The first thing that pops into our minds after we talk about Yoga is peace. Something peaceful that unites calmness in your heart and brain, making your body and mind feel refreshed. Yoga has been practiced for thousands of years because it dates back to pre-Vedic Indian traditions. In today’s world, it's merely become the simplest way to stay physically fit. As per Indian scriptures, Yoga was mainly in serious trouble its meditative and spiritual core, however, we will safely say that even you don’t fully realise how yoga can change your life.

Nowadays, there are many centers, schools training, teaching and promoting Yoga and lots of people, from kids to adults have found their interest in it. Each posture in Yoga is linked to every respective a part of the body to stay it functioning well. It doesn’t only affect your body but may also make a giant difference to your life in an exceedingly wholesome manner. Here we go!

1. Removes physical and mental stress

As mentioned above, in olden times Yoga was popular among several Yogis and Gurus to realize peace. With the hectic lifetime of town and work pressure, the strain isn't only physical but also mental. Many Yogasanas including the Balasana, Uttanasana, Shavasana, etc help relieve mental and physical stress.

The more you stretch your body, especially your hands and legs, the less pain and stress you’ll feel. So just imagine after a busy day of labor, once you finally get some “me” time to try to to this yoga how easy and peaceful your life would become? you'll be able to return to figure with double energy!

2. Breath well for healthy lungs

It is believed that the higher your inhaling and exhaling system is that the better the availability of oxygen not only to your heart but also to your brain are. The Yoga breathing techniques including Kapalbhati Pranayama and Nadi Shodhana Pranayama are well-practiced and are the essential steps that a beginner must always learn before getting any deeper with Yoga.

Not only does it improve lung function but also improves the provision of oxygen to your body. The blood flow is balanced with the entire relaxation of your body and mind.

 

3. Enhanced memory and concentration

I can bet most of you didn’t know this. the reality is that if you are doing yoga regularly, it'll not only tighten your skin but will help to keep it healthy. Different asanas work differently, some might reduce skin issues like pimples, wrinkles, dark circles, loose skin, and more.

Most of the common yoga to keep up your looks and skin are Paschimottanasana, Sarvangasana, Ustrasana, and plenty of more. These asanas increase the oxygen level in your body which ends in smooth skin.

5. Happy, courageous and flexible!

Yoga helps you balance your mind emotionally and thus keeps you from reacting impulsively. this suggests you're feeling happier and refreshed. The mental and fitness drawn from yoga keeps you more energised throughout the day. Many poses in Yoga cause you to courageous including the Virabhadrasana. Yoga lowers down the anxiety levels which suggests higher conviction and a courageous attitude. It helps you to talk for yourself, act in situations that you simply like and don’t like.

Last but not least the pliability gained by your body, as a results of regularly practicing yoga, keeps you healthy and injury-free. Not just that, the flexibleness in your body allows you to remain more active and focused at your work.

Yoga doesn’t change your body, it changes your life in additional ways than you'll be able to think, and we’ve listed just 5 here. Beginners always are advised to require your time initially. allow us to known what you're thinking that of Yoga and its benefits within the comment section below.

BEST SOURCES OF MAGNESIUM

Magnesium:

Magnesium could be a nutrient that the body must stay healthy. Magnesium is very important for several processes within the body, including regulating muscle and nerve function, glucose levels, and pressure level and making protein, bone, and DNA.

The 3 main function of magnesium in our body:

Magnesium could be a co-factor in additional than 300 enzyme systems that regulate diverse biochemical reactions within the body, including protein synthesis, muscle and nerve function, glucose control, and pressure level regulation. Magnesium is required for energy production, organic process, and glycolysis.

Does taking magnesium is nice for your body?

Magnesium plays many crucial roles within the body, like supporting muscle and nerve function and energy production. Low magnesium levels don't cause symptoms within the short term. However, chronically low levels can increase the chance of high vital sign, heart condition, type 2 diabetes and osteoporosis.

The best food source for magnesium: 

1. Pumpkin seeds:

1. Controlling blood pressure.

2. Reducing heart disease risk.

3. Forming and maintaining healthy bones.

4. Regulating blood sugar levels.

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 2. Quinoa:

High in Important Minerals Like Iron and Magnesium. Quinoa is extremely high altogether 4 minerals, particularly magnesium, with one cup (185 grams) providing about 30% of the RDA. One cup of cooked quinoa contains 118 mg of magnesium. Although the daily recommended amount increases with age, quinoa may be a good source of the mineral. Magnesium is crucial for the function of over 300 enzymatic reactions and is present in every cell of the body.

