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Just like the popular saying goes, “don’t judge a book by its cover,” raisins should not be judged by their shriveled, aged, and dry appearance. These golden (also come in black-ish and green hues) hued dried fruits popularly known as “Kishmish”, are nutrient-filled powerhouses. They are a rich source of fiber, iron, calcium, potassium, and other essential nutrients, that provide you with an energy boost and help you keep your hair and skin glowing. Besides, they make for a quick and simple snack, that can be consumed at any part of the day. Although we widely see them only in sweet dishes like ‘payasam’ or ‘barfis’, adding them as toppings to your yogurt, cereal, granola, baked goods or trail mixes will not only enhance the taste of your dish but also help you get the nutrients your body deserves.
Let’s take a detailed look at what these “little drops of heaven” have to offer in terms of nutrients, in the section below – 1 Cup of Raisins (165g -packed):
Raisins help keep the digestive system healthy as they are rich in fiber, providing a laxative effect to the stomach. A healthy intake of raisins (especially before bed or soaked raisins on waking up) helps relieve constipation, keep bowel movements smooth, and eliminates waste products and toxins from the body. Raisins are also known to bring instant relief in bloating, acid reflux, and flatulence.
Raisins are rich in polyphenolic phytonutrients such as vitamin A, A-Carotenoid, and beta carotene which help in keeping your eyesight strong. These nutrients help in protecting your eyes by reducing the free radical action that weakens the vision and causes muscular degeneration as well as cataract.
Blood Pressure is caused by excess salt consumption in the body. Raisins are low sodium food that also contains a good amount of potassium, which helps in balancing the sodium content in your body and in relaxing your blood vessels.
Raisins are packed with calcium which is required for bone strength. Another major nutrient that is required for strong bone formation is Boron, and raisins are rich sources of it. Therefore, eating raisins, especially soaked raisins helps in better absorption of nutrients and improved bone density, according to several research studies.
Raisins are low in calories and are naturally sweet. They are great to curb your sweet cravings without loading on extra calories. They are also rich in fiber, helping the body feel full for long with just a small serving. Also, they help in controlling your blood sugar levels and beat cravings, thereby, supporting your weight loss goals as well.
These little ‘golden droplets’ are loaded with many vitamins and minerals such as calcium, iron, and vitamin C that boost the immune system and help fight off infections. The anti-inflammatory properties and the antibacterial properties of raisins strengthen your immunity, thus making your body less susceptible to infections.
Raisins play a trivial role in preventing anemia. Iron is the most essential element required for the formation of red blood cells and raisins are rich in iron, copper, and vitamins that are essential for making red blood cells and carrying oxygen throughout the body.
Raisins contain high levels of potassium and magnesium, which are found to reduce acidity. Consuming raisins regularly reduces the toxic level in the blood thereby reducing conditions like bloating, flatulence, and other health issues such as boils and skin diseases.
Oleanolic acid present in raisins helps in the prevention of tooth decay. They also help in keeping the teeth clean and healthy by removing germs. Raisins also help prevent cavity causing bacteria. Moreover, as raisins are rich in calcium and boron, they help in the prevention of tooth decay as well as help in teeth whitening.
With natural sugars being abundant in raisins, they help release loads of energy and are useful in treating erectile dysfunction in men. Furthermore, raisins have arginine, which helps in improving sperm motility and help in treating infertility.
When raisins are consumed regularly, bad cholesterol is controlled and the good cholesterol is increased. Thereby, ensuring that heart health is improved and helps in mitigating the forming of blood clots and other cardiovascular problems.
According to a study, the presence of resveratrol in raisins help in removing toxic cells from the blood and helps in purifying the blood. The skin cells are also prevented from being damaged and help in the prevention of wrinkles and saggy skin. In addition, raisins help in maintaining shiny hair and prevent hair loss problems, especially conditions like flakiness, scalp itchiness, and dandruff.
Now that we have seen the numerous health benefits of raisins, let’s take a look at how they can be added to our diets in the most healthy way –
They may appear unappealing with their aged appearance and shriveled texture, but raisins are some of the most whole and nutrient-dense foods that can be found in the kitchen. They are rich in fiber, vitamins, minerals, energy, and electrolytes. Their plethora of health benefits like improved digestion, bone health, skin health, and heart health, make it a must in your everyday diet. Known to be a healthier substitute for sugared candies, raisins can be added to your regular yogurt, cereal, granola, baked dishes to not only enhance their taste but also add a nutritional element to them. So, if you are among the many looking for ways to improve your health, then adding these golden dry fruits to your meal is the way to go!
A. You can eat about 1/4 cup of raisins in a day.
A. Soaking the raisins increases the bioavailability of nutrients such as vitamins and minerals. Soaked raisins also help in digestion as well as constipation.
A. Raisins are high in fibre along with natural sugars which does not cause a sugar spike thereby making them safe for diabetics.
A. One can have raisins throughout the day, as snacks or sprinkled on salads or fruits or to satisfy your sweet cravings post meal.
