Jun 13

Not just mind & body, experts say yoga can prevent and help manage chronic diseases

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The popularity of yoga has grown tremendously in the past decade. More than 10% of U.S. adults have practised yoga at some point in their lives. Yoga practitioners spend on average US$90 a month, and the yoga industry is worth more than $80 billion worldwide. Yoga is now a mainstream activity in the U.S. and is commonly portrayed as a healthy lifestyle choice. I am a behavioural scientist who researches how physical activity – and specifically yoga – can prevent and help manage chronic diseases. Many people attribute improvements in their physical and mental health to their yoga practice. But until recently, research had been sparse on the health benefits of yoga. As the body of rigorous research on yoga grows, more and more work is showing the many health benefits of a yoga practice.   What is yoga? The name “yoga” is derived from the Sanskrit word “Yuj” meaning to unite, join or connect the mind, body and soul. The first text on yoga was written by the sage Patanjali over 2,000 years ago in India. Patanjali described yoga as “citta-vrtti-nirodhah,” or “stilling the mind.” This was achieved through a mix of breath work, meditation, physical movement and body […]
Jun 10

How to be more intelligent: 8 ways to sharpen your mind

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How to be more intelligent: 8 ways to sharpen your mind Intelligence isn’t something that is fixed; it grows when you feed it right. From what you consume to how you challenge yourself daily, sharpening your mind is less about natural talent and more about consistent habits. These eight simple but powerful strategies are backed by science and practised by lifelong learners everywhere. Whether you’re looking to think more clearly, remember better, or boost creativity, these habits can help. Intelligence isn’t just IQ, it’s adaptability, awareness, and continuous growth. Start with one habit today and watch your mind expand in ways you never expected.   1. Mind diet Just like food affects your body, your mental diet affects your brain. Each day, challenge yourself with something that stimulates your mind: Read a thought-provoking book, solve a complex puzzle, or listen to a deep podcast. Choose content that stretches your thinking and keeps you curious. Avoid passive scrolling and mindless content that dulls your attention. Instead, aim to consume at least one piece of mentally nutritious material daily. Your brain craves novelty and complexity, it’s how it grows. The more demanding the input, the stronger and sharper your mental capacity becomes. […]
Jun 05

Prevent weight gain, stay active if you don’t have time for daily exercises

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Exercise tips: If you want to lose that extra fat, you can. If you’re not a morning person, no need to worry, here are some unique ways to include physical activity to your lifestyle. Find what works best for you and make it a consistent part of your day.   Getting active is essential for maintaining good health, but sometimes fitting in a morning walk or workout can feel impossible with our busy lives. According to the National Institutes of Health (NIH), adults should aim for at least 45 to 60 minutes of moderate to vigorous physical activity each day to help prevent weight gain and stay healthy. If early mornings aren’t your thing, don’t worry. There are plenty of ways to stay active without having to start your day with a walk. Maintaining regular physical activity doesn’t always require a strict workout routine. The key is consistency. Even if you can’t commit to long walks, there are small, simple ways to integrate movement into your day. Research suggests that small bursts of activity can be just as effective as longer, more intense workouts. This means that no matter how busy or unpredictable your day gets, you can still stay […]
Jun 02

Mental Fitness Tips to Train Your Brain and Improve Well-Being

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A psychologist shares simple, daily habits that can help manage stress and boost resilience. We often hear about the importance of physical fitness — working out to help our bodies stay strong and healthy — but should we also be prioritizing mental fitness? Just as regular exercise helps keep us physically fit, proactively taking care of our mental health is also critical to improving our well-being. “Mental fitness is about feeling mentally sharp, emotionally steady, and able to respond — not just react — to whatever life throws at you,” says Dr. Shannon M. Bennett, the associate director of the Center for Youth Mental Health at NewYork-Presbyterian. “The good news is, there are small habits you can incorporate into your day that make a real difference over time.” Dr. Bennett shares simple everyday strategies that can help strengthen your mental health and build long-term emotional resilience.   1. Plan regular check-ins At least a few times a day, pause and check in with yourself. Dr. Bennett recommends scanning your body from head to toe and noticing how you feel mentally and physically. Then, take a few slow deep breaths to release any tension. “It can help to tie this practice […]
May 29

Top 9 Benefits of Exercise (and How Much to Do)

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You hear it all the time: Exercise is one of the most important things you can do for your health. It’s “the closest thing we have to a miracle drug,” says Gene Shirokobrod, DPT, co-founder of Recharge in Ellicott City, MD. “It has significant benefits and very few side effects.” Those benefits go far beyond your physical body. Exercise can boost your mood, help you sleep better, and keep your body humming smoothly, not to mention reduce your risk of chronic disease. Nearly half of WebMD readers polled say they exercise at least once a day. How much does it take? For adults, experts recommend at least 150 minutes of moderate-intensity aerobic exercise per week (which you can split up any way you like, such as 30 minutes a day 5 days a week) and 2 days of strength training activities. You don’t have to lift a certain amount of weight or run a specific number of miles. And if you’re not active now, start slowly. “A little bit goes a long way to getting started and building good habits. It makes a big difference,” says Mark Hutchinson, MD, president of the American College of Sports Medicine Foundation. Here are […]
May 26

