. This is the main reason why most working women have such problems as high stress levels and overweight. You are likely to suffer such problems due to lack of exercise. While you may wish to exercise, you may be limited by time considering the fact that you have to attend to family matters and issues once you come home from work.

    Yoga exercises produce power and strength; they enable your body to achieve a high level of relaxation. The psychological and physiological benefits of yoga cannot be underestimated; you attain a wonderful working relationship between your body and mind, leading to a high level of peaceful body and mind.The advantage with yoga exercises is that you do not need to go out for performance; you can easily perform them right at home or at work and obtain the benefits that accrue.

    Buy Related Products





    Invest in yourself!
    In the long term however, there is no other choice. You have to find ways to rejuvenate and energize yourself. Here is our recommendation for you –

    Shavasana – This type of asana tones your nervous system. It has the effect of increasing your mental energy, which is necessary for effective work performance both at work and at home. You need to perform Shavasana at least twice everyday for between 15 to 20 minutes. In performing Shavasana, lye down on your back on a comfortable material with both your legs and hands free. Avoid any thoughts and focus on relaxing your mind and body. Performing Shavasana regularly is a perfect way of managing hypertension.

    Ardha-halasana – This type of asana has the effect of burning excess calories in your body. It is therefore a very good exercise for achieving physical fitness. It is very effective in preventing overweight, which leads to the occurrence of such health problems as heart attacks, diabetes and hypertension. To perform it, lie down on a comfortable material on your back. Let your hands stretch along your body, slowly raising your legs simultaneously, making angles of 30, 45 and 60 degrees. Rotate your legs both clockwise and anti-clockwise three to five times. Doing this regularly burns fat deposits in your abdomen and hips.

    Trikonasana – As a working woman, you are likely to experience varied pain especially on your back and neck areas. Such pain is mainly caused by regular commuting, sitting for long hours and a lot of house work. You can easily combat such pain by performing Trikonasana, a type of yoga asana that you perform while standing in an erect position with feet slightly apart. Raise your hands to shoulder level. You start by turning slowly to either direction with your hands stretched, touching your big toe. Do not bend your legs in the process. Repeat the same with the other hand. Performing this asana on a regular basis loosens your loin muscles in addition to improving your waistline.

    Dhanurasana- Lie on your abdomen with chin resting on the floor and arms placed alongside the body. Raise your head. Bend legs at the knee and hold the ankles. Raise the chest backwards and pull the ankles upwards resting the whole body on the abdomen.

    This Asana, a fine combina­tion of bhujangasana and shala­bhasana, stretches the body and tones up the spine and the visce­ral system. It is also recommend­ed for backache and flatulence.

    Chakrasana-Stand erect with feet together and hands stretched sideways alt shoulder level. Raise your left arm slowly till it touches the left side of your head, keeping left arm straight, and gradually move it and the head sideways to the right. Bend as far as possible without strain. As you do so, slide your right arm down your right leg as far as you can. Hold the position for five to 10 sec­onds. Then return to the original position and repeat with the right hand.

    Do three to five times. This is an excellent exercise for the lateral part.

    If you wish to see yoga asanas videos click  here

    Important
    People of all ages can do these asanas. They can be done either in the morn­ing or in the evening. There should be a half-hour gap after tea or coffee, and after a heavy meal about four to five hours. One can eat within 15 to 20 mi­nutes after doing the asanas.

    They should be practised slow­ly without any jerky movement, maintaining the normal breath­ing pattern.
    All physical exercises should be suspended during the month­ly period and any illness.

    A daily routine of 20 to 25 minutes of yogasanas can relieve many of your minor chronic ail­ments and make you feel more energetic, fresh and light.

    A few minutes of yoga can leave you energized all day long and add an extra hour to your day. "When you meditate, the same work that you normally perform in four hours, you can do in two hours. So two hours more are given to you to balance between work and family.
    Maintain a balance in life." Yoga postures, breathing techniques, and meditation will serve as handy tools while balancing your work and home life.
    Recommended Books




    Feb 12, 2014

    Delayed & Irregular Menstruation| Menstrual Disorders Ayurveda

    Irregularity in menstruation can be due to a number of causes. There may be underdevelopment or congestion of genital organs. Constitutional diseases, like anemia, tuberculosis and even chronic malaria are some diseases also commonly responsible for causing scanty menses at prolonged intervals.Some women suffer from endocrinal disorders, like hypothyroidism, toxic goiter, PCOS/ PCOD and other hormonal disturbances. The best thing for those who are bugged by the problem of delayed and irregular periods would be to consult a gynecologist who, after thorough check-up, can find out the cause and treat you accordingly.

