Health and Beauty Tips

Ab Exercises: Best Ab Exercises for Women

2017-01-22T01:43:00.000+05:30

Who wouldn't like to flaunt ripped six-pack abs? While that is not entirely a true definition of fitness, aesthetically it is what many fitness enthusiasts aspire for - the proverbial six pack abs. The most popular symbol for fitness globally is a well-defined set of abs! Case in point is the recent music video of Kala Chashma with Katrina Kaif and her enviable abs. They would kill for it or (theoretically) die trying!

If you've been slogging in the gym without any results, here's some expert advice on the best exercises for abs. There are two simple rules that need to be followed - lose fat and build muscle. Keep in mind, we all have a potential six pack abdomen lurking underneath the layers of fat. Hence, for definition, you would require a really low fat percentage in the abdominal region for the abs to be visible. Which means, a carefully calibrated diet is extremely critical with respect to obtaining washboard abs. A sound diet plan coupled with an exercise programme can help you achieve the desired look. Most importantly, you need time, patience and dedication.

Having said that, most people, in their efforts to obtain the six pack, focus on ab exercises only and perform 1000s of crunches and completely neglect their back muscles. This imbalance can drive the spine out of its neutral alignment and lead to injuries.

Thumb rule: Do as many crunches as you can do back extensions. It's important to maintain balance in the strength of these two muscle groups to maintain the integrity of the spine and to improve your posture as well.

When it comes to nutrition, a diet plan that is 30 percent protein in the form of lean meats, 40 percent carbohydrates (preferably from fibrous, low glycemic foods) and 30 percent fats from whole foods, is desirable.

Here are five exercises that one can do to target the abs:

1. Plank

Lie on a yoga mat (or the floor) belly-down. Now, raise your feet so you are on your toes and your arms to rest on your elbows. Elbows should be just below the shoulder and not ahead or behind. Shoulder, hips, knees and ankles should be aligned and your head should be aligned with your spine. Basically, your body should look like a raised plank. Maintain a normal breathing pattern and hold this position as long as you can without losing form. Start with 30 seconds and over time, increase the timing to 2 minutes.

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2. Side Planks

Lie on your side. Elbow directly under your shoulder. You can also be on your palms to begin with and then on your forearm to progress with. Lift hips off the ground. Shoulder, hips, knees and ankles will be in a diagonal straight line. Neck aligned with spine. Maintain a natural breathing pattern throughout and maintain position till you can maintain proper form and alignment. Repeat on other side.

The above exercise can be scaled down by keeping your knees on the ground. Go onto your toes as your core gets stronger.

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3. Hollow Rock

Lie on your back with your legs in front and arms overhead. Lift shoulders off the ground till the lower part of your shoulder blade is on the ground. Feet should be off the ground by about 6-8 inches. Rock back and forth with your pelvis as the fulcrum. As many reps as you can maintain form.

4. Russian Twists

Sit on your sit bones with your torso angled at a 45 degree angle. Knees are bent and at a 45 degree angle from the hip. Using a med ball, bottled water or any weighted object, tap the ground close to your hip with it and then lift and tap the other side. Hips, legs and trunk should remain rigid throughout the movement. Inhale as you tap the ground and exhale as you lift.

5. Sit Ups

Lie on your back with your knees bent and feet on floor. Raise your arms overhead and inhale. As you exhale, lift your trunk and reach for your feet with your hands. Once the shoulder crosses over the hips, inhale and go back to starting position.

Top 9 Beauty Tips for Gorgeous Skin and Hair

2017-01-22T01:03:00.000+05:30

Could your skin be more clear and smoother than it is? Could your hair be any silkier, stronger and voluminous? All of this without having to spend thousands of rupees are your next-door salon? Yes, absolutely! I come across hundreds of young women looking for desperate solutions to their skin and hair problems and expecting me to wave my magic wand and tackle their issues overnight and transform them. I would love to oblige but the truth is that nature doesn't bloom overnight. The smallest seed of a plant also needs to be planted, nurtured and cared for before it can blossom and show its magnificence. Though we live in a world of "insta" or instant options, some things cannot be played around with.