A. If one eats more than the recommended serving of raisins daily, it increases the soluble fiber. Too much fiber may cause gastrointestinal upset, such as cramps, gas, and bloating.
Surya Namaskar Ek, Fayde Anekh. In Surya Namaskar, Surya refers to “the sun,” and Namaskar means “bowing down in respect.” This has been the most popular yogic kriyas for many decades now, as it combines 12 yoga asanas in a yogic sequence. Practicing Surya Namaskar daily helps in balancing three constituents of your body, i.e., Kapha, Pitta, and Vata, which will help you lead your life in a greater way and influence your creativity and intuitive abilities. It’s simple yet powerful poses are what make it possible for people of all age groups and all sizes to perform it, anytime, anywhere.
Over the centuries, Surya Namaskar has evolved, and its poses have differed into various styles and variations. Moreover, this is one yogic kriya that never diminished but has only expanded. In reality, Surya Namaskar is integrated into various types of yoga styles. Let’s take a look at them in the section below:
In this section let’s spend some time exploring the 12 classic poses of traditional Hatha Surya Namaskar.
These 12 poses when practiced make up for one cycle of Surya Namaskar. Ideally, doing 12-15 cycles a day will get you all the benefits required by the body, keeping you fit and healthy for a better tomorrow.
The physical benefits of Surya Namaskar are aplenty. This 12 posture yogic kriya lubricates all the joints of your body by synchronizing with your breath giving you better physical health and mental concentration. The regular practice of 12 rounds of Surya Namaskar not only gives you enormous benefits that let you discover who you are but also keeps your body healthy and fit from the inside out!
This raging pandemic has managed to bring down the entire world on its knees. However, the bright side to this is that people have started taking their health seriously now. Most are now aware that leading a healthy lifestyle has great benefits and are focussing on various factors that help in achieving and maintaining good health. People have consciously started moving towards eating whole grains, greens, fermented foods, and natural food items and avoiding the processed ones.
Food aficionados, nutritionists, and health experts have been debating a lot over fermented foods and their health impact. Fermented foods are rich sources of B vitamins as well as K2. Fermentation is a naturally occurring anaerobic process, during which, microorganisms, such as yeast and bacteria break down the carbohydrates present in the food into organic acid, alcohol, and gases. This method helps in preserving the food items while at the same time adding to it a host of bacteria that improves gut health and immunity. These beneficial properties not only qualify fermented Indian foods as superfoods but also foods that should be a part of your everyday meal.
Now, that we have learnt how important fermented foods are, let’s take a look at their many types and some unique fermented food items that are found only in India!
Fermented foods have been a significant part of traditional Indian cuisine, irrespective of the state you are in. They are made from a variety of ingredients as well as colorful fruits and vegetables. Largely there are 7 types of fermented foods:
This is a food item native to the state of Odisha. It is prepared at the time of the prathamastami festival from black gram and parboiled rice. The two ingredients are ground together to make a batter which is then fermented. The batter is then spread over a turmeric leaf and steamed. The food is easy to digest and can be eaten by people of any age group.
100 grams of Enduri Pitha contains:
Consumed during the winter season it is protein rich, gives energy and strengthens the body’s immune system.
Made from soybean, Hawaijar is a rich source of protein. This food item is typically consumed in the state of Manipur. It has a peculiar flavor and is quite sticky. One of the microorganisms responsible for the fermentation is Bacillus spp, which helps in regulating inflammation in the body. The dish is prepared by fermenting cooked soya beans in banana or fig leaves which is kept in a closed bamboo basket for 3-5 days. Due to its high protein content, the food is recommended for adults and children over the age of 10.
100 grams of Hawaijar contains:
Though traditionally from Nepal, this dish is very commonly consumed in the North-Eastern states of Arunachal Pradesh, Assam, and Meghalaya. Gundruk is made from fermenting leafy veggies such as mustard leaves, cauliflower, greens, and radish leaves and is used as a side dish. Farmers allow the green leaves to wilt for a day or two and then pound them with a little water, squeeze them and finally pack them away in tight-lidded jars for a few days to ferment. When it is suitably fermented the leaves are taken out and dried in the sun and used. This process makes the leaves rich in microorganisms as well as potassium, calcium, and sodium.
Nutritional Quotient: 1 gram of Gundruk contains:
Found in every Indian household, Dahi is prepared by naturally fermenting cow or buffalo’s milk. It is a rich source of folic acid, riboflavin, vitamin B-complex, and lactic acid bacteria. Used in the daily diet, it is rich in probiotics or good bacteria thereby improving gut health. It further impedes the growth of E. coli and other bad bacteria in the gut.
100 grams of curd contains:
Several studies have indicated that probiotic bacteria help in improving the immune system and lower cholesterol levels.
A traditional fermented food, Dhokla is a staple food item of Gujarat. It is prepared using Bengal gram and/or rice. Rice and pulse flour is fermented with curd and then steamed. The resulting item is airy and spongy. The process of fermentation increases the antioxidant property of making it easily digestible and suitable for diabetics as well. It helps in combating age-related diseases and diabetes.
