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" All the information mentioned here is compiled from the knowledge of scholars and doctors,etc."
Everything you need to know about Masturbation
                                    Masturbation and Health
When we hear the word masturbation, it comes to our mind as very bad. And we understand that this is a wrong thing and so on. We have many misconceptions about masturbation. Pimples, swelling of the body, sunken eyes, as well as many drops of blood are called semen. If you commit masturbation , you will not have children, you will lose blood, so many myths exist in the society today. There are pros and cons to masturbation. Let's see about what is masturbation scientifically.

What is masturbation?
The first thing we need to understand is that masturbation is a part of our physical activity. Avoid thinking that this is a bad thing. We have these feelings when the hormones in our body begin to function properly. Understand that our body needs all this.

As soon as a child is born and begins to grow, we see touching their genitals. The reason for this is that the sexual organ can be known by increasing the touch. This is why young children do this and feel an good when they touch it. This is how a person starts their sex life. Interest in opposite sex will also increase.masturbation is the act of stimulating one's own sexual organs and leading to ejaculation to achieve happiness without the help of another person to suppress such interests.

From teenagers to old people masturbate. It doesn't matter if it's women or men. All married and unmarried are committing masturbation. According to the survey, 80% of men and 68% of women masturbate.


Let's see what are the Benefits of masturbation?

 It has been found that enzymes such as serotonin, endorphins, oxytocin, dopamine, which are the happy hormones that bring happiness, peace and relaxation to our mind, are produced in our brain during masturbation . It also reduces stress. Studies have found that masturbation makes both men and women happier and more peaceful.

We ourselves begin to understand our bodies. Masturbation is useful to understand that this is how sexual things happen in our body and so on

Helps us find a partner with confidence.

Similarly, when someone interacts with us, we can understand good touch and bad touch. It helps to understand the bad behavior and avoid it.

Masturbation is a good way to get good sleep.

Masturbation has often been found to be a solution to stress and psychological distress.

Masturbation also helps in satisfying excessive sexual desires.

It has been found that ejaculating at least one or two days a week is good for overcoming prostate inflammation in men after the age of 50.

After the age of 50-55, men have less sex with their wives. Women's health problems are also the reason for this. Self-indulgence helps to overcome this condition.


What should be considered while masturbating?

❤ The first thing we need for this is that we should feel a sexual interest both physically and mentally. This is when masturbation should be done. It is better not to try to create a desire on purpose.

❤ We must have privacy.
❤ We should keep our private parts clean before and after masturbation

❤ If you use something other than your own body part during masturbation, you should see if it suits your body. It should also be clean.

❤ Masturbation is something that should be done happily and peacefully, not something that should be rushed and scared. Take your time and enjoy it slowly.



Let's see what are the Disadvantages of masturbation?

Problems with masturbation are more of a psychological problem than a physical problem.
There are many misconceptions that there are many physical problems.
 
Masturbation has two main negative aspects

 Masturbate excessively. As well as guilt.

 Guilt can cause children to lose focus on learning everything.

 Prefers to be alone. Because if they are over-doers, they may end up doing it over and over again.

❤ It is difficult to face the parents if there are children who have a sense of guilt. Or something like blushing is seen. Depression is also seen.

❤ This is dangerous if you are married and find masturbation more satisfying than having sex with a partner. Perhaps this can lead to sexual aversion.

 If you are always thinking about self-indulgence in such a way that you cannot do daily and other work. Or masturbates more than 4 - 5 times a day, because of which you can't go out, feel like masturbating when you see the opposite sex while going out, this is also dangerous.

 Masturbating until bleeding within a day is also dangerous

❤ Masturbating in public is also a very dangerous situation.

 It is dangerous to masturbate in such a way that the genitals are injured or broken.

 Guilt of doing something wrong can lead to psychological problems.

 If they are not married, they are afraid that they will have sexual problems if they get married.


When you have such a mental condition, you should immediately consult a doctor for a solution.
Apart from some of these problems, masturbation in moderation does not cause any health problems.
Whatever it is, if it is consumed in excess, it can cause health problems. The same is true of masturbation. As it is a pleasurable activity, it is good for enjoyment as well as health benefits if done in moderation without overdoing it.



" All the information mentioned here is compiled from the knowledge of scholars, doctors,etc"
JI-WORDS August 15, 2023
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PEANUT BUTTER ADVANTAGES AND DISADVANTAGES 
Peanut Butter Health facts
All foods have advantages and disadvantages and excess of any food is unhealthy. Therefore, whenever we eat any food, it is our responsibility to understand the nutrients and contents in it and understand whether it is suitable for our body and health. If you taste and smell the food and overeat it, it is dangerous. This can cause you to become ill quickly. A man should eat according to his work and his body. For example, one person works harder and eats more, while another works less and eats more. This greatly affects the future life of this person. If you eat only enough food and exercise, you can live a long and healthy life. Nutrition varies from food to food. So eat only what your body needs.It is very good if we check the quality of the foods we eat. Buy food items only after checking the build quality, packaging quality and expiry date.


 Advantages of  Peanut Butter

This is something that can be made at home as well. Peanuts are rich in nutrients. Carbohydrates, fat, protein, vitamins and minerals are mainly vitamin a and also vitamin B complex b1, b2, so there are very few foods that contain many vitamins. Peanut butter is very useful as it contains a lot of vitamins. It contains Vitamin C, Vitamin E and K. It also contains minerals such as calcium, iron, copper, magnesium, zinc and sodium. Vitamin A is essential for boosting our immunity and is also beneficial for eye health. Our ensims  is very useful because it contains vitamin b. This vitamin is needed to break down our carbohydrates and transfer nutrients throughout the body. Also necessary for proper brain function. This vitamin is also necessary for the proper functioning of cells. B vitamins are also needed for the proper functioning of the nervous system. It is useful for the functioning of the heart and for boosting the testosterone hormone. The fats present in peanut butter are very good for brain development. Therefore, it is very good to give it to children and children who are studying. It is good for adults and people who don't drink enough water. It is good for skin health as it contains vitamin e. It is beneficial for those with dry skin, chapped skin, and others, as vitamin K helps with our correct blood coating and our bone health. This will make us active and productive. Proper can also help those who are underweight to gain weight

Disadvantages of Peanut Butter

Today, there is a peanut butter revolution in the market, but it is a fat source and many brands are promoting it as high in protein. 100 grams of row peanuts contain 25 grams of protein and 50 grams of fat. If you look at calories, it has 600 calories. The body of those who eat peanut butter regularly gets close to 1000 calories, the maximum calories a person needs is 2500 in a day and that is based on his weight workouts. There are enough nutrition  in the food that a normal person eats and there are people who eat peanut butter excessively without even looking at it. They themselves often say that body fat does not decrease, it does not matter if you do a workout. Never substitute peanut butter for protein. Eating more peanut butter than cotton can increase body fat. And you will never lose weight. People with fat and cholesterol should not consume it in excess. Peanut butter is a good source of fat and not a protein source. All the peanut butter bottles will have mentioned the nutritional value in it and you have to look at it before using it. Some people are allergic to peanut butter. Symptoms include shortness of breath, chest tightness, dry throat, abdominal pain, itching of the tongue and lips. It is better for those who are like that to avoid this.



