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Healthy Drink Tips

Healthy Drink Tips

Water

Why wouldn’t the drink that literally keeps us alive be on the list, and that too on the top? Water is not only important for our digestion but also necessary for the absorption of vitamins B and C. It helps in the detoxification of the body and is a very important component of the blood as well.

COCONUT WATER

Not only is the healthy coconut water a good alternative to sports drink, it also has natural electrolytes to replenish the lost fluid in your body after a long workout.  Coconut Water also has high magnesium content. The best part is the refreshing ‘naariyal paani’ is so good to taste.

POMEGRANATE JUICE

That bright red pomegranate juice is great for your body. It does not only prevent inflammation but also fights against prostate cancer, heart disease and lung cancer as well. One thing you need to ensure is that you are drinking pure juice and not diluted with sugar content in it.

GREEN TEA

 It is the healthiest hot beverage in the world. Unsweetened green tea is very healthy and fights against many diseases. It speeds up your metabolism, protects your skin against UVB ray damage, reduces inflammation and keeps your teeth and gums healthy. Why wouldn’t you drink on cup a day

ORANGE JUICE

A glass of fresh orange juice is great for your body. The best way to soothe those seasonal allergies is by drinking a glass of orange juice. It not only contains vitamin C but also quercetin, both of which are great for fighting against seasonal allergies.

10 Habits For Great Health

10 Habits For Great Health

Habit 1: Wake up in ब्राह्मि मुहूर्त (brāhmi muhūrta)

A healthy individual should wake up approximately 96 minutes before sunrise to stay healthy. Brahma means knowledge. The time to seek knowledge is called as Brāhmi Muhūrta.

Reason: We humans have an internal clock that maintains a cycle of events at a 24 hour interval. It is found that the body temperature is minimum at 5:00 AM, the sleep inducing hormone Melatonin is at its minimum level at the day time and also the hormone Cortisol that helps to withstand stress and traumas in life is secreted more at this time.

Moreover, the level of nascent oxygen is 40% in the environment at this time, so the more one is awake at this time, the more oxygen one gets and the more healthy all the tissues function in one’s body, as our bodily functions require oxygen for every process. waking up at this time keeps one’s body in sync with environment and our bodily changes too. Hence, do wake up in Brāhmi Muhūrta.

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Habit 2: Do exercise (व्यायाम) everyday!

शरीरायास जनकं कर्म व्यायाम उच्यते (commentary by Arunadatta on अष्टांग संग्रह संहिता सुत्र २।१४) – any action that makes one tired is termed व्यायाम (vyāyāma).

अर्धशक्त्या निषेव्यस्तु बलिभि: स्निग्धभोजिभि:।
शीतकाले वसन्ते च मन्दमेव ततो अन्यदा।। (अष्टांग ह्रदय संहिता सुत्र २।११)
ardhaśaktyā niṣevyastu balibhi: snigdhabhojibhi:।
śītakāle vasante ca mandameva tato anyadā।।

One who is strong and eat unctuous food everyday should use half of one’s energy to do व्यायाम. Same to be done in winter season and autumn. In summer and rainy season, one should use less than half energy to do व्यायाम .

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Reason:In Ayurveda, doing व्यायाम is said to reduce Kapha Dosha and Medha Dhatu, which is the main cause of the disease प्रमेह (diabetes mellitus and related diseases), रक्तचाप (Atherosclerosis, hypertension and related diseases), etc.

However, It is not recommended for elderly (above 70 years), young (below 16 yrs) and those having वात(vaata) and पित्त(pitta) diseases.

Since, in old age (above 70), most of one’s Dhatus (tissue systems) keep depleting, hence doing व्यायाम further depletes the Dhatus which are already in that stage due to age related changes. In young age (below 5), not all Dhatus are completely formed or matured, hence doing व्यायाम will deplete dhatus that are yet to gain their full potential.

Research: It is found by observational research that, those who are physically active exhibited a 30-40% reduction in relative risk of colon cancer and 20-30% women showed reduction in the relative risk of breast cancer.

