| HealthShots

5 best air beds for bed sores to help patients

arushi bidhuri — Sun, 10 Dec 2023 08:04:14 +0000

Have you ever experienced a sore after sitting or lying in one place for a long time? Bed sores are very similar to this. Bedsores, also referred to as ulcers or decubitus ulcers are lesions that arise from applying continuous pressure to the skin while lying down, sitting in a wheelchair, or remaining in one place for an extended period. They usually occur in places like your hips, ankles, heels, tailbone, etc. They are more common in people suffering from medical issues such as paralysis, immobility, or difficulties changing positions. While they can be extremely uncomfortable, it is believed that air beds can help you deal with bed sores. Having said that, let’s take a look at some of the best air mattresses to help you get rid of bed sores.

How do air beds help you deal with bed sores?

Bedsores are primarily caused when too much pressure is applied on the skin for a long time, which limits the blood flow due to not moving much. They usually occur in areas where bones are close to the skin surface. Using an air bed or an air mattress can be a helpful strategy to prevent bed sores. Pressure wounds are intended to be prevented and treated with an air mattress. It is made up of several inflated air tubes that mimic the movements of the patient’s body to expand and deflate. The air mattress promotes healthy airflow and guards against pressure-related bed sores.

Best air mattresses for bed sores

1. Beautyrest Hi-Loft Inflatable Mattress

The Beautyrest Hi-Loft Inflatable Mattress is a raised-profile air bed designed for enhanced comfort and support. With an external pump for easy inflation and deflation, it offers customizable firmness to meet individual preferences. The raised design adds convenience, making it easier to get in and out of bed. Its construction promotes even pressure distribution, reducing the risk of bed sores. This mattress is an excellent choice for those seeking a versatile, adjustable sleep surface, ideal for both temporary and long-term use.

2. iDOO King Air Bed

The iDOO King Air Bed is a convenient and comfortable inflatable mattress featuring a built-in electric pump for quick inflation and deflation in just 3 minutes. Designed as a double queen size, it accommodates various sleep preferences. The self-inflation/deflation capability adds practicality, eliminating the need for external pumps. With a focus on ease and efficiency, this mattress is an excellent choice for those seeking a hassle-free sleeping solution, suitable for various settings, from guest rooms to camping trips.

3. SPREAD SPAIN Arctic Microfiber Quilt

The SPREAD SPAIN Arctic Microfiber Quilt is a pinnacle of winter luxury, boasting an opulent 700 GSM (grams per square meter) design. Crafted with Arctic Microfiber, it provides an extraordinary level of softness and coziness, ensuring supreme comfort during the coldest months. Its versatile design makes it suitable for all seasons, providing a lavish and relaxing sleep experience. Ideal for those seeking an ultra-soft and incredibly warm bedding option, the SPREAD SPAIN Arctic Microfiber Quilt combines luxury with practicality for a truly indulgent sleeping experience.

4. VW 64458 Comfort Plush Dura Beam Air Bed

The VW 64458 Comfort Plush Dura Beam Air Bed in Queen Size is a reliable and comfortable sleeping solution. Engineered with Dura-Beam technology, it ensures lasting durability and stability. The plush surface enhances comfort, offering a soft and supportive sleeping experience. With a convenient built-in electric pump, inflation and deflation are quick and easy. The Queen Size provides ample space, making it suitable for guests or camping trips. Whether for home use or on the go, the VW 64458 offers a convenient, comfortable, and durable air bed option.

5. Coleman Inflatable Airbed

The Coleman Inflatable Airbed is a versatile sleep solution designed for both indoor and outdoor use. Crafted with durable materials, it offers reliability in various settings, from camping adventures to guest accommodations. The inflatable mattress provides a comfortable and supportive surface, while the Airtight System ensures no leaks. With a compact design, it’s easily portable, making it ideal for on-the-go use. The convenience of quick inflation and deflation, along with Coleman’s reputation for quality, makes this airbed a practical choice for those seeking comfort in diverse environments.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

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7 spices for bloating: Ward off your digestive issues with these kitchen ingredients

Aayushi — Sun, 10 Dec 2023 06:45:11 +0000

The feeling of fullness, tightness, or swelling in the abdomen after eating a meal is known as bloating. Frequent digestive woe, bloating disrupt daily life and cause a lot of discomfort. It is often a result of excess gas production, overeating, or underlying digestive issues. While it’s a temporary condition, the feeling of pain or discomfort is not easy to bear. Wondering what you can do to beat bloating? The answer lies in your kitchen – spices. Packed with anti-inflammatory and antibacterial properties, spices hold the potential to combat bloating and promote the functioning of your digestive system.

According to Nutritionist, and Dietitian Deepthi Lokeshappa, some herbs and spices can help repair the gut and release trapped gas. Spices help to reduce inflammation and soothe the digestive tract, providing relief from discomfort. Additionally, they stimulate digestive enzymes, which facilitate smoother food breakdown.

7 spices for bloating

The following 7 spices act as natural remedies for bloating and promote healthy digestion:

1. Ginger

Ginger contains gingerol, a bioactive compound that has anti-inflammatory and antioxidant properties, which may aid in better digestion and the reduction of bloating. Additionally, it can help alleviate nausea and improve overall digestive comfort. Ginger can be eaten in a variety of ways, including in powder form, fresh, and tea.

Ginger can cure digestive woes. Image courtesy: Adobe Stock

2. Peppermint

Peppermint is well-known for its soothing properties. The menthol in peppermint has a relaxing effect on the muscles of the gastrointestinal tract, which can help relieve symptoms of bloating. Consuming peppermint tea or adding fresh peppermint leaves to your meals can be a great way to consume it.

3. Fennel seeds

Traditionally, fennel seeds have been used to treat digestive problems, such as bloating. Fennel seeds contain compounds like anethole, which can relax the digestive tract muscles and reduce inflammation. Chewing fennel seeds or incorporating fennel into your meals can contribute to a happier, less bloated stomach.

