Wellness

Wellness Category

Health, Wellness

Ensuring Bone Health for Men

Strong bones are just as important for men as women. Your body needs calcium, vitamin D, other important nutrients and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Men should get 1,000 milligrams of calcium a day from either foods or supplements. After age 70, calcium needs jump to 1,200 milligrams a day.

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt and cheese, sardines, tofu made with calcium sulfate, calcium-fortified non-dairy beverages such as soymilk, leafy greens such as collards and kale, and fortified cereals and orange juice. Men need at least three servings of calcium-rich foods every day. A serving of calcium is equivalent to:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • ½ cup tofu (prepared with calcium sulfate)
  • 1 cup calcium-fortified soymilk
  • 1 cup calcium-fortified juice
  • 3 ounces canned sardines, with bones
  • 1 cup cooked collard greens or kale

How Much Calcium Is in Your Food?

Read the Nutrition Facts Label to learn how much calcium you are getting. Calcium has a Daily Value (DV) of 1,000 milligrams a day. If a label reads:

  • 30% DV of calcium = 300 milligrams
  • 20% DV of calcium = 200 milligrams
  • 10% DV of calcium = 100 milligrams

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food and supplements. Vitamin D is found naturally in just a few foods such as fatty fish including mackerel, salmon and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D and fortified non-dairy beverages and some brands of orange juice and cereal also are sources of vitamin D. Men who do not get enough vitamin D from foods should talk to their physician about the need to take a vitamin D supplement.

4 Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices. Here are some key things men can do to keep bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing exercise at least two days a week.
  3. Avoid smoking and limit alcohol intake to two drinks per day.
  4. Talk with your healthcare provider about bone health.
Health, Wellness

Tips for Preventing Constipation

When it comes to bowel movements, each of us is different. Having a bowel movement three times a week may be normal for one person, while daily bowel movements may be common for another. However, if you go less than three times per week, you may be constipated.  Other symptoms of constipation include bowel movements that are hard, dry or lumpy; bowel movements that are difficult or painful to pass; or the sensation that the bowel continually remains full or that not all of it has passed.

There are many possible causes of constipation. For example, a lack of dietary fiber, not getting enough fluids and low levels of physical activity may increase the risk. Other causes may include health conditions such as celiac disease or irritable bowel syndrome. Sometimes certain medications or supplements may cause constipation, such as prescription drugs for depression, pain control, high blood pressure and Parkinson’s disease. Over-the-counter medication, such as calcium and iron supplements, allergy drugs and antacids with aluminum can also increase your risk of becoming constipated.

Laxatives and Enemas

Sometimes people rely on laxatives and enemas to help keep their bowel movements regular. These over-the-counter treatments stimulate bowel movements. However, using either of these treatments too often can weaken your bowel’s ability to work normal. Using both laxatives and enemas too frequently may lead to constipation. Before you reach for a laxative or enema, talk with your health care provider about any changes in your bowel movements.

Ignoring the Urge to Go

Just as laxatives and enemas may do harm to your bowels, so might holding or restricting bowel movements when you have to go. Holding a bowel movement beyond the normal urge may affect normal muscle functioning and lead to constipation.

Food Choices that Impact Regularity

Consuming a variety of foods that include dietary fiber, such as fruits, vegetables, and whole grains, along with adequate fluid intake may help keep your bowel movements regular, as well as prevent and relieve constipation. Limit foods that are lower in fiber, such as highly processed and prepared foods by replacing them with higher fiber choices. This should be done gradually and while increasing fluid intake.

Being Active is Important

Being active may also help to keep your bowel movements regular. Individuals who do not participate in regular physical activity may be more likely to become constipated.

Yoga, Health, Wellness

Yoga Poses to Prevent Back Pain by Improving Flexibility

Back pain is experienced by millions of people around the world, causing discomfort, increased disability, psychological symptoms, and reduced quality of life. Studies have shown that practicing yoga is likely to help reduce pain and disability and may even help address problems like anxiety and depression.1 In fact, in some settings, yoga can be just as effective as physical therapy.2

This series of four poses was designed to prevent and manage back pain by improving basic spinal flexibility and strengthening the core and spinal support muscles. The series also helps you to become comfortable with the movements that control flexion and extension of the spine. 

This combination of poses is short enough that you can practice it regularly even on days when you are short on time. If you already do yoga, add these poses to your routine. If you currently have back pain, be sure to talk to your healthcare provider first to make sure that these exercises are compatible with your condition.1

Cat-Cow Stretch

Cat-Cow stretch
Verywell / Ben Goldstein

The cat-cow stretch improves spinal mobility and awareness. You’ll begin the series by coming on to the hands and knees with the wrists underneath the shoulders and the knees underneath the hips.