    According to Ayurveda, poor diet and inefficient digestion are the main causative factors for these disorders. Improperly digested food leads to the production of toxins in the body. These toxins are circulated by the blood to the deep tissues and channels, where they cause blockages and stagnation. Ayurveda recommends different types of treatment to treat menstrual problems. These include nourishing and toning herbs as well as rejuvenation treatment in accordance with the nature of the disorder. Massage and the incorporation of meditation and yoga may also be beneficial for permanent elimination of the problems. It is important to address these menstruation problems because a woman expels a large proportion of her wastes and toxins through this process. If these toxins remain in the body, they cause further stagnation and blockage within the body.

    Factors that are responsible for this condition include the increased intake of sour, salty, hot, pungent, heavy, and fermented food; meat of fatty and domestic animals; alcoholic beverages; indigestion; and eating before the previous meal is digested. Psychological conditions such as grief, anger, lust, and anxiety are also known to play a key role in aggravating menstrual problems.

    Diet & Lifestyle Advice
    • Try and avoid all the causative factors mentioned above. 
    • Any kind of physical and psychological stress should be strictly avoided. 
    • Avoid tea, coffee, and icy cold drinks. Instead, have drinks at room temperature and that have cooling properties, such as peppermint tea. 
    • Cooling showers and bathing with sandalwood and mint essence are helpful.
    • Eat lots of leafy vegetables, raw vegetables, potatoes roasted in sand or over coals, cucumbers, tomatoes, carrots, spinach in uncooked form, oranges, pineapples, musk melons and mangoes should be the mainstay.
    • Do not take refined flour products, sugar, and milled rice.
    • Raisins, figs, dates and gur should be taken in place of sugar.
    • Milk and milk products should be taken in abundance.
    • Taking walks, exercise to improve the shape of the abdomen, sun bath in the morning and hot and cold hip baths can help. Use tubs, one containing water at a temperature 8 to 10 degrees higher than the body temperature and the other cold water. Alternate the tubs: five minutes in cold water and two minutes in the hot water tub. Repeat it four times and then take a cold bath.
    • Last but not least; don't over strain yourself mentally or physically.

    You may try some of these effective Home-Remedies
    1. Take ½ teaspoon finely ground cinnamon (dalchini) every night along with 1 cup milk.
    2. Powder 1 teaspoon dried mint (pudina) leaves and take with 1 teaspoon honey, thrice daily.
    3. Green unripe papaya is also useful in case of a delayed or late period. Cut a few pieces of raw papaya and eat half a bowl of such pieces or else you can make a simple salad from papaya and have it. However if you cannot get unripe papaya, you can make do with ripe ones as well, but unripe ones are most effective.
    4. Intake of aloe vera juice is found to be highly effective when one has a problem of irregular periods. One should start having half a glass of pure aloe juice on an empty stomach once in the morning and another half glass in the evening. Organic aloe vera juice from the market (Baba Ramdev's aloe vera juice is also good) and have it regularly twice a day as mentioned above.

      Another way is to scoop out some fresh aloe gel (excluding the yellow part) and mix it with some of jaggery (Gud) and have it regularly on an empty stomach in the morning and one more time in the evening.
    5. Til (Sesame ): A decoction of cumin (jeera) and gingelly (sesame) (Til) seeds, sweetened with jaggery helps to set off menstruation. Add 1 tbsp each of jeera and Til in water and boil it till the water reduces to three fourths. Add some jaggery to taste. Alternatively you might try making Til (Sesame) ladoos and have 1 such ladoo, the first thing thing in the morning followed by half a glass of cow's milk.

