Common Posture Mistakes and Fixes Series-Part 2

Hunched back and 'text neck'

In my previous article on Common Posture Mistakes and Fixes Series-Part 1 I talked about how Slouching in a Chair can damage your appearance.Hunching back and text neck is also considered a major problem which can lead to wrong posture.Hunching over your keyboard is usually a sign that you have a tight chest and a weak upper back. 

Over time, this type of posture can contribute to you developing a rounded upper back, which can cause shoulder and upper back stiffness.

When hunching over a computer, your head may tend to lean forward, which can lead to poor posture. 

Using a mobile can cause similar problems dubbed "text neck".

Upper back, neck and rear shoulder strengthening exercises, chest stretches and neck posture drills are recommended to help correct a hunched back.

Exercises to correct a hunched back:

1. Gently lengthen your neck upwards as you tuck in your chin
2. Chest Stretches

        Exercise

       Strength and Flexibility Chest Stretch

• Stand  tall with your feet shoulder-width apart and shoulders back and down.
• Interlock your fingers behind your back,palms facing up.
• To start the move,draw your shoulders back and down,keeping your arms straight.
• Don't arch your back.
• You should feel a stretch across your chest and front of the shoulders 

  3.Seated rows in a gym or pull-ups

     Exercise
   Strength And Flexibility Pull-Up

• For these, you'll need some railings which you can hold   on to with your hands at about shoulder height.
• A horizontal bar or tree branch at a similar height will also do.
• To get into position, stand right up to the railings.
• Hold on to the railings with your hands at shoulder height and shoulder width apart.
• Your feet should be directly below your hands.
• Stand up straight.
• Now straighten your arms, feeling yourself lean back.
• To start the move, bend your arms and pull yourself towards the railings.
• Your bent elbows should be tucked in.
• Then straighten your arms to return to the starting position.
• For more of a challenge, step your feet further forwards underneath the railings, feeling yourself lean back even more.

5 Tips to reverse “text-neck”:

1. Limit your electronic usage– I know it sounds simple, and it actually is that simple. Take time away from your phone and give your neck a break! Trust me you will be okay without Facebook or Candy Crush for a few hours.

2. Take micro-breaks at work– Of course it is not possible for some of you to limit your electronic usage when your job requires it. One little tip that helps tremendously is a micro-break. For every hour you are at a desk/computer, take a 1-2 minute break. Try Bruegger’s exercise during each break.

a. Bruegger’s– Sit at the edge of your seat. Have your legs hip width apart with your feet turned out at a 45-degree angle. Hang your arms loosely at your side with your palms facing forward. Sit up straight in a neutral position. Be sure not to over-extend to avoid putting a large curve in your low back. Bring your head back so it is directly over your shoulders. Take 5-10 deep breaths in and out. Repeat as needed. (I recommend 1-2 minutes/ each hour at a desk)

3. Perform neck stretches– The cervical (neck) ranges of motion are a very easy and effective way to stretch your neck. Perform them in the shower with the hot water hitting on your neck and upper back (to help encourage relaxation) or while you are watching T.V.

a. Cervical Ranges of Motion– Go through the following 6 ranges, 2-3 times/day: tuck your chin to your chest (flexion), look up to the ceiling (extension), bend your ear to your shoulder, both sides (lateral flexion), turn your chin to your shoulder, both sides (rotation). The key is to go until you feel restriction, but not past it! Hold for 5-10 seconds. Do NOT force the motion.

4. Use a Cervical Roll– After a long day at work (or on your phone); your neck needs a break. The neck is supposed to have a natural C-shaped curve, but as I mentioned before, it can be flattened or even reversed. A simple way to help get the curve back is the use of a cervical roll.

a. Cervical roll– Take a small hand towel and roll it up length-wise. Once it is rolled you can put a rubber band or duct tape around it to keep it rolled tight. Now laying on your back on a flat surface, place the roll at the base of your neck so your neck naturally curves around it. Do not put it under your head. If your head is propped up you need to move the roll lower down your spine. Relax and rest on the cervical roll for 15-30 minutes/day.

5. Get Adjusted! – After low back pain, neck pain is the second most common reason people see a chiropractor. Chiropractic adjustments will help restore normal joint function and can reduce/eliminate muscular tension.

So get off your phone and begin trying these quick and easy tips! As with any life style change, this could take some time before you start noticing a difference. These tips are most effective when practised daily. Be patient and don’t give up!