What is the amount of protein a person needs in a day? 1 kg weight is 0.8 grams. Normally 46-60 for women and 56-70 for men, the calories required for one person is 1800-2400. Physical work, gym. or those who do heavy work will need more of this amount. Today there are many applications to calculate all this. It will accurately show the amount of nutrients contained in the food we eat. Food quantity can be charted accordingly.


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" All the information mentioned here is compiled from the knowledge of scholars, doctors, News, as well as Books, Articles, etc."
JI-WORDS August 09, 2023
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YOGA TRAINING CHAPTER 5&6      
                         
YOGA CHAPTER  5 & 6

          
 This chapter describes a number of stretches designed to strengthen different parts of the body, particularly the abdomen and back: Navasana Boat Pose) Paschimottanasana (Back Stretch) and the opposing Purvottanasana (Front Stretch). A useful posture is also included for helping you to get comfortable and ready for final relaxation.


Preparing for relaxation

It is important to be completely comfortable during this relaxation. A few small adjustments should cater to your body's particular needs during the practice.

1) Find the best position for your head by having a friend observe you as you lie on your back. Ideally, your chin and forehead will be equal height from the floor. If your chin is higher than your forehead the back of your neck will tend to shorten.

2) Use as many folded blankets as is necessary to bring your chin and forehead level from the floor.
When you have found the right position, your throat won't feel tense or constricted.

3) Make a neck pillow by folding a blanket three times. Roll up one side of the narrow edge to about half way. Fold in the two corners of the remaining flap to form a triangular shape for your head to rest on. The natural inward curve of the neck should feel completely supported against the firm roll. Lie down to test the height and adjust the size if necessary. Your chin and forehead should be level, and the same height from the floor. Depending on the natural curve in your neck, you might need to raise the level of your head, or lower it by unfolding the triangular flap.

4)  When lying flat, the lower back will naturally curve away from the floor. However, If you have an exaggerated curve in the lower back, or a back problem, you might benefit by bending your knees. Place wide pillows or a bolster under your knees to allow the lower back to move a little closer towards the floor.

❤ NAVASANA ( boat pose)



Strenathening the abdomen often helps back conditions, too. Develop vour strength in ten-minute sessions until You can hold Navasana for three rounds.

1) From a sitting position, lean back on your hands and lift your legs up straight. As you lift your chest, take the small of the back in towards the navel and up. Don't round your back or let your chest sink. Reach your hands forward. Gaze up at your big toes as you hold for five steady breaths.

2) An easier version is to hug your knees into your chest.
Feel your abdominal muscles growing stronger as you lift up Your chest.

  
MATSAYASANA (fish pose)



1) Sit on the floor with your legs in front. For this whole sequence you need to press the insides of the feet and thighs together.

2) Lean back on your hands, fingers pointing forwards and press the palms to the floor. Lengthen the arms and lift up with the chest. Fully engage your mind in this process. Take your head back and don't forget to breathe. Lift the head and inhale as you come up out of the pose.

3) If you would like to take it a step further, lean back on your elbows so your fingers are by your buttocks. Press down into the elbows and lift the chest into a beautiful arch. With each inhalation, feel the spine move into the core of the body and elongate, setting it up for you to deepen the pose on the exhalation.

4) From position 3, slide your elbows apart to lower down on the crown of your head. Stretch your arms overhead, and reach the fingers away actively.

5) To release, bring the arms to your sides, inhale to lift the head slightly, and then slide it away and lie flat.


PASCHIMOTTASANA   (back stretch)



This pose is also known as "Stretch on the Body's West Side." Traditionally, the west side of the body relates to the back of the body and the "outer self." In this sequence, use visualization as you fold into the east side, or your "inner self."

1) Sit quietly and think of some way you would like to spring-clean your life. Perhaps you feel vour life could be better with less aggression, hate, or envy. Maybe you would like to remove a health problem, or feelings of doubt, indecision, or laziness. Keeping in mind the quality you decide on, inhale to bring your hands near your chest.

2) Now exhale and sweep your hands down the entire front of Your bod and out past Your feet. Inhale as you bring your arms up in a wide arc and exhale, imagining that you are pushing away what is unwanted out of your body and out of your life. Repeat six more of these cleansing cycles, or as many as You feel necessary

3) This time reverse the flow. Start with your hands at your feet and draw your palms up close to your body as you sweep that desired quality into your life.
Lean back, take your arms up in the air, exhale and reach forward. Inhale and sweep up again to continue welcoming that special qualit. Repeat six more cycles, or more if you like.

4) Now prepare to hold the pose steady. G4rasp your feet, ankles or calves. Inhale and lift the chest up so the front of the torso is long. Exhale to extend forward. In this folded position, imagine that your back is turned on what is unwelcome and you can now gather that special quality into your world. Take long, slow breaths for ten to 15 rounds.

PARSVOTTASANA   (chest to leg extension)



This pose will help stretch not only your legs and chest but the whole body.

1) From Samasthiti, take your feet to twice shoulder width apart. Turn your right knee and foot in 60 degrees. Turn your left thigh, knee and foot out 90 degrees. Open your right groin, so that your upper body can face more over the left leg. Your right hip can then move forwards to align with your left and you can better line up your breastbone with the inside of your left thigh

2) Take the backs of your hands as high as possible between your shoulder blades. Roll the shoulders and elbows back as you press your palms together into the Prayer Pose, or Namaste (see page 34). If your shoulders are tight, try holding your elbows behind your back. As a preparation for folding forward, inhale, lift your chest and look up.
.
3)  Exhale and extend your torso forwards and out before beginning the downwards movement over your left thigh.
Once you are in the pose, remember to keep your knees straight. Hold the pose for five to ten breaths before repeating on the other side.

4) While you develop your flexibility in this pose, practice using a chair to keep your back straight and your chest open.

PURVOTTANASANA   (Front stretch)



Also known "Stretch on the Body's East Side," this is as a counterpose for Paschimottanasana

1) Sit on the floor with your legs in front of you. Place the hands on the floor in (15cm) behind your hips, fingers pointing forwards. Point your toes away and lift your hips high. As you press your palms into the floor, fully expand your chest and release your neck and head back. Keep your front thigh muscles working and your toes pressing to the floor. Do three repetitions for five to ten breaths each.

2) An easier variation is to begin with bent knees, then lift the hips and chest


BHADRASANA  ( butterfly pose)


While you are doing this exercise, imagine a butterfly gently resting its wings on a lotus leaf. The Butterfly Pose opens up the hips, loosens ankles and knees, and provides a stretch for the inner thighs

1) Sit on the floor with your head up and your back straight yet relaxed. Using your hands, bring the soles of your feet together and, holding onto the toes, draw your heels close to your body.

2) Exhale and gently work your thighs down to the floor. Try not to use your elbows to help you by pushing at this stage. Feel a strong stretch on the inner thighs and hips.

