Aloe Vera has been used as a seasonal remedy because of its healing and moisturising qualities, which make it the ideal replacement for dry skin. The skin loses moisture in the winter because of the cold air, which causes the skin to become dull and dry. In order to maintain a glow on your face during the winter, one can maintain the following recommendations to keep their skin healthy and smooth.
Chemical moisturisers are only a temporary fix. They just moisten the skin's outermost layer temporarily. But this effect is transient. Aloe Liquid Soap is a strong, kind, and adaptable cleanser for the entire family that may be used to clean and retain the moisture of skin. Your skin will feel clean and refreshed after using their creamy, iridescent product. Aloe Liquid Soap combines the power of aloe with other high-quality ingredients to offer a flexible full-body cleansing experience for the whole family, whether it's on your kitchen counter or in the shower. While argan oil supplies vitamin E and natural fatty acids to condition and support healthy skin, aloe calms and softens the skin. It is safe for the entire family and gentle on skin that is sensitive.
Aloe body wash is a mild, effective cleanser that also conditions the skin. Aloe Body Wash will nourish and cleanse your skin with the best of nature. With skin-conditioning ingredients and vigorous yet gentle washing, this sulphate-free product will wash away grime and leave your skin feeling soft and renewed.
PH-balanced aloe body wash aids in hydration and moisture retention of the skin. Aloe Vera, a key component, promotes moisture while vitamins A, C, and E nourish and encourage healthy-looking skin, helping anti-aging. Their composition has a deep, enticing perfume of woods, amber, and a warm combination of herbs that is pleasing to everyone. You could detect a slight difference in Aloe Body Wash's distinctive tint. Ingredients like Aloe Vera, argan oil, arnica flower extract, and hydrolyzed jojoba esters, which soften skin while boosting hydration and smoothness, enable the gentle washing. (Harish Singla , CSM FLP India)
Becoming a mother is an act of infinite optimism. Every mark left behind from having a child signifies the mother's status as a superhero, as children grow to perceive them as some of the strongest, kindest and wisest souls. The following postpartum signifies a period of revivification, and the hormonal turbulence can be fatiguing for the body. In such a state, it becomes even more important for new moms to plan ahead to secure health and well-being for themselves, given the responsibilities they're faced with.
Thanks to the age of information, the journey of postpartum needs little demystification, and a plan with ample conviction and steady dedication can go a long way for new moms. The benefits of physical exercise on the mind and body are no longer a thing of speculation, evident from its empirical impact on people from across the world.
The task to choose the right routine for oneself, a routine that balances convenience and efficacy, is what the new mom needs. Getting back to fitness can be hard, and the type of pregnancy and delivery determine when is a good time to start, and a consultation with the doctor is imperative.
Let's take a look at two workout routines that can help new moms adapt to the growing responsibilities of motherhood while ensuring that they stay healthy to tend to their little ones.
Postpartum Functional Training, the postpartum period requires new moms to focus on movement and feel good. Functional training is one of the most common exercises, practiced by amateurs and athletes alike, and can aid the recovery from pregnancy in an immensely effective manner.
A combination of strength training, cardio, and low-intensity aerobic exercises can help new moms strengthen their muscles, boost energy, promote better sleep, relieve stress, and help them lose the extra weight from pregnancy. A combination of exercises mentioned below can form a routine that helps moms strengthen their core, achieve states of relaxation and revive energy levels to take the responsibility of motherhood head-on:
Pelvic Floor Exercises
Core strength can be greatly affected due to pregnancy, and it becomes more important for mothers to focus on building the strength back to return to the fitness levels before conceiving. Pelvic floor exercises such as planks, side-planks leg-lifts, Cat-Cow table tops, glute bridges, and other exercises are some of the options that can be done easily at home, without equipment.
Walking is a simple, refreshing, and effective way to stay active, increase energy, and improve blood-oxygenation levels, and can be done anywhere at any time. This form of low-intensity steady-state cardio can help increase stamina and make new moms proactive, and mindful, and alleviate stress levels, affected by the topsy-turvy hormonal bodily state.
