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My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them....more
My favorite part of being a doctor is the opportunity to directly improve the health and wellbeing of my patients and to develop professional and personal relationships with them.


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Gautam Clinic Pvt Ltd - Faridabad

Shop No - 2, 2nd Floor Saluja Complex, Near TCS Automobile Neelam ChowkFaridabad Get Directions
  4.4  (4373 ratings)
3 Doctors
1 Speciality

Gautam Clinic Pvt Ltd - Delhi

W/A 87, First Floor Mother Dairy Road, Shakarpur Near Laxmi Nagar Metro Station Gate No - 2Delhi Get Directions
  4.5  (4420 ratings)
2 Doctors

Gautam Clinic Pvt Ltd - Surat

M - 4, Udhna Shopping Center, Opp. Udhna Railway StationSurat Get Directions
  4.4  (740 ratings)
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Doctor in Gautam Clinic Pvt Ltd

90%  (67 ratings)
4 Years experience
300 at clinic
₹300 online
Available today
10:00 AM - 08:00 PM

Dr. Sabal Singh

Diploma In Electro Homeopathic Medical System
86%  (10 ratings)
4 Years experience
500 at clinic
₹300 online
Unavailable today

Dr. Devender Kumar

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
87%  (10 ratings)
24 Years experience
500 at clinic
₹300 online
Available today
10:00 AM - 07:30 PM

Dr. Inderjeet Singh Gautam

D.E.H.M, B.E.M.S, M.D.(E.H)
93%  (3617 ratings)
21 Years experience
500 at clinic
₹300 online
Unavailable today

Dr. Badgujar Dharmesh Arun

Bachelor of Ayurveda, Medicine and Surgery (BAMS)
86%  (10 ratings)
5 Years experience
200 at clinic
Available today
10:00 AM - 08:00 PM
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An interdisciplinary field, which deals with sex therapy and counselling
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Patient Review Highlights

"Very helpful" 27 reviews "knowledgeable" 29 reviews "Well-reasoned" 5 reviews "Thorough" 5 reviews "Caring" 3 reviews "Professional" 2 reviews "Saved my life" 2 reviews "Sensible" 2 reviews "Nurturing" 2 reviews "Prompt" 2 reviews "Inspiring" 1 review "Practical" 1 review "Helped me impr..." 2 reviews


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How to Wake Up Happy Every Morning?

Sexologist Clinic
Sexologist, Faridabad
How to Wake Up Happy Every Morning?

Life provides numerous challenges that complicate our road to happiness. Whether it be job stress, trouble at home, or illness, it can be difficult to remain positive and begin each day with optimism and energy. Yet time and time again, studies reflect that how you begin your day has a significant impact on your productivity and success. Set yourself up for success by learning to begin your day on the right note. You may benefit from consulting these general strategies on how to wake up smoothly.

  • Go to bed at a reasonable time- The first step to waking up well in the morning is getting to bed the night before. Experts say adults should aim for between six to eight hours nightly, so organize your evening activities around getting a full night sleep. Additionally, experts also recommend finishing the use of electronic devices at least an hour before bedtime to give your brain time to shut down and prepare for sleep.
  • Don't sleep with the lights on- Other than making it difficult to attain sleep, research indicates that when we sleep or dream in mild to moderate light, we restless and wake up feeling more depressed than we ordinarily would. This includes sleeping in light generated by TVs, computers, nightlights, and streetlights, which have all have been shown to negatively impact the mood of sleepers. Try a sleeping mask or blackout curtains to block out light while you sleep.  Exposure to light interferes with our body's production of melatonin, which is a hormone that helps control your sleep and wake cycle. Dimming your lighting as you're preparing for bed and making your room as dark as possible can help keep your melatonin production on track.
  • Clear your mind with relaxation techniques- Meditation, deep breathing, or progressive muscle relaxation are ways to help calm anxiety, tension, or troublesome thoughts that might keep you awake. Try incorporating one or more of these practices into your nighttime routine.
  • Sleep on your right side. Want to enjoy peaceful dreams and wake up in a good mood? Researchers have discovered that sleeping on your right side increases the chance that you will have positive dreams and also decreases the likelihood of mood dysfunction throughout the day. Having trouble keeping your sleep posture on the right side? Consider purchasing a body pillow. Having it on your left side will shape your sleep posture and prevent you from rolling to the left.