3) Inhale and move the thighs up. As you exhale, move them down again. Repeat ten times.

4) Exhale and now you can use your elbows to push your knees and thighs toward the floor. Take your head to meet your toes. Breathe into the position, hold for ten seconds, then relax.


SASANKASANA  (sasankasana hare pose)

SASANKASANA SHOULD NOT BE PRACTICED DURING
MENSTRUATION OR WITH SOME EAR OR EYE PROBLEMS, LIKE DETACHED RETINA OR GLAUCOMA. FOR HEART PROBLEMS, HIGH BLOOD PRESSURE, PREVIOUS NECK INJURIES, OR PREGNANCY, SEEK THE ADVICE OF AN EXPERIENCED TEACHER.

1) Get into Balasana: sit on your heels with your knees together. Fold forwards over your thighs. Rest your forehead on the floor and drape your arms around you. Close your eyes and let go of any tension.
Enjoy the reassuring massage of the stomach pressing down into the thighs with each inhalation. For high blood pressure, or if your buttocks stay high in the air and you feel like you are nosediving, rest the forehead on folded blankets. Alternatively, stack your fist one on top of the other to rest your forehead on.

2) Hold the side of your feet with your hands. Lifting the buttocks high, inhale and roll your head onto the crown. On the exhalation, release back to Balasana. Repeat ten times.



CHAPTER-6


 what better way to release the tension in your body than to practise some more intermediate and advanced postures. Upavista Konasana (Seated Wide-angle Pose Sequence), Karnapidasana (Knee to Ear Pose) and Bhujapidasana (Arm Pressure Balance), for instance, may all look tricky but they can be attained over time with practice and concentration.


Revitalizing relaxation

To make a breathing bed, fold one to three blankets so they are 9in (22cm) wide and longer than your torso.Lie over them with Your buttocks on the floor and legs a little apart. The more blankets you use, the more the chest will feel it is opening, so experiment with what feels best for you. Use another blanket as a pillow so that the head is higher than the chest. Move your legs apart and let your arms rest out to the sides.

Lie on your back. Lift your head for a moment and look down your body to make sure you are perfectly symmetrical. If not, change your position. After checking that you feel completely comfortable, begin to breathe deeply and rhythmically. As you inhale, visualize prana (energy) being drawn in through the nostrils down to your solar plexus. As you exhale, feel prana swirl around your center. With each inhalation, draw this pranic energy down to the solar plexus, feeling the spiral becoming larger and larger until it fills up the whole torso. Let each long, deep inhalation draw in more prana.
Remember to keep the exhalations slow and steady. The full exhalation empties the lungs, allowing you to inhale this revitalizing force deeply and consciously. From the center of the torso, feel the energy move throughout your entire body. Let yourself become the breath. Stay in this position for as long as you feel the need. When it is time to "awaken", start by moving your body and stretching a little.

JATHARA PARIVARTANASANA (revolved abdomen pose)



Weak abdominal muscles often contribute to chronic back pain. This exercise, practiced daily, will quickly strengthen the muscles. The passive reclining twist is less strengthening, but wonderful for easing pain caused by tight back muscles pulling on the vertebrae.

1) Passive Reclining Twist: to do this, begin by lying on your back with your knees bent up close to the chest. Take your arms out to the sides. Keep your knees in close to the body and slowly drop both your knees over to the right side, aiming them towards your elbow. Relax both knees and feet down to the floor. If your knees or feet don't arrive there, rest them on a folded blanket. Turn your head to the left side. There is nothing more to do in this pose. Now bring your attention to actively undoing the parts of the body that are holding on to tension. Check the buttocks, back, shoulders and face. Stay in this pose for one to two minutes. To come up, turn your head back to center first, lift the top knee in the air, then the other leg, then proceed to side two.

2) Build towards the full pose with an intermediate exercise. Lie on your back with your arms out to the sides, hands at shoulder level. Bring both legs up in the air. Lift the hips and "bunny hop"
the buttocks to the left. While extending out through both heels, hold the left leg steady and exhale your right leg out to the side, aiming your toes towards the fingertips. On your next exhalation, slowly lower your left leg to join the right. Inhale your left leg back to vertical and on your next inhalation, raise the right leg. Complete
five repetitions.

3) If your legs can come to at least a 90-degree angle then you are ready for the full pose with straight legs. If, when you raise your legs in the air, they don't come at least to vertical, keep your knees bent as you follow these instructions. "Bunny hop™ your buttocks in (15cm) to the left, so that your toes angle off towards the right hand. Exhale to lower both legs to the right at the same time. If you can, catch hold of the feet. Your top heel will usually sit behind the other. To increase the twist, reach the top heel away as you "revolve" your abdominal muscles in the opposite direction. Anchor as much of the left side of your trunk and left shoulder to the floor as you can. Turn your head to gaze at your left hand. Do an even number of repetitions on each side, exhaling down and inhaling up. For the final repetition, stay in this twist for five breaths before inhaling up.

You can move the emphasis of the passive twist up and down the back depending on where you place your knees. If your thighs are more at right angles with the torso, the emphasis of the twist is further down the back. If your knees start close to your chest and land close to your elbow, the twist moves up the back.

USTRASANA  ( camel pose)



Forming the camel's hump strongly stretches the thighs and opens the groin. As well as lifting up the heart, this pose is said to activate the fifth chakra point at the
throat, where the head is tilted back and the chin stretched away.

1) Kneel with your knees hip-width apart. Place your right hand on vour lower back and stretch the other one straight up in the air. Push your hips forward and lift up the breastbone. Use the raised arm to give you a lift as you extend back. Keep the head and neck in line with the upper arm and breathe freely. Repeat on the other side before sitting down on the heels.

2) While kneeling, tuck your toes under. This time, lift up well through the top arm and bring the other arm down so your fingers hold the heel.
Don't twist the body. Keep both hips and front ribs facing forwards. After five breaths, repeat on the second side.

3) Now you are warmed up for the full Ustrasana. From kneeling, take both hands to the small of your back and massage it a little. The energy moves down from the back of the waist to ground through the knees. Remember the feeling of lift that the raised arms gave to the first two exercises. Maintain the lift through the spine from the back of the waist upwards to open the chest. Take the hands one by one to the heels. Then use them as your anchor to open the groin and stretch the hips forward, aiming to have the thighbones vertical. Continue to lift the breastbone to the sky as you roll your shoulders back. Finally, take your head back. When it is time to come up, press your feet on the floor, inhale and come up. After three repetitions, release the back by using Balasana

UPAVISTA KONASANA    (seated wide-angle pose sequence)


It is important to be patient as you hold this pose. Wait for your body to become comfortable in the position.

1) Sit with your legs out to the sides at about a 90-degree angle. In this pose it is easy to let the kneecaps roll backwards or forwards so check that your kneecaps and toes point straight up. Place your right hand, palm up, on your right thigh. Inhale and raise your left arm up, then curve over to the right so the sides of your body curve out like a rainbow. Keep your left shoulder on the same plane as your right, not in front of it. "Puff" out the left side ribs and draw the right side ribs into the body.
Imagine the spaces between the left sides of each vertebra stretching apart. Slide your right hand down your leg. Hold for at least five breaths.

