There are certain lifestyle modification tips to be followed in case of PCOS issue which I am sharing as follow -
These are some of the basic lifestyle modification tips you can follow to resolve PCOS issues.
Most people associate yoga with difficult backbends or twisting one’s body to unimaginable positions. To them, yoga is a tool to increase flexibility. While that may be so, yoga has innumerable other benefits. Chiefly, yoga is a powerful practise that can rejuvenate and revitalize ones’ health. It is especially helpful for those who are suffering from chronic illnesses like diabetes, obesity, bone and heart problems.
Still not convinced? Let’s look at some of the important benefits of yoga in detail –
Good for joint health - Yoga postures are low impact, which means your joints are not stressed when you perform them. Yoga strengthens the muscles around the joints, which means the load that the joints have to carry is reduced. People with osteoarthritis have reported seeing marked improvements in their mobility and pain management with yoga.
You breathe better - Yogic practises like deep breathing pranayama is very helpful in settling down the breath. In the practice, you focus your attention on a point and take deep, slow breaths. It conditions you to breathe from the diaphragm, which is the right way to breathe. Moreover, it calms the mind down and reduces anxiety levels. It can also help with sinus problems.
No more stress - One of the widely touted benefits of yoga is it gets rid of stress. After a session of yoga, people feel calm because yoga causes the body to release endorphins in the body, hormones that make you happy. Yoga also calms the mind and stills it, therefore you start to gain perspective on stressful thoughts. Over time, these thoughts loosen their grip on you.
Can reduce inflammation - Inflammation is a chief contributor to health ailments like diabetes, cancer and heart disease. Studies have found that practising yoga regularly causes inflammatory markers in the body to come down. Yoga practices like deep breathing can effectively reduce free radicals in the body and rejuvenate body cells.
Improves quality of life - Studies conducted on cancer patients undergoing chemotherapy found that regular yoga practise reduced the side effects of chemo such as nausea and vomiting. Moreover, yoga has been found to reduce pain and fatigue in the body, thus helping those chronic illnesses manage their symptoms better.
Can combat depression - Yoga is known to have an anti-depressant effect on the mind. This could be because it reduces the cortisol (the stress hormone) levels in the body.
Overall, yoga offers significant benefits for the mind and the body. Experience these benefits by taking up yoga on a regular basis and living a happy and joyful life.
Fertility potential optimization!
Adequate body mass index a must-lose weight: excessive weight means excessive fat cells. Excessive fat cell means excessive estrogen. Too much estrogen is harmful for fertility.
• if you are underweight, gain weight: being underweight can hamper or even stop your menstrual cycle altogether.
• give up smoking: smoking has been proven several times to cause infertility problems.
• stop taking birth control: in case of pills or patch, stop 3 months prior and in case of depo-provera, stop at least 9 months prior to trying to conceive.
• consume prenatal vitamins: taking prenatal vitamins is claimed to increase chances of pregnancy and decrease the chances of premature birth greatly.
• do yoga: yoga helps counter issues that deplete conception rates such as depression.
•add ons may be of help: apparently, acupuncture is capable of stimulating fertility hormones and blood flow if practiced well.
• have sex at least once a day: more sex is equal to more chances of conception.
1. Do daily yoga and exercise.
2. Keep a reserve bed for sleep.
3. Always be comfortable on bed.
4. Eat food at night but not too much.
5. Avoid alcohol and caffeine.
6. Avoid any stimulating food after 7pm.
7. Don't take any stress.
8. Get proper routine health check ups.
9. If taking any sleep medicines take it regularly and safety.
Were you looking for ways to biohack your physical, psychological and spiritual areas? Here is all that you were looking for.
Biohacking is not rocket science but a do-it-yourself phenomenon which refers to bringing in lifestyle changes on your own. All your conscious actions that make your life healthy and happy.
In this article, the focus is to help you bring some changes in mental, physical and spiritual areas. Of course, you need not do all of them in one go. Take it slow and see what helps you and what modifications you need based on your preference. So let’s go one by one from one area to another:
Exercise: Begin your day with exercise. Now that we have a wide range such as aerobics, zumba, yoga, gym, pilates. You may choose the one that interests you the most because if you don’t like it, you procrastinate it all the time. So, go for trials, read, ask your friends, and figure out a way you would like to take it up. It doesn’t have to be at the beginning of your day but anytime you find yourself rocking on the chair for way too long, just stand up and move yourself a little bit. Movement not only keeps you away from feeling tired or lethargic but keeps your brain active.
