5 Hair Myths Debunked!
Our hair has an important role to play in our overall look and personality. Still, we have been living with some myths about hair care for so long, that we have actually started believing in them mindlessly, disregarding the facts. Therefore, it’s important for us to debunk such myths and to take care of our hair with natural ingredients. Here’s the list of five common myths associated with hair.
01
Greying Of Hair Happens Only Because Of Stress
It is often thought that greying of hair occurs because of the presence of increased stress in our lives. But this is not the case, it happens because of the absence of the pigment named melanin which is responsible for our hair being black in colour. However, stress can aid the greying of hair but is not the only cause. Genetic factors, unbalanced diet or illness also contribute to the lack of melanin.
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02
Increased Hair Fall Because Of Shampoo
It is often thought that shampooing the hair often increases hair fall. But this is not really the case. Hair fall happens when our hair roots are not strong enough to hold the hair properly. Therefore, it is necessary for our scalp and roots to be healthy and nourished so that it can hold the hair.
03
Hair Grows Faster When Cut Regularly
The hair growth actually takes place from its roots and not the ends, hence it doesn’t really matter if we cut them regularly or not. Nevertheless, it is important to get a haircut to chop off the split ends. Doing so provides more volume to UR hair and adds a fresh look.
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04
The Presence Of Dandruff Means UR Scalp Is Dry
They are two different problems causing a similar reaction, flakes. Flakes from the dry scalp are caused due to skin irritation, and dandruff is caused due to excess oil on the scalp. The dry scalp flakes are white and small, whereas the flakes caused by dandruff are white or yellowish with a tint of oil. A certain type of yeast is responsible for dandruff. Applying oil to your hair, thinking it is dry scalp could make the problem worse. Flakes form balls and nests in the hair and also cause skin irritation.
05
Shampoo And Conditioner Should Be Applied To The Entire Hair Length
One of the biggest myths is that one should apply shampoo and conditioner to the entire hair length. However, the basic purpose of shampoo is to cleanse. Therefore, it should be applied nicely on the scalp. Whereas, conditioner should be used on the hair ends to make them softer and to reduce split ends.
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A Nurse’s Contribution To Care
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also celebrate the contribution of nurses towards the health and wellbeing of society. Many activities are organized throughout the year by the International Council of Nurses and the theme for this year – Nurses: A Voice to Lead – Nursing the World to Health determines how nurses play a key role in tackling health issues. The ICN encourages all nurses to get involved with the celebrations and raise their voices to show colleagues, patients, the public and politicians just how important nursing is for the health of individuals, families and communities. There is no typical day for a nurse. It starts with taking charge from the previous shift. It is common to do blood work, check vitals, assist doctors during their rounds, investigations, medication administration, prep patients for procedures, attend to the discharge process, and wind up pending tasks. Also, before the day is over, a nurse needs to make sure that the transition to the next shift is seamless, without any gap in patient care. Nursing is a noble profession but living far away from family is tough. In our country, nurses receive very low remuneration compared to other professionals. Salaries comprise of 15, 000 to 20,000 per month. But on the other hand, depending on competency and qualifications nurses can expect to earn one lakh rupees per month. Having said that, our driving force is the satisfaction we get from our work or the gratitude shown by patients when they are recovering. We make a special contribution when it comes to caring for patients. We get to know a patient and the patient’s family based on which we ascertain the needs of the patient and make suitable arrangements in order to meet these. We also witness a patient’s weakness, strength and vulnerabilities all at the same time. As we encounter many challenges and stress in our workplace, we turn to positive self-talk every day to combat the negative chatter in our head. Being mentally and physically fit is very important. The first mantra to be fit is to be hydrated. So we hydrate ourselves frequently during our routine and during our work shifts. Good nutrition is also essential to keep up energy levels. For this we follow a regular diet and strive to eat a well-balanced diet that includes fruits and foods that are high in fibre, protein and vitamins. To unwind after a hard day’s work we play a few indoor games during the evening hours or during our leisure time. As Covid-19 sweeps the world, impacting communities and spreading a sense of insecurity and fear, nurses care and instill hope in the minds of patients. We dispense compassion, display unparalleled dedication and resilience. Every shift holds the promise of being decisive, nerve-racking, draining, and invigorating or everything combined. Though it is challenging, we feel satisfied and gratified when we can safeguard lives. We are frontline warriors.
