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Medicinal benefits of ginger you probably didn’t know

medicinal-benefits-of-ginger-you-probably-didnt-know

Jan 4, 2017

Health Benefits of Ginger

Ginger is one of the most widely used ingredients in home remedies. It has carminative properties, making it the perfect condiment to have for various health conditions. And winter is the perfect weather to use it, let’s see how…

Makes your body warm and cozy

Ginger contains compounds like gingerols and zingerone that are believed to keep the body warm. It helps combat cold extremities.
How to use it: Take 1 tablespoon of sliced ginger and put it in two cups of boiling water for ten minutes. After pouring, add a few drops of honey in this ginger water and drink it for at least 2 or 3 times a day.

Relaxes colder feet

As discussed, ginger has a warming effect on the body, it does wonders to the sore and cold feet.
How to use it: In a pot of boiling water, add a handful slices of ginger. Once it starts to cool, soak your feet for 15 minutes. Following this at least twice a day will keep your feet healthily warm.

Eases cough and cold

If you are suffering from cold and cough, this remedy will definitely soothe your symptoms. Make a cough syrup at home using ginger and honey and get speedy recovery.
How to use it: Take a tablespoon of raw honey and add a few drops of ginger in it. You can grate it to extract the juice. Stir well and drink this mixture. Having it at least 2 to 4 times a day will help in quick healing.

Lessen pain and inflammation

Due to its inflammatory properties, ginger is considered to be the best natural painkiller.
How to use it: Add ginger in your daily meals or prepare ginger tea to reduce body pains and inflammation.
To prepare ginger tea, peel some ginger and boil it in water for ten minutes. Remove from heat. Add lime juice and honey to taste.

Calms an upset stomach

This hot and fragrant spice effectively treats an upset stomach.
How to use it: Eating 1 gram of freshly peeled ginger per day can relieve stomach ache and even gastric problems. You could also add ginger as a spice in your food to get relief from an upset stomach. Alternatively, cut fresh ginger into small pieces and sprinkle salt on every piece. Whenever possible, chew these pieces

Relieves stomach ache

If you regularly suffer from stomach ache, make ginger juice at home and drink it.
How to use it: You can mix 2 teaspoons of ginger juice, a teaspoon of lemon juice and a pinch of table salt or black salt. Stir the mixture properly and consume it with or without water.

For ginger candies

If you find ginger taste and aroma too sharp and spicy, make ginger candies at home. This is what you need to do:

• Dip the fresh and thick ginger slices into honey.
• Add a little butter and cook it for 3 – 5 minutes on low heat.
• Allow it to cool and harden for about 30 – 40 minutes.
• Eat daily.

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Health

Fitness trends to watch out for in 2017

fitness-trends

Jan 4, 2017

Fitness trends to watch out for in 2017

With FitBit on one hand and a pear in the other, most of us started our 2016 with one thought: to become fitter and better versions of our-2015-selves. While the tenth day of January saw many of us falling away from our fitness goals with the onset of coldest days, there were many that managed to beat all odds with the workout that they loved. The perfect fitness mantra remains: do what you love! From Zumba to cardio dance to group activity, we have tried everything to fit into our college jeans. And with so many options to choose from, we bring you fitness trends to lookout for in 2017 that may make your new year merrier:

Rope workout

An upper body workout that will shape your glutes, core muscles and back. With many gyms and fitness centers including this in weight-loss and strength training, this trend is sure to top your list of workouts in 2017.

Aerial workout (Aerial yoga)

We have all done yoga on ground, but it’s time to do it in the air. With the help of aerials, this form helps in gaining flexibility and strengthening your body.

Indoor group cycling workouts

Going to gym is old news. With many new age fitness centers coming up, this activity is on everyone’s list. So be it rain or the coldest day of the season, you don’t need to break your fitness regime!

Animal flow (Crawling workouts)

Love them and workout like them! Animal form, a new form of exercise is increasingly becoming famous. It helps in increasing flexibility and core stability.

