Asthma- Natural Prevention Methods

Asthma as we all know is a chronic lung disease that inflates the airways in the lungs & disrupts the natural breathing process. It can be associated with a wheezing or whistling sound while breathing, chest tightness, short of breathing & coughing. It is also seen that the coughing increases during night & early morning. The airways which carry air into our lungs are inflamed in people suffering from asthma. The inflammation makes it difficult for the person to breathe normally, due to swelling & the sensitive tissues & cells react with certain inhaled substances making it worse. The muscles around the airways tighten & causing less air to flow to the lungs. To fight inflammation the cells start producing more mucus than usual leaving even less space for the air to pass. These symptoms are very common in childhood & seem to improve with time but not necessarily. Though asthma is not known for complete cure but we can take some measures to lesser the chances.

Apart from the medicines & sterols which are used for treatment of asthma, the below written natural home remedies can help the sufferer.

1. Always keep your house clean, allergens like dust mites, animal dander create more trouble for the person. Do not let these allergens attack you, try to avoid contact with them as much as possible. Also furry pets should be kept at bay as animal hair is known as an allergen.

2. Turmeric is known as an anti-inflammatory agent & has shown good results. Drinking lukewarm milk with a pinch of turmeric helps fight inflammation. Similarly ginger also shows positive effects on curing inflammation & can be effective.

3. Magnesium rich food is good for relaxing the airways, also used in medication in emergency situation. If taking in capsulated form please know the correct dosage as it might have side-effects like upset stomach.

4. Omega-3 fatty acids act as drugs leukotriene inhibitors, which inhibits the action of infammation causing agents in the body.

5. Make a chart of food you eat everyday & the level of asthma for 15-30 days. Asthmatic action can be triggered by food which contains allergens, some people might be allergic to milk products, or other animal proteins, or wheat, sugar or other carbohydrates. So, continuous monitoring can help you identify it for you.

These remedies will not cure your asthma but reduce the severity. Other things to note for asthma patients is a strict non-smoking life, avoid fireplaces or other smoky things. Avoid drugs containing aspirin & ibuprofen as they are known to induce asthma. Try not to sleep on your stomach as this worsens respiratory problems. Do not stop medication if you have been advised by a medical practitioner till they ask you to discontinue the usage. I hope this small article will help you with some insights on better lifestyle with asthma.

De-stress Yourself in a Few Minutes

We all live a stressed life, no matter what we do in our daily lives. Not only our jobs & daily chores make us stressed but the changing environment poses a great risk. So, know how to de-stress yourself and live a better life. Get your mind off the stress & relax. Listing down a few tips to help you out:

1. When feeling too stressed take a pause, just let it go for a few minutes. In a few seconds you will feel a big burden comes off your head. Take a stroll around the office or your house only & the magic occurs.

2. Avoid food with high calories like ice-creams, candy, etc. as they might have a negative effect on the mood. Though some snacking can help keep it only around 70-80 cal, that should be good, it helps you boost your mood. Also it is known that stress adds to the waistline so, this is a sure one.

3. Add some music to lighten the mood. Music is known as a great reliever of stress, so do have some music ready to relieve your stress instantaneously. Personally I feel much better & relaxed once I'm listening to music & working.

4. Green Tea helps relieve stress, due to the presence of theanine (amino acid). It gives the flavor to green tea & helps soothe your nervous system. Please do not substitute it with coffee as it is known to have a negative effect on the mood due to caffeine.

5. Go outdoors. This can be just a matter of few minutes & the change in the surroundings can really calm your nerves & relax. Just looking at something else helps out, just staring the sky or looking at passing by people.

6. Take a hot bath, the heat relaxes the muscles & releases the stress. Some bath salts & soaps do wonders. Scented candles & other aroms can be used for better results.

If none of this work, go pack your bags & take a small trip. And do not reach for your mobile & laptop when on your vacation, a place where you will have time to yourself, meditate, eat & be merry. Works very well for most, why not try it once. Thanks!

Healthy Egg Recipe- Scrambled Egg with boiled Potatoes

Hi Friends! Welcome to you a fresh new week, will start your week with a healthy egg recipe, you can enjoy any time of the day. It is a very simple & easy recipe.

