How Yoga Asana Induce Better Sleep

Yoga Asana For Better Sleep

One might wonder here how is yoga going to be good for sleep, well the answer is quite simple. First thing that you know about yoga is that it focuses on deep breathing and this relaxes the body, calming it down. The combination of subtle body movements and breathing cycle that yoga is helpful in the activation of the parasympathetic part of your nervous system thus eliminating stress and answering the question how yoga asana induce had better sleep.

Now, the crucial thing here is to what asana are exactly going to be of help. There are so many yoga asana with all serving different purposes that knowing which ones are going to help you with sleep might be a problem. However, fret no more as here is a list of the most effective yoga asana for better sleep

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  1. Virasana (also known as hero poses):

Just sit in a comfortable position with your hips resting on your heels, involving a slight stretching of your ankles and knees. Stretching your spine upside and taking deep breaths in this position will help clear your mind and slow down your heart rate.

Virasana

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2. Bitilasana and Marjaryasana (cow and cat pose):

Without getting up from the virasana, you just need to roll in the forward position on the support of your knees and hands. For bitilasana, you have to pull your lower back down with your tailbone and head pointing upwards. For the Marjaryasana, you just have to do the reverse, your tailbone and head tilt downwards while your spine is arched upwards like the shape of letter C. Just keep alternating between these positions for as much time as you want to.

cow and cat pose

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3. Balasana:

start with sinking of your hips on your heels while your chest stays settled between your thighs. Here, your toes would be on one another while your thighs can lay apart as much as you find comfortable. Now, rest your forehead on the floor and start making walk like movement from your fingers stretching the arms as well. If you want to have a face massage like feeling, you can even roll your face from side to side.

Balasana

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4. Viparita Karni:

This position can also shed light on the question how yoga asanas induce better sleep. Lie down on the floor with your hips touching the wall so that you can stretch your leg vertically up on the wall. This asana give a nice stretch to your hamstring. It loosens and relaxes the muscle in the lower section of your body, helping you get a better sleep.

Viparita Karni

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5. Ananda Balasana:

Bringing your knees closer to the chest, hold your toes with your fingers. Now you have to push your heels towards the ceiling while your hips should be on the floor.This asana is very good for relaxing your abdomen as well as your spine.

Ananda Balasana

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6. Supta Baddha Konasana:

From the last asana, release your leg and stretch them so that your soles are in contact while your knees are as far as possible. This asana is a gentle stretching exercise for your abdomen, pelvis and thighs.

Supta Baddha Konasana

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7. Savasana:

Just lie down stretching your legs little apart while your toes point in opposite direction. Relax your arms and body and try to make your mind, free of any thoughts. This asana is great for not just physical relaxation but also mental.

Savasana

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References: https://www.yogajournal.com/poses/15-poses-help-sleep-better#gid=ci0207569f601425bd&pid=sleep_268_01_lizard-MTQ2MTgwNzQ4MTc5Mjg1NTM2

Health Related Benefits of Beetroot

Why should you include Beetroot in your diet?

Is beetroot a part of your diet plan or not? You must include it in your regular diet, if the answer is no. It is one of the best organic foods you can have to control blood sugar levels and boosting sexual stamina. Continue reading to reveal more about why should you include beetroot in your diet.




It reduces blood pressure:

Beetroot provides a rich supply of nitrates, which turn into nitric oxides when consumed. The nitric oxide and nitrates, both work to widen the arteries and consequently lower the blood pressure. There is no need to take medication, if you can eat around 500g beetroot. That much quantity of beetroot is enough to control the blood pressure at-least for six hours, as found in the studies. Therefore, the blood pressure patients must include beetroot in their diet.

beetroot

Quite beneficial for health during maternity period:

When it comes to maintaining good health during the maternity period, beetroot is an ideal ingredient to eat. It supplies ample amounts of folic acid, which is quite crucial for pregnant ladies and their unborn child. Folic acid helps in developing the spinal cord of the unborn child and it is also essential for preventing the child against spina bifida. Beetroot also works as an energy booster substance for pregnant women, who need more energy during this period.

healthy pregnancy

It helps in keeping bad cholesterol levels under control:

Beetroot contains a rich quantity of betacyanin, soluble fibers, and flavanoids. Beetroot gains purplish-red color only because of the presence of Betacyanin and it is a healthy antioxidant. This compound present in beetroot helps the user in reducing the oxidation of bad cholesterol to a very low extent. It also prevents the deposit on the walls of arteries. Beetroot is a healthy ingredient for all the heart patients, who do not want to experience the heart attack and stroke in the future.

Cholesterol

Great for diabetics:

Beetroot is a great ingredient to soothe the sweet cravings. It is a healthy ingredient that is a medium glycaemic index vegetable. It means beetroot does not release sugar into the consumer’s blood quickly. It helps in maintaining ideal sugar levels and at the same time, it works as an organic sweetener. It is also a great choice for dieters, who want to consume low-fat ingredients for a better health.

