Sep 06

Mental Health Tips: 8 Healthy Morning Habits to Adopt For a Stress-Free Mind

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Developing mindful morning routines can help you stay stress-free and improve your wellness. Here are 8 morning habits that you should adopt for a healthy mind and body. The early hours of the day are a special time and the practice of mindful morning habits during this time can do wonders to keep your body and mind free of stress and enhance your wellness. While exercise, meditation, and proper nourishment are well-acknowledged in stress management, there are some wonderful yogic techniques also. Dr. Hansaji Yogendra, the director of The Yoga Institute shared with IANSlife some morning activities you could bring into your personal routine to nurture your well-being and to set a positive trajectory for the day ahead. Early Rising: The auspicious time approximately an hour and a half before sunrise is known as the Brahma Muhurta or the Creator’s Time. It is observed that at this time, our potential to be creative is at its peak. If you want to acquire new knowledge, to sharpen your skills, or even to enhance your health, you must do so in this creative time. In this magical time when the day begins, the universe is like a womb filled with cosmic energy. […]
Sep 03

Sleep anxiety: Tips to calm your mind and body before sleeping

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Good quality of sleep is essential for good mental health and more so in patients with anxiety issues. Here are tips to calm your mind and body before sleeping Sleep anxiety is one of the most common reasons behind insomnia or sleeplessness and it works both ways. For people with sleep anxiety, lack of sleep can worsen the symptoms, causing increased worry, irritability and even panic attacks so, good quality sleep helps us deal with stress and maintain our overall mental well-being. Dr Vasunethra Kasargod, Consultant – Pulmonology at Manipal Hospital in Millers Road, explained, “Anxiety neurosis is one of the reasons for patients have apprehensions about going to sleep and thus affecting the quality and quality of sleep. While few patients feel anxious in bed due to long hours of being awake during sleeplessness. Identifying the root cause is imperative in the treatment of the same. Sleep is a state when not just our body but even our mind also rests. Good quality of sleep is essential for good mental health and more so in patients with anxiety issues.” She revealed, “Most patients with anxiety disorders do well with cognitive behavioral therapy. Also, good sleep hygiene is to be […]
Aug 31

How to Relax Before Bed

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6 calming activities for promoting a better transition to sleep   What you do in the time leading up to when you want to go to sleep is just as important as as physically getting into bed, if not more. Creating and sticking to a consistent bedtime routine can help you transition to sleep more easily and relieve insomnia. The most effective way to wind-down before bed can be personal, so it might take some trial and error to figure out. This article covers the benefits of meditation, music, gentle exercise, and other suggestions for how to relax before bed.   Why You Need a Bedtime Routine It can be harder to fall asleep when you haven’t taken the time to prepare your body and mind to make the transition. If you’re constantly in motion in the hours before you go to bed, whether that’s physically or mentally, you may find that you still feel wide awake and struggle to relax. Adopting a regular and relaxing routine can be incredibly helpful for getting your body and mind ready to go to sleep. Children are a great example of the value of bedtime routines. A young child may have a snack, […]
Aug 30

Simple things to keep in mind while exercising during summers

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Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoor.   Exercising regularly is a must, something that shouldn’t be momentary but a part of people’s lifestyle. But exercising during summers can be tough as the rise in temperature tends to affect a person’s metabolism and physiology. To help you maintain a toned physique without compromising on health, Dr Prashant Wadhwan, functional medicine practitioner, Viiking Trance Fitness suggests a few tips.   Keep yourself hydrated Summers run the risk of dehydration due to the loss of important minerals and salts while sweating, especially if you are training outdoors. Which is why it is extremely important to keep a tab on your hydration levels and the clothes you choose to wear. It is best to wear loose, light coloured clothes, and consume cold water every 15 minutes, according to National Strength and Conditioning Association guidelines. However, exercising in extreme temperatures should be avoided as fluid loss amounting to 3-5 per cent can put undue stress on the cardiovascular system. Also, caffeine or caffeine-containing beverages should be avoided. One should opt for drinks like coconut water or fruits with […]
Aug 27

5 foods and drinks to avoid to get better sleep tonight

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Getting a good night’s sleep can help cut your risk for a number of medical conditions, including high blood pressure, depression, heart disease, and stroke to name a few. When you sleep well, you also have better focus and improved performance. Certain foods can help you fall asleep faster, while others can keep you awake, disturb sleep cycles, and affect your sleep quality. In those hours leading up to sleep, experts say to avoid the following food and drinks:   1. Caffeine Nutrition experts recommend avoiding coffee within six hours of bedtime, because “it can take six to eight hours for your body to process and eliminate the caffeine you consume in one sitting,” says Kristine Dilley, lead outpatient dietitian in nutrition services at the Ohio State University Wexner Medical Center. But this can vary by age because some people become more sensitive to caffeine as they get older and may need more than eight hours to process caffeine, says Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center.   2. Alcohol While alcohol might make it easier to fall asleep initially, it does not necessarily lead to better overall sleep quality, says Dilley. […]
Aug 24

Recharge Your Mind & Body With These 6 Tips!

