Why a steady heartbeat is bad for you

According to a recent study, if a person has a steady heartbeat when he is worried about something than he might be more susceptible to stress. The research conducted by the Concordia University showed that a less variable heartbeat when worried makes a person highly stressed later on.

‘At rest, a more variable heartbeat is a good thing. It shows that your parasympathetic nervous system is hard at work. That is the system that is responsible for the ‘rest-and-digest’ state of being – the opposite of ‘fight-or-flight’,’ explained psychology professor Jean-Philippe Gouin. The rest-and-digest phase puts you in a calm state that allows you to conserve and replenish your energy. During the study, Gouin followed 76 university students during periods of lower stress at the beginning of term and higher stress during the exam period. He found that, although all students experience similar challenges during finals, only some of them develop significant distress.

Researchers recorded participants’ heart rate variability while they were relaxing and while they were thinking about things they tend to worry about most. They also tracked participants’ moods at low stress and high stress periods during term. ‘By pinpointing those in the general population who are most vulnerable to stress, we can intervene before they hit the breaking point – and hopefully prevent the negative consequences of stress by doing so,’ Gouin added.The paper was published in the journal Stress.

Here are some expert tips to reduce stress and keep your heart healthy

Decide to change your lifestyle: Somewhere down the line, we all know we need to change our lifestyle but we don’t act upon that thought. Think about what changes you need to make and target them one by one. Changing your lifestyle in a positive way can help you cope up with the expectations of people around you.

Eat a balanced diet: Good nutrition is a powerful weapon to deal with stress. Your nutrition requirement shoot up when you’re under stressful situation. Your body needs extra B vitamins, vitamin C and zinc for building resistance against infections. Eat a balanced diet, with adequate amount of complex carbohydrates that keep you energised for a long time and prevent mindless eating along with proteins and healthy fats. Eat fresh fruits and vegetables to meet your nutritional requirement.

Exercise regularly: Physical activity releases stress-busting hormones that induces a feeling of relaxation and keeps you happy. Even 30 minutes of daily exercise will be sufficient for reducing stress. It will also reduce cholesterol and increase your heart rate, improving heart function. Read more about Expert tips to reduce stress and keep your heart healthy

With inputs from IANS

Photo source: Getty images

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Hrithik Roshan shares tips to overcome rejection, failure and disappointment in life

He overcame stammering; witnessed his father’s failure as an actor and producer and his surviving a gunshot wound; saw his sister battle cancer; underwent a near fatal brain surgery; and has faced a broken marriage with his childhood sweetheart. Yet, Hrithik Roshan calls his journey a ‘fairy tale’ and says it is life’s adversities that build a man’s ‘mental muscle’.

One look at the actor’s washboard abs and chiselled physique in his forthcoming film ‘Bang Bang’, and you can guess the strenuous gym routines he must’ve followed. But during a telephonic chat with IANS, the 40-year-old son of filmmaker Rakesh Roshan spoke of his learnings via another ‘workout’. ‘Mental muscle can only be built in times of adversity – when you’re going through a struggle, pain or a suffering. Remember that’s your opportunity, that’s your gym to work out. Just as you go to the gym to work out on your body, an adversity is the gym for the mind.

‘That’s the time you have to build your mental muscle by disciplining yourself, by focussing on your actions and by not sitting for more than 10 minutes to think ‘Why is life so unfair?’ Then you have to snap out of it,’ said the actor as he gave out his ‘tools and rules’ of living life the way he now does – with focus, discipline and by challenging the impossibilities. The past year has been a physical, mental and emotional roller-coaster for Hrithik, but tiding over the ups and downs, he has upped the ante for action in Bollywood with ‘Bang Bang’.

Hrithik, whose ‘Bang Bang’ releases Thursday, a day before the festival of Dusshera, believes man’s biggest demon is his ‘own mind’. ‘What you think is impossible, is just that Raavan in your mind. You’ll have to kill that demon to focus on other people and towards contribution to the world,’ said the actor.

Hrithik, whose Greek god looks, flexible dance moves and versatile acting have enthralled Bollywood viewers for almost 15 years now, feels he has found the key to a happy life. ‘It’s a journey. But once you learn to trick your mind, then you always have the right tools and right rules to live by,’ said the actor, who feels responsible to teach youth and children to face bad times, rejection and impossibilities with a bang!

‘I think that’s something I feel very responsible towards. Knowing the struggles I’ve been through and looking at where I am today, it’s such a large paradox that it sounds like a fairytale. It sounds unreal. But if I can do it, I also want my children to know that it’s possible,’ he said. Apart from his acting career, imparting his learnings and sharing them with the world form a major part of his focus now. ‘I don’t know how…but I will do it through my brand HRX, in time. I have built this brand, and life will show me a way because I will keep on trying,’ he said.

Source: IANS

Photo source: IANS

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For more articles on celebrity bodybuilding secrets, check out our celeb bodybuilding section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

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Supressing your emotions can keeps negative thoughts at bay

A new study has demonstrated that emotion- expressive suppression is not only able to reduce negative emotion effectively, but also dampens the negative emotion faster than cognitive reappraisal. The study provided an important perspective for the solution of a long-lasting issue of public concern: how to reduce the impact of negative emotion efficiently, especially in urgent and demanding situations where one needs to dampen socially inappropriate emotion such as rage and impulse very quickly.

Authors hypothesized that expressive suppression may be similar to or even better than, reappraisal in regulating the emotional impacts of negative stimuli in Chinese people. The study showed that cognitive reappraisal could effectively reduce the negative emotion experiences and emotion-related physiological responses. However, different from European-American cultures that encouraged free expression of emotion, Chinese culture was characterized by the collectivistic cultural norms, which highlight relational harmony and self-discipline. Thus, people from East-Asian nations may be culturally trained to suppress the expression of negative emotions.

The results of this study confirmed the authors’ hypothesis: cognitive reappraisal and expression suppression are both effective in reducing the negative emotional experiences induced by the arousing scenes, to a similar extent. Furthermore, by the analyses of electrophysiological data, it was found that expression suppression reduced negative emotional reactions at a faster speed than cognitive reappraisal.

The study is published in the journal SCIENCE CHINA: Life Sciences.

Source: ANI

Photo source: Getty images

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For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

Read More

Supressing your emotions can keeps negative thoughts at bay

A new study has demonstrated that emotion- expressive suppression is not only able to reduce negative emotion effectively, but also dampens the negative emotion faster than cognitive reappraisal. The study provided an important perspective for the solution of a long-lasting issue of public concern: how to reduce the impact of negative emotion efficiently, especially in urgent and demanding situations where one needs to dampen socially inappropriate emotion such as rage and impulse very quickly.

Authors hypothesized that expressive suppression may be similar to or even better than, reappraisal in regulating the emotional impacts of negative stimuli in Chinese people. The study showed that cognitive reappraisal could effectively reduce the negative emotion experiences and emotion-related physiological responses. However, different from European-American cultures that encouraged free expression of emotion, Chinese culture was characterized by the collectivistic cultural norms, which highlight relational harmony and self-discipline. Thus, people from East-Asian nations may be culturally trained to suppress the expression of negative emotions.

The results of this study confirmed the authors’ hypothesis: cognitive reappraisal and expression suppression are both effective in reducing the negative emotional experiences induced by the arousing scenes, to a similar extent. Furthermore, by the analyses of electrophysiological data, it was found that expression suppression reduced negative emotional reactions at a faster speed than cognitive reappraisal.