Boot camps

Not new to the west, but definitely becoming the trend of the season for Indians. These boot camps include not only old exercises like trekking and camping, yoga boot camps and dance boot camps are slowly catching up too.

‘Tech’ing it up

From wearable technology like fitness bands that track your sleep and on-the-move activity to apps on your smartphone that help your food and water intake, we really have a healthier year to look forward to. These bands are not limited to your body or connected with your phones; some also have an option of a personal trainer who helps you achieve your goals.

Educated fitness trainers

Gone are the days of trainers that told you to do 20 minutes of treadmill, 30 minutes of crossfit and 20 minutes of cycle. New age trainers have acquired knowledge of each exercise and how it helps every iota of your body. These are the ones you need to take your fitness tips from!

Wellness coaching

Different from nutrition counseling and fitness training, this coaching is slowly coming up in our country. Not only do these coaches help you in gaining physical strength, but also help you mentally to achieve your aim.

Workplace health

We have all been part of yoga classes to help us understand why meditation is important for our stressful lifestyles. With many such sessions coming up in our workplaces, companies have started to realise that a fitter employee means better productivity!

Bullet journal

A less time consuming food journal that helps you track your eating habits.Short and crisp, this is meant for multi-taskers who cannot get themselves to write down a full food journal.This mini-me version of new age food diaries is a must for your fitness goal 2017!

Detox holidays

Alia Bhatt, Sonam Kapoor and Parineeti Chopra: all have fashioned this trend to get that dewy summer glow throughout the year. Taking a detox holiday not only helps you unwind but also helps you get rid of toxins that a polluted city like ours won’t let you!

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Health

17 healthiest New Year resolutions for 2017

new-years-resolution

Jan 4, 2017

1. Never miss a coffee date with your friends

Make time to meet your friends even if that means letting your clothes go unwashed for a while, or driving through a jam for over an hour. There will always be commitments that will make you cancel coffee dates with your friends but don’t forget that people with close friends are more capable to handle tough situations in life than those who are solitary.

2. Don’t eat to make someone else happy

While you should not beat yourself up over high calorie foods, you should also not feel guilty denying a high-calorie snack that will upset your health goals. In short, do not eat something just to please someone; however, a meal served with love could be an exception (Your mom’s indulgent gajar ka halwa or saag for example).

3. Use your resources (mobile apps)

When you are on a weight loss journey, it can get lonely. But you are not alone anymore. You have your smartphone, which brings you closer to a wide range of applications that help you stick to your goal. These applications include Healthify me and MyFitnessPal along with apps like FitBit which are connected to your fitness band to help you track your progress.

4. Don’t completely avoid your favorite food

The worst thing that you could do to yourself while trying to lose weight is to stop eating all the things you like. No matter how unhealthy your favorite foods are, do not cut them out of your diet completely. Have a small portion of your favourite food once in a while. This way you can stay away from the temptation to indulge in it.

5. Lessen your dependence on painkillers

We all know painkillers are not good for our body. Not only do they lead to physical dependence but there are also a number of unpleasant side effects associated with painkiller addiction, starting from mild ones like nausea, vomiting, and diarrhea, to dangerous ones like higher risk of a heart attack.

6. Fix one meal on your own

We all have our helps to get through a busy day. Making one meal on your own not only makes it healthy (because you are aware of the quantities involved), but also helps you unwind. So choose any meal and fix it, it can be your snack as well.

7. Invest in a diary for bullet journaling

Maintaining a diary helps you to keep your health and fitness goal in check. Tracking your eating habits is difficult just based on your memory. Stick to the old rule of the written word, it helps!

8. Read a book for ten minutes before you sleep

Reading will help you sleep better because it puts your consciousness on another plane, which will induce sleep and also reading takes you to a fictional world that eases the tension and helps you relax better. We say specifically read from a book and not from your phone or tablet because the blue light emitted from the screen restrains the production of melatonin, the hormone that controls your sleep. Reduction in melatonin makes it harder to fall asleep.

