Category: Health

Yoga is such a wonderful form of exercise which not only makes you feel good but it also produces amazing health benefits to almost all of the bodily systems. Our increasingly stressful and inactive lifestyles have led to various heart diseases becoming the number one health issue plaguing the world. There are lots of psychosomatic diseases, heart problems almost always start with the lifestyle and state of mind.

The circulatory system is comprised of the heart and blood vessels. As the heart contracts it sends blood to the lungs where oxygen is picked up, then this oxygen enriched blood is send back to the heart which pumps it around to every cell in the body. After nourishing the cells of the body the oxygen depleted blood returns to the heart which pumps it back to the lung to receive more oxygen and the cycle begins again.

Yoga is an excellent form of exercise that benefits the entire circulatory system, conveying blood to various parts of the body. By practicing yoga regularly you will improve the circulation of blood in your body. Daily yoga stretching exercises will help you regenerate the blood. Yoga exercises stretch all the major blood vessels, by keeping them free-flowing and elastic.

A complete yoga breathing exercise oxygenates the blood and helps fresh nutrients to reach all the peripheral blood vessels and capillaries. Yoga improves the circulation of blood means that it allows blood to flow within various parts of the body so that it functions well without any interruption. It supplies appropriate amount of blood and nutrients to all those vital organs for their optimal functioning.

Here we will read some more health benefits of practicing yoga regularly;

Weight loss

Obesity and over-weight is the growing trouble among many individuals. Fortunately, yoga benefits here too. Regular practicing of sun salutation and kapal bharti pranayama will surely help you lose some extra weight. More over with regular practice of it will also help you stay away from all the other health complications that you may have to face.

Better flexibility & posture

Yoga increase the body flexibility as you decide to practice it daily. It also help you muscle toning and fiving proper same to your body. It enhances your body posture, your sleeping ability, and also your mood. This way it helps you to relive your body pain.

Improved immunity

Human body system is a flawless blend of the body mind and soul. Any irregularity in the body can affect or upset your mind and similarly restlessness and unpleasantness in the mind can manifest can cause disorder in the body.

Stress relief

Spending few minutes for yoga during the day will prove to be of great way to help you get rid of daily accumulated stress in both your body as well as your mind. Practicing yoga postures, pranayama and meditation are said to be effective techniques to release stress. With the help of your instructor you may also learn the technique of detoxifying your body and distressing your mind.

Better intuition

Yoga has the power to improve your spontaneousness, so that you are easily able to analyze what is needed to be done, when and how. It seriously works all you need to do it practice and experience it by yourself.

Better relationships

Yoga can help you improve and develop better relationship with your parent, spouse, colleague and all other loved ones in your life. A mind that is relaxed, happy and contended is able to deal better with various sensitive relationship matters. It works majorly on keeping your mind, happy and peaceful. It greatly benefits you from strengthening special bonds with all the special people around you.

Living with greater awareness

Our mind is continually involved in activity swinging between the past to the future, but it never stays in the present. by keeping this tendency away from our mind, we can actually

save ourselves from getting stressed or worked up and rather relax our mind. Practicing pranayama helps to build that consciousness and brings your mind back to the present moment, where you can stay content and focused.

Inner peace

We often try to reach out to different places that are peaceful with beautiful scenery and rich in natural beauty, but little do we realize that all this can be found right within us and we can easily take a mini-vacation to experience this at any time of the day. It is also said to be one of the best way to calm a disturbed mind.

Increased energy

At time when you feel drained out yoga can help you boosts up your energy level. Practicing a few minutes of yoga everyday will provide you with the feeling of freshness and energetic after a long day full of deadline and commitment. 10 minutes for meditation between your hectic schedules can be a great booster for you to overcome this situation.

Gives an all-round fitness

You are said to be truly healthy only when you are mentally, physically and emotionally balanced. Somebody has cleverly said, “Health is not a mere absence of disease, but it is a dynamic expression of life – in terms of how joyful, loving and enthusiastic you are.” This is where yoga helps you with postures, pranayama (breathing technique), and meditation are holistic fitness package.

Understand yoga is a continuous process therefore, keep on practicing it. The more you move into it the more profound are its benefit.

Neck and shoulder trouble can be initiated by simple things like sleeping in inappropriate way or sitting in one position for long time. The pain can remain for weeks and it cause trouble to for us to do even simple work which is necessary in our day today life. To be protected, always make sure you employ correct posture when you relax and sleep so you don’t end up with any pain.

