Meditation for Stronger Immune System     Meditation has known to boost the Immune System .When the body is relaxed and the breath deepens during meditation, the experience can stimulate the immune system, activating certain protective genes that fight disease. According to recent studies at the Harvard Medical School in Cambridge, Massachusetts, a wide range of disease-fighting genes become active in the bodies of those who regularly practice medication. These genes all protect us from certain disorders, including pain, high blood pressure, types of arthritis, infertility, general inflammation, and even some forms of cancer. Benefits to the immune system and hormone production get even better with continued practice over consecutive weeks, months, and years. These findings could explain the importance placed on meditation, deep breathing, and other relaxation techniques in holistic remedy practices in Indian Ayurveda and Tibetan medicine. It also helps lower blood pressure and heart rates where oxygen can move more freely through the body and improve skin tone, and even nerve pain and discomfort can be relieved over time. Meditation offers physical benefits for a stronger immune system to everyone who begins and continues to include it as part of their daily lives. We will discuss the Benefits of Meditation for Women’s Health in the next article. See you soon.  

Sleep for Better Health   Scientists at Duke University in Durham, North Carolina discovered that women need more sleep than men. They say that women suffer more than men, both mentally and physically, if they are forced to hold back on on their sleep.  As well as a higher risk of heart disease, depression and psychological problems, sleep-deprived women have extra clotting factors in their blood, which can lead to a stroke. They also have higher inflammation markers, which indicate developing health problems. As inflammation markers are also linked to pain, sleep expert Dr Michael Breus explained that women can literally be in more pain when they wake up. Which is why they feel more grumpy. By contrast, the state of a man's health does not appear to be closely linked to how much they sleep. In the study, men showed no increased risk of developing the ailments that affect women when they are sleep deprived."We found that women had more depression, women had more anger, and women had more hostility early in the morning," said Dr Breus. If this sounds like someone you know, it can probably be blamed on sleep deprivation and the fact that women are particularly susceptible to the effects. So what does Dr Breus advise? If you don’t manage to get enough sleep at night, try taking strategic naps. However, he warned that those naps should be either 25 minutes or 90 minutes long. Any other length will make the sleeper feel worse when they wake, he said. "One of the major functions of sleep is to allow the brain to recover and repair itself," said Professor Jim Horne, director of the Sleep Research Centre at Loughborough University, England. "During deep sleep, the cortex - the part of the brain responsible for thought, memory, language and so on - disengages from the senses and goes into recovery mode. "The more of your brain you use during the day, the more of it that needs to recover and, consequently, the more sleep you need. "Women tend to multi-task - they do lots at once and are flexible - and so they use more of their actual brain than men do. Because of that, their sleep need is greater. This is not the first time experts have suggested that women need more sleep than men. So try and get that proper sleep or make up for it in short naps , Happy snoozing!  

Benefits of Meditation-1 Stress Relief   We all know that meditation has many benefits on our mind and it is known to calm your mind and give you concentration and clarity. It is often misunderstood to be a passive activity which is practiced in solitude for clearing the mind and relieving stress, while physical exercises take the credit for benefiting bodily health. Not many know that both meditation and exercise can share an equal part in a person’s health and well-being. Taking a deep breath, releasing tension from the muscles, and calling the mind into focus are not the only benefits of meditation which we will discuss in the series - Benefits of Meditation. Meditation for Stress Relief The first and foremost benefit of meditation advocated by doctors and therapists is stress belief. As part of stress management, a few minutes of inner peace and meditation is prescribed for people who are over worked and stressed and most often this benefit is very real. Stress generates the release of Cortisol, a steroid hormone produced in the adrenal cortex. Having Cortisol in the body, especially on a regular or constant basis, can cause physical problems like higher blood sugar levels, a suppressed immune system, and sometimes problems with metabolism regulation which leads to thyroid and in turn obesity. Controlling stress through meditation has helped many people around the world fight diseases, weight loss, and other hormonal disorders. So the benefits of managing stress through mediation are manifested in a variety of physical ways. The blood pressure and heart rates lower, oxygen can move more freely through the body and improve skin tone, and even nerve pains and discomfort can be relieved over time. This results in a healthy body and healthier mind.