Play frequently: Go back to reminiscing the good old times, when you would wait for Sundays to go to the park and play. How happy it would make you feel and made you spontaneous. Playing gives you a dopamine rush. And if in case if you were one of those indoor players, don’t worry, instead start looking for your board games or video games. It has amazing benefits such as increasing your concentration levels, enhances problem-solving, kills boredom, improves memory and stimulates the growth of cerebral cortex
Add colours to your meals: Adding colours to meals does not mean adding synthetic colours but a wide variety of veggies, fruits, cereals of different colours and varieties in your meals. Why add colours? The reason is simple, each colour has its own benefits for instance beetroot is rich in iron, similarly, eggplant is rich in potassium.
Moving on to the Psychological Area-
The spiritual area doesn’t necessarily mean being ritualistic or focussing on a particular religion. It can be anything that gives you strength, grounds you and makes you feel high on your energies.
You have the ability and can choose to transform yourself as many times as you want because you do deserve the best. So, go ahead biohack yourself with some alternatives, you have never tried before.
Sexual health & ayurveda
Ayurvedic medicine is a holistic, whole-body approach to health. It originated thousands of years ago in india. This practice promotes a combined use of herbal compounds, dietary guidelines, and specific exercises. It seeks to address the spiritual and social components of a person’s well-being in addition to their physical health.
Erectile dysfunction (ed) causes men to have difficulty maintaining an erection during sex. It’s a common problem, especially in men over the age of 40. Treating ed often involves addressing underlying psychological and physiological concerns that appear disconnected from sexual function. Researchtrusted source suggests that ayurvedic medicine approaches may aid.
Withania somnifera is an herb commonly used in ayurvedic medicine. It’s also called indian ginseng and ashwagandha. It has been foundtrusted source to improve sperm count and fertility in men. Indian ginseng does this by regulating hormone levelstrusted source and making your cells healthier.
The herb also is used to improve mental clarity and help reduce stress. Both factors can have an impact on ed symptoms.
You can purchase this herb from most drug stores and health food stores. It’s available as a powdered root extract and in capsule form. In order for it to be most effective, a high daily dosage (up to 6, 000).
Asparagus racemosus is a particular species of herb that grows in regions of india, nepal, and sri lanka. It’s known as shatavari, or “curer of one hundred diseases.” the asparagus racemosus root is used in many preparations of ayurvedic vajikarana mixtures: it’s meant to improve sexual function and health.
Some studiestrusted source have shown its effectiveness on the male reproductive system in its capability to improve circulation and calm nerves. Both of these benefits should aid men with ed. In the
In the ayurvedic tradition, it’s also believed to be an aphrodisiac that promotes love and loyalty in those who use it.
Asparagus racemosus extract is available as a tincture and as a powder, but there has been little to no research on what the optimal daily dosage for a person would be.
Safed musli, or chlorophytum borivilianum, is also a vajikarana herb. It has shown an aphrodisiac effect in multiple lab studiestrusted source, and some researchtrusted source suggests that it boosts sperm count. The recommended daily dose of safed musli is 2 grams per day. It can be purchased in capsule or pure powder form.
Cinnamomum cassia is a type of cinnamon extracted from the bark of an evergreen tree that grows in regions of india.
To really embrace the ayurvedic method of treatment for any health condition, physical activity should be part of your treatment. The practice of yoga is being researched more and more for its health benefits. Yoga combines stretching, concentration, and meditation, improving circulation and reducing stress levels.
The stress-level benefit alone might be enough to improve symptoms of ed, but yoga has also been shown to promote trusted source healthy levels of testosterone. Provided you’re healthy enough to engage in light aerobic exercise, you can begin a yoga practice at any time by attending a class led by a yogi or even following an exercise dvd or app at home.
It is reasonable to say that you can remain free from all illnesses if you practice yoga asanas frequently. Moreover, in case you have a specific illness, a healthy cure for that illness may be found with the practice of regular yoga. All things considered, yoga has been practised over the ages and includes a cure for many conditions without utilising any medications.
Yoga can cure numerous common ailments like asthma and arthritis if practised frequently. Yoga cannot cure diabetes, yet it is helpful in controlling the glucose in the body to a great level. There are different yoga asanas that are cures for lower back pain and acid reflux. Here is how yoga cures some common ailments:
Yoga is a group of mental, spiritual, and physical disciplines or practices which initiated in ancient India. Yoga uses exercise, meditation, body positions (called postures), and breathing techniques. It helps in improving health and focuses on physical and mental well-being. It helps by improving the parasympathetic nervous activity (important for bodily purposes when at rest).