4. Cumin

Cumin is not just a flavourful spice, it also offers digestive benefits. It contains compounds that stimulate the production of digestive enzymes, aiding in the breakdown of food and preventing the accumulation of gas in the digestive tract. Including cumin in your cooking can enhance the flavours of your dishes while promoting better digestion and reducing bloating.

Jeera offers many health benefits including for digestion. Image courtesy: Adobe stock

5. Turmeric

Turmeric, with its active compound, curcumin, has potent anti-inflammatory and antioxidant properties. Inflammation in the digestive tract can contribute to bloating, and turmeric can help address this issue. Incorporating turmeric into your diet not only adds a warm, earthy flavour but also reduces bloating and discomfort.

6. Coriander

Both the seeds and the fresh leaves of coriander offer digestive benefits. Coriander seeds contain compounds that can ease digestive discomfort, including bloating. Leaves, on the other hand, have been traditionally used to improve digestion as they are rich in fiber, which helps speed up the digestion process and get rid of bloating.

Also read: Indigestion in winter: 7 tips to manage digestive problems naturally

7. Cinnamon

Cinnamon also has digestive benefits. It has antimicrobial properties that can help alleviate bloating by reducing the formation of gas in the digestive tract. Sprinkle cinnamon on your morning oatmeal, add it to smoothies, or incorporate it into dishes.

There are amazing health benefits of drinking cinnamon water. Image courtesy: Adobe Stock

While these spices may help reduce bloating, it’s vital to know that you should see a doctor for the right treatment if your bloating is severe or chronic.

The post 7 spices for bloating: Ward off your digestive issues with these kitchen ingredients appeared first on Healthshots.

5 best hair masks for curly hair to smoothen and condition your curls

Aayushi — Sun, 10 Dec 2023 05:00:03 +0000

Those who have curly hair would agree that curls are not easy to manage! The struggles include frizz, dryness, and breakage, exacerbated by styling, weather conditions, and other external factors. The solution? While a leave-in conditioner is the go-to remedy for curly hair, using the best hair mask for curly hair also offers extra nourishment and hydration. Hair masks are designed to help with deep conditioning, repair, and rejuvenation, which promotes overall hair health. When used on curly hair, these masks define your curls, add volume, and make them bouncy.

5 best hair masks for curly hair

1. Curl Up Intense Hydrating Hair Mask

To get defined curls, it is very important to keep them hydrated and well-nourished. This Curl Up Intense Hydrating Hair Mask provides deep conditioning and controls frizzy hair. It is free from sulfates, parabens, and silicones, which makes it completely safe to use. Apart from providing intense hydration, it also helps promote smoothness and revitalize the natural texture of your curls. This mask makes your curls soft and manageable and reduces hair breakage. Packed with avocado and shea butter, this hair mask also claims to boost hair growth.

2. Bare Anatomy Curl Enhancing Hair Mask

Bare Anatomy’s Curl Enhancing Hair Mask is infused with nourishing ingredients like coconut oil, hyaluronic acid, and castor oil. These ingredients penetrate deeply into your scalp, providing intense hydration and leaving you with effortlessly defined curls. While coconut oil claims to detangle and define curls, hyaluronic acid moisturises and reduces frizz. Notably, it excludes sulfates, parabens, and other harmful chemicals. For those who want to follow a natural approach, this is a product they can try.

Also read: 5 hair masks you must try to manage dry and damaged hair

3. Plum Avocado Hair Mask for Dry and Frizzy Hair

Enriched with nourishing ingredients like argan oil and avocado oil, this Plum’s Avocado Hair Mask effectively addresses dryness and frizz, promoting smooth and well-moisturised curls. Tailored for both women and men, this hair mask deeply conditions your hair, balances moisture levels, and reduces hair breakage. Not only this, but it also helps keep your curls soft and shiny and keeps excessive dryness at bay. With the additional power of shea butter, it can lock in moisture and prevent split ends as well.

4. Fix My Curls Protein Powered Deep Conditioning Mask

Infused with nourishing ingredients like avocado oil, amla, and cocoa butter, it caters to the unique needs of curly, wavy, dry, and coloured hair. This hair mask offers a potent blend of hydration and protein, addressing the challenges that curly hair often faces. Apart from keeping your curly mane hydrated, this hair mask reduces hair fall and strengthens your hair. Moreover, it adds bounce and shine to your curls to make them look voluminous without weighing them down. It can also control scalp infections.

5. PILGRIM Korean Argan Oil Hair Mask

If you are looking for a hair mask that can hydrate your curls and add volume, this hair mask is for you! Packed with white lotus and camellia, it addresses dryness and frizz, providing deep conditioning for a smoother texture. Tailored for both men and women, this hair mask not only nurtures curls but also helps control hair fall. The argan oil present in this hair mask is known for its nourishing properties, which help smoothen your curls and control damaged hair.

How to use a hair mask?

To use a hair mask, start with clean, damp hair.
Apply the mask evenly, focusing on the mid-lengths and ends of your hair.
Comb through for even distribution. Leave it on for 15–30 minutes.
For deep conditioning, cover your hair with a shower cap.
Rinse thoroughly with lukewarm water.
Use a sulfate-free shampoo to remove it, if needed.

Use a hair mask at least twice a week for best results!

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Why a social media break may benefit your mental health?

R221004 — Sun, 10 Dec 2023 03:29:13 +0000

We live in a world of social media where everything is accessible at the click of a button. With information overload out there in the open and that being only a fraction of reality, it can get hard to keep calm and not feel overwhelmed. Most people give in to comparison or often feel bewildered and reach a saturation point because of heavy content consumption. Undeniably, social media has its share of advantages of keeping people updated about trends, news, fashion, politics, and life in general. However, excess of anything is bad, and social media is no exception. Once in a while, taking a break from social media can be healthy for your mind. Yes, we know it’s hard, especially for the ones who are constantly scrolling through social media, but try it once, and you’ll thank us later!

Health Shots got in touch with Dr Pavana S, Consultant Psychiatrist and Relationship Expert, to understand the benefits of social media break.

