How to Do Meditation:

When was the last time you sat down in a quiet corner with complete awareness of yourself, your breath and your immediate surroundings? Not in a really long time, isn’t it? We’re so used to ‘multi-tasking’ in our daily lives that being consumed with myriad thoughts, all at once, has become second nature to most of us. We’re zipping through meetings, taking work home, working while on vacation and thinking about the next break when at work. It’s a stressful life and we only have ourselves to blame for it.

Luckily, there are many practices out there that can help calm a stressed mind and body. Meditation is one such practice. It is an inexpensive tool that has infinite benefits. All it asks in return is for you to be patient and consistent. Trying a few times and giving up is just what you need to avoid if you are serious about picking up this ancient way of relaxation. This is not something you will learn overnight. But if you keep at it then the benefits of mediation can be reaped over a lifetime.

The word ‘Meditation comes from the Latin root ‘meditatum’ which means ‘to ponder’. Meditation can be described as a practice that helps silence the mind. Some even describe it as a state of ‘thoughtless awareness’ – a condition where your mind is free of the non-stop tick-tock of thoughts while being completely aware of yourself.

The earliest mention of Meditation or ‘Dhyana’ was in the Vedas. Ancient India is known to be well acquainted with the practice meditation and it was only around the 5th and 6th BC that other forms of meditation developed in China and later in Japan. The last century has seen meditation become a global phenomenon with various masters coming up with their unique styles and techniques.

The Autonomic Nervous System (ANS) is a part of the Central Nervous System and regulates unconscious functions like the heart rate, digestion and respiration. The Autonomic Nervous System is further divided into Sympathetic and Parasympathetic Nervous Systems. Sympathetic Nervous System (SNS) is what is responsible for activities which have a ‘flight-or-fight’ response. Anger, fear, fatigue, stress or in an extreme situation ‘a threat to survival’ – these are the times when the SNS is most active and hormones like cortisol are produced. Meditation calms the Sympathetic Nervous System and activates the Parasympathetic Nervous System or the ‘good’ nervous system. Over a period of time, this regulates the heart rate, blood pressure, sweating among other benefits.

Thousands of scientific studies have been done around the benefits of meditation. They have all confirmed what Indians have always known - that meditation is a holistic approach to a happy body and mind.

You don’t have to give up on your favourite foods or stay away from your loved ones if you chose to take up Meditation. In fact, if you have hectic schedule and it feels like hours just whizz by – then meditation is just what the doctor ordered. If you have just started to meditate it will be extremely difficult to sit for hours in a relaxed state of mind. Be practical and don’t have such expectations from yourself initially. Experts say the easiest way to begin is by focusing on your breath and try and increase the duration gradually.

Any part of your home works as long it is quiet and there is no hustle-bustle around. Make sure the place you pick is also well-ventilated.

Mornings are suggested by most experts simply because meditation allows you to start off your day on a good note. Having said that, meditation can be done anytime of the day! Don’t go by what others tell you – if middle of the day works for you then go for it. Find a routine that works for you but be regular. A few minutes every day will go a long way in your efforts to master this art.

 You don’t want to put yourself to sleep or feel drowsy. At the same time, avoid doing it just before meal-times. The idea is to find a spot in your daily schedule when you are relaxed and not distracted.

Try to ‘collect’ your thoughts and put them away for a little while. Consciously tell yourself that for this short period of time you will not think about anything else. Take a few minutes and normalise breathing and don’t rush into things.

Breathe normally for a few times. If it helps count the number of breaths you take, to begin with. Mediation starts first by controlling your mind to ‘concentrate’ on one thing and not wander off. As you learn to control your thoughts you will find it easier to get into in a ‘thoughtless’ state, and then to stay there longer. Each time your thoughts run away to another topic, you must ‘come back’ to focusing on your breath.

6 Effective Home Remedies to Prevent Vomiting

In today's day and age with such a wide spread of food choices, at times food poisoning, stomach flu, infections or fever become inevitable. One cannot always estimate the freshness and cleanliness of food available at various eateries. Bacteria, germs or other microorganisms that are invisible to the naked eye may act as a trigger and give rise to a network of symptoms that cause uneasiness in the stomach and could cause vomiting. Most of the times, vomiting is not under our control. It occurs as a reflex action. When the body consumes anything that is unwanted or infected, the body's defense mechanism causes it to throw out the undigested substances in the form of puking or vomiting.