      Take equal quantities of Til (sesame seeds), Pippali (Long Pepper), Black Pepper, Dry Ginger and Bharangi. All these can be procured from an Ayurvedic pharmacy. Powder them and store it in a bottle. Have 1 tsp of this powder with jaggery 2 times a day, the first thing in the morning on an empty stomach and once in the evening.
    6. Amla (Indian Gooseberries): Chew fresh, ripe Indian gooseberries (Amla) early in the morning. If fresh ones are not available, you can make do with Amla juice as well. Take 3 tsp of Amla juice and mix it with 3 tsp of honey and have it. You can use Amla juice from Baba Ramdev’s Patanjali pharmacy or any other organic shop. Do not eat anything for at least one hour after that. Since fresh Amla is not available at all times, you can use dry Amla powder as well. It’s readily available at any Ayurvedic pharmacy. Mix 3 grams of dry Amla powder with water or honey and have it at night after your dinner. Regular intake of Amla removes toxins from blood, aids the formation of red blood corpuscles, relieves urinary problems and helps in irregular menstruation. Try this for 2 months at least and you’ll notice the difference. You’ll feel more youthful and energetic as well. 
    7. Fenugreek (Methi): Soak 1½ tsp of fenugreek (methi) seeds in water the previous night and in the morning you can see that they swell up. Have it regularly on an empty stomach. Alternatively, you can try fenugreek tea. You can use soaked fenugreek seeds for this prupose also. Boil a cup of water and add 1½ tsp of fenugreek seeds and let it simmer on a low flame. When the water reduces to three-fourths, turn off heat and have it in sips when it is sufficiently hot. You may add jaggery/ molasses / brown sugar for taste if you wish. Have this fenugreek tea twice a day, once on an empty stomach and once at night before going to bed.
    8. Fenugreek tea is especially helpful for those who are bugged by PCOS / PCOD problems as it helps normalize blood sugar levels. If taking fenugreek seeds in the morning or fenugreek tea is not viable for you, you may take it once in the afternoon by mixing a tsp of fenugreek seeds powder in a glass of thin buttermilk. Having Fenugreek helps in resolving menstrual problems including irregular and late periods as well as leucorrhoea or white discharge. It also reduces swelling in the uterus and cleans the uterine vessels.
    9. Horsegram is also called Hurali in Kannada and Kulith in Konkani / Marathi. Eating dishes that have Horsegram (Kulath) can also bring about your period as horsegram is believed to be heat-producing food as per Ayurveda. It’s also good for diabetics.

      Other Herbal Remedies for tackling irregular menstruation 
    10. Make a decoction of the aerial roots of banyan and consume with half a glass of cow’s milk at bedtime for at least 3 menstrual cycles.
    11. Take a decoction of the roots of bitter gourd (karela) at least twice a day; this usually makes the period to commence.
    12. Saunf (fennel) seeds also found to be helpful in menstrual irregularities.
    13. Boil the roots of the fig (anjeer) and take the filtered decoction for a few weeks to normalize the cycle.
    14. A small cupful of the decoction prepared from the leaves or the seeds of coriander (cilantro) thrice a day is found to be useful in regulating the menstrual cycle. 
    15. A cup of grape juice everyday is also believed to bring regularity of the menstrual cycle.
    16. Take a teaspoonful of radish seeds and grind it with water to make a fine paste. Mix this paste with a cup of buttermilk and drink
    17. In scanty menses: Drink a decoction of Manjistha / Indian madder roots for an entire cycle i.e. everyday to correct anemia, if any and establish a healthy flow of menstrual blood. [Manjistha is available at any Ayurvedic pharmacy in India. You can also buy from Amazon - Manjistha root Powder 
    18. Eating raw carrots also stimulate menstruation. A week before menses eat 1-2 carrots regularly.
    19. For irregular menstruation, make a hot infusion of neem bark and take one cup in the morning, noon and evening until cured.

      For painful and irregular menstruation
    1. A piece of fresh ginger (adrak), ground and boiled in a cup of water. The infusion is taken thrice daily after meals along with sugar.
    2. Boil 1 teaspoon saffron (kesar) in ½ cup water. Let it reduce to become 1 tablespoon. Divide this decoction into three portions and take with equal quantities of water, thrice daily for a couple of days.
    Recommended Yoga Asanas
    However all these asanas have to be learnt under a competent yoga guru and not to be attempted on your own.