100 grams of dhokla contains:
It is a ring-shaped fermented food eaten in Sikkim and Darjeeling and prepared from locally grown rice which is soaked overnight in cold water. The soaked rice is then pounded and mixed with sugar, wheat flour, butter, and condiments such as cardamom, nutmeg, and clove. The mixture is then kneaded into a dough and left for fermentation. Sel Roti is similar in nutritional quotient to idli and is a good source of digestible proteins.
1 Sel Roti contains:
The traditional Indian cuisine is inundated with a variety of fermented food items made from varied raw ingredients. These food items are packed with nutrients and essential vitamins and minerals. It helps in boosting your body’s immune system and fighting common diseases such as cold, indigestion, obesity, and many other ailments. So, what are you waiting for? Go ahead and include these unique fermented food items in your diet and reap the many benefits.
A. Yes, fermentation does increase the nutritional quotient of certain food items. Additionally, it improves the availability of vitamins and minerals for absorption in the body.
A. Yes, as most complex carbs and sugars get broken down during the fermentation process, it makes the food easily digestible.
A. The immune response of the body draws a lot from your gut’s health. Consuming fermented food items rich in probiotic bacteria makes your gut strong, which in turn reflects in the immune response of the body.
A. The gut is filled with neurons that can have a direct influence on a person’s emotions and feelings. Thus, a healthy gut means a better and happier mood.
Skipping a rope translated to hours of joy and peals of laughter during our childhood. It was the best ice-breaker on the playground. Gaining the muscle strength and the agility, it brought on was a bonus. But now, with the pandemic in place which has led to hours of staying at home, you need strength and agility, so what should you do? Hours of skipping ropes? No! Just 15 minutes of skipping can help you burn more calories and reach your fitness goals. Before we start our skipping routine, let’s take a look at some benefits skipping offers when done regularly.
A healthy heart is a happy heart. And a high-intensity interval cardio workout like skipping can really make your heart healthy and happy. It utilizes all of your large muscle groups, increasing your heart rate to a point where maximum calories are burnt, and excess weight is shed. As if that was not enough, it also reduces your chances of getting a stroke and heart attack.
A flat belly is not just fashionable, but heart-friendly too. And what better way to lose overall body fat than skipping a rope. Research suggests an activity of skipping rope burns 25% more calories in 10 minutes than just jogging.
Who knew leafy green vegetables had a fun counterpart that could aid in bone-building? Yes, skipping rope improves bone mineral density, making the spinal cord and the bones in your legs stronger.
Need tips for glowing skin? Well, skip a rope! Skipping Rope raises your heart rate, boosting the blood circulation throughout your body. An elevated heart rate means increased perspiration, so the body gets rid of the toxins faster. The end result: a glowing complexion you have always dreamed of.
Whether you are a beginner or a seasoned fitness freak, skipping rope is one of the best cardio there is. It promotes agility, i.e. the power to move quickly and easily, improving your strength and stamina, flexibility and hand-eye-foot coordination. No wonder then, those from athletes to gymnasts, boxers, and tennis players to celebrities, all turn to the skipping rope.
Toned muscles are not just for athletes, or someone doing heavy weights at the gym. You too can achieve toned muscles for your lower as well as upper body by adding skipping to your workout routine. In the beginning, you may feel as if your leg muscles are on fire, but fear not. That is just your inactive muscles waking up. This will be normal in a few days. A little time and a skipping rope will make them stronger, leaner and toned.
Breath in, breathe out. We laugh, sing, shout, talk and cheer – all thanks to our lungs. Keeping them in good shape then seems like an amazing idea. Research suggests that skipping is an excellent way to promote better respiration and improved blood circulation. It increases your intake of oxygen, thus energising your whole body.
Skipping is all about setting a rhythm which your body then follows. For those few minutes, when you are skipping rope, your mind and body are in perfect synchronization. This harmonious union of the mind and the body generates positive energy good for relieving stress and depression. Skipping rope as a form of exercise can also improve memory and promote an overall feeling of well being.
So what are you waiting for? Put on your training shoes and start skipping a rope. It is a winning proposition from any side. Without even stepping out of your house or waiting for the weather to be just right, you can burn more calories than just jogging, reach your fitness goals faster, flaunt that flat, healthy belly. And these are just the positive effects you will see outside. Inside, your heart will jump with joy for the strength and stamina you build, your bones will celebrate their robustness, your lungs will be breathless with gratitude, and your mind will be ablaze with ideas and insights. So get set to lose weight, become more agile and inhabit a toned physique with a skipping rope.
Before you start skipping, don’t skip these FAQs for additional tips on workout sessions.
A. You will be surprised to find out how good skipping rope is as a cardio workout. It ensures a whole body workout, increases your heart rate to an optimum level, and you are in charge of adjusting the pace. What’s more, it’s the most fun and challenging way to increase your stamina and endurance.
