Jan 17

Gentle Yoga Poses for Hip Stiffness and Limited Mobility

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Hip stiffness combined with limited mobility can make everyday movements feel uncomfortable and restrictive. Simple actions like standing up from a chair, walking, climbing stairs, or turning in bed may start to feel challenging over time. This stiffness often develops gradually due to long hours of sitting, reduced activity, aging, joint sensitivity, or past injuries. The good news is that gentle yoga offers a safe, effective, and natural way to improve hip comfort and mobility—without forcing the body or creating pain.   Why Hip Stiffness and Limited Mobility Happen Together The hips are one of the body’s main movement centers. When movement decreases, the muscles, joints, and connective tissues around the hips receive less circulation and lubrication. Over time, this leads to tightness, weakness, and reduced range of motion. Limited mobility can also cause fear of movement, which further reduces activity and increases stiffness. Gentle yoga helps break this cycle by reintroducing safe, supported movement that rebuilds trust in the body.   Why Gentle Yoga Is Better Than Aggressive Stretching When mobility is limited, aggressive stretching often backfires. Forcing the hips to open can trigger pain or cause the nervous system to tighten in self-protection. Gentle yoga works differently. Slow […]
Jan 14

Brain boosting tip of the day: Forget 10,000 steps, ‘exercises snacks’ are better than gym

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Forget marathon gym sessions or complicated biohacks and try “exercise snacks” or short bursts of physical activity (1–5 minutes) spaced throughout the day. Think brisk stair climbing, fast walking, body-weight squats or even a quick dance break. These micro-movements may look small but studies show that they can improve memory, sharpen attention and protect long-term brain health. Why neuroscientists are paying close attention to “exercise snacks”? “Exercise snacks” are brief bouts of moderate-to-vigorous physical activity performed multiple times a day, often between sedentary periods. Unlike traditional workouts, they do not require gym clothes, equipment or long time blocks but the brain benefits can be profound. Exercise snacks improve memory and executive function. According to a 2019 study published in Journal of Applied Physiology, “Short, intermittent bouts of physical activity can elicit measurable improvements in executive function and working memory.” This study found that even a few minutes of vigorous movement increased blood flow to the prefrontal cortex, the brain region responsible for decision-making, focus and memory. Participants showed faster reaction times and improved cognitive control shortly after activity. Short bursts of movement trigger brain-growth chemicals. A 2017 study in Neuroscience & Biobehavioral Reviews revealed that acute bouts of physical exercise […]
Jan 11

Cold Wave: How To Stay Warm From The Inside Out; A Detailed Guide

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During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. The India Meteorological Department (IMD) has issued a cold wave warning for several parts of the northern and central Indian states. The report mentions that cold wave conditions are likely to extend till at least January 14. “Cold wave conditions very likely in isolated pockets of Himachal Pradesh, Punjab, Haryana, Chandigarh, Odisha, North Interior Karnataka on 10th & 11th; Uttarakhand, Madhya Pradesh, Chhattisgarh, Jharkhand and Bihar on 10th and Rajasthan during 11th -14th January,” the IMD report mentioned. Every year, the northern and central parts of the country witness a significant drop in temperatures. These extreme weather conditions can particularly affect vulnerable populations, including the elderly, children, and those with pre-existing health conditions. During winter season, bodies become more susceptible to cold-related ailments. Prolonged exposure to cold can lead to conditions such as hypothermia, frostbite, and exacerbation of respiratory issues. Winter illnesses, including seasonal flu, pneumonia, and bronchitis, are also more prevalent during this time. The cold can weaken the immune system, making individuals more vulnerable to infections and illnesses. Therefore, it is […]
Jan 10

Experts Share 3 Simple Habits to Stay Healthy This Holiday Season

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The holiday season is a time of exciting activities, family get-togethers and a time away from the normal work and school routine. As a result, your family, like many others, may feel like your usual routines are lost in the holiday hustle. Possible disruptions that can affect well-being and cause household stress include irregular meals, more snacking and screen time and later bedtimes. The good news is, integrating simple, healthy household habits over the holidays can help your family maintain healthy eating, sleep and activity behaviours to feel your best during this busy holiday season. As registered dietitians and family health researchers, we have conducted studies on family health and learned a number of effective strategies that can help your family create healthy habits. Here are our three top tips to help your family maintain healthy eating, physical activity and sleep habits while still enjoying everything this special season has to offer.   1. Make meals a family affair Hectic schedules during the holidays can make it feel almost impossible to find time to cook and sit down for a family meal. However, during the holiday season, when there are many chances to snack on cookies and candies, making time […]
Jan 08

7 Warming Foods That Will Also Help You Lose Weight This Winter

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During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods can be an effective strategy for weight management. Weight loss while staying warm is a common goal for many during the winter season. While it might seem impossible to achieve both simultaneously, certain foods can help you do so. Thermogenic foods are those that can help increase your metabolism and generate heat in the body after consumption. They raise the body’s temperature through a process called thermogenesis, which involves burning calories to digest and metabolise these foods. During colder months, thermogenic foods can help keep you warm by generating additional heat in your body. The increased calorie expenditure associated with digesting these foods not only helps maintain body temperature in winter but can also be an effective strategy for weight management.   Best thermogenic foods for winter 1. Chili peppers Chilli peppers contain capsaicin, the compound responsible for their heat, which triggers several physiological fat-burning responses. Capsaicin stimulates the sympathetic nervous system, increasing body temperature and fat burning. Chilli peppers can significantly raise your metabolic rate and bring warmth during cold weather.   2. […]
Jan 07