    Jan 14, 2014

    Nutrition and Supplements - Herbs for Menopause


    Try the following natural remedies and herbs for menopause: 

    Soy foods. The isoflavones in soy foods help balance hormone levels and have some estrogenic activity. There is ongoing research about the safety and efficacy of isolated soy isoflavone supplements. While the initial results look promising, we currently recommend using natural soy foods rather than supplements. Choose from tofu, soy milk, roasted soy nuts or tempeh.

    Flaxseed. Substances called lignins in flaxseed are important modulators of hormone metabolism. Grind flaxseed daily in a coffee grinder at home and use 1 to 2 tablespoons a day.

    Dong quai. Dong quai (Angelica sinensis) is known both in China and the West for its ability to support and maintain the natural balance of female hormones. It does not have estrogenic activity. This is one of the herbs for menopause that should not be taken if a woman is experiencing heavy bleeding.

    Black cohosh (Cumicifuga racemosa). One of the best-studied traditional herbs for menopause, black cohosh is used to help alleviate some symptoms of menopause, including hot flashes. Black cohosh seems to work by supporting and maintaining hormonal levels, which may lessen the severity of hot flashes. Many women report that the herb works well but it isn't effective for everyone. While any therapy that influences hormonal actions should be a concern, black cohosh does not appear to have estrogenic activity and thus may be safe for women with a personal or family history of breast cancer.

    Vitamin E. A daily dose of 400 IUs of natural vitamin E (as mixed tocopherols and tocotrienols) can help alleviate symptoms of hot flashes in some menopausal women.

    B vitamins. This group of water-soluble vitamins may help women deal with the stress of menopausal symptoms.

    Evening primrose oil or black currant oil. These are sources of gamma-linolenic acid (GLA), an essential fatty acid that can help influence prostaglandin synthesis and help moderate menopausal symptoms.

    Dec 11, 2013

    Home Remedies for Water Retention

    A tendency toward water retention indicates a weakness in the adrenals/kidneys, the circulatory system or possibly the heart.Water retention problem in modern times, is more due to our lifestyle and wrong food habits! It’s better to be alert before it’s too late and take steps to prevent water retention that may prove fatal in the course of time. And if you already suffer from water retention, you should not only take self help to flush out excess fluid out of your body but also seek medical assistance to rule out any serious pathological condition. It could be anything ranging from heart, kidney, liver, lungs, or thyroid disorders. If your medical tests are negative then you should understand that your body water retention may be due to some generalized causes including excessive salt and alcohol intake or hormonal imbalances or even some wrong lifestyle habits!

    Water Retention in Women
    Bloating in females is the cause of many health-related problems, including high blood pressure, PMS, and even certain maternity issues. Worse, it makes it extremely difficult to lose weight on a diet or fitness routine!

    Women will see symptoms of water retention at about the time of menstrual cycle. There would also be sudden increase in weight. This happens due to imbalances in our estrogen levels which turn on production of a hormone called "aldosterone". Aldosterone then causes our kidneys to retain fluids throughout the body, and we see a sudden gain in water weight quickly. Which is why many of you would experience swollen knees and legs during this time. Pain, discomfort, and inconvenience all add up to a tough time for anyone going through this tough issue.

    The simple way to get rid of excess water is cut back on the foods and ingredients that hasten and increase its retention within our bodies.


    1. Limit your intake of salt/sodium: High salt intake leads to retention of sodium and thereby water in your body. This expands extra cellular volume in the body. Said simply, when you eat salt, your body tries to dilute it by holding water around your cells and in this process supplies more water to your bloodstream. This not only increases water weight in your body but also leads to other complications. As your heart has to deal with extra fluid in the blood vessels, it may increase your blood pressure which in turn may increase the risk of developing heart disease and stroke. Also, when you eat more salt, your body flushes out more calcium through urine which may lead to osteoporosis and reduced bone density. So, it is wise to lower the intake of salt not only to cure water retention but also to keep other health complications at bay.

