Have you ever felt too tired to get out of bed, even after a whole night of sleep? Or cancelled on meeting a friend as it got too overwhelming suddenly. These are not signs of laziness. Yes, many people feel we are too lazy to perform day-to-activities and want the easy way out. But in reality, there is just a huge amount of sudden emptiness we can’t seem to shrug off. Depression is a serious medical condition which requires urgent help from psychiatrists. Ignoring it might lead to suicidal thoughts a worst.
Before going into deep meditation stage you need to follow the simple niyam/Rules of Yoga. In addition, medications for depression or stress need a lot of time to reach that level. Cause, we can not get into that stage of self-awareness very quickly. But, with the help of some yoga asanas, everything is possible. Yoga helps improving blood circulation to our brains. It also increases the production of mood-enhancing hormones to help us feel relaxed.
1. Bridge Pose (Sethu Bandhasana)
Lie down on your back on a flat surface. Use your yoga mat. Now, place your arms parallel to the body, palms on the mat. Bend your knees and drag your feet towards your hips. Also, make sure your feet on the floor are slightly apart. Now, start lifting your hips up. Raise your lower back off the floor too. Then your upper back. During this, Your torso should touch the chin.
in Addition, squeeze your hips together and push them upwards. So, mainly both the sole of your feet, your shoulders and back of the head is grounded, Rest of the body in the air making like a bridge. Hold the stance for 3-5 seconds and relax back. Repeat it a few more times. Keep your Face relaxed.
2. Standing Forward Bend (Uttanasana)
Stand straight and let your feet be close to each other. Put the hands on your hips and Roll back your shoulders. so that your chest will pump up. Now, Bending from the hips Lean your upper body forward and bring it down. Keeping your spine straight Balance the stance by letting the arms extend down to hold the floor. Your arms should be right below the shoulder line. Take a deep inhale and as you exhale Lower your torso towards the legs and wrap the arms around your ankles. you could slightly bend your knees. but not too much. Hold it for few breaths and comes up slowly.
This video showing 2 asanas including the Forward Bend.
3. Upward Facing Dog (Urdhva Mukha Svanasana)
Lie down on your abdomen and keep your feet apart by a few inches. Your toes should be facing out. Now, Bring the hands on either side of your chest and place the palms on the floor. Roll out your shoulders. With the help of your palms, lift your upper body from the ground. Arch up your back and look forward. Your arms should be right below the shoulders. There should not be any stress in the lower back. squeezing your hips will take away the extra pressure from the lower back. Breathe out slowly and relax your body down.
4. Child Pose (Balasana)
Sit down on your thighs and place your palms on the knees. Your feet at the back should be touching inwards. Bend your upper body forwards and simultaneously, straighten out your arms towards the front. Your torso should touch the upper thighs and the face should be right above the floor. Keep your arms straightened out forward on either side of your head. Thus the final position is like a child sleep sometimes. The spine should not be curved.
5. Corpse Pose (Savasana)
Perform this yoga-asana at the end to relax your entire body. Lie down on your back and extend the arms out on either side, palms facing up. Let your legs extend sideways and relax them. Close your eyes, breathe in and breathe out slowly, calming down your body and soul. No Muscular movement, every muscle, every joint should be relaxed. Don’t try to control anything. Concentrate on your Breathing keeping your face soft and tension free.
A blended medication of yoga and counselling will help you combat the depression. Remember, Yoga is Mother Nature’s way of helping her children out of severe conditions.
Tips for staying healthy and fit even with a Regular 9.00-5.00 Job
When was the last time your office-lunch was something healthy, cooked at home? Our lives become quite hectic especially for the youngsters new to the 9 to 5 lives to Stayfit.
But this does not mean we sacrifice our health in the hands of tight schedules.
The first step to maintaining a fitness schedule is to understand how you function on a daily basis. What you eat, your sleeping schedule, favourite comfort food or even activity, adds to how your health is. Here are are a few ways to use your daily schedule to improve your health and stayfit.
