Breast Cancer – Cure and Prevention

Women experience breast changes throughout their lives. Being aware of these changes and learning how women’s breasts feel at different times can help women understand breast disease. If women are familiar with their breast changes, then they can feel the signs of breast disease, taking into account any abnormal changes. Breast disease can be caused at any age, change in hormone level, or any medication.

Breast diseases are either cancer-free (mild) or cancer-related (fatal). Most breast diseases are cancer-free, due to which there is no life risk and does not require treatment. But breast cancer means loss of breast or life.

For this reason, breast cancer is the biggest threat to life in women. Breast diseases can be classified with either reproductive system disorders, or reproductive disorders. There are many types of breast diseases, they cause a knot on the chest with or without infection.

Some breast diseases are mild, which are harmless. The most common breast diseases are mastitis (bacterial infection), cysts, mild lumps, and cancer. Early detection of breast disease is necessary.

In today’s era, breast cancer is the leading cause of death in women. Breast cancer screening is possible through self-examination. There are many symptoms of breast cancer that can be treated in the initial days of investigation.

Symptoms related to breast cancer are common. Due to these symptoms, more than 15 million women go to the doctor every year for examination. These symptoms include:

  • Having pain in breast
  • The feeling that does not go away
  • Feeling of wet skin around the nipple
  • Redness, thickness, or pressure in breast skin
  • Unwanted changes in breast size
  • Changes in the shape of nipple, like being pulled inside

According to WHO

Breast cancer is the most frequent cancer among women. It’s impacting about 2.1 million women each year, it is also responsible for the greatest number of cancer-related deaths among women.

In 2018, about 627,000 women died from breast cancer – that is approximately 15% of all cancer deaths among women. While breast cancer rates are higher among women in more developed regions, rates are increasing in nearly every region globally.

In order to improve breast cancer outcomes and survival, early detection is critical.

Types of breast cancer

1- Invasive ductal carcinoma is a type of breast cancer. 80% of cancer in women is caused by invasive ductal carcinoma. This type of cancer spreads through the duct wall to the fat portion of the breast. This type of cancer develops in milk ducts.

2- Inflammatory breast cancer is very rare. This type of cancer is very difficult to treat. It spreads very fast in the body. Thereby women are at the highest risk of death. Inflammatory cancer is found in less than 1 percent.

3- Breast cancer named Paget’s disease begins around the nipple. Due to which the area around the nipple starts to turn black. Paget’s disease occurs to women who have breast-related problems. In these problems, it is important to have etching in the nipple, pain in the breast, and infection.

4- In addition to these breast cancers found in women, there are many other types of cancer such as tubular carcinoma, medullary carcinoma, mucus carcinoma, lobular carcinoma.

Stages of breast cancer

Stage 0- In this stage of cancer, the cancer made in the milk or tissue producing milk is limited there and does not reach any other part of the body, even the rest of the breast.

Stage 1- Tissue begins to expand in stage 1 and affects healthy tissue. It may extend to the fatty tissue of the breast and some of the breast tissue may also reach the nearest lymph node.

Stage 2- Breast cancer of this stage spreads to other parts. It may also be that it has spread to other parts.

Stage 3- In stage 3, the cancer may have spread to bones or other organs. In addition, 9 to 10 lymph nodes under the arms and a small part of it may have spread to the collar bone. For this reason, there is difficulty in its treatment.

Stage 4: In stage 4 of breast cancer, cancer has spread to the liver, lungs, bone, and brain.

Types of Breast Cancer Screening

1. Mammogram

Breast X-rays are taken in mammograms. Through this test, doctors try to find out if there is any cancer in the breast. A mammogram test every year between the ages of 40-55 and a mammogram test every 1.5 years between the ages of 55-75 is the best way to detect cancer.

2. Breast Self Examination

In this technique, women can learn to examine their breasts themselves. There are many videos available for this on the Internet. However, although medical evidence in favor of this technique remains to be established, it is considered a very useful way to make people aware of the risk and symptoms associated with breast cancer in society.

After the age of 20, all women are advised to perform cancer self-examination once a month on the second day of the onset of the period.

3. Clinical Breast Examination

This technique involves getting yourself examined by a specialist breast surgeon, general surgeon, gynecologist, family physician. So that they can see any inequality. Women below 40 years should do this every three years and every year after 40.

4. Breast Self Examination

In this technique, women can learn to examine their breasts themselves. There are many videos available for this on the Internet. However, although medical evidence in favor of this technique remains to be established, it is considered a very useful way to make people aware of the risk and symptoms associated with breast cancer in society.

After the age of 20, all women are advised to perform breast cancer self-examination once a month (on the second day of the onset of the period).

What to eat breast cancer, these 6 superfoods will remove the risk of cancer!

1.Tomato

Lycopene (a red carotenoid pigment found in tomatoes and many succulent fruits) is found in abundance in tomatoes, which reduces the risk of cancer.

“Lycopene contains the powerful antioxidant properties, which are important for blocking the action of free radicals that are damaging to the cells in our bodies.

Tomato is the best fruit to protect against breast cancer, it is capable of providing extraordinary benefits due to its high anti-oxidant properties.

It is very important that the tomatoes should be cooked, concentrated or processed. Top sources of tomatoes are also available in the market as canned tomatoes, tomato sauces, and tomato paste.

2. Green Tea

It is rich in powerful anti-oxidants, which is helpful in reducing blood pressure.

Green tea contain polyphenols, which are chemicals that have antioxidant properties. And the Antioxidants protect the cells in your body from free radicals.

Green tea has the power to limit the metastases to the lungs and liver, common places for breast cancer to spread, in rodents with breast cancer.Green tea also helps for inhibiting estrogen-positive breast cancer cells.

Squeeze a lemon into it and get extra vitamins, which help the body absorb antioxidants.

Several studies have shown that regular intake of green tea can reduce or prevent the growth rate of cancer.

3. Grains

They contain folates, vitamin B, which is helpful in preventing breast cancer.

Whole grains are the edible seeds of the grass family plants. It contains a key elements for cancer prevention, that is phytochemicals (Like phenolic acids, carotenoids, alkylresorcinols (ARs), phytosterols, lignans, anthocyanins, vitamin E member, and polysaccharides ,which are very important for the preventions against the cancer. 

Food products made from whole grains such as wheat, brown rice, maize, oats, rye, barley, millet and sorghum are an important part of a healthy diet, as they are excellent sources of vitamins, minerals, protein, fiber and protective phytochemicals.

Consumption of whole grains helps to decrease the risk of obesity, diabetes, and cardiovascular diseases. 

Grains have anti-cancer activities, its’s rich in bioactive phytochemicals and also have the potential health benefits which are abundant in the whole grains.

4. Legumes and Pulses

Legumes and Pulses are rich in three types of phytochemicals(Saponins, Protease Inhibitors & Phytic Acid)  which fight against cancer. These phytochemicals helps prevent inflammation and thus reduces the growth of cancer cells.

Legumes and pulses offer an excellent source of veg protein in your diet. cancer risk is reduced by the consumption of legumes and pulses like lentils and pinto beans, black eyed peas, kidney beans etc. They are also a good source of calcium, iron and vitamin B.

5. Garlic

A rich source of the cancer-resistant substance called allium, garlic and its relatives (onions, green onions and chives) help to reduce the growth of lumps and prevent cancer as well as other types of cancers like colorectal and prostate cancers.

According to physicians, garlic contains two ingredients named S-allylcysteine ​​and diallyl disulfide, which reduce the risk of cancer in humans.

In Ayurveda, it is mentioned that garlic consumption is considered as very beneficial. According to Ayurveda, consumption of garlic cleanses the blood, as they act as natural blood purifiers.

According to medical science, garlic and onion are full of antioxidants, so they can be consumed in plenty. Raw onion and garlic are more beneficial than ripe. Therefore, you should eat them raw in the form of salad, chutney etc.

6. Vegetables with dark green leaves

Studies and experiments have shown that green leafy vegetables contain ingredients fibre, vitamin B, phytochemicals, chlorophyll and more that help protect cells from DNA damage, reducing the risk of cancer.

Many specialists have said that the darker the green, the denser the nutrition. Greens vegetables are high in antioxidants and fiber, which helps to make them potent anticancer tools.

Some famous Dark green leafy vegetables are:

  • spinach
  • kale
  • Swiss chard
  • collard, mustard, turnip, and beet greens

Conclusion

breast cancer is increasing rapidly in India. The special thing is that the risk of this has increased significantly even in young women. The main reason for this is not to follow the right lifestyle.

The World Health Organization (WHO) has predicted that by the year 2020, cases of cancer will increase significantly and 1 in every 8 women will become susceptible to the disease during their lifetime. If diagnosed early, the chances of surviving cancer are 98 percent. A healthy diet and lifestyle improvement reduces the risk of breast cancer by about 40 percent.

Losing someone is never easy.

Fitness for Women

12 Healthy Food for Glowing Skin

Everyone, whether female or male, wants glowing skin and face. Wherever you go, first your face becomes the centre of attraction. It is another thing that due to increasing pollution and stressful life these days, your face starts losing its natural glow. As a result, skin irritations are beginning to take place to deal with it lets go through 12 Healthy Food for Glowing Skin.

For this reason, you spend money on various creams, lotions, skincare products, makeup, and skin treatments. Although, their effect lasts for some time, sometimes the side effects also have to be faced. In such a situation, have you ever thought that diet is also very important for glowing skin?

Yes you can improve skin and face glow, just by having proper diet and nutrition. Without wasting money on artificial products, which may cause several drastic side effects.

You can take all those good foods that help to keep your skin healthy and youthful. For this, it is important to understand what is to be included in your diet and whatnot.

In this regard, we are giving you some tips below, which can help you.

1. It is necessary to drink water on an empty stomach. Also, you can take aloe vera juice, turmeric powder, or lemon juice.

