EVRYTHING YOU NEED TO KNOW ABOUT HOW TO UN-DIET YOURSELF SUCCESSFULLY- Intermittent fasting needs no introduction. And if you are goggling this right now,then you,have been living under a rock. There has been constant chatter about fasting and its numerous health benefits,with its biggest side effect,weight loss,getting the maximum spotlight. The problem though sometimes,with so much information is that you don’t know where to begin. WHAT DOES IT MEAN TO FAST- Fasting isn’t just another wellness fad. There is a deep-rooted science to it,and the mechanism of fasting is intrinsically human. Its how our ancestors ate when they were hunters and gatherers. They survived long periods of time without food until they hunted again.in the modern world,intermittent fasting implies going through anywhere from 14 to 16^hours to longer without food ,everyday. It also stresses on the importance of eating fewer meals during the eating window and not consuming any snacks. WHAT WILL HAPPEN TO THE BODY WHEN YOU FAST? I cannot even begin to tell you about how good you will feel once you begin fasting regularly. If you’re doing this for weight loss,intermittent fasting will first make you healthy and then you will start losing the weight. So give it time and adopt this as a lifestyle. The best part about the weight loss is that you burn your body’s fat stores and not your muscle mass.it is the healthiest and most efficient way to lose weight by far. WHAT TO EAT DURING THE EATING WINDOW? Many doctors and nutritionists will suggest practicing a normal diet. However,for someone, who is addicted to food and eating all the time,will find easier to restrict their carbs intake and follow either a ketogenic or a low carb diet. Carbs make you sluggish and will have you craving food during your fasting window which wont allow you to fast successfully. Eat plenty of low carb vegetables like cauliflower and broccoli,dark leafy greens like kale and healthy fats like avocado and nuts. WHAT TO EAT OR DRINK DURING THE HOURS OF FASTING? We all started our day with a cup of English tea that’s brewed a beautiful hue of brown and with a spot of milk to make it well rounded. After that,a cup of black coffee,and then started a gym or yoga. Around mid-morning,one must have the ginger-lemon-turmeric shot which helps support the digestion. And the most important thing is that during the fast ,one should have a glass or two of fresh lemonade,to which ,add a pinch of Himalayan salt. This keeps the electrolytes in balance. No form of sugars or fruits or anything with calories must be consumed during the fasting hours. The last piece of advice is that ,’start slow and gradually work your way up.”
SELF-CARE ISN’T SELFISH- When too many obligations and plans with family and friends become a burden,its OK to take a pass. If indeed spending a night at home,or retreating to the comfort of your bed,can help keep unintended stress at bay. Everyone needs a break from their social life or daily ruts occasionally. BRING ON THE BREAKFAST- Busy mornings might leave you feeling short on time,then lead you to skipping out on breakfast altogether. Though it might feel like e huge time saver,skipping breakfast is actually detrimental to your day. Quick breakfast options that you can prepare ahead of time,like veggie egg muffins or overnight oats,provide energy and nutrients,like fiber,that you need,to keep your body moving all day long. TREAT THE SMALL STUFF- If you feel that something is off with your body,no matter how small it may seem,taking action right away can go a long way in preventing bigger issues. Treating minor health conditions can be just as important,for overall health,as visiting the doctor for more serious concerns,like the flue or chronic pains. WORK,WALK,WORK.REPEAT! Remaining sedentary all day can result in a number of physical ailments. To help steer clear of these,set a timer and get up for a five-minute lap around the office or house every hour or so. Not only will you minimise potential aches,but getting up and moving throughout the day can also make you more productive. With these tips in mind,you can be more on top of your health throughout the year,and all this can be achieved without making any drastic changes.
Asthma is a condition in which the airways get narrowed due to swelling inside them and an increase in the production of mucous.asthma causes symptoms such as wheezing(˘whistling sound from the chest),shortness of breath, chest tightness and cough that vary over time in occurence,frequency and intensity. It can also interfere with daily activities and may lead to a life -threatening asthma attack. One important fact is to understand that asthma can’t be cured,but the disease and its symptoms can be controlled. NIGHT TIME (NOCTURNAL) COUGH IS NOT LIMITED TO ASTHMA ONLY BUT TO MANY OTHER ILLNESSES. THESE ARE: Asthma Acid reflux,also known as heartburn,acid indigestion,or pyrosis.it happens when some of the acidic stomach contents go back up into the oesophagus. Acid reflux creates a burning pain in the lower chest area,often after eating. It can also cause cough when it irritates the wind pipe which can be very severe and may cause cough decreased sleep. Also,acid reflux is also very common in patients with asthma. Common cold,a common viral infection of the nose and throat. It is associated with fever,stuffy nose,rhinorrhea,sneezing and throat pain even lead to disturbed sleep. Upper respiratory infection,a common viral infection of the nose,throat and larynx.it also causes nasal symptoms ,throat irritation,pain,occassional breathing issues,headache and severe irritable cough preventing sound sleep. Post viral cough ,usually seen after a common cold or URI, causes severe cough with night time symptoms which precipitates with apeech,laughter or with cold food and water and is due to hypersenstivity of the airways. .smoking can also cause irritable dry cough along with breathing issues which can sometimes be very irritating in the night. Another variety of asthma is the cough variant asthma in which the main symptom is a dry,non-productive cough. People cough variant asthma often have no other classic asthma symptoms ,such as wheezing or shortness of breath. Cough-variant asthma is sometimes called chronic cough, to describe a cough that has lasted longer than six to eight weeks. The coughing with asthma can occur during the day or at night. If people have night time symptoms , it can interrupt sleep. Coughing may increase when they are exposed to asthma triggers or allergy-causing substances like dust or strong fragrances ,or when they are in cold air. THERE ARE SOME IMPORTANT WAYS TO CONTROL AND GET RFELIEF FROM THIS NOCTURNAL COUGH. THESE ARE: Proper ttreatment of asthma or cough variant asthma. Sleep on an incline. Manage acid reflux. Drinking tea with honey. Humidification of room. Decrease allergens. Suppressants and expectorants. Use a saline nasal spray. Quitting smoking. It is important not to ignore night time cough. Those who suffer from it should have it properly diagnosed and ttreated,as asthma is one such disease in which night time symptoms are common. It can be a symptom of worsening of asthma or cough variant asthma or other illnesses . Adequate treatment not only relieves of the condition but also improve the quality of life.
