Natural Cures For The Different Thyroid Gland ProblemsThe
thyroid is a hormone that is vital for the proper functioning of
the human body. The hormones that it produces are known to have
influence on the metabolic processes of the body in different ways.
The disorders of the thyroid can range from an enlarged gland which
is a form of goiter and it could even be a life threatening
cancerous ailment. The common problems of the thyroid involve the
abnormal production of the different thyroid hormones. If the
hormones are produced in excess then the condition that is created
is known as hyperthyroidism. If the hormone production is
insufficient due to the malfunctioning of the thyroid gland it
usually leads to hypothyroidism. The effects of both conditions are
not pleasant and are uncomfortable. However, if the thyroid
problems are diagnosed and treated well the problems are managed
well.Causes Of Thyroid ProblemsThe causes of thyroid problems can
be several. The causes of hyperthyroidism are different from the
factors that bring in hypothyroidism. Graves disease is a condition
that is auto immune by nature and it is known to be caused by the
over activity of the thyroid gland Toxic adenomas are known to
occur when nodules develop inside the gland and they begin to
secrete the thyroid hormones in excess. This upsets the chemical
balance in the body. Goiters are formed due to the several nodules
developed. Inflammation of the thyroid may cause the glands to leak
out excess amount of the hormones. That leads to hyperthyroidism
which is temporary in nature. There might be a malfunctioning of
the pituitary gland due to which thyroid gland problems occur There
could be a cancerous growth in the thyroid gland for which such
problems occur Hypothyroidism on the other hand, is due to the
underproduction of the thyroid hormones There are autoimmune
disorders which bring on such a thyroid gland condition When the
thyroid gland is removed as a treatment for the hyperthyroidism
then one may suffer from hypothyroidism Excess amounts of iodide
such as found in sinus medicines or in dyes used in X-rays lead to
exposure to too much iodine and that in turn leads to
hypothyroidism. Lithium is a drug that can also induce
hypothyroidismSymptoms Of Thyroid ProblemsIt is estimated that
millions of people around the world suffer from thyroid problems
but they are often unaware of the same. There are certain signs or
symptoms that are telltale signs of suffering from a thyroid
problem which needs to be brought under treatment and attention.
Joint or muscle pain is usually experienced in joint and muscles as
well as the carpal tunnel syndrome might develop in the hands or
arms There might be a swelling in the neck which shows that the
thyroid gland had enlarged visibly. That is a sign of goiter which
is a symptom of an ailing thyroid gland Hair loss is a common sign
associated with thyroid problem Skin is dry, scaly and thick in
hypothyroidism while in the opposite case, the skin is thin and
fragile. Bowel movement problems are also associated with thyroid
problems Infertility problems are also associated with a
malfunctioning thyroidHome Remedies For Thyroid ProblemsIn most
cases it is seen that the thyroid problems are due to an autoimmune
condition that develops in the patient. Here the source of the
imbalance has to be sought out and that has to be cured. If the
medication that suppresses the symptoms are only resorted to, then
the wrong approach is taken. The autoimmune condition can be
addressed by making changes in the diet and lifestyle of the
affected person.1. Saying No To SugarThose who suffer from
hypothyroidism usually face crippling state of fatigue as well as
brain fog. In order to clear the mind they rely on substances like:
Sugary foods is resorted to such as sweet meat and other treats
Caffeinated drinksThese two kinds of food substances and beverages
are known to be non nutritional. They can burn out the thyroid
gland as well as destabilize the blood sugar levels.2. Remove
refined carbohydrates from the dietRefined carbohydrates which are
made of white flour are known to be sources of easy sugar. These
elevate the blood sugar levels and destabilize the system. Whole
grained carbohydrates need to be consumed Non starchy vegetables
should be added to ones diet3. Increase protein intakeThe thyroid
hormones are transported by the protein to all the tissues. Hence,
one should include protein in every meal: Nuts or nut butter should
be consumed Grass fed lean meat, fish and eggs Legumes4. Include
healthy fats in your dietIt is said that fats as well as
cholesterol act as precursor to hormonal pathways being created.
One needs to ensure that sufficient fat as well as cholesterol are
included in ones diet Olive oil is an instance of natural and
healthy fats Ghee flax seeds cheese5. Ensure enough of nutrientsIt
is needed to up the intake of food items that are rich in minerals
as well as micronutrients such as: vitamin D iron omega-3 fatty
acids selenium zinc copper iodine6. Importance of iodine
supplementsIt is said that insufficient iodine causes
hypothyroidism but that is not always the case. Safe sources of
iodine are: iodized salt seafood sea vegetablesFoods To Avoid With
Thyroid ProblemsFoods To Improve Thyroid Problems7. Increase
secondary sources of iodine in dietEven if one is not suffering
from iodine deficiency, it is good to increase intake of the
following substances: eggs spinach garlic mushrooms lima beans and
others8. Remove gluten from dietIt is said that gluten has a
molecular composition that makes it similar to the thyroid tissue.