With the festive season around the corner - Durga Puja, Karvachauth, Diwali and endless parties and festivities that go with it, the skin and hair need to look healthy and stunning. In this article I have conjured up some INSTA recipes (both magical and natural) that are guaranteed to work and give some fabulous results to dead looking skin and hair. So wake up and imbibe these spells into your festive look.

1. For Dull, Oily and Combination Skin

Massage the skin with iced yogurt and sprinkle some sugar along with it. Now take orange halves and scrub gently until the granules melt. Wash the face with iced water and see the difference.

2. For Dull, Tired and Dry Skin

Massage the skin with papaya. Then make a scrub by mixing oats and honey along with a little cold milk and scrub the skin. Wash off with ice cold milk and water and pat dry.

3. Suffering from Frizzy Hair?

Try this simple, quick and easy-to-make spray. Take slices of two lemon and simmer in two cups of water until it reduces to half the amount. Pour the liquid into a spritz bottle and spray on your hair. Not only will there be a wonderful natural sheen but static and fly away hair will be gone!

4. For Natural Hair Colour

If you have a brownish tinge in your hair and don't have the time to henna or colour it, then take a few sprigs of rosemary from the kitchen shelf and simmer them in 2 cups of water along with 2 tsp black tea until it reduces to half the quantity. Mix with 1/4cup of shampoo and every time you shampoo, use this mixture. Leave the shampoo in your hair for about 15 minutes and see the difference it makes.

5. For a Smooth Back

Planning to wear a low back blouse, backless dress or choli, but have no time to go in for a body scrub to show off a smooth back? Here's a quick home remedy. Take 1 cup of sea salt and mix it with half a cup of olive oil. Add 5 drops of sandalwood oil and mix well. Store in a jar and scrub the areas of your body you want to flaunt. Wipe off with a wet towel.

6. Dealing with Under Eye Bags and Dark Circles

Take used chamomile tea bags and store them in the freezer. Grate half a cucumber and massage around eye area and then lie down with the tea bags on your eyes for 10 minutes.You will find an instant difference in the way your eyes look and feel.

7. Instant Face Lift

Wash your face with ice water or simply rub and ice cube with a tsp of honey on the face. Beat an egg white until it peaks and brush onto your skin and let dry. You will feel the stretch in the skin. wash face with icy cold water.

8. Tired Eyes?

Long hours at work, then shopping and getting things organized for the festive season can be tiring. I would suggest you make this wonderful eye wash which will make you feel refreshed instantly. Take iced spring water in a bowl and add a few drops of rose water, 2-3 drops of honey and immerse one eye into it. You can also open your eye a little and then close it. Throw away the liquid and make the same water for the other eye and repeat the process. After this, splash the eyes with cold mineral water. There maybe slight redness for some time but it will go away soon and your eyes will feel refreshed in minutes.

9. Quick Hair Care

Don't have the time to shampoo and blow dry your hair even though it is oily? Well, sweat not. Sprinkle talcum and amla powder onto your hair brush and overturn the hair over your head and brush from the nape of the neck to the tips .Now throw your hair back and voila you have bouncy oil free hair in minutes!

So these are just a few of my secret 'insta' beauty recipes. Use them and enjoy but never substitute them for a regular skin and hair care regime.

How to Get Rid of Pimples Fast and Naturally

2016-12-05T16:08:00.000+05:30

This article will answer your marvels on the best way to dispose of pimples easilly, rapidly and normally. Pimples can be extremely irritating particularly when they draw close to your vital days. In this way, look at these focuses to know how to recover your ideal appearance.

