Corona viruses (CoV) are a large family of viruses that cause illness ranging from the common cold to more severe diseases such as Middle East Respiratory Syndrome (MERS-CoV) and Severe Acute Respiratory Syndrome (SARS-CoV).
Corona viruses are zoonotic, meaning they are transmitted between animals and people. Detailed investigations found that SARS-CoV was transmitted from civet cats to humans and MERS-CoV from dromedary camels to humans. Several known corona viruses are circulating in animals that have not yet infected humans.
Common signs of infection include respiratory symptoms, fever, cough, shortness of breath and breathing difficulties. In more severe cases, infection can cause pneumonia, severe acute respiratory syndrome, kidney failure and even death.
Standard recommendations to prevent infection spread include regular hand washing, covering mouth and nose when coughing and sneezing, thoroughly cooking meat and eggs. Avoid close contact with anyone showing symptoms of respiratory illness such as coughing and sneezing.
How COVID-19 Spreads
Person-to-person spread
Between people who are in close contact with one another (within about 6 feet).
Through respiratory droplets produced when an infected person coughs or sneezes.
These droplets can land in the mouths or noses of people who are nearby or possibly be inhaled into the lungs.
Can someone spread the virus without being sick?
People are thought to be most contagious when they are most symptomatic (the sickest).
Some spread might be possible before people show symptoms.
Spread from contact with contaminated surfaces or objects
It may be possible that a person can get COVID-19 by touching a surface or object that has the virus on it and then touching their own mouth, nose, or possibly their eyes, but this is not thought to be the main way the virus spreads.
How easily the virus spreads
How easily a virus spreads from person-to-person can vary.
The virus that causes COVID-19 seems to be spreading easily and sustainably in the community (“community spread”) in some affected geographic areas.
Symptoms
Reported illnesses have ranged from mild symptoms to severe illness and death for confirmed coronavirus disease 2019 (COVID-19) cases.
The following symptoms may appear 2-14 days after exposure.
Fever
Cough
Shortness of Breath
Take steps to protect yourself
Clean your hands often
Wash your hands often with soap and water for at least 20 seconds especially after you have been in a public place, or after blowing your nose, coughing, or sneezing.
If soap and water are not readily available, use a hand sanitizer that contains at least 60% alcohol. Cover all surfaces of your hands and rub them together until they feel dry.
Avoid touching your eyes, nose, and mouth with unwashed hands.
Avoid close contact
Put distance between yourself and other people if COVID-19 is spreading in your community. This is especially important for people who are at higher risk of getting very sick.
Take steps to protect others
Stay home if you’re sick
Stay home if you are sick, except to get medical care.
Cover coughs and sneezes
Cover your mouth and nose with a tissue when you cough or sneeze or use the inside of your elbow.
Throw used tissues in the trash.
Immediately wash your hands with soap and water for at least 20 seconds. If soap and water are not readily available, clean your hands with a hand sanitizer that contains at least 60% alcohol.
Wear a face mask if you are sick
If you are sick- You should wear a face mask when you are around other people (e.g., sharing a room or vehicle) and before you enter a healthcare provider’s office. If you are not able to wear a face mask (for example, because it causes trouble breathing), then you should do your best to cover your coughs and sneezes, and people who are caring for you should wear a face mask if they enter your room.
Clean and disinfect
Clean AND disinfect frequently touched surfaces daily. This includes tables, doorknobs, light switches, countertops, handles, desks, phones, keyboards, toilets, faucets, and sinks.
If surfaces are dirty, clean them: Use detergent or soap and water prior to disinfection.
Daily Walking is the most popular physical activity among adults, and it’s easy to see why. It requires no special clothes or equipment, and it’s free.Health Benefits of Daily Walking Helps in Control and Management of high Blood Pressure.Walking for 30 minutes a day or more on most days of the week is a great way to improve or maintain your overall health.
