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Sunday, 20 December 2015

On 7:57 pm by Poojitha in    1 comment

14 Effective Yoga Poses for Good Health 


Polycystic ovarian syndrome is a health condition common in women of reproductive age caused by hormonal imbalance. In this condition, small cysts form in the ovaries which affect the hormones and disrupt the normal menstrual cycle. Women diagnosed with PCOS usually have increased level of male hormones and insulin resistance and lowered levels of progesterone. Some of the common causes of PCOS are excessive stress, anxiety, depression, a faulty lifestyle or perennial tension. Just like the benefits of yoga for PMS, the relaxing and rejuvenating power of yoga helps a lot in dealing with PCOS symptoms as well because it helps to release the deep rooted stress in the system. Here are a few yoga poses that are especially beneficial for managing PCOS symptoms.

Benefits of Yoga

The usefulness of yoga for overall health and wellbeing need no new introduction, and it can also be practiced as a supplemental exercise for women suffering from PCOS in order to manage the symptoms in an effective manner.

Yoga relieves stress– We have already discussed that stress has severe negative impact on PCOS, and it is necessary to relax the mind in order to keep cortisol levels under control. High cortisol levels show itself in the form of testosterone which, in turn promotes weight gain. The soothing and calming effect of yoga helps to alleviate stress and reduce the levels of stress hormones in the body.

Yoga promotes weight loss– One of the major effects of PCOS is weight gain and what better way to keep weight under check than with relaxing yoga that promotes calorie burn in the body by pumping up the metabolism.
Yoga increases fertility– Yet another symptom of PCOS is reduced fertility because it throws the hormones out of balance. But yoga poses helps to enhance blood supply to the brain which in turn aids to restore hormonal balance. Certain poses also stimulate the functions of the thyroid gland and increases the chances of conception.

Yoga improves gastrointestinal balance – Another side effect of PCOS is gastrointestinal upset, but yoga can help in solving digestive disorders as well. The yoga poses provide much-needed massage to the digestive organs and improve their functions.

14 Useful Yoga Asanas for Healthy Life

Badhakonasana (Butterfly pose)

Badhakonasana or Butterfly pose is a simple and easy to do yoga pose that works wonderfully for natural PCOS treatment. This asana helps to open up the pelvic region and promote relaxation which in turn helps to reduce stress and relieve discomfort related to menstruation. In addition, it is also an amazing healing yoga for people with back problems. But you must have a cool and calm mind while practicing this yoga.



How to do it – Sit straight with your spine erect and legs spread in the front, bend your knees and bring the feet near the pelvis with the soles of the feet touching each other. Try to pull in the heels close to the genitals. Now, take deep baths and press the thighs and knees down towards the floor by providing gentle pressure. Now, begin flapping both legs like the wings of a butterfly in slow, controlled motion for 1 minute and then come to a stop.

Supta Badhakonasana (Reclining Butterfly Pose)

This is one of the best yoga poses for PCOS that’s even more beneficial than the classic Butterfly pose. This pose has to be practiced laying down which makes it extremely relaxing. Beginners can do this posture by placing a cushion or pillow under the hip in order to gain better support.

How to do it – Lie down on the floor or yoga mat with your knees bent and feet resting flat on the ground. Now, bring your heels close to the grin, press your palms on the floor beside the hips and contract your abs as you breathe out and move your tailbone towards the pubic bone. Maintain the pelvic tilt. Now exhale and allow your knees to open and come down towards the ground forming a stretch in the inner thighs and groin region. Join the soles of your feet together and place the outer edges of the feet on the ground.  Keep your shoulders relaxed. Stay in this condition for 30 seconds to 1 minute breathing fully and slowly and then return to the starting position.

Bharadvajasana (Bharadvaja’s Twist)

This is a relaxing seated yoga pose that works the spinal column and helps in treating the symptoms of PCOS. Regular practice of this yoga pose helps to balance blood pressure and normalize the problems of menstruation and promote overall relaxation by rejuvenating the spine and muscles and soothing the nervous system. It is also one of the beneficial yoga poses for neck pain.