Instructions to Get Rid of Pimples Swiftly

1. Apply Aspirin Mask

On the off chance that you have a few supplies of headache medicine tablets in your emergency treatment unit box, you can work it well as a pimple remover by transforming it into a cover. Here is the guideline you can do to make an ibuprofen veil:

• First, take maybe a couple ibuprofen tablets and granulate it.

• Add just a little bitwater, a drop will do. Blend it with your finger to frame a glue, then apply the glue to your pimples.

• Leave it be for over 30 minutes and flush your face with water subsequently. Your pimple aggravation should lessen in the wake of applying this treatment.

Ibuprofen tablets are known as a reliever to inflamations and swellings, making it a reply on the most proficient method to dispose of pimples effortlessly. Ensure your hands are sterile when you are going to make headache medicine veil.

2. Utilize Face Treatment with Salicylic Acids

Other than ibuprofen, salicylic corrosive is likewise exceptionally prescribed to expel pimples or zits from your face. Pick the ones with a pH of 3 to 4. Salicylic corrosive is likewise contained in some face-treatment items that you can discover effortlessly in a prescription store or huge market. Apply the facial wash or cleanser that contains salicylic corrosive to your careful face when pimples come. For best outcome, do this treatment for no less than two times each day so that your pimples would be diminished and to counteract more pimples going ahead your skin. For the quick treatment it gives, salicylic acids can be one other reply on the most proficient method to dispose of pimples successfully.

3. Utilize Cortisone Paste

You may quickly go to see your skin specialist when you get this minor red yet irritating visitor. A portion of the skin specialists would prescribe cortisone glue to mend the acnes. To locate the best one reasonable on your skin issue, ask your specialist and do the exhaustive counsel. Buy the one recommended by your specialist and apply it like the terms and conditions expressed in the marks. Some cortisone glue must be connected to the tainted range so once more, read the conditions connected to keep a mischance that may happen. With everything taken into account, cortisone glue is compelling as a reply on the best way to dispose of pimples rapidly.

4. Apply Vitamin E Oil

One route on the most proficient method to dispose of pimples successfully is by utilizing vitamin E oil. It is basically sold in excellence stores and human services stors so you ought not discover any challenges searching for it. The vitamin oil is typically bundled as a case so subsequent to buying this one, cut the tip of the container with a needle and crush the oil to the contaminated ranges. You may likewise blend the oil by and large with your cream and apply it every day to lessen the scars brought on by pimples. Vitamin E is the best cancer prevention agent that can treat your skin well furthermore can dispose of pimple scars.

5. Utilize Acne Lotions

Skin inflammation moisturizers or serums that are broadly sold as excellence items can be the other reply on the best way to dispose of pimples with related items. Utilize them well by adhering to the conditions expressed in the name. There are a few suggestions before buying and utilizing the items you are targetting. To start with, read the surveys of the item by individuals who have effectively utilized it. You can discover the audits online on excellence blog or site, ensure the analyst is sufficiently dependable. Second, ask the ones you know who may have utilized the specific item or even ask alternate proposals as per them. Not a wide range of skin inflammation creams and serums are reasonable on your skin, however. In this way, adhere to the ones who have same skin trademark with yours.

6. Encounter a Steroid Injection

Your skin specialist may offer a steroid infusion on the off chance that you encounter a profound cystic pimples. Despite the fact that the word infusion may frighten you ideal off, it is totally protected when it is finished by confirmed dermatologist. The impact of this steroid infusion is decreased swellings and redness, your pimples are likewise liable to escape speedier. To keep the other cystic pimples going to your skin, counsel to your specialist about do's and dont's that you should do and you ought not do by any stretch of the imagination. Figure out how to listen to your confirmed dermatologist well in the event that you don't need those pimples to come attacking your skin any longer.

7. Apply Ice Cubes to The Infected Area

Ice is demonstrated to decrease swelling so it can likewise be utilized as an option on dispose of skin break out effortlessly. Hold the spotless ice 3D shapes or clean ice packs against your tainted zone for 20 to 30 minutes. On the off chance that you can not stand the icy impact it gives, applaud the ice 3D shapes to your pimples. This will bring about the microorganisms from the pimples to get out all alone in light of the fact that the pimple pore is shut by the cool from the ice 3D squares.