Get off social media for a while to reap the benefits of a social media break

Taking a break from social media can yield several significant benefits for individuals. While social media platforms offer various opportunities for connection and information-sharing, a hiatus from these digital spaces can contribute to overall well-being in several ways.

No matter how addictive social media seems, it’s always best to take a break for your mental peace. Image courtesy: Adobe Stock

1. Mental health improvement

“Constant exposure to social media can contribute to anxiety, depression, and feelings of inadequacy. A break allows individuals to disengage from comparison culture, reducing the pressure to conform to unrealistic standards,” says the expert. That break allows you to spend more time with yourself, leading to more self-awareness.

2. Increased productivity

Social media can be a significant time sink. Taking a break allows individuals to reclaim time that can be redirected towards more productive activities, both personally and professionally.

3. Enhanced focus and concentration

Continuous notifications and the constant urge to check social media can fragment attention. A break helps in regaining focus, allowing individuals to concentrate better on tasks at hand, advises the expert.

4. Better sleep quality

Excessive social media use, especially before bedtime, can disrupt sleep patterns. Disconnecting yourself from screens will allow you to follow a better sleep hygiene and lead to improved overall sleep quality.

5. Strengthens relationships

We spend so much social media that we tend to forget the importance of paying attention to real life connections. “Spending less time online can translate to more face-to-face interactions and deeper connections with friends and family. Real-world connections often prove more meaningful than virtual ones.

Avoid social media distractions to improve work-life balance. Image courtesy: Shutterstock

6. Improves self-esteem

Social media often fosters a culture of comparison, leading to lower self-esteem. A break provides individuals the opportunity to focus on their strengths and accomplishments without the constant backdrop of others’ curated lives.

Also read: Study reveals a link between social media, body image issues and eating disorders

7. Enhances privacy

We all know that our private profiles are not so private on social media. You basically give all your information online, which clearly means you are compromising on your privacy. Taking a break allows individuals to reassess their online presence, update privacy settings, and take control of the information they share.

8. Helps rediscover of hobbies

Social media can be addictive, leaving little time for personal interests and hobbies. A break provides the chance to rediscover and indulge in activities that bring joy and fulfillment that you have been missing out on because of spending too much time online.

In summary, a hiatus from social media can lead to improved mental health, increased productivity, better relationships, and an overall more balanced and fulfilling life. So, what are you waiting for? It’s time to switch your social media and be present.

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Health Horoscope Today December 10, 2023: You are full of positive energy and enthusiasm

R221121 — Sat, 09 Dec 2023 23:30:47 +0000

Aries Health Horoscope Today

The Aries energy is giving you a boost of energy and motivation to take care of your health. This is a great day for starting a new exercise routine or making healthier choices in your diet. However, don’t push yourself too hard. Listen to your body and take breaks when needed. Overall, focus on balancing your physical and mental health to maintain your vitality.

Love tip: Don’t be afraid to take risks and make bold moves. Your partner (or potential partner) will appreciate your confidence.
Activity tip: Practice meditation.
Lucky colour for love: Red.
Lucky colour for work: Magenta.
Health tip: Eat healthy.

Taurus Health Horoscope Today

Your physical and mental health are top priorities today. Focus on self-care such as exercise, healthy eating and mindfulness practices. Don’t be afraid to reach out for support if you need it, and make sure to prioritise rest and relaxation. With a strong foundation of health and wellness, you’ll be unstoppable!

Love tip: Whether you’re single or attached, you’re radiating charm and attracting all kinds of positive attention.
Activity tip: Play outdoor games.
Lucky colour for love: Chocolate brown.
Lucky colour for work: Purple.
Health tip: Maintain your healthy lifestyle.

Gemini Health Horoscope Today

Your health is in great shape today, Gemini natives. That natural energy and creativity are coming through in your physical and emotional health, leaving you feeling energised and excited. Take advantage of this and make some positive changes in your life. Try out a new workout or take a few moments to meditate and reflect on the day ahead.

Love tip: Take advantage of this energy and put yourself out there!
Activity tip: Read books.
Lucky colour for love: Blue.
Lucky colour for work: Silver.
Health tip: Take care of your health.

Cancer Health Horoscope Today

Cancer locals’ health is a top priority today. It’s essential to focus on self-care and make time for relaxation. Engaging in activities that promote physical and mental health can bring balance and well-being. Cancer natives should also prioritise getting enough rest and taking breaks throughout the day to prevent burnout. Remember, a healthy body and mind lead to greater productivity and success in all areas of life.

Love tip: Open and honest conversations can bring you closer to your loved one.
Activity tip: Exercise every day.
Lucky colour for love: Cream.
Lucky colour for work: Golden.
Health tip: You may experience mental and emotional exhaustion, so make sure to take care of yourself.

Leo Health Horoscope Today

Your mind-body connection is extra strong today, Leo locals. Make sure to prioritise your mental and physical health by getting enough rest, eating nutritious food and exercising regularly. If you’re feeling stressed, try meditation, yoga or a creative activity to unwind and recharge. Remember that self-care is not selfish. It’s necessary to be your best self and shine.

Love tip: Your outgoing and magnetic energy will draw people to you, so don’t be afraid to make the first move.
Activity tip: Play badminton.
Lucky colour for love: Peacock green.
Lucky colour for work: Pink.
Health tip: Exercise to stay fit.

Virgo Health Horoscope Today

You may experience some physical and emotional exhaustion today, Virgo locals. It’s a sign that your body is asking you to take a break. Make time for yourself and engage in activities that bring you joy and inner peace. Practicing meditation and mindfulness will help to recharge your energy and bring you much-needed clarity. Listen to your body and give it the care it deserves.

Love tip: This is an excellent time to strengthen your bond with your partner and have meaningful conversations.
Activity tip: Play chess.
Lucky colour for love: Orange.
Lucky colour for work: Green.
Health tip: You might fall ill, so take care of your health.

Libra Health Horoscope Today

You are filled with positive energy and enthusiasm for your health and wellness goals. This is an excellent time to start a new exercise routine or diet plan. Focus on taking care of your mind and body, and remember to prioritise self-care. Keep in mind that good health is a combination of physical, mental and emotional wellness, and focus on finding a balance in all aspects of your life.

