5 Things To Never Take On An Empty Stomach

There is a familiar adage that our dietary patterns characterize our character for example for getting healthy, the kind of food you eat is everything.

A similar way, what you do previously or in the wake of eating likewise profoundly affects well being. Here is the rundown of things that you ought not do on void stomach.

1. Chewing gum nourishment 

By eating or biting gum, stomach related corrosive fluid is delivered, which disposes of the covering of the counter stomach. Albeit expending a lot of biting gum expands the danger of stomach issues.

2.  Drinking espresso 

By drinking espresso on void stomach, the generation of corrosive in the stomach rises, improving the probability of consuming sensation in the stomach and other stomach related issues.

Not eating in the wake of drinking espresso diminishes the generation of cheerful hormones called serotonin in the body, which causes us to feel peevish throughout the day.

3. Intake of mitigating 

Ibuprofen, paracetamol and other non-steroidal medications ought not be expended on void stomach. Its impact is diminished and will transform into a negative impact on well being. There might be issues like gastric seeping because of this.

4. Alcohol utilization 

Drinking liquor prompts a quick speeding up in the stomach area and its aftereffect additionally goes on for quite a while, it badly affects our liver, kidney and heart.

5. Going to rest 

You won't get a decent rest because of yearning and it brings down glucose levels in the body bringing about rest inadequacy.

Absence of rest expands the generation of yearning hormones. This is the explanation we eat more the following day on the off chance that we skip supper the most recent night.

https://www.wefor.xyz/

4 Benefits Of Sports To Mental Health

We definitely realize that sports has basic advantages for our physical well-being. 

In any case, there's all the more uplifting news. As of late, there has been additional discovery that game support can decidedly influence our psychological well-being. 

Below are some of the benefits of sports in our mental health:

1. Sports improve your state of mind

Need an eruption of satisfaction and unwinding? Engage in a physical movement.

Regardless of whether you are playing sports, working out at a rec center, or going for an energetic stroll, physical movement triggers mind synthetic substances that cause you to feel more joyful and increasingly loose. 

Group activities specifically give an opportunity to loosen up and take part in a fantastic test that improves your wellness.

They likewise give social advantages by permitting you to interface with partners and companions in a recreational setting.

2. Sports support your self-assurance

The normal exercise that accompanies playing sports can support your certainty and improve your confidence. As your quality, abilities, and stamina increment through playing sports, your mental self view will improve also. 

With the restored power and vitality that originates from physical movement, you might be bound to prevail in undertakings off the playing field just as on it.

3. Sports help you maintain a healthy weight

Customary physical action is significant for acceptable well-being, and it's particularly significant in case you're attempting to get more fit or to keep up a sound weight. 

When getting in shape, progressively physical movement expands the quantity of calories your body utilizes for vitality or "consumes off." The consuming physical action, joined with lessening the quantity of calories you eat, makes a "calorie shortfall" that outcomes in weight reduction.

Most weight reduction happens in view of diminished caloric admission. Be that as it may, proof demonstrates the best way to keep up weight reduction is to be occupied with standard physical movement. 

In particular, physical action diminishes dangers of cardiovascular infection and diabetes past that delivered by weight decrease alone.

4.Sports improve your fixation

Normal physical movement helps keep your key mental abilities sharp as you age. This incorporates basic reasoning, learning, and utilizing decision making ability. 

Some research result demonstrated that doing a blend of oxygen consuming and muscle-reinforcing exercises is particularly useful.

Partaking right now action three to five times each week for in any event 30 minutes can give these psychological wellness benefits.

In a nutshell, at the point when you are truly dynamic, your psyche is diverted from day by day stress. This can assist you with abstaining from getting hindered by negative musings. 

Exercise decreases the degrees of stress hormones in your body. Simultaneously, it animates generation of endorphins. These are common temperament lifters that can keep pressure and misery under control.

Have a nice day.

Source: https://www.sportsblog.cf/2020/02/benefits-of-sports-for-good-mental.html

Ideas About Prenatal Vitamin Supplements

Prenatal vitamin supplements are vitamin supplements that a woman can take on a daily basis to ensure that she is obtaining appropriate quantities of essential nutrients during pregnancy.

It is important for a woman to discuss with her medical practitioner which prenatal supplements, if any, she should take and which she should avoid.

It is essential that all prenatal vitamin supplements are only taken under the advisement of a medical professional. There are some prenatal vitamin supplements that can prove dangerous for a pregnant woman to take and she has to be especially cautious.

The most important point to consider when deciding which prenatal vitamin supplements to take is which one contains certain nutrients that are beneficial to the woman and her developing baby.

The majority of adults do not need additional vitamins as they receive sufficient from a balanced diet but a pregnant woman often needs prenatal vitamin supplements, especially for folic acid and iron.

However, it is essential that she ensures that the prenatal vitamin supplements that she takes to provide one particular nutrient do not contain potentially harmful amounts of another.

One of the most toxic types of prenatal vitamin that a pregnant woman has to be extremely cautious of is vitamin A. For this reason the most suitable prenatal vitamins for pregnant women who require extra vitamin A are those which contain vitamin A in the form of beta-carotene.

Beta-carotene is a nutrient that is found in fruits and vegetables and is converted into vitamin A in the body. Prenatal vitamin supplements that contain vitamin A from animal products can cause birth defects when taken in high doses during pregnancy but beta-carotene is a much safer prenatal vitamin as it is not toxic in high doses.

It is essential that a woman discusses prenatal vitamin supplements with her health practitioner at her first prenatal check-up. They can examine her current dietary requirements and assess whether prenatal vitamin supplements are necessary to increase the amount of nutrients that she has available for her baby.

Often a doctor will recommend that a pregnant woman takes a course of a folic acid vitamin supplement during the first trimester of her pregnancy. Folic acid is the most commonly prescribed prenatal supplement for the months prior to becoming pregnant as well and it is essential for the health and growth of the baby, especially the brain functions.

Iron is another prenatal vitamin supplement that is recommended to prevent the mother suffering from anaemia due to the demands that the baby puts on her iron consumption.

Here Are Various Sources Of Natural Vitamins

There are a lot of people who do not have enough natural vitamin sources in their diet and therefore suffer from a deficiency of one or more vitamins.

Obviously, it is possible to buy vitamin supplements to help overcome any deficiencies but for the majority of people it should be possible for them to obtain the majority of their recommended daily allowance of vitamins from natural vitamin sources.

The key to gaining the correct amount of vitamins from natural vitamin sources is to eat a healthy and balanced diet.

There are certain diets, such as vegetarian, that provide a limited number of natural vitamin supplements and therefore a supplement may be necessary.

Also, the intake required of these natural vitamin sources at certain periods may need to be increased and a supplement may be the best option.

