September 2015 ~ ALL ABOUT HEALTH & FITNESS

Friday, September 25, 2015

The 10-Minute Gentle Yoga Routine That Can Help You Lose Weight

Posted By: VAIBHAV RAJ on 3:45 AM

1. Mountain Pose

Strengthens: core, thighs
Lengthens: torso, spine Start in Mountain Pose, legs and feet together, heels slightly apart, and arms at sides with palms facing forward. Keeping spine long and shoulders rolled back and away from ears, spread toes and press all 4 corners of each foot into mat. Engage thighs and lower belly. Close eyes and slowly bring hands together at heart's center (shown). Hold for 3 breaths, fully inflating lungs and lightening upper body.

2. Standing Side Lean

Strengthens: core
Lengthens: sides of body, arms Sweep arms overhead and interlace fingers, except index and thumb (a). Gently squeeze arms toward ears. On an inhalation, press feet down, engage thighs, and stretch up and evenly over to right (b). On an exhalation, gather belly into back, press feet down, and return to center. Repeat on left side. Do each side 4 times, then return to Mountain pose.

3. Mountain Pose-Chair Pose Flow

Strengthens: core, thighs, calves
Lengthens: torso, arms. Inhale and sweep arms up to sky, biceps alongside ears (a). On an exhalation, sweep arms down and behind body, bending knees and lowering hips. Inhale and reach arms overhead, biceps by ears with pinkies turned in toward each other, arriving in chair pose (b). On an exhalation, return to start. Repeat at least 10 times.

4. Warrior II Flow

Strengthens: thighs, shoulders, core
Lengthens: sides of body, arms. Extend arms out to sides at shoulder height and step feet apart so they're directly under wrists, outer edge of back foot parallel to back of mat and toes of front foot pointing forward. Bend front knee, lining it up over front ankle, and come into warrior II with palms up (a). On an inhalation, straighten front leg and sweep armsoverhead, bringing palms together (b). On an exhalation, return to warrior ii. Repeat 10 times. Switch legs and repeat.

5. Downward-Facing Dog

Strengthens: shoulders, arms
Lengthens: back, hamstrings, calves. Begin on all fours, knees hip-width apart and hands slightly more than shoulder-width apart. Curl toes into mat. Push down into hands and toes, then pull belly in and lift hips to sky, straightening legs to come into Downward-Facing Dog (shown). Spread toes and actively lift heels to come onto balls of feet. Press down strongly through palms and balls of feet and draw belly in toward spine. Hold for at least 5 breaths.

6. Downward-Facing Dog-Plank Flow

Strengthens: shoulders, core, arms
Lengthens: back, hamstrings, calves From Downward-Facing Dog, inhale and pull torso forward, coming into plank pose (shown). Lengthen spine and press heels to back wall, engaging thighs. On an exhalation, push down into balls of feet and hands, pulling belly to spine and lifting hips back into downward-Facing dog. Moving with breath, flow between downward-Facing dog and plank 5 to 10 times.

7. Modified Side Plank

Strengthens: core, obliques, shoulders
Lengthens: sides of body, arms. From Plank Pose, lower left knee to mat, bringing ball of left foot to floor and keeping right leg extended. Turn torso to right, bringing weight onto left fingertips and side of right foot. Lift hips and sweep right arm overhead, bringing biceps by right cheek with palm facing down. Hold for 5 to 10 breaths. Repeat on opposite side.

8. Wide-Arm Cobra

Strengthens: back
Lengthens: chest, spine. Lie facedown on mat. Place palms slightly more than mat-width apart and in line with breastbone, elbows bent. Come onto fingertips and point elbows toward sky and out to sides (a). Press pelvis, toes, and fingertips into floor. On an inhalation, reach through crown of head, keeping spine long, and straighten arms slightly, lifting chest off mat (b). Hold for 10 breaths.

9. Chest Opener

Lie faceup on mat with knees bent and feet hip-width apart, 1 yoga block beneath head and another placed lengthwise between shoulder blades. Allow knees to fall together. Bring arms out to sides, feeling opening through chest. Release body weight onto blocks, allowing chest to expand with each breath. Rest here at least 2 minutes.

How to protect your liver if you drink alcohol

Posted By: VAIBHAV RAJ on 3:40 AM

If there’s one thing that most people understand about the liver it’s that it serves as the body’s liquor control board. When you have a glass of wine, beer or other liquor, the liver is in charge of processing this alcohol and detoxifying the blood.

Yet breaking down alcohol is only one of the liver’s over 500 vital functions. This means it can only handle so much alcohol at once. If you overload your liver (drink too much at one time), the excess alcohol will end up circulating in your bloodstream affecting your brain, heart and other tissues resulting in you becoming increasingly intoxicated.

If you continue to drink excessively, either through binge drinking or by having multiple drinks on a daily basis, you’re making your liver work continuous overtime. The consequences of this abuse may be the destruction of liver cells, a build-up of fat deposits in your liver (fatty liver), or more seriously, liver inflammation (alcoholic hepatitis), permanent scarring (cirrhosis) or even liver cancer.

There is no hard and fast rule regarding how much you can drink without damaging your liver. The following are some tips to consider when deciding whether or not to have that first drink or to order the next round.