Habit 3: Do अभ्यंग (Abhyanga-oil application) everyday!

अभ्यंग means applying oil in अनुलोम गति (direction of our hair) all over the body. Doing Abhyanga every day will reduce premature aging or keep one young, reduce tiredness, pacifies Vaata Dosha, brings clarity to the eyes, nourishes the body, facilitates sound sleep and makes one’s skin healthy.

It’s good to apply oil to the whole body, but if it is not possible, one should apply it to face, scalp, into the ears and feet.

CAUTION: Take care as to remove the oil in the ears with a cotton wick after counting to 100 times the number 1. One should not apply pressure while applying warm oil; just spread oil in the direction of body hair in swift motions for at least 15 minutes.

What is the Time to do and which oil to use?
It’s best done with coconut oil or sesame oil before bath in the morning after exercise.

After अभ्यंग procedure?
Take warm water bath.

Research: In a pilot study it was found that Abhyanga statistically reduced subjective stress, BP and heart rate in pre-hypertensive subjects.

A study was conducted on basketball players to elicit the effect of Abhyanga on muscle strength, it was found that Abhyanga increased muscle strength significantly. However, with no Abhyanga for a 15 days led to the reduced muscle strength. This shows how important it is to do Abhyanga everyday and especially after exercise.

Habit 4: Do उव्दर्तन (Uvdartana – scrubbing using medicated powders) everyday!

उव्दर्तनं कषायादि चूर्णैर्गात्रोध्दर्षणं (हेमाद्रि commentary on अष्टांग ह्रुदय संहिता सुत्र २।१५)
uvdartanaṃ kaṣāyādi cūrṇairgātrodhdarṣaṇaṃ
The act of rubbing चूर्ण (powders of any suitable drug) with some friction on the body is called as उव्दर्तन.

Which powder is used generally?
Turmeric, Triphala (the powder of dried fruits of three drugs), gram flour are combined in equal quantity in powder form and applied as a bathing powder after abhyanga and before bath.

Research: A research conducted on healthy volunteers on the effect of udvartana showed that it significantly reduced body weight,body mass index, waist circumference,skin fold thickness, enhanced skin texture and also reduced stress.

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Habit 5: Do कवल ग्रह (Kavala Graha – oil pulling or hot water or kashaya gargling) everyday!

Which Oil to be used?
Sesame oil or Coconut oil.

Procedure:
Take a spoon of warm oil in mouth and move it in mouth till there is uncontrollable or excessive salivation,thin watery discharges from eyes and nose.

Research:
A study done to know the effects of oil pulling on oral health showed significant reduction in plaques and modified gingival index.Also there was considerable reduction in microbial colony count in mouth.

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Habit 6: Stop अध्यशन (Adhyaśana – overeating)

अध्यशनं भूयो भुक्तस्योपरि भोजनं (अष्टांग ह्रुदय संहिता  सुत्र ८।३४ )
adhyaśanaṃ bhūyo bhuktasyopari bhojanaṃ।
Eating food even before the digestion of previous meal is called अध्यशनं.

Reason: When you overeat, stomach expands to contain the food and hence puts pressure on other organs making you feel fullness, distended abdomen, sluggish or tired. Stomach produces hydrochloric acid to breakdown food, which is thrown back to food pipe causing heartburn, our body tries to metabolise extra calories leading to feeling temporarily hot or even dizzy.

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Habit 7: Eat with तन्मना (tanmanā – mindfulnes)!

Reason:
What we think while eating, positive or negative, how thankful we are for the food we eat impacts on our psychology and also affects our digestion. The first phase or step of digestion, the cephalic phase (begins when we see, smell and think about food) only works when we are relaxed and paying attention to what we eat. On the other hand, stress shuts down digestion.

Research:
A study conducted on treatment of obesity and overweight individuals with mindful eating as complementary treatment. It was found to help in treating both of the above conditions than just with the help of medicines.

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Habit 8: Eat शुण्टि (fresh ginger) with सैन्दव लवण (Rock salt) before any meal!