Hence, gluten can increase the autoimmune disorder: stop consuming
gluten rich wheat based items read food labels to ensure that you
buy items that are free of gluten9. Eat goitrogens in
moderationSuch foods are considered to interfere with the normal
functioning of the thyroid. These include: cabbage cauliflower
broccoli strawberries radishes and othersEven if these food items
are consumed they can be in the cooked form when the goitrogenic
compounds are broken down.10. Opt for food rich in glutathioneIt is
known to be a powerful antioxidant which is known to strengthen the
immune system food such as asparagus, squash, grapefruit are known
to help the antioxidant to be produced in the body the goitrogens
are known to help replenish the levels of glutathione11. Avoid
foods that aggravate inflammations address food that one is
sensitive to if there are food that cause inflammation to surface
then such food items are best avoided as they also increase the
autoimmune response12. Check up on probioticsProbiotic will also
help to ensure that the gut bacterial supply is healthy which in
turn will keep the autoimmune response down: add on probiotic
enriches drinks and food items yoghurt is a good example of such a
food item which can be added to most meals13. Reduce stress Stress
is known to have a role to play in upping the autoimmune responses
in the body. it is imperative that one practices several relaxation
techniques which will help to reduce the stress levels and keep the
thyroid functions as close to normal as possible14. Use a thyroid
collar Such a device will help to protect the gland from exposure
to harmful rays such as the x-ray or the laser if you are getting
any kind of treatment. It is best to use such a collar when going
out15. Increase intake of organic food substancesIt is advisable
that organic food substances are made a part of the diet: Such food
items consist of the necessary nutrients in their natural forms
There is absence of harmful chemicals and pesticides which can
cause adverse reactions16. Increase raw food in your diet Raw food
will ensure that the nutrients do not get destroyed in the cooking
process Raw fruits will deliver the necessary vitamins and minerals
to the system without much loss17. Use clay mask on face and
neckSuch a mask will not only help to beautify your skin, it will
help to keep the thyroid gland area clean: It will absorb all the
toxins that might be lying on the skin It will close the pores and
protect the neck area18. Detoxify the systemOpt for a detoxifying
cleansing or a diet from time to time: That will remove toxins from
the system Speed up the performance of the thyroid and other glands
and organsAre you facing problems of the thyroid gland? Are you
seeking solutions that do away with chemicals and drugs? Find ways
to lead a life keeping thyroid problems at bay.Sleep Apnea
Symptoms, Causes And Natural RemediesMany of us do not think much
about our bed partner who snores. If thesnoringis loud enough to
disrupt our sleeping, one does not stop to think that it might be a
sign of sleep apnea in our partners health. While sleep apnea is
treated by the right precautions and treatments, it is often not
recognized for which one could develop further health
complications. Those who snore loudly are suspected to suffer from
this disorder which leads to the breathing being disrupted several
times during sleep.Causes Of Sleep ApneaSleep apnea can develop in
children, young or old people as well as male or female. There are
many risk factors that are linked to the obstructive or central
sleep apnea symptoms: Excess body weight can lead to such a
condition developing Hereditary linkage to someone who suffered
from sleep apnea raises the risk of someone developing the
condition People over the age of 65 have higher risk of developing
such conditions Males have a higher risk genetically of developing
sleep apnea Blacks or Hispanics have chances of developing such a
condition among the different races If someone has the habit of
smoking, one could easily develop sleep apnea Certain physical
attributes increase the likelihood of having the ailment like
receding chin, enlarged tonsils, thick neck, deviated septum an
others In such cases the airway is usually blocked out or
narrowedSymptoms Of Sleep ApneaThere are some symptoms of sleep
apnea that indicate that one is suffering from such a condition for
which they are having disturbed or fitful sleep: Those who suffer
from sleep apnea usually snore loudly and their snoring is chronic.