The best kind of workout? One that trains both your body and brain

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We already know exercise is good for our bodies, but it’s also an essential tool for managing mental health. Yet many people still separate physical fitness from mental wellness, viewing them as two different goals rather than parts of the same whole. Too often, workout routines are designed with only the body in mind, focusing on burning calories, building strength or improving flexibility. What’s often missing is intentionality — movement designed not just to make you sweat but also to help you feel better mentally and emotionally. Research shows that consistent physical activity can ease symptoms of anxiety and depression, sharpen executive functioning and improve sleep quality, a key factor in emotional regulation and overall mental health. But not all movement is created equal when it comes to mental health. The type of movement — and how you approach it — matters. As a mind-body coach in professional sports for more than two decades, I have helped elite athletes build durable, mobile bodies while also supporting their mental resilience — using movement and breath to regulate the nervous system, stay grounded under pressure and maintain sharp focus. These same tools and principles can help anyone strengthen body and mind, improving […]
May 23

Trikonasana: The Yoga Pose That Strengthens Body & Calms Mind—Steps, Benefits & More

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We all know yoga is great, but how many of us actually include it in our routine? Not many of us, right? However, that doesn’t take away anything from the magical healing practice that is yoga. Today, we’re gonna talk about one of the many asanas that could help your body in multiple ways. Trikonasana is an asana that is easy to do, helps the body and mind, and doesn’t really require fancy equipments, except a normal yoga mat. It opens you up, stretches out the tension you didn’t know you were holding, and reminds you how strong and grounded you really are. We have listed the procedure, benefits, and precautions of Trikonasana that’ll help you learn about this healing pose and will force you to incorporate it in your routine.   What Is Trikonasana? Trikonasana is a wonder! It is a foundational standing yoga posture that combines strength, stability, and deep stretching. We might not be great with Sanskrit, but we all know what a trikona means, right? It means a triangle. Symbolically and physically, it reflects balance and grounding, forming a triangular shape with the body that promotes both openness and alignment. It’s often one of the first […]
May 21

Best yoga asanas to reduce daily stress, support your nervous system

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Yoga for stress relief: With simple techniques like breathing, meditation, and gentle yoga poses, you can calm the mind, relax the body, and restore balance. Practice these asanas to build clarity, emotional stability, and greater resilience to stress. Stress affects everyone. It can be due to work, family, health, or just the fast pace of modern life. No matter what the reason, stress often leaves you feeling tired, anxious, and mentally scattered. Over time, it starts to affect your nervous system, focus, and well-being. Therefore, managing stress is important and yoga can come to your aid. Yoga offers practical tools to manage stress and strengthen the mind. With just a few minutes of daily practice, you can feel calmer, clearer, and more in control. “Yoga views the human system holistically, where the mind, body, and breath are in constant dialogue,” says Himalayan Siddhaa Akshar, Author and Founder of Akshar Yoga Kendraa. He explains that stress is not just a mental issue, it also affects you physically by disturbing the balance of our nervous system. According to him, practices like yogic breathing, meditation, and simple postures can create space in the mind and help restore that balance. “With regular practice, the […]
May 18

Simple ways to detox your mind, body, and soul

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It’s time to refresh your mind, body, and soul… Between work, family, and the stresses of everyday life, it can be hard to carve out time for yourself. You always seem to end up at the bottom of the priority list. Jobs you should be doing. People you should be looking after. You can end up shouldering everything and sabotaging your alone time. So Keri has drawn up three ways to detox your mind, body, and soul as we kick off 2023.   1. Create serenity at home Technology, social media, frenetic schedules, and the cult of consumerism can leave you feeling anxious and unfilled. Make your home a refuge from these negative aspects of the outside world by trying some of these easy, calming tricks. Simple things like.. Setting up your own personal quiet space where you can find peace and reconnect with your spiritual self for about 15 minutes each day. Candles and natural light are essential in the creation of a peaceful living environment. Light generates energy, amplifies space, and nurtures the soul. Create a little sanctuary in your garden where you can rest. Water the plants, drink a herbal tea or enjoy your own little natural […]
May 17

12 Postures of Surya Namaskar: A Daily Ritual for Body and Mind

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Starting your day with a practice that energizes your body, calms your mind, and sets a positive tone for the hours ahead is what Surya Namaskar, or Sun Salutation, offers. This sequence of 12 yoga postures, known as the 12 postures of surya namaskar, is a total exercise system blending movement with breathwork and mindfulness practice. Adding the postures of surya namaskar to your daily routine provides transformative experiences whether you want physical strength or mental clarity or want to find peace.   Understanding the 12 Poses of Surya Namaskar   Protective Sun Salutations consist of 12 Poses of Surya Namaskar which follow specific movement patterns. These yoga poses work as one continuous sequence that delivers both flexibility and strength to your whole body structure. The standard set of surya namaskar performs twelve sequential poses which are named as follows:   Pranamasana (Prayer Pose) Stand straight with your feet together as you position your palms in front of the chest. Before beginning the sequence this posture acts to stabilize mental awareness and train muscle coordination.   Hastauttanasana (Raised Arms Pose) Breathe deeply while lifting your arms upward along with small backward bending of your spine. This exercise extends from the […]
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