Design your room to be conducive to sleep. Do you live near a busy intersection with lots of noise? Does your bedroom window face the sunrise or street lights? Purchasing light-blocking curtains and getting a white-noise device are only a few of the ways you can create a better environment for deep sleep.

  • Install a ceiling fan. These can create white noise and also circulate air in a stuffy room.
  • Decorate with soothing colors. Repaint if necessary.
  • Use ambient lighting, as opposed to overhead lighting, when possible. Lamps are a good source for this, but recessed lighting inside wall molding is also an option. Dimmer switches can also create the right light level.
  • Choose the right alarm clock. To ensure waking without shock or grogginess, consider an alarm specially designed to wake you gradually.
  • Install an air purifier. For allergy sufferers, this is essential and will result in vastly improved sleep quality.
  • Consider a foam mattress. Especially if you sleep with another person, foam mattresses are great at isolating movement so it doesn't wake the other person.

Remember that beds are for sleeping. Research has shown that using your bed for activities like reading or watching movies can prevent sleep and create an association with stimulation rather than rest.

Let go of your worries. If you find yourself having difficulty sleeping due to worries about your day, consider keeping a journal. Earlier in the day, ask yourself "What keeps me awake at night?" and write down the things that are on your mind.

  • Keep a notepad by your bed to record intrusive thoughts that wake you up during the night.
  • Take stock of accomplishments. One way of helping gain closure and foster reassurance is to write down what you've accomplished during the day.
  • Create a to-do list for the next day. Instead of lying awake, trying to remember what needs to happen tomorrow, create a list before going to bed. This helps you get closure on the current day while dialing back on the pressure to remember everything at once.
  • Try preparing for the next day before you go to bed. Lay out your clothes, pack a lunch, and assemble everything you'll need for work or school the next morning. This can help ease stress in the morning, and you'll feel better getting into bed know it's already been done.
2 people found this helpful

Walking And Its Benefits!

Sexologist Clinic
Sexologist, Faridabad
Walking And Its Benefits!

 Walking is one of the best low-impact exercises, and it's also one of the cheapest and most convenient ways to get healthier; however, many Americans walk less than half of the daily recommended steps. Walking can reduce your risk of heart disease and cancer while reducing chronic pain and stress.

Warm up your body. Warming up your body by starting slowly when you walk will reduce over-exertion on your muscles. This can help you walk longer, and at a better pace. Try to warm up by walking slowly for five to 10 minutes at the beginning of the walk.

  • This will loosen up your muscles and get them ready for exercise. To warm up do the following for 30 seconds each: Make circles with each ankle; swing each leg; make slow circles with your hips or legs; make arm circles; march in place, and swing your legs back and forth.
  • Similarly, cool down at the end of your walk by slowing down for 5 to 10 minutes. After you cool down, stretch your muscles gently.
  • Warming up properly can help you avoid walking injuries, such as strained muscles.

Improve your walking posture. When walking, try to use purposeful movements when you stride and pay attention to your posture. Make sure you have good, erect posture. Try to look 12-20 feet in front of you as you walk.

  • Walk with your head up, while looking forward. Don’t look down at the ground constantly as you walk, which could strain your neck.
  • Relax your neck, shoulders, and back. Although your posture should be strong, your body should not be held too stiffly as you walk.
  • Swing your arms with a slight bend in the elbows if you want. Tighten your stomach muscles, and don’t arch your back forward or backward.

Walk heel to toe. When walking, you should step forward with your foot. Let your heel land on the ground in front of you. Then, roll your foot forward, transferring your weight to the ball of your foot. With your other foot, raise your heel, push your foot off the ground with your big toe, and repeat the first process.

  • Walking is different from running. Your feet should never lift off the ground completely at the same time.
  • Find a stride that's comfortable for you. If you're losing track of the heel-to-toe motion, and aren't rolling your feet consistently, you may need to slow down.

Straighten out your legs if you have tight hips or hamstrings. If you sit too much, you may have a tendency to always bend your knees while walking. This usually means that your hip flexors and hamstrings are too tight. As you walk, make a conscious effort to straighten out your legs.
Avoid hyperextending your knee. Hyperextending your knee means moving your knee backward slightly when standing or walking. Some people may have a natural tendency to hyperextend their knees, but hyperextending your knee can cause increased stress to your joints. When walking, be conscious of your knees to avoid hyperextending them.

