Dec 19

10-Minute Morning Yoga for a Full-Body Workout

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Strengthening, stretching, and setting yourself up to have the best day. I think we sometimes have an idea that taking 10 minutes to practice yoga isn’t worth the effort because there isn’t enough time. But you actually can accomplish a lot—and in ways that help you approach your day differently. This 10-minute morning yoga practice shows how much of a full-body workout you can get done with only a small time commitment. You’ll start with some hip-opening, essential spinal movement, and a little core strengthening before you transition into standing poses. Throughout the practice, you’ll focus on sending your breath all the way to your lower belly so you’re not stuck in shallow chest breathing. After this 10-minute morning yoga practice, notice how even that small amount of moving and breathing make changes in your body and your headspace throughout your day.   10-Minute Morning Yoga for a Full-Body Workout   This short morning yoga practice is an activating full-body workout best suited for intermediate students. No props are required although you’re welcome to use them.   Reclined Bound Angle Pose You’re going to start lying down on your back in Reclined Bound Angle (Supta Baddha Konasana). All you need to do […]
Dec 18

Scientists Explain Why You Wake Up Minutes Before Your Alarm

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You’ve probably experienced it – your alarm is set for 6:30am, yet somehow your eyes snap open a few minutes before it goes off. There’s no sound, no external cue, just the body somehow knowing it’s time. It might seem strange, but you didn’t wake up by chance. It’s your body clock at work – an amazingly precise internal timing system that regulates when you sleep and wake. But how exactly does this built-in alarm clock work?   A hormonal wake-up call Deep in the brain is a small group of neurons called the suprachiasmatic nucleus, often referred to as the body’s “master clock”. These neurons keep track of time by coordinating internal rhythms such as circadian rhythm (aligned with the 24-hour day) to regulate things like sleep, body temperature, hunger and digestion. The circadian rhythm influences when we feel sleepy and alert each day. Our bodies set the master clock naturally, and it is completely normal to see variation in the timing of when people prefer to sleep and be awake. Have you ever wondered why some people are “morning people”, preferring to catch the sunrise and hit the pillow early at night, and others are “night owls”, staying […]
Dec 17

8 Strength-Training Workout Tips for People Over 50, According to Experts

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Here’s how to get the most out of every session.   Strength-training comes with a host of benefits regardless of your age, from more toned muscles to a speedier metabolism and more. But this form of exercise (also called resistance training) can be especially beneficial for women over 50 for combatting the changes that occur during menopause. And keeping in mind strategies that can maximize your strength-training workouts at 50 plus can go even farther towards helping you thrive. Strength-training is the most effective non-pharmacological intervention to combat both muscle and bone loss, said Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health. Research shows that women experience high levels of both during the menopausal transition (primarily caused by the sharp decline in estrogen), making them more susceptible to osteoporosis and associated problems, per the Centers for Disease Control and Prevention (CDC). That said, strength-training may help counteract these declines, according to research in The Journal of Clinical Medicine. And the benefits don’t stop there. Strength-training workouts can boost metabolism, support heart health, aid in weight management and support overall vitality, said Dr. Kling. “Additionally, [they] may improve mood, […]
Dec 16

Cardiologist with 20 years of experience reveals the most powerful medicine for your brain and heart

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Dr Sanjay Bhojraj highlights the significance of good sleep for optimal brain and heart health. Here’s how many hours he recommends. Good sleep is one of the most important pillars of overall wellbeing. Getting enough sleep and good sleep quality can play an important role in your weight, emotional wellbeing, blood pressure, diabetes, mental and physical performance, and more. Moreover, during sleep, your body works to support healthy brain function and maintain your physical well-being. Highlighting this, Dr Sanjay Bhojraj, an interventional cardiologist with over 20 years of experience, in conversation with Dr Shivani Gupta, an inflammation expert, emphasised how sleep is the most powerful medicine for the brain and heart. Why is sleep important for brain and heart health? On September 30, Dr Gupta posted a clip on Instagram from her interaction with Dr Bhojraj with the caption, “What if the most powerful medicine for your brain and heart is…simply more sleep?” View this post on Instagram A post shared by Dr. Shivani Gupta | Inflammation Expert (@dr.shivanigupta) In the video, the cardiologist explained why seven and a half hours of sleep is the sweet spot for brain health, heart health, and inflammation repair. He also urged that the […]
Dec 15