How to Stay “fit-motivated” We set targets to lose weight in the beginning of the year and in the middle of the year and in the end of the year and the same next year! Ever examined why you tend to waver form your set targets. The reasons could be many, I can’t wake up that early or I cheated and I don’t have the time- are some of the basic reasons why we deter from a set path. Try these few tips to stay focused on your motivation plan. 1. Focus on diet. See your new diet and exercise regime as a lifestyle change, rather than a way to lose weight. This will help you steer clear of your old, bad habits. 2. Don’t deprive yourself. The moment you start to deprive yourself of something, you start to crave it more .Instead, allow yourself a little bit of something high on calorie but you really love from once in a while, but make sure to limit your intake. 3. Reasonable goals. Trying to achieve too much in a small amount of time can even be detrimental to your weight loss results. Work out how much you need to lose and strive to do it slowly, but surely. 4. Chart your progress. Don’t weigh yourself every day but do it when you feel the lightness and write the number down. Then whenever you feel discouraged, just go through the past number and appreciate yourself to see your long-term progress which in turn will help to boost your motivation. 5. Fall and rise again. Don't beat yourself up about a piece of cake you cheated on or a missed workout session. It doesn't erase all of the hard work, so just pick yourself up where you left off and move on. 6. Visualization techniques. As part of the holistic approach you have the concept of creative visualization which you can use to your benefit. For example. If there's an outfit you used to love that you no longer fits , hang it up in your bedroom or a place you see all the time. Focus on it and visualize yourself wearing it and fitting into it. This will help boost your determination and act as a positive auto suggestion !

Probiotic yogurt for weight loss   Yogurt with added probiotic cultures off late has been established as one of the essential part of weight loss packages by naturopaths apart from being a gut cleanser. Nutritionists are exalting the potential benefits of probiotics range which range from regulating gut health, to boosting immunity, reducing stress, depression and anxiety, clearing acne and easing allergies.But now a new study is adding another benefit to the list which is: helping women lose weight and keep it off !   In the study, from the Université Laval in Quebec and published online in December 2013 by the British Journal of Nutrition, obese men and women followed a 12-week weight-loss diet followed by another 12 weeks of supervised but unrestricted weight maintenance. Half of the 125 subjects took probiotics—two capsules of Lactobacillus rhamnosus daily. Though there were no differences among the men in each group, the women in the probiotics group lost significantly more weight than the placebo group (9.7 pounds versus 5.7 pounds, on average, respectively). What’s more, while women on the placebo gained weight back during the maintenance period, those taking the probiotic continued to lose weight—about another 1.8 pounds. The difference between men and women may have to do with another notable finding: In the gut flora of the women, but not the men, there was a significant decrease of a particular family of bacteria that has been linked in one way or another to obesity by many studies. The relationship is murky at best, but the researchers posit that the reduction of these Lachnospiraceae bacteria may have played a role in the participants’ sustained weight loss, including possibly helping to reduce an overabundance of leptin in the blood at the end of 24 weeks. High circulating levels of leptin, a hunger-regulating hormone produced by fat cells, is common among obese individuals. So ladies head to the nearest supermarket and get your weekly supply of probiotics for added fitness and weight loss!

