Benefits & risks associated with Intermittent Fasting?

Various studies have shown that intermittent fasting-reducing food & drink intake periodically can be healthy tip for us. One of the most popular intermittent fasting diets is 5:2 Fast Diet. This fast diet is associated with eating the prescribed amount of calorie for 5 days a week but minimizing calorie to 25% for the rest of 2 days (to 500 calorie/day for women & 600 calorie/day for men).

The experts says that 5:2 Fast Diet plan helps in losing weight along with many other health benefits. The people who do intermittent fasting can see the improvements in their blood pressure, cholesterol level and insulin sensitivity. 

The benefits associated with intermittent fasting

During fasting the body is not able to get energy from food, it dips into glucose stored in liver & muscles. This process commence around 8 hours after having the last meal. When the body completely used the stored glucose then it starts burning fat as a source of energy which finally results into weight loss.

A detoxification process also occurs during intermittent fasting as the toxins stored in the body fat starts dissolving and removing from the body. Prolonged fasting may also helps in regenerating the immune cells. 

When you are fasting, your system saves energy. One thing that your body does to save energy is to recycle a lot of immune cells. Experts also say that the body got rid of the parts of system that might have broken down or old, the inefficient parts during fasting. 

The risks associated with intermittent fasting 

As you have read the benefits associated with intermittent fasting above, there are many risk factors as well involved with it. The most common risk factor of fasting is dehydration, as the body does not get any fluid from food. Hence it is very important for people who are fasting to be properly hydrated during fasting period. Fasting can be a big challenge for them who are use to have breakfast, lunch, dinner & snacks in between. For them, fasting can increase the stress level, dehydration, hunger, lack of sleep and ultimately leads to headaches.

Intermittent fasting can also leads to heartburn. Lack of food causes reduction in stomach acids which helps in digesting food & destroying bacteria. But the worst parts during fasting is that the smell of food or even thinking about it can enhances the production of stomach acid which in turn leads to heartburn.

Effective yoga poses to lose weight after pregnancy

Yoga is a traditional method to relax our body physically and mentally both. It gives peace and strength to stay healthy at every stage of life. After having baby a woman stepped into the second inning of her life which is motherhood. At this stage of life yoga helps a newly mom to get back to normal pace gradually. After pregnancy, yoga helps you in many ways such as speed-up recovery, improvement in postures, helps weight loss after delivery and also improves the endurance. It does not mean that you can start practicing yoga just after the delivery rather you should start after 6 months of your delivery to avoid any kind of unwanted complications.

Effective yoga poses to lose weight after pregnancy

· Tiger yoga pose (Vyaghrasana)

Tiger pose or vyaghasana is very beneficial for moms after delivery. This yoga pose is extremely helpful in relieving post-delivery complications, toning the leg/arm/shoulder muscles, relieving back pain, helps in losing weight, rejuvenating the feminine sex organs and also helps in improving the digestive system. 

· Camel yoga pose (Ustrasana)

The camel pose also known as Ustrasana is an excellent stretching yoga that helps in toning the painful back & shoulder muscles as well. This yoga pose is also helpful in toning post-pregnancy belly fat along with arms & chest. Ustrasana is actually a multitasking yoga pose that works on all the major muscles of the body. As far as health problems are concern, ustrasana shows good results on asthma, thyroid & parathyroid disorders and spondylitis.

· Cobra yoga pose (Bhujangasana)

The cobra pose is an excellent yoga pose that helps in relieving lower back pain. This yoga pose also helps in toning the hips, abdomen, arms & shoulders. It also provides strength to spine and improves blood & oxygen circulation to the pelvic region.

· Quarter dog yoga pose 

This yoga pose is quite easy as compared to the other yoga poses but very beneficial for post-pregnancy complications. It helps in toning the legs, hips & hamstrings, relieving back pain and also improves the strength. Quarter dog yoga pose is a downward facing dog pose that is also good for firming the arms, shoulders & upper back muscles.

· Half-spinal twist yoga pose (Ardha-Matsyendrasana)

Half-spinal twist yoga pose is very helpful to improve the flexibility in spine and also in relieving post-pregnancy back pain. This yoga pose improves the blood circulation in the spine and also tone the back muscles, hips muscles, abdomen & shoulders. Practicing this yoga pose improves the nervous disorders and also provides relaxation to your mind. 

· Half-tortoise yoga pose (Ardha-Kurmasana)

Half-tortoise pose stretches your lower back & hip muscles. It is a relaxing pose that helps in toning the glutes/thighs/hips, stretches the lower lungs & spine and also improves the flexibility of scapula & deltoids. This yoga pose also provide relief from digestive disorders. 

· Pigeon yoga pose (Kapotasana)

Pigeon pose helps in firming the lower parts (hips, thighs & leg muscles) of the body. This yoga pose helps in enhancing the flexibility in lower body parts and also minimizes the stiffness. Pigeon yoga pose prevents you from urinary infections which you may suffer from after having a baby.

· Triangle yoga pose (Trikonasana)

Trikonasana is an effective pose for reducing post-pregnancy belly fat for new moms. This yoga pose provides strength to lower body, arms & chest by stretching the spine, hamstrings and calves. Trikonasana is also helpful in treating digestive problems and also provide relief from stress & anxiety. 

· Wide legged child’s yoga pose (Balasana)

This is a very good yoga pose to relax your lower back and hip muscles. It also provides firmness to your thighs, glutes and also gives you relaxation in stiffness to ankle. Balasana helps you to minimize the stress level and fatigue. It also brings calmness & relaxation to you. 

· Eagle yoga pose (Garudasana)

Garudasana improves the stability of joints by increasing the knee & ankle strength. This yoga pose also provide strength to your shoulders, arms, legs & upper back. Garudasana helps you to release the post-partum stress.