Don’t try to keep up ‘drink for drink’ with your friends who may have a higher tolerance for alcohol. You may think you ‘know your limit’ but the truth is your gender, nationality, weight and health, determine how much alcohol is “safe”.
Don’t choose your drinks based on the belief that one form of alcohol is not as harmful as another. The amount of alcohol – not the type – is what matters. One ‘drink’ is equivalent to 12 oz. (341 ml)of beer, 5 oz. (142 ml) of wine, 3 oz. (86 ml) of sherry or port, 1.5 oz. (43 ml) of spirits. Each has the same effect on the liver whether taken alone or diluted.
Never mix alcohol and medication. The combination of acetaminophen and alcohol for example, can lead to liver failure.
If you’re a woman, don’t give in to peer pressure to drink more than you might otherwise. Women absorb more alcohol than men and therefore are more susceptible to alcohol-related liver disease even if they consume less alcohol.
If you have hepatitis or any other form of liver disease, avoid alcohol completely. Alcohol can compound ongoing damage to the liver.
Don’t play ‘drinking games’ which encourage excessive consumption of alcohol within a short period of time.
Limit your alcohol consumption to one or two drinks, but never on a daily basis. As far as your liver is concerned, the safest amount of alcohol is no alcohol at all.

Is It Bad to Do the Same Workout Every Day?

Posted By: VAIBHAV RAJ on 3:41 AM

Corbis Images

When it comes to working out, most people fall into one of two categories. Some love to mix it up: HIIT one day, running the next, with a few barre classes thrown in for good measure. Others are creatures of habit: Their workouts look the same—indoor cycling, weight lifting, or yoga—day after day, month after month.

Yet any fitness expert will tell you that it's the former who reap the real boons of exercise. And studies support the fact that workouts that challenge your body in new ways over time are the most beneficial. But some of the most popular forms of exercise: road races, rowing, and cycling call for training that more or less looks the same—so is sticking with the same workout ever a good thing? The answer is complicated, so we dug in to break things down. (Stuck in a rut? Try Plateau-Busting Strategies to Start Seeing Results at the Gym.)

If You're a Cardio Queen...
If you frequent an indoor cycling class three days a week or are training for a half-marathon, you're definitely reaping the benefits of regular cardio, like improved heart health, improved efficiency in your lower body muscles, and more burned calories, says Kyle Stull, a National Academy of Sports Medicine-certified trainer and performance enhancement specialist.

"Repeating workouts is not an inherently bad idea, especially if you enjoy what you're doing," Stull explains. And research shows that enjoyment is one of the main reasons people stick to a workout. Once people find an exercise they love—running, rowing, or swimming—they'll be hard-pressed to skip a few sessions for the sake of "switching it up." (Just ask any runner why they never miss a daily jog.) Plus, some repetition is necessary to acquire new skills. "If you have a goal of becoming better at something, then you must repeat it," Stull adds. After all, no one's going to attempt a marathon without doing some long runs before (we hope).

The only problem: The human body is a master at adaptation. "Whatever the body is asked to repeat, it will become very efficient at it," Stull explains. "After a few months, you may continue to feel the psychological benefits, but not necessarily the physiological benefits." Translation: What was once a great calorie-burning workout may become no better than the average walk, Stull says.

Change it up: To prevent plateauing and continue improving your endurance, mix up your cardio. The simplest way to do this: Follow the F.I.T.T. principle (which stands for frequency, intensity, time, and type), suggests Jacqueline Crockford, an exercise physiologist at theAmerican Council on Exercise. Implement one of the following steps per week.

First, increase the frequency of your workout. For example, if you've been cycling three days a week, bump that up to four times a week (make sure you allow for one full day of rest each week too). Then increase the time—or duration—of your session. If you've been exercising for 30 minutes, add on five or 10 minutes. (Pressed for time? Learn how to Make Your Cardio Workouts Harder (Not Longer).)

Next, increase the intensity, which can be measured most accurately by heart rate. If you've been working at 70 percent of your maximum heart rate (MHR), for example, increase it to 75 percent. A heart rate monitor will come in handy here, but you can also determine your target heart rate with a little bit of math:

1. Subtract your age from 220 to find your MHR. (If you're 30 years old, your MHR is 190.)
2. Multiply that number by 0.7 (70 percent) to determine the lower end of your target zone. Then multiply by 0.85 (85 percent) to determine the upper end of your target zone.
3. To determine your beats per minute (BPM) during exercise, take your pulse inside your wrist, near your thumb. Use the tips of your first two fingers to press lightly over the blood vessels. Count your pulse for 10 seconds and multiply by six to find your beats per minute (BPM). If your beats match the 70-percent mark, adjust your exercise intensity to reach that upper end of your target zone.

Finally, try switching up your usual cardio of choice with a different type of movement. (Like these 5 Plyo Moves to Sub for Cardio (Sometimes!).)This helps to strengthen different muscle groups, improve endurance, and eliminate the risk of overuse and eventual injury, Stull says. For example, instead of cycling, try running, swimming, or something that changes the motion completely, like dance cardio, once a week.

If Strength Workouts Are Your Thing...
Strength training devotees are known for following a set routine each time they enter the weight room. Here's some good news for those creatures of habit: Strength routines need to be repeated for a period of time in order to be effective, Stull says. In fact, if you're just starting a new routine, there are major benefits in doing the same thing consistently, says Darryn Willoughby, Ph.D., an exercise physiologist and professor at Baylor University. That's because in the first four to six weeks, the improvements you'll experience are mainly neurological—your brain is learning how to most efficiently recruit your muscles to complete the moves.

The bad part: This doesn't translate into increased muscle size (yet). "A good general time frame to expect noticeable progress is 12 to 16 weeks, but it varies by person and intensity of training," Willoughby adds. That's why you don't want to give up a month into a new strength training program just because you're not seeing "results" in the mirror. If you're starting a new program, commit to that 12-week time frame. But after that, as your body adapts to the routine, you'll need to vary your program in order to continue to reap the benefits and keep seeing results, Willoughby says.