2. Whenever you go out somewhere in the morning, you must have breakfast first.

3. Include the right amount of fruits, vegetables, and protein in your diet.

4. Choose the right snacks like fruit juice, curd, buttermilk, or coconut water.

5. Eat foods that are good for your stomach and liver.

6. Avoid foods that you may be allergic to, such as dairy products, seafood, etc.

7. You can add light-colored spices and herbs to add flavor to your diet.

12 Healthy Food for Glowing and Healthy Skin

Green leafy vegetables

Talking about diet for glowing skin, green leafy vegetables are the first. Green leafy vegetables, rich in antioxidants and essential vitamins and nutrients like spinach, radish leaves, mustard greens, coriander and broccoli, etc. can give you relief from dead skin and enhance your skin.

You can also consume these vegetables by putting them in salads, soups, sandwiches, and lentils etc.

Leafy greens like spinach, kale, and collard greens, broccoli, and Brussels sprouts, are rich in vitamin K, it is a powerpack nutrient that improves blood circulation and coagulation.

According toa study Spinach is also rich in zinc, which can help to reduce inflammation and help prevent acne breakouts.

Spinach, collard greens, and kale contain, one of the most common carotenoid alcohols found in nature, called zeaxanthin, “a naturally-occurring antioxidant that protects skin and helps even out skin tone.”

Water

As we all know that our bodies contain 72% of water. Most of us drink very little water according to our body requirements. This is the cause of many health problems in our bodies.

Drinking water is beneficial not only for your health, but also for your skin. When you drink a lot of water throughout the day, you stay hydrated, the effect of which is visible on your face.

Water not only removes toxic substances from your body, but it also prevents wrinkles on your face. It also adds glow to your skin. Keep a bottle of water with you at all times and whenever you feel like drinking soda beverages or cold drinks, drink water instead.

We should drink about 2 to 3 liters of water a day. It will fulfill the amount of water required in our body which makes the food easy to digest. So, start drinking water and drink plenty.

Turmeric

The most common spices it will found in every house. It is all-time trendy spices, which chefs use while cooking surely for a good reason.

Turmeric kills harmful bacteria inside and outside your body. The main phytonutrient curcumin (Cucurmin) present in turmeric is rich in antibacterial, antiviral, anti-inflammatory, and antifungal properties. It helps to combats free radicals that are seriously dulling your skin.

It also helps to promote collagen synthesis, and it can help renew the skin by acting as a stimulator for skin elasticity and firmness, also helps to fight against any wrinkles and fine lines.

You can consume raw turmeric first in the morning or you can mix turmeric in a glass of warm milk before going to bed at night.

You will see a difference within a week. It can also add turmeric to vegetables, salads and juices, etc.

Continuous consumption and use of turmeric will give satisfactory results within a few weeks.

Avocado

It is the best food for the skin. It is rich in vitamin-E and healthy fats. Healthy fat reduces inflammation and vitamin-E acts as an antioxidant.

The antioxidants and minerals present in avocado also help to remove dead skin cells, unclog pores, and exfoliate the skin from within. 

Interestingly, vitamin E works more effectively when it combined with vitamin C. As vitamin c is also very important for healthy skin

Avocado helps reduce skin damage, locks moisture, and prevents premature wrinkles, pimples, and lifeless skin.

Avocado is also full with lauric acid which is rich in anti-inflammatory and antimicrobial properties, which is very useful in managing acne.

You can have avocado during breakfast or with sandwiches and salads.

Aloe-vera

Aloe vera is the most popular home remedy to remove skin problems. It contains hormones called auxin and gibberellin, which have anti-inflammatory properties.

Aloe Vera gel has rich in vitamin C and E, beta-carotene. Therefore, it also has anti-aging properties. Aloe vera also helps to eradicate skin blemishes and diminish age lines.

It helps to increase the production of collagen in the body and skin elasticity.

Therefore, when you apply aloe vera, drink its juice, or consume it as a supplement, it helps in reducing any kind of inflammation.

Keep in mind that never take the gel directly from aloe vera leaves. This can prove harmful.

12 Healthy Food – Fish and fish oil

Fish and fish oil are rich in omega-3 fatty acids. Its intake keeps the level of natural oil in the skin balanced, which helps to reduce inflammation, pimples, chapped skin, and redness.

According to some studies shows that fish oil supplements can help fight against inflammatory and autoimmune conditions that affect your skin, such as psoriasis and lupus.

Fatty fish is also a good source of vitamin E, one of the most important antioxidants for your skin. It also helps in protecting your skin against damage from free radicals and inflammation.

Along with Vitamin E, fish also a source of zinc — a mineral that is vital for regulating inflammation, overall skin health, and the production of new skin cells.

To keep the skin healthy and soft, you can consume fat-rich fish such as tuna, salmon, carp, or fish oil supplements. It is beneficial to eat grilled or baked fish without removing the skin of the fish.

12 Healthy Food – Broccoli

Broccoli has abundant antioxidant and anti-inflammatory properties. Antioxidants play an important role in keeping the skin healthy.

Free oxygen radicals disrupt the normal functioning of cells and organs by damaging cells. This can cause an imbalance in levels of hormones, weak immunity, or stomach problems.

Therefore, you should take a good dose of antioxidants through food. In such a situation, broccoli is a good option.

It also a good source of lutein, it is a carotenoid that works like beta carotene. Lutein helps to protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

In short we can say that it is rich in vitamins, minerals, and carotenoids that are important for skin health.

It also contains sulforaphane, which can help to prevent skin cancer and protect your skin from sunburn also.

Curd

Yogurt and buttermilk contain probiotics, which help digestion and bowel movements. When your digestive power is correct, you also reduce the risk of skin problems such as pimples, scars, or any kind of infection.

Yogurt can be consumed daily after lunch, with dinner or in smoothies.

12 Healthy Food – Bottle gourd

Chickenpox can occur at any time and at times chickenpox marks remain for several days. Some time its mark remains on people faces forever.

In such a situation, people also take many measures, but it does not matter much.

In this case, eating the right food can be very helpful. Gourd (gourd juice) is a good natural remedy to remove traces of chickenpox.

The phytonutrients present in the gourd have anti-inflammatory and antioxidant properties.

In this sense, the gourd is a good food to remove scars naturally. You can drink gourd juice along with other foods for breakfast. You can make gourd soup or mix it with vegetables and lentils.

It is a powerhouse of nutrients such as vitamin C and zinc, bottle gourd also helps in tackling premature ageing. The juice helps slow down cell aging and prevents wrinkles from appearing on the face.

You should have a glass full of bottle gourd juice every morning on a regular basis for better results. It will promote a healthy glow to your skin.

12 Healthy Food – Red wine

Red wine is nothing but red grapefruit fermented juice. It has the properties to maintain the glow of the skin and reduce the problem of aging or premature wrinkles.

The antioxidant properties present in it help to flush out toxins and protect the skin from inflammation and damage from the sun’s harmful rays.

According to a study it suggests that Red wine can also help to slow the production of harmful free radicals, which damage skin cells and cause aging.

Red wine can also help you to get an even skin tone and regain that glow on your face, which often gets lost due to excessive stress and pollution.

It also has antiseptic and antibacterial properties that can help to fight acne breakouts. You can apply red wine topically on your face can clear pores and hence, prevent acne.

Consume it only in limited quantities, as excessive consumption of alcohol can cause you to dehydrate, which can increase skin problems.

12 Healthy Food – Bitter gourd

Bitter gourd may be bitter to eat, but it has many benefits. It is not only beneficial for health, but it is also very beneficial for your skin.

Bitter Gourd relieves many skin problems like allergies, spots, and tan. It is not only a good source of antioxidants but also has anti-inflammatory properties.

Bitter Gourd prevents many skin disorders and prevent problems such as acne, rashes and itchiness, etc. It also contains vitamin C that can fight and remove harmful radicals that can potentially cause harm to your body and skin.

Bitter gourd also keeps your liver and stomach healthy. You can boil bitter gourd and eat it. Do not eat it after roasting it or soaking it in water for a long time, because by doing so its nutrients are depleted or reduced.

12 Healthy Food – Dark Chocolates

Dark chocolate is considered a healthy food. Being rich in antioxidants, dark chocolate helps in staying healthy. Also, dark chocolate is also considered anti-ageing.

So at the same time, some people also describe dark chocolate as a good mood booster. Despite so many benefits, the cause of acne is also stated.

Dark Chocolate made from cocoa is rich in anti-aging antioxidants. Those are called flavonoids. They are known to protect the skin against free radicals. UV or ultra-violet rays are the cause of problems such as wrinkles, fine lines, and changes in skin tone.

Not only this, skin benefits from eating chocolate. Also, it also helps you to be happy. Eating chocolate releases endorphin hormones. It is these chemicals that make humans feel happy.

Therefore, it can be said that dark chocolate keeps you happy. A person who is happy has a glowing face. This glow gives the person the pleasure of becoming beautiful and looking beautiful.

These were the glowing skin diet in which you can consume them, but it is also important to know which foods you should avoid keeping your skin healthy.

Man Doing Push Ups

Top 12 Powerful Push-Ups For Working Out – You Can Do At Home

As you might know the Powerful Push-Ups For Working Out targets many muscles of your body like your chest, shoulders, biceps, triceps and many more. It is a very basic and common exercise done by fitness lovers. This bodyweight exercise will give you extreme benefits to your body.

Powerful Push-Ups For Working Out help you to have your favorite body shape. There are many types of Push-ups that you can choose according to you convenient or for desired body shape.

Here are the 12 bodyweight Push-ups – For Chest, Biceps, Triceps, Shoulder etc.

#1. Normal push-ups

In this workout you have to keep the hands in a wide gap on the ground from the normal gap from your shoulder and apply for push-ups.

These push-ups increase the middle layer of your chest and pay attention your chest should be in between your two hands, not inside or outside.

Otherwise, the effect of your exercise will go to the shoulder and not your chest.
You have to breathe while going down, and exhale while coming up and squeeze your chest, and go downwards again, and repeat.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

2# TRICEPS EXTENSION PUSH UPS

In this exercise, while doing Powerful Push-Ups , keep both your hands as far ahead of the chest as possible, and then bend the elbow and touch your four arms across the ground and lift the body only with the help of your arms. Try to make slow and controlled motions.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set. Friends, this exercise gives you long and large triceps.

