Diabetes Management and Healthy Living

Yoga for Sinus Relief: Top 5 Yoga Poses to Clear Congestion and Breathe Easy

Yoga for Sinus Relief Sinus congestion makes you feel stuffy, heavy and uncomfortable. While meds give temporary relief, yoga for the sinus can be a powerful natural way to reduce discomfort and make breathing easier. Yoga increases circulation, clears nasal passages and promotes deep breathing, which all contribute to sinus relief. In this post, we’ll look at how yoga for sinus can help with sinus relief and 5 yoga poses to help with sinus symptoms. Incorporating yoga into your daily routine can holistically support your respiratory health. How Does Yoga Help with Sinus Congestion? Yoga has been known to calm the body, reduce inflammation and boost circulation. For sinus congestion, these benefits play a big role in reducing the pressure and discomfort of clogged nasal passages. Here’s how yoga helps with sinus: Improves Circulation and Reduces Congestion Yoga poses that involve inversions or forward bends like Downward-Facing Dog or Forward Fold increase blood flow to the head and nasal passages. This increased circulation helps to reduce sinus congestion by allowing mucus to drain more effectively. When blood flow increases in these areas, the sinus tissues can heal faster, which is crucial when dealing with sinusitis or chronic sinus issues. Reduces Stress Stress is a major contributor to sinus issues. When you’re stressed, your body produces more cortisol, which can lead to inflammation and worsen sinus congestion. Yoga promotes deep relaxation through poses and breathwork which reduces stress hormones and brings calm. Relaxation also reduces tension in the head and face and gives relief from sinus pressure and headaches. Improves Respiratory Function One of the most powerful tools in yoga for sinus relief is pranayama or breath control. Breathing exercises like Nadi Shodhana (alternate nostril breathing) and Kapalabhati (skull-shining breath) increase lung capacity, clear blocked nasal passages and increase oxygen intake. With regular practice, these exercises improve respiratory efficiency and prevent sinus infections by keeping your nasal passages clear and healthy. Boosts Immune System Regular yoga for sinus practice boosts your immune system, which can prevent frequent sinus infections. Yoga stimulates the parasympathetic nervous system, enhancing your body’s natural healing ability. This includes helping your lymphatic system function better, draining mucus and flushing out toxins. A stronger immune system means less chance of sinusitis coming back, and when it does, your body is better equipped to fight it off. Balances Energy and Opens the Sinuses Some yoga poses stimulate the energy channels in the body and balance your physical and mental state. In yoga philosophy, sinus congestion can sometimes be seen as blocked energy. Poses like Fish Pose or Bridge Pose gently open the chest and throat and allow energy to flow and reduce blockage in the nasal passages. This balanced energy creates a holistic healing environment for sinus relief. Considering yoga for sinus? You have open doors to find the right answers. Flexify Me brings powerful remedies to manage sinus with the help of expert yoga practitioners and physiotherapists. join us for demo of online yoga sessions soon and get started! 5 Best Yoga Poses for Sinus Relief When you have sinus congestion, the right yoga for sinus poses can drastically help your condition and daily life. Here are 5 yoga poses for sinus relief that will open up your airways and improve breathing: 1. Bridge Pose (Setu Bandhasana) Bridge Pose is great for circulation and opening up your chest and sinuses to relieve sinus congestion. How to practice: Why it helps: Bridge Pose yoga for sinus opens the chest and improves circulation, which can help alleviate sinus pressure and promote clearer breathing. 2. Plow Pose (Halasana) The is another inversion pose that brings the head below the heart and helps to drain mucus from the sinuses and clear nasal passages. How to practice: Why it helps: Plow Pose is great for circulation to the head, which can clear blocked sinuses and relieve congestion. 3. Camel Pose (Ustrasana) Camel pose opens up the chest and throat, promotes deep breathing and reduces sinus pressure. It’s also a great heart-opening pose. How to practice: Why it helps: Camel Pose yoga for sinus encourages chest expansion, which helps with breathing and reduces sinus congestion by opening up the airways. 4. Seated Forward Bend (Paschimottanasana) This forward bending yoga for sinus promotes relaxation, opens the nasal passages and offers relief from sinus pressure. How to practice: Why it helps: Seated Forward Bend calms the mind, reduces inflammation, clears blocked sinuses and gives relief. 5. Fish Pose (Matsyasana) Just like the Camel Pose, Fish Pose yoga for sinus stretches the chest and throat, opens up the respiratory system and relieves sinus pressure. How to practice: Why it helps: Fish Pose improves circulation, supports deep breathing and relieves sinus congestion. Breathing Exercises (Pranayama) for Sinus Relief In addition to yoga for sinus, pranayama breathing exercises can be extremely helpful in clearing sinuses and improving lung function. Here are two pranayama’s to add to your practice: Alternate Nostril Breathing (Nadi Shodhana) This one Alternate Nostril Breathing (Nadi Shodhana) helps balance the flow of breath through both nostrils, clears blockages and reduces sinus pressure. How to do it: Why it helps: This practice balances the breath through both nostrils, which can alleviate sinus pressure and promote relaxation. It also helps reduce stress and improve overall respiratory function. Ocean Breath (Ujjayi Pranayama) Ujjayi Pranayama calms the nervous system and encourages deep breathing, which can open up the nasal passages. How to do it: Why it helps: Ujjayi Pranayama encourages deep, calming breaths that open up the nasal passages. It also relaxes the mind and body, helping to reduce inflammation and congestion. Tips for Practicing Yoga for Sinus Relief When doing yoga for sinus relief, remember to: Include Breathwork (Pranayama) Pranayama is key to managing sinusitis, and you should make it a habit to practice daily or often. Techniques like alternate nostril breathing (Nadi Shodhana) or deep belly breathing (Dirga Pranayama) help open the airways, clearing the nasal passages and reducing inflammation. Stay Hydrated Stay hydrated before and