How can mustard oil (treasure of benefits) can improve your looks?

Today, we have become very health conscious, so most of us prefer to use refined oil instead of mustard oil. We think that we will put on weight if we use mustard oil as it contains fat. Well, this is not true. Actually mustard oil is a treasure of benefits. It helps to improve our looks in many ways. Mustard oil works as a natural cleanser and also helps to whiten our teeth. You might not aware of the benefits of mustard oil. Let’s get to know some of the important benefits of mustard oil.

How can mustard oil (treasure of benefits) can improve your looks?

· Mustard oil acts as a natural cleanser. You can use mustard oil as a make-up remover but you need to make sure that it does not clog pores. It helps to clean the skin naturally within few minutes.

· Mustard oil works better on teeth when it applied with lemon drops & a bit of salt. When you brush your teeth with this mixture, you will get natural shine in your teeth. Mustard oil also makes your teeth stronger.

· Everyday styling your hair can cause adverse effects. The curls, straightening, buns etc. can damage the real beauty of your hair. However you can maintain the real beauty of your hair hot mustard oil massage after styling. It gives adequate nutrients to your hair and prevents it from frizziness, hair damage & hair loss.

· If you are facing the problem of acne & rashes then you can apply few drops of mustard oil for about 10-15 minutes on your face on daily basis. It will give your skin natural glow & also will make your skin healthy.

· Regular massage of mustard oil on your face helps in the reduction of tan & also minimizes the dark spots & pigmentations. You can also prepare a face mask by mixing mustard oil with besan, 1 tsp of curd & few drops of lemon juice. Now apply this mixture on your face & neck and leave it for 10-15 minutes. You should apply this face mask twice a week to get good results. You will see the difference within few weeks.

· Winter is a season when most of us get lot of skin problems such as patchy skin, dry skin, dull skin etc. Mustard oil is again a solution to these skin issues. You can apply few drops of mustard oil on your face and rub it. Let it be for few minutes and then wash your face with water. Your skin becomes smooth & beautiful. 

What are the common complications which you may face during pregnancy?

One of the most exciting moments for a woman is when she comes to know that her pregnancy test is positive. Becoming a mother gives a wonderful experience to a woman, but sometimes you may face some complications. What are these complications which you may face during pregnancy. Let’s have a discussion on these complications. 

· Extreme nausea and vomiting during pregnancy

Having nausea is a very common complication during pregnancy but if it becomes severe then you should meet your doctor to get a solution. If you do not feel like eating or drinking anything then it may leads to malnutrition and dehydration. Malnutrition and dehydration may harm your baby as well as your health. 

· Bleeding during pregnancy

If you are having excessive abdominal pain and bleeding severely or feeling menstrual-kind of cramps during your 1st trimester then these could be the symptoms of “Ectopic Pregnancy”. Ectopic pregnancy happens when the fertilized egg implants somewhere else other than the uterus. It can be very dangerous for mother’s life.

Excessive bleeding and menstrual-kind of pain can also be a sign of “miscarriage during 1st or early 2nd trimester. On the other hand bleeding with abdominal pain during 3rd trimester can be a sign of “placental abruption which may happens when the placenta separates from uterine lining. 

· Activity level of your baby slides significantly

In some cases you may notice that your previously active baby has become little less active. It may be a normal condition but the best option is to consult your doctor. However as per experts’ suggestion first of all you drink or eat something cold then lie down on your side and observe if there is any movement in your baby.

There is no optimal count of movements for a baby but in general view you should establish a baseline for your baby’s movement. However in a general view you should feel 10 or more kicks within 2 hours of span if anything happens less then call your doctor immediately. 

· Early contractions in 3rd trimester of pregnancy

Early contraction during 3rd trimester can be a sign of preterm labor. However in many cases the 1st time mothers may get confuse between true labor contraction and false labor contraction. False contractions are unpredictable, non-rhythmic and do not enhance in intensity. Whereas true contractions are about 10 minutes apart or less and it also enhances in intensity.

If you are in the 3rd trimester of your pregnancy and experiencing contraction then call your doctor immediately so that he/she can take necessary actions. 

· Your water may breaks

Sometimes you may feel excessive pressure or water rush through your legs. It may be due to water breakage. It may also be a urine leakage occurs due to excessive pressure on your bladder as your uterus is enlarged. If it happens to you then just go to the washroom and empty your bladder. If you still feel the same problem continues then you need to meet your doctor immediately.

· Extreme headache, abdominal pain & swelling in 3rd trimester of pregnancy

These signs can be the indications of “preeclampsia condition" which develops during pregnancy and is quite serious. This condition is indicated by high blood pressure and excess protein in the urine which generally happens after 20th week of pregnancy. 

If you are also experiencing the same condition then call your doctor and consult him/her right away to get your blood pressure tested. 

· Symptoms of flu

The experts advice expecting women to get flu vaccine because they are more prone to get flu infections which may leads serious complications during pregnancy and delivery. However if you get flu infection unfortunately, do not panic. Call your doctor and consult him/her to get it solved. 

What are the precautions to be taken during pregnancy?

It is a great feeling when you give a surprise to your husband that you are carrying a life inside you. Becoming a mom is one of the most wonderful feelings in this world. It is equally important along with the excitement that now you need to take good care of yourself. So, I have tried to give important details on what precautions to be taken during all the 3 trimesters of pregnancy. Let’s have a look at these information.

Precautions to be taken during first trimester (for the first 3 months) of pregnancy 

· The first thing on which you need to pay attention is “your sleeping habits”. Many women sleep straight with their stomach in the mattress, whereas many others have a habit of sleeping with the support of their back. Both of these positions are unsafe for the baby and you need to change these habits.

· The best position to sleep in your first trimester is “sleep to the left-side”. This position helps in proper digestion and also helpful for proper blood circulation.