The study is published in the journal SCIENCE CHINA: Life Sciences.

Source: ANI

Photo source: Getty images

You may also like to read:

• 5 health conditions that can lead to depression


• Beat stress, fatigue and depression with laughter yoga


• 13 health benefits of yoga that will boggle your mind

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

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Beware – too much time in the office can age you faster!

If you are sitting all day in office and giving extra hours, you might get a good pay check but chances are that you will also get old sooner than you can imagine. According to Jill Zander, founder of the Jill Zander Skin Rejuvenation Clinic, sitting and working on a desk is directly connected to ageing. Sitting with your head bent slightly forward staring at a keyboard, laptop or iPad screen, may shorten the neck muscles and increase the gravitational pull on the jawline eventually leading to the formation of jowls, reports femalefirst.co.uk. (Top ten bizarre anti-ageing treatments)

To avoid this, it is important to keep the position of computer screens positioned in the right manner. This helps prevent a drooping jawline which can be caused by looking down too much. If you constantly lean your face on your hands in certain positions at your desk day after day, it can enhance the sleep lines that are formed if you sleep in a particular position. To avoid this you can adjust your chair height so that your forearms rest on the desk. This will make you less likely to lean on your hand and make you more aware of your sitting position. Office stress can lead to skin stress. According to a study, the stress can have damaging effect on critical DNA in the cells in the body. Because of stress the sebaceous glands also produce more oil and this can result in adult acne.

A walk for five minutes outside office can help you de-stress and it can also boost Vitamin D levels, which stimulates the production of elastin and collagen.

Read more about causes, symptoms, diagnosis and treatment of stress.

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Source: IANS

For more articles on anti-ageing, visit our anti-ageing section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Can ill health take a toll on marriages?

An ailing husband or a wife, can be incredibly stressful for anyone and can take a toll on the love that keeps a relationship alive. Recently, Michael Douglas and Catherine-Zeta Jones underwent a trial separation to evaluate whether they really needed to be committed to each other.

The reason? Michael Douglas’ long battle with  throat cancer coupled with Catherine Zeta Jones bipolarity took a heavy strain on their relationship.(Read: Michael Douglas and Catherine Zeta-Jones split: Will a trial separation help?)

Closer home and away from the spotlight, Tina D’Cruz had recently tied the knot with her long-time boyfriend Shekhar Krishnan, and was looking forward to a blissful life with him, but things took a dramatic turn on her wedding night when she got a severe asthma attack. She says, ‘Bridal nerves and the exhaustion of the entire day took a toll on me. I knew I was tired and not feeling too well, but I ignored it and put it down to stress and being on my feet the whole day. However, things took an ugly turn when I got an asthma attack and had to be hospitalised. Though Shekhar was aware of my condition it was the first time he had seen me in such a bad state and was at sea at how to deal with it. Luckily, my parents were there and they helped him through it. When we vow to accept each other in sickness and in health, we do not always realise what will be expected of us when a situation like this comes up, and no matter what you know, you are never really prepared for what is to come.’ 

Tina says over the years I have seen many couples deal with different illnesses from type 2 diabetes, to breast cancer to kidney problems. Couples are not always prepared to handle the situations and while some are able to survive the health storm for others it just goes downhill if they don’t have a coping mechanism in place. 

When a partner’s health condition rocks your marriage

Psychiatrist Anjali Chhabria, adds, ‘It can be very difficult to cope when your partner falls seriously ill or is grappling with a life-threatening disease. Apart from the patient, the caregiver also goes through mental, emotional and physical distress. It is very essential to provide support mechanisms but in doing so one should take care of themselves as well. Caregivers have to balance a lot of issues such as financial, personal, household chores, coordinating with doctors and paramedical staff. At times, the caregiver has to deal with feelings of guilt of living happy fulfilling lives because they see their spouse in pain. If the person, is in a negative mind frame, the caregiver bears the brunt of the aggression and disappointments of the same. Often, the partner tends to draw all the attention and the caregiver is neglected. It becomes easy to sympathise with the family or partner but very difficult to empathise and put oneself in their position.’

Clinical psychologist Seema Hingorrany, adds, ‘I have seen many cases where one of the partner falls very ill, and the other has to cope with the pressure of the unprecedented event. It becomes a traumatic event for both. Currently, I am dealing with a case where a 42-year-old man is suffering from prostrate cancer, and has  symptoms of Bell Palsy. It was a sudden attack of illness, till now he was fit and healthy. Not only did his work get affected, but his relationship with his wife has also strained. He would get angry at the drop of a hat and throw things. Seeing him in that condition led to his wife going into depression. She took a lot of time to come to terms with his condition. Many couples going through situations like these, come to seek help, as it’s difficult for them to figure out how to navigate the relationship now. The bond, trust and positivity gets sucked by the illness. Therapy certainly helps in dealing with trauma and also channelises positivity in the relationship.’ (Read: Are fights ruining your relationship?)

Dos for caregivers

• Try and view the situation very logically and at times learn to detach by engaging in leisure activities such as exercise, outings and so on.


• Seek help or support from your family and friends. For example, to switch duties.


• Visit a counselor if needed and allow yourself to vent and learn coping strategies.


• Time management is very important as you have to do multiple tasks on a daily basis.


• Go to supportive groups which are available in most hospitals as well as online so that you learn how others are dealing with the situation.


• Try and deal with your emotions and rationalise the situation by accepting it.


• Let your partner who is ill share his feelings and emotions. Right now this person needs catharsis.

Don’ts for caregivers

• Try not to tie yourself down to the patient’s routine and responsibilities only. At times, you can find ‘me time’ and de-stress.


• Try not to vent your frustration on your partner.


• Do not blame yourself for your partner’s condition.


• Try not to be too controlling and take each day as it comes. Be hopeful about the future.

Dos for patients

• Try to engage in a routine and have a structured schedule for yourself.


• Try to appreciate your partner’s efforts in your recovery.


• Engage in relaxing activities such as listening to music, watching your favourite television shows/ movies, yoga (if the disease permits).


• Sometimes, maintaining a diary can be helpful for the person to express his thoughts/ feelings.


• Try to deal with your feelings of fear and adopt a resilient approach.


• Recuperating from any illness, takes time, one has to be positive.


• Try building bond with your partner, it helps heal the illness quickly.


• Attend support groups with your partner, it helps you cope better.

Don’ts for patients

• Avoid the blame game process.


• Try not to engage in self-pity.


• Try not to use your condition as an excuse and make efforts in aspects of life that you can.


• Don’t push away your partner, that will have a negative impact on your  relationship.


• Don’t lose hope or give up.

Read more about causes, symptoms, diagnosis and treatment of stress.

Source: DNA

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Feeling stressed? Try these natural remedies

Our physical health depends on several important factors such as the constitution we have inherited from our parents, the type of food we eat and the amount of exercise we give our body. Along with these, it is increasingly becoming obvious that the state of mind plays a major role in deciding how well the body functions. Stress can drastically reduce the ability of the immune system to defend the body against illness and therefore, it is vital to take steps to deal with stress. Here are a few natural remedies that can help you combat stress or deal with it in a healthy way.

