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Baddha Konasana- Benefits, Steps and Precautions

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Do you sit for long time to complete your work? Do you feel pain in your spine or thighs? Here is a solution for all your worries related to body stress. Baddha Konasana or Bound angle pose is a pose that will help you to open deepest part of the hip muscles. It relieves you from body stress that come up due to workload and is good for those who seat for long time in same position. It strengthens your core and helps to lengthen your spine. 11 BENEFITS OF BADDHA KONASANA : It opens up the hips and stretch the inner thigh muscles It strengthens the abdominal muscles, the back and improves posture It involves spine stretch which activates muscles of the back It stretches your groins, knees and inner thighs It gives you great relief from the symptoms of menstruation and menopause It relieves you from abdominal cramps It improves the blood circulation by stimulating heart A pose that relaxes your mind and helps to reduce stress, mild depression and anxiety It reduces fatigue and gives you

Tips to Reduce Skin Inflammation

Overview:

What is inflammation

Types of inflammation

How does inflammation occur

Foods that cause inflammation

Anti inflammatory diet 

STOP!!! 

Do you categorize foods according to your taste? 

If so, then stop doing it right now! It will take you away from healthy and essential diet. 

What is inflammation? 

Inflammation is a condition when any of your body part get swollen or becomes red due to any injury or any disease. Inflammation can be good or bad 

Inflammation

 

Types of inflammation:

Acute Inflammation

Inflammation is good when it protects your body from infection, injury , illness or microbes. This causes acute inflammation which means inflammatory response for short term and generally occurs at the time of minor cuts or burns. It is useful as it stimulates or initiates the body's immune response by preventing further damage. 

Chronic inflammation:

Usually inflammation occurs when body recognize any foreign invading substance. At that time, inflammation plays a major role in protection. But, when inflammation persist for a long time without invading of foreign substance. At this time, inflammation plays role like an enemy and harms to the health of a person. This process leads to many severe disease like cancer, arthritis, Alzheimer's, Heart disease , Diabetes and depression. To fight with these you don't need medication but a proper nutrition . 


According to Dr. Frank the professor of nutrition and epidemiology in Department of Nutrition at the Harvard School of Public Health, 

"Many experimental studies have shown that components of many foods shows anti inflammatory effects. 

So, wisely select your foods as some can improve your health while wrong choice can make it severe. 


This inflammation is bad for health which sustains for long time. It indicates the sign of disease. For example, In Atherosclerosis, you will experience an inflammation in walls of arteries and which may result in heart attack. 

Inflammation occurs due to many reasons like stress, disease, unhealthy diet or diet which cause inflammation. 


Mechanism of Inflammation : 

During the process of ATP (energy) generation from food, some free radicals gets released. These radicals damage cells and genetic material. These free radicals can also form after exercising or by cigarettes and air pollution. It can cause LDL (Low Density Cholesterol) or commonly called as bad cholesterol to block arteries which ultimately results in many health related problems. 

If these free radicals will increase in excess then it can damage the cells and can result in chronic disease. Chronic disease are fatal which persist for long time and are not easily curable. 

But you don't need to worry as everything is available in nature ,so is this!!! 

And, the process to destroy these radicals are very simple. You have to just make a good choice of foods which can remove these radicals. The substance which can completely remove radicals are antioxidants. Antioxidants are present in Vitamin C, Vitamin E and beta carotene. 


Let's look to the foods that cause inflammation

➡Foods which are highly processed have low nutrients and cause inflammation. 

Refined carbohydrates like donuts, pastries, cakes and white bread

Junk foods like potato chips, ice cream, popcorn and biscuits 

Drinks like soft drinks, iced teas , energy drinks and other fried foods.

Desserts - cakes, candies, cookies and ice cream

 ➡ Oils - Processed oils like soyabean and corn oil

Alcohol - Excessive alcohol consumption

French fries

Red and processed meat - hot dogs, sausage

If you eat these foods excessively then, it may cause inflammation or any disease

Summary : 

Avoid eating processed foods, excess alcohol consumption, Refined oils and sugary beverages. 


Anti inflammatory foods that you must include in your diet :



Turmeric : 

We all know the magic of turmeric since childhood. It acts Wonderfully! Whenever one gets any wounds or cuts turmeric is applied without delay to reduce inflammation. This is due to the anti inflammatory and antiseptic property of curcumin. Curcumin is a nutrient present in turmeric which is responsible for reducing inflammation. 


Pepper :

Peppers are good antioxidants as it contains vit. C. It have compound called Quercetic which results in anti inflammatory action. Eg. Black pepper contains piperine which is responsible for anti inflammatory action. 


Green Tea :

Green tea is obtained from plant Camellia Sinensis. It have mind blowing features. It contains EGCG (Epigallo catechin-3-gallate). This substance have antioxidant and anti inflammatory property which prevents inflammation. 



Legumes and Beans :

Beans, chickpeas, split beas, lentils are rich in anti inflammatory properties. They are loaded with fiber, proteins, antioxidant and anti inflammatory compounds. You should add two servings of any of the beans each week. 


Vegetables and fruits 

Leafy vegetables like broccoli, spinach, cabbage also shows anti inflammatory action. 

Tomatoes and berries (Strawberries, Raspberries) also helps to reduce inflammation. Green leafy veggies contains Vit. E which is responsible for antioxidant properties. Vit. E helps in wound healing and reduce skin itching. 


Fatty fish 

Fatty fish such as sardines, salmon, Mackerel and tuna. It contains antioxidants. 


Once you plan your diet make sure to follow other tips of healthy lifestyle too

1. Sleep 

It's very necessary to follow your circadian rhythm ( sheep wakefulness cycle) . As it's disturbance rise many health problems. And, according to researchers incomplete sleep can rise inflammation. 


2. Regular Exercise

Daily yoga or any type of physical exercise improves your blood circulation and purifies it. It improves body metabolism. And, so it reduces inflammation too. 


3. Supplements

Certain supplements can help you to reduce inflammation

4. Water 

Water is very necessary component of body and it helps in many ways. Health experts recommend intake of sufficient amount of water to reduce inflammation . Water can flush the irritants or toxins out of the body. To know more benefits of water, click here


Benefits of an anti inflammatory diet:

  • It improves many disease like inflammatory Bowel Syndrome (IBS) , Lupus, Auto immune disorder and Arthritis. 
  • It improves cholesterol and blood sugar levels 
  • Reduces inflammatory markers in blood 
  • Decreases risk of causing diabetes, depression, heart disease , obesity, cancer and many fatal disease. 
  • It is also beneficial for your good mood and boosts energy. 


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