7 Yoga Asanas Jo Winter Season Mein Zaroori Hai Winter ka season humare liye thoda sluggish aur lethargic ho sakta hai, lekin yoga aapke body ko warm aur active rakhta hai. Agar aap bhi winter mein apni energy ko boost karna chahte hain aur apne immune system ko strong banana chahte hain, toh yeh 7 yoga asanas aapke liye perfect hain. Chaliye, jaane in asanas ke baare mein! 1. Tadasana (Mountain Pose) Kaise karein : Seedha khade ho jaayein, dono pair ek dusre ke paas rakhein, aur haath apne side pe rakhein. Ab gehri saans lein aur apne dono haath ooper uthayein, jaise aap asmaan ko chhune ki koshish kar rahe hain. Apni puri body ko stretch karein aur 30 seconds ke liye hold karein. Winter ke liye kyu acha hai : Tadasana se aapke body ki circulation improve hoti hai, posture better hota hai, aur yeh aapko body ko thoda warm karne mein madad karta hai. Winter ke liye ek achha warm-up asana hai. 2. Utkatasana (Chair Pose) Kaise karein : Apne pair ko hip-width ke distance pe rakhein....
5 WAYS TO STRENGTHEN YOUR GUT HEALTH
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Variety of Nutrients
Different foods provide unique nutrients that support gut health.
Seasonal Food
Using seasonal fruits and vegetables brings out freshness and variety in diet intake.
International Cuisine
Discover international cuisines from around the world to introduce novel and interesting ingredients along with flavors.
2.Incorporate Probiotics
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Fermented Foods
Implement yogurt, kefir, sauerkraut, or kimchi as a natural source of probiotics.
Supplement
Take a probiotic supplement if you have specific digestive problems.
Check the Labels
For better results choose products that are having live and active cultures.
3.Increase Fiber
Fiber
Use of both soluble and insoluble fiber; soluble one aids digestion and can be noticed in oats and beans while the latter adds bulk and is represented by whole grains, nuts, and others.
Gradual Increase in Fiber
Gradually increase the fiber content in the diet as sudden increase may cause digestive discomforts.
Snack Time
Snack on high fiber foods or something which contains more fiber, but that will be fruits and veggies or even some whole grain cracker.
4.Drink More
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In addition to fruits and vegetables take water-rich foods like cucumber and watermelon.
Limit Consumption of Sweetened Beverages
These sweetened beverages could disrupt the gut balance.
Herbal Teas
Some herbal teas like ginger or peppermint tea can be beneficial for digestion.
Stress Management
Stress Management
Why Gut Health Matters
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1.Understanding the Gut-Brain Connection
Modulation of Mood
The Gut Produces Neurotransmitters That Include Serotonin, Leading to Better Mood and Mental Health Regulation
Regulation of Stress
A healthy gut enables a better body response to stress, thus reducing levels of anxiety and depression
Immune Functioning
2.Efficient Digestion
Efficient Nutrient Assimilation
High diversity of gut flora will help in breaking the food intakes and getting more nutrients from the food efficiently.
Regular Bowel Movements
Well-nourished intestines help in regular bowel movements eliminating problems like constipation and gas.
Causes of Poor Gut Health
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1.Poor Diet
Consumption of too much sugar encourages the development of harmful bacteria and yeasts in the gut.
Processed Foods
Diets rich in many processed foods tend to have less nutrients and fiber, deranging the balance in the guts.
Low Intake of Fiber
A diet lacking enough fiber would be associated with a decrease in the diversity of gut bacteria and digestive problems.
2.Lack of Exercise
Gut Motility
Inactivity slows digestion and leads to other issues like constipation.
Microbiome Diversity
The diversity of the microbiome is enhanced in moderation but reduced with inactivity
3.Smoking and Excessive Alcohol
Displacement of Microbes
Smoking and heavy alcohol cause the disruption of the gut bacteria along with inflammation
Gut Mucosa Wasted
This then will weaken the gut mucosa, thus enhancing the risks of disorders such as leaky gut.
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