Yoga for Diabetes: 7 Poses to Help Maintain Your Health

Yoga poses for Diabetes has just landed recognition as a holistic complement to allopathic treatments for chronic diseases such as diabetes, combining the physical and postural benefits of certain exercises with a sequence of controlled breathing exercises and meditation techniques. Yoga aids in circulation, metabolism, stress, and all critical aspects of controlling diabetes. With the help of breathing and body control mechanisms, yoga can help with correcting insulin intolerance, stabilizing glucose levels, and lowering stress hormones which are all beneficial for managing this condition. How Yoga for Diabetes Works Yoga is not only about exercises but a way of life that encompasses correct breathing and relaxation techniques. Here is how practising yoga can help manage diabetes when incorporated into one’s life. 1. Improved Insulin Sensitivity Studies have shown that practising yoga for diabetes enhances the body’s insulin response and increases cell glucose uptake, leading to lower blood sugar levels. There are specific postures, like Dhanurasana and Paschimottanasana, which work wonders on the pancreas making it more effective in its secretion of insulin. 2. Stress Reduction Stress for a long period is associated with increased cortisol levels, which affect blood sugar levels by causing a rise and then leading to the implementation of insulin resistance. You can benefit from yoga for diabetes such as Shavasana and Supta Matsyendrasana, which increase parasympathetic nervous system activity and reduce cortisol levels. 3. Enhanced Circulation Yoga postures such as Setu Bandhasana and Bhujangasana allow blood flow to the abdominal region. These aids for increased circulation of blood glucose which is then delivered to the muscles for energy rather than being stored in the blood. This also helps to promote circulation and the way the body can take in and process insulin. 4. Weight Management Yoga is also effective regarding weight loss which is important to people with Type 2 diabetes. Effective activities focus on the muscles, including asanas that support several groups of muscles, reduce caloric input and augment muscle bulk, enhancing glycemic control. Manage diabetes with personalized help from yoga gurus and expert physiotherapists. sign up for free Demo of virtual yoga sessions with FlexifyMe and witness a positive change in yourself! 7 Yoga Poses for Diabetes Yoga is particularly relevant in diabetes care as it helps glycaemic control, improves insulin sensitivity, decreases blood glucose levels, enhances circulation and reduces stress. Here are seven yoga positions (asanas) that will help develop circulation, affecting the functional outcome of the pancreas and the nervous system- the key to controlling most diabetic conditions. 1. Dhanurasana (Bow Pose) Dhanurasana is quite an effective back-bending yoga for diabetes posture that opens up the body’s anterior line, mainly on the pancreas chakra and abdominal area. This pose targets the digestive system with the most benefits acknowledged in digestion and management of insulin, essential for diabetes. How It Works: Dhanurasana involves the formation of a body arch like the bow which exerts pressure on the pancreas and increases blood circulation towards the abdomen -helpful in increasing the production of insulin. How to Perform: 2. Vrikshasana (Tree Pose) The yoga for diabetes, known as a form of vrikshasana, helps a person build adequate stability and balance. In diabetic patients, this pose also cuts on stress levels, mainly the cortisol and other stress hormones that cause variability in blood sugar levels. How It Works: This pose makes it possible to engage the leg muscles and, therefore help stimulate circulation, thereby guaranteeing that glucose is used correctly up by the muscles. How to Perform: 3. Paschimottanasana (Seated Forward Bend) The Seated Forward Bend or Paschimottanasana is relaxing and helps the spine, hamstrings, and lower back, stimulating the abdominal organs such as the pancreas and kidneys. It is also said that this type of stretch helps the pancreas in a specific way and, therefore, is useful for people with diabetes. How It Works: The Seated Forward Bend or Paschimottanasana presses the pancreas gland and promotes insulin secretion because of the pressure. These positions also aid digestion and metabolism which are critical components in the regulation of blood sugar. How to Perform: 4. Setu Bandhasana (Bridge Pose) Setu Bandhasana or Bridge Pose is a mild backbend asana which not only releases the chest and spine but also tones the abdominal organs including the pancreas. Also, it has beneficial effects for improving digestion, circulation, stress and the overall health of the body. How It Works: The curve created during this yoga for diabetes reactivates blood flow to the organs of the lower abdomen, the pancreas, and other digestive systems. It also soothes the nervous system to decrease blood sugar fluctuations associated with stress. How to Perform: 5. Bhujangasana (Cobra Pose) This basic Cobra Pose back bend yoga for diabetes prepares the body for the chest and abdomen muscles. The posture helps in invigorating the pancreas and that is why this is useful for treating diabetic patients. It also helps in spinal mobility and enhanced digestion. How It Works: Bhujangasana puts pressure on your organs, including the pancreas, which in turn makes the pancreas work more efficiently or secrete more insulin. How to Perform: 6. Supta Matsyendrasana (Supine Spinal Twist) Supta Matsyendrasana, or Supine Spinal twist, is the simplified version of the seated spinal twist and is more a restorative posture that relieves stress in the organs, especially the pancreas, liver, kidneys and ovaries/testes. It also helps with digestion, detoxification and calming of the mind which aids with blood sugar regulation. How It Works: Twisting movement activates the pancreas and other organs in the abdomen, improving digestion and insulin secretion. Twists are also practised to help manage the stress that implies diabetes by reducing cortisol and glucose levels. How to Perform: 7. Shavasana (Corpse Pose) Shavasana, or Corpse Pose, is one of the most relaxing yoga for diabetes wherein the body is given complete rest. Although it looks more like a relaxing pose, Shavasana is quite helpful in combating stress, which directly affects blood glucose levels. How It Works: The effects of Shavasana are in lowering stress

