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Chest workouts are an essential part of every training plan. Well-defined pec muscles can dramatically enhance a man’s overall physical appearance. This is one of the major reasons why you will notice most men working on their chest at the gym. They strive to get better at chest press by consuming a protein-rich diet and progressively overloading their chest muscles. But doing a random chest exercise just because everyone seems to be doing it won’t get you the results that you desire. You need to follow a workout plan that is tailored to your specific fitness goals. Many people think that they can smash a good workout only at the gym. But there are several moves that you can also perform equally well at home. Chest exercises at home can be done with minimal equipment like a bench and a set of dumbbells. Moreover, this workout can be done by women as well. They don’t have to shy away from lifting heavy at the gym. Without wasting anymore time, let’s get into the nitty gritty of the best exercise for chest along with a workout plan tailored specifically to your desire of attaining a pec-tacular chest! How to Increase Chest Size – the Best Workout In this workout you do a series of movements that are aimed to stimulate your chest muscles and prompt them to grow. Remember that the training will only be effective if you fuel your diet with the adequate amount of protein needed to repair and build your muscles. Do the following exercises consecutively while taking a minute of rest between each of them Flat bench press Incline bench press Also, Incline dumbbell press Incline dumbbell flye Push up 1.   Flat Bench Press Man performing flat bench press, Credit: Pixabay There is perhaps no chest workout for men that does not begin with the classic flat bench press. But before you try to churn out rep after rep of this compound movement, heed the following instructions. Lie flat on the bench. You should be holding the barbell with your hands wider than shoulder-width apart. Keep your core muscles tight and slowly bring the bar towards your chest. Now press it upwards. Do 8-10 reps of this move. If you’re doing this exercise at home, you can purchase this versatile multi-bench home gym equipment which can be adjusted to help you perform all the movements in this workout. 2.   Incline Bench Press Man performing incline bench press, Credit: Pixabay On an incline bench, lie down while holding a barbell with hands that are a bit wider than shoulder-width apart. Brace your core muscles and bring down the bar to your chest. Now push it back up. Do 8-10 reps of this move. Again, if you’re working out at home, investing in this home gym set that has a barbell for this exercise is a good idea. 3.   Incline Dumbbell Press Man performing incline dumbbell press, Credit: Pixabay This exercise for chest involves holding a dumbbell in each hand and laying down on an incline bench. Pull in your core muscles and push the weights up till your arms are straight. Now slowly lower them to the starting position. To achieve the maximum benefits of this exercise, do it in a slow and controlled motion, performing 8-10 repetition at a time. 4.   Incline Dumbbell Flye Woman performing incline dumbbell flye, Credit: Pixabay This exercise will enable you to get a great upper chest workout. Lie on an incline bench with one dumbbell in each hand. Bend your shoulder lightly and lower your hands to your side. Now push them back up. Perform 8-10 repetitions of this move. 5.   Push Up Man performing pushups, Credit: Pixabay End your workout by doing pushups. Get into a plank position with your hands below your shoulders. Brace your core and bend your elbows. Press down and back up. Do 8-10 repetitions while maintaining good form. Try completing four sets of the above-mentioned exercises. Take 2-3 minutes of rest after every set and stretch your chest muscles. Within a month you will definitely notice an improvement in the appearance of your chest.

Everyone needs to ensure that they consume adequate amounts of vitamins and minerals throughout their diet. They are crucial to regulate major bodily functions and their deficiencies can cause the development of severe conditions. Pregnant women need to particularly ensure that they supplement their diet with sufficient amounts of vitamins essential for their baby’s growth and development. Prenatal vitamins are vitamins that have high quantities of certain nutrients required by expectant mothers. These women should not underestimate the importance of getting all the micronutrients as the health of their fetus depends upon their health. If you’re confused as to which vitamin supplements you should consume, you needn’t be anymore. Here is your guide to the top vitamins for pregnancy. Important Prenatal Vitamins for Pregnancy Prenatal vitamins are essential for women who are planning to get pregnant as well as for those who are in the middle of their pregnancy. Always remember to take your doctor’s advice before consuming various multivitamin tablets during this time. These vitamins play a key role in the development of your baby during pregnancy. Folic acid Iron Calcium Vitamin D DHA Iodine 1.   Folic Acid Woman taking folic acid, Credit: Pixabay Never underestimate the importance of folic acid for pregnancy. This B vitamin can help to prevent birth defects of the spine and brain in your baby. It is very essential to supplement it before and during early pregnancy. 400 mcg folic acid vitamin tablets should be taken everyday before pregnancy. During your pregnancy take 600 mcg of folic acid supplement to prevent your child from contracting any ailments. One of the best folic acid supplements is HealthyHey Nutrition Folic acid. It is easily available online and is a good option for vegetarians. 2.   Iron Iron supplement in a bottle, Credit: Pixabay During pregnancy, the importance of iron for you increases manifold. Your body needs it to produce blood so that your baby can get adequate oxygen. If your diet is lacking in iron sources, then you need iron tablets for pregnancy. They should contain 27 mcg of iron. Your diet should ensure that you’re eating lots of vitamin C fruits along with iron rich food items to promote its better absorption. A good iron supplement is Inlife iron and folic acid supplement. It contains the adequate amount of iron that is needed by pregnant mothers. 3.   Calcium Calcium supplement with milk, Credit: Pixabay Consuming adequate amounts of calcium during your pregnancy will ensure that your baby develops healthy bones, teeth, heart, and other muscles. Your prenatal vitamin should contain 1000 mcg of calcium. You can supplement your diet with Himalayan Organics calcium supplement. Also ensure that your diet has calcium rich sources of food like milk, cheese, green vegetables, and fruits like oranges. 4.   Vitamin D Vitamin D supplement, Credit: Pixabay Vitamin D is essential for the proper functioning of your body’s nerves, immune system, and muscles. It also helps your body to synthesize calcium. A good vitamin D supplement will provide you with the recommended amount of 600 IU each day. You can buy Natures Velvet Lifecare Vitamin D3 supplements online. It will provide you with the necessary amount of this crucial micronutrient. 5.   DHA DHA supplements, Credit: Pixabay DHA is a kind of omega-3 fatty acid that enables the healthy development of the brain and vision of your baby. Many prenatal vitamins contain the adequate amount of DHA that you need. So it’s always a good idea to take the advice of your doctor before consuming it. 6.   Iodine Iodine supplement, Credit: Pixabay Iodine is essential to make thyroid hormone. These hormones enable your body to store energy that is acquired from food. For the healthy development of your baby’s brain and nervous system, you need to take around 220 mcg of iodine everyday. If your diet lacks in iodine sources like dairy products, fortified cereal, and iodised salt, it’s a good idea to take its supplement. Important Vitamins Post Pregnancy A breastfeeding woman, Credit: Pixabay All the vitamins mentioned above should be continued to be used after pregnancy, especially during the breastfeeding stage. You may increase or decrease the quantity after consulting with your doctor. However, a vitamin that is necessary especially during the post pregnancy period is Vitamin B12 and Choline. Vitamin B12 ensures that your breast milk contains all the essential nutrients for your child. Choline is a brain-building nutrient that vegetarian or vegan mothers need to supplement their diet with. Ensuring that you consume all the above mentioned vitamins through either diet or supplementation will make way for the healthy development of your child.