  • Maintain a slight bend in your knee when walking, especially if you're prone to hyperextending your knee when standing. This will feel strange at first, but eventually, your knees will adapt.
  • Go slowly upstairs, moving in slow and deliberate motions.
  • Avoid wearing heels too frequently, as this can encourage knee hyperextension.

Walk at a fast clip. To get the greatest health benefits from walking, try to walk at a slightly faster pace than a mere stroll. Strive to walk with quick, not long, steps.

  • Walking should be a moderate-intensity aerobic activity. This means that you’ve broken a sweat and your heart rate has risen.
  • How can you tell if you’re walking fast enough? You should be able to talk but not sing a song while you’re walking.
  • Three miles per hour is a good pace if you’re walking to improve your health. If you’re walking to lose weight, pick up the pace to 4 miles in an hour, which is a 15-minute mile.

Make walking a habit. Try to build more walking into the course of your regular day whenever possible. If you get into a routine, you’ll soon see the steps and health benefits adding up.

2 people found this helpful

Stomach Problems - It's Preventions!

Sexologist Clinic
Sexologist, Faridabad
Stomach Problems - It's Preventions!

If you are one of the many people who suffer from stomach and digestive problems, you are probably looking for relief – whether it’s from a short-term issue like diarrhea or vomiting, or from a chronic illness such as Crohn’s disease. Fortunately, digestive health can be improved with diet and lifestyle changes, and medical treatment is available for more serious issues. Improve your stomach problems with changes you can make yourself and by seeking appropriate care.

Cope with having diarrhea. Stay hydrated by drinking water, juice, and broth throughout the day. Get plenty of rest by staying home from work or school and staying in bed. Try over-the-counter anti-diarrheal medicines like Pepto-Bismol or Immodium A-D to help relieve symptoms. Follow a clear liquid diet of water, broth, juice, and sports drinks until you can handle solid food, then introduce the BRAT diet (bananas, rice, applesauce, and toast).

  • Avoid fatty foods, dairy, caffeine, alcohol, and artificial sweeteners.
  • Many cases of diarrhea are caused by viruses and will pass in a couple of days. It may also be the result of foodborne illness, which is far more common than you might think.
  • If your symptoms get worse or don’t resolve after 48 hours, see your doctor — you may need antibiotics or other medications.

Ease nausea and vomiting with a gentle diet. Stay hydrated — like with diarrhea, dehydration is the biggest risk when you’re sick with vomiting. Follow the same guidelines as for when you have diarrhea. If you can eat without vomiting, eat small amounts of bland foods like toast, crackers, and Jell-O. Once you can keep these down, add rice, cereal, and fruit to your diet. Increase what you eat slowly as your illness improves.

  • If you’re too nauseated to drink anything, try sucking on ice chips to get small amounts of fluids.
  • When you do drink liquids, try to have them at room temperature. Avoid cold or hot drinks.
  • Don’t eat spicy or fatty foods, which can further irritate your stomach.
  • Let your stomach calm down after vomiting by waiting for 30 – 60 minutes afterward to eat or drink anything. Don’t try heavy solid foods until at least six hours after you last vomited.
  • If your stomach upset is from motion sickness, try a medication like Dramamine before traveling.

Seek medical care if you become dehydrated. If you have diarrhea or vomiting that lasts over 24 hours, or you cannot keep any liquids down for over 12 hours, see your doctor right away. Seek emergency care if you have any signs or symptoms of dehydration, such as:

  • Extreme thirst
  • Dry mouth or skin
  • Dark urine, or producing little or no urine
  • Weakness, dizzinessfatigue, lightheadedness

See your doctor if you have pain or a high fever. Signs that your stomach problems necessitate medical care include a fever of 102°F (39°C) or higher, or moderate to severe stomach, rectal, or chest pain. If you have blood in your stool or vomit, or your stool is black and tarry, see your doctor right away.

Ways To Solve Family Problems!

Sexologist Clinic
Sexologist, Faridabad
Ways To Solve Family Problems!