Daily walking can have many health benefits. It may lower your risk of high blood pressure, heart disease, and diabetes. It can strengthen your bones and muscles. Benefits of Daily Walking to help you maintain a healthy weight. It might also help lift your mood.
You do not need to run marathons or triathlons to get a significant health Benefits of Daily Waking. Instead you get a lot of fitness and emotional gains from a small amount of daily walking.
In today’s post, I will cover the many Health benefits of Daily walking. You'll see how it can improve your mental, physical and emotional health.Health Benefits Daily walking Following Points are include-
Regulates Blood Pressure
Improve Health Heart
Lose Weight
Improve Circulation
Reduces Risk Of Diabetes
Fight Cancer
Strengthens Muscles
Strengthens Bones
Improves Digestion
Boosts Immune Function
Helps Produce Vitamin D
Increases Lung Capacity
Reduces Stress
Delays Aging
Regulates Blood Pressure
Walking can also help lower blood pressure. Researchers from Wakayama Medical College, Japan conducted an experiment on individuals with mild hypertension, where 83 participants walked 10,000 steps per day for 12 weeks. At the end of 12 weeks, they showed a significant drop in blood pressure and increased stamina . Even if you are unable to complete 10,000 steps per day, you should walk for at least 60 minutes every day to keep your blood pressure levels in check.
Improve Health Heart
Walking helps to improve your heart health. Irish scientists have reported that walking is the best exercise for sedentary individuals, especially adults, to reduce the risk of heart and cardiovascular diseases .In another study published in the Journal of American Geriatrics Society, scientists confirmed that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease. So, make sure to walk for 4 hours or more a week to keep heart disease, cardiovascular disease, and stroke at bay.
Lose Weight
Walking is a great exercise and helps you lose weight. American scientists designed an experiment where obese patients walked together to their destinations in and around the city. After 8 weeks, their weight was checked, and more than 50% of the participants lost an average of 5 pounds . Therefore, it might be a good idea to start walking to and from your nearby destinations, instead of driving your car.
Improve Circulation
Believe it or not, walking can actually increase your intelligence. Walking helps to supply the brain with the required amounts of oxygen and glucose, which helps it function better. It also decreases the levels of LDL cholesterol, which clogs arteries, and hence reduces the risk of stroke . So, walking can help improve blood circulation, which helps the brain and cellular functions.
Reduces Risk Of Diabetes
A sedentary lifestyle has led to an exponential growth of one of the most common diseases – diabetes. Scientists recommend no less than 5,000 steps a day with more than 3,000 of those steps being a brisk walk – to help manage type 2 diabetes . Walking every day can help control the blood sugar levels, which, in turn, can help you prevent type 2 diabetes.
Fight Cancer
Cancer has claimed over a million lives. A sedentary lifestyle is one of the causes of cancer, and this is where walking every day can help you. Scientists have found that walking can help in weight loss, thereby reducing the risk of cancer. Walking has been found to be helpful for those undergoing cancer treatment by reducing the side effects of chemotherapy . It can also lower the risk of breast cancer.
Strengthens Muscles
Like bones, you can also experience loss of muscles as you age. Here too, walking can help you by strengthening and toning your muscles and preventing muscle loss. Regular walking can strengthen your leg and back muscles.
Strengthens Bones
Your bones tend to become weaker as you age. But the good news is you can strengthen your bones by walking regularly. This low-impact exercise prevents loss of bone density, thereby reducing the risk of osteoporosis, fracture, and injury. Since bones determine our framework, stronger and healthier bones help to improve posture, stamina, and balance A. Walking can also prevent arthritis and reduce the accompanying pain.
Improves Digestion
Improper digestion can lead to gastrointestinal discomfort, bloating, constipation, diarrhea, and even colon cancer. Therefore, it is very important that you keep your digestive system healthy. Apart from maintaining good food habits and drinking water, you should also walk to improve digestion. Walking after meals is great. It helps you reduce weight and also supports your digestive system.