Vomiting is a symptom for a larger infection. Pathogens in food cannot be killed easily. These induce vomiting in the individual. Vomiting is often accompanied by other bodily changes. It is a potential cause for sweating as well as increased heart rate. Many individuals also witness a fainting feeling.

It is vital to identify the difference between nausea and vomiting. Nausea often occurs before the vomit and is the "sick" feeling that indicates the occurrence of vomiting although it doesn't necessarily mean that you will vomit. It could be due to motion sickness or stress. Long car rides are not suitable for some people and does result in the feeling of nausea.

Other causes of vomiting predominantly include acid reflux and excessive or binge eating. Overeating is very common and unknowingly, we consume food that is beyond the ability of our stomach to digest with ease. Crossing this limit can result in vomiting. Intake of other foods and beverages such as excessive drinking of alcohol can cause vomiting too. Since alcohol has the ability to disrupt the natural lining of the gut, it leads to massive uneasiness.

There are many people who suffer from eating disorders like bulimia and anorexia. These are inherent causes for vomiting. Individuals suffering from these ailments may forcefully vomit out the food consumed in order to attain a particular body image. Other than the aforementioned causes, there are underlying serious conditions that lead to vomiting. These include appendicitis, migraines and headaches or tumors.

Here are some remedies that are available at your homes in order to get rid of vomiting and receive instant relief. According to Dr. BN Sinha, an Ayurveda expert, the following solutions are easily available and are within our reach:

Crush a piece of ginger (adrak) and put it in water. Add one teaspoon of honey to this and sip it the entire day. Ginger has qualities that can ease the irritation of the stomach and bring instant relief.

Keep a few pieces of cloves in your mouth and suck them for long. The aroma and taste of cloves can bring an immediate stop to vomiting. It brings about a change in the taste buds too. It also reduces the sensitivity of the mouth.

Since vomiting has the ability to lead to an imbalance of the various levels of salts in the body - these could be sodium, potassium, etc. - drinking a good mixture of sugar and salt in water has the potential to bring these levels into the normal range for effective functioning of the body. The solution will not allow the body to get dehydrated and would prevent weakness of the body. It acts as a natural electrol.

Drink a glass of water with some lemons squeezed into it. If needed, honey can be added for improving the taste of the lemonade. The vitamins and minerals that lemon entails can act as an obstacle to vomiting and thus stop it immediately.

Also known as fennel, chewing saunf at regular intervals is extremely effective. It refreshes the taste of the mouth and makes the person feel much better.

Fresh home-made orange juice replenishes lost minerals, vitamins and nutrients of the body at a fast rate. It also has the potential to bring the blood pressure levels within the normal range.

The effected individual must take sufficient rest as well. He/she must lie down on their back and not on the stomach. Long hours of rest are very helpful in improving one's condition. Vomiting can be highly weakening and if precautions are not taken, it can reach fatal levels. It is also suggested that vomiting must never be suppressed voluntarily as the body is making an effort to get rid of substances in the body that could be dangerous to one's health.

Chiropractic:

The term ‘chiropractic’ combines the Greek words ‘cheir’ (hand) and ‘praxis’ (practice) to describe a treatment done by hand. Chiropractic is a form of alternative medicine that focuses mainly on the disorders of the musculoskeletal system and the nervous system. Chiropractic services are often used to treat neuro musculoskeletal complaints, includingback pain, neck pain, joint pain and headaches. The practitioners might use a variety of treatments but they primarily perform adjustments to the spine or other parts of the body with the goal of correcting alignment problems, diminishing pain, improving functionality and supporting the body’s ability to heal itself naturally.

Research studies show that the services provided by chiropractic physicians are both safe and effective. The evidence strongly supports the natural and cost effective approach of chiropractic services. They are included in most health insurance plans, including major medical plans, worker’s compensation medicare among others.Chiropractic is used extensively by amateur and professional athletes to prevent and treat injuries as well as achieve optimal health and functioning.  

Although chiropractic has an excellent safety record, no health treatment is completely free of some side effects. The risks associated with chiropractic, however, are very minor. Like many patients feel immediate relief following chiropractic treatment, but some may experience mild soreness or aching, just as they do after some forms of exercise.

