Immunity booster Foods: 10 Foods to boost your immune system

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top view immunity boosting food healthy lifestyle

Immunity Booster Foods: 10 Foods to boost your immune system:

In today’s fast world, maintaining a strong immune system is very important for overall health and well-being. The immune system acts as a defense agent in our body, As it protects our body from various harmful pathogens such as viruses and bacteria. The immune system helps to fight various infections and diseases. In this blog, we explore 10 Immunity Booster Foods to add to your diet to stay healthy and strong.

Immunity booster Foods: 10 Foods to boost your immune system

 

10 Immunity Booster Foods to boost your immune system

1. Citrus Fruits:

Citrus fruits are not only delightful but also known as a nutritional powerhouse that can boost our immune system.

There are several citrus fruits such as oranges, grapefruits, and lemons. Citrus fruits are rich in Vitamin C. It helps to increase the production of white blood cells. Including citrus fruits in your diet can boost your immunity.

You can have it as juice daily in the morning or have it as a whole during snack time and enjoy the numerous health benefits.

2. Turmeric:

Turmeric

Turmeric is also known as the golden defender. Turmeric contains a compound called curcumin, It has anti-inflammatory and antioxidant properties. Turmeric has been used as a traditional medicine for its numerous health benefits. It is believed that turmeric stimulates the activity of cells in the immune system and promotes overall health.

3. Garlic:

Garlic

Garlic has always been added to enhance flavor to the dishes. It not only makes your dishes flavorful, but it also has numerous health benefits. Garlic also has anti-microbial properties that may help to fight against microbial infections.

Garlic adds power to the cells of the immune system to boost the functioning of the immune system.

4. Ginger:

Ginger has long been used as medicine to treat various infections. It has anti-inflammatory and antioxidant properties that help and support the immune system to alleviate the symptoms of common respiratory infections.

Adding ginger to your diet can help strengthen your immune system.

5. Kiwi:

kiwi

Kiwi is better known as the king of vitamin C. It is the powerhouse of various important nutrients such as Vitamin C, Vitamin K, Vitamin E, and potassium. Having one kiwi a day can make your immune system much stronger, It helps to gain immunity to the body.

6. Yogurt:

Yogurt

Yogurt is a great source of probiotics, and bacteria found in yogurt, which is beneficial in keeping our gut healthy and strong. A healthy gut is essential to boost the immune system and fight off the harmful pathogens.

7. Almonds:

Almonds are a great source of Vitamin E, It has always been a great choice for boosting the immune system. The crunchy and nutty taste of almonds is not only delicious, but it also has numerous health benefits that make it more valuable. Almonds enhance the function of white blood cells, which are essential for fighting off infections.

So, if you want to get benefits from almonds you must add it to your diet regularly to supercharge your immune system to stay healthy and strong.

8. Broccoli:

Broccoli contains a wide range of useful nutrients in it. It is loaded with vitamin A, C, and E as well as fiber and antioxidants. It is considered as one of the healthiest vegetables that you can add to your diet to boost your immune system and overall well-being.

9. Spinach:

Immunity booster Foods: Spinach

Spinach also plays an important role in the strengthening of the immune system. Spinach is rich in Vitamin A, C, and E, as well as antioxidants that help to support immune function and protect against various diseases.

10. Berries:

When it comes to berries, our mouth fills with water. There are varieties of berries such as Strawberries, Blueberries, raspberries, and Blackberries, which play a crucial role in making the immune system strong. These fruits are rich in high levels of vitamin C, and antioxidants that strengthen the immune system.

The berries are very helpful in enhancing the production of white blood cells and antibodies to fight against infections.

Conclusion:

Building a strong immune system is very important for maintaining optimal health. Adding these foods to your diet can help you boost the immune system and also provide your body with various essential nutrients. Make sure to remember to add a balanced diet with regular exercise, adequate sleep, and other healthy lifestyle practices.

Latest Post: https://www.thedailyhealthlines.com/surya-namaskar-for-beginners-step-by-step-and-their-benefits/

How to make your Immune System strong? 7 methods that really works!

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How to make your Immune System strong?

Boosting your immunity involves adopting a healthy lifestyle changes and implementing certain practices. But, How to make your Immune System strong? Let’s explore 7 proven methods to make immune system strong. Before we start, it is essential for us to know first about the immune system and how it helps us fight diseases.

how to make your immune system strong?