It is important to be aware of each of the different types of vitamins and their best natural vitamin sources so that a person can incorporate as many of these as possible into their regular diet.

Water soluble vitamins cannot be stored in the body and need to be replenished on a daily basis so it is natural vitamin sources for these vitamins that are the most essential to know.

•    Natural vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

•    Natural vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

•    Natural vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

•    Natural vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

•    Natural vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

•    Natural vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

•    Natural vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

•    Natural vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

•    Natural vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

•    Natural vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

•    Natural vitamin B13 sources are root vegetables, liquid whey

•    Natural vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

•    Natural vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

•    Natural vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

How Yoga Helps With Diabetes

Diabetes in various forms affects up to 5percent of the world population with 12 million diabetics in Western Europe alone.

Of the different ways in which diabetes presents, noninsulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease.

NIDDM or Type II diabetes is multifactorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.

Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.

One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.

The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.

At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions.

Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.

It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes.

But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit.

All the patients said they would like to see these classes set up on a permanent basis but we don't have the money.

It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood.

People also benefit from the stabilization of their moods which yoga brings, an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

Have a good day.

The Health Benefits Of Yoga Exercises

Yoga exercises strengthen your body and make it more flexible.

Yoga also calms your mind and gives you energy. In active sports or strenuous exercises, you use up energy.

In yoga classes, students report that they feel tranquil after a class, yet have more energy.

Slow and steady motion is the key to going into or coming out of the postures.

You hold a yoga pose for several seconds or even minutes and give attention to full, quiet breath.

Your yoga instructor will always encourage you to relax as the exercises are being done.

You gently place your body into yoga postures. Done correctly, there's very little chance of injury or muscle stress.

A particular exercise is not to repeated dozens of times, nor are you ever encouraged to push yourself too much.

A yoga session is designed for balance. You stretch to the right and then to the left. You bend back and then forward.

You learn to recognize when one side is stronger or more flexible than the other. Thus harmony and balance are achieved with yoga practice.

People of all ages can practice yoga exercises. They are easily modified to meet your needs and physical condition.

Don't be put off by the difficult looking postures you may see in a yoga book.

A yoga practice can be tailor-made just for you. If something is really impossible for you to do, just forget it.

 Never compete with yourself or others. Yoga is a stress-free but powerful way to exercise.

Yoga is good for increasing your flexibility and relieving stress, but it doesn't take the place of aerobic exercise.

You should still do regular, aerobic exercise, which increases your cardiovascular fitness, helps you lose weight, and, for people with non-insulin-dependent (type II) diabetes at least, improves blood glucose control.

Have a great weekend.

The Greatest Vitamin Sources

There is a lot of debate as to what the greatest vitamin actually is. Each vitamin has its own essential functions that contribute to a person’s general health and well-being. 

It is impossible to actually state that one of these is the greatest vitamin. However there are a number of foods that provide the greatest vitamin quantities.

The greatest vitamin sources vary for each vitamin. It is important to have a balanced diet to ensure that the required amounts of each vitamin are obtained.

However, it may be useful to list the greatest vitamin sources for each vitamin to be used as a guide.

* Greatest vitamin A sources are milk, eggs, butter, yellow fruits & vegetables, dark green fruits & vegetables, liver

* Greatest vitamin B1 sources are brewer’s yeast, whole grains, blackstrap molasses, brown rice, organ meats, egg yolk

* Greatest vitamin B2 sources are brewer’s yeast, whole grains, legumes, nuts, organ meats, blackstrap molasses

* Greatest vitamin B3 sources are lean meats, poultry & fish, brewer’s yeast, peanuts, milk, rice bran, potatoes

* Greatest vitamin B4 sources are egg yolks, organ meats, brewer’s yeast, wheat germ, soybeans, fish, legumes

* Greatest vitamin B5 sources are organ meats, egg yolks, legumes, whole grains, wheat germ, salmon, brewer’s yeast

* Greatest vitamin B6 sources are meats, whole grains, organ meats brewer’s yeast, blackstrap molasses, wheat germ

* Greatest vitamin B7 sources are egg yolks, liver, unpolished rice, brewer’s yeast, sardines, legumes, whole grains

* Greatest vitamin B8 sources are who1e grains, citrus fruits, molasses, meat, milk, nuts, vegetables, brewer’s yeast

* Greatest vitamin B9 sources are dark-green leafy vegetables, organ meats, root vegetables, oysters, salmon, milk

* Greatest vitamin B12 sources are organ meats, fish, pork, eggs, cheese, milk, lamb, bananas, kelp, peanuts

* Greatest vitamin B13 sources are root vegetables, liquid whey

* Greatest vitamin B15 sources are brewer’s yeast, rare steaks, brown rice, sunflower, pumpkin & sesame seeds

* Greatest vitamin B17 sources are whole kernels of apricots, apples, cherries, peaches, plums

* Greatest vitamin C sources are citrus, cabbage family, chilli peppers, berries, melons, asparagus, rose hips

* Greatest vitamin D sources are salmon, sardines, herring, milk, egg yolk, organ meats, sprouted seeds, sunflower seeds

* Greatest vitamin E sources are cold-pressed oils, eggs, wheat germ, organ meats, molasses, sweet potatoes, nuts

* Greatest vitamin F sources are vegetable oils, butter, sunflower seeds

* Greatest vitamin K sources are green leafy vegetables, egg yolks, safflower oil, blackstrap molasses, cauliflower

* Greatest vitamin Q sources are pinto beans, legumes, soybeans

* Greatest vitamin T sources are sesame seeds, raw seeds, butter, egg yolk

* Greatest vitamin V sources are raw cabbage, sauerkraut, leafy vegetables

The Origins Of Yoga

Today’s society is much faster paced that ever before.  People have more stress problems which lead to more health problems, mental and physical.

There are more concerns with toxicity in the food we eat and the air we breathe.

Millions of Americans today live a sedentary lifestyle, which is associated with obesity.

The body, the cavities of our soul, was not meant to deteriorate in such a way that leads to disease.

Yoga was developed over 5,000 years ago in India and it included spiritual beliefs, physical techniques, and scholarly philosophy. 

There is a growing trend to practicing Yoga for many different reasons, which include attaining the yoga body or physique, relaxation and peace of mind, or to prevent injury and ailments.

Americans mainly practice Hatha Yoga, which focuses on postures and stretching the body. 

Yoga, which is derived from the sacred Sanskrit language of India, meaning *union* or *to yoke or harness*.

Yoga is a way or path to transcendence and liberation from the self and the ego by purifying the mind and body.

Practicing yoga leads to a union with the mind and body or the individual and universal consciousness.

 In other words, yoga is the union with the Individual Self and the Universal Self.