A Day In The Life Of A Nurse During Covid-19
A Day In The Life Of A Nurse During Covid-19 Billuri Pushpanjali - Infection Control Nurse, Apollo Medical College Hospital, Jubilee Hills There is no typical day at the hospital during these challenging times, but as a nurse there are certainly things we can expect to deal with regularly. I usually wake up at 6.a.m but nothing seems to be usual about these days. We are currently dealing with a pandemic and we need to be extra cautious. This disease has changed the way we deal with our patients and has made us extremely vigilant in order to minimize the risk of contracting the virus. Before leaving my house I prepare breakfast and lunch for my four-year-old daughter and husband. I say my morning prayers, get ready and head out of the house. I live 12 kilometers away from the hospital, so it takes me around half an hour to commute. I ride a bike to work. As lock down rules apply – I’m allowed to pass only when I show my ID. My constant companions nowadays are a mask and an alcohol-based hand rub. One of the first things I do as I reach the hospital at 8.a.m is to change my mask as I enter the clinical area. I also remove my mask and wear a fresh mask while moving out. Movement is mainly restricted for covid-19 patients and also the staff handling covid-19 patients. The doffing and donning areas are strictly monitored and staff movement to the patient care area too is based on the patients need. Unnecessary exposure is avoided. Also, while going to the patient area I wear complete PPE - gown, mask, gloves, goggles, face shield, shoe cover, and head cap. 8.30 a.m. to 8.45 a.m. I head straight to the microbiology department to collect all the reports and inform the concerned departments about the same. 9 a.m. I wear a mask and gloves and go on my rounds which include monitoring and surveillance of all infection control practices in all wards. This goes on till nearly 12 p.m. during which time I complete my rounds. I check all the cleaning activities, monitor the dilutions of the cleaning chemicals, examine all the microbiological reports, check the cleaned equipment, check the cleaning protocols, monitor waste segregation practices and check the linen handling practices. I then report about the abnormal reports and communicating with the microbiology HOD and inform about the necessary measures that need to be taken up by the concerned departments. 12 p.m. to 1p.m. we have our training classes for housekeeping, security and front office departments. 1 to 2 p.m. is reserved exclusively for nurses, because they need more details. 2:15 p.m. to 3:15 p.m. I take training regarding covid-19 for the billing department, pharmacy department, intern doctors, all staff nurses, lab technicians, housekeeping, security and front office staff. Mainly I train them regarding hand hygiene practices, doffing and donning of PPE, biomedical waste segregation practices, cough etiquette, safe handling of linen, safe handling of sharp equipment and environmental cleaning. Each training session is for one hour and I usually train 2-3 departments a day. I conduct training classes to all the health care personnel regularly and daily. During these sessions we maintain social distance while communicating, always use a hand rub and face mask, and never touch the high-touch surface areas directly. We maintain at least three feet distance while communicating and during training classes at least 4 to 6 feet as there are many people. 3:30 p.m. an updated report is submitted to the Nursing Superintendent regarding all the reports, issues during the rounds, surveillance reports, cleaning activities monitoring reports etc. As times we have meetings and attend these according to the schedule planned. Hand hygiene audit is done daily under silent survey. The critical care departments are thoroughly trained regarding bundle care practices. The hand hygiene survey is to check all the staff regarding how well they are practicing hand hygiene daily and routinely in the hospital. It is mainly to reduce the risk of transmission from the health care personnel to the patients and also the staff. I also ensure that all the protocols have been displayed in all the wards. Conduct of nursing care in the isolation ward: •Nursing assessment of admitted patients •Minimizing the exposure to staff from patient •Do's and don'ts to the patient explained at the bedside with physical distance (3 feet) and the same in poster form displayed in the ward •3 layer surgical mask provided to every patient •7 a.m. the third shift nurse checks vitals, sp02, administers the prescribed drug, GRBS and food distribution (breakfast) •8 a.m. doffing of PPE and going directly to the staff isolation area (hostel) •8 a.m. first shift nurse comes for duty •12 p.m. first shift nurse follows the rounds, checks vitals, and administers medications and food distribution (lunch) •2 p.m. doffing of PPE and go directly to the staff isolation area (hostel) •2p.m. second shift nurse comes to duty •7 p.m. second shift nurse check vitals, administer medications and food distribution (dinner) •8 p.m. doffing of PPE and go directly to the staff isolation area •8 p.m. third shift nurse comes to duty 4 p.m. my duty gets over and I try to reach back home by 5 p.m. After reaching home, I instantly keep all my belongings out of my daughter’s reach. I go for a bath, wash my clothes immediately and only then do I attend to my household activities. I cook for my family and we prefer to eat fresh homemade food. I cook all south Indian dishes and ensure we have a high protein diet. My daily diet consists of egg, milk, fruit juices without ice which is freshly prepared and dry fruits soaked in water. We have non-vegetarian food twice a week. During my free time, I like to spend time with my daughter - playing, chatting, writing, singing and dancing with her. Healthcare workers are most needed during this crisis and I consider myself lucky to be able to care for patients during this difficult time. There are constant developments we get to hear of with regard to the treatment of covid-19, but in the meantime it’s best to adopt all safety measures and continue to practice hand hygiene and wear a mask. Stay strong and stay safe. We will get through this!
Dance To Set Your Spirit Free – Learn The Moves!
Dance is an art form and also a way of communication in different cultures. It is performed and enjoyed the world over. Dancing is also a great way to increase fitness and improve UR social skills. A popular exercise form, dancing helps to reduce anxiety, enhance self-esteem and improve mental health. For me, dance is attitude. It is how you express yourself and the vibe of what you feel within. When people dance together there is a feeling of togetherness and great joy is experienced. This enhances communication and brings about acceptance and trust in UR own ability, leading to a sense of freedom. Dance can transform UR mind, body and soul because it can be described as something you try to interpret. So when you’re happy and dance – you can feel the joy within. If you dance when you’re sad, you will become aware of the expression. Or if you’re nervous and dance, you will be able to experience your environment better and take in the positivity around you. Dancing can really change your life! When you dance, you give UR body a lifetime of health benefits, even if you are dancing just for fun. But when you dance in a coordinated, systematic way you can improve your health immensely. In fact, doctors sometimes recommend structured dancing because it’s a safe and helpful way to exercise. Dance also plays a significant role in mental well-being. I feel a healthy mind can express well and what’s better than expressing every emotion through dance! So you know what you’re feeling and what you’re seeing. The positive effects of dance on mental health is due to the increase in self-esteem that you experiences as a result of moving UR body to the music, working together with others and interacting with people and making friends. There is a connection between UR body, mind and emotion. So when you dance, UR overall health is increased with this activity. Also, the actions you are required to do while dancing engages UR muscles and help to make you strong from within. Dancing also helps you to get rid of the tension and fatigue that is caused by stress. The health benefits of dance depend on the form you choose to take up but all dance forms improve your health by making you strong and agile. Dancing also helps to improve UR balance and coordination. If you want to increase UR flexibility, it’s best to opt for the ballet and contemporary dance form as these forms have a lot to do with how you project yourself, how you throw UR body, how you express yourself and how you emote through feelings. Dancers always strive for precision and one of the toughest dance sequences we’ve choreographed so far is for the film ‘War’ for the song ‘Jai Jai Shivshankar’ where Tiger Shroff and Hrithik Roshan are dancing together. It was really challenging because we had to perfect perfection, and that’s very tough because it’s not just one who is perfect but two. So basically we had to perfect perfection twice! I love Charan’s style of dancing - he’s got a natural swag. His efforts are so smooth, and he’s got a great vibe! But knowing him, he probably burns a tremendous amount of calories for his dance sequences because his songs are quite hectic and dramatic. That being said, remember that the amount of calories you burn while dancing depends on the duration, the music, and the kind of dance you choose to do.
Top 5 Challenges Of Long-Term Athletic Development
Top 5 Challenges Of Long-Term Athletic Development Leandi Van Zyl, CSCS Head – Sport Science (Strength & Conditioning) Sir HN Reliance Foundation Hospital All youth development sporting programmes have two objectives: to develop athletes to the best of their abilities and to develop children with a clear sense of the importance of physical activity for health and well-being. Here are some of the problems that limit physical activity participation today and can which can lead to unhealthy adults in the future. Physical inactivity: Research shows that children are becoming less active in recent years. This is particularly true in India as children have less time to play because of increased demands of school work. Inactivity is fueled by the increase in watching television and playing online games, poor nutrition, and sharp decrease in active transportation to get to school, poor sleeping habits and a reduction in physical education classes. These factors not only influence younger athlete’s performance later on, it also influences general health and well-being of young children. Obesity/overweight youth: Obesity in children has seen a sharp rise in recent years. Getting children who are overweight into an exercise routine should be done with caution and proper progression. Underuse injuries are common among obese and overweight youth. This is due to the lack of postural and neural muscular control, inadequate overall body strength and reduced motor control development. There is a greater risk for overweight and obese children to get injured from participating in sport. A programme that includes light low impact conditioning activities should be done before progressing to sport. Early sport specialization: This is when young athletes are limited to only one sport, year round. Early specialization is usually preferred for sports such as gymnastics because of the demands of the sport and the average age of professionals. However, research suggests that such athletes should also engage in a well-rounded strength and conditioning programme in order to develop overall qualities that could prevent injuries. Athletes who specialize early are at a big risk of overtraining, overuse injuries and burnout. Overtraining is when an athlete trains and participates in sport without adequate rest and recovery. Overtraining can lead to overuse injuries. Research suggests that athletes should take part in multiple sports instead of specializing only in one. This has been shown to be very beneficial in the child’s overall development of athletic qualities. Training workloads of youth: Coaches and sports medicine professionals tend to train young athletes like they are little adults. This causes coaches to over train young athletes leading to injuries and burnout. Coaches should allow for sufficient rest, recovery, adaptation to training and growth, otherwise it can negatively affect a young athlete’s health. The main focus of any programme with young athletes should be on quality and not quantity. Another aspect that impacts training loads is pressure from the coaches and parents. Young athletes feel pressurized to participate in as many competitions as possible and if they can’t participate or don’t perform they feel like a failure. It is important for coaches and parents to be educated themselves about the negative effects of high training workloads and unrealistic expectations on young athletes. If young athletes are pushed too hard, without adequate recovery and without appropriate intrinsic goals they might end up resenting the sport and stop participating in physical activity altogether. Current physical education scenario in schools: In schools that have physical education it is not customized to the individual child’s needs. Many children who are not active, struggle to keep up with the group and this can have negative effects on their self-esteem and relationship with physical activity. Additionally, many physical education teachers are not trained properly and they do not understand how to holistically train young people. It is very important for physical education teachers to be educated on the physiological and psychosocial aspects involved in physical activity in young developing children. Young athletes can be fragile and need to be nurtured with the utmost care. The main goal of physical activity for younger athletes is to develop a sense of lifelong physical activity participation. This is only achieved through making sport participation and training fun without overtaxing their body. The role of the coach and parent is equally important in developing a sense of enjoyment through sport!