It will occur all the time. it is a ritual that is repeated every
night and most bed partners get used to the noise One could snort,
gasp as well a choke in their sleep. That is a dangerous thing for
which treatment or intervention has to be taken up Another common
symptom of sleep apnea is the pause in breathing. That puts
pressure on the heart which can lead to serious complications No
matter how much time one spends sleeping at night, one is bound to
feel tired during the day and feel sleepy as well Waking up with a
sore throat Fitful or restless sleep Visiting the bathroom
frequently at night Feeling out of breath upon waking up
Depression, irritability and mood swings[Also Read:Say Good Bye To
Snoring]Home Remedies for Sleep ApneaWhile one may think that the
symptoms and the signs of sleep apnea are scary, it is a condition
that is treatable. There are many things that one can do in order
to help themselves. Those who suffer from mild or moderate forms of
the ailment can opt for certain home remedies. These mainly include
making certain changes in the lifestyle in order to reduce the
symptoms of sleep apnea.1. Lose The Excess FatOne needs to reduce
the fat content in their body When fat content is reduced, the
airways open up and the blockages are removed due to which sleep
apnea symptoms go down It has been seen that excess body fat has a
direct correlation to the sleep apnea symptoms2. Reducing
WeightTaking up positive steps to reduce excess body weight will
surely improve the condition. Reducing body weight can be achieved
through: balanced approach of eating a healthy diet doing exercises
and making certain lifestyle changes3. Quitting The Habit Of
SmokingIt is believed that sleep apnea is caused or aggravated when
one is into smoking. Usually the air passageways are inflamed or
blocked due to which the condition occurs. Smoking is known to
increase the fluid retention in the throat as well as increases the
inflammations in the air passageways If one gives up the habit of
smoking, they will help to reduce the inflammation and reduce
chances of fluid retention in the air passageways4. Avoiding
Alcohol Alcohol is known to relax the muscles in the throat along
with other muscles of the body That is what interferes with the
regular breathing in a person who is inflicted with the sleep apnea
condition It is advised that alcohol be avoided before bedtime by
such people. It would aggravate the sleep apnea condition5.
Avoiding Sedatives Or Sleeping Pills Sleeping pills or sedatives
are known to have similar effect on the muscles of the body as
alcohol does These lead to the throat muscles relaxing which can
interfere with the opening up of the passageways That in turn will
lead to sleep apnea condition getting aggravated. It is best to
avoid taking pills or medication to sleep. If one has trouble
sleeping, they should resort to natural relation techniques.6.
Caffeine To Be Avoided Before Bedtime Caffeine may have the
opposite effect on the body as alcohol but it is harmful for those
who suffer from sleep apnea condition If you are aware of someone
who is suffering from sleep apnea symptoms, advise them to not
drink coffee before sleeping7. Heavy Meal To Be Avoided It is
advisable that one does not consume large meals immediately before
bedtime Meal timings should be kept at least two hours prior to
going to sleep That would ensure that the digestive process does
not interfere with the regular breathing and allows one to sleep
peacefully8. Maintaining Proper Sleeping Hours When one is
suffering from sleep apnea, it is imperative that proper sleeping
hours be maintained When one gets plenty of sleep the apnea
symptoms go own If one sticks to a steady sleep schedule that will
ensure that the body gets adequate rest Avoid caffeine and heavy
meals within two hours of going to bed. Maintain regular sleep
hours. Sticking to a steady sleep schedule will help you relax and
sleep better. Apnea episodes decrease when you get plenty of
sleep.9. Sleeping Position It is best that one sleeps on their side
if they are prone to sleep apnea One needs to avoid sleeping on
their back Gravity makes the tongue and the soft tissues to drop
down and obstruct the air passages if one roles onto their back10.
Opting For The Tennis Ball Trick In order to avoid falling back or
rolling back on ones back while sleeping one can sew a tennis ball
into a pocket which could then be attached to the back of ones
pajama top. That will keep one from rolling back to ones back A
pillow could be stuffed with tennis balls and wedged onto ones
back11. Keeping The Head Up it is known that keeping the head up
while sleeping allows the air to go in and out more easily For
those who are prone to sleep apnea it is necessary to keep their
head propped up. The head of the bed could also be kept elevated by
four or six inches A special cervical pillow could also be used to
prop up ones head12. Opening Up The Nasal Passages Before Sleeping
It is a good idea to use a nasal dilator to open up the passages
before sleeping at night One could even use a saline spray or a
saline wash process A warm bath would also open up the air passages
and help one to sleep better Prop your head up. Elevate the head of
your bed by four to six inches or elevate your body from the waist
up by using a foam wedge. You can also use a special cervical
pillow.13. Throat Exercises To Help Reduce Sleep Apnea
SymptomsPracticing different kinds of that exercises not only
strengthens the lungs and the throat muscles, the air passages are
kept open much more. As the muscles strengthen which surround the
air passages they are likely to hold up and not collapse Pressing
the tongue flat against the floor of the mouth and then brushing up
and down with a toothbrush is an effective exercise.14. Finger In
The Cheek A simple exercise to help reduce sleep apnea is placing a
finger into one side of the mouth. The finger is held against the
cheek and the cheek muscles are pulled in at the same time. It
needs to be repeated for ten times on alternate sides The same
sequence should be repeated three times for each side15. The
Kissing Exercise One needs to purse their lips as if they are about
to kiss. The lips need to be held tightly and then moved up and
down and right and left. The sequence should be done ten times16.
