Heart and Cardiovascular Diseases in Women? {Women Stuff}

Today is World's Heart Day. So, I am borrowing this article from The Hindu Magazine, September 23, 2012. They had published a small article on how to take care of the heart. I shall try not to infringe on the copyright and am again asserting that this post may end up being a copy of the article. So, the entire credit for the post goes to the Hindu newspaper.

Symptoms of CVD in women feeling of discomfort between breasts or behind breastbone pain radiating over arms, back, neck, jaw or stomach shortness of breath, weakness or fatigue unusual anxiety or nervousness indigestion or nausea  sudden sweating, dizziness and collapse

Cardiovascular diseases are getting more prominent in women. Its no longer a man's disease!!!Its especially dangerous if you smoke, drink or lead a sedentary life or have high blood pressure or sugar or cholesterol levels or are under huge amount of stress due to personal and professional problems.

In fact, even children are at risk from the condition called Cogenital Heart Defect. The improper development of heart during the pregnancy can result in this. Mothers who do not take care of themselves or their diet during pregnancy have a high risk of having children with this defect. Also, if you are a diabetic, your child is prone to heart-related problems.

How to Prevent? Be physically active!!! Walk or exercise daily. Avoid salt, sugar and fatty foods. Eat lots of fruits and vegetables.  Maintain a healthy weight.   Quit smoking and avoid respiratory irritants.  Limit or stop alcohol.  If you have lung problem, get influenza vaccination annually.

The reason for these heart diseases are mainly the fatty deposits on the walls of the arteries. Interestingly, these deposits may occur on both the inner walls as well as the outer walls. And, in fact, there is absolutely no cure to remove the deposits on the Outer walls of the arteries so that makes weight management and diet a very important consideration in life.

If the arteries are blocked even partially due to these deposits, the blood flow is not smooth to the heart and heart may fall short of adequate oxygen and other nutrients needed to function properly. When this blockage gets severe, it can result in heart attack. Women of 50-52 are at more risk and especially if there has been a family history of coronary diseases.

So, how do you take care of your heart?
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Sexy @ Sixty

Do you stop in middle of your exercises? {Your Opinion}

This question is prompted by two facts. One of my friends with whom I regularly go for a walk always gets tired by the end of fourth round and prefers to sit down before continuing. We walk on a walking track of around 750 metres on which we prefer to take four rounds every night. Also, I have another friend whom I used to accompany occasionally on her walking trips and she used to totally halt in between the walks because she used to get tired. And, no it never used to be brisk or on a very difficult terrain either and not long even (around just 1km) and she always had jogging shoes on!!!

Yes, I do feel bad for people who are young and can't walk even that much. This is when I always realize how important it is to be physically active because I do not desire to be in either of my above-mentioned friend's place. I am lazy and that's where it all ends. But, I just wanted you to ask if you stop in between when you are doing any mild form of exercise. Also, it opens up an interesting theory which I have been meaning to share with you all since quite long.

Did you know that when you are exercising, it is advised to vary your paces with time. So, for example, if you are walking, start slowly and then work up to a brisk walking pace and then suddenly slow your pace to slow walk and then keep on varying the speeds of your walk. Likewise, when you are cycling, going from vigorous to light to medium to heavy to vigorous is recommended. The reason is it improves stamina and burns more calories. But, at any point of time, stopping the exercise in between is never EVER recommended. If you are used to doing so, never ever do that!!! Always start slow and end slowly and if you feel you are tired, slow down but NEVER STOP.

So, for how long do you take your walks or keep your exercises going? Do you prefer to stop or vary your paces?

PS: For all the book lovers, check out my review of "The Krishna Key", the latest anthropological thriller by Ashwin Sanghi here. Looking forward to seeing you there :)

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Sexy @ Sixty {Book Review}

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Overview of the Book

Sexy at Sixty. Is that possible? Namita Jain, the prestigious wellness expert, shows you how in Sexy @ Sixty, which is a celebration of this wondrous phase in your life. She aims to make it even more wonderful by giving you enough ammunition, in the form of many helpful tips on lifestyle, food, exercise and staying positive, to slay the bugbears that threaten to rain on your parade. Aimed at the modern not so young man or woman, the book is full of practical, easy to understand information:

• Tables showing you the exact calorie count of your meals.
• Illustrations for safe ways to exercise, whether by gentle stretches or strength training.
• Chapters on how to tackle everything from skin care and weight gain to stress, arthritis and diabetes.
• Easy to follow explanations for menopause or prostate issues.