Life-Changing Workout Routine For The Elderly
Life-Changing Workout Routine For The Elderly Eddie Stern It’s important to keep moving our bodies as we age. Not only do our bodies naturally start to get stiffer as the years go by, our physiological systems can slow and get stiffer, too, including our cardiovascular, digestive and respiratory systems. By performing some simple movement practices every day, combined with smooth, even breathing, we can encourage circulation, oxygen, and nutrients to reach every part of our body. The movement of the spine each day is important because our central nervous system, starting with the brain, is sending messages to the entire body through the spinal cord every second of the day. Physical activity promotes independence for self-care actions, fosters high self-esteem among older adults and leads to better life expectancy and reduced mortality. According to The World Health Organization (WHO) exercise can: • Increase functional capacity in the elderly • Keep some chronic diseases at bay • Strength, flexibility & balance exercises helps to avoid falls amongst the elderly Additionally, practicing some kind of physical activity provides stress relief and helps to increase happiness. Regular exercise increases self-confidence and enhances mobility and flexibility too! The elderly tend to lose muscle mass, leading to weakness which can negatively affect the performance of daily activities. These changes cannot be stopped in the body but can certainly be reduced. Proper balanced nutrition and exercise can enhance functional capacity which decreases with ageing. According to statistics 30 % seniors who are above 65 years of age fall very year at least once and for those beyond 80 years of age it goes up to 50%. As we stretch, lengthen and strengthen the spinal column we are supporting the messaging and organizing structure of our nervous system to be able to perform the literally billions of functions that it oversees each day. In total, this leaves the body feeling energized, the nervous system balanced, and the mind calm. Here are eight beneficial exercises for the elderly to practice daily: 1.Chair Sun Salutations: This sequence is based on the traditional movements of the Sun Salutations that exercise each part of the body and create warmth that is healing and soothing for the muscles and joints. The spine is moved forward and backwards, preparing it for the other movements to follow. Each movement is done with a long, even inhale, and long even exhales. Begin Seated Mountain. • Inhale: Arms up. • Exhale: Hands to knees, round back. • Inhale: Arch back, look up. • Exhale: Round back. • Inhale: Arch back. • Exhale: Round back. • Inhale: Arms up. • Exhale: Seated Mountain. 2.Seated Twist: After the Sun Salutations move into a twist to help stimulate digestive function and also to reverse the daily effects of gravity on the spine. Begin Seated Mountain. • Inhale: Arms Up. • Exhale: Twist to right. • Inhale: Left hand on knee, right hand on back of chair. • Exhale: Keep twisting to right, look over right shoulder. • Inhale: Back to center, arms up. • Exhale: Twist to left. • Inhale: Right hand on left knee, left hand on back of chair. • Exhale: Keep twisting to left, look over left shoulder. • Inhale: Return to center. • Exhale: Seated Mountain. 3.Eagle Arms: As we age the lordosis of the upper back can begin to become more pronounced, causing us to hunch over, and propel the neck forward (which can make swallowing more difficult). The Eagle Arm sequence targets this area of the back, and encourages better posture. Also, the rounding motion of the spine in the second position helps to open the lungs that are at the back of the body, supporting deeper breathing. Begin Cactus Arms. • Inhale: Wrap right arm over left arm, cross right wrist around left wrist. Lift elbows, arch back, look up. • Exhale: Round back, bring elbows to belly. Repeat 2-3 times. • Repeat with left arm over right arm. • Repeat: on left side. 4.Neck and Shoulder Stretch: The poses begin to continue the work of the Eagle Arms, stretching the neck and upper chest area, opening the top part of the lungs, and releasing tension from the neck. Begin Seated Mountain. • Inhale: Interlace finger and place hand under chin. • Exhale: Tilt head back, pressing hands into chin. • Inhale: Extend arms overhead, arching upper back, look to ceiling. • Exhale: Seated Mountain. 5.Seated Figure Four: This is a gentle stretch for the hips. The hip joints naturally weaken and decay as we age, so practicing gentle stretches and strengthening poses can support the longevity we have for using hips. If we are sitting for long periods of time, the hips will also get tight, and this can create lower back pain. Begin Seated Mountain. • Inhale: Cross right ankle over left thigh, just above knee. Place right hand on right thigh and left hand on left foot. • Exhale: Fold torso forward and relax head down. Breathe slowly. • Repeat: Lift torso to vertical. Switch legs and repeat on second side. 6.Standing Twist and Side Bend (and Standing Half Moon): For these poses we’ll stand up to begin to work on strengthening the spine and abdominal organs. By reaching the arms over the head and twisting, and then side bending, we are strengthening our balance and core muscles at the same time. Balance is extremely important as we age to prevent falls, and to help us to be mobile and walking independent for as long as possible. Begin Mountain Pose. • Inhale: Arms up, interlace fingers, press palms to ceiling. • Exhale: Twist to right. • Inhale: Return to center. • Exhale: Twist to left. • Inhale: Return to center. • Exhale: Side bend to right. • Inhale: Return to center. • Exhale: Side bend to left. • Inhale: Return to center. • Exhale: Standing Mountain. 7.Standing Half Moon Begin: Standing Mountain. • Inhale: Lift left arm up alongside left ear, press right arm into side. • Exhale: Lean to right, reach left arm up and over head, gaze down at right hand. • Inhale: Return to center. Lower left arm and press into side, lift right arm up alongside right ear. • Exhale: Lean to left, reach right arm up and over head, gaze down at left hand. • Inhale: Standing Mountain. 8.Standing Rest: This final pose is to bring awareness to the whole body after the yoga poses are completed. We rub the hands together to warm them and then cover the eyes and face with our warmed palms. This soothes the facial nerves, and sends calm messages directly to the brain for relaxation. You can also do this rest - sitting in a chair; and perform a body scan, mentally sending UR awareness to each and every part of UR body. It also prepares you for meditation. Begin: Standing Mountain. • Rub hands together. • Once hands are slightly warm, place UR hands over closed eyes. • With eyes closed, release arms down. • Breathe quietly. All of these positions should be done in a slow and careful manner. You should be breathing comfortably and a little deeper than normal, but not so deep that it creates tension. If you feel discomfort in any of the poses, you can stop and rest, or skip that one and go on to the next. The purpose of the practice is to create a feeling of energy in the body, calmness in the nervous system, and a clear, quiet mind. Check for these feelings when you are finished with your practice and try to practice in such a way that this is the effect that you get.