Change it up: First, switch your strength moves. "The intensity and volume of training must be repeated to develop strength, but the exercise selection can be varied," explains Stull. "For example, you can increase lower body strength by squatting, dead lifting, or doing a leg press," Stull says. "All will require the muscles to work in a very similar way, but will be very different to the nervous system.

Willoughby agrees. Although there are plenty of moves to work the chest muscles—from push-ups to the bench press—that doesn't mean any move is better than the other. In fact, it's probably a better strategy to change up the exercises on regular basis so you work the muscles at a slightly different angle, which helps improve muscle adaptation (and growth) over time. (Want stronger abs? Switch your crunches for 9 Core Exercises That Get You Closer to Six-Pack Abs.)

A final way to can change up your strength workout: a type of programming called non-linear periodization, repeating the same exercises but varying the intensity (amount of weight used) and the volume (reps and sets), Stull says. For example, if you're training on Monday, Wednesday, and Friday, you could make Monday a heavy day with less volume, Wednesday a moderate day with moderate weight and volume, and Friday a light day with a higher volume.Studies suggest this is a great way to increase strength has been shown to be more beneficial than performing the exact same routine over and over again. (We have an awesome 4-Week Weight Training Plan for Women to get you started.)

The New Runner's High: How Smoking Weed Affects Your Running

Posted By: VAIBHAV RAJ on 3:37 AM

Corbis Images

Pot is pretty popular these days, and becoming more so every year as the push toward nationwide legalization inches forward. But while the culture and stereotypes surrounding weed are evolving, the effects of marijuana are still being studied—even as the way people are using the drug change. Consider this example: The more than 500 people recently ran a 5K in San Francisco's Golden Gate Park as a part of the annual 420 Games—and half of them had (legally) used marijuana in some form before the event. The 420 Games, a series of athletic events were, according to the games' promoters, established "to show that cannabis users are not lazy, unmotivated, or 'stoners' and to de-stigmatize the millions who use cannabis in a healthy and responsible lifestyle."

This all begs the question: Is running stoned safe? And could the effects of marijuana benefit—or hurt—your workout? (If you're curious, this is Your Brain on Marijuana.)

Not surprisingly, there's little research on the effects of marijuana on exercise performance.One small study from the mid-1980s found that people who smoked pot before working out couldn't keep at it quite as long, but otherwise performed about the same as those who weren't stoned.

Thirty-year-old studies aside, the research we do have suggests cannabis is an "ergolytic"—meaning it impairs aspects of athletic performance, says Iñigo San Millán, Ph.D., director of sports performance at the University of Colorado, Boulder. "It decreases work capacity and cardiac output," he explains. Translation: Your heart and muscles won't be able to perform their best if you're high.

When it comes to running, that may seem like the only fact that matters. But some athletes claim pot helps them get into a groove during training, and San Millán says there may be something to this. While different people experience marijuana in different ways, it's possible you might feel less distracted by pain or be better able to tune out fatigue while exercising high, he explains.

Research backs this up too. Marijuana is a proven painkiller, concludes a study from the University of Pennsylvania. More research suggests marijuana doesn't so much block pain as distract you from it, which could be pretty helpful during a grueling run.

"Obviously your mental state plays a role in how well you perform," San Millán says. "And in certain situations when reducing anxiety or pain is beneficial, marijuana may be helpful despite its ergolytic properties."

This ties into the old "mind over matter" mantra, so popular among distance runners. Many would argue your mental state plays a larger role than your physical state when it comes to performance. So even if your exercise output falls a bit when you're stoned, your ability to block out pain or settle into a mindless rhythm could lead to better running performances. In fact, research shows your brain's endocannabinoid system—the part that responds with a pleasant, feel-good buzz when exposed to the THC in pot (the ingredient that makes you high)—is the same part that fires up among athletes who experience a "runner's high."

On the question of safety, San Millán says running is a vigorous activity. Because marijuana increases your heart rate while decreasing your cardiac output, "if you have some cardiac condition you're not aware of, using marijuana could accelerate events," he says. "I don't have doubts about that, but we don't have much data on it either." Making things trickier: Your heart's reaction to pot may depend on how often you get high, suggests research from the University of California, San Francisco.

What's more, it's important during a long race to be aware of the information your body is sending your brain. (Consider adding these 6 All-Natural, Energizing Foods for Endurance Training to your diet.) And know this: If running high helps you tune out muscle pain, it could also lead you to ignore a dizzy feeling, limb numbness, or other signs that you're pushing yourself too hard and need to take a break, San Millán says.

Stepping off the track, many people say marijuana reduces anxiety and stress and helps them sleep. Research from the journal Sleep Medicine supports this idea. Since these benefits would help an athlete bounce back from a day of vigorous training, a little post-workout pot could be considered a potentially healthy performance recovery drug, San Millán says.

While he's not promoting weed, he points out that lots of athletes take prescription painkillers and sleep aids in order to help their weary bodies rest after a contest. You could make the argument that marijuana is more natural—and potentially safer—than swallowing a bunch of Vicodin and Ambien, he adds.

So, what to make of all this? Whether marijuana helps or hurts running performance probably depends on the individual and how accustomed she is to the effects of pot. But if you're considering a run after a joint, San Millán recommends first undergoing a stress test or echocardiogram to check for potential heart issues.

Fabulous Face Masks With Cocoa Powder

Posted By: VAIBHAV RAJ on 9:17 PM

Cocoa powder is considered good for skin because it is rich in antioxidants. Cocoa is loaded with iron, calcium, magnesium, manganese, potassium, phosphorus, selenium, etc.