#3. Biceps Push-Ups

Every gym lover or fitness lover has a dream to have bigger and attractive biceps. Biceps push-ups is a great exercise, which help you to build your biceps and triceps. To do this you have to keep both your palms in the opposite direction, and in the same position you have to apply biceps push-ups.
Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up. This is an advanced move it will better to do this under the surveillance of trainer.

This exercise makes your biceps grow very fast and it makes the biceps thicker, along with biceps this will increase the size of your fore arms too.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#4. Diamond Push-Ups

In this exercise, you have to put the fingers of both your hands in the shape of a diamond or in tri-angle on the ground and then you have to do push-ups. Do 3 sets and Take rest in between the sets, and do as many rapes as you can in each set.
According to a research it has found that the size of triceps gains faster as well as the inner part of your chest in diamond push-ups.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#5. Biceps Stand Push Ups

In this exercise, you have to rotate your dips stand not in a normal straight position, so that your both hands will be in the opposite direction, than start doing pushups in the same position.

friends, if you do not have a dips stand, you can also use two stones.

Apply 3 sets of pushups and take as many rapes as you can in each set,
It will help in increasing your biceps size with roundness and at the same time it increases the size of the forearms.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#6. Triceps Bar Extension Push Ups

This exercise is just like triceps extension pushups, but in this exercise, you should not put your hands on the ground rather you have to place it on a high place or on the bench. And then start doing pushups in the same position.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#7. Wide grip Push Ups

In this workout you have to keep both hands on the ground in maximum gap And then doing start pushups in the same position. These pushups workouts increase the outer part of your chest as well as gain the posterior deltoid part of your shoulder.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps

 

#8. Close grip Push Ups

In this workout you have to keep both hands on the ground in the lesser gap and then doing start push-ups in the same position. This push up workout increases the inner part of your chest and also makes the muscles of your biceps and triceps.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#9. Incline Push Ups

In this workout you have to keep both your feet together on the ground, and keep both your hands above the ground in a normal gap on a height or bench. And then doing start pushups in the same position. These pushups increase the lower part of your chest and also put a little load on your lats muscles and biceps muscles.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

 

#10. Decline Powerful Push-Ups For Working Out

In this workout, you have to put both your feet above the ground or on the bench, and keep both your hands down the ground in the normal gap. And then doing start pushups in the same position.

These pushups are the best for the upper part of your chest and it also reduces the fat of your stomach.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#11. Hand Stand Push Ups

In this workout, you have to choose an appropriate place you. After that have to stand with help of your hand, straighten both the legs together with the wall and keep both your hands below with the normal gap. And then start doing pushups.

This pushup increases your shoulder incredibly, traps and arms muscles with a great muscularity. It will help you to strengthen your core and glutes.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

#12. Knuckle Push Ups

Knuckle push-ups is an another variation of push-ups on the knuckles of the fist, rather than on palms of the hands on the floor. This method is also commonly used in martial arts, such as Karate and Tae Kwon Do, and may be used in boxing training while wearing boxing gloves.

This push ups helps in building strength and to toughen the knuckle, fist and forearm. It also helps to reduce the strain from wrist.

You can do this knuckle pushups on a padded floor or a rolled up towel.

Keep your concentration on your breath, you have to inhale by going down, and exhale while coming up.

Complete 3 sets of 10 to 20 repetitions, and further increase the reps.

Powerful Push-Ups For Working Out

5 Workout at Home – Immune Yourself & Powerful Push-Ups For Working Out

These 12 push-ups, which you can do at your home or at any place. Always try to set the bar, and keep raising it until you achieve your Goal. Stay motivated, Stay Inspired to inspire the world.

Diabetes -Type, Symptoms & Cure

Today, it is very common to have diabetes. It is such a disease that once it takes hold of one’s body, it does not leave it again for life. The worst side of this disease is that it also invites many other diseases in the body. it can lead to several problems related to skin and eyes, brain stroke and serious problems related to the nervous system. This is such a dangerous disease, which kills slowly.

Diabetes can strike anyone, earlier this disease used to happen only after the age of 40 but nowadays it is a big cause for concern even among children and young people.

Diabetes in India.

It is very sad to know that over 30 million people have now been diagnosed with diabetes in India. The CPR (Crude prevalence rate) in the urban areas of India is thought to be 9 per cent. In rural areas, the prevalence is approximately 3 per cent of the total population.

What is Diabetes??

Diabetes mellitus commonly known as diabetes. It is a group of metabolic disorders characterized by a high blood sugar level over a long period of time.

Diabetes attack due to two reason, either the pancreas is not producing enough insulin, or the cells of the body not responding properly to the insulin produced. 

Insulin – Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use. Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).

There are three main types of Diabetes :

Type 1 diabetes

Type 2 diabetes

Gestational diabetes

Type 1 diabetes

Type 1 diabetes – results from the pancreas’s failure to produce enough insulin due to loss of beta cells. It is previously known as juvenile diabetes or “insulin-dependent diabetes mellitus” (IDDM). It usually develops in children and teenagers.

Type 1 diabetes must be managed with insulin injections.

Type 2 diabetes

it is a condition in which cells fail to respond to insulin properly. your body does not make good use of the insulin that it produces. This form was previously referred to as “Non-Insulin-Dependent Diabetes Mellitus” (NIDDM) or “Adult-Onset diabetes”. As it is more common in adults and accounts for around 80% of all diabetes cases.

Type 2 diabetes may be treated with medications with or without insulin.

Gestational diabetes (GDM)

It is a type of diabetes that consists of high blood glucose during pregnancy and is associated with complications to both mother and child. Without a previous history of diabetes. Gestational diabetes usually resolves after the birth of the baby.

 

Symptoms of Diabetes are as follows:

  • Weight loss (type 1 diabetes)
  • Gradually putting on weight (type 2 diabetes)
  • Mood swings
  • Being more thirsty than usual
  • Passing more urine
  • Feeling tired and lethargic
  • Always feeling hungry
  • Having cuts that heal slowly
  • Itching, skin infections
  • Blurred vision
  • Headaches
  • Feeling dizzy
  • Leg cramps

Prevention and treatment involve maintaining a healthy diet, regular physical exercise, a normal body weight, and avoiding use of tobacco.

 

Exercises to control Diabetes

Exercise is a key tool in preventing one of the leading complications of type 2 diabetes. Living an inactive lifestyle is one of the major risk factors for developing type 2 diabetes. Also raise the high chances of obesity and overweight among people with type 2, which is also highly correlated with inactivity.

#1 Yoga

Yoga has a great healing power. It helps you to increase your stamina, strength and immune system. Yoga can help people who have diabetes T2 to manage their blood sugar, cholesterol levels, and weight. It also helps in lowering your blood pressure, improve the quality of your sleep, and boost your mood.

Types of yoga for Diabetes –

  • Legs-Up-the-Wall Pose.
  • Reclining Bound Angle Pose.
  • Seated forward bend.
  • Supported shoulder stand.
  • Plow pose.
  • Upward-Facing Dog.
  • Bow Pose.
  • Half Lord of the Fishes Pose.

 

#2 Pilates

Pilates is a great workout that targets your core muscles, and helps in strengthening your core (which includes your abs, obliques, and lower back muscles). It is one of the best things you can do for your overall body fitness.

It may also help improve blood sugar control.

Some of the Pilates for Diabetes

1. Pelvic Curl

This exercise helps strengthen your abdominal muscles, and stretches the muscles in your lower back. It tightens your gluteus and hip muscles as you tilt your pelvis forward. It is a fantastic exercise with many benefits including.

  • Improving spinal articulation,
  • Activating and strengthening the hamstrings and abs, and
  • Lengthening hip flexor.

2. Single Leg Stretch

Single Leg Stretch is an original Pilates movement that occurs in the “stomach series” of a mat Pilates sequence. It strengthens the core and promotes a stretch of the back of the leg and hip flexor using a fluid, controlled motion.

3. The One Hundred

The exercise is named after the 100 beats of your arms made while holding your legs extended and your head and shoulders off the mat. The Pilates 100 helps to strengthen and sculpt the abs because it helps engage the transverse abdominal, which basically means the deepest set of muscles you have in your lower belly.

4. Criss-Cross

It focuses on the abdominal with a special emphasis on the obliques. The obliques aid in posture stabilization to some degree, but they are more involved in flexion and rotation of the spine. One benefit of working the obliques is that they help define the waist.

5. Scissor Kick etc.

The scissor kick exercise works your core muscles, glut, quads and adductor. Engaging your core muscles is what allows you to “flutter” your legs up and down. The core muscles include the rectus abdominal, obliques, transverse abdominal, and the hip flexor.  Flutter kick engages all the muscles of your abs, and since it’s a cardio exercise, it targets and burns the extra flab in your belly region.

For doing Pilates you can join your local gym or Pilates studio. Many instructional videos and books are also available online.

 

#3 Exercises with Resistance band

You can use resistance bands in different ways to work different muscles in your body. You can do workout by stretching them. Some come with handles. Others, you wrap around your hands. They come in different strengths and sizes. The harder they are to stretch, the tougher your workout.

Types of Resistance Band Exercises

  •  Bicep Curl for Upper Arms.
  • Triceps Extension for Upper Arms.
  • Seated Row for Upper Back, Shoulders, and Neck.
  • High-Resistance Squat for Legs.
  • Hamstring Curl for Legs.
  • Chest Press for Chest.
  • Rear Deltoid for Upper Back etc.

Before doing this, it will be better for you to learn how to incorporate them into your workouts. Speak with a professional trainer, take a resistance band class, or watch a resistance band workout video.

 

#4 Swimming

Swimming stretches and relaxes your muscles and doesn’t put pressure on your joints, which is great for people with diabetes. Aquatic activities provide you the joint-friendly exercise. It can give your heart, lungs, and muscles a workout, while putting little stress on your joints.

It helps to reduce your risk of cardiovascular disease and help manage blood sugar levels in Type 2 and gestational diabetes. Also helps in increases insulin sensitivity and can contribute to weight loss or maintaining a healthy weight.

According to a study aquatic exercise can help lower blood sugar levels, much like land-based exercise does.

 

#5 Walking

Walking is also a great healer for diabetes patients. By walking every day for 30 minutes to an hour, a diabetic patient can reap many health benefits, like Improved glucose control, Better cardiovascular fitness, Weight control etc.

