Category: Wellness

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Wellness

5 ways to beat stress in every day life

On World Heart Day, we present to you five easy ways to slow down and remove stress from your life.
by Beverley Lewis

Most of us experience some form of stress in our jobs and personal lives. So, the first step to boosting one’s mood is to identify the cause and then treat it. If stress is left untreated, it can cause serious health problems like insomnia, muscle pain, anxiety, a weakened immune system and high blood pressure. However, if you adopt positive, healthy ways to beat stress, you can prevent a host of illnesses from occurring.

Here are five healthy, easy to adopt methods to fight stress and increase your happiness and well-being.

1. Exercise daily: If you indulge in physical activity on a daily basis, you can reduce and prevent the effects of stress. Studies show that just 30 minutes of exercise a day can help prevent stress. Cardio exercises like aerobics and dance are also great for releasing pent-up stress and tension.

2. Follow a healthy diet: If you want to fight stress, it is important to eat healthy, because a well-nourished body finds it easier to cope with stress. So, eat small meals throughout the day and include plenty of fruits, veggies, nuts, grains and lean protein in your diet. Also, remember to start your day with a healthy breakfast to keep your energy levels up. It is also important to reduce sugar and caffeine from your diet, to help you feel more relaxed and sleep better.

3. Get social: If you are stressed out, call a close friend and talk about the problem. This will enable you to share your thoughts and feelings on the subject and relieve your stress levels. But remember that it is important talk to someone you trust.

4. Take up yoga or meditation: Meditation and yoga can help the mind and body to relax and can also increase one’s concentration. Meditation can also help people get a new perspective on things and develop self-compassion and forgiveness.

5. Learn to say ‘no’: If you are one of those people who find it hard to turn down any requests made on your time, it is time you learnt to say ‘no’. Saying ‘yes’ to everything comes at a price, increased stress and no peace of mind. So, learn to take some time out for yourself without feeling guilty. This will help prevent stress and boost your mood.

 (Picture courtesy www.marksdailyapple.com)

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Research centre wants to save children from cancer

Conducting free seminars in 14 Mumbai schools, the DS Research Centre wants to educate children about substance abuse and cancer effects.
by The Editors | editor@themetrognome.in

Cancer is a dreaded disease and is often caused by many wrong lifestyle choices. In the current times, it has been found that children studying in classes 9 and 10 show an increased inclination for addictives like drugs, cigarettes and alcohol. They may or may not be aware of the consequences, especially that these addictions can lead to many diseases, especially cancer.

The DS Research Centre, Mumbai has launched a ‘Spread It to the Roots’ campaign to educate around 4,000 children from 14 schools across Mumbai about cancer.

Spread It to the Roots majorly speaks about healthy habits and healthy lifestyle. It explains about the challenges that students face in maintaining healthy habits, including the negligence of healthy food and regular eating due to academic pressure. It has been found that students abuse alcohol, tobacco and drugs when they see celebrities indulging in these habits.

“Students are the future of the human race. Increase in cancer incidence due to false habits picked up by students is really sad. Having an awareness programme for them will really prove beneficial for their future,” said one principal of a city school. Schools like St Stanislaus (Bandra), Holy Family (Andheri), Cathedral and John Connon (Fort), Sacred Heart (Santacruz), Anjum-I-Islam (Fort), St Elias (Bandra) and St Michael (Mahim) etc. are among 14 schools where the seminars are to be held.

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Wellness

5 natural medicines for dengue

Mumbai is currently grappling with dengue. Here are 5 natural ways to lessen the impact of fever and body pain.
by The Editors | editor@themetrognome.in

Dengue is currently claiming many victims in Mumbai. While the causes and effects of dengue are well known, what is not known to a lot of people is that the fever and body pain associated with dengue can be minimised with natural remedies.

Look for answers in your kitchen. Certain herbs and fruits can lessen the impacts of dengue. They may bring down fever, increase immunity and even step up platelet production in the blood. Here are 5 natural remedies in case you or a loved one are suffering from dengue:

Papaya for dengue1. Papaya for platelets. Research shows that papaya and its leaves have curative properties. The fruit is especially beneficial in the treatment of dengue. Raw papaya is said to be an excellent remedy for increasing the platelet count in the blood. It also enables the removal of toxins through urine, so that fever may reduce.