Diabetes

Prevents Osteoporosis:

The human body needs silica to utilize the consumed calcium effectively. Beetroot supplies an ample amount of mineral silica and thus it improves the consumption of calcium. The calcium is used to strengthen the bones, teeth, and prevent osteoporosis. Only one glass beetroot juice is enough to improve bone strength and avoid the danger of osteoporosis.

Osteoporosis

Detoxification support:

Beetroot contains betalin pigments, which is essential for the detoxification process. All the toxins are removed out from the user’s body and consequently the user feels better.

All in all, beetroot is that organic food which can provide a number of health benefits. It prevents the user against several dangerous health issues and that’s why it should be an integral part of the daily diet.

Almonds Have Many Health Benefits

Almonds Have Many Health Benefits – Here Are 8 of Them!

Many people say that eating almonds helps us in increasing brain power. Yet no one has explained this theory, but Almonds Have Many Health Benefits – Here Are 8 of Them!

Almonds

1. It promotes digestion process:

Good digestion means better health and better fitness. The outer layer of almonds holds enzyme inhibitor, which is discharged by soaking almonds in water. It is how almonds become healthier and digestion friendly. Your diet becomes low fat diet because the enzymes present in almonds help you in dealing with fat.

digestion

2. Anti-aging properties:

Aging is one of the most troubling skin issues, which girls and women never want to face. If you are also one of those who want to look younger, eat almonds. You will get vitamin C via almonds, which is an antioxidant and helps us in reducing aging symptoms. It means, you can look much younger by consuming almonds daily.




3. Aids in good growth of unborn baby:

Soaked almonds are great nutrition for pregnant women. Soaked almonds offer folic acid, which is quite necessary for appropriate growth of fetus’s brain and other parts. Doctors always suggest ladies to consume almonds as they get the positive benefits. In addition, soaked almonds promote digestion process. It helps new moms in easily digesting food they eat.

4. Essential for brain:

Health experts have studied and have found that almonds can easily improve the functionality of central nervous system. All you have to do is just eat 5-6 almonds daily and it will promote the performance of your brain.

5. A reliable cure for dry and chapped skin:

Many people experience skin disorders like itching, inflammation and dry skin. To get rid off of such problems apply paste of soaked almonds. Your itching problem will get treated quite quickly and there will be no chance of facing such problem again.

6. Natural hair conditioner:

Chemical mixed hair conditioners of big brands often cause adverse effects also. It is the reason many people feel afraid of using such products. You can create your own hair conditioner by using almond seeds. Grind almond seeds with olive oil and apply the paste on scalp and hairs. It will work to make your hair smoother and stronger.

7. Controls cholesterol:

People try everything to keep increasing levels of LDL cholesterol under control. Of course, it is not quite easy to do, especially if you love to enjoy urban lifestyle. The almonds can easily control LDL cholesterol levels because they contain monounsaturated fatty acids. MUFA is renowned for reducing LDL cholesterol levels and increasing HDL cholesterol levels.

Cholesterol

8. Aids in repairing damaged skin cells:

If your skin is looking unattractive because  of dead skin cells, you should eat almonds. These seeds work for repairing damaged skin cells from inside the skin. You get more attractive and glowing skin.

Therefore, include almonds in your daily diet as Almonds Have Many Health Benefits which help you stay fit and healthy.

Chemical Free Sources of Healthy Proteins

Chemical Free Sources of Healthy Proteins

People now are getting back towards their roots and banking on nature for better food supply and healthcare. A big section of people looks for chemical-free sources of healthy proteins without additives like chemicals, metals, and pesticides. Although it is harder to get them, still there are few chemical-free sources of healthy proteins available for health-conscious people.

Proteins without any add-ons



Almonds

Almonds are rich in protein with 21 grams protein found in 100 g almonds. It’s an unadulterated and complete food with a good source of fiber, healthy fats, protein, and anti-inflammatory properties. Almonds as not the main course protein being low on amino acids but as food supplements, these are good.

Almonds

Greek Yogurt

Greek yogurt is not only a good source of clean protein but also for its probiotic properties helps digestion and strengthens bones. As its water is drained out it contains less sugar than other yogurts. The 100 g of Greek yogurt contains 10g of proteins.

Greek Yogurt

Tuna

Tuna fish is a natural source of protein and its 100g gets you a rich 30g of protein. Not only it is good to eat, but it also helps build lean muscles in the body. Tuna can be eaten fresh or tinned for protein, can be cooked as salads and sandwiches. Excessive Tuna can be bad for pregnant women as it contains mercury also.

Tuna

Cottage Cheese

This dairy product has yogurt laced to it, gives plenty of ‘Casein protein’, which is a slow digesting protein. In 100 g of cottage cheese, the protein you get is around 12 g. This is a good supplement with meals or can be eaten as snacks.