8. Consider Getting Microdermabrasion and Chemical Peels

In some cases skin inflammation creams and serums just won't do, you can consider getting the microdermabrasion and compound peels of your skin. Contact your ensured dermatologist before doing this and to do this viably. A microdermabrasion treatment will shed the skin with brush in the interim the substance peels will apply the acidic arrangement amid its operation. This acidic colution will blaze your top layer of skin, be that as it may, you will get it supplanted by new skin underneath. Deal with your skin additional precisely in the wake of getting these two medicines or it is possible that one. Visit your skin specialist or dermatologist frequently.

9. Do Steam Your Face

Confront steaming will open your pores and empowers your skin to inhale effortlessly by the warmth it produces. Significantly more, the microscopic organisms and oils that are contained in your pores may turn out effortlessly and won't give you any higher possibilites of getting pimples. In the event that you don't have a face steamer in the house, you can do it ordinary way. To start with, set up an extensive plastic bowl or bowl with hot bubbled water. Utilize a towel encompassing your face to keep the sweat fro dropping to your face. After that, keep your face as close as could reasonably be expected to the steam while shutting your eyes. Flush your face with warm water a short time later and apply a moisurizer to recover your saturated skin.

10. Utilize The Toothpaste

Toothpaste is expressed by some to be a viable path on the most proficient method to dispose of pimples effectively. Rather than utilizing the gel toothpaste, utilize the white toothpaste one. It is better in the event that you do this treatment before going to bed. To begin with, apply the white toothpaste to you clean finger, just a ltiny sum will do. Apply this small add up to the contaminated zone and go to bed while leaving the toothpaste carry out its employment. Wash your face with cleanser and water the next morning. The redness and swelling from the pimples more likely than not been diminished altogether.

11. Apply The Mixture of Water and Apple Cinegar

In the event that you happen to have a container of apple cinegar in your home, utilize this fixing to dispose of pimples:

• First, take a small measure of apple cinegar then weaken it to a large portion of its quality with water.

• Dip a cotton cushion or a cotton bud to the blend and congratulatory gesture your skin with the cotton cushions.

• Do this custom once every day after the pimple autos appear to have decreased fundamentally.

Apple vinegar is specified to have the capacity to deal with the pH of your skin, making it less conceivable to be contaminated by pimples or zits.

12. Apply Baking Soda to Your Pimples

Heating pop that is normally put away in your kitchen or fixings drawer can likewise be a useful fixing to evacuate the pimples or zits rapidly. Heating pop is fit for retaining over the top oil while it slaughters growth and microscopic organisms that might be contained in your skin pores. It can likewise quicken the cell arrangement or recovery of the skin. To utilize this preparing pop, blend satisfactory measure of it with water and shape a glue. Apply the glue as a veil to your skin and let it remain for no less than 30 minutes. Wash it off with warm clean water to dispose of pimple scars quick.

13. Get Rid The Pimples in One Night by Squeezing it?!

You may need to think about how to dispose of pimples in one night, particularly when you have critical occasion the following day. Shockingly, relatively few skin break out drugs can cure the red zits overnight. In any case, you can even now press your pimples however remember, do it in the correct conditions. It can be perilous in the event that you press the pimples without taking after these conditions:

• First of all, clean your hands altogether and ensure it is sufficiently clean to touch your bareface. Likewise, wash your face with skin break out cleanser.

• Press down the ranges of irritation gently. In the event that you feel a sting of torment, it is not the ideal time yet so you may need to sit tight for the following day. It is sufficiently sheltered to press the pimple a few days after the pimples come.