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My Review of the Book
To start off, I would like to say this is a book which will urgently make you go and exercise!! Yes, it really gives that feeling of urgency, written in a fun and very compelling way. I have never read any health books prior to this one and I beg ignorance about the author, Namita Jain, but apparently she is very famous and has authored quite a few books before this.

The book as the title suggests is aimed at middle-aged people. BUT, why am I suggesting this book is because an early start would only do you good. Namita talks about exercise and diet throughout the book and she outlines how the combination of two can protect your body from the numerous health risks which attack people above 30-35.

chapters covered

She covers all topics from menopause and prostrate to diabetes, blood pressure, cholesterol, heart issues, osteoperosis, arthritis, stress and also about Postures. I would have definitely loved if she had taken some of the topics in more detail but I think she meant the book to only be an introduction. The starting chapter of the book deals with the question that whether you are a couch potato or not?

which activity burns how many calories!

Can you climb up three flight of steps without gasping for breath? Do you sleep well? Do you wake up most mornings looking forward to the day? Do you go for a walk, visit the gym, play a sport or engage in some other energetic activity at least thrice a week? Do you eat wholesome, nutritious food? Do you relax and take time out without feeling stressed?

If you answered a 'yes' to most questions, it means you lead a fit life. And, if no, you need this book. Oh, I also forgot to mention that she provides some substitute recipes for high-calorie foods. Yes, the book did make me count the calories whenever I ate anything :( But, the author is very practical and realizes that today's lifestyle is different and mentions various things in a way which will sit well with our routine. For example,

If you are going for a party, take a light healthy snack before leaving. If you are dining out, order a clear soup and some salads to fill you up and prevent binging. If going for shopping, never go on empty-stomach. That makes you pick up cookies and indulgences which you would otherwise avoid.

calorie count of foods

And, that's really true!! Happens with me. She gives a lot of exercise tips and also illustrates various yogasanas which are easy for people of 35-50 to do. She also mentions what shouldn't be done. And, finally finishes off with chapters dealing with a well-balanced diet and colors on the plate and talks about surgeries like liposuction and tummy tucks and whether they are worth pursuing or not. The best part of the book is that it talks about weight loss being essential for health and not just looks. Many examples have also been given throughout the course of the book which makes it more relate-able.     

Availability
You can buy the book here on Flipkart.com
Price - Rs 164 (18% Off)

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This review is a part of the Book Reviews Program at BlogAdda.com. Participate now to get free books!

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PS: Post contains affiliate links.

3 unlikely places for fat accumulation {Skin Care}

[Source: Google Images]

Which parts of your body do you think accumulate fat the fastest?

• Tummy - oh yes, you eat anything and it goes straight ONTO your stomach. And, extremely difficult to get rid of!!! A continuation of the fat goes as flabs to the lower back.
• Thighs - Lot of fat accumulates there especially when there is less physical activity

So, which are the 3 most unlikely places where fat gets accumulated? 

• Hips: Yes, your posterior expands as you indulge yourself in sinful delights!!! This is continuation with fat on your lower back and thighs.
• Shoulders and Upper Back: The whole region starts from the upper arms and continues to the middle of your back. And, this completely changes your body postures and body shape. Also, this fat continues and deposits on the breast region too.
• Face: Right from the temples continuing to the double chin which creates jowls on the neck, you can find the fat being deposited and that changes your face shape too. 

These are three most unlikely places and generally, unnoticeable by you when you see yourself. But, the fats on these regions are not stubborn and not so difficult to get rid of. Also, the hips and upper back are prone to appearance of stretch marks easily so be careful. Proper routine and exercise does take care of these areas. Back bending exercises are especially useful for these areas.

