Arihant Homoeo Clinic

Exercise is one of the best things one can do for themselves to stay fit and healthy. Regular exercise will always be a great idea for the normal functioning of the body. 

Exercises play a vital role in controlling or minimizing heart issues. They greatly help in maintaining good blood circulation. They are also helpful in maintaining blood pressure, cholesterol, weight, and increasing energy levels. 

Exercises do help to prevent heart disease, but it is important to do right exercises in right amount.

How Often and How Long Should One Exercise?

If the person is not active, 20 to 30 minutes of Aerobic session for at least four times a week is good enough. However, the more the person can do, the better the result will be. 

If a person is already physically active, more exercise time is recommended, to really tone the body.

The amount of exercise also depends upon stamina of the particular person.

What type of Exercise is Beneficial for Heart Disease?

For heart disease, one can always go for exercises that make fasten the heartbeat.

Exercises like Cardio, Weight Lifting and Aerobics are one of the best exercises for heart diseases. For those, who are looking for exercises for joint problems as well, swimming and walking are good options.

Some of the Best Exercises for Heart Diseases:

1. Cardio Exercises

The Cardio exercises fasten the heartbeat and also lower down the blood pressure level. Depending upon the prescription of the cardiologist, one can perform Cardio exercises like Walk, Jog, Jump rope, Bicycle, Skipping, Skate, Row, Dance, etc.

2. Aerobics

Aerobic exercise like biking, swimming, playing soccer and hiking uphill, can help in increasing heart rate, decreasing blood pressure and improving blood circulation. These may also be effective in lowering blood sugar.

According to the Centers for Disease Control and Prevention, every adult should get at least two hours and 30 minutes of moderate-intensity Aerobic exercises per week.

3. Strength training

Resistance training or Strength training is another way to lower the risk of heart diseases. Performing strength training twice a week will help in decreasing the bad cholesterol and raising good cholesterol. 

Ideally, strength training is combined with Aerobics in sets with 8-12 repetitions. 

Some of the strength training exercises are lifting free weights, exercise with resistance bands, pushups, sit-ups, squats, lunges, crunches, etc. 

Why Yoga? A promising way to prevent Heart Disease

• According to Cunningham, who has taught Yoga for 40 years, it can be used as a preventive measure for heart diseases. 
• Yoga can help improve respiratory function, increase heart rate, boost circulation, lower blood pressure, increase lung capacity, and muscle tone.
• Yoga can also be beneficial for those who have faced Heart attack or Cardiac arrest. Most patients go through depression after Bypass surgery; Yoga also helps to get rid of depression and anxiety. It also helps in reducing emotional stress. 
• Some of the effective Yoga Postures are Boat Pose (Paripurna Navasana), Extended Triangle Pose (utthita trikona), Feathered Peacock Pose (pinca mayura), Handstand (adho mukha vrksasana), Hero Pose (veer-AHS-anna), Low Lunge, Supported Headstand (salamba alamba sirsa), and many more.
• Yoga and other exercises help in maintaining a healthy lifestyle. However, one should always consult a trainer or doctor before doing these exercises. Also, these exercises should always be accompanied by a healthy diet, to really make these exercises effective. Eating a burger after a Yoga session is never going to be a good idea.
   

Sleep is the most essential part of our lives because it is the time when our body gets rejuvenated and recharged. However, due to numerous reasons, quite a few individuals fail to achieve proper sleep or any sleep at all. This condition in which a person is unable to sleep at night can be termed as insomnia.

Causes of insomnia
There can be varied reasons for different people that can cause insomnia.

• Unhealthy lifestyle i.e. improper sleep cycle, improper food habits, untimely naps, substance abuse etc.
• Medical conditions like sinus allergies, gastrointestinal problems, endocrine problems, arthritis, asthma, neurological condition like Parkinson’s disease, chronic back pain etc.
• Psychological conditions like depression and anxiety
• Certain medications aimed to cure other health problems

In case of the treatable medical reasons, insomnia is gone once the problem is treated. However, for people who have no idea as to why they suffer from insomnia, here are certain tips that can help in fighting it.

Lifestyle changes to cure insomnia
Starting with a significant lifestyle change can be a great way to change one’s sleep cycles and get a good night’s sleep.