Walking is an easy, effective, and low-cost form of aerobic exercise for people with type 2 diabetes

#6 Cycling

According to a study, cycling at a moderate pace for an hour allows overweight people with diabetes to halve their blood sugar levels in the next 24 hours. Even cycling faster for only half an hour can reduce levels for an entire day, by 20%.

Bicycling has many benefits –

  • It improves blood flow to your legs, a great benefit for people with diabetes.
  • Helps in burning lots of calories to keep your weight at healthy levels.
  • Cycling improves joint mobility.
  • It decreases stress levels.
  • Improved posture and coordination.
  • Strengthened bones.
  • Decreased body fat levels.
  • It helps in prevention or management of disease.

 

Dancing is a great total-body workout that helps raise good cholesterol and lower bad cholesterol. It also helps control blood sugar, making it a great activity for someone who is suffering from diabetes.

  #7 Dancing

Dancing is a great total-body workout that helps raise good cholesterol and lower bad cholesterol. It also helps control blood sugar, making it a great activity for someone who is suffering from diabetes.

Health benefits of dancing

  • It improves muscle tone and strength 
  • Helps in increased aerobic fitness.
  • Improves condition of your heart and lungs.
  • It increases muscular strength, endurance and motor fitness.
  • Make stronger bones and reduced risk of osteoporosis.

Dancing makes you stronger, and it can help with balance and coordination. A 30-minute dance class burns between 130 and 250 calories, about the same as jogging.

How much should a diabetic exercise?

If you are suffering from type 2 diabetes, you should aim for about 30 minutes of exercise at least five days a week. Diet & Exercise Work for Some. People with Type 2 diabetes can reverse their condition with diet and exercise.

What are the Benefits of doing Exercise in diabetes???

  1. Helps your body use insulin, which controls your blood sugar
  2. Burns extra body fat
  3. Strengthens muscles and bones
  4. Lowers blood pressure
  5. Cuts bad cholesterol
  6. Raises HDL (“good”) cholesterol
  7. Improves blood flow
  8. Makes heart disease and stroke less likely
  9. Boosts energy and mood
  10. It reduces stress

Conclusion

It is very important for us to follow some daily routines, in a disciplined way. If you want to fight with any kind of diseases, than you have to do it by your own. It is the best time for you to set an example for others.

Keep motivating and inspiring yourself. Just set the bar for yourself keep raising it, Until you achieved your goal .

Inspire Yourself, to Inspire the World !!!

11 ways to boost your Digestive System

Everyone wants to live a healthy life, but it’s not that easy, Specially in today’s life but still, if you want to be healthy throughout your life, then it is very important for you to get your digestive system better let’s know ways to boost your Digestive System.

If your digestive system is not good or not working properly, then it is very difficult for you or any person to be fatty and stay healthy, because it is impossible to digest anything.

We get to see many people with weaker body. It seems like they would not get anything to eat, but it’s not the truth.

Due to their bad eating habits, like eating fast food regularly which do nothing good to your body, but such food, only destroys the body. The reason for this is the poor working of digestion system. Without digesting the food you eat , you will not get the nutrients of the food. Hence you cannot remove your weakness.

If you see a person with a healthy body, attractive personality, charm on his face, then you just understand the fact that his digestion system is better.

Good health is a sign of properly working digestive system. If your digestive system is not working well or your weight is very low After having a proper healthy diet.

Then, Dear, this article is for you.

Today we will discuss what is the digestive system?

Symptoms of poor digestive system?

What are the ways to boost Digestive system?

What is digestive system

Before proceeding, it is very important to know what is the digestive system.

As we all know to live a healthy life, we eating many things , with lots of nutrients which will help you to build your immunity and healthy body. But along with eating healthy foods, it is important to have strong and proper working digestive system

it is the action that when we eat anything, the digestive system does the work to extract the nutrients from the food, and deliver to the whole body.

The work of the digestive system is to transforms our food into energy and gives strength and nutrition to our body, which makes your immunity strong and you stay far away from diseases.

If this digestive system gets impaired, then whatever you will eat, it will not be able to digest it properly. Due to which our body will not be able to get the necessary vitamins and minerals, as a result our body will be the house of diseases. Gradually, your immune system will also stops working.

Why does the digestive System fail

As you all know, we have become the slave of our tongue Usually we eat varieties of food in the course of taste. We never think while eating those foods that at the end it will going to hurt our body. When it shows it side effect at that time only, we regret that we should not eat food earlier or we should have been controlled ourselves.

We do not pay any attention to our health but only focus more on our work which is totally wrong. These problems will make us weaker and we also lose or gain weight drastically.

Here are the reasons for poor digestion

  • Sitting at same place for hours
  • Eating fast food or junk food
  • Improper working routine
  • Not taking enough sleep.
  • Stress related to work or something.
  • Not doing Physical work.
  • Drinking less water.
  • Excess consumption of tobacco products.
  • Poor and Irregular Eating.
  • Drinking Alcohol limitless
  • Stay up late at night

What are the symptoms of Poor digestive systems

When we are unable to pay attention to our health and eat habits, we eat whatever comes in our mind, due to this our digestive system deteriorates.

Here are some of the major symptoms of poor digestive system.

Having Indigestion

Having a complaint of constipation.

Acidity problem

Problems related to stomach.

Heartburn problem

Improper bowel syndrome

Diarrhea issues

Here are the 11 easiest ways to cure digestive system

1.Drink plenty of water

Water is valuable for us. As we all know that our body contain 72% of water. Most of us drink very little water according to our body requirement. This is the cause of many health problems in our body. We should drink about 2 to 3 liters of water a day. If your digestive system is not working properly, then you can also drink more water.

Then only It will fulfill the amount of water require in our body which makes the food easy to digest. So, start drinking water and drink plenty.

2. Keep your daily routine correct


It is very important for humans to have a good daily routine. If your routine is not balanced then you will have to face many small or big problems throughout the day. You can overcome the digestive system with better and disciplined routine.

Always keep your daily routine in a proper format right from the morning to till night. Take your meal at the right time. If your daily routine is good, then your body will also keep going accordingly. It will help you to better you digestive. And you will live a better, healthier and happiest life.

3. Sleep early in the night

As our ancestors many years ago “early to bed and early to rise”, they said that for a reason, a valid reason, as it makes a man healthy, wealthy and wise. But we know everything but many of us didn’t follow the same and wake up late at night due to work and many due to their bad routine. Those who not sleep early and wake up late in the morning. Staying up late at night has an adverse effect on the digestive system.

The food will get enough time to digest in our stomach. According to Yog Guru Baba Ramdev, we should have dinner before two hours of sleep.

So, if you stay awake till the late night then your digestive system is sure going to deteriorate. The only way to avoid this is to change the habit of sleeping late at night.

4. Relieve stress

In today’s world which is full of competition or you can say Hyper Competition, Stress has become a big enemy of people. Tension makes a man hollow inside himself like a termite do to wood. Due to which the person is surrounded by many diseases.

Excessive stress causes the digestive system to deteriorate. As in stress it stops the thinking power of humans, they unable to think what is good for them or what is bad. They live like a Zombies. Therefore, you have to remove stress from your life.

Here are the tips to remove stress

4. Say goodbye to fast food

Fast foods or Junk foods like pizza, burger, chips, cold drinks etc. These are like a slow poison which are killing us slowly. But its tastes are the main reason which attracts the human specially the Youth, everyone wants to taste it. Only for the taste, we eat fast foods. It is become an essential part of everyone’s life. They always choose it, above the home mad food. They don’t even know the homemade foods are the best for them not the junk food.

The one who likes this more, becomes the victim of bad digestive system.It takes more time to digest than normal homemade foods or sometime it never digests.

But if you take fast food regularly then it will definitely show you its negative effect later. If you think you have got a bad addiction, and you can’t stop eating it, then you can start reducing its consumptions. Slowly after few days or a month you will realize that you have quite this habit and you are no more addicted to it.


5. Must do physical Activity

Most of the people who are facing digestive system are those people who do not do any kind of physical activity. There are many people whose work, but sitting on desk and working on computer or laptop, believe me it is not physical activity.

You are just ruining your health and future as well. We are liable to get our body healthy, it’s a God’s gift to you and you should take care of it. Other wise you have to face unbearable health issues.

You can add some physical work in your daily work routine. Make a routine wake up early in the morning, you can join Gym or you can walk in the morning or run on foot. Apart from this, one can do sports or cycling.

Doing Physical activity will increase your hunger and you will eat proper food. It also helps you to digest the food also.

Life will be so simple for you, if you do some small sacrifices for your life.

6. Eat daily at the right time

Everything whatever you do according to your plan, it will give you a satisfactory result. Same like that eating at the right time is a sign of good health. The time from breakfast to dinner should be fixed.

Our body adapts itself to our daily routine. If we eat food after or before 1 hour of your daily routine, it will become irregular for everyday.

As a result it will upsets your digestive system. Suppose you take your breakfast at 8am in the morning, then you should follow the routine every day. Do this also for Lunch and dinner too.

7. Say No to alcohol and cigarettes

Alcohol and cigarettes are not good for your health. Even though we know this very well, but people keep on consuming it. No smart or knowledgeable person in the world will advice you to consume theses poisons. Even the one who manufacture it, they never consume it or addicted to it, because they know the consequences of it.

They spoil our digestive system which invites many diseases in our body.

Apart from digestion, it destroys, lungs, liver, kidney etc. Apart from this, keep distance from tea and coffee too these 3 addictions can ruin your life.

8. Avoid consuming fatty or oily food.

We should not include oily or fat-rich foods in our diet, or we can lower its consumption. Because eating fatty and oily food spoils our digestive system. And eating oily or fat foods causes problems like sour belching and nausea, and eating oily fat reduces the speed of our digestive system, so that food is not digested properly.


9. Eat nutritious and balanced food.

Friends, to keep your digestive system good, you should eat good food and a balanced diet. And never eat stale food, your digestive power starts deteriorating.

Therefore, it is important to have a nutritious diet in your diet. So that any kind of disease does not enter in your body.