Most people today deal with a complex issue in their lives. It’s the problem of not getting quality sleep at night. Their nights are spent tossing and turning in the bed, counting sheep, or counting backwards in order to finally fall asleep. But nothing seems to work and their efforts to get better sleep fall flat. As a result, the day after they experience an energy crash, cravings for unhealthy food, and a dramatic fall in their productivity levels. How to sleep well is a question that plagues today’s generation. While there’s nothing wrong with experiencing sleeplessness from time to time, you know there’s a real problem when you start experiencing it chronically. Such a lack of sleep for days or weeks on end can wreak havoc with your body’s functioning and can also make you prone to developing various health complications like obesity, heart disease, and diabetes. With your health in mind, let us look at these seven golden rules that will allow you to sleep better, every single night. 7 Sleep Tips for Good Night’s Rest View your bed for sleep and nothing else Create a sleep routine Put away alcohol and caffeine for at least 3 hours before sleeping Exercise for good sleep Switch off all electronic equipment Darken your room Stop smoking 1.   View Your Bed for Sleep and Nothing Else Woman sleeping on the bed, Credit: Pixabay Your bed should not be used as a place where you do your work as well. You should have a separate study room or a study table where you should do all your work related tasks. View your bed only as a place for sleeping. Go there only with the intent of sleeping. 2.   Create a Sleep Routine A woman sleeping, Credit: Pixabay Creating a nighttime routine will help your body to recognise that it’s time to sleep. Turn on some soothing music, drink a glass of milk, and try to relax as much as possible before you hit the bed. A routine for sleep will lull your mind and you will begin to feel sleepy in the midst of doing it. It is one of the most useful tricks that will help you to resolve the issue of how to sleep well. 3.   Put Away Alcohol and Caffeine for at Least 3 Hours before Sleeping A person poring coffee, Credit: Pixabay Never have alcohol and caffiene in any form before you hit the bed at night. Both these things are stimulants that act to make you stay awake rather than fall asleep. They will only disrupt your sleeping schedule in the long run. 4.   Exercise for Good Sleep Woman working out, Credit: Pixabay Exercise isnt just good for weight loss. You can use it to help you sleep more soundly at night. Exercise enhances the effect of melatonin that is a natural sleep hormone. It also helps to maintain the natural circadian rhythm. Engage in regular physical activity and you will find yourself falling asleep faster than before. 5.   Switch off All Electronic Equipment A person using an electronic gadget, Credit: Pixabay Perhaps the most straightforward answer to the question of how to sleep better is to switch off all electronic devices like mobile phones and television at least 30 minutes before going to bed. These equipments prevent you from relaxing and inhibits the production of melatonin, a hormone responsible for sleep. 6.   Darken Your Room A dark room, Credit: Pixabay If you want to get good sleep, then you need to reduce the sources of bright light in your room. Darken your room as much as possible. It will create suitable condition for the production of melatonin which promotes sleep. Bright lights will stimulate you and keep you awake. 7.   Stop Smoking A woman smoking, Credit: Pixabay Nicotine in cigarettes act as a stimulant and prevent you from getting a good night’s rest. Smoking also makes you prone to developing sleep disorders like sleep apnea and insomnia. If you want better sleep, you should quit the habit of smoking. These tips must have adequately answered your question of how to get good sleep. Start implementing them consistently in your life, and before you know, you’ll find yourself waking up from a deep restful sleep every morning.