Suryamudra to produce heat inside your body {Health}

[Source: Google Images]

Inability to get up in the mornings is one of the worst side-effects of winters and going to schools, colleges, works and that woo with the exams on the head, its just mind boggling!!! So, try out this yoga pose which is supposed to produce heat in the body. 

• Sit in a meditative pose. 
• Hold your hands vertically upright with palms open near your ears.  

[Source: Google Images]

• Press the ring finger with the thumb and keep the palm upright for both hands. 
• Do not tense your body. Let it relax but sit upright position.

Hold this pose for 5 minutes and feel the heat seep inside your body. This position is also great for controlling obesity and for weight loss. It is a simple pose and doing it for 5-10 minutes daily can make your morning much easier so give it a try!!!

Caution: Do not do this pose if you have high blood pressure, ulcers or are suffering from fever or any other inflammatory conditions. 

Also read:
Get soft lips this winter
Is your skin itchy?
Hair Care in Winters
Keep your skin moisturized this winter with Banana
Winter Skin Care Lotions
How to protect skin this winter?

Tips to wake up during colder mornings {Health}

[Source: Google Images]

Body feels sluggish in the winters so I am putting down some tips and some yoga poses to help your body awaken in the mornings. Try them out, they actually work.

• Drink lemon/lime juice in the morning as soon as you wake up. It helps with your bowel movements. 
• Splash your face with rose water / water seven times. This wakes you up. 
• Click your teeth together to set off rousing energy in the body. Follow with gum massage. 
• Trataka is an eye exercise which should be done for the health of your eyes. 
• Rotate eyes in clockwise direction five times.
• Repeat in anti-clockwise direction. 
• Simultaneously, stretch your body completely as soon as you wake up (Yastikasana). 
• helps kick start your metabolism
• gives your body a powerful stretch
• Awaken your third eye - massage the center of your eyebrows with your forefinger dipped in oil. 
• this alerts the rational part of your brain
• Anuloma-Viloma and Kapalabhati are two amazing yogamudras to awaken the body.  

These tips will also control the unwanted weight gain in winters. 

Also read:
Get soft lips this winter
Is your skin itchy?
Hair Care in Winters
Keep your skin moisturized this winter with Banana
Winter Skin Care Lotions
How to protect skin this winter?

Another Exercise for Beautiful Breasts

I do not know how many of you have gone through my earlier post on exercises for firming your breasts and home remedies for making them big. But, not having beautiful and perky breasts are a big low-down for women whether they show it or not. Knowing that your body and all its parts are beautiful brings a different kind of confidence and attraction to the person. So, if you are low on your self-image, you should go through those posts. I am sure they would be of help and I can vouch that they have helped me. 

Now, I want to add another exercise which you can do make your breasts firmer and more round. Bring both your palms together and press hard in the namaste position parallel to your breasts and press them as forcefully as you can against each other. This helps in tightening the muscles within the breasts. You might feel that this would be no good. At least I thought so unless I tried it. To see the visible effect, try this sometime in the shower and you would see the immediate change in the position of breasts when you are pressing the hands. Your breasts shift upwards and become more perky and rounded.

A trick to get rid of stress and tiredness

I am not gonna preach that you should not take stress and anything like that. I have already done my due in that field. I just wanted to share a simple tip with you all to get rid of any stress or tiredness you might feel in the course of the day. Whether you are sitting in front of your computer or engrossed in household chores you are bound to overwork and need a stretch. In that case, the best thing you can do is to massage your scalp and eyes slowly using your finger tips.

Hold your scalp with your finger tips and move the skin of the scalp in slow motion. Do not be vigorous. Be gentle and massage soothingly. Close your eyes and leave your senses free. Do not think of anything. In a matter of few minutes, you would feel blood rushing to your scalp. Continue with the massage for around 5-10 minutes. Then, start on with massaging your eyes. Use your middle finger and press on the inner edge of the eye right next to the nose bridge. Trace a line up to the outer corner of the eye going around the under eye area maintaining a firm pressure on the skin. Do this for at least 10 times and you would feel lightening sensation which is not easy to describe. But, after this session of massage, you would feel energized. Do these massage at least once in two hours.