5 Easy Ways To Up UR Metabolism And Burn Unwanted Calories!
You may try hard to lose weight and get fit but if you keep ignoring UR metabolism, chances are it isn’t going to help much. It’s true that those with higher metabolism naturally burn more calories. That doesn’t mean those with a lower metabolism have to be left behind. Let’s help you fire it up. Checklist 01 Try Interval Training If you have been working out for a long time, you’ll notice a plateau period after a point and UR weight just won’t budge! UR body and metabolism gets used to UR regular routine so it isn’t challenging anymore. You can change this by adding short bursts of high-intensity exercises in 30-second intervals. Jumpstart UR metabolism to keep burning calories throughout the day! 02 Drink Green Tea Green tea is widely known for its antioxidant properties. Studies show that catechins in green tea help boost metabolism. Not only do they help with digestion but also assist in fat oxidation and energy generation. It’s been found that drinking a cup of green tea 30 minutes after a meal helps rev up your metabolism 03 Eat Adequate Protein When you’re preparing a meal ensure UR reducing the amount of carbohydrates and adding quality protein to your plate. We prefer plant-based proteins but if you choose meat or seafood then keep a check on the quantity. Protein helps build muscle mass and improves metabolism by digesting and absorbing natural nutrients. Adding adequate protein also means that you will be fuller for longer and this will prevent you from consuming empty calories throughout the day. 04 Add Strength Training To UR Workouts Only focusing on cardio? Time to throw in some weights too! Strength training or weight training helps increase the muscle ratio in the body and breaks down fats. Muscle is metabolically more active than fats so increasing UR muscle mass directly helps improve UR metabolism. Burn unwanted calories for hours, even after UR workout! 05 Get Enough Sleep Sleep is the most crucial! You can’t expect UR body to burn calories if it doesn’t get enough recovery time. It’s important to get at least seven-eight hours of sleep every night. Sleep deprivation can slow down UR metabolism. Studies have shown that lack of sleep increases cravings and hunger. So, the next time you find yourself constantly reaching for something unhealthy, try adjusting your sleep pattern!
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A Nurse’s Contribution To Care
International Nurses Day is celebrated annually on 12th May throughout the world to commemorate Florence Nightingale’s birth and to also celebrate the contribution of nurses towards the health and wellbeing of society. Many activities are organized throughout the year by the International Council of Nurses and the theme for this year – Nurses: A Voice to Lead – Nursing the World to Health determines how nurses play a key role in tackling health issues. The ICN encourages all nurses to get involved with the celebrations and raise their voices to show colleagues, patients, the public and politicians just how important nursing is for the health of individuals, families and communities. There is no typical day for a nurse. It starts with taking charge from the previous shift. It is common to do blood work, check vitals, assist doctors during their rounds, investigations, medication administration, prep patients for procedures, attend to the discharge process, and wind up pending tasks. Also, before the day is over, a nurse needs to make sure that the transition to the next shift is seamless, without any gap in patient care. Nursing is a noble profession but living far away from family is tough. In our country, nurses receive very low remuneration compared to other professionals. Salaries comprise of 15, 000 to 20,000 per month. But on the other hand, depending on competency and qualifications nurses can expect to earn one lakh rupees per month. Having said that, our driving force is the satisfaction we get from our work or the gratitude shown by patients when they are recovering. We make a special contribution when it comes to caring for patients. We get to know a patient and the patient’s family based on which we ascertain the needs of the patient and make suitable arrangements in order to meet these. We also witness a patient’s weakness, strength and vulnerabilities all at the same time. As we encounter many challenges and stress in our workplace, we turn to positive self-talk every day to combat the negative chatter in our head. Being mentally and physically fit is very important. The first mantra to be fit is to be hydrated. So we hydrate ourselves frequently during our routine and during our work shifts. Good nutrition is also essential to keep up energy levels. For this we follow a regular diet and strive to eat a well-balanced diet that includes fruits and foods that are high in fibre, protein and vitamins. To unwind after a hard day’s work we play a few indoor games during the evening hours or during our leisure time. As Covid-19 sweeps the world, impacting communities and spreading a sense of insecurity and fear, nurses care and instill hope in the minds of patients. We dispense compassion, display unparalleled dedication and resilience. Every shift holds the promise of being decisive, nerve-racking, draining, and invigorating or everything combined. Though it is challenging, we feel satisfied and gratified when we can safeguard lives. We are frontline warriors.