Do you know that one person at every 36 seconds is becoming a victim of a cardiovascular ailment in only the United States? Chest pain occurs in various forms and intensities in people. There can be many reasons behind it. Mostly people equate chest pain with a heart attack or something worse like a cardiac arrest. However, chest pain due to gas is the most common. You can have a gastric problem that is causing you to experience the pain in your chest. According to certified gastroenterologists digestive conditions can cause you to suffer from chest discomfort on many occasions. Although not a cause of worry, you should not totally ignore frequent pain in the chest due to gas. Digestive tract issues, especially in the oesophagus can cause you to experience chest pains. Let us examine in detail exactly what does trapped gas in chest feel like? Chest Pain Due to Gas – What Are the Causes of Your Discomfort? Woman suffering from gas pain, Credit: Canva Your chest pain due to gas can have various causes. Digestive issues, specifically in your oesophagus can cause you to experience pain that is centered mainly in the area of your chest. In fact, this pain can spread all the way to your throat. Over a small period of time, it can also spread to other parts of your chest and you may wrongly interpret it as pain related to your heart. Before you misinterpret your chest pain due to gas as an angina or heart attack, take a look at the other common causes which may be causing you to experience this type of chest pain. Gastroesophageal reflux disease or GERD Eosinophilic esophagitis Oesophagus cancer Food poisoning Motility disorders 1.   Gastroesophageal Reflux Disease or GERD Man suffering from GERD, Credit: Canva You might experience chest pain due to gas symptoms like difficulty in swallowing food, a burning sensation in your throat, regurgitation of swallowed food, and a bitter taste in your mouth if you are suffering from GERD. This disorder occurs when more than the usual amounts of stomach acid along with chemicals like pepsin and bile reflux into the stomach from the beginning of the small intestine and is directed towards the oesophagus. These substances irritate your oesophagus lining and thus cause you to suffer from the symptoms that are mentioned above. You will feel pain right in the centre of your chest when you are dealing with GERD. You might wonder, how long can gas pain last? Or ask questions like, can gastric cause chest pain? It can take upto two hours for you to feel your symptoms fully subsiding. 2.   Eosinophilic Esophagitis man suffering from throat pain, Credit: Canva Another chest pain due to gas or gastric problem causes is eosinophilic esophagitis or the inflammation of the oesophagus in your digestive tract. It can occur due to allergies that a person experiences by consuming certain food groups. It can also occur due to exposure to the allergens present in the environment. In this condition, white blood cells enter the oesophagus lining. It directly results in symptoms like heartburn and difficulty in swallowing. It happens because your esophageal lining swells. 3.   Oesophagus Cancer Picture showing throat cancer, Credit: Canva Habits like smoking, and regularly consuming boiling or scalding liquids can lead to the development of cancer in the cells present in the upper oesophagus area. With time, cancer progresses and it becomes extremely difficult for the person to swallow food and even drink water. It is also a cause of chest pain due to gastric problems. Also, when the food that you have swallowed goes back into your oesophagus, it’s pressure can directly contribute to chest pain. It happens when a person is suffering from stomach cancer. 4.   Food Poisoning Picture showing food poisoning, Credit: Canva Food poisoning is a leading cause of chest pain. This digestive disease is caused due to eating adulterated or contaminated food items. You will experience symptoms like nausea, fever, vomiting, and diarrhea. 5.   Motility Disorders Man suffering from gas pain, Credit: Canva Motility refers to the way your muscles of the GI tract contract. Any problem in their movement can make it difficult for you to swallow food and also contributes to chest pain. In a condition called achalasia the muscles that are present in your lower oesophagus are not able to relax. It prevents your food from going through the tract. This condition can also cause you to experience chest pain. All the conditions mentioned above need proper medical treatment. Other gastric problems that can make you suffer from chest pains include: heartburn , caused due to indigestion Intolerance to certain food groups that can lead to gas build-up and eventually chest pain Consumption of too much fiber that can cause excessive gas. Gallbladder disorders like gallstones Home Remedies for Chest Pain Due to Gas Cup of fennel tea, Credit: Canva You should first seek the guidance of your doctor to identify the major cause of your chest pain. Even if your pain is not related to your heart health, it needs a proper diagnosis. Through various tests your doctor can identify which gastric issue is causing you discomfort. Meanwhile at home you can manage your pain to a large extent through the home remedies described below. Consume non-carbonated beverages like herbal teas more often. Consumption of excessive caffeine can lead to discomfort so make herbal teas like green tea and chamomile tea to soothe the pain that you are experiencing in your chest. Make fennel your best friend. Known as saunf in hindi these seeds can immensely aid you in acquiring relief from your pain. Boil a spoonful of fennel seeds for around five minutes in water and drink it. You will find your pain abating to a large extent. It is also useful for treating heartburn and bloating issues. Ginger is another herb that is digestive system friendly. Drink some ginger tea by boiling some ginger in water. Due to its anti-inflammatory properties it enables your saliva and gastric juices to be produced which work to neutralize the effects of more than usual gastric acid. Isabgol is another food item that can treat gastric troubles. Eat it with some curd or cold milk and you will find yourself not experiencing many of the acid reflux symptoms. One of the best ways to treat chest pain due to gas is to engage in lots of exercise daily. Exercise helps the trapped gas to find a way out of your digestive system. Hence it eases your chest pain and eventually helps you get rid of it. Make it a habit to indulge in physical activity on a daily basis. By now you must have received many insights on the question, how do you relieve gas pain in your chest? It is time to apply all these remedies in your life. However, some gastric problems like GERD, motility disorders, and esophageal inflammation cannot be treated fully through home remedies alone. They need medical attention. When Should You See a Doctor to Help You Manage Chest Pain Due to Gas? Doctor with a patient, Credit: Canva If you are constantly experiencing severe chest pain, then you need to visit your doctor. They will prescribe you various antacids to help you neutralize the acids in your stomach. In the event of your body not responding to the antacids, the doctor will switch to a different line of treatment. As a matter of fact, do not self-medicate or overlook chest pain due to gas even if it is mild in nature.

