Protect Your Skin In Summer

Healthy Skin is always welcome for girls. Because it is the reflection of one's beauty. Our skin is the most prominent organ of our body so it needs more prodection during summer time. Hot weather can create many problems on our skin, like- rash, dark spot, pigmentation, aging etc. So in summer time we must take care our skin.

 This simple and effective tips can protect your skin in summer time. So, here it is-

Drink More Water:

Drink Water

In summer time our body needs moisture. So, we drink a lots of water to hydrate our body. Water can give you a soft and healthy skin. You can also eat fresh fruits and green vegetables to get a healthy skin. We should take care the skin  of our children in summer time.

Sleep Well:

Sleep Well

Proper sleep can helps to get a healthy skin. So, we should sleep at least 7-8 hours daily. It also helps us to remove dark circles around our eyes. So, our eyes also needs proper rest.

Wash Your Face:

Wash Your Face

You must wash your face 3-4 times per day with fresh water. It helps you to remove all the dust particles from your face. You can also use a face wash. Or you can use a cleanser which gentle for your skin type. Use at two time, in the morning and evening.

Protect Your Skin:

Protect Your Face

Sunscreen is the best way that protects your face and skin from sun.There are many  Sunscreen are available in the market, you can choose anyone from this as your skin requirement. You also can protect your skin by wearing hat, sunglasses whenever you go outside.

Use No Make-Up:

Avoid  Make-up

If you try to no make up in summer time it would be very good for your face skin. Because  Skin requirements during summer are different from those in winter. So, try to avoid make-up or use Water-proof make-up.

How To Reduce Your Blood Pressure

High Blood Pressure is now common for maximium people. High Blood Pressure is a blood pressure is reading above 140/90mmhg. This high blood pressure may be responsible for many disease, like stroke, even Heart attack also.

So your health is in your hand, if you want to control it then you must be follow my tips to reduce it.

High Blood Pressure may be reduce by some simple and effective things. here it is.....

1)  Proper Diet- Eat Less Salt :

Don't take salt

 Too much salt can increse your pressure level. So, this is very important for you to take little salt as possible.
Some foods like-ketchup, mustard and pickles can contain a lot of salt.Don't add salt to your food at cooking time.  An adult should not take above 5gm  salt a day. Some food have hidden salt like- bread, biscuits. So, if you have high blood pressure or not but you have to control it from today. Because todays control may be effective for you in tomorrow.

2)  Keep A Healthy Weight:

Try To Lose Weight

To reduce your blood pressure must be loose your weight at first. But if you want to reduce it quickly it may be responsible for many diseases. So, my advice is to reduce your weight by take more low-fat and low-calorie foods, and increase your physical activity. You must choose a diet which may reduce your weight and give you a healthy figure.

3) Eat More Fruit and Vegetables:

Eat Proper Fruits & Vegetables

Eat more fruits and vegetables can be reduce your blood pressure. Fruit and vegetables are contain a large amount of vitamin, protin and other minerals that are useful for a good health. A servey says that an adult should take at least 80-100gm fruit per day.  So you must take A glass of fruit juice, one tablespoon dried food, A dessert bowl of sala, some fruits and green vegetables in a day.

4) Avoid Alcohol:

Avoid Alcohol

If you drink too much alcohol this may be responsible for your blood pressure. Recent a servey says that a man can take 21unit and a women can take 14 unit alcohol per week. So there are many low alcohol options are available in the market, you can choose them.   Don't take additional dry foods like snacks,
crisps with your drink and try to mix a large amount of water with your drink for last longer.

5) Exercise:

Everyday Exercise

It is true that physical activity is more effective for your high blood pressure. Physical activity can reduce your blood pressure in short time but if you the activity blood pressure soon return to its normal level. So, avoid this you can consult with your doctor to recomend you some physical activity and health tips that is important for your blood pressure level.

Avoid Diabetes By These 7 Yoga Poses

Regular yoga practice can help you to reduce the level of sugar in the blood. Stress  is one of the major reasons for diabetes. It increases the secretion of glucagon  in the body. The consistent practice of  pranayam, yoga aasanas,and a few minutes of meditation can help you to reduce stress in the mind and protect the body from its bad effects. The practice of yoga is also a proven to lose weight and slow the process of fat accumulation. 

Pranayam

                       

 Pranayam

 Pranayam can helps oxygenate your blood, and improves circulation.  It also calms the mind and gives your rattled nerves some much needed rest. 

Steps to do this pose: 

• Sit on a yoga mat on the floor. Fold your legs like padmasana or sit cross legged.
• Now straighten your back, keep your chin parallel to the floor close your eyes and place your hands on your knees .
• Breath in deep and hold your breath at least for five counts. Exhale slowly and repeat this process at least ten times. 

Setubandhasana

  Setubandhasana

This pose not only helps keep one’s blood pressure in control but also helps to relax the mind, it helps  to improves digestion, 

 Steps to do this pose:

•  Lie flat on your yoga mat, with your feet flat on the floor.
• Then exhale and push up, and off the floor with your feet.
• Raise your body up such that your neck and head are flat on the mat and the other part of your body is in the air.
• You can use your hands to push down for added support.
• If you are flexible you can even clasp your fingers.

Tip: Avoid doing this yoga pose if you have a neck or back injury.

Balasana

Balasana

This aasan also known as  child’s pose but  this is a great stress buster. It gently stretches the hips, thighs and ankles, calms the mind and helps to reduce stress. It is also helpful for lower back pain .