Add fiber rich foods like peas, beetroots, beans, lentils etc.

10. Yoga

It is the biggest blessings of our ancestors. Yoga should be done daily in the morning to strengthen your digestive system, your immune system. By doing yoga, our digestive system remains strong, due to which our body also stays good.

It can help you to become disciplined person. It has the power to change visions of anyone, to see the world. A clear vision will give you ample amount of energy to target you goals. There are many Yog asana which will make digestive system so powerful, so that you can digest anything you eat. So do yoga and make your body flexible.

Best Yoga postures To Improve Digestive System

  • Trikonasana (Triangle pose)
  • Ustrasana (Camel pose)
  • Pavanmuktasana (Wind-relieving pose)
  • Naukasana (Boat pose)
  • Paschimottasana (Seated forward bend pose)
  • Savasana (Corpse Pose)

11. Add lemon in your diet.

Friends, if you want to make your digestive system strong. Lemon contains plenty of anti-oxidant elements along with vitamin C, which enables the body to function smoothly with energy, digestive system and liver.  

So drink lemonade every morning. Which will strengthen your digestive system. And lemon also removes our stomach problems. Having lemon in diet helps in removing the toxic elements of the body relief in flatulence, gas etc. It ends gas burning, burning sensation etc. in the stomach.

Conclusion

We hope the article will be helpful for you. If you are suffering from digestive problem, then you should follow this. Keep motivating yourself. Keep yourself fit and fine.

Inspire yourself to inspire the world

Ways to Stay Healthy in the Summer

As the summer season starts, many kinds of problems start to arise. From skin to keeping yourself fit, you have to face many problems. To keep yourself fit in the Summer, you have to start focusing on ways to Stay Healthy in the summer besides exercise.

Many people usually change their diet and many people change their exercises too. This happens because you have to face fatigue earlier as compared to winter, in summer. There is a lot of difficulty in taking a heavy diet.

But this time you can stay healthy in summer, we will tell you what you need to do to stay healthy.

1.Exercise Time

Often, people always find themselves comfortable to exercise at some point in the winter season as their body remains very cold at that time, but it is opposite in the summer which can also harm you. In such a situation, you cannot exercise at any time, by doing so, your health may also get worse and you may also become a victim of heatstroke.

Therefore, you should always try that whenever you exercise, you should do it by getting up early in the morning. With this, you will be able to make yourself feel active as well as you will also be stress-free. You will not feel much heat during this period of mornings so you can exercise easily.

2. Have Healthy breakfast As soon as possible

After waking up in the morning, you should have your breakfast within 1 or 2 hours. Without eating for too long, there is a lack of nutrients in the body, due to which one can feel weakness.

Along with this, you can also avoid overeating again and again. Apart from this, you should try to drink more and more water in the morning.

3. Make distance with tea and coffee

In the cold weather, everyone becomes obsessed with tea and coffee, but in summer this habit can make you sick and you may be unwell. In the summer, you should try to minimize the intake of tea and coffee. The caffeine present in tea and coffee cause dehydration in your body.

If you want, instead of tea and coffee, you can add Healthy juice, ice-tea, curd, lassi, buttermilk, sattu, lemon water, mango panna, vine syrup, coconut water, sugarcane juice to your diet.

4. Drink plenty of water regularly

The reason behind most people falling ill in summer is the lack of a sufficient amount of water in their bodies. If you have enough water in your body, then you will be able to remain fit for a long time as well as you will be able to fight many diseases.

It also keeps your stomach clean and you don’t feel much heat. Therefore, you should always try to drink as much water as possible.

5. Say no to Fried Food

You should eat more and more green vegetables and fruits. Eating more fried food keeps the heat in your stomach and also causes problems in your digestive system. So keep your distance from fried dishes as much as possible.

While eating food, eat coriander, mint, and onion along with food to keep your digestion fine during the summer season. Eating cooked chutney (sauce) will not affect your health on a hot summer day. At the same time, you will be saved from the discomfort of your stomach.

What to eat in the Summer??

Here are the 8 most important Fruits & Vegetables which you can consume during summer to stay Healthy.

Fruits-inspire to me

1# Watermelon

It is a seasonal fruit, which comes in summer for a reason. It is one of the best fruits for summer as it contains 91.45 % of water, it helps in fulfilling your body’s water requirement. Also, a good source of anti-oxidants properties, watermelon gives you a wonderful cooling effect and keeps you refresh.

2# Cucumber

Another vegetable which is like a boon in summer with lots of fiber inside it. Eating cucumber in summer helps you to keep yourself far away from constipation. Just like watermelon, Cucumber also contains a high amount of water content.

So, you can add this crunchier food and stay cool during the hot weather. You can make a salad with many more fruits and vegetables added to it.

3# Curd

Whoa, Yummy!!! Curd is not only a delicious drink but it also gives you a coolant effect on your body and mind. You can add this to different variants too. You can use it to make spicy buttermilk or sweet lassi. With curd, you can also make a raita and can eat it with your food. Apart from this, there is another option to eat curd that is by adding seasonal fruits in it or by making lip-smacking smoothies.

4# Coconut water

So guys here is the best summer drink for you. This is a very cheap drink and which is available in almost all fruit shops. It is loaded with many essential vitamins, minerals -, other nutrients. It also has great cooling properties that help you to fight against the hot weather. Many studies show that drinking coconut water regularly also protects against cancer.

5# Onions

Very common and famous vegetable with lots of miraculous property. It will also surprise you with its cooling property, Yes onions too provide cooling properties.

It may ruin your taste, if you will eat it raw its always better to mix it with lemon and salt and prepare salads. You can also eat it by adding it to your vegetables, curries, and raita. Especially the red onions are loaded with quercetin, which is considered as a natural anti-allergen. Eating onion in summer also helps in protecting you against the sun-stroke.

6# Lime water

Just like curd and coconut water, lime water, or nimboo pani is another refreshing drink for you in summer. every glass of lime water provides many health benefits. There are many ways to prepare lime water, you can have sweet limewater, you can add salt, a pinch of cumin powder to it to enhance its taste. Lime water keeps you happy, chilled and refreshed all day long.

7# Green leafy vegetables

Green vegetable are must eat food in every season. Adding green leafy vegetables in your diet always gives you numerous health benefits. And adding them to your daily diet is also beneficial. It contains a high amount of water content, iron, and many more minerals. One thing you have to keep in mind that you have to avoid over-cooking these vegetables as it could cause loss of water content in them.

8# Loki or Bottle gourd

Whenever Bottle gourd is cooked in the house, we start squeezing our nose, but do you know that gourd has many benefits?

Bottle gourd is most beneficial for our health. We use the gourd to make soups, vegetables, and sweets. Gourd has many advantages and in summer we can also drink gourd juice so that you can stay away from the scorching heat.

In summer we lose a huge amount of water from our body due to the heat and can cause dehydration. Sodium impairment causes migraines, restlessness, and life-threatening heatstroke. A gourd with 96% of water content and it also contains sodium which gives you relief from the heat and helps you to avoid sunstrokes.

Summer is the season for weight loss and Bottle gourd is one that can help in summer for weight loss. Only 12 calories per 100 grams and full of water and fiber, this vegetable is very beneficial for anyone to lose weight.

It is also good for your skin.

We must use Bottle gourd in our daily meals. These are very beneficial for our health and in this scorching heat, the gourd can prove to be very beneficial for us.

Conclusion

These are the most famous and eatable fruits and vegetables, which are commonly consumed during the winter season. There are many health benefits are associated with it apart from it, this will keep you cool and calm during hot weather.

One can handle the winter season, but it became very difficult during summer. Scorching sun, its heat is not bearable for many of us, but we can control it with a proper diet and a healthy mind.

I hope this article will be helpful to you. Incase anything we have missed you can let us know, we will work on it.

Benefits of Meditation

Meditation which many people know, but very few people do it. But many people don’t know, what miracle can meditation do for them, if they do it continuously. You don’t even know that you can change your life completely by doing meditation, it has the immense power to change your life.

Meditation can be a tool for you to get the power of your subconscious mind.

It makes the connection stronger between your conscious mind and the subconscious mind. So that you can manifest reality any way you want to.

WHAT IS MEDITATION ?

Meditation is a way to focusing on your breath while inhaling and exhaling, or to hear the sound of birds clearly. You do not need to experience anything else while in this posture.

The aim of meditation should not be to actually to accomplish any profit, but still with the help of it, a person can achieve his goal by focusing his attention on his goals. The main purpose of meditation is to maintain the qualities of compassion, love, patience, generosity, forgiveness, etc. in the human mind.

It is not a technique, but it is a way to live a life in a right way. The right way to meditate is to restrain your thinking power for a limited time. At the time of meditation, a person is free from all kinds of thoughts and his attention is focused only on another. You have to give up your all thoughts, let the thoughts to be flow away from you, let them come out.

 

Power OF Meditation – Scientifically Proved

Many studies have been done on meditations from the past years, which has shown that meditation has the power to affect every part of your life.

It not only changes your brain psychologically, but also physically, means it has the power to change the size of your brain.

Yes, it is definitely amazing to hear, these effects of meditation is approved by the scientists also.

In 2011an experiment was done at Harvard University & in that experiment, it was found out that only 8 weeks of meditation can change your brain size physically.

Meditations shrinks the bad parts inside your brain and increase the impact of good parts, which are related to your confidence and positive things, it increases the size of those parts.

 

Benefits of Meditation to Boosts Brain

The left hemisphere of your brain is for your learning skills Means if this part of your brain is healthy, then you can easily understand anything. On the other hand, the right hemisphere helps to performs tasks with creativity and the arts.

If you feel that you have a difficulty in understanding the things, then you should start meditation.

And within a few days of meditation you will realize that your understanding power has increased. Now it becomes easier for you to understand and learn anything easily.

Meditation power’s you to control your Thoughts

It also affects the PCC (posterior cingulate cortex) of your brain, this part of the brain gives you the power to control your thoughts, emotion formation and processing, learning, and memory.

It means if your mind running through any negative thoughts, which means nothing to you and you want to control it, but your mind is not allowing you to do the same, then you should start doing meditation.

