5 Yoga poses to calm your mind
5 Yoga Poses to Calm Your Mind Yoga / By Sophie Addison When people are liable to anxiety, depression, and stress, it is more essential than ever to seek ways to relax the mind. Relationships, school, work, and financial worries take a toll on our bodies and minds. Yoga can be a pleasant break from the tensions of our daily life. According to one study, practising yoga regularly can help fight anxiety, depression, and stress. In addition, yoga can benefit the overall calming of your mind; these five poses have been selected, making a difference in lowering your overall stress levels when practised mindfully. Child’s Pose Extending your lower back and hips by this pose can be very relaxing and help decrease weariness. First, sit on your heels while leaving a gap between your thighs to try out this pose. Next, extend your upper body on the floor with your midsection resting between your thighs and your arms entirely on the floor. Take a few long, deep breaths in this posture. This pose can be held up to five minutes or longer if you wish. Cobra Pose This is a challenging pose but compelling at the same time. It boosts your mood and energy level while strengthening your back. Lie with your face down, positioning the palms on the floor at the width of your shoulders for the cobra pose. Place your lower body and pelvis on the ground throughout, take a deep breath, and lift your chest off the floor while keeping your body in the same place. The attention should be on raising from your core rather than just resting on your arms. You can take several long deep breaths while holding this pose, then let the body rest on the floor while you exhale. Warrior II There are three types of warrior poses. Warrior two is a natural yoga pose that helps to release stress and tension. Remind yourself of your inner strength and the capability to stand with tenacity against life’s challenges. Dancer’s Pose This is an excellent yoga posture, not just for dancers. Anyone can apply this yoga pose to their regular practice. It is a charming pose that symbolizes elegance and grace. You can do this pose as if you were a dancer with a light and happy feeling. The dancer’s pose not only helps to release stress but also opens up the chest. Crow Pose This is a mighty pose, which is not an easy pose to do. You will appreciate yourself when you finally execute the crow pose, despite the time and practice it will take. This pose improves your concentration, focus, and strength. Observe your mind turn calm and happy while doing this pose. This state of mind is known as Prasanna Chetana, p relaxed and pleasant awareness. Having an alert mind can also help you to overcome the symptoms of depression. Emotional and mental health is as important as physical health. Stress can affect our mental as well as physical well-being and inner peace. Practising yoga regularly can help in managing, which in turn lowers the risk of stress-related health problems. Sophie Addison is a skincare expert and blogger who is passionate about sharing her knowledge. She has written about everything from joint pain treatments to wrinkles to weight loss and fitness news. In addition, she listens to music and loves to do gardening. This article was first posted on the Art of Living Retreat Center’s Website and is republished with the authors’ permission. Check out our Trekking packages for Nepal, Bhutan, India, and Tibet.
14 health benefits of trekking
Most of us know the importance of exercise. However, it is vital to prioritize the activity that gives us the most significant health benefit in our increasingly busy lives. Working out at a gym might appear less than desirable after a day of sitting at a desk in the office. Therefore, it is unsurprising that an increasing number of people are beginning to ditch the gym and have started hitting the trails to enhance their health. Moreover, the great news is that just half an hour of walking or hiking can significantly impact your health. Trekking in the mighty Himalayas or any mountainous area offers a wide range of benefits to our mind, body, and soul: the breathtakingly picturesque views and the serene and quiet moments of self-reflection. Trekking and backpacking outdoors give many health benefits that range from the physical to mental and spiritual. There is something naturally majestic and gratifying, which eventually provides an abundance of confidence as you increase your habit of trekking in the lap of mother nature. One significant benefit of trekking is under the sun. The sun is the best source of vitamin D. It has a major contribution to the benefits 5 – 8 listed below. Are you aware that about 1 billion people suffer from Vitamin D deficiency? 1. Experience the rich flora and fauna You can come across unusual birds, diverse wildlife, beautiful plants, and trees with medicinal valuable healing properties that can rarely be spotted in crowded cities. 