Most of us have been there: Families can be very difficult, and family problems are very painful. However, there are ways to solve family problems and restore peace to the dynamic. Life is too short to waste time bogged down with negativity towards the people you love. How you approach the family member and what you say can make a big difference.

Wait until you're not angry to discuss this problem - Family problems can be very painful, especially around family-centered times, like holidays. If your family members are arguing, waiting until everyone is calm can help keep the argument from escalating into a full-blown feud.

  • Don't discuss the family problem when you're still feeling upset or emotional. If you wait even a single night, the intensity of the emotion is likely to subside somewhat, even if you're still unhappy.
  • Waiting allows you to approach the issue logically, rather than emotionally. If you take a step back and give yourself some time to think before dealing with the issue, you won’t deal with it so reactively.
  • Approaching someone when you are angry will heighten the intensity around an already tough situation. There's no reason you can't wait to make your point tomorrow, so control your instant impulse.

Deal with family problems in person - We've all been there; we've all sent off a text or email that we wish we could take back. Trying to address an argument or family problem by instant messenger or email is the worst possible choice. In-person discussions improve your ability, awareness and inclination to filter.

  • That's because tone can too easily be misperceived by electronic communication. You might not think you sound angry, but you might sound angry by text to the person receiving it.
  • Instead of sending off a text, pick up the telephone or, better yet, arrange an in-person meeting. Electronic communication means people lose the touchstones of body language, which can convey empathy and reduce the sting of a painful conversation.
  • People say things by electronic communication that they would never say to another person's face, which is another reason to avoid it.

Accept everyone’s faults, including your own - They say that blood is thicker than water, and that you can choose your friends, but not your family. You might be able to cut people out, but it could cause you more pain down the road.

  • Understanding that family members have faults, but you can still love them, is the first step toward addressing longstanding problems. Try to understand why they might act or think the way they do, as it can be a reflection of themselves rather than you.
  • Accept your own faults, too. Accept blame when you deserve it. Try not to see family issues as all or nothing equations where someone is wrong and someone else (perhaps you) is right. Instead, try to perceive the gray areas. Nuances are exciting!
  • It can do wonders to be the first person to apologize even if you really, truly, don’t think you did anything wrong. Say something like, “I can see you’re upset, and although this has been hard for me too, I am sorry. I really want to fix this, so let me know how I can do that.” That way if the family member continues the feud, at least you can say you took the high road.

Avoid the blame game - Keep your language positive when you talk to your family. Avoid using language that puts blame on any of your family members or that feels negative. Negativity is a vicious cycle. 

  • That means avoiding judgment words or name calling of the family member. It means avoiding accusatory words that are said in an angry tone. Blaming other people will make them defensive and prone to counter attack, which will make the argument worse.
  • Avoid the need to “win” the argument about the family problem. Instead, try to accept that there are two, or more, ways to see the point. Develop a plan for solving the problem together. Then, focus on organizing activities where you can have fun together, avoiding anything that could serve as a “trigger,” reigniting the problem. Explore new sides of your family members and new ways of relating to them.
  • Keep your tone and voice calm and modulated, not raised and upset. Calmly and methodically explain your points, but with empathy for the other person. Always try to put yourself in the family member’s shoes. Make attempts to cool down the argument by throwing out conciliatory comments, like, “I see your point.

Relationship Problems - Ways To Solve It!

Sexologist Clinic
Sexologist, Faridabad
Relationship Problems - Ways To Solve It!

Relationships may develop problems for a variety of reasons, but poor communication is often the reason why some people have a hard time solving these problems. If you are in a relationship that has hit a rough patch, then you may benefit from improving the communication between your partner and yourself. You can also learn how to deal with problems as they arise in order to move past arguments and toward solutions. After things have gotten better, there are things that you can do to ensure that your relationship continues to thrive and grow.

Schedule time to just talk - When problems start, communication often breaks down and you may notice that you and your partner do not talk as much as you used to. To start improving your communication again, try making little appointments to chat about little things.

  • For example, you could set aside 15 minutes per morning to sit and tell each other about your plans for the day. Or, you could give your partner a call on his or her lunch break to check in and see how your partner’s day is going.
  • Scheduling time to talk about relationship problems can be useful as well. By setting a time limit for discussing your problem, you may reduce some of the tension in your relationship and get closer to a solution. For example, you could decide to discuss a specific problem from 7-8pm.
  • Keep these conversations as light as possible and avoid discussing anything that might upset your partner during this time. The goal is to get a rapport going again. Of course, if your partner is having a bad day or is feeling stressed about something, listen and be supportive and encouraging.

