Five ways to warm up before hiking

Well hiking is really adventurous and takes a lot of courage to complete every spot. The mesmorising sea somewnere the serene beauty of white covered mountains could call you to enjoy the peace and lovely weather. Would you not know if its actually good or not to practice a bit of warmup i.e some easy ways to stretch and get ready to climb the mountains and rocks. I hope you do well.

Practising hiking with energy requires a lot of physical strength. Although certain yoga postures help dealing with it. So here we will tell you how you can cope with the beauty being fit and healthy.

Five reasons why it is important to warm up

Hiking Training Exercises🏃‍♀️:

1.Squats
Squats are a great whole body, holistic, simple and straightforward training for hiking men and women.


2. hiking training exercises: planks
planks are a great way to strengthen your core, and a strong core affects your entire body system.


3.Hiking Training Exercises: Step Ups
Step ups do require a prop, but it is a simple one that anyone should be able to obtain or improvise.


4. Hiking Training Exercises: Lunges
Lunges are another great way to target your legs and lower body, as well as your abdominals and back muscles. They improve balance and stability as well, by targeting each leg individually.


5. Hiking Training Exercises: Take the Stairs
So this requires a little more prep, but it still should be something that is free and available to anyone, you may just have to get creative!


6. Hiking Training Exercises: Walk Briskly or Run
A brisk walk, especially if coupled with inclines, is another example of fantastic, easy, straightforward exercises to prepare for hiking.

Hope you have an amazing journey and hiking experience ahead. Do let me know in the comments below if I could help you. Happy journey!

Wing of Madness Depression

Is Depression a Disease?

This is a total write up about a kind of depression. Here people who relates to the issues can seek help. how do you think you got mad? Yes! Madness is also a small part of depression. Are you experiencing any of these :

1.tiredness

2. swollen eyes

3.madness towards negative thoughts

4.Mentally disturbed

5.cannot concentrate in day to day life

There is no shame in this. If you think you want to get well soon and get back to your school/ work. We all hope to experience certain issues and happenings but do we really want to pet them till we die? No, right! Its really important to surround and lead a healthy lifestyle. A day full of beautiful vibes, you communicating to your friends , family and enjoying the relishing moments. So I could be helping you with some natural ways to reduce your depression issues only if you promise to work upon it strictly.

To cure depression:

1.Wake up early and get to sleep early.

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waking up early in the morning is a sign that you are getting back to life again. Waking just one hour earlier cuts depression risk by study finds. Genetic study of 840,000 people found that shifting sleep time earlier by just an hour decreases risk of major depression by 23 percent.

2.Meditation

8,000+ Best Meditation Photos · 100% Free Download · Pexels Stock Photos

Meditation is especially beneficial for the reduction of stress. It can also reduce depression and anxiety, and also help people manage chronic pain.

3.Experiencing the nature outside

Nature advances as humans retreat - GulfToday

Spending time in nature  helps with mental health problems including anxiety and depression. ecotherapy (a type of formal treatment which involves doing activities outside in nature) has shown it can help reduce mild to moderate depression.

4. Adentures

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Adventure experiences in the great outdoors are a lots of fun. They provides significant mental health benefits. Green spaces can help to lower stress and anxiety – especially when they are experienced as part of a digital detox (leave the phones and selfie sticks and cameras at home!) 

5. Make To-do list

How To Write A To Do List That You'll Actually Stick To

The everyday activities that people do as individuals, in families, and with communities to occupy time and it helps to bring meaning and purpose to life.

your loved one is suffering from depression, you may have difficulty feeling motivated.

self-help techniques:

  • Celebrate small victories.
  • Do your best to take things positively.
  • Establish routines everyday— they can help you feel motivated.

If your lack of motivation is affecting your daily life and your ways to increase your motivation haven’t worked, kindly contact your doctor. They are there to help always.

7 brain Excercise To Become More Smarter

1. Brush your teeth with your non-dominant hand

Research has shown that using the opposite side of your brain (as in this exercise) can result havocly and substantial expansion in the parts of the cortex that control and process tactile information from human hands. Now, Brain exercise: Use Brains more by brushing with the hand you wouldn’t normally use, and don’t forget to open the toothpaste tube and apply toothpaste in reverse as well.

2. Shower with your eyes closed

14 weird brain exercises that help you get smarter | Reader's Digest Asia

Realisation is important. Close your eyes while showering to realise the different textures in your body. Do check the temperature of water beforehand. Try shaving shampooing with your eyes closed so that your brain understandes different variant features of you.

3. SWITCH SETAS AT THE TABLE

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Switch seats at the lunch or dinner table to realise where yo used to sit back then and also habituating with new changes by knowing where your current position sits in the room. Think how much far is the salt or pepper from you now.