What is the Immune System? The immune system is a network of biological processes that protects an organism from harmful pathogens, such as bacteria, viruses, parasites, and fungi as well as cancerous cells. The primary function of the immune system is to recognize and eliminate these foreign substances and protects the body from infection  and diseases.

How to make your Immune system strong?

Having a strong immune system is crucial for maintaining overall health because it reduces the risk of various illnesses. Here are 7 ways to make your immune system super-strong.

1. Eating a Healthy and Balanced diet:

How to make your Immune System strong?

We had already talked about the benefits of a balanced diet earlier. A balanced diet is always effective in every aspect of human life, it is very important to know the significance of a balanced diet.

Consuming a variety of fresh fruits, vegetables, whole grains, lean proteins and good fats can provide essential vitamins and minerals. These foods also provide antioxidants that help to function our immune system.

2. Staying Hydrated:

How to make your Immune System strong?

Water plays very important role in the functioning of the immune system. Drinking an adequate amount of water throughout the day can make your body always hydrated and helps in the proper functioning of the immune system.

3. Get regular exercise:

How to make your Immune System strong?

Engage the body exercising for at least 30 minutes a day. Exercise helps improve blood circulation, reduce stress levels and enhances the immune system activity.

4. Get enough sleep:

How to make your Immune System strong?

Make sure to always aim for 7-8 hours of quality sleep each night. Sufficient amount of sleep, supports the functioning of the immune system and also helps our body to recover from diseases.

5. Managing Stress levels:

Stress is always known to destroy your body, as chronic stress weakens the immune system. Always practice to do stress reduction techniques such as meditation, deep breathing exercises, yoga or engaging in different types of activities can help you manage stress levels to strengthen the immune system.

6. Avoid Smoking and Excessive Alcohol:

Smoking and excessive amount of alcohol consumption can destroy the functioning of the immune system. Always remember that smoking and drinking really damages your body in various manners. Quit smoking and limit alcohol intake to strengthen your immune system.

7. Vaccinations:

How to make your Immune System strong?

Always keep yourself up to date with recommended vaccinations to protect against common infectious diseases. Vaccinations help to build immunity in our body to fight against various pathogens, viruses and bacteria.

These were some practices to be followed consistently as a part of a lifestyle to supercharge your immune system. Additionally, consult with a healthcare professionals for personal advice to make your immune system strong.

Read Also: https://www.thedailyhealthlines.com/9-wonderful-health-benefits-of-walking-everyday-you-dont-know/

 

 

 

 

What is Typhoid fever? Their Symptoms, causes and Preventions

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What is Typhoid fever?

What is Typhoid fever?

What is typhoid fever?

Typhoid fever, commonly known as typhoid is a disease caused by the bacteria called Salmonella serotype Typhi. It is mainly spread by eating or drinking contaminated food or water. Those who have not been exposed to pathogens and undigested contaminated drinking water or food are most of the risk of developing symptoms. This disease mainly occurs in human beings, not in the animals. Let’s discuss the symptoms, causes and prevention of Typhoid.

Click here: https://www.thedailyhealthlines.com/top-10-foods-highly-rich-in-vitamin-c/

Symptoms:

Symptoms vary from mild to severe and usually begin and lasts up to six to 30 Days. It often starts with a high fever for several days accompanied by weakness, abdominal pain, constipation, headaches, and mild vomiting. Some people develop a skin rash with spots. One may also get affected by Diarrhea.

Causes:

  1. Contaminated Food and Water: Typhoid is usually spread through the indigestion of food or water contaminated by the feces or urine of an infected person
  2. Carriers: Typhoid is caused by the bacterium called Salmonella Serotype,  Some individuals who have recovered from typhoid can become carriers of the bacteria, only Humans are the only carriers of the bacterium not any animal.
  3. Poor Sanitation: Lack of  access to clean water and proper sanitation facilities may increase the risk of typhoid transmission.

Prevention:

Sanitation and hygiene are important to prevent typhoid. It can spread only in environments where human feces can come into contact with food or drinking water. Careful food preparation and washing of hands are crucial to prevent typhoid. However, there are several other prevention that one may follow.

