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Yoga for insomnia and sleep disorders: 8 exercises for relaxation and better sleep

Yoga for insomnia and sleep disorders: 8 exercises for relaxation and better sleep

In winter, practicing Yoga can be particularly beneficial for managing insomnia and sleep disorders. The cold weather and shorter days may disrupt sleep patterns for many individuals, making it essential to adopt strategies that promote relaxation and better sleep.

In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, suggested some straightforward and practical yoga poses and techniques to help alleviate insomnia and improve sleep during the winter months –

Start by kneeling on the mat, sit back on your heels, and extend your arms forward with your forehead resting on the ground. This pose helps to calm the mind, relieve stress, and gently stretch the spine, promoting a sense of relaxation conducive to better sleep.

1 .Child’s Pose (Balasana):

Start by kneeling on the mat, sit back on your heels, and extend your arms forward with your forehead resting on the ground. This pose helps to calm the mind, relieve stress, and gently stretch the spine, promoting a sense of relaxation conducive to better sleep.

2.  Legs Up the Wall (Viparita Karani):

Lie on your back and place your legs up against a wall, keeping your arms by your sides. This pose promotes blood circulation, relaxes the nervous system, and is known for its calming effect on the mind. It’s particularly helpful for individuals dealing with insomnia.

3. Corpse Pose (Savasana):

Lie flat on your back with your arms by your sides and palms facing up. Close your eyes and focus on your breath. Savasana helps in releasing tension from the body and calming the mind, preparing you for a restful sleep.

4. Seated Forward Bend (Paschimottanasana):

Sit with your legs extended in front of you and hinge at your hips to reach for your toes. This forward bend stretches the spine and hamstrings, promoting a soothing effect on the nervous system. It is beneficial for easing stress and anxiety.

4. Seated Forward Bend (Paschimottanasana):

Sit with your legs extended in front of you and hinge at your hips to reach for your toes. This forward bend stretches the spine and hamstrings, promoting a soothing effect on the nervous system. It is beneficial for easing stress and anxiety.

5. Alternate Nostril Breathing (Nadi Shodhana):

Sit comfortably and use your right thumb to close off your right nostril. Inhale through the left nostril, then close it with your right ring finger. Open and exhale through the right nostril. This pranayama technique helps balance the left and right hemispheres of the brain, promoting relaxation and mental clarity.

6. Reclining Bound Angle Pose (Supta Baddha Konasana):

Lie on your back, bringing the soles of your feet together and allowing your knees to fall open. This pose opens the hips and groin, releasing tension from these areas. It’s a gentle pose that encourages relaxation and can be beneficial for individuals with sleep disorders.

7. Deep Breathing (Pranayama):

Practice deep, rhythmic breathing to calm the nervous system. Inhale deeply through your nose, hold for a moment, and exhale slowly through your mouth. Repeat this process several times, focusing on the breath and letting go of any tension.

8. Standing Forward Bend (Uttanasana):

Stand with your feet hip-width apart, hinge at your hips, and reach for the floor. This forward bend stretches the entire back of the body, promoting relaxation and relieving stress. It also helps calm the mind and improve focus.

Remember to practice these Yoga poses and techniques consistently to experience their full benefits. Incorporating them into your routine, especially during the winter months, can contribute to better sleep and overall well-being.

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7 amazing benefits of mushrooms from lowering cholesterol to managing blood pressure

7 amazing benefits of mushrooms from lowering cholesterol to managing blood pressure

If there is one great addition to your diet that can promise a burst of nutrients along with a strong protective effect on your health, you can bank on mushrooms. A nutrient powerhouse and a savoury treat, mushrooms can be turned into a variety of mouth-watering dishes. Mushroom isn’t a vegetable but a type of fungi, yet it’s a storehouse of antioxidants, protein, vitamins and minerals that can give your health a big boost. While mushrooms prevent you from deadly chronic diseases of the body and brain such as cancer, Alzheimer’s disease, diabetes, and high blood pressure, they also help you maintain your weight. From boosting your immunity, lowering cholesterol to stimulating gut health, mushroom consumption is associated with a range of health benefits.

Low in calorie and sodium, eating mushroom can also reduce your white salt consumption and help manage hypertension. If high cholesterol level is what bothers you, including mushroom in your diet can help you naturally reduce it. Keeping you satiated for long, mushroom aid your weight loss efforts and fulfil the promise of holistic health.