9. Stretch your arms and legs in office

This is important if you have a desk job. Lift your legs straight up while sitting on the chair and stretch them for 30 seconds. Doing this reduces the risk of blood clots that can occur after prolonged sitting. Take occasional breaks from your laptop screen. This will help prevent dry eyes, headaches and blurry vision. Make sure you keep a distance of at least 50-60 cms between your eyes and the computer screen and there is adequate light in the room.

10. Menstrual cups/ tampons over sanitary napkins

Most of us use sanitary napkins and they come in a large variety of shapes, sizes and absorbing levels. The reason we stay away from tampons or menstrual cups is the fear of putting something inside the body. But if you knew that not only are they an environmental hazard but are also extremely bad for your vaginal health, you would surely change your mind.

11. Have vegetables and fruits in 3:4 ratio

You know how important it is to eat fresh fruits and vegetables every day. The 3:4 ratio is a new approach to having your fruits and vegetables. This ratio requires one to have 3 different coloured vegetables, for example, Okra, tomatoes, and pumpkin along with a salad that consists 4 different colours like diakon, radish (mooli), cucumber, beetroot and carrots.

12. Drink more water

Internet is bombarded with health tips, and one of the most common is to keep yourself well hydrated. But how many of you really take this tip seriously. Not many! So this new year, ensure that your water intake is adequate. They say, for every 20 kgs, your body requires one liter of water. So make sure you are having adequate water but not intoxicating yourself. Excess water can eliminate essential salt from your body, making you feel exhausted all the time. So if you are having liquids like juices, green tea etc, accordingly adjust your water intake. Water intake should start as soon as you wake up in the morning. After a long sleep, your body gets naturally dehydrated and to refill the tank, a glass of water is required. This will also nourish your cells, and boost your metabolism.

13. Walk when you talk

Working out daily for an hour may sound intimidating to some but walking while talking can take care of that. Next time when you get a call, stand up from your chair and walk while talking. A collague wants to chat, go out and walk the talk, literally. It is important to walk at least 10,000 steps every day and if you do most of your non-laptop activities walking, you will be able to cross the minimum walk goal easily.

14. Sleep on time

Due to many factors, sleeping well may not completely be under your control but hitting the bed on time surely is. Decide a specific bedtime and don’t wait for yourself to feel sleepy. Stick to the time and you will see a drastic change in your health. Sleep is vital for both physical and mental well-being as resting time is repairing time. Waking up groggy in the morning is a sign of bad sleep that may affect your health more than you think it would.

15. Healthy snacking before bedtime

Much opposite to what you are often told, having a warm glass of milk or a few nuts before bedtime actually keeps your blood sugar stable through the night, ensuring better quality of sleep. However, this holds true only for people who have their dinner before 7 in the evening. For those having dinner close to bedtime, this is a strict no! You are anyway putting extra burden on your digestive system, it surely doesn’t need more.

16. Replace at least 1 cup of your normal drink (tea, coffee) with green tea

When all health experts are talking about the benefits of having green tea, then why not replace one cup of your normal tea or coffee with a cup of this goodness? Think a bit deeper; a cup of green tea is loaded with health benefits, and is worth trying!

17. Volunteer and help others

There have been numerous studies that suggest helping others brings happiness and as we all know, happiness is good for your well-being. You can always use these positive emotions to lead a more active life. A stress-free brain is more productive than a pressurized one and helping one another only makes life simpler!

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Health

What leading doctors want you to know about your health in 2017

doctors-advice-in-2017

Jan 4, 2017

Have you ever wondered what your doctors secretly (sometimes even candidly) wish you to follow to lead a healthy life? Well, we at TOI Health did and got them to answer one health mistake they feel you should stop making in 2017. Read
on…

Padma Shri Awardee Dr. KK Aggarwal, National President Elect of the Indian Medical Association

The one health mistakes that people have committed is thinking salt is a leading cause of blood pressure. The main cause is now refined sugar.