2) Now twist your torso towards the floor as you lower your left shoulder and arm.
Bring the left hand near the right to stretch over your right leg. Turn the toes back and extend through both heels. Anchor down through the left sitting bone. Hold for five to ten breaths.

3) Now you have arrived at Upavista Konasana. Walk the hands in a wide arc towards the center. Ease back a little so you can tune into the sensation of the trunk lifting out of the hips. Slide the hands forward as you release in stages over about a minute.

4) When you have completed this sequence on both sides, support under your knees with your hands as you bring your legs together for Dandasana.

PASSIVE OPENING OUT TWIST  


Stretching out like a starfish expands the heart. Open yourself to a childlike feeling of happiness.

1) Lie on your front with your arms and legs apart like a star.
Your right hand and both your feet will stay attached to the floor, and you will move your left arm.

2) As you bring your arm up and over, let your left hip come up. Allow your knees to bend gently and roll over more onto the sides of your feet

3) Turn the head to look behind you. your left arm and shoulder might stay floating in the air. use a gravity, patience,and the breath to ease them on a folded cloth. in time , gravity will assist the easing down process

4) If your left shoulder can touch the floor, stretch the other shoulder away to increase the distance between them.

5) Rest in this position for one to two minutes, tuning into the purity of the heart center. Before you move on to do the same on the other side, rest like a starfish, or in Makrasana (see page 65), and observe your thoughts and your physical and/or emotional sensations.


HEEL AND TOE SQUAT 


Although not a classic yoga pose, this exercise helps to improve balance and gives a good stretch to the ankles, heels and foot arches.

1) Stand tall with your feet level and shoulder-width apart. Stretch your arms out straight in front and look ahead.

2) Keeping your back straight, squat down on your toes, allowing your heels to rise up.
Hold the position for a count of two. Keep knees together as you bend.

3) Rock back on your heels, come back onto your ankles and stand up straight.
Repeat the movement slowly 5-6 times.
Remember to keep your hands and arms out straight in front of you throughout the exercise.

UTTANASANA ( intense forward stretch)



Begin working through this sequence with Roll Downs 

1) To maintain length in the front of the torso, practice using a wall. Stand with your feet apart and about 1ft (30cm) away from the wall. Lean your buttocks to the wall so your sitting bones touch it. Hold your elbows and take the arms overhead. Bend the knees and extend the torso up so the top of the breastbone moves away from the pubic bone.

2) With knees strongly bent, reach your torso forward. Stretch as far out with the elbows as possible. Finally, fold over your legs and let your upper body hand for ten breaths or more. With each inhalation the torso can lengthen more, and with each exhalation the crease at the top of the thighs can deepen. If you can't work in a relaxed fashion into this position, bend the knees more or walk the feet further away from the wall. Come up on an inhalation.

3) Move away from the wall. Bring your hands onto your hips, inhale, lift your breastbone and look up. Exhale, hinge at the hips to reach forwards so the crown of the head moves in as big an arc as possible. Imagine your hip sockets and pelvis rolling forwards over your thighbones, which stay vertical.

If you suffer from hypertension, keep the trunk parallel to the floor and place your hands on a chair or table.

KARNAPIDASANA  (knee to ear pose)



Withdraw into a fetal position after practicing Sarvangasana  and Halasana 

If you feel comfortable in Halasana, practice this deep forward stretch by cushioning yourself with a couple of folded blankets and bending your knees beside your head.If your knees and tops of the feet don't come to the floor, place your legs on raised supports or tuck your toes under if necessary. To deepen the pose, straighten both arms along the floor and interlace your fingers. If your knees touch the floor, fold your arms over the backs of vour knees. Hold this pose for ten to 20 breaths before coming back to Halasana.

THIS POSE SHOULD NOT BE PRACTICED DURING MENSTRUATION OR WITH SOME EAR OR EYE PROBLEMS, LIKE DETACHED RETINA OR GLAUCOMA. FOR HEART PROBLEMS, HIGH BLOOD PRESSURE, PREVIOUS NECK INJURIES, OR PREGNANCY, SEEK THE ADVICE OF AN EXPERIENCED TEACHER.

BHUJAPIDASANA  (arm pressure balance)



You probably don't require more arm strength than you already have to do this balance. Instead, concentrate on your mental focus in order to balance yourself.

1) Stand with the feet hip-width apart, and bend forwards. Take your right arm between and back through your legs. Place the hand on the floor by the outside of your right foot. Bend your knee and take as much of your upper arm behind it as you can so the back of your thigh touches high up on your upper arm. Place the palm flat on the floor, fingers facing forwards. To do the same on the left side, you will have to squat to flatten both palms on the floor.

2) Lean forwards, bend your elbows to 90 degrees and walk your feet forward towards each other. Lift up through the abdominal region as you raise your head to gaze forwards, and lift your feet up in the air to cross the ankles. Extend the arms and hold for five breaths. Rest down and repeat with your feet crossed the opposite way.


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" All the information mentioned here is compiled from the knowledge of scholars, doctors, etc."
JI-WORDS August 08, 2023
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HAIR HEALTH AND HAIR CARE

HAIR HEALTH AND HAIR CARE

Hair health is something that needs a lot of attention. Many people lose their confidence due to hair loss. Healthy food is essential for healthy hair. A little attention to your diet can help keep your hair healthy. There is no doubt that vitamins and minerals are essential for hair health. Moreover, when it comes to healthy hair growth, vitamin B can help you. But there's no doubt about which foods rich in vitamin B can help you. Let's see what are the foods that help in hair growth and what are the foods that contain vitamin B. It keeps your hair healthy.

Vitamin B for hair growth Vitamins are essential for hair health. Vitamin B is great for this. B vitamins such as B7 (biotin), folate, and B12 provide optimal changes to hair cells. Biotin strengthens hair and promotes growth while also helping in the formation of red blood cells. Let's see what foods to eat. Milk and milk products Milk and milk products are very beneficial for your health. It also helps in hair health. Milk is mostly used to strengthen bones due to the presence of calcium in milk. But milk is rich in biotin, which is essential for hair health. There is no doubt that it improves the health of your hair. B. H C

 Egg

There is no doubt that eggs help a lot in terms of health. Eggs are also good for hair health. We know from experience that the health benefits of eggs are great. Eggs help you promote hair growth and strength. It contains B vitamins including biotin. It helps hair health in every way. Leaves and vegetables Leafy greens and vegetables help in making hair shiny and healthy. Leafy greens are a bit more beneficial. Especially folate-rich spinach and kale, which contain vitamin B. There is no doubt that these help a lot in hair health. It helps in protecting your hair in every way.