Discuss problems in a public place - If you and your partner are prone to shouting at each other during arguments, try going to a public place to discuss problem topics. Got to a library, a coffee shop, or the mall to talk through the issue. The knowledge that you may cause a scene if you yell at each other should help you to keep your voices down and have a more civil conversation.
Stick to “I” statements - Making “you” statements may cause your partner to feel as though you are assigning blame. This can lead to defensiveness and even a fight. Therefore, it is important to use “I” statements to let your partner know what is bothering you.

  • For example, instead of saying, “You never make the bed in the morning,” say, “I would really appreciate it if you could make the bed if you get up after I do.”

Express your appreciation for each other - Feeling unappreciated can cause problems in a relationship as well. That is why it is so important to remember to say things like “thank you” and “I appreciate you” as often as possible.

  • For example, if your partner often loads the dishwasher after dinner and tidies up the kitchen, let him or her know that you value these activities. Say something like, “I just want to say thank you for keeping our kitchen so clean and nice. I appreciate that so much.”

Think before you speak - Sometimes an argument may get heated and you may find yourself saying or wanting to say things that are meant to make your partner feel bad about him or herself rather than to solve your problems. If you feel the urge to say something hurtful to your partner, take a moment to stop and think about what the problem is and what you could say to move closer to a solution.

  • For example, instead of calling your partner a mean name or insulting him or her in some other way, identify what you want him or her to do.

Going For A Morning Walk Or Run!

Sexologist Clinic
Sexologist, Faridabad
Going For A Morning Walk Or Run!

Going for a morning walk or run is not only a great way to get exercise, but it can also start your day off on the right foot by giving you the "me time" you may be lacking throughout the day. To go for a morning walk or run, you have to be prepared with the right clothes, eat the right foods, and be motivated enough to make it part of your everyday routine. If you want to know how to go for a morning walk or run,

Get the right gear. If you want to go for a morning walk or run, then you have to be equipped for it. Even if you're just doing some light jogging, walking, or doing a walk/jog combo, having the right shoes and clothes can go a long way in making you feel comfortable and excited about going on the morning walk or run. Here are some things you should get:

  • Go to a runner's store and have a staff member help you find a pair of sneakers that fits you correctly. The shoes should have enough wiggle room between your toes and the end of the shoe and a secure fit in the mid foot and heel.
  • Get light-weight, non-cotton clothes that can let you move around comfortably. Cotton clothes absorb sweat and will leave you feeling damp and uncomfortable. This means that you should get socks that are non-cotton, too.

Carve out the time. The most important thing is that you give yourself enough time to actually go on the run or walk. Decide how long you want it to be -- 30 minutes is a good time for a nice long walk, and 20 minutes is a good time to run or do a running/walking combo if you're a new runner. Make sure you give yourself enough time to eat a bit, digest, get dressed, and shower and get ready for your day, too.

  • You don't want to go on a run that ends up jamming up your day, making you rush out to work or school, and actually make you more stressed out, instead of being more relaxed.

Make sure to get enough rest. If you're planning on getting up an hour early to go on your walk or run, then you should plan to go to bed earlier than you normally do. If you don't account for the extra sleep you need, then you'll be ready to hit the snooze button for an hour or just won't want to get out of bed when the time comes. No matter how busy your day is, you can always find a way to go to bed half an hour earlier if you need to.

Set your alarm. Pick that magical time when you want to get up and set your alarm accordingly. Now, all you have to do is get up and wait for the fun to begin!

2 people found this helpful

Health And Wellness Consultant!

Sexologist Clinic
Sexologist, Faridabad
Health And Wellness Consultant!

Across the globe, people are becoming more and more aware of how a healthy diet, regular exercise, and stress reduction techniques can increase their personal wellness. A health and wellness consultant is a professional who assists individuals in achieving and maintaining optimum wellness by advising them about healthy diets and exercise, as well as methods to cope with stress. Becoming a health and wellness consultant could offer a rewarding business opportunity.