Postnatal Yoga, the myriad asanas, breathing techniques, and transcendental meditation are another elaborate system that new moms can access in order to take control of the period of recovery following delivery. Depending on the nature of the delivery, new moms can start yoga within a few days or weeks from childbirth. Postnatal yoga is a modified, low-intensity yoga practice that increases calmness, reduces irritability and anger, lowers blood pressure, reduces tension in the muscles, and can even benefit moms experiencing depression and anxiety.
'Prana' in Pranayam is defined as the 'life-force', and control over the breath is one of the main ways in which the practice of yoga helps individuals achieve states of awareness and calmness. The postpartum period for mothers can be full of severe mood swings, insomnia, anxiety, and a range of other psychological problems that bear negative effects on the baby and the mother as a whole. Remaining calm and relaxed becomes imperative in the company of infants, as the propensity for fear is greater for a newborn. The various breathing exercises from yoga can help mothers to relieve stress, anxiety, and depression to achieve and in return impart the feeling of calmness and serenity that a baby needs.
Yoga asanas can help greatly with building back strength, remaining active, and attaining rest and relaxation in the postpartum period. Some common poses from Yoga include the cat-cow pose, child's pose, legs-up-the-wall, and the corpse pose (sravasana).
Being mindful of the body postpartum is as crucial as remaining mindful during the time of being pregnancy. New moms should prepare in advance, and consult a doctor to know when the right time to exercise begins. Exercising can be fruitful but oftentimes needs supervision. Trained professionals can help new moms choose the right programs that aid the mother in their postnatal journey of healing and being healed. (Meenakshi Mohanty is a Fitness Expert)
Consistency is among the most underappreciated aspects of fitness. We frequently place a lot of emphasis on the most efficient kind of exercise or what's popular right now, but consistency-building is typically given less attention. The best fitness programme in the world won't help you if you don't stick to it. Because of this, adherence is regarded as the most important component of any workout programme.
A number of aspects, including nutrition, the correct activity programming, and motivation, go into making progress; if any one of these factors fails, it will have a domino effect that will cause you to fail or stagnate. To maintain the proper frame of mind and sufficient drive, one must adhere to and be consistent with their actions.
With fitness goals, consistency helps to motivate people and fosters a sense of accomplishment. Consistency maintenance becomes crucial because of this. This implies that not every session will be fantastic, but what counts is that you showed up, made an effort to move toward your objective, and maintained the momentum.
Everybody experiences days when exercising or working out is completely out of the question, and it's these days that can make or break the momentum. We must make sure that these days are worthwhile. This does not imply that you should work out intensely. Simply put, this means that at the conclusion of days like this, we need to know that we exerted every effort to engage in activities and that we made progress toward our goal.
In order to keep up with our routine on days when we lack motivation, we must engage in enjoyable or simple activities. Here, there are a few straightforward things that can be done.
Some of the easiest things to keep up momentum when you are having a rough day are as follows:
This is a seamless way to ensure that activity gets done without dedicating a separate time to work out. On busy days or days of poor motivation having a step target of something like 10k steps helps you get some activity done without hitting the gym. This can be spread across the day and can be done at your own pace
You do not need an intense workout all the time to reach your goals. Some days backing off and going on a nice long walk can serve as an activity to make sure that you keep up your consistency while also ensuring you clear your mind from a tough day's work. It is very important to not have a black-or-white mindset with exercise and understand that not all days have to be intense.
Not all days have to be intense gym workouts with plenty of machines and weights. Home workouts are a simple and effective way to get done with the activity of the day while still getting in an effective session. The following is a quick and simple way to do a super simple home workout
Upper body warm-up (e.g. arm swings or Shoulder rotations) - 10 reps
Lower body warm-up (e.g. leg swings or High knees) - 10 reps
Primary Workout circuit (Repeat them one after another for 5 rounds)
Exercise 1 - Core (Eg, Crunches or Tall plank sh taps) - 15 reps
Lower-body exercise 1 (Eg, Bodyweight Squats or lunges) - 15 reps
Upper body exercise 1 (Eg Wall push-ups or push-ups) - 10 reps
High-intensity exercise 1 (Eg Inchworms or burpees) - 10 reps
Shoulder stretch - 30 seconds/side
Hamstring stretch - 30 seconds/side
The above is just an example and please be sure to consult your doctor before starting any physical activity or exercise routine.