Ashwaghandha for Overall Health and Height

Ashwagandha is also known as Withania somnifera, is an herb used in Ayurveda.

Ashwagandha means ‘Smell of Horse,’ which is due to two main reasons; the fresh root smells like a horse, and the root is supposed to confer the strength and virility of a horse.

Withania somnifera belongs to the family of solanaceae and has other common names such as King of Ayurveda, Indian Ginseng, and Winter cherry.

Ashwaghandha Uses

Ashwaghandha is classified as rasayana due to being a general tonic and it is called as bhalya (Increases strength) and vajikara (Aphrodisiac).    

Ashwaghandha is used for anxiety, arthritis, tumours, insomnia, asthma, leukoderma, bronchitis, menstrual problems, hiccups, liver disease, backache, diabetes, high cholesterol. It is also used as an “adaptogen” to cope with daily stress and INCREASING HEIGHT.

Ashwaghandha is also used for decreasing pain and swelling,for improving thinking ability,increasing sexual desire.It is also used for preventing the effects of ageing and fertility problems in men and women.

Composition

Ashwagandha (roots unless otherwise specified) tends to include:

•  The steroidal lactones Withanone (Dry weight of the roots at 5.54+/-0.4mg/g and 18.42+/-0.8mg/g leaves), 27-deoxywithanone (1.63+/-0.2mg/g in the leaves and 3.94+/-0.4mg/g in the roots), and 27-hydroxywithanone (0.50+/-0.1mg/g dry weight leaf and root)
• The 5, 6-epoxy steroidal lactones Withaferin A (22.31+/-1mg/g dry weight of leaves and 0.92+/-0.4mg/g in roots) and 17-hydroxy-27-deoxy-Withaferin A (3.61+/-0.5mg/g dry weight of leaf and 0.66+/-0.2mg/g root)
• The Withanolide series of 6, 7-epoxy steroidal lactones mostly looking at Withanolide A (root at 3.88+/-0.7mg/g, leaf at 2.11+/-0.5mg/g) but also B-D; there are some variants such as 27-hydroxy Withanolide B (0.55+/-0.2mg/g root and 2.78+/-0.5mg/g dry leaf weight)
• The Withanoside series of steroidal lactones, usually Withanoside IV (0.44+/-0.1mg/g in the root dry weight and 1.60+/-0.2 in the leaves) and VI (1.90+/-0.2mg/g in the leaves and 3.74+/-0.2mg/g in the roots) although up to 19 exist
• Diepoxy variants of the withanolides such as 5β, 6β, 14α, 15α-diepoxy-4β, 27-dihydroxy-1-oxowitha-2, 24-dienolide
• Chloronated withanolide variants such as 27-acetoxy-4β, 6α-dihydroxy-5β-chloro-1-oxowitha-2, 24-dienolide and Withanolide Z
• Withanolide glycosides, which are referred to as Sitoindosides (or glycowithanolides)
• 12-deoxywithastromonolide at 2.15+/-0.5mg/g in the leaves and 1.90+/-0.5mg/g in the roots.
• Physagulin (3.46 ± 0.4mg/g in the leaves; not detectable in the root) with variants (4, 16-dihydroxy-5β, 6β-epoxyphysagulin D) and glycosides (27-O-β-d-glucopyranosylphysagulin )
• Ashwagandhanolide (Withaferin A dimer bound by a sulfur bridge which breaks the epoxide site, or 'thiowithanolide'), the same molecule but with a sulfoxide rather than a sulfur bridge (Withanolide sulfoxide)
• Viscosa lactone B
• Other sulfated steroidal lactones
• Kaempferol at 0.06mg/g (fruit dry weight, none in roots nor leaves)
• Naringenin at 0.50mg/g in the fruit by dry weight (none in roots nore leaves)
• (+)-Catechin at 12.82mg/g (roots), 19.48mg/g (fruits), and 28.38mg/g dry weight (leaves)
• Gallic acid at 0.18mg/g dry weight of the leaves (none in root nor fruit)
• Phenolic acids such as Syringic acid (0.30mg/g in the leaves), p-coumaric acid (0.80mg/g in the leaves), vanillic acid (0.15mg/g leaf dry weight), and benzoic acid (0.80mg/g in the leaves)
• A 1, 4-dioxane derivative (2, 5-Dioxo-3-tetratriacont-3′-enyl-1,4-dioxane)
• Β-sitosterol and stigmaterol , as well as each molecule's glucoside.
• Trigonelline (1.33+/-0.3mg/g in the leaves)
• Palmitic acid in the leaves (3.55+/-0.5mg/g dry weight) and root (1.18+/-0.2mg/g dry weight)
• Oleic acid in the leaves (0.71+/-0.1mg/g dry weight) and root (0.39+/-0.1mg/g dry weight)
• Linoleic acid in the leaves (1.52+/-0.2mg/g dry weight) and roots (1.31+/-0.2mg/g dry weight)
• Linolenic acid in the leaves (4.38+/-0.5mg/g dry weight) and roots (0.15+/-0.1mg/g dry weight)