Eat the right food

According to Ayurveda, food possesses three qualities or gunas – sattva, rajas and tamas. Sattvik food is light, fresh and nutritious, rajasik food is spicy and hot and fans emotions, and tamasik foods are stale and promote the sense of inertia. Obviously, the consumption of a diet rich in rajasik and tamasik foods is bound to keep you in a state of mind that is most conducive to stress whereas a sattvik diet helps with keeping the mind calm. So make sure you include foods such as pulses, fresh vegetables and fruits, milk and grains such as rice and tapioca. Avoid an excess of hot chutneys and pickles, sour cream, chicken, fish, meat, cheese, onion, garlic and urad dal and you will find a noticeable change for the better, in your ability to cope with stressful situations. (Read: Understanding Ayurveda: Know thy Doshas)

Use relaxing herbs

Certain herbs such as cardamom (elaichi), lettuce, celery, peppermint, chamomile and fennel (saunf) contain phytoconstituents that have wonderful relaxing properties. Make these a part of your diet in the form of herbal tea or by working them into the dishes you cook for some stress relief.

Ayurveda recommends the use of adaptogenic herbs (that help the body and mind adapt better to stressful conditions) over time can also help you cultivate a calm mind that does not easily get swayed by extreme emotions. Herbs such as aswagandha, jatamansi, guduchi, brahmi, tulsi and shankhpushpi  help to restore the imbalance in the elements that make up the body and mind. However, it is important you avoid self-medication with these herbs – take them only under the prescription of a registered Ayurvedic practitioner who is well-versed with their use. 

Have an oil massage

Remember the annoying oil massage and hot water bath your grandmother or mother insisted you have at least once a week? It may have been a cause of stress during childhood because you resented it, but according to Ayurveda, abhyanga – the application of oil to the entire body – at regular intervals is an easy way of relaxing not just the body, but also the mind. Use any oil – castor, sesame or coconut – heat it to make it warm and rub it into the scalp, hair and all over the body; allow the oil to remain for an hour or two and then bathe with hot water. You will actually feel the stress and strain wash out of your system. For even better relaxation, mix in a little powder of shankhpushpi or brahmi into the oil you use for the massage. (Read: Aromatherapy: Identify your essential oil with Ayurveda)

Cut down on unhealthy beverages

Most of us are addicted to some form of liquid stimulant that we believe makes us more alert and able to deal with the myriad things life brings our way. Caffeine and alcohol tends to increase feelings of anxiety and stress. Cut down on your intake of such beverages and you are sure to observe your stress levels becoming much more manageable. 

Breathe right

In our constant rush to meet deadlines and do things on time? Your breathing might be the one to take the hit. A lack of proper deep breaths greatly reduces the amount of oxygen which is a major reason for increasing stress levels. To combat this, make it a point to breathe in slowly and deeply a few times every morning and night – feel your stomach and chest expand as you inhale, and fall as you exhale. Breathe in as you slowly count from 1 to 5, hold for five counts and then exhale while counting from 1 to 5. If possible, learn the techniques of pranayama from a qualified instructor and practice every day. Whenever you feel yourself getting tense, practice this deep breathing a few times and you will find the feeling of crisis tide over almost effortlessly. Over time, you will find it easier to cope better with unpleasant situations without getting stressed.

Stress is a natural response to situations we have to face, but the fact remains that a similar situation may leave one individual a mess but another, untouched. What this implies is that how stressed you feel largely depends on the way you choose to respond to a stressful situation. With the right diet, breathing techniques and the use of adaptogenic herbs, it is possible to alter this response and cultivate a positive attitude that will help us face life’s challenges with courage and strength, without losing our cool. 

Read more about causes, symptoms, diagnosis and treatment of stress.

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5 healthy inspirations for you from Mahatma Gandhi’s life

October 2 is Gandhi Jayanti. 

The father of our nation, Mohandas Karamchand ‘Mahatma’ Gandhi is arguably one of India’s most revered figures around the world. His teachings of ahimsa and non-violent civil disobedience rings true to this day and has inspired generations across the world, individuals as great as Albert Einstein, Martin Luther King Jr, Nelson Mandela and current White house incumbent  Barack Obama.  On the occasion of his birthday, we look back at five Gandhian nuggets of wisdom that can help  you live a more well-rounded life: 

Fasting: Gandhiji fasted on a number of occasions, and one of his most memorable one was in Delhi – which carried on for 21 days – for the unity of Hindus and Muslims. While we definitely don’t expect you to fast for those many days, practising it once a week can definitely help detox your body. Fasting as we all know has definite health benefits – it gives your body the time to detox, use up unused sources of nutrition like fat, cleanses the stomach, helps it cope with any infections that might be present and can help relieve constipation. According to Ayurvedic principles, one should fast for at least one day in the week, and the type of fasting should be based on the person’s dosha – vata, pitta or kapha. In general it states that a vata person should not fast aggressively as it can cause more harm than good and people with pitta or kapha bodies can afford to fast more aggressively, to see benefits. (Read: Understanding Ayurveda: Know thy Doshas)

The Mahatma’s diet:  ’The body was never meant to be treated as a refuse bin, holding all the foods that the palate demands,’ he had famously said. His Brahmacharyan way of life led him to believe that our diet should be healthy and was also a key part of  learning self-restraint. He experimented with a variety of diets throughout his life and went completely vegan for six years refusing to even touch milk products. Finally, he gave in to his doctor’s demands and starting consuming goat milk which he found strengthening. In time he would include a host of milk products in his diet, realising the folly of his youth. His everyday food comprised a litre of goat’s milk, 150 gm cereals, 75 gm leafy vegetables, 125 gm other vegetables, 25 gm salad, 40 gm ghee or butter, and 40-50 gm jaggery or sugar. Any modern-day dietician would be hard pressed to find a healthier, all-rounded diet!

Also, in this day and age, with obesity rates spiralling out of control we would do well to heed his advice on diet and control our gluttony. And there’s quite a case to be made for following his vegetarian diet, after all it helped him vanquish the most powerful empire of its time. 

Non-violence: One of his most memorable teachings, Bapuji professed that non-violence or ahimsa  is the path to freedom and the best way to achieve your goals. So how does this translate to your life? Well, you might not be physically violent but we all know that certain stressors do tend to push us towards the edge. The principle of non-violence teaches us that being patient and calm in the face of a crisis is the best way to handle a sticky situation. So, the next time you are cornered into a tough corner, remember to be calm and think clearly. This not only reduces stress, but also beats conditions like hypertension and heart disease. Not to mention the added benefits of helping you fight off the temptation to smoke, drink or binge eat due to stress. If you are a person who gets exasperated often, try meditation or deep breathing to help you cope with the situation. (Read: Feeling stressed? Try these natural remedies)

Early to bed and early to rise: Though Gandhiji himself needed only four to five hours of sleep, he believed that this pattern of sleeping early and rising before sunrise is the best way to optimise one’s body and mind. Wondering what you can learn from this? Well, the human body requires enough sleep to rest and repair itself. So get enough shuteye every night. Waking up early helps you gives you more time at hand, to do the umpteen things you normally don’t have time to; like working out. The best part about this cycle is that when you workout in the morning your body responds optimally and you will be able to sleep well at night!

Walking: The Dandi March, spearheaded by Bapuji was probably the most well known movements to oppose the salt tax. He walked a whopping 390 kilometres in protest and even though he started with only a few, Gandhiji was soon followed a crowd of over 10,000 people and we would do well to follow Bapu’s lead. Walking is probably the most beneficial cardio workout. It keeps the heart rate up, burns calories, and strengthens your core, thigh and calf muscles. Studies have shown that walking for just about fifteen minutes a day, helps keep conditions like diabetes and heart disease at bay. So, just like the Mahatma indulged in walking – be it walking up a flight of stairs, around your office building or just making it a regular practice to go for walks around your neighbourhood garden – it could be the best thing you could do for your body. (Read: Could walking be more healthy than running?)