Edema during Pregnancy     The mild swelling that's quite common during pregnancy in many women particularly in the feet and ankles has always been a cause of concern. It can vary by the hour and by the warm weather .The known cause for edema is that during pregnancy, body fluids increase in order to nurture both you and your baby. As your body tissues accumulate and retain fluids, you may experience swelling. Mild swelling and edema, is harmless and perfectly normal, although it's not nice to look at it causes discomfort and makes you change your footwear from the pretty shoes to the more soft ones where you can just glide them on.   Tips to handle edema ->The cardinal principle -Avoid standing or sitting for too long. If you're on your feet a lot, take breaks and have a seat.    ->If you are in a sitting job for long hours  take a five-minute walk at least once an hour, and try to keep your legs elevated when you're back in your chair.   ->Wear shoes that are soft and cushy while you're out and once you get home, switch to a pair of soft slippers.   ->Avoid tight socks or stockings which prevent the blood and fluids flow freely.   ->After you come back from work or as a regular practice put your feet in warm to hot water with sea salts and relax.   ->When you sleep put your feet up on a higher pillow as you will anyway be sleeping upwards .This will to an extant curb edema.   ->Fluids flush out fluids- so drink lots of water as it will flush out excess sodium and other wastes from your body which causes edema. In case of excessive edema for a long period of time please visit your Gynecologist!

Free Your Mind with Meditation TeluguOne presents a video on Dhyana Meditation. This video tells us as to who should do Dhyana and how should one do this Dhyana meditation and other tips like how to focus and concentrate are explained here.  

Plate full of health   Women require foods with different values to sustain themselves and be energized. There are certain foods that must be incorporated in their diet for added health and fitness.  We present some of them which include: Whole grains  Whole grains are high on fiber and hence help the digestive process. They are also known to cut off the risk of heart disease, diabetes and cancer. Oatmeal, whole wheat bread, brown rice etc. are some of the best sources. Green leafy vegetables  A known fact ,green leafy vegetables are packed with minerals, vitamins, iron and lot of fiber.  Green leafy vegetables are fenugreek ,spinach, cabbage, lettuce, amaranth leaves, and  other local green leaves. Berries  The colourful berries like strawberries, raspberries, blueberries, blackberries and the Indian  berries are known to have powerful anti-cancer agents. They play a key part in repairing cells and help fight many diseases including breast cancer and colon cancer. Folic acid Foods containing folate is a very important for pregnant women and are known to prevent major birth defects and  keep the heart healthy. Folic acid or folate is usually found in spinach, oranges, sesame seeds, brown sugar or jaggery,etc. Turmeric An age-old Indican curative which is consumed both internally and used externally turmeric has cur cumin which has medicinal values. It is useful in treating conditions like inflammation, arthritis, digestive problems all of which are very common in women. Calcim rich food A very common outcome of not taking sufficient calcium in women is osteoporosis. It is essential to incorporate calcium especially after child birth and at the onset of menopause for women to prevent any bone related issues. Calcium also helps in preventing colon cancer part from strengthening the bones. Yoghurt, milk, milk based products, cheese, eggs etc. are great sources of calcium. Omega-3 fatty acids Omega-3 fatty acid which improves the mood and controls the mood swings in ladies during menstrual time is very essential. You can buy the supplements or a get it through eating fish and cod liver oil capsules, walnuts and a new entrant in the Indian diet scene, flax seeds which are rich in omega-3 fatty acids. They help in reducing the risk of breast cancer and other heart diseases. The anti-inflammatory properties help in preventing arthritis. Just a visit to local grocery store and fishmonger and you can have your plate filled with fitness and strength !       

  Tips to stay fresh while exercising     We present some tips for you to stay fresh when you are working out. Workout gear - Choose exercise clothes made from synthetic fabrics that are specifically designed to remove sweat, keeping you cool and dry. These are available with most of the current top brands. Avoid cotton clothes as they retain sweat and moisture, making you sticky and smelly. Wear breathable socks while you work out. Women should always wear sports bras, as they help you support the chest and you will feel comfortable during heavy work outs. Hair - If you have long hair, pull it up or back while you are working out and prevent it from picking up the sweat from you face and neck. Skin - Carry a small turkey or cotton towel with you to wipe off excess sweat while you exercise. Never touch your hands to your sweaty face, as this spreads bacteria and increases the likelihood of acne. Don’t reuse that towel for the next day and use a fresh one every day. Bring some disposable body wipes. These wet wipes remove excess sweat and oil from your skin and refresh your skin. Feet - A foot deodorizer can also help you feel clean after a heavy workout. Apply foot spray or powder directly to your feet before putting wearing your gym shoes. Even baking soda works well to prevent smelly feet. Apart from the tips given above invest in a good gym bag to keep your things in place. Just by packing a few extra things into your gym bag, you can freshen up and enjoy the rest of your day with confidence and freshness !