2.Purify with neem. Neem has the potential to purify the skin and system. It is potent in any form – when chewed in leaf form or added as an extract to oil. Neem has blood purifying properties, so it helps in bringing down fever, clearing out toxins that cause disease and even rashes on the skin. To use, add unscented neem oil to a damp cloth and place it on the forehead of the person suffering from dengue fever. Alternately, you can put neem leaves in hot water and inhale the steam. The patient can even take a wash of neem-soaked warm water every day.

3.Warm tulsi tea. Basil has unique cleansing properties that remove toxins, fever and infection from the body. Ayurvedic doctors recommend adding a sprig of tulsi leaves to warm water, letting them steep in the water for 3 minutes and then drinking the tea at least twice a day to fortify the body from within. You canOrange juice for dengue also boil tulsi leaves in water, strain the water and add a teaspoon of honey before drinking the tea.

4. Coriander for fever. Though unpleasant to taste, coriander leaves may be used to bring down dengue fever. Chop finely and blend to a juice, with half an inch of fresh ginger and some turmeric. Drink this juice twice a day to reduce the severity of fever.

5. Orange juice for immunity. Dengue strikes more severely when the patient’s immunity is compromised. Increase immunity with the intake of Vitamins A and C. Chew on raw carrot pieces, or have a glass of orange juice (with the pulp intact) to get your vitamin fix.

(Pictures courtesy www.wikihow.com, www.urdumania.net, english.alarabiya.net. Images are file pictures used for representational purpose only)

 

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5 natural remedies for cough and cold

Try these 5 easy, effective and natural fixes from your kitchen to stop seasonal cough and cold problems in their tracks.
by The Editors | editor@themetrognome.in

With fluctuating weather and low immunity, you may fall prey to cough and cold. These conditions are not serious, but they may require bed rest.

There is no need to suffer in silence with a cough and cold – try these 5 natural remedies to get back to life in a jiffy.

  1. Garlic tea.

Garlic teaGarlic amps up the immune system. Prepare garlic tea by lightly crushing 2 or 3 cloves of garlic and adding them to 2 cups of water. Next, bring this water to a boil. Change the flame to low and let the tea simmer for about 10 more minutes, keeping it covered. Now strain the tea and add 1 teaspoon of honey. Drink it hot at least twice a day. You will notice that your nose starts clearing and your cough is brought under control.

  1. Fruit-veggie salad.

Your throat might be raw from cough and you may have lost your appetite as well. Go easy on your meal portions. Instead of a heavy meal, opt for raw vegetable and fruit salads. Carrots and apples are amazing immune boosters, so prepare this easy and tasty salad thus: chop a large carrot and apple in a bowl. Lightly heat juice of one lemon in 2 teaspoons of olive oil and a pinch of salt, and drizzle this oil over the carrot and apple. To this, add chopped seasonal fruits and have twice a day.

  1. Onion and honey cough syrup.

You can prepare this effective cough syrup at home. Take a large red onion, and slice it horizontally in disks. Place it in a bowl. Layer each onion slice thickly onOnion cough syrup both sides with honey. Cover and set aside overnight for at least 12 hours. The next day, you will find that the onion has ‘bled’ into the bowl. This syrup contains all the nutrients and vitamins from the onion, and the immunity boosting powers of honey. Store this syrup in a glass bottle and have it at least twice a day till the cough disappears.

  1. Turmeric in warm milk.

This is a remedy followed in most Indian homes. Turmeric not only builds immunity, it promotes the growth of infection-fighting cells. To a teaspoon of ghee, add half a teaspoon of turmeric and warm it slightly over a flame. Add this ghee to a cup of warm milk and mix well. Have it warm.

  1. Jaggery for cough.

If you dislike chemical-rich cough syrups, make your own at home. Take about 5 peppercorns, half a teaspoon of cumin and a small piece of jaggery. To this, add some water and boil over low flame till it becomes thicker and concentrated. Cool it and drink every two hours to loosen the phlegm and eject it from the system faster.

(Pictures courtesy homesteadinghomemaker.blogspot.com, www.archanaskitchen.com, naturalpureessentials.wordpress.com. Images are used for representational purpose only)

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5 super foods for health and vitality

These 5 super foods pack a potent punch to protect you from a host of diseases and strengthen your immunity.
by Beverley Lewis

You don’t have to be a vegan or vegetarian to reap the benefits of these particular foods. These vegetarian/vegan foods are not only packed with vitamins, minerals and fibre, but promise to fight free radicals in the body, thereby preventing disease and slowing down the ageing process. Listed below are our top 5 favourite vegetarian/vegan super foods.