  1. Vaccination: To decrease the rates of typhoid fever in developing countries, the World Health Organization (WHO) promoted the use of a vaccine in the year 1999. Vaccination has proven effective at controlling the risk of typhoid.
  2. Clean Water: Drinking clean and purified water play a very important role in preventing from the risk of typhoid always avoid consuming ice or beverages prepared with contaminated water.
  3. Clean and hygienic Food: Consuming clean and hygienic food that is cooked thoroughly, avoiding street food and raw fruits and vegetables unless they have been washed with safe water or peeled may also help in preventing typhoid.
  4. Sanitation: Use of proper sanitation facilities and promoting hygiene practices in communities to reduce the risk of contamination
  5. Hand Hygiene: Washing your hand thoroughly with soap or clean water before eating and after using toilets may work as a better preventive measure that an individual may include surely.
  6. Avoiding close Contact: Limiting contact with a person who known or suspected to have typhoid until they have completed their treatment.

Moreover, Travelling with precautions and following travel advisories and consulting a healthcare professional for a treatment and further guidance on typhoid fever may help in reducing the risk of Typhoid fever.

Read Also: https://www.thedailyhealthlines.com/how-to-lose-weight-faster-6-proven-tips-that-faster-helps-in-weight-loss/

Top Food Sources of Vitamin D that boosts your levels Naturally

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the 13 essential vitamins and their functions

Top Food Sources of Vitamin D that boosts your levels Naturally

Vitamin D is a crucial nutrient that plays way too important role in our body system. It helps to keep our body healthy by keeping our bones strong, supports immune system, and even boosts your mood. We had discussed earlier about the importance of Vitamin D. Today in this article we will explore some Food Sources of Vitamin D that boosts your levels Naturally.

No doubt Sunlight is a great source of Vitamin D, but still there are certain food that can naturally increase your Vitamin D levels.

Let’s explore some of them.

Food sources of Vitamin D

1. Fatty Fish:

Food sources of vitaminD

Fatty fish is known for highest oil content with numerous health benefits. There are certain fish like salmon, Mackerel, Sardines, that are filled up with vitamin D. They are known as excellent sources of vitamin D, Having only a small serving of cooked salmon can provide a great amount of Vitamin D to your body.

2. Cod Liver Oil:

Food sources of vitamin D

Cod liver oil is a dietary supplement derived from liver of cod fish (Gadidae). It contains the omega-3 fatty acids and vitamin A. Cod liver Oil is an excellent sources of vitamin D. A small teaspoon of cod liver oil can give you more enough vitamin D for a whole day, but always remember overdose of anything can always cause serious complications.

3. Fortified Dairy Products:

Food sources of vitamin D

Fortified dairy products are dairy products that are enriched with some additional nutrient such as vitamin and minerals that basically provide more nutritional value to the product that keeps you healthy some dairy products such as milk, soy milk, and almond Milk are more often fortified with vitamin D to make them even more healthy.

Yogurt and cheese are also fortified with several vitamins like vitamin A and vitamin D, so always remember to choose fortified dairy products.

4. Eggs:

Food sources of vitamin D

Eggs have always been known for vitamin D. Egg yolks are the main source of vitamin D, it also rich in taste, one can cook eggs in various recipes always make sure to eat whole eggs because having one whole egg can provide you around 40-50 units of vitamins D. Adding eggs to your meals can give you good amount of vitamin D.

5. Mushrooms:

Food sources of vitamin D

Mushrooms, are not only flavorful vegetable, but it also has a lot of nutritional value. They are low in calories but high in vitamins and minerals. Mushrooms have a great quality of their ability of synthesizing vitamin D when exposed to sunlight, Eating a handful of mushrooms can provide you an excellent amount of  vitamin D.

Conclusion:

Remember, Sunlight is a great source of vitamin D, but there are certain foods like fatty fishes, cod liver oil, fortified dairy products, eggs and mushrooms contain good amount of vitamin D. These foods not only gives you outstanding taste, but also provide you with an excellent amount of Vitamin D.

Read also: https://www.thedailyhealthlines.com/benefits-of-a-balanced-and-nutritious-diet-for-your-health/

 

The Importance of Vitamin D: Sources, Deficiency, and Health Impact

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Importance of vitamin D

Vitamin D is a vital nutrient that plays a very crucial role in human life, it maintains overall health and well-being. It is primarily known to keep bones and teeth healthy, it has many other important roles in functioning the body. Today here, in this article we’ll discuss The Importance of Vitamin D, its Sources, Deficiency, and Health Impact.

