Fitness

The Scarring Epidemic Of Child Obesity HOW TO PREVENT IT

You’ve read about it in the papers and seen it on the news. Child obesity has become a real, modern problem that invites a host of diseases. The number of children with obesity is rising over the past two decades and doctors, nutritionists are worried about the future…

WORDS – TEAM URBAN VAASTU

WE are in the middle of an obesity epidemic in India, where half of the population in kids is malnourished and other half is suffering from obesity.

A child who is obese is more likely to develop life-threatening diseases like diabetes, heart diseases, and other complications of obesity earlier in life than someone who develops obesity later.

Why to give it more priority?
– Children with obesity are bullied and teased more than their normal-weighing peers. This leads to social isolation, depression and lower self-esteem.

– This can lead to the risk of CVD (cardiovascular diseases), various types of cancer, along with other physical and mental health issues among children.

What to do as a parent to prevent childhood obesity?

– The goal for children who are overweight is to reduce the rate of weight gain while allowing normal growth and development. Children should NOT be placed on any sort of calorie-restricted diets without any prior consultation.

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- Inculcating healthy eating habits which may include home-made food, switching to healthier recipes, and incorporating more fruits, vegetables, whole-grain products in their diets.

– Getting your child tested for lactose intolerance and replacing the dairy products with similar nutritional products if the test turns out positive.

– Serve reasonably sized portions

while teaching your child to have a healthy relationship with the body. Also, don’t pressurize the child to lose weight, so there is no development of unhealthy attitudes towards food.

How to help your child be more active?
– Try making the physical activities fun and less pressurizing by allocating the total amount of decided time of exercising in short intervals throughout the day. Encourage the child gradually build up the stamina.
– Try limiting the child’s time with gadgets and get involved in physical activities along with your child.

Can you do yoga while menstruating?

Many women might ask, can you do yoga on your period? Well, the answer is yes, yoga on your period can be beneficial for some women that experience uncomfortable side effects during this time.

Benefits of doing yoga on your periods
Yoga practice during menstruation is a controversial issue. There are those who say that no woman should practice yoga during her menstruation, others say practice everything. Some say practice inversions, others say avoid. Some say a strong practice is useful, others say to practice restorative asanas. The majority of the asanas that you will find in yoga are inversion positions. That’s why doing yoga during your period has been controversial and many believe that you should avoid it completely during this time. Others feel that some positions should be limited or avoided. Women tend to look at their period in different ways. Some women choose to ignore it and go on with their daily activities as if it’s nothing. Other women get very upset. They want to curl up in a ball and “hide” until the pain, suffering, and inconvenience is over, while other women look at the menstrual cycle as something unclean, associated with guilt and negative emotions. Whatever your perception is of your period, yoga may help with the symptoms that you are experiencing.
The main reason why we may choose not to practice may be due to the associated symptoms of menstruation. If a woman is having very extreme menstruation, then even the thought of practicing will cause negative emotions. The best practice at this time is then yoga nidra and some gentle pranayam such as bhramari (humming bee breath), anulom vilom (alternate nostril breath), ujjayi (victorious breath) and deep breathing. Om Chanting will also be very beneficial.

Asanas to avoid
– Some individuals who practice yoga feel that there is a spiritual reason that inversion poses should be avoided during menstruation. This is because these positions go against the normal flow of energy during this time, could stop or disturb the flow and possibly lead to other reproductive problems later on.

Handstand (Adho Mukha Vrksasana): The handstand asana is also known as adho mukha vrksasana (Sanskrit) or mountain pose is not a beginner pose and is most definitely an inversion pose.
Shoulder stand (Salamba Sarvangasana): Shoulder stand pose, salamba sarvangasana, or supported shoulder stand.

Boat Pose (Navasana): The boat pose is a core and strengthening pose. This asana is designed to help strengthen the abdominal muscles and is a deep hip flexor strengthening pose. This position is not an inversion pose, but you are tilting your pelvis (and uterus) upward against the “natural flow” of your period. You are also putting increased strain on the abdominal area.

Plow Pose (Halasana): The plow pose is an inversion pose that is typically good for back pain when you not doing yoga on your period. Once again you are positioning your pelvis (and uterus) up. This places additional stress on the abdominal and pelvic areas and is opposite of the “natural menstrual flow”.

- You can practice yoga at any age and studies have shown that it elevates the hormonal levels throughout a woman’s life.
– It is important to consult with a physician before structuring a yoga workout regimen. To pen down any health concerns or risks before the yoga program is begun, and practice with safety.
– It is a good idea to start your yoga practice with an instructor to make sure you do everything properly.
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Asanas: To keep you cool this summer

Sure, you could eat watermelon or take a dip in the pool, but yoga can help your body and mind chill out.