Learn about the career. Before going down the career path towards becoming a wellness consultant, you should get a sense of what the career entails. A health and wellness consultant is a diverse career with a variety of specializations and focuses.

  • In short, a health and wellness consultant helps people live betters lives physically. As a health and wellness consultant, you would advise people on nutrition, physiology, anatomy, and fitness.
  • You would work one-on-one with clients looking to improve certain aspects of their health and well-being. You would have to think of solutions for your clients depending on their lifestyle, physique, and individual wants. As a health and wellness consultant, you have to have a diversity of tactics and plans at your disposal to fit the needs of a number of different clients. For example, the fitness plan you would write up for a single mother of three would be vastly different than the one you'd write for a single 33-year-old businessman.
  • Communication is an important skill to have if you're looking for a career as a wellness consultant. You need to understand your client's lifestyles, comfort zones, and personal wants and needs in order to best assess their situation and advise them on how to improve. You also need to communicate in a way that is encouraging and non-judgmental.
  • There are a variety of specializations in health and wellness consulting. Some people focus on homeopathic, natural lifestyle changes. Others focus on fitness and exercise. Others focus mainly on nutrition. The specializations you choose later in your career will depend on your individual interests and expertise.

Get started in high school. If you're interested in becoming a health and wellness consultant, your path should begin in high school. Develop a strong interest in fitness and health early on.

  • Enroll in health classes in high school. In addition to the regular PE requirements, see if your high school offers any electives on nutrition or fitness.
  • You can get certain certifications, like a CPR certification, as early as high school. Look into what programs are available in your area. Many hospitals and community centers offer CPR classes.
  • Talk to your teachers about wanting to be a health and wellness consultant, especially teachers from health or fitness related courses. They may be able to suggest college programs.
  • Take summer and after school jobs that focus on fitness, nutrition, and overall well being. Work at a yoga studio, as lifeguard or coach a little league. Work at a summer camp.

Choose the right undergraduate program for your goals. There is not a standard educational path to become a health and wellness consultant. The level of education you need will depend on your specific goals, but you should start tailoring your education towards health and wellness during your undergraduate years.

  • Some schools offer career development or certification programs focusing on a specific aspect of health and wellness consulting. They may offer a path to become a fitness consultant, nutrition consultant, holistic health, and other areas that fall under the health and wellness umbrella. These programs may be shorter, and cheaper, but they also tend to limit your focus to one area. Unless you're certain of the path you want to go down early on, it's better to get a four year degree and keep your options open.
  • Biology, health sciences, kinesiology, and nutrition are majors you may want to consider if you want to be a health and wellness consultant. As the career itself is often multifaceted, it might be a good idea to double major. Also, health and wellness requires communication skills and focuses on client's emotional well being as well as their physical well-being. A minor in psychology or communications may help.

Consider furthering your education. Yet again, there is no set educational path to becoming a health and wellness consultant. You do not necessarily need more than an undergraduate degree, but furthering your education beyond a bachelor's degree could help you in the job market. This is particularly true if you want to work in a particular field of health and wellness consulting, such as placing your primary focus in fitness or holistic wellness.


1 person found this helpful

Looking Good In The Morning!

Sexologist Clinic
Sexologist, Faridabad
Looking Good In The Morning!

Mornings are hard for many of us. Whether you pulled an all-nighter, didn't sleep well, or are rushed to get out of the house on time, you still want to look good. This can be achieved with a little bit of preparation the night before and a solid morning routine.

Pick out your outfit - Before you go to bed, decide what you will wear tomorrow. This will keep you from digging through your closet, trying on a bunch of clothes, and making a mess. Once you make a choice, lay out the shoes, accessories, and anything else you plan to wear.

  • Check the weather and your schedule to make sure your outfit is appropriate. Do you have an important meeting the next day? Is it going to be hot and humid or rainy?

Get enough sleep - Sleep is important for your mental and physical health. Try to get between 7 and 9 hours of sleep each night. While you are sleeping, blood flow to your skin increases. Adequate sleep will keep your eyes from being puffy and keep you from waking up with dull skin.