5 Ways Coconut Oil Improves UR Skin & Hair
We all know that coconut oil is immensely beneficial for our skin and hair. However, what we didn’t know is that there are a number of explanations justifying this claim. Right from moisturizing dry and flaky skin to treating frizzy hair, coconut oil has a number of benefits. The natural element of the oil has a wide array of therapeutic and beauty-enhancing properties. Moreover, coconut oil is also used as a component in various hair care and skin care products. It is the most common and cost-effective products to nourish and treat your skin and hair. Here are a few benefits of coconut oil you can enjoy at home. Hair Conditioner Coconut has a fatty acid structure, which penetrates into the hair roots. So, if you feel your hair is dry or is prone to break, manage it with coconut oil as an overnight treatment. For this, you need to take virgin coconut oil and apply it on your hair, starting from the roots to the ends. Tie your hair in a ponytail. Wash your hair with shampoo and conditioner. It is the most effective way to deal with split ends as well. Reduces hair loss and breakage When you feel your hair is puffy, rub a small amount of coconut oil on your fingers and run it through your hair to keep fizziness at bay. In addition, if you are in a pool or at the beach, it is likely that your hair will become little tangled. So at times like these, it’s best to leave coconut oil in your hair, as it saves your hair from the scorching sun, chlorine and saltwater. It also keeps your hair conditioned. Skin Moisturiser During the winter season, our lips get dry, so to moisten your dry lips, apply coconut and then rinse it off. Again, apply a little coconut oil to your lips to keep it moist and soft for a longer period. Overall Skin Treatment Coconut oil is enriched with natural anti-fungal and antibacterial properties, which makes it the perfect ingredient to prevent infections and fungus. Therefore, apply coconut oil to keep your skin moisturized. To keep your feet smooth and fungus-free, use the oil every day. Exfoliator Coconut oil is also good for pedicures. Take half a jar of coconut oil and add two tablespoons of honey and one tablespoon of sugar. Mix all the three ingredients until the sugar is immersed completely in the oil. Take a spoonful of the scrub and rub it on your legs and feet to exfoliate your skin. Doing so takes away the dead skin and smoothen your cracked heels and rough spots.
Superb Exercises To Help Improve UR Flexibility!
Superb Exercises To Help Improve UR Flexibility! UR Stretching exercises help you improve your flexibility. These exercises also help to increase joint mobility and are essential to execute other exercises properly as well. So flexibility exercises are important for maintaining good joint health. Also, the more flexible the body is, the lesser the chances of getting injured. However, a proper warm-up session is needed before starting any stretching exercise. Strectches To Help You Become More Flexible Chest & shoulders: You can start this exercise by kneeling down or by standing. Grasp your hands behind UR back. Keep your arms straight and lift your hands as high as you can. While doing so, simultaneously bend down towards your knees from your waist and hold as long as you can. Triceps: Place your left hand behind your back on the spine, over your shoulder making a ‘V’ shape. Place your right hand on UR left elbow and push it gently downwards as you slide your left hand down along the spine to the extent you could and hold it there for as long as you can. Repeat with the other arm. Glutes: Stretch your lower body, first by sitting on the floor. Now, lift UR left leg and place it over UR right leg (on the knee). Ensure your back is straight and lean a bit forward to intensify the stretch. Maintain this position for 20 seconds and continue with the next side. Adductor: Stand up and spread your legs double the width of UR shoulder width. Shift your weight to UR right leg, bend your right knee, and push your hips back as if you’re going to sit down.Go down as low as possible while keeping your left leg straight.You will fell the stretch in your left inner thigh. Keep your chest up and your weight on your right leg. Breathe deeply and hold for 10 to 20 seconds before returning to the starting position. Switch to the other side. There are certain guidelines you should adhere to when following a flexibility programme: Before embarking on an exercise don’t forget to go through a proper warm-up. While stretching ensure you don’t experience any discomfort. The tightness you feel should lessen as you hold the stretch. Breathe out while doing a stretch and do not hold your breath! Maintain the stretch for 10 to 30 seconds. If stiffness or pain occurs while stretching, stop. Shake out UR limbs in between stretches and try to complete two-three stretches before starting the next exercise.