Beginner Yoga Routine

Namaste and welcome! Have you ever felt stressed, stiff, or simply in need of a moment to reconnect with yourself? If so, yoga might be the perfect answer! For many beginners, the thought of starting yoga can feel intimidating. But fear not! This ancient practice is all about finding your own rhythm and discovering what feels good for your body. Yoga isn’t just about fancy poses or contorting yourself into impossible shapes. It’s a journey of self-discovery, combining gentle movements, mindful breathing, and quiet reflection. It’s a practice that anyone, regardless of age, fitness level, or experience, can enjoy. So, why should you consider starting yoga as a beginner? Here are just a few reasons: Starting a new practice can feel daunting, but remember, yoga is all about taking it slow and being kind to yourself. Listen to your body, don’t push yourself too hard, and most importantly, enjoy the journey! Remember, yoga is a gift you give to yourself. So, why wait? Start your practice today and discover the many benefits it has to offer! Yoga Basics & Preparation Before attempting yoga poses as a novice, it’s helpful to understand some fundamental principles that inform the practice. Yoga combines physical postures, breathing techniques, and meditation to unite mind, body, and spirit, as outlined by Yoga Alliance. Rather than simply exercising, yoga encourages mindfulness of the present moment. Most yoga styles focus on linking movement with breath. Inhales and exhales should be smooth and steady throughout flows. Common breathing exercises include three-part breathing, alternate nostril breathing, and ujjayi breathing, as described by Harvard Health. These help calm the nervous system. Yoga sequences often start with sun salutations to warm up. These flowing movements limber up the entire body. Other common beginner-friendly poses are Downward-Facing Dog, Extended Child’s Pose, and Warrior I. Work up to more challenging balancing poses like Tree and Eagle over time. Always listen to your body and don’t push too far into discomfort. Modifications like using a wall for support in standing balances or bending knees in seated folds help make poses more accessible. Yoga is non-competitive; progress at your own pace. Over several weeks of regular practice, you will gain flexibility, strength, and body awareness. Proper preparation prevents injury and enhances your practice. Invest in a good yoga mat for traction and padding, ensuring it is long and wide enough for your body, as the Mayo Clinic advises. Loose comfortable clothes allow free movement. Avoid practicing on a full stomach and stay hydrated.Arrive 10 minutes early to settle in and focus your mind. Yoga studios provide helpful structure and community for beginners. If practicing at home, create a peaceful environment free from distractions. Use YouTube or apps to follow along with guided routines. Set a regular schedule to develop discipline. Even 10-15 minutes daily provides benefits. Listen to your body and don’t force yourself into advanced postures too quickly. Always maintain steady breathing. Let poses evolve naturally over time through regular practice. Yoga is a personal journey of growth and self-discovery. Modify as needed and be patient with yourself as you build strength, balance, and flexibility. Let’s walk through a gentle 15-minute yoga flow perfect for beginners, demonstrated in this video from yoga teacher James over at Yoga International. Always listen to your body and don’t push too far into discomfort. Start in Mountain Pose at the top of your mat. Stand with feet hip-width apart, toes facing forward, arms at your sides. Roll shoulders back and lift chest. Close eyes and take 5 deep breaths. Set your intention for practice. On your next inhale, sweep arms up overhead into Upward Salute. Exhale and fold forward into Standing Forward Bend, keeping knees slightly bent. Let your head and arms dangle towards the floor. Inhale and look forward, rolling up to stand. Repeat this flow 5-10 times. Come to stand and step your feet wide into Warrior II. Keep hips squared and extend arms out to the sides, palms down. Bend your front knee to 90 degrees, keeping it over the ankle. Hold for 5 breaths. Repeat on the other side. This pose builds strength and stability. From Warrior II, straighten your front leg and fold over it into Extended Side Angle. Reach your top arm overhead while pressing the bottom hand on your shin or the floor inside your front foot. Stretch through your side for 5 breaths. Repeat on the second side. Return to Mountain Pose. Clasp your hands behind your back, pull shoulders down, and lift chest. This counter-pose opens the front of your body. Hold for 5 breaths. Sink your hips into Chair Pose. Keep knees behind toes as you send hips back like sitting in a chair. Draw shoulders down and breathe deeply, holding for 10 breaths. This strengthens legs and glutes. From Chair Pose, come onto hands and knees for Cat-Cow. Arch your back as you inhale, then round your spine as you exhale. Repeat 5 times, coordinating breath and movement. Finish in neutral spine. Turn your toes under and lift hips up and back for Downward-Facing Dog. Ground hands and move heels towards the floor. Pedal out your legs if needed. Hold for 5-10 breaths. Finally, lower down onto your back for Savasana. Close eyes and let your body melt into the floor. Observe the sensations, emotions, and thoughts without judgment. Lay still for 1-2 minutes. Finish your practice with a body scan and stretches. I hope this beginner routine provides an accessible introduction to yoga. Always listen to your body, focus on breath, and have fun exploring the poses! Let me know if you have any other questions. Deepening Your Practice Once you have a solid foundation, you can start to explore different styles and branches of yoga to find the best fit for your goals and preferences. Hatha, Vinyasa, and Yin are three popular styles worth trying as a beginner. Hatha yoga focuses on basic asanas and breathwork to align mind and body. The slow pace and