Read more about causes, symptoms, diagnosis and treatment of stress.

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Want to lower your blood pressure? Be happy!

Barney Stinson, a character in an American sitcom How I Met Your Mother has a famous catchphrase, ‘Whenever I am sad, I stop being sad and be awesome instead.’ It seems like Stinson was right because being happy can actually lower your blood pressure!  

According to a study led by Professor Martin Fussenger from the Department of Biosystems Science and Engineering (D-BSSE) in Basel, being happy releases a happiness hormone called dopamine that lowers blood pressure.

Our body not only feels content whenever it receives dopamine from feel-good activities, therefore, it would not be wrong to say that happiness is a great teacher as it teaches us to behave in a certain way so that we can be happy more often. Scientists claim that this discovery could lead to better ways of controlling our mind’s dopamine system for therapeutic purposes.

Healthy ways to be happy!

Even though, drugs and alcohol gives us momentary happiness – the feeling is fleeting as in the long term you will keep on needing more and more of those substances for your brain to signal the dopamine release. Here are some healthy ways to be happy:

Eat fruits and vegetables

Eating at least eight portions of fruits and vegetables every day will keep you more cheerful and optimistic about the future, scientists say. Although it is not known exactly how fruits and vegetables improve well-being, they contain chemicals known as antioxidants, which are thought to reduce stress levels. (Read: Antioxidants: Facts you should know)

Watch a ‘feel good’ movie

In a recent article entitled, The Pursuit of Hopefulness: Operationalising Hope in Entertainment Media Narrative, published in Routledge journal Media Psychology, watching a feel-good movie can release positive emotions and make you happy. So, the next time you hear about an uplifting movie in the theatres be sure to book a ticket. 

Exercising can make you happy

The brain releases endorphins when we exercise and this not only makes us upbeat but also our body feels light and fresh. After sweating it out in the gym or playing a sport, we let go of toxins from our body. Regular exercise goes a long way in keeping various ailments at bay. (Read: How to fit exercise in your busy schedule)

Read more about causes, symptoms, diagnosis and treatment of stress.

Have sex

Great sex can lead to better self-esteem, as sex like exercise can release endorphins in your brain. It also releases the oxytocin hormone, also called the ‘love’ hormone which helps people bond and creates intimacy. (Read: Understand what turns on your sex partner with this simple tip!)

Laugh out loud

Laughter actually has tangible health benefits which were covered in psychologist Stephanie Davies’ book Laughology: Improve Your Life with the Science of Laughter which covered many of its health benefits. It explained how women were extremely attracted to men who could make them laugh. It also has a profound effect on our brain and body. It floods our brain with ‘happy hormones’ that makes us more sociable and outgoing. It also helps in making us fitter and helps us look younger! 

It also makes us more energetic by improving oxygen supply to our brain which improves efficiency and performance. A study by the University of Maryland Medical Center also found that laughter can actually keep heart disease at bay. (Read: Why laughter is still the best medicine)

What is hypertension or high blood pressure?

If your blood pressure is lower than 120/80 mmHg most of the time, it is considered normal blood pressure. If your systolic pressure is between 120 and 140, and your diastolic pressure is between 80 and 90, it is called pre-hypertension. A high blood pressure or hypertension is when your blood pressure is persistently above 140/90 mmHg. Hypertension is a chronic medical condition. Your heart needs to work harder than normal to circulate blood through your blood vessels.

Read more about causes, symptoms, diagnosis and treatment of hypertension.

Diet tips to beat hypertension

When someone is diagnosed with hypertension, it can be quite confusing when it comes to diet restrictions and lifestyle changes. Most people are under the impression that reducing salt intake is all it takes to control hypertension.  Dr Nandita Shah, leading homoeopath and Neha Chandna, dietician provide inputs about the foods you should avoid, and the ones you should include in your diet to keep your hypertension under control.

Reduce intake of all animal products like  meat, fish, eggs, poultry and dairy. These foods are loaded with animal fat, this fat is absorbed faster than vegetable fats in our body, leading to faster plaque formation.  

 Eat less oil, ghee, margarine, Vanaspati etc. Fats occurring in plants are less harmful than animal fats, but all the same it can cause damage to the body. If you do feel that oil is an important part of your diet, then you could choose to eat nuts like peanuts etc since their fiber content reduces the speed at which the fat is released into the body.

Avoid all processed foods. Eating homemade food is best for your health. Packaged foods are usually loaded with fats. This is usually done by manufacturers to  increase their shelf life, while reducing ours.   

 Reduce salt intake as excess salt intake holds on to the water in the body raising the blood pressure. Try not to consume more than 1tsp (6 gm salt)/day. Use herbs like pepper, jeera powder, oregano, chilli flakes, lemon juice etc for adding flavor to your foods. Avoid processed foods like breads, biscuits, ketchups, ready to eat options, canned meats etc as they are loaded with salt.

 Restrict alcohol as it has empty calories, and if consumed in excess it can increase weight and your pressure. It also affect the muscles within the blood vessels causing them to constrict. Read more… 

Home remedies to tackle hypertension 

Several herbs have been used in traditional medicine to treat hypertension and here we present a few such remedies.

Garlic

Garlic has been found useful in patients whose blood pressure is mildly elevated. It is believed that allicin in garlic increases the production of nitric oxide and this helps to relax the muscles of the arteries, reducing both the diastolic as well as the systolic blood pressure. To get the entire benefits of garlic, it is recommended that you peel and lightly crush the fresh garlic and consume it raw. However, garlic also has the property of thinning blood and this means the clotting ability of blood is reduced; so it is best to use garlic supplements only after you consult your doctor.

Karpuravalli

Coleus forskohlii is the Karpuravalli plant that is grown in many home gardens in South India. In research studies, it has been found to relax the smooth muscles of the arteries and this helps to lower blood pressure. It is also said to make the heartbeat stronger and slow down the pulse. Certain studies have evaluated the action of Karpuravalli tablets and chewable pills and found it helps reduce blood pressure in the elderly.

Read more about the herbal remedies for hypertension. 

For more on heart disease, check out our heart disease section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Do you sleep binge on weekends?

Sleepiness, stress and inflammation within the body, it cannot make up for the lack of sleep in the long run. Sleep deprivation is a ticking time bomb and a harsh reality that working professions have to battle with on a daily basis. Most delude themselves thinking they can make up for it by sleeping for extra time on weekends. However, it’s unknown whether this ‘recovery’ sleep can adequately reverse the adverse effects. Research has shown that even a few days of lost sleep can result in increased daytime sleepiness, worsened daytime performance, an increase in molecules that are a sign of inflammation in the body, and impaired blood sugar regulation. To help answer this question, researchers led by Alexandros Vgontzas of the Penn State University College of Medicine, in the US, placed 30 volunteers on a sleep schedule that mimicked a sleep-restricted week, followed by a weekend with extra ‘recovery’ sleep.

At various points during this schedule, researchers assessed the volunteers’ health and performance using a variety of different tests.

What the study revealed?