Yoga in pregnancy is a pronounced way to stay healthy and active for the mother and the baby. Yoga classes in pregnancy include breathing techniques with postures that are best fitted for pregnancy. Yoga has been adapted to help women stay undisturbed during pregnancy, ease labor pain, and lessen anxiety. Many breathing techniques used in yoga can help women to be prepared for giving birth. If a woman uses these breathing techniques at the time of labour, it will help to stay calm through contractions.
Practicing yoga operates the parasympathetic nervous system throughout the third trimester of pregnancy, relaxed sleep throughout the night, and reducing the levels of chemicals responsible for building up stress.
Benefits of Prenatal Yoga -
There are many benefits of prenatal yoga. It lessens the risk of preterm labor and leads to decreased nausea, decreased headaches, reduced stress, improved sleep, and decreased lower back pain. Moreover, it increases flexibility, strength, and endurance. Also, it leads to a decreased carpal tunnel syndrome (a condition that originates numbness and pain in the arm and hand) and lowers the possibility of intrauterine growth restriction (a state that slows the growth of the baby). One should consult an expert before taking up yoga and exercises so that if it a sensitive or complicated pregnancy, it can be dealt with accordingly.
Yoga Poses -
Let's know some of the yoga poses for:
1. Belly Weight -
On average, at the time of pregnancy, women gain about 30 pounds and a lot in the belly, pelvic region, and chest. To relieve the burden of this additional weight, these poses are advisable during yoga: wide seated forward fold, wide child’s pose, and cat-cow.
2. Back Discomfort -
At the time of pregnancy, back pain is very common. To relieve back tension, the helpful poses include standing forward fold, seated side bend, and ankle to knee pose.
3. Hip Pain and Tension -
At the time of pregnancy, the body delivers extra relaxin, which loosens and softens the pelvic area and hip as women move into the second and third trimesters. Some poses that might aid in relaxing this area include low runner’s lunge with a twist, yoga squat, and seated figure four.
4. Swollen Feet -
These yoga postures help to bring some relief to swollen feet, ankles, and legs and include toes pose and legs-up-the-wall pose.
5. Heartburn and Indigestion -
There are two poses that can help relieve heartburn and improve digestion: bound angle pose and triangle pose.
Take Away -
Yoga is a great way to exercise and to keep at bay the physical and psychological issues associated with pregnancy. One should start various poses on an expert’s consultation preferably.
You’re pregnant! Many congratulations! You might be feeling mixed emotions, happy, excited, scared and overwhelmed, all of these emotions at the same time. Isn’t it difficult to point out one single emotion you are feeling right now? The morning sickness is debilitating but the baby bumps will be delightful. Enthusiasm must be filling you up at once and at the very next minute another emotion might be clouding up. Credits of all these mood swings go to various hormonal changes happening during this phase.
There can be many minor health issues that you can face at this time like back pain, insomnia, constipation, low stamina, stress, mental instability, fatigue, swollen ankles, varicose veins, etc. It is a must for a pregnant woman to be physically active at this time. However, a good amount of rest is also equally important. So you can do something which can keep you physically active and relax your body and mind at the same time. Yoga! It is the name which comes first in mind while thinking about something like this. Yoga cannot only relieve your prenatal complaints but also will prepare your mind and body for the arrival of the child. It helps in adjusting the body to all the changes happening during pregnancy and makes the body flexible for the easy delivery of the baby.
Yoga is the safest exercise to be considered by a pregnant woman while you should only practice yoga under a yoga expert. For pregnant women, special classes are organized by certified yoga institutes. While doing yoga you must listen to your body and stop immediately if you feel any kind of discomfort or pain. Posture has to adjust as per your body need, changing bump size and moods.
The first question which comes in mind before starting yoga during pregnancy is that, is it safe to practice yoga? And the answer is-Yes! It is. Yoga is not only about turning, twisting and stretching your body. If done in the correct manner, yoga can prove to be highly beneficial for a pregnant woman. Practicing yoga during pregnancy makes breathing easy and relaxes the body. These things eventually help in fulfilling the demands of the body not only during pregnancy but in labor, delivery and motherhood. What your body needs the most during pregnancy? Relax body and mind. Yoga bursts out the stress relax the body and make you emotionally more stable. Even prenatal yoga can help in delivering the child through vaginal delivery instead of a cesarean section.