  1. Inhale and arch your back (spinal extension). Hug your navel to your spine even though you are dropping your belly. Begin the movement from your tailbone and let it ripple up your spine so that the last motion is your head looking up.
  2. Exhale and round your spine (spinal flexion). Again, move the navel toward the spine and initiate the movement with your tail. Your head drops as you take your gaze to your belly.

Do 10 cat-cow stretches to warm up the spine.2

Downward Facing Dog

Downward Facing Dog - Adho Muhka Svanasana
Verywell / Ben Goldstein

A downward facing dog stretches the hips and hamstrings. It also strengthens your deep core muscles, which stabilizes your lower back. You’ll move into this pose after completing your cat-cow stretches.

  1. Begin by coming back to a neutral spine.
  2. Curl your toes under.
  3. Exhale and straighten your legs to push back to a downward facing dog.
  4. Bend your knees, coming up onto the balls of your feet. Bring your belly to rest on your thighs and raise your sit bones up high. Then sink your heels, straightening the legs while keeping the high upward rotation of the sit bones.

If you have very tight hamstrings, keep a slight bend in your knees. Hold the pose for five breaths.3

Cobra Pose

Cobra or Upward Facing Dog
Verywell / Ben Goldstein

The cobra pose extends and strengthens your back. Extending the spine strengthens the back muscles, the abdominals, and the pelvic muscles. The pose has been included in a yoga routine that was shown in research studies to reduce back pain.3

  1. Come back to your hands and knees.
  2. Lower to your belly to the ground in the most comfortable way possible.
  3. Once you are flat on the floor, place your forehead on your mat and your palms directly under your shoulders with your elbow hugging your sides.
  4. Inhale and engage the muscles of your lower back and thighs. Press the tops of your feet into the floor and lift your upper chest off the ground. Take your gaze to the floor just in front of your mat to keep your neck long.
  5. Make sure to keep your shoulders moving away from your ears. Keep little to no weight in your hands so that your back is doing the work. You may not be able to lift up as high, but it will be more beneficial.
  6. Exhale and lower your forehead back to the floor.

Repeat this motion three to five times.4

Child’s Pose

Mid adult woman doing child's pose against white background
Westend61 / Getty Images

The final pose, child’s pose, helps to stabilize the spine. It can be helpful after a backbend like cobra.

  1. Press into your hands to straighten your arms, lifting the chest off the mat.
  2. Move through a tabletop position and continue to bend your knees, bringing the hips back to rest on your feet.
  3. Separate your knees as wide as your mat and let your belly sink down between the knees.

Rest here five to 10 breaths before coming back onto all fours and repeating the entire sequence.

Fitness, Health, Wellness

30 Ways to Boost Your Metabolism After 30

Metabolism is the process through which the body converts what a person eats into energy. Catabolism is the breakdown of molecules to obtain energy and anabolism is the synthesis of all compounds needed by the cells. After 30, gaining weight becomes easier and losing it harder. The foods you enjoy suddenly seem to stick to your waistline. This is because losing muscle slows down the body’s natural calorie-burning ability. Adjusting to new routines, such as consuming fewer calories because the metabolism is slowly declining and lifting weights to build muscle as we get older are facts of life.

Eat high-quality protein

Protein is used in every single cell in the body. It keeps your metabolism running as well. Studies have shown that if you consume more calories from protein, your overall metabolic rate increases because it is harder to break down and body works harder to convert it into energy. Protein should be about 30 percent of your diet, or about 150 grams. High-quality protein foods include yogurt, milk, fruits, vegetables, beef, chicken breast, beans, nuts and sea food.

Give your liver a break

The liver, through which the body naturally detoxifies, has long been recognized to be an essential metabolic organ. As people get older, they tend to gain weight, especially around the waist. This could be a sign that the liver is being overloaded with toxins you’re consuming from foods, drinks, or any medications you may be on. Swelling and bloating after a meal and the inability to lose weight are possible indicators of liver dysfunction.

Make sure you have enough Vitamin D

Research has shown that 3/4 of U.S. teens and adults are “D-ficient.” This is a scary number, considering the number of health woes the lack of the vitamin has been linked to, including obesity and metabolic syndrome. Studies have also shown that increasing your vitamin D levels may improve weight loss. The sun is the best source of Vitamin D, but there are several surprising ones as well.