A. If you have chosen to skip rope as a form of workout to help you lose weight, Congratulations – you have made a good choice! That is because Rope Skipping helps you lose up to 10 calories per minute, which translates to 600 calories an hour. But let’s not get ahead of ourselves. If you are a beginner, you should aim for a short 20-30 second session with 20-30 seconds of rest and repeat the cycle in sets of three. While Skipping encourages bone-building in the body, make sure you don’t already have any bone-related complaints.
A. Rope Skipping is a high impact workout. It is excellent for strengthening your leg muscles as well as your spine. But make sure you jump on surfaces like rubber-mat, vinyl or wood as they can absorb some of the impacts from your jumps. Avoid jumping on hard floors such as concrete or asphalt or you will be putting undue stress on your ankles, hips and knees. Also, avoid soft surfaces like grass or carpet.
A. Finding out whether a Skipping Rope is the right size for you or not is simple. Simply stand in the centre of the rope, holding it taut. Check to see if the rope reaches your armpits. If it does, you have found the right size.
A. The answer to that question depends on your current level of fitness, your Rope Skipping experience level, your fitness goals and injury history. If you are new to fitness altogether, we recommend once or twice a week in short 20-30 second sessions followed by 20- 30 seconds of rest in sets of three.
A. The short answer to that question is: Yes.
The long answer is: Yes because you are what you eat. If you consume more calories than your body requires or think one scoop of ice cream won’t interfere with your fitness goals, you are mistaken. Eat a diet that provides all the necessary nutrients to your body. Ensure that your diet itself creates a calorie deficit so that the calories you burn while training adds to that loss, taking you closer to your weight loss goal.
A. Again, the answer depends on the duration of your workout, frequency and current fitness level. But stay assured that Rope Skipping helps you burn 25% more calories than just and it can be done indoors or outdoors.
A. Mistake #1: Jumping with a lightweight rope
As a beginner, starting with a heavier Skipping Rope helps you time your jumps and set the rhythm.
Mistake#2: Instead of your wrists, your arms or elbows are involved in turning the rope.
This results in frustration and early fatigue. Ensure that your arms remain relaxed and just your wrists turn the rope.
Mistake #3: You jump higher or bend your knees backward to give the rope more time to pass through.
Your feet should be together at all times, pointing downwards and barely lifting off the surface.
Mistake #4: Not maintaining an upright posture
Slouching is never good, and least of all, when you are Rope Skipping. Maintain a good posture and smile.
Mistake #5: Changing your training shoes often. Rope Skipping is a motor skill. Your body sets a rhythm and then follows it. But if you change your training shoes often, the body has to re-learn and adjust to the difference in heel height, etc.
The simplest way to stay protected from common ailments, strengthen the mind and body is practicing yoga daily. In some ways, good hygiene and proper eating habits are beneficial, but yoga for immunity can also improve the body’s ability to combat infection and enable you to live a healthy and happy life. As a way to strengthen the defense system of the body, Yogic experts encourage the daily practice of yoga and meditation. An efficient immune system allows you to combat pathogens, keeping you healthy and free from any ailments.
Here are a few yoga poses/asanas intended to provide you with the additional benefits of improved immunity.
Garudasana is a standing yoga pose in which one arm has to be twisted with the other and one leg has to be twisted with the other which makes the pose look like an Eagle bird.
Avoid doing this pose if you have ankle, wrist, and knee injury. Pregnant women in the third trimester should not perform this pose/asana.
Mountain Pose is the basic posture of all standing yoga postures. One needs to practice this pose perfectly to be able to learn other yoga asanas for immunity.
People with low blood pressure problems avoid holding onto this position for too long as it may cause dizziness. Avoid doing this pose if you have strain on your back, muscle weakness, and severe migraine.
Shalabhasana is a Sanskrit word where shalabh means grasshopper or locust, and Asana means yoga poses. The final posture of this yoga pose appears like a locust.
People with slip discs, severe sciatica, and prolapsed uterus should avoid doing this yoga pose.
Anuvittasana is the Sanskrit word for ‘Standing Backbend Pose.’ The backbend poses are the best yoga poses for immunity as they detoxify the adrenal glands.
People with neck injuries and heart diseases should avoid doing this pose/asana.
It is a concluding yoga posture, for breath relaxation allowing you to come to peace with the body.
People with knee and ankle injuries should avoid doing this pose.
Bhujangasana appears like a snake with a lifted crown. It is also a chest expanding posture that helps to stimulate white blood cells that strengthen immunity.
This pose strengthens the entire body especially the thighs. It includes sitting down, as though you were going to collapse into a chair, but maintaining the position to balance and reinforce your muscles.
People who have chronic knee, spine, and neck injuries should avoid doing this pose.
Yoga is a holistic discipline that improves our external physique as well as the immune system. Yoga for immunity consists of yogic methods of breathing that help to protect the lungs and stimulate the body’s immune system. In addition to maintaining a nutritional diet, having enough sleep, and remaining stress-free, you should practice yoga daily under professional guidance. Above mentioned yoga poses, when practiced daily, will provide you with an immune system that is healthy and strengthened.
A. Controlled inhalation and exhalation are important phenomena in yoga for immunity which allow oxygen to reach the deepest cells of different organs and improves blood circulation. It promotes the movement of lymphatic fluid in the human body and strengthens the immune system.