Benefits of Walking to Improve Immune Function
Your body’s immune system should function properly at all times to prevent infections, diseases, and death. Walking is a great way to boost your immunity. Walking at least 30 minutes a day can help bolster the activities of the immune cells, namely, the B-cells, T-cells, and the natural killer cells . It helps release the WBCs at a faster rate, thereby allowing your body to heal quickly .
Benefits of Walking to Helps Produce Vitamin D
Walking in the morning is a great opportunity for your body to produce vitamin D. Vitamin D is essential for bone strength and it prevents cancer, multiple sclerosis, and diabetes type 1. So, it is very important that you get at least 10-15 minutes of morning sun exposure, and walking is a great way to do so.
Benefits of Walking Increases Lung Capacity
A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary .Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems.
Benefits of Walking to Reduces Stress
Walking can help reduce the stress levels by improving circulation, which, in turn, provides nutrients and oxygen to the cells. It also stimulates the nervous system receptors and decreases the production of the stress hormones. Breathing in and out while walking also helps to breathe out the tension.
Benefits of Walking to Delays Aging
A study conducted with 17,000 Harvard graduates showed that students who walked for at least 30 minutes every day lived longer than those who were sedentary . Walking may or may not activate the telomerase enzyme, which is responsible for maintaining DNA integrity, an important factor in aging, but it helps prevent many age-related problems.
Cigarette smoking is associated with increased overall morbidity and mortality. Smoking is a cause of cancer of the lung, oral cavity, larynx, bladder, cancer , stomach, cervix, liver, penis, and rectum. Smokers are at greater risk for coronary artery disease, cerebrovascular disease, and atherosclerotic peripheral vascular disease.
Cigarette smoking is the single most important risk factor for chronic obstructive pulmonary disease and is associated with lower levels of increased respiratory symptoms and infections. Women who smoke during pregnancy have an increased incidence of complications, especially intrauterine growth retardation.
Effects of Cigarette Smoking on Heart
Smoking damages your heart and your blood circulation, increasing the risk of conditions such as coronary heart disease, heart attack, stroke, peripheral vascular disease and cerebrovascular disease .
Carbon monoxide from the smoke and nicotine both put a strain on the heart by making it work faster. They also increase your risk of blood clots. Other chemicals in cigarette smoke damage the lining of your coronary arteries, leading to furring of the arteries.
In fact, smoking doubles your risk of having a heart attack, and if you smoke you have twice the risk of dying from coronary heart disease than lifetime non-smokers.
Effects of Cigarette Smoking on Stomach
Smokers have an increased chance of getting stomach cancer or ulcers. Smoking can weaken the muscle that controls the lower end of your gullet (oesophagus) and allow acid from the stomach to travel in the wrong direction back up your gullet, a process known as reflux.
Smokers have an increased chance of getting stomach cancer or ulcers. Smoking can weaken the muscle that controls the lower end of your gullet (oesophagus) and allow acid from the stomach to travel in the wrong direction back up your gullet, a process known as reflux.
.
Effects of Cigarette Smoking on Skin
Smoking reduces the amount of oxygen that gets to your skin. This means that if you smoke, your skin ages more quickly and looks grey and dull. The toxins in your body also cause cellulite.
Smoking prematurely ages your skin by between 10 and 20 years, and makes it three times more likely you’ll get facial wrinkling, particularly around the eyes and mouth. Smoking even gives you a sallow, yellow-grey complexion and hollow cheeks, which can cause you to look gaunt.
Effects of Cigarette Smoking on Circulatory System
raised blood pressure and heart rate
constriction (tightening) of blood vessels in the skin, resulting in a drop in skin temperature
less oxygen carried by the blood during exercise
‘stickier’ blood, which is more prone to clotting
damage to the lining of the arteries, which is thought to be a contributing factor to atherosclerosis .
reduced blood flow to extremities (fingers and toes)
increased risk of stroke and heart attack due to blockages of the blood supply.