• After that, take the liquor, a cotton cushion, and sufficiently huge reflect with you. Wipe the aggravation zone with liquor and cotton cushion first. After that, do a similar thing to your hand to minimize any conceivable outcomes of skin contamination.

• Once you are prepared with cleaning, snatch your pimple and push it tenderly, remember to not do it with your nails but rather with at the tip of your finger. Ensure the white discharge turn out from the inflammated territory at the same time. After that, wipe the tainted range again with liquor and cotton cushion.

• Put salicylic corrosive to diminish the scars and aggravation you simply produced using pushing the zits. Sit tight for one day before you begin utilizing make up once more. This treatment may look simple and brisk, however it is not a suggested path by skin specialists on the most proficient method to dispose of pimples right. Make it the last alternative you have.

Heart Failure Not as Life-Threatening as Heart Attack: Experts

2016-10-13T18:40:00.000+05:30

Heart failure may be a serious health hazard but not life-threatening like a heart attack, health experts say. "Heart failure refers to the heart's inability to circulate blood through the body. Blood flow is slower than normal, which compromises the blood flow to the vital organs of the body like kidneys, liver and brain, leading to the malfunction of these organs," Subhash Chandra, Chairman, Cardiology, BLK Super Speciality Hospital, New Delhi, told IANS.

Heart failure is not similar to a heart attack and it is important for people to understand the difference, the experts said."Heart failure refers to the condition wherein the blood pumping capacity of the heart is reduced. Heart attack is secondary to blocked coronary circulation. Blood supply to muscles of heart is cut or drastically reduced," Salil Shirodkar, Interventional Cardiologist at Mumbai's Nanavati Super Speciality Hospital, told IANS.

According to the experts, two types of heart dysfunctions can lead to heart failure -- systolic heart failure and diastolic failure.Systolic heart failure is the most common cause of heart failure and occurs when the heart is weak and enlarged and the muscle of the left ventricle loses some of its ability to contract or shorten, whereas diastolic failure is when the muscle becomes stiff and loses some of its ability to relax.

As a result, the affected chamber has trouble filling with blood during the rest period that occurs after each heartbeat.Heart failure is caused by many conditions that damage the heart muscle, including coronary artery disease (CAD), heart attack, cardiomyopathy -- disease of a heart muscle.

"The main causes of heart failure are blockages in the blood vessels supplying blood to the heart leading to heart attacks, weakness of the heart muscles either because of unknown reasons or because of some infection, drugs, diabetes, etc.; high blood pressure is also one of the main causes of heart failure," Vishal Rastogi, Head of Department, Heart Failure Clinic, Fortis Escorts Heart Institute, told IANS.Heart failure can also occur with heart defects present at birth or congenital heart defects.

"Children with congenital heart defects often have slower growth and development and they may be smaller than other children of the same age. They may also have life-long problems with learning difficulties," Shantala Vadeyar, Group Medical Director, Department of Fetal and Maternal Medicine, Cloudnine Group of Hospitals, Mumbai, told IANS.

Early symptoms of heart failure are fatigue and shortness of breath. These affect daily activities such as walking, climbing stairs or carrying groceries.The warning signs associated with heart failure includes acute shortness of breath, coughing or wheezing, accumulation of excess fluid in body tissues, tiredness, fatigue, nausea, lack of appetite and an elevated heart rate.

"Basically your heart tries to compensate for its lack of strength by beating more often to help deliver a sufficient amount of blood to your tissues and organs," Chandra explained.However, heart failure can be prevented by having proper diet, daily exercise, swimming, jogging, adequate sleep, and minimising stress and tension.

Diabetic or hypertensive patients should be more careful; they should always take the medications as prescribed by the doctor."As of now there's no known cure for heart failure, but there are steps that can be taken to prevent a weak heart from getting weaker," Chandra said.

"Controlling hypertension, regular medical follow-up with doctors, non-smoking and alcohol consumption in moderation and lifestyle modifications with an effective mix and match of diet, along with daily exercise, are the key to preventing heart failure," Shirodkar added.For children with congenital heart defects, it is not all bad news, as some of these defects may be treatable.