The Perfect Fit: Finding Your Ideal Yoga Instructor

In the quest for holistic wellness, yoga emerges as a sanctuary. It’s not just a practice but a journey—where the guide, your yoga instructor, plays a pivotal role. Whether it’s for managing stress, enhancing flexibility, or addressing specific health concerns like diabetes, thyroid disorders, or chronic pain, the right instructor can transform your experience. This guide aims to help you navigate the challenge of finding that perfect fit. Yoga: A Path to Wellness Yoga transcends physical exercise; it’s a conduit to balancing mind, body, and spirit. From prenatal care to managing conditions like PCOS or diabetes, yoga offers a personalized approach to health. It’s not just about the asanas (poses); it’s about fostering a connection with oneself. This connection becomes more profound under the guidance of an adept instructor. Yoga for Specific Needs Whether it’s yoga for weight loss, managing lower back pain, or enhancing concentration, the specificity of your needs should guide your choice of an instructor. A specialist in yoga for chronic pain management, for instance, can provide targeted practices that complement physiotherapy. Similarly, if you’re seeking yoga for stress management or self-transformation, look for an instructor who emphasizes meditation and mindfulness. The Hunt for the best Yoga Teacher 1. Qualifications and Expertise: Seek an instructor with certifications and experience relevant to your health goals. Their specialization, be it in yoga for thyroid management or postnatal yoga, is crucial. 2. Teaching Style: Yoga is personal. Attend trial classes to gauge whether the instructor’s style aligns with your preferences. It’s not just about their knowledge but how they impart it. 3. Compatibility: The right instructor should make you feel comfortable and understood. This rapport is essential for a transformative yoga experience. The Human Connection in Yoga Yoga is more than a series of movements; it’s a narrative of personal growth and healing. Instructors who share personal anecdotes or integrate creative language and metaphors into their teaching often forge a stronger connection with their students. They bring the practice to life, making it relatable and deeply human. Embracing the Digital Age In today’s world, many instructors offer online resources, from guided meditation videos to interactive webinars. This digital extension can be particularly beneficial for those with time constraints or mobility issues. Conclusion: Your Yoga Journey Awaits Your journey with yoga is unique, and finding the right instructor is a crucial step. Remember, it’s not just about their expertise but how they resonate with you personally and spiritually. Trust your instincts and embark on this transformative journey. Ready to Begin? If you feel inspired to start or deepen your yoga practice, begin your search today. Explore, experience, and embrace the path to wellness with the right guide by your side. Your journey to a balanced and healthier life is just a yoga mat away.

How do Natural Treatments Work for Hypothyroidism?

What is hypothyroidism? We all have a small butterfly-shaped gland, known as the thyroid gland, located in the front of the neck. A part of your body’s endocrine system, this gland uses iodine from food to produce two thyroid hormones namely, thyroxine (T4) and triiodothyronine (T3). These hormones are responsible for regulating many of your body’s activities and activity levels such as: The production of these hormones is determined by your pituitary gland and hypothalamus. Due to thyroid disorders, the gland may either produce too many hormones (hyperthyroidism) or not enough hormones (hypothyroidism). Hypothyroidism is a fairly common condition and is amongst the most common disorders of the thyroid in our country. It is a condition that signifies that your thyroid gland is inactive and cannot produce enough hormones. What are the symptoms of hypothyroidism? There are some clear signs and symptoms that point to the existence of hypothyroidism. However, in some people, the symptoms of hypothyroidism may not be palpable in the initial stages and may develop slowly over the years. At times these symptoms get confused with other issues. But over time, when left untreated, they become more obvious. Here are some of the most common symptoms of hypothyroidism to look for: Although hypothyroidism mostly occurs in older adults, infants and teens may also develop this disorder. In these cases, the symptoms occur as: What causes hypothyroidism? Several reasons may cause problems with the ability of your thyroid gland to produce enough hormones. Some of the most common causes of hypothyroidism are: Besides, these causes of hypothyroidism, some factors increase your risk of getting this disorder. These include: How is hypothyroidism diagnosed and treated? Before we talk about a natural thyroid remedy, it is important to know the importance of getting hypothyroidism diagnosed and treated on time. When left untreated, hypothyroidism may lead to several serious health problems such as: Hypothyroidism is diagnosed by looking at your physical symptoms, blood and TSH tests. Once your hypothyroidism is confirmed, it is treated through thyroid hormone medications that replace the hormone that your body is not producing. Available in pill, liquid, and soft gel capsule forms, these medicines need to be taken every morning on an empty stomach. Just like any other medicine, this medicine also comes with its share of side effects. Not just this, forgetting your daily dosage may lead to a flare-up of your symptoms. This is where natural remedies for thyroid come in. Why should you consider natural thyroid remedies? While they cannot replace your line of treatment, there are some clear advantages of opting for natural treatments of hypothyroidism. These remedies focus on the root cause of your thyroid problem and offer a sustainable solution. Here are some great reasons to include natural thyroid medications and remedies in your treatment plan: How can I boost my thyroid with natural thyroid remedies? Wondering how to boost my thyroid naturally? The answer to this is to try alternative natural treatments for hypothyroidism. These natural treatments for thyroid include making holistic lifestyle changes related to your thyroid diet, exercising, and working on your stress levels. Here are some of the best natural thyroid remedies that you can try: The best remedy for thyroid is to include foods that are rich in vitamin B, omega-3 fatty acids, and iodine. You can include foods such as: Foods to avoid: Here are some natural remedies for thyroid to reduce stress: The exercises that you choose as a natural thyroid remedy must be those that don’t exert too much pressure on your joints. Some great exercises to help with hypothyroidism include: However, remember to begin your exercise plan slowly and gradually build upon it. This is essential to avoid injuries and fatigue. Choose such exercises that your body can handle and that you enjoy. This increases your probability of sticking to your exercise regime. Keep progressing your exercises for better impact. Don’t start any exercise plan as a natural thyroid remedy without consulting your doctor. Listen to your body and if any movement hurts or makes you feel dizzy, stop immediately. Which are the best natural supplements for hypothyroidism? In addition to following a thyroid diet, several people turn towards natural supplements for managing their hypothyroidism. These supplements are usually of nutrients that you may be missing in your diet. The function of this supplemental natural thyroid remedy is that it helps make up for deficiencies that form the root cause of hypothyroidism. One of the best natural treatments for thyroid, these supplements also help fight the underlying causes of this condition such as inflammation and autoimmune disorders. Here are some of the most effective supplements for hypothyroidism: Takeaway A natural thyroid remedy has quite a positive impact on hypothyroidism. This is precisely the reason why natural and alternative treatments remain relevant. However, you must ensure that before incorporating any natural remedies for thyroid you need to consult your doctor on whether you can complement such natural interventions with your existing line of treatment.