The Balloon Exercise By placing the lips on a balloon one should
try to inflate the balloon as much as possible and repeat it
without removing the balloon from the mouth17. Trying Out
Relaxation Techniques Soft, soothing music will help one to relax
and fall asleep It will help to regulate the sleeping pattern18.
Trying Deep Breathing Techniques Deep breathing and regulating ones
breathing through numerous exercises will help one to control their
symptomsAre you suffering from sleep apnea? Do you feel that you
have no solution at hand? There are many effective remedies at home
that can address this condition.Treating Different Kinds Of Sleep
Disorders At HomeSleep disorders are problems faced by most of us
at some time or the other in our lives. Many of us face depression
at some point in our lives which keeps us awake at night. It could
also be tension or stress for academic reason or at work. It could
also be problems at the domestic front or in a relationship.
Usually sleep is a time when all such thoughts crowd our minds. If
we are unable to keep them away and sweep them aside, these
thoughts trouble us and keep us awake at night. While for some
sleep disorders may be temporary, for others it might become a
regular affair. At such a point in time, the sleep disorder will
have a negative impact on the health and other aspects of ones
life. While the cause of sleep disorders could be several, one
needs to realize the symptoms and seek intervention to stop such
sleepless cycles.Causes Of Sleep DisordersThe causes of sleep
disorders could be several. One needs to go through the details of
the different causes and identify the one cause which could be
applicable for one: Insomnia insomnia is a common form of sleep
disorder. Here one is unable to get sleep, at least the amount that
is necessary in order to wake up feeling refreshed. That is a
common complaint that most insomniacs have. It could be brought on
due to lifestyle choices, medications taken and other reasons Sleep
apneais another common sleep disorder. Here the breathing stops
temporarily due to a blockage that forms in the upper air
passageways. As the pauses in breathing interrupt the sleep, one
may be waking up every hour or more through the night. This
disorder is a life threatening one and hence, needs to be addressed
after the right symptoms are recognized Restless legs syndrome is
another form of sleep disorder where the person experiences a
tingling or irritable sensation in the legs and an urge to move the
legs or arms. Narcolepsy is another form of sleep disorder where
one may suffer from attacks of acute day time sleepiness. One may
fall into heavy sleep or even start dreaming before they are fully
asleep. Other causes of sleep disorders are brought on by jet lags,
different shift timings at work, delayed sleep phase
disorderSymptoms Of Sleep DisordersThere are many symptoms of sleep
disorders and they vary as per the causes: When one is suffering
from insomnia they will face problem falling asleep at night They
will find their sleep to be light, fragmented and suffer from low
energy and sleepiness throughout the day When one is suffering from
sleep apnea, they might not remember running out of breath and
waking up several times during the night but they will feel tired
and exhausted throughout the day Other symptoms include legs
feeling restless through the night, sleeping at odd times during
the day, falling asleep at work and so forthBest Home Remedies For
Sleep DisordersIt is important to keep in mind that, sleep is a
barometer of good health. In order to function at our optimal
levels and stay the peak of health, we need to have restful sleep.
If we have disturbed and restless sleep at night, w will end up
being irritable, sleepy, exhausted and function at low levels of
productivity at work. Hence, the following home remedies can be
resorted to for ensuring a proper sleeping cycle.1. Seek Relief
From PainIf you have pain or discomfit then you will have problem
falling asleep. Thus, no matter what the cause of your pain is, if
you are taking medication for it, ensure: That you take it an hour
or two before you go to sleep Do not consume caffeine after or
before such medication2. Take A Warm Bath Before Going To BedIf you
have trouble falling asleep or you wake up during the night, you
could take a warm bath before bedtime. It would help you to: Relax
Soothe the muscles and release tension from the body3. Doing
StretchesWhen you have had a hectic or tiring day you need to
stretch and loosen the muscles. If you went for a jog or a run in
the evening, it is imperative to cool down and do stretching
exercises. That will help to ensure: The body is not overworked The
muscles are relaxed4. Try YogaYoga is known to have wonderful
effects on the body and mind especially to relax. Yoga is known to
improve blood circulation It helps to tone and relax the different
parts of the body It puts the mind to ease and helps to address
anxieties and tension5. Losing WeightOne needs to put in effort to
lose weight if they are suffering from sleep apnea: When sleep
apnea arises it is mainly due to the lumps of fat making the air
passageways small When one loses weight the air passageways open up
more, the throat muscles are more tonedThese efforts will help one
to find much relief from the disorder of sleep apnea6. Change The
Medication You TakeYou might be taking some prescription pills that
are interfering with your sleep: Seek advice of doctor to change
the medication Put a stop to medication that is interfering with
your sleep cycle7. Overcoming Jet LagWhen you have traveled from
one time one to another, your body will take time to adjust itself
to the sleeping time in the new zone. Hence: you need to allow
yourself to sleep at the time when you feel sleepy allow the body
to get adjusted to the new time zones and the sleeping cycle will
be restored8. Stop The Midnight SnacksYou should not consume food
late at night as that will interfere with the sleep cycle. When one
consumes food late at night the system gets engaged in digesting
the food The surge in blood sugar levels will keep one awake at
night9. Reduce Intake Of Caffeinated DrinksOne should reduce the
intake of caffeinated drinks. That will keep one awake longer in
the night: They will have more difficulty falling asleep
Dehydration might make one get up to drink water10. Alcohol Drinks
To Be LimitedWhile most people drink late in the evening or at
night, it actually interferes with their sleeping pattern. One may
feel the need to urinate more often They might not be able to sleep
soundly11. Music Could HelpIt would surely help to listen to
soothing music if one is trying to fall asleep: The music will help
one to relax The music should not be loud or fast but soft and
melodious It should be comforting and relaxing to ones mind12. One
Needs To Avoid NicotineTobacco is known to work as a stimulant for
the nervous system. Thus: One should not smoke too late into the
evening They should avoid smoking too much as there are adverse
effects of smoking that makes the body restless in general13. Keep
Up The Iron ContentThere are many who face sleep disorders that
stem from the restless legs syndrome. For them, it is best that
iron levels are increased in their diet to keep the restless leg
syndrome at bay: Have more of spinach Red meat in moderation
Increase intake of whole grain foods which will help to address
deficiency in vitamin E14. Keep The Bedroom Atmosphere PeacefulOne
needs to keep the bedroom a peaceful place where one does not
conduct active activities. One should avoid watching loud
television while falling asleep They should not listen to loud
music or have others having loud conversations in the same roomThe
bedroom should be used only for sleeping and intimate moments.15.
Make The Bed ComfortableEnsure that the bed is right for you to
fall asleep easily: If the bed mattress is worn down and hard, then
get it replaced If the pillows are too light and not spongy enough,
one might not feel comfortable around the head or neck area16.
Maintain Sleeping PatternsOne should keep their sleeping time fixed
or within a certain limit: A regular sleeping pattern will ensure
that you fall asleep and wake up at same time of a day It will
ensure that you get adequate eight hours of sleep at least17. Have
A Bed Time RitualWhen children have trouble falling asleep, you
need to establish a ritual which will help them sleep more easily:
Give them a warm bath Read them bedtime stories18. Try MelatoninIt
is a hormone that is known to control our biological clock and
sleeping patterns. You could try different ingredients that help to
boost the level of this hormone in our body: You could take up
valerian to up the hormone levels Other natural supplements which
promise to raise these levels and help you sleep betterAre you
suffering from one of the sleeping disorders? Why not try one or
more of the several home remedies mentioned above? They will surely
bring relief.Ultimate Yoga Poses to Get Rid of Back FatWhile theres
no miracle move to diminish back bulge, its still important to
strengthen and tone the muscles in that area of the body. As you
begin to lose weight from all the cardio youre doing, youll reveal
slim, chiseled muscles waiting underneath. Here are nine yoga poses
that will target all the areas of your back.Side FierceWhat it
works:Glutes, quads, and upper back
Stand with your feet together. Inhale to bend your knees and
lower your hips as you raise your arms overhead, coming into Fierce
Pose. Exhale to cross your right elbow over to your outer left
knee. Press your palms together and actively push your bottom elbow