Yoga predates all other religions and has influenced and inspired many other traditions and philosophies.

  Yoga is better understood as a union of the physical, physiological, mental, emotional, and intellectual bodies, which leads to a purposeful and balanced life. 

There is simply no other discipline quite like yoga because it utilized the body, mind and spirit, all in one practice.

Yoga is indeed a spiritual path that is based on ancient sacred philosophy, but one does not need to make an ethical decision when practicing yoga, rather finding your own path is wholly accepted.

The holistic benefits of yoga are suitable for the young or old, sick or well, with any religious background.  The secrets of yoga are inwardness, concentration, and purification of mind and body with cleansing thoughts and food.

Indian philosophy states that within man is the spirit that is the center of everything.  *Internal equilibrium is the basis and the ground for the higher illumination,* The cultural Heritage of India (Vol. I) - published by The Ramakrishna Mission Institute of Culture, Kolkata, India.

Have a great day.

Work And Life Balance With Yoga

After a surge of interest during the consciousness-conscious '60s, yoga began to fall out of favor.

Exercisers apparently lost patience with the activity, which offers slow but steady results, and turned to the fast pace and quick shape-up of aerobics.

Now yoga is back-less mystical than in the past, less reminiscent of gurus in pretzel positions, and more attractive than ever to people who are interested in working out rather than working toward some spiritual goal.

Once you step out of the metaphysical atmosphere, yoga is a great stretch and flexibility program.

Yoga is increasingly being used by those who are having a trouble in balancing their work and personal life.

A stressful working environment and a hectic schedule has a telling impact on the personal lives of the modern day executives and so they are turning to yoga to bring about a peace of their mind and to adopt a perfect work-life balance.

Also, many disgruntled runners, weight trainers and aerobic dancers complain that instead of reducing the stress in their lives, their exercise regimes add more.

People rush to work out every day at lunch, force themselves to keep up and then rushed back to work. Surely, it does something good for them, but it is just another pressure.

Yoga is less competitive, less stressful, and above all gives a wonderful feeling of being.

Indeed, the healing aspect of yoga is a key to its renewed popularity. The strained knees, aching backs and neck pains generated by the push for fitness and the stress of making it in a competitive world have inspired a packaged set of a book and audio cassettes.

Some orthopedic surgeons, chiropractors and neurologists are now referring patients to specific yogis during treatment.

Growing interest in the mind-body connection is fueling a major comeback of the ancient practice, boosted by research suggesting it can reduce stress and blood pressure, improve work performance, even slow effects of aging.

Several techniques are now being taught in mainstream hospitals and businesses; books about them are brisk sellers and discussion groups have sprung up on the Internet.

Even the Army is interested - it has asked the National Academy of Sciences to study meditation and other new age techniques that might enhance soldiers' performance.

Details differ, but a common theme is relaxing the body while keeping the mind alert and focused - on an object, sound, breath or body movement.

If the mind wanders - and it always does - you gently bring it back and start again

Stress-related problems account for 60percent to 90percent of U.S. doctor visits, and mind-body approaches often are more effective, and cost-effective, than drugs or surgery.

For example, 34percent of infertile patients get pregnant within six months, 70percent of insomniacs become regular sleepers and doctor visits for pain are reduced 36percent.

Yoga For Business People: Enhance Your Business Acumen

There are many of us who feel we are not as bright as we would like to be; or that we lack the will power a friend or a colleague seems to have.

What is not known widely - or taken with skepticism even when known - is that mental power can be enhanced by Yoga and meditation.

Don't worry if your allopathic doctors dismiss this claim, or worse, laugh at it in contempt.

Allopathic doctors tend to downplay such claims because allopathy has been brainwashed into a sort of negativism.

While the neuro-surgeon himself swears by the mantra which he recites every morning, believing it is instrumental in making divine energy flow through him, he feels that the beneficial effects of yoga on all professionals, particularly businessmen, have hardly been talked about.

Yoga or meditation is very beneficial to business executives because it makes decision-making much easier and quicker. It takes away vacillation and helps the brain to grasp the pros and cons quickly.

A surgeon needs to take a decision quickly on the operating table. Similarly, a businessman may not have more than five minutes to decide.

Supposing he has a dollar 1 million business deal where a decision has to be made in five minutes, he needs a brain which is stimulated and in a trim state. In this state, decision-making becomes easy and anxiety level goes down.

In such a state not only is the brain able to think clearly, but the other systems of the body which suffer due to stress or tensions, are also spared.

Enjoy your day.

The Case Of Infertility

Infertility is defined as the inability to conceive after one year of trying, or the inability to carry pregnancies to a live birth.

It affects one out of six couples of childbearing age in the United States today - at least ten million people.

And in a career-oriented area like Washington, where many couples postpone decisions about childbearing until professional goals have been met, the ration of one in six is probably on the conservative side. Yet it is rarely discussed, and understood even less.

For almost all couples the condition comes as a surprise. And no wonder. It seems as if the whole is on its guard against producing unwanted children.

Every day 19.9 million women in this country wake up and remind themselves to take the Pill. In China, a woman with more than three children is considered an enemy of the state.

In India, population experts fear the country may end up at century's close with four times as many people as it started with - up from 250 million in 1900 to one billion.

The huge nation has resorted to quickie vasectomies and cash rewards at commuter train stations. Two will do posters are everywhere.

Although infertility may affect people of all social classes, the childless poor usually have neither the time nor the money to undergo a lengthy series of tests - commonly called an infertility work-up - to determine the cause of the problem.

There may also be class differences in a person's willingness to endure many sacrifices so that a long-range goal can be realized. For these reasons, the inability to conceive and bear children seems to be a middle and upper middle-class problem.

The anguish of infertility will strike increasing numbers of couples in the next few years, however, as the children of the baby boom reach their late twenties and early thirties.

Many who till now have postponed marriage and childbearing for their careers will turn to both to round out their lives - and find child-bearing not possible.

The men, after years of enjoying what they consider a healthy sex drive, will be shocked to learn that their sperm are too few in number or perhaps not active enough to effect a conception.

The women may be given a finding of endometriosis, a condition in which parts of the uterine lining seed themselves in various places along the reproductive tract.

Unknown in cultures where women marry young, it is a common finding in American women past 30. Or the women may be part of the 10.9 million who took the Pill every day whether or not previous gynecological abnormalities should have warned the physician against a prescription.

A generation ago, before the current explosion in medical technology, many couples who could not produce children were told there was nothing wrong with them: either it was all in their heads or God's will.

There was also smirking ignorance on the public, the insinuation they weren't performing correctly in bed.

In fact, male impotence is the source of less than five per cent of the cases of male infertility, and the sources of impotence are extremely varied, from diabetes to perineal nerve injury to psychogenic causes.