A back pain belt has been used for quite some time by weightlifters. They strap it on before lifting heavy weights to reduce the pressure on their joints and thereby, minimize the risk of any injury. More recently, it is being used by those people whose work requires them to handle heavy items. Many researches have been undertaken to determine the effectiveness of such a belt for back pain. Studies conducted on a group of warehouse workers of a grocery found considerable decrease in back injuries. A back support belt or brace combats a wide variety of conditions related to back pain. They come in many types. The type of back pain belt you choose depends on how severe the pain that you are experiencing is. For example, rigid braces or belts are best used for combatting a pain that ranges from moderate to severe. Semi-rigid belts are employed by those people who are experiencing a pain that is anywhere between mild to moderate. Is belt good for back pain? Let us explore. Is Back Pain Belt Really Effective? back anatomy, Credit: Canva A study conducted on the workers who engaged in manual work in a retail hardware chain in Western Australia found that back belts led to effective control in lower back pain when worn consistently. A belt for back pain, we can say, thus comes handy in combating problems related to lower back pain that are extremely common. Following are the benefits that you may experience when using the back pain belt. It improves the posture by forcing your spine to remain in an upright position. Thus it is advised to wear it when you start noticing posture issues. It minimizes back pain by preventing you to perform those movements that exacerbates your pain. When you avoid those movements, your spine is aligned and your back muscles are strengthened. It paves the way for your back pain to reduce and finally heal. They are extremely easy for anyone to administer by themselves. All you need is to find out your correct size. Choose a belt that completely covers the lower part of your back and tailbone. This is the perfect size of the belt which you should buy. A back support belt helps you to manage the severity of a range of back conditions like osteoporosis, spinal fractures, spinal times, sprains in the back muscles, whiplash, among others. When Should You Use a Back Belt? Man feeling pain in the back, Credit: Canva You should consider investing in a back brace if you are suffering from the conditions given below: Muscle strain and tension, when a belt will help in reducing the tension by minimizing any undue spine pressure. Thus, it decreases the strength that your muscles require to effectively support your spinal cord Osteoarthritis, when a back pain belt will minimize the pressure on the facet joints which are affected. Thus, it makes daily movements from sitting to standing and vice versa a lot easier for you. Fractures in the vertebral compression, which decreases the micro-motions at the affected area. It also minimizes the pressure that the spinal cord has to bear. Spondylolysis, when the belt reduces all the micro-motions that are painful at the fractured level. It thus, minimizes the pain and makes way for quick recovery of the fracture. Which Is the Best Belt for Back Pain? Man feeling pain in the back, Credit: Canva Peecure Back Support Belt, is an all-in-one brace and belt that can be effortlessly used by males and females to support their shoulders and spine. With the help of magnets this belt helps you to prevent any kind of bone and muscle pain issues. Tynor Back Support Brace, this belt can be worn by those who are suffering from spinal injuries, spondylitis, low back pain, and fatigue. Its double pull mechanism will help you to secure it rightly and due to its heat resistance capacity, it will last you for a very long time. Vissco Back Support Belt is made from a ventilated and elastic fabric. It is great at providing you with a solid support. Its malleable molded fiber ensures that you receive the highest level of support. JSB Back Support Belt can be worn for hours and its breathable design ensures that you never feel uncomfortable. It has double elastic waistbands and the belt can also be washed and used again. Caresmith Back Support Belt helps you to correct your posture. You can wear it for a period of forty and then subsequently increase the duration. It provides targeted support and hence you can use it while performing daily activities that require you to lift some load. Can we wear back pain belt while sleeping? First of all, you should always seek your doctor’s advice before you decide to wear a back support belt. These belts can be worn throughout the day, even while sleeping. If, however, you feel uncomfortable while laying down, you can remove it and strap it back when you wake up the next morning. Thus, if you are suffering from any kind of spinal injuries and low back issues, back pain belts can help you a lot in managing your pain. You can also wear them as a precaution if you regularly handle heavy objects.

Do you know that some of the most common types of pain that plague people world-wide all happen due to a bad posture? Yes , it’s true. Problems like headache, neck pain, and pain in the lower back all boil down to a poor posture. In an attempt to improve their posture people resort to various products, one of which is the posture corrector belt or a posture correction belt. No matter whether you choose to improve your posture with the help of products like these or by being mindful of your posture at all times, the truth is that your posture, once disturbed can take a really long time to become what it should be. You should not ignore your bad posture as it will only lead to you regretting it later in your life. It will make you feel pain in numerous parts of your body. Let’s explore if a posture corrector belt can effectively aid you in improving your posture for the better. Does Posture Corrector Belt Work? Woman wearing a posture corrector, Credit: Canva Commonly known as the posture belt, these belts are designed to facilitate a better posture. However, before going ahead and purchasing a posture correction belt for yourself you should keep one fact in mind. Many of these belts are only a marketing gimmick. Moreover, these devices make your body completely dependent upon them for acquiring a correct posture. When you wear them they hold you upright but when you remove them, you can find yourself sinking into a bad posture. We are not just assuming all these facts. They are well backed by a Scandinavian research that was conducted in 2019. The study aimed to examine the effect of shirt type posture corrector belt. At the end of the research, it was deduced that these posture belts did not cause any significant improvement of posture in people. There is another kind of posture corrector belt called ‘The Upright Go’. in it, a sensor is stuck to your neck or back. This sensor works with an app in your smartphone and instantly alerts you when you are beginning to sit, stand or walk in an incorrect posture. A benefit of this device is that it generates a greater awareness to you regarding your posture. As a final verdict, we can say that if you really want to improve your posture the best way forward is by engaging in core strengthening exercises. You should also be mindful of your posture while doing daily activities. Which Is the Best Posture Corrector Belt? Woman wearing a posture corrector, Credit: Canva Some of the best posture corrector belts are mentioned below: Krim Back Brace Posture Corrector Caresmith ALIGN Posture Corrector Tynor Posture Corrector Kossto Premium Magnetic Back Brace Posture Corrector Therapy Shoulder Belt Liyansh Posture Corrector How Should You Choose the Perfect Posture Corrector? All these posture correctors feel very comfortable. But before buying one for your back you  should consult your doctor. You should aim to go for a high-quality product which offers an ease of use. This is one of those products that you will have to wear for a large amount of time. In the light of this fact, you should go for that product which you can easily administer as well as take off from your body. Another point to note is regarding the size of the posture corrector belt. Many of these belts are adjustable, nevertheless, it will be best if you ensure that the posture belt exactly fit your size requirements. These posture corrector belts come with a detailed manual from where you can easily find out the correct way to wear them. After reading it you won’t have to ask questions like how do you use a posture corrector belt? How Long Should I Wear Posture Corrector? Woman wearing a posture corrector belt, Credit: Canva The length of the time you are obligated to wear a posture corrector belt depends on the type of posture corrector you have. Some correctors need to be worn for only ten minutes while others require you to wear them for around thirty minutes or so. The duration is written on the package of the belt that you purchase. You need to wear the belt consistently. Only then will it effectively strengthen your muscles. Posture corrector belts are a nice way to gain awareness about your posture. However, you should depend upon them to yield miracles. Remember that you developed a poor posture over a long period of time. So, it cannot be rectified in a week or so. Apart from these belts, be mindful of your posture while you do your daily activities.

