Natural Mantra


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Whoever told you exercise could help you avoid depression? They were right!!

Can exercise help you avoid depression?

#Depression

#Depression #Exercise

 The answer is yes, according to research.   These studies on depression, anxiety and exercise have shown that the physical and psychological benefits of exercise can help reduce anxiety, depression and improve mood.
The modern world leads to stress and depression is more and more common. There are many factors that influence a person’s chances of experiencing depression, including one’s genes. There are always going to be certain people and situations where medication may be necessary for combating depression.
Increasingly, mental health experts are looking for ways to treat depression without costly prescription medication. There is a greater need for a prevention strategy today, for ways to fend off depression from the start. Physical activity is being recognized as an effective tool for treating and preventing depression. Over 26 years’ worth of scientific research concludes that even moderate levels of physical activity—like walking for 20-30 minutes a day—can ward off depression in people of all ages.
Why Exercise?

#Exercise for Depression

This means that, if you’re currently active, you should sustain it. If you’re not physically active, you should start the habit.
In the long run, people stick to a workout regimen, not because of willpower, but because they realize how much better they feel after a workout!  Our bodies and minds are programmed to feel good when we work out. This is a biological design  necessary for our survival. Everything humans need to survive—food, water, sleep, social connections, sexual contact, breathing deeply, and physically working our bodies and sweating—are all designed to release rewarding neurochemicals that leave us feeling good.
Exercise Depression

Depressed?

Swedish researchers have demonstrated how changes in muscles makes them perform similar functions to the liver or kidneys by cleaning up the blood. The protein PGC-1α1 increases in skeletal muscle with exercise, and this leads to higher levels of  an enzyme called KAT. This enzyme purges the body of harmful substances.
Promoting physical activity is a valuable public mental health strategy too, reducing the risk of developing depression and its personal, social, and economic repercussions. The conclusion is that moderate exercise can replace expensive medications which also have negative side effects.


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Win the Battle of the Bulge. How to go from #Fat to #Fit in 8 Yummy Ways!

 

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Are you in the great #Battle of the #Bulge #crisis? Is #BellyFat giving you #sleepless #nights?

Why Do People Get Belly Fat?

Fat seems to always head straight for the waistline, doesn’t it? Belly fat is not just a natural part of the aging process. Other factors make you more likely to get belly fat as well.

What is Belly Fat really?

More women than men gain belly fat. How much fat you gain, and where, is influenced not only by age, but also by family history, hormones and birth weight. Belly fat is also more common in women who’ve given birth or undergoing menopause. You see, belly fat is not just about the soft, cushy subcutaneous fat that you can see and touch. It has yet another layer called visceral fat that forms deep inside your abdomen, around your organs. Subcutaneous fat is like a storage area for all of the calories you aren’t using, but visceral fat cells are biologically active, increasing your insulin resistance and putting you more at risk for certain health problems.

What Health Risks?

Belly fat is more than just an aesthetic problem. Medical experts know that it can shorten your life. It is linked to several chronic conditions, including heart disease, Type-2 diabetes, dementia and breast and colorectal cancers.

Trimming It Down

Sonakshi Sinha did it…You could be next!!! Visceral fat is easily trimmed if you exercise. However, targeting belly fat with sit-ups and other abdominal exercises won’t do the trick. These exercises simply tone your abdominal muscles. Bur exercising every day burns belly fat when coupled with a reduced-calorie diet comprised of healthy foods in appropriate portion sizes.

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Well, here are 8 #Superfoods that cut belly fat!!!

Green tea: Shrinks your waistline. The #Flavonoids have natural #AntiInflammatory properties, and the compound #EGCG helps reduce body fat.

Foods rich in Omega-3: Food sources of #omega-3s include #walnuts and #flaxseed.

Garlic: #Garlic controls #bloodsugar and #insulin levels. Thus your body can maximize fat burning for energy, resulting in reduced belly fat. It is also a #thermogenic that boosts #metabolism.

Mint: One tablespoon #honey, a pinch of #pepper, and some crushed #mint leaves steeped in hot water soothes the abdomen, dissolves fat and boosts metabolism. The result – a flat #tummy!!!

Cinnamon: #Cinnamon is a great fat burner. Drink the steeped cinnamon powder with honey in water before breakfast and before bed-time for best results.

Watermelon: #Watermelon contains 82 per cent water, which helps your stomach not crave for food. Watermelon is also rich in vitamin C.

Apple: Eating #apple also helps reduce belly fat. It helps your stomach feel full because it contains potassium and many vitamins. So, eat an apple in breakfast to get the desired tummy size.