· Till you reach the 2nd month of your pregnancy, be very careful in performing any task. Try to make a habit of working slowly with care.

· You can of-course continue your normal routine but with proper care and safety.

· But if for any kind of circumstances, your doctor has prescribed you to take rest or not to perform heavy tasks then it is advisable to follow your doctor’s instructions.

Precautions to be taken during second trimester (from 4th to 6th month) of pregnancy

· When you enter into 2nd trimester, your walking pattern will change. This change will be helpful in last trimester. It is very important that you be very careful in walking, otherwise it may affect your baby badly.

· In 2nd trimester you may feel many craving for a particular kind of dish, so have whatever you want to eat. It should be healthy & hygienic and also avoid having hot food & beverages. 

· It is good to avoid hot beverages such as tea & coffee because it contains caffeine which is not good for your baby. Even though if you are feel like having tea or coffee then have it in a very little amount and that to not in hot condition.

· Along with hot beverages, you should also avoid cold drink. However having it once in a week is not that bad if you feel like having it. Make sure that you do not have any kind of alcohol as well. 

· Smoking is injurious to health, not only for you but for your baby as well. Avoid smoking if you want to have good care of your baby.

· It is also important that you change your sitting posture. You should be slow when you are sitting and try to sit spaciously so that your baby can move without any obstacles. 

Precautions to be taken during third trimester (from 7th to 9th month) of pregnancy 

· In 3rd trimester the baby starts growing very fast, so now you should increase your diet. You should eat at least 20% more than your normal diet which will be for your baby’s growth.

· It may be difficult for you to have much amount of food in last trimester. Hence you can divide your time in such a way that you will have something in every 2 hours. In this way you do not have to face the problem of full stomach and your baby also will not have any kind of problem.

· The best exercise to do in 3rd trimester is walking. It does not mean that you walk for hours, rather walk as much as you can comfortably. 

· You may feel uncomfortable this time to go out for walk or may also feel it difficult to take long walk. So you can have small walk and as much as you can do comfortably.

· Sleeping may also be an issue this time, so you can keep on taking turns from left to right side. You should wake up everytime you take a turn, do not wake up with sudden jerk.

What are the remedies to treat snoring naturally?

Many of us are a bit confused in understanding snoring, their question is that “Is snoring a disease or a habit”. Snoring belongs to different age group. You must have seen few examples of snorers who belong to different age groups, different lifestyle, different environment and different work culture. Snoring disturbed the social and personal life of snorers. Snoring is not just a habit but it is a disease and may effects your body & mind. 

Risk factors involved in snoring

· Breathing interruptions

In snoring the patient may feel interruptions in breathing that may lasts from a few seconds to minutes during sleep caused through partial or total blockage of airways.

· May wake up frequently from sleep

The snorer may also wake up from sleep due to snoring habit, even though he/she may not realize it.

· Light & poor sleep due to interruptions

Interrupted sleep & frequent waking interferes the normal sleep of the snorer. This will leads to drowsiness for whole day & as a result will hamper your quality of work & life both.

· Strain on heat

Prolonged habit of snoring sometimes can cause high blood pressure problem & also may cause enlargement of heart including the risks of heart attacks & strokes. 

Home remedies to treat snoring naturally

· Cardamom

Cardamom is a very good expectorant that helps in clearing the blocked air passages to give easy breathing.

o Mix half tsp of cardamom powder to a glass of water and have it before 30 minutes prior going to sleep.

o Practice this everyday to get relief from snoring gradually.

· Peppermint oil

Peppermint has anti-inflammatory property, hence helps in easy & smooth breathing. Peppermint is a very good remedy for snoring problem.

o You just need to add ½ drops of peppermint oil to a glass of water and gargle with it before you sleep. Continue this until you observe positive results.

o If you are suffering from snoring due to dry air & congestion then you may add few drops of peppermint oil to a humidifier and turn it on at least 30 minutes prior going to bed. Leave it overnight. This will help to open up your airways and gives relief from snoring. 

o You can even rub a small pinch of peppermint oil at the lower portion of your nostrils before you go to sleep.

· Turmeric

Turmeric has antiseptic & antibiotic properties that work as a remedy to treat snoring. It should be used with milk to get expected results. 

o Add little amount of turmeric powder to a glass of milk and boil it.

o Drink it half-an-hour before you go to sleep.

o Do this on daily basis to treat snoring problem.

· Olive oil

Olive oil is another excellent anti-inflammatory agent that clears the respiratory passage for easy breathing. You should use this remedy to get relief from snoring.

o You should take 2/3 sips of olive oil everyday before you go to sleep.

o Add half tsp of olive oil to half tsp of honey and have it everyday before you go to sleep.

· Chamomile

Chamomile has anti-inflammatory properties that help to treat snoring. It also helps to ease tense muscles and nerves area near the throat.

o You just need to add 1 tsp of chamomile flowers to a cup of water. And boil it for 15 minutes.

o Now stain it & add 1 tsp of honey and drink it warm before you go to sleep. 

· Nettle

If you suffer from snoring at a particular time in a year then it may be seasonal allergy causing nasal air ways inflammation. This is a kind of temporary snoring than can be treated with nettle leaves.

o Add 1 tsp of dried nettle leaves to a cup of boiling water and let it steep for at least 5 minutes.

o Now stain it and drink just before you go to sleep.

· Steam

Nasal congestion is the core reason that causes snoring. Inhaling steam is one of the brilliant solutions to get relief from congestion.

o Take hot water in a large bowl and mix ¾ drops of eucalyptus oil.

o Now cover your head with a towel and inhale the steam deeply through your nostrils for about 8-10 minutes.

o Do this on daily basis before you go to sleep.