against your thigh to lift and rotate your chest up, increasing the
twist. Pull your right hip back slightly, making sure both knees
are parallel. Stay for five breaths in Side Fierce, then inhale as
you press into your feet and lift your torso, rising back into
Fierce pose. Exhale to cross your left elbow over your right outer
knee, holding for another five breaths on this side.Warrior 3What
it works:Back and shoulders
Stand at the front of your mat with both feet together. Shift
weight into your left leg and kick your right leg behind you,
balancing with your torso parallel to the floor. Extend your arms
straight in front of you. Draw your navel toward your spine and
hold Warrior 3 for five breaths.Half MoonWhat it works:Back and
sides of the torso
Begin in Downward Facing Dog. Step your right foot forward
between your hands, and rise up into Warrior 1. Then open your
hips, arms, and chest into Warrior 2 Pose. Place your left hand on
your left hip and stretch your right arm straight out, creating
length through the right side of your body. Shift weight into your
right foot, and lift your left foot up. Plant your right palm flat
on the ground under your shoulder. Bend your right knee or use a
block if your hamstring is tight. Try to distribute your weight
evenly between your right hand and foot. Look down at the ground
and bring your left arm straight up. When youre ready, look up
toward your left hand. Hold for five breaths, then try Half Moon on
the left side.Straight-Arm TriangleWhat it works:Legs, core, upper
body
From Down Dog, step your right foot forward, rising into Warrior
1. Straighten the right leg, and extend the right arm out as far as
you can past the right toes. Lower the right hand to the floor in
front of the right shin (rest it on a block if you need to). Shift
weight back into the heels, stacking the shoulders, extending your
upper arm over your ear so its parallel with the floor, and coming
into Straight Arm Triangle. Try to extend through both sides of the
ribs equally, drawing the navel toward the spine. Hold like this
for five deep breaths. Then rise up and repeat on the left
side.Side PlankWhat it works:Back, abs, sides of the torso, and
arms
Begin in Downward Facing Dog. Step both feet together so your
big toes are touching. Move your right hand over to the left so its
at the top center of your mat. Roll over to your right side and
plant your right heel down, balancing on the outside edge of your
right flexed foot. Reach your left arm straight above you or extend
it over your ear. Stay here in Side Plank for five deep breaths,
trying to keep your core strong and the pose steady. Repeat this
pose on the left side.Dolphin PlankWhat it works:Abs, back, arms,
and shoulders
From Down Dog, lower onto your forearms and walk your feet out.
Your body should be in one straight line with your shoulders
directly above your elbows. Hold Dolphin Plank for five
breaths.BowWhat it works:Back
Lie flat on your stomach, pressing your belly button into the
floor. Bend your knees and reach for the outside edge of your right
ankle, and then your left. Once you have a firm hold of each ankle,
try to keep your toes together, either pointing or flexing your
feet. Inhale to lift your feet and thighs up as high as you can,
and shift your weight forward so that youre resting on your navel
instead of on your pubic bone. Hold Bow Pose for five deep
breaths.LocustWhat it works:Back
Lie on your belly with your legs together. Place your arms by
your sides so your palms are facing up. As you inhale, lift your
legs, head, and upper body off the floor. Your hands remain on the
floor for support. As you breathe, try to relax your shoulders and
the muscles in your booty. Extend the crown of your head away from
your toes, lengthening as much as you can through your spine. Stay
in Locust Pose for five breaths, and then release back to the
mat.WheelWhat it works:Back and upper body
Lie on your back, bend your knees, and place your feet flat on
the ground (heels as close as possible to your booty). Bend your
elbows and place your palms flat on the ground above your
shoulders, fingertips facing your feet. Inhale, press into your
palms, and lift your head, shoulders, and hips off the ground,
holding Wheel Pose for five deep breaths.
Morning Mistakes That Slow Down MetabolismMorning is the best
time to affect ones metabolism process. Metabolism is the rate of
burning of sugar and release of energy. The rate at which the
energy provided by the food in our system is used up is determined
by our metabolic rate. If the metabolic rate is sluggish it leads
to accumulation of fats and sugars in the system which in turn
leads to weight gain. If you have a high metabolic rate, you will
be able to burn off calories faster and be able to ward off the
extra weight. Metabolic rate is influenced by different factors
such as genetics, weight and age. Even though these factors are out
of our control, there are many ways we can influence our metabolism
levels. The right choices will lead to the metabolism rate firing
up or fizzling down. If you are targeting weight loss, there are
certain mistakes which you might be making resulting in slowing
down of the metabolism rate.Eating Too LateThis is a mistake that
many people make. Most people do not have time to have breakfast
when they rushing off to work or to drop the kids off to school.
However, it has been seen that skipping breakfast can be worse for
your health. It makes the metabolism rate slow down for the day. As
the body is not provided adequate amount of food, the brain signals
to the body to conserve energy. Accordingly the fats are stored up
instead of getting burnt off. It is imperative that one eats within
an hour of waking up. That sparks off the metabolic process called
thermogenesis. This turns the food that is eaten into energy. That
also makes it ideal to opt for high protein and even calorie laden
food items during breakfast rather having it for lunch or dinner.