WORDS BY- RUCHI LALCHANDANI

Summer is here. The time of year with the longest daylight hours and a bright sun that is heating up everything and everyone. When overheated, we tend to become more competitive, self-critical, and agitated. Part of the fun of steamy weather is finding the best ways to cool off. Sure, you could eat a slice of watermelon or take a dip in the pool, but yoga can also help your body beat the heat (and your mind chill out).
According to Ayurveda, the science of health native to India, summer inspires the pitta dosha. The doshas are the body errors, that help to create one’s individual constitution, and there are three different doshas: Vata, Pitta, Kapha.
Pitta is driven predominately by the solar force, so when the natural cycle of the seasons brings us to the sunny summer months, it is important to pacify the natural pitta inside our bodies so that we avoid the hot climate with similar internal energy. In doing so, we allow ourselves to enjoy the full excitement and thrill that summer brings, without being flooded by too much of one energetic force.

But how do we balance that pitta energy?
During this time of year, a good counter for the sunny weather would be to create a lunar current within the body by focusing on activities and foods that are cooling. This approach will nourish your system and help increase your energy levels.

6 cooling summer yoga poses:
One of the best ways to encourage equilibrium in your body is through your yoga practice. Here are a few cooling yoga poses you can include in your daily routine:
1. Moon Salutations: These are a variation of your Sun Salutes. If you want to do regular Sun Salutations, try to walk forward rather than jump forward to maintain the low vibratory feeling.

2. Supported Backbends: Try Bridge Pose

3. Legs Up the Wall: Remember to keep your tailbone flush against the wall and your legs straight up.

4. Supported Shoulder Stand: Place a blanket or towel under the shoulders, letting your neck dip off the edge.

5. Forward Folds: Try Seated Forward Fold or Wide-Legged Forward Fold.

6. Floor Twists: You can do these seated or lie on your back.

All these poses send a calming wave through the nervous system and serve the body’s attempts to self-regulate.

Breathwork: Cooling Pranayama

After you complete your asanas, weave in one or both of the following cooling pranayama (breath work)

1.Shitali Pranayama: This technique is done by curling the sides of your tongue towards one another and sticking your tongue out through your lips. Inhale through your rolled tongue and exhale out through the nose. Repeat 5-20 times. If you have difficulty curling your tongue, try to touch your tongue behind your teeth; inhale through the lips, exhale through the nose.
2.Single-Nostril Breathing: This technique isolates one nostril. For the summer months, we are targeting the left nostril, which is called the Ida Nadi(“subtle channel”), which is the body’s cooling channel and is located on the lunar side of the body. Close the right side of the nostril and breathe in and out through the left nostril for 5-20 breaths. Cooling foods, herbs and spices

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YOGA POSES TO INSTANTLY BOOST MOOD

MOOD swings are the most dreaded thing for women. We go from “the happiest person alive” to “will kill every single soul alive” in a fraction of a second and the worst part is we cannot control it, we have absolutely no power over it.

MOOD swings are the most dreaded thing for women. We go from “the happiest person alive” to “will kill every single soul alive” in a fraction of a second and the worst part is we cannot control it, we have absolutely no power over it.

In today’s hectic lifestyle women find it difficult to take time out for yoga and meditation to keep stress at bay. Women who have a busy schedule can practice these simple Yoga Asanas for instant mood and stress buster.

A session of yoga can last anywhere from twenty minutes to an hour; an average session is thirty minutes. Forty-five minutes is usually ample time to do all the yoga postures for anxiety and depression with feeling and focus.

Postures of yoga should not be mistaken as simply stretching of the limbs. Every pore of your existence talks to you if you do them with feeling and that is how yoga for mental health yields the greatest result.

Get an instant lift with yoga poses that will help increase endorphins, battle depression, and instantly boost your mood.

THE TREE POSE
Take a yoga mat. Stand straight on it. Now, slowly rise one foot up and place it on your other knee. Try to balance your body while balancing the position, slowly raise your arms above your head along with inhaling. Now, join both your palms together and form Surya Namskar pose with one leg.

THE CAMEL POSE
Kneel down on the yoga mat. Now, exhale and bend backwards, stretch your arms backside and touch your toes. You will feel your spine stretching along with your abdominal muscles. Stretch your throat and move your head backwards. Stay like this for a minute and then release to get back in the initial position, sitting back on your heels.