• Maintain a proper and healthy diet, with more fruits and vegetables and less carbs and fat.
• Try to sleep and wake up at the same time everyday (despite the fact that you may not feel sleepy). This will train the body and regulate the body clock.
• Avoid afternoon naps or any short naps during the day.
• Exercise daily for at least 30 minutes.
• Avoid caffeine as it has contains properties that keeps a person up for long hours.
• Avoid intake of alcohol and nicotine. Although alcohol is associated with fun and partying, it is actually a depressant and causes improper sleep.
• Avoid any meal right before bed time.

Tips that can help

• Take a good, warm shower right before sleep.
• Ask your partner to give you a nice massage before bedtime.
• Restrict bed activities to sleep and sex only, nothing more.
• Make a really comfortable and inviting sleep environment.
• Try and get rid of all your worries before going to bed.
• Reduce stress using a number of stress reduction therapies like meditation, deep breathing, progressive muscle relaxation techniques, etc.

Apart from the lifestyle changes and the tips that will help you gain a better sleep, there is another therapy, which may be useful. It is called the cognitive behavioural therapy. This therapy can give essential knowledge about sleep and help achieve normal sleep routines.

During the menstrual days, it is necessary to use some kind of padding or easily absorbent material to remain clean and hygienic throughout the day. This material is available in form of tampons or sanitary napkins.

What is the difference between tampons and sanitary napkin

1. The tampon is a mass of retentive material shaped in a cylinder, which needs to be inserted into the vagina. Most tampons have a cord or string to aid manual removal. Tampons are used especially when you have to wear tight fitting clothes.
2. The sanitary napkins are disposable flat pads that are worn externally to collect menstrual blood and prevent staining. These are mostly made of rayon or cotton. They are available in a variety of sizes, with added benefits of extra absorption and fragrance in some cases. They are easier to carry.

Benefits of using a tampon

1. Tampons are easy to use provided you are very well informed and well practiced about its usage and methods of insertion
2. Tampons can absorb menstrual blood, depending on your flow, for up to six hours.
3. Tampons are more hygienic as the entire material does not get soaked. This helps in preventing the menstrual blood from coming in contact with underwear, skin and staining other clothing.

Disadvantages of using a tampoon

1. Tampons, if not changed within 4-6 hours, may cause leakage and staining.
2. The insertion of a tampon is extremely inconvenient and uncomfortable if not used by practiced hands.
3. Incorrect insertion can be painful and lead to injuries and infection
4. Leaving a tampon on for too long can cause a Toxic Shock Syndrome. It is a fatal disease caused by toxins and bacterial infection.
5. Tampons may increase menstrual cramps in some cases.

Benefits of using sanitaary napkins

1. Sanitary napkins are easy to use. They come in flat, rectangular shapes of absorbent material that are stuck on the underwear and absorb menstrual blood externally.
2. Can be worn overnight.
3. Easier to use and convenient to carry around.
4. Helps to monitor the flow of blood
5. Lessens the risk of infections, and there are fewer health risks

Disadvantages of sanitary napkins

1. Cannot prevent menstrual odours
2. The absorption rate is lower than tampons
3. They show through clothing and tight fitted clothes cannot be worn

It is difficult to say which one is a better or healthier option. Both kinds have their own advantages and disadvantages and are a matter of individual preference. No matter what you use, it is important for you to keep in mind that it is necessary to change it after a few hours, and regular washing helps keeping the menstrual odour in check. It also keeps the pubic region clean and free from the risks of bacterial infections. It is necessary to remain active and maintain a healthy diet to have a regular smooth flow without blood clots. In case of uncontrolled bleeding, you must seek medical attention without delay.

Hair loss, as the name itself implies, refers to the loss of hair from scalp / head; another term used to describe this is alopecia. It is a broad term that also includes thinning of hair. While genetics plays a vital role in this condition that afflicts both men and women, there are several other factors that are involved in bringing on this problem in people. In order to understand the reasons for hair fall better, it is essential that you learn about the various growth stages of hair.

The hair growth cycle consists of three phases:

1. The first phase is the anagen phase, which is an active phase in which the hair grows. This phase lasts for around 2-7 yrs.
2. The second phase is the catagen phase. The catagen phase immediately follows the anagen phase and lasts for around 10- 14 days during which the hair stops getting blood supply and becomes dead.
3. The third and the last phase is telogen phase, which is a resting phase. In this phase, the dead hair falls out and the hair follicles remain in rest or inactive stage for about 2-3 months.