      Tips to reduce salt intake for elimination of water retention
      • Cook food at home most of the time. Hotels and restaurants are loaded with sodium.
      • Use lesser amount of salt while cooking food at home.
      • Remove salt shaker from your dining table. Don’t add salt while eating food. Instead, you may use other herbs and spices for flavor.
      • Avoid canned foods including canned veggies, soups, sauces etc. as they use more salt as preservatives and also to make the foods flavorful.
      • Avoid having processed foods like potato chips, salted peanuts as well as junk foods.
      • Women should especially reduce taking salt prior to their menstrual cycle every month. Hormonal change during this period leads to greater water retention in the body of a woman.

      In normal situation, the recommend level of salt in diet is a maximum of 2,300 mg of sodium per day. People with heart disease and high blood pressure should have less than 1,500 mg of sodium per day. However, when you need to eliminate water retention, you need to reduce your salt even less than these recommended levels.

      Suggestion: Sugar too indirectly helps in water retention. It increases general insulin level in your body, which in turn decreases your body’s ability to flush off sodium or salt. Therefore, sugar intake should also be reduced along with salt consumption.

    2. Increase intake of food rich in potassium: Potassium  is an important mineral which is needed for proper functioning of body cells, tissues and organs and helps wipe out fluid retention. Potassium is an electrolyte which along with sodium maintains normal water balance in body. Potassium also helps stimulate the kidneys so that they may flush off waste along with excessive salt out of the body.

      Potassium deficiency may lead to water retention causing edema, swelling, and weight gain. So have foods rich in potassium too. Most of the fruits are rich in potassium as also certain vegetables.

      Some good options are bananas and raisins. Bananas contain high amounts of potassium, which helps eliminate fluid retention. If you are not that banana freak try raisins as a substitute as they can also serve the same purpose.

      You can also include following potassium rich fruits and other foods for water retention:
      • Apricot
      • Blackberries
      • Peaches
      • Strawberries
      • Apples
      • Oranges
      • Raspberries
      • Spinach
      • Fresh Mushrooms
      • Bell Peppers
      • Avocados
      • Sunflower seeds
      • Melons
      • Watercress

    3. Water. When you feel waterlogged, guzzling a glass of H2O might be the last thing on your mind. But it may be the best thing for you. Water flushes out the system better than anything else and can reduce premenstrual bloating. Drink 8 to 10 glasses a day; more when you exercise. (NOTE: This advice is only for PMS bloating. If your water retention is caused by any other medical condition, be sure to ask your doctor before drinking extra water -- it may not be good for you.)

      Tips for drinking more water for elimination of water retention
      • Drink water whenever you feel thirsty. Don’t postpone this for other works. Always keep water in your reach. Carry a water bottle with you wherever you go.
      • Drink at least 6-8 glasses of filtered water every day whether you are thirsty or not. Sometimes, we do not recognize the thirst signal and mistake it for hunger.
      • Watch your urine. If it is yellow and thick or you do not urinate much during the day, your body is in need of water. Your urine should be clear.
      • If you feel weakness, dizziness, cramping, headaches and dry mouth without any explainable reason, it might be dehydration. Drink water.
    4. Natural diuretics, or foods help your body release more urine. When you urinate frequently, your body not only releases extra water but also flush off the toxins and lower your blood pressure by resuming water-sodium balance. You can always have one or the other diuretic foods on daily basis. However, if you are already on diuretic or anti-diuretic medication, consult your doctor before including diuretic food in your diet.

      List of diuretic foods to help eliminate water retention
      • Cranberries
      • Grapes
      • Watermelon
      • Leafy greens
      • Lemon
      • Pineapple
      • Juniper Berries
      • Tomatoes
      • Pumpkin
      • Asparagus
      • Artichokes
      • Beets
      • Onion
      • Brussels Sprouts
      • Cabbage
      • Leeks
      • Carrots
      • Cucumber
      • Lettuce
      • Watercress
      • Celery
      • Eggplant
        However, urinating often means your body also releases potassium along with water and toxins. So, you need to have foods rich in potassium to maintain your potassium levels.




    5. Garlic Remedy for Water Retention
      Garlic is one herb that we use extensively in our cooking and that’s good. Garlic along with all its medicinal values is also an excellent diuretic. It releases water as well as toxin out of your body. Not only this, garlic also beaks down body fat thus helping you lose weight. If you don’t use garlic in your dishes, start adding it as a cure for your water retention.