· Garlic

Garlic is an excellent remedy for snoring because it helps in minimizing the mucus build-up in the nasal air ways and also inflammation in the respiratory system. 

o You should chew ½ raw garlic cloves and then drink a glass of water. Do this before you go to sleep.

o Along with this also use garlic while cooking.

· Clarified butter

Clarified butter (also termed as ghee) is a very good remedy to clear your blocked airways. Thus, it works as a remedy to treat snoring and gives you better sleep.

o Take small amount of lukewarm clarified butter and pour 2/3 drops into each nostril.

o Continue this on daily basis before you go to sleep at night and then next day after you wake up in the morning.

· Honey

Honey is another good remedy to treat snoring. It helps in reducing the swelled area near throat. It also acts as a lubricant for throat that protects snoring vibrations to occur.

o Mix a tsp of honey in a glass of warm water and drink it before you go to sleep.

o You can also add honey in place of sugar to sweeten the herbal tea and drink it after the dinner.

What are the natural remedies to prevent Osteoporosis?

Osteoporosis is a disease which occurs due to low bone density. There can be various reasons for which you may suffer from Osteoporosis. The bone density mostly started getting lower after the age of 30 or 40 but you can prevent yourself from Osteoporosis with the consumption of healthy food. Here we have listed some of the important and healthy food that will help in preventing Osteoporosis. 

What are the natural remedies to prevent Osteoporosis?

· Eggs, enriched with vitamins

Eggs are an ideal food to prevent osteoporosis. Eggs contains good amount of vitamin D, E, K, B6 & A, calcium, phosphorous, folate & selenium. Eggs are also good source of protein which protects our bones from osteoporosis. Vitamin D present in eggs helps to control genes involved in making estrogen. Phosphorous content of eggs make our bones healthy & strong. 

· Fruits & vegetables

There are various fruits (such as apples, cherries, oranges, strawberries etc.) & vegetables (such as beets, red potatoes, red peppers etc.) that help in preventing osteoporotic symptoms. The nutrients present in these fruits & vegetables make our bones strong & healthy and also lower the rate of fractures. Vitamin C works as antioxidants and prevent against free radical damages. 

· Fish, rich source of calcium

Fish is a great source of calcium, hence is a perfect food for osteoporosis. Everyone knows that calcium is a vital component needed for healthy bones. The calcium enriched fishes are Sardines & Canned Salmon. The tiny bones present in these fishes are the main source of calcium. Other vegetarian sources of calcium include sesame seeds, kale, white beans, oranges, almonds, blackstrap molasses etc.

· Almonds, to get healthy bones

Almond is a healthy diet that is enriched with manganese, vitamin E, copper, riboflavin and biotin etc. Almonds keep the bones strong and also improve the density of bones. You should include almonds in your diet to prevent osteoporosis. Along with osteoporosis, almonds also minimize cholesterol level, provide healthy fats, reduce the chances of heart attack & protect artery walls from breakdowns. 

· Cabbage, to get strong bones

You should include cabbage in your diet to make your bones healthy & strong. Cabbage is a good source of fiber, vitamin D, folate & vitamin B6 and many other minerals such as magnesium, calcium, phosphorous. There are different types of cabbage available such as cannonball cabbage, choy sum, January king cabbage, Portugal cabbage, savoy cabbage, winningstadt cabbage, bok choy, early jersy wakefield cabbage and walking stick cabbage. 

· Yogurt, good source of nutrients

Yogurt has been noted to reduce the issues involved with osteoporosis. Yogurt is derived from milk, hence it is a rich source of protein & other essential nutrients such as vitamin B2, potassium, magnesium, calcium, vitamin D & vitamin B12 etc. At the stage of menopause, the reduced level of estrogen may cause bone loss, hence to keep the bones healthy our body primarily needs vitamin D & calcium. 

· Banana, good source of calcium & other essential nutrients

Banana is another healthy food to prevent osteoporosis. Banana is a rich source of vitamin A, C & E, carbohydrates, zinc, natural oils, potassium & iron. Consumption of banana on regular basis helps our body to absorb calcium and other essential nutrients that keeps the bones healthy. Banana not only makes our bones healthy & strong but also prevents from cancer, lower depressions, diabetes etc. 

· Milk, rich source of important nutrients

Regular consumption of milk minimizes the risk of osteoporosis. Milk & dairy products are the primary source of calcium along with magnesium, carbohydrate, phosphorous, protein, potassium, folate, selenium, fat, sodium, iron, zinc, vitamin A, B, C, D & E etc. Milk makes our bone healthy & strong. Milk also prevents our body from muscle pain, hypertension, chronic fatigue etc. It also helps in preventing premature aging, increases the glow on face, remove stains from face, heal wounds, soften our skin etc. 

· Beans, good source of important nutrients

Beans are one of the best diets for osteoporosis. Beans are enriched with vitamin D, fiber, calcium, antioxidants and many other important nutrients. Bones helps in repairing & maintaining the bones. The nutrients present in beans also helps in DNA synthesis, formation of leukocytes & erythrocytes, development of RBCs, amino acid metabolism etc. 

What are the complications related to Osteoporosis?

Osteoporosis is a disease in which an individual’s bone density becomes low and the bones quality starts reducing rapidly. There are many complications that one has to face if he/she has the symptoms of osteoporosis. Osteoporotic fractures not only leads to extreme pain but also many other severe consequences. Let’s have a look at the complications related to osteoporosis.

What are the complications related to osteoporosis?

· An individual suffering from this disease has lowest quality of life due to working days lost because of enhancing disabilities caused by osteoporotic fractures.

· In case of elder person who is suffering from fatal fractures, there is always a risk of developing pneumonia & blood clots in the veins his/her legs due to bed rest from very long period.

· If an individual had a hip fracture and he/she had gone through hip surgery then he/she needs prolonged nursing-home nurture to recover from this stage completely.