A. Do not force the knees and hold the position beyond your capacity. Concentrate on a single point in the front to maintain the balance.
A. Yoga is more than a physical posture, unlike stretching or exercise. In yoga for immunity breathing technique is applied with different poses such that body movement, blood circulation, and mind fluctuation are aligned and balanced with controlled breathing. This connection of breath, mind, and body allows us to focus inwards.
Zumba is the latest addition to fitness and dance; it is an aerobic dance program inspired by several Latin and American style dance forms such as hip-hop and salsa. Currently, there are 200,000 Zumba dance class locations in 180 countries globally. Unlike the traditional fitness classes where you hear grunts, you will hear Latin music in Zumba dance classes. Zumba is a Spanish word meaning to move fast and briskly. Alberto Beto Perez, a Colombian dancer, came up with the idea of Zumba dance. He started classes in the 90s in his home country. However, he officially founded the dance classes in 2001 in the USA. Since its release in 2001, Zumba dance classes have grown exponentially in terms of the fitness programs they offer. Let’s take a look below:
There is a wide range of Zumba dance fitness programs that you can choose from. Some of the most popular programs are:
The Zumba dance fitness program starts with slow music and gradually increases intensity over time. This helps you to burn calories, enhance cardiovascular health, and improve coordination and balance. Below mentioned are some of the health benefits of Zumba dance classes.
Zumba involves the entire body’s movement. You will move everything right from your hands to feet. Also, the dance routine is pretty quick and simple. Hence, Zumba can help you burn calories and reduce fat. You can expect to burn anywhere between 500 to 800 calories in an hour. The entire body routine eliminates the stress on muscles and improves your fitness.
It is essential to keep your heart in good shape, and Zumba dance helps you with just that. Dance moves in Zumba makes your heart pump faster. The quick movements from the Zumba routine forces you to breathe hard; this, in turn, makes your lungs to add more oxygen into the blood, which gets circulated throughout your body. The more you breathe, the higher your energy level goes and keeps you fit.
Your core endurance will increase if you continue to do Zumba dance regularly, as almost every muscle of your body moves during the dance workout and your core has to work continuously to stabilize the body.
Obesity makes one, more vulnerable to high blood pressure. The more your body weight increases, the more you will likely catch hypertension (high blood pressure). Even a small amount of weight loss can make a significant difference in the risk of getting hypertension. Since Zumba dance helps reduce weight, they are among the best ways to control/decrease blood pressure.
Zumba also has psychological benefits. It is a fun workout. Since you will be focusing on music and your steps during the Zumba dance workout, you will most likely forget all your tension. This will reduce mental pressure and help relieve stress. While working out, the body releases endorphins, and endorphins make one happy! Zumba will also make you more active socially. All the workouts are performed in groups. Hence, you can easily interact with other people around you.
While people do take the help of a routine choreography, there is no right or wrong way to do Zumba. The prime focus for anyone who participates is to move their body as quickly and swiftly as possible. This requires movement throughout the body. Put simply, Zumba dance gives a workout to your entire body.
The entire body workout and general health benefits of Zumba help improve your metabolism. The workout enhances your blood circulation, thereby improving your metabolism and immunity.
Harder than starting any form of exercise is to continue doing it. The results you get out of any workout routine is how much dedication and consistency you show. Traditional workouts can become a bore if you are not a fitness freak. However, Zumba, on the other hand, is a fun exercise to do. This helps you keep engaged for a more extended period for better results.
Zumba dance classes during this pandemic? Well, it’s possible only with Healthify Studio! Click here to know more.
Zumba dance offers several benefits, but it’s not all pluses. Along with the advantages, you also need to be aware of the disadvantages of Zumba. Here are some of the cons of Zumba dance.
Zumba has a quick routine to follow. You will move almost every muscle in your body while performing the Zumba dance. This will cause a lot of sweating, and a lot of movement with little breaks, leading to dehydration if you don’t drink enough water while dancing.
Zumba dance is inspired by Latin dance styles that need coordination and rhythm. Hence, it can be challenging to perform. Also, the routine is fast and makes remembering the steps a challenge for you. This can lead to wrong movements that can be risky for your bones and muscles.
Zumba dance is undoubtedly one of the best ways to improve your aerobic endurance, but it does not provide much benefit in terms of muscle strength. You need weighted exercises to gain strength.
An effective Zumba dance routine will help you to tone your body efficiently. But, it is imperative to understand that Zumba alone will not get you in shape. Hence, you should opt for a routine that involves both Zumba dance and traditional strength exercises. A combined routine will help improve your overall fitness, which in turn will help you to lead a long and healthy life. So, if you love dancing and are looking to get back into shape, join a Zumba fitness program. Keep dancing and keep enjoying it!x
Yoga is essential to keep you healthy both mentally and physically and you might already know that. But do you know, doing it without the right guidance may not bring about the results you expect? There are specific categories, and today we explore yoga for diabetes. Disease like diabetes should not be taken lightly. You have to take proper care of your body to combat diabetes, in terms of diet, lifestyle, and exercise. Therefore yoga is not just a type of workout, it is something your body requires for the advancement of your better living. So if your concern is how to do yoga for diabetes, here are 7effective yoga asanas.