Advice for 2017: This year everyone should resolve to get trained in the lifesaving technique of Cardiac Pulmonary Resuscitation – CPR. What people need to remember is two things, one CPR must not be practiced on a person who is breathing, has a pulse rate and is clinically alive. It must be administered within ten minutes of someone’s death and continued till the ambulance arrives or the person is revived. A cardiac arrest can happen to anyone at any time and a simple formula can help save a loved one’s life.

Dr. Zakia Khan – Interventional Cardiologist, Fortis Kalyan

Most common mistake I’ve seen my patients make is that they rely more on Internet and media health advice than they do on the advice of medical professionals.

Advice for 2017: Set aside at least 1 day every 6-8 months to take stock of your health. Do all your tests for cholesterol, heart function, blood sugar etc. We live at a time when you’re never too young to have heart disease or diabetes. Another suggestion I have for people this year is to make the most of technology in your fitness routine. Fitness apps and heart rate monitors are excellent for today’s busy professionals who want to stay healthy.

Dr. S. Sudhindran, Professor, Dept. of Gastrointestinal Surgery, Amrita Institute of Medical Sciences, Kochi

I have seen mothers make their children eat too much, inadvertently pushing them towards obesity. They should learn to leave the kids alone, as children know when and how much to eat.

Advice for 2017: Shun all forms of sugar. These are as bad as alcohol.

Dr. Amrithlal A. Mascarenhas, Consultant Spine Surgeon, Vikram Hospital, Bangalore

People were found to be doing exercise like Surya Namaskar, gym work outs in an unsupervised manner. Exercise like this if done in haste, has like to several people visiting the hospital with back spasm and slip disc problems.

Advice for 2017: I request people to keep their back in good health by doing regular back exercises, under the guidance of a proper trainer, as this will minimize the risk of back related problems.

Dr. Anil Bhoraskar – Consultant Diabetologist, Fortis’ SL Raheja Hospital

Most common mistake my younger patients have been making over the past year is assuming they are not at risk of diabetes or blood pressure because they have no family history of the same or because they are very still in their early 20’s. I have seen a young 24 year old man with very high pressure who was clueless about his health.

Advice for 2017: Don’t wait till you’re older or till you get unwell to get regular check-ups. Health check-ups should be done at least once a year when you’re in your 20’s.

Dr Amitabh Parti, Additional Director, Internal medicine, Fortis Memorial Research Institute, Gurugram

As time passe, age progresses and health risks tend to burden each individual as well as the family overall. This, apart from environment related diseases, accidents and addition of newer members in the family are all factors that need to be carefully taken into consideration while considering Health issues for the next year.

Advice for 2017: In my opinion, what needs to be urgently assessed and addressed is the Family Medical Insurance for the year 2017. What you need to ask yourself are the following- is your family adequately insured against a health issue? Consider ever-increasing hospitalization and medicine costs, tests of newer investigations and newer lifesaving techniques, new devices and new lifesaving support systems in the light of current trends of inflation. Next, please closely read the policy the type of cover whether it is an individual insurance policy does its umbrella cover the entire family, does it cover pre-existing ailments, does it include devices and advanced surgical procedures which may be essential to life.

The blunder that we seem to be making is still inadequate lifestyle correction. As of today this term lifestyle encompasses not only what you eat, how you live, how you exercise, but also how you protect yourself as well as the others. We are still struggling to increase awareness on vaccination programs, we have failed miserably in cleanliness and hygiene related issues, sanitation and potable water related issues still need care. I am hoping for healthier times ahead.

Dr Sanjay Kalra – Consultant Endocrinologist, Bharti Hospital Karnal & Vice President, South Asian Federation of Endocrine Societies

This year people have taken irrational drugs based upon advertisements in TV/newspapers/mass media. Some have even ignored preventive medicines prescribed by your doctor, this could also be probably because doctor was unable to communicate importance of preventing complications.