· Osteoporosis is also linked with an enhanced risk of death & the patients having hip fracture always have the risk of dying in subsequent years as an indirect outcome of the fracture.

· An individual who had gone through spine fracture because of osteoporosis, has much risk to suffer from other osteoporotic fractures in the future.

What causes Osteoporosis?

Osteoporosis is a bone disease where the bones of our body become brittle, fragile and loses its density due to hormonal changes, deficiency of vitamin D & calcium etc. As a result of it slowly the bones become weak and may also break in some severe cases.

What causes Osteoporosis?

Osteoporosis may be caused due to several reasons. There are few common causes of osteoporosis listed below.

· The two main components of bones are calcium & phosphorous. Calcium helps the bones to remain strong. Our body parts such as muscles, heart & nerves needs calcium for proper functioning. Deficiency of calcium may lead to osteoporosis. 

· Vitamin D protects our bones and it immensely helps to absorb calcium. Everyone of us require Vitamin D to keep our bones healthy & strong. Deficiency of vitamin D may also cause low bone density or osteoporosis. 

· The sedentary lifestyle enhances the chance of low bone density. Sedentary lifestyle is nothing but a lifestyle where an individual leads a completely activity less life. Hence, it is advised to do easy weight loss exercises for 15-20 minutes on daily basis. 

· Lower levels of estrogen in women increases the chances of low bone density. Estrogen is very important for regulating the strength & mass of bones by managing the functions of bone-resorbing osteoclasts. 

· Smoking regulates free radicals which can leads to death or damage of a cell. The toxins present in cigarette minimize the levels of estrogen which is an essential component for bones that helps to keep the bones healthy & strong. 

· Low level of testosterone in men may also lead osteoporosis. Testosterone initiates bone mineralization & minimizes the chance of bone restoration. 

What are the symptoms of Osteoporosis?

When our bone starts reducing its density & quality then it is known as Osteoporosis. Osteoporosis is a disease where the bones become more fragile & brittle and also the chances of fracture become higher. The bones become weaker due to rapid reduction of density. There are many reasons of osteoporosis such as personal health condition, lifestyle, family background, type of blood & gender etc. Yoga is an effective way to treat body pains related to osteoporosis and it also gives strength to the bones. Most of the time people do not observe the signs of osteoporosis and slowly it gets severe. Let’s get some more information about the symptoms of Osteoporosis. 

What are the symptoms of Osteoporosis?

Well osteoporosis is a disease where you cannot see any evident symptoms till it gets severe and cause serious damages. However, there are few symptoms that have been listed down to help you to observe them at early stage.

• Osteoporosis leads to osteoporotic fractures and the symptoms that consist of excruciating pain at the location of the fracture. 
• The fracture in spine or vertebra causes extreme radiating pain that wave from the back to the sides of the body. 
• Spinal fractures in repetition over the years can cause severe lower back pain. 
• Erosion of bones and curve in the spine due to vertebrae collapse may cause loss of height. 
• The collapse of the vertebrae may also cause development of a hunched-back in elderly women which is termed as “Dowager Hump”. 
• A fracture which happens during normal course of events is termed as minimal trauma or stress fracture. 
• Fracture in hip due to osteoporosis occurs even as a result of trivial slip & accidents by fall. The hip fractures take long time to heal because of slow healing of the bones at that location. 

What are the home remedies for Dehydration?

When we looses much fluid than we intake then our body gets dehydrated. Every single cell of our body needs water and oxygen to perform its functions properly. Generally people gets dehydrated when they suffers from vigorous exercise in hot weather, diarrhea, vomiting, excessive sweating and increased urination. If dehydration is not treated on time, it may leads to serious complications. Here we have listed some of the useful home remedies for dehydration.

What are the home remedies of dehydration?

Increase the consumption of water

This is the very first step to deal with dehydration. You should increase the consumption of water intake. Drinking much water is generally enough to rehydrate the body of an adult. You should drink sufficient amount of water even if you are not feeling thirsty.

ü Have small amounts of water & clear fluid for the entire day.

ü Consume carbohydrate or electrolyte containing drinks.

ü Suck on popsicles made up of juices and sports drinks.

ü Suck on freeze water bottles or ice cubes on regular intervals.

Have homemade Oral Rehydration Solution (ORS)

Restoration of lost fluid & minerals on regular basis is very important when anyone gets dehydrated. You can prepare a homemade ORS to restore the lost fluid & minerals from your body. 

ü Take 4 cups of drinking water and add ½ tsp of salt & 6 tsp of sugar into it.

ü Stir thoroughly till the sugar & salt completely dissolve in water.

ü Drink this homemade ORS several times in a day until you recover from dehydration completely.

Yogurt, an effective remedy

Yogurt is an effective home remedy for dehydration caused due to diarrhea or vomiting. Yogurt is enriched with electrolytes. It soothes the stomach and is an easily digestible food.

ü Have a small bowl of yogurt for few times in a day. You can also add a little amount of cottage cheese in yogurt.

ü You can also have plain boiled rice with yogurt and little amount of salt in it.

Water-enriched fruits & vegetables

When you are suffering from mild dehydration then you should add water-enriched fruits & vegetables in your diet. According to a study, water-enriched fruits & vegetables hydrate our body twice as effectively as a glass of water does. These fruits & vegetables have hydrating salt, minerals & sugars, hence they functions similar to isotonic drinks used by athletes.

Some of the water-enriched fruits & vegetables are- watermelon, grapes, strawberries, cantaloupe, oranges, papaya, lettuce, spinach, tomato, cucumber, celery, radish and zucchini.

Banana treats dehydration

Eating banana is a very good home remedy to treat mild dehydration. When anyone suffers from dehydration, he/she looses minerals from his/her body such as potassium. Banana is a very good source of potassium, hence you should add banana in your diet to restore this important mineral in your body. Apart from this, consumption of banana also helps in restoring normal functions of cramped muscles that has been occurred due to excessive loss of water in the body.