There is also a polysaccharide content in the roots (196mg per 20g dry root), which are 65% sugars (52% arabinose, 22% galactose, 18% glucose, 6% rhamnose, and 2% fucose) with 22% protein and 9% uronic acid. An acidic 28kDa glycoprotein also exists in the roots of ashwagandha which has inhibitory effects on hyaluronidase.

• Ashwaghanda Dosage

  Ashwaghnada is available in capsules/tablets as well as        powdered/liquid extracts.
 The traditional use of Ashwaghandha is as a powder mixed  with honey and warm milk and taken before bed,fostering  healthy sleep patterns,strength and reproductive system.
 Traditionally ashwaghandha is taken with ghee and  honey(equal parts) for rejuvenation and nourishment.Adding sugar (sugar candy or cane) adds a cooling effects and can be used as a substitute for honey.
If you are using capsules/tablets then take 3-4 capsules/tablets everyday in the evening.
Tablets are preferred over capsules as there is a mild taste of herb that still occurs.This taste starts the digestive system and sends signals to the body initiating your body's inner pharmacy.
In case of decoctions or infusions take 1-2g  of dried root for one infusion.
In order to extract all the active ingredients boil the plant for 15-20 minutes and then leave it to infuse for 15 minutes.Do not consume more than 2 cups per day of decoction.
Liquid extract are also easy to use and has a long shelf life.

            Organic Ashwagandha Powder 1 kg 

• Ashwaghandha in Height Growth

Ashwaghandha indirectly influences Human Growth Hormones(HGH) which is responsible for growth of height.
Ashwaghandha remedy to increase height before and after age of 18-21 years.Follow the remedy for 45 days then take one week or rest and then use it again for 45 days.

• Ingredients

       1) Ashwaghandha Powder(Indian Ginseng)
      2) Sugar Candy or jaggery
      3) Cow Milk

• How to use
• Take 2 tablespoon of ashwaghandha and add it to  glass of warm milk.Add one tablespoon of sugar candy or jaggery and mix them properly.
• Drink this mixture every night before going to sleep.
• For small kids take one tablespoon of ashwaghandha with cow milk and sugar candy.


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• Special Precautions and Warnings

• Pregnancy and breast feeding

• Ashwaghanda should not be used if you are pregnant as it might cause miscarriages.

   Stomach Ulcers

 Ashwaghnadha can cause problem in the gastrointestinal (GI)          tract.So,don't use ashwaghandha if you are suffering from stomach     ulcers. 

  Surgery

 Ashwaghandha can slower down your nervous system and    this effect  might increase when you are  given anaesthesia and other medications  at the time  of surgery.Do not consume ashwaghandha  at least 3 weeks  before surgery.

  Thyroid disorders

 If you have a thyroid condition its better to avoid consuming        ashwaghandha as it might increase thyroid hormone level.

  High or low blood pressure

 Ashwaghandha should be used cautiously if you have low blood  pressure or take medications for your blood  pressure as it      might decease blood pressure. This can cause problem  for people who  are suffering from low blood pressure.It can  also interfere with  medications used to treat high blood    pressure.

 If you are suffering from cough and congestion do not consume  ashwaghandha

 Do not take ashwaghandha on an empty stomach.

Side Effects

Long usage of a ashwaghandha can cause diarrhoea,stomach upset and vomiting.
Modern Research

Ashwaghandha has attracted researchers due to its various benefits.

Ashwaghanda when used in combination with shatavari (Asparagus racemosus), Safed musli (Chlorophytum borivillanum),and sesame seeds (seeds of Sesamum indicum),licorice (Glycyