Make Your Bones Stronger Naturally

Bones are very important part of human body as it provides the support system to our body. It is very important to keep them healthy and strong. There are two key nutrients for building string bones they are calcium and vitamin D. So here are some quick tips for you to make deposits in your bone bank for a healthier future and reduce the risk of fractures, bone breaks and osteoporosis:-

1. Take Yogurt:- Yogurt is full in vitamin D so you can get good amount of vitamin D by consumption of yogurt daily apart from sunlight. On cup of yogurt has good amount of calcium in it. Yogurt adds bone strengthening calcium to your diet.

2. Milk:- Calcium is the most important mineral for bone health, and it's the main mineral found in your bones. Milk is the most important natural source of calcium. Daily dose of milk will help you strengthen your bones.

3. Cheese:- Consume 1.5 ounces of cheddar cheese which contains more than 30% of your daily value of calcium. Cheese also contains a small amount of calcium, but you don't need to consume it in excess as it also contains a lot of calories.

4. Eggs:- egg is a good source of Vitamin D as it contains 6% of your daily vitamin D. Don't consume the egg white as the vitamin D is in the egg yolk. Daily dose of egg can help you strengthen your bones.

5. Salmon and Fish :- Salmon contains omega-3 fatty acids (Omega-3 fatty acids have been found to promote the formation of new bone and protect against bone loss), but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for bones strength. Fish like Tuna and Sardines also have high levels of both vitamin D and calcium.

6. Spinach:- Consuming a diet high in green vegetables has been shown to help create healthy bones and protect bone mass. Therefore, consume spinach as one cup of cooked spinach contains almost 25% of your daily calcium.

7. Fortified Cereal :- Cereals contains 25% of your daily consumption of vitamin D, so whole Grain and wheaties. Thi8s can be the most healthy way to consume Vitamin D if you do not wish to go into sunlight.

8. Avoid Low Calorie Diets:- If you take low calorie diet, then it can cut down your metabolism, creating rebound hunger and causing muscle mass loss which can also be harmful to bone health.

9. Make Exercise A Priority:- Regular exercise is key to keep a number of health issues including the bone health. Weight-bearing exercises like running, walking, jumping rope, skiing, and stair climbing keep bones strongest.

10. Consume Less Caffeine:- Caffeine does have some health benefits, but not for our bones. Too much intake of caffeine reduces the body's ability to absorb calcium. Drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn't consume enough calcium. So drink coffee, but in limit with proper intake of calcium.

11. Quit Smoking:- Smoking can prevent the body from efficiently absorbing calcium, hence decreasing the bone mass. So to stay healthy for a long time quit smoking habit.

12. Consume Less Alcohol:- Heavy alcohol consumption can cause bone loss as it prevents the body from efficiently absorbing calcium. If you cant quit, then it is advisable to reduce your consumption.

13. Consume Potassium:- Potassium neutralizes the acids that remove calcium from the body. Therefore, diet high in potassium can improve bone health. Consume food like sweet potatoes, white potatoes (skin on!), yogurt, and bananas.

14. Consume Vitamin K :- It helps the body to make proteins for healthy bones. Consume food like kale, broccoli, Swiss chard, and spinach.

Our bodies are constantly working hard to build new bone so prevent your bone from moderate exercise, smart food choices, and a few supplements.

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Important Health Benefits of Surya Namaskar/ Sun Salutation

Surya Namaskar is also known as sun salutation is a gesture of showing gratitude to the Sun God. Apart From having the spiritual significance it also has several health benefits. Twelve yoga poses completes one Surya Namaskar cycle. Each of the 12 phases of Surya Namaskar is designed to have a specific benefit to the body. When performed early in the morning it revitalizes your body and refreshes your mind and leaves you with extra energy for the rest of your day. A very famous saying by Sunaina Rekhi, ‘the cyclic movements of Surya Namaskar with its controlled breathing, back bends, forward bends, invigorating and calming postures, offers many health benefits.’ 