During the initial visit, chiropractors first take a health history and perform a physical examination, with major emphasis on the spine. Other examinations or tests such as x-rays are also performed, following which a treatment plan is devised if necessary.Different types of adjustment therapies are used during the follow up visits.

A chiropractic adjustment mainly involves the spine and is done by using the hands or a device to apply a controlled, rapid force to a joint. Gradually the range and quality of motion in the area being treated is increased to aid in restoring health. Chiropractors may combine the use of spinal adjustments with other treatments, including general exercise, diet and weight loss regime, and dietary supplements.

The number one benefit of this alternate form of medicine is that it involves no drug or surgery. It may involve electrical muscular stimulation, ultrasound or massage, but no pharmaceutical drugs. Chiropractic is a natural method of healing that helps the body to work more effectively and coordinate with the various functions of the cells and organs of the body.A detailed evaluation process is carried out before the treatment which includes consultation, case history, physical examination, laboratory analysis and X-ray examination. Moreover, the treatment also collaborates with other healthcare treatments if required.

10 Incredible Uses of Peppermint Oil for Health and Beauty

One of the most commonly used ingredients in the cosmetic, Ayurvedic as well as food and beverage industries, peppermint is no less than a superfood. Its oil, which is known as menthol, comes with a host ofhealth and beauty benefits, right from soothing an upset stomach and treating cold to relieving stress and skin irritation. No wonder in the ancient times it was used as an herbal medicine across various cultures. What makes peppermint also popular is the cooling sensation it trails behind that is refreshing as well as soothing.  This is the reason why it is extensively used in toothpastes, chewing gums, balms and bathing soaps, among others.

An extract from DK Publishing’s book Healing Foods states, “Menthol, the active oil in mint, is responsible for the antiseptic and antibacterial properties that make it a good choice for relieving indigestion, irritable bowel syndrome, and soothing an upset stomach. Its adaptogenic properties mean it can help balance the body in whatever way is needed, so it can be both invigorating and mildly sedative. It also fortifies the nervous system and helps to relive headaches.”

There are of course different species of the Mint plant, and Peppermint is considered to be a hybrid between Watermint and Spearmint. Although the wild variety is available in certain parts of the world (particularly Europe), it is largely cultivated to yield better oil content and meet the ever growing demand. Peppermint oil has anti-microbial, anti-septic and anti-inflammatory properties, and acts as a mild sedative and natural pain killer.

It is a common home remedy to put a few drops of peppermint oil in a bowl of hot water and inhale the fumes to nurse a cold. The menthol content helps in clearing sinusitis and treating scratchy throats.

Joint pain can be quite gruelling and it is a common problem during winters especially for the elderly. Peppermint oil has long been used to treat joint pains. Mix a few drops of the oil along with lavender oil and apply on the affected area. They work magically to soothe the nerves and ease the pain.

Almost all pain relief sprays contain some amount of peppermint oil. It is known to create a burning sensation but at the same time bring relief too. No wonder it is known as a natural painkiller. Besides it helps in soothing sore muscles.

Itchy scalp is a common problem. Having to face dust and pollution everyday, all those particles can cause havoc for your hair. Peppermint oil can help treat itchy scalp and bring about a sense of freshness. Add two drops to your shampoo and watch it work its magic.

After a long day at work, a good foot massage or even a simple scrub and cleaning can work wonders to lift your spirit. It is commonly advised to wash your feet with warm water before going to bed, which can help you get good sleep. Now add a few drops of peppermint oil to your scrub or massaging cream and work it on your feet to relieve tension.

Peppermint oil almost works like a balm, bring about instant relief from headaches. Since it works wonders in relaxing tensed muscles, you can applya drop or two on your forehead and massage gently.

According to a study done at the University of Maryland, the various oils in peppermint stimulate the gallbladder to produce and release bile that the body uses to digest fat. Peppermint tea is known to treat indigestion, bloating and flatulence. You can also add a drop of peppermint oil to a cup of warm water and have it before meals.

The soothing effect of peppermint helps fight against skin irritants and other allergies. You can add two drops of the oil along with lavender oil and apply it on the affected area. You can also add a few drops in your body lotion and moisturise your body. It also has anti-microbial properties.