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What is your first thought after you wake up? Do you sigh, thinking about how long the day is going to be? Well, you are not alone! The stress and innumerable duties of our daily lives can really leave us exhausted and unenthusiastic. After all, we barely have time for any relaxing activities with so much on our plate. And it’s not just the exhaustion that you have to deal with it. If this continues, you could give yourself burnout. And that, in turn, would lead to other health issues like high blood pressure and cardiovascular problems.   Here are some natural ways you can recharge your batteries and feel rejuvenated and healthy:   A relaxing warm bath Why a warm bath? Because it relaxes your muscles immediately. Either you can stand under a shower that sprays warm water or you can soak yourself in a hot water tub. Sprinkle in Epsom salt into your bath because it contains a specific chemical that can detoxify you. Use aromatic soaps or body washes that contain essential oils. Essential oils instantly infuse you with energy and positivity. A warm bath can also reduce inflammation. People with muscle ache and arthritis will really […]
Aug 21

6 diet tips for vegetarians to improve their protein consumption

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Protein-rich diet plan for vegetarians   Protein is an essential micronutrient that the human body requires to build muscle mass and development. In addition, protein is essential for several bodily functions like cell regeneration and repair. Many individuals who follow a vegetarian diet frequently worry about getting an adequate amount of protein in their diets. Usually, people who follow a strict vegetarian diet might result in nutrient deficiencies, including those in calcium, zinc, iron, omega-3 fatty acids, vitamin D, and protein. But, eating smartly and balancing out your meals will help you in reaching your fitness goal. Here, we help in explaining diet tips for vegetarians to improve their protein consumption.   1. Diversify protein sources Our bodies cannot produce protein; therefore, we have to provide them daily. Complete protein sources would be eating dals like moong, chana, urad, masoor, and lobiya and combining them with rice. Additionally, you can reach out to Rajma and Chickpea or try out hummus for a change.   2. Include whole grains In addition to offering protein, whole foods also have other minerals, fibre, and health benefits. Include whole grains like whole wheat, oats, corn, barley, farro and graham flour. You’ll increase your protein […]
Aug 17

Weight Loss Tips: Dos & Don’ts Of HIIT

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Below we share a list of dos and don’ts to keep in mind when practicing HIIT.   HIIT stands for High-Intensity Interval Training. It is a workout technique that involves short bursts of intense exercise followed by periods of rest or low-intensity exercise. This form of training alternates between high-intensity intervals and recovery intervals, typically lasting anywhere from 10 to 30 minutes. The workouts are known for its effectiveness in improving cardiovascular fitness, boosting metabolism, and promoting fat loss. As beginner, there may be some things you should avoid or follow when practicing HIIT. Read on as we share a list of dos and don’ts to keep in mind when practicing HIIT.   Dos: 1. Warm up properly Before starting any HIIT workout, it is crucial to warm up your muscles and prepare your body for the intense activity ahead. This can include dynamic stretches, light cardio exercises, or mobility drills.   2. Focus on proper form Maintaining proper form during HIIT exercises is essential to prevent injuries. Pay attention to your posture, breathe correctly, and engage the right muscles during each movement.   3. Start at the right level HIIT workouts can be intense, so it’s important to start […]
Aug 13

What is Acro Yoga, The Latest Fitness Trend? 4 Reasons Why It is Good For Your Health

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Acro yoga is a growing health and fitness trend. It requires involvement of two people, lot of stretching, flexibility and more. A blend of two exercises, acro yoga and has several health benefits as well. Yoga is one of the most ancient practises that has been used to connect the body, mind and breath. Tried and tested for generations, this fitness regime never goes out of trend, and never will. From head, neck, torso, arms to legs, there is a yoga pose for every body part and mental health as well. In the myriad of yoga poses, there is a new fitness trend Acro Yoga growing. This is a blend of acrobatics, thai massage and yoga. But, like a blend of names and in exercises, this yoga also requires two people to practise it together. While this form of yoga involves stretches, and a little bit of gymnastics, sometimes most advanced practitioners also involve a little bit of massage in the movements as well. Acro yoga is also about body weight management and the strength of both partners.   Benefits of Acro Yoga Improves Concentration: Acro yoga requires full concentration and attention to the pose the partners are trying. Therefore, […]
Aug 09

How to Workout Shoulders Safely

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There’s one specific muscle that can easily be injured and difficult to build… Your shoulders. In general, working out has its risks, but when it comes to shoulders you want to make sure you’re training them properly and safely. Our shoulders are the weakest muscle group due to bad posture, like hunching over your computer or looking down at your phone. Not only that, they are used for almost everything! Picking up things, reaching over to type, lifting things off the ground, etc. They’re also one of the only muscles and joints that are used in almost every strength training exercise! This can lead to them being overused during your workouts which can cause a strain or injury that needs sufficient time to heal! On the other hand, you shouldn’t avoid working out your shoulders because strengthening them can help pull your shoulders back in place which will help alleviate neck pain, improve your posture, and actually reduce your risk of an injury. This is why training your shoulders safely is so important. To help, we’ve gathered the best training tips and safe shoulder exercises, so you can build shoulders like boulders safely.   Shoulder workout tips Before hitting the […]
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