It rejuvenates dull skin and makes your skin soft, smooth, and glowing. Moreover, application of cocoa powder face masks protects your skin from sunburn. Besides, drinking flavonoid-rich cocoa improves blood flow and circulation.

When prepared beauty masks with cocoa powder, make sure you use organic, unsweetened cocoa powder high in antioxidants. As these masks are thick, you may consider removing them from skin with the help of a washcloth.

Cocoa Powder Facial Masks

• Prepare a simple beauty recipe by mixing cocoa powder and sufficient water to form a paste. Leave it on your face and neck for 15 minutes and then wash it off. You may also use freshly brewed green tea instead of water.
• You can make another anti-aging face mask by combining cocoa powder, orange juice, and a little honey. Besides, you may apply a mixture of cocoa powder, milk cream, and honey every few weeks to maintain younger-looking skin.
• Take four tablespoons each of finely ground coffee beans and cocoa powder. Add about eight tablespoons of whole milk, cream or plain yogurt in this mixture. Finally, mix two tablespoons of honey.
If you have oily skin, replace honey with lemon juice. Apply the resultant paste on your face and neck, and rinse it off after 20 minutes. This coffee and cocoa facial mask is highly beneficial for improving your complexion and reducing facial puffiness.

It can be used on all skin types. In case you have extremely dry skin, you may add organic coconut oil or sweet almond oil in the mixture instead of milk/cream.

Here’s a video showing how to make this coffee and cocoa powder face mask.
• Grind about three teaspoons of rolled oats in a blender or coffee grinder to get a fine powder. Add this powder and three tablespoons of heavy cream (you may use sour cream or plain yogurt instead of heavy cream) in half a cup of cocoa powder.
Smear it on your face and wash it off after 10-15 minutes to exfoliate your skin and protect against sun damage. Finally, follow up with a toner and moisturizer.
• To maintain soft beautiful skin, prepare a beauty mask by mixing a quarter cup of honey, four tablespoons of heavy cream, three tablespoons of ground oatmeal, and three teaspoons each of cottage cheese and ripe avocado pulp. Apply this mask on your face and neck. Finally, rinse it off with lukewarm water.
• Blend one-third cup each of cocoa powder, ripe papaya, a quarter cup of organic honey, and three teaspoons each of heavy cream and ground oatmeal to form a creamy paste. Apply it on your skin for about 15 minutes and then wash it off with warm water.
• Melt a quarter cup of cocoa butter over a double boiler or in a microwave. Then, add three-fourth cup of liquid castile soap in it and mix well.
Next, stir a quarter cup of apricot kernel meal, 1/8th cup of finely ground almonds, two tablespoons of dark brown sugar, one and a half teaspoons of chocolate fragrance oil, one tablespoon each of jojoba oil, cocoa powder, and half a teaspoon of vitamin E oil in the mixture.

Pour this chocolate body scrub in an airtight container and keep it in the refrigerator for a couple of days before using it.
• Prepare an easy cocoa body scrub by mixing six tablespoons of olive oil, four tablespoons of honey, two teaspoons of cocoa powder, six drops of peppermint essential oil, and a little water in a cup of granulated sugar.
• Make a cocoa bath soak by mixing one cup of baking soda and a quarter cup of cocoa powder in bath water. You may also add rose petals. Soak in this water for about half an hour.

Potato Beauty Remedies For Bleaching The Skin

Posted By: VAIBHAV RAJ on 9:14 PM

Potato masks can prove to be refreshing for your skin. They have an acidic composition which aids in the natural treatment of acne.

Potatoes are packed with in vitamin A, vitamin B1, vitamin B3, vitamin B6, vitamin C, beta carotene, copper, magnesium, potassium, phosphorus, choline, and various other nutrients.

Moreover, applying potato slices around the eyes is considered as an effective home remedy for dark circles. They have bleaching properties and hence, brighten the skin. Besides, potatoes can be used in hair masks as well.

Beauty Recipes with Potatoes

• Combine equal amounts of potato juice and lemon juice. You may add a little honey, too. Leave this solution on your face and neck for about 10 minutes to brighten your skin. As both these ingredients absorb excess oil, this recipe is recommended for those with greasy skin.
• If you have dry skin, make a facial mask by smashing a boiled potato and adding two teaspoons of milk powder and a teaspoon of sweet almond oil in it. Spread this paste on your face and wash it off after 20-25 minutes to get soft, glowing skin.
• Prepare a homemade cleanser by blending a quarter cup of chopped cucumber and 1/8th cup of chopped raw potatoes in a blender for 20-30 seconds. You need not peel the cucumber and potato for this facial mask.
Next, add an egg, a quarter cup of plain yogurt, and a teaspoon of baking soda in it. Blend the mixture again for a minute. Apply this mask on your face and neck for 10-15 minutes. Then, rinse it off with tepid water.
• Blend a potato along with two to three tablespoons of applesauce. Apply the resultant paste on your skin for 15-20 minutes to maintain younger-looking skin.
• When dealing with pimple marks and acne scars, prepare a face mask by combining potato juice, lemon juice, and fuller’s earth to get a paste.
Smear this paste on your skin. When it dries, wash it off with lukewarm water and a cold water rinse. Finally, follow up with a moisturize.
• Keep a few potato slices in a refrigerator for at least 30 minutes. Place these slices on your eyes to soothe sore eyes.
• Peel a potato and cut it into a few slices. Place these slices under your eyes for about 20 minutes and then rinse the area with tepid water to lighten dark circles naturally. The liquid starch present in potatoes contains an enzyme called catalase, which helps reduce under eye circles.
• Regularly applying potato juice on skin for 15-20 minutes is highly beneficial for getting clear skin. It heals acne, blemishes, and sunburn. Moreover, it helps keep wrinkles and fine lines at bay.
• Rub a raw grated potato on your skin, leave it for half an hour, and then rinse it off with lukewarm water to facilitate skin whitening. It reduces facial puffiness, too. Follow this treatment three times in a week.
• Simply applying boiled potato peels on skin helps relieve issues like burns andinflammations. It soothes swollen skin tissues.
In case of itching and insect bites, place a slice of raw potato on the affected area for minutes. Repeat this procedure several times in a day.
• To make your hair grow faster, use a homemade hair mask prepared by mixing two tablespoons each of potato juice, aloe vera gel, and a tablespoon of organic honey. Massage this mask on your scalp and rinse it off after a couple of hours.
• You can also prepare a hair tonic for grey hair by using potatoes. For this, you need to peel five medium-sized potatoes, boil them in water for half an hour, and strain the liquid when it cools.