Tips To Preventing Heart Attacks

Strict changes in diet and lifestyle can not only prevent heart attacks, but can reverse the clogging of the arteries, according to a small but pioneering study.

The study showed that a vegetarian diet, moderate exercise and an hour a day of yoga and meditation could produce a reversal of atherosclerosis, a blockage of the arteries that can lead to a heart attack, in men and women who were strict in following the daily regimen.

Experts say this is the first study to report that such blockage can be reversed without using cholesterol-lowering drugs or surgery.

The study, which was conducted by Dr. Dean Ornish, director of the Preventive Medicine Research Institute in Sausalito, Calif., was presented at the meeting of the American Heart Association in New Orleans. 

This is a tremendously important study in the control of heart disease. It's the very first study indicating regression of coronary heart disease without pharmaceutical intervention.

The results also suggest that the current medical guidelines for changes in the habits of people with severe heart disease do not go far enough.

Previous studies have shown that exercise and diet changes can slow the progression of heart disease, but not reverse it.

While the study did not determine what percentage of improvement could be attributed to the lifestyle changes alone, the researchers noted that stress-control methods have been shown to ease recovery from a variety of disorders, including hypertension.

But some experts are skeptical of the need for stress-management methods, which are not currently among standard recommendations for those with severe heart disease.

Some experts on cardiac rehabilitation question whether most people with heart disease could follow such strict changes in their habits.

Do You Have Insomnia ?

Sleep is an essential part of good health. A good night's sleep can help you feel good, look healthy, work effectively and think clearly.

But sleep is not always so easy to come by. If you sometimes have trouble falling asleep or staying asleep, you're not alone.

A 1991 Gallup study found that more than one-third of all Americans suffer occasional or chronic insomnia.

People often are surprised to learn that daytime drowsiness is not an inevitable, harmless byproduct of modern life, but rather a key sign of a sleep problem that could be disastrous if not treated.

Recent figures show that nearly a quarter of the population regularly cannot go to, or remain asleep, and every year doctors write out more than 14 million prescriptions for sleeping tablets.

The causes of sleeplessness are many and varied. 'It can be due to a medical condition, such as chronic pain from rheumatism or arthritis,' says Professor Jim Horne, who runs the Sleep Research Laboratory at Loughborough University.

 'Or it can be chemical, as a result of drinking tea, coffee or alcohol.

Chronic or long-term insomnia is often associated with depression or anxiety, and environmental factors certainly contribute.'

And sleepless nights, staring wild-eyed into the darkness, are worse than bad dreams,

For too many people--an estimated 9-12 percent of the American population--a good night's sleep is an elusive goal.

The consequences of fatigue from chronic sleeplessness include accidents in the car and at work, a dramatically increased risk of major depression, and worsening physical illness.

Immediate relief is available, in the form of hypnotic agents, for persons who have difficulty in falling or remaining asleep or who cannot obtain restful, restorative slumber.

However, long-term improvement usually involves behavioral therapy.

These therapeutic approaches must be integrated if the patient's short- and long-term needs are to be addressed.

Have a nice day.

What is Yoga

Yoga, which means discipline, was developed in the year 300 by an Indian Hindu named Patanjali. Its purpose is to stretch the muscles, strengthen the body and increase concentration. It can also help you relax, if you have trouble doing that.

No wonder this ancient discipline has become popular among modern entertainers and athletes. Depending on who practices it, yoga can be simply a set of exercises or a total way of life.

Some who practice yoga, called yogis, try to use the discipline to reach a high level of consciousness. They respect certain abstentions (things not to do), such as not lying, stealing, being greedy or harming other people. They also practice certain observances (things to do), such as being clean, content, self-controlled, studious and devoted.

Physical control is also important in yoga. Yogis train themselves to take full, deep breaths. They consider breathing a life force, counting a lifespan not in years but in the number of breaths taken.

Unlike exercises that work only on strength, yoga also helps the body become flexible. As a result, some yoga exercises (called asanas) look a little strange, and you may think you need to be a human pretzel to do them. Not so. You just have to relax.

In yoga, you ease into stretches, never forcing yourself. The saying no pain--no gain simply does not apply. You do only the best you can at the moment, and at some later moment you will do more.

All yoga poses demand balance. And since you can't balance if you're thinking about last night's TV show, yoga also demands concentration. Learn to concentrate in yoga, and you will be better able to concentrate in baseball, tennis or even school.

Yoga exercises copy nature. Many yoga poses can be traced to the shapes of creatures, such as the cobra, cat, dog, tortoise, crab and eagle.

In the cobra pose, for example, you ask yourself, What would it feel like to be a cobra. You lie on your stomach with your forehead to the floor. As you inhale, you slowly roll your head back, supporting yourself with your hands. You hold that pose, then come down slowly, trying to move as a snake would move.

All yoga exercises promote strength and calmness. Each move's effects on a muscle, a gland or a nerve center are carefully thought out.

You can choose certain exercises to rid yourself of particular pains, such as back pain from back-packing or leg pain from jogging. Yoga can help condition you for skiing or help you control feelings of depression or fear.

Any good book on yoga will describe various asanas and tell how each works. You may even have done yoga exercises already. Ever done a handstand, or the wheel. Many exercise programs borrow from yoga.

Understanding The Basics Of How To Lose Weight

The Basics -

We come across some people who don't gain weight even though they eat whatever they feel like. At the other extreme, there are people, who seem to gain weight no matter how little they eat.

Consequently, some remain thin without efforts whereas others struggle hard to avoid gaining weight.

Essentially, our weight depends on the number of calories we consume - how many of those calories we store and how many we burn up. But each of these is influenced by a combination of genetic and environmental factors.

The interplay between all these factors begins at the moment of our conception and continues throughout our life.

If we consume more energy (calories) than we expend, we will gain weight. Excess calories are stored throughout our body as fat. Our body stores the fat within specialized fat cells (adipose tissue), which are always present in the body, either by enlarging them or by creating more of them.

In order to lose weight, one would have to create a calorie deficit. A good weekly goal is to lose ½ to 2 pounds per week or approximately 1% body fat every two weeks. The number of calories one eats to accomplish this needs to be approximately 250 to 1000 calories less than one's daily calorie burn.

We can do it by increasing daily activities with more daily steps or other non-exercise activities. Standing and pacing burns at least 2-3 times more calories than sitting for the same time period.

A deficit of 250 to 1000 calories can also be created by increasing workout time or intensity and by decreasing the food intake of approximately 200 to 300 calories per day.

In spite of our sincere efforts at losing weight, we at times don't succeed due to specific reasons that stand in our way without we even realizing them.