Research:
Ginger is found to act as antioxidant,anti-inflammatory,anti nausea compound, and anticancer agent. Rock salt is also a good antioxidant, maintains blood pressure and also used to reduce to reduce cough,cold,etc.

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Habit 9: Drink उष्णोदक (Uṣṇodaka-boiled water), but according to the need:

उष्णं क्वथनोष्णं (हेमाद्रि commentary on अष्टांग ह्रुदय संहिता सुत्र ५।१६)
uṣṇaṃ kvathanoṣṇaṃ
Water that is boiled and reduced to 1/4th or 1/3 rd or 1/2 is called as उष्णोदक, which is unlikely of what the modern water purifiers do.

The same can become harmful if used in following conditions:
Alcoholism, fainting, vomiting, tiredness, confusion, thirst, burning sensation in the body, poisoning, Pitta Dosha caused diseases and blood related conditions.

Research:
Studies have found that drinking hot water increased metabolism by 30% which lasted for 30-40 minutes after consumption.it also facilitated weight loss,increased digestion and reduced constipation.

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Habit 10: Do लंघन (Laṃghana- calorie restriction – fasting) once a week!

यल्लाघवाय कार्श्याय तल्लंघनं। (हेमाद्रि commentary on अष्टांग ह्रुदय संहिता  सुत्र १४।२)
yallāghavāya kārśyāya tallaṃghanaṃ।
That which brings about lightness in the body or that which makes one lean is called as लंघन.

Fasting is one among 10 types of लंघन.

Which is the ideal time?
Skipping dinner once a week is ideal for all body types.

Research:
Studies conducted in overweight humans show that calorie restriction or fasting improves health outcomes including several cardiac risk factors (which might cause heart diseases), improving insulin (factor responsible for glucose metabolism) sensitivity and oxidative damage to both DNA and RNA hence help in healthy aging.

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Healthy Heart Tips

Healthy Heart Tips

This can happen before or during chest discomfort.

  1. Stop Cigarette smoke contains more than 7,000 chemicals, which, over time, can damage your heartand blood vessels. 
  2. Lower your cholesterol. 
  3. Manage your blood pressure. 
  4. Get your sleep. 
  5. Lower your stress.

How do you prevent a heart attack immediately?

The following steps can help you not only prevent but also recover from a heart attack:

  1. Avoid
  2. Control your blood pressure and cholesterol levels. 
  3. Get regular medical checkups. 
  4. Exercise regularly. 
  5. Maintain a healthy weight.
  6. Eat a heart-healthy diet. 
  7. Manage diabetes. 
  8. Control stress.
Benefits of exercise

Benefits of exercise

1. Exercise controls weight

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn.

Regular trips to the gym are great, but don’t worry if you can’t find a large chunk of time to exercise every day. Any amount of activity is better than none at all. To reap the benefits of exercise, just get more active throughout your day — take the stairs instead of the elevator or rev up your household chores. Consistency is key.

2. Exercise combats health conditions and diseases

Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current weight is, being active boosts high-density lipoprotein (HDL) cholesterol, the “good” cholesterol, and it decreases unhealthy triglycerides. This one-two punch keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases.

Regular exercise helps prevent or manage many health problems and concerns, including:

  • Stroke
  • Metabolic syndrome
  • High blood pressure
  • Type 2 diabetes
  • Depression
  • Anxiety
  • Many types of cancer
  • Arthritis
  • Falls

It can also help improve cognitive function and helps lower the risk of death from all causes.

3. Exercise improves mood

Need an emotional lift? Or need to blow off some steam after a stressful day? A gym session or brisk walk can help. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed and less anxious.

You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercise boosts energy

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance.

Exercise delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently. And when your heart and lung health improve, you have more energy to tackle daily chores.

5. Exercise promotes better sleep

Struggling to snooze? Regular physical activity can help you fall asleep faster, get better sleep and deepen your sleep. Just don’t exercise too close to bedtime, or you may be too energized to go to sleep.