Mensuration is an important part of a women’s reproductive life. It gives the chance to procreate. There are many disorders related to mensuration, one of them is the absence of mensuration. If a woman misses her periods regularly then it is called amenorrhea. There are many causative factors for a missed or delay in mensuration like fluctuating body weight, stress, hormonal imbalance, thyroid problems, pregnancy, menopause etc. However, there are some foods and medicines which you can intake to get your period back. he roles ofovarian hormones in mammals have been extensively studied over the last 40 yr for their effects on reproductive behavior, activity, bodyweight-regubating behaviors, and pattern of food intake. However, most research in human studies has centered on ovarian hormones as a factor in premenstrual tension and depression. A definite relationship in several mammals has been observed to exist between sex steroids and pattern of food intake as there is a depressed intake at ovulation when estrogen levels are at their peak, and it is logical to suspect that a similar pattern exists in human females. This research was undertaken to determine whether women change their food intake significantly during the menstrual cycle. Most studies concerning the interactions between feeding and ovarian hormones have been conducted with the laboratory rat. A summary of the most important findings follows: Estradiol appears to be the principal ovarian hormone for regulating body weight, At proestrus, when estradiol is at its peak, food intake and body weight decrease, During diestrus, when progesterone is high and estrogen. Estrogen may be an appetite-suppressing hormone, and the change in its concentration may ac- count for the observed changes in food. Observation of the reported food intakes days of eight cycling females shows systematic calorie intake during the men- (raw data). struab cycle, with the intake being about 500 cal/day higher during the 10 days before the onset of the menstrual period than during the 10 days after. Foods which you can eat Get periods immediately by these foods Gud or jaggery Jaggery is a natural sweetener which keeps you warm from within specially in winters. It will help to get your missed period on track if eaten on a regular basis. load up on vitamin C vitamin C foods like orange, kiwi, lemons can simulate estrogen and can induce periods in women. Consume ginger regularly one of the most beneficial natural agent to regulate periods. If you don’t like the taste of the raw ginger then add honey over it and eat it in the morning. This is good for regulating the hormonal imbalance and will help in getting your missed period back. You even consume hot ginger tea with fresh ginger slices and can even add honey in it. Add turmeric to your daily diet you should add turmeric in literally everything due to its multiple benefits. It can cause periods naturally. You can add it to warm milk and have it every night. This is also a natural healer and anti-septic. Drink your favorite coffee coffee is known to have effect on the blood. It can increase the blood flow and cause periods. Beetroots are good beetroots is rich in iron and folic acid. It should be a part of the regular diet of women who are low on haemoglobin. Ajwain or carom seeds can do wonders ajwain seeds are an important part of our recipes in India. Have a handful of seeds early in the morning along with some water. An ajwain tea can also be prepared by boiling water and adding carom seeds to it. This induces menses naturally. Parsley parsley stimulates uterine contractions and is helpful during labor. It should not be taken by women who are breastfeeding or are pregnant. Pineapple eating pineapples might lead to the period you had missed. This is a overall healthy fruit that should be a part of you dialy diet. Reduce stress levels if we are feeling extremely stressful then it might disturb the hormonal balance which could lead to a missed period. Hence, lower your stress levels by following relaxation techniques like yoga, music, meditation etc. you can fix your daily routine, connect with family and friends, seek emotional support, take warm showers. Try to get a massage done and relax your muscles and destress. Take use of aromatherapy and try to keep that area warm to induce blood flow there. You can even dry yoga and pilates. The technique of mindfulness can be practiced too. Sexual intercourse periods can be triggered by sexual activity as well. If you excited enough then the cervix dilates and can induce blood flow. Having intercourse will also destress you and will keep a tab on your hormonal imbalance. Don’t exercise too much if you exercise a lot , it can cause more harm than good. Excessive physical activity can also lead to a missed period. So, always exercise in limits or as advised to you. Birth control pills Birth control pills can control the hormonal activity inside your body. But these pills has a few side effects as well, so next time before popping them do consult your doctor. So when is that you must see your doctor? Girl during period pain If you have missed many periods and are not pregnant then you must get yourself checked by your doctor. Also, If you think you might be pregnant If you have missed 3 or more menses Your menopause has not kicked in You have bleeding when it is not your due date The menses are irregular and heavy You have excessive pain during menses What medicine to eat to get your periods back? Medroxyprogesterone can be eaten to get regular menstrual cycle. It is available under many brand names. It should be taken as advised by the doctor.