While talking about yoga for diabetes, the first pose that is extremely beneficial for diabetic patients is sun salutations. It is a perfect way to get your heart rate up and stretch your entire body. Moreover, sun salutations are a favorable warm-up before you do any asana or just go for a walk. You can also find variations in sun salutations. Sun salutations improve blood sugar level, blood circulation, and straighten your body. It manages the insulin in your body.
Practice Sun Salutations for 4 to 8 rounds slowly.
The lying down body twist is the second favorite when it comes to yoga for diabetes. It mainly stresses massaging the internal organs and improving digestion. Though this pose forces on abdominal organs, it can help in lowering blood sugar levels.
Bow pose is a cure to fatigue. It strengthens your abdominal muscles, reduces constipation, and helps in regulating the pancreas. It is high in recommendations to balance the blood sugar level.
If you want to practice a therapeutic approach in terms of yoga for diabetes, here is the one yoga asana for you. Seated forward bend is an excellent option for people with diabetes. It controls diabetes, reduces blood pressure, and balances insulin levels in your blood. People also love this pose because it helps in weight loss. Besides, it can relieve stress, fatigue, headache, and anxiety.
To stimulate your pancreas and get your internal organs together, legs up the wall makes a significant impact on your diabetes. It reduces stress, controls blood pressure, and lowers blood sugar levels. Additionally, it is an ideal pose for relaxation as it boosts circulation and energy levels.
Repeat on the other side.
When your triceps brachii, spinal extensors, and quadriceps muscles work together, it enhances muscle strength. Then, it ultimately lowers blood pressure and blood sugar. It helps improve posture and is mild therapy for asthma patients.
Corpse pose is the final step in yoga for diabetes. You may start with any yoga asana, but you must finish with a corpse pose. It has definite impacts on lowering blood sugar, balancing blood pressure, calming your body and mind. It will take your body to a meditative stage where you will no longer be able to feel stress. Moreover, it is a traditional way to finish your yoga session.
Yoga can be a lifestyle for some people and a way to keep the body and mind healthy for others. Experts believe in yoga for diabetes management. If you are skeptical about it, do give it a try, and see the results for yourself. However, it demands complete commitment from your side and your lifestyle choices. If you are serious about keeping your health on top, follow this guide based on yoga for diabetes.
A. Yes, yoga can be extremely beneficial for diabetes patients. If you cannot do all the yoga poses, just pick any 4 out of those mentioned above. And keep practicing regularly.
A. Yes, yoga can help you in balancing the blood sugar level permanently. Yet, it is imperative you practice yoga regularly. If you cannot give one hour to yoga, at least do it for 30 minutes daily.
A. The best yoga pose for diabetic patients is Sun Salutations. If you practice 10 to 12 rounds of Sun Salutations, it will gradually help you to fight diabetes along with regular Pranayama like Nadi suddhi pranayama & Bhramari Pranayama.
A. Yoga stretches your body, stresses your muscles, and relaxes your body. It gets your internal abdominal organs together that helps in maintaining the blood sugar level.
A. Yoga poses are a cure for type 1 diabetes. Whereas in the case of type 2 diabetes, it prevents the development of rejuvenating pancreatic cells. When yoga asanas stretches your pancreas, it helps in balancing the insulin production. And that eventually prevents type 2 diabetes.
Yoga is an age-old practice that involves working on the body, mind, breath, and spirit together. Long before any medicines were used for treatment, yoga was used as a method to keep the body in pristine health. Today, yoga is being advocated as a natural option to control conditions ranging from arthritis and rheumatism to blood pressure, diabetes, and thyroid. In this article, we will be focusing on the practice of yoga for headache.
Yoga works on restoring balance and harmony within the body. It aims at removing stiffness and tension and improves blood circulation to all parts. The flow of oxygen is another vital element that yoga primarily focuses on. Therefore, when performing any asana, remember to do it in a calm state of mind and unhurried fashion. Most importantly, remember to focus on your breathing at all times. Don’t be fooled by the long names. You will often find yoga asanas with names that are hard to pronounce because like the yogic practice itself, the names have been in Sanskrit. When you understand the asana or pose, you will find that it is, in fact, effortless to perform. Here we bring you a set of 9 yoga asanas that can help to calm and relax your body and help relieve your headaches instantly.
Padangusthasana is among the most basic poses in practice. When learning yoga, this is one of the first exercises that are taught.
To perform this pose,
This pose requires a considerable amount of flexibility, so do not worry if you cannot go all the way down. To start with, bend your knees slightly, or simply go as low as your body allows you to.
This pose helps increase the blood flow to the brain. With more oxygen and blood in the brain, you are certain to experience immediate relief from your headache.
This asana is called the cat pose.