Reasons for not losing weight -

• Lack of sleep - Lack of sleep can contribute to weight gain. The experts speculate that sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. When we're tired due to lack of sleep, we may skip exercise or simply move around less, which means burning fewer calories.

• Chronic stress - Stress and weight gain go hand in hand though some of us not aware of this fact. Chronic stress increases the production of cortisol, which not only increases appetite but it can also cause extra fat storage around the abdomen. It causes cravings for foods, which are high in sugar and fat. The so-called comfort foods make us feel better. In addition, we skip workouts because we just feel too stressed out to exercise.

• Overeating - The researchers have found that most of us underestimate how much we're eating, especially when we eat out. Careful scrutiny of our diet is the only way to know how much we're really eating. We need to space out our meals in such a way that we don't remain hungry for long. Or else we may overeat at our next meal. We should try eating smaller portions and eat more often.

• Exercise - Exercise is another crucial element of weight loss, along with our daily activity levels. If we are not losing weight, we either need to increase our workout time and intensity to match our weight loss goals or need to change our weight loss goals to match what we're actually doing. In order to lose weight, we need to build lean muscle by doing some form of strength training in addition to our cardio. The more muscles our body has, the more fat we'll burn.

• Sedentary habits - Any extended sitting such as at a desk, behind a wheel or in front of a screen can be harmful. In addition to exercise, we must try to be as active as we can. We must also limit our screen time. Therefore, we must take a break from sitting every 30 minutes. If we spend more than 8 hours sitting, it could be one more reason we're having trouble losing weight.

• Weekend indulgences - Having some treats now and then is fine but indulging mindlessly in treats on weekends will hurt our weight loss goals. The trick is to plan our indulgences so that we can have some fun while staying on track with our weight loss goals.

• Unrealistic goals - There are many factors that affect weight loss which again can't always be measured or accounted for with the tools we have. Our body may be making changes that can't yet be measured with a scale or a tape measure. The experts agree that a realistic weight loss goal is to focus on losing about 0.5 to 2 pounds a week. For any more than that, we would have to cut our calories so low that it may not be sustainable. Conversely, we may be losing inches even if we are not losing weight. If we're not getting the results we expect, it's crucial to find out if it's because we're expecting something from our body, which it just can't deliver.

• Plateaus - Almost everyone reaches a weight loss plateau at some point. As our body adapts to our workouts, it becomes more efficient at it and, therefore, doesn't expend as many calories doing it. Some common reasons for this include doing the same workouts daily, not eating enough calories and overtraining. We can avoid plateaus by trying something completely different at least once a week and by changing our frequency, intensity, duration, and type of workout.

• A medical condition - This is especially important if we're doing everything right and haven't seen any changes at all on the scale or our body after several months. There may be a health problem or some common medications thwarting our efforts at weight loss. One must consult one's doctor to rule out such a possibility.

The bottom line -

There are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss that we come across in the media. But most of them lack scientific evidence. In fact, many gullible persons fall prey to them and some have to face their harmful side-effects too. However, a good understanding of the reasons that thwart our efforts would positively impact our weight loss program.

Article Source: http://EzineArticles.com/expert/Dr._Pran_Rangan/2322082


Article Source: http://EzineArticles.com/10015565

The Benefits Of 9 Popular Minerals To The Human Body

1. Calcium: Helps strengthen bones and teeth. It also helps give muscle tone and controls nervous irritability.

2. Magnesium: Helps muscle relaxation, it is a soothing and energizing natural, also participates in the energy balance of neurons, thus keeping the nervous system healthy. 

Helps to fix calcium and phosphorus in teeth and bones is involved in hormonal balance, helps prevent cardiovascular disease, optimal relaxation and sleep, and control intestinal flora.

3. Sodium: it is very important in the cellular metabolism, it participates in the transmissions of nerve impulses and in the muscular contractions.

4. Iron: Helps correct tissue oxygenation and helps oxygenate cells.

5. Chloride: It participates in the transportation of oxygen to the cells, maintains the correct pH level in the gastric juices and stabilizes the body fluids.

6. Fluoride: Strengthens the enamel preventing diseases of the teeth. 

The excess of this compound is toxic and can cause fluorosis, with the opposite effect to the one we were looking for, as it weakens the enamel (causing more cavities), and weakens our bones (decalcification and osteoporosis).

7. Bicarbonate: They aid digestion and neutralize gastric secretion.

8. Sulfates: They help the digestive system in general and the skin.

9. Potassium: Does not generate a notable benefit due to its small amount.

Have a nice day.

6 Simple Ways To Get Rid Of Bad Breath Naturally

How to eliminate mouth odor

Many people feel inferior or uncomfortable if you have got really bad breath, particularly if you have got to speak to a lot of people closely.

Bad mouth odor are often unexpected, consuming foods like, banana, garlic, sea fish, or when you rarely brush your cavities can cause odor within the mouth.

Image Mouth Odor

Bad breath is one in every of the key health problems people face.

There are some straightforward ways we can use to spot whether or not our mouths smell.







The primary is to breathe through the mouth to the hand in order that we can smell our breath.

Bad mouth odor can affect anyone, even artists.

There are many ways to eliminate bad breath, but the simplest and safest method is to frequently brush your teeth in order that no food  is left stuck in the cavities, the main cause of tooth decay and bad breath.


Here are some ways that to eliminate dangerous breath quickly for you to try:

1. Routine brushing your teeth

The easiest and effective way to overcome bad breath is to brush your teeth frequently.

Brushing your teeth 3x daily can help remove the food wastes in cavities and also removes tartar.

2. Use dental floss

Dental threads became a tool that's usually forgotten.

Though dental floss will facilitate America to achieve the remainder of the food on the sidelines of teeth that may not be reached by a toothbrush.

The use of floss can help to eliminate tartar that causes bad breath.

3. Using mouthwash

The quickest and most popular method. several brands of mouth was over subscribed within the market. select a mouthwash with flouride that's not too dangerous or toxic, thus as to not interfere with dental health.

4. Lifting microorganism on the tongue

The reason behind bad breath isn't simply the results of food scraps or health issues within the teeth.

As mentioned above, a way of knowing dangerous breath is thrum secretion check.

So do not forget to wash your tongue. Use a tongue-cleanser particularly designed to cleanse the tongue.

5. Drink lots of water

One caused of dangerous breath is our rims or is during a state of status.

Especially when fast. So do not forgets to multiply drinking watered to cut back dangerous breath.

6. Use Pepper Vine or tea leaf

Take some pepper vine leaves.

Soak with heated water. Water soaking and pepper vine leaf juices is then we used to rinse.

Do this as a daily routine.

The presence of bad breath are often a sign if you have got issues with internal organs like the amount of poisons and harmful substances within the body.