3. Spinach:

Spinach is additionally one among the most effective sources of dietary magnesium, which is important for energy metabolism, maintaining muscle and nerve function, regular rhythm, a healthy system, and maintaining force per unit area.

4. Beans:

Legumes are a family of nutrient-dense plants that include lentils, beans, chickpeas, peas and soybeans. They're very rich in many various nutrients, including magnesium. as an example, a 1-cup serving of cooked black beans contains a formidable 120 mg of magnesium, which is 30% of the RDI. the quantity of magnesium present in 100g of beans is 176mg.

5. Dark chocolate:

Dark chocolate is as healthy because it is delicious. it's totally rich in magnesium, with 64 mg in an exceedingly 1-ounce (28-gram) serving — that's 16% of the RDI. semi-sweet chocolate is additionally in high in iron, copper and manganese and contains prebiotic fiber that feeds your healthy gut bacteria.

6. Peanuts:

Peanuts a healthy snack, but they're also full of magnesium. 2 tablespoons of spread contain 49 mg of magnesium. the quantity of magnesium present in 100g of peanut is 168mg.

7. Edamame:

If you are looking for a source of magnesium that's low in calories, take a look at edamame. A half-cup of young green soybeans contains 50 micrograms of magnesium for 12% of the DV. You'll also get 6 grams of protein, together with fiber to fill you up, all for just 65 calories. the quantity of magnesium present in 100g of edamame is 64mg.

8. Cacao powder:

9. Avocado:

The avocado is an incredibly nutritious fruit and a tasty source of magnesium. One medium avocado provides 58 mg of magnesium, which is 15% of the RDI. Avocados are high in potassium, B vitamins and antihemorrhagic factor. and in contrast to most fruits, they're high in fat — especially heart-healthy monounsaturated fat. the number of magnesium present in 100g of avocado is 29mg.

 ANTIOXIDANTS RICH FOODS

Antioxidants:

Antioxidants are compounds that inhibit oxidation, a chemical change that may produce free radicals and chain reactions which will damage the cells of organisms. Antioxidants like thiols or antioxidant may act to inhibit these reactions.

These free radical  fighting antioxidants facilitate your look &feel younger by slowing down the aging proceed, help prevent cancer, heart diseases & other illness. Not only that, they speed up recovery from exercise... which means more muscle & less fat on your body within the long run!

FOODS RICH IN ANTIOXIDANTS:

1. Blackberries:

Blackberries contain high levels of antioxidants, like anthocyanins. Antioxidants help people to fight against the adverse impact of free radicals within the body. Free radicals can damage cells and are thought to be closely involved within the aging process plus other health conditions, like cancer and cardiovascular disease. One cup of blueberries contains the foremost antioxidants of all the berries tested, strawberries, cranberries. plus, 1 cupful provides 1/2 your daily recommended intake of ascorbic acid.

2.  Strawberries:

Strawberries packed with vitamins, fiber, and particularly high levels of antioxidants called polyphenols. strawberries are a sodium-free, fat-free, cholesterol-free, low-calorie food. Bursting with fiber & vitamin C(149% of your daily recommended intake), a cup of sliced strawberries could be a cup stuffed with healthy benefits.

3. Coffee:

Coffee is especially rich in several powerful antioxidants, including hydrocinnamic acids and polyphenols. Hydrocinnamic acids are very effective at neutralizing free radicals and preventing oxidative stress. Now only does coffee help keep us alert, it reduces the danger of diabetes & Parkinson's disease and also stimulates enzymes that protect against colon cancer. 

4. Rasberries:

Rasberries are high in several powerful antioxidant compounds, including ascorbic acid, quercetin and ellagic acid. Compared to other berries, raspberries have the same antioxidant content as strawberries, but only half the maximum amount as blackberries and 1 / 4 the maximum amount as blueberries. Another super healthy berry to feature to your diet. On cup of rasberries is loaded with Vitamin C(54 percent of your daily recommended intake and antioxidants.