Love tip: Keep in mind that good communication and honesty are important for a successful relationship.
Activity tip: Practice singing.
Lucky colour for love: Saffron.
Lucky colour for work: White.
Health tip: Stay hydrated.

Scorpio Health Horoscope Today

Your health and well-being should be your top priority today, Scorpio locals. Listen to your body and give yourself time to rest and recuperate. Engage in physical activities that bring you joy, and focus on mindfulness to soothe your mind and spirit. As you nourish your body, you will also nourish your soul and bring greater harmony into your life. Remember that balance is the key to maintaining a healthy and happy life.

Love tip: Communication and honesty are essential, so make sure to express your feelings openly.
Activity tip: Do dancing.
Lucky colour for love: Green.
Lucky colour for work: Blue.
Health tip: Don’t have oily food.

Sagittarius Health Horoscope Today

Today’s health horoscope reminds you to prioritise self-care. Make time for exercise, healthy eating and stress-reducing activities. Don’t neglect your mental health either. Consider trying meditation or therapy to alleviate any emotional turmoil. Remember that a healthy mind and body will help to achieve your goals.

Love tip: Being transparent and authentic will bring you closer to your partner.
Activity tip: Do jogging.
Lucky colour for love: Cyan.
Lucky colour for work: Cream.
Health tip: Eat healthy food.

Capricorn Health Horoscope Today

With your ambitious nature, it’s easy to push yourself too hard and neglect your health. However, it’s important to make self-care a priority today. Take breaks throughout the day, prioritise rest and hydration, and consider incorporating exercise or meditation into your routine. Your body is your greatest asset, so be sure to treat it with care and kindness.

Love tip: You are likely to get a chance to go for an outing with lover today.
Activity tip: Play outdoor games.
Lucky colour for love: Silver.
Lucky colour for work: Peach.
Health tip: Eat home-cooked food only.

Aquarius Health Horoscope Today

Your energy levels may be fluctuating today, so be sure to take care of yourself and listen to your body’s needs. Focus on maintaining a healthy balance of physical activity and rest, and avoid pushing yourself too hard or neglecting your self-care routines.

Love tip: Trust your instincts and take a chance on love today, even if it means taking a leap of faith into uncharted territory.
Activity tip: Spend time with your family.
Lucky colour for love: Rose gold.
Lucky colour for work: Yellow.
Health tip: You have to take care of your health.

Pisces Health Horoscope Today

Take out time for self-care today, Pisces locals. Your heightened intuition can help to identify any areas of your physical or emotional health that need attention. Be gentle with yourself and listen to your body’s needs. Engage in meditation or other spiritual practices to balance your mind, body and spirit.

Love tip: Be open to new experiences and let yourself be swept away in the romance.
Activity tip: Exercise.
Lucky colour for love: Grey.
Lucky colour for work: Red.
Health tip: Try eating homemade food only.

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5 best jaggery powders to sweeten your tea and desserts

Radhika Bhirani — Sat, 09 Dec 2023 17:45:14 +0000

Jaggery or gur is consumed as an after-meal dessert, added to sweet dishes, consumed with the winter wonder sarson ka saag, or even added to a cup of milk and tea. It becomes difficult to switch back to sugar or any other sweetener once you grow to love the flavour of jaggery. So, we rounded up a list of the best jaggery powders in India to help you add the natural sweetener to your diet.

What is jaggery powder?

The high sucrose content of sugarcane sap is used to make jaggery powder. It is a tasty sweetener that works well in many recipes in place of sugar. It can be kept in storage as blocks or powder that can be used with food in the future.

What are the health benefits of jaggery powder?

Rich in zinc and selenium, jaggery reduces the damage caused by free radicals and strengthens resistance to various diseases. It also aids in raising the blood’s overall haemoglobin count.
Jaggery is a natural cleanser that may aid in liver detoxification.
All the medicinal qualities needed to treat lung infections, allergic asthma, and sore throats are present in organic jaggery powder.
Jaggery is also thought to be a cure for many respiratory issues in Ayurveda.
Blood cleansing can be achieved by consuming reasonable amounts of jaggery powder on a regular basis. It helps eliminate all of the poisons from your body and purges them.
It is recommended to eat jaggery after meals for improved digestion.Also read: Here’s how the sweetness of jaggery can treat your common cold

5 best jaggery powders in India

Whether it’s the best jaggery powder for tea or the best jaggery powders in general, here’s a list you may choose from:

1. 24 Mantra Organic Jaggery Powder

The 24 Mantra Organic Jaggery Powder is not a fine powder. It comes with a little lumps. We advise coarsely grinding it if you intend to use it in a dish or tea. It smells like caramel and is dark in colour. It never tastes salty or bitter, as certain jaggery powders may eventually do.

2. Dhampure Speciality Jaggery Powder

This jaggery powder or natural desi gur powder is free from chemical fertilizers, preservatives and pesticides. It comes with no added sulphur and colour, and can be used in a variety of recipes. Besides its nutritional value, this jaggery powder is made in India by a farmer-led enterprise.

3. Vedaka Jaggery Powder

You can use this superior-quality jaggery powder in place of your regular supply of honey and sugar. It doesn’t contain any additional tastes or adulteration of any type. The shelf life of Vedaka jaggery powder is 12 months. It is convenient to use and store because it comes in a jar. Use this jaggery powder in your regular cooking or to make treats for your family.

4. Pro Nature 100% Organic Jaggery Powder

This powder is fine and has a caramel-like colour that ranges from light to dark. The smell is quite unpleasant and burnt caramel-like. The jaggery powder has a little bitter taste and is quite sweet. The powder dissolves the fastest, but it leaves behind a lot of tiny white particles.

5. Sri Sri Tattva Organic Jaggery Powder

Sri Sri Tattva organic jaggery is high in nutrition since it is high in fibre and critical nutrients that are free of chemicals. It tastes amazing and contains all the ingredients needed for many Indian sweet recipes. Jaggery aids in digestion and has purifying properties for the body.