After completion of last stage, the entire cycle is repeated. Each single hair undergoes these three phases of growth independent of the other hair on the scalp. Normally, at a given point of time about 90% of hair is in the anagen phase and only 10% is in the telogen phase. When this ratio is altered, it leads to increased rate of hair loss. Hair loss can occur at any age, and can be prevalent in both males and females. Hair loss in itself is not a disease, but a sign that often indicates various other diseases. Hair loss occurs as a result of various diseases or factors and in different patterns.

The various causes / factors leading to hair loss include:
Skin diseases affecting the scalp like fungal infection of scalp known as tinea capitis, seborrhoea (dandruff), eczema of scalp, or lichen planus.

1. Genetic factors
2. Hormonal changes including those that occur after childbirth and during menopause
3. Nutritional deficiencies due to a diet that lacks iron (leading to anemia), and also lack of protein intake
4. Recovery from acute fever like typhoid and erysipelas leads to diffuse hair loss
5. Drug use like the ones that are used in treating high blood pressure, joint pains, cancer, or depression. Anagen effluvium refers to the condition of hair loss due to chemotherapy in a cancer patient
6. Physical trauma / injury to head
7. Emotional trauma like constant stress or grief due to loss of a family member / close friend
8. General diseases like diabetes mellitus, tuberculosis, Hypothyroidism, or AIDS
9. Auto-immune related hair loss in which the hair cells are mistaken for a foreign body and are destroyed by the immune cells of the body
10. Hairstyles like tight braids or ponytails where the hair is tightly pulled backwards leading to traction alopecia; indiscriminate use of hair colors and hair straighteners
11. Trichotillomania, which is a mental disorder in which the affected person voluntarily pulls out his / her scalp hair

Homeopathy for hair growth
Although hair loss is not a life threatening condition, but it can be a source of constant stress and worry in the people affected by it. A person suffering from hair loss possesses lower self esteem and self confidence level, and also feels embarrassed when in company of other people. Homeopathy can very efficiently deal with cases of hair loss, and produce excellent results. In Homeopathy, a huge number of wonderful medicines are present that are used to tackle hair loss cases. 

Every kind of hair loss (ranging from hair loss due to anemia / nutritional deficiencies, due to skin disorders, due to mental / physical trauma, due to childbirth or menopause, after acute diseases, to alopecia areata, alopecia totalis or androgenetic alopecia) can be treated with the help of well selected homeopathic medicines. To treat hair loss through homeopathy, detail case history of the patient needs to be studied. The cause and site of hair loss are to be noted down along with the constitutional symptoms of the patient which are given prime importance in any kind of case of hair loss. The constitutional symptoms include the eating habits, level of thirst, thermals, mental symptom etc. and these are to be given top position in forming the totality of symptoms while case taking. After the case has been properly evaluated, the case homeopathic medicine is administered to the patient. Following is the list of homeopathic medicines for hair loss treatment that can be used.

Piles are a common ailment, albeit distressing, which can be treated with proper operative measures. Piles refer to hemorrhoids which have become swollen or inflamed. Comprised of vital tissues, blood vessels, elastic and muscle fibers, Hemorrhoids are masses and clumps of tissue cushioning and lining the anal canal. The inflammation occurs when there is a rise in the pressure in the small arteries that make up hemorrhoid causing them to enlarge and swell with blood.

Besides the fact that piles, also called as pathological hemorrhoids, can be extremely painful, not operating can give rise to severe health issues. There are different types of piles surgery procedures conducted according to individual needs as prescribed by individual doctors.

Surgery For Piles - What To Expect? 
Piles are a common ailment, albeit distressing, which can be treated with proper operative measures. Piles refer to hemorrhoids which have become swollen or inflamed. 

Comprised of vital tissues, blood vessels, elastic and muscle fibers, hemorrhoids are masses and clumps of tissue cushioning and lining the anal canal. The inflammation occurs when there is a rise in the pressure in the small veins that make up hemorrhoid causing them to enlarge and swell with blood. Besides the fact that piles, also called as pathological hemorrhoids, can be extremely painful, not operating can give rise to severe health issues other than severe anemia and weakness. There are different types of piles surgery procedures conducted according to individual needs as prescribed by individual doctors. 