Importance of vitamin D

Importance of Vitamin D:

  • For Healthy Bones: Vitamin D is very essential in the absorption of calcium and phosphorus, which are very crucial for the development and maintenance of healthy and strong bones. It helps in regulating the levels of calcium in our body, prompting proper mineralization and reduces the risk of rickets in children and osteoporosis in adults.
  • For Muscles Function: Vitamin D is very important in muscles functioning, It helps in strengthening muscles that reduces the risk of falling in adults.
  • For Immune system: Vitamin D is important for a well-functioning of the body, Adequate amount of vitamin D levels plays a role in modulation of immune response, reducing the risk infections and other diseases.
  • For Overall Health: Researchers have mentioned that Vitamin D may have a great impact on various aspects of health, including bone health, cardiovascular health, brain functioning, and cancer prevention.

 Sources of Vitamin D:

  1. Sunlight: No doubt Sunlight is the primary source of  Vitamin D, When our skin is exposed to the sunlight, it produces vitamin D naturally. However the ability to produce vitamin d depends on various circumstances, i.e., time of the day, location, skin pigmentation etc. So if you are really serious to get enough vitamin D you must expose your skin to the direct sunlight early in the morning and in the evening time.
  2. Diet: There are few amount of foods that are rich natural sources of vitamin D, you can obtain it through dietary sources, some rich sources of vitamin d include fatty fish (Salmon, Mackerel & sardines), some fortified dairy products such as milk, yogurt, and cheese are also good sources of vitamin d. Egg yolks are also good sources.
  3. Supplements: If in case where sunlight and diet both seem insufficient you must take a help from supplements, but under guidance of health care professionals to meet body requirements.

Deficiency:

A diet with insufficient vitamin D in addition to inadequate sun exposure causes vitamin D deficiency. An estimated one billion adults worldwide are either vitamin D insufficient or deficient, including developing countries in Europe.

Severe vitamin D deficiency in children causes a softening and weakening of growing bones, and a condition called Rickets. Vitamin D deficiency found worldwide in the elderly and remains common in children. Deficiency results in impaired bone mineralization and bone damage which leads to bone-softening diseases, including rickets in children and osteomalacia in adults. Darker skinned people have been shown to have low vitamin D levels, they are less efficient at making vitamin D because of melanin present in their skin because it acts as natural protection from sun exposure.

Health Impact of Vitamin D Deficiency:

  1. Impaired Bone health: Vitamin D is essential for the absorption and utilization of calcium and phosphorus, which are crucial for maintaining healthy and strong bones, low vitamin D levels can lead to decrease in calcium absorption, resulting in weakened bones and an increased risk of conditions like rickets in children and osteoporosis in adults.
  2. Muscles Weakness: Vitamin D deficiency leads to weakened muscles, and muscle pain and an increased risk of falls in older adults. Adequate vitamin D levels are necessary for optimal muscle function.
  3. Increased disease risk: It has found in research suggests that vitamin D plays a role in reducing risk of various diseases. Whereas low vitamin D have been associated with an increased risk of certain cancers, cardiovascular disease, autoimmune disorders, infectious diseases and mental health conditions.

Conclusion:

Vitamin D is an essential nutrient that plays an important role in maintaining our health and well-being. While sunlight is the primary source, moreover a diet rich in vitamin D and supplements may also help in gaining vitamin D levels.

Read Also: https://www.thedailyhealthlines.com/benefits-of-a-balanced-and-nutritious-diet-for-your-health/

5-Yoga poses for beginners

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beginner yoga poses

Have you ever tried doing yoga poses? All of us might have surely tried some poses, some of us found it very difficult to do, but here in this blog article you will find some awesome yoga poses for beginners that you can do with ease.

Yoga is not just a physical exercise, it also helps in mental and spiritual health. Yoga is a holistic approach to health and well-being. Yoga is also a journey of self-discovery and relaxation. If you’re really new to this ancient practice and looking for easy yoga poses, let’s discover some yoga poses for beginners.

Easy Yoga poses for beginners:

1. Mountain pose (Tadasana):

Tadasana also known as Mountain pose, may appear very simple, but if you go through its benefits you will be surprised. Tadasana improves posture, strengthens the legs, increase body awareness, and enhances overall balance. It promotes proper alignment, reduces back pain, calms the mind and helps develop strengths and flexibility.

5-Yoga poses for beginners

To perform this pose you must follow given steps:

  1. Stand with your feet hip-width apart.
  2. Keep your spine straight and shoulders relaxed.
  3. Ground your feet firmly into the floor.
  4. Distribute your weight evenly on both feet.
  5. Relax your arms by your sides.
  6. Take deep breaths and feel your body aligning.
  7. Imagine yourself as a tall and steady mountain.
  8. Hold this pose for a few breaths.
  9. Enjoy the feeling of stability and presence.
  10. Repeat as desired to improve posture and balance.