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

The post 5 best jaggery powders to sweeten your tea and desserts appeared first on Healthshots.

6 relaxation techniques to help you unwind after every tiring day

R221121 — Sat, 09 Dec 2023 17:18:22 +0000

Do you feel low and exhausted by the end of the day? Juggling between various activities at work or home can often leave you feeling tired. Be it a challenging work environment or never-ending responsibilities at home, anything can keep you busy and leave you exhausted. So, at the end of the day, you should try out some relaxation techniques.

Relaxation techniques to try after a long day

Relaxing is very important if you want to improve the quality of your life. There are some easy ways relax after a tiring day. Here’s what you can try!

1. Ankle pumps

Try regular ankle movements to explore the ankle’s range of motion. Start by bending your ankle up towards your body as far as you can then point your toes away from your body. Repeat this 10 times, suggests senior physiotherapist Dr Naga Valli.

Soak feet in warm water to relax. Image courtesy: Adobe stock

2. Warm water therapy

Bathing with warm water relaxes the muscles, improves circulation and releases stress. Soak feet in warm water for 10 to 15 minutes for a soothing effect.

3. Progressive muscle relaxation

This technique works best if you do it in the lying position. Focus on every muscle from toe to head. Contract the muscles by holding them tight for 2 to 3 seconds and then relax the muscles, progressively working on each group of muscles from toes to head. After contracting and relaxing each group of muscles, shift your focus to the entire body. You have to bring tension in the muscles voluntarily by tightening every muscle, says the expert. Hold your body like that for 5 to 10 seconds and then relax. This has to be repeated 3 times. This brings complete body relaxation, removes uneven tension in the muscles and relaxation occurs physically and psychologically.

4. Music therapy

You can choose a comfortable sitting or lying posture and listen to soothing music with your eyes closed. Music therapy will help to relieve stress from a long day of work. But choose a music genre that will help to soothe you.

Music therapy is an effective relaxation technique. Image courtesy: Shutterstock

5. Deep breathing techniques

Sit in an upright posture comfortably, relax your body and facial muscles. Deeply inhale and exhale through the nose, and imagine the stress wiping off while exhaling. Imagining your body getting energised while inhaling will relieve stress and boost your body, says Dr Valli.

6. Meditation

Start meditating by sitting in a comfortable position, palms on thighs, spine in an upright posture and legs relaxed or cross-legged. Sit with your eyes closed and relax your body muscles. Relax your facial muscles with a smile and allow your thoughts to flow until they settle down. Do not try to judge the thought or hold the thought, just observe. Slowly the flow of thoughts will decrease, and the mind will calm down. Gently focus on normal inhalation and exhalation. Gradually, your mind and body will relax in 10 to 15 minutes. You can gradually increase the time of meditation for added relaxation benefits.

The best thing about these relaxation techniques is that you can do them all by yourself. You don’t need to take help from others to manage stress!

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Actor-influencer Sakshi Malik hated her body, but says yoga and dance changed her life!

R221121 — Sat, 09 Dec 2023 11:00:43 +0000

Bollywood buffs would recognise Sakshi Malik from the catchy song Bom Diggy Diggy from the 2018 movie Sonu Ke Titu Ki Sweety. Fitness enthusiasts active on social media would know her as the influencer who inspires people to sweat it out. While her seven million followers on Instagram would love to have a figure like hers, the 24-year-old fitness influencer and actress did not always love her body.

In an interview with Health Shots, Sakshi Malik, who has also featured in music videos — Veham and Mulaqaat, opens up on weight issues and the importance of yoga and dance in her life.

Yoga and dance are important for Sakshi Malik. Image courtesy: Sakshi Malik

Q. After Bom Diggy Diggy, why did you take a long break?

Sakshi Malik: To be honest, I never expected Bom Diggy Diggy to be such a milestone in my career. I’m forever grateful for the way it happened, but since I was very new to the industry when the song happened, I was not prepared to take things from there. After its success, I wanted to take a break and focus on other aspects of my career. I wasn’t even sure about a career in the entertainment industry because my father is from IIT and has always wanted me to pursue my studies. I was still figuring things out and it was only during Covid-19 when I started exploring acting and realised how much I enjoyed it. Post-Covid, I took my acting skills more seriously and I did acting workshops with multiple acting coaches from the film industry. I’m glad that I didn’t take up any acting project before I got fully ready to emote in front of the camera.

Q. You have been staying fit through yoga and dance. How did they become important in your life?

Sakshi Malik: Yoga and dance have become an integral part of my life because they not only keep me physically fit, but also mentally and emotionally balanced. Yoga helps me to relax and de-stress, while dance allows me to express myself creatively. Both have helped me overcome various challenges in my life and have become a source of inspiration for many people. Shifting to a new city at such a young age wasn’t easy. I was always a pampered child at home so when I started living alone, it got quite challenging for me. I used to indulge in sweet foods quite frequently and even started emotional eating. I started feeling too self-conscious about my weight gain. I used to be self-critical and started hating my body. Somehow, I motivated myself to eat clean and get into fitness. While fitness helped me achieve my physical goals and get stronger, yoga and dance helped me stay calmer and get rid of my emotional eating. Dance makes me really happy and yoga keeps me centered. Meditation and yoga are the fuel for that inner glow and happiness.

Q. You inspire people to stay fit by posting workout videos. What is your exercise regime?

Sakshi Malik: I usually do a combination of cardio, strength training and yoga. Some of my favourite exercises include squats, lunges, push-ups, planks, burpees and mountain climbers. I also love doing yoga asanas like the warrior pose, tree pose and downward dog. I also do headstand every morning for 5 minutes without fail.

Q. What are the challenges of being an influencer?

Sakshi Malik: Being an influencer comes with its own set of challenges such as dealing with negative comments or criticism, managing your online presence and staying true to your brand values. It’s important to stay authentic to yourself while also being aware of the impact your content has on your followers.

Q. How does creating content for social media and checking comments, especially negative ones, affect your mental health?