  • It's important for you to develop a regular sleeping schedule. Over time, not getting enough sleep causes your skin to age and makes you more prone to wrinkles.
  • Sleep on a silk or satin pillowcase. These materials are less drying for your skin and will keep you from waking up with creases on your face.
  • Some people may need more than 9 hours of sleep of night or less than 7 hours of sleep a night. Adjust the time based on your needs and how you feel when you wake up in the morning.
  • Avoid alcohol, caffeine, and nicotine because they can keep you awake or disrupt your natural sleep cycle.
  • Try not to nap too close to your bedtime or you will have difficulty falling and staying asleep.

Stay hydrated - Your skin is comprised primarily of water and needs to be hydrated from both the inside and outside. If you do not drink enough water, your skin can become dry and flaky. Aim for 8 glasses of water a day to keep your skin hydrated and looking healthy.

  • Moisturize your skin after a bath, shower, and when you wash your hands. Your skin absorbs moisture best when it is damp.

Wash your face - Always wash your face before you go to bed. During the day, your skin is exposed to pollution, dirt, sweat, and bacteria. Washing your face at night will remove all of the day's gunk from your face. Going to bed with a dirty face can cause an acne breakout and leave you with dull looking skin in the morning.

  • Everyone should wash their face at night, but this is particularly important if you wear makeup. Sleeping in makeup can clog your pores and lead to breakouts.

Moisturize your skin - Night time is a great time to moisturize your skin. Although you are sleeping, your body is still working to repair your tissues. The increased blood flow you experience when you sleep helps your skin better absorb the moisture that you apply to your skin.

  • This is the time to use heavier, thicker moisturizers.
  • Moisturizers are best when applied to clean, slightly damp skin. Try to do this after you bathe and wash your face for the night.

Prep your hair - Sleeping in a bun is good way to have good hair day when you wake up. If you have longer hair, put your hair in a ponytail and wrap it into a twist. When you wake up in the morning, you will have soft waves in your hair. If your hair is not long enough for one ponytail, try doing little mini-buns all over your head for the same effect.

  • Tie the ponytails loosely to prevent creases in your hair.
  • If you shower at night, you can braid your wet hair to add some texture.
  • You can also wash your hair at night and apply dry shampoo in the morning if you have oily hair.
  • If you are prone to frizzy hair, wrap your hair with a silk scarf or sleep on a silk pillowcase.


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Exercise For Facial Muscles!

Sexologist Clinic
Sexologist, Faridabad
Exercise For Facial Muscles!

A workout regimen is an excellent way to tone your muscles, lose inches, and control skin from sagging. Doing facial exercises, or facial yoga, is a natural way to make your face look younger by firming muscles and reducing wrinkles. These are also good exercises to do if you have a muscle problem on your face, creating stronger muscles for a toned and more confident look. There are approximately 50 muscles in your face, and exercising them has the added benefit of helping eye strain and releasing neck and facial tension. Putting some work into your facial muscles can help give you a more attractive face to show the world.

Pull on your forehead with your index finger. Using just your fingers, you can apply pressure to your forehead so that shifting your eyebrows can strengthen that part of your face. This can help smooth lines on your forehead.

  • Put your index fingers just above each of your eyes.

  • Pull down on your eyes while trying to raise your eyebrows.

  • Repeat 10 times to help firm your forehead.

Push your forehead with your hands. This simple exercise uses your palms to create resistance while flexing your eyebrows. Doing this workout will help create smooth lines on your forehead.

  • Place each of your palms on the sides of your forehead, the bottom of each palm resting on your eyebrows. Your palms should be holding the skin firmly in place.

  • Raise your eyebrow muscles, like you are surprised, then lower them, like you are angry.

  • Raise and lower 10 times, then raise and hold for 30 seconds. Lower and hold for 30 seconds, then repeat the up and down against 10 more times.

Do brow lifts. Using your fingers and your eyebrows, you can exercise the muscles in your forehead. Just a little bit of pressure can create enough resistance for a good exercise.

  • Using two fingers in a peace sign, and place your fingernails over each eyebrow.

  • Gently push that skin down with your fingers, then push your brows up and down.

  • Repeat the up and down motion with your brows 10 times.

  • Do 3 sets of 10, take a short rest, then do another 3 sets of 10.

Do an eye squeeze. Work your eyelids further by squeezing your eyes shut with a little stretching resistance from your mouth. Because it uses so many dfferent muscles, this exercise can help to stretch out your entire face, not just your eyes.