Scrambled Egg with Boiled Potatoes
Ingredients:
Potato: 1 large
Eggs: 2
Condensed milk: 2 teaspoon (unsweetened)
Onion: 1 medium
Tomato: 1 medium
Cilantro: A few springs
Chili: 1
Dried Oregano: 1/2 teaspoon
Dried Basil: 1/2 teaspoon
Paprika Flakes: 1/4 teaspoon
Salt to taste
Olive oil: 2 teaspoon

Preparation:
1. Boil the potato with skin, cut into half in a bowl with water @ 100% Microwave for 8-10 min
2. Beat the egg with little bit of salt & condensed milk.
3. Pour it into a heated pan  with 1 teaspoon of olive oil & slowly stir it as it condenses to get a perfectly scrambled egg. After finishing keep it aside in a plate/ bowl.
4. Chop the onion, tomato, cilantro & chili finely. Take the boiled potato & cut into cubes of 1/2 inch each.
5. In the same pan add oil. Then add Onion, when it starts getting little light add the cut-boiled potatoes & mix well. Add the spices (dried oregano, dried basil, paprika flakes & salt as per taste). Add half the tomatoes to the same and after a min add the scrambled egg & turn off the burner.
6. Serve it on the plate & garnish it with chili, cilantro & rest of the tomato pieces. And serve it with love!

This can be had any of the meals & is filling for a person. Enjoy this recipe & let me know how you like it. Thanks Friends!

Pranayam (Yoga) for Healthy Life-2

Hi Friends! This post is in continuation to my previous post on Pranayam. I had informed about three ways of doing Pranayam to be healthy & will continue with the rest of the three. To read about the previous ones already discussed & benefits of Pranayam please click here.

Bahya Pranayam
1. Sit with cross legged on the floor or ground.
2. Inhale fresh air & fill your lungs, hold.
3. Exhale the air forcefully (do not make it uncomfortable)
4. Now touch your chin to the chest & pull your stomach in so that it feels that you are trying to touch your back with your stomach.
5. Next lift your chin & breathe in slowly, hold it. Then exhale.
6. Repeat this 5-6 times.

Brahmari Pranayam
1. Close your eyes & start breathing.
2. Close your ears with the thumb & place the index finger above the eyebrow. Place the rest of the fingers on your eyes & face.
3. Keep your little fingers near your nostrils.
4. Now start breathing & fill your lungs with air.
5. Partially close your nostril with your little finger & breathe out with a humming sound like a bee originating from the throat.
6. Repeat thhis 3-5 times.

Udgeeth Pranayam
1. Breathe into fill your lungs with air.
2. Then slowly breathe out chanting "Om" originating from the throat with an emphasis on O and a short M.
3. Repeat this 5 times.

Enjoy doing Pranayam daily & let me know how you feel. Thanks Friends!

Pranayam (Yoga) for Healthy Life

Hi Friends! Today we are going to talk about Pranayam the ancient technique of breathing exercise. It consists of six breathing exercises out of which we will talk about three of them. At first listing down the benefits of these exercises for you so that you know why you should include it in your daily routine.
1. Improves blood circulation
2. Eases out breathing
3. Healthy heart & other organs with proper movement & blood circulation
4. Increases life expectancy
5. Better mental health

Bhastrika Pranayam:
1. Sit with crossed legs in your lawn or your porch on the ground.
2. Close your eyes & breathe deeply so that your diaphragm goes down & your chest expands.
3. Release your breathe at once.
4. Repeat for 5 mins.
5. Start it slow & with time you can increase your speed.

This technique helps us to ease out our breathing process & improves our concentration and other mental abilities.

Kapalbhati Pranayam:
1. Sit in the same position as mentioned above in open air (lawn or porch).
2. Inhale through your nostrils normally, allowing the lung to expand.
3. Exhale through both nostrils forcefully, assist by pulling in your stomach.
4. Repeat for 10 min

This technique helps us concentrate on forced exhalation & normal inhalation. The contraction of stomach muscles in the process helps you in burning fat around the area & improved digestion.