Sakshi Malik: Creating content for social media can be overwhelming at times, especially when dealing with negative comments or criticism. It is essential to take breaks when needed and prioritise your mental health above everything else. I try to limit my social media usage and focus on other aspects of my life as well.

Q. Many fitness influencers also give tips when it comes to workout and staying fit. Why haven’t you tried your hand at it?

Sakshi Malik: While many fitness influencers do give tips on workout routines and staying fit, I prefer to focus on inspiring people through my journey rather than giving out specific instructions. Fitness is an essential part of my acting career and keeps me sane. That’s it. However, if there’s ever a demand for it, I’m open to exploring that avenue as well!

Sakshi Malik has an advice for champions of sedentary lifestyle. Image courtesy: Sakshi Malik

Q. What advice would you like to give to someone who leads a sedentary lifestyle?

Sakshi Malik: If someone leads a sedentary lifestyle, my advice would be to start small and gradually build up your fitness routine. You can begin by taking short walks or doing simple exercises at home, like squats or lunges. You could also do Surya Namaskar every morning. Consistency is key, so make sure to set aside some time every day for physical activity.

Q. What are your upcoming projects?

Sakshi Malik: Apart from my upcoming OTT movie produced by Nikhil Advani, I have some exciting collaborations with the Telugu film industry.

The post Actor-influencer Sakshi Malik hated her body, but says yoga and dance changed her life! appeared first on Healthshots.

Addicted to ordering food online? 7 ways to quit food delivery addiction

R221121 — Sat, 09 Dec 2023 10:00:21 +0000

Cravings don’t see day or time, especially when food delivery is just a few taps on the phone away! Food delivery apps, which help to connect people to their nearby restaurants, have eased the process of ordering food online and promise quick delivery. While ordering food online once in a while is alright, frequently using food delivery apps can be unhealthy. Read on to find out how to quit food delivery addiction.

The convenience of ordering from food apps often leads to choices based on cravings rather than nutritional value. So, you may end up ordering dishes that are high in calories, unhealthy fats and sodium. These can contribute to weight gain and other health issues. Also, relying on food delivery may limit the intake of fresh, whole foods and increase dependence on processed and junk food options, notes dietician Barkha Ahuja.

Tips to overcome food delivery addiction. Image courtesy: Adobe Stock

How to stop food delivery addiction?

The ease of ordering with a few taps on a smartphone can create a habit-forming loop. Notifications, discounts and rewards offered by these apps further contribute to the addictive nature, triggering a sense of anticipation and pleasure associated with food delivery. But if you love your health, overcome food delivery addiction. Here’s what to do:

1. Meal planning

Take out some time for meal planning, preparing a weekly menu and grocery shopping. This will reduce the dependence on spontaneous food orders.

2. Set budgets

You might be having a budget for a car or clothes. Establish a monthly budget for food delivery as well to control spending. This can create awareness of expenses and discourage excessive ordering.

3. Cook in batches

Dedicate specific days for cooking in larger quantities. Freeze or refrigerate portions to have readily available homemade meals during busy times, suggests Ahuja.

4. Limit notifications

If you think deleting food delivery apps is extreme, at least disable unnecessary notifications from them to minimise the temptation to order impulsively. This will help to break the cycle of app-induced cravings.

5. Explore healthy options

Choose restaurants that offer healthier choices. Many food delivery apps provide nutritional information, allowing users to make decisions accordingly.

6. Practice mindful eating

Take breaks during work to eat mindfully, focusing on the meal rather than multi-tasking. This can reduce the desire for quick and unhealthy food fixes.

7. Alternative rewards

Replace the reward system associated with food delivery by incorporating non-food-related treats. This could be a break to enjoy a hobby, a short walk or a brief relaxation session.

Tips to create a healthy diet with limited cooking time

Many people end up ordering through food delivery because of lack of time and energy. If you step out early and reach home late, you will not have much time to cook – we get it. So, use your time wisely to prepare healthy meals. Here are some tips:

1. Embrace quick recipes

Prioritise recipes that require minimal preparation and cooking time. Stir-fries, salads and one-pan dishes are excellent options.

Go for quick recipes. Image Courtesy: Freepik

2. Pre-cut and pre-wash

Save time by pre-cutting vegetables and pre-washing fruits. This makes it easier to assemble quick and healthy meals.

3. Choose nutrient-dense foods

Choose foods that pack a nutritional punch, so go for lean proteins, whole grains and a variety of colourful vegetables, says the expert.

4. Smart snacking

Keep healthy snacks like nuts, yogurt and fruits readily available. This reduces the likelihood of succumbing to unhealthy snack cravings.

5. Hydration

Drink water throughout the day, as sometimes, feelings of hunger are actually signals of dehydration. Staying hydrated can help to control unnecessary snacking.

By implementing these strategies, people, especially those with busy work schedules, can break the cycle of food delivery addiction, regain control over their eating habits and promote overall well-being.

The post Addicted to ordering food online? 7 ways to quit food delivery addiction appeared first on Healthshots.

Chia seeds for cholesterol: 7 reasons why it can improve your heart health

Aayushi — Sat, 09 Dec 2023 06:30:24 +0000

Chia seeds, packed with omega-3 fatty acids, fiber, and antioxidants, have gained attention for their weight-loss benefits. These versatile, dense seeds can be enjoyed in various ways and can be incorporated into several dishes, such as oats. But beyond shedding kilos, do you know what these tiny seeds can do? Well, it has been found that chia seeds play a crucial role in lowering cholesterol levels and enhancing heart health. Rich in soluble fiber, these seeds may contribute to reduced LDL cholesterol, while omega-3s support heart health by promoting a favourable lipid profile.

Additionally, chia seeds have anti-inflammatory properties that may further benefit cardiovascular function. But if you are still not convinced, here are some compelling reasons, explained by nutritionist Dr Archana Batra.

How can chia seeds reduce high cholesterol?

Here are 7 reasons why chia seeds may help reduce high cholesterol levels:

1. Packed with omega-3 fatty acids

Chia seeds are an excellent plant-based source of omega-3 fatty acids, particularly alpha-linolenic acid (ALA). Omega-3s play a crucial role in lowering cholesterol levels and supporting heart health. According to a study published in the National Library of Medicine, ALA helps reduce inflammation and improves blood vessel function, supporting overall cardiovascular function.