Perfect 5 exercises to build a chiseled body at home

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Calisthenics workouts require minimal equipment while delivering maximum results for strength and muscle definition Building an impressive physique does not require expensive gym memberships or complex equipment. Calisthenics, a training method that uses body weight and gravity for resistance, offers a straightforward path to developing strength, burning fat and achieving the toned body many people desire. This ancient form of exercise has evolved from its Greek origins into a modern fitness approach embraced by athletes and everyday fitness enthusiasts worldwide. The accessibility of calisthenics makes it particularly appealing, as anyone can perform these exercises at home, in a park or virtually anywhere with minimal equipment.   Why bodyweight training works Calisthenics exercises engage multiple muscle groups simultaneously, promoting better coordination and balance while building functional strength. Unlike isolation exercises that target single muscles, bodyweight movements mirror natural human movement patterns, reducing injury risk and improving overall athletic performance. The compound nature of these exercises means burning more calories during workouts while building lean muscle mass. This combination creates the foundation for transforming body composition and achieving visible definition. Additionally, the emphasis on controlled movements enhances flexibility and joint mobility, supporting long-term fitness sustainability.   1. Push-ups for upper body power […]
Jan 02

Hot Water With Honey & Lemon: Real Benefits vs. Hype

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Morning searches for hot water with honey and lemon spike 40% during cold season (Google Trends data), yet most users misunderstand its actual role. Many believe it’s a medical treatment for detox or immunity—studies show it’s neither. The truth: it’s primarily a pleasant way to increase hydration while replacing sugary drinks. This matters if you struggle to drink plain water daily, but won’t impact health meaningfully if you already hydrate well. For those with acid reflux or dental issues, the acidity may outweigh minor benefits.   Why This Drink Became Popular (And Where Beliefs Go Wrong) Hot water with honey and lemon gained traction as a “natural remedy” in wellness circles. But unlike pharmaceuticals, it lacks clinical proof for curing diseases. Medical News Today confirms vitamin C from lemon may slightly shorten cold duration only if taken daily before symptoms start—not as a treatment once sick. Honey’s soothing effect on sore throats (per NHS guidelines) is real, but it’s the warmth and hydration doing the work, not magic properties.   What Actually Works (And When It Doesn’t) Let’s separate observable effects from hype: Hydration boost: Warm water feels more soothing than cold, helping some hit daily water goals. This only […]
Dec 30

Moringa soup in winter and why people keep coming back to it

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Winter eating often changes without much thought. Meals turn warmer, portions grow heavier, and vegetables quietly disappear from the plate. Soup steps in not as comfort food alone, but as something practical. Moringa soup belongs to this quiet shift. It is not new, not fashionable, and not built around claims. It is simply food that fits the season. The leaves soften easily, the flavour stays mild, and the body does not have to work hard to digest it. In colder months, when energy drops and immunity matters more, simple meals begin to matter again. Moringa soup does not stand out on a menu. It stays in the background, steady and useful, doing what winter food is supposed to do.   Why does moringa soup feel right during cold weather Cold weather often brings slower mornings and heavier dinners. The body asks for warmth but not excess. Moringa soup answers that need quietly. The broth warms the stomach, while the leaves add nutrition without weight. Unlike fried or creamy winter dishes, moringa soup feels light even when eaten regularly. According to a study published on PubMed Central, it suits days when appetite is low but nourishment is still needed. That balance […]
Dec 28

7 Yoga Poses To Strengthen Your Heart, Reduce Cardiovascular Risk

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Yoga asanas help to improve your heart health by enhancing circulation, reducing stress, and strengthening the cardiovascular system. Your heart is one of the most important organs of the body. It pumps blood, which helps to deliver oxygen throughout the body and remove waste products like carbon dioxide. The heart is also responsible for maintaining blood pressure levels. The World Health Organization (WHO) says that 19.8 million people died from cardiovascular disease (CVDs) in 2022, which is 32% of all global deaths. Of these deaths, 85% were due to heart attack and stroke. Therefore, it is important that you improve your heart health. Performing some form of physical exercise everyday plays a very important role in keeping your heart health. Yoga asanas help to improve your heart health by enhancing circulation, reducing stress, and strengthening the cardiovascular system through mindful movement and breath control. Here are some yoga asanas that can keep your heart healthy.   Yoga Asanas To Improve Heart Health   1. Tadasana (Mountain Pose) This is a foundational pose that aligns the body, improves posture, and fosters awareness of breath. It helps to calm the nervous system and lower blood pressure levels. Stand tall with feet together, […]
Dec 25

How Men Can Get Fit After 50 — and Stay That Way

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Getting stronger, feeling better and staying active isn’t just possible — it’s doable Let’s face it — your bounce-back isn’t what it used to be. Whether it’s a round of golf, wrangling grandkids or doing yard work, recovery takes longer as you age. But the good news? It’s not too late. You can get fit again after 50. And you don’t need a fancy gym or a personal trainer to do it. We asked a registered dietitian and an exercise physiologist to share their top tips for getting stronger, boosting energy and just generally feeling better — starting now.   Can you really get fit after 50? Yes — and you don’t have to go all-in on day one. “You naturally lose muscle mass as you age,” says exercise physiologist Christopher Travers, MS. “But that just means it’s time to tweak your routine, not throw in the towel.” “Think of your 50s as a reset,” adds Kate Patton, MEd, RD, CSSD, LD. “It’s a great time to make healthy changes and build habits that stick.”   8 fitness tips for men over 50 1. Stay hydrated Water helps everything — from digestion to prostate health. But as you age, your […]
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