We have shared with you the various health benefits of Surya Namaskar:-
(Note:- Donot Practice Any Yoga Exercise By Yourself. Always take assistance from an yoga trainer )

1. Weight Loss:- It will help you lose weight faster, much faster than any other activity or dieting. The 12 poses of suryanamaskar will help stretch your abdominal muscles while helping you reduce pounds around your belly with fast pace. Regular course of suryanamaskar will help you reach your ideal weight within less time than expected.

2. Glowing Skin:- Surya namaskar improves the blood circulation which helps in getting back the glow on your face and retain it. It also helps in preventing wrinkles making your skin ageless and radiant.

3. Controls Blood sugar Level:- The regular practice of suryanamaskar aids in bringing down your blood sugar levels and help keep heart diseases at bay.

4. Improves Digestion:- Surya namaskar helps in smooth running of your digestive system. All the 12 yoga poses will help in increasing the blood flow to your digestive tract resulting in better functioning of the intestines. People who suffer from constipation and dyspepsia or indigestion should practise Surya Namaskar every morning on an empty stomach.

5. Removes Anxiety:- Surya namaskar helps calm you down and get rid of anxiety. It also improves your memory and nervous system.

6. Flexibility:- Surya namaskar asanas makes your body more flexible and agile as you workout with your entire body. Regular practice of suryanamaskar will make your body flexible and smooth.

7. Cures Insomnia:- The 12 asanas of suryanamaskar will help calm your mind, giving you a good and sound sleep at night. Regular practice of this yogacan improve your sleeping pattern.

8. Detox:- The continues active inhalation and exhalation process makes the lungs thoroughly ventilated and the blood remains oxygenated which helps in detoxifying your body by getting rid of carbon dioxide and other toxic gases.9. Boost Health:- Regular course of surya namaskar provides a complete body warm-up as well as mental awareness which can make a positive difference to your life.

9. Boost Health:- Regular course of surya namaskar provides a complete body warm-up as well as mental awareness which can make a positive difference to your life.

10. Regular Menstrual Cycle:- Those who suffers from irregular menstrual cycle should practice surya namaskar daily as it will help you suppress the irregularity.

11. Strong Muscles and Joints:- Regular practice of surya namaskar helps you stretch and strengthen your muscles, joints, ligament, as well as the skeletal system. It also makes your spine and waist more stronger and flexible.

12. Strong Abs:- Surya namaskar strengthens your abdominal muscles when you practice it on the regular basis in correct way that means your core muscles including your abs get a great workout.

13. Neutralize Thyroid Secretion:- Due to improper thyroid functioning obesity or weight gain is caused. Therefore, regularly practice surya namaskar to Neutralize the thyroid secretion and attain your ideal weight.14. Strong Hair:- Surya namaskar enhances the blood circulation and hence protects hair from falling and greying.

[ P.S :- Although surya namaskar or sun salutation is very beneficial for health, but there are exceptions when it comes to those who cannot practise this exercise. 

1. Patients of hernia and high blood pressure are advised against this practice.
2. Women should avoid Surya Namaskar and other asanas during their periods .
3. If you are suffering from any backpain then always consult some yoga expert before doing it on your won.
4. Pregnant women should not practise this yoga exercise ]

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Health Benefits Of Taking Green Tea

Green tea originates from Camellia Sinensis, which is the same plant as traditional black tea. Green tea is the best source to provide you with maximum health benefits naturally. If you are not consuming green tea, then I must say you missed something important. 

Here are the amazing health benefits of green tea:-

1. Weight Loss: - the most easy and comfortable way for weight loss. It boosts your metabolism which helps to easily reduce the weight. It is not a magic that your weight will rejoice in one or two days, but slowly and gradually it will reduce your weight. Catechin, caffeine and theanine present in green tea not only reduces the weight but also reduces bloating.

2. Reduces Cholesterol:- Green tea reduces bad cholesterol in the blood and maintains the good cholesterol in your body. Lowering of cholesterol also helps in reducing the weight.  Green tea is usually prescribed for driving away bad cholesterol levels.

3. Prevents Tooth Decay:- Green tea in combination with its anti-bacterial effects naturally help strengthen the teeth. The chemical antioxidant in tea can destroy bacteria and viruses that cause throat infections, dental caries and other dental conditions. Fluoride present in green tea can prevent tooth decay.