 Fish
 
Fish like salmon and mackerel are rich in omega-3 fatty acids and B12. It helps in your hair growth. It also helps in giving hair health and strength. There is no doubt that fish is the best for all types of hair shine. Legumes The role of legumes in terms of health care is not trivial. It is not only good for health but also good for hair health. The truth is that they contain folate. Eating lots of lentils and beans can improve the health of your hair

Nuts 

Nuts are essential for hair care as well as health care. It makes your health better in every way. Almonds or sunflower seeds can be consumed regularly to promote hair growth. Because they are rich in biotin and other B vitamins. All this helps to completely eliminate hair fall and gives shine to the hair. Whole grains There is no doubt that brown rice and oats are great options for hair growth. This is because they contain B vitamins, which strengthen the hair and completely eliminate hair damage. These grains are great for restoring hair health in every way.

Oranges and lemons

Oranges and lemons are rich in folate and vitamin C, which help in absorbing B vitamins for hair health and thereby add shine to hair. It helps to eliminate all hair problems completely.

 Flaxseed and Flaxseed oil 

It helps in hair growth and hair health Flaxseed is high in omega-3 fatty acids that help nourish the hair follicles, and applying flaxseed gel helps to get good results quickly. Applying flax seed gel mask makes hair follicles strong and healthy. It is best to use it as a hair mask at least twice or thrice a week to see good results. Flaxseeds contain B vitamins that help promote hair growth and make hair incredibly soft and smooth. Applying flaxseed as a hair pack on the scalp helps in reducing the inflammation well. Flaxseed oil when used as a massage oil improves blood circulation in the scalp, thus promoting faster hair growth.

Massaging the scalp with flaxseed oil is a good remedy for dandruff, you can use it directly or mix it with unrefined coconut oil. A. To use flaxseed oil for hair, take flaxseed oil and massage it into the scalp. Now dip a thick cotton cloth in warm water, wring out the water completely and wrap it around your hair. Wait for it to cool down completely before washing your hair. Both of these hair treatments work wonders in promoting faster hair growth. Hair has become the standard of beauty not only for girls but also for boys. But there are very few young people with good hair.

Some home remedies can be done to grow strong hair and reduce hair loss.

 Pumpkin- Pumpkin is the first among vegetables in terms of size and benefits. Pumpkin contains antioxidants, vitamins etc. Pumpkin is a good remedy for all hair related problems. Pumpkin helps prevent hair fall and promote hair growth. Take 100 grams of pumpkin pulp powder. Then heat it in 200 ml of mustard oil. Then add 100 grams of gooseberry to it. After it cools down, apply it on your hair and massage it. Doing this up to three days a week will help prevent hair fall and promote hair growth. Fenugreek – Fenugreek is good for hair health. Rich in protein, vitamins, iron and potassium, fenugreek can prevent hair fall and dandruff. For this fenugreek seeds should be soaked in water the day before. Next day morning add water and grind it well. After forming a paste, it can be applied to the scalp and hair

Lemon juice and water 

Vitamin C is not only good for skin but also for hair health. Make it a habit to wash your head with lemon juice and water, which is rich in vitamin C. It helps a lot in reducing hair loss.

Aloe Vera 

Aloe Vera is a great remedy for hair fall and dandruff. Aloe Vera gel, rich in vitamin E, helps in hair growth, prevents itchy scalp and removes dandruff. A cup of Aloe Vera gel can be mixed with coconut oil or castor oil and massaged on the scalp and hair. Do this three to four days a week. Onion- A common ingredient in kitchens, onion or onion is one of the most effective hair care products. Onion juice or onion juice is enough to prevent hair fall and hair growth. It contains ingredients that promote hair growth. They also prevent dandruff from occurring on the scalp. For this, peel and clean one or two onions. Then cut the onion into small pieces. After that, add these to the mixer and make

Onion

 A common ingredient in kitchens, onion or onion is one of the most effective hair care products. Onion juice or onion juice is enough to prevent hair fall and hair growth. It contains ingredients that promote hair growth. They also prevent dandruff from occurring on the scalp. For this, peel and clean one or two onions. Then cut the onion into small pieces. Then put them in the mixer and extract the juice. This juice can be applied well on scalp and hair. After half an hour wash with any mild shampoo. Doing this twice or thrice a week will reduce hair fall and promote hair growth.

The role of food is very important for the health of the body, the health of the skin and the health of the hair. 

Hair fall is the problem of many people. The first thing to pay attention to in order to grow healthy hair is food. Hair loss is often due to vitamin deficiency. So try to include foods rich in vitamins in your diet for hair health. ABCG juice is one such that helps to grow hair quickly. This juice is prepared by adding amla, beetroot, curry leaves, ginger etc. Known as 'ABCG' juice. Gooseberries contain vitamin B, C, iron, calcium and antioxidants and are very good for the health of the body, skin and hair. These help in hair growth. Vitamins present in beetroot also promote hair growth. Curry leaves are rich in vitamin C, phosphorus, iron and calcium. It prevents hair fall and helps in hair growth. Ginger also contains antioxidants. Overall, ABCGs are taken regularly to boost immunity, control diabetes and maintain youthful skinIt helps in maintaining the youthfulness of the skin and hair growth. How to prepare ABCG juice: Blend two gooseberries, two beetroots, six to eight curry leaves and some ginger in a glass of water. Now drinking this juice thrice a week will help in hair growth

Healthy hair is everyone's wish. There are many hair care methods that we apply to our hair every day.


Many people are tired of trying hair care products and tips that they see in advertisements and social media. The costs are also huge. But there is no need for such difficulties anymore. Hair care can now be done very cheaply. Rita is a medicinal plant found in rural and surrounding areas. In the early days, rita berries were used to wash cloth and preserve the natural color of clothes. Those who understood the properties of this plant, which was commonly found in the forests, also cultivated it in their homes.

Eggs; are very good for hair growth and health. Eggs are rich in biotin and protein, which are essential for hair growth

Spinach;  contain iron, vitamins A and C, and calcium. All these are essential elements for hair growth

Sweet potato; contains vitamin A. It increases sebum production and accelerates hair growth

Berries; It contains antioxidants and vitamins. Promotes hair growth and maintains hair health

Shrimp; It contains B vitamins, zinc, iron, protein, and small amounts of omega-3 fatty acids

Avocados; It contains vitamin E and fatty acid which are essential for hair growth

Oily fish  Fish like salmon, sardines and mackerel contain omega 3 fatty acids which are essential for hair health.

Beans;  It is a source of iron, zinc, biotin and protein

Soybean; contain protein that is essential for hair growth


Many people find hair loss a problem. Hair fall due to many reasons

A few lifestyle changes can save your hair. So let's take a look at some home remedies that you can try at home to grow hair fast Everyone knows that aloe vera gel helps in hair growth. Apply aloe vera gel on the scalp and wash off after 20 minutes. Fenugreek is also good for hair growth. For this soak fenugreek seeds in water overnight. The next day morning it can be ground into a paste. Now you can add red flower, leaves and oil to it. After an hour, you can apply this mixture on your hair. After 20 minutes you can wash your head with shampoo. Peel and clean an onion or two onions. Then cut the onion into small pieces. Then put them in the mixer and extract the juice. This juice can be applied well on scalp and hair. After half an hour wash with any mild shampoo. Doing this twice or thrice a week will reduce hair fall and promote hair growth.