Steps to do the pose:

•  Sit on the floor with your weight on your knees.Just like the picture. Now flatten your feet onto the floor and sit on your heels.
• Spread your thighs apart a little.your hand flatten your hand towards the head.
• You can also rest your forehead on the floor if you are flexible.
• Breath normal and You can stay in this pose for as long as three minutes or as little as five counts

Tip: If you are pregnant, have a knee injury  do not try to do this pose.

Vajrasana

Vajrasana

This is a simple pose that is great to relax the mind and  improve digestion.

• Sit on a yoga mat and Kneel on the mat, and let the top surface of your feet touch the mat, such that your heels are pointing upwards.

• Now gently place your buttocks on your heels. It is very important to note that your heels are on either side of your anus.

• Now place both your palms on your knees and facing downwards. Close your eye and breath in deeply at a steady.

                                                                          

Sarvangasana

Sarvangasana

• This pose is popularly known for its ability to regulate the working of the thyroid glands. These glands are responsible for the  functioning of our entire body including the digestive, nervous, reproductive system, regulating metabolism and respiratory system.

Steps to do this pose:

• Lie on a yoga mat with your legs extending outwards.
• Now slowly raise your legs  by first folding them at the knees.
• Place your palms along your back and hips to support it, and raise your body while pointing your toes to the ceiling.
• All your weight should be on your shoulders.
• Your elbows should be touching the floor . Hold this pose for as long as you are comfortable.

Tips: Do not do this pose if you suffering from any neck or spinal injuries. 

Dhanurasana

 Dhanurasana

This pose is great to strengthen your back, spine and stimulate the reproductive organs. 

Steps to do this pose:

• Lie on your stomach with your feet hip-width apart and your arms by the side of your body.

• Fold your knees and hold your ankles.  Breathing in, lift your chest off the ground and pull your legs up and back.

• Look straight ahead with a smile on your face. 

• . After 15 -20 seconds, as you exhale, gently bring your legs and chest to the ground.

Tip: Do not practice this pose if you have high or low blood pressure.

Ardha Matsyendrasana

    

Ardha Matsyendrasana

This asana is specifically designed to increase the capacity of your lungs to inhale and hold more oxygen.

Steps to do this pose:

• Sit up with your legs stretched out straight in front of you, keeping your feet together and your spine erect.
• Bend your left leg and place the heal of your left foot beside your right hip 
• Now, Take the right leg over your left knee and then place your left hand on your right knee and your right hand behind you.
• Twist at the waist, shoulders and neck in this sequence to the right and look over the right shoulder. Hold and continue with gentle long breaths in and out.

Tip: If you have a back injury,then do this pose only in the presence of a certified trainer

Healthy Food For Healthy Living

Give your diet a proper healthy boost by these 10 health foods. You must be eating all those type of food  have at 3 least  of the following criteria:

• Good or excellent source of fiber, vitamins, minerals and other nutrients
•  Vitamins A and E and beta carotene
•  Which may help to reduce risk of heart disease and other health conditions
• Readily available. 

Fruits For Healthy Life

Here comes some healthy food tips:

Fish: High in omega-3 fats, fish and shellfish have been  protect against irregular heart rhythms than can lead to heart failure.New evidence suggests that in addition to heart protection, like to ignore the fatty acids, such as DHA and EPA, found in fish oil  may offer a defense against depression and memory loss.            

                                                                             

Low-salt foods: Researchers have known for years that less salt in the diet means lower blood pressure. Now new evidence suggests that keeping blood pressure down you may reduce the uses of salt in your food.       

                                                                                      

        Vegetables for Healthy Life      

Dark green leafy vegetables: Collard greens, spinach, and broccoli are good sources of calcium.

Tofu: Look for brands made with calcium sulfate, that contain the highest levels of calcium. A half-cup contains about 250gm.                                                                                

Health by Running or Jogging

Now, people are getting very busy by their work. They have no any time to exercise. For this reason they are effected by many disease, like fatness, pain, diabetes, high blood pressure etc.

Jogging or running is a popular term of physical activity. About one in five Australians try running  at some stage in their life. Running is an appealing exercise because it doesn't take any cost a lot and you can run at any time that suits you. If you are interested in competing with other runners, contact your local running club. 

So today I come to tell you about the fact of running. Here it is..................

Before starting it first of all you should know what is running ?

Facts of Running

Ans:  Running is in contrast to walking, where the legs are kept mostly straight and  one foot is always in contact with the ground.  A  feature of a running body from the viewpoint of spring-mass mechanics changes in kinetic and potential energy within a stride occur simultaneously, with energy storage accomplished by springy tendons and make passive muscle elasticity.The term running can refer to any of a variety of speeds starting from jogging to sprinting.

What is the Benefits of Running?

Ans: There are Many Types of benefits of running:                         

Overall mental health. 

Runners are happy people..Just don’t make us unhappy by canceling a race that we’ve trained  months for. That’s one way to turn a runner’s smile upside down. 

Strengthens your lungs. Runners have increased lung capacity by running mile after mile. Their lungs become very stronger.

Helps to prevent high blood pressure.
Someone  while running helping to keep his/her arteries fit which in turn keeps your blood pressure in a normal range.

                                                                                         

Benefits of Running

                                                    

Weight control.

 
Running burns mega-calories. Running is helpful for those people who are troubled by heavy weight.However, it makes you mega-hungry, especially when you are training for long distances. .

Relieves stress.     

                                                                                
Running boasts the brain’s serotonin levels which make very calmer and more relaxed. Who said you can’t run away from your problems?

Increased bone density.
 
Running increased your bone power. Essential minerals are sent to the bones when under stress, which makes them stronger. But you can break a bone by thinking you can jump a 10-foot high fence.

Increased confidence.

When you start running, your confidence begins to grow. You will feel more in control of your life and your body.