4. Controls Blood Pressure:- Daily consumption of green tea reduces the risk of higher blood pressure.

5. Boost your Brain:- Green tea contains caffeine which stimulates your brain. The compounds present in green tea boost your attention and alertness levels. Green tea does not make you anxious and jittery because it contains lower levels of caffeine than other drinks.

6. Prevents Cancer:- the anti-oxidants present in green tea helps in reducing all types of cancers. Green tea has chemicals present in it which help fight against the cancer cells leaving the healthy cells alone and untouched. Green tea is more beneficial for women than men in prevention of cancer.

7. Boosts Metabolism:- The anti-oxidants present in green tea help in stimulating body's metabolism and can speed up burning calories. Although green tea isn't a weight loss miracle, but it may be very helpful as a weight loss process.

8. Protect Heart Disease:- Green tea acts as the protection wall for the blood vessels which helps them stay relaxed and withstand changes in blood pressure. It also helps in the formation of blood clot that is major cause of heart attack.

9. Diabetes:- Green tea acts as the traditional medicine to control the blood sugar level. The green tea regulates the glucose levels which slow down the rise of blood sugar level after eating.

10. Prevents Alzheimer’s and Parkinson’s:- Green tea protects the brain cells from dying and restores damaged brain cells. It shows the protective effects against diseases like Alzheimer and Parkinson.

11. Skin Benefits:- Green tea helps with wrinkles, the signs of aging and also prevents the skin diseases like the skin cancer. Green tea also help protect your skin against UV radiation and help you maintain healthy glowing skin. The anti-inflammatory and antioxidant properties of green tea improve your complexion, treat acne and acts as skin toner.

So, have powerful effects on the body by using the green tea that is full of antioxidants and nutrients.

(Note: Always Consult Your Physician If You Have Serious Health Issues Before Consuming )

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Reduce Face Fat By Facial Yoga

In this era of stressful life that is one primary reason for adults to lose their natural self and also their face shine. Stress has different reasons which ultimately reflects on your face. Yoga is good for our body, but did you know that yoga also help relax and tone our face muscles? Yes, it does. Facial yoga helps in lifting, firming, toning and reducing wrinkles from our face and also helps in slimming face.

Here are few simple facial yoga exercises to be done at home:-

1. Fish Face :- This fish face tones your cheek muscles and helps reduce face fat. This simply very easy sucks your cheeks, inside and purse your lips and then try to widen lips by smiling and hold this position for next 5-10 seconds. Repeat this step 10 times daily to get good results.

2. Jaw Release :- This is very good exercise to make your jawline attractive and good cheekbones. Start moving your jaw like you are chewing some gum or something with mouth closed properly. Inhale deeply, and hum as you exhale. Open your mouth wide and press your tongue against the lower teeth. Maintain this position for 5 seconds and then relax. Repeat this step 5 times daily for best results.

3. Puppet Face :- This yoga, step is very beneficial and helps to reduce the face fat. Simply lift the line between your nose and lip and try to smile. Tightly press your cheekbones and the line and then left the muscles against the resistance offered by your fingers. After doing this for 5-10 seconds. Relax and repeat this step 10 times daily.

4. Cheek Workout :- This helps to reduce cheekbones fats and tones your facial muscles. There are 2 cheeks workout steps:-
a. Inhale deeply with your mouth and close your mouth after that and then transfer the air from one side of cheek to the other side. Do this in step 15 times daily.
b. Close your mouth and press your lips to gather tightly. Blow air under your upper lips and hold this for 5-10 seconds. Transfer this air to left cheek and again hold it tightly for 5-10 seconds and then transfer this to right cheek and hold it tightly for next 5-10 seconds. Repeat this same steps 10 times daily for best results.

5. Marilyn :- this yoga exercise helps to tone your lip muscles. This is very easy.
a. Blow kisses in the air freely and do this 5-7 times.
b. Press your lips against your first two fingers and repeat this step 4-5 times.

