Is meditation preferred for you than exercise activity?

Which is better for your system: meditation or exercise? On the top, it looks like an obvious decision - physical activity can enhance our muscles, bones and heart, and has been proven to promote the production of oxytonin and other 'feel-good' chemicals. Whilst yoga is, well, a trend. Right?

Wrong. Or, at least, possibly wrong. Today, a report published in the Journal of the American Medical Association has suggested that mindfulness may be a better treatment for chronic back pain than other ordinary exercises.

Study head Dr Daniel Cherkin uncovered that "training the brain to respond in a different way to pain signals may become more effective, and last longer, than traditional physical therapy and medication."

It isn't the first piece of clinical research to claim that meditation has the advantage over exercise. Research workers have long extolled the virtues of the relaxing practice, sensing links between mindfulness and a more robust immune system, exposing that yoga breathing techniques can fortify your lungs and, five years back, even proclaiming that yoga may be "more powerful than morphine" for treatment.

So, if you can manage to find a treasured spare half full hour every day, what for anyone who is doing with this time around? Could it be more physically beneficial to hit the gym or sit quietly on the floor, cross-legged and clear-minded?

Two years previously, Dr. Madhav Goyal, a professor at the esteemed Johns Hopkins College of Medicine, published a study that acknowledged the mental advantages of meditation, but stated that the physiological advantages were matchless to those genuine exercise brings.

 "We included 47 trials with 3,515 members," Goyal creates. "Mindfulness meditation programs had modest evidence of superior anxiety, pain and depression, and low evidence of improved stress/distress and mental health-related standard of living.

However, Dr. Goyal says he "found no data that deep breathing programs were better than any effective treatment - drugs, exercise, and other behavioral remedies."

Other studies - like the one published today - have suggested often. Beth Shaw, founder of Mind Body Fitness and writer of Yoga Fit, posits that meditation can indeed rival - and in some cases surpass - physical exercise in conditions of its benefits.

 "Meditation can stimulate your parasympathetic stressed system," says Shaw, "or the branch of your peripheral anxious system that helps your system return to a calm, laid back state following the threat of hazard has exceeded. When this branch is activated, the body can normally refresh, repair, and restore itself.

 "In addition, it can clear your mind for better quality sleeping, improve athletic performance by refining your ability to give attention to a situation or goal, decrease your respiration for longer, deeper breaths and boost your disease fighting capability by slowing the creation of the stress hormone cortisol.

 "Meditation is now commonly used to take care of mental health disorders, craving, and everyday stress, as well as to heal physical illnesses and promote better rest."

Anne Grete Hersoug, an trainer in Acem Yoga and a medical psychologist at the School of Oslo, also feels in the profound physical ramifications of deep breathing - but wouldn't normally consider it a powerful replacement for exercise.

 "According to scientific tests," says Hersoug, "Acem Deep breathing has been found to have a profound physiological effect on the practising individual. It allows the meditator to deeply relax, leaves them being more energised and is overall a refreshing experience - much like recharging one's batteries.

 "These physiological rest results are measurable in terms of increased air intake and reduced heart rate," remains the psychologist, "and thus, psychological exercise may benefit you physiologically."

However, whilst Hersoug acknowledges the benefits meditation can have on your body, she most important feels that first and, mindfulness is ideal for the mind.

 "A lot of the physical benefits associated with profound leisure and mindfulness come as a by-product of calming mental stress," Hersoug reveals. "I would not make an evaluation between meditation and physical exercise. Meditation cannot replace around 30 minutes of exercise - which is greatly different from fitness training.

"I'd rather say that people need to make time for both physical exercise and mental techniques."

Calcium can guarantee great night sleep

Calcium has been regarded long as good for our bones, nonetheless it might also be the key to a good night's sleep, says a new study, unveiling a new theory how sleep gets results.

The scholarly study showed that sleep is determined by the activity of calcium inside neurons.

Moreover, it had been also revealed a system regulated by calcium ions is definitely responsible for controlling the sleep duration.

The study, posted in the journal Neuron, contributes to the treatment and knowledge of sleep disorders like insomania and rest apnea and other linked neuro-degenerative diseases.

Over a life time the amount of sleep needed gets slowly but surely reduced, in both pets or animals and humans.

Sleep allows the body to recover from the effects of daily life, such as removing waste products from the brain and restoring the disease fighting capability, and may use the right time to process experience and lay down long-term memories. 

However, the fundamental reasons for sleep and the mechanisms by which sleep period is regulated remain generally unknown.

"Although sleep is a simple physiologic function, its device continues to be a mystery," said corresponding author Hiroki Ueda from the University of Tokyo in Japan.