4. OPEN THE CAR WINDOW

The hippocampus, an area of our brain which processes memories, is involved in associating odors, sounds, and sights to construct mental maps. Brain exercise: Try to identify new smells and sounds on the way. Opening the windows provides these cells to work differently .

5. Make more social connections during a day

Scientific research has repeatedly proved that social deprivation has severe negative effects on overall cognitive abilities. Brain exercise: Thirsty? Buy a drink from a person rather than a vending machine. Need gas? Pay the clerk at the counter rather than just swiping your credit card at the pump. Further flex your brain by trying your hand a supermarket than online veggie seller.

6. Eat unfamiliar foods

Your olfactory system can distinguish millions of odors by activating unique combinations of receptors in your nose. There’s a direct link to the emotional center of your brain, so new odors may evoke unexpected feelings and associations. Brain exercise: Choose a cuisine unfamiliar to you, and browse the variety of novel vegetables, seasonings, and packaged goods. Change your food habit sometimes in a month.

7. Make a new connection with your nose

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You probably don’t remember when you “learned” to associate the smell of coffee with the start of a day. However, by linking a new odor—say, vanilla, citrus, or peppermint—to an activity, you’ll alert new neural pathways. Brain exercise: Keep an extract of your favorite scent near your bed for a week. Open it and inhale when you first wake up, and then again as you bathe and dress.

This article can help my dear readers. Try these amazing easy tips to become extraordinary and more efficient via brains.

5 Postures that enhances your sex life

If you want to boost your sex life, try using some of these poses in your regular yoga practice.

1. Cat Pose (Marjaryasana) and Cow Pose (Bitilasana)

Image result for cat pose
  1. Start this pose on all fours. Make sure your wrists are underneath your shoulders and your knees are in line with your hips. Keep your spine neutral and your weight balanced evenly across your body.
  2. Inhale as you look up and let your stomach curve toward the floor. Lift your eyes, chin, and chest up as you stretch.
  3. Exhale, tucking your chin into your chest, and draw your navel toward your spine. Round your spine toward the ceiling.
  4. Move slowly between the two for 1 minute.

2. Bridge Pose (Setu Bandha Sarvangasana)

Image result for bridge pose
  1. Lie on your back.
  2. Bend both knees and position your feet hip-width apart with your knees in line with your ankles.
  3. Put your arms flat on the floor with your palms against the ground and spread your fingers.
  4. Lift your pelvic region off the ground, allowing your torso to follow, but keep your shoulders and head on the floor.
  5. Hold the pose for 5 seconds.
  6. Release.

3. Happy Baby (Ananda Balasana)

A popular relaxation pose, this pose stretches your glutes and lower back. Plus, it doubles as a variation of missionary position. To try it in bed, start in missionary position with your partner on top, and then extend your legs and wrap them around your partner’s top.

Image result for ananda balasana pose
  1. Lie on your back.
  2. With an exhale, bend your knees up toward your stomach.
  3. Inhale and reach up to grab the outside of your feet, and then widen your knees. You can also use a belt or towel looped over your foot to make it easier.
  4. Flex your feet, pushing your heels upward as you pull down with your hands to stretch.

4. One-Legged Pigeon (Eka Pada Rajakapotasana)

Image result for one legged pigeon pose

There are many variations and all of them are great for stretching and opening up your hips. Tight hips can make sex uncomfortable, and they can also keep you from trying different sexual positions.

  1. Start on the floor on all floors.
  2. Pick up your right leg and move it in front of your body so your lower leg is at a 90-degree angle from your body.
  3. Stretch your left leg out behind you on the floor with the top of your foot facing down and your toes pointing back.
  4. Exhale as you lean forward, shifting your body weight. Use your arms to support your weight. If this is uncomfortable, try folding up a blanket or a pillow and putting it under your right hip to keep your hips level as you stretch.
  5. Release and repeat on the other side.

5. Child’s Pose (Balasana)

This pose is a fantastic way to open your hips and find deep relaxation without needing to be crazy flexible. It’s also a grounding pose, meaning your focus should be on resting and breathing throughout the pose, which can help any stress and anxiety melt

Image result for balasana pose

CREATIVE MIND

  1. Start by kneeling on the floor. With your big toes touching, widen your knees until they’re around hip-width apart.
  2. Exhale and lean forward. Place your hands in front of you and stretch out, allowing your upper body to relax between your legs. Try to touch your forehead to the mat, but you can also rest your head on a block or pillow.
  3. Relax in this position for 30 seconds to a few minutes.