Effects of Cigarette Smoking on Immune System
greater susceptibility to infections such as pneumonia and influenza
more severe and longer-lasting illnesses
lower levels of protective antioxidants (such as vitamin C), in the blood.
Effects of Cigarette Smoking On Sexual Organs
lower sperm count
higher percentage of deformed sperm
genetic damage to sperm
impotence, which may be due to the effects of Cigarette smoking on blood flow and damage to the blood vessels of the penis.
Effects of Cigarette Smoking on the female body
reduced fertility, menstrual cycle irregularities, or absence of menstruation
menopause reached one or two years earlier
increased risk of cancer of the cervix
greatly increased risk of stroke and heart attack if the person who smokes is aged over 35 years and taking the oral contraceptive pill.
Lungs
Coughs, colds, wheezing and asthma are just the start. Smoking can cause fatal diseases such as pneumonia, emphysema and lung cancer. Smoking causes 84% of deaths from lung cancer and 83% of deaths from chronic obstructive pulmonary disease .
a progressive and debilitating disease, is the name for a collection of lung diseases including chronic bronchitis and emphysema. People with have difficulties breathing, primarily due to the narrowing of their airways and destruction of lung tissue. Typical symptoms of include: increasing breathlessness when active, a persistent cough with phlegm and frequent chest infections
Brain
If you smoke, you are more likely to have a stroke than someone who doesn’t smoke.
In fact, smoking increases your risk of having a stroke by at least 50%, which can cause brain damage and death. And, by smoking, you double your risk of dying from a stroke.
One way that smoking can increase your risk of a stroke is by increasing your chances of developing a brain aneurysm. This can rupture or burst which will lead to an extremely serious condition known as hemorrhage, which is a type of stroke, and can cause extensive brain damage and death.
Effects of Cigarette Smoking on Mouth and throat
Smoking causes unattractive problems such as bad breath and stained teeth, and can also cause gum disease and damage your sense of taste.
The most serious damage smoking causes in your mouth and throat is an increased risk of cancer in your lips, tongue, throat, voice box and gullet .
Effects of Cigarette Smoking on Reproduction and Fertility
Smoking can cause male impotence, as it damages the blood vessels that supply blood to the penis. It can also damage sperm, reduce sperm count and cause testicular cancer. Up to 120,000 men from the UK in their 20s and 30s are impotent as a direct result of smoking, and men who smoke have a lower sperm count than those who are non-smokers.
For women, smoking can reduce fertility. One study found that smokers were over three times more likely than non-smokers to have taken more than one year to conceive. The study estimated that the fertility of smoking women was 72% that of non-smokers.
Smoking also increases your risk of cervical cancer. People who smoke are less able to get rid of the HPV infection from the body, which can develop into cancer.
Effects of cigarette Smoking on the body
irritation and inflammation of the stomach and intestines
increased risk of painful ulcers along the digestive tract
Overweight and Obesity may increase the risk of many health problems, including diabetes, heart disease, and certain cancers. If you are pregnant, excess weight may lead to short- and long-term health problems for you and your child.
This fact sheet tells you more about the links between excess overweight And obesity many health conditions. It also explains how reaching and maintaining a normal weight may help you and your loved ones stay healthier as you grow older.
Overweight is generally due to extra body fat. However, overweight may also be due to extra muscle, bone, or water. People who have obesity usually have too much body fat.
Health problems Being Overweight and Obesity
Excess weight may increase the risk for many health problems, including
Type 2 Diabetes
High Blood Pressure
Heart Disease
Stroke
Cancer
Sleep Apnea
degenerative arthritis
fatty Liver Disease
Kidney Disease
Pregnancy Problem
Type 2 Diabetes-
Type 2 diabetes, the most common type of diabetes, is a disease that occurs when your blood glucose, also called blood sugar, is too high. Blood glucose is your main source of energy and comes mainly from the food you eat. Insulin, a hormone made by the pancreas, helps glucose get into your cells to be used for energy. In type 2 diabetes, your body doesn’t make enough insulin or doesn’t use insulin well. Too much glucose then stays in your blood, and not enough reaches your cells.