The researchers found that the volunteers’ sleepiness increased significantly after sleep restriction, but returned to baseline after recovery sleep. Levels of a molecule in blood that’s a marker for the amount of inflammation present in the body increased significantly during sleep restriction, but returned to normal after recovery. Levels of a hormone that’s a marker of stress didn’t change during sleep restriction, but were significantly lower after recovery.

However, the volunteers’ measures on a performance test that assessed their ability to pay attention deteriorated significantly after sleep restriction and did not improve after recovery.

This last result suggests that ‘recovery’ sleep over just a single weekend may not reverse all the effects of sleep lost during the week. (Read: Sleeping pills – why you shouldn’t use them indiscriminately)

Expert speak

Dr Vikas Agrawal, Sleep Apnea and Transoral Robotic Surgeon, Asian Heart Institute, Mumbai, says, ‘I fully agree with the study. Sleep is a state in which the body cells repair themselves after whole day’s trauma. In sleep deprived state, this does not happen. Result is insulin resistance, hypertension, etc. Some of the changes in the body like sleepiness, lethargy, etc, can be reversed after a weekend sleep binge, but changes like hypertension, diabetes are chronic affair and do not reverse. In starvation for a long time the body metabolism changes drastically, there are ketone body formations causing irreversible changes, which do not reverse even after food intake.

In case of snoring and sleep apnea, even when the patient tries to sleep for a long time on weekends, his sleep quality still remains bad, as he is unable to go to deep sleep; therefore his sleep deprivation is not compensated.

In today’s life we all are under stress of performance on weekdays, late night sleep and early morning waking up worsens our sleep. But we need to understand the value of good sleep and accordingly modify our work, travel, and duties to get enough time for a seven- hour sleep. Bedroom condition should be made suitable for sleep hygiene. Decibel levels, air conditioning, allergy control, use of proper pillows and mattresses, lighting, and above all mental peace are requirements for good sleep hygiene. (Read: Having trouble sleeping? Get help with these expert tips!)

Dr Deepak Chaturvedi, Physician Endocrinologist, Diabetologist,  Antiaging Specialist and Bariatrician, Amaaya Antiaging Wellness Clinic, adds, ‘A normal sleep is essential for the facilitation of motor functions, consolidation of learning and memory, and restoration of strength and physical and mental energy.

The newborn baby sleeps for 16 to 20 hours a day and a child, 10 to 12 hours. Total sleep time drops to 9 to 10 hours at age 10 and about 7 to 7.5 hours during adolescence. An adult needs at least 6.5 to 7 hours of sound sleep daily. In the current fast paced world people are not getting enough sleep. Working against circadian rhythm has completely distorted the sleep-wake cycle leading to various neurohormonal changes happening in the body. People are living in complete ‘Social Jet Lag’. (Read: Beat insomnia with yoga)

Read more about causes, symptoms, diagnosis and treatment of stress.

Why you should get a good night’s sleep?

•  Lack of energy work efficiency


•  Lack of libido marital discord


•  Heart disease and heart attacks


•  Stroke


•  Diabetes


•  Hypertension


•  Increased levels of stress


•  thormones (Cortisol)


•  Decreased secretion of Growth hormone


•  Decreased secretion of Luteinizing hormone in females


•  Decreased secretion of testosterone in men

The above hormonal changes, if remain long standing may lead to infertility, Obesity and other metabolic  and reproductive disorders. Long standing sleep deprivation brings aging prematurely. The sleep deprivation (whether total or partial) has deleterious effects on emotions and cognition. It also causes the day time sleepiness, Fatigue, Irritability, and difficulty in concentration. Skilled performance goes down. The self care is neglected, judgement is impaired and the communication skill suffers. With increased deprivation the neuropsychiatric symptoms like Illusions and hallucinations may occur. 

Chronic Sleep deprivation is a pro-inflammatory state and may lead to generalised systemic inflammation leading to chronic diseases (Ischemic Heart Disease, Diabetes etc.)

What you can do?

People try to catch up with their sleep deprivation on weekends by sleeping extra hours. But the sleep obtained in these extra hours is never equal to the sleep lost in the week. This way the damage caused is never recovered completely and the cumulative effect occurs leading to long term complications. Secondly, sleeping in the odd hours of the weekends again disturbs the circadian rhythm and brings more damage.

The best way to deal with sleep deprivation complications is to avoid sleep deprivation and maintain good sleep hygiene throughout the week. A restorative 6.5 to 7 hrs of uninterrupted night sleep is mandatory for good health and happiness. (Read: 10 tips for better sleep)

Following life style changes may help:

• Avoid caffeine at least 6 hours before bedtime


• Avoid alcohol or smoking 2 hours before bedtime


• Get regular exercise, but atleast 3 hours before bedtime


• Establish regular bedtime hours, waking up each morning at the same time


• Do not use the bedroom to work.


• Meditation and light music may help

Source: DNA/Melissa D’Costa

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Is a body massage really needed?

Body massages are meant to relax one’s body, relieve stress and rejuvenate their system both mentally and physically. A lot has been said about body massages – while its loyalists will swear by its numerous benefits, there are a huge number of people who believe it does no good and is simply a waste of money and time. We speak to celebrity fitness trainer Ramona Braganza who has trained clients like Jessica Alba and Halle Berry, and to Karl Irani, owner of The Palms Spa in Mumbai on the importance and benefits of a body massage and if it is really required.

According to Ramona, body massages are an important part of a fitness programme especially when training with resistance. They have physiological benefits and are a great way to treat yourself after hard workouts. According to a recent study by researchers at McMaster University, deep massage after an intense workout caused muscles to enlarge and grow new mitochondria – the powerhouse of our cells, responsible for converting nutrients into useful energy.

She recommends scheduling your massage according to your workout plan. ‘Ideally, if you train for 5 days a week, a massage a week would be best, if you train 4 days a week, I would say get a massage every 2 weeks and if you train 3 days a week, a monthly session will suffice, ’ says Ramona.

In between professional massages with a therapist, you can also give yourself a self massage with some oil or using tools such as foam rollers or acupressure balls.

Health benefits of a massage:

• Increases blood flow to muscle and tissue


• Promotes warmth in the tissue


• Decreases stiffness and soreness


• Relaxation


• Stimulates the body’s lymphatic system


• Improves blood circulation


• Reduces minor pain and fatigue

Types of massages:

Karl who owns a spa, lists out the various kinds of body massages.

Ayurvedic massage: This is an ancient Indian massage which uses herbal oils and products for the massage and is performed by either one or two masseuses. It can further be classified into various types like Shirodhara,Udwarthanam, etc which target specific body parts. It is believed that an Ayurvedic massage can go a long way in treating chronic ailments like frozen shoulder, arthritis, slipped disc, etc. It uses traditional massage strokes to detoxify and strengthen the body focussing on the pressure points.

Thai massage: This type involves a series of yoga-inspired stretches to relieve muscle and joint tension and stimulate circulation. It increases flexibility and improves overall energy levels as well.

Balinese massage: This is a blend of acupressure, reflexology, aromatherapy, stretching and deep tissue massage. It provides deep relaxation, relieves joint pain and also improves blood circulation.

Herbal detox massage: It incorporates ancient Indian and Thai healing remedies to treat spasms and deep muscle aches. It uses steamed herbal compress which relieves the body of its toxins, stimulates circulation and increases flow of energy.

Sports massage: This is a deep tissue massage especially to relax tense body parts like a stiff neck, lower back tightness, sore shoulders, etc. the pressure is deeper than other massages and the movements are also slower. It focuses on relieving stiffness and treating deep knots.