The bottom line

While some yoga poses can immediately improve your sex life, the biggest change is always going to be in reducing your stress. Not only does this provide a whole host of benefits, it allows you to relax and enjoy sex, which makes it even better.

 

7 Health Benefits Of Having Organic Food

Organic Food processed without the use of any chemicals. It means organic food production doesnot allow the use of chemical pesticides, chemical fertilizers or preservatives. Gradually, organic foods are increasingly gaining popularity because to know its benefits. The general public belief is that organic food is healthier compared to the conventional ones, and it’s the primary reason for its increased demand over the past decade.

What is organic food fraud? | Innovation News Network
1.Antibiotic resistance

When humans consume the non-organic food products, they indirectly consume the antibiotics, growth hormones and vaccines which weaken immune systems on the account of antibiotic, vaccine, hormones, and animal byproducts overdose. This may alter the immune system thereby rendering humans unable to defend themselves against diseases. So their production processes does not involve the use of antibiotics, growth hormones, animal byproducts, or vaccines.

  1. Antioxidant content

The positive effects of antioxidants on overall health have been established in a number of scientific studies, especially those derived from organic foods. This is because organic foods are free of foreign chemicals that normally react with vitamins, organic compounds and minerals thus lowering the essential positive impacts of antioxidants in food products.

Latest studies propose that the consumption of organic food can contribute to more intake of nutritionally advantageous antioxidants and limited exposure to heavy metals. The positive impacts of antioxidants obtained from organic foods include prevention of heart disease, cancer, vision problems, premature aging, and cognitive malfunction.

  1. Improved Heart condition

Exclusive grazing on natural grass increases the amounts of CLA (conjugated linoleic acid) found in animal products. The suns energy is well taken in by natural grass through photosynthesis and is converted into the most desirable organic CLA by the herbivores that feed on it. CLA is a heart-healthy fatty acid with the potential of bolstering cardiovascular protection, and it is found in higher quantities in the meat and milk products of animals that have been pastured in free range.

4.Pesticide Reduced

Why do people buy organic? Separating myth from motivation

Chemical pesticides consumption is linked to a variety of diseases and disorders namely causes cancers, digestive disorder, headaches, birth defects, weakened immune system, and even premature death. Organic foods are free of pesticides and that is why they are preferable for attaining a better overall health. As much as pesticides have the power of keeping certain pests away from the crops, they also have potent chemicals like organophosphorus.These organic foods are overall beneficial.

5.Consumption of higher quality meat and milk

Arla Food Ingredients explores why organic milk proteins are the future for  dairy manufacturers

Organic meat and milk is of the highest quality. There are claims that meat is not good for human health. However, it is the CAFOs that normally worsen meat and milk quality by introducing foreign and unhealthy antibiotics as well as other drugs in the final food product.For instance, organic milk is proved to have 60% more omega-3 fatty acids, antioxidants, vitamins, and CLA than non-organic milk. Also, organic cows are pasture grazed which results in the better meat quality.

6.Natural

Organic foods are locally grown and pose very minimal interference to the environmental resources that support healthy living. Since harmful chemicals are forbidden in organic farming, there is minimum water, air to be precise, organic farming lessens the long-term human health implications caused by air, water, and soil pollution.\

7. No genetic Modifications

Organic foods are GMO free. They are not genetically engineered in nature. Genetic engineering of food products is a huge concern in the current years. They are foods or plants with altered DNA in manners that do not take place in nature, usually to enhance resistance to pesticides/herbicides.

Hey loves hope you loved my post. I try to bring new changes and healthy life forms among all my readers. So it is a general and formal suggestions that if any of my readers or anyone who wants to eat organic food kindly consult a doctor as per requirements the doctor or nutritionists would prescribe the quantity.

Till then happy days ahead! Will be back with new posts soon.

6 Natural foods that can regulate human health

20 food items that regulate human growth includes variations amidst the vegans and non vegans.The fact hear lies is,do you want to get a human body full of immune system and healthy growth?Yes I do understand that growth depends totally upon genes.But certain food products can itself help growth in muscles,tissues and repair of the body.Before we get started I would like to tell all the readers that the food products that help in growth works magically and I have personally used them.This is not a sponsored food blog page so enjoy the best food products I will write.

TYPES OF FOOD THAT HELPS IN GROWTH:

1.Fish

Fish oil and fish are a good source for developement in brain coordination for children.Fish has animal protein which restores our memory.This is one food I suggest to non vegans to add in their meal atleast thrice a week.

2.Nuts

Another source of vibrant values carrying nuts include hazelnut.I suggest hazelnut because they are so good for teeth and gaining weight.