5. Ground cloves:

Cloves also contain a compound called eugenol, which has been shown to act as a natural antioxidant. In fact, a test-tube study found that eugenol stopped oxidative damage caused by free radicals five times more effectively than fat-soluble vitamin, another potent antioxidant. Just a teaspoon of ground cloves cam do wonders to your body. boost your meals and boost your health at the identical time..

6. Peaches:

Fresh peaches are a moderate source of antioxidants and vitamin C which is required for the building of connective tissue inside the human body. Consumption of foods that are rich in vitamin C helps a person develop resistance against infections and helps to eliminate harmful free radicals that cause certain cancers. Peaches are rich in beta carotene, Vitamins A & C, fiber and minerals like iron, thiamine, riboflavin, niacin, calcium, potassium, magnesium, & phosphorus.

7.  Walnuts:

Antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as fat-soluble vitamin, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease. Just an oz of walnuts, or 15-20 halves, is loaded with antioxidants. they're cholesterol free & low in sodium and sugar. Nuts are laden with calories, though so be minded of your intake.

8. Artichoke:

Artichokes contain the best levels of antioxidants of any vegetable (polyphenols, flavonoids, anthocyanins among others) and are loaded with a military of beneficial nutrients that may protect the body from cancer. One artichoke contains approximately 1/4th of a mean sized adults fiber needs. Its rich in vitamin C, potassium, B & magnesium and is of course fat free & very low in calories

9. Cranberries:

In disease-fighting antioxidants, cranberries outrank nearly every fruit and vegetable--including strawberries, spinach, broccoli, red grapes, apples, raspberries, and cherries. One cup of whole cranberries has 8,983 total antioxidant capacity. One cup of whole cranberries is filled with disease fighting and health boosts antioxidants.

10. Pecans:

Pecans are rich in vitamin E, which helps prevent cell damage and may enhance the body's immune processes. The cup of chopped nuts in that pie contains 132 milligrams of bone-strengthening magnesium and 111 milligrams of phytosterols, which help lower cholesterol. Pecans are also a source of excellent fats -- the mono- and polyunsaturated type -- which might help reduce the risk of heart disease and type 2 diabetes. These low-sodium, high-fiber treats are the only tree nuts native to North America, and therefore the United States produces about 80% of the world's crop. One ounce, or 20 jumbo kernels, of pecans is rich in antioxidants. They increase metabolic rates, enhance satiety & play a job in protecting the nervous system.

11. Blueberries:

Blueberries are the King of Antioxidant Foods. Blueberries are believed to possess one in all the very best antioxidant levels of all common fruits and vegetables. the most antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids. This super food is nice for your health and might help protect your skin from premature aging. Blueberries reduce the chance of tract infection, and improve eye vision.

12. Broccoli:

Broccoli may be a good source of lutein, a compound antioxidant, and sulforaphane, which may be a very potent antioxidant. Broccoli also contains additional nutrients, including some magnesium, phosphorus, a touch zinc and iron. It contains indole-3-carbinol that reduces the chance of carcinoma & other estrogen sensitive cancer, like cancer of the ovaries & cervix. It contains other protective constituents like beta carotene, which might help prevent heart diseases.

 VEGETABLES TO FIGHT BELLY FAT

when does belly fat occurs?

Excess belly fat is extremely unhealthy. it is a risk factor for diseases like metabolic syndrome, type 2 diabetes, heart condition and cancer. The medical term for unhealthy fat within the belly is “visceral fat,” which refers to fat surrounding the liver and other organs in your abdomen.

What is belly fat made up of?

In the majority, about 90% of body fat is subcutaneous, the type that lies during a layer just beneath the skin. If you poke your belly, the fat that feels soft is subcutaneous fat. The remaining 10% — called visceral or intra-abdominal fat — lies out of reach, beneath the firm wall.

What is the reason for belly fat?

There are many reasons why people gain belly fat, including poor diet, lack of exercise, and stress. Improving nutrition, increasing activity, reducing stress, and making other lifestyle changes can all help people lose unwanted belly fat.

vegetables that fight against belly fat:

1. Cauliflower:

Cauliflower has several properties that will help with weight loss. First, it's low in calories with only 25 calories per cup, so you'll be able to eat lots of it without gaining weight. It can even function a low-calorie substitute for high-calorie foods, like rice and flour. Cauliflower is rich in antioxidants and fibres and super-low in calories. The quickest thanks to fight the flab is fibre intake. If you would like to urge obviate your fat bags on your abs, confirm you eat a Cauliflower regular basis. Cauliflower may cut down the functioning of your system providing you with a way of satiety.