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" All the information mentioned here is compiled from the knowledge of scholars, doctors, News, as well as Books, Articles, etc."
JI-WORDS August 06, 2023
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BEAUTY OF TEETH
TEETH HEALTH AND ROOT CANAL TREATMENT
A beautiful smile with a row of teeth helps in boosting the confidence of individuals and attractiveness of their personality. According to dentistry, the proper shape and health of teeth and gums are essential for a good smile.

Cosmetic dentistry

 is the branch of dentistry that deals with the beauty of teeth. It includes dental and gum treatments that combine science and art. This treatment mainly consists of composite filling which enhances the appearance of the teeth. Veneering (Bleaching/Whitening) which increases the color of teeth (Bleaching/Whitening), Orthodontics (Orthodontics), fixed orthodontics (Clear Aligner), and crown/cap (Crown/Cap) which reconstructs missing teeth with artificial teeth. Bridge. Dental Implant, Gingivectomy, Depigmentation, etc., which improve the shape and color of the gums, are commonly used treatments.

Cosmetic filling

Cosmetic filling or composite filling is a treatment method for small changes in the shape of the teeth, a slight distance between the teeth, damage to the front teeth, and cracks in the teeth. This is a treatment that can be done in one sitting without removing any part of the tooth. Cosmetic filling is done using a material called composite. It is soft, but when a particular type of light hits it, it hardens. This is done by sticking to the teeth. After the composite filling is done, there is no problem in eating normally. However, very hard chips, bones etc. should be avoided in that area. Smoking, use of tobacco products, use of cola and colored foods should be avoided. Only then. It can be used for a long time

Orthodontic treatment

Orthodontics is the treatment method for misaligned, crooked or crooked teeth. Attachment Type Steel/metal, tooth-colored ceramic, and multi-colored ceramic brackets are attached to the tooth and move the tooth into position. Unbeknownst to others, orthodontic treatment using clear aligners also exists. After taking a scan of the teeth for clear aligner treatment, clear transparent trays are designed and manufactured on the computer to suit each individual. It should be worn twenty hours a day. It should be removed only when brushing teeth and eating.

 Implant

A dental implant is a method in which the tooth that replaces the missing tooth is attached to the bone under the gum without attaching it to other teeth. Titanium is used for this. A cap made of titanium is attached to the tooth root.

Gingivectomy

Gingivectomy is a method of correcting deficiencies in the size, shape and shape of the gums. It can also be referred to as gum plastic surgery. Gingivectomy can be done with a laser or with a standard scalpel blade.

Bleaching

Bleaching (Bleaching/Whitening) is a treatment method used to improve the color of the teeth. It can be done at home or in a dental hospital as per the doctor's prescription. For this, a special tray is prepared in the size of the dental row. It will be filled with bleaching gel. It is attached to the denture so that the teeth are immersed in this gel. Do this without making any changes to the teeth. It will have to be kept like this for a few minutes to a few hours. In a dental clinic, this treatment is done by applying a special whitening gel to the teeth. Be careful not to touch the gel on the gums. After applying the gel to the teeth, there is a method of applying the gel to the area through a special device, and there is a method of doing it without lighting. If the teeth have cavities, wear, etc., bleaching should be done only after it has been treated and cured. Bleaching should be avoided in children under sixteen and pregnant women. Those doing bleaching should completely avoid smoking, use of tobacco products and carbonated soft drinks.

Depigmentation

Depigmentation is a treatment for those with extremely dark gums. This treatment involves removing the outermost layer of the gum. This is usually done with a laser. Can be done without. In some cases, this procedure may need to be done after two or three years.

Bridge

A bridge is a method of capping and fixing the teeth on both sides with artificial teeth instead of missing teeth. Cap (Crown) completely covers the tooth

Veneering

Veneering (Veneer/Porcelain Laminate) is a method of adding very thin layers of porcelain to the surface of the tooth to enhance the beauty of the tooth. Cracks and stains between the teeth, gaps in the teeth, excessive yellowness, misshapen teeth etc. can be solved by this. For this, after removing some of the enamel from the outer part of the tooth, a ceramic shell called Porsan is attached to the outer part of the tooth. This ceramic covering is more secure and natural. Two sittings are required for this treatment.
People who have had veneers should avoid very hard foods. Do not bite into chips or bones. Do not bite your nails. Avoidance of smoking, use of tobacco products, consumption of cola, and colored foods can also help to maintain venma for longer.

Ayurveda for dental health

Ayurveda has prescribed various ways to protect the health of teeth

Ayurveda Dacharyas give priority to dental care in daily routine. After getting up and defecating in brahma muhurta, the first thing to do is to clean the teeth. It has been clearly stated how to clean and with what to clean. This is what Ayurveda says about tooth brushing. Eru is as fat as the tip of the little finger, the tip is soft from being crushed, and has the taste of astringency, acridity, and bitterness. Roots of peral, karinghali, ung and neer marut should be used in the morning and after meals to clean the teeth without damaging the gums. Decoction should be made from the roots of those that have a bitter taste. In it, you can grind venga, aruli, pine, karivelam, kaladi, pichi, kottam, trikadu, triphala, trijatam and knead it in honey and dip it in it and brush your teeth.

In Ayurveda, each dental disease has its own symptoms and its treatment. Dental diseases and symptoms include:

Frostbite: A disease in which cold food and drink touch the teeth, causing severe pain as if the tooth would break.
Toothache: Difficulty eating sour and cold food. Painful eruption of teeth.
Dental: Violent pain in teeth and chattering of teeth after eating.
Deciduous: Eruption of teeth in a row.
Overdentation: The condition of having an excessive number of teeth.

More one is  A condition in which debris adheres to the teeth and causes bad breath. Causes tooth decay.

Dental caries: A condition in which the hard coating of the tooth wears away. A carious tooth can turn into plaque if left untreated.

Syamadanta: The teeth have a black and blue tint.

Worm teeth: The black colored teeth begin to move. Excruciating pain, bleeding and swelling if you eat too much sweets. Dental pulp is a painful swelling at the root of the teeth.

Ayurveda deals with the causes and treatment of all diseases affecting teeth and gums.

Treatment methods

Cold tooth: Dipli powder can be mixed with honey and applied to the gums. Make a decoction of milk, ghee and sesame oil and rub it on your cheeks for brushing your teeth.

To soothe a loose tooth: Take a decoction of Vengakkathal, Triphala, Kari Velapatta, Karinghalikathal, squeeze oil and add equal quantity of water and rub your cheeks.

To get rid of toothache, grind the seeds of saffron and put it on the toothache.

Cold toothache: Mix trikadu and indigo and rub the cheeks several times. Arivedati oil can be used on the cheeks and scalp. 