Nausea, which is a feeling that instigates vomiting, can be prevented using peppermint oil. A common practise is to rub a few drops of the oil behind your ears. Another way is to add a drop to a glass of water and sip on it.

Toothache can be incredibly painful, making your life come to a standstill. Peppermint oil can help by soothing the muscles, relieving pain and disinfecting the area. Add a few drops on a cotton swab and apply it directly on the affected area.

11 Ingenious Ways to Avoid Bloating After Eating

Don’t you just hate it when you look yourself into a mirror post lunch and a bloated stomach stares right back at you? As if it is mocking at your misery of not even indulging in a sumptuous meal and yet acquiring a post-feast ballooned belly. Bloating is a prevalent inflation of stomach especially after a meal. It is a common symptom of excess gas production in your stomach. Common causes of bloating include overeating, intolerance to a certain food or dairy product, constipation, change in environment, etc. But the good news is that bloating is only a temporary side effect of above mentioned causes, and subsides in a matter of time. However, you can take these essential lifestyle and dietary tips to avoid bloating permanently.

Liquids are said to dilute stomach acid which is essential to break down the food, thereby hindering the digestive process. Experts suggest that a person should observe a minimum of 15 to 20 minutes gap before the meal and after, to avoid formation of gas.  

Gulping down the food in a jiffy is the worst invitation call to bloating. By not taking enough time to chew your food, you not only hinder the disintegration of food particles which will further upset your digestion, but also end up swallowing a lot of air, which contributes significantly to gas retention in your belly.

This one is obvious. A significant portion of gas build-up can be prevented by exercise especially before breakfast. This would also facilitate your bowel movement. A short walk after a meal is said to deliver great results in avoiding bloating.  

Too much of salt consumption is said to aggravate the water retention in your stomach, which contributes to bloating. When extra sodium is pushed into the body fluids, it stalls the process of pushing water out of the cells, which makes the stomach feel full with cells packed  with water. Salts can be substituted with other flavourful herbs, pepper and vinegar. This would not only cut down on the excess sodium content but also prevent bloating.

Carbonated beverages and sodas act as a major carrier of carbon dioxide gas build-up in your body, which leads to bloating. This excess gas if not released in burping adds up to the bloat. Drink plenty of plain water instead or as an alternative, flavor it with lime or cucumber. Avoid regular tea or caffeine and opt for ginger and peppermint teas to steer clear of indigestion.

 While whole grains are essential for healthy digestive system, their high fiber content is often a common cause for bloating. Therefore it is recommended that you slowly increase their amount in your diet, and give your body the time to adapt to the change. Else the upheaval in the gas levels is sure to call for bloating.

For the ones who are lactose intolerant, it is advisable to stay away from dairy products such as cheese, milk etc. Your body lacks the enzymes necessary to break down lactose, which causes excessive gas formation in the Gastrointestinal(GI) Tract leading you to bloat. Opting for soy milk as a substitute to normal milk has proven to be an effective measure against bloating.

Love rajma? This might break your heart, but beans, along with peas and lentils, are significant contributors in causing gas. They contain sugars and fibers that are difficult for the body to absorb easily. It is quite a task for your large intestine to push them for smooth digestion, which causes bloating. However, if they are had regularly especially with rice or quinoa, your body adjusts to it, and bloating is prevented

For its high content of raffinose, a kind of sugar which is possible to digest only once the bacteria in your gut acts upon it, cruciferous vegetables produce immense gas. But experts also suggest that a regular intake of the greens leads to a stronger and healthier digestive system that's less prone to bloating. So maintain a balance. Having the vegetables cooked or steamed softens the fibers and shrinks the portion as some of the water cooks out, so it takes up less space in the GI tract, which also prevents bloating to a great extent.

Fresh papaya and pineapple have natural digestive enzymes that aid digestion and help break down proteins in your GI system.

Asparagus contains plenty of prebiotics which helps in the growth of ‘good bacteria’, thereby maintaining a healthy balance in your digestive system and reducing gas. The vegetable’s soluble and insoluble fibers further promote overall digestive health.