How to do it – Sit on the yoga mat with legs stretched in front and arms resting on both sides of the body. Now, bend your knees and bring them close to the left hip such that the weight of the body is resting on the right buttock. Rest the left ankle on the arch of the right foot. Slowly twist your upper body to the right side as much as possible keeping the right hand on the floor and the left hand on the outer portion of the right thigh. Try to twist your body further with each breath. Remain in this position for 1 minute and then gently come back to the original position and repeat the same procedure on the opposite side shifting the weight on the left buttock.

Bhujangasana (Cobra pose)
The cobra pose is yet another easy and simple yoga asana that holds an important place in PCOS yoga treatment and women of all ages can practice it right from PCOS diagnosis in order to control the symptoms naturally. This posture exerts soothing pressure on the stomach and aids to stimulate the functions of the ovary. It also helps in better digestion and reducing stress. But it’s best not the hold this posture for more than 30 seconds at a time. 


How to do it – Lie on your stomach with toes placed flat on the floor, legs together and hands under the shoulders with palms down on the floor and elbows close to the torso. Inhale deeply and lift your head and torso off the floor while keeping the navel fixed on the floor. Support your raised torso with both hands keeping them straight and arching your back as much as you can. Tilt your head upward and look up. Keep your shoulders free and away from the ears. Keep breathing normally in this state, wait for 30 seconds and return to the starting position.

Naukasana (Boat pose)
The boat pose is one of the useful yogasanas for PCOS treatment that is also beneficial for weight loss as well. It is the best type of yoga for weight loss that helps to achieve a perfectly flat abdomen. It puts controlled pressure on the abdominal region, increases blood flow to the reproductive organs and enhances the functions of the ovaries.




How to do it – Lie down on the back with feet joined together and arms resting beside the body. Take a deep breath and lift up your head, chest and feet off the ground as you exhale stretching your arms towards your feet. Maintain your eyes, fingers and toes in a straight like while breathing deeply. Feel the tension in the navel and abdominal muscles. Maintain this pose for 30 seconds and return to the starting position.

Dhanurasana (Bow pose)
The bow pose is another functional posture that is used for polycystic ovary syndrome treatment using yoga. It helps to stimulate the functions of the reproductive organs, relieves menstrual discomfort and normalizes the menstrual cycles. It also helps people with kidney disorders, opens up the chest, neck, and shoulders and strengthens the core muscles.



How to do it - First lie on your stomach with feet resting hip-width apart and arms resting on the sides of the body. Grip your ankles by folding the knees and bringing them near the hips. Lift your chest off with ground and pull your legs up so that your body takes the shape of an arched bow. Stabilize this pose and stay for 30 seconds while taking deep breaths. Exhale and return to the starting position by releasing the ankles.

Superman Pose (Viparita Shalabhasana)
This is an essential yoga pose for PCOS infertility treatment that look almost like the signature move of Superman. This specific yoga pose works as good as belly breathing exercise for developing a toned abdomen. It also helps to promote blood circulation to the reproductive organs, tones the abdomen and lower back muscles, strengthens the chest, shoulder, arms, and legs and opens the chest.



How to do it – Lie on the stomach with toes placed flat on the ground, legs close to each other. Now, stretch both the arms in front and lift the head, chest, arms and, thighs and legs off the floor as if you are flying in the air. Feel the stretch in the arms, legs and torso and keep breathing normally for 30 seconds and then go back to the starting position by relaxing your chests, arms, and legs.

Child’s Pose (Balasana)
One of the vital yoga poses included in PCOS natural treatment is the child’s pose that brings about relaxation by soothing the Central Nervous System. It also releases lower back tension, menstrual cramps, and PMS symptoms and normalizes blood flow throughout the body. 



How to do it – Kneel down on the yoga mat and sit on the heels, keeping your knees separated about hip-width apart. Now, bring your head down in front to touch the floor and lay your torso down between your thighs. Place your hands on the floor at the side of the torso and relax the shoulders towards the floor. Rest in this posture for 30 seconds to 1 minute and then go back to starting position.

Mill Churning Pose (Chakki Chalanasana)
Yoga is one of the most reliable natural remedies for PCOS, and the Chakki Chalanasana is a basic yoga pose that helps to normalize the functions of the reproductive organs. The movements involved in this exercise helps to modify the functions of the endocrine gland, thereby facilitating optimum hormonal secretion, and it also massages the uterus, reproductive organs, liver, kidneys, and pancreas. It is also one of the functional exercises to do to lose weight fast from the stomach.



How to do it – Sit on the ground with your spine straight, hands outstretched and arms raised at shoulder height and palms clapsed together. Inhale deeply and begin moving the upper part of the body in a circular motion forming an imaginary circle with the body. Inhale while moving forward and exhale as you go backward. Continue to breathe deeply while rotating for 1 minute and feel the stretch in the arms, legs, abdomen and groin. You can make 20 rounds in one direction and then 20 rounds in the opposite direction.

Marjaryasana and Bitilasana (Cat and Cow Pose)
Both these yoga poses generates a lot of movement in the spine and helps to relax the tightness of the shoulder and neck. It also massages and stimulates the abdominal muscles and reproductive organs and enhances the functions of the Central Nervous System.



How to do it  – Begin on all fours keeping the spine neutral, first, drop the neck downward and arch your spine upwards to form a prominent arch with the spine just like cats do, wait for 5 seconds and return to the neutral position. Now, sway the spine in the opposite direction towards the ground creating an opposite arch with the spine known as the Cow arch. Repeat these opposite arches as many times as you want.

Prasarita Padottanasana (Wide legged forward Bend)
Yoga is the ultimate answer to the question of how to cure PCOS naturally. This particular yoga posture works the hips and lower back by flexing the muscles within turn increase energy and facilitates blood circulation to the ovaries. The exercise also lengthens the spinal column and stretches the leg and back muscles.



How to do it – Begin in the Mountain Pose or Tadasana, exhale and lower your body in front so that the palms touch the floor right under the shoulders. Lengthen your legs to press the hips up towards the ceiling, feel the stretch in the spine as you press the head down further. Hold the position for 30 seconds while breathing deeply and then return to the starting position. You can use yoga blocks under the hands if your hands don’t touch the floor.

Padmasana (Lotus Pose)
Padmasana is a basic meditation pose that is often included in pranayama breathing exercise. This pose helps to stretch the pelvic region and also helps to correct hormonal imbalance which is vital for PCOS treatment. It helps to reduce menstrual discomfort, control blood pressure, ease childbirth and relax the mind. 



How to do it – Sit on the floor with the spine straight, bend the right knee and place it on the left thigh such that the sole of the feet is pointing upwards, and it rests close to the abdomen. Bend the left knee and place the left foot on the right thigh in the same way. When both legs are crossed, place your hands on the knees while keeping your head straight. Maintain this posture for 1 minute while breathing deeply and gently.

Nispanda Bhava (unmoving observations)
Stress and tension have negative impact on the symptoms of PCOS and make things worse, so controlling stress is also an important part of the treatment. One of the best ways to alleviate stress is by practicing Conscious relaxation through Nispanda Bhava, which works as good as relaxing Tai Chi techniques. This exercise involves passive listening which brings forth mental peace and relaxation.



How to do it – Sit comfortable on the floor, reclining your back against the wall and legs spread out. Maintain comfortable distance between two legs and let your shoulders and head relax so that there is not any kind of stiffness in the body. Rest your hands on the thighs, palms facing upwards. Relax in this state for 5 to 10 minutes keeping your eyes closed. Engage your mind in the fading sounds around you without trying to analyze any specific sound.

Shavasana (Corpse pose)
Last but not the least is the corpse pose that holds an extremely important place in yoga, and no yoga session can come to an end without this ending posture. This relaxing posture is beneficial for polycystic ovary syndrome also because it helps to relax the body and mind and relieve stress and tension in an effective manner.



How to do it – After completion of the yoga session lie down on your back without any cushions or blankets and close your eyes. Keep your legs slightly apart and your feet and knees completely relaxed. Place your arms at your sides a little apart from the body, palms open and facing upward. Gradually relax your entire body while breathing slowly and deeply. Wait for 10 minutes or till you feel completely relaxed and then gently get up from the ground.
Bring about order and discipline into your life with yoga and regulate hormones, promote weight loss, treat PCOS symptoms and increase fertility with these specific postures.