Anulom Vilom Pranayam:
1. While sitting in the same position, close your eyes & concentrate on your breathing.
2. Close the right nostril with right thumb breathe from your left nose, fill your lungs.
3. Move away the thumb & now close the left nostril with the middle & ring finger of the right hand. Exhale completely from the right nostril slowly.
4. Now inhale with your right nose & fill the lungs.
5. And now move your hand & close the right nostril with the right thumb like earlier & exhale.
6. Repeat the process for 10 min.

This technique of alternate breathing helps improve breathing and also uses both the nostrils & clears any congestion. It also helps people suffering from problems of sinus.

I hope this article gives you an insight on how useful introducing pranayam in your daily routine. It gives a fresh start to your day & shows great results in improving the quality of life. Thank You!

Benefits of Walking

Hi Friends! Mid of the week & missing your daily routine of exercise. Add a twist start walking, it is the simplest of all to add to your routine.

The benefits of walking can be listed as below:
1. Improved cardiovascular & lung fitness.
2. Better management of hypertension, high cholesterol, joint & muscular pain, stiffness, and diabetes
3. Reduce body fat
4. Increased muscle strength
5. Strong bones & improved balance

These are the health benefits which should be on your mind while planning for that walk. Well other than that the benefits which can be mentioned are available to everyone, and best there is no cost for this exercise. It is also good for beginners, no pain which is generally associated with work out. It does not give you results in a week but the long term effects are worth noticing.

When you walk 30 mins a day your body becomes active & it really does not pose any health risk. You can make walking a part of your life easily & add it to your routine. The time of the day doesn't make any difference on the amount of calories burnt.

Walk 10000 steps a day & you will keep your heart fit. Wear a pedometer while walking to count your steps, this will help you motivate. Be comfortable while walking, whether you run or walk the same distance you lose the same amount of calories. Only when you walk you take more time to cover the distance. Once you become comfortable while walking, you can increase the intensity by walking uphill, walking longer, increase the speed etc.

To enjoy walking the footwear you wear has to be perfect else it can give you blisters or sores, comfortable shoes are a must. What else we can do to increase our pleasure while walking is simple like listening to music, walking with friends, taking your pets for a walk. Go explore new places while walking, make your walk more interesting. If you want to stick near your residence, take rounds around your complex. You will not get this comfort with any other form of exercise.

So, friends how about a walk right now. Because there is no correct or right time to start. Start early to be healthy. Thanks!

Diabetes & Foot Care

Hi Friends! We know that diabetes is becoming a very common disease in the society today, and high blood sugar levels over time start affecting the various organs of the body. Trying to throw some light over one of the common problems faced by patients of diabetes mellitus which is foot problems. Diabetes is responsible for ailments related to kidney, nerves, eyes, blood vessels etc. Immunity is also affected in most cases of these patients. Commonly foot problems are seen in patients which is due to damage to the blood vessels & walking and other physical activities can create abnormal pressure on the skin, bones & muscles. Normal sweat secretion & lubrication of the foot is reduced under diabetic conditions finally leading to foot sores.

Because of a weak immune system the healing process is affected in patients. The wounds can lead to bacterial infections of skin, muscle, tissues etc. These wounds take turn into gangrene, the slow absorption of antibiotics is affected due to poor flow of blood to these parts of the body. People with diabetes should take extra care of foot.

• You should learn to examine your foot regularly to recognize early signs of diabetic foot problems.
• Monitor your blood sugar levels regularly and try to remain within the target range.
• Wash your feet regularly & dry them carefully.
• Apply moisturizer to your feet to avoid drying & cracking of skin.
• Do not let your shoes trouble you. Wear right shoes of correct size, blisters & burns in foot can be a serious problem.
• Poor circulation of blood can cause troubles so wiggle your foot & legs in intervals of 5 mins.
• Do not use extra hot or cold water or therapy on your foot. It can cause trauma & can lead to internal damages without your knowledge.
• Do not smoke. tobacco can cause damage to the blood vessels of your feet. The damage can interfere with your healing process.
• Trim your toenail carefully avoiding any cuts etc. Do it with a nail clipper & not scissors for safety. If you are unable to do it ask your family members.
• Avoid tripping, remove all obstacles which might be a reason for hurting yourself. Also avoid walking on uneven grounds to be safe.