    6. Eat Yogurt to Eliminate Water Retention

    7. Yogurt is an excellent source of protein. Lack of protein in your blood can lead to water retention. Protein aids in holding salt and water inside your blood vessels so that fluid does not leak out into your tissues. When the blood protein, albumin, becomes too low, fluid retention happens and you suffer from edema, particularly in your feet, ankles and lower legs. Most of the times, protein level goes down in blood due to malnutrition, kidney and liver disease. Yogurt gives you a healthy boost of protein. It is also high in potassium. While all types of yogurts are rich in protein, Greek yogurt has most of it to keep your albumin protein levels up. Greek yogurt is nothing but yogurt which is strained using cloth or paper bag and which attains a consistency between that of yogurt and cheese. Other foods high in protein include milk, cottage cheese, egg white, fish, tofu etc.

      Warning: If you are on dialysis and take low protein diet for your kidneys, consult your doctor before adding yogurt or any other protein rich food in your meals.


    8. Dandelion Leaves Tea for Eliminating Water Retention
      Dandelion herb has been used traditionally for its medicinal values particularly for liver and kidney disorders as well as heartburn and other digestive problems. Dandelion herb also acts as a natural diuretic and facilitate the kidneys to increase the volume of urine which flushes out the extra salt out of your body. Dandelion is also high on calcium, magnesium, iron, manganese and potassium, making it further useful in treating fluid retention.

      Precaution: Dandelion herb is generally considered safe. However, some people may be allergic to the weed and sometimes the herb may lead to mild gastric trouble. As dandelion may interact with certain medications like diuretics, diabetes drugs and lithium, consult with your doctor before including dandelion tea as a remedy for water retention.





    9. Parsley Remedies for Water Retention
      Parsley is high on antioxidants, calcium, iron, and B complex vitamins. It inhibits the re-absorption of sodium and potassium which causes more water to flow through osmosis. This increases the volume of urine. Due to its excellent diuretic properties, parsley has been used to treat kidney stones, urinary tract infection and edema or the swelling due to water retention.




    10. Barley water: Ayurveda, the Indian medicine recommends barley water for edema. It is comparatively a healthy drink having mild diuretic properties. It is also safe for pregnant women who suffer from swollen legs due to hormonal and blood chemistry changes during pregnancy.




    11. Coriander seeds are diuretic in nature and can help prevent as well as eliminate water retention. It is also rich in potassium further making it beneficial for fluid retention. The other components of coriander seeds include Vitamins-A, C, and K, thiamin, riboflavin, folic acid, calcium, iron, magnesium and small quantities of niacin, vitamin-b6, phosphorous and zinc. Ayurveda recommends coriander for fast elimination of water retention.




    12. Fennel Seeds: Fennel seeds have in them anethole, the compound which give it the anise flavor and is responsible for most of its medicinal values. Fennel tea had been used in traditional medicine as a cure for water retention due to its diuretic properties.So, use fennel seeds to eliminate water retention in your body.




    13. Exercise continuously: Exercise has been shown to reduce the water retention by flushing out the water and salt through sweating, higher respiration and increased urine flow. If you have been sitting for a long time, walk up and down or climb stairs every hour. You can also try the following exercise: point the toes downward, then raise them up as high as possible which pumps up the calf and foot muscles. You can also raise your hands up overhead. Exercising over time allows the reversal of water retention because of strengthening of the circulatory system and the repairing of damaged capillaries.




    14. Try Ice Packs to reduce Inflammation: a solid ten minutes of treatment with a ziplock bag full of ice (wrapped in a towel) can reduce inflammation dramatically and will ease the pressure of knees, ankles, and feet. If on the other hand you are suffering from a diabetic condition please check with your family physician before performing any ice-related treatment.




    15. Essential oils that may help fluid retention include cypress, geranium, juniper, lavender and rosemary. Essential oils may be used in a number of ways including inhalation, baths, vaporizers, mouthwashes and gargles, compresses and massage.




    16. Lie down with feet up: Recline with feet up in the raised position. This will allow the fluid collected in the legs to go to the circulatory systems and from there to the kidneys for excretion.