If you feel like having a donut after having an omelet of egg
whites, you might as well pack it in with an early breakfast so
that you will burn it off during the day.Not ExercisingResearch has
shown that one keeps burning calories even after 24 hours after
workout, especially when one does resistance training form of
exercises. Research also has proven that exercising in the morning
leads to more calories being brunt than exercising at any other
time of the day. Thus, if you wish to get an effective exercise
without going at it for hours, plan a short and quick workout early
in the morning. You could get up and go for a run or a walk as
suits your physical activity need and preference. When you do high
intensity cardio interval training you challenge the fat burning
genes more. As a result, the post workout calorie burn is much
more. Doingcardio vascular exercises early in the morning on an
empty stomach will prove most effective in reducing fat and
weight.Not Doing Resistance TrainingMost people think that
resistance training is not for them. They feel that cardio vascular
exercises are enough to keep them fit. While that is true in most
regard, if you wish to develop lean muscles and want to keep the
fat burning process going even after you have stopped exercising.
It would be wiser to start doing strength training. Strength
training involves working with weights but one can even do other
forms of resistance training such as high intensity interval
training. That leads to similar effects as weight lifting
exercises. These kinds of exercises work on the muscle groups and
lead to wear and tear. As the muscles start to recover and rebuild
themselves, they burn the fat cells in order to get energy. During
the time when you rest, the muscles are repairing themselves and
burning calories at the same time. Thus, a metabolism boosting
workout even for ten minutes included in ones morning exercise
routine will keep the calories burning through the day.These are
some of the great ways one can boost their metabolism. If you are
not doing these activities, you are missing out on stepping up your
metabolic rate.[Don't Miss -Top 5 Reasons For Morning Exercises]Is
weight gain weighing you down? Does it not seem to help no matter
what measures you take? You need to understand the natural
processes within your body with respect to fat burning. The kind of
food that helps to burn fat, increase the metabolic rate more need
to be known in order to affect weight loss. Again, eating the right
food at the right time as well as doing the right amount of
physical activity will keep the metabolism active. Even if you are
born with a sluggish metabolism, you could do many things to step
it up and make it work to your advantage in order to help you lose
the fat and keep off the extra weight.Top 5 Reasons For Morning
ExercisesWithout any knowledge about the actual reason there are
many people who simply follow others when it comes to doing
workouts early in the morning, there are several who think that
doing these training sessions early in the morning will leave them
to spend their rest of the day with all other tasks or only because
people tend to wake up in early hours of the day.For all those
fitness freaks who tend to choose workout during morning should be
happy to know that there is a special reason for this especially
for all those who are into sports. Going with the choice of workout
is to increase the ability of putting up much better performance
also improvising on their attitude.It is necessary that the
athletes who desire success should be disciplined which is found
mostly among those who get up early for workouts or training
sessions. Though it is slightly difficult to get used to the idea
of waking up before the sun itself does there are many who have
understood the advantage of waking up with this routine helping
them put up much better performance throughout that day.Getting
into the scientific reasons there is no denial to the fact that
body becomes more efficient after appropriate rest which usually is
in higher rate when the body gets sleep at night making the body
set out to firing continuously for any challenge. Proper rest will
also ensure that the body will be more focused on the tasks that
are lined up ahead for the day apart from this they also are known
to prepare an individual for any sort of competitions.However this
is not all to the task of setting up alarm to wake up early and
jumpstart the day with positive energy there are several other
reasons which have huge contribution to even losing fat and help in
meeting all the targets set for being fit.Reasons to get ahead with
workout early in the morning are stated below:1. Focus:Starting a
day early with proper training session will ensure that the
individual will focus more on the important things which have to be
dealt with at faster rate. They also are said to help in clearing
the mind keeping it at peace for rest of the day giving sufficient
time to plan entire day without letting go of anything. Also the
time during exercise can be used to help in planning entire day
out.2. Prioritizing:There are many people who surely state their
willingness to start exercising but they do not do so only since
they have not chosen to give it higher priority among several other
things which are to be done for that day. Getting up early will
surely help them to fulfill their intentions giving the body proper
health.3. Be Positive:Getting up early and starting with workout is
said to help in rushing the body with healthy hormones which is
known as happy endorphins that are ultimately said to have positive
effect even on the moods.4. Achieve:Starting out the day early and
imbibing good habits will not necessarily need any other
achievements instead the goal of being active for the day is
sufficient that also has positive effect on improvisation of
confidence levels in an individual.5. Metabolize:Starting out the
day early with workouts are said to help in cutting down additional
fat that has been stored in the body by choosing physical activity
which will initiate the metabolism also forcing body to re-generate
the energy levels in the body.For all those who are not satisfied
with this reasons should be convinced with the idea that for all
those who do not undergo any physical activity can go with some or
the other activity irrespective of the day in which it is done.