2. Invigorated heart and lungs You can get clean, fresh air that enhances your respiratory system and the capacity of the lungs. The more fresh air you breathe, the more capable your lungs become; the more blood the heart pumps, the healthier it gets. In addition, hiking with a backpack for extended periods makes for a great cardiovascular workout, especially when you push yourself to a point when talking becomes quite difficult. Giving yourself good exercise not only invigorates your heart but also lowers cholesterol and blood pressure. 3. Improved Fitness and Weight Loss Several surveys show that extended periods of daily hiking with a backpack between 6-8 hours turn the body into a competent fat-burning and testosterone-fueled machine. Trekking involves walking up and down hills. The uphill walks can bring the heart close to the target heart rate while giving it time to recover on the downhill walks. 4. Perseverance and Discipline Long-distance walking while persevering to reach a destination tests the hiker’s patience and determination. The trekkers must abide by a few guidelines and remain disciplined in the mountains as the hills share risks. Trekking can be a solo activity or group; if trekking in a group, teamwork needs to be involved while walking with the team. Helping each other adds to the fun of the journey while motivating the less experienced hikers. 5. Mental benefits Mountains can provide an unmistakable serenity level rarely available in a city’s hustle and bustle. The scenic views, The picturesque views, beautiful water bodies, the snow-clad mountains, and the beautiful starry nights help calm the mind. The breathing of fresh air and admiring the breathtaking nature make our bodies release endorphins, a happy hormone that reduces stress levels and makes us happy. 6. Longer life. Research has shown that hiking for 8 kilometres at a slow pace is sufficient to reduce the risk of strokes, heart failures, and heart attacks slightly above 30%. Eight kilometres is estimated at around 10,000 steps. You can monitor this in one of the several modern intelligent gadgets. Studies have also shown that remaining active is a significant way to reduce cancer risk. Working out lowers the estrogen in your bloodstream, the primary reason breast cancer inactive women are less likely. 7. Revamp your mood Doctors encourage exercise such as walking to avoid depression increasingly, and numerous clinical studies have shown that training has improved depressive symptoms almost as well as anti-depression medicine. In addition, trekking is a perfect mood booster as it combines the physical benefits of a workout with the added mental health of being in nature while socializing with other hikers on the trail. Increasing studies show a link between mental well-being and the number of time people spend in nature. In addition, some clinical studies have shown other benefits of spending extended periods in the heart: reducing stress and blood pressure, improved energy levels, and sound sleep. In the ever-increasing fast-paced society, increased emotional well-being and reduced stress are some of the incredible health benefits of trekking! 8. Strong and Agile bones The leg muscles’ agility and flexibility increase with the up and down walk on the undulating terrain. Trekkers have well-toned leg muscles that look good and stabilise the ankles. Some trails involve climbing as much as 1000 meters and the same descent, which provides an excellent workout to the legs, core, and arm muscles. Hiking with a reasonably heavy backpack can help increment your bone density. It has been recorded that trekking has helped people with arthritis and back pain (you need to adjust your backpack’s straps to avoid more damage). The hiking trails can be a mixture of comfortable soft ground or rocky paths that can twist your ankle, and you need to be mindful when hiking. Carrying a suitable load is helpful to give yourself a better workout and a perfect way to increase your bone density. An added benefit of trekking is a low-impact exercise, which is ideal for those suffering from joint pain. 9) Improve your balance Hiking on the hills is an excellent way to improve mental agility to strengthen your core, which in turn helps to improve your balance. The irregular surface helps the small muscles stabilize your ankles to strengthen and react faster when you lose balance. These muscles are essential for proprioception – it is your body’s sixth sense, which helps give you the ability to catch yourself when you trip or prevent tripping with better balance. Unfortunately, this ‘sixth sense’ will decline like
Training for a trek with Life Fitness Bike
10 Health benefits of an exercise bike while training for a trekking vacation. Taking care of health is essential. We have many worries in our daily lives, we run around all the time to take care of everything, but we cannot forget to spend some time on physical activities that help us keep fit, relax and move the body. This exercise routine makes us more active, increasing our well-being. In this scenario, the exercise bike is an excellent ally. Know the benefits of the exercise bike. To know more tips about exercise bikes, you can find them at Life fitness bike.