ü Eat one to two bananas in a day to restore lost mineral.

ü You can also have banana in the form of banana smoothies.

Rehydrate your body with coconut water

Coconut water is a very good home remedy for dehydration. It contains high electrolytes that make it quite hydrating drink. Coconut water is also low in calorie & sugar. If you are suffering from dehydration then you should drink coconut milk a few times in a day to rehydrate your body.

Healthy drink, buttermilk

Buttermilk is a helpful remedy to deal with dehydration. Buttermilk supplies important minerals lost during excessive sweating which is one of the main causes of dehydration.

ü Drink a glass of buttermilk a few times a day to recover the lost minerals from your body.

ü You can also mix ½ tsp of dry ginger into a cup of buttermilk and drink it for few times a day.

Lemon water, an excellent remedy

Lemon water is another important remedy to treat dehydration. This helps in soothing and hydrating your body. Along with this, lemon water also provides you energy and refreshment.

ü Take a glass of water and add the juice of ½ a lemon.

ü Now mix 1 tsp of raw honey, ½ tsp of black pepper powder and a pinch of salt.

ü Drink this refreshing drink at regular intervals of time in a day.

What are the complications involved with Dehydration?

Dehydration occurs when we lose excess fluid than our intake and our body does not have enough fluid to perform normal functions. If we do not replace the lost fluid from our body then we get dehydrated. There are many complications may caused due to dehydration. Let’s have a look on few complications may caused due to dehydration. 

Complications involved with Dehydration

May lead to heat injury

It is very important that we drink enough fluid during workout, if we do not do so then it may cause heat injury. Scarcity of fluid in our body may also lead to some serious issues such as from mild heat cramps to heat exhaustion or potential life-threatening heatstroke. Doing exercise everyday is a very good habit no doubt but do not forget to replace the amount of fluid lost from your body. 

May cause cerebral edema (Swelling of brain)

In some cases it happens that when you are getting liquid again after being dehydrated, your body tries to pull excess fluid back into the cells. This may leads to swelling in some cells. The consequences may be severe when the brain cells swells up. 

May lead seizures

Electrolyte (such as Potassium & Sodium) is a very important component that carries electrical signals from one cell to another. If you have imbalanced electrolytes composition then the normal electrical messages can be mixed up which may cause involuntary muscle contractions or in some cases may also lose consciousness. 

May cause hypovolemic shock (Low blood volume shock)

Low blood volume shock is one of the most severe complications of dehydration. In some cases it may become life-threatening complication as well. This situation occurs when low blood volume lead to decrease in blood pressure & also decreases the amount of oxygen in our body.

May lead to Kidney failure

This is one more serious health issue may caused by dehydration. Kidney failure due to dehydration may happen when our kidney is not able to remove excess fluid & wastes from the body.

Sometimes may cause coma & death

If dehydration is not treated properly on time, it may cause serious health issues. Sometimes in severe cases the patient may go into coma and sometimes may cause death also.

What causes Dehydration?

When our body does not have enough water to replace the lost water throughout the day then our body gets dehydrated. Our system gets dries out. In some cases dehydration may cause due to simple reasons such as when you do not drink enough of water. There may be any reason for not drinking enough water such as if you are busy, if you are travelling, if you are camping etc. Some of the other causes of dehydration are as follows.

What causes Dehydration?

Due to diarrhea or Vomiting 

When diarrhea comes on sudden & violent then it is a severe kind of diarrhea. In this kind of severe diarrhea our body looses lots of water & electrolytes in short span of time. If anyone starts vomiting along with diarrhea then his body loses even more tremendous amount of water & minerals. In this condition our body gets into severity, especially kids & infants. Diarrhea can be caused due to bacterial & viral infections, food sensitivity, any kind of reaction to medication or a bowel disorder.

Due to fever 

Generally, when we have high fever the chances become more for to become dehydrated. If anyone has fever including diarrhea & vomiting then he loose even more fluid & minerals from his body. 

Due to excess sweating 

Loss of water during sweating is a very common reason for loosing fluid from our body. If you do hard activities & do not replace the lost water during activity then you may become dehydrated. Most commonly hot & humid weather enhances the amount of sweating & the fluid you lose. However, in winter also we may get dehydrated if the lost fluid has not been replaced. Hence it is very important that we replace accurate amount of water or fluid that we have lost throughout the day to prevent dehydration. 

Due to enhanced urination 

Dehydration can also be caused because of undiagnosed & excessive diabetes. There are few medications (such as diuretics & some medications for blood pressure) that may also cause dehydration. Excessive diabetes & certain medications generally lead to urinate more than normal.

What are the symptoms of Dehydration?

When our body uses or loses much fluid than our intake & our body does not have enough water & other fluid to perform normal functions & activities then this situation is known as Dehydration. If we do not replace lost fluid of our body then we will get dehydrated. The important thing is to identify the symptoms of dehydration to get proper treatment. The symptoms of dehydration have been listed below.

Moderate symptoms of Dehydration

· Starts feeling dry & sticky mouth. 

· Starts feeling sleepy or tired all the time, especially kids become less active in their daily activities. 

· Starts feeling thirsty. 

· Urine output start decreasing. 

· In case of infants no wet diapers for 3 hours. 

· Starts feeling headache. 

· During crying very few or no tears. 

· Starts feeling dry skin. 

· Sometimes feel dizziness. 

· May also suffer from constipation. 

Severe symptoms of Dehydration

· Feel extremely thirsty. 

· Feel extremely sleepy in case of infants and feel irritability in case of adults. 

· Feel extremely dry mouth, skin & mucous membranes. 