    Jan 26, 2013

    Benefits of Shilajit for Women Health


    Shilajit has been known world wide as a male health supplement but recent researches now has established that Shilajit is also extremely beneficial for women health also.

    Shilajit is a mineral herb that is being extracted from the Himalayan Mountains. It is an extrudate that extrudes out if the mountains which had an herbal origin. Due to continental drifts some vegetation got buried in the Himalaya Mountains which now are seen in the form of Shilajit. It is generally seen in summers as due to heat of sun it melts and seeps out from the cracks of the rocks. In India Shilajit has been used since centuries but it was not known to the western world.Shilajit is now a very popular herb among men world wide.

    But recent advancements and review of the ancient ayurvedic texts has shown that Shilajit is equally beneficial to women. Below are some of the points that will show the beneficial effects of Shilajit on women health.

    1. Shilajit provides strength and stamina to the women.
    2. Shilajeet is very helpful in women who are suffering from diabetes.
    3. Shilajeet is helpful in supplementing the calcium deficiency that is very commonly seen in women.
    4. Shilajit is extremely helpful in providing natural strength to the women athletes
    5. Shilajeet is the boon for working women as it is helpful in providing them with the tolerance and physical strength to cope up with the long working hours
    6. It is helpful in preventing aging processes and do not let wrinkles to appear before time
    7. Shilajit is also helpful in making skin appear shiny and glowing.
    8. Shilajit is helpful in getting relief from Pre menopausal syndromes
    9. It is used to maintain the normal bone marrow density which gets reduced with the aging
    10. It is also helpful in maintaining the normal menstrual cycle
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    Benefits of Shilajit for Men

    The ancient medical literature attributes many health benefits of Shilajit known as "Conqueror of mountains & destroyer of weakness". It is decomposition of the plant matter in the rocks centuries before. The transformed plant matter is extruded from the rocks by geothermal pressures. It is collected in raw form for purification. Shilajit is considered to increase the core energy responsible for sexual and spiritual power. It helps to counteract debility and general fatigue.

    Benefits :
    • Helps in counteracting debility and general fatigue
    • Helps stimulate the immune system and restoration after exercise
    • Helps in improving cellular nourishment
    • Helps in accelerating the processes of protein and nuclei acid metabolism and stimulates energy providing reactions. 
    • It is also extensively used in the treatment of diabetes and regulates the blood sugar level 
    • It helps in building body’s natural immunity thereby useful in providing natural strength to the body. 
    • It is highly recommended to the patients who are weak or have been recovering from prolonged illness or from any surgery 
    • It is also very effective in treating arthritic conditions like rheumatoid arthritis, osteoarthritis, gout and other joint related problems and back pain 
    • Excellent results have been discovered when shilajit is applied in medo roga (obesity). It possesses this property because of its laghu (light) and ruksh (dry) properties. It helps in scrapping away of extra fat accumulated in body thus helps in providing slim and healthy looks to the body.

    Shilajit is widely used in preparation of ayurvedic medicines and is regarded as one of the most important ingredient in ayurvedic system of medicine. It is a part famous ayurvedic medicines like chandraprabha vati, arogya vardhani vati, and most important of all Chawanprash. It works as a powerful anti oxidant thereby delaying aging. 

    Shilajit is a very important herb in ayurvedic system of medicine, which helps in increasing strength and endurance power in men. It works as an aphrodisiac agent thereby helps in increasing sperm count and also helps in bettering the quality of sperms. It also helps in regulating sex hormones for proper functioning. It has been regarded as Indian viagra as it is very helpful in enhancing sexual powers.

    It is also well known for its effectiveness in the treatment of reproductive system related complaints for both, men and women. Its combination with Ashwagandha helps in rejuvenating the reproductive system. It also minimizes the debility or weakness in the sexual organs and helps in improving elongated sensual experience. It is also used to prepare various herbal oil preparations, which are used to massage the sexual organs, which increases sexual power. 

    Regular intake of Shilajit promotes the movement of various minerals like calcium, phosphorus and magnesium into the bones and tissues. It prevents the release of histamine in the blood that helps in the prevention of various allergies in the body. It also provides iron in the body that is necessary for the making of red blood cells (RBC). 