Make self at home Put the eruk, ezhilampala and papaya in the cavity of the tooth along with wound oil and bite on a cotton ball. Apply Arivedadi oil in lukewarm water and apply it on your cheeks. Dip triphalachuran in honey and apply it on the gums. Plaque sticking to the teeth is loosened by mixing the powder with honey and rubbing it on the teeth. Make a small paste and apply heat on the teeth by grinding the saffron, potum, valalari, kayam, chavarkaram and indhu. Chiratta chuta kari, makkikal, chuk, black pepper, tippali, nutmeg, indhu, and kallup should be ground and used for brushing the teeth.
A decoction of Nalpamara mixed with wound oil and double sweet will relieve bad breath due to swelling of the cheeks.

Dental diseases
 Foods that are cold, sour, spicy, too hot, smoking, intoxicants, fish, uncooked vegetables and sugar should also be avoided. Sleeping at night, physical exertion, night travel. Avoiding the use of AC on a regular basis and giving more importance to dental care from childhood can help maintain healthy teeth for a long time.

To avoid bad breath

Grind the leaves of Karingali, Njerinjil, Doubtmadhur and Pichi and smoke it in your mouth.Boil cloves in water and add cardamom to it. Grind cloves, black pepper, black pepper, black pepper and cloves and boil them in water. Bad breath is not only caused by dental diseases. It can also be caused by acidity, gum disease and many other diseases of the stomach. Therefore, its causes should also be looked at and treated.


Root canal treatment to save the tooth

Teeth are one of the most important factors in maintaining a person's health. A healthy person has strong teeth and healthy gums. Proper routines, diet, hygiene practices and dental care can help keep dental diseases at bay to some extent. However, unexpected infections or traumas can endanger the health of the teeth. In such cases it is very important to maintain the natural teeth without damage.

There are many innovative treatments available to keep natural teeth healthy. One of the most important treatments is endodontic treatment or root canal treatment

If the root of the tooth becomes infected

Root canal treatment is a way to solve dental problems without removing the affected tooth. A tooth has three main parts. Enamel is the outer layer. Inside it is dentin. Inside that is the part called pulp. The pulp contains all the blood vessels and nerves to the tooth. The risk of infection increases when the damage to the tooth passes through the enamel and dentin and reaches the pulp. When you get an infection like this, you start feeling pain. As soon as the tooth decay reaches the dentin through the enamel, it starts to feel sour. At this point the tooth can be sealed to prevent further decay. But if proper treatment is not sought, the lesion can penetrate into the pulp and cause infection. It is at this stage that root canal treatment is recommended. If the infection in the pulp is not treated, the infection can affect the root of the tooth. An abscess will form at the base of the root. Root canal treatment alone is not enough to fix this. Rarely, at such a stage the gum may need to be opened and the infected area removed. This procedure is called episectomy.

Why put the crown?

Once the root canal is done, the tooth becomes dead. Because by removing the pulp, the blood vessels that supply nutrients to the tooth and the nerves that carry messages are removed. With that, the moisture in the teeth will decrease. Due to this there is a risk of tooth fracture. Some people may also experience tooth discoloration. Both of these problems can be avoided by fitting a crown.

Can pregnant women do root canal?

If the tooth is already damaged, it is better to have a root canal done before becoming pregnant. If a root canal becomes necessary during pregnancy, it is safer in the second 3-6 months of the trimester. It is better to avoid X-ray examination. The decision should be taken according to the doctor's advice.

There is no specific age limit for root canal treatment. However, people between the ages of twelve and sixty-five generally benefit most from root canal treatment.

Children between the ages of 3 and 10 should have root canals for baby teeth. It's the same way it's done for adults. However, the filling material used in the root canal is different. Because they are baby teeth, permanent material is not used for fillings. Temporary material is used instead.

If there is severe pain, a pulpectomy is done to save the baby teeth. This is the process of removing the pulp from the tooth. Even if they are baby teeth, removing them early may affect the growth of the bone associated with the teeth and so on. That is why molars are saved by pulpectomy. Moreover, only if the baby teeth survive, there will be room for the permanent teeth to come in. When a baby tooth is lost early, adjacent teeth can move into the space and become misaligned when the permanent teeth come in.

In people with diabetes

 Root canal treatment can also be done in people with diabetes. However, blood sugar levels should be healthy. If an infection occurs, antibiotics will be needed to treat it. If diabetes is not under control, the risk of infection is high. Diabetes also increases the risk of gum disease and tooth decay. People with diabetes should inform the dentist about it.

How a root canal is done

First, an X-ray of the tooth will be done to understand the extent of damage to the tooth and the structure of the tooth. Root canal treatment is started after local anesthesia is administered.

The damaged part of the tooth is cleaned and a hole is made inward from the top of the tooth through which a device called a dental file is passed and the infected pulp inside the tooth is completely removed. The canal will then be disinfected. Then the entire canal where the pulp has been removed is closed with an artificial material called Gutta Percha. Then the top of the tooth (crown) is covered. A cap or artificial crown is placed on top of this to protect the tooth. A post is placed to connect the crown and root canal to properly secure the crown.

After root canal

Avoid chewing solid foods immediately after a root canal. Some people feel a little discomfort in the root canal area for a few days. If you feel more uncomfortable, you should see a doctor for an examination. After root canal treatment, teeth can be used as normal dentures. Healthy teeth will remain.

Can all teeth be treated with a root canal?

 If the roots of the tooth have been extensively damaged. A root canal may not yield sufficient results. Root canal treatment can be avoided even if the condition of teeth is affected by excessive gum (Periodontitis). A root canal is not effective in case of root caries where the damage has affected the root of the tooth. This is because in this condition the dentine part of the tooth can also be damaged, making it impossible to maintain the tooth. Root resorption is a condition in which the inside of a tooth decays. Cooperative canal is also not effective in this condition. There are two types of tooth decay, internal resorption and external root resorption. Internal resorption is a condition in which the infection spreads from the root of the tooth to the tooth and thus destroys the tooth. That is, the outer part of the tooth is not damaged in the initial stage. External root resorption is a condition in which damage occurs outside the socket on the inside of the tooth. This too may not cause visible symptoms on the outside of the tooth.



" All the information mentioned here is compiled from the knowledge of scholars, doctors,etc."
JI-WORDS August 05, 2023
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BEST LIFESTYLES
BEST LIFESTYLES 

Infertility is a growing health problem worldwide. Many factors can cause infertility. However, wrong lifestyles are considered to be the main cause of infertility. A healthy lifestyle is key to overcoming infertility.



Avoid drinking alcohol

In women, excessive alcohol consumption can disrupt the menstrual cycle and reduce ovulation. In men, alcohol consumption can lower testosterone levels and reduce sperm count and quality. Therefore, excessive drinking should be avoided.

Quit smoking

In women, smoking can damage the ovaries and increase the risk of miscarriage. In men, smoking reduces sperm count and quality. Damage to the sperm also becomes an obstacle to conception. Studies show that quitting smoking can improve fertility in both men and women. That's why you should quit smoking.