Finally, add one teaspoon each of rosemary and lavender essential oils in it. Rinse your hair with this solution after shampooing your hair.

how to cure Migraine

Posted By: VAIBHAV RAJ on 2:25 AM

What is Migraine?
Migraine word came to light from the Greek word hemikrania which as a matter of fact means “half of the head” comforming the very unilateral nature of headache.

It’s a severe headache which is often preceded with various apprehensiveness which hint the very onset of migraine better called as prodromal signals which might occur few hours to a day before the outbreak of migraine.

The various forewarnings include flash of light, blind spots, prickling of arms and legs, nausea, vomiting and step up receptiveness to sound and light better called as phonophobia and photophobia respectively.

It comes about due to expansion of blood vessels and unloosing of chemicals from nerve fibers which are curled around these. The migraine affects adversely the normal process of food absorption, blood circulation and additional extension of blood artery.

Although migraine headache is a type of vascular headache yet it differs from other headache in various aspects. The main difference between migraine headache and other headaches is that more often than not, the headaches of different kinds as identified by The International Headache Society (IHS) occur on both the sides of head which is one of the decisive diagnostic differentials, differentiating non-migraine headaches from the migraine ones. Another asymmetry lies in the concurrence of certain premonition like nausea, vomiting, increased sensitivity to loud sound and light etc. in case of migraine headaches which are rare with non-migraine ones.

Migraine is equally common in both the sexes during childhood stage however with the onset of puberty the females become 3 times more vulnerable to it. Hormonal change in the fairer sex is often accounted for it.
There are different types of migraine which are categorized on the basis of symptoms they bring forth. Nevertheless two more common ones are migraine with aura and migraine without aura. Other kinds are as
follows:

• Abdominal migraine
• Basilar artery migraine
• Carotidynia or facial migraine
• Headache-free-migraine ( aura without migraine)
• Ophthalmologic migraine/ ocular migraine
• Status migrainosus which is of severe nature with a headache phase of 72 hours, whether it’s treated or not!

Hence World Health Organization (WHO) has better described the migraine as one of the most incapacitating diseases of mankind as one attack of migraine can put your life on shelf from couple of hours to few days! For this reason you need to initially make out whether you are a victim of migraine or non-migraine headache and if turn out to be one then just read on further to get more valuable info concerning the various causes and symptoms of migraine including various time tested natural home remedies for migraine.

Causes Of Migraine

Specifically no prime movers responsible for triggering migraine has been identified yet there are some factors which are considered to play a role in furnishing the ground for migraine. Those causes are as follows:
• Family history with reference to finding out the migraine patient if any earlier. Thus role of heredity in passing off of migraine has encouraged researchers to locate “migraine gene” in hopefulness of finding the more effective treatment for migraine.
• Nervous tension
• Immoderate or moderate amount of sleep
• Certain medicines like vasodilators and oral contraceptives
• Smoking
• Foods and foods add-on like alcoholic beverages, caffeine, chocolates, manufactured sweeteners, monosodium glutamate (MSG), citrus fruits and meat with nitrites
• Exposure to phosphorescent or effulgent lighting
• Strong odors like perfumes, colognes, petroleum distillates etc.
• Hormonal alternations like menstruation (very common), pregnancy and ovulation
• Alterations in atmospheric conditions or time zones
• Metabolic or communicable diseases
• Cold stimulus as in case of ice cream headaches
• Allergies or hypersensitive reactions
• Hunger

Symptoms Of Migraine
There is wide variety of differences regarding the occurrence of symptoms of migraine which might present them a long ago before headache, just before the headache, during the headache and even after it. Although all the symptoms of migraine are not universal in nature yet there are certain typical ones which are as follows:
• Gentle to unsparing pain normally restricted to one side of head
• Experience of pain during any kind of physical activity
• Sickliness to do normal chores
• Nausea
• Vomiting
• Increased responsiveness to light and sound
• Feebleness in an arm or leg or on one side of face

Natural Home Remedies For Migraine

• The juice of fresh ripe grapes is acknowledged as one of efficient natural home remedies for migraine. To make use of it just grind fresh ripe grapes and drink without adding water to it.
• Consumption of Niacin vitamin rich foods also helps in beating migraine down. The sources include whole wheat, green leafy vegetables, nuts, sunflower seeds, liver and fish.
• Using cabbage foliage compress on forehead has been one of beneficial natural home remedies for migraine which should be applied on forehead for long period of time. Do keep on replacing cabbage compress when it starts getting dry.
• Application of lemon crust over forehead too is counted as one of cool natural home remedies for migraine which has received high regards from many patients of migraine.
• Vegetable juices too provide relief from the migraine. To put them to use you can utilize combo of spinach, cucumber and beet juice as per taste. Thus, you can take any one of the below mentioned combo of vegetable juices:
o 300ml of spinach plus 300ml of carrot juice
o 100ml of each of cucumber and beet along with 300ml of carrot juice
• Go for 10-12 almonds as it’s found to be very effective in overcoming migraine hence include it in your diet.