Stress Symptoms in Women – How to Spot the Signs and Cure with Yoga

Introduction We all face stress from time to time. How our body reacts to the challenges of daily events is perceived as stress. Although, a little bit of stress can push us to perform our duties and responsibilities well, experiencing stress over a prolonged period can have serious repercussions pertaining to our overall wellbeing. Also, stress manifests differently in different people. For instance, stress affects women in more ways than men. Moreover, chronic stress can accumulate in such a way that it starts looking like a conventional way of life for many women. This can lead to stress symptoms in women that manifest at physical, emotional and mental levels that compromises their mental peace and affects their ability to . Women, wherever they are in the world, are hardwired to take on more responsibilities like household chores and childcare in addition to professional commitments. This can be attributed to socioeconomic inequality, gender bias, their traditionally perceived roles and other such factors. Hence, this article delves into the causes of stress and effects of stress in women. It further explores ways to deal with stress in women using natural alternatives such as yoga, nutrition, and meditation. Common Causes of Stress in Women Today, women need to juggle multiple roles, spanning their professional as well as personal lives. A woman needs to juggle multiple responsibilities irrespective of her education level or professional accomplishment. In fact, a Nielsen survey called Women of Tomorrow, conducted in 2011 on 6,500 women respondents from 21 countries, found that women in developing countries are the most stressed in the world! An astounding 87% of women said that they were stressed, with about 82% of women claiming that they never had time to relax. This alarming statistic puts focus on the causal stressors that women need to endure in her day-to-day life. Let’s take a look. Occupational stress: Though companies around the world these days claim to be 21st century workplaces, very few companies have actually made their policies more women friendly. Lack of creches, long working hours, increased workload, difficult maternity leave policies and lack of pay parity are still some of the issues plaguing workplaces, giving little to no leeway to women who want to succeed at work. Lack of social support: This especially holds true for working women. In traditional societies, working women face challenges such as missing physical infrastructure like creche facilities at workplaces and lack of social support such as reliable house help or elderly relatives to take care of children and other household duties. Due to these bottlenecks, many educated women stop working or go on long sabbaticals, which affect their career path and growth. Social expectations: Social expectations are such that a woman, irrespective of her working status, is expected to manage household chores, relationships and look after children. Many of these women are the first-generation women in their family to go out and work. But, the workload at home stresses them out. Though being assertive at workplace is imperative, voicing similar concerns at home is often met with disgruntled looks and a lack of empathy. While travelling for work, networking and putting in long hours at work might be perceived critical to succeeding at work, returning home at a specified hour every day is an unspoken rule and expectation in many Indian households. Expectations from self: In this age of Instagram and LinkedIn, where looking good as well as succeeding in the rat race is more desirable than ever, women put undue pressure on themselves to perform and succeed at every level. This holds true especially for urban women, who, with a decent job and education, have ambitions and aspirations to perform well in multiple areas. The above-mentioned causes usually fuel stress symptoms in women, leading to serious manifestations pertaining to physical as well as emotional stress symptoms in women. What are the Symptoms of Stress in Women? Each woman reacts to stress triggers in distinctive ways. Chronic stress symptoms in women include physical, emotional, mental as well as social manifestations. Let’s delve into these symptoms in some more detail. Physical Symptoms of Stress in Women Stress symptoms in women show up physically or in a psychosomatic way, such as: Mental and emotional stress symptoms in women Besides experiencing debilitating physical symptoms, many women suffer from myriad mental and emotional problems due to chronic stress. Some of these symptoms are listed below: These emotional and mental stress symptoms in women lead to wider social, occupational and personal consequences, such as feeling unfulfilled at work, social isolation or social awkwardness and loneliness. Women might also experience tense relations at office and home, less interest in sex or intimacy, and decreased affection for partner. Despair, guilt and doubt might engulf women, leading to feelings of emptiness and apathy towards life in general. Book a Free Demo session And Get A Instant Relief From Stress How to deal with stress in women? It is easy to see that stress symptoms in women can snowball into serious problems. However, women can take charge of their life and not let stress hold them back from leading happier and more fulfilling lives. Women need to exercise natural self-care strategies to cope with the many stressors that they face in their daily life. Since these strategies are completely holistic and revolve around yoga, meditation, and nutrition, they don’t have any side effects and offer lifelong results. Below are some suggestions that women can incorporate in various areas of their life. Yoga to Beat Stress Symptoms in Women Besides the above suggestions, yoga for stress is a powerful intervention that women can incorporate in their daily lives. Yoga is a holistic science that amalgamates asanas or exercises and breath control for gaining optimal physical and mental wellbeing. Stress can increase the cortisol levels in our bodies. However, research has shown that regular practise of yoga can lower cortisol levels. Anxiety is a by-product of stress. A 2016 meta-analysis has shown that regularly practising Hatha yoga can help