2. Broccoli:

Broccoli can help burn belly fat for some key reasons. First, some studies have shown a relationship between folks that consume ample amounts of deep-colored veggies (specifically green, yellow and orange) and lower levels of visceral fat, the damaging fat around your organs. Broccoli efficiently boosts your metabolism because it's filled with calcium and ascorbic acid. Eating broccoli is especially effective because calcium is correlated with weight loss and it boosts your metabolism into action. vitamin C meanwhile assists the absorption of chemical elements.

3. Lettuce:

Lettuce is crunchy and delicious, but it can even facilitate your in losing those unwanted kilos, which is why you'll be able to add it to your weight loss diet. There are several reasons why lettuce is great for consumption, when one is looking to lose weight:

1. Low in Calories

2. Contains No Cholesterol Or Fat

3. High Water Content

4. Regulates Blood glucose

5. Improves Immunity

4. Sweet potatoes:

Sweet potatoes are rich in fibre, which might facilitate your thin and belly fat. Sweet potatoes are packed filled with ascorbic acid. When the strain hormone cortisol is chronically elevated within the body, you'll experience increased fat storage within the abdominal area. However, research has shown that ascorbic acid helps reduce stress levels and return the strain hormone cortisol to normal levels after a stressful situation. This reduction in cortisol may help to forestall increased belly fat storage. The high fibre content of sweet potatoes causes you to feel 'full' after your meal, helping you persist with a calorie-restricted diet.

5. Turmeric:

Turmeric is additionally known to push gut health, which successively, accelerates your weight loss journey. It increases the secretion of bile juice within the stomach, aiding digestion and gets eliminate gas and bloating. Furthermore, curcumin is additionally known to push thermogenesis, which results in increased fat burning within the body, boosts the metabolism and thus encourages weight loss.

6. Cabbage:

There are only 33 calories in an exceedingly cup of cooked cabbage, and it's low in fat and high in fiber. Cabbage also helps keep skin looking health, toned, blemish-free and glowing, it's rich in antioxidants (including antioxidant and beta-carotene).Cabbage is even great for weight loss and exquisite skin!. Cabbage may be a healthful low-calorie vegetable that may be added to your daily diet when trying to shed some pounds. Proponents of the cabbage soup diet claim it facilitate your lose up to 10 pounds (4.5 kg) in precisely one week.

7. Onion:

Onions are a source of soluble fibre, which makes it a robust prebiotic food. It ensures a healthy gut, which is crucial for weight loss and belly fat loss. 1 cup of onion contains 3 g of fiber. Thus, it adds bulk to your meals. The soluble viscous fiber found in onions improves satiety (the feeling of fullness) and helps you avoid extra calorie intake, thus aiding weight loss.

8. Tomatoes:

Tomatoes are definitely among our favourite fat-fighting foods. Tomatoes are found to scale back inflammation and water retention within the body, still as reversing leptin resistance. Leptin could be a form of protein which helps to manage rate and appetite, so our bodies depend upon it to shed those extra pounds.

9. Cucumber:

Cucumbers are a low-calorie, low-carb, water-rich food, so that they are often a part of calorie-control or low-carb diets, and that they is helpful with weight maintenance. It's high in beneficial nutrients, in addition as certain plant compounds and antioxidants which will help treat and even prevent some conditions. Also, cucumbers contain a decent amount of water and soluble fiber, making them ideal for promoting hydration and aiding in weight loss.

10. Carrot:

Carrots are a weight loss friendly vegetable that cleanses the liver. hence, they create an integral a part of a detoxifying diet. Adding juice to your daily diet may be one in all the foremost effective ways to lose belly fat.

Disclaimer:

Tips and suggestions mentioned within the article are for general. Information purpose only and may not be construed as professional medical advice. Should consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

NATURAL HOME REMEDIES FOR DANDRUFF!

What is dandruff?

Dandruff could be a common condition that causes the skin on the scalp to flake. it's not contagious or serious. But it is embarassing and difficult to treat.