Cottage Cheese

Eggs

The eggs are eternally the excellent protein supplier for our bodies. Every full-grown egg offers 6g of protein. Amino acids present in it makes its food value good. Eggs in the breakfast are the healthy beginning for a new day.

eggs

Milk

The basic dairy product milk is one of the best chemical-free sources of healthy proteins. Whole milk has 3.22 g protein in 100 g. The milk has always been considered a complete food as most of the nutrients present in it. Cow milk is considered healthier in this regard with the presence of higher Omega fats.

Milk

Tofu

Made from coagulating soy milk is also known as bean curd. This makes a nice component in many recipes. Its food value is immense as in 100 g of Tofu 8g of protein can be had, besides other sodium-free nutrients.

Tofu

Chia seeds

Chia seeds are high in protein as 100g of Chia seeds offer 17g of protein. These have anti-inflammatory properties are easily digestible and a wonderful food to the core for its multiple nutrients like calcium & phosphorous. A very good source of dietary fiber and manganese, Chia seeds can be had in breakfast in the shape of a pudding or can be had as snacks.

Chia seeds

Hemp seeds

Hemp seeds or Hemp hearts are the seeds that have fatty acids, omega-6 and high protein i.e. 31.6g per 100 g of seeds. Hemp seeds can be consumed raw, cooked or roasted, it’s incredibly high protein and other nutrients property makes it an amazing food.

Hemp seeds

There are other sources of protein such as chicken, red meat, and seafood but if those are home-cooked you would know no chemicals are used that can harm you.

Reference:

https://www.mindbodygreen.com/0-12047/14-great-sources-of-clean-protein.html
https://www.bodybuilding.com/content/ultimate-list-40-high-protein-foods.html

Natural Home Remedies for quick Pain Relief

Natural Home Remedies for Pain Relief

For the painkilling remedies, the ‘pill at will’ habit has been unknowingly adopted by people since long, oblivious to their side effects. They imposed faith in the medical system developed in the last century than sustaining trust in old Dr. Nature. Natural home remedies for pain relief are herbs and protein rich food in and around every home that can be very helpful in the different types of pains.

The traditional practices such as Yoga, Reiki, acupressure, and acupuncture are also recognized as painkilling remedies. Many home remedies for pain killing are available in every home in the kitchen cabinets and refrigerators. Here are some natural remedies described to ward off various body pains.

Turmeric

turmeric

Turmeric is being used in every home of South East Asia from the time immemorial. A yellow color spice essential in every curry has a compound curcumin present in it. This is an antioxidant that protects the body from free radicals that damage cells and tissues. This herb is among the top painkilling remedies that fortify the body immunity as well. Half a teaspoon of turmeric powder mixed in a glass of milk is effective as a remedy for inflammation and pain. Turmeric is also helpful in diseases like cancer, Osteoarthritis, psoriasis, stomach ailments, ulcers, and general indigestion.

Willow Bark

Willow bark

Traditionally willow bark has been used as a remedy for pain, body ache, and inflammations. A compound present in the bark contains a chemical called Salicin that is chemically like the main component present in Aspirin. The bark used to be chewed as pain-reliever, which is now sold in powdered form to be brewed like tea. Willow bark helps in low-back pain, osteoarthritis, headaches, and many other health hazards.

Cloves

Cloves

The cloves are essentially used in most foods including meat and rice dishes. These are available in powdered form, clove oil, and capsules for medicinal purposes. Cloves have the ingredient called Eugenol, which is a natural pain reliever. Clove’s medicinal properties are effective in tooth aches, nausea, treatment of cold & cold generated headaches, osteoarthritis pains, and even in fungal infections.

Application of Ice and Heat

Hot and cold is an important option for pain remedy by applying heat and ice to the affected part of the body. This should be done in the combination of ice and heat, as ice pack relieves strain in the muscles, reduces swelling and inflammation. The role of heat is necessary after the inflammation is gone, the heat helps to reduce stiffness and muscle strains. A cold pack on the head is a tried stress and pain reliever. However, in the case of osteoarthritis, moist heat pad heated in the micro oven is a sure painkilling remedy.




General Food for pain relief

For back pains, eating anti-inflammatory food along with calcium supplement diet is found to be a great remedy. The veggies such as Kale, spinach, broccoli, avocados, carrots, beetroots, sweet potatoes, cherries, berries, and grapes are good anti-inflammatory painkilling remedies. The protein rich food also helps in reducing body weight and body pains.

General Spices

Spices

There are different spices in your cabinet and fridge that helps different ailment and related pains. As mint leaves with menthol present in it helps in reducing stomach cramps and Oregano added in food is good for menstrual cramps. Rosemary helps in coughing and chest pain and Holy basil (Tulsi) is also a helpful painkiller.

 

REF:   http://www.healthline.com/health/pain-relief/surprising-natural-pain-killers#