Benefits of black tea
Fights free radical damage Lowers high cholesterol Lowers high blood pressure Fights cavities Promotes weight loss If you are a tea lover, please know that it is the most popular brew globally. (Coffee is gaining popularity rapidly!). It is not just a pleasant and refreshing drink; beneficial components like flavonols, catechins, tharubigins, and theaflavins in black tea make it an exceptional brew. Black tea has been flying under the radar, while green tea has been grabbing headlines regularly. Read on to discover or learn that an everyday old cuppa is just as good for you. How are the two different? Although green and black tea come from the same plant known as Camellia sinensis, they are processed differently, giving them different compositions. While black is fermented, green tea goes through no fermentation, so the dark colour and bitter taste of the former. Even though the total number of flavonoids remains similar, flavonoids’ nature undergoes some changes after fermentation. Some catechins get oxidized or condensed to theaflavins during the process, which results in the black tea having roughly 45 times higher content of thearubigins and 99 times more content of theaflavins (both are tannins) compared to green tea. However, green tea contains three and a half times more catechins than black tea. Due to this chemical composition, black tea holds the following benefits for your health and well-being. 1. Fights damages caused by free radical With their potent antioxidant properties, polyphenols help fight the damaging effects of free radicals, like catechins, theaflavins, and thearubigins. Free radicals form naturally in one’s body during the conversion of food to energy. However, some specific factors can increase their numbers, challenging the body to neutralize aptly. These days the increased intake of processed, refined food, alcohol, smoking, and extended exposure to the sun contributes to multiplying the number of free radicals in our body. These cause oxidative damage to your cells. The damage contributes to premature ageing and plays a role in contributing to diseases like diabetes, heart disease, and cancer. A cup of black tea can be translated as providing a coat of protective and anti-ageing antioxidants by repairing the damages caused by free radicals. 2. Lowers high cholesterol High cholesterol levels can increase the risk of atherosclerosis (which happens when plaque builds up inside your arteries) and even heart issues. If you are fighting hard to keep your bad cholesterol in control, your daily dose of black tea can lower it. A study was conducted on slightly high cholesterol people; they had five black tea servings daily for three weeks. Drinking this brew helped reduce LDL cholesterol by more than 10 %, and total cholesterol levels were down by 6.5 %. Regular tea consumption might also help to reduce LDL oxidation and minimize the risk of atherosclerosis. In addition, tea catechins are thought to counter cholesterol irregularities by limiting cholesterol absorption in the intestine. 3. Help control high blood pressure Hypertension or high blood pressure is the root of many severe medical conditions such as stroke, kidney failure, heart failure, and heart attack. Fortunately, a pleasing wellness lifestyle, good eating habits, keeping the weight healthy, and good physical exercise go a long way in controlling your blood pressure. In addition, an odd cup of plain black tea is a bonus to keeping hypertension at bay. Another study showed that having three regular cups of black daily for half a year decreases both systolic and diastolic blood pressure in the subjects. Tea may impact hypertension with improved cell functioning that line your blood vessels and heart. Another possibility relates to its ability to burn abdominal fat, which helps control blood pressure. When this was applied to public volunteers, the study showed a reduction of up to 10% in the risk of hypertension and 7-10% in heart disease. 4. Prevents cavities Tooth enamel usually repairs itself by using minerals from saliva and fluoride from toothpaste or other tea sources for those who drink it. However, more minerals are lost when the tooth decay continues, resulting in cavities. Having tea regularly enhances tooth enamel protection and repair with components such as Streptococcus sobrinus and Streptococcus mutans. 5. Boosts weight loss If you are on a program to lose weight, black tea can be your added benefit. Several studies have shown that the composition of bacteria in the intestine changed, increasing the number of bacteria associated with lean body fat and ridding bacteria linked with obesity. While it is still essential to be attentive to diet and regularly lose those unwanted kilograms, black tea can improve metabolism. 6. Improves immunity while fighting infections We are routinely exposed to harmful germs that can trigger various illnesses. Generally, our immune system can protect and fight off diseases. However, our immune system can help when possible, and black tea is one extra help. The compounds in black tea have been found to act against a spectrum of microorganisms known to cause disease. 7. Defends against diabetes. Unrestrained diabetes can lead to a succession of weakening eyes, damaged nerves, heart, and kidney disease. Insulin, a hormone, controls the blood sugar level; it helps move glucose from your body into cells to be broken down and released as energy. People with diabetes cannot break down glucose into energy because insufficient insulin or insulin is not functioning well. Black tea can come to your rescue if you are at risk of high blood sugar levels. Research has indicated that tea-based compounds such as theaflavins, epicatechin gallate, epigallocatechin gallate, and other tannins improve insulin activities. A moderate intake of one to two cups of tea daily has lowered the risk of diabetes type 2 by 70%. However, if milk is added to your drink, the beneficial effects are considerably reduced. A study found that adding 10 grams of milk to a teacup reduced insulin-boosting capability by 2/3rd. Adding 50 grams of milk decreased the benefit by nearly 90%; similarly, other non-dairy creamers and soy milk also caused a reduction in the enhancement of
What is superfood?