Sweet potatoesSweet potatoes: These humble tubers are loaded with vitamin C, D and B6 and potassium and also contain iron. They are also high in magnesium, which is important to maintain a healthy heart, blood, bone, muscle and nerve function. And since sweet potatoes are high in beta carotene, they may help improve one’s eyesight and boost one’s immunity.

Amaranth or Rajgira: This gluten-free grain is not only high in protein, but is also gluten-free. It is also high in folate, B6, fibre and vitamin C. Rajgira also contains more than three times the average amount of calcium and is also high in iron, magnesium, phosphorus and potassium. This tiny grain contains the amino acid lysine, which is needed to metabolise fatty acids, absorb calcium and is essential for thick, strong hair. Rajgira also has twice the amount of calcium as milk, thereby reducing one’s risk of getting osteoporosis.

Pomegranates: Are high in phytochemicals, vitamins C and B5 and are full of antioxidants. They also contain large amounts of vitamin K, which helps to support bone health. They are also packed with manganese, which is required to form bone structures and potassium and helps maintain cellular functions and balance fluid levels. If you regularly consume pomegranates, you will be able to protect the skin against free radicals caused by sun damage and sunburn. The oil of a pomegranate contains the antioxidant ellagic acid, which may help to inhibit skin tumours and protect the body against skin cancer.

Turmeric: This golden-yellow spice is both an antibiotic and anti-inflammatory and may help fight cancer and Alzheimer’s. Studies show that Curcumin, a Turmericcompound found in turmeric, may reduce swelling and help ease symptoms of osteoarthritis and rheumatoid arthritis.

Kiwi: This fuzzy looking fruit contains large amounts of vitamin C and is a good source of potassium, fibre and vitamins A and E. They also contain the antioxidant lutein, which is needed by the body to maintain good vision and a strong heart. Kiwis also increase collagen production and brighten the skin.

(Pictures courtesy www.morningagclips.com, turmericworld.com, www.drfuhrman.com)

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Wellness

5 exercises for excellent calf muscles

Ditch your power walks and zumba classes that exhaust you – do these five exercises for the most shapely calves ever.
by Beverley Lewis

You don’t need to spend hours at the gym trying to work on your calf muscles. You simply need to spend about 15 minutes exercising this muscle, three times a week to get shapely calves.

So without further ado, here are our top 5 calf workouts.

Double leg calf raiseThe double-leg calf raise. This particular exercise uses one’s body weight to strengthen and tone the gastrocnemius and soleus muscles or calf muscles.

Begin by standing next to a wall. This is to help you with balance.

Now place your feet hip-width apart. Next, press down onto the balls of both feet and raise your body upward, making sure that your abdominal muscles are pulled in tightly. Hold this position for a few seconds and then go back to the starting position. Do 3 sets of 12 repetitions each.

When you get fitter you can add different variations such as using a stepper and holding a dumbbell between your hands while performing this exercise.

Single-leg calf raises. Stand on one leg near a wall for balance with the other leg bent behind. Now, position your toes and the balls of your feet on an elevation like a stepper or a stair, making sure that your heels and arches are off the stepper or stair.

In order to balance yourself, place your hands on the wall. Lift one leg and place it against the leg which is on the stepper or stair.

Now begin raising your leg up and down. This particular exercise works the calf muscles. Do 15 repetitions and then switch legs.

Seated calf-raise. The seated calf raise exercise places emphasis on the soleus muscle, which consists of slow twitch muscle fibres. Begin by sitting on a boxSeated calf raise or a bench, making sure your feet are flat on the floor.

Now, flex your calves as high as possible before returning back to the starting position. Make sure to squeeze your calves at the peak extension of the movement, making sure that you perform this movement slowly, before returning to the starting position.

Walking and hiking. These are excellent calf-strengthening exercises, especially if you go uphill. Remember, the steeper the climb, the more strain on your calf muscles.

Swimming. This is another great exercise to get toned and shapely calves. This is because swimming works the calf muscles along with the rest of the legs muscles. Also, because it is low-impact, it’s a safe way to strengthen calf muscles, especially if you are overweight or are recovering from an injury.

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(Pictures courtesy blitarweb.biz.id, www.fitstudio.com, terrafirmaadventures.com. Images are representational in nature)

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