These are a few tips every diabetes patient should follow for foot care. If anyone in your family suffering from diabetes, ensure they know about foot care. Enjoy a safe & happy day. Be Healthy!!

Can't Sleep?

Hi Friends! Do you feel drowsy during the day even after an 8 hour sleep. Not able to feel refreshed in the morning or can't sleep at night these might be symptoms of insomnia. Though insomnia may not be the only kind of sleep disorder it may be a warning for other problems. The symptoms vary from person to person as mentioned above or many others like not able to sleep at night or waking up many times at night or not able to sleep after waking up once.

Insomnia is a complex condition usually due to number of factors. You need to figure out the cause which disturbs your sleep. Your treatment can be tailored only after you know the cause. Some of the causes can be stress, depression, medication which can affect sleep, trauma, environment etc. Also certain other sleep disorders sleep apnea, narcolepsy & restless legs syndrome can lead to insomnia. Anxiety & Depression are are the two most common causes of chronic insomnia.

Some natural remedies which help you have a good night sleep:

1. Melatonin is a hormone which is responsible for the sleep/wake cycle. It causes drowsiness, lowers the body temperature & puts the body to sleep mode. Calcium & Magnesium have a role in the making of melatonin by the brain. So drinking a warm glass of milk at night helps you sleep better. Also Calcium & Magnesium can be taken in synthetic form in tablets. Also good sources of Magnesium include green leafy vegetable, wheat germ, pumpkin seeds etc.

2. Have bed time snacks to avoid sleep disturbance due to hunger. If hungry at night it can wake you up at night, but also a food with high glycemic index can keep you awake at night. Such food causes insulin & blood glucose to spike up and causes anxiety. Such foods should be avoided at night. Food high in fiber & low in glycemic index will keep you full and also avoid any anxiety.

3. Tryptophan an amino acid in milk & poultry is known to induce the production of serotonin. Foods rich in tryptophan have shown help in better sleep cycle due to serotonin which is known to calm our senses & prevents depression.

4. Tea has L-Theanine which is an amino acid (a higher percentage presence in Green Tea), which helps reduce heart rate & improves immune responses to stress. It induces the brain to secrete hormones which relaxes the body.

5. Lavender oil is a cheap, non-toxic way to slip peacefully into a good sleep. It has shown good effects in patients with problems of insomnia. Valerian root also has the same effects and used from ancient times to treat insomnia.

Hope these remedies will help you overcome from sleep disorders. Sleeping right is a key to a happy & successful life. Have a sleep like a baby. Thank!!

Avoid These Three Things

Hi Friends! I have not spoken about things which you should not do to stay healthy till date, but today I thought to blame three things which are causing troubles in our lives. All three of them start with the letter 'S', SUGAR, SALT & SATURATED FATS. After reading the names you can think why, though by avoiding I do not mean remove them from your diet, you just have to reduce or replace your options. They all are

As we all know Sugar is a culprit for high blood sugar levels or type-2 diabetes (not the only reason), reducing intake of sugar can help reduce the risks. Sugar is not only high in calories but also its glycemic index is high and mind you the refining of sugar uses various chemicals in the process which are harmful for the body. It is advisable to avoid sugar and use natural sweetening agents like organic honey, real maple syrup, xylitol, sorbitol, stevia etc. Though across countries in the Indian subcontinent jaggery (gud) considered as a safe option for diabetic patients but it is not. It is equally bad for your health, please consider this before using jaggery. Actually the food we eat has some or the other form of carbohydrate which breaks down to glucose to provide us energy. Now all the glucose may not be used by the body so it remains in our bloodstream and might convert to triglycerides which are stored around your waist. Sugar is not an essential item to our diet for this reason, in fact it is a bad guy. Reduce your sugar intake to avoid weight gain, weak immune system & of course diabetes.