Type 2 Diabetes linked to Overweight and Obesity
More than 87% of adults with diabetes are overweight or obese.4 It isn’t clear why people who are overweight are more likely to develop this disease. It may be that being overweight causes cells to change, making them resistant to the hormone insulin. Insulin carries sugar from blood to the cells, where it is used for energy. When a person is insulin resistant, blood sugar cannot be taken up by the cells, resulting in high blood sugar. In addition, the cells that produce insulin must work extra hard to try to keep blood sugar normal. This may cause these cells to gradually fail.
High Blood Pressure
Every time your heart beats, it pumps blood through your arteries to the rest of your body. Blood pressure is how hard your blood pushes against the walls of your arteries. High blood pressure (hypertension) usually has no symptoms, but it may cause serious problems, such as heart disease, stroke, and kidney failure.
A blood pressure of 120/80 mm Hg (often referred to as “120 over 80”) is considered normal. If the top number (systolic blood pressure) is consistently 140 or higher or the bottom number (diastolic blood pressure) is 90 or higher, you are considered to have high blood pressure
High blood pressure linked to overweight and Obesity
High blood pressure is linked to overweight and obesity in several ways. Having a large body size may increase blood pressure because your heart needs to pump harder to supply blood to all your cells. Excess fat may also damage your kidneys, which help regulate blood pressure.
Heart Disease
Heart disease is a term used to describe several problems that may affect your heart. The most common type of problem happens when a blood vessel that carries blood to the heart becomes hard and narrow. This may keep the heart from getting all the blood it needs. Other problems may affect how well the heart pumps. If you have heart disease, you may suffer from a heart attack, heart failure, sudden cardiac death, angina (chest pain), or abnormal heart rhythm. Heart disease is the leading cause of death .
Heart disease linked to overweight and Obesity
People who are overweight or obese often have health problems that may increase the risk for heart disease. These health problems include high blood pressure, high cholesterol, and high blood sugar. In addition, excess weight may cause changes to your heart that make it work harder to send blood to all the cells in your body.
Stroke
A stroke happens when the flow of blood to a part of your brain stops, causing brain cells to die. The most common type of stroke, called ischemic stroke, occurs when a blood clot blocks an artery that carries blood to the brain. Another type of stroke, called hemorrhagic stroke, happens when a blood vessel in the brain bursts.
Stroke Linked to Overweight and Obesity
Overweight and obesity to increase blood pressure. High blood pressure is the leading cause of strokes. Excess weight also increases your chances of developing other problems linked to strokes, including high cholesterol, high blood sugar, and heart disease.
Cancer
Cancer occurs when cells in one part of the body, such as the colon, grow abnormally or out of control. The cancerous cells sometimes spread to other parts of the body, such as the liver. Cancer is the second leading cause of death.
Cancer linked to over weight and obesity
Gaining weight as an adult increases the risk for several cancers, even if the weight gain doesn’t result in overweight or obesity. Fat cells may release hormones that affect cell growth, leading to cancer. Also, eating or physical activity habits that may lead to being overweight may also contribute to cancer risk.
Being overweight increases the risk of developing certain cancers, including the following 5-
1 – breast, after menopause
2 – colon and rectum
3 – endometrium (lining of the uterus)
4 – gallbladder
5 – kidney
Sleep Apnea
Sleep apnea is a condition in which a person has one or more pauses in breathing during sleep. A person who has sleep apnea may suffer from daytime sleepiness, difficulty focusing, and even heart failure.