"Many congenital heart defects (CHD) can also be treated and children can lead a normal life. It is important that CHD should be detected in the developing baby so that doctors can counsel parents to help them prepare for possible outcomes and surgical interventions," Vadeyar said. Surgery may also sometimes prevent further damage to the heart and improve its functioning.

Top 9 Tips for Beauty Skin and Hair

2016-10-09T15:06:00.000+05:30

1. For dull, oily and combination skin

Massage the skin with iced yoghurt and sprinkle some sugar along with it. Now take orange halves and scrub gently until the granules melt. Wash the face with iced water and see the difference.

2. For dull, tired and dry skin

Massage the skin with papaya. Then make a scrub by mixing oats and honey along with a little cold milk and scrub the skin. Wash off with ice cold milk and water and pat dry.

Papaya Skin

3. Suffering from frizzy hair?

4. For natural hair colour

Tea for Good Hair

5. For a smooth back

6. Dealing with under eye bags and dark circles

7. Instant face lift

Egg White for Great Skin

8. Tired eyes?

9. Quick Hair Care

So these are just a few of my secret 'insta' beauty recipes. Use them and enjoy but never substitute them for a regular skin and hair care regime.

Why You Should Eat Singhara, a Native Superfood - Navratri Special

2016-10-09T13:28:00.000+05:30

Also known as water chestnut, buffalo nut, bat nut, ling nut or Singhara, it is actually the seed of the fruit of a floating aquatic plant. Singhara is grown in sluggish water or fresh water lakes in India. Come Navratri and one can see cart loads of this fruit being sold along the road side. The fruits are eaten as such or dried and ground to a flour. It is a phalahar and is an integral part of fasting meals.

This delicious and nutritious fruit is gluten free, cholesterol free and a source of energy, protein, phosphorus and fiber. 100 gm of dried water chestnut provides 330 Kcal, 13.4gms of protein, merely 0.8gms of fat and 440mg of phosphorus. So even if it is available only for a month or two, eat up and get its benefits this season.

8 Reasons Why You Should Eat Singhara During its Short Season

1. Its energy quotient is high, making it a good replacement from regular grains.

2. Being gluten free means it relieves the digestion process and gives it a break from the regular gluten rich grains.

3. It is a good source of phosphorus. This essential mineral is very important for our energy metabolism, it is an important part of our DNA, and it plays a crucial part in maintaining bone and teeth health. Phosphorus is also involved in maintaining the pH of our blood.

4. Water chestnuts have excellent antioxidant and anti-cancerproperties. They are rich in polyphenols that are known to be strong scavengers of free radicals that harm our body.

5. The fiber content of Singhara flour is another nutritional benefit why you should add it to daily meals. Fiber, as we all know, is protective against most lifestyle diseases. Increasing the fiber content of your meals has a direct correlation to optimizing health.

6. Recent research has indicated that the humble Singhara is anti–inflammatory, the green and red variety have anti-bacterial effects.

7. The Folate content of Singhara is high- 110micrograms /100gm, making it a must for ladies planning their pregnancy and pregnant mothers. Folate is essential for protecting against congenital birth defects. It is also important to protect against anaemia.

8. Its rich potassium content and low sodium content is said to help water retention in the body.

Singhara fruits can be eaten as such or dried and ground to Singhare ka atta. While buying fresh Singhara, try to pick out the ones with smooth skin and no pulpy areas. Buy a little extra so that you can discard the bad ones. Fresh singharas need to be peeled before eating. They can be refrigerated for up to two weeks. They can be boiled, blanched or added to stir fries while cooking. Singhara atta should be stored in an air tight container in a cool and dark place. Singhara is not an exotic food, hence it has been given very little importance. But like many of our traditional foods, it is a power house of health and wellness. This is another reason to look back to your culinary roots.