Relation between Posture and Pain
Relation Between Posture & Pain Dr Nikhil Lad Human Biomechanics Specialist from Functional Patterns USA Posture indicates the length tension relationship in the musculoskeletal system. With postural body reading you get to know which muscle is short and tight and which muscle is long and weak. Both the extremities lead to dysfunctions and progress towards injury. Normally individuals who stretch without tensegrity or tension are hyper-flaccid, meaning their muscles are long and weak. Individuals who isolate and contract their muscles have short and tight muscles. There are various postural dysfunctions like a Forward Neck posture, Ant Pelvis shift with Posterior Ribcage shift. Or a Posterior pelvis shift with Anterior Ribcage shift extended Cervical and many more. A balance in the musculoskeletal is achieved by training in accordance to your biological connection of the body which is your gait cycle (walking, running and throwing). Lower back pain is one of the most common places of discomfort and injury amongst a large population. The lower back pain is normally caused due to: 1) Tight hip flexors 2) Weak core muscle called transverse abdominus which is the deepest core muscle located anterior to the spine the main function of which is to stabilize the spine. 3) Non efficient Engagement of your gluteus maximus while standing, walking and running. Your muscles have got to engage in the kinetic chain, not in isolation, as you don't isolate contractions while walking or engaging in any form of movement. We must put our efforts in conditioning our body through Muscular Integration of the Kinetic Chain as a system. All three pointers play an important role in Pain Management for lower back. The first point where tight hip Flexors can be released can give substantial relief for your lower back pain. With regard to Postural Corrective exercises to engage your kinetic chain to strengthen your back, you need to do it under guidance of a Human Biomechanics Specialist who understands the intricate details of this. To release the tight hip flexor for relief of lower back pain you need a hard tennis ball. Lie down on the points shown to you for 3-4 minutes letting the ball sink in. The ball has to press on the points shown. This will initially cause pain due to applying pressure to the trigger points or knots in the body. You will get substantial relief on your lower back muscles once the tight hip flexors are released. Ball images 1 You can do these releases around 3 times a week for 3-4 minutes. 5 1) Tensor fasciae latae – It is a very influential hip flexor which inserts on the upper two-third of the femur (thighbone) where the iliotibial band originates. It has direct influence on how the knees function. 2 Releasing this hip flexor will be crucial for building balance in the lumbo-pelvic region. People with lower back pain often get immediate relief after a few minutes of trigger point release. 2) Piriformis - This muscle acts as an external rotator of the hip. By releasing piriformis we aid the body in addressing the dysfunction of external hip Rotation. 3 3) Gluteus medius - This muscle tends to get overactive due to poor functioning of gluteus maximus, releasing this muscle will be crucial if you want to introduce the primary function of gluteus maximus and address the dysfunction of external rotation. 4 The trigger point pain will reduce over time and will give substantial relief to the lower back pain. You can call me on 9920552250 or get in touch via my Instagram handle - fp_nikhil_lad
Ways to check if UR gym trainer is qualified
Ways to check if UR gym trainer is qualified There are so many quacks acting as trainers cos they have a good body. Their good body comes from discipline, not from the knowledge they have on the subject. Their expertise works for them, not for all of us. Some trainers get paid more than Doctors, this is absolutely unnecessary if the trainer is not qualified. Trainers deal with UR body equally as a doctor, make sure you choose someone who is knowledgeable and trustworthy. Certification & experience – this should be the first question one should ask their trainer. Don’t feel shy, it's UR right. The basic certification for a trainer charging upward of 30k rupees per month for personal training should be a. BA Physical Education/ Physiotherapy b. Valid certification from NASM/ACE/ACSM/NSCA/ AFPA/ NFPT/IFPA/ISSA/NESTA/PTA Global or AIF c. Certification in Bootcamps/ Circuit Training/ Animal Flow / Zumba from authentic sources in addition to points a & b. A lot of trainers may shun this, but we run a couple of Physiotherapy Colleges and deal with a lot of sports injuries so trust me when I’m giving you this information. Client testimonials – Do some Research, look around and find out how his/her previous customers rate UR trainer in overall experience and success. Get feedback from a minimum of 4 people. Not everyone is perfect, knowing UR trainers’ flaws in advance will help you train peacefully. Being comfortable yet not crossing the line of respect is an ideal scenario both ways when it comes to personal training. Attitude – a good trainer must have a very positive attitude. Research shows that using positive motivation helps push clients to reach better results than using aggression and comparison to motivate. The character of a trainer is imperative, as he/she is going to get up close and personal. Let them know UR comfort levels in advance. A lot of women do not prefer trainers touching them, voice UR opinion. It’s perfectly normal, remember its UR hard-earned money and valuable time that’s being spent. Complete Body Analysis – be cautious of UR trainer’s knowledge, if he doesn’t ask for UR recent thorough blood work and complete body analysis, he isn’t good enough. This also includes flexibility, stability, stamina and strength analysis. A good trainer never gives nutrition advice unless he/she is certified. Most educated trainers’ partner with qualified nutritionists to suggest a holistic plan. BTW I urge people to consult a psychologist as well to reach their fitness goals as it’s all in the mind. A combination of a qualified trainer, nutritionist, psychologist and will power was the key element to my weight loss. Appearances- as harsh as this sounds, its true, an unfit trainer can be a de-motivating factor in UR wellbeing journey. It’s really important for the trainer to practice what they preach. Bad Hygiene is a huge put-off. An unkept, unhygienic trainer is unhealthy to be around. The focus shifts from training to the trainers’ body odour or bad breath. Make sure UR trainer has good health habits and doesn’t push you to take unnecessary supplements and fat burners to reach UR goal.