You should keep some points in mind while practicing Yoga during pregnancy:
1. Preferably go for the prenatal yoga classes, instead of your regular one. But if you want to continue with your regular classes you must make your yoga instructor aware about your pregnancy and the trimester.
2. After the second trimester, the center of gravity of your body shifts. So you must use some sort of support while doing any balancing posture.
3. Do not practice any asana which involves sudden and deep twists. If you want to twirl your body then involve shoulder and back not waist region. It will prevent any kind of pressure to be exerted on the bump and baby.
4. If you want to practice yoga during pregnancy and it is your very first time, do consult your doctor first. As the initial phase, i.e. trimester of pregnancy is very crucial due to high chances of miscarriage. The second trimester is the best time to begin practicing yoga.
Let’s see some of the safe yoga poses to be practiced during pregnancy and their benefits.
1. Cat stretch (Marjariasana):
It alleviates the stiffness of shoulders and neck by stretching them.
Maintains the flexibility of the spine and this is very important as during pregnancy back has to support much weight with the increasing fetus.
Blood circulation is improved and abdominal muscles are toned, nourishing the reproductive organs.
Maintains the flexibility of the spine and stretches the sides of the body.
Relieves constipation that is a very common problem in pregnancy.
3. Warrior pose (Veerbhadrasana):
It helps in improving the balance of the body.
Helps in increasing stamina and toning of the legs, arms and lower back.
4. Triangle pose (Trikonasana):
Mental and physical balance is maintained by practicing this asana. During pregnancy center of gravity shifts in pregnant women. Hence this pose proves to be really helpful.
Hips are stretched and opened that can be really beneficial for delivery.
Stress and back pain is reduced.
5. Butterfly pose (Badhakonasana):
Relieves pain in knees and thighs by stretching them.
Relieves fatigue and if practiced till the end of pregnancy, it aids easy delivery.
6. Corpse pose (Shavasana):
It is one of the most beneficial yoga poses to be practiced during pregnancy as it relaxes mind and body.
It helps in repairing of cells that leads to self-healing from any minor ailments. This prevents a pregnant woman from popping pills that can be harmful to them and her child.
7. Yogic sleep (Yoga nidra):
Relieves anxiety, stress and tension.
It helps in regulating the blood pressure.
Every cell in the body is deeply relaxed
8. Bee breathe (Bhramari pranayama):
Blood pressure is regulated.
Helps in relieving headaches.
9. Alternate nostril breathing (Nadi shodhan pranayama):
This simple breathing technique helps in calming the mind and relaxing the body.
Body temperature is maintained by this yoga pose.
Helps in baby’s growth by increasing the supply of oxygen to the body.
10. Legs up the wall (Viparita karani):
Backache is relieved, one of the main concerns in pregnancy.
Blood supply to the pelvic region is enhanced.
Swollen ankles and varicose veins are also alleviated by this pose.
This was all about the yoga asanas and their benefits but before starting to practice them you must keep in mind some precaution points.
In late pregnancy, don’t do the poses that exert pressure on the abdomen or belly.
To prevent fatigue, lessen the time of holding the pose especially during the second and third trimester.
Avoid practicing yoga in the first trimester of pregnancy as it is the most crucial time. However, you can do simple breathing and relaxing poses.
Do not practice inversion poses.
Always listen to your body during pregnancy. Stop immediately as soon as you feel discomfort or fatigue while practicing yoga.
Yoga practice can help you relax your mind and body but do not take it as a substitute for medicine. However, it is well said, “You cannot always control what goes on outside, but you can definitely control what goes inside.” Stay healthy Stay happy.
Lifestyle changes have taken a heavy toll on the entire digestive system. There is less fiber, more processed foods, less water and more aerated drinks, all playing havoc with the digestive process. This has led to abnormal bowel movements, no regular cleansing of the bowels, and various other gastric problems.
Ayurveda believes that a healthy body is the result of the balance between the three elements – Vaata, Pitta, and Kapha. Increase or decrease in any of these produces specific symptoms or disease conditions. As a remedy, therefore, the aim should be to balance out these three elements, so that overall health is restored.
Constipation is caused by:
Symptoms of constipation:
Constipation can be acute or chronic. While acute may be associated with some sudden food changes, many people may be chronically constipated due to their lifestyle. These people will have the following symptoms:
Some complications of constipation include hemorrhoids, fecal impaction, fecal incontinence, anal fissure and rectal bleeding. Ayurveda suggests yoga, natural remedies and food changes treat constipation and gastric problems.