The workforce developed a computational model of sleep and discovered seven genes accountable for causing mice to stay awake or fall asleep. 

The research group examined their predictions against 21 different genetically modified mouse types then.

Out of your 21, seven exhibited significant changes in sleep duration. 

In addition, the research group also demonstrated that the inflow of calcium ions into neurons is required for mice to drift off and that pumping calcium ions out of neurons is required for mice to wake up. 

"Sleep is probably the most fundamental physiological features. From flies to humans, it seems that most animals sleep, but we still know hence little about the molecular processes by which sleep duration is normally regulated," Ueda added. 

Furthermore to becoming innovative molecular targets for rest drugs, the genes we've identified may possibly also become targets for medicines that treat selected psychiatric disorders that take place with sleep dysfunction, the experts suggested.

Hair and Honey

Nectar(Honey) is broadly known for assisting with weight administration and sound life, however nectar is just as useful for your hair care as well. Here's the means by which:

Nectar is an emollient which infers it is a trademark conditioner. This makes it a fantastic hair conditioner that smoothes your hair. Along these lines, on the off chance that you are taking a gander at recovering your characteristic composition, nectar is the thing for you.

It is a characteristic cancer prevention agent, so it tends to make your scalp solid and empower hair development. It is likewise rich in vitamins and minerals, so utilizing it as a part of your hair care routine can leave your tresses looking shinier, feeling milder, and in a general more sound condition.

As nectar is an emollient, it in like manner improves the quality of the hair follicles, which are accountable for hair advancement. Investigators say that suitable use of nectar of treatment of hair can awaken the resting hair follicles which bolster the improvement of hair.

We as a whole realize that nectar is a humectant; it tends to keep the loss of sogginess from your scalp. Regardless, nectar has in like manner high sugar content which holds soddenness. This likewise envisions hair fall and strengthens the hair follicles.

Nectar likewise contains antibacterial and germ-free qualities. This keeps your scalp from contaminations or psoriasis and tends to keep your scalp clean and microscopic organisms free. This additionally keeps you far from dandruff and irritation on your scalp.

On the off chance that your hair is dry or expanded contamination and direct presentation to the sun has made them inert, then utilization of nectar can bring back that lost sheen and sparkle of your hair.

Nectar is a characteristic lightener so it serves as a characteristic technique to include unpretentious highlights or marginally lift your hair shading generally. For a more serious impact, consolidate nectar with your most loved conditioner, and include a press of lemon juice. In case you're hoping to obscure your hair, consider utilizing molasses as a substitute.

Beat The Summer

As the sun can be showering his unconditional take pleasure in for us with the elements ranging between 36-39 Celsius, we human beings can't help conceal in nooks and corners of the hardly shading tree in order to avoid sunshine tan or the most severe sun stroke. Listed below are more ways to keep carefully the various aliments,summer provides.

10 methods to beat the summer time are:

1. Fluids: Drink a good amount of fluids like fruit drinks, water, butter milk as well as jal-jeera. the physical body will dehydrate because of excessive amount of sweating, due to this your body loses essential nutrients, which causes weakness, immunity issues, pores and skin related weight and complications gain. Drink at least 7-9 cups of water, you can choose flavored water with the addition of a bit of fruit to the water. Ensure you avoid aerated refreshments, minimize tea, alcohol and coffee in-take.

2. Skincare: At one level or the other just about everyone has come across issues with skin during the summer months, either because of swimming in the sweating or pool. First thing one needs to consider may be the clothing, wear loose, airy and sweat absorbing clothes like cotton, jute and add color to your wardrobe too with bright colors. second important things one must note may be the use talcum powder, It can help prevent excessive sweating, keeps your body neat when rubbed against cloths and prevents prickly high temperature rash.

3. Sunglasses: did you know harsh Ultra violet rays causes lines and wrinkles around your eye and escalates the chances of cataract. Since you now know, try wearing sunglasses if ever you come out in the sun.

4. Sunscreen: The severe summer weather causes many skin based concerns which starts appearing in the long term just like the skin discoloration, premature ageing of your skin, skin tumor and facial brown areas. As a way to prevent each one of these, one must apply generous volume of sunscreen. When choosing the right sort of sunscreen, keep certain items in mind just like the product make - normal water based solution, SPF power, waterproof or certainly not and decision according to your skin layer type always, i.e oily pores and skin, dry skin, normal pores and skin.

5. Face wash: Be sure to wash you encounter and neck at least twice a working day as it helps take away impurities and stops any breakouts due to dirt and oil. post face clean moisturizer your face to avoid dry skin.

6. Supplements: Do not forget to take your daily vitamin supplements, B-complex, vitamin C and Omega 3 etc are incredibly important vitamins, they are essential for everyday performing of the physical overall body.