Update 2020: The world had to face the COVID 10 pandemic, which infected millions of people and took the lives of tens of thousands of patients from around us. There is no better time to educate people on the benefits of using superfoods to strengthen our immune systems than now. You would have probably heard the term superfood thrown around frequently these days about all the benefits of this nutrient-rich addition to the diet. It is becoming more popular as people have become more conscious about their health and healthier lifestyles. But, you might still be wondering what superfoods are. Superfoods do much more than meet your daily vitamin and mineral needs while helping shed a few extra kilograms in time for the swimsuit for the summer. These foods will help you achieve better health and help prevent chronic diseases while improving your daily feel. Some of these superfoods also have anti-ageing properties. A combination of regular exercise and a balanced diet with the addition of these superfoods to your daily lifestyle can benefit various aspects of your health. What Are Superfoods? More and more people are aware that eating healthy has a significant impact on the way we feel. For example, you are highly likely to feel lethargic, weighed down, and sluggish if you fill up processed junk or fast food. Instead, fill up with loads of nutrient-rich fruits and vegetables, and you will most likely feel good and full of energy. Superfoods take you to the next level by helping to optimize your bodily functions by providing abundant nutrients. There are no benchmarks to the definition of a superfood. But, generally, these foods are loaded with nutrients that provide your body with vitamins and minerals; you need to feel great and thrive. You are bound to feel much better than ever if you include a few servings of these foods in your daily diet paired with regular workouts. The benefits of top 15 Superfoods 1. Acai Berries The acai berry is an essential player in defining what superfoods are. They contain a high content of healthy fats, phosphorus, potassium, fibre, an assortment of vitamin Bs, and magnesium. In addition, studies have shown that acai berries’ compounds can help maintain healthy blood sugar levers, enhance cognitive function, and enhance lipid profiles. Due to its increasing popularity, acai powder is more commonly available at health food stores, making a nourishing bowl or mixed into smoothies. 2. Almonds Almonds are one of the nuts that are rich in nutrients that is available, They are among the best non-dairy sources, high in protein, vitamin E, and calcium. Almond provides more milligrams of calcium per serving than any other nut. You can enjoy these nuts by soaking, roasting, or even raw as a tasty snack. However, you will have to keep in mind that almonds are high in calories, so you will control your consumption to avoid unwanted weight. 3. Avocados Avocado is a perfect example of the question – What are superfoods? It is near impossible not to include this super nutritious fruit in the superfoods group. Although avocado is enjoyed chiefly and used in cooking as a vegetable, it is a fruit. The avocado is rich in good cholesterol, good for the heart, vitamins C and K, and folate. It is also one of the best sources of potassium; it contains more bananas. There are numerous ways to enjoy this creamy fruit. You can add it to a salad, sprinkle some seasoning, and eat or even spread it over a slice of bread. 4. Blueberries Blueberries are packed with nutrients even though their tiny size and are another example of a great superfood. Blueberries contain manganese, phytochemicals, vitamin C, vitamin K, and disease-fighting antioxidants. It can be used as a natural sweetener in salads, enjoyed on its own as a healthy snack, add them to baked goods, and the best of it all; these are not only healthy but has the bonus of being delicious. 5. Broccoli Rabe It is also known as rapini. Broccoli rabe is a green vegetable that is on the list of top 10 superfoods without question. It is brimming with bone-strengthening vitamin K, folate, calcium, manganese, and vitamins A and C. The compounds found in this vegetable are believed to help reduce inflammation, protect against eye disease, improve the heart’s health, keep the skeletal structure healthy, and even help prevent the advancement of cancer. 