6. Exercise puts the spark back into your sex life

Do you feel too tired or too out of shape to enjoy physical intimacy? Regular physical activity can improve energy levels and increase your confidence about your physical appearance, which may boost your sex life.

But there’s even more to it than that. Regular physical activity may enhance arousal for women. And men who exercise regularly are less likely to have problems with erectile dysfunction than are men who don’t exercise.

7. Exercise can be fun … and social!

Exercise and physical activity can be enjoyable. They give you a chance to unwind, enjoy the outdoors or simply engage in activities that make you happy. Physical activity can also help you connect with family or friends in a fun social setting.

So take a dance class, hit the hiking trails or join a soccer team. Find a physical activity you enjoy, and just do it. Bored? Try something new, or do something with friends or family.

The bottom line on exercise

Exercise and physical activity are great ways to feel better, boost your health and have fun. For most healthy adults, the Department of Health and Human Services recommends:

  • At least 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous aerobic activity, or a combination of moderate and vigorous activity. The guidelines suggest that you spread this exercise throughout the week. Examples include running, walking or swimming. Even small amounts of physical activity are helpful, and accumulated activity throughout the day adds up to provide health benefits.
  • Strength training exercises for all major muscle groups at least two times a week. Examples include lifting free weights, using weight machines or doing body-weight training.

Spread your activities throughout the week. If you want to lose weight, meet specific fitness goals or get even more benefits, you may need to ramp up your moderate aerobic activity to 300 minutes or more a week.

Remember to check with your doctor before starting a new exercise program, especially if you have any concerns about your fitness, haven’t exercised for a long time, have chronic health problems, such as heart disease, diabetes or arthritis.

Health tips for winter

Health tips for winter

Here are some mental health and general wellness tips for winter so you can stay healthy during the colder, darker season:
  1. Frequent Hand Washing. …
  2. Head to a Sauna or Steam Room. …
  3. Take Vitamin Supplements. …
  4. Drink Herbal Teas. …
  5. Sleep Longer and Better. …
  6. Practice Meditation and Relaxation. …
  7. Get Social. …
  8. Plan a Vacation.

    The Winter season can be busy and exciting. With so many events like family dinners, holiday parties, and the preparation and planning for gift giving, we have plenty of distractions to keep us from focusing on our health and taking care of ourselves as we would normally.

    Furthermore, once the holiday season is over, many people experience a lull in their motivation to stay active. Some people begin to experience depression or feelings of anxiousness over expenses that accumulated throughout the holidays. Others let diet and healthy eating habits fall by the wayside. Often, given the weather, exercise is sacrificed for warm nights spent indoors on the couch.

    With shorter days and colder weather, finding the motivation to stay healthy and fit can be difficult. And that can lay the foundation for a weakened immune system, posing a greater risk of developing illness or injury. No wonder they call it the winter blues. What’s more, the colder weather creates a number of safety risks to us and to those around us, and some of these we may not even be aware of.

    Recognizing safety risks and patterns of illness or low energy ahead of time is key to preventing them — or at least to dealing with them as they arise. There are countless winter wellness tips and ideas available to ensure you have lots of ways to stay healthy, fit and safe this holiday season and beyond. These healthy winter habits will help you to recognize where your health falls short and what you can do to boost it during this time of year.

Heart disease and cardiology

Heart disease and cardiology

The term “heart disease” is often used interchangeably with the term “cardiovascular disease.” Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke.

Heart disease describes a range of conditions that affect your heart. Diseases under the heart disease umbrella include blood vessel diseases, such as coronary artery disease; heart rhythm problems (arrhythmias); and heart defects you’re born with (congenital heart defects), among others.

The term “heart disease” is often used interchangeably with the term “cardiovascular disease.” Cardiovascular disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack, chest pain (angina) or stroke. Other heart conditions, such as those that affect your heart’s muscle, valves or rhythm, also are considered forms of heart disease.

Many forms of heart disease can be prevented or treated with healthy lifestyle choices.

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