Reflexology foot massage: This is based on the principle that every area of the body is linked to a corresponding zone in the feet. It is a combination of pressure on specific points and gentle massage to enhance circulation and detoxify and de-stress the complete body. (Read: Pedicure basics to keep your feet happy!)

Says Karl, ‘Though there are no hard and fast rules to choose a specific massage, it is best to consult a therapist who can guide you which one will be the best one for you according to your body and the areas which need more relaxation. You can obviously experiment to see what suits you but know the kind of massage you are going for beforehand. For example, a person who doesn’t like too much pressure shouldn’t opt for a deep tissue massage or a person who doesn’t like stretching should not go for a Thai one.’

A word of caution:

Even though massages are good for the body, there are certain situations when they should be avoided unless prescribed by your doctor. These include:

• Inflammation


• Fever


• Pregnancy


• High BP


• Hernia


• Fracture

Though a very gentle massage surrounding the area may be fine, it is best to consult your doctor and massage therapist before you opt for one. (Read: Massaging your baby: Not the best idea say doctors!)

Read more about causes, symptoms, diagnosis and treatment of stress.

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Stressed out? Try these yoga poses

It’s festival time, and along with the festivities comes stress – the stress of getting your house ready, providing for your family and work is always around to up the stakes. Commonly thought of as an innocuous condition that can be ignored, stress can actually wreak havoc on your body. Apart from releasing harmful free radicals, it also damages the body’s immunity and leaves you tired and irritable. So what can you do to beat it? Here are five yoga poses that can help you deal with stress effectively.

Pose # 1 Marjaryasana: Also known as the cat pose, this is a really good way to get rid of all that pent-up tension at the back of your neck. It stretches the back, torso and neck providing a gentle massage to the spine and the organs of the stomach.

How to do the pose:

Position yourself on your hands and your knees. Make sure your legs are directly below your pelvis and your hands are directly below your shoulders. Keep your head in a neutral position with your eyes looking at the floor. Now exhale and round your spine towards the ceiling. Make sure you do not change the position of your hands or raise your hips. Lower your head at the neck gently (leave it loose). You should feel a stretch in your back. If you feel pain, stop. Hold this position for about five counts.

Now, inhale and come back to the starting position. Next, bend your back in the opposite direction, driving your navel to the floor. Point your head gently upwards. You will feel a stretch in  your spine. Hold this position for a few counts, and come back to the starting position. You can do this as many times as you feel comfortable. About five times should help you feel better.

Tip: Do not do this pose if you have a spine or knee injury.

Pose # 2 Balasana: Known quite aptly as the child’s pose this is a great stress buster. It gently stretches the hips, thighs, ankles, calms the mind and helps relieve stress and fatigue. It is also a great remedy for that lower back pain you might have from long hours of sitting.

How to do the pose:

Sit on the floor with your weight on your knees. Now  flatten your feet  onto the floor and sit on your heels. Spread your thighs apart a little. Exhale and bend forward from your waist. Let your stomach rest on your thighs and extend your back. Now stretch out your arms in front of you to elongate the back. You can also rest your forehead on the floor. This may require flexibility, so don’t push your body beyond its permissible limit. It will get better with time.

This is a resting pose so you should ideally breath at a normal pace. You can stay in this pose for as long as three minutes and as little as five counts.

Tip: If you are pregnant, have a knee injury or have diarrhoea do not do this pose.

Pose # 3 Bhujangasana:  This aasana has a number of benefits. It not only helps improve your digestion, but is a great way to bust stress. It opens up the chest, lungs and shoulders helping you breathe better. It stretches the spine, stimulates the organs in your stomach and abdomen and also helps beats stress and fatigue. An added intensive for doing this pose is that it gives you a firmer butt by working out the gluteus muscles. And it’s also believed to awaken your kundalini (dormant corporeal energy or feminine shakti) which will make you better in bed!

How to do the pose:  

Lie flat on the floor on your stomach. Place your forehead on the floor and your feet flat on the ground. Make sure your feet and heels are slightly touching each other. Place your hands with your palms facing downwards right next to your shoulders with your elbows as close as possible to your body. Make sure they do not flare out. Now, exhale and lift your upper body one part at a time – first your head, chest, then your back and pelvis. At this point make sure your hands are straight and elbows are locked. Make sure your navel is in contact with the floor and you are placing equal pressure on both hands. Now breathe in and out slowly and try to calm your mind. To get out of the pose, breathe out and gently come back down to the lying position. To sit up again, turn to your side and get up with the help of your palms.

Tips: Do not do this pose if you have a wrist injury , are pregnant or have a back injury.

Pose # 4 Anulom vilom: This an easy and very convenient way to calm your mind and get instant stress relief. This breathing technique, keeps your lungs healthy, fights free radicals produced due to stress, helps in the proper circulation of oxygenated blood throughout the body and can help relieve a cold by stimulating the inner mucosal lining. The constant breathing also massages the entire nervous system making you feel much more relaxed.

How to do the pose:

Sit on a mat on the floor. Cross your legs into the padmasana pose. If you cannot fold your knees completely, bend them as much as you can. In case of people with arthritis, they can sit on a wooden chair with a straight back. Now place one hand with the palms facing the ceiling. Place the the thumb of your other hand on one nostril and fold the index finger. Keep the ring finger extended so that it can be used to close the other nostril. Do not lift your elbow too high, your hand will get fatigued after a while. Leave it loose and by your side. Now inhale deeply through one nostril while keeping the other one closed with your finger. Now, open the other nostril and close the one you breathed in with and exhale. This is one cycle. To start the next cycle, breath in through the same nostril that you exhaled out of and repeat the process.

Remember not to slouch or raise your shoulders while breathing in. Also, breathe in deeply using your lungs and try not to allow the air to fill in your stomach.

Tip: This pose can be done by everybody. Just be careful that you do not stress your body out too much. This asana is meant to make you relax not stress you out more.

Pose # 5 Shavasana: Also known as the corpse pose, this is another relaxing pose that allows your body to recuperate. The slow and methodical breathing allows your mind to calm down, lowers your blood pressure and can reduce a headache. It is also a great way to get a good night’s sleep and beat insomnia.  (Read: Yoga poses to help you beat insomnia)

How to do the pose: It is as simple as lying down with your palms facing the ceiling. Read about the right way to do shavasna.

Read more about causes, symptoms, diagnosis and treatment of stress.

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

Reference: sivananda.org, artoflivingfoundation.com

Image source: yinyangyogis.com, thefitindian.com, stylecraze.com, kristinmcgee.com, littlepalmtree.co.za

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Want to reduce stress and anxiety? Travel!

If you are a keen traveller, you are perhaps a step closer to reducing anxiety or stress and improving your social skills as well.

There are more benefits of packing your bag and travelling. Huffingtonpost.com lists some of them:

- Improves your social skills: Meeting new people is one of the great upsides of travelling. Whether it’s chatting up your roommate, making small talk with your seat-mate on a train or having a lively discussion at a local bar, you will be forced to improve your social skills (especially if you’re travelling solo). If new situations tend to make you anxious, travelling is a sure way to take steps toward reducing that anxiety.