Banana: #Bananas are also rich in potassium and multivitamins, and help you to resist the food cravings. Plus, banana boosts the metabolic rate, thus melting belly fat.

You can supplement these with what #Mother Nature has given in plenty, as in these products from #NaturalMantra!

Enter the fray with gusto! It’s courage, hard work and discipline that will help you win the battle with #BellyFat!

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Celebrity Fact from healthmeup.com

 


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Why do you drink liquids or juices while exercising? 

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If you are a workout junkie, you must surely have your own personal sports bottle of a refreshing or energy drink to keep you ‘going’. A bewildering variety of sports drinks promise to help you go longer, get stronger, run faster, and recover better. But why should you drink something during your workouts?

Well, it certainly is important to stay hydrated during exercise. But for the average workout of 60 minutes or less, you typically won’t need anything more than water. If you’re going longer than an hour, or it’s hot and humid outside, then you may need more than that.   Here is what you need to know to stay hydrated.

STICK TO WATER. Simple water is the best way to go. But do avoid packaged sports drinks for the sugar content in them is counter-productive to your exercise!

STAY HYDRATED THROUGHOUT THE DAY. The best way to avoid a last-minute rush to fill in on fluids before a workout is to sip small amounts of water or drinks like these herbal beverages & organic juices like Herbal Hills Wheat-O-Power throughout the day.

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DO THE BATHROOM CHECK. When you’re well hydrated, your urine will be the color of pale lemonade or straw. If it’s clear, you’re drinking too much. If it’s the color of apple juice, drink more.

DRINK WHEN YOU’RE THIRSTY. The body’s thirst mechanism is tuned to tell you when you need to hydrate. Don’t overhydrate!

DRINK MORE WHEN IT’S HOT AND HUMID. Hydration becomes most important during intense exercise in the heat. The best bet for rehydration is to drink beverages like natural Amla Juice or Triphala Juice, apart from coconut water, or water with a slice of fruit.

REHYDRATE POSTWORKOUT. Do you have white streaks on your skin or clothes after your workout? It means you’re a salty sweater. You’ve lost a lot of sodium. Try vegetable juices, which is a good source of sodium.

Hard workouts require extra hydration attention. Drink & Stay Happy!

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Sweet News for Diabetics – Exercise does outsmart Diabetes!

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Why is #Fitness so crucial to #Diabetes management?

Diabetes galvanizes most people into much-needed #Exercise routines, prodded and cheered on by their #doctors! But how does it help in combating Diabetes?

Well, #physical #activity improves the body’s sensitivity to #insulin and this helps manage #blood #glucose levels.

Increasingly, the world over the number of people with type 2 (previously termed adult onset) is increasing rapidly, thanks to stress levels.

Getting started with a new #exercise #program can be quite daunting. Ahh, that is the rub!!! How many times have you started on a fitness program and given up soon enough, as though it were a New Year’s Resolution that’s mostly valid for just a week!? ; )

If you have diabetes, these exercise tips will help you get fit safely, and prevent the complications of diabetes.

 What is #Aerobic Exercise?

This type of exercise elevates the heart rate and keeps it up for more than two minutes – #walking, #swimming and #cycling are all great forms of aerobic exercise.

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What are its #Benefits?

 

  • Better management of #blood #glucose levels
  • Improved sensitivity to# insulin
  • Increased #heart and #lung capacity
  • Enhanced #muscular and #cardiovascular endurance
  • Reduced heart #disease and #stroke risk
  • Increased #HDL (good) #cholesterol
  • Decreased #stress
  • Better #mental #health, and
  • Lowered #body #weight.

How much Exercise is good?
Make sure you get at least 30 minutes daily. But in reality, it works if you can fit in 3 sessions a week rather than daily because it’s easier to do fewer but longer sessions than many shorter #sessions.

Never let more than two days in a row go by without #training, for the effect of one session of aerobic exercise on #insulin #sensitivity lasts from 24 to 72 hours.

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What is Resistance Exercise?

You can also do free #weights, exercise machines and resistance tubing for training with resistance, or strength training, shown to improve glycemic control.

When should you not Exercise?

  • You need to check your #blood sugar 30 minutes before exercise. If it’s too low (less than 100 mg/dL), have a piece of fruit or whole grain crackers.
  • If it’s too high (more than 300 mg/dL), you may need to take prescribed medication and skip your session.Aerobic exercise and strength training are both terrific ways for diabetics to take control of their health and lower their need for #drugs. Studies show that both modalities in conjunction can give diabetic exercisers even greater results.

 

 

What should you Eat?

