Tag Archives: exercise
Everyone wants to look young and trim. Though we cannot prevent ageing, we can definitely delay ageing or age gracefully without any drugs by making changes in our lifestyle. We must do everything we can, to prevent age related diseases and live a healthy and happy life. Here are few natural anti-aging tips which will help you to look and feel younger.
The first and most important thing is Diet
Diet plays a very important role in helping us to look and feel young. One must have a balanced diet. What we eat reflects on our skin and body as we are what we feed our body. First develop a regular eating habit like eating at a proper time. Include lot of raw vegetables and fruits in your diet. Stay away from junk food, processed food, fried food and refined sugar. Substitute sugar with honey, molasses, dates and fruits.
Include five servings of fruits and vegetables in your diet. Red, yellow, orange, fruits and vegetables and greens are rich in antioxidants which helps us to delay aging.
Green tea is rich in antioxidant and also strengthens our resistance against diseases. It is a wonderful and natural anti aging food.
Include almonds, olive oil (use it as a cooking medium) fenugreek, in your diet as they are rich in antioxidants and helps to slow down the aging process.
The Indian gooseberry is a rich source of vitamin C and has revitalizing effects. It helps to improve body immunity and is an amazing anti-aging food.
For younger looking skin, make sure you include fruits and vegetables rich in vitamins C and vitamin E as these vitamins help in controlling and delaying aging of the skin.
Natural source of vitamin C- Lemon, strawberries, oranges, broccoli, bell pepper, papaya, cauliflower, mustard greens, Brussels sprouts etc.
Natural source of vitamin E- Sunflower seeds,vegetable oil, almonds, spinach, turnip greens, broccoli etc.
As we grow older, one must stick to simple and easily digestible food.
One can observe fasting to detoxify oneself but only after consulting the physician
Protect your skin from the sun – Protect your skin from sun exposure as it can cause wrinkles and age spots. Avoid going out in the afternoons, when the sun rays are most intense or protect yourself by wearing a hat or sunglasses.
Good Sleep : Good sound sleep not only rejuvenates our body but also strengthens our immunity to various diseases thereby helping us to remain young.
Exercise regularly: Do any form of exercise which you love as exercise helps to improve blood circulation.
Massage : It is the skin which shows our age. So keep your skin hydrated and moisturized. Massage your skin with sweet almond oil or coconut oil once in a fortnight. Massage helps us to feel relaxed and energizes us. It improves blood circulation and keeps your skin wrinkle free. Do not massage when your stomach is full or when you are sick.
Mental Health : Always keep yourself engaged. Read a book, do crossword puzzles, sudoku to keep your brain active. Enjoy friendships, foster good relationship with family members, learn a new hobby, maintain interest as these will help to reduce stress and make you feel happy.Be optimistic in life and learn to forgive others. Dress well, love yourself, try to have a new look as it will make you feel happy and will help you to stay and feel young.
By having strong family ties, good friendships, healthy diet, good mental health and staying physically active, one can age gracefully. Happy Aging!
Most of us take care of our face but the feet is the most neglected part of the body. In fact the legs bear the whole weight of the body. So we should include foot care in our daily routine. Here are few foot care tip to take care of your feet, the natural way.
- Soak feet in a large basin of warm water to which 2 tbsp of mineral salt is added, for about 10 minutes. You can place pebbles in the large bowl and roll your feet back and forth giving slight pressure as it gives a massaging effect. Scrub using pumice stone to remove dead skin. Wash your feet well, then pat it dry and massage with a moisturizing cream. This treatment also relieves pain.
- You can add juice of one lemon or a few neem leaves to the water in which you soak your feet.
- Rose petals or 2-3 drops of lavender essential oil can be added to the water to give a spa effect at home.
- Hot (bearable) and cold treatment improves blood circulation. Soak feet in hot water first, and then in cold water. Do this for 5-10 minutes and end with cold water .
Exercise for your feet:
Exercise will improve blood circulation to your feet.
Hold your ankles with your hand and rotate it with your other hand both clockwise and anticlockwise. Do this for both the legs.
Also rotate each toes with your hands.
Bend the toes forward and backwards. Point your toes downwards as far as possible then flex them as high as possible. Do this for both the legs.
Drop few pebbles or marbles on the floor and try to pick them up with your toes.
Walking is considered one of the best exercise for your legs. Go for brisk walk at least 5 days a week.
Take a few minutes to massage your legs with coconut oil or olive oil everyday before bath.
After shower, dry your feet well in between toes with a towel to prevent fungal infection.
Do’s and Don’ts
Avoid heels as far as possible. Doctors of podiatric medicine believe, heels are medically unsound and attribute postural and safety problems.
Buy good fitting shoes which is comfortable for you, see to it that, there is some space for the toes to move. Walk around the stores for a few minutes to check if you are comfortable with it.
Shop for shoes later in the day.When buying shoes, always try shoes wearing the socks.
Try these simple tips and take care of your feet the natural way.
Here you will find simple, practical and effective tips to lose weight. First of all one must be determined to lose weight and work towards it. Develop a mind set towards it, set realistic goals which you will be able to achieve and do not expect immediate or magical results overnight.
First and foremost thing is never go for crash diets instead reduce weight gradually and slowly.