Saunf or better known as fennel seeds has been a part of the Indian culture since time immemorial. It is often served with mishri or sugar after food in restaurants or even at home. But guess what! It is not just a mouth freshener but has many nutrients and minerals like calcium, zinc etc. The fennel seeds also have many health benefits like aid in digestion, weight loss, regulate blood pressure etc. Therefore, this ingredient has to be a part of your indian kitchen. Below listed are some of the potential health benefits of the saunf or fennel seeds. Health benefits of the saunf Fennel seeds regulate the blood pressure Studies have found that eating saunf or fennel seeds can regulate your blood pressure. It is rich in minerals and vitamins, essential for good health of the body. fennel tea reduce water retention If you consume tea made out of fennel seeds regularly then it will get rid of the toxins from your body and clean out your system. Great for digestive tract issues Tea made from fennel seeds reduces flatulence, digestive tract problems if consumed often. It is also active against inflammation. This also helps in secretion of the gastric enzymes. Can reduce symptoms of asthma fennel tea can clear up the blocked passage of nose and airways. Thus can reduce asthma related symptoms. Blood purifier If we include fennel in our diet, they help in eliminating harmful toxins from the body and act as blood cleanser. Vision is improved Fennel seeds are a good source of vitamin A which is essential for a good eyesight. So consume these seeds everyday and keep your eyes healthy. Have a cooling effect on the body During the months of intense heat or summers, fennel seeds col down our system from within. It holds a great place in Ayurveda due to its cooling effect on the body. It relaxes and calms down the mind. This also helps in regulating the hormonal imbalance of the body and imparts a healthy glow to the skin. Fennel is a good breath freshener our mouth often does not smell the best after eating our meals. So, a mouth freshener is advisable. Fennel is a natural refreshing agent which helps get rid of the oral malodour. You can chew a handful of the seeds after you have eaten your meals. It will also eliminate the micro-organisms in the oral cavity. It is good for the health of the skin Rich in nutrients, saunf acts against bacteria and helps in getting rid of the harmful toxins. This purifies the blood and gives a glow to the face and skin. You can boil water and add seeds to it and let the mixture coo. Strain the seeds and apply the mixture on your face. It is also an anti-oxidant that prevents the skin from aging, tightens and rejuvenates the skin. You can even make a face pack from it by mixing gram flour, honey and fennel together. Leave this on for a few minutes and wash with cold water. Can beat cancer Saunf is a good free radical scavenger, that can help in diseases like cancer. It has good anti-oxidant properties that can fight these dangerous diseases. Various recipes in ancient india have involved the use of fennel seeds. They are an essential part of everyone’s household. How much fennels seeds or saunf should be eaten daily? fennel seeds Ideally, one teaspoon of fennel seeds are more than enough if you are using them while cooking. You might even roast them a bit to enhance flavour. They have a pleasant aroma and a good taste to the meals. If you want to consume them in the form of a supplement, then that is available too. Precautions while consuming fennel seeds saunf seeds As excess of anything is bad, fennel too should be consumed under limits. Although the seeds itself are sage if consumed, supplements should be consumed with caution. Some also believe fennel seeds are not good for women who are pregnant. It could disturb the growth of the fetus. Pregnant women can consume seeds. But should stay away from supplements or extracts. Always ask your doctor if it is ok for you to high doses or supplement form of it.

Among all the food items on our planet, sugar is perhaps one of the most unhealthiest one. The foremost advice of a dietician or a fitness expert pertains to staying away from this unhealthy item. It is because sugar contains no nutrients and provides nothing but empty calories. These calories get stored in your system as fat and overtime you find yourself a victim of a host of ailments. Obesity, heart diseases, joint issues, and other inflammatory conditions like diabetes are a direct result of consuming excess sugar and not enough physical activity in the lives of many people. However, despite its disadvantages, no one can deny the pleasure that comes from eating high sugar foods like chocolates, ice cream, chips, among others. But for staying healthy in the long run you need to avoid sugar as much as possible. Giving up on it is hard. But that’s exactly where artificial sweeteners like sugar free take the centerstage. Nowadays, there are a range of items that can come in their sugar free versions like sugar free biscuits, sugar free chyawanprash, etc. but are they really healthy? Is it possible to make these things without using an ounce of sugar? Let us find out. Is Sugar Free Really Sugar Free? cubes of sugar free, Credit: Canva After seeing so many tasty sugar free food items, you might wonder if sugar free food items are indeed healthy? Well, here is the answer you’ve been searching for. According to the Food and Drug Association a food will fall into the category of ‘sugar free’ when it contains an amount of sugar which is below 0.5 grams per serving. However, when inspecting the ingredient list on the back part of any food item you should fully pay attention to the number of servings that the package contains. It is because there is a high probability that a tiny quantity of sugar in it, even if it says that it is sugar free. Sugar free contains both added as well as naturally occurring sugar. However, it does not have sugar alcohols or artificial sweeteners. These two ingredients are widely used in many food items to boost the flavour of the food item that does not contain sugar. It can be found in the ingredient list of those food items which say that they are sugar free. What Are the Benefits of Sugar Free Supplements? sugar free cake, Credit: Canva There are many benefits of sugar free supplements. The first and foremost benefit is their extremely low caloric profile. As opposed to sugar, a spoon of which contains approximately 16 calories, these sweeteners have only 2 calories per serving. Isn’t it a great alternative to sugar? The best part is that you get to enjoy all your favourite food items like pancakes, tea, coffee, biscuits without a compromised flavour. Here are the three major benefits that these supplements provide. Sugar free sweeteners like splenda have no impact on your blood sugar levels. It is because the sweetener does not contain any carbohydrates. Hence, it cannot be broken into glucose. It is great for diabetics and those struggling with irregular blood sugar levels. As these sweeteners contain negligible amounts of calories you can use them and eat more quantities than before. It is a good news for those trying to lose weight. They can lose weight by eating food items made with sugar free. Sugar causes various tooth problems. Regular consumption of sugary products makes your tooth decay as bacteria begins to feed on them. However, artificial sweeteners cannot be broken by the bacteria. Thus, you will never suffer from tooth and gum issues. Which Is the Best Sugar Free? sugar rich food items, Credit: Canva Sugar Free Green Stevia Powder is an effective substitute for sugar that is made from stevia shrub leaves. It is available in powdered form. Hence, you can effectively use it while cooking or baking any kind of dessert. If you are trying to control your weight, including this in your diet in various food items will help you to achieve your weight loss targets. Stevia Sugar Free Powder Zero Calorie Natural Sweetener is another sweetener that you can use to impart sweetness to all your favourite food items. The best thing about this sugar free powder is that it is free of chemicals like Aspartame and sucralose. You can easily mix it with various drinks as well as food products. Sugar Free Natura Pellets is the most popular brand in the Indian market. This artificial sweetener is way sweeter than the table sugar without any calories in it. It will instantly impart a very sweet flavour to all your food items. As it is heat stable, you can utilize it for all kinds of cooking. Weight watchers can also benefit a lot from this product. So Sweet Stevia Tablets are designed primarily for diabetics. It contributes to the insulin production in the body which helps in decreasing blood sugar levels. A single tablet provides sweetness that is at par with a teaspoon of sugar. Are There Any Side Effects of Consuming Sugar Free Supplements? Person experiencing headache, Credit: Canva Sugar free supplements are safe for consumption by the general population. You will not develop any health complications by consuming them frequently. However, sometimes, people can experience certain symptoms and they need to discontinue its usage. You might also want to avoid artificial sweeteners if you experience the following symptoms. Cramps in the stomach Unwanted cravings for high sugar food items Headaches Rapid heart rate Mood swings and a general feeling of depression Inability to sleep properly at night By now you must have realized how sugar free supplements present themselves as an optimal alternative to table sugar. If you are addicted to sugar, try making your food using them and you will not feel any difference in your taste.