6. Cinnamon This delicious bark does more than add flavour to sweet treats and seasonal drinks. It is high in antioxidants; it has been associated with improvements in nausea, PMS symptoms, decreased inflammation, and lowered blood sugar levels. Sprinkle some cinnamon over your smoothie, porridge, or yoghurt to increase the nutritional value of a healthy breakfast and enjoy the numerous benefits from this priceless spice. 7. Coconuts Coconut and coconut oil are high in medium-chain triglycerides, a healthy fatty acid that helps support your intestines’ improvement with its bacteria-fighting antioxidant properties. These easily digestible fatty acids are quickly burned to provide immediate energy as fuel rather than stored as fat. Coconut oil has been associated with not just weight loss but also preventing bone loss. Make sure to use it with unrefined extra virgin olive oil for your cooking and baking to add a dose of healthy fats. 8. Flaxseeds Flaxseed contains omega-three fatty acids that are great for your heart, improve the brain’s functions, reduce inflammation, and even prevent diabetes and cancer. These seeds are high in phosphorus and manganese thiamin and contain fibre and protein in every help. You can acquire the benefits of flaxseeds by using them in everything from hummus, cereals, and salad or by consuming flaxseed oil in either capsule or liquid form. 9. Goji Berries Goji berries have up to 12 times the antioxidant levels of blueberries. So it’s not surprising that these berries top the charts as one of the most nutrient-packed superfoods that benefit both women and men. Goji berries have been
Benefits of sea buckthorn leaves tea
Sea Buckthorn Tea for Weight Loss Were you aware that not only the berries but even the leaves can be made into herbal tea with some exciting health benefits? Drinking tea from the sea buckthorn leaves, also known as seaberry leaves, can be particularly helpful in reducing excess weight, pain caused by rheumatoid arthritis, or even improve one’s overall health by its consumption as it contains numerous antioxidants and antibacterial phytochemicals. Weight Loss Most people are aware that excess body weight causes all sorts of health problems. However, most people are unaware that excess body fat around the abdominal area, also known as visceral fat or central obesity, can be dangerous as it increases cardiovascular diseases and diabetes. A healthy diet and regular exercise are the most effective weight loss practices. However, many herbal infusions and dietary supplements are available nowadays as an alternative to weight loss. The sea buckthorn plant, also known as Hippophae Ramnoides, is a flowering plant family Elaeagnaceae species. It is native to the cold-temperate regions of Asia and Europe. In one of the many kinds of research, this plant significantly reduced visceral fat in obese mice. Anti-Inflammatory and Anti-Arthritis Properties Weight loss is not the only health benefit of drinking sea buckthorn tea. A study in India was published in the November 2005 issue of the Journal – of International Immunopharmacology discovered that the sea buckthorn leaf extracts reduced anti-inflammatory symptoms in mice, proving the potential to treat arthritis. Rheumatoid arthritis is an inflammatory joint disorder characterized by stiffness and pain in the affected areas. It is estimated to affect more than a million Americans, escalating the demand for this often incapacitating condition. If you are interested in learning more on any of the mentioned subjects, you can study more at http://www.seabuckthorninsider.com/health-benefits/joints-and-arthritis/. Antioxidant Activity The potent antioxidant properties in seabuckthorn berry juice have been attributed to its many outstanding health benefits. A group of researchers in India discovered that the sea buckthorn leaf extracts had potent antioxidants when measured in conventional methods used to evaluate antioxidant potency in food and drinks. Food and beverages with high antioxidants protect from diseases related to old age, such as cardiovascular disease, macular degeneration of the eye, Alzheimer’s disease, and cancer. In addition, beverages rich with antioxidants, such as sea buckthorn tea, make an excellent benefit to anti-ageing diets because of the ability to get rid of free radicals and unstable oxygen molecules, which cause sagging skin and wrinkles.