Advice for 2017: It is important to strengthen communication. Take only validated/evidence-based therapy prescribed by qualified health care professionals. Last but not the least, always ask for information. Take rational, informed shared decisions, after all, it is your health/life which is at stake.

Dr. Shikha Sharma, Founder, DrShikha’s NutriHealth

People followed low calorie diet to lose weight. Instead they should have added proteins in their diet, specially women, as they become protein deficient after a specific age and start eating carbs. This deficiency leads to weakening of muscles.

Advice for 2017: Apart from the defined methods of losing weight – like gyms, exercise, etc., women should explore dance to lose weight. It will not only help them lose weight but bring happiness and energy. It builds stamina and flexibility and above all they get to learn a new skill of dancing.

Dr. Pradip Shah – General Physician, Fortis Hospital in Mulund

A common mistake I have observed this year is the overuse of paracetamol and painkillers. Prolonged and frequent use makes your body accustomed to the drug, forcing you to increase the dosage. What is worse is patients don’t seek medical attention for nagging pain that needs to be investigated. Self medication isn’t ideal when you have symptoms that are nagging you for over a week. Know when to seek medical help.

Advice for 2017: Make time for yourself. Set aside time to get some exercise and de-stress. We have very fast paced lives and are too preoccupied with work and other commitments that we forget to look after our own health.

Dr Rajesh Sharma, Honorary Consultant Chest Physician at Saifee Hospital

There is increasing evidence that surfing the Internet and chatting on social media at bedtime is associated with sleep deprivation and consequently daytime tiredness.

Advice for 2017: Turn off all screens including mobile, TV, iPad about an hour before bedtime.

Dr. Sunita Maheshwari, Senior Consultant, Paediatric Cardiologist and Co-founder at RXDX and Teleradiology Solutions

What is not commonly known is that lack of sufficient sleep can lead to weight gain. The more sleep-deprived one is, the higher the levels of the stress hormone cortisol are found in the body. This leads to metabolic changes and increases one’s appetite leading to weight gain.

Advice for 2017: Sleep! Cut down that TV/digital time and increase your sleep time. Adults need a minimum of 7 continuous hours of sleep a night while children need 9-10 hours as their muscles and bodies grow during sleep.

Dr Devavrat Arya, Senior Consultant, Medical Oncology, Fortis International Oncology Centre, Noida

The biggest mistake that people make is not to undergo a screening test for cancer. The cost of a screening test is less than that of an average meal at a restaurant. This is important for early detection which increases the chances of survival. They have to get themselves checked once in a year.

Advice for 2017: I would advise them to eat a balanced diet, maintain healthy lifestyle and exercise regularly. This helps not only in reducing the chances of getting heart disease or diabetes but also in keeping cancer away.

Dr. Seema Grover, Sr. Consultant (Physiotherapy & Rehabilitation), Indraprastha Apollo Hospitals

A lot of people take fitness for granted. They lead a sedentary life without knowing that it’s the biggest factor for a lot of diseases.

Advice for 2017: Let fitness be our state of mind. Take up any physical activity you enjoy at the hour of the day you feel maximally energised.

Dr Akshay Batra, Managing director, Dr Batra’s Positive Health Clinic Pvt Ltd

From bright ombres to natural latte browns hair colouring was definitely the most noted trend of 2016 and also the biggest hair and skin enemy. Infact, since schools have started allowing hair colour, children as young as 12 and 13 years have also joined the trend. This year we saw a lot of cases of patients coming to us with skin rashes and facial swelling, most of which we due to a reaction from hair colour. While I understand that the youth needs to stay abreast with the latest trend, the simplest way to reduce any side effects is to do a patch test. Test the hair colour on the back of your ear or on a small section of your scalp, if there is no side effect for next 72 hours, then it’s safe to colour your hair. Also try to use an ammonia free hair colour and apply the hair colour atleast 2 inches away from the roots to minimize hair damage.