  • Pull your lips downward so that your facial muscles tighten, then pull your lips to one side.

  • Squeeze one eye shut for one second, then repeat 10 times, holding your lips to the side. Then do the other eye.

  • Do 3 sets of 10 for each eye, take a short rest, then do another 3 sets of 10.

Stretch your face while holding your eyes. This will help to build the muscles around your eyelids to give you more awake-looking eyes. Use your fingers to provide some resistance to the basic action of opening and closing your eyes.

  • Make a C around your eyes using your thumbs and index finger. Make sure your index finger is over your eyebrow and thumb against your cheek.

  • Shut your eyes, and slowly squeeze your eyelids close together. Relax the tension without opening your eyes

  • Repeat squeezing and relaxing your eyelids 25 times.


How To Choose Weight Loss Snacks!

Sexologist Clinic
Sexologist, Faridabad
How To Choose Weight Loss Snacks!

Keep calories in check. One of the biggest mistakes people make when snacking on a diet or weight loss plan is letting the total calories get too high. This can lead to weight gain or a weight plateau.

  • Keep snacks to 150 calories or less per snack. This calorie level can allow snacks to fit seamlessly into a calorie restricted diet.
  • To ensure you're sticking to 150 calories or less, always measure portions of your foods and keep track of their calorie content. Guesstimating portions or calories leaves you open for a lot of mistakes.
  • Even though you want to keep calories restricted for snacks, 150 calories provides enough room to include a variety of nutrients to help keep your hunger in check.

Include lean protein. Including lean protein should be a number one priority when choosing a snack while you're attempting to lose weight.

  • Protein is an essential nutrient for weight loss. When included in your snack, lean protein helps keep you more satisfied compared to carbohydrates or fat.
  • Aim for leaner sources of protein at snack time. These types of protein have less calories and fat and are the best options when calories are limited.
  • Choose lean protein foods like: a hard boiled egg, low-sodium jerky, a low-fat yogurt or cottage cheese cup, low-fat cheese stick, low-sodium deli meat or roasted nuts. You can make a trail mix, deli meat and cheese roll ups, low-fat Greek yogurt sprinkled with cinnamon, 3 oz of jerky, whole grain toast with sliced hard boiled egg, or celery and peanut butter.

Add some bulk with a fruit or vegetable. A snack is a perfect place to get in an additional serving of fruits or vegetables. Plus, these foods are low in calories and can add bulk to your snacks without pushing you over your calorie limit.

  • Fruits and vegetables also offer the added benefit of being high in fiber. Fiber, like protein, can help keep you satisfied longer throughout the day.
  • Pairing your lean protein with a fruit or a vegetable makes for a nutritious and satisfying snack.
  • Try Greek yogurt with fruit, a low-fat cheese stick and an apple or pear, roasted nuts and dried fruit, baby carrots with hummus, a small whole grain waffle with peanut butter and sliced banana, a protein shake with fruit and vegetables blended in, a lettuce wrap with chicken salad, or deli meat wrapped around raw veggies.

Go for complex carbs instead of refined carbohydrates. Many typical snack foods are high in refined carbs like white flour or white sugar. Switch to high-fiber whole grains for a more complex and satisfying source of carbohydrates.

  • 100% whole grains are higher in fiber, protein and other nutrients compared to refined grains. Go for whole grain whenever you can.
  • Whole grains to try include: whole grain oats, corn, whole wheat tortillas or wraps, whole wheat bread or quinoa.
  • Include whole grains into your snacks like: whole wheat pita chips and carrots with hummus, one piece of whole grain toast with smashed avocado and sliced tomatoes, one cup of air-popped popcorn, a small bowl of oatmeal with fruit or yogurt with fruit and a sprinkling of granola.

Avoid highly processed snack foods. Choosing low-calorie, nutritious food is the best option for including a snack while you're dieting. Highly processed "junk food" snacks are things that you should avoid.

  • Many processed foods and processed snack foods are high in calories, sugar, fat and salt. These can totally derail your diet or weight loss if eaten regularly or in large quantities.
  • Avoid foods like: chips, crackers, candy, cookies, snack cakes, pies, sugary granola, sugary fruit bars, or sweetened beverages.
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