Sclerotherapy 
This procedure involves injecting a chemical into hemorrhoids. The chemical causes the hemorrhoids to contract and stop bleeding. Most individuals encounter little or no pain with the shot. In the case of small internal hemorrhoids, Sclerotherapy is shown to have the best benefit rates. 

Stapled Hemorrhoidopexy 
Stapled Hemorrhoidopexy, also commonly known as MIPH, is a form of surgery which requires 12 hours of hospitalization. This process necessitates general, regional, or local anesthesia. This kind of surgery is used to handle hemorrhoids that have already prolapsed. A surgical staple fixes the prolapsed hemorrhoid inside your rectum and cuts off the blood supply so that the tissue can contract. Recovery from hemorrhoidopexy is less painful and takes lesser time than the recuperation period of a hemorrhoidectomy. 

Haemorrhoidectomy 
Excision used to be prescribed for hemorrhoid sufferers. This therapy involves the surgical removal of the hemorrhoids with a cautery, laser or knife. Although these methods are slightly different, the outcomes are identical. Excision results in discomfort and pain in the perianal area that lasts from two weeks to two months. The pain during bowel elimination also lasts for approximately the same time. 

Management of the hemorrhoids with proper medication, diet and workout is by far the safest way to go. Only in the case of lifestyle changes failing to solve the condition, surgical interference should be considered.

Irregular ovulation or anovulation (a condition where a woman does not ovulate at all) can be quite agonizing, triggering a host of health problems, including difficulty in conceiving. The irregular ovulation could be an amalgamation of many factors including obesity, thyroid disorders, PCOS, endometriosis, fibroids, uncontrolled intake of caffeinated and alcoholic drinks, to name a few. With the advancement of medical science, the problem is no longer a big deal. In this article, we will discuss the role of ovulation induction and follicular monitoring in dealing with irregular ovulation cycles and the related complications.

What is Ovulation Induction?

Ovulation induction comes as a blessing for women who don't ovulate regularly (there is a deviation from the usual pattern of ovulation that takes place before every menstrual cycle). The procedure aims at regularizing the ovulation process. The medications (often hormones are used in the treatment) play a pivotal role in stimulating the follicular development of the ovaries so that healthy eggs are produced, developed, matured and finally released during ovulation. The procedure also benefits women get their menstrual cycles sans the ovulation (Anovulatory Menstrual Cycles). The problem mainly surfaces due to a drop in the progesterone level (a hormone responsible for the uterine lining thickening).

Steps involved

1. The ovulation induction is an important process that requires a thorough examination and evaluation of the patient to understand their ovulation process, hormonal balance (or imbalance) and all the factors that could be a possible trigger resulting in the ovulation problem.
2. In the next step, the physician carries out the stimulation of the ovulation process. For this purpose, selected hormones are given to the affected individual either orally or in the form of injections.
3. The hormones work towards restoring the balance along with follicular development. This stimulation contributes significantly towards maturing an egg and ensuring its release for ovulation to take place.
4. Through a series of regular pelvic ultrasounds, doctors are able to carefully monitor the development of the follicles along with how well the lining of the uterus thickens, following the ovulation induction.
5. For those planning to conceive, ovulation induction, with proper monitoring, goes a long way to ensure at least one healthy egg will be available for the fertilization to take place.

Some women can also opt for Intrauterine Insemination, a pathbreaking procedure whereby, the sperm (collected and stored earlier) is injected into the vagina to facilitate the fertilization process.

Downside of the Ovulation Induction
The ovulation induction requires precision and accuracy and should be performed by experienced professionals who know their skill well.

1. Even a small mistake in the ovulation induction can trigger many complications including Ovarian Hyperstimulation Syndrome. The condition can swell up the ovaries with abdominal pain, vomiting, breathing problems (shortness of breath), sudden and rapid weight gain. The ovaries also appear tender with some pain.
2. Ovulation induction increases the risk of gestational diabetes, hypertension, nausea, to name a few.

Being away or oblivious to social media is synonymous to not following the herd. Social media probably is no more the latest fad; it is the given code to take a deeper look into the present age. The rewarding fact about social networking sites is their ability to transport us to people and places millions of miles away from us. This epoch with its dictates of overproduction and maximum utilization of labor, snatches away the boon of communication.