Chia seeds is a great way to start your day! Image courtesy: Adobe Stock

2. Rich in antioxidants

Chia seeds are packed with antioxidants, including chlorogenic acid and caffeic acid. These antioxidants combat oxidative stress and inflammation, which are key contributors to heart disease. They can also help neutralize free radicals, reduce inflammation and support overall heart health.

Also read: High cholesterol levels can trigger heart disease: Try these exercises to manage it

3. Soluble fibre content

The soluble fibre content in chia seeds contributes to managing cholesterol levels. Batra says, “Soluble fiber binds with cholesterol in the digestive system, preventing its absorption into the bloodstream and helping lower LDL cholesterol levels, often referred to as bad cholesterol,” says Dr Archana Batra. Due to their fibre content, chia seeds are also beneficial for digestion.

4. Regulates blood sugar levels

Maintaining stable blood sugar levels is crucial for cardiovascular health. Chia seeds exhibit characteristics that may contribute to managing blood sugar levels. The soluble fibre content slows down the digestion and absorption of carbohydrates, preventing sudden spikes and crashes in blood sugar.

Chia seeds can help you keep a check on your blood sugar levels. Image courtesy: Adobe Stock

5. Helps in weight management

The combination of soluble fibre and antioxidants promotes better digestion and aids in metabolism. Chia seeds also promote a feeling of fullness, helping in weight loss. Losing weight can lower your cholesterol.

6. Manages high blood pressure

Chia seeds contain potassium, which is beneficial for maintaining healthy blood pressure levels. Potassium helps balance sodium levels in the body, promoting optimal blood pressure and reducing the risk of hypertension and high cholesterol.

7. Lowers triglycerides

High levels of triglycerides in the blood are associated with an increased risk of heart disease. According to a study, chia seeds, when combined with oats or soy, were shown to reduce triglyceride levels, contributing to improved cardiovascular health. The omega-3 fatty acids in chia seeds play a pivotal role.

High triglycerides can be managed with chia seeds. Image courtesy: Shutterstock

Beyond heart health, chia seeds provide a plethora of essential nutrients. Loaded with protein, essential minerals like calcium and magnesium, vitamins, antioxidants, and fibre, chia seeds are very beneficial for you.

How to eat chia seeds?

Adding chia seeds to your daily routine is easy. Here are 5 ways to eat chia seeds:

1. Chia seeds oatmeal

Mix chia seeds into your morning oatmeal for a nutrient-packed boost. Allow the seeds to absorb moisture, creating a gel-like consistency that blends seamlessly with the oats.

2. Chia seed water

Combine chia seeds with water and let them soak to form a hydrating, refreshing beverage. Add a splash of lemon or fruit for added flavor.

3. Chia seed salad

Sprinkle chia seeds over salads to enhance texture and nutritional content. The seeds provide a subtle crunch and work well with various salad ingredients.

4. Chia seed pudding

Prepare a delicious pudding by mixing chia seeds with milk and letting it refrigerate until thickened. Customize with sweeteners and toppings for a satisfying treat.

Chia seeds can be used in many ways. Image courtesy: Shutterstock

5. Chia seeds smoothie

Blend chia seeds into your favorite smoothie for added thickness and nutritional value. The seeds contribute a subtle nutty flavor while boosting omega-3s and fiber content.

Enjoy the benefits of chia seeds in these ways and manage your heart health!

The post Chia seeds for cholesterol: 7 reasons why it can improve your heart health appeared first on Healthshots.

5 best fitness bikes under Rs 15,000 to keep you fit and healthy

arushi bidhuri — Sat, 09 Dec 2023 06:01:18 +0000

Don’t have the time to work out? Have you been looking for a way to incorporate some exercise into your busy routine? Worry not, you can start by installing a fitness bike at your place. Doing cardio is one of the best ways to stay fit and healthy, and these bikes are designed to help you do that. Whether you’re a seasoned fitness enthusiast or just starting your wellness adventure, this article will unravel the top contenders of fitness bikes. From cutting-edge technology to ergonomic designs, let us explore the best options that not just promise a ride, but a transformative journey towards fitness.

Best fitness bikes to stay fit and healthy

1. Lifelong Fit Pro Spin Fitness Bike

The Lifelong Fit Pro Spin Fitness Bike is a versatile and durable exercise bike designed for users seeking an effective and enjoyable workout experience. With a sturdy frame and adjustable features, it accommodates various body types and fitness levels. The smooth, silent belt drive system ensures a quiet operation, making it suitable for home use. Its LCD monitor provides real-time feedback on time, speed, distance, and calories burned, facilitating goal tracking. The Lifelong Fit Pro Spin Fitness Bike combines functionality with comfort, offering an excellent option for those committed to maintaining a lifelong fitness routine.

2. Reach AB-110 Air Bike Exercise Cycle

The Reach AB-110 Air Bike Exercise Cycle stands out for its dynamic design, featuring both moving and stationary handles for a full-body workout. The air resistance system responds to the user’s effort, providing a challenging yet adjustable intensity. The durable construction ensures stability, while the LCD monitor tracks key metrics like time, distance, and calories burned. Whether opting for a seated or standing workout, the Reach AB-110 offers versatility and efficiency, making it an excellent choice for individuals seeking an effective cardiovascular and strength-building exercise solution.

3. PowerMax Fitness BU-201 Dual Action Air Bike

The PowerMax Fitness BU-201 Dual Action Air Bike is a top-tier home exercise solution. Its dual-action design engages both upper and lower body, maximizing calorie burn and muscle engagement. The air resistance system responds to the user’s intensity, delivering a personalized and challenging workout. The sturdy build ensures stability, while the digital display monitors crucial metrics like time, speed, and calories burned. With its compact design and comprehensive features, the PowerMax Fitness BU-201 is an excellent choice for home fitness enthusiasts seeking an efficient and versatile exercise bike.