For this pose,
You could also do the converse once you are back in the starting position. Arch the other way, bringing your back toward the ground and lifting your head towards the ceiling. When you Inhale look up and arch the back and when you exhale look down towards the chest. This is a variation of the asana that can also be performed in alternate repetitions.
This pose stretches the back and neck well, relieving tension and stress. It is also a good pose to help improve blood circulation.
The more common name for this asana is the dolphin pose or the peacock pose (the name Mayura means peacock, and pincha means feather).
To begin this asana,
This pose, to the onlooker, resembles an inverted form of the letter ‘V’. Hold this pose for a few seconds, and slowly come back to your starting position.
This pose gives the body a very good stretch and relaxes it fully. It also helps improve the flow of blood and oxygen to the brain and is among the best yoga exercises for headaches.
The child pose is an easy asana to perform.
To perform this asana,
This exercise is great for those with anxiety and stress since it calms the body and also helps reduce pain in the body. It improves blood circulation toward the head region.
This yoga posture is known to improve restoration. It helps better our breathing. It helps strengthen the arches of the foot.
To perform this pose,
Ensure you feel every part of your body stretch out completely.
This asana harmonizes the body beautifully, restoring balance almost immediately. The stretch helps release tension and reduces anxiety and headache almost instantly.
This is a fairly easy pose to execute, although it does require a certain amount of flexibility. This is also called a forward bend.
To practice this pose,
This is an amazing exercise for people who experience headaches triggered by stress and anxiety.
Most people know this exercise as the bridge pose. It helps in stretching the body and improves blood circulation.
To start off,
You will notice that the arch of your torso and thighs give the impression of a wide bridge; this is where the pose gets its name.
This is a very calming pose. The stretch in the body helps relax it, while the breathing helps steady the mind. Through this, you will find a lot of the tension in the body start to dissipate and feel stress and anxiety reduce significantly.
For this asana,
Although this seems difficult, your body will be well-supported by your neck, shoulders, and arms. Hold this position for a few counts and lower gently.
This is a very calming exercise that helps bring about control and balance within the body. It is great to relieve tension and headaches.
This is among the most common yoga poses since it follows every workout. This is the ultimate cool-down for anybody.
You can start off by,
Your mind is meant to be clear of all thoughts.
This is a highly energizing and invigorating exercise that helps you deal with stress, aches, and pains. Maybe this is all you needed to cure the headache, after all!
Yoga has been designed to restore balance in the body and bring about physical, mental, and emotional harmony. Regularly practising yoga is the ideal solution to not just curing ailments, but preventing them from recurring as well. This is a wonderful practice for people of all ages and types. Ensure you get your dose of goodness every day!
A. Yoga doesn’t usually have any side effects. There is also a minimal chance of suffering injuries while doing yoga. However, if you have any severe ailments or are pregnant, consult your doctor before you begin.
A. Yoga is an inclusive practice that is easy to follow by everyone and requires almost no equipment. However, all proponents of yoga advise that it be practiced on an empty stomach, and preferably when the bowels have been emptied too. It is best to give the body at least three hours after a meal before you do your exercises.
A. Yoga can be practiced almost any time, although its best perks can be experienced when it is done early in the morning. With yoga for headache, it is ideal that you do your exercises in the morning so that your body is fresh, and also so it feels strong and prevents headaches from occurring throughout the day.
A. A yoga routine should be at least thirty minutes long, including your breathing exercises, warm up asanas and Shavasana. If you have less time, you could choose the most essential asanas for the day, but do ensure that you practice for at least twenty minutes for it to work. Prayama also plays an important role in headaches. Nadi Suddhi pranayama can be done for 7 times along the complete routine.
Exercising regularly and maintaining a healthy diet is the key to getting those killer looking chest muscles. No matter how tempting junk food may look, you must avoid it as much as possible. Nothing can ruin your fitness goals the way junk food does. Chest exercises sculpt and define your chest and give you the confidence to look good. Along with improving your look and strength, these exercises lift your mood as well! Working on the chest means working on the pectoral muscles of the body, commonly known as the pecs. The pectoral muscles are one of the largest in the upper body. Other muscles of the upper body include the trapezius, shoulders, and the latissimus dorsi. Along with working on the pectoral muscles, you must work on these as well.
One of the best exercises for the chest, the straight arm plank focuses on the entire upper body. By the end of this exercise, your chest, shoulders, abdomen, and hips may all start burning. To get into the position, lie down on your stomach with palms placed on the floor, by the side of your chest. Raise your body and come up to a regular push up position. Make sure your shoulders and elbows are on the same line. Also, make sure your lower back is neither arched or rounded. Maintain a straight line from head to toe. If you are a beginner, this may seem like a difficult exercise. So, you can hold the plank position for about 10-15 seconds. Once you get comfortable with this exercise, you can increase it to 30-60 seconds. Depending on how comfortable you are with it, you can do that many sets. For beginners, two sets of 10-15 seconds are good.
Benefits: The plank exercise helps strengthen your upper body muscles and your spine which makes your posture stronger.
This is one of the go-to exercises for the chest. The exercise focuses on creating tension to help define the chest. You will require a few light weights or dumbbells for this exercise. To get into the position, lie down on your back on a flat bench with dumbbells in each hand. Hold the dumbbells above your chest with palms facing each other. Open the dumbbells wide and lower your arms slowly until the elbows are parallel to the floor. Do not go too deep with the arm movement. Raise the dumbbells back up to the starting position, squeezing your chest muscles. Make sure to maintain a slight bend in your elbows throughout the movement. If you are a beginner, you can start by doing 12 – 15 reps in one set with a light weight. As you get comfortable with this exercise, you can increase the weight as per your convenience.
Benefits: The chest fly exercise helps build and strengthen your pectoral muscles. It also helps strengthen your anterior deltoids.
The cable fly is another go-to exercise for the definition and enhancement of the pectoral muscles. Adding this exercise to your chest workout will give your pectoral muscles a new stimulus. Take two stirrup handles and attach them to the high-pulley cable of a cable-crossover station. Stand in the middle of the station and grab a stirrup handle in each hand. Keep your arms stretched but in a slightly bent position. Slightly lean forward at your hips. Without changing the position of your arms, bring your arms together in front of the chest. Slowly return back to the starting position. A cable fly can be done for 12-15 Reps with light weight. Once you get comfortable with the exercise, increase the weights accordingly.
Benefits: The cable fly exercise helps create consistent tension in the upper muscles, thus stimulating the pectoral muscles throughout the range of motion.
The band chest fly is not much different from the cable fly, but the bands make it an easy exercise for home chest workouts. For this exercise, you will need to attach two bands to a base, such as a pole or a tower. Make sure the base you have chosen is stable. Grab the two ends of the band with each hand. Keep your arms stretched but in a slightly bent position. Slightly lean forward at your hips. Without changing the position of your arms, bring your arms together in front of the chest. Slowly return back to the starting position.
Benefits: The band chest fly is an excellent exercise that focuses on strengthening the chest muscles.
You need not worry if you do not have a bench. You can do the dumbbell press exercise on the floor as well. It is one of the easiest home exercises for the chest. All you will need is a pair of dumbbells. To do this exercise, lay back on the floor. Make sure your feet are flat on the floor. Grab the dumbbells in each hand and hold it up above the chest. To keep your shoulders safe, keep your elbows at an angle of 45 degrees from your body. Slowly lower the dumbbells by bending the elbows. Once the elbows touch the floor, press the dumbbells up by squeezing the chest muscles. If you are a beginner, you can do 15-20 reps in one set with light weights. As you get comfortable with this exercise, you can increase the weights accordingly.
Benefits: The dumbbell floor press exercise helps build muscle mass. It also reduces the amount of stress placed on the shoulder joints.
Push-ups may sound like an easy exercise for many, but plyometric push-ups are not. The plyometric push-up -also known as explosive or power push up – is good for improving the power and strength of your chest muscles. To do the plyometric push-ups, get into the push-up position. Make sure your body is in a straight line from head to the toe. Lower your chest to the floor as you would for a regular push up. Then, press up explosively so that your hands come off the floor. Repeat the movement in a controlled manner. You can try to do 5-6 plyometric pushups in one set.
Benefits: The plyometric push up helps build muscle, increase strength and power as well. It also enhances core stability.
Performing the suspension push-ups work your core and chest harder than doing pushups on the ground. These pushups can be done at home using the TRX straps. Grab the handles of the TRX strap in both hands. Keep your body at an angle of 45 degrees from the floor with arms held straight and slightly wider than shoulder-width apart distance. Make sure that your body is in a straight line from your head to toe. Brace your core and slowly lower the chest towards the floor by bending the elbows. Press back up to the starting position.
Benefits: This exercise is an advanced version of the traditional pushups. It helps strengthen the chest, shoulder, and triceps. It engages the core of the body throughout the range of motion, thereby strengthening the core muscles.
One of the best exercises for the chest, incline dumbbell bench press, works on the upper chest muscles along with the anterior deltoids and triceps. Lay on a bench that is inclined at an angle of 45 degrees. Hold the dumbbells by the side of your chest. Your feet should be flat on the floor. Avoid arching your back and try to keep the core tight. Press the dumbbells up and close directly above your shoulders. Slowly lower the dumbbells back to the starting position.
Benefits: The incline dumbbell bench press focuses on building the upper pectoral muscles.
This exercise helps build your lower chest muscle. To get into the position for a decline dumbbell bench press, lay down on your back. Lock your feet beneath the leg support. Hold the dumbbells by the side of your chest. Avoid arching your back and try to keep the core tight. Press the dumbbells up and close directly above your chest. Slowly lower the dumbbells back to the starting position.
Benefits: This exercise works on the lower pectoral muscles. It also strengthens the anterior deltoid and triceps
If you are a beginner and want to add these exercises to your routine, go with how much your body can take in. If you try to push your body too much, you may end up with injuries. Figure out which chest exercises work best for you. As you start getting used to the exercises, you can slowly increase the weights and the number of sets you do. But make sure you follow your workout routine regularly. For more such guided exercises, check out Healthify Studio.
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