Some of the mental health problems that you may suffer from due to a social media addiction are discussed below:

1. Peer Pressure- Social media use also creates the fear of missing out because you want to do what everyone else is doing. This evokes anxiety and will give rise to negative feelings and emotions, which again create mental health problems and stress and anxiety disorders
2. Fatigue and Stress- When you are using social media, you are constantly switching from one task to another because there is just so much to do and see. This information abundance can tire out your brain, especially when it is received chaotically. Your brain needs time and room for absorbing the data and processing the information, but multitasking on social media makes your brain work overtime. This can prevent it from relaxing and it will become exhausted as it tries to deal with the barrage of information. Hence, the fatigue puts your mind under a lot of stress and you may not be able to concentrate on anything at all.
3. Social Anxiety- Even though the whole point of social media is to allow people to stay connected with others, it doesn’t have the same satisfaction and element associated with actual human interaction, which is a crucial human need. In fact, in some ways, it is too distant and this is not a good thing for those who become dependent on social media as it can lead to social anxiety. Those who are already suffering from this problem will find it even more difficult to indulge in face-to-face interaction. Real human interaction can become extremely scary for people as it is becoming common to hide behind your computer screens and not go out at all.
4. Distraction- Social media is just tailor-made for decreasing our productivity because you spend hours looking at everyone else’s life when you could be doing something else. This means that most of your time is spent on viewing photos, liking posts, and writing comments and these activities don’t really require the use of your intellectual abilities. They aren’t intellectual at all and distract you from activities that are such as reading, studying informational articles on the internet, etc. Your brain doesn’t get enough food for development and your intellectual abilities can decline in this way. Your brain will slow down and not be able to respond quickly in various situations.
5. Insecurity- One of the major problems with social media is that posts typically present an idealized version of what’s going on in everyone’s life. Usually, what you see isn’t actually reality because everyone has their problems and issues. Nevertheless, you end up comparing your own life with that of others and think less of your own. If people in your newsfeed seem to be having a good time, it will make you envious and affect your mood negatively. Research has shown that widespread use of social media can demotivate people, make them aggressive and cause a decline in confidence.

So are you being adversely affected by social media? Here are some signs to look out for:

1. Low self-esteem.
2. Feeling low when you see other people's images and lifestyle.
3. Envy of others people lives - wishing your life was like someone else's.
4. Finding social media as your first and only choice of activity done for enjoyment.
5. Not having as many face to face conversations with your relatives and friends and feeling disconnected.
6. Being unable to do anything without feeling you need to share it online.

It is no hidden fact that miscarriages hurt you deeply. The trauma that comes with it is unbearable, but you will have to get through it. Don’t blame yourself for the situation, you may not know it but miscarriages are quite common. Doctors have said that one out of four pregnancies ends up in a miscarriage. If you have experienced more than two consecutive miscarriages then you are suffering from a recurrent miscarriage. If you are going through recurrent miscarriages then there are some medical conditions to blame.

Is miscarriage the end?

A recurrent miscarriage may sometimes complicate things a little, but don’t think that it is the end. As the medical research has progressed, there are several ways for you to get pregnant or have a child. There is in vitro fertilization or IVF which is one of the best ways to cope with a miscarriage. Even if you are having some problem with your fallopian tube IVF can solve your problems and fertilization will be done in the lab and the embryo will be implanted.

How to cope with the emotional stress?

Miscarriages are hard in itself, and you need to deal with the post-miscarriage situation with the utmost maturity to keep your psychological and physical state under complete care. Emotionally good health will go a long way and let you think clearly about your options. If the stress and sadness of the miscarriage have brought you down, then seek the counseling of psychiatrist. Don’t feel ashamed to share your feeling and never suppress them. Talk about them and if needed join a support group that will help you to get through the tough situation.

Remember one thing that if you are emotionally aggrieved and suppress your feelings then that will take a toll on your relationship with your partner. With IVF becoming so developed, there is no need to lament about miscarriage.

How can I improve my fertility?

You may be suffering from recurrent miscarriages, but you should not lose your hope. Keep on trying and you may succeed. You never know. Visit the specialists and let them know your medical history. With special care, IVF can solve all your problems.

But only IVF would never work. Opt for a healthy lifestyle by doing exercises, eating healthy foods, quit smoking, and reduce your alcohol and caffeine intake. You should take a multivitamin rich in folic acid every day. You should also restrict your exposure to environmental chemicals and toxins. It is advisable that you leave behind any kind of heavy lifting, strenuous physical exercises, and any dangerous contact sports. Try not to take stress by taking up yoga or tai chi. And most importantly, try to maintain a healthy sexual relationship with your partner and contact your doctor to know when can you get pregnant again.
 