A person experience pain in shoulder portion but it is not only shoulder which gives pain, trouble in neck also join it, such kind of pain is called as “referred agony” which actually take place in neck too. So if your difficulty is shoulder pain, it’s worth healing to heal your neck too.

If you are troubled with pain due to injury, you should start applying ice bag. The aim is to halt inflammation and turn down the pain – else it will be sore more than before.

Once the wound has settled down, or if you know the pain is due to spasm, then it is better to apply hot water bag because heat will make inflammation poorer but if there’s the smallest possibility there’s an underlying wound, stop applying warm water.

Whatever is the problem, you can buy single-use ice or heat packs – using them is very simple, you can just twist them to break an inner capsule and it will turn cold or warm.

But if you often suffer from neck pain, it makes more sense to get yourself a pack you can make repeated use of it.

Some stretching for Neck Pain:

If the pain is severe, don’t try any kind of stretches for at least 24 to 48 hours. You can do stretches only if is a normal bearable pain.

Gentle stretches you can perform by lying on floor:

Lie down on plan floor mat or bed. Now slide leaning your head forward and back portion of your head away from your shoulders – think about elongating the back of your neck. Your head will tilt ahead somewhat and do tuck into chin towards your chest. Pull your chin in as far as possible and press the back of your neck close to the mat or bed surface for 10 seconds, and then release the postion. Do it 10 times in 2 sets.

Perform this exercise alone so you can concentrate to and stop where it pains or feel uncomformatable – if you do it right, it will make you free from pain as it helps in quick recovery.

Next, maintain the position on mat or bed, and start rolling your head from edge to edge. Do it gently without any kind of force on it, just let your head turn gently and at same speed from shoulder to the other shoulder. Smooth and slow music can add pleasure to this exercise.

Gentle Stretches you can perform while standing:

If the lying stretching exercise went very well for you, this exercise will add cherry upon cake for you, you can do this exercise, because it’s same in terms of procedure, exercise being seated or standing and you can take help of mirror to examine your position. Looking in straight direction ahead, tuck your chin into chest and impel rearwards, extending the back of your neck. These activities can be done as much you want to in a day.

How to avert Neck and Shoulder Pain:

You need to make sure you stay in right position and use correct posture while doing your daily work. Make it mandatory in your life otherwise; using the above tricks to cure neck pain won’t be of much help.

Remind yourself to sleep in proper position because it is a big culprit for neck troubles. If your head is turned obliquely to extreme right while you sleep, or you turn to your shoulder, be ready for your neck pain. Your head and bears should be in alignment while you doze.

Don’t buy too soft pillow. They’re snug because they mould themselves to your body – but that means if you lie in a place that’s awful for your neck, the pillow will mould itself round you and it will not obstruct the inappropriate position you got yourself into. You should buy supportive pillow, you may find a supportive pillow uncomfortable at first, because it’s compelling you to doze in a position that’s not natural for you – but if you’re previous comforting place is troubling you with pain, then you need to get adapt to new pillow.

The other reason behind the cause of neck trouble is the desk job. Ascertain out your work set-up. Sit in your seating and come to forward with your hand. If you can’t feel your supervise with your fingertips, it’s too far away – your head has to move ahead slightly to see it, putting gigantic pressure on our neck.

If you take appropriate step to avoid neck pain, it is ideal for your health. Keep doing this easy exercises for a week or until you feel relief if you get caught with such kind of trouble, you can treat the neck and shoulder agony. In some cases, if you do not feel relief even after doing this entire step, you make visit to physiotherapist.

The patterns of thoughts we have in our mind on daily routine are going to be reflected in our real world life. In alternative words, negative thinking creates the fact of negativity and we follow it unknowingly.

If we have pool of thoughts full of fear, anxiety, emotional issues, work issues, lack of success feelings, they are a vicious circle that we tend to unconsciously feed to our mind and it turns ugly if it is continuous in our life. It’s a self-perpetuating cycle resulting in a failure life.

But this can be stop by some ways and this pattern of negativity can be stop. Changing our thinking habits can bring a new beginning in our life – and therefore you can notice the good change very instantly

Why do negative thoughts come in our mind?

The coming of negative thoughts once in a while is very usual- but if it comes daily in someone’s mind, it is sign of psychological issues.

The negative thought patterns generally come from day of youth due to the environment has been present around in childhood. If a person’s family and lifestyle had absence of positive method, then it is going to be negatively regarding their self and people around them.