Diabetes is an extremely common health condition that a majority of the Indian population is currently dealing with. Diabetics need to be very particular with their diet and always be mindful of what they eat. There are many kinds of products available in the market which are diabetic friendly. The most widely used among them is ensure diabetes care. It is a product from the company Abbott nutrition that found its way in the mainstream Indian market in 1999. This diabetic friendly product is primarily a supplement that has been developed by leading scientists that aims to provide holistic nutrition to diabetics. Diabetics need to be extremely cautious of their caloric intake and hence are prone to many dietary deficiencies. Ensure diabetes care powder is effective in helping them evade all these deficiencies by providing all the vital nutrients to them. How Do You Use Ensure for Diabetes Care? Doctor with patient, Credit: Canva Using Ensure is not difficult at all. All you need to do is fill a glass with 200 ml water and pour in it a scoop of this powder. Stir well and your drink is ready. A single serving of this drink will provide you around 226 calories. Begin by drinking a glass of Ensure diabetes care each day. You will instantly notice a difference in your energy levels and your overall health. You may also want to seek a doctor’s assistance before you begin consuming it. What Are the Benefits of Drinking Ensure Diabetes Care? Healthy individuals, Credit: Canva There are lots of benefits of making Ensure diabetes care a regular part of your diet. Some of the major benefits are listed below: The supplement contains modified maltodextrin or complex carbohydrates. These are essential in preventing fluctuations in blood glucose levels. The main problem that diabetics face is unstable blood sugar levels and consequent weakness. By drinking Ensure, you will benefit from stable blood sugar levels throughout the day. Ensure diabetes care has huge amounts of fibre in it. Fibre is essential for helping you feel satiated after you consume your meals. In its absence, you tend to reach for more food and in the process, make your blood sugar levels unstable. The fibre will help you to feel satiated and help you in managing your weight. Ensure also contains high quality protein. It is also essential for muscle repair and keeping you full. The milk protein found in it preserves your muscle health, quickens the wound healing process, thereby promoting greater health. Ensure contains B complex vitamins like vitamin B6, B12, and folic acid. It also has vitamin E and C. All this helps you to remain in optimal health and boost your immunity. What Are the Side Effects of Ensure? Woman suffering from constipation, Credit: Canva People barely experience any side effects after consuming Ensure diabetes care. However, in some cases, it may not suit the bodies of individuals. In such cases the following side effects are experienced. Irregular bowel movements or constipation A feeling of depression Upset stomach Bloating and fatigue Rashes in the skin Which Ensure Is Best for Diabetics? Woman drinking a beverage, Credit: Canva There are various flavours and varieties of Ensure diabetes care. The best one for diabetics is Ensure diabetics care adult nutrition. It is sugar free and found in the flavours of chocolate and vanilla. Also, It has a low glycemic index which means that it will provide you with a constant source of energy throughout the day. It will help you to manage your blood glucose levels effectively. Other great Ensure products are mentioned below. Ensure Diabetes Care Adult Nutrition Health Drink (vanilla) Ensure Complete, Balanced Nutrition Drink for Adults with Nutri – Strength Complex (vanilla flavour) Ensure Vital Nutrients To Support – Vanilla If you are diabetic or know someone who is suffering from it, it is time to start adding a glass of Ensure into your diet. It will go a long way in helping you manage your condition efficiently and will help you remain full of energy throughout the day.