 Therefore, you'll be able to frequently consume heat oranges to detoxify your body from harmful substances.

 Don't forget to brush your teeth 3x daily and cut back the smells of food.

10 Best Benefits Of Mango Juice

The mango is taken into account in concert of the foremost delicious and  fruits. The “king of the fruits” encompasses a yellow, orange or inexperienced skin and a deep yellow non woody interior.

Besides its savory style, many different health and wonder advantages of mango juice. this text elaborates on the biological process price of mango juice and its blessings for the skin and overall health.

Image Mango Juice

Below mentioned ar the highest ten mango juice advantages.

1. Prevents Cancer:

Mango is loaded with inhibitor compounds together with astragalin, methylgallat, isoquercitrin, fisetin, quercetin and acid. of these compounds ar thought-about to be effective for reducing the risks of breast, colon, malignant neoplastic disease and prostate cancers.






A soluble dietary fiber ‘pectin’, gift in mangoes, additionally plays a big role during this regard. in step with latest analysis, cellulose trims down the action of “galectin 9” that's a functioning component in cancerous cells. moreover, another constituent of mangoes, “lupeol” suppresses the neoplasm cells of adenocarcinoma.

2. Lowers sterol Levels:

Mango juice nourishes your body with enough amounts of ascorbic acid. The cellulose and ascorbic acid mix to facilitate the anatomy in lowering the liquid body substance sterol levels, particularly LDL.

3. Maintains Blood Pressure:

Mango juice contains the important nutrient, metallic element that assists your muscles, heart and nerves’ functions.

This advantageous mineral additionally regulates the balance of fluids in your body and your vital sign.

4. helpful for Anemia:

Iron is one amongst the foremost vital nutrients; its deficiency might cause many severe health problems together with anemia. you'll be able to give your body a notable quantity of iron by intense one serving of mango juice a day. Mango juice is extremely advantageous for the to-be-mothers as they need a high content of iron.

5. For Eye Health:

Consuming mangoes or mango juice is that the best thanks to give your body the crucial nutrient, Vitamin A. It acts because the best defender against eye issues i.e. dry eyes and visual impairment additionally to promoting sensible sight.

6. Clears the Skin:

One of the simplest advantages of mango juice is that it enhances the sweetness of your skin by providing essential nutrients in nice quantities. Acne, pimples and different skin problems will be treated by exploitation the mango fruit outwardly. you simply got to apply the mango pulp on your skin for regarding 10 minutes. once the suggested time, wash your skin with lukewarm water.

7. Alkalizes the full Body:

Malic acid, hydroxy acid and a trace of acid on the market in recent mango juice. These acids facilitate to take care of the alkali reserve of the body.

8. Fights Diabetes:

Diabetes could be a severe complaint that can't be thought-about trivial. it's characterized by surplus amount of glucose within the body. the foremost common causes of polymeric disorder embrace high vital sign, high sterol and hormone resistance. Mango juice (without sugar) controls the sugar levels by normalizing hormone levels, maintaining vital sign and lowering the unhealthy sterol.

9. Improves Digestion:

Mango juice is well-known to market the health of the systema alimentarium by subsiding Associate in Nursing symptom. If you're plagued by constipation, consume this marvelous juice together with grapefruit and pineapple juices.

10. Boosts the Immune System:

Vitamin C, fat-soluble vitamin and carotenoids ar found in mango juice. These constituents mix along to stay your system sturdy and healthy.

Mango Juice Nutrition Facts:

Mango juice has many precious nutrients. One cup mango juice contains 128 calories, with but one g every of super molecule, fat and sterol. thirty three g of carbohydrates and zero.8 g of fiber ar on the market in one serving.

The juice, derived from recent mangoes, is loaded with Vitamins C & A beside traces of Vitamins B, E and K. Some valuable minerals too ar found in mango juice. One serving contains:

• 61 g of potassium
• 43 g of calcium
• 8 g of magnesium
• 5 g of phosphorus
• 0.9 g of iron
• 1.0 MCG of selenium
• 13 g of sodium

4 Important Benefits Of Mango To Know

Mango may be a fruit that feature a delicious style so its existence is known and wide consumed by all folks.

Mangoes have plenty of fiber that is a vital ingredient for promoting metabolism within the body.

Not solely that, removing mango has alternative ingredients as well as natural sugar, protein, vitamins A, B6 and C.

It additionally contains iron, calcium, thiamine, carotid, magnesium, potassium, phosphorus and vitamin B complex.

  Here are a number of the benefits of mangoes that you need to understand.

1. Maintaining Your Bone Health

Having sturdy bones is that the dream of the many folks, as a result of having sturdy bones will make certain you'll do some activities that you just relishes while not obtaining excessive fatigue. In addition, having sturdy bones additionally keeps you from fractures that ar simple to occur like after you fall or hit one thing arduous.

Well, the advantages of this one mango identified for its metallic element. Metallic element may be a well-known substance related to the expansion of somebody's bones.

2. Maintain sterol Level within the Body

Cholesterol is that the main trigger for high blood pressure and cardiomyopathy. For those of you UN agency wish to avoid each diseases, it might be nice if you are doing bar early in a method, that is consumption mangoes.

The benefits of mangoes ar believed to reduce cholesterol levels within the body thanks to the K content they need.Potassium is a vital substance within the body, particularly vital in dominant the guts rate and pressure level in an exceedingly person's body.

3. Maintain Eye Health

Eyes ar organs of the body that has to be guarded as a result of they perform as human senses. as a result of it'll be terribly important if you expertise harm to the attention.

Therefore, maintaining eye health may be a should for you. With axerophthol possessed by mangoes, it's believed to assist in maintaining the health of the lens of the attention and membrane.

One mango slice is believed to possess twenty fifth axerophthol content therefore overwhelming mango will forestall some eye diseases within the old like avitaminosis and cataracts.

In addition, the advantages of mangoes that have inhibitorcarotenoid will strain immoderate violet rays that have a job in maintaining eye health and may additionally keep at bay harm from devolution in your eyes.

4. Preventing the looks of cancer

Cancer may be a shudder specter for a few folks, as a result of this malady causes a high mortality. however it might be higher if you forestall early consumption a noted mango which will forestall cancer, as a result of the advantages of mangoes this point have compounds like fisetin, quercetin, astragalin, isoquercitrin, acid and alternative enzymes.

These compounds in an exceedingly study will defend the body against cancer within the breast, colon and prostate.

But it seems this one wealthy fruit additionally has some facet effects if consumed too typically. Here ar the facet effects of mangoes that you just should understand.