In alternative cases, if a person has suffered some variety of verbal or physical abuse either in their childhood or adult, negative thinking becomes the perspective they adapt towards life. Additionally physical or mental state issues will, clearly, result in harmful thought patterns and they lose their any positive hope in life.

Your thoughts, emotions and physical behavior are closely connected to 1 another. So as for you to be healthy mentally and physically, your emotions and thoughts got to be absolutely healthy and balanced.

But if negative thoughts are given space, it will hurt a lot.

Many of the negative patterns that you just are aiming to challenge are there for several years in some cases they are present since childhood. You can beat them only by using a systematic way to overcome them. However, at first you need to remodel your thoughts, you need to find distinction in your angle of looking at things and your views.

Then our first aim is to; bring amendment in our negative thinking habits by replacing it with positive ones. Our emotions, attitudes and behavior can imitate. However that’s not all. Once you start with changing of thoughts, new lives unveil.

Where can we start?

The first step is to prevent negative thoughts and keep your thinking in observation as much as possible.

You need to understand the difference between negative and positive thinking. Each varieties of thought are all constant to the brain. It will still program and manufacture the repetitive patterns its wont to. Thus, we would like more of positive thoughts so as that our minds begin to line a brand new pattern for positive thinking.

When you have thought of taking the first step, you must have identified the common negative thoughts and now it is time to move on to next phase. Take it in two parts. The first part helps with immediate action against negative thoughts and stops it from developing. The second part takes little longer time to get use to, and it is not a temporary but it has to be followed for long run.

First part – Immediate Action:

When a negative thought enters your mind do this exercise:

Block the negative thought instantly by speaking to yourself – aloud or in your head – When you think negative, speak to yourself,” I M NOT LIKE THIS ANYMORE, I M BETTER” or place an image which motivates you. Remember; do not get angry, no matter how much you need to try.

There are many ways to stop negative thought; one is by employing an image rather than a word otherwise anything you can use, e.g. a picture. For instance, if I have to tackle a negative thought I visualize a big NO sign being sealed on the thought and the –ve thinking stops instantly.

Seek for any tension present in your body. If you have hypotension, you need to calm down and relax. Do not be tired of trying if negative thoughts keep returning, this is part of changing process and need efforts.

When you have used your word/symbol or any picture, the negative thought slowly diminish in size – you will be able to visualize the thought as a large black cloud shrinking in size – see the thought still diminish till it’s a pin prick then it vanishes like nothing was there.

Regardless of what the negative thought comes from in your mind, it is necessary to replace it with the positive thought. For instance, if your negative thought is always of failing, then see yourself winning or taking reward for the same thing. Try to place the maximum amount energy as you can, giving your 100%, try to feel what the feeling of winning looks like. Hold this for as long as you will be able to.

Don’t be anxious, if you’ll be able to solely manage this for a quick second or if the image isn’t terribly clear. You can learn to keep looking at winning image with practices. It does not matter whether or not you hold the image for a second or 10; you have to practice it so you can follow this method in your life.

A method that has been helpful for many people and many people suggest for this method, this is the best way, writing down your negative thoughts into journals and brings them into perspective and do write their positive opposite across from them and focus your mind on the positive side.

Do not ever stop doing it – continually consult with yourself in a very positive manner.

Part 2 – long run Action:

The second part is regarding the long run issue of replacing harmful thinking habits to healthy ones. There are several things that you can bring into action to move from negative to positive. Below are some tips that could use for the long run turn into constructive thinking and reducing anxiety:

Make sure you talk only positive things. Stop using negative phrases like “I can’t” “I’m no good”; “It’s impossible”? If it is so now it’s time to bring amendment in your pronunciation by positive affirmations like “I can”; “I will”, “I am even as good”. It’s ok if you take time, bear in mind that you just are in coaching yourself and it takes time.

Also make a note that you try to limit yourself to the number of things you are exposed to. The TV, Newspapers and therefore the web are source of all kind of negativity; news channel feed only negative things as well as the TV serials. Over exposure to such kind of program will induce negative thoughts and emotions.

Being around positive people, bring positive influence and same principle applies to fellowship of negative people. If there’s somebody in your circle, who may be a disagreeable person, trouble maker or always talking about failure and reminder of your failure, then avoid them cause you don’t need to feed on their view about you.

Open yourself up to new thinking that success and a positive life is not an achievable task but it is possible to experience positive life and success. It is not crime to live a live a successful and happy life.

Relaxation techniques or meditation are terrific and fun ways that to feed yourself positive thinking.

Use affirmations, poems, prayers, music, pictures to maintain a positive thinking around you, the ambience around you create a heavy impact on your thinking process.