Mushrooms contain a high amount of protein content with an average value of 23.80 g/100 g dry weight (DW). They are also a rich, low-calorie source of fibre, protein, selenium and antioxidants. Consuming mushrooms can prevent cognitive decline, diabetes, heart disease, cancer among others.

“Mushrooms contain high amounts of selenium, Vitamin D, and Vitamin B6. Selenium can help prevent cell damage in our bodies. Vitamin D helps with cell growth while Vitamin B6 helps our bodies form red blood cells. All these nutrients in mushrooms help to maintain a healthy immune system,” says Geetika Bajaj, Nutritionist and Lifestyle Management Consultant.

WONDERFUL BENEFITS OF MUSHROOM

Bajaj also shares amazing benefits of eating mushrooms in an interview with HT Digital:

1. Decreases risk of cancer

Mushroom not only possesses anti-cancer properties, but their consumption is also associated with minimising side effects like nausea, bone marrow suppression, anaemia, and insomnia, and lower drug resistance after chemotherapy and radiation therapy. Research shows that people who eat two mushrooms a day (around 18g) have a 45% lower risk of cancer compared with those who do not eat mushrooms. In China and Japan, medicinal mushrooms are used as adjunct in cancer treatment.

2. Reduces sodium intake

To decrease your sodium intake, consider adding mushrooms to your meals. Mushrooms are naturally low in sodium and an entire cup of white button mushrooms has just five milligrams of sodium. They offer savoury flavour that reduces the need for added salt and keep your blood pressure low.

3. Protects brain health

Eating mushrooms can also improve your brain prowess. Certain mushrooms have been linked to everything from improved neurotransmitter function, lowered inflammation and oxidative stress in the brain, and supporting the growth of brain-derived neurotrophic factor.

4. Stimulates healthier gut

One way to keep your gut healthy is to stimulate the growth of healthy bacteria in that space with the use of prebiotics, such as mushrooms. Research shows that mushroom polysaccharides, their most abundant carbohydrate, stimulate the growth of healthy bacteria.

5. Supports healthy immune system

Mushrooms contain macronutrients that support a healthy immune system. According to the Mushroom Council, your immune system will benefit from mushrooms whose nutrients include selenium that helps your body make antioxidant enzymes to prevent cell damage.

6. Good source of Vitamin D

Mushrooms are one of the few food sources where the precursor to Vitamin D occurs naturally. Ergosterol, found in mushrooms (21- 107 mg/100 gm) is converted to ergocalciferol or Vitamin D2 by exposure to UV light.

Promotes lower cholesterol

Mushrooms have been shown to have some therapeutic properties that may help lower cholesterol, particularly in overweight adults. They also contribute nutrients and plant compounds that may help prevent cells from sticking to blood vessel walls and forming plaque build-up.

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Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

Blue Cross Laboratories, the pharmaceutical company behind the Meftal and Meftal Spas brands, has issued a clarification regarding the recent safety alert by the Indian Pharmacopeia Commission (IPC) concerning mefenamic acid, a key component in both medications.

According to the company, Meftal and Meftal-Spas are trusted brands recommended by doctors in India for addressing pain, fever and spasms. Both products contain mefenamic acid as an active ingredient.

Meftal: Alert does not compromise the safety, says Blue Cross Laboratories

In response to the IPC alert, Blue Cross Laboratories emphasised that the commission’s advisory aimed to encourage doctors and patients to monitor the potential occurrence of an adverse drug reaction (ADR) related to mefenamic acid.

However, the company stressed that this alert does not compromise the safety, effectiveness, or high quality of the established brands, which are backed by clinical studies and real-world evidence.

“We wish to issue a clarification regarding the recent media coverage of the alert issued by the Indian Pharmacopeia Commission (IPC) on mefenamic acid. The alert issued by IPC was to advise Doctors and patients to monitor the possibility of an adverse drug reaction (ADR) of mefenamic acid, which does not in any way impact the safety, efficacy and high quality of the brands that are established and supported by clinical studies and real-world evidence,” reads the company’s statement.

The company pointed out that mefenamic acid, under the names Meftal and Meftal-Spas, has been prescribed in countries such as the USA, UK, Japan, and others for over four decades. With billions of doses administered, the medication has benefitted millions of patients worldwide.

Regarding the specific adverse effect mentioned by the IPC – DRESS syndrome – the company highlighted that this is an extremely rare disease. Blue Cross Laboratories noted that DRESS syndrome, also known as ADR, is associated with various drugs, including widely used ones like paracetamol and ibuprofen.