Sleep Apnea linked to Overweight and obesity
Obesity is the most important risk factor for sleep apnea. A person who is overweight may have more fat stored around his or her neck. This may make the airway smaller. A smaller airway can make breathing difficult or loud (because of snoring), or breathing may stop altogether for short periods of time. In addition, fat stored in the neck and throughout the body may produce substances that cause inflammation. Inflammation in the neck is a risk factor for sleep apnea.
Degenerative Arthritis
Osteoarthritis is a common health problem that causes pain and stiffness in your joints. Osteoarthritis is often related to aging or to an injury, and most often affects the joints of the hands, knees, hips, and lower back.
Degenerative Arthritis linked to overweight and obesity
Being overweight is one of the risk factors for osteoarthritis, along with joint injury, older age, and genetic factors. Extra weight may place extra pressure on joints and cartilage (the hard but slippery tissue that covers the ends of your bones at a joint), causing them to wear away. In addition, people with more body fat may have higher blood levels of substances that cause inflammation. Inflamed joints may raise the risk for osteoarthritis.
Fatty Liver Disease
It is also known as nonalcoholic steatohepatitis (NASH), occurs when fat builds up in the liver and causes injury. Fatty liver disease may lead to severe liver damage, cirrhosis (scar tissue), or even liver failure.
It is like alcoholic liver disease, but it isn’t caused by alcohol and can occur in people who drink little or no alcohol.
Fatty liver Disease linked to Overweight and Obesity
This disease most often affects people who are middle-aged, overweight or obese, and/or diabetic. Fatty liver disease may also affect children.
Kidney Disease
Your kidneys are two bean-shaped organs that filter blood, removing extra water and waste products.The Kidn Your kidneys also help control blood pressure so that your body can stay healthy.
Kidney disease means that the kidneys are damage.This damage can cause wastes to build up in the body. It can also cause other problems that can harm your health.
Kidney Disease linked to Overweight and Obesity
Obesity increases the risk of diabetes and high blood pressure, the most common causes of chronic kidney disease. Recent studies suggest that even in the absence of these risks, obesity itself may promote chronic kidney disease and quicken its progress.
Pregnancy Problems
Overweight and obesity raise the risk of health problems for both mother and baby that may occur during pregnancy. Pregnant women who are overweight or obese may have an increased risk for
developing gestational diabetes (high blood sugar during pregnancy)
having preeclampsia (high blood pressure during pregnancy that can cause severe problems for both mother and baby if left untreated)
needing a C-section and, as a result, taking longer to recover after giving birth.
Babies of overweight or obese mothers are at an increased risk of being born too soon, being stillborn (dead in the womb after 20 weeks of pregnancy), and having neural tube defects (defects of the brain and spinal cord).
Pregnancy Problem linked to Overweight and Obesity
Pregnant women who are overweight are more likely to develop insulin resistance, high blood sugar, and high blood pressure. Overweight also increases the risks associated with surgery and anesthesia, and severe obesity increases surgery time and blood loss.
Gaining too much weight during pregnancy can have long-term effects for both mother and child. These effects include that the mother will have overweight or obesity after the child is born. Another risk is that the baby may gain too much weight later as a child or as an adult.
If you are pregnant, check the sidebar for general guidelines about weight gain. Talk to your health care provider about how much weight gain is right for you during pregnancy.
First of all, sit down and have a drinking water (just as you should sit down when you eat).
Take a sip, do not drink the whole glass. Sip, swallow, breathe. Repeat.
Drink water in sips throughout the day. If swallowed too much water at once your body does not absorb the liquid. Most of it just goes right through you.
The water temperature should be at least the same as the room temperature. Warm is always better. Cold and icy waters literally shuts down your digestive fire.
After the meal, drink a sip of water. If you drink too much while you eat, your stomach will not have enough space for digestive action. Remember this rule: Fill your stomach 50% food, 25% water and leave 25% empty space.