5 Easy Household Chores That Help You Burn Major Calories
5 Easy Household Chores That Help You Burn Major Calories Rakesh Uddiyar Director & Founder Body Wizard Fitness Academy & Celebrity Trainer 1) Sweeping the house is a very common and practical life activity most of us regularly do. The good news is you can burn a good amount of calories with this action. Sweeping for just 10 minutes can help you burn around 37 to 40 calories. This activity requires bending, standing and movement of UR upper body due to the moving of UR hand muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. It also involves your mid-section muscles. Sweeping helps to improve UR balance and works on UR core. When you rotate your spine during sweeping, it works on your internal major muscles known as quads, including your rectus femoris, the vastus lateralis, the vastus medialis, the vastus intermedius and so on. The whole idea is to move your body with this activity and though there is no particular way to do this, you need to ensure that you don’t put too much stress on one side. Use both your hands and both your legs while sweeping. 2) Making beds in the morning and at night also help to burn calories. This is because you need to fold the bed sheets and reopen it, depending on how many beds you have in the house. If you don’t have many beds to make, you can fold bed sheets instead. Ensure you continue with this activity for at least 10 minutes to burn 23 calories. When you do this chore, there is the involvement of your upper and lower back muscles including the muscles known as trapezius, rhomboid major, levator scapulae thoracic spine, cervical, vertebrae as well as the supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Making the bed also works your arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor. 3) Ironing if you’ve noticed takes a lot of patience and has to be done while you stand. This slow-paced activity is a full upper body workout as it works your shoulders, arms and back. So gather all UR unironed of wrinkled clothes and continue ironing them for at least 20 minutes to burn 50 calories. Ironing requires you to stand. This means 50% of your entire lower body and entire mid-section’s major muscles are involved to do this activity. The muscles engaged during ironing are the lower gluteus maximus, gluteus medius and gluteus rectus femoris, the vastus lateralis, the vastus medialis, and the vastus intermedius, semimembranosus, semitendinosus, biceps femoris, soleus and gastrocnemius. When you iron clothes UR abdominal and midsection muscles are engaged. You also work your shoulders and arm muscles like biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, and anterior flexor and posterior extensor. 4) Mopping is a household task that can help you exercise without wasting your time. So if you’re finding it difficult to take the time out for working out – consider your mop as a piece of equipment for exercise. This mundane chore can help you burn 42 calories in 20 minutes. The muscles involved for this activity includes the biceps brachii, brachialis, coracobrachialis, triceps brachii, anconeus, pronator teres, anterior flexor and posterior extensor. You also work your midsection muscles while mopping. This activity not only helps to improve UR strength, it even works on your core. While mopping you rotate your spine so it works on your internal major muscles including your pelvic floor muscles, oblique muscles, abdominal muscles, sacrospinalis group of muscles, diaphragm and the muscles known as lower rectus femoris, vastus lateralis, vastus medialis, vastus intermedius, semimembranosus, semitendinosus, biceps femoris soleus and gastrocnemius. Depending on the way you choose do this activity, mopping requires a lot of sitting or bending. You can either do mopping standing while moving your hands with the mop from left to right or vice versa, or you can get down on the floor and squat in the Indian toilet position with a mopping cloth in your hand and adopt a left to right hand movement to clean the floor. Either way, you engage many of your muscles with this household chore. 5) Washing dishes can be a good way to unwind and exercise too. So the next time your maid doesn’t turn up – don’t complain but just head to the sink happily and start washing up! This activity will not only help you get your kitchen in order but will also help you lose weight. You can expect to burn 26 calories with 10 minutes of standing at your kitchen sink cleaning utensils. This activity requires the engagement of your upper and lower back muscles which includes the trapezius muscle, rhomboid major, levator scapulae thoracic spine , cervical, vertebrae as well as supraspinatus, infraspinatus, teres minor transversus abdominis, multifidus, internal and external obliques, rectus abdominis, sacrospinalis, especially the longissimus thoracis, gluteus maximus, gluteus medius and gluteus. Dish washing also engages the muscles of your upper arms and forearms which include the biceps brachii or simply biceps, brachialis, coracobrachialis, triceps brachii, pronator teres, anterior flexor and posterior extensor.