- Reduces stress: Taking time off is an obvious way to recharge and reduce stress levels. But while staying home and resting is a worthy use of your time off, travelling removes you from your everyday life and lets you truly escape. Travelling lets you put aside your daily responsibilities and focus on yourself for a moment. When you return home you’ll feel refreshed and have the motivation you felt drained of before you left. (Read: Feeling stressed? Try these natural remedies)

- Accomplishes goals: Having a travel ‘to-do’ list and crossing things off that list keeps you motivated and positive. That list can include things like visiting certain locations or accomplishing something such as climbing a mountain or becoming conversational in the language of your next destination. Achieving those goals also increases confidence and gives a sense of success.

- Makes you more flexible: Sometimes things don’t go according to plan while travelling. Maybe your flight is cancelled or it rains the day you’re scheduled to go on an epic outdoor adventure. It’s okay — there are other flights to take (or trains, or buses) and maybe on that rainy day you’ll discover a hidden bookstore to explore or an adorable cafe to experience. Travelling helps you to be more flexible and open minded, making you more zen in your everyday life.

- Teaches to be more patient: Travel can involve a lot of waiting. You’ll wait in lines, for flights or at restaurants. Learning how to cope with those waits, how to make conversation with those you’re waiting with and how to stay calm in frustratingly slow situations will teach you how to remain patient and calm in all situations.

Read more about causes, symptoms, diagnosis and treatment of stress.

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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The 10-step meditation guide for beginners

A number of us wonder about meditation. The thought of sitting silent with your eyes closed and your mind focused on one thought seems to scare many of us. But meditation can be really easy. Here are 10 great tips to get you started on your road to nirvana.

Pick the time

Meditation is a time to relax and the time you pick should be entirely yours. It is important that you choose a time when you will not get disturbed and have the freedom to extend the session if you please. The best part about picking the time is that you are not anxious about the next activity you have to do. This not only allows you to relax it also helps deepen the process of meditation.  Practitioners suggest the hours during either sunrise and sunset, while nature transitions between day and night, is ideal for the practice.

Silence please!

A quiet and calm place is of course the best for meditation. Avoid places where you are likely to be disturbed by your family, house help or dog/cat. A quiet corner is the best to ease you into a trance, making your meditation experience more enjoyable and relaxing.

Take a seat

Your posture makes all the difference. Sit comfortably and in a place that is steady. Your spine should be erect with your shoulders and neck relaxed. Make sure you sit on the floor on a rug or mat and keep your eyes closed throughout meditation process.  

Eat light

Meditation is best done before a meal or with a half-full stomach (usually two hours after a meal). Trying to meditate after a heavy meal will only make you sleepy and you will doze off during the process. A light stomach leads to a more agile mind that has enough energy to focus on one thing. Your brain is not diverting all its energies towards digesting food or trying to keep hunger pangs at bay. Also, make sure you do not try to meditate when you are hungry, you will find it extremely difficult to concentrate.

Warm-up first

It is best you do a few warm-up exercises before you get to meditating. This is because warming up the body helps to improve circulation, reduces restlessness and helps the body feel lighter. Try doing some light stretching exercises or sukshma yoga (a short and easy yoga practice that lasts for about seven minutes and is designed to loosen up the body) before you start.

Breathe easy

Before you start, it is best to do some deep breathing. This not only helps oxygenate your body and internal organs, it will also help you ease into the meditative state better. Try doing breathing exercises like anulom vilom before you start. A few minutes should be good enough to prepare you. (Read: Anulom vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana)

Smile, it increases your face value

While meditating, make sure you have a gentle smile on your face. It will help you feel happier, more relaxed and peaceful. That gentle smile will help you meditate better. Don’t worry about anyone looking at you or  judging you, you are meditating for your own well-being.

Get some guidance

During the first few times you meditate it might be difficult to actually focus. The best way is to get some direction by using guided meditation techniques. These are simple audio files that will instruct you as you meditate. Not only does this make the process simpler it is also much more enjoyable.

Be gentle with your eyes

Once you are done with your meditation, don’t be in a hurry to get back to your routine. Open your eyes slowly and allow yourself to once again become aware of yourself and your surroundings.

Enjoy your day

Experts say that meditation is like an instant energy booster. It enlivens the mind and body helping you stay charged for the rest of the day. Consider it your mini-vacation.

Finally, according to Shri Shri Ravi Shankar ‘Meditation happens, you can’t do it. You can only create a congenial atmosphere for it to happen.’

Read more about causes, symptoms, diagnosis and treatment of stress.

With inputs from Art of living, India

For more articles on diseases & conditions , visit our diseases & conditions section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And to join discussions on health topics of your choice, visit our forum.

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Taking a long walk with your friends might just be the best way to beat stress and depression

Do you suffer from stress and anxiety? Taking long nature walks in a group can help you beat these common occurrences, says a new study. The University of Michigan conducted the study in accordance with De Montfort University, James Hutton Institute and Edge Hill University in the United Kingdom and found that these nature walks significantly lowered depression and stress along with enhancing mental health and well-being.

The study revealed that talking long group nature walks can help people beat stress and anxiety. The study conducted by the University of Michigan, with partners from De Montfort University, James Hutton Institute, and Edge Hill University in the United Kingdom found that group nature walks are linked with significantly lower depression, less perceived stress and enhanced mental health and well-being.

Sara Warber, M.D., associate professor of family medicine at the U-M Medical School, said that walking was an inexpensive, low risk and accessible form of exercise and when combined with nature and group settings, it might be a very powerful, under-utilized stress buster.

Given the increase in mental ill health and physical inactivity in the developed world, they are constantly exploring new, accessible ways to help people improve their long term quality of life and well-being, she further added. The study is published in the issue of Ecopsychology devoted to ‘Ecopsychology and Public Health’.

Source: IANS

Photo source: Getty images

You may also like to read:

• 7 signs of depression you shouldn’t miss


• 5 health conditions that can lead to depression


• 5 facts you didn’t know about depression

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How yoga can prevent and combat heart disease

Most of us don’t ever think we will ever face cardiac issues in our lives. And those of us who do fear the disease don’t know how to prevent it. What exactly are cardiac issues and why do they shake us up when we least expect such an event to occur? What can we do to prevent these ailments from playing havoc with our lives? If we do see the symptoms then what can we do to control the condition and reverse the damage? These are a few questions that can leave many individuals perplexed. Read on to find all the answers you need.  

What factors put you at risk of suffering from heart disease?

When we talk about heart diseases we must first understand that there are modifiable and non-modifiable risk factors. Simply put, factors like the natural aging process and genetic make-up of an individual non-modifiable because, in these cases, the risk of the disease can only be reduced to a certain degree. One can greatly control these factors by living a good lifestyle. On the other hand, modifiable factors would be high blood pressure, diabetes, high cholesterol levels, obesity, lack of exercise, stress and such other agents. All these factors are completely under our control, and we can eliminate them from our lives thus preventing the disease.

How can yoga help?

To help our heart function better we don’t need to wait for a signal that our heart is unwell. Know that prevention is the best way to stay healthy and this is where yoga can help. Here’s how the practice can help:

• Yoga helps an individual build notable qualities like a sense of duty, knowledge, detachment and self-confidence.


• The philosophy, technique and teachings of yoga can help people separate wheat from the chaff to get rid of the undesirable.


• People are taught to cultivate and nurture desirable and beneficial habits that help them live a good healthy life. So positive changes occur in an individual’s life in the form of a nutritious diet fixed routines, optimistic approach and good thoughts.


• Yoga also teaches people to understand their body and mind to combat diseases, helping them combat and prevent cardiac issues by following a yogic lifestyle and by practicing asanas regularly.