2. Child’s pose (Balasana):

Balasana also known as the child’s pose is another beginner friendly pose that you should definitely give a try. Balasana helps releasing tension in the back, shoulders and neck. It stretches the hips, thighs and ankles.

Yoga poses for beginners

It not only calms our mind but also helps in relaxing the body’s nervous system and reduces stress.

To perform this pose you must follow given steps:

  1. Start by kneeling on the floor with your buttocks resting on your heels.
  2. Slowly lower your upper body forward, allowing your forehead to rest on the mat.
  3. Extend your arms in front of you or alongside your body.
  4. Breathe deeply and relax, surrendering any tension in your body.
  5. Stay in this position for a few breaths or as long as it feels comfortable.
  6. When you’re ready to come out of the pose, gently lift your upper body and return to a seated position.

3. Downward-Facing Dog pose (Adho Mukha Svanasana):

Adho Mukha Svanasana also known as Downward- Facing Dog, it helps in strengthening the arms and legs by stretching the hamstring and calves, it also lengthens the spine. This is one of the beginners yoga pose that helps in improving digestion, relieves back pain, calms the body and also improves blood circulation in our body.

It also helps to deal with stress, anxiety and mild depression.

5-Yoga poses for beginners

To perform this pose you must follow given steps:

  1. Start on your hands and knees.
  2. Tuck your toes under.
  3. Lift your hips up towards the ceiling.
  4. Straighten your legs as much as you can.
  5. Press your hands firmly into the ground.
  6. Relax your head between your arms.
  7. Create an upside-down “V” shape with your body.
  8. Take deep breaths and enjoy the stretch.

4.Cat-cow pose (Marjaryasana/Bitilasana):

Marjaryasana (Cat pose) and Bitilasana (Cow pose) are often practiced together in a sequence. These poses promote spinal flexibility, strengthen the core muscles, improves digestion, releases tension in the back and neck and enhances mind-body coordination.

To perform this pose you must follow given steps:

5-Yoga poses for beginners

  1. Start on your hands and knees, aligning wrists under shoulders and knees under hips.
  2. Inhale, arch your back, lift your head, and let your belly sink towards the floor
  3. (Cow Pose).
  4. Exhale, round your back, drop your head, and draw your belly button towards your spine

5-Yoga poses for beginners (Cat Pose).

4.Repeat, flowing between the two poses with your breath.

5. Bridge pose (Setu-Bandhasana)

Setu-Bandhasana also known as Bridge pose, helps in strengthening the back, buttocks, and hamstrings while stretching the chest, neck and spine.

It is very helpful in stimulating the abdominal organs and improving digestion. This pose also promotes thyroid function, reduces, back pain etc.

To perform this pose you must follow given steps:

5-Yoga poses for beginners

  1. Lie on your back with knees bent and feet flat on the floor.
  2. Keep your arms beside your body, palms down.
  3. Press your feet into the floor, lift your hips, and raise your chest towards your chin.
  4. Hold the pose for a few breaths, then slowly lower back down.

All you need to do is to follow these beginner yoga poses. Remember, it is very important to listen to your body and never push yourself beyond your limits. Always take it slow take a deep breath and gradually increase the duration.

Read also:  https://www.thedailyhealthlines.com/benefits-of-a-balanced-and-nutritious-diet-for-your-health/

10 Unexpected Health Benefits of Yoga for living

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yoga benefits for health

10 Unexpected Health Benefits of Yoga. At some point in our lives, we all have heard about the benefits of yoga, but you will be shocked if you know about the benefits of yoga, that’s what we are going to discuss today in this latest blog. We will explore 10 unexpected health benefits of yoga.

benefits of yoga

Yoga is a group of physical, mental, and spiritual practices. Yoga originates from ancient India, Yoga has become worldwide popular and is known for its numerous health benefits.

Health Benefits of Yoga for Living:

1. Improves Physical Strength and Flexibility (Benefits of Yoga):

Regular yoga practice enhances physical strength and flexibility. Through a combination of asanas (poses) and flowing sequences, yoga stretches and strengthens muscles, tendons, and ligaments.

Increased flexibility not only improves posture and balance but also reduces the risk of injuries in daily activities.

2. Stress Reduction and Emotional Well-being:

One of the most notable benefits of yoga is its ability to reduce stress and promote emotional well-being. The mindful movements, deep breathing techniques, and meditation in yoga activate our nervous system and provide us with relaxation.