These days there are so many apps that can help us to quickly be a part of nearby sports and game activities like football, cricket, badminton, tennis, etc. This is a great way to keep it interesting while getting a good high-intensity session in. The great part is that you'll be able to socialize and gain some new friends too in the process.
These are a few strategies you can use to maintain your momentum when things get challenging or when you're lacking motivation. Always keep in mind that any improvement is better than none at all.
Read More► The importance of a workout regime to check diabetes
Physical activity or a regular workout regime is a key element in managing type 2 diabetes. Until recently studies showing the significance of exercise to manage diabetes were very less. However, now we can see that there is plenty of research highlighting the importance of exercise to manage blood glucose levels effectively.
The research indicates that participation in a regular workout regime improves blood glucose control, preventing or delaying the onset of type 2 diabetes, and boosts your body's sensitivity to insulin, countering insulin resistance.
Also, regular physical activity positively affects blood pressure, and cardiovascular health, lower harmful LDL cholesterol and triglycerides raise healthy HDL cholesterol, strengthens muscles and bones, reduces anxiety, and improves your general well-being.
How does exercise affect blood glucose levels?
Early in the exercise, the glycogen stores are utilized as fuel. Further when the glycogen stores are depleted, the muscles increase the uptake of blood glucose along with the free fatty acids released from the adipose tissues.
Muscles can utilize your blood glucose without insulin intervention when you're doing physical activity.
What type of activity helps in diabetes management?
All forms of exercise such as aerobic, resistance, or doing both in a structured workout regime has shown to lower HbA1c values in people with diabetes.
Resistance training and aerobic exercise both help to lower insulin resistance, however, combining the two types of exercise proved more beneficial than doing either one alone. In a recent meta-analysis, aerobic, resistance, and combined exercise training were found to be associated with HbA1c reductions of 0.67 per cent following 12 or more weeks of training.
Hence people with diabetes need to maintain a healthy workout regime.
Resistance training for diabetes
70-80 per cent of the glucose in your body after a meal goes into the muscles. Maintaining a good muscle mass is essential for better glucose uptake. Hence adding resistance training to the workout regime becomes highly important.
Emerging research suggests that resistance training has the power to combat metabolic dysfunction in patients with Type 2 Diabetes and seems to be an effective measure to improve lower metabolic risk factors in diabetes individuals and improve overall metabolic health. A meta-analysis of 10 included supervised resistance exercise studies, RT reduced HbA1c by 0.48 per cent.
Resistance exercise further increases excess post-exercise oxygen consumption (EPOC). EPOC after exercise is related to the utilization of fat as fuel which is beneficial for weight loss.
Resistance training appears to be a useful strategy to enhance overall metabolic health and lower metabolic risk factors in diabetic patients since it appears to improve insulin sensitivity and glucose tolerance.
Aerobic training for diabetes
In both type 1 and type 2 diabetes, moderate to high levels of aerobic activity are significantly linked to decrease cardiovascular and total mortality risks.
In type 2 diabetes, therapies using aerobic exercise have dominated the research about the impact of exercise on glycemic indices. Large muscular groups are moved continuously and rhythmically during aerobic activity, which includes activities like cycling, jogging, and walking. According to the most recent ADA recommendations, individual aerobic activity sessions should preferably last at least 30 minutes each day and be carried out 3 to 7 days a week.
Moderate to vigorous (65 per cent-90 per cent of maximum heart rate) aerobic exercise training improves VO2max cardiac output, which is associated with substantially reduced cardiovascular and overall mortality risk in patients with type 2 diabetes.