Seeing someone who used to do all their activities on their own turn to someone who needs help even with small things like going to the bathroom can be very difficult.

The lungs are vital organs in that they are essential to supply oxygen to the entire body. If the various organs do not receive adequate oxygen, their function can be impaired. Therefore, lung function needs to be maintained. Lung function can be impaired by chronic conditions like COPD and bronchiectasis. In both these, the overall ability of the lungs to take in adequate oxygen is reduced. Therefore, the lungs need to be rehabilitated so that they can improve their ability to function better. These exercises are aimed at the following:

1. Improve ability to breathe effectively
2. Reduce episodes of breathlessness
3. Reduce the number of hospitalizations required to clear sputum and infections
4. Improve ability to perform small, routine chores on their own
5. Improve exercise tolerance over a period of time
6. Improve overall quality of life
7. Reduce morbidity and mortality rates

It has been proven beyond doubt that in addition to medications, physiotherapy plays a vital role in improving lung function over a period of time. Depending on the actual condition of the patient, a physiotherapy program is drawn up. Initially, the therapist will guide the patient and/or the caretaker with the various exercises. Over a period of time, the caretaker and the patient can do these on their own. The intent of these common exercises is to improve breathing efficiency, clear mucus, and improve overall lung function.

1. Active breathing techniques (ABT) – We all know that breathing is involuntary; however, making an effort to consciously breathe can improve the efficiency. More oxygen is taken in and sent to the various organs, thereby rejuvenating the entire body.
2. Postural drainage: With any chronic lung condition, sputum or mucus tends to accumulate in various parts of the lungs. If not drained, it can attract more bacteria and cause infection. The patient is made to lie in various positions so that different parts of the lungs are drained, aided by gravity. This is highly effective in clearing secretions.
3. Pursed lip breathing: Inhaling through the nose and letting the air out through the mouth like how a candle is blown helps improve lung function.
4. Forced coughing: A person is taught to induce coughing so that secretions are cleared out, thereby reducing chances of infection. Inhale as usual to the full capacity and exhale in coughing spurts.

It has been proven beyond doubt that with no side effects (unlike medications), physiotherapy improves the overall quality of life in people with COPD.

If you have been following the recently held Rio Olympics, you may have been left astounded by the sheer strength, stamina and performance on display. For a strong body that scores high on the stamina meter, it is important to exercise well. But there is one other thing: food. The way one eats, is the way one performs in the physical sense. Ayurveda is an ancient medical science that places special emphasis on the way we eat as this finally dictates the way our bodies react to physical challenges as well as the onset of diseases and aging. Let us find out how we can eat like an Olympian.

1. High Performance: For high physical performance, Ayurveda places special emphasis on the removal of Ama from the body. Ama are the toxins that build up in one’s body. There are various kinds of food that can lead to a high level of Ama, and other kinds of food that can help in flushing the Ama out of the system. Therefore, it is important to eat food that supports the digestive system in terms of maximum absorption of nutrients and routine elimination of toxins. This is a balancing act of the digestive system and its fires, which are known as Agni in Ayurveda. This process also lowers the stress levels significantly, which in turn has a positive bearing on the way our bodies perform when faced with physical pursuits.
2. Balance, Strength and Speed: In order to be able to run and perform well within a certain time frame, it is important to build balance and strength. Ayurveda has a number of herbs like Shilajit and Ashwagandha that will help in this process. These kinds of herbs can be used to season salads and other dishes so that one gets a healthy dose of the same. Indian Gooseberry, Persian Rose and Coriander are some of the other herbs that can also be used for this purpose.
3. Resistance and Endurance: In order to build resistance and endure with full strength, on the playing field, one will need to eat healthy food on a regular basis. As per Ayurveda, it is important to eat your meals in a routine manner and include all food groups within the span of a single day. Fruit, fresh green vegetables, and dairy products are all required for transporting fuel through various parts of the body for good digestion, absorption of nutrients for better energy, and high performance.
4. Muscle Tone: In order to improve one’s muscle tone, one can have plenty of Amla berry. This is also known as the Indian gooseberry. The muscle tone can also be improved with other vitamin C rich foods.