Nutritional Supplements for Stress Management – All You Need to Know

Stress is an integral part of modern life. Our work and relationships, which form the core of our daily routine, can also become sources of stress over time. And while a tiny amount of stress can motivate us to perform optimally, long-term chronic stress triggered by problems at work or home can be harmful. In fact, chronic stress can lead to lifestyle disorders such as diabetes, hypertension, thyroid problems, autoimmune problems and even heart related ailments. Moreover, lack of social and emotional support in relationships are stress triggers that can lead to mental health problems such as sleeplessness, anxiety and even depression. Now, you might have heard how yoga, lifestyle modifications such as maintaining proper sleep hygiene and exercising, and diet changes can lower stress. However, you might not be aware that nutritional supplements for stress management can also help to a large extent. Research studies have been carried out to throw light on the role of nutritional and herbal supplements in alleviating anxiety and stress related disorders. Why do we need nutritional supplements for stress management? Our body requires multiple vitamins, minerals, carbohydrates, proteins and fats to function optimally. The food we eat provides all these nutrients to our body. However, the kind of diet we follow might not be enough to meet all our body’s nutritional requirements. Moreover, these days, natural sources of foods such as fruits and vegetables are sourced from pesticide laden infertile lands, which further deplete their nutrient content while increasing the toxicity level. Also, scientific literature has shown that stress depletes most nutrients, especially vitamin C and B. Moreover, smoking, infections and allergies, exposure to pollution and alcohol consumption drain many vital antioxidants, vitamins and minerals. Hence, nutritional supplements for stress management has become important to fill in these nutritional gaps. What are natural nutritional supplements for anxiety and stress? Stress can lead to nervousness, anger or irritability. However, prolonged stress can affect our mental health, leading to anxiety, stress and even depression. The good news is that there are several natural supplements and vitamins that can help combat stress and anxiety. Some of the best natural supplements for anxiety and stress are listed below: Ashwagandha: This herb is one of the best nutritional supplements for stress management. Used since ancient times, predominantly in Indian ayurveda, Ashwagandha helps lower stress levels and cortisol (stress hormone) levels while elevating mood. Studies have shown that this adaptogen herb increases our body’s resilience to mental and physical stress. Furthermore, a five study review also showed how people who supplemented with Ashwagandha herb extract experienced improvement in parameters pertaining to fatigue, anxiety and stress. The above scientific studies show that Ashwagandha is one of the best stress relief supplements. L-theanine: L-theanine an amino acid found in tea leaves. This amino acid has been shown to alleviate stress and aid in relaxation, making it one of the best nutritional supplements for stress management. One study has shown that taking supplements that contain 200 mg of L-theanine can reduce stress measures such as heart rate, while performing stressful tasks. Moreover, this amino acid reduces stress and promotes relaxation sans any sedative effects, making it one of the safe supplements for stress relief. Best vitamins for stress, anxiety and fatigue Besides natural herbal supplements and amino acids, vitamins for stress relief are also available. B-complex vitamins are also considered nutritional supplements for stress management as they contain about eight B vitamins that can enhance mood and lower stress. This is achieved by lowering the homocysteine levels in blood or maintaining adequate amounts of these B vitamins complex in the body. A study involving sixty participants facing work related stress showed that those participants who supplemented with the B vitamin complex experienced lesser work-related anger, fatigue and depression. B vitamins play a key role in metabolising the food into usable energy. Essential for brain and heart health, B vitamins can be found in eggs, meat, leafy greens, dairy products and grain sources. It’s interesting to know that high dosing with B vitamin complex is said to improve stress symptoms of mood and energy by lowering the levels of homocysteine in the blood. For the uninitiated, high levels of homocysteine in blood can increase incidences of heart ailments, dementia spectrum and colorectal cancer. B vitamin complex is generally safe to take when consumed in recommended doses. But overdosing can cause nerve pain. However, as these vitamins are water-soluble, any excess amount is easily eliminated through urine. Besides B complex vitamins, omega 3s, chamomile, L-theanine, curcumin, cannabis derived supplements like CBD and vitamin C can help fight stress, anxiety and fatigue. Hence, these can also be used as nutritional supplements for stress management. Nutritional supplements for stress issues like anxiety and sleep Many studies have directly linked stress and anxiety with sleep. It’s a vicious cycle wherein a lack of sleep causes increased anxiety and stress, which further aggravates insomnia. Although Cognitive Behavioural Therapy (CBT) is the mainstay therapy for treating sleep disorders, nutritional supplements can also alleviate and help manage these stress symptoms. Let’s take a look at some of these supplements for anxiety and sleep. Melatonin: Melatonin is a natural nutritional supplement for stress management used for people who find it difficult to fall or stay asleep. It is a natural hormone that helps balance the circadian cycle or the sleep-wake cycle. Melatonin levels increase in the evening to help us sleep and decrease in the morning to help us stay awake. A melatonin dosage of 0.3- 10 mg is recommended for sleep disorders. But dosing should be incremental, starting with the lowest possible dose and then working up to higher doses. A 19-studies review showed that melatonin dosing in people suffering with primary sleep problems helped lessen the time it took to fall asleep and increased total sleep hours while enhancing overall sleep quality. Although melatonin is a naturally occurring hormone, its supplementation does not affect the body’s production of the hormone. Moreover, melatonin is a non-habit-forming supplement, making it