In individuals with type 2 diabetes, regular training reduces hbA1c and insulin resistance Alternatively, high-intensity interval training (HIIT) promotes insulin sensitivity and glycemic control in adults with type 2 diabetes.
Aerobic exercise boosts the number of mitochondria, insulin sensitivity, oxidative enzymes, blood vessel compliance and responsiveness, immune system activity, lung function, and cardiac output.
While aerobic exercises are good on their account, it is important to make sure there is a combined activity of both aerobic and resistance training for better benefits.
What precautionary measures should I take before exercising?
Checking your blood sugars before your workouts can help you understand your body better and start taking necessary precautions.
When your blood sugars are lower than 100 mg/dL, it may be too low to exercise safely. Eat a small snack containing 15 to 30 grams of carbohydrates, such as a fruit (banana or apple- they digest quickly and give you better energy) before you begin your workout.
When your blood sugars are 100 to 250 mg/dL You're good to go. This is a safe blood sugar range before exercise for the majority of people. If you feel like you need extra energy, you can still eat fruit before working out.
When your blood sugars are 250 mg/dL or higher, then it's not safe to exercise as the blood sugars are too high. Consult with your physician for controlling the blood sugars and then follow their instructions before doing any activity because exercise can sometimes raise blood sugar even higher.
Exercise plays a critical role in the prevention and treatment of insulin resistance, prediabetes, GDM, type 2 diabetes, and diabetes-related health issues. Hence, it's ideal to follow a regular workout regime to maintain healthy blood glucose levels and thereby manage diabetes.
(Chandni Haldurai is a Lead Nutritionist of Cult.fit)
Because they keep the body warm from within, hot beverages are synonymous with winter. Wearing your cosiest woollens and sipping a steaming hot beverage on a bright and sunny day is the order of the day this season. Did you know that adding a few spices to your tea can be extremely beneficial to your health?
In the winter, a hot cup of spiced tea can provide your body with much-needed warmth to combat the bone-chilling cold. Spices such as cinnamon, cloves, cardamom, nutmeg, saffron and ginger warm the body while also increasing metabolism and immunity.
Spices have been used in tea for nearly as long as tea has been consumed, and there are many different spiced tea drinks to choose from. Three of the most well-known spiced teas that should not be overlooked in the winter are:
Masala Chai, also known as "chai tea", is a popular spiced beverage. It can be made with a single spice (such as ginger or cloves) or with a combination of spices. Despite its origins in northern India, chai is now consumed in a wide range of locations worldwide.
Ginger Tea, many spiced tea blends and freshly brewed spicy teas contain ginger tea. Green tea, black tea, puerh tea, and even oolong tea complement ginger well. It gives teas a warming, tangy, slightly sweet flavour. Ginger has been used in tea since antiquity and can now be found in teas all over the world.
Cinnamon Tea, Cinnamon is usually used to flavour black teas, but it can also be used to flavour green, oolong, or puerh teas. It has a sweet, warming taste that goes well with fruit ingredients in tea drinks.
Some of the few benefits of having spiced tea in winter season are:
Boosts Immunity: Antioxidants in spiced tea help to boost the body's immune system and fight cold and flu symptoms.
Inflammation: Warm blends aid in the reduction of inflammation and pain. It is said that drinking saffron-infused tea or putting a few cloves in a boiling kettle of drinking water can help relieve pain by lowering inflammation in the body.
Weight Loss: Because spiced teas are low in calories but high in nutritional value, they are an ideal beverage for anyone looking to lose weight. Squeezing a few drops of lemon juice into your tea acts as an excellent body tonic and aids in hunger control.
Blood Circulation: Due to a lack of activity, our bodies stiffen and blood circulation weakens during the winter months. Cinnamon tea improves blood circulation while also controlling blood sugar levels.
Improved Digestion: During the winter, heavier foods, as well as a tendency to sit and avoid movement, increase the risk of digestive problems. Tea steeped with ginger, mint or star anise can aid digestion and relieve gastric distress, especially when consumed after or in between meals.