And, the added advantages of these exercises are better hair growth and hair quality along with erasing of fine lines and wrinkles around the eye. There are other ways to get rid of stress too.

Exercises for better posture

I was talking about relation between sleeping posture and height yesterday. So, continuing on the same lines, I would also like to bring to your attention that posture is something intrinsic to the way we carry ourselves and the older we grow, we slacken our postures and cause harm to our bodies. So, today, I would share with you some exercises for better posture. Read about the exercises here. 
And, let me remind you that better posture not only makes you look more beautiful, it improves your self-confidence, helps with self-esteem issues you might have and causes your body to lose unnecessary weight and makes you look even more attractive. So, start practicing these exercises for better postures from today.

Yoga to reduce weight

Today, I would be sharing with you a yoga asana which helps in reducing weight. It is the Alternate Nostril Breathing (Nadi Sodhana or Anuloma Viloma). It not only helps in reducing your weight, but it has lot of potential health benefits. It helps in cleaning and rejuvenating your vital channels of energy. Some other benefits are:

• The exercise produces optimum function to both sides of the brain: optimum creativity and optimum logical verbal activity. This creates a more balanced person, since both halves of the brain are functioning property.
• best technique to calm the mind and the nervous system.
• helps in combating asthma.
• balances body weight. Increases it if you are too weak or decreases it if you are overweight. 

The videodescribes the step by step procedure of anuloma-viloma breathing exercise.

Exercise for firming breasts {Health}

Couple of simple exercises can firm up your breasts and keep them in shape for rest of your life. Do them on a daily basis.

• Stand against the wall at one arm distance placing both your palms on the wall in a horizontal position. Your arms should be parallel to the ground. Now, bend your elbows towards the wall and move only your upper body towards the wall without bending your back like doing push ups against the wall. You will feel the tension near the diaphragm. Now, release your elbows and move back into the original position. Repeat the exercise for 50 times daily.  
• Stand straight in an attention position. Rotate the shoulders in a backward motion without moving any part of the body for 100 times daily. You should feel the movement in the breasts.

Reducing Belly Fat {Health}

Exercises are important part of our regimen. But, there are some parts of the body where if fat gets accumulated, it becomes difficult to cut down by regular exercise. I am  talking, here, about belly fat which affects many people and they find it difficult to remove. There are some yoga postures which, if practiced daily, would help in reducing belly fat and also in reducing the body weight:

• Yogamudra: Sit with legs crossed. Reach your arms backwards and hold your left wrist with your right hand behind your back. Then, bend forward, bringing your forehead and nose in contact with the floor. Breathe out during the process. Maintain this state for 8 seconds and then rise, breathing in. Practice 8 times. This is one of the essential asanas for women. It should be practiced everyday.

          Benefits: Strengthens Digestive System, relieves constipation, helps with menstrual problems, strengthens heart and removes belly fat.

• Bellows Posture: Lie on your back. While breathing out, bend your right leg and bring the thigh close to your chest. Hold your right leg firmly with your both hands. Maintain this position for 8 seconds, holding the breathe. Lower your right leg while breathing in. Repeat with your left leg and then with both legs together. This comprises one round. Practice 8 rounds. 

          Benefits: Strengthens digestive system, relieves constipation, helps remove gas and reduces belly fat.

• Hare Posture: Kneel down and hold both heels firmly with your hands. While exhaling, bring the crown of the head into contact with the floor in a posture of bowing down. The forehead should touch the knees. Maintain this posture for 8 seconds, holding the breathe. Breathe in while rising. Practice 8 times.

          Benefits: Improves memory and concentration, good for meditation, helps in throat and thyroid problems and reduces belly fat.

• Bird Posture: Stand up straight. Keeping your left leg standing straight and firm in the floor, stretch your right leg as far back as possible. Extend your left arm forward and right arm backward, keeping both arms parallel to the ground. Reach out your right hand hand towards your right toes as if to touch your toes. Keep your back straight. The right leg may be bent slightly upwards. Hold for 30 seconds. Repeat this posture with your left leg stretched backwards. This completes one round. Practice 4 rounds.

         Benefits: Develops perfect balance, strengthens nerves in arms and legs and helps reduce body weight.