Advice for 2017: Hair loss is one of the most common problems faced today and its easy to get lost in the maze of ‘hair grow’ products and salon promises to stop hair fall. A lesser known fact is that hair loss is a medical problem and you need to visit a doctor to get to the root of the problem. Many health conditions like anaemia, PCOD, thyroid etc can cause severe hair fall. Hence it is more important to treat the disease to stop hair fall. My tip for 2017 is to get your hair loss checked and stop ignoring it or considering it as a cosmetic problem.

Dr. Mohit Bhandari, Bariatric surgeon

A lot of people come to me seeking guidance for weight-loss usually in the wake of an occasion like a wedding or any other important personal event. Even though the step and the direction is right, the intent is not. We need to understand the repercussions of obesity are far bigger than how we look – obesity can cause great ill-effects to our health, leading to other, sometimes irreversible, comorbidities. It’s unfortunate that more often than not, people wake up to the realization that they need to lose weight when they stop fitting in their old clothes but not when they’re having breathing problems or diabetes.

Advice for 2017: Move your focus from weight-loss to weight-management. Make it about your health not about your appearance. Eat healthy, exercise regularly and you won’t have to think about “ways to lose weight quickly” for your New Year’s Eve party. Make wiser choices, be persistent and don’t wait for the 31st of December to turn over a new leaf. It’s always a good time to take things in your hands, for a better and healthier future.

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BeautyHealth

Natural home remedies for healthy nails

home-remedy-for-nails

Nov 26, 2016

Apple cider vinegar:
Using nail hardeners or nail colour for long periods of time can cause
discoloration and brittle nails. Also when your nails are exposed to water for long
periods of time, they could turn yellow, and sometimes lead to nail fungus too.
Nail fungus thrives in alkaline conditions. To reverse this, treat your nails to an
apple cider vinegar bath. Mix equal parts water and apple cider vinegar and
soak your hands for 30 minutes at least once a day. Remove and dry thoroughly.

Olive oil:
A warm olive oil or mustard oil massage around the nails and the cuticle areas is
recommended by nail technicians. Do this once every day for about 10 minutes.
Massage in circular motions around the nails and cuticles to improve blood
circulation. This also keeps the nails well moisturised and the cuticle area
supple.

Tea tree oil:
Using tea tree oil is extremely beneficial as it has antifungal and antibacterial
properties. Besides tea tree oil also nourishes nails. Antioxidants present in the
oil maintain good blood supply to the nail,” advices Dr. Rashmi Manjunath, senior
dermatologist.

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FoodsHealth

Healthy foods that will give you a glowing skin

healthy-foods-for-glowing-skin

Nov 26, 2016

Avocados: Avocados are known to be rich in vitamin E, which helps protect skin from damage by external sources like pollution and cosmetics. They’re also packed with monosaturated fats which help the skin retain moisture, leaving you with soft, hydrated skin. To get the best from this superfood, mash a ripe avocado with a teaspoon of natural yoghurt, and apply on your face as a mask. Leave it on for 15-20 minutes and wash off with tepid water.

Tomatoes: Rich in vitamin C, tomatoes are essential for producing collagen in the skin, keeping it smooth, supple and firm. The antioxidant present in tomatoes is called lycopene, and can be directly credited to protecting the skin against premature ageing. Apply tomato pulp directly on to your skin for 10 minutes before washing off with cold water for an instant, healthy glow.

Coconut oil: Known for its moisturising properties, coconut oil has been considered to be great for the skin for ages. It’s anti-fungal and antibacterial properties are why coconut oil is considered to be a very effective eye makeup remover. Combine 1 tablespoon of coconut oil with 2 teaspoons of raw honey and ½ teaspoon of lemon juice, and apply a thick coat of the mix on to your face. Wash off with cool water after 10 minutes for a fabulous glow.

Pumpkin seeds: Pumpkin seeds are very rich in zinc, which is known to help revitalize the skin by helping in collagen production and renewing skin cells. They can also help in keeping your skin smooth because they also contain selenium, which is an antioxidant that helps preserve elastin in your skin. Make sure to add this superfood to your daily breakfast to make your skin happy.