Different Types of Meditation for Stress

Introduction: Stress as we all know can make us anxious, worried or nervous. Stress can also have physical manifestations in form of high blood pressure, increased heart rate and lifestyle disorders such as diabetes, thyroid conditions, heart diseases and cholesterol issues. You might have tried varied interventions such as exercise, sleep, aromatherapy or even yoga. But, have you tried even few minutes of meditation? Well, if you haven’t, then do explore meditation to gain that elusive calm and inner peace. Just like yoga, meditation practise is inexpensive and does not require any special gear or equipment. What’s more, you can practise meditation at any place and at any time. Be it your office desk or your home, meditation can rejuvenate your body and mind even on the go! What is Meditation? Although meditation was practised in ancient times for purposes of spiritual enlightenment and exploring the mystical life forces, today, it is followed to alleviate stress and tension. Meditation for stress is looked upon as a kind of mind-body alternative therapy. Practising meditation can ensue a deeper level of relaxation and a calm mind. Focussing your attention while eliminating distracting or jumbled thoughts which might be causing you stress is at the core of any meditation practise. For the unversed, this may sound a tad bit difficult. However, with regular and devoted practise, meditation can lead to better emotional as well as physical outcomes. Does Meditation Helps to Relieve Stress? As we have already enunciated, stress management with meditation elucidates a sense of calm and balance that benefits emotional and overall well-being of a person. For the naysayers, the benefits of meditation do not end with a meditation session, but helps you to carry out your activities more calmly and mindfully. Moreover, meditation also helps to better manage symptoms of certain medical disorders that you might be suffering from. Research suggests that meditation for stress helps to better manage conditions like anxiety, asthma, insomnia, depression, pain conditions and even heart disease. However, it should be noted that meditation is not a replacement for conventional medical treatment that you might be undergoing, but should be practised as a gainful intervention that will support your other treatment. Meditation for stress relief can have the following emotional benefits: Handling stressful situations with a new and altered perspective Relieving negative thoughts and emotions Increased self-awareness Developing tolerance and patience for handling stressful situations Learning to live in the moment Enhanced creativity and imagination Skill building to better manage stress Types of Meditation Achieving a tranquil and relaxed state of mind is the ultimate purpose of any meditation practise. However, there are different ways through which a balanced state of mind can be achieved. Let us delve into some types of meditation techniques that are practised across different parts of the world. Mindfulness Meditation This meditation evolved from the Buddhist teachings and is the most popular form of meditation that is practised especially in the West. In this meditation for stress management, you simply observe the thoughts that come to your mind. You should not judge or get overly involved in such thoughts. Awareness with concentration is at the crux of this meditation. You can focus your attention on your breath or an object while being aware of your feelings and thoughts. Mindfulness meditation is generally practised by those people who are practising meditation without guidance. Focussed Meditation Focussed meditation for stress relief involves concentration by employing any of our five senses. For instance, you can focus on your breath or focus on an external object like a candle flame or mala beads. You can also focus by hearing the sounds of a gong or simply gaze at the moon. Though this practise may sound easy, but initially you may have difficulties in holding your focus for longer durations. Its quite possible that your thoughts might wander. In such situations, simply refocus your attention on the object in question. Mantra Meditation This type of meditation involves silently chanting a word, phrase or thought to do away with distracting thoughts. Transcendental Meditation (TM) Maharishi Mahesh Yogi founded this meditation technique which has been studied at length by the scientific community. Similar to a mantra meditation, transcendental meditation also involves repetition of an assigned word or phrase, especially given by a certified TM practitioner in a certain way. Your body settles in a prolonged state of rest and relaxation while your mind slowly drifts towards a calm state. Progressive Relaxation Also referred to as body-scan meditation, progressive relaxation is an effective meditation for stress relief. Most often, this meditation involves gradually tightening and then relaxing a muscle group in the body. This is done for all the muscle groups throughout the body. This technique may help you to imagine that a soothing wave is flowing through your being to release tension and stress. Progressive relaxation is usually practised to unwind and relieve stress before bedtime. Besides these types of meditation techniques, stress management with meditation can also involve simple activities like engaging in prayer or even walking amidst tranquil nature. Reading out from poems or religious texts such as ‘Bhagvad Gita’ or ‘Bible’ and then contemplating on their meaning is also a kind of meditative practise. Features of Meditation From the above different types of meditation, you can easily surmise that different meditative practises have niche features that help you meditate. Below mentioned are some common features that a meditative practise may include: Quiet setting Relaxed breathing Focussing attention Sitting in a comfortable position with an upright posture Positive attitude Takeaway Mastering a meditative practise takes time and patience. However, don’t let this thought of doing meditation perfectly add to your stress. You can visit meditation centres or sign up for instructor led group classes. You can also practise meditation all by yourself. Make sure that a meditative practise suits your lifestyle and situations. Some people might have ample time to meditate while some of you may