Positive Thinking Tip:

If you are having negative thoughts about anything which is very important thing for you? There are 3 main steps and they go hand in hand with part 1 and part 2. It is preparation, second is coping, and third is review. Do not forget to provide yourself a treat for success, whether or not you totally succeed or just had a small achievement.

Depression is perhaps one of the most common mental health problems affecting one in every four adult to some degree. It is a medical illness that causes persistent feeling of sadness and loss of interest. In some cases, depression can also cause physical symptoms also called as major depression.

Major depressive disorder and clinical depression basically affects how you feel, think and behave. It can also lead you to a variety of emotional and physical problems. Due to it you may face difficult in performing normal day-to-day activities and will make you feel life isn’t worth living.

Always remember, depression isn’t a weakness, nor is it something that you can simply get out of. It is a chronic illness that usually requires long-term treatment, similar as diabetes or high blood pressure. Fortunately, there is nothing serious to be worried about. Many people suffering with depression feel better medication, psychological/counseling or other treatments. During the diagnosis in case if you exhibit any five of the follow symptoms the then condition can be justified and needs to be helped.

•     Having a depressed mood most of the time of the day
•     A remarkable decrease of interest in almost all the activities
•     Sudden significant change in weight and appetite
•     Sleep disorder (insomnia or excessive sleep)
•     Psychomotor agitation or retardation (restlessness)
•     Feeling lack energy
•     Chronic tiredness
•     Feeling of inadequate, selflessness, and low self-esteem
•     Decrease of ability to concentrate and think clearly
•     Persistent thought of death or suicide or express desire to die

Common symptoms of depression

It may be difficult to detect depression to detect from the outer appearance of a person. But for people who experience major depression, then it may affect you in multiple ways. Usually the symptoms of clinical depression represent a significant change in the way your body functions. Here are some of the key areas where depression may lead to cause major changes in your body.

Changes in sleep – In some cases the person may face difficulty in falling asleep / staying asleep. On the other hand, some people experiencing depression sleep excessively.

Change in appetite – People under depression experience change in their appetite may there is a sudden increase or decries in the person’s appetite.

Lack of concentration – When a person is under serious depression he/she may not be able to grasp the threat of a simple newspaper article or a plot of a 30 minutes TV show.

Loss of energy – Mental speed and activity are frequently reduced in people suffering from depression as is their ability to perform normal daily routine.

Lack of interest – They loss interest in formerly enjoyable activities and seems to be boring and unrewarding due to depression and the ability to feel and offer love is slowly diminished or lost.

Low self-esteem – a person under depression often dwells on memory loss or failure and feels excessive helplessness and guilt.

Helplessness and guilt factor – Helplessness is a very strong symptom of depression that often comes in the mind of a person suffering from depression which can never be improve and this feeling leads them to the thoughts of suicide.

Movement changes – A depressed person may literally look “slowed down” and physically exhausted or alternatively, activated and disconcerted.

Cause of depression

The exact cause of depression is still unknown. Similar to other mental illnesses, it appears a variety of causes that may be concerned. These include;

Biological differences – A person suffering from depression appears to have certain physical changes in their brain. Although the significance of this change are still uncertain but eventually will be able to pinpoint its causes.

Neurotransmitters – They are naturally occurring brain chemicals that are linked to mood are considered to play a direct role in our depression.

Hormones – Change in the hormonal balance may involve causing or triggering depression. Hormonal change may result in some other problems such as menopause, thyroid problems, or a number of other unhealthy conditions.

Inherited traits –This condition can be common among people have family member also having this condition. Researchers are trying to find out the genes that may be involved in causing depression.

Life events – in life we face certain events such as death or loss of a loved one, financial crises, high level of stress, can also trigger that person in depression.

Any childhood trauma – A traumatic event during childhood such as abusing, loss of parents, may develop or cause a permanent change in the brain if that child and make him more sensitive to depression.
Risk factors

The problem of depression often begins in the teens, 20’s or 30’s, but generally it can happen at any age. Women are two time more liable to suffer from this then men. This may be because women are more likely to seek treatment for depression. Although nobody until now has been able to recognize its main cause as there are certain causes that risk of developing or triggering depression including;

•     Have biological relative suffering from depression
•     Having a traumatic childhood
•     Being a women
•     Having family members or friends who have been depressed
•     Facing stressful events in life such as death of a loved one
•     Having very few friend or non-happening personal life
•     Recent pregnancy
•     Suffering from some serious illness such as health diseases, cancer, Alzheimer, cancer, and HIV/AIDS
•     Facing a personal trial such as low self-esteem, being overly dependent, self-critical or pessimistic
•     Being drug addict, alcoholic, or a chain smoker
•     On taking medication such as; high blood pressure, sleeping pills or certain other medications.