• Yoga also helps individuals psychologically; it helps reduce feelings of depression and anxiety, lifts up one’s spirit and promotes a sense of well-being.


• Stress is known to increase coronary spasm. Yoga techniques can help prevent and control spasms in blood vessels, bring down blood pressure and normalize heart rate.


• Yoga teaches us to become aware of ourselves, of our feelings, of our thought processes and our routine patterns. Awareness of ourselves and our environmental factors which influence our health combined with a philosophical approach, can help significantly reduce modifiable risk factors like stress etc. an aware person will understand his body better and is cautious about his lifestyle and hence tends to keep under control external circumstances that can cause trouble.  


• For those who already have been facing heart trouble, I would say that they should minimize stress, bring about conductive lifestyle changes and practice yoga techniques like meditation and asanas regularly to maintain their heart condition at the best possible level and to prevent further damage.

What yoga asanas can I do to prevent, control and reverse heart disease?

The most important thing people should remember is that these asanas must be performed regularly to see results. Most people will not see results if they are done once in a while.

Yogendra Nishpandabhava:

• Lean against a wall, touching your head to the wall and sit in a relaxed manner with your legs stretched in front of you.


• Keep a distance of 2-3 feet between your legs.


• Place your hands gently on your upper thighs with palms facing upwards.


• Listen to the sound of any vehicle passing by at a distance.


• Sit in this posture for ten minutes and focus on any distant sound.

Anitya Bhavana:

The most important thing before retiring to bed is a calm and philosophical survey of life in general – acceptance of impermanence and lasting attitudes of awareness. The awareness and ability to look at life as a bystander are the best ways of enjoying life. If one gets too excited, involved or attached one is not maintaining the necessary objectivity required to make life a matter of joy. Anitya bhavana helps a practitioner develop a ‘bystander’ attitude towards life. One must learn to develop a certain level of detachment, be objective, know and understand that everything is impermanent and will pass. This attitude will help us face the challenges of life. But then at the same time detachment doesn’t that one can withdraw completely. Anitya bhava doesn’t imply inaction.  Meditation can help people develop anitya bhavana. Take some time off your daily schedule for moments of quite and silence.

Sthitaprarthanasana or the standing prayer pose:

Steps to do this asana:

• Stand erect with your feet together, both toes and heels touching


• Join your hands together at chest level


• Draw your abdomen slightly inwards, keep your back straight, elbows and shoulders relaxed


• Close your eyes and observe your breath


• Maintain the pose for 3-5 minutes

Dradhasana or the firm pose:

Steps to do this asana:

• Lie down on your back and turn to your left side


• Fold your left arm and cushion your head on it


• Align your body in one straight line and keep your legs one on top of the other


• Rest your right arm on your body


• Close your eyes and relax in this pose for 5 minutes

 You may also like to read: 

• Singer Sukhvinder Singh beats heart disease with yoga, maybe you can too!


•  Anulom vilom pranayam – beat diabetes, heart disease and high cholesterol with this yoga asana


• Yoga for better heart health

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

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Yoga for your heart – 20 poses to keep it healthy

Heart disease is quickly becoming one of the most common conditions world-wide. But what makes this problem very complex is the fact that any ailment of the heart is often thought of as serious and can be life-threatening. But apart from medication and surgery, there is one way that you can keep this essential organ healthy — with yoga. A form of practice, that requires a person to focus on their breath and improves the functioning of his/her body, yoga is known for its innumerable health benefits. Here’s a list of 20 yoga poses that can help keep your heart healthy.

The following set of yoga asanas begin with mild ones, gradually increasing to more demanding ones that require greater stamina and strength. All of these asanas aim to relax and rejuvenate a person’s mind and body and helps keep heart disease at bay.  

1. Tadasana (mountain pose)

The mountain pose helps strengthen the heart and also makes the body more flexible.

2. Vrikshasana (tree pose)

The tree pose calms and brings equilibrium to the mind. This yoga pose helps calm the mind and leads to a steady and healthy heart function.

3. UtthitaHastapadasana (extended hands and feet pose)

This yoga posture requires focus and strength as it requires a lot of balance. This focus on one’s breathing and posture helps calm the mind, lowers the heart rate, promotes blood circulation and improves the all-round functioning of the heart. 

4. Trikonasana (triangle pose)

Known for its ability to beat stress, this is a heart opening asana is designed to promote cardiovascular exercise. The chest expands while controlled breathing helps increase stamina.

5. Veerabhadrasana (warrior pose)

The Warrior pose improves balance and increases stamina. It also releases stress while calming the mind and helps keep the heart rate in check. Another great benefit of this asana is that it tones the muscles of the thighs and abdomen, which helps burn fat, in turn keeping the heart healthy. 

6. Utkatasana (chair pose)

Another asana that helps strengthen the muscles of the tummy and thighs, the chair pose helps increase  one’s heart rate, improves posture, breathing and helps strengthen the body.  

7. Marjariasana (cat pose)

A yoga asana to help the body relax, the cat pose is meant to bring down a person’s heart rate and relax the body. 

8. AdhoMukhoSvanasana (downward facing dog pose)

This yoga asana is a resting position as it calms the system and energises the body.

9. Bhujangasana (cobra pose)

The cobra pose increases the stretch to the chest and helps being breathing down to normal. 

10. Dhanurasana (bow pose)

Stimulating and a deep stretch for the whole body, the bow pose opens and strengthens the heart.

11. SetuBandhasana (bridge pose)

The bridge pose is a great asana to help keep your heart healthy. Not only is it less demanding than bow pose, the bridge pose facilitates deep breathing, opens and improves blood flow to the chest region and helps control blood pressure. 

12. SalambaSarvangasana (half shoulder stand)

The half shoulder stand activates the parasympathetic nervous system and opens up the chest. 

13. ArdhaMatsyendrasana (sitting half spinal twist)

The Sitting half spinal twist works on the whole spine and opens the chest. It also helps you breathe better and is known to invigorate the entire nervous system.

14. Paschimottanasana (two-legged forward bend)

This seated forward bending pose helps bring the head lower than the heart, facilitating the reduction of the heart rate and respiration while allowing the system to rest.

15. Dandasana (stick pose)

Countering the previous postures, this yoga posture facilitates good posture, strengthens the back and at the same time stretches the shoulders and chest.

16. Dolphin pose

The Dolphin pose is a little more demanding than Downward facing dog pose as it helps by increasing stamina and strengthening the upper body in preparation for more heart opening postures.

17. Dolphin plank

The Dolphin plank pose gets the heart pumping again.

18. Sphinx pose

The Sphinx pose opens up the chest muscles and stretches the muscles of the shoulders; helping in improving one’s breathing and heart rate. 

19. Shavasana (corpse pose)

This yoga postures allows the body and breath to make the subtle adjustments necessary for the overall health of the system.

20. Anjali mudra

The Anjali mudra opens the heart, calms the brain and reduces stress and anxiety. It also prepares the body better for pranayama and meditation.

So if you want to help your heart stay healthy, try these 20 poses to see great benefits. 

Photo source: Getty images

You may also like to read:

• Yoga for strengthening lower back — Konasana or angle pose


• How yoga can prevent and combat heart disease


• Yoga for better heart health

For more articles on yoga, visit our yoga section. Follow us on Facebook and Twitter for all the latest updates! For daily free health tips, sign up for our newsletter. And for health-related queries, visit our Questions and Answers section.

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