What is dandruff caused by?

The main explanation for dandruff is seborrheic eczema, a condition that turns the skin oily, red, and scaly. The white or yellow scales break away, creating dandruff. you'll get dermatitis anywhere you've got oil glands, including your eyebrows, groin, armpits, and along the perimeters of your nose.

Is it bad if you have got dandruff?

Although having dandruff are often embarassing, it's harmless. It does not imply that you are not clean. it isn't contagious

Can dandruff cause hair loss?

Dandruff doesn't directly cause hair loss. However, the itchiness it causes can cause scratching. this will injure your hair follicles, resulting in some hair loss, though not complete baldness.

Natural remedy for dandruff:

1. Coconut oil + Lemon:

Coconut oil may have several benefits for your hair and scalp. Using it as a hair mask and leave in treatment may help moisturize and seal hair. this will help prevent a dry, flaky scalp and dandruff, moreover as split ends and hair breakage.

Coconut oil conditions your hair, while juice helps to urge obviate dandruff. All you would like to try to to is heat 2-3 tbsp of vegetable oil and blend it with equal parts of juice and massage it on your scalp gently.

2. Yogurt + black pepper:

Yogurt is stuffed with protein that provides nourishment, which the hair needs for correct growth and health. it's carboxylic acid that's great for cleansing the scalp and clearing away the dead skin cells to assist your hair grow properly.

The antioxidant present in black pepper can facilitate your in cleaning your scalp and getting obviate dead skin cells from the scalp.

A simple handmade remedy involving curd and Black pepper for hair involved mixing around 3 tablespoons of curd with a teaspoon of black pepper powder. Now, massage the mixture gently in your scalp and wash it after an hour, employing a chemical free shampoo.

3. Apple cider vinegar + Fenugreek seeds:

An ACV wash will be made very simply. Mix a pair of tablespoons of apple vinegar with water.After shampooing and conditioning, pour the mixture over your hair evenly, working into your scalp.

Fenugreek seeds are a fashionable source of iron and protein which are two essential nutrients for hair growth. They also contain a singular composition of plant compounds, including flavonoids and saponins. These compounds are presumed to induce hair growth thanks to their anti-inflammatory and antifungal effects

4. Neem leaves:

WHY YOU OUGHT TO EAT MORE NUTS?

Why can we eat nuts?

Nuts and seeds are good sources of protein, healthy fats, fibres, vitamins and minerals. Nuts and seeds regulate weight as their fats aren't fully absorbed, they regulate food intake, and help burn energy.

Why are nuts an honest snack?

As a substitute for foods high in saturated fat and sugar (such as biscuits, chocolates or cakes), nuts will be an honest choice. The high protein and fibre content makes them a satisfying snack and that they contain nutrients like tocopherol, pottasium and magnesium.

Nuts:

1. Walnuts:

• Rich in antioxidants
• Super plant source of omega 3s
• May decrease inflammation
• Promotes a healthy gut
• May reduce risk of some cancers
• Supports weight control
• May help manage type II diabetes and lower your risk
• May help lower blood pressure
• Supports healthy aging
• Supports good brain function
• Supports maler reproductive health
• Improves blood fats

Walnuts have ALA, a plant based omega 3 fatty acid that benefits the bones.

2. Brazil nuts:

Brazil nuts are nutritional powerhouses, providing healthy fats, antioxidants, vitamins and minerals. they're particularly high in selenium, a mineral with potent antioxidant properties. Eating Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health. The daily intake of two Brazil nuts is enough to extend selenium levels.

3. Almonds:

Almonds significially reduce cardiovascular and diabetes risks.

4. Cashews:

Cashews are low in sugar and rich in fibre, heart healthy fats, and plant protein. They're also a decent source of copper, magnesium, and manganese nutrients important for energy production, brain health, immunity, and bone health.

Cashews are rich in unsaturated fats, dietary fiber, and plant based protein.

5. Pecans:

• Heart healthy
• Improves digestion
• Helps with weight loss
• Reduces the risk of certain cancer
• Anti-inflammatory benefits
• Boosts immunity
• Prevents skin problems
• Anti-aging benefits
• Stimulates hair growth
• Prevents hair loss

Pecans help lower cholesterol levels, they're a perfect antioxidant.