8 Breakfast Options For A Healthy Gut: Doctor Shares List

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Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared some breakfast options that can boost gut health in more ways than one. Breakfast is often called the most important meal of the day, and for good reason. A healthy breakfast can set the tone for the entire day, providing all the essential nutrients that your body needs to function optimally. One crucial aspect of a well-balanced breakfast is its positive impact on gut health. The gut is home to trillions of bacteria that play a vital role in digestion, immune response, and even mood regulation. Eating a nutritious breakfast can help promote the balance of these gut bacteria, ensuring a healthy microbiome. A balanced meal that includes fibre, protein, healthy fats, and various vitamins and minerals can support digestion, reduce inflammation, and stabilise blood sugar levels, all of which are essential for overall gut health.   8 breakfast options that can help boost gut health In an Instagram post, Dr. Saurabh Sethi, popularly known as the gut doctor, a gastroenterologist trained at AIIMS, Harvard, and Stanford Universities, shared some breakfast options that can boost gut health in more ways than one. Here are some of these: […]
Dec 14

Why humming can reduce stress and how to practise a yogic breathing technique at home

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Humming stimulates the vagus nerve and has other health benefits, and is the base of the yogic breathing technique ‘humming bee breath’ There are plenty of reasons to feel stressed all year. The holiday season ushers in many more. Everyone handles stress differently – some find relief in exercising or being outdoors, while others indulge in hobbies or spend time with friends. There is one simple yet surprisingly powerful tool, though, that can instantly help anyone feel calmer: humming. As well as being something that many people might do to music, humming is used in a yogic breathing technique known as Bhramari pranayama, or “humming bee breath”. Gunjan Trivedi, a key researcher in the field, describes Bhramari pranayama as “a basic nasal sound – a combination of ‘mmmm’ and ‘nnnn’ – that gets repeated for several minutes at a time”. Trivedi, the co-founder of Wellness Space, a mental health and therapy centre in the city of Ahmedabad in India’s Gujarat state, believes humming is the simplest form of chanting, which involves repeating a mantra – a sound or phrase. “Chanting, given the use of a mantra, adds specific emotion and thoughts, which makes it a more advanced practice with additional […]
Dec 13

The 8 Best Exercises for Upper Body Strength

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How to sculpt your upper body’s shape, add size, and fix your posture, according to experts. Beloved by gym bros and reality show contestants alike, upper body strength exercises have multiple benefits for gym performance and daily life. And contrary to popular belief, you don’t need to spend every day in the gym (or swap all your gym clothes for deep-V vests) to feel the benefits, either. With just a few sessions a week, you can achieve a more rounded, stronger body that’s built to last. Here’s how, along with a list of expert-recommended exercises to ensure you never get bored.   What we mean by upper body exercises For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper body (everything from the chest up including arms, shoulders, and back—but not your head, you don’t need to exercise your head in the gym). Bench press, shoulder press, flys, shrugs, etc. all constitute upper body exercises. “When we talk about upper body exercises, we’re commonly talking about exercises which impact the pectorals, deltoids, triceps, biceps, lats, and traps,” says Kosta Telegadas, head coach and founder of Telegadas Performance Training. Telegadas […]
Dec 12

Broccoli for weight loss: Nutritionist explains how this green winter vegetable works and ways to add it to your diet

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Want to lose weight the healthy way? Here’s why broccoli may be the right choice for you, plus tasty ideas to include it. Winter is the best time of the year to indulge in food. But in between the cakes, coffee and casseroles, you also need some healthy indulgences, especially if weight loss is your goal. This season brings a host of fresh winter vegetables which support your diet. Broccoli is one of those weight-loss foods you can eat away without a sense of guilt.   How does broccoli help in weight loss? Broccoli is one is known to be one of the weight-loss-friendly vegetables. Here’s why! It is low in calories but high in fiber, which keeps you full for a longer time and reduces late-night snacking or cravings. Broccoli is also rich in vitamins, minerals, and antioxidants that support digestion, reduce inflammation, and help to maintain a healthy metabolism. Its high water content adds volume to meals without adding extra calories, making it ideal for people trying to manage their weight, Pooja H. N., clinical dietitian at Fortis Hospital, tells Health Shots. However, the expert cautions: “While broccoli helps in a weight-loss journey with its compounds, it’s important […]
Dec 11

How do you overcome overthinking? 5 simple techniques that actually work

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Overthinking has become one of the most common mental health challenges today. Experts say small daily changes can help people regain control of their thoughts. Overthinking is something many people struggle with, especially in a fast-paced, stressful world. It often begins with one small worry and quickly turns into a cycle of repeated thoughts. A simple situation becomes complicated inside the mind, and the person ends up analysing, predicting and imagining every possible outcome. Experts say this mental loop can affect sleep, increase stress and make even simple decisions feel difficult. Psychologists explain that overthinking happens when the brain tries too hard to protect us. Instead of solving the problem, it keeps replaying it. This leads to mental exhaustion, fear and confusion. The good news is that overthinking can be managed with practical habits and a better understanding of how the mind works. Here’s a detailed look at how to overcome overthinking using simple, science-backed techniques.   1. NOTICE YOUR THOUGHT PATTERN The first step to overcoming overthinking is recognising when it starts. Pay attention to signs such as constant “what if” questions, replaying old conversations or imagining negative situations. Experts say awareness is important because you cannot change something […]
Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
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