-Keep your diet simple
The online blogs are teeming with diets which can possibly get you to size 0 by week 3. But keep in mind; you cannot afford to faint during a presentation. Just follow these simple plans.
– Drink lots of water.
Studies say that Water Intake Affect Energy Levels and Brain Function.
Drink Enough water
If you don’t Drink Water (stay hydrated) throughout the day, your energy levels and brain function will start to suffer.
So, Set your goals to finishing 3 X 400ml bottles of water in 6 hours.
– Say NO to energy drinks.
Of course Sting and Red Bull taste like heaven. But guess what else is flying higher along with your energy? Sugar levels. Skip them out entirely. Keep chilled bottles of cucumber water to refill your energy slots.
– Keep a proper balance between veggies and meat/plant proteins.
All the nutrition received is integral in keeping you awake and ready for the world
– No big gaps. 3 pm lunch means a 6 pm fruit salad or something light and healthy. Your body needs fuel.
In the age of power naps, we receive 0 power and a few snores to be precise. We calculate hours of rest on your fingertips. The only reason our energy levels were so high during childhood was that sleeping on time was mandatory. Let’s bring it back
– Perform activities which make you doze off
Is your favourite movie keeping you awake? Ditch it post-11, go for the most boring film or book near you and you’ll feel your eyelids getting heavier by the minute.
– Dim down the lights in your home within 10:30 pm
Imagine someone turning on your LED at 6 am, irritating isn’t it? Dimming the lights before heading to bed cools down the rooms and also sets the environment for a cosy low-lit atmosphere you wish to rest in.
-Find YOUR Perfect Workout
There are so many unique exercise routines out there for Stayfit. Weightlifting, Cardio, HIIT, Karate, you name it. But which one makes you wish to leave the chair and getting sweaty? Find your inner rage-machine.
– Find workout routines which suit your time.
If gym workouts take too long via travel, learn the exercises to practice at home. Add a few pieces of equipment such as dumbbells, gym ball, Abs-curve for better benefits.
– Eat for energy
Even if you workout for 30 minutes, your body needs some fuel to power up. Protein biscuits, banana, fruit smoothies, pick your favourite and see the results.
Our professions and fitness are bi-product of goals we always wished to achieve.
Bread Lovers always have so many choices to pick. Before we go deep into the nutrition of bread lets discuss why we need to take care of our nutrition. Firstly you have to Calculate what you eat if you are finding it hard to manage your weight. Secondly, Try foods which have fewer calories and better nutrition for your daily life. Don’t just fast to lose weight it’s dangerous to health too. In this article, we will tell you about the nutrition in 4 types of bread that are easily available in the market and most of us use them in our daily life so pick the right one.
The biggest difference between brown and white bread is its processing. Much like grains, the flour is more processed than in whole wheat bread. Basically, the germ and bran of the wheat grain are removed and only the white, starchy endosperm part is left, which is the least nutritious. White bread is also sold with added sugars (fructose corn syrup & refined sugar). Calorically, there isn’t a significant difference but based on nutrients, brown bread is far superior and beneficial for us.
As mentioned above, in contrast to white bread,
whole wheat bread during its processing has the germ and bran intact = more nutrients. The real reason we are told to opt for naturally brown or dark colored food! Whole wheat also provides more fiber, protein, vitamin E & B, magnesium, manganese, iron, phosphorous, potassium, zinc and phytonutrients (plant lignans that protect us against breast cancer & heart disease.)
So how does multi-grain compare to whole wheat? Well, much like the name suggests, it contains many different types of grains as opposed to whole wheat bread. It includes oats, cornmeal, barley, wheat, millet, flax or others. Out of all the bread, multi-grain contains the most fiber and if you don’t mind the earthiness of the bread, you can definitely add it to your diet.
P 28 high protein bread makes it easy to add protein into your diet without a fuss. It’s 100% natural and contains whole wheat, whey protein, oats, flax seed, sunflower seed, and millet. It tastes like a hybrid of multi-grain + white bread. It’s also rich in omega 3 and essential amino acids. With 14 g of protein and 12 g carbs per slice, I get the perfect combination of both.