Take probiotics

Probiotics help balance the good and bad bacteria in the body. A recent study suggests that consuming probiotics promotes weight loss and reduces Body Mass Index (BMI). One of the areas being investigated is the role of the microbiome in nutrient metabolism and weight management. Some foods that have probiotics are dairy products, organic Kefir, sauerkraut, kimchi, miso soup, yogurt, and tempeh.

Consider supplements

For use of any and most commonly taken supplements, associations were positive for body mass index of under 25, greater physical activity, and health status reported as excellent or very good. If you eat a variety of healthy foods, chances are you won’t need supplements because you’re already getting everything you need.

Lower the room temperature

study found that men exposed to a cool environment overnight for a month had an increase in brown fat, which burns chemical energy to create heat and help maintain body temperature, with corresponding changes in metabolism. The findings suggest that people may acclimate to cool temperature by increasing brown fat, which in turn may lead to improvements in glucose metabolism.Next

Sleep more

Getting enough sleep is crucial, according to some studies. If you’re tired, your body’s ability to manage blood sugar levels is decreased and that can make you hungrier. Sleep deprivation affects the brain in a way that makes you want to eat more and not process food efficiently. It sparks a vicious cycle where you are left feeling tired, slowing your metabolism, and playing tricks with your hormones.Next

Get physically active

Metabolism includes every little thing the body does to turn food into energy. Keeping the body sensitive to insulin is important. If cells are not responsive to it, the pancreas produces more and more to achieve an effect, which over time leads to diabetes and facilitates weight gain. Exercising on a regular basis is the best way to keep your cells insulin-sensitive.

Enjoy spicy food

If you don’t like hot sauce or any other spicy foods, don’t force yourself. Mild peppers can boost your metabolism, too, new research has suggested. Ingestion produces an increase in oxygen consumption, which leads to an increase in your metabolic rate, now widely referred to as the thermic effect (TE) of food or diet-induced thermogenesis (DIT).

Frequent meals

The second you put food in your mouth, the body begins to process it and convert it to energy. Eating smaller, more frequent meals will help keep your metabolism running smoothly. Not all experts agree on this and studies have shown conflicting results. Still, practicing portion control and eating every 3-4 hours has been recommended by many nutritionists for weight loss.

Drink cold water

German researchers found that drinking 500 ml (16 oz.) of cold water increases metabolic rate by 30 percent in both men and in women. The increase was observed within 10 min after completion and reached a maximum 30–40 min after water drinking. The effect was sustained for more than an hour. The increase may be the result of the body working hard to heat the water to body temperature.Next

Cut about 100 calories from daily intake

As you get older you may notice that you’re gaining weight in new places. This is due to mitochondria, the structures within cells that convert food into energy, slowing down. Subsequently, you can’t burn calories like you did before, according to Dr. Oz. To combat the loss of mitochondria, cut 100 calories from your daily intake. Avoid sauces, salad dressings, mayo, cheeseburgers, and sugar.

Build muscle

Strength training workouts will increase your muscle mass and as a result, also increase your metabolism. It’s simple – the more lean muscle you have, the more calories you burn during the day, even when you’re resting. 

Drink green or oolong tea

Green and oolong tea, according to studies, help increase metabolism by 4 to 5 percent. They also increase fat oxidation by 10-16 percent, and have been proposed to counteract the decrease in metabolic rate that is present during weight loss. The teas’ metabolism-boosting properties may also help prevent weight loss plateaus.

Eat egg yolks

If you’re dieting and have been advised to eat egg-white omelets, reconsider. The yolk is actually the better and healthier part of the egg. Among other important nutrients, it’s also where vitamin D is found. Also, the all-natural, high-quality protein helps build muscle, according to research, and allows people to feel fuller longer and stay energized, which can assist with weight management.

Drink coffee

In a study, metabolic rate increased significantly during the 3 hours after caffeine ingestion. Caffeine/coffee stimulates the metabolic rate in both control and obese individuals. It is accompanied by greater oxidation of fat in normal weight subjects. Caffeine can increase the metabolic rate by 3-11 percent, according to some research, and improve exercise performance by more than 10 percent.

Do cardio training

It’s not all about muscle. People do resistance training to build muscle and cardio to burn calories, increase metabolism, increase cardiovascular health and responsiveness, and improve mood. You have to keep your metabolic pathways open. Change your routine to force the muscle cells to respond to a slightly different stimulus or stress, which is what boosts the metabolism.

Soluble fiber

Research indicates that dietary fiber consumption contributes to a number of unexpected metabolic effects such as improvement of insulin sensitivity and effects on various metabolic and inflammatory markers associated with the metabolic syndrome. To fuel right, eat at foods that are high in fiber, like certain fruits and vegetables, three hours before you exercise and you’ll burn more fat.

Put some black pepper on your food

Black pepper contains the alkaloid piperine, which helps speed up metabolism. It also inhibits the growth of cancer cells and protects against neurodegeneration and cognitive impairment. Choose black pepper over salt, too. This way you won’t be consuming too much sodium which can cause many health problems.

Don’t skip meals

vicious cycle begins when you decide to skip a meal. If you’re not supplying the body with enough calories every few hours when it’s hungry, it’s going to think that a crisis is coming and switch to “starvation mode.” It’s an automatic self-defense mechanism. The body is conserving energy for later, which means it’s not burning calories and you’re not losing weight.

Exercise before you go to bed

To burn more, especially belly fat, while you sleep, you may want to consider doing some strength exercises about half an hour before going to bed. In a study, people who performed resistance training had a higher resting metabolic rate for an average of 16 hours after exercising. There is no need to overdo it – simple weight lifting moves will suffice.

Always eat breakfast

Every time you eat, your metabolic rate increases slightly for a few hours. Skipping breakfast may cause your resting metabolic rate to decrease by 5 percent, which doesn’t seem like a lot. However, overtime it can lead to weigh gain of about 10 pounds a year, according to a study.

Have some chocolate

Certain ingredients in chocolate can help boost a person’s metabolism, making the body work harder to burn off fat, according to research. “Adults who consumed chocolate more frequently had a lower BMI than those who consumed chocolate less often.” The study observed the effect of chocolate on the metabolism of 972 men and women.  Diet, calorie intake and BMI were all taken into consideration.

Stand up more

Excessive sitting impacts our body’s metabolic system. A study has shown a significant increase in caloric expenditure in subjects that were standing at a standing classroom desk, compared with sitting at a standard classroom desk. Don’t sit yourself to obesity and even death, and apply these tips to avoid prolonged sitting.

Use coconut or virgin olive oil

Burning fat is just one reason why coconut oil is magic. According to Authority Nutrition, “the medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.” Olive oil is good for salads but skip it if you’re preparing a hot meal. The phenolic compounds present in olive oil are strong antioxidants.

Hydrate

Dehydration is making you sick in many ways, one of which being a sluggish metabolism. Experts often recommend drinking more water to burn calories. All of your organs need water to function, so when they don’t have enough, the body’s basic processes slow down.

Refuel right after working out

Experts recommend people to eat or drink within 30 minutes after a training session because that’s when the body has the least amount of stored glycogen (the energy it has just used). Your muscles are ready to take in whatever you give them and what is better than protein. Yogurt and milk, especially chocolate milk, are the ideal snacks.

Focus on HIIT training

High-intensity interval training, also called HIIT workouts, boost your metabolism and burn more fat than conventional cardio. The biggest draw to a HIIT workout, short but high-intensity exercises, is its ability to keep the body burning fat even after the workout is over, according to Dr. Axe.

Stretch in the morning

Stretch your arms above your head and breathe. This will help improve blood circulation and metabolism. You are, after all, keeping your body active and boosting energy levels. Stretching also improves flexibility. The ability to easily move around is crucial for preventing injuries and back pain, increasing blood supply and nutrients to the muscles, decreasing soreness, and improving posture

Improve your posture

The way you sit and stand has a lot to do with your power boost. Standing up straight and not slumping your shoulders will keep you fitter in the long run. Good posture means your bones are aligned the way they are supposed to and your muscles, joints and ligaments can work without pain. A good posture ensures that core muscles are active, pulling your lower abs in. Your digestion will also improve.

Health, Wellness

Consuming Cauliflower Has Numerous Health Benefits

Cauliflower is rich in fiber and vitamin C which are both great for our overall health.

Also known as Gobhi in Hindi, Cauliflower is one of the most cooked vegetables in the country. It is one vegetable that is used in almost every cuisine, be it Indian, Chinese, Italian, or even American. It is widely consumed not just for its amazing taste but also for its numerous health benefits. 

Many don’t know that cauliflower has some essential vitamins and nutrients which are great for our overall well being. Read on to know why you should add cauliflower to your daily diet. 

Prevents Cancer

Cauliflower has sulforaphane, a compound that is known to kill the cancer stem cells. It is also known to decrease the growth of tumors. This vegetable has nutrients like vitamins A, K, and E which fight different types of cancers. Consuming cauliflower helps in preventing breast, colon, liver, and lung cancer among others.

Helps In Weight Loss

cauliflower for health

Do you know, vitamin C plays a key role in weight loss? Cauliflower has a good amount of vitamin C present in it which helps in burning your body fat quickly. Also, cauliflower has fewer carbohydrates which makes it a great addition to your weight loss diet. 

Cauliflower is rich in fiber and after eating this veggie, your stomach feels fuller. This furhter prevents you from consuming more calories. 

Great For Digestive Health

Due to its high dietary fiber content, cauliflower is great for your digestive system. Consuming more cauliflower means a lower risk of digestive problems like bloating, constipation, and inflammatory bowel disease. The fiber present in cauliflower also helps in preventing bacterial growth in the stomach. 

Improves Kidney Health

cauliflower sabzi

Cauliflower has phytochemicals present in them which break down the toxic substances in your body and treat kidney problems. Also, the vegetable is rich in vitamin C and low in potassium which protects the kidneys from any diseases. 

Boosts Bone Health

cauliflower gobhi benefits

A lot of women suffer from bone issues these days, the reason being the lack of vitamin K in the body. Cauliflower is rich in vitamin K, it helps in improving the calcium absorption of the body and improves overall bone health. 

Great For Brain Health

Cauliflower is one of the foods which can help in improving your brain health. It has antioxidants that fight the free radicals in the body and prevent them from the damage the cells of your brain. Consuming cauliflower also helps in treating brain problems like memory loss, Alzheimer’s disease, and loss of concentration. 

Maintains Heart Health

For a healthy heart, your body needs to have the right cholesterol level. Cauliflower helps in managing the cholesterol level of the body. A high cholesterol rate can lead to problems like clogging of arteries which further puts you at the risk of heart attack and heart stroke. 

Improves Immunity

cauliflower for health benefits gobhi

These days, all of us are trying to build up our immunity and consuming foods that can boost our immune system. Cauliflower is one such food. It has antioxidants that fight the free radicals in the body and prevent oxidative damage to the cells and further build your immunity.  

Not just our health, cauliflower is great for our skin and hair too. It has vitamin C which prevents signs of ageing like wrinkles and fine lines. Also, the high vitamin C content strengthens the hair follicles and prevents problems like hair fall.

Health, Wellness

Here Is Why You Should Drink Raisins Water Everyday

Raisin or kishmish water is great for our overall well being. It is packed with essential vitamins and minerals which help in treating a lot of common…

raisin water health

Raisins or kishmish is one of the most loved dry fruits. We most commonly use it in the preparation of traditional desserts. Or, we like to munch on this dry fruit just for its amazing taste. But do you know this dry fruit is healthy too? If you don’t have raisins as is then drinking raisin water is a great way of fueling your body with its amazing benefits. From improving your heart health to boosting your immunity, raisin water has some amazing health benefits.

Raisin water helps you keep a lot of health problems at bay. Drinking raisin water is an age-old remedy that is used for treating health and liver-related problems. Here is how you can make raisin water at home and what are the benefits of drinking it everyday.

How To Make Raisin Water?

kishmish water bvenefits

Take a 2 cups of water and 150 grams of raisins. In a pan, add water and boil it. Add raisins and let it soak overnight. In the morning, strain this water and heat on low flame. Drink this water on an empty stomach in the morning. Make sure you don’t have anything for the next 30 minutes after drinking this water. Drink it regularly to see the results. 

Benefits Of Drinking Raisin Water

Detoxifies Liver 

Drinking raisin water will help you flush out all the harmful toxins from your body. This drink improves the biochemical process of the liver and helps you clean the blood. It easily detoxifies your liver. 

Regulates Acid In Stomach

If you are someone who faces the problem of acidity then drinking raisin water is a great remedy for you. This water regulates the acid in your stomach.

Boosts Immunity

Raisin water has antioxidants that help in boosting your immune system. Due to the widespread of coronavirus, it is so important to improve our immunity. Do make raisin water a part of your diet to keep the virus at bay.

raisin healthy

Maintains Heart Health

Raisin water works as a purifier for your blood and helps in maintaining your heart health. It eliminates bad cholesterol from your body and this helps in improving your heart health.

Prevents Cancer 

Antioxidants present in raisins also help in protecting your body from free radicals that can lead to cancer. 

Improves Bowel Movement 

Raisins have fiber that is great for your digestive system. Drinking raisin water helps in improving digestion. It also keeps digestive issues like constipation and indigestion at bay. Drinking this water regularly helps in improving bowel movement.

Helps In Weight Loss

Drinking raisin water in the morning also helps you in weight loss. Raisins are rich in fructose and glucose that keeps you loaded with energy. They also have fiber that keeps you feel full for long. 

Regulates Blood Pressure 

Potassium present in raisins helps in regulating the blood pressure of your body.

kishmish pani

Prevents Iron Deficiency

Drinking this water is beneficial for those who have an iron deficiency. Raisin is rich in iron and helps in increasing the blood supply in the body. It prevents anemia. 

Improves Bones Strength

Raisins have boron that helps in bone formation. Raisins also have calcium that is great for your bones. Drinking raisin water helps in improving your bone strength.Now that you know the amazing benefits of drinking raisin water, make it a part of your everyday diet.

Health, Wellness

Choosing The Right Sleep Position

We spend a third of our lives sleeping, yet it doesn’t come naturally to everyone. A good night’s rest is essential for the mind and body, and sleep troubles can cause an array of health conditions, ranging from obesity to dementia. Sleep positions determine sleep quality and are responsible for snoring, wrinkles and fine lines, health conditions and sleep disorders.

We always sleep in the position we find most comfortable, but for your health, try experimenting with the each of the following positions for a few nights and see which one is the best fit for you.

On Your Back


Most medical professionals will agree that sleeping on your back is the best position for spine and neck health. The mattress supports the spine, and your back isn’t contorted for many hours at a stretch. Without a pillow, this pose would leave the neck in a neutral position. Using too many pillows can make it harder for you to breathe.

Sleeping on your back also helps prevent fine lines and wrinkle formation. Cloth fibres pressing against facial skin accelerate the appearance of wrinkles, so sleeping all night with your face out in the air helps prevent it.

On Your Side


Side sleeping is the most common sleep position. Sleeping on the left side during pregnancy is encouraged because it improves blood circulation to the heart, and benefits both the mother and the child. Sleeping on the left side is also recommened to alleviate heartburn and acid reflux.

The problem with sleeping on your side is that it increases pressure on your stomach and lungs. It also causes numbness in the arm as it restricts blood flow, and may cause harm to the muscles and nerves. Sleeping on your side causes your shoulder to support a lot of your body weight, which can compress your neck and shoulder muscles. The effect of gravity could even lead to saggy breasts.

On Your Stomach

This position is widely believed to be the worst sleeping position. The only benefit of sleeping on your stomach is that it reduces snoring and eases some cases of sleep apnoea. This position causes overarching and back pain because sleeping on your stomach leaves the natural curve of your spine unsupported. Sleeping all night with your head turned to one side strains your neck. Pressing your face against the sheets or pillow all night causes wrinkles and skin breakouts.

Foetal Position
The foetal position is the most comforting, but it is also the second worst sleeping position. It results in neck and back pain, wrinkles, and saggy breasts. The extreme curl of the foetal position may also inhibit deep breathing. Sleeping in this position also strains your back and joints, especially when your knees and chin are pushed against your chest.

Foods, Men's Health, Wellness

THESE 5 HEALTHY FOOD ITEMS WILL HELP YOU FIGHT INFLAMMATION IN YOUR BODY | TRY NOW

These powerful super food will help you lower the inflammation in your body and keep all the troubles at the bay. Inflammation can be battled through a nutritious and healthy diet. It will also keep the digestive system clean and healthy.
Foods That Help in Reducing Inflammation in Body

Foods That Help in Reducing Inflammation in Body

Opting the right food is highly important. These food will help in reducing inflammation in the body.

Pineapple

Pineapple

Berries

Berries

From blueberries to strawberries to blackberries raspberries, all berries help in tackling inflammation in the body. They are rich in antioxidants and anti-inflammatory compounds. It also includes flavonoids like quercetin, anthocyanin, vitamin C and more.

Turmeric

Turmeric

Turmeric is the ancient household remedy to any problem. The presence of curcumin helps in battling inflammation.

Celery

Celery

Celery is chewy, hydrating and refreshing. These have highly soluble and insoluble fibre, mineral content. All these help in reducing the inflammation in the body.

Green Vegetables

Green Vegetables

Green vegetables help in fighting inflammation naturally. Vegetables like spinach, brussels sprouts, kale, broccoli have vitamins like A, C, E and K. These carry antioxidants that will help in decreasing inflammation.

Wellness

Giloy (Tinospora Cordifolia): 12 Benefits of Giloy and How To Use It

Just as bitter love is better than sweet hate, there are several herbs and herbal medicines that might not taste very pleasant but they sure are so much better for your health. Talking about the bitter herbs and medicines, we have beautifully embraced the harsh and cruel tasting neem, karela and even aloe vera for the benefits they bestow upon us. So now, it’s time to know about Giloy, which may not even be as bitter and crabby as the rest of them.

Call it Giloy, Guduchi, Amritavalli, or Tinospora Cordifolia, as it is scientifically named; the stem of this beautiful leafy climber plant is documented very well in our Vedas. Lets study in detail about its various benefits for a human body and best-suited practices for its application.

1. Immunomodulatory – For your Liver’s Wellbeing

Giloy has been recognized as an effective immunity booster that increases the white blood cell count in your body, preparing your body to robustly fight against infections, allergies and diseases. Immunity is a major concern in our generation, but Giloy is the real savior here. Soak 4-5 inches of Giloy stems in water overnight and consume the water on an empty stomach in the morning. You can reuse the stems for a couple of times.

2. Senolytic – To defy Age

Giloy promotes longevity, memory, improves your overall health and restores youth not just in health but also of your skin and hair. Its anti-ageing properties reduce signs of aging by vanishing your fine lines and dark spots, wrinkles and even pimples. This herb works magically when consumed consistently. The water from soaked Giloy should be consumed 30 minutes before your breakfast.

girl drinking giloy soaked water

3. Broncholidator – To Fight Respiratory Infections

Giloy is helpful in relieving various respiratory infections, Asthma, Bronchitis and chronic cough. It liquefies the mucous and strengthens your mucous membrane, making recovery faster and effective. Make a Giloy tea by boiling a few stems in water until it reduces to one-fourth. You can consume this tea or Kaadha lukewarm to sooth and pacify your respiratory system.

4. Hepatoprotective – To Boost Liver Function

Our liver functions to cleanse our body but sometimes needs its own cleansing too. Giloy can improve your liver function, detoxify your body and cure fatty liver. That’s not all; this magic herb also holds potential to regenerate damaged liver tissues. Consume giloy soaked water or kaadha to benefit your liver from it.

5. Cardioprotective – Loves your Heart

Benefits of Giloy also includes protecting and caring for your heart and heart health. From high cholesterol level and Atherosclerosis to general heart weakness, Giloy plays its role to protect your heart.

6. Analgesic – Improves Digestion

Giloy strengthens your digestive system and prevents colic, hyperacidity, loss of appetite, vomiting and indigestion, worm infestations, abdominal pain and many more digestion related disorders. That’s the reason why giloy powder is used in various digestive powders or Churans popular in India.

7. Antiinflammatory – To Reduce Pain and Swelling

Be it arthritis, gout or general swelling, the anti-inflammatory properties of this stem relives pain and swelling for your joints and body in general.

8. Febrifuge – To Bring Down High Fever

Guduchi or Giloy has shown tremendous results in reducing high fever, intermittent fevers and common flu during season shift. Kaadha is the best way to consume giloy in fever. It will also improve the appetite of the patient.

9. Aphrodisiac – To Promote Sexual Health

The aphrodisiac benefits of Giloy might not be commonly known, but they are immense. Several sexual health issues such as loss of libido, impotency and involuntary ejaculation can be cured with regular consumption of giloy for a few months.

10. Ophthalmology – Improves Vision

Giloy is also beneficial in improving your eyesight. For this benefit, you do not need to consume it, instead, make natural eye drops by boiling giloy leaves in water and put a few drops in your eyes once cooled down.

11. Rejuvenator (Rasayana) – Detoxification

Probably due to its liver cleansing properties, it also cleanses and rejuvenates your skin, lightens skin complexion and improves skin health and natural glow.

Youthful girl

It is also an ingredient in bestselling skin cleansing syrups. Giloy oil can be applied on skin for fast results.

12. Antidepressant – Reduces Stress and anxiety

This natural adaptogenic can really contribute to reducing stress, anxiety and cure depression. Giloy normalizes the physiological functions of your mind and body. Replace your usual beverage with giloy tea for calming effects.

Lifestyle, Wellness

Know Why Your Body Needs Vitamin D

Our body needs regular proportions of Vitamin D to absorb calcium and phosphorus, along with aiding in bone growth. Risking your body to adequate quantities of Vitamin D means helping in the onset of bone abnormalities such as fragile bones – Osteoporosis and soft bones – Osteomalacia.

Are You Vitamin D Deficient?

Here are some symptoms of this vitamin that are observed in adults:

Stress fractures in hips, pelvic and leg regions.

Severe bone or muscle pain that makes it difficult to climb stairs or get up after sitting on the floor.