Boosts Energy: Because energy drinks frequently contain high amounts of caffeine, which can be harmful to one's health, spiced tea can be used as a natural energy booster with few to no negative side effects because it is high in critical nutrients and minerals. (Bala Sarda, Founder & CEO, VAHDAM India)
Read More► Eating Seasonal Food Is Good For You
A dry, itchy scalp is the most common cause of dandruff in the winter. A number of variables contribute to this, including dry, chilly air and a high prevalence of the Malassezia fungus. If you want to reduce and treat dandruff, you'll need to utilise the correct hair care products for the job. Dandruff is by far the most inconvenient and humiliating hair issue.
Dandruff can be caused by stress, a change in climate (severe heat or cold), an overabundance of fatty foods, a change in shampoo, excessive sweat, and even pollution. Dandruff flares up when Malassezia, a naturally occurring microorganism on the scalp, is worsened by any of these circumstances.
Dr Amrendra Kumar, Consultant Dermatologist and Hair Transplant Surgeon, Director of DermaClinix shares 10 tricks to drive away dandruff this winter are as follows-
Avoid Direct Heat: One of the most common causes of a flaky scalp is excessive heat. Wet hair can cause headaches and colds, which is why hair dryers are so popular in the winter. However, direct heat exposure, such as from ironing boards and hair dryers, dries the scalp. Instead, towel-dry your hair before allowing it to air dries.
Cut Down on Sugar: Sugar is bad for both your skin and your hair. It turns out that it's also bad for your hair! Excessive oily flakes are caused by high blood sugar levels, which increase dandruff in the winter. Reduce your sugar intake and replace it with honey or jaggery.
Drink More Water: We often forget to drink water during the winter, which dehydrates the skin and hair, causing more dandruff. The average daily water consumption limit is set at 5 litres, but if it's getting too cold, 4 litres will suffice!
Use Biotin and Zinc Supplements: Biotin is a hair vitamin that can be found in a variety of foods and is also available as a supplement in pharmacies and supermarkets. Biotin has been found to be "likely effective" in the treatment of biotin deficiency and to be safe when used in the recommended amounts. Deficiency can lead to dandruff. Rule out fungal infection, psoriasis if it is not responding to medicines.
Change Your Diet: Vitamin B, zinc, and omega 3 fatty acids are all good for the hair and scalp. Fruits and raw salads should be part of your daily diet. These nutrients are abundant in eggs, fish, bananas, and spinach.
Brush Your Hair Often: It may aid in scalp stimulation and blood circulation. This will aid in the production of oils that keep the hair and scalp healthy.
Use a Cotton Towel: After you've washed your hair, wipe it dry with a cotton towel. Towels with a rough texture should be avoided because they can cause more frizz.
Visit a dermatologist: If your dandruff problem becomes out of hand; seek the advice of a reputable dermatologist. In these situations, an expert will be able to provide you with the best solution, so don't hesitate to seek advice.
Use shampoo containing zinc pyrithione, selenium sulphide or 2% ketoconazole: Many anti-dandruff shampoos contains zinc pyrithione shampoo. It is antifungal, antibacterial, and antimicrobial, which means it, can kill fungus, bacteria, and microorganisms that cause itchy, flaky scalp.
If you've tried these shampoos and other home remedies and still don't feel better, then consult a dermatologist. The contact period of shampoo should be a minimum of 5 minutes. These shampoos make the hair dry, so use conditioner as well.
Always Keep Your Hair and Scalp Clean: When going out in the sun, cover your head with a scarf, hat, or cap. Keeping your hair free of pollutants will aid in its growth. Sweating is normal, but excessive sweat can cause hair buildup. After you've exercised or had a particularly sweaty day, always dry your hair.
In females, oily scalps and severe dandruff may be signs of hormonal imbalance, so rule out that as well. Usually, dandruff does not happen in children, but if it happens, rule out lice infection or fungal infection.
Read More► Top 10 Winter Skincare Swaps
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