Mackerel: Oily fish have become almost synonymous with healthy skin. The omega-3 fats contained in mackerel help toughen the cell membranes of the skin, thus easing the passage of nutrients in while keeping the toxins out. This is why oily fish like mackerel are essential for effective skincare.

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Health

Tips to Tackle dry and itchy skin

4-tips-keep-you-away-from-dry-and-itching-skin-in-winter-in-mfrannie-blog-21

Nov 26, 2016

Come winter and dry, flaky skin becomes an everyday problem. The cold winter
air robs the skin of moisture resulting in dry, dull skin, which can also get itchy if
not taken care of. Try out these easy tricks to tackle this problem effectively.

Say no to hot water

Hot water can cause extra dryness by washing away the skin’s natural oils and
stealing away the moisture. If you can’t handle cold water, use lukewarm water
for showering.

Use a gentle cleanser

Avoid bathing with harsh soaps and cleansers as it may contribute to dry skin.
Invest in mild, soap-free and fragrance-free cleansers which are gentle on the
skin. Watch out for anti-bacterial and deodorant containing products, which can
be harsh on the skin.

Use lots of moisturiser

Do not wait for the skin to dry off completely before starting your winter skin-care
regime. To trap the moisture into your skin, it is best to apply lotions and creams
immediately after a bath while the skin is still damp.Shave smartly
Shaving can irritate dry skin by stripping it of its natural oils. The best time to
shave is in the shower while the hair is softer. An easy hack is to use conditioner
while you shave. This will help you get a smoother shave.

Wear gloves

Our hands go through a lot of wear and tear, and can become extremely dry in
winters. Ensure you take good care of your hands by keeping them moisturised.
Keep them soft and supple by wearing soft cotton gloves while sleeping.

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Health

Workouts that slow down ageing

Side plank yoga pose by three women

Nov 23, 2016

Let’s admit it, we all dread ageing. Expensive creams, beauty treatments, desi
hacks, we do everything in our might to cease the incoming of the devil called
wrinkles. A slow metabolism, declining stamina, setting in of chronic illnesses
are some more troublesome signs of ageing. While you can’t do anything about
the growing numbers in your age, you can do a lot to stop it from showing. How?
A steady fitness routine. Creating a regular exercise routine helps you steer
clear of chronic diseases, helps build stamina and strong muscles, and keeps
you physically agile and just like that hide years off your age.

Frank Frisch, PhD, director of kinesiology at Chapman University in Orange,
California says that exercise makes you feel younger than you are. Here are
some workouts that will keep the real age from showing.

Yoga

Yoga does not work on specific body parts but on your overall well being. Yoga
experts believe that yoga helps you stay younger for longer. There are specific
facial yoga asanas that help keep the wrinkles away. Agrees yoga expert Dinesh
Dagar, “Stress is the biggest killer today. Yoga helps reduce stress thereby not
letting its after effects reflect on your face and body.”

Weight Lifting

Most women shy away from weight lifting but that should not be the case if you
want to have good bone health. Fitness experts as well as medical experts
believe that weight training helps combat the onset of osteoporosis. However,
make sure that you practice weight training under proper guidance.

Squats

Squats target the biggest muscles in the human body. They not only burn
calories but also keep your legs strong. Most of us squat a lot during the day
without even realizing, which makes the perfect squat posture all the more
important. Picking heavy grocery bags or lifting a kid, they all require you to
squat. An incorrect squat posture can lead to injuries and you surely don’t want
that.

Walking

There have been studies that say walking reduces the risk of dementia by one
third. Not only does it protect you from that evil, a recent study stated that
walking also helps improve your cardiovascular health. A healthy heart is a great
means for a youthful body.

Compound Movements

Celebrity fitness instructor Deepesh Bhatt says, “Compound moves are
extremely effective as compared to isolation moves. They give you an intense
workout in a shorter span. It makes you hit more muscle fibers and makes your
workout more effective.”