For the same reason, do not drink a lot of water before or after meals. As we have already said – fill the stomach 50% food, 25% water and leave 25% empty.
Drink when you are thirsty. Thirst is a natural instinct that you should follow. That means that the body needs water.
Regarding quantity, we are all different, different sizes with different diets and lifestyles. The universal rule of eight glasses a day is simply not applicable to everyone. Of course, the amazing human body has its own built-in measurement system: thirst. If you are thirsty, drink water. When you listen to the signals of thirst and sipping water throughout the day you will have the right deal.
Your urine is another test whether your body is properly hydrated. It should be quite clear and straw-colored. If it is dark yellow, you need to drink more.
Your lips are another indicator. If they are dry, it is likely your body is dehydrated.
Lemon With drinking Water
Drinking a mixture of lemon with water helps to cleanse and alkalize the body. Add one thinly sliced lemon to a large pitcher, or squeeze fresh lemon juice into your glass. Drink it first thing in the morning, and wait about 30 minutes to have breakfast.
Lemon water reduces inflammation, aids digestion, helps you lose weight, keeps your skin blemish-free, gives your immune system a boost, freshens your breath and fights viral infections.
Mint
Mint adds a touch of sweetness without the sugar to your water, and aids in digestion.
Cucumber
Adding a few slices of cucumber to your water makes for excellent rehydration. Moreover, it also contains anti-inflammatory properties.
Ginger
It is needless to say that ginger has quite a lot of health benefits. This helps cleanse out your system, aids in digestion, and settles your stomach. Add a few thin slices or grate a tiny piece into your water and taste before adding more as necessary.
Hydrate your body properly, add mindfulness to your drinking and eating habits, and consider it a sacred act. Then, and only then, will you start to heal the physical body.
➤ Tamasic foods are those which dull the mind and bring about inertia, confusion and disorientation
➤Stale or reheated food, oily or heavy food and food containing artificial preservatives fall under this catagory
➤Examples – Non vegetarian diet, stale food, excessive intake of fats, oil and sugary food
Not just the right kind of food, it is vital to eat the proper quantity of food at the right time. Overindulging leads to lethargy while under eating will not provide enough nourishment. Most of the times, we know that our stomach is full but tempted by the taste buds we tend to indulge. The right amount of food cannot be quantified into cups or grams, when we listen to our body attentively we will know when exactly to stop!
We might eat the right kind of food in the right quantity but if we are irregular with our timings, then the whole system goes for a toss and the natural rhythm of the body is hampered. Therefore, it is of prime importance to eat food at the same time everyday and eat it at regular intervals. It is said that the state of the mind of the person cooking/ eating also affects the food. The energy in the food cooked by someone while he/she was angry will definitely be lower than that of someone who cooked it with a feeling of love, contentment and gratitude. Listening to some soothing music or chanting while cooking and eating can help retain the prana (life force energy) in the food.
Yoga also prescribes a more personalized diet according to the nature of our constitution. Food that might be favorable for someone might be harmful for a person of another constitution. It is best to consult an ayurvedic physician to decide what kind of food is necessary for you and which should be avoided. It is definitely worthwhile to pay some attention to the food that we eat as the ancient Indian texts say that we are what we eat!
start your day with suryanamskarSurya Namaskar or Sun Salutation is a sequence of 12 powerful yoga poses. Besides being a great cardiovascular workout, Surya Namaskar is also known to have an immensely positive impact on the body and mind.
Surya Namaskar is best done early morning on an empty stomach. Each round of Sun Salutation consists of two sets, and each set is composed of 12 yoga poses. You might find several versions on how to practice Sun Salutation. However, it is advisable to stick to one particular version and practice it regularly for best results.