4. Lifelong LLF45 Fit Pro Spin Fitness Bike

The Lifelong LLF45 Fit Pro Spin Fitness Bike is a high-performance exercise bike designed for home fitness enthusiasts. Its robust build and adjustable features cater to various body types and fitness levels. The smooth and quiet belt drive system ensures a comfortable workout environment. The LCD monitor provides real-time feedback on essential metrics such as time, speed, distance, and calories burned. With its sleek design and user-friendly functionality, the Lifelong LLF45 Fit Pro Spin Fitness Bike offers a reliable and enjoyable option for those committed to achieving their fitness goals at home.

5. Healthex Exercise Cycle Air Bike

The Healthex Exercise Cycle Air Bike is a versatile fitness equipment designed for home gyms. Its air resistance system provides a challenging full-body workout, and the adjustable intensity suits users of all fitness levels. The sturdy construction ensures stability, and the comfortable seat allows for extended workouts. The integrated LCD monitor tracks essential metrics like time, distance, and calories burned, facilitating goal monitoring. With a compact design, the Healthex Exercise Cycle Air Bike is an excellent choice for individuals looking to enhance their fitness routine within the comfort of their home.

The post 5 best fitness bikes under Rs 15,000 to keep you fit and healthy appeared first on Healthshots.

Winter skin care: 6 DIY face masks to keep your skin hydrated

Aayushi — Sat, 09 Dec 2023 03:29:27 +0000

As temperatures drop, the harsh winds and cold weather often strip away the skin’s natural oils, leaving it dull and dry. It is a problem, especially for those with already dry skin. While you may consider investing in expensive moisturisers, relying solely on moisturisers may not be sufficient to combat persistent dryness. Try DIY hydrating face masks made of natural ingredients such as honey, oatmeal, and yogurt to replenish moisture and rejuvenate the skin. Check out a few best hydrating face masks to deal with dry skin!

6 DIY hydrating face masks for dry skin

Hydration is the key to a radiant complexion during the colder months. While store-bought skincare products are readily available, why not indulge in the luxury of DIY face masks using natural ingredients that your skin will love? Here are six nourishing DIY face masks to keep your skin hydrated and glowing all winter, according to dermatologist Dr Rinky Kapoor.

1. Avocado and honey mask

Both are hydrating ingredients that can effectively deal with dry skin. Avocado provides essential fatty acids, while honey acts as a humectant, which is known to attract moisture to the skin and keep it well-nourished.

Avocado has magical benefits for skin and hair! Image courtesy: Instagram

Ingredients: 1 ripe avocado, 1 tablespoon honey.

How to prepare it: Mash the avocado and mix it with honey. Apply the mask, leave it on for 15-20 minutes, and rinse. Avocado is rich in healthy fats, vitamins, and antioxidants, while honey adds natural humectant properties, locking in moisture.

2. Yogurt and oatmeal mask

Yogurt contains lactic acid, which provides gentle exfoliation, and oatmeal calms irritated and sensitive skin. Both of these ingredients together prevent dryness in cold weather and promote glowing skin.

Ingredients: 2 tablespoons plain yogurt, 1 tablespoon oatmeal.

How to prepare it: Mix yogurt and oatmeal to form a paste. Gently massage your face and let it sit for 15 minutes before rinsing. Yogurt provides probiotics for skin health, and oatmeal soothes and hydrates, making this mask perfect for sensitive skin.

3. Coconut and banana mask

While bananas are rich in vitamins and antioxidants, coconut oil is packed with hydrating properties. Hence, this face mask can not only keep your skin hydrated but can also make your dull skin glow.

Ingredients: 1/2 ripe banana, 1 tablespoon coconut milk.

How to prepare it: Mash the banana and mix it with coconut milk. Apply the mask and leave it on for 15-20 minutes before rinsing. Bananas are rich in vitamins and moisture, and coconut milk adds nourishing fatty acids for a hydration boost.

Banana has proved to be a saviour. Image courtesy: Shutterstock

4. Cucumber and aloe vera mask

This face mask can calm and rejuvenate the skin. Cucumber has a cooling effect, and aloe vera soothes and hydrates, making it perfect for soothing winter skin.

Ingredients: 1/2 cucumber and 1 tablespoon aloe vera gel.

How to prepare it: Blend cucumber to a puree and mix it with aloe vera gel. Apply the mixture, relax for 15 minutes, and rinse. Cucumber hydrates and soothes, while aloe vera adds a burst of hydration and helps calm irritated skin.

5. Honey and rosewater mask

Honey, being a natural humectant, provides extra nourishment to your dull and dry skin. And rosewater helps tone the skin and brighten the complexion. Hence, this mask is a perfect way to moisturize and add a subtle glow.

Ingredients: 1 tablespoon honey, 1 tablespoon rosewater.

How to prepare it: Mix honey with rosewater and apply the mask. Leave it on for 15-20 minutes and rinse. Honey is a natural humectant, and rosewater provides a refreshing aroma while helping balance the skin’s pH and moisture levels.

Also read: Facing skin issues in winter? Fix them with these 5 home remedies

6. Olive oil and green tea mask

Green tea has antioxidants that help combat free radicals and provide protection against environmental damage. But when it is mixed with olive oil, it creates a hydrating face mask.

Ingredients: 1 tablespoon olive oil, 2 tablespoons cooled green tea.

How to prepare it: Blend olive oil with green tea and apply the mixture. Let it sit for 15-20 minutes before rinsing. Olive oil is a fantastic source of antioxidants and healthy fats, and green tea adds anti-inflammatory properties, making this mask a winter skin essential.

This face mask is the best natural way to make your skin look fresh and young. Image courtesy: Shutterstock

How to apply a face mask the right way?

Always cleanse your face properly before you apply any of these hydrating face masks.
Before applying any new mask, do a patch test to ensure you don’t have an adverse reaction.
While the mask is on your face, make sure you relax and do nothing to avoid cracks while the mask is drying.
For noticeable results, use these masks at least twice a week.

Apart from these homemade hydration face masks, keep yourself hydrated by drinking plenty of water throughout the day!

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