Cardio Training

Cardio is recommended even by many beauty experts for a younger looking skin.
Cardio workouts such as swimming, cycling and dance up your heart rates, as a
result pumping more blood in your body. Better circulation helps strengthen our
heart and give us a beautiful skin.

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Health

Why a plank is in need a day?

why-a-plank-is-in-need-a-day

Nov 22, 2016

Why suddenly plank is the new wonder exercise?

Recently most of the Bollywood female actors’ women trainers and sportswomen
were planking in their social feeds. From wrestler Saakshi Malik to Jacqueline
Fernandes, Aditi Rao Hydari and Kalki Koechlin, they were urging women to
plank. All this for a #plankchallenge by a fitness company that was aiming for a
(and got the) Guinness Record for the largest group of women holding a plank for
a minute. They were peddling planks because nothing in life is free, except
planks! “It has to be the most easy to-do exercise – requires no equipment, not
even a mat. You can do it anywhere, anytime,” says Mumbai-based celebrity
trainer Pankaj Chandila.

Plank for your core

The plank-perfect women did it in a garden in Mumbai, with no mats, no
specialised equipment. Yes, it’s just that easy. Yoga fans, crossfitters and even
gym-goers can sing paeans to the plank. It’s an age-old exercise that’s gained
new popularity thanks to the resurgence of body-weight exercises. “No other
exercise — neither ab crunches nor sit-ups or leg raises — activates your core
like the plank,” explains Chandila. A one-minute plank is enough to activate the
entire core – from the superficial six-pack to the deepest parts of the core along
with the whole spine.

Ever since functional fitness has become the buzzword, the core has become the
fitness focus. Functional movements are highly dependent on this part of the
body, and lack of core muscular development can result in injuries. The plank is
an isometric (stable) contraction that engages all the muscles.

Can I plank, please?

Unlike other exercises that come with caveats and rules, the plank can be done
by almost anyone. However, people with lower back issues should take it easy by
doing it with knees on the ground, says Chandila. According to the American
College of Sports Medicine (ACSM) guidelines, the test for a person’s core is if
he/she can hold a plank for a minute. As a beginner, start with a 20-second hold
and build up to a minute-hold. The ideal daily plank hold will be 2-2.5 minutes.

Once you achieve the perfect plank, try the variations – from elbow planks (the
most common one) to high planks to side planks and plank raises – the plank is
the more than just one exercise. In fact, a 2-hour workout can be planned around
the plank. It helps in weight loss and toning too. All this for a minute out of your
day, sounds like a plank…er plan to us.

How to plank

  • Start with a stable surface, no uneven ground. You don’t need a mat but make
    sure your foot isn’t sliding.
  • Place your elbows down right under your shoulder and they should be shoulder-
    width apart.
  • The centre of gravity is under the belly and the hips are tight. Do not contract
    your shoulder muscles.
  • Neck has to be in line with the spine. Don’t arch the back or tilt your weight to
    your stronger side, a common practice.
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Health

Healthy guide to defeat hypertension

womens-health

October 22, 2016

It is called a silent killer since it slowly gets worse without any serious
symptoms. Here’s what you can do to thwart hypertension or high blood
pressure.

People who sleep five hours or less a night may be at higher risk of
developing high blood pressure.

Salt makes your body retain water. If you eat too much, the extra water
stored in your body raises your blood pressure.

Exercise is your drug-free treatment for hypertension. Regular physical
activity makes your heart stronger. A stronger heart can pump more
blood with less effort. But to maintain a healthy BP, you need to keep
exercising regularly.

Stress is your body’s natural alarm system. It releases a hormone
called adrenaline that causes your breathing to quicken, and heart rate
and blood pressure to rise.

Research proves that a diet rich in fruits and vegetables combined with
low-fat dairy foods significantly lowers blood pressure, especially in
patients with hypertension.

Obese individuals have an increase in fatty tissue that increases their
vascular resistance and in turn increases the work the heart has to do.

 

 

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