    Mar 10, 2012

    Health Tips for Busy Moms

    Busy Moms Have Busy Schedules... 
    Make sure to pre-plan your week. It's so easy to be reactive, allowing your day to completely get away from you... at the end of the day you're exhausted and you still haven't accomplished half of what you wanted to! If you catch yourself saying at the end of every day, "Tomorrow I'll make sure to exercise" you need to break out your calendar and write yourself in first.

    You need to take time for yourself.. If Mama Ain’t Happy, Ain’t Nobody Happy
    When mom’s stressed or burnt out, everyone in the house suffers. Even a baby gets fussy when his mother is upset. Older children may respond to a tense mom by acting out. So by paying attention to your own needs, you’ll actually be better at meeting everyone else’s.

    Organise yourself and plan your daily schedules to keep healthy and fit.

    Follow a fitness regime.
    Kickstart your day with 2 glasses of luke warm water with may be a pinch of zeera(cumin) soaked overnight, followed by 30minutes brisk walk and 15-20 minutes breathing exercises or pranayama.

    Avoid Stress and Sleep Deprivation as they make you Fat
    Stress and sleep deprivation release cortisol into your bloodstream, which triggers fat storage around your waist. Not only is it demoralizing to carry more weight than your ideal, it increases your risk of developing heart disease, diabetes, cancer, and arthritis, among other conditions. 

    To reduce stress there are a number of natural supplements. Some of these include kava, an herb from the South Pacific; and Passion Flower, a gentle herb that helps you relax. Some people prefer a herb used in Ayurvedic medicine. Taking half a capsule of ashwagandha is one option. For those who have trouble relaxing at night and falling asleep, the occasional use of Good-Night-Rx is quite helpful. 

    And last but not least, a good yoga or meditation session may work better than anything else. Take some time to watch spring blooming outside your window and meditate on all that you have to be thankful for. Maybe you won’t need the stress herbs after all.


    Preplan your meals
    The  evening before, plan what you will eat the next day. Package your snacks into portion sizes and put together your meals. 

    If you plan to be out during lunch, fix a salad or other meal that does not need refrigeration. If it does, carry an insulated lunch bag with an ice pack. This way, you are never without something healthy to eat. 

    Have breakfast - a real one: Pay attention to the habits of people who have lost a lot of weight and kept it off: Seventy-eight percent of them start the day with breakfast. Those are the findings of the National Weight Control Registry, an ongoing study of successful losers who have dropped 30 pounds or more (70 on average) and kept it off at least a year. Their typical breakfast: cereal and fruit.


    While you're putting out breakfast for your kids, load up a plate for yourself. A study from Virginia Commonwealth University found that eating a high-protein and carb-rich breakfast helped dieters lose impressive amounts of weight - an average of 23 pounds over four months and then another 17 in the next four months. Their breakfasts sound more like lunch - a sandwich of turkey and cheese on two slices of bread, a cup of milk, an ounce of chocolate, and a protein shake - and totaled 600 calories.

    Pack up some backup:  Pair carbs with protein, which will curb your hunger without throwing you under the low-blood-sugar bus an hour later. Pack a slice of low-fat cheese with an apple, whole-grain crackers smeared with peanut butter, or sugar-free, fat-free yogurt with a sprinkling of chopped walnuts.

    The kids are vegging out in front of the computer. You send them out to play while you work on your laptop.Send everyone to the park (including yourself): Take a 30min brisk walk, or aerobics class, or swimming.

    Eat Nutrient Rich Foods
    Plan your meals in such a way that you are able to consume all the nutrient-rich foods because many different nutrients are needed for good health, and no individual food will supply them all. Fruits such as apples, grapes and bananas are great for the busy individual. They are perfect to eat on the run while still providing valuable nutrients.

    Always stock healthy and quick snack items such as veggie sticks, nuts, cheese sticks, protein bars, and greek yogurt.

    Drinking at least a gallon of water per day should be your aim, at any coast. Also avoid starched items such as pasta, potatoes and cereals. Moreover, keep in mind carbohydrates are not the enemy, they should be taken from the right source.



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