Yoga: The Secret of Success

Intro: Unleash your inner warrior and find peace within. Discover the ancient secrets of Yoga, the ultimate path to harmony and fulfillment. Key Takeaways: Yoga is the English word for ͚Yog͛. Actually, Yog is a Hindi word that literally means ͚sum or union͛.Usually, there is a disconnect between our actions & mind as it keeps jumping in and out of thesubject like a wild monkey. But there are few times when we are able to be submerged into theconcerned subject and our mind and actions unite together, lose their exclusivity and become one.This is then the Yog comes into existence. So Yog might be the new word for us but we all have experienced it inadvertently. Whenever youfind your time is flying, minutes into seconds and hours into an hour, Yog is happening. For instance;while writing examination you are well prepared for, watching an intriguing movie, playing with yourkid, breastfeeding your baby, eating your favorite food, etc. And whenever Yog happens, we enjoythe purest form of emotions, are able to utilize our senses to their extremities by default, and getthe maximum output. But the problem is we are unable to attain Yog when require it most because our mind follows ourheart like a servant and if heart doesn͛t feel to do a certain task, the mind does try but not able tomuster a threshold amount of courage to, bypass heart, become his master͛s master and deliver hispeak performance. Having failed repeatedly, the mind gradually loses his confidence to defeat powerfulheart so usually don͛t dare to attempt what master doesn͛t feel to get done and if tries againstmaster͛s will ever then is not able to unite with ongoing action or achieving Yog due to constantconfrontation with heart. And this is the main root of agony in human life. In Bhagwat Gita, Lord Krishna keeps reminding Arjuna to rein his senses ( indriyas) with the wisdom͛shelp which is indispensable to perform the duty. Since this confrontation between the heart (senses, Indriya) and mind (Intellect, wisdom) has beenhappening from time immemorial, Sage Patanjali, around 400 C.E, designed a detailed methodology,to make a human being capable to rein his senses (indriyas) as well as body for comprehensivedevelopment, known as Patanjali Yog Sutra. It is quite evident that the origin of Yoga took place thousands of years ago in India. The PashupatiA seal dated around 2350-2000BC, discovered in Indus Valley civilization shows the figure of a Yogisitting in the lotus posture which is considered to be of Lord Shiva. And pre-historic paintings atBhimbetka rock dated 10,000BC have had evidence of Shiva dancing, trident, and mount Nandi. It is quite interesting to know how the human journey starts with a heart as a master and mind asservant and then each human being has to fight his own battle to dethrone his heart and get his mindthe master͛s seat. Actually, intellect requires its sweet time to be developed in the human body; a human being in hischildhood is meant to be governed by his heart (senses) primarily. As he grows physically so doesmentally, he is supposed to and should be governed by his intellect ( mind ) being developed eachday from exposure, education, and analysis. This is the time when role reversal has to take place butheart doesn͛t want to lose his dynasty at any cost. And the battle begins only for few who are fortunate to be reminded of their mind power as Jamvant did remind Lord Hanumana of His power so that He could perform His duty, reached Lanka and conveyed Lord Rama͛s message to Sita. This is a herculean task, needs rigorous systematic training right from childhood when ahuman psyche is taking shape. Having sensed its importance, our Rishis developed an educationsystem ͞Gurukul͟ where students would have to stay in a hermitage & master their body, senses(heart), and develop intellect with the help of Yoga and studying various other subjects. With the onset of British rule, Macaulay͛s education system replaced our Gurukul system and felledYoga -tree down. But its roots remained intact as were very deep in Indian culture.And when the world begins being burnt in the diseases and depression, the yoga- shoot emergesout, soon grows into such a giant tree this time which takes almost entire world under its nondiscriminatory shade. Before we try to understand yoga insurgency in the past two decades, we must first discover whathas led the world to the brink of ecstasy crisis today, an important question to answer as well as awarning for the human race. As the population boomed in the mid-20th century (from 2.5 to 5 billion) the demand increased ata much faster pace than supply which expedited the development in all technological, nontechnological fields whether transportation, industrial, communication, education, medical, agriculture, etc., to meet the demands rising indiscriminately. But every development has its cost too and this time cost was the metamorphosis of care-compassion driven human race into commodity comparison driven. Two human traits played a key role in this nearly perfect transformation; the constant craving forchange and curiosity for the change, do compel any human being too, explore ͚what is new͛, andpossess that. Consequently, the money which would earlier have limited varieties to be consumedin is now less in number than the available commodities to be awe of. For instance; Selectinga suitable color for your home is as tedious today as selecting a suitable partner for yourself and youcan consume more money in the bathroom than the entire house͛s cost. Earlier people would be compared & judged on the number and type of intangibles but now ontangibles like a car, phone, clothes, jewelry, etc. This new transformed human race has been somewhere finding its felicity and identity incommodities & security in money rather than in compassion, virtues, and relationships. This affinitytowards non-living things spares inadequate space for loving living beings and value relationships.This materialism becomes the biggest reason for struggling relationships results in an inapparentlylonely life. And machines, of course, have made life faster but body slow and fragile. If the 21st century

The Importance of Holistic Health your Mind, Body, and Soul

According to the World Health Organization, 60-80% of the world’s population uses a holistic lifestyle as the primary method of health care. Holistic health care can be defined as combined and harmonious wellness of body, mind, and soul.