If your power to control your thoughts increases, then you will be able to filter your thoughts. And you will keep only the positive thoughts inside your mind which will help you to accomplish your goals, which will motivate you to do only such things which are meaningful to you and humanity. This will increase your concentration and you will be able to do the work in a proficient manner.

Temporo parietal junction (TPJ) a part in the brain, it controls the emotions and feelings in you, it is responsive to the feeling of compassion.

Meditation makes your life easy

You must have noticed that in this part of today’s life, we have become like a zombie.

It Means that there is not as much compassion and love feeling in us. And that is why people have become selfish and only think about themselves. There are such people among you who may think that I am not so kind, there is a lack of feeling inside me.

In our childhood, we used to live an enthusiastic life. But now it is not like that, it is all happening because of the race, of our life, we have forgotten what we are, what is the main purpose of our life is.

If you want back that childhood life which was full of enthusiasm, energetic and full of joy, then you must do meditations as it strengthens your TPJ. Then you will realize that some changes are happening inside you. You will also feel the sensations which have started to grow inside you towards others. The feeling of pity or mercy which was dead or lost, will be alive inside you.

If you do not believe, then try it, it is a practical thing. Just as it increases the good parts of your brain, it also works on the bad parts of your brain, by reducing its effect. 

Meditation reduces Fear and Anxiety


There is an amygdala inside your brain. If you meditate, it start reducing the amygdala’s cell volume which is responsible for the inner fear, stress, and anxiety. It removes the bad emotion inside you. Only person who is fearless, stress less, who has clear vision, only that person has the ability to win or change his or her fortunes. That’s the power of Meditation for you.


Meditation helps to increase the Dopamine present in our mind. Dopamine is present in our brain it is a part of our mind which is also known as “feel good” chemical. It plays a vital role in how happy we feel, it also affects movement, memory, and focus.

If you meditate for a few weeks, you feel a strange super power inside you. Super power like increased confidence, fearlessness, attraction to opposite gender etc.

Along with these benefits of mind, meditation also ends some of the biggest problems in your life.

Meditation Helps in Loosing and Gaining Body weight

Like those of you who are perfect, it is okay, but maybe you and some are overweight or underweight.

If you are overweight, then you will be searching on the Internet, how to lose weight, So I’ll tell you the easiest way. It’s meditation, yes it increases your metabolism, and it helps you achieve perfect shape. On the contrary, even if you are underweight, still you do meditations. It reduces your metabolism, and because of this you can become normal weighted.

 

Meditation Reduces Stress

Mediation eliminates stress, tension and fear from your life.

Stress is not bad, if you have a little stress, then it keeps you active. But in today’s world people are living a much more stressful life. And it is true that stress is the cause of all diseases of the body.

If you meditate even just for 5 minutes a day, it reduces the stress by 70-80%. Many people use artificial things, like heavy medicines, sleeping pills to reduce their stress. Which has very adverse effect on their health. It has many side effects that will hurt you in future.


People should be aware about it, many people are not even aware of the benefits from meditations at all. If 5 minutes of meditation can reduce your stress, then what is the benefit of spending money on dangerous medicine?

 

Meditation Boost Will Power

Meditation also helps you to get rid of bad Habits. There is a part of the brain which we known as Dorsolateral Prefrontal Cortex (DPC). This part is responsible for your will power.

It has been found in many studies that meditation increases your will power, along with all these benefits, it also improves your health.

The C-reactive protein present in your blood is responsible to the heart disease. Meditation reduces it and makes your heart healthier.


If you or anyone in your family has high blood pressure (Hypertension) disease, then you should recommend meditation to them.

Because only two or three months of meditations will improve their condition so much, that you can’t even imagine.

Meditation controls Aging

Slow aging – How many people use cosmetic products made of chemicals?

But you should know that if you want the glow on your face, then you remove the use of artificial methods.

Meditate daily for 10 minutes if this guarantee will definitely shine on your face

Meditation fill your mind with happiness and satisfaction. You must have noticed this that whenever you go through a stressful situation, you do not like it, you feel like irritated.

But nowadays the world where everyone is living in stress, people have forgotten happiness

That’s why people love watching comedy.

But do you know that if you do daily 5-10 minutes of meditation, then you will not need any kind of support to stay happy.


Human’s basic nature is to be happy, but our stressful life changes our nature, meditation just helps bring that basic nature back.

Buddha on Meditation –

“Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what hold you back, and choose the path that leads to wisdom.”

Gautam Buddha

“Meditate. Live purely. Be quiet. Do your work with mastery. Like the moon, come out from behind the clouds! Shine.”

Gautam Buddha

“If you are quiet enough, you will hear the flow of the universe. You will feel its rhythm. Go with this flow. Happiness lies ahead. Meditation is key.”

Gautam Buddha
 

How to do Meditation???

If you do the meditation properly with full concentration, it will prove to be very beneficial for you. It gives you the physical and mental peace and fitness too. The important thing for this is that you have to do it properly or correctly.

so here are the ways to do Meditation. Hope this will helps you.

First of all, choose the appropriate place for meditation


According to your convenience you can select any stage for meditation. Meditation can be done in any posture like in sitting, lying and standing.

But all these stages have their advantages and disadvantages. You can do meditation in any stage according to your wish, but it will be good for you that you keep rotating your stages.

1. Standing meditation

Many people believe that meditation cannot be done by standing. But it is not true. The people who cannot sit properly or who cannot lie down for a long time, this posture will solve their problems.


In this state you have to stand up straight to meditate and you can join your hands with the help of your wrist. You can center your face and vision at any place as per your convenience.

As per your convenience You can also change the position of your arms. And it is important for you to relax your stomach and lower back.

2. Lying down

To meditate in this state, you have to lie on one side, and if you lie on the right side, your right hand is under your head and the left hand is in a straight position above your body. If you want, you can also put a pillow under your head, instead of your right hand. If you face any problem in this situation, then you can shift to any other situation according to yours convenient. Just concentrate on your vision, take deep breath.

3. Sitting meditation

There are many postures to meditate while sitting for meditation. Just as a person feels comfortable by simple sitting by folding yours legs, if you are comfortable than you can sit on Padmasana, you can also sit in Vajrasana. You can choose the position for you as per your comfort.

You can also choose the position of your hands and fingers as per your choice. When you sit and meditate, your chest should be taut and your neck should be straight and balanced.

 4. To concentrate

If you are in a state of meditation, then you have stop all the thoughts that come to your mind. Whatever is going on in your mind, like your confusion, your family’s troubles or your office’s hectic schedule etc., remove it from your mind and calm every part of your body.

Feel that you are beyond this world, and you are out of every problems of your life.

Maybe it will take some time to do this, but try to keep your thoughts under your control. If you are able to do this properly with good intention, then believe me you will get spiritual peace.

Keep practising

When you meditate or choose a stage for your meditation, it may not be right for you initially, maybe when you try to meditate, your thoughts start to wander. But do not worry if this happens and try to concentrate again. When you try to do this again and again, you will be able to concentrate easily.

Miracle Habits – Inspire to Win

Top Ten Protein Foods

TOP 10 PROTEIN FOODS

Normally, a normal person needs 2500 calories and 56 grams of protein every day and women need 2000 calories and 46 grams of protein foods, but what should all of us eat? And also energy. Today, we will tell you about 10 such foods which are rich in protein, fat & energy.

Some Important Facts & Knowledge about protein foods

Today, we will tell you about Top Ten Protein Foods which are rich in protein but before that you will have to take care of some important things according to which you will decide how much protein is required for your body and your What is BMI i.e. Body Mass Index, we need protein to make our body more healthier and fit, because our body tissues are made of protein. So, this requires protein for the development of the body.

Body Mass Index (BMI)

You can find out how much protein your body needs by itself. Multiply your body weight by 0.8, whatever value comes in, the same amount of protein is required daily, you should check BMI. This shows you that your body is in high need of fat  or protein.

The BMI rate is as follows, those ranked from 18.5 point to 25 are placed in the general category, whose BMI is less than BMI 18.5 is considered as underweight.

Those whose BMI is 18.5 or less should start eating fat items from today and those whose BMI rate goes from 25 to 30 are considered to be overweight and they should not eat fat items or reduce their intake, and those whose BMI rate is above 30 have actually become obese, this is a matter of great concern for them. They should stop eating fatty foods with an immediate effect  and those who have a BMI between 18.5 to 25 fall in the normal category, they should eat a balanced diet and protein regularly.

Benefits of protein

According to a new research, it has been revealed that protein is the most essential element for the body. Proteins are essential for the development of skin, blood, muscle and bone cells.

Let us now talk about the top 10 Protein Foods which contain a lot of protein.

Top Ten Protein Foods

1.Normal milk or Soya milk

Normal milk or Soya milk – Top Ten Protein Foods

Not only calcium, but milk is also rich in protein. Milk can be an excellent source of high quality protein. Also, a glass of milk can be called the perfect breakfast , which keeps your stomach full for a long time.

Both of these have an equal amount of protein, 3.5 grams of protein is available per 100 grams of milk, that is, if you consume 1 liter of milk per day, then you get about 34 grams of protein, along with protein, calcium in milk and Fat is found which is very essential for underweight people.

2.Eggs

Eggs – Top Ten Protein Foods

Normally 5-6 grams of protein is found in an egg, but the highest protein is found in the upper part of the egg, ie, about 75% and the fat is found in the inner part of the egg, more than 25 BMI , should eat the top portion and those less than 18.5 should eat both part of the egg so that they can get protein along with fat.

3.Fish

Fish – Top Ten Protein Foods

100 grams of fish gives you 22 grams of protein and 206 calories of energy, it is also found in plenty, there is also 15 grams of fat from 100 grams of fish, which for an underweight person Is very beneficial

4.Greek yoghurt

Greek yoghurt – Top Ten Protein Foods

Nowadays everyone goes to the gym and after workouts there is a great need for protein (protien). Greek yogurt is rich in protein, after eating it with honey and banana, you get a lot of protein. It contains amino acids which relieve pain in workouts. Greek yoghurt is also very beneficial for Maspeshians. Also contains almost twice as much protein as normal yogurt. A cup of Greek yogurt contains about 25 grams and a cup of ordinary yogurt contains about 13 grams of protein.