Diet For Migraine

• Stay away from the wheat flour products, canned foods, rich cakes, confectionaries, pastries, sweet cereals, greasy foods, pickles and sauces.
• Prefer diet rich in fruits, nuts, milk, butter and vegetables.
• Eat many meals of smaller quantity rather than fewer heavy ones.
• Drink lots of water to ease down the digestion process.

BENEFITS OF GINGER

Posted By: VAIBHAV RAJ on 2:13 AM

Ginger benefits in healing a lot more diseases beyond mere cough and cold. For instance, it is useful in curing indigestion, colic diseases, anorexia, motion sickness, joint pain, toothache, headache, etc.

Usually, the rootstock of this aromatic rhizome is used, whether dried or fresh. The herb is also used for flavoring various culinary preparations. Moreover, certain varieties of tropical ginger plant is also used in landscaping for aesthetic appeal.

Scientific Name: Zingiber officinale Roc.
Other Names: Race ginger, Black ginger, Adrak, Ada, Alu, Ale, Ardarak, Inji, Vishvabheshaja, Shen Jiang (Chinese), Gingembre (French), Ingwer (German), Zenzero (Italian)

Native Region

Ginger is native to Southeast Asia. This perennial herb is cultivated in India, China, Nigeria, Indonesia, Bangladesh, Nepal, Brazil, Japan, Thailand, Sri Lanka, USA, Australia, etc. It belongs to the Zingiberaceae family.

Healing Properties

Ginger has diaphoretic, antiemetic, circulatory stimulant, expectorant, digestant, antimicrobial, rubefacient, carminative and anti spasmodic properties.

Regular consumption of ginger regulates blood sugar levels, reduces blood pressure and lowers LDL cholesterol. It is also helpful in getting rid of migraine headache.

The herb contains chemicals that control nausea and inflammation. Thus it is highly beneficial in reducing motion sickness, morning sickness and chemotherapy related nausea. The anti inflammatory quality of ginger provides relief from rheumatoid arthritis pain.

Ginger inhibits the growth of toxic bacteria and cancer cells in the colon. In addition, it has anti ulcer qualities that help prevent ulcers.

Benefits of ginger also include relief from constipation, diarrhea, intestinal gas, flatulence,dyspepsia, stomach ache, and so on. However, it may irritate gastric ulcers.

It helps soothe sore throat and treats common cold, cough, asthma and bronchitis. Plus, it acts as an antihistamine and hence is useful in dealing with allergies. The herb facilitates colon cleansing as well.

Ginger contains essential oils and amino acids. Furthermore, it is low in saturated fats and rich in vitamin C, vitamin B6, potassium, magnesium, manganese and copper. It does not contain cholesterol.

Here’s an interesting video explaining ginger health benefits.

Medicinal Uses of Ginger

• Having one teaspoon of ginger juice mixed with honey is one of the best natural home remedies for nausea, vomiting and dizziness. You can also mix onion juice.
• Add one teaspoon each of ginger juice, lime juice and mint juice in a glass of water. Add some honey, too. Drink this solution to heal heartburn and indigestion.
• Ginger benefits in increasing appetite. Thus, you can take a ginger slice, put some lemon juice on it and sprinkle salt. Consume this mixture daily to improve your appetite.
• Take one teaspoon each of ginger, cumin, cinnamon powder and add some honey in it to make a thick paste. Consume one teaspoon of this mixture three times in a day to cure diarrhea.
• Mix one teaspoon each of cardamom and ginger powder in a cup of water. Add a pinch of asafetida in it and drink the solution to get rid of stomach gas.
• Ginger juice can be used as ear drops to relieve earache.
• Prepare a paste by grinding a piece of dry ginger (Sonth) and asafoetida in milk and apply it to cure Rheumatoid arthritis naturally. Keep the affected area exposed to sun for sometime to make this therapy more effective. Plus, eat half an inch of ginger root regularly.
• When dealing with joint pain, apply a mixture of warm sesame oil or mustard oil and equal amount of ginger juice.
• Mix half a teaspoon of ginger juice and little honey in a semi boiled egg. Have this mixture during night as a natural remedy for impotence.
• You can prepare ginger tea by adding slices of a one-inch ginger piece in a cup of boiling water and letting it steep for about 15-20 minutes after covering it. Finally, add honey. This soothing tea strengthens the immune system and boosts circulation.
For more help, check out this video showing how to prepare ginger tea.

You can also mix lemon juice in it to cure cough, cold, sore throat, heartburn and fatigue. Another benefit of ginger tea is that it induces sweating which, in turn, reduces fever.
• Inhaling vapors of hot ginger tea helps reduce cold and congestion.
• Taking one teaspoon of a mixture prepared from equal quantities of dried ginger, pepper and long pepper serves as a good ginger remedy bronchial asthma.
• Prepare herbal tea by adding half a teaspoon of ginger powder, a pinch of clove and cinnamon powder in a cup of boiling water. Add honey. Drink this decoction to treat cough naturally at home.
• Having 1/3 teaspoon of dried powdered ginger relieves migraine headache. For tension headaches, apply a paste prepared by rubbing dry ginger on a grinding stone. Add a few drops of water to make the paste.
• Mix one teaspoon each of ginger and turmeric powder. Add sufficient water to prepare a paste. Apply this paste on boils to cure them.
• Ginger benefits in getting rid of menstrual problems like menstrual cramps and irregular menstruation. Take a piece of fresh, ground ginger and boil it in a cup of water. Consume this solution after meals, three times in a day. You can also add brown sugar in it.
• Before meals, chewing ginger sprinkled with salt aids in digestion. Simply eating ginger eases sore throat. When dealing with toothache, chew it for about half an hour to relieve the pain.
• Chewing ginger pickled with vinegar removes bad breath after a meal.