This helps in reducing anxiety.

3. Enhanced Sleep Quality:

10 unexpected health benefits of yoga.

Yoga can significantly improve sleep quality and help to fight insomnia. The relaxation techniques, gentle movements, and mindfulness practices in yoga prepare the body for deep relaxation and restful sleep.

By calming the nervous system and reducing stress, yoga promotes a more peaceful sleep experience

10 unexpected health benefits of yoga.

4. Increased Body Awareness:

10 unexpected health benefits of yoga.

Yoga makes the connection between the mind and body, and also encourages body awareness. By paying attention to physical sensations during practice, individuals become more tuned to their body’s needs and limitations.

This heightened self-awareness extends beyond the yoga mat and empowers individuals to make conscious choices that support their overall health.

5. Improved Posture and Spinal Health (benefits of yoga):

Sitting for long periods with poor posture can lead to spinal misalignment and related health issues. Yoga strengthens the core muscles, improves spinal flexibility, and promotes proper alignment.

benefits of yoga

Regular practice helps correct posture imbalances, alleviates back pain, and supports a healthy spine.

6. Detoxification and Improved Digestion:

Certain yoga poses, such as twists and inversions, stimulate the lymphatic system and aid in detoxification.

These movements increase blood flow to internal organs, helping to eliminate toxins and waste products from the body. Additionally, yoga promotes healthy digestion by massaging the abdominal organs and improving digestive function.

7. Increased Mind-Body Connection:

Yoga plays a very important role in developing a connection between mind and body. By practicing yoga you can also keep your mind relaxed and help your body out of physical issues.

8. Cultivation of Inner Peace and Happiness:

Yoga is a transformative practice that helps individuals cultivate inner peace and happiness. By nurturing self-compassion, gratitude, and acceptance, yoga encourages a positive outlook on life.

The combination of physical movement, Breathing work, and meditation provides a holistic approach to overall happiness and contentment. Unexpected health benefits of yoga.

9. Improved Respiratory Health:

benefits for yoga

Yoga incorporates various breathing exercises known as pranayama, which enhance respiratory health.

Practicing deep and controlled breathing techniques improves lung capacity, increases oxygen intake, and helps manage respiratory conditions such as asthma. By cultivating conscious breathing, yoga promotes overall vitality and well-being.

10. Mental Clarity and Focus:

The practice of yoga involves focusing the mind on the present moment, enhancing mental clarity and concentration. The combination of physical movement, breath awareness, and meditation improves cognitive function, memory retention, and overall mental acuity.Benefits of yoga

Regular yoga practice can enhance productivity and mental performance in daily life.

Read also:  https://www.thedailyhealthlines.com/9-wonderful-health-benefits-of-walking-everyday-you-dont-know/

6 Effective Yoga Poses for lower back pain that really Helps!

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Get glowing Skin Naturally

6 Effective Yoga Poses for lower back pain Lower  back pain is a common complaint among people of any ages, it may be due to the variety of factors such as poor posture, weak muscles, injuries and several health complications such as kidney stones and pancreatitis. However, Yoga may not work as a remedy for all low back pain. But, yes can surely get relief in your lower back pain in some of the cases.

Here, in this blog post we will discuss 6 Effective Yoga Poses for lower back pain you can do at home. Let’s explore some of them.

6 Effective Yoga Poses for lower back pain

1. Cat-Cow Stretch (Marjaryasana-Bitilasana)

Back pain relief exercises

The cat-cow stretch is a kind of yoga pose that can help you relieve lower back pain by stretching the spine muscles.

To perform this pose you must follow these steps one by one carefully.

  • Get on your hands and knees
  • move your head down and lower back up and hold for 30 seconds

back pain relief exercises

  • Now, arch the back and bring head up
  • It also improves spinal mobility
  • Repeat this exercise for 10-15 times.

2. Child’s pose (Balansana)

It is one of the effective yoga pose that helps you with lower back pain complaints.

To perform this pose you must follow some steps carefully given below.

effective yoga poses lower back pain

  • Rest on your knees on the floor with knees hip-width apart.
  • Exhale, lower your trunk toward the mat.
  • Rest forehead on the floor.
  • Extend arms forward or alongside the body.
  • Relax shoulders and round upper back.
  • Breathe deeply and hold for the desired duration.
  • To release, walk hands back and rise up.