Fatigue, tiredness, aches and pains.

Doctors generally diagnose this deficiency by prescribing a blood test. Sometimes, they may even suggest you take a few X-rays to investigate overall bone health.

Sadly, most urban residents are Vitamin D deficient because:

We tend to spend humongous amounts of time indoors – either in our offices or at home.

Most of our tall skyscrapers block the natural sunlight.

Our cities experience dangerously high pollution levels.

How To ‘Up’ Vitamin D levels?

Thankfully, this vitamin (also called the Sunshine Vitamin) is naturally produced by our skin when we expose it to sunlight. Alternatively, you can even up your vitamin D levels by consuming certain foods and supplements.

Benefits Of Vitamin D

Next time you fret at the thought of spending some time in the basking glory of the morning sun, remember these benefits that this Vitamin could bless you with:

1. Fighting Depression

Every second person in our city today is fighting some form of depression. This vital vitamin helps to regulate mood and ward off depression. Most people who experience anxiety are known to have Vitamin D deficiency too.

2. Weight Loss

Many studies have proved that people who are trying to shed those extra pounds should add Vitamin D supplements to their diet. That’s because Vitamin D has an appetite-suppressing effect.

Along with this, Vitamin D is also known to help in treating autism, autoimmune disorders, neuromuscular diseases, etc.

3. Stronger Teeth

Good teeth make a good smile, no? Absolutely! And the most critical factor for our happy, healthy teeth is Vitamin D. As per research, people who lack vitamin D have problems with chipping teeth enamel, gaps, etc.

4. Mentally Sharp And Agile

Being forgetful, are you? If yes, then you need more Vitamin D. Vitamin D is known to boost memory function, information processing ability and much more. If you are unsure of your Vitamin D levels, speak to your doctor to be prescribed a blood test.

5. Boosts Overall Health

Vitamin D helps keep common colds, flu and germs away. Taking regular Vitamin D supplements can help to boost your immunity system to defend your body against infections and diseases.

6. Lean Abs

Want to lose weight but tired of trying different diets? You might want to start your day with a delicious glass of fresh orange juice (mind you, no juice box can replace fresh juice!). Orange juice is filled with the goodness of vitamin D. According to research, people who drink vitamin D-fortified orange juice; we’re able to lose weight successfully. However, stick to drinking one glass of juice a day.

7. Healthy Heart

Did you know lacking vitamin D or having deficient levels of vitamin D is a significant cause of heart trouble? If your family has a history of heart ailments, you might want to get your vitamin D levels checked ASAP! To avoid heart problems, ensure vitamin-D-rich foods are included in your diet.

8. Lustrous Hair

Growing old with a head full of hair without any bald patches is a dream come true. Vitamin D plays a significant role in determining good hair, i.e., it can help revive the hair follicles. This is true, especially in the case of male pattern baldness.

9. Risks of Cancer

Cancer is a deadly disease and unfortunately, we often overlook the nutritional status of the patient suffering from the disease. Lacking vitamin D is a common point in many cancer patients. It is best to get a test done if you have a family history of cancer.

Now, if you are thinking about how you should up your Vitamin D levels in this season when there is a dearth of sunlight, worry not! Here’s a list of essential food sources that help to increase Vitamin D levels naturally:

  • Oatmeal
  • Milk
  • Cereal
  • Orange juice – Fortified
  • Tofu
  • Ricotta cheese
  • Mushrooms

People with low levels of vitamin D may speak to their doctor about the nano vitamin D supplements. Your doctor can prescribe you the correct dose and duration for any vitamin D supplement that you may need.

Do not consume these in excess and be aware of a toxic condition called Hypervitaminosis D which is nothing but excessive Vitamin D in the body, a rare but serious condition.

People who suffer from Vitamin D toxicity generally experience:

  • Excessive thirst
  • Frequent urination
  • Loss of appetite
  • Nausea
  • Fatigue
  • Kidney and liver ailments

Routine blood tests to check vitamin D levels can help you maintain them in a healthy range.

Disclaimer: The information included at this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation.

Ref:

  1. https://www.ncbi.nlm.nih.gov/books/NBK532266/#:~:text=Patients%20with%20a%20prolonged%20and,D%20deficiency%20leading%20to%20osteoporosis.
  2. https://pubmed.ncbi.nlm.nih.gov/26204630/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2912737/
  4. https://pubmed.ncbi.nlm.nih.gov/8483281/#:~:text=Excessive%20vitamin%20D%20causes%20marked,granulomatous%20diseases%20and%20lymphoproliferative%20malignancies.
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