Monday, 26 October 2015

On 3:39 am by Poojitha in    1 comment
FOCUS ON FOOD TIMING
Next, don't let yourself be distracted during the day. You have to eat once every 2-3 hours would be your best , if you really struggle to get those calories in.If you find you forget to eat when it's time, get a timer and set it to go off. Or, buy a watch that has a beeper. This includes breakfast as well. You must get quality nutrients into your body within fifteen minutes of waking up if you want to go grow. Don't ever let your body turn to present body mass as fuel or you'll be digging yourself out of a hole.

FIND CALORIE DENSE FOODS

For guys who do require the very high calorie intakes to build muscle tissue, you must get your hands on the most calorie dense foods available. If you waste your time eating foods that have too much volume, it's going to be a real struggle to meet your calorie requirements, and this will hinder your ability to build muscle.






On 3:17 am by Poojitha in    No comments
Have you been trying to grow your hair longer but keep trimming your tresses to eliminate split ends? There’s a way to put an end to split ends.This damage is most often caused by stressors like excessive heat styling and chemicals from dying, perms and chlorine.Some believe that once hair is damaged the only cure is a haircut. But that may not be exactly true. There are natural remedies that treat brittle hair, techniques that preserve healthy hair and products that protect hair from breaking.
Try the following home treatments, handle hair gently and see a visible difference.

1. Take care with hair-care

Over-washing can strip hair of important natural oils. Be gentle with hair to mend ends.
  • Switch from harsh shampoos and rinse with cooler water
  • Limit hair washing to no more than a few times a week
  • Shampoo gently and pat dry hair with a towel instead of rubbing
  • Run a wide-tooth comb over wet hair; brush gently from the bottom if tangled
  • Use cloth-covered elastic, not rubber bands, on ponytails, braids and buns

2. Turn down the heat

Avoid high temperatures when drying, straightening or curling hair and alternate with cooler temperatures. Blow-dryers, curling wands and flat irons create the styles you want but can also singe ends. Try a product like Pantene’s Heat Protective Spray and let hair air-dry when possible.
Keep your hair tucked up in a hat in summer to reduce direct sun exposure.

3. Nourish your follicles

If you hair suffers from split ends, deep moisturizing weekly or monthly provides much-needed nourishment to renew hair and return sheen and buoyancy for silky smooth locks. Work conditioner up from the bottom of hair strands to mid-shaft. If you color hair, wait a few when hair is porous. Consider leave-in moisturizers like Pantene Weightless Conditioning Shake.

4. Eat well

Folic acid and biotin are nutrients that build up proteins for hair, supplement hair health and encourage growth. Foods rich in folic acid include green leafy veggies, soybeans and wheat. Biotin, which helps metabolism, is found in lentils, peas, brown rice, sunflower seeds, walnuts and soybeans.

5. Trim hair regularly

To eliminate split ends requires a trim every six to eight weeks so the split doesn't move up the hair shaft. You can even take a well-sharpened scissors and cut ends yourself!

6. Natural treatments

Edible items from the kitchen cupboard may be your best remedy for dry and brittle hair. The following foodstuffs moisturize dry and damaged hair to create silky, shiny strands.
  • Olive oil and coconut oil
  • Avocado
  • Honey
  • Papaya and yogurt
  • Beer
  • A mixture of heavy cream and milk.
  • Chamomile tea

7. Fuse your ends. Choose the right products.

Treatments such as Pantene Pro-V Split Fix and Repair Crème or Keratin Protection fuse splits and breakage by binding the ends. Formulas include avocado, bamboo and grape seed extracts said to prevent 95% of splits. Pantene’s Anti-Breakage shampoo and conditioner will fortify hair, and its Expert line has a Split End Fuser to repair damage, fight frizz, dullness and dryness.
Treat your hair like a delicate fabric and it will look and feel silky smooth.