RIGHT WAY OF COOKING   Green leafy Vegetables are the key factors to good health. However, if cooked in wrong way, they can lose all their nutrients. Here are some facts and tips on right way of cooking and cutting of green leafy vegetables. To know right cooking methods please click this link and watch.  

Skin ready for summer ? With summer not too far away, it’s time to invest in a good sunscreen. With the global climate playing havoc in the weather condition the overall skin condition tends to become dry.Lot of people focus only on the 3 –point skin-care regime of cleansing, toning and moisturizing  but they neglect the essential action which should also be part of it – Sun protection! It is a known fact by now that the harmful rays Ultra Violet radiation cause extensive damage to the skin and cause premature skin aging, eye damage (including cataracts), and skin cancers. They also suppress the immune system, reducing your ability to fight off these and other maladies. Since the skin is robbed of its moisture, sunscreen which has UVA (long wave ray) and UVB (short wave ray) protection and minimum SPF has to be applied to the areas of which are exposed to the sun. It’s not enough that you apply the sunscreen only once a day - you need to reapply every two hours and if you are into any kind of sport where you are exposed to the sun or swimming you need to apply it regularly without fail. Invest in a good sunscreen cream or lotion which are available in the local pharmacy and supermarkets and choose what suits your skin type.This has to become a part of your daily routine when you step out for the day.        

Take care of your Heart   A few years ago women made up barely 15 percent of the population who could be affected by heart Diseases. Women who come from every social class—rich or poor, are all equally at risk of this issue. “One in nine women between the ages of 45 and 65 develop symptoms of some form of cardiovascular disease,” says cardiologist K.K. Aggarwal of Delhi’s Moolchand Hospital. “More disturbing is the fact that fewer women get timely medical attention when compared to men,” adds Dr Aggarwal, a Padma Shri recipient and president of the Heart Care Foundation of India (HCFI). “So, for women, heart disease is the most serious killer.”   But a woman doesn’t always experience the familiar symptoms of heart attack. She needs to look out for non-typical symptoms also. They should also not ignore the risk of hereditary factors in case it runs in the family. That’s why routine check-ups are vital. Visit the nearest diagnostic facilities recommended by your doctor and get these tests done thoroughly. It is highly  recommended to change your usual Lifestyle habits and start low-fat diets, regular exercise, cardio fitness , yoga and meditation, along with periodic check-ups including the treadmill tests and a lipid profile tests. This simple precaution could prevent almost 80 percent of heart attacks.  