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CHILD POSE
Keep your legs hip-width apart and gently inhale as you kneel on your hands and knees. Your head will rest between your arms and your palms facing down. Straighten your toes so your toenails touch the floor, keeping them relaxed. Exhale and lower your rear towards your heels. This naturally stretches your torso, and as it folds over your thighs, bend your neck so your forehead touches the floor. Gently inhale and bring your arms by your thighs. The palms will face up presently. Breathe slowly and hold this anxiety yoga posture for thirty seconds.

Easy Yoga Poses to Relieve Sciatica Pain

SCIATICA has a long (and considerable a painful) history. The pain of sciatica goes back as far as the 5th century BCE, doctors and sufferers have tried many imaginative remedies, from leeches and hot coals during Roman times to the usage of modern medicine like pills, creams and injections. The cause of sciatic pain is still under covers but more than 2 million people in India suffer from sciatica, and over a lifetime, an individual has a 40 per cent probability of experiencing it. But on a good note, a mindful, targeted yoga practice can help one overcome the pain.

What Causes Sciatica Pain?
Sciatica pain can be caused by herniation in your lumbar spine – this is the part of your spine that curves inward, near your lower-middle back. This is serious and you should consult a doctor about this immediately. But nearly 70 per cent of sciatica cases is caused by piriformis. This muscle is one of a few small deep hip rotators that you use to turn your thigh out.
In order to reduce pain in your sciatica, particularly if your pain is caused by the piriformis, there are a few backs stretches you can perform that originate in yoga to help stretch your lower back and to help prevent or stop sciatica pain.
1. DANDASANA – The Dandasana or the Staff Pose is a basic, seated pose. It is said to flex the lower back and give the legs a good stretch. This promotes healthy circulation of blood, especially in the affected areas, and releases the pressure built up in the sciatic area, giving it enough space to breathe.
2. ARDHA MATSYENDRASANA - The Ardha Matsyendrasana gives the body a good twist. This twist flexes the hips and lower back and relaxes the area. Blood circulation is enhanced, and pain is reduced.
3. SALABHASANA – The Locust Pose strengthens the lower back and promotes healthy circulation in the lower hip area. This helps release the sciatic pain because when there is a lack of circulation, pressure builds up in that area.

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4. BHUJANGASANA – The Bhujangasa or the Cobra Pose is a basic, but powerful pose. It gives your lower back and spine a good stretch and relieves the pain caused by a slipped disc, which is one of the major causes of sciatica.
Always consult your physician before beginning any exercise program. This general information is not intended to diagnose any medical condition or to replace your healthcare professional. Consult with your healthcare professional to design an appropriate exercise prescription. If you experience any pain or difficulty with these exercises, stop and consult your healthcare provider.

YOGA FOR Constipation Cure

WHEN we think of yoga, we think deep stretches and patterned breathing, but this ancient art is more than flexibility and stretching. Yoga decreases the risk of postpartum depression in reducing levels of inflammation in people with heart diseases. Spending more time on your yoga mat benefits you from head to toe.
Yes, it also includes your gut. The most common cause of constipation, gas and other gut-related troubles has to do with the unhealthy, fast-paced lifestyles. Poor eating choices, stress, and hectic schedules can cause various digestive problems and infrequent bowel movements.
Constipation has different meanings for different people. For some, untimely stools mean constipation while for some, it is the passage of hard stool. Whatever may be the case, the most common explanation for the cause of this problem is undoubtedly our unhealthy lifestyle. Also, a diet low on fresh fruits and green leafy vegetables, especially food low on fibre, causes constipation. Less intake of water is another reason.
YOGA TO THE RESCUE
But the good news is, there’s nothing to worry about because before constipation gets serious and results in other stomach disorders, we can take care of it with regular practice of yoga exercises. Infrequent bowel movements lead to straining and bloating of stomach and are not taken care at the time they lead to hazardous pelvic diseases.

Treatment helps many people find relief from constipation. But as we say prevention is better than cure. So, the best way to prevent it is to inculcate Yoga in our daily routine.
Yoga helps revitalize our body and increases the flow of blood and oxygen in the system. Since most of the yoga postures involve pelvic movement, yoga practice can really help in relieving our constipation woes.
Here are some postures which, if practised regularly, can set infrequent bowel movements to normal.
Asanas
-Pawanmuktasana
-Ardhamatysendrasana
-Halasana
-Matsyasna
– Vajrasana
So, stop worrying and start practising! Just a few minutes of your daily time and you can look forward to a healthy digestive system and a happier you! Don’t forget to improve your dietary habits as well – fibre-rich food, fruits and vegetables, and enough intake of water will all help keep constipation woes away!

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