“The ADR i.e. DRESS syndrome, mentioned in the IPC alert, is a very rare event that is previously documented in the medical literature, both in India and globally. It is a known ADR of many drugs and published reports are available for paracetamol and ibuprofen. When prescribing any medicine, doctors take patient history and other individual factors into account to reduce the risk of any ADR,” the statement reads.

Blue Cross Laboratories also highlighted its strong internal pharmacovigilance system and expressed support for the efforts of the Pharmacovigilance Programme of India (PVPI), operating under the IPC and the Health Ministry.

“The Pharmacovigilance Programme of India (PVPI) operates under the purview of IPC and the Ministry of Health and Family Welfare to collect data on adverse events of all drugs. It works in the interest of patients to ensure the safety and efficacy of all drugs for all disease conditions. Blue Cross Laboratories as a responsible company has a strong pharmacovigilance system internally and supports the efforts of PvPI,” reads the statement.

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Anti-Pollution Diet: Leafy Greens To Turmeric – Foods You Must Have To Cleanse Your System

Anti-Pollution Diet: Leafy Greens To Turmeric - Foods You Must Have To Cleanse Your System

With parts of the country having an air quality index (AQI) consistently falling in the ‘very poor’ and ‘severe’ categories, the health of people inhabiting these areas is undoubtedly at stake. However, by being in charge of what you put on your plate, you can mitigate the effects of air pollution to an extent.

Besides minimizing your exposure to outdoor air pollutants, when possible, following an anti-pollution diet can help you live healthily.

Say Yes to Leafy Greens

Start your anti-pollution journey with leafy greens like spinach, kale, and collard greens. Packed with antioxidants and essential nutrients, they act as your body’s natural air purifiers. These greens help reduce oxidative stress and inflammation caused by air pollutants.

Berries: Bursting with Antioxidants

Sweet, juicy, and antioxidant-rich, berries like blueberries, strawberries, and raspberries are your allies in the fight against pollution. Their vibrant colors signal the presence of potent antioxidants, which combat free radicals and keep your system clean.

Cruciferous Vegetables: Detox Powerhouses

Broccoli, cauliflower, and Brussels sprouts are like detox superstars. They are loaded with compounds, such as sulforaphane, that help your liver detoxify harmful pollutants. These veggies will keep your body running like a well-oiled machine.

Citrus Fruits: Vitamin C Boosters

Oranges, lemons, and grapefruits are rich in vitamin C. This vitamin not only boosts your immune system but also helps your body cope with the oxidative stress brought on by polluted air. Enjoy them in your salads, smoothies, or just as a refreshing snack.

Turmeric: The Golden Spice

All that glitters is not gold, but turmeric is. Turmeric, with its potent anti-inflammatory properties, is your secret weapon against inflammation caused by pollution. Incorporate it into your cooking to reduce the risk of respiratory problems and allergies.

Ginger: Soothe Your System

Ginger is a natural anti-inflammatory and antioxidant powerhouse. It can help reduce the inflammation in your airways caused by air pollutants. Add ginger to your tea and soups for a soothing effect.

Green Tea: Pollution-Proof Elixir

Green tea is rich in antioxidants, particularly epigallocatechin gallate (EGCG), which can protect your body from the harmful effects of pollution. Sip on a cup of green tea daily to keep your system fortified.

Nuts and Seeds: Healthy Fats and Antioxidants

Almonds, walnuts, chia seeds, and flaxseeds are rich sources of healthy fats and antioxidants. They provide essential nutrients to help your body cope with the oxidative stress and inflammation caused by air pollution.

Oily Fish: Omega-3 Powerhouse

Omega-3 fatty acids, which are abundant in salmon, mackerel, and sardines, have anti-inflammatory properties. These healthy fats can reduce the risk of respiratory problems and protect your heart from the effects of pollution.

Whole Grains: Fiber and Nutrients

Include whole grains in your diet, such as oats, brown rice, and quinoa. They provide fiber and essential nutrients that help your body combat inflammation and boost your overall health.

Water: Hydration is Key

Do not underestimate the power of sipping small amounts of water throughout the day. Staying hydrated is crucial to help your body flush out toxins and maintain overall health.

An anti-pollution diet can be your natural defense against the harmful effects of polluted air. The above-mentioned foods can be your allies in the fight for clean, healthy living amid the deteriorating AQI. Remember to minimize outdoor activities during peak pollution hours and nourish your body with healthy foods to keep the effects of pollution at arm’s length.

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