· Very little or no urine output and if any urine output that will be darker than usual. 

· Feel sunken eyes all the time. 

· Skin becomes dry without any elasticity and does not “bounce back” when pinched. 

· Suffer from low blood pressure. 

· Heart beat become very rapid. 

· Starts breathing very rapidly. 

· While crying no tears output. 

· May also feel fever sometimes. 

· Sometimes in most severe cases, unconsciousness. 

However, feeling extremely thirsty is not a strong symptom of dehydration. One of the better symptoms of dehydration is to observe the color of urine. The usual color of urine is clear or light colored but when it becomes dark yellow or amber color then it is an indication of dehydration.

When to go to a doctor? 

In case of adults, moderate dehydration can be treated by drinking more fluid such as water or sports drink. In severe symptoms such as extreme thirst, lack of urination, dizziness etc. you should immediately go to a doctor.

Where as in case of kids & older adults, you need to take it seriously and consult a doctor without wasting time. If you observe these symptoms then call the doctor immediately-

· When feel severe diarrhea, may be with or without vomiting & fever. 

· When observe bloody or black stool. 

· When has had moderate diarrhea for 24 hours or more. 

· When feels extremely sleepy or tired. 

Useful fitness tips for busy moms

Most of the moms think that running behind their kids is also a kind of exercise but that’s not true. Moms have a busy schedule all day long, whether she is working or homemaker. Exercise is very important for them to stay fit and perform everyday tasks actively. Here are some useful fitness tips for busy moms given below that you should follow on daily basis.

Useful fitness tips for busy moms

· Manage some time for workout

Manage some time from your busy schedule, like you manage for cooking, for PTA meeting, for laundry etc. Everyday workout is very important for moms, even if you have a jam-packed schedule all the day along. Manage at least 45 minutes from your busy schedule for workout either early morning or in the evening (as & when it suits to you).

· Involve you children

Let your kids also join you for workout. In this way you will be able to spend some quality time with your kids & they will also be encouraged to be physically fit. Yoga is a very good form of workout to involve your toddlers, whereas elder kids will enjoy dance-based exercise or aerobics. 

· Eat like moms

Moms are 24 hours busy person performing multitasks, hence they need to add such kind of food that will fuel & replenish their body. Add lean protein, complex carbohydrates, avoid excessive sugar, carbonated drinks & processed food in your daily food habits.

· Daily dietary chart for a mom

ü At 9 am

Eat 3 egg whites along with 2 slices of toasted brown breads and drink a glass of milk without sugar.

ü At 1 pm

Have a bowl of sliced papaya

ü At 3 pm

Have a bowl of fresh & healthy sprouts.

ü At 5 pm

Eat 1 chapati with dal & fibrous salad.

ü At 7 pm 

Have vegetable soup (for vegetarians) OR chicken soup (for non-vegetarian) and a bowl of brown rice with raita.

However, it is advised to consult a dietitian or a doctor before you start following this diet chart in your daily routine.

How to Treat Frizzy Hair & Split Ends with Home Remedies?

Every woman wants to have silky smooth hair. Our hair is build up with 3 layers & many cells. When our hair does not get enough of moisture then it gets dry which makes our hair to look like dull & frizzy. Anyone at any age can be affected by dry hair. Damaged & dull hair happens when it does not get proper nutrition. Split ends happen due to excessive heat & mechanical stress. 

What causes split ends?

· Improper nutrition

· Usage of excessive styling products such as gel, sprays etc.

· Excessive use of styling tools such as blow dryers, hot combs etc.

· Very frequent hair wash

· Excessive use of chemical treatments

· Avoidance of regular trimming

· Usage of hot water

How to treat frizzy hair & split ends with home remedies?

Ø Egg Mask for repairs

Egg is one of the top level home remedy for hair treatment. Eggs

are rich source of vitamin D, E, K, B6 & A, Collagen, calcium, folate, phosphorous & selenium. Eggs also contain proteins that protect our bones. Eggs provide strength to hair follicles because our hair is mainly made up of protein. Eggs proteins make the hair smoother, minimize tangles & increases resistance to damage. 

Mix 1 tsp of almond oil with an egg yolk. Now apply this mixture to your hair & leave for half-an-hour. After 30 minutes wash your hair with cold water.

Ø Coconut Oil massage

Coconut oil is a traditional home remedy for dry hair. Coconut oil 

is a great source of saturated fats, proteins, caprylic acid & vitamin E. Coconut oil destroy excessive dead skin & also get away the substances that have blocked the pores of your hair. Coconut oil promotes hair growth and also contributes to treat breakage & split ends.

Apply coconut oil to your scalp & be it like that for half-an-hour. After that shampoo your hair with cold water.

Ø Avocado for damaged hair

One of the most popular hair masks for frizzy hair is an avocado based hair mask. Avocado contains vitamin E that is a very good

remedy to treat frizzy hair & also protects your hair from oxidizing. Avocado contains Omega-3-Fatty-Acids that help in treating frizzy & damaged hair. Omega-3-fatty-acids not only are good home remedy for hair but also minimize the risk of heart attack & improves your brain as well. 

Take an avocado & mash it. Now mix few drops of olive oil with this mashed avocado and apply throughout your hair. Leave it for half-an-hour & then wash your hair with cold water. 

Ø Bananas based hair pack

Banana based hair pack is a very good home remedy to treat split 

ends. Banana is a rich source of vitamin A, C & E, natural oils, carbohydrates, zinc & iron that helps in repairing the cuticles of hair. Banana helps in improving the natural elasticity of hair & prevents split ends. Banana makes your hair shinier & also improves the growth. Apart from hair maintenance, banana also protects us against kidney cancer, diabetes, low blood pressure, osteoporosis & depression etc. 