Make necessary lifestyle changes like giving up alcohol, smoking, avoiding fatty food, processed food and refined food. Include fresh and natural foods as far as possible as processed foods tend to contain high level of salt and sugar.
Breakfast is the most important meal of the day, so never skip breakfast. Skipping meals doesn’t help as you tend to overeat the next meal. Starving oneself is not a way to loose weight instead opt for low fat meals.
Include lot of fiber in your diet as it gives a feeling of fullness, thereby preventing you from gorging spicy and fatty food. For example, add cooked dry beans, lentils to your salads, soups and stir fries. Indulge in a big plate of salad before meals.Use whole wheat flour to make cakes, muffins and breads or buy food made with whole grains.
Eat slowly and chew your food well as it helps in digestion and also we tend to eat less. According to Dr.Polasa “Chewing slowly prevents excess intake as satiety is reached 10-15 minutes after commencing food intake”.
When you have a mid morning or evening hunger cravings, choose the right snacks to satisfy your cravings. Corn cobs, fresh fruits are smart choices than deep fried items like samosas, pakoras and chivdas. The key is opt for low fat food.
Eat frequent small meals rather than taking 3 large meals a day. Five or six smaller meals each day may be less fattening.
Use every opportunity to be physically active. For example use the stairs instead of lift, park the car a little far away and walk to your office, if the shop or market is nearby, go by walk.
It is advisable not to take water along with your meals as they tend to dilute the digestive juices and impair digestion.
Exercise is the best way to loose weight. Do exercises that you enjoy, otherwise chances are more that you will give up altogether. Play soft music while you exercise to prevent boredom. It is best to exercise before mealtime. Aerobic exercise like jogging, swimming, cycling, running accelerates weight loss. Consult a physician before starting any weight loss program. Aerobic exercise combined with healthy eating will certainly help in weight reduction.
Walking is considered one of the best exercise and also least expensive. Walk regularly at least 5 days a week for weight reduction.
When you have cravings for a certain type of food like chocolates or ice cream, go ahead and have it once in a while. You can have it in small quantities and deduct those fat calories from lunch.
Take fruits and vegetables which has lot of water content like watermelons, cucumbers and white pumpkin.
Keep yourself engaged as boredom leads to overeating. Also keep yourself free of stress.
Drink 6-7 glasses of water per day as it helps to flush out the toxins in our body. Drinking a glass of warm lemon juice with a tsp of honey every morning is said to help weight loss.
Follow these healthy and natural tips to lose weight and achieve your goal. Finally, weight loss is a slow process, so do not get disappointed and give up altogether. Good luck!
Disclaimer: These weight loss tips are designed to help you make informed decisions about your health. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician.
Stress has become the cause of many illness in modern times. Both physical health and mental health are interconnected. Happiness is an outstanding characteristics of mental well being. According to the American Institute of Stress, “there are numerous emotional and physical disorders that have been linked to stress including depression, anxiety, heart attacks, stroke, hypertension, immune system disturbances that increase susceptibility to infections, a host of viral linked disorders ranging from the common cold and herpes to AIDS and certain cancers. In addition stress can have direct effects on the skin and can contribute to insomnia and degenerative neurological disorders like Parkinson’s disease. In fact, it’s hard to think of any disease in which stress cannot play an aggravating role or any part of the body that is not affected.”
Here are a few practical tips which you can apply in your life to reduce your stress. I have personally applied many of the tips given below and have had positive outcomes.
Take a nutritious diet which is very important for both physical and mental health. Include lot of fresh organic fruits, vegetables, pulses, sprouts in your diet.
Take up a hobby (anything you like) besides your profession as it is a great way to relieve your stress. For example, if you love plants, you can take up gardening as it will help to you to relax and de-stress.
Listen to any music of your choice as it helps you to relax.
Go for an early morning walk and enjoy the fresh air,the birds chirping, the greenery, the beautiful sunrise. It is a sure way to de-stress yourself. You will forget yourself in nature’s wonders.
Practice deep abdominal breathing as will keep your stress hormones down. When you inhale your stomach should bulge out, when you exhale it should go in. You can practice for a few minutes daily.
Practicing yoga is found to be effective in relieving stress and anxiety. Savasana or the corpse pose relaxes the body thoroughly.
Do some form of exercise regularly as it helps to turn down the production of stress hormones.
Practicing meditation is also a great way to relieve stress but it needs practice.
Take an occasional break from your routine work and enjoy a lovely holiday.
Massage is a great way to de-stress yourself. Have a massage with essential oil or a warm scented bath.
Light a candle, have a bubble bath, put on some soothing music, enjoy the rain, in other words indulge yourself in small pleasures of life.
Sleep is very essential for the body as it is rejuvenating and helps us to relax .
Laughter is the best medicine. Watch a humorous movie, crack jokes which is a great way to de stress.
Don’t bottle up your emotions, share it with a trusted friend or write it in a piece of paper and tear it .
Plan your day well, be organized and practice time management techniques.
Learn to forgive others and forgive yourself.
Be optimistic as it helps to lower stress.
Always remember it is easy to change ourselves rather than trying to change someone else. Learn to accept realities.
Try to follow the advice in Reinhold Niebuhr’s, serenity prayer, “Grant me the courage to change the things I can change, the serenity to accept the things I can’t change, and the wisdom to distinguish the one from the other.”
Love yourself the way you are and be stress free and happy in life.