EATING RIGHT- When it comes to food,one of the most important aspects that you must be conscious of is how quickly a certain type of food digests and become a part of yourself..if you eat something and it does not get digested within 3 hours, it means you have eaten food that should either be avoided or reduced in quantity.if the food moves out of your stomach within 3 hours, it means that even if it is not the best, it is still something your system is able to handle. If you maintain a clear gap of five to six hours between one meal and the other without having anything in between cleansing will happen on the cellular level. This cleansing on the cellular level is most important for a healthy life.if you are over 30 years of age , two good meals a day will suffice-one in the mlorning and one in the evening. There must be a 3 hour gap between the evening meal and the time you go bed.if this includes atleast 20 to 30 minutes of light physical activity-such as simple walking-your system will largely be healthy.if you go to bedwith still inside the stomach,it generates a certain level of inertia in the system. Physiologically , this inertia is like an accelerfation towards death.death is the ultimate inertia. USE YOUR BODY- When it comes to activity , one simple thing that we need to consider is capable of bending forward and backward ,and twisting to both sides. This much activity must happen in some form or the other. Classical hatha yoga is the best way to do it,and a scientific one. If classical hatha yoga is not yet part of your life , you must somehow make sure that every day ,you bend forward,backward ,twist to both sides,and squat so that the spinal comlumn is stretched. This is a must for everybody on a daily basis if you want to keep the entire system healthy-particularly the neurological system, which will otherwise be an issue as one ages. GET ENOUGH REST BUT NOT TOO MUCH- The volume of rest that an individual needs is determined by various factors. One important factor is the type and the volume of food that you consume.you must experiment with different types of foods and see which one makes you feel heavy,and which one leave you light and agile.if you make sure that atleast 40%of your diet consists of fresh vegetables and fruits,there will be lightness in the body. What the body needs is restfulness,not necessarily sleep. It is a misunderstanding to think that sleep is the only way to rest. Even as you sit or stand,you can either be in a state of restfulness in a state of agitation,or in a state of inertia. If you are in a lively state of restfulness,every moment of your life,yhe volume of sleep you require will decrease.
SPICE IT UP- Contrary to popular belief,spices dont necessarily give you heartburn or an upset tummy.There are several spices that are particularly anti-inflammatory. We have probably heard about the benefits of turmeric.This is due to the curcumin-which is very potent as an antioxidant-and can dramatically reduce inflammtion.Ginger has been used for centuries to help manage pain and reduce inflammation.it has a potent antioxidant-gingerol – that inhibits the production of the specific free radicals that cause inflammation and pain. EAT YOUR BLUES AWAY- The purple family of fruits and veggies is fondly called the anti-inflammatory rainbow.research shows that blue/purple foods are rich in anthocyanins,the antioxidants that give purple,blue and red foods their vibrant colours.Anthocyanins are proven to fight inflammation,cardiovascular disease and diabetes.they even have anti-obesity and anti-ageing properties. Some examples are- acai-berries,beets,blue berries,cherries,cranberies ,egg plants ,plums,prunes purple asparagus and purple cabbage. DARKER THE BETTER- All three-coffee,tea and dark chocolate-contains caffeine,which appears to offer anti-inflammatory benefits for your brain.coffee has the most caffeine,followed by black tea,then green tea,which has about as much caffeine as an ounce of dark chocolate.like fruits, vegetables and other healthy planr foods,coffee,tera and cocoa beans are rich in phytonutrients. GET A MASSAGE- no one has to tell you that a massage feels great-but it does more than just relax your body. Messages decrease in flammatory stress hormones.Full body massage not an option? Even a simple scalp massage can make a difference in lowering levels of cortisol and blood pressure ,according to research.it treats inflammation by allowing the blood flow to increase which consequently eliminates fluid wastes from the tissues. GET GOOD FATS- You might think you should be avoiding fats for a healthy diet,but thats not a must.there are healthy fats out there that have plenty of benefits ,including fighting chronic inflammation. Essential fatty acids found in olive oil,certain fishes and nuts are important. Omega-3 and 6ˆ-fatty acids are essential at lowering inflammation,so start eating walnurs,salmon and chia seeds.