Take one banana & mash it. Now mix this mashed banana with 3 tbsp of yogurt, few drops of rose water & 1 tsp of lemon juice. Apply this mixture throughout your hair & leave it for 1 hour. After 1 hour wash your hair with cold water.

Ø Apple Cider Vinegar

It is one of the most popular home remedy to manage frizzy hair. Apple Cider Vinegar is made up of apple or cider that is enriched

with potassium & acetic acid. The acid present in vinegar helps to repair frizzy & damaged hair. It also kills various bacteria. Apple cider vinegar prevents us from cancer, diabetes & low blood pressure as well.

Just add apple cider vinegar to equal amount of water and apply it to your hair after shampoo. Be it like that for about 15 minutes and then wash your hair with cold water. 

Ø Honey as a hair conditioner

Honey is a very good remedy to manage dry hair. Honey is enriched with antioxidants that transfer electrons from a substance to an oxidizing agent & they can prevent the cell from breakdowns. Honey plays a vital role of natural moisturizer & hair conditioner that makes your hair more soft & shiny. Eggs also improves the immune system of our body & effectively treat all the health issues.

Mix 2 tbsp of honey with 4 cups of warm water. Apply it to your hair & leave for 30 minutes then shampoo your hair.

Ø Aloe-Vera based hair mask

Aloe-vera is very good for hair. Aloe-vera is best known for its anti-

inflammatory quality that helps in minimizing itchiness of scalp, dandruff & provides deep conditioning to hair by removing excessive oil from the scalp & hair strands. Aloe-vera based hair mask improves pH balance of your scalp & also promote hair growth. It also treats the hair loss problem.

Apply aloe-vera oil to your hair throughout & leave it like that for about 30 minutes. Now shampoo your hair with cold water. 

Ø Beer for dry hair

Beer is a good treatment for dry hair & also works as a natural 

conditioner. Beer has various nourishing nutrients, vitamins & minerals that work wonder as hair remedy. It promotes hair growth. You can use beer directly as a rinse after shampoo or you can also mix it with hair mask.

Take a beer & keep it for 1 hour after opening. Massage your hair for about 15 minutes after you shampoo your hair. After that wash your hair with cold water.

Natural ways to improve the immunity power

Healthy & strong immunity power keeps us away from diseases such as allergies. Immunity power is like a security system for our body that protects us from many types of illness. The immune system of our body fights with numerous toxins, pollution, germs, viruses, bacteria etc. on daily basis. The first step towards maintaining strong immunity power is to adapt healthy dietary habits. Dietary habits plays important role in building up strong immunity power. Let’s have a look at the foods that are healthy enough to boost our immunity power. 

Natural ways to improve the immunity power

· Healthy herbal tea

According to some surveys tea & coffee is good for health. Tea contains poly-phenols that increase the antibacterial activities in our body. Green tea is a good source of poly-phenol & many other antioxidants. This improves the immunity power in our body. Tulsi is an excellent herbal tea that contains antioxidants. Herbal teas help in increasing the immunity power of our body to fight against diseases. 

· Cruciferous veggies to get Sulforaphane

Cruciferous veggies are good source of Vitamin A, C & E which have phytochemicals that fight against diseases. Broccoli, cauliflower, Brussels sprouts comes under cruciferous veggies. Many dieticians recommend cruciferous veggies to add in regular food habit because it contains very important components i.e. fiber & minerals. These cruciferous veggies contain “Sulforaphane” that is a vital nutrient for our body. Sulforaphane increases the ability of liver. It also removes & detoxifies all the carcinogens from the body that can damages the cells of our body.  

· Fresh fruits to get minerals & vitamins

Everyone of us knows that fruits are the great sources of vitamins & minerals. Fruits that contain higher antioxidants will boost our immunity power. Citrus fruits are the best to improve the immunity power of our body. Citrus fruits are the powerhouse of vitamin C which generates disease-fighting antibodies. These antibodies protect us from the entry of various viruses into our body. 

Kiwi is one of the best examples of citrus fruit that increases the immunity power of our body. Add kiwi to your regular diet to get the maximum benefit of it. Apart from kiwi, oranges, blueberries, grapes, strawberries, cantaloupe, guava etc. are the citrus fruits that are enriched with vitamin C & antioxidants to improve the immune system of our body.

· Healthy nuts to get immunity power

Everyone loves to eat nuts whether he is a kid or an adult. Nuts are the low saturated fat & enriched with protein, fibre & phytochemicals. Nuts contain omega-3 fatty acids, vitamin E & selenium that contribute to a great extent to build strong immune system. Regular consumption of nuts like almonds, walnuts, pistachios helps in reducing the cholesterol level & increase immunity power. 

· Seeds to get Omega 3 Fats

Seeds like sesame, pumpkin, watermelon, sunflower etc. contains good amount of omega-3 fats. These seeds help our body to fight against autoimmune diseases such as asthma & rheumatoid arthritis. Seeds are also a good source of zinc that is a very important component to fight against diseases. Seeds are the power-packet of various vital minerals & vitamins. One can have seeds in raw condition or can also be cooked or baked. 

· Pumpkins & Root Crops

Vitamin A is one of the most necessary nutrients for us. Vitamin A keeps our eye healthy & also improves the growth of bones. Vitamin A also plays an important role as an antioxidant & boosts our immunity power. Root crops such as sweet potato, beet, carrot, spinach etc. are good sources of vitamin A & many other important nutrients. 

· Fatty fish to get Selenium

This diet is a complete package of selenium & omega-3 fatty acids. Trout, Salmon & Mackerel are a kind of fatty acids. More amount of selenium helps in the reduction of cancer, whereas omega-3 fatty acids increases the activity of phagocytes (cells) & also consume bacteria to fight against flu. According to a survey, the pregnant women who eat much of fatty fish can build up a good immunity power in their baby. This will also minimize the risks of allergies.