How to handle fatigue during pregnancy     You are into first few weeks of your pregnancy and you have come back from work exhausted and more tired than usual. If this is how it is going to be you would probably think as to how the rest of the coming months are going to be if you are a working woman. Medical experts are still debating what causes exhaustion early in pregnancy. Some specialists suggest that the fatigue is a result of a combination of factors: physical, psychological, and situational. Kimberly Gregory, M.D., M.P.H., vice chair of women’s healthcare quality and performance improvement at Cedars Sinai Medical Center in Los Angeles, California, explains that these factors may include, “increased oxygen consumption, cardiovascular and respiratory changes, metabolic needs related to fetal development, nutritional and hormonal level changes.” Whatever the cause and the medical explanation is ,what most women really want to know is how do you combat fatigue during pregnancy? Eating the right food   Studies show that women who are at a normal weight at the start of their pregnancy add about 300 extra calories a day to their diet. You may be feel nauseous, so don’t try to handle your queasy stomach by skipping meals. Calories are energy, and a lack of food can aggravate your fatigue. The importance of a healthy balanced diet and appropriate weight gain cannot be overemphasized. Maintaining a diet rich in vitamins, minerals, and protein will help keep you energized. And when you’re away from your kitchen, remember to carry healthy snacks like easy-to-eat fruits or cut-up veggies for on-the-spot energy any time. Moderation is the key is to eating a little every two hours and sustaining yourself at work. Drink water   Drink lots of water and juices to keep the fatigue at bay by the time you get home. Just drinking plenty of water may help banish sluggishness, since dehydration can make you feel tired. No Coffee   Mothers-to-be should avoid any kind of stimulants to get over exhaustion, although that doesn’t mean you have to give up coffee or tea entirely. Don’t rely on caffeine to get you through the day. Its okay to drink your usual cup of coffee or tea but don’t take too much of it to get thorough the day. Energy Exercise   Unless your doctor advises against it, maintain a regular exercise program to boost your metabolism and lessen your fatigue. Moderate activity, such as walking for 30 minutes daily, can make you feel more alert during the daytime and more tired in the evening when you need to get a good night’s sleep. Try stretching at your desk and take a quick walk in the sunlight if you are sitting in a closed Air conditioned environment. The Power of a nap   The drowsiness that is associated with pregnancy can be very irritating and you would just feel like putting your head down and dozing.Take that 5 -10 minute power nap which will make you feel energized and complete your tasks at work. Home Support system   You are back from work exhausted and have to give in time for the end of the day chores. So try reducing your obligations if they’re adding to your exhaustion. Delegate household work to your partner or if you are lucky and have your parents or in-laws staying with you take their help. And if you don’t -the other easy option would be to get yourself a home maid full-time or part time to support you when you get back. Usually this symptom fades away in the second semester, if it persist even then you will  need to discuss your symptoms with your doctor as this could lead to serious conditions like depression, anemia, and hypothyroidism. The most important thing is to learn to listen to your body. When you feel tired, try to lie down even if it’s just for a few minutes in your office or on the sofa at home. You deserve to rest!

New way to measure your Fitness levels   Scientist at the the K. G. Jebsen Center of Exercise in Medicine at the Norwegian University of Science and Technology, have figured out  a new way to check the fitness levels of a person. Normally we use the BMI -Body Mass Index routine to check our weight, muscle mass etc. but the scientists here after an extensive research have come out with an easy way to easily estimate your fitness level by answering a few question. The new concept is called the VO2mas where it checks your body’s capacity to transport and use oxygen during exercise (VO2max)  and they claim is the most precise measure of overall cardiovascular fitness.They have brought this concept through an online site where all you have to is log into the site www.ntny.edu/cerg/vo2max. There are 6 steps involved where you give details of your country, city  and your race and as you go further it asks for details about your height weight and gender and as you progress further it asks about your fitness regime and other details. It calculates your fitness levels based on these details and gives you a rating .So go ahead and try this new calculator and check how fit you are.  