Ginger works as a food preservative as well. Besides, it provides a warming flavor in biscuits, cakes, and beverages like beers and ales.

The characteristic pungent flavor and odor of this spice comes from its principal compounds, that is, zingerone, shogaols and gingerols.

Precautions

When taken in excess, it can give rise to issues like stomach discomfort, belching, heartburn, diarrhea in some individuals. Besides, when applied on skin, it may cause skin irritation.

In addition, though ginger benefits in the natural treatment of diabetes and cardiovascular conditions still, do consult your doctor before taking it as a remedy. Same is the case with pregnant and breastfeeding women (should not take more than 1g ginger per day).

This herb is likely to interfere with blood thinning medications, thereby increasing the risk of bleeding and bruising because of slow blood clotting.

Plus, as it helps lower blood sugar and blood pressure, it may interfere with anti diabetes medicines and calcium channel blockers.

Home Remedies For Yellow Teeth

Posted By: VAIBHAV RAJ on 2:03 AM

What are Yellow Teeth?

Teeth characterized by yellow colored stains on them are referred to as Yellow Teeth. Apart from staining, the yellow coloration could also be caused by other reasons. Lack of regular oral hygiene plays a significant role in causing Yellow Teeth.

Yellow Teeth is a common and embarrassing problem that can be cured with conventional as well as home treatments. In this regard, numerous home remedies for Yellow Teeth natural treatment have been in effect since time immemorial.

Conventional treatments, on the other hand include bleaching trays, whitening strips, dental veneers and other complex procedures.

Certain individuals tend to have naturally yellowish teeth because of inadequate mineralization of the outer layer of the teeth that covers dentin, a naturally yellow colored layer on the teeth. Most of the treatments generally do not give desired results in such cases.

Causes and Symptoms of Yellow Teeth

Yellow Teeth are usually caused by consumption of certain foods land beverages such as turmeric, potato, blueberry, blackberry, tobacco, red wine, tea, coffee, chocolate and a variety of other similar chromogenic items. Nicotine deposits on the teeth due to cigarette smoking also lead to staining and discoloration of teeth.

Environmental factors for instance, the presence of too much fluoride in water can also cause the same. Aging also contributes in causing this condition, not due to staining but due to natural wearing and tearing of the enamel thereby exposing the yellow dentin.

Intake of certain types of prescription drugs, liver diseases, radiation therapy, hereditary factors, tooth traumas in childhood and tooth decay arising from improper oral hygiene can also be held responsible for causing this embarrassing problem.

The most obvious symptom of Yellow Teeth is the presence of yellowish or yellow brown color on the surface of teeth.

Natural Home Remedies for Yellow Teeth

• Regularly rubbing dried and powdered orange peels on the teeth is one of the most effectivenatural home remedies for Yellow Teeth.

The white part of orange peels can also be used for this Yellow Teeth natural remedy. This powder can also be used with dried basil leaves to prevent and heal this problem. Sage leaves are also beneficial in dealing with Yellow Teeth.

• Rubbing the teeth with strawberries is one of the best natural home remedies for Yellow Teeth. Follow this home remedy on a regular basis and brush the teeth properly afterwards to remove the sugar and acid left on the teeth after rubbing.

Strawberry pulp can also be used with baking soda to remove the yellow stains on teeth.

• Prepare a mixture by adding half teaspoon of vinegar and a pinch of salt in half a tablespoon of baking soda. Apply this mixture on the teeth to reduce Yellow Teeth at home.

• A combination of half a tablespoon of baking soda and one or two drops of hydrogen peroxide works as an excellent natural teeth whitener.

• Apple, carrot and celery are also considered as valuable Yellow Teeth home remedies. Eat any of these foods after having meals to scrub away stains, aid in whitening of Yellow Teeth and reduce Bad Breath.

• Rubbing the teeth with bark of walnut tree helps to get rid of stains and naturally whiten Yellow Teeth.

• Brushing the teeth with apple cider vinegar every night is one of the simplest natural home remedies to whiten Yellow Teeth. One teaspoon of apple cider vinegar can also be mixed in a glass of water and used daily as natural mouthwash for whitening Yellow Teeth.

• Take three parts of lemon juice and one part of salt. Apply this mixture on the teeth for about one minute, spit it out and finally brush the teeth normally. Follow this natural remdy about two times per week to whiten Yellow Teeth naturally. Do not use this remedy in case of sensitive teeth and gums.

Diet for Yellow Teeth

Chewing foods like guava, apple, cucumber, sprouts and other such crunchy foods helps in removing stains and curing Yellow Teeth. Strawberry pulp also serves as a good natural bleaching agent used to whiten Yellow Teeth.

In addition, make it a habit to clean the teeth after every meal and do not scratch the stains with fingernails. Avoid caffeinated, alcoholic and carbonated beverages. Plus, quit the dangerous habit of cigarette smoking and tobacco abuse.

The 5 Rules Of Morning Workouts

Posted By: VAIBHAV RAJ on 1:35 AM

Don't start your day hating life. Launch yourself out the door and get your blood flowing with these morning workouts!