7. Sunburn: To struggle the peeling of your skin , redness and unpleasant sting caused because of harsh Ultra violet rays, use these remedies to lessen sun burn
a) baking soda +drinking water , make it right into a paste like regularity and connect with the burn area.
b) Aloe vera, apply the paste of aloe vera on the burnt area, the properties of it'll ease the pain and assist in recovery.

8. SAD: Seasonal affective disorder: often called summer blues and summer time depression. It medical indications include nausea, overeating, craving for carbohydrate goods and oversleep. Speak to a doctor to get right treatment.

9.  Exercise: Regardless of what season it is, the easiest way to remain healthy and fit is normally by exercising, you could possibly hit the gym, pool as well as the closest yoga centre. This is the easiest way to remain agile year-long.

10. Foodstuff: Ditch those spicy pickles and enjoy some nature's bounty of fruit and veggies, this real approach you will avoid a whole lot heartburn together with indigestion problems.

12 steps to avoid the un-necessary visit to the hospital

1. Ensure that you eat at a place which is clean.

2. Ask your waiter about the source of water that he offers you. If uncertain, ask for bottled mineral water. Spending a few extra bucks for a bottle of mineral water is far cheaper than paying for the doctor’s consultation and medicines!

3. Wash your hands before eating. With children too, ensure that they wash their hands both before and after eating.

4. Hot, freshly cooked food is always better than cold, preserved one.

5. Wash fruits and vegetables thoroughly before eating.

6. If you have a domestic help, or a cook, make sure they have washed their hands before cooking or serving.

7. The age old advice of boiling water used for drinking still holds true!

8. If you notice symptoms like vomiting or diarrhea, replenish yourself with plenty of fluids.

9. In case of fever or blood in stools or diarrhea, visit a hospital at the earliest. You may require more fluids and antibiotics.

10. WHO recommended Electral formula is available at all pharmacies. Use it to replenish fluid loss from diarrhea and vomiting. It is very easy to consume, and replenishes important elements in the body.

11. When you travel, carry Electral with you and take plenty of fluids.

12. Throw away foods kept in the open for long periods of time or food which has acquired a foul smell.

Why do Food Poisoning happens & what are the symptoms?

It is that time of the year when the heat gets to you. Your sense of discipline on things that are clean and hygienic may take a backseat when it comes to cool scoops of ice creams, refreshing glasses of shakes and juices, soothing morsels of street food or plain bottles of cold water. Food poisoning or a Topsy-turvy tummy may just be the price you will pay. Ignorance is bliss. Well, NOT ALWAYS! Food poisoning is very common in India for many reasons, the most obvious being a lethargic attitude towards the standard of hygiene.

Causes And Outbreaks Of Food Poisoning

      Food poisoning results from contaminated food or water and affects all people irrespective of what their social or economic strata. Unhygienic cooking conditions, poor or improper hand washing and general ignorance among the masses offer bacteria and viruses very conducive breeding grounds. Food poisoning can also result from toxins present in mushrooms, under-cooked food and from food kept out in the open for long periods of time.

      One contaminated source is usually the source of misery or infection for many people. Observe some recent headlines as follows, for example: 07/09/11: Lizard lands in mid-day meal, sends 44 children to hospital, 06/12/11: Gujarat: Over 300 people affected with food poisoning, 21/02/12: 70 hospitalized with food poisoning in Chhattisgarh.

Symptoms of severe dehydration/Food poisoning that SHOULD NOT be Ignored:

       Dehydration is mild in most cases, with people presenting at the hospital or emergency with diarrhoea, abdominal pain and vomiting. In children, it can become a serious condition due to dehydration. The symptoms usually start appearing within 36-48 hours of consumption of the contaminated food. Symptoms like blood in stools and fever can herald a serious infection and further complications like sepsis and even death, unless treated early.

Signs of severe dehydration :

· Lethargy

· Drowsiness

· Cramps

· Fever

· Blood in stools.                                                

· Suffering from constipation and irregular stool pattern.

What is the Right age to have Babies?

As a woman nears her thirties, she should be cautioned about having babies; the reason being that from 30 years on wards, women experience a decline in fertility. Consequently, at 35, the complications related to pregnancy intensify, making a woman and her baby susceptible to many kinds of risks including birth defects and miscarriage. Hence, the importance of having kids before the age of 35 years.

causes for decline in fertility:

            Age and fertility go hand-in-hand with the latter decreasing with increasing age. A number of reasons that can cause this decline are:

· Reduced number of good quality eggs in the ageing ovary· Medical co-morbidities with increasing age

Is it safe to have babies after 35 years?