Proper eating is essential for all diabetics to help control their blood sugar; so what should you eat when you are a diabetic who is exercising?

Before, during, and following exercise you should check your blood #sugar and act accordingly: too low, you need to have something with #complex carbohydrates; too high, you may need to #medicate.

Consult your doctor before starting on a regimen, and make an exercise plan with your trainer based on your medical condition. Health #Supplements help too.

Can you Prevent #Type-2 Diabetes?

Remember, it’s never too late to start exercising. Start with at least three times a week for 20 to 30 minutes.

Changing your eating habits can also make a large impact. Cut out sugary drinks and eat more whole #grains, #proteins and fresh #fruits and #veggies – #natural and #organic foods from #NaturalMantra are ideal!

By combining a healthy diet with #cardiovascular and #resistance exercises, you can not just manage type 2 diabetes, but you may also be able to #prevent it. Good #health!!!

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Ref: “Effects of Aerobic Training, Resistance Training, or Both on Control of Blood Sugar in Type 2 Diabetes” study published in the September 2007 Annals of Internal Medicine.


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How to keep Heart Disease at bay – the 3-Pronged Mantra

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One of the major causes of heart attacks world-wide is Coronary Artery Disease.

Here, a combination of high cholesterol levels and other fats in the blood collects on the inner lining of the heart’s arteries, eventually forming a thick plaque that attracts clotting agents in the blood. Once a clot forms, it’s very difficult for blood to get to the heart. That’s when a heart attack occurs.

For some people, it is a result of genetics or diabetes; but more often than not, it could have been prevented. Even after coronary artery disease has taken hold, health measures can still prevent a heart attack.

The 3-pronged Mantra to good heart health is:

Eat a low-fat, high-fiber Diet 

If you eat less fat, the chances of developing clogged arteries will obviously decrease. If there’s less fat in the body, there’s less fat available to build up on artery walls.

Get regular Exercise

The heart-healthy effects of physical activity has a tremendous effect on the heart, as it lowers blood pressure and triglyceride levels.

30 minutes of aerobic exercise like jogging, swimming, skipping rope or bike riding every day raises your heart rate and can decrease the risk of heart disease by 20 to 60 percent.

You needn’t run marathons to reduce your risk of heart attack. If you just get up and move around more, your heart will be stronger and healthier. Research has shown that overweight people who exercise have a lower risk of heart disease than thin people who don’t.

Avoid Stress

Don’t smoke, train your body and mind to get into a simple routine of relaxation, perhaps like walking or meditating early in the morning.

Listen to music, get a hobby to keep your mind happy. Learn to cope methodically with projects at work, instead of getting overwhelmed.

These simple steps will go a long way in making your life happier!

 

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Hrithik & Katrina kick up their heels to Total Fitness! Why don’t you?

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Remember how Kaho Naa Pyaar Hai took Bollywood by storm, how lead actor Hrithik Roshan made fitness a fashion statement expressed in dance? This God of Dance lives, breathes and sleeps dance…his innovative dance moves captured the popular imagination and led many fans to take to dance as a way of life almost! He is arguably one of the best specimens of the perfect male body that Bollywood has seen. Another celebrity is Katrina Kaif who is an amazing dancer besides having a perfect figure.

If you are one of those people who are passionate about a healthy lifestyle, the gym is likely to be your temple. You also try to integrate elements into your life that create harmony between your mind, body and soul…to create a happier, healthier you. But come on, do admit it, it is sometimes a quite a drag to drag yourself to the gym every day isn’t it!? Why not dance instead?

Did you know that dance is one form of holistic exercise that integrates all the elements that make for an agile body in a healthy mind – cardio, muscle group workouts, floor exercises to help create flexibility, balance and strength?

Skip the Gym. Dance. It helps you

–          burn calories

–          tone your body

–          lose weight

–          relax

–          and have fun.

Most important, dance gives you peace of mind and leads to pure happiness. Take your pick, you cannot go wrong – Ballroom, Jazz, Hip-hop, Rock ‘n’ Roll, Salsa, Bollywood you name it.

Research has proved that dancing also keeps dementia and Alzheimer’s at bay, helps stave off illnesses and improves well-being and confidence, since it is a social, group activity!

You can enhance the benefits of dance by opting to have organic teas, coffees and juices, health supplements like Spirulina, Wheatgrass Powder, Whey Protein, Multivitamins , carry your dance outfits in tote bags  and so much more, all from Natural Mantra!

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So just step off the treadmill and dance your way to a healthier way of life!

Image courtesy: First look of Bang Bang! to be released soon