5.Chicken

Chicken – Top Ten Protein Foods

The amount of protein in 100 grams of chicken is about 31g. We should use 100 grams of chicken or 200 to 250 grams of chicken daily. You can include this in your diet to fulfill the need of protein. It fulfills your protein needs, as well as the fulfillment of many nutrients, chicken is considered a very good diet to strengthen bones. It contains good phosphorus which together with calcium makes our bones strong.

6.Nuts– Almonds

Nuts- Almonds – Top Ten Protein Foods

Almonds are rich source of protein, almonds can be effective in weight loss along with being a healthy food. Almonds are rich in protein ke alawa fiber, and healthy fat, which prevents you from over eating, that means eating them does not make you feel small hungry. If you want to keep weight under control, then eat one fistful of almonds daily. Potassium is very high in almonds and sodium is also very low. This keeps the blood communication in our body smooth. Almonds are considered very useful for maintaining good memory.

In 100 gm Almonds

Protein  21g

Calories 576
Fat 49gm
Saturated fat 3.7gm
Sodium 1mg
Potassium  705mg
Carbs 22g
Fiber 12g
Sugar 3.9g

7.Oats

Oats – Top Ten Protein Foods

We often hear that eating oats in breakfast in the morning is beneficial for health. It also fills the stomach and gives us enough energy to work. It is believed that by eating oats cooked in milk instead of water, we also get protein.

In 100gm Oats

 Calories 389

Water 8%

Protein 6.9 gm

Carbs 66.3 gm

Fibre 10.6 gm

Fat 6.9 gm

8. Red Meat

High Protein Foods

It is a good source of high quality protein. Protein is essential for the growth, maintenance and repair of the body and can also provide energy. Red meats contain an average of 20–24 grams of protein per 100 grams (when raw). Cooked red meat contains 27–35 grams of protein per 100 grams (cooked weight).

Energy (kcal)                       213 gm

Protein (g)                            29.2 gm

Fat (g)                                  10.7 gm

Saturates (g)                         4.9 gm

Monosaturates (g)                4.0 gm

Polyunsaturates                   0.6 gm

Vitamin B12 (μg)                  3.0 gm

Iron (mg)                              2.1 gm

Zinc (mg)                             3.6 gm

9.Soya daal

Soya daal- Protein rich Foods

Soybean is nutritionally most rich among pulses. It contains about 40% protein, 20% fat and 4% minerals.

• Also has high iron content.

• Also rich in carotene, lysine and folic acid.

In 100 ग्राम soya dal

Protein 43.2 gm
Fat content 19.5 gm
Calories 432

10.Tofu

Tofu-Top Ten Protein rich Foods

It is an excellent source of protein. We get 10 grams of protein from just half a cup of tofu. Not only this, 10 grams of protein has 88 calories of energy. This energy is just 45 calories less than a chicken without skin. That’s why tofu is considered so beneficial. In addition, tofu contains zinc, iron, selenium, potassium and many other vitamins and minerals.

The provided data may not be 100% accurate

Hope you like this article Top Ten Protein Foods.

Thank you !!!

Yoga For Immunity- Fight With Corona(COVID-19)

Yoga works to give strength to your mind and thoughts, but people often forget the differences between happiness and yoga. Yoga empowers the mind to function in a positive way which is directly related to happiness. Yoga also reduces your brain tension. This makes your mind calm and happy.

It is a way of meditating in which you have to meditate on one thing. Yoga is done to get pleasure from the mind.

Yoga (meditation) relaxes the muscles by controlling the cells and senses of your body and making our skin active by creating new skin cells. It removes the problem of wrinkles on the face by countering free radicals and stress.

By reducing the stress and hormonal imbalance, it refreshes our body and mind.

Yoga for immunity is a thing. A consistent yoga practice – along with certain poses in particular – can support and boost the immune system.

“Yoga resists the autonomic changes and impairment of cellular immunity seen in examination stress.

5 Best Yoga Position for Immunity

1# Sukhasana Or Pranayama

Image source- yogaoutlet.com

Sukhasana is one of the simplest rugs in yoga science. Sukhasana is considered one of the most simple and simple asanas of hatha yoga. Sukhasana literally means sitting happily.

Sukhasana can be practiced by yogis of any age and level. The sit-in Sukhasana is simple as well as useful. The practice of this asana causes a stretch in the knees and ankles. Apart from this, it also helps to strengthen the back.

Some wonderful benefits to the body from performing Sukhasana are as follows:

  • It develops a feeling of peace and stability between body and mind.
  • It gives peace to the mind.
  • Its practice helps to relieve fatigue, stress, tension, anxiety and depression.
  • Its regular practice widens the chest and collar bones.
  • Practice of Sukhasana improves the balance of the body.

Methods of Doing Sukhasana

  • Find a comfortable seat with your legs either crossed or kneeling.
  • Keep your head neck and back straight, do not tilt them. Leave the shoulders slightly loose.

  • Place both hands on knees and palms up. Raise your head slightly and close the eyes.
  • Now concentrate on your breathing and take long and deep breaths.
  • You can do this asana by sitting in solitude for 5-10 minutes at any time.

If you are doing this yoga spiritually, then do it in the east or north direction.

#2 Garudasana –  eagle pose

Image source – livetaos.com

Garudasana is a type of Yogasana. This asana is named after Garuda, the king of birds described in mythology. Garudasana is derived from the Sanskrit word Garuda. It is also known as Eagle Pose in English.

According to Yoga Science, GarudAsana is a simple difficulty or basic level posture. It is considered the seat of configuration style. It should be practiced for 15–30 seconds on one leg. Then it can also be done on the other leg.

Method of Doing Garudasana

  • Stand in Tadasana.
  • Fold your knees and lift the left leg and rotate it above the right foot.
  • Note that the right leg rests on the ground and the left thigh is above the right thigh.
  • The left toe should be towards the ground.
  • Keeping your hands parallel to the ground, bring them to the front.
  • Cross the right hand over the left hand and fold your elbow in a 90 degree angle from the ground. Note that the back of the hands are towards each other.
  • Slowly rotate the hands in such a way that the palms face each other.
  • While pressing the palms on top of each other, raise them upwards.
  • Keep your eyes fixed, stay in this position and keep breathing and exhaling.
  • Gently release the hands and bring them to your side.
  • Keeping the left leg gently, keep it on the ground and come back to Tadasana.

This Yogasana mainly affects the shoulder, wrist, arm and leg area. It can also strengthen your ankles and hips.

#3 Ustrasana (Camel Pose)

Image source – augustyoga.com

Ustrasana is made up of two words in which the first word “Ustra” means “camel” and “asana” means “Pose“. The person performing this mudra looks like a camel.

Regular practice of this posture helps you improve core strength, gain stamina, make your hips and shoulders flexible. This asana gives you a wonderful vibe.

The horoscope stream of yoga believes that this asana can open and wake the heart chakra. Ustrasana is a yoga asana that reduces the major adversity of the body, reduces mental stress, rebalances the spirits, and promotes good health and well-being.

Methods of Doing Ustrasana

  • Sit on your yoga mat with your knees and place both hands on the ax.
  • The knees should be parallel to the shoulders and the soles of the feet should be towards the sky.
  • Breathing, pull the spinal cord towards the anterior limb as if being pulled from the navel.
  • Sit neutral without straining your neck
  • In this situation, some people kept breathing.
  • Exhale and return to your initial position.
  • Bring the hands back to your waist and be straight.

Benefits Of Ustrasana

  • Increases digestive power.
  • Opens the chest and makes it firmer.
  • Strengthens the back and shoulders.
  • Relieves pain in the lower back.
  • Also improves spinal flexibility and posture.
  • Relieves menstrual discomfort.

People suffering from neck injury, high or low blood pressure, do this asana only under the supervision of an experienced teacher.

#4 Anulom-vilom

Image source – 101yofastudio.com

Anulom Vilom is a very important pranayama. In this pranayama, breathing is done repeatedly. Anulom means straight and vice versa. In this pranayama anulom vilom, pull the breath from the right nostril, and exhale through the left nostril.

There is no age limit to make it easy, people of all ages can take advantage of it. By doing this regularly, all the pulse of the body remains pure and healthy. Apart from this, by doing this easy, there is a lot of relief in cold, cold and asthma.

Methods of Doing Anulom Vilom

  • To perform Anulom Vilom Pranayam, sit in any position like Sukhasana, Siddhasana or Vajrasana.
  • Anulom Vilom Yoga is easy to start from the left pore of the nose.
  • First of all, close the right pore of the nose with the help of the fingers of the hands and take a long breath from the left pore.
  • After this, close the left hole, release the long breath from the right hole.
  • Repeat this process for at least 5-10 minutes.
  • While breathing, you have to focus your attention on the command cycle between the two eyes.
  • Just keep taking long, long breaths and keep chanting the Om Mantra in your mind.
  • Initially it is better if done under the instruction of a yoga instructor.

If you are suffering from anemia, seek proper advice from a doctor before doing this. Do the work of exhaling and breathing easily. Doing it incorrectly or early in the betting causes damage to the body. Keep these precautions in mind


Benefits of anulom vilom pranayama

  • Lungs are strengthened by the anulom-VILOM.
  • Due to this, the body does not get sick quickly in the changing season.
  • You can lose weight by doing anulom vilom pranayama. Yes, it improves the digestive system, so that you can burn extra calories quickly.
  • It is also considered good for muscles.
  • Anulom Vilom Pranayama is good for relieving stress or depression.
  • The heart of working round the clock also gives you the benefit of doing the opposite. It is good for the heart.
  • Many yoga gurus also believe that Anulom Vilom Pranayama is also beneficial for arthritis.

#5 Viparita Karani (Legs Up the Wall)

Image source – stylecraze.com

Viparita Karani is a Sanskrit word in which means inverse. In this posture, feet are up and head is very low. Viparita Karani posture is a yoga practice that is extremely helpful in activating the seven chakras of the body and is helpful in awakening the Kundalini.

Doing yoga keeps you fit both physically and mentally. If you want to stop the signs of aging, to maintain the blood flow in the body better, then try the Viparita Karani i.e legs up pose.