On 3:10 am by Poojitha in    No comments
Start showing off healthy and shiny hair today with these basic guidelines.Have you noticed your hair getting weaker? If you've seen breakage, split ends and dryness, it’s time to get your hair back on track. Luckily, healthy, shiny & strong hair can be yours with just a few easy steps. Here are four simple guidelines to get you started.


1.Vitamins

Boost your diet with nutritional supplements. They will provide your hair with the vitamins it needs, like B vitamins, which help strengthen your hair and nails. You can also find these hair strengthening vitamins in your refrigerator through foods such as liver, oily fish and eggs.

2.Massage

Did you know the roots of your hair are nourished by capillaries that carry oxygen and nutrients? Stimulating the circulation (which slows down with age) will help strengthen the roots of your hair. You can indulge yourself with a scalp massage by a professional, or try it at home! Just tilt your head forward and down, and warm the nape of the neck with the palm of your hand to encourage blood flow to this area. Then massage from the nape upward to improve circulation. Brushing your hair with your head tilted forward and down will also stimulate blood flow.

3.Protection

Heat is the enemy of hair. But now there are many products you can use to protect your hair from styling tools. Try Pantene's heat protectants for both fine hair and normal to thick hair. Also, avoid showering with overly hot water, since it damages the roots. Instead, alternate between warm and cool water — this will stimulate circulation. Finish with a cold-water rinse for extra shine.

4.Moisture

You moisturize your skin, right? Well, your hair also needs moisture. Pantene's Repair & Protect line is formulated to be rich in micro-nutrients, making it ideal for moisturizing normal to thick hair. If you have fine hair, try Pantene’s Aqua Light conditioner, which will moisturize your hair without weighing it down. Try using it before you shampoo. Your hair will absorb the nutrients and be light and bouncy.

Other helpful tips for improving hair strength:


  • Avoid using hair elastics that are too tight or too thin.
  • Let your hair dry naturally whenever possible.
  • Instead of rubbing your hair with a towel, gently squeeze out the water.
  • Wet hair is more sensitive, use a wide-toothed comb for detaining hair.





On 2:56 am by Poojitha in    No comments

Simple Home Remedies To Treat Pimples

There are many home remedies that you can try out to make a fist of the pimples affecting your skin.

1. Turmeric Powder Paste

Turmeric has antiseptic properties that will fight the bacteria that cause pimples and reduce the production of pimples on the skin.
• Take a tablespoon of turmeric powder and mix it with a few drops of water to make it a thick paste.
• Apply this paste on the affected areas of your face and neck and leave it there for a few minutes.
• Rinse it off with cold water. Repeat this process for five to six days to effectively reduce pimples.

2. Fresh Mint Leaves Juice

Mint leaves are said to have real cooling and antiseptic properties and can work wonders on pimples.
• Take a bunch of fresh mint leaves and grind it to a rough paste form.
• Now squeeze the mint juice out of this paste.
• Apply this mint juice generously all over your face and neck and leave it to rest on the face overnight.
• Wash it off the next day with water and mild soap.
• Repeat this process for four to five days to reduce pimples on face and neck.

3. Lemon Juice

One of the quickest ways to treat pimples is the use of lemon juice. It is rich in Vitamin C and helps to easily dry out pimples.
• Extract 2 tablespoons of lemon juice from two medium sized fresh lemons.
• Dab a generous amount of lemon juice on a cotton ball and apply it to the pimples on your face and neck. Leave it there for 20 minutes and wash it off.
• Repeat this two to three times a day for three to four days to see visible results.

4. Garlic

Garlic is a natural remedy to treat pimples as it has antifungal, antiviral and antiseptic properties. The sulfur in the garlic will help to heal pimples quickly.
• Cut a big clove of garlic into two pieces.
• Now apply the cut end of the garlic on the pimples and leave the juice on the pimples for five minutes.
• Wash this off in lukewarm water and repeat this treatment several times a day to quickly see effective results.
• You can also eat one or two cloves of raw garlic a day to purify your blood and this will help reduce pimples.