            The answer is NO. Even though medical care has made it safe for women to deliver after 35 years, the infertility and pregnancy complications are much higher for this group of women than for younger women.

Other problems/risks

· Some other health risks associated with late pregnancy or pregnancy after the age of 35 years are:

· Women above the age of 30 years automatically stand to be at more risk of developing high blood pressure and diabetes

· Stillbirth is more in women above the age of 35 years

· Older women also tend to have low-birth weight babies, weighing less than 5.5 pounds during birth

· Cesarean is more common for women having their first child after 35 years

Take Care!

· Foods rich in fibre, starch and folic acid are recommended to reduce risks of complications. A well-balanced diet containing lot of minerals and vitamins should essentially be a diet for pregnant mothers.

· Cigarettes and caffeine should be avoided.

Precious kidney, plz preserve it !

On World's Kidney day [10Mar], let us know how to save our kidney from hazardous practices.

35% of adult have high bp do you know why ? its bcoz of high Sodium intake

Any form of sodium will add up and eventually lead to uncontrolled hypertension which is the major risk factor for kidney disease.

Sodium - Its a silent killer and the world’s topmost cause of death.

Per day its allowed to consume only 2gms of sodium, Imagine whether we are following it?

To reduce the intake of sodium avoid

packed food

noodles and biscuits

bakery products

milk products (Cheese, butter...)

Sodium and potassium have opposite effects on heart health:

• High salt intake increases blood pressure, which can lead to cardiovascular disease, kidney stones, stroke
• High potassium intake can help relax blood vessels and excrete the sodium and decrease blood pressure.

Good practices

• Don't add salt while cooking instead sprinkle a little while eating
• Consume at least 3.5 gms of potassium per-day and avoid more than 2 gms of sodium
• Consume high potassium food (dark leafy greens, Potatoes, Squash, Yogurt, Fish, Avocados, Mushrooms, and Banana) 
• Say no to alcohol 

Why Fluids and Electrolytes intake should be increased during summer?

The long days of summer bring us warm, sunny days, vacations, and loads of different fruits and vegetables. Summers mark the entry of some typical fruits and vegetables including mangoes, peaches, plums, melons and squashes into our daily eating. Beat the scorching heat of the sun in summers with nature’s gifts. Here is a list of foods to be…

Fluids and Electrolytes

            Pure water is the best drink to quench thirst. Our body cannot store water, so one must drink plenty of it to replenish losses due to dehydration, excessive perspiration or strenuous exercise during elevated temperatures to maintain healthy function of body cells. The usual recommended amount of water intake for normal kidney functions is 6-8 glasses a day, but to make up for the sweat and other losses, especially during summers, this could mean even double. As much as two litres of water can be lost due to sweating in humid weather. For those who have a high threshold for thirst do not go by the thirst factor, make sure you drink enough water or you are at risk of developing renal stones or urinary tract infections.

Water losses can also be replenished by fluid intake through seasonal and fruit juices. Soups and beverages, cold soups like gazpacho are very refreshing. Beverages like lassi, aam ras, sattoo, jal-jeera, jamun and phalsa sherbet, nimboo pani, ginger ale, plum, rose sherbets, iced tea, kokum, plum juice, almond thandai, coconut water, soya milk shakes, smoothies, yoghurt drinks are useful to meet our increased water requirements during summers.

Electrolytes are the dissolved minerals present in our body cells. Potassium, sodium and chloride are the three most important electrolytes needed by us in right amounts for survival. 

Fruits and Vegetables to maintain Good water level in the body

Vegetables and fruits in our daily lives act as a bonus, as they are the storehouse of all the essential nutrients right from antioxidants to a variety of vitamins and minerals. Besides being a storehouse of nutrients, fruits and vegetables also provide us with lots of water to replenish the water losses during the hot summer season. Almost 85 percent of fruits and vegetables is usually water. Some of the summer fruits and vegetables that help us to bear the rising mercury during summers are:

· Watermelon: It is considered an ideal food for summers due to its high water content (90%) and sugar content (8%). Besides these, watermelon is a rich source of lycopene (disease protecting nutrient) and vitamin C. It also provides good amount of potassium that is required to maintain water balance especially during summers.

· Summer Squash: It is 95 percent water and low in calories. Its juice is found to be useful for hyper acidity and cholesterol reduction.

· Dry Fruits: Raisins, figs, apricots are high fibre foods, containing more fibre than most other fruit and vegetables.

· Berries: Jamun, phalsa, shah-toot contain pigments (anthocyanin) that have beneficial effects on connective tissue and inflammation. Berries are also good sources of fibre, potassium and vitamin C.