6. Surprise Me :- This yoga exercise help to make your eyebrows smooth. Open your eyes wide like you open when you are surprised without getting wrinkles in your eyebrows and focus on one single point at a distance and hold this position for 5-10 seconds. Repeat 4-5 times daily to get good results.

7. Lips Pull :- This yoga help to lift your face muscles which make you look younger. There are 2 types of lip pulls:-
a. Move your upper lip over your lower lip. Pull it upwards as close to your nose as possible. Hold this pose for 10 seconds and then relax. Repeat this step 5 times daily.
b. Lift your lower lip by bringing out your lower jaw by keeping your head in normal pose. Feel a stretch in your chin muscles and jaw line. Hold this position for 5-10 seconds and repeat it daily 5 times for good results.

8. Blowing Air :- This yoga exercise reduces the double chin and gives you a natural face lift and a leaner appearance to your face. Sit straight with your spine straight and tilt your head backward with your eyes directed towards the ceiling and you see it. Pull out your lips and blow air. So this for 5-10 seconds and the relax. Repeat this step 10 times daily for best results.

9. Lion Face :- This yoga exercise is very useful in releasing tension. Inhale through your nose and make fists tightly and squeeze your facial muscles. Exhale through your mouth and stick your tongue out as much as you can and open your eyes as wide as possible just like a lion does and open your fist. Hold this for 10 seconds and repeat it 5 times daily.

10. Chin Lifts :- This yoga step help to get rid of double chin. Tilt your head towards the ceiling and look at the ceiling continuously like you are gazing something. Pull your lips together tightly and hold it for 10 seconds and then relax. Repeat this 10 times daily. Do not use any other facial muscle other than the lips.

Try out these simple anti-aging yoga exercises at home and stay tension free and young. Look better and feel better with this simple yoga tips.

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Health Benefits Of Beetroot

Beetroot is a super food rich in iron, potassium, vitamin B6, A, C, magnesium and nitrate. This beet-root is also known as table beet, red beet or garden beet. The daily intake of this beet-root has many different health benefits like it protects your heart, bones, body and also helps in improving your sex life. Below listed are few benefits of beet-root:-

1. Controls Cholesterol :- Daily eating of beet-root can help in reducing the Cholesterol level sue to the presence of fibers that can reduce and control bad Cholesterol.

2. Energy Provider :- The Beetroot juice acts as an energy booster. It is said that if you consume one glass beet-root juice before workout, then it can boost up your performance level as it stimulated your blood vessels.

3. Weight Control :- Beetroot is high in soluble fibers which fights against fats, helping you to manage weight and also low in calories. This beet-root a loss cleanse the toxins and excess water from the body. Thus, it helps skin glow naturally.

4. Act as Antioxidant :- Beetroot being red in color acts as very good anti-oxidant which supports the immune system and thus reduces bad Cholesterol.

5. Removes Constipation :- It has high soluble fiber content which cleanses the colon and flushes out the harmful toxins from the stomach, thus relieving constipation.

6. Controls Blood Sugar :- Due of the soluble fibers stabilize the glucose level in blood. So it should be consumed by the diabetic patient at least thrice a week. It also helps a diabetic person from getting sweet cravings.

7. Can Reduce Heart Attack :- As Beetroot is rich in nitrates so it can reduce the chances of heart attack and also controls Blood pressure. Have a healthy heart by daily consuming the juice of beet-root. Having just about 500 grams of beet-root every day reduces a person’s blood pressure in about six hours.

8. Best Nutrients Provider :- Beetroot is very rich in nutrients and so it boosts the immune system and produces new blood cells.

9. Good For Pregnant Women :- Beetroot has an abundant supply of folic acid, which is important for pregnant moms and unborn babies. It helps to form the spinal cord properly of the unborn child and also prevents children from spina bifida. It gives extra energy to the would be moms during pregnancy.

10. Beats Osteoporosis :- Having a glass of beet-root juice a day could help keep conditions such as osteoporosis and brittle bone disease.

11. Boost Brain Power :- Consumption of beet-root increases the blood flow to the brain, which also reduces the effect of dementia. Beetroot has nitarte content which, when converted to nitrite helps in the better transmission of neural impulses, making the brain work better.