Burn fat with a healthy Breakfast     We all know the old saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper”  ,but how many of us know that heating a healthy breakfast is the best option for  a healthy life and also the best way to lose weight! Breakfast is the most easily avoided and the most overlooked solution than all other fat burning tips combined. Eating breakfast  is the most important meal of the day and many of the busy moms  tend to skip this meal for a variety of reasons. However, doing so will only work against your body's ability to lose fat.  What happens when you skip break fast  Skipping breakfast will only send the message to your body that you're starving - you haven't had food in the last 6-8 hours. This leads your body to SLOW your metabolism for survival purposes. You essentially are choosing to start your day in fat storage mode.  And if you do not start your day with a supportive breakfast, it is only natural that by the time lunch rolls around - You are starving!.  You  may be compelled to eat more because of the cravings. To make matters worse, skipping breakfast also leads to eating more later in the day - a big "dinner". Eating more calories during the last meal of the day, when your metabolism is naturally slower  leads your body to store those calories as fat.  In fact, studies show that people who skip breakfast and eat fewer times during the day tend to be heavier than people who eat a healthy breakfast and eat four or five times a day. If you skip meals, you tend to feel hungrier later on and you will eat more than you normally would.  How to get the best benefits of breakfast  Eat within an hour of waking.Have your morning cup of tea/coffee but by having breakfast it will provide you with the energy you need to get through your day. The more energy you have, the more active you'll be and the more active you are, the more calories you burn.  Favorite Busy Mom Breakfast: Cereals and oats  which are  easy to prepare,eat and are full of nutrients is a convenient choice. But don't overlook the traditional choice of breakfasts like the idly,dosa, upma,paratha etc.which we have been having since childhood.Just go easy on the oil quantity and the type of chutney made. The idea is to eat healthy and not a heavy meal.

YOGA GOOD MEDICINE FOR BP Yoga can be used to decrease the level of blood pressure. It is a great way to eliminate the stress from the body. So many people experience with heart attacks primarily because of the fact that they do not keep their blood pressure in control. Yoga can controls blood pressure. Practice yoga regularly, then they can notice changes in the blood pressure levels just within a span of one month. yoga poses that will help in decreasing the blood pressure. With the help of yoga, the muscles can get relaxed and the excess amount of pressure can be eased from the arteries. Pranayama is a breathing technique in Yoga, it will reduce a lot of stress that is present in the body and more amount of oxygen can enter into the body and control high BP with yoga one needs to practice it on a daily basis for around twenty minutes. There are certain poses in yoga which are designed to expel stress from the body and this can help in reducing high blood pressure. If you can control high BP with yoga, then you do not need to rely on costly medications and at the same time you can spare your body the pain of side effects from the medications. Mainly, having a yearly health check up is a good way to keep track of your health.

CAVE MANs DIET TO REDUCE BELLY FAT Cave man diet is the best way to cut belly fat. If you find a fruit from a tree pick and eat. If you find a vegetable in the ground pick and eat it. This is what the cave men do. Cave men didn't have grocery stores; they don't have any chance to eat junk foods. They do lots of exercise like running after games and running from hunters. Be certain that cave men didn't have any fat loss worries. Fibers rich foods make you feel full and for longer, so that you don't feel the urgent need to eat and reduce the quantity of food that you eat during the day. Whole Grain Breads and Pasta, Brown Rice, Lean Beef, Chicken, Turkey& fish, Milk, Eggs, Fruit and Vegetables, Berries, beans and lentils, Nuts, Hot Peppers, Green this diet helps you to reduce the belly fat easily.

SAY BYE TO BACK PAIN   Back pain is one of the most common problem in working women’s, affecting 8 out of 10 women’s at some point during their workings. Back pain comes from a dull, sudden, sharp pain and long period of working at working places. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. It’s not injury to health. Few tips for back pain to workjng womens: *Working women’s has back pain, as take bed rest is recommended for only 1 –2 days at most. Individuals should resume activities as soon as possible. * Exercise may be the most effective way to speed recovery from low back pain and help strengthen back and abdominal muscles. *Maintain a good posture. Avoid slumping in your chair, hunching over a desk or walking with your shoulders hunched. *Use a chair with a backrest. Sit with your feet flat on the floor or on a footrest. Change how you sit every few minutes. * Medications are used to treat chronic low back pain. * Use of cold and hot compresses has to quickly resolve low back injury, help reduce pain and inflammation and allow greater mobility for some individuals. *Working women’s are work only 3 hours after take the rest for relief. *Applying ergonomic principles designing furniture, tools to protect the body from back pain at home and in the workplace can greatly reduce the risk of back pain and help maintain a healthy back.   - M.Sujatha