A good diet is required

Improper diet can also affect fertility. A diet high in processed foods, sugar, and unhealthy fats can lead to hormonal imbalances and more. Hormonal disorders can affect ovulation and sperm production. Therefore, special care should be taken to maintain healthy habits in food matters. A diet rich in fruits, vegetables, protein and healthy fats should be practiced. Studies have also shown that dietary intake of antioxidants can improve fertility in both men and women.

Exercise should be done

Regular exercise is essential to improve overall health. Exercise can also improve fertility. However, it is advisable to avoid excessive exercise or high intensity exercise. Care should be taken to practice exercise methods that are suitable for each individual.(yoga for fitness)(home workout)

Avoid stress

When the body is under stress, it produces more of the hormone cortisol, which interferes with the production of other hormones needed for ovulation and pregnancy. Stress can affect sperm production and motility in men. Therefore, practicing relaxation techniques like yoga and meditation can help reduce stress.

Let's build a healthy life
 

Dietary regimens

40 percent of our daily energy needs should come from breakfast. Lack of energy due to not eating breakfast is the cause of fatigue by ten to eleven o'clock. A proper breakfast helps students to understand and remember what is taught in the class.

Breakfast should be eaten within two hours of waking up in the morning. Our traditional dishes  are good in nutritional value. Eat any seasonal fruits along with it. balanced combinations of starch and protein. Avoid the habit of having breakfast with lunch and brunch by 11:12.

Reduce rice

Care should be taken not to overeat in lunch. Lunch is enough for 40 percent of the total food consumed in a day. It is better to eat more rice and few soups. which are made with vegetables that are easily available in our country. Eating a spoonful of rice with a chapati is better than eating too much rice. Fish and meat eaters should eat it with curry. Pickles that are high in salt and oil can be avoided. Rice should be only one-fourth of the lunch bowl. The remaining quarter can be protein-rich legumes such as peas or fish and meat. The other half should consist of vegetables, leafy greens and salad. Fruits can also be eaten for sweetness after meals

Dinner should not be heavy

 In recent times, our eating habits have turned upside down. Dinner turned into a celebration. As a result, overeating at night accumulates fat in the body and becomes obese. Oily and fatty foods should be avoided as much as possible at night. A light vegetarian meal is best for dinner. Porridge and lentils are a good dinner dish. Also chapati and vegetables are healthy. Non-vegetarians should eat fish or meat curry. Do not eat oily food and fried food at night. Eating out at night should be reduced to once or twice a month. Have dinner before it gets too late at night. It is better to have dinner at least one and a half hours before going to bed. After dinner, you can walk inside the room for some time. It is also good to drink a glass of milk before going to bed. You can also eat unsweetened fruits.

In the snack time

It is better to avoid oily foods in between. Regular consumption of fried foods can lead to high cholesterol levels and obesity. A salad with fruits or uncooked vegetables is best. If you can avoid tea and drink lemon water, and fruit juice, essential nutrients will also be absorbed. Tea and steamed snacks can be had in the evening. snack etc. are nutritious  sweets. It is better to give home-made sweets to children in the evening instead of bakery dishes. Boiled lentils, boiled peas, cashews, peanuts etc. are good snacks.

Exercise for fitness

 Exercise is the best way to manage lifestyle diseases. Exercise is good for improving heart health, lung function and mental health. Walking for 30-45 minutes daily is the best exercise. Also, cycling, jogging, swimming etc. are good aerobic exercises. For those who can't go out for a walk, they can also do machine workouts such as exercise cycles and treadmills that can be done at home.

While walking, you should swing your arms and hold your head high. It is better to walk slowly and then go full speed after a warm up. Similarly, when you finish walking, you should walk slowly and cool down to stop the exercise. To change the boredom of walking, it is better to look for new ways instead of walking the same way every day. Those who want to lose fat and weight can go to gymnasiums and work out as per the advice of a fitness trainer. (yoga for fitness)(home workout)

Just drowsy, no afternoon sleep

Don't take a long afternoon nap and fall asleep. There are two problems with napping. When you wake up, you feel tired and lethargic instead of refreshed. Another is that excessive daytime naps can negatively affect nighttime sleep. For those who have insomnia problems, if they go to bed at night, the afternoon nap will prevent them from getting a good sleep. Also, there are frequent awakenings during sleep. It should be limited to 10-15 minutes only. The best time to take a nap is between two and three o'clock after a meal. If you ask if afternoon nap is mandatory, then no. When you feel drowsy, drinking a glass of cold water or walking for a while will help you feel drowsy. However, afternoon naps are necessary for shift workers and those who work late at night.

To sleep well

Sleep is medicine. A good night's sleep helps you wake up refreshed and energized to take action. The most practical way to get a good night's sleep is to follow a regular bedtime and wake-up schedule. Make sure to go to bed and wake up on time every day. Do not use mobile phone, TV and laptop right before sleep. Too much light from their screens can reduce the production of the sleep hormone melatonin. You can listen to music or read. Bathing in warm water before going to bed will also help you sleep better. A clean and tidy bedroom will also encourage restful sleep. Drinks containing caffeine like coffee, tea, cola should be avoided at least 6 hours before going to bed. Alcohol is not a sleeping pill. Rather, it disrupts the continuity of sleep by changing the structure of sleep. Alcohol should be completely avoided. A quiet prayer before going to bed will also help you sleep better.

What sedentary people need to know

IT Jobs and work from home have increased the number of sedentary workers. People who sit in front of computers and laptops for long hours may develop health problems including obesity. One of the most common causes of diabetes, hypertension, and high cholesterol among young adults is sedentary lifestyle without exercise. Also osteoporosis, lack of sleep and lack of immunity. There may be mental problems etc.

Those who have to work continuously sitting should make changes in their diet. And should practice light exercises that can be done during work. Avoid bakery items and fried foods that are high in oil, sugar, salt and fat. After sitting continuously for an hour, walk for 10 minutes. Also do light stretching exercises. The feet can be moved up, down and then to both sides. Sit on the chair and bend down and try to touch the floor with both hands. Move the neck forward and backward. Turn to the left and right side and tilt to both sides in such a way that the ear tries to touch the shoulder. Sit with your back and head straight and your feet parallel to the floor. The upper part of the computer screen should be adjusted so that it is towards the eyes. The screen should be placed within reach of an outstretched hand.

No Bed Coffee 

You should avoid the habit of drinking bed coffee or tea as soon as you wake up in the morning. Such drinks only provide temporary relief. Also stomach problems are likely. Instead of bed coffee, it is better to clean your mouth and face and drink a glass of clean water. If you exercise in the morning, you can have unsweetened fruit juice.

Drink at least 8-10 glasses of water several times a day. Intermittent drinking of water will help to reduce fatigue and keep the body hydrated. Avoid carbonated soft drinks. Such drinks will only help you to feel tired and thirsty after the sudden euphoria. Instead of these, lemon water, rice water, coconut water etc. are good drinks. People with kidney problems and fluid should decide which drink to drink and how much water to drink according to the doctor's advice.



" All the information mentioned here is compiled from the knowledge of scholars, doctors, etc."
JI-WORDS August 04, 2023
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