6 Effective Yoga Poses for lower back pain. Setu Bandhasana also known as Bridge pose is most important yoga pose that offer several health benefits, especially for your lower back pain.

effective yoga poses for lower back pain

To perform this yoga poses you must follow steps given below.

  • Lie on your back with knees bent and feet hip-width apart, flat on the mat.
  • Place your arms alongside your body, palms facing down.
  • Press into your feet, lift your hips off the mat, and roll your shoulders under.
  • Keep your thighs and feet parallel.
  • Hold the pose for a few breaths.
  • To release, slowly lower your hips back down to the mat.

4. Supine Twist (Supta Matsyendrasana)

Supta Matsyendrasana, also known as Supine Twist, offers several benefits for lower back pain relief.

effective yoga pose for lower back pain

To perform this pose you must follow some steps carefully given below.

  • Lie on your back with legs extended.
  • Bend your right knee and cross it over the left leg, placing the foot on the mat.
  • Extend both arms out to the sides in a T shape.
  • Gently lower your right knee towards the left side of your body, keeping your shoulders grounded.
  • Turn your head to the right, gazing in that direction.
  • Hold the pose for several breaths.
  • Repeat on the other side.

5. Sphinx Pose (Salamba Bhujangasana)

Sphinx Pose better known as Salamba Bhujangasana is one of the most effective yoga pose that help to release tensions in the lower back.

To perform this yoga poses you must follow steps given below.

effective yoga poses for lower back pain

  • Lie on your stomach with your legs extended and tops of the feet pressing into the mat.
  • Place your hands next to your shoulders, fingers pointing forward.
  • Inhale, press into your hands, and lift your chest off the mat, keeping your pelvis grounded.
  • Roll your shoulders back and down, extending through the crown of your head.
  • Hold the pose for a few breaths, maintaining a gentle back bend.
  • Exhale, slowly release down to the mat, and rest.

6. Legs Up the Wall Pose (Viparita Karani)

It is also one of the most important yoga pose if you are having tensions in lower back you must follow this restorative yoga pose as it helps to relieve lower back pain and promote relaxation.

To perform this yoga poses you must follow steps given below.

Effective yoga poses for lower back pain

  • Sit sideways with your right side against a wall.
  • Lie down on your back and swing your legs up along the wall, forming an L shape.
  • Relax your arms by your sides.
  • Close your eyes and breathe deeply.
  • Stay in the pose for the desired duration.
  • To release, gently slide your legs down the wall and roll onto your side.

Remember to follow these poses with mindfulness, by paying attention and avoiding any movements or positions that causes pain or discomfort. If you have any concerns or any health complications, you must always consult to the doctor or healthcare professionals.

Read also:  https://www.thedailyhealthlines.com/surya-namaskar-for-beginners-step-by-step-and-their-benefits/

Image credit:https://www.freepik.com/

Valuable References: https://www.wikipedia.org/

Types of Back pain: Symptoms, Cause & Treatment

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Benefits Of Vitamin E Capsules Everyday

Are you too suffering from Back pain? Back pain is the most common problem that affects million of people all over the world. Today, in this blog we will discuss Types of Back pain, symptoms, cause & treatment. But, before we move ahead in this article we’ll first discuss about back pain.

Types of back pain

Back pain is pain or discomfort felt in the back, it is one of the common problem among adults and old age people approximately nine out of ten adults experience it at some points in their lives, and five of ten working adults experience back pain each year. It can be caused by a wide range of factors and it is also affecting the quality of human life and by making it difficult to perform daily tasks. Let’s discuss what are the Types of Back pain, symptoms, cause & Treatment.

Types of Back Pain

Types of Back pain, there are many different types of Back pain, including acute and chronic pain.

1. Acute back pain

This type of back pain is more common and it lasts for a short period, usually less than six weeks, It is caused by a strain or injury to the back muscles, ligaments, and joints.

2. Chronic back pain 

This type of back pain usually lasts for more than three months and it can be caused by health complications such as arthritis, herniated disc or spinal stenosis.

3. Lower Back pain 

types of back pain

Lower back pain usually known as sciatica, it is a type of back pain that radiates down the sciatic nerve, which runs from the lower back to the legs. It is caused by a herniated disc or bone spur pressing on the nerve.

4. Scoliosis

Scoliosis is a curvature of the spine that can cause back pain, especially in more severe cases.

Symptoms of Back pain

  • Dull or sharp ache in the back that may worsen with movement
  • Stiffness in the back that make it difficult in moving.
  • Numbness or piercing pain in the back and legs.
  • Weakness in the legs or difficulty in walking.