Treatments and drugs

There are numerous depression treatments available in the market such as medications and psychological counseling (psychotherapy) that are very effective. Here’s are some of the popular and widely used depression treatment options.

Medications

A number of antidepressant medications are available to treat depression that are Serotonin and norepinephrine reuptake inhibitors (SNRIs), Norepinephrine and dopamine reuptake inhibitors (NDRIs), Vagus nerve stimulation, Monoamine oxidase inhibitors (MAOIs), Selective serotonin reuptake inhibitors (SSRIs), Atypical antidepressants, Tricyclic antidepressants, Other medication strategies, Electroconvulsive therapy (ECT), Transcranial magnetic stimulation, Psychotherapy, etc.
Lifestyle and home remedies

Depression is not an illness that you can treat on your own but do some things for yourself to help overcome. Along with the professional help follow these self-care tips; Pay attention to warning signs, Stick to your treatment plan, Learn about depression, Get plenty of sleep, Avoid alcohol and illegal drugs, and Get exercise.

Health is not limited to physical health only. It is many times taken so. However, when a person is active and healthy in three dimensions of life that are- physical, mental and social, then called an overall healthy person. Do not only work upon eating balanced diet and exercising, but try to develop socially and be mentally happy, then only you will evolve as a complete healthy person. If some tips can help in the same it would be great. For guidance in how to stay healthy read all the points given below and follow in regular life. You will find them immensely helpful for sure.

Healthy diet

Healthy diet cannot be ignored at any cost. It is highly essential step towards building health. Healthy diet consists of green vegetables, fruit juices, vegetable juices and fruits. Including nuts are also important. Other than eating, drinking water is also a part of healthy diet regime. 2.5 liters of water is necessity. Consulting nutritionist is best. They judge your body rightly and suggest foods actually work on your body. Bodies are different, hence food requirements also differ. Ask your nutritionist what’s best for you on daily basis and stick to it. Healthy diet would take your heath to a greater level.

Put body to physical work

People hate exercising. Health freaks obviously love it, but a maximum exercise is hated. However, it is universal truth that by putting body to physical work can only do well to it. What all methods you take in, but till workout is not done; body does not feel active and healthy. No need to get indulges in heavy workouts. Just going for walk is enough. Brisk walking is must. Light jogging is also best and does not even require much force. If love dancing, do it, if adventurous then climbing is good for you. Swimming is also one of best workouts for the body. For flexibility in the body, it is must to workout. Choice is yours what type of workouts is loved by you. Only regularity is essential.

Deep breathing has great contribution

Breathing techniques are essential to learn. They not only help lungs, but for mental health development also very good. You must have learnt deep breathing is recommended on larger scale. There are reasons behind it. They calm your mind and body both. Meditation centers best teach deep breathing. There are various types of deep breathing. One is simple deep inhaling and deep exhaling method. Others methods are best taught by meditation centers. Deep breathing can greatly help you. It releases all stress and calms mind.

Take proper sleep

Taking quality not only adds to glow of face, but quality of life too. Person minimum needs 6 to 8 hours sleep.

Be meditative

It is said ‘do meditation’. However, there is no such thing as meditation. When a person attains meditative state, it is called he is meditating or indulge in medication. This is what medication is actually all about. Meditation is of various types. For exploring you need to research and what methods suits you do it daily. You will feel great change in your life if you meditate regularly. This is certain. Meditation has gained popularity all over the world. People from different countries indulge in meditation and change their life course for good.

Taking break from daily life is important

It is very important to come out from regular routine, else you will go mad. Everyone should do it. Planning vacation helps a lot. Of you can go out for a day also. It is also extremely helpful. During break just enjoy and leave all other things aside.

Follow all the methods and you will be active and healthy overall. Maintaining health is all in own hands. All we need is strong willpower. If you are mentally strong, you can win the world.

Outing once in every six months is very helpful to get rid of stress caused of daily work routine. Spend at least 10 days with your family and friends once in half of the year to get happiness and stressed out life.

Practice yoga daily can also make you fit physically as well as mentally. Be happy while you are doing your work and do not take your work as your burden. Do it with full of joy and with your interest. I am sure you will definitely get good mental as well as physical health in sometime if you love your work.