12. Strengthens Bones :- Beetroot contains nutrients like magnesium, vitamin C, folate, which is best to strengthen bones.

13. Fights Ageing :- Beetroot helps to purify the blood and help to provide healthier skin. It has anti-oxidants which help in reducing the early signs of aging in the body. Thus, it will hel to provide a fair and radiant look to your face and skin.

14. Healthy Hair :- Beetroot contains carotenoids which help in maintaining healthy hairs by increasing its volume and brings natural shine in hairs.

15. Detoxifies Blood :- Beetroot helps to detoxify the blood due to the presence of essential minerals and nutrients in it. Daily consumption of beet-root reduces acne and pimples, which are caused due to impurities in the blood.

16. Natural Hair Dye :- Due to its dark color it can be used as a natural hair dye or color agent in hair. It is safe and brings better color in the hair.

17. Removes Dandruff :- Beetroot prevents blood flow to scalp as it contains protein, phosphorus, potassium and many essential minerals and vitamins. It opens the dead pores to make them absorb more nutrients into the scalp, thus strengthen the roots of hair. Beetroot removes the dead skin from the scalp and helps in regrowth of hair.

Adding beet-root in your daily diet can make your life healthy and prevent you from many problems.

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Some Hidden Benefits Of Coffee!!

Did you know that you daily one cup of coffee is much more beneficial for your health rather than just an early morning pickup. Coffee can be pretty amazing for your brain, your skin and your body. A lot can happen with a cup of coffee, so learn the health benefits of coffee, below are the few reasons for drinking coffee:-

Coffee is a rich source of Antioxidant :- It is identified scientifically that unprocessed coffee beans have more than 1000 antioxidant. It is the primary source of antioxidant even then the fruits and vegetable as human body seems to absorb the most from coffee.

Coffee is a rich source of Antioxidant

Coffee is good for the heart :- Coffee is good for the heart as it reduces the risk of heart disease and death from heart attack. Coffee is highly protective against the cardiovascular system. 

Coffee is good for the heart

Coffee is good for the liver :- Coffee is great for your liver, as it reduces the risk of liver cancer and decreased risk of cirrhosis.

Coffee is good for the liver

Coffee cures depression :- It is said that heavy coffee drinkers have a lower risk of depression in both men and women. That means the higher the coffee consumption the lower is the risk of depression. Drinking between two and four cups of coffee can reduce the risk of suicide in men and women by about 50 percent because coffee acts as a mild antidepressant by aiding in the production of neurotransmitters like serotonin, dopamine and noradrenaline.

Coffee cures depression

Coffee reduces the chances of skin cancer :- It is especially for women who drink 2-4 cups of coffee in a day are less likely to have skin cancer. 

Coffee reduces the chances of skin cancer

Coffee can reduce the risk of Diabetes type 2 :- With each daily cup of coffee there is a 7 percent reduces risk of type-2 diabetes, whereas those people who drink 2-4 cups of coffee a day reduces the chances of type-2 diabetes by 50 percent.

Coffee can reduce the risk of Diabetes type 2

Coffee enhances the exercise ability in you :- It is always suggested by the fitness experts to have coffee sessions pre- and post-workout. Coffee helps battle fatigue, enabling you to exercise longer. Caffeine is thought to act directly on the muscles to produce greater power and strength.

Coffee enhances the exercise ability in you

Coffee can make you intelligent :- Coffee consumption makes your mind sharp and active. Coffee allows your brain to work in a much more efficient and smarter way. 

Coffee can make you intelligent

Coffee Keeps your brain healthy for a longer period :- It is said that moderate coffee consumption can appreciably reduce your risk of Alzheimer's or delay its onset.

Coffee Keeps your brain healthy for a longer period

Coffee can make you feel happy :- Those who drink four or more cups of coffee were about 10 percent less likely to be sadder than those who had never touched it. Coffee makes you feel good is because of those trusty antioxidants.

Coffee can make you feel happy

Coffee reduces fats :- One study showed drinking 500 ml of coffee daily for 4 weeks produced 2.5 kg weight loss in overweight subject.

Coffee reduces fats

Coffee reduces stress :- A study has shown that coffee consumption reduces the stress to a great extent. 