Besides good health, Surya Namaskar also provides an opportunity to express gratitude to the sun for sustaining life on this planet. Incredible Benefits of SURYANAMSKAR
Helps maintain cardiovascular healtth
Stimulates the nervous system
Helps in stretching, flexing and toning the muscles
Excellent exercise for weight loss management
Strengthens the immune system
Enhances cognitive functions
Improves overall health, strengthens the body and relaxes the mind
Step 1. Pranamasana (Prayer pose)
Stand at the edge of your mat, keep your feet together and balance your weight equally on both the feet. Expand your chest and relax your shoulders. As you breathe in, lift both arms up from the sides, and as you exhale, bring your palms together in front of the chest in prayer position.
Step 2. Hastauttanasana (Raised arms pose)
Breathing in, lift the arms up and back, keeping the biceps close to the ears. In this pose, the effort is to stretch the whole body up from the heels to the tips of the fingers.
Tip to deepen this yoga stretch: You may push the pelvis forward a little bit. Ensure you're reaching up with the fingers rather than trying to bend backward.
Step 3. Hastapadasana (Standing forward bend)
Breathing out, bend forward from the waist keeping the spine erect. As you exhale completely, bring the hands down to the floor beside the feet.
Tip to deepen this yoga stretch: You may bend the knees, if necessary, to bring the palms down to the floor. Now make a gentle effort to straighten the knees. It's a good idea to keep the hands fixed in this position and not move them henceforth until we finish the sequence.
Step 4. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, push your right leg back, as far back as possible. Bring the right knee to the floor and look up.
Tip: How to deepen this yoga stretch? Ensure that the left foot is exactly in between the palms.
Step 5. Dandasana (Stick pose)
As you breathe in, take the left leg back and bring the whole body in a straight line.
Tip to deepen this yoga stretch:
Step 6. Ashtanga Namaskara (Salute with eight parts or points)
Gently bring your knees down to the floor and exhale. Take the hips back slightly, slide forward, rest your chest and chin on the floor. Raise your posterior a little bit. The two hands, two feet, two knees, chest and chin (eight parts of the body) should touch the floor.
Keep your arms perpendicular to the floor.
Step 7. Bhujangasana (Cobra pose)
Slide forward and raise the chest up into the Cobra pose. You may keep your elbows bent in this pose with the shoulders away from the ears. Look up at the ceiling.
Tip to deepen this yoga stretch: As you inhale, make a gentle effort to push the chest forward; as you exhale, make a gentle effort to push the navel down. Tuck the toes under. Ensure you're stretching just as much as you can and not forcing your body.
Step 8. Adho Mukha Svanasana (Downward facing dog pose)
Breathing out, lift the hips and the tailbone up to bring the body into an inverted ‘V’ pose.
Tip to deepen this yoga stretch:
Step 9. Ashwa Sanchalanasana (Equestrian pose)
Breathing in, bring the right foot forward in between the two hands. The left knee goes down on the floor. Press the hips down and look up.
Tip to deepen this yoga stretch: Place the right foot exactly between the two hands and the right calf perpendicular to the floor. In this position, make a gentle effort to push the hips down towards the floor, to deepen the stretch.
Step 10. Hastapadasana (Standing forward bend)
Breathing out, bring the left foot forward. Keep the palms on the floor. You may bend the knees, if necessary.
Tip to deepen this yoga stretch: Gently straighten the knees, and if you can, try and touch your nose to the knees. Keep breathing.
Step 11. Hastauttanasana (Raised arms pose)
If possible, try and keep the heels on the ground and make a gentle effort to lift the tailbone up, going deeper into the stretch.Ensure that your biceps are beside your ears. The idea is to stretch up more rather than stretching backward.
Step 12. Tadasana (Mountain pose)
As you exhale, first straighten the body, then bring the arms down. Relax in this position and observe the sensations in your body.
This completes one set of Surya Namaskar. Complete the round by repeating the steps. Only this time, start with taking the left foot behind in step number 4 and bringing the right foot forward in step number 10. Once done, you would’ve completed one round of Surya Namaskar.
Cover coughs and sneezes