If talked about salt, all know the chronic effects of excess salt in food like hypertension, cardiovascular diseases, edema (water retention) & stomach cancer due to the presence of Sodium. Salt is nothing but Sodium Chloride (NaCl) , the free ions of salt Na+ & Cl- are both required by the body in small amounts for proper functioning of the body. Muscle cramps, dizziness or electrolyte disturbance symptoms can be seen in people with salt imbalance. How to limit your intake of salt? Avoid packaged & processed foods, as they contain high amounts of sodium content & you cannot control your intake. Cook with less salt, avoid adding table salt during meals.

Now the last food saturated fat contains only triglycerides which are saturated fatty acids. Animal fats like butter, ghee, fatty meats, cheese etc. and plant fats like coconut oil, cottonseed oil, palm kernel oil are example of foods with high saturated fatty acid content. They are cause of many diseases which can be deadly like cardiovascular diseases by blocking the arteries and differesnt cancers like breast, colorectal, prostrate & ovarian cancers. These fats should be removed from the diet & should be replaced by monounsaturated fats like soya oil, olive oil, sesame oil etc.

Friends these small changes in our lifestyle can be a life changing event. I remember an old saying "Health is Wealth" so without health there is no fun in living. Have a great day... Thanks!

Deal with Depression

Hi Friends! We live in a fast paced world today & if we do not run equally fast we tend to lose the race. With amazing technology revolution we have made our lives easy. But in this rat race we have lost one important thing in our life happiness & peace. We have so much in our head that we do not have space for happiness. There are times of ups & downs in our lives but if you are constantly feeling low & not feeling to do anything it is a sign of depression. It makes life very difficult to deal with, you don't find any interest in anything around you, even things which matter to you do not make you happy. Things can get better with help, we need to understand what it is, why it happens & how to overcome it.

What is Depression?

We hear in day-to-day conversation about people being depressed, though literally they just might be sad about something. Sadness & depression are not one and the same. A person might not be sad if depressed, there are different feelings experienced by different individuals which can be from sadness, hollowness, emptiness, apathy, anger, aggression, or restlessness. It is a psychiatric syndrome which eats up your happiness & interest towards life. It makes your life look pathetic without any sense of relief. The symptoms can vary like insomnia or oversleeping, hopeless & helpless, things seem impossible or difficult to do, you don't find interest in things you loved, either you lose appetite or eat without stopping, you find small things irritable, and become more short tempered or aggressive. Also there are tendencies of suicide as you don't find any reason to live.

What causes Depression?

The causes of depression may vary from life events to genetics. The some commonly understood causes of depression can be:

Past life events like problems in family, physical or sexual abuse, unequal treatment by parents, neglect which can cause troubles in later life. 

Events like job loss, divorce, death in family, emotional troubles & also sometimes happy events like new relationship, new job. Isolation from society or family.

Certain medications have shown negative effects on depression & taking such medication should be done under supervision of medical practitioners only.

Prolonged illness like diabetes, chronic pain, sleep apnea, cancer etc can trigger depression.

Genetic inheritance can increase the risk of depression, it has been seen as a complex function of genes.

Substance abuse like drugs & alcohol are a large percentage.

How to Overcome Depression or Treatment?

Seek Professional Help: There are effective treatments like therapy and medication which can help you recover, and it is important to understand the options & seek help as this is a medical condition and you might not recover from it naturally.

Talk to Trusted People: These people know you & understand you, they will lend a listening ear. Share your feelings with them, they might not be able to help but you will have a strong support system.

Join Support groups: There might be many like you who are suffering from depression this will help you with advice from each other & experience from each other. It will help reduce your feeling of isolation.

Start Healthy changes: Eat healthy & opt for regular exercise in your routine. Make conscious efforts to reduce stress & challenge negative thinking.

Build Relationships: This will help you cope up adverse situations, it will allow an outlet of emotions. Socializing will help you come out of the shell you had built around you. To balance emotional balance is one key to overcome depression.

Life is very beautiful enjoy it & do not wait for things to change & stand up for yourself and make the changes yourself. Do not neglect yourself while doing other things because you are important.

Thanks alot!!