There are many people who find themselves to be at guilt for having
let go of the chance to kick start their day with some sort of
physical activity.10 Minute Workout Cardio Body FixThere are times
when people tend to fit in a quick workout due to the fountain of
energy which is rushed into the body is hugely required for the
body based on its needs. There are several reasons as to why there
is a need for 10 minutes workout to be included as part of daily
routine.Top three reasons for making time for a 10 minute workout:
To lessen the feeling of being too tightened which can be relieved
with 10 minute workout giving a surge of energy into the body and
giving sufficient time to set focus back on properly. 10 minute
workout is often considered to be sufficient for those who do not
have much time to spend for workout or have missed out on their
daily routine. Doing some or the other exercise even if it is for
10 minutes is much better when compared to not doing the exercise
at all. 10 minutes training session is also said to be effective
when compared to not going with longer training sessions.For this
shorter session of training to show positive results it is
suggested to put exclusive focus on one particular area of the body
or even a type of exercise routine which will add flexibility to
the body. Here is the 10 minute cardio workout routine which is
said to show effective results for sure when followed as given
below:Pre-Cardio 2 Minute Warm Up It is necessary that this warm up
will loosen the body and increase heart rate to adjust to the
upcoming exercises, this 120 seconds of warm up will be sufficient
to ease the body for workout however this will also be needed
exclusive focus when body feels all tightened up. March on one spot
for 30 seconds at the same time the arms also have to be moved in
circular motion. Later march by bringing knees higher and swinging
the arms. Stand with feet shoulder wide apart and do calf rises by
rising up on toes and holding so for about a second before getting
back to normal position. It has to be followed by squats which have
to be done with legs held shoulder wide, for which the body has to
be made into sitting back position like it is usually done when we
sit on chair which has to be held for about a second after which
the body has to be got back into standing position. Shallow lunges,
for which a step has to be taken ahead and step backward with one
leg, put bags on hips with a straight back take one big step ahead,
slowly lowering the back get down the knee on ground which has to
be held on for about 2 seconds which has to be even repeated for
other leg. Continuously jog in one place for about 30 seconds.8
Minute Fat Burning MovesBest thing about this cardio exercise is
that they are much more operational also providing simple choice
among huge list of exercises available which provide full body
workout for the body also making it fun to work at. Below are some
of the simple exercises suggested which will help in getting the
heart to fat burning zone which not need any equipment, also it is
suggested to make sure that each exercise will be continued for 30
seconds:Jumping Jacks:Keep feet together and stand up with arms on
sides, take a step to the side then get back to former position.
Same has to be repeated to other side as well, continue this
alternately till the steady pace can be used to. Now add movement
of swinging the arms while taking side steps then swing back the
arms on to the sides while getting the feet together.Power Jumping
Jacks:Stand with feet together and arms on the side then jump with
both feet onto sides when the arms are brought up on to the head
which forms the shape of star. Now get into squat position which
has to be held so for about two seconds and get back into starting
position.Running:Running on one spot where the knees are brought up
while swinging the arms back and forth in perfect
rhythm.Sprint:Start sprinting at one place but has to be done at
faster pace which also is powerful at the same time.Squats:Stand
feet with shoulder wide distance and make sitting position as if
there is an imaginary chair which has to be held on for a second
then getting back onto the standing position.Burpees:It is a
combination exercise of squat, vertical jump and push up for which
it has to start off with squat on haunches by placing the hands on
floor. Now get into push up position by slowly lowering the chest
onto the ground with the help of arms now get back up immediately
which will finish up with pushups. Later the feet have to be got
back into their initial position.Side Step:Start with keeping the
feet together and leaving arms loosely on the sides, now take a
step sideways to left while leaning forward at the same time reach
with the right hand across to the body diagonally on left knee then
tap with right foot on left. Get back to initial position while
repeating the same with other side.Speed Skaters:Same movement used
in side step can be used for this instead of stepping jumping has
to be done both to the side and back for which even the arms have
to be used as an alternative while trying to go with sideways with
each jump.It has to be understood that each of this exercise has to
be repeated two times since it is fun and creative once this
routine is followed on regular basis which can be alternated to
normal and regular exercise which is possible with 10 minute cardio
workout.