People who have stomach related problems should also practice it. This corrects bowl movements. Digestive power is strong. It also strengthens the muscles of the feet.

Methods of Doing Viparita Karani

  • To do this asana, first of all, lay a yoga mat on the floor and lie on it with your back.
  • Keep both your arms and legs straight on the ground.
  • Now slowly raise both the legs and let your upper body remain on the floor.

  • Raise both your legs up to a 90 degree angle. Take a pillow or blanket under your hips by turning it to get rest.
  • Make sure your back and head are resting on the floor. Close your eyes and in this position you stop for at least five minutes.

Benefits Of Viparit karani

  • In Kundalini Jagran: By practicing this yoga, all the seven chakras present in the body become active and Kundalini is helpful in awakening. In this way it is helpful to relieve you from a lot of problems.
  • Prevents hair fall: Due to its practice, the effect of blood and minerals in the head starts well, which is very good for the health of your hair.
  • For the face: Its regular practice makes the face blossom.
  • Digestive Improvement: It corrects the digestive system and plays an important role in digestion of food.
  • In relieving constipation: With its regular practice you can get rid of constipation.
  • To increase memory: Its practice increases blood flow to the brain and the brain is alert.
  • Thyroid: It is also very important for the thyroid. It balances the function of the thyroid and helps to overcome problems caused by hyperactivity of the thyroid.
  • Increase energy in the rear: It is helpful in increasing energy in the body.
  • For light of eyes: Helps in increasing eyesight.
  • Sleep: Sleep becomes good by its practice.
  • Semen: By its regular, all diseases related to semen are destroyed.
  • Sweet voice: Sweet voice is helpful in making the voice sweet.

As we all knows the whole world is facing the corona virus pandemic, the least immune persons are losing there life. We can immune us, while doing Yoga. So these are the 5 best Yoga Poses, which will you to Raise your immunity.

Conclusion

Yoga helps a person to know who he is, how life works and who is God. One starts looking at things differently, with less confusion. It helps in more peace of mind, better health, more keenness for life, and an ever-growing sense of internal well-being. As one practices Yoga, positive effects of Yoga begin to show.

Healthy foods to increase immunity

Experts believe that to avoid any infection inside the body, your Immunity contributes greatly. It is very important to have great immunity, as many people have died due to the poor immunity system because they do not include healthy foods that increase immunity in their diet. 

Let now know about some healthy foods that will help in boosting your immunity that will help you to deal with viruses and infections like COVID-19.

What is Immune system or Immunity??

The immune system protects the body against disease or other potentially damaging foreign bodies. When functioning properly, the immune system identifies and attacks a variety of threats, including viruses, bacteria and parasites, while distinguishing them from the body’s own healthy tissue.

Immunity has the ability to fight the Toxins (a bacterium, virus, or other microorganism that can cause disease, inside our body) of our body.

If our immunity is strong, it not only protects us from cough and cold but also from Hepatitis, Lung infections, Kidney infections and many more diseases. A healthy immune system can defeat invading Pathogens.

There are many ways to boost the Immunity System, like –

Don’t smoke.

Eat a diet high in fruits and vegetables.

Exercise regularly.

Maintain a healthy weight.

If you drink alcohol, drink only in moderation.

Get adequate sleep.

Take steps to avoid infection, such as washing your hands frequently and cooking meats thoroughly.

Try to minimize stress.

These are the ways to build the greater Immunity system. In this article we will provide you the list of health foods & fruits, which will boost your Immune system.  It is quite important to include High Anti-Viral Food in your diet.

Top Healthy foods to increase immunity

1# Consumption of vitamin C rich things

Vitamin C

Vitamin C, or ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system. As our body cannot make Vitamin C, it must come from the food, we eat.

It helps heal wounds and repair and maintain healthy bones, teeth, skin and cartilage.

It an antioxidant, it fights free radicals in the body which help to prevent or delay certain cancers and heart disease, and promote healthy aging.

The list of fruits and vegetables supply this vital vitamin. Sources of vitamin C include citrus fruits, tomatoes, potatoes, strawberries, green and red bell peppers, broccoli, Brussels sprouts and kiwifruit, among others.

2# Tulsi (Holy basil) is also beneficial

Tulsi Plant

It is always good to have a strong immune system as it helps you to stay healthy without being affected by small bacterial and viral infection.

Tulsi or holy basil is undeniably one of the best medicinal herbs on the planet. The herb has miraculous properties, a few drops of tulsi water dropped in foods can purify and kill germs as well.

If planted indoors can protect the family from infections, cough, cold and other viral infections.  

Tulsi has a great healing power, it helps to counter metabolic stress through normalization of blood glucose, blood pressure and lipid levels, and psychological stress through positive effects on memory.

Cultivation of tulsi plants will give you both spiritual and practical significance that will connect you to the creative powers of nature. Tulsi is a great Ayurvedic Product it works on your body without any side effects.

Besides its immunity boosting property, it also known to have a anti-ageing, anti-bacterial, anti-septic and more healthy property.

Tulsi is known as “The Incomparable One,” “Mother Medicine of Nature” and “The Queen of Herbs,” and is revered as an “elixir of life” that is without equal for both its medicinal and spiritual properties.

3# Consumption of Ginger

Ginger

Ginger is a strong antioxidant that has been shown to naturally boost the immune system. It contains tons of vitamins, some of which are magnesium, iron, zinc, and calcium. Ginger helps kill cold viruses and has been said to combat chills and fever.

Other Benefits of Ginger-

It can control blood sugar level.

Ginger helps to reduce body weight.

It helps to protect certain types of cancer including pancreatic cancer.

4# Consumption of vitamin D rich things

Egg Yolk

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.

Your body produces vitamin D naturally when it’s directly exposed to sunlight.

You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.

Vitamin D helps our immune systems stay balanced during the cold and flu season, and serve as a pharmacy resource.

The role that vitamin D plays in keeping the immune system healthy is very complex because the immune system has to be perfectly balanced.  

If there is not enough immune system activity, frequent infections can occur.

Vitamin D helps keep the immune system balanced much like a gymnast walking on a balance beam.

Benefits of Vitamin D

1.Vitamin D with fights disease

2.Vitamin D helps in reducing depression.

3.Vitamin D helps in boosting weight loss.

Sources of Vitamin D- Salmon, Egg-Yolks, Mushrooms, cow’s milk, soya milk, orange Juice, cereal & oat meal.  

5# Consumption of Garlic

Garlic

Garlic is also one of the Healthy foods to increase immunity contains compounds that help the immune system fight germs. Whole garlic contains a compound called alliin. Garlic has shown promise as a treatment for preventing colds and the flu.

If you often get sick with a cold or flu, eating garlic can help reduce your symptoms or prevent your illness entirely.

Some of the Garlic Supplements

Powdered Garlic

Aged Garlic Extract

garlic oil etc.

The minimum effective dose for raw garlic is one segment (clove) eaten two to three times per day.

6# Consumption of Watermelon

It has said that watermelon has more Lycopene (protects against oxidative damage to lipids, proteins, and DNA) than any other fresh fruit or vegetable. Lycopene is an antioxidant linked to decreased risk of cancer, heart disease and age-related eye disorders.

Watermelon is nutritious

Watermelon is the perfect sweet treat that is nutritious and tasty. One cup of watermelon contains the following:

  • 46 calories
  • 12 grams of carbohydrates
  • 865 international units (IU) of vitamin A — (equates to .26 milligrams)
  • 12 milligrams of vitamin C
  • 170 milligrams of potassium
  • 0.1 milligrams of vitamin B6
  • Zero fat, cholesterol or sodium

92 percent of watermelon consists of water.

7# Low-Fat Yogurt

Yogurt is probably the best-known dietary source of probiotics that can give your immune system a boost, but it’s also high in protein. You’ll also get a bit of vitamin A and zinc.

Yogurt containing two probiotics, lactobacillus and Bifidobacterium, Some Probiotic Strains May Boost the Immune System.

A study suggests that probiotics may help with inflammatory bowel disease by changing the intestinal microflora and lessening the immune system response that can worsen the disease.

According to a  study it also found that the duration of all illnesses was significantly lower in a group that consumed a certain pro-Biotic found in fermented milk.

More Benefits of Yoghurt

Yogurt May Help Prevent Osteoporosis.

It may Reduce the Risk of High Blood Pressure.

Boost the Immune System.

8# Sweet Potatoes

sweet potato

Sweet Potato is full of beta carotene and vitamin A, the antioxidants found in sweet potatoes benefit not only your immune system, but also your heart, teeth and vision.

They come in a variety of sizes and colors — including orange, white, and purple — and are rich in vitamins, minerals, antioxidants, and fiber.

More Benefits of Sweet Potatoes.

Promote Gut Health

May Have Cancer-Fighting Properties

Support Healthy Vision

May Enhance Brain Function

Orange-fleshed sweet potatoes are one of the richest natural sources of beta-carotene. A plant-based compound that is converted to vitamin A in your body.

9# Bring on the Broccoli

Broccoli is rich in antioxidant vitamins that give an immune system boost. It contains a high amount of potassium, which helps maintain a healthy nervous system and optimal brain function. As well as promotes regular muscle growth.

Along with a high amount of potassium, Broccoli also contains magnesium and calcium that help regulate blood pressure.

It has an antioxidant necessary for fighting against free radicals. Broccoli is also helpful in repairing skin damage thanks to the glucoraphanin .It contains which helps the skin to detoxify and repair itself.

10# Pomegranate Juice.

Pomegranate extracts have antiviral properties against the flu, herpes, and other viruses.

drinking pomegranate juice is effectively concentrates the beneficial nutrients in pomegranate seeds, for a more potent product. “The antioxidant activity of pomegranate juice can be as much as three times higher than that of green tea and red wine.

More Benefits of Pomegranate Juice

Pomegranates boost your immune system

It lower blood pressure

It lower cholesterol

Pomegranates lower cholesterol

It may inhibit cancer

Conclusion

Eating a healthy balanced diet is a great way to ensure you get all the nutrients you need for good general health. It also helps to boost your intake of these nutritious foods to make sure your immune system has Healthy foods to increase immunity it needs to work properly.