• Gain weight
• Increased blood glucose levels within the body
• Having special allergies
• Experience cutaneous sensation within the skin space
• Carcinogenic
• Triggers channel or organic process disorders within the body
• Can cause enterobacteria infection
• Can trigger metabolic process disorders or respiratory illness and cough

Thus four edges of mangoes for the body and facet effects if you consume excess mangoes for the body. additionally to mistreatment various consumption of fruits to take care of health and fitness, you furthermore may got to adopt a healthy style and do not forget to exercise.

9 Simple Tips To Increase Height Naturally

Are you desperate to increase your height and look taller? Do not worry; today you can learn to grow taller. 

We all are aware of the fact that your height increases up to a particular age and then it comes to a halt. 

Generally, the height increases till the age of 24 in men and up to the age of18 in women. However, if you think that you cannot grow tall after 25 years of age –it is not completely true. 

It is difficult to increase height after the age of 25, but you can still increase your height naturally by improving your posture, proper diet and performing some height increasing exercise. 

Surgeries and growth hormones supplements that promise high growth in adults are potentially dangerous and harmful for the body. However, with these height-increasing tips it is possible to add a few inches to make you appear taller.

Well having said all this, let me make it clear that height is not as important as person’s attitude or character. 

 

Appearance in general is a little overrated. People may be of a variety of heights just like that, we have different features. We look different due to 75% genetics factors; which mean 25% depends on environmental or other external factors. 

 

This also means that if your both parents are tall most likely you will be tall, but there are some cases where both of your parents are tall and you may be a little bit short. Short itself is subjective, there is nothing wrong with being short,. 

 

What you may think is short could be not short to me or someone else. Honestly speaking, some people suit taller physiques and some suits shorter. Therefore, besides calculating your projected height by looking at both your parents you do not actually really know how tall you can be until you reach your full physical adulthood, which is around your mid-twenties i.e. at the end of puberty.

Why Does Height Stop Increasing?

Increases in height attributed to the production of a hormone within the human body called the human growth hormone, which is secreted by the pituitary gland. 

 

Bones increases in length due to the presence of cartilage growth plates or epiphyses during puberty at the end of long bones. 

 

Human Growth Hormone stimulates bone growth at the growth plates. As we attend adulthood or at our mid twenties these growth plate fuses, and there is no room for HGH to stimulate bone growth. Thus it is becomes difficult to increase height after reaching adulthood.

How To Increase Height After 25 Naturally?

Although it is difficult to increase height after the age of 25, but you can still increase your height naturally by improving your posture, proper diet and performing some height increasing exercise. With this height-increasing tips it is possible to add a few inches to make you appear taller. So, discover these simple yet effective tips to grow taller.

1. Proper Diet and Nutrition:

Nutrition is the most vital factor after genetics to increase height. Nutrients giving the proper fuel to your body promote the growth process. Lack of any vital nutrient, can result in weakening of bones, breaking and even shrinking of bones, making you even look shorter than you were before. 

 

On other hand, with a height increasing diet you can also provide your body with the energy it needs to keep you healthy and replenish depleted nutrients. 

 

A protein rich balanced diet will not only stimulate the production of growth hormone but also it will keep your immune system strong.  Strong the immunity lesser you will fall ill and the faster you will grow. 

 

There are some foods that you can eat, which will help boost your body to grow to its maximum potential height.

 

1.     Milk:  Milk contains a ton of calcium as well as vitamin D and B12, which helps

with growing bones and cells in the body. To is recommended to drinking at least two cups of milk a day, one in the morning for breakfast and one before bed, for better result. It also helps you sleep better.

 

2.     Spinach: Spinach not only makes you stronger but it also makes you taller. Spinach is low in fat high in protein, fiber, calcium, and iron, Vitamin A, C, E, K and B6 not to mention magnesium phosphorus, potassium and copper. Consume spinach daily. Make sure you add it into your juice or your smoothie.

 

3.     Carrots: Especially raw carrots are rich in vitamin A, which is essential for the body to synthesize protein. Add it in your salad or juice it but do not overdo it. 

 

4.     Eggs:  You can have eggs so many different ways. It is an awesome source of protein, which is good for height growth but also keeps your hair healthy as well.

 

5.     Sardines: Sardines contains ton of nutrients including Omega-3 fatty acids EPA, DHA and proteins that produces amino acids that are required to produce new proteins, which is required in the basis of cell structure. It also contains vitamin D.

2. Calcium:

Calcium is the most important mineral for your bone health as it is the building block of your bone. Calcium is also important to increase your bone density and strength. If you want to grow taller, you must take care of your bone health and for a healthy bone; you should ensure a proper supply of calcium to your bone. 

 

Inadequate calcium intake may result in bones weakening, breaking and even shrinking, making you even shorter than you were before. 

 

All the dairy products, red meat, green leafy vegetables, nuts and fruits are good source of calcium. Make sure to incorporate these foods in your regular diet for growth and maintenance of strong bones and cartilages.

3. Exposure to Sunlight:

It is very important to have the daily dose of vitamin D for the body to absorb calcium effectively. Because of its effect on bone growth, Vitamin D contributes to your height in the greatest way. The best and inexpensive source of vitamin D offered to us is sunlight. 

 

You get the required dose of Vitamin D by allowing your body a regular exposure to sunlight. So make sure you go out in the sun especially early in the morning or late afternoon can be very beneficial. 

 

This is for the reason that the ultraviolet radiation is at its lowest during this time and you can save yourself from the harmful effect of sunrays.

4. Stretching And Exercise:

While you are growing, regular exercise releases height growth hormones, which help in making you taller. Stretching and exercise is extremely vital to grow taller, as growth is stimulated when the body is being stretching apart from exercise. 

 

It has been also found that exercise stimulates the nerve ends that are directly linked with the pituitary gland. Pituitary gland then secretes more Human Growth Hormone that can lead to the increase in height even after the typical growth ages. 

 

EXERCISE: Exercise is very beneficial to your body. It is much easier to look taller by being slender and muscular, especially when combined with high flattering shoes, clothing and a short haircut. 

 

Exercise also keeps your bones strong and you can keep your bones healthy long into old age by keeping a steady balanced diet.

 

The best exercises that you can do to increase your height Is skipping, cycling, sprinting, or any other aerobic exercises that involve jumping and sprinting will result in the longer and stronger bones. 

 

Avoid doing exercise with weight, doing so actually confuses your body to focus on muscle growth as opposed to height growth.  

 

You may feel a little boring of doing regular exercise and stretching.  Therefore, what you can do to avoid boring is you can play our favorite sports that will automatically stretch your body. 

 

Swimming and basketball are great sports in regard of increasing height. Sports activities like cycling and swimming can also assist to grow taller. 

 

 

STRETCHING: Stretching is the best way to let your spine elongate to its’ full length and release stress on your lower back. Perform stretching exercise regularly to increase your height. On a daily basis, stretch yourself after having a hot bath while your muscles are warm. 

 

After a 5-minute walk, gently shake each leg and arm to release tension and loosen up. The whole side of your body must be stretched, start stretching from your fingertips through your shoulder and hip till all the way to your toes. For best results, repeat this sequence at least 3 to 5 times.

 

Here are few easy stretching exercises that you can perform at home.

 

·        Bar hanging is swinging your body while hanging from the bar that is 6 to 7 feet above the ground. Keeps your back straight while swinging on the bar. Bar hanging can be beneficial for growing height.

 

·      Stand upright with your back straight and keep your feet touching each other without leaving any gap in between. Now lift your hands slowly up to your shoulders level and hold it there for a few minutes. 

 

Then stretch your arms towards the back. Now moving your arms upwards while you inhale and then bring it down while exhale. Performing this stretching makes your posture erect and gives an appearance of being tall.

 

·        Lie down on your back; stretch your right foot towards the left foot and repeat this with your other foot. Then bring your feet back to their normal position.

5. Yoga:

Apart from regular stretching and exercise, daily practicing yoga also helps in maintaining the correct posture, which in turn makes you look taller. Yoga also contributes to the overall development of your body. Various yoga positions make your body supple and stimulating the growth hormones. Therefore, here are the best yoga poses to make you grow taller.

i)                 Tadasana (Mountain Pose):

Tadasana also called the mountain pose. Practicing this pose helps in lengthening your spine.

Steps

·     Stand straight with your shoulders relaxed, without slouching or hunching forward, and feet slightly apart.

·        Raise your hands slowly above your head and lock the fingers together of both your hands.

·        Slowly lift your ankles and turn your locked palms up. You will feel a stretch starting from your ankles to calves to spine and up to your head.

·        Stay in this pose for 3 seconds and then slowly lower your ankles and unlock your hands.

·        For best result repeat this pose 10 times. Perform this tadasana early in the morning.

ii)              Bhujangasana (Cobra Pose):

Steps

·       

Lie down flat on your belly, palms on the side of your chest, toes pointed out, tucking your elbows to your sides and your forehead touching the ground.

 

·        Now, slowly lift your head up, while your palm supporting your body and lift your upper torso up. Look towards the ceiling. Be sure that you raise your body only as far as you can and keep your buttocks firm.

 

·        This yoga posture will lengthen of your spine. You could feel the stretch. Stay in this position for a slow count of 15. 

 

·        Slowly, lower your upper body while exhaling and come back to the starting position. Practicing this pose at least 10 times daily facilitates you to maintain a longer spine and thus, increase your height.

iii)           Trikonasana (Triangle Pose):

Steps

·       

First stand eject with your feet wide apart.

·        Now, turn right with your right foot pointing towards right and left foot pointing straight.

·        Touch your right foot with your right hand by bending your body to the right side. Now keep your left arm above your head. Be sure that both arms in a straight line.

·        Feel the stretch in your thighs, back, oblique’s, and neck while looking up towards your left arm.

·        Stay about 20 seconds in this pose. Keep breathing in and breathe out as you hold the pose.

·        Then return to the starting position slowly.

·        Repeat this on the left side in the same way.

·        Do this pose 5 times every day.

iv)            Sarvangasana (Shoulder Stand):

Steps

·       

Lie on your back with feet together, and shoulders relaxed.

·        Contract your glutes, quads, and hamstrings muscles and slowly lift your legs up.

·        Now, with your palms, support your back by holding your waist and then lift up the pelvis.

·        Form a steady and straight line with your toes pointing up. Look up at your toes.

·        Stay in this position for 5 seconds.

·        Then gently, lower your body and come back to the initial position.

·        Repeat this pose 5-7 times.

6. ProperSleep:

Growth of our body actually takes place when we are sleeping. Sufficient sleep is necessary because of the fact that during deep sleep, the growth hormone does its job of thickening and lengthening your bones. Sleep helps to preserve and rejuvenate the body especially during the growing years.  As per research findings, growing pre-teens and teenagers need about 8-11 hours of sleep at night, especially during the golden hours of 11:00 p.m. and 2:00 a.m.

Do you know that the way you sleep can define your growth? Yes, correct sleeping posture is vital for proper growth. You should have deep sleep on a daily basis in conjunction with proper diet and exercise, and the follow the following postures during sleep to facilitate growth.

·        Sleeping on your back without a pillow is the best way. It is even better if you can keep the pillow under your knees. This is considered to be the most natural posture for spine.

·        Sleep on a firm but comfortable mattress.

·        While sleeping, always wear clean, soft and comfortable clothes.

·         Before going to sleep have a warm bath, this will enhances the circulation and help the growth hormone to play its role.

·        Mind that you bed is big enough to keep your arms and legs stretched while you are sleeping.

7.     Posture:

A good posture is one more way to make yourself appear taller. A good posture at the same time prevents many of the complications that come up from poor posture such as neck aches, backaches. Practicing good posture is irrespective of your age. A slouched posture not only makes you look shorter but also makes you less impressive. Therefore, always stand or sit in an upright posture. Practice by standing up straight against the wall for at least 20 minutes a day and this will help strengthen your spine and help you to gain a few inches. Trust me; this will be a game changer. Regular massage also assists to improve your body posture.

8.     Try Ashwagandha:

Ashwagandha is a very powerful Ayurvedic herb that is known to stimulate the Human Grown Hormone indirectly. 

 

Ashwagandha also known as Indian Gensing.  It also contains some minerals that help broaden the bone structure. Take one tablespoon of Ashwagandha powder and mix it in 1 glass of warm cow milk. Add jiggery or honey to sweeten it. Drink this milk before you go to sleep at night. Continue to take this ashwagandha milk for at least 45 days to see some visible results.

9.     Avoid Growth Inhibitors:

If you are looking to grow taller, you must avoid inhibitor like alcohol, smoking, stress, steroids, drugs and even junk food.

ALCOHOL: Alcohol is found to have growth inhibiting effect and affect the body’s natural functioning because it damages your liver, which is a very important organ for your body.

 

SMOKING: Smoking will destroy cellular structure pretty much destroys everything inside of you which is your organs and everything that is vital in order for you to stay alive and be healthy. Smoking raises the level of carbon monoxide in the blood that restricts the flow of nutrients and thereby stunting the growth.

 

STRESS: Stress causes many problems for the body. When you stress your body produces bad hormones that will go around disturbing growth. So stress less and smile more.

 JUNK FOOD: Junk foods are high in saturated fats and low in nutrients. Saturated fats hinders with the production of the growth hormone.

Hope these methods will allow your body to grow to its maximum potential height.
Source