3.Egg

Now egg is everyones favourite.Right?

So egg contains vital proteins which helps in growth among children and adolescenes.Even aged ones can have half a day under doctor supervision.

4.Apple

An apple a day keeps all worries away.We all know that but do you know that eating an apple a day clears all constipation problems among all age group.Apple contains fibre and juicy water which reduces the body temperature to certain level so that our body can complete excretion process clearly.

5.Banana

Banana is having a lot of potentials to cure diseases related to respiratory tract.Tbose who travel in polluted areas should have one banana everyday.Banana purifies our blood too.We can breath fresh air and get respiratory tract working well after banana smoothie gets a way inside.

6.Coconut

Coconut can be used as oil for hair stimulation or regrowth.Or else you can drink coconut milk or water for refreshment.Stressed ones should drink chilled coconut water.Coconut has benefits like relaxing muscles,restores damaged cells and revitalise ageing

I hope you have got some stuff that I am trying to be a doctor here.But unfortunately I am influencing but not on a doctors note I am suggesting.So if there is any issues while having any of these food products,should consult a doctor.till hen stay tunes.

Hey loves do let me know how this article helped you all and you all gained some courage to eat healthy.Do like share and comment.Till then will be back with another one.

Benefits of strawberry

Heart health

Heart disease is the most common cause of death worldwide.

Studies have found a relationship between berries — or berry anthocyanins — and improved heart health.

Large observational studies in thousands of people link berry consumption to a lower risk of heart-related deaths .

According to a study in middle-aged people with well-established risk factors for heart disease, berries may improve HDL (good) cholesterol, blood pressure, and blood platelets function .

Strawberries may also :

  • improve blood antioxidant status
  • decrease oxidative stress
  • reduce inflammation
  • improve vascular function
  • improve your blood lipid profile
  • reduce the harmful oxidation of LDL (bad) cholesterol

The effects of freeze-dried strawberry supplements on type 2 diabetes or metabolic syndrome have been studied intensely — mainly in overweight or obese individuals.

After 4–12 weeks of supplementing, participants experienced a significant decrease in several major risk factors, including LDL (bad) cholesterol, inflammatory markers, and oxidized LDL particles.

Blood sugar regulation

When carbs are digested, your body breaks them down into simple sugars and releases them into your bloodstream.

Your body then starts secreting insulin, which tells your cells to pick up the sugar from your bloodstream and use it for fuel or storage.

Imbalances in blood sugar regulation and high-sugar diets are associated with an increased risk of obesity, type 2 diabetes, and heart disease.

Strawberries seem to slow down glucose digestion and reduce spikes in both glucose and insulin following a carb-rich meal, compared to a carb-rich meal without strawberries .

Thus, strawberries may be particularly useful for preventing metabolic syndrome and type 2 diabetes.

Cancer prevention

Cancer is a disease characterized by uncontrolled growth of abnormal cells.

Cancer formation and progression is often linked to oxidative stress and chronic inflammation .

A number of studies suggest that berries may help prevent several types of cancer through their ability to fight oxidative stress.

Strawberries have been shown to inhibit tumor formation in animals with mouth cancer and in human liver cancer.

The protective effects of strawberries may be driven by ellagic acid and ellagitannins, which have been shown to stop the growth of cancer.

More human research is needed to improve the understanding of the effects of strawberries on cancer before any solid conclusions can be reached.

Adverse effects

Strawberries are usually well tolerated, but allergy is fairly common — especially in young children.

Strawberries contain a protein that can cause symptoms in people who are sensitive to birch pollen or apples — a condition known as pollen-food allergy

Common symptoms include itching or tingling in the mouth, hives, headaches, and swelling of the lips, face, tongue, or throat, as well as breathing problems in severe cases .

The allergy-causing protein is believed to be linked to strawberries’ anthocyanins. Colorless, white strawberries are usually well tolerated by people who would otherwise be allergic.

Furthermore, strawberries contain goitrogens that may interfere with the function of the thyroid gland in people with thyroid problems.

Maintain your healthy vision

The antioxidant properties in strawberries may also help to prevent cataracts — the clouding over of the eye lens — which can lead to blindness in older age. Our eyes require vitamin C to protect them from exposure to free-radicals from the sun’s harsh UV rays, which can damage the protein in the lens. Vitamin C also plays an important role in strengthening the eye’s cornea and retina.

While high doses of vitamin C have been found to increase the risk of cataracts in women over 65, researchers from the Karolinska Institute in Stockholm note that the risk pertains to vitamin C obtained from supplements, not the vitamin C from fruits and vegetables.