5. Toothpaste

Toothpaste that you use to brush your teeth is found to be very effective in treating pimples. You must only use the white toothpaste on your pimples for good results.
• Apply white toothpaste on the affected areas of your face and neck overnight before going to bed.
• Wash your face with water and see if there is some reduction in the size of the pimples.
• You can also do this procedure during day time and make sure that toothpaste remains on the pimples for about one to one and a half hours to see visible results.

6. Steam

Steam is a wonderful treatment for pimples as it will help to open up the pores of the skin and allow the skin to breathe freely. So, the bacteria, dirt and oil trapped in the skin will be easily removed from the skin.
• If you have a steam tub at home, then you need to fill the tub with hot water and allow the steam to come in contact with your face and neck.
• Allow the steam to hit your face for a few minutes.
• Rinse your face now with lukewarm water and pat it dry.
• Repeat this process two times a day for four to five days to reduce pimples and to make skin glow.

7. Ice Pack

Ice is also very effective home remedy for pimples. It removes dirt and oil from skin and also improves blood circulation.
• Wrap ice cubes or crushed ice in a piece of clean cotton cloth and hold it on the pimples on your face and neck or a few minutes.
• Wait for a few minutes and repeat the process three to four times.
• Do this twice a day to see effective results.

8. Cinnamon Powder

• Take one or two teaspoons of freshly ground cinnamon powder and mix it with a tablespoon of honey and lemon juice.
• Make a smooth paste of this mixture and apply on the pimples.
• Leave it there for 20 minutes and wash it off with lukewarm water.
• You can also leave it overnight and wash it off the next day morning to see good results.

9. Orange Peels

• Grind orange peels and mix them with a few drops of water.
• Make it into a paste and apply it on the affected areas of your face.
• Leave it to react with pimples for half an hour and wash it off to see effective results.

10. Honey

Honey is a rich source of natural antibiotics and helps to heal pimples effectively.
• Dip a clean cotton ball in pure honey and apply it generously on the pimples on your face and neck.
• Leave the honey on your pimples for 15 to 20 minutes and wash it off with lukewarm water.
• Repeat the process three times a day to see effective results.

11. Papaya

Papaya is rich in antioxidants and helps in reducing inflammation of the pimples.
• Cut raw papaya into pieces and crush it in a blender.
• Squeeze this paste to extract raw papaya juice and apply this juice over the pimples.
• Leave it for 15 to 20 minutes and then wash it off to see effective results.

12. Cucumber Juice

• Cut cucumber into slices and soak it in drinking water for an hour. All the nutrients and vitamins in the cucumber will get transferred into the water.
• Strain the cucumber water and drink it. Repeat this process two times a day for five days to see visible results.

13. Cucumber Face Mask

• Grind one cucumber into a smooth paste in a blender.
• Add a few drops of honey and lemon juice to cucumber paste and mix it well.
• Apply this mixture on the face as a mask and leave it there for 20 minutes. Rinse it off with warm water. Repeat everyday to see effective results.

14. Apple Cider Vinegar

• Dab a cotton ball in apple cider vinegar and apply it slightly on the affected areas of your face and skin.
• You need to just apply limier amount and you do not need to wash it off.
• Repeat this process once or twice daily to reduce pimples.

15. Tomato Juice

Tomatoes are natural antioxidants and will help in easily removing pimple scars on your skin.
• Cut tomatoes into halves and apply the juicy area of the tomato on the pimples. Hold it for two to three minutes and repeat the same after five minutes.
• Do this twice a day for three to four days to effectively remove pimples.

16. Egg White Face Mask

• Just take the egg white from an egg and apply it generously to the affected areas of your face and skin.
• Leave the paste as long as you can on the pimples or even let it dry on the pimples to see visible results soon.

17. Lavender Oil

• Dip a little bit of lavender oil on a cotton wool and apply it directly on the big pimples on your face and neck.
• Repeat this process often to get rid of pimples soon.

18. Neem Leaves Paste


Grind neem leaves and then extract its juice. Now add a teaspoon of turmeric powder to this juice and mix well.
• Apply this mixture on the pimples and leave it there for 15 minutes or even overnight.
• Wash it off and repeat every day to get rid of pimples.