Causes of Back pain

There are many causes of back pain, including blood vessels, internal organs, infections, mechanical and autoimmune causes.

  1. Poor Posture: Poor posture, such as slouching while sitting or standing, can put pressure on the muscles and ligaments in the back, leading to pain.
  2. Muscles Strain: Lifting heavy weights or sudden movements can cause strain in the muscles that also leads to pain.
  3. Injury: An injury to the back, such as by falling or car accident, can cause back pain.
  4. Herniated Disc: A Herniated disc occurs when the cushion between the vertebrae in the spine slips out of place, causing pressure on the nerve in the back and leads to pain.
  5. Arthritis: Arthritis is a condition that causes inflammation of the joints and can affect the joints in the back and leads to pain.

Treatments of Back pain

Treatment of back pain can vary, depending on the causes and severity of the pain. Here are some of them,

  1. Physical therapy: Physical therapy can be beneficial in treating back pain by strengthening the muscles and improving flexibility. This can lead to reduce the risk of future injuries and alleviate pain.
  2. Medications: Medications such as ibuprofen, and naproxen can provide temporary relief from mild to moderate back pain.
  3. Chiropractic care: Chiropractic care involves spinal manipulation which can help alleviate back pain. This treatment is generally safe, but it is important to choose a licensed chiropractor.
  4. Surgery: Surgery may be necessary in cases of severe back pain caused by conditions such as a herniated disc or spinal stenosis. However, surgery should only be considered if it is necessary.
  5. Lifestyle changes: Making lifestyle changes such as maintaining a healthy weight, engaging in regular exercises and practicing good posture can help in reducing the risk of back pain.

Conclusion 

Types of Back pain, symptoms, cause & Treatment. Back pain is a common problem that can be caused by various factors. The treatment of back pain depends on underlying conditions and severity of the pain. If you are experiencing back pain, it is important to consult a healthcare professional to determine the best treatment of back pain.

Read also: https://www.thedailyhealthlines.com/what-are-the-top-12-benefits-of-regular-exercise-for-the-body/

Healthy Indian diet plan for weight loss that really works!

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Healthy Indian diet Plan for Weight Loss

Indian diet plan for weight loss. In the last article we had talked about the best 5 exercises that really works in your weight loss efforts, but an effective weight loss effort must include proper diet plan. So here, in this latest blog we are going to explore a Healthy Indian diet plan for weight loss that really works!

Before we start to Healthy Indian diet plan for weight loss, It is important to discuss what is a healthy diet?

What is a Healthy Diet?

Healthy Indian diet plan for weight loss that really works

A healthy diet is a diet that maintains or improves overall health. A healthy diet provides the body with essential nutrients such as protein, minerals, and vitamins to the human body.

Healthy Indian diet plan for weight loss that really works, must include a variety of foods from different food groups, such as whole grains, vegetables, fruits, legumes, nuts, seeds, and lean protein. If you are eagerly waiting for a weight loss diet plan you must look ahead in this blog.

Healthy Indian diet Plan for Weight Loss

healthy diet plan for weight loss

Here is an example of one day meal plan:

Breakfast:

  • 1 cup cooked oats with 1/2 cup low-fat milk or almond milk
  • 1 small banana
  • 1 boiled egg or 2 egg whites

Mid-morning snack:

  • 1 small apple
  • 1 handful of almonds

Lunch:

  • 1 cup cooked brown rice
  • 1/2 cup cooked dal (lentils) or vegetable curry
  • 1 small salad with cucumber, tomatoes, and lettuce
  • 1 cup low-fat yogurt

    Afternoon snack:

    • 1 cup mixed fruit salad

    Dinner:

    1. 1 cup cooked quinoa or millet
    2. 1/2 cup grilled or roasted chicken breast or fish
    3. 1 cup mixed vegetables stir-fried with 1 tsp olive oil
    4. 1 cup low-fat yogurt

delicious food groups arrangement top view

Conclusion: Remember to drink plenty of water throughout the day, at least 8-10 glasses. Avoid sugary drinks, fried foods, processed snacks, and high-fat meats. Instead, opt for grilled, baked, or roasted lean proteins, and use spices and herbs to add flavor to your meals. Also, aim for regular physical activity, such as brisk walking, jogging, or cycling, for at least 30 minutes a day to support your weight loss goals.

Read also: https://www.thedailyhealthlines.com/how-to-lose-weight-faster-6-proven-tips-that-faster-helps-in-weight-loss/