 

Keep your wrinkles at bay

The power of vitamin C in strawberries continues, as it is vital to the production of collagen, which helps to improve skin’s elasticity and resilience. Since we lose collagen as we age, eating foods rich in vitamin C may result in healthier, younger-looking skin. But vitamin C isn’t the only naturally-occuring wrinkle fighter found in this fruit. Researchers at Hallym University in the Republic of Korea concluded that ellagic acid visibly prevented collagen destruction and inflammatory response — two major factors in the development of wrinkles — in human skin cells, after continued exposure to skin-damaging UV-B rays.  

Reduce pesky inflammation

 

The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study conducted by the Harvard School of Public Health shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-reactive protein (CRP) — an indication of inflammation in the body.  

The antioxidants and phytochemicals found in strawberries may also help to reduce inflammation of the joints, which may cause arthritis and can also lead to heart disease. A study conducted by the Harvard School of Public Health shows that women who eat 16 or more strawberries per week are 14 percent less likely to have elevated levels of C-reactive protein (CRP) — an indication of inflammation in the body.  

Boost your fibre intake

Fibre is a necessity for healthy digestion, and strawberries naturally contain about 2 g per serving. Problems that can arise from lack of fibre include constipation and diverticulitis — an inflammation of the intestines, which affects approximately 50 percent of people over 60. Fibre can also aid in fighting type 2 diabetes. “Fibre helps slow the absorption of sugars (i.e., glucose) in the blood,” says Edwards. “As a result, adults who are managing diabetes can enjoy strawberries — in moderation — in their diet.

Aid in weight management

 

Maintaining a healthy weight is one of the best defenses against type 2 diabetes and heart disease, not to mention just plain good for your overall well-being. “Strawberries are naturally low in calories (around 28 calories per serving), fat-free and low in both sodium and sugar,” says Edwards. “Strawberries do contain natural sugars, though total sugars are fairly low with 4 grams per serving — and the total carbohydrate content is equivalent to less than a half slice of bread. Triple your serving to 1.5 cups and you’ll have a snack that’s less than 100 calories and much healthier than those pre-packaged 100-calorie snacks!” Add strawberries to one of these low-cal smoothie recipes and you’ll have the perfect breakfast or snack.

 Help to promote pre-natal health

Folate is a B-vitamin recommended for women who are pregnant or trying to conceive, and strawberries are a good source with 21 mg per serving. Folate is necessary in the early stages of pregnancy to help in the development of the baby’s brain, skull and spinal cord, and the folic acid in strawberries may help to prevent certain birth defects, such as spina bifida.

Hope you all loved my topics and more upcoming topics are there.

Till then stay tuned.

STRAWBERRY PANCAKE RECIPE

INGREDIENTS:

1 cup all-purpose flour

  • 2 tablespoons brown sugar
  • 2 teaspoons baking powder
  • 1 teaspoon salt
  • 1 egg
  • 1 cup milk
  • 2 tablespoons vegetable oil
  • 2 tablespoons vanilla extract
  • 1 cup chopped fresh strawberries

Directions

  • Step 1

In a medium bowl, stir together the flour, brown sugar, baking powder and salt. Pour in the milk, oil, egg and vanilla, and mix until well blended. Stir in the strawberries.

  • Step 2

Heat a large skillet or griddle over medium heat, and coat with butter or cooking spray. Pour batter into desired size of pancakes. Flip with a spatula when bubbles appear in the center. Cook until golden brown on the other side.

6 TIPS FOR SELF PAMPER IN SUMMER DAYS

Fed up of this summer? Global Warming is racing all of us. Build yourself to keep hydrated and cool in these days. Car pollutions have increased. Don’t forget to pamper these days.

1.Keep yourself hydrated: Drink water as much as water. Drink 2 litres of water a day. Eat juicy vegetables every day. Buy watermelon, mango and seasonal fruits to keep yourself refreshed.

2.Use Sun scream: If you are planning to go outside in hot days, don’t forget to put a sun scream on your face. Make lather on arms, legs , and face with sun scream. Make circular messages with sun scream. Better to use SPF 75.

3.Store ice-creams at home-Store ice creams to add flavour . Even you can make ice cream at home.

4.Make refreshing mists at home like rose water, banana mist, etc. Homemade self-pamper products are the best. Save your time from wasting. Google different methods to make summer mists.

5.Decorate your room with fresh flowers. Flowers are a heavenly part . The sweet smell of Yellow and White Jasmines and Roses are awesome. Natural ways to spread happiness to your home this summer is lovely flowers.

6.Grab your favourite snack or invest some time in cool sheet masks.Apply cool sheet masks on face while you chew some peppermints.

HAPPY SUMMER DAYS 2020!