Mornings are, to put it bluntly, hell for some of us. The sound of the alarm clock violently ringing in our ears rips us out of rest and puts us instantly in a bad mood. Worst of all, we're completely aware of being in a bad mood, but believe we're powerless to stop it. We have to wait until the mood burns off and hope we don't do anything we'll regret later.

It probably shouldn't be this way. After all, the way you wake up in the morning affects the rest of your day—diet and training included. If you start out on the wrong side of the bed, you're more likely to hit up the fridge and dominate that cheesecake you've been saving up for your re-feed, or post ill-advised rants on Facebook, maybe half-ass your grooming, and end up having to cut your gym time because you're running late. A bad morning becomes a bad day.

Although it might feel like a curse, you're not doomed to be either a "morning person" or a morning troll. There is a way you can wake up better, improve your mood, boost your metabolism, prime your body to build muscle and shred fat, and walk out the door feeling energized. Best of all, it only takes a few minutes. And yes, I do accept cash, thank you very much.

On second thought, I'll teach you how to do for free, in the hopes that the world will be a happier and more awesome place. Or at least to decrease the chances that I might have to bear the brunt of your morning misery in the future.

Without further ado, allow me to introduce you to neural morning primers.

NEURAL WHAT-ING WHAT-ERS?

The concept of a neural morning primer (NMP) is simple. It's a small 5-10 minute circuit-style bodyweight workout that's programmed strategically to wake up your nervous system, get the blood flowing, kick your hormones into overdrive, and introduce a massive amount of oxygen to your body, thereby shooting your brain into productivity mode.

I've been prescribing these for clients for the last five years or so, but I don't claim to have invented them. The concept has many other names and has been used since the dawn of bodybuilding. If you've read Arnold's recent bookTotal Recall you'll find a couple of pages inside describing his morning routines, along with the other Olympians. John Romaniello has advocated something similar, calling them "neural wakeup calls," and others trainers have used different names. And if you check with the yoga folks, you'll find many who utilize sun salutation routines right after leaving bed.

No matter the name, the benefits are real. Since the NMP is to be performed the second you pull your ass out of bed, you're working out under a fasted state. This, in turn, will spur your human growth hormone secretion and improve your insulin sensitivity.

Also, due to NMP's brevity, intensity, and flexibility demands, they loosen the body and provoke endorphin production (the feel-good chemical in your brain). In other words, you'll walk out the door feeling awesomely awesome, like you're the sexiest piece of meat on the planet.

So how can you build a successful NMP routine? Having tested them on many clients over the years, I've crafted these of guidelines to help you build your perfect routine.

IT HAS TO BE PERFORMED IMMEDIATELY UPON WAKING UP

This one has to do more with habit than anything. You create the expectation that your body has to perform the second it wakes up. It may resist at first, but with practice it'll fall in line.

I hear you whining. "But seriously:right when I wake up?" Of course you can go pee and drink a glass of water, but that's it. You'll save yourself some spilled coffee and burnt eggs if you start off your day with a quick workout rather than, say, watching cartoons.

IT MUST HAVE AT LEAST ONE EXPLOSIVE MOVEMENT

In order to get your blood pumping like crazy, boost muscle building, and elevate your metabolism for the day to come, you need to include at least one sort of explosive exercise in your routine.

Jump squats and lunges are obvious examples, but you could also try explosive push-ups or tornado jumping jacks, where you spin 90-180 degrees during the jump.

IT MUST HAVE AT LEAST ONE STATIC STRETCH MOVEMENT

The stereotype is that every meathead is stiff as a board, and probably doubly so after staggering out of bed. But as anyone who ever saw Flex Wheeler do the splits can attest, aesthetic people are even more impressive when they're flexible. Like most other things in life, the best way to get better in this respect is to practice it every freaking day.

Examples of such exercises are spiderman lunges with bottom holds (pushing your hips forward),Bulgarian split squats with bottom holds, Hindu push-ups with 3-second holds on top and at the bottom of the movement, and lateral lunges with a hold at the bottom.

IT SHOULD BE SHORT AND SWEET

Remember, your morning workout is something you should want to do every day, and that includes your workout days. You don't want to overdo it and be tired for the remainder of the day, or worse, work out so hard that your gym performance suffers. As a general rule, your morning workout should be under 15 minutes and not loaded with reps.

IT SHOULD FIT YOUR AESTHETIC GOALS

If you're a man who wants to target your quads and shoulders, focus your morning routine there. If you're a woman who wants to build your butt and chest, then by all means squat, thrust, and press when you wake up. If you want an impressive set of abs, congratulations—you're human.

If none of those describes you, then fine. Be that way. If that sounds like you, here are the general templates for the routines that my male and female clients have found most effective for their aesthetic goals.

Sample Gentlemen's Morning Routine

Perform the whole circuit with little to no break between exercises. Perform it once on workout days, and twice on non-workout days. If done twice, rest 20-30 seconds between exercises.

A1. UNILATERAL LOWER BODY MOVEMENT W/ 3-SECOND HOLD
8-15 reps per leg
A2. STATIC CORE EXERCISE
15-30 sec hold
A3. DYNAMIC UPPER BODY MOVEMENT
(SHOULDER EMPHASIS)
8-15 reps
A4. STATIC UPPER BODY EXERCISE
(SHOULDER EMPHASIS)
15-45 second hold
A5. DYNAMIC CORE MOVEMENT
Maximum reps in 30 seconds
A6. EXPLOSIVE BILATERAL LOWER BODY EXERCISE
10-15 reps

Sample Ladies' Morning Routine

Perform the whole circuit with little to no break between exercises. Perform it once on workout days, and twice on non-workout days. If done twice, rest 20-30 seconds between exercises.