Yoga involves exercises that are designed not only to help your body feel its best but also your mind. Apart from poses, it also comprises various breathing techniques and exercises. Anulom vilom pranayama is one such breathing technique through which an individual can control the pranic energies of their body flowing through particular channels. Pranic energies are vital forces. This pranayama enables a person to balance the life forces or energies that flow through the ‘ida’ and ‘pingala’ channels or nadis. It directly results in the stimulation of the core channel sushumna nadi and the elimination of toxins from the channels in our bodies. Your entire nervous system can be purified if you perform anulom vilom regularly. One of the principle benefits of anulom vilom breathing exercises is their ability to heal you internally and bestow you calm, clarity, and peace of mind. What Is the Benefit of Anulom Vilom pranayam? Person standing at the shore, Credit: Canva As mentioned before, the fundamental benefits of anulom vilom pertains to mental strength and relaxation to the body. It effectively prepares your whole body to transition into the meditative state. Moreover, beginning this pranayama or breathing exercise is extremely easy. It is the main reason why so many people easily incorporate it into their daily routines. The major anulom vilom benefits for you are listed below. It greatly helps to alleviate depression and anxiety. If you feel that you are not in a good mental place due to the stress of a hectic lifestyle, then spend some time doing this pranayama everyday. Nowadays, respiratory diseases are on an all time high. People who suffer from respiratory diseases like bronchitis, asthma, cough, and cold also benefit a lot from performing this breathing technique. Studies have also shown that breathing exercises can help a lot to treat heart problems and regulate high blood pressure. It has also shown how deep breathing can ease migraine pains. Today, people experience negative thoughts a lot. Constantly thinking and dwelling on such thoughts can develop many mental conditions. By performing anulom vilom, you will instantly find yourself in a positive frame of mind. People who find that they are not able to concentrate and focus on their tasks for long should also do these breathing exercises. It greatly helps them to concentrate better and enhances their productivity. There are three doshas in our body, namely, the vata, kapha, and pitta. Anulom vilom balances all the three doshas in your body. Pranayam also streamlines a person’s metabolism. It thus helps in effective weight loss. Anulom vilom pranayam also alleviates diseases like acidity, constipation, asthma, and allergies. If you want to resolve your snoring problems, try doing this breathing exercise daily. How Much Time We Should Do Anulom Vilom? Person performing pranayama, Credit: Canva This breathing exercise can be done by you either in the morning or during the evening. Remember to practice this pranayama on a fairly empty stomach, preferably, five hours after you consume any meal. Do not hold your breath while performing this exercise. It is especially true for patients dealing with heart diseases. A duration of 45 minutes is adequate for performing this exercise. How To Do Anulom Vilom? Person performing pranayama, Credit: Canva After reading about the numerous benefits of this pranayama, you must be eagerly wondering about the correct way to do it. Here is how you perform this incredible breathing exercise to reap its tons of benefits. To begin, find a quiet spot to sit in and perform this meditation. It should be free of any distractions. Sit in a sukhasana or padmasana. While sitting, ensure that your spine is erect. Lift your right hand, and with your right thumb block and press your right nostril. Next, take a deep inhale using your left nostril. It should be for around a time period of two seconds. Now you need to press and block both of your nostrils. Keep holding your breath for a time period of four seconds. Now, while keeping the left nostril blocked, release your right nostril. Now you need to exhale by using your right nostril for a time period of two seconds. Start inhaling using your right nostril for a time period of two seconds. After this, block both of your nostrils. Your breath should be held for a time period of four seconds. While keeping your right nostril blocked you need to exhale from your left nostril. This exhale should be for a duration of 2 seconds. You have completed one round of pranayam. Now you need to restart it again. Take a deep inhale using your right nostril and continue the process as it is described above. Try your best to increase the duration of your inhalation and exhalation over time. The duration of your inhales and exhales should be equal. They should not be irregular. Who should not do Anulom Vilom pranayam? Everyone can do anulom vilom pranayam while keeping in mind the health of their body. It is very important for cardiac and other heart patients like those suffering from high blood pressure issues to ensure that they are not blocking their breaths for a long time. In fact, they should refrain from blocking their breaths at all. They should instead focus on taking deep inhales and exhales. Significance of Anulom Vilom Pranayama Person performing pranayama, Credit: Canva The primary purpose of anulom vilom pranayam is to enable a person to achieve complete control over their breath. This breath retention technique should be learned under a certified yoga practitioner. The major aim of this practice is to help you fully control your breathing process. Breathing is an involuntary process. You do not even realize that you are breathing throughout the day. As it is regulated by your central nervous system. However, by doing pranayama regularly, you can become very conscious of your breathing and achieve a high degree of control over it. According to the ancient yogic text, hatha yoga pradipika, the breath of an individual is akin to a wild animal. It is just like a wild lion, tiger, or elephant. However, when it is controlled, it becomes more tamable. Similarly, wild animals can be controlled after a lengthy training process. This training process is the pranayama that we should do consistently in order to become fully in control and in charge of our breathing. Over time, this breathing technique can result in helping you cure all your diseases. With advanced practice you can find yourself fully in control not only of your breaths but also of your health. However, to progress at an advanced stage, it is essential to seek the guidance of an instructor. Do not try to do it by yourself. Start slowly and if you are suffering from any ailment, do not retain your breath for long. Make anulom vilom pranayama a regular part of your life and soon you will begin to notice a significant difference in your overall health and energy levels.

Basil seeds are not only used to grow basil plant but can also be eaten. They are black in color and look like sesame seeds. Also known as sabja seeds, they are sweet in taste. Ayurveda recommends to use them due to their multiple benefits. Basil Seeds benefits are listed below Basil seeds are a good source of minerals and nutrients. For those who are unable to to have a wholesome diet, basil seeds can be included to supply the essential minerals to your body. Basil seeds are filled with fibre Supports the gut health. Basil seeds can be anti-inflammatory against the gut bacteria. Basil seeds impart a feeling of fullness. Eating basil seeds can decrease your appetite and help you with weight loss. blood sugar levels can be regulated by basil seeds cholesterol is regulated if basil seeds are consumed. can be used to stabilize food as it is thick it is a healthy alternative to mayonnaise used in cream and jellies it is rich in anti-oxidants and protects from free radicals. Hence, it offers protection against anti-inflammatory diseases and cancer. can be used in beverages like favoured milk. Many bottled basil seeds beverages are available in the world , specially in Asia can raise your energy quotient throughout the day. can be use instead of chia seeds easy to use you can just soak them in water and eat it. they are easily available basil seeds are a good source of omega-3 How can you consume basil seeds? Around one tablespoon Basil seeds need to be soaked in one cup of water. More water can be added as desired. Let them soak for 15-20 minutes. These seeds will drink up the water and swell up. Their size will increase. If you are adding it to a liquid dish or recipe then no need to soak them before. The centre of the seed is black and will remain so even after soaking. How basil seeds can be a part of your daily diet? Recipes with basil seeds are widely available. They can be used in Salad dressing Shakes Soups Drinks Pastas Bakery items Puddings You can even grind the seeds and make a flour out of it.