Coffee reduces stress

Coffee Reduces risk of Parkinson's disease :- Coffee drinkers have up to a 60% lower risk of getting Parkinson’s disease.

Coffee Reduces risk of Parkinson's disease

Guys coffee is a real good thing keep drinking it and be happy.

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Natural Ways to Get Rid Of Sweat Smell

Are you also embarrassed by the sweat problem and its odor??? Is it affecting your self-esteem and self confidence, then you should try out some natural remedies to get rid of this habit...

 

Here are some of the listed home remedies to cure sweat smell naturally:-

Apply Lemon Juice to Remove Body Odor :- Take one half of the lemon and rub it under your arms, one by one, squeezing its juice on to your skin or you can also squeeze out the juice from the lemon and apply it with a cotton ball. Keep it for half an hour and then wash it off gently. 

Apply Lemon Juice to Remove Body Odor

You can also use lemon juice with a little water if you want to reduce the acidic effect from it.

(Note: Lemon should not be applied immediately after shaving as it will sting, so keep gap of a day between them. Also, do not apply lemon if you have sensitive skin)

Apply Tea Tree Oil for Body Odor :- Mix 2 drops of tea tree oil with 2 tsp of water and apply this to your underarms. This will help you prevent the bad smell.

Apply Tea Tree Oil for Body Odor

(Note: Always test your underarm area before using anything new (especially essential oils) by applying a little amount of oil to a patch of skin before using.)

Tomato Juice Bath for Body Odor :- Crush the 8-10 tomatoes to get their pup. Extract the tomato juice from pulp. Add this tomato juice to a bucket full of water. Bathe with this water. You can increase the amount of tomato if you increase the water.

Tomato Juice Bath for Body Odor

Homemade Herbal Deodorant Powder for Body Odor :- Take Sandalwood powder, White oak bark powder, Lovage root powder and Muslin drawstring bag. Grind all the herbs to make a fine powder from them. Toast the powder in a pan for few minutes. Fill this powdered herb into your muslin bag. While using pat the powdered herbs on underarm.

Homemade Herbal Deodorant Powder for Body Odor

Witch Hazel Remedy for Body Odor :- Soak the cotton ball in witch hazel. Dab on this witch hazel under your arms instead of your regular deodorant.

Witch Hazel Remedy for Body Odor

Baking Soda for Body Odor :- There are three ways to apply baking soda:

• After taking bath, pat dry your underarms and apply baking soda or cornstarch directly to your underarms.
• Before having a bath, mix lemon juice with baking soda to make a paste. Apply this paste to your underarms. Leave for about 5-10 minutes. Wash it with water and then bath
• Mix baking soda and cornstarch and then apply on to your dry underarms to prevent sweating as well as foul smell.

Baking Soda for Body Odor

Rosemary Herb for Body Odor :- Take half a cup of of dried rosemary leaves and add it to 4 cups of water. Keep it for some time and mix in your bathing water.

(Note: Avoid using rosemary If you feel irritation)

Rosemary Herb for Body Odor

Use Vinegar to Get Rid of Body Odor :- Soak a cotton ball in white vinegar and apply to your underarms. Or you can also mix this vinegar in mug water while bathing and rinse your underarms with this water.

Use Vinegar to Get Rid of Body Odor

(Note: Do not use this if you have sensitive skin and also do not use this immediately after shaving)

Wheat grass Juice Remedy for Body Odor :- Add 2 tbsp wheat grass juice to one cup of water. Mix well and have it on an empty stomach in the morning.

Wheat Grass Juice Remedy for Body Odor

Apple Cider Vinegar for Body Odor :- There are two ways to use it:

• Add a cup of apple cider vinegar in your bath and soak for 8-10 minutes before bathing.
• Pour undiluted apple cider vinegar on a cotton ball and rub your underarms with this before having a shower. Wait for 2-3 minutes after applying ACV and then proceed to wash it off or to take a bath.

Apple Cider Vinegar for Body Odor

(Note: Always test your underarm area before using anything new (especially essential oils) by applying a little amount of oil to a patch of skin before using.)

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