Bird Watching May Help You Reduce Stress and Anxiety

Nature offers one of the most reliable boosts to your mental and physical well-being. A coral reef crowded with ocean life, a honeybee busy over a flower, a forest standing silent guard over a river; these everyday sights of nature bring us joy, wonder, and comfort. Although measuring just how much nature’s benefits are worth to a community or the world isn’t easy, and often the tremendous importance and economic value of these benefits are appreciated only once they are lost. Nature has been offering its utmost gifts to mankind since a long time now, and we should make the most of them. A new study found that even the surrounding can play an important role in keeping you mentally fit along with physical health. A neighborhood surrounded by trees and shrubs, with birds chirping all the time, may lower your chances of suffering from anxiety or stress, a new study revealed.

Researchers at the University of Exeter, the British Trust for Ornithology and the University of Queensland suggests that lower levels of depression, anxiety and stress were associated with the number of birds people could see in the afternoon. It discovered the benefits for mental health of being who were able to see birds, shrubs and trees around the home, whether people lived in urban or more leafy suburban neighborhoods.

According to the study, visual observation of nature is helpful in lowering the stress and anxiety for human beings. Daniel Cox, University of Exeter said, "This study starts to unpick the role that some key components of nature play for our mental well-being. Birds around the home and nature in general, show great promise in preventative health care, making cities healthier, happier places to live."

Research conducted by Cox found that watching birds makes people feel relaxed and connected to nature which played a vital role in lowering down stress and anxiety levels in a person.

Therefore, not merely physical health benefits but nature in every form benefits our over-all health. Fresh oxygen, challenging treks, beautiful sceneries, melodious nature sounds, etc., all contribute to your health if observed keenly. With winters on their way back, we recommend you to spend most of the day outside, in the laps of Mother Nature.

7 Amazing Benefits of Milk Thistle

Milk thistle, or more commonly known as “silymarin” is a herb native to the Mediterranean countries. It has been in use for the past 2000 years. The most common benefit that it provides is related liver disorders. It increases the production of bile and therefore, eases constipation in individuals who are vulnerable to it. Many studies have also shown that milk thistle helps to lower the levels of cholesterol in the body thus improving the functioning of the heart. Just like most herbs, the benefits of milk thistle can be witnessed only after a few months of consuming it regularly.

It is interesting to know that apart from providing many health benefits, milk thistle is also aesthetically pleasing to look at. Its an unusually tall plant, approximately 2 meters and is accompanied with purple colored flowers. This makes the herb easily identifiable too. The plant gets its name from a milky-white fluid that is found in its leaves when they are crushed. The seeds and leaves of milk thistle can be consumed in as an extract, tea or in powdered form. The seeds can be eaten raw too. We give you eight reasons to make milk thistle a part of your health regime.

Ayurveda expert Dr. Vikram suggests that milk thistle acts like anantioxidant. It must be consumed orally and eating it helps to nourish and rejuvenate dead cells.

Hemorrhoid is a problem that a lot of people are battling and this is where milk thistle comes to the rescue. Piles are swollen varicosities that usually emerge in the anal area. Consuming milk thistle provides relief to the swelling and thus gives comfort.

Studies also suggest that the cure to a full swinging hangover is to add milk thistle herbs to tea in order to hydrate yourself and flush out all the toxins.

 As an antioxidant, milk thistle is wonderful for the skin. It provides a natural glow and makes the skin look fuller and healthier. It has the ability to replenish dead cells and therefore, adds radiance. By preventing free radicals in the body and improving digestion, it helps to clear the skin of all sorts of eruptions.

The intake of milk thistle on a regular basis is known to improve your immunity and the body becomes better abled to fight off infections and diseases. With a strong immune system, the body can restore normalcy at a more rapid pace.

Due to improper eating habits, stomach issues like gas, bloating and indigestion often arise. The seeds and leaves of this natural herb can be consumed on an empty stomach before your meals for best results. Milk thistle is known to draw out the toxins from your body.

Milk thistle hinders signs of premature ageing to a great extent. Regular consumption of milk thistle helps prevents the appearance of wrinkles, dark spots and discoloration.

While a number of scientists are still in the process of discovering areas where milk thistle has left its mark, the study is an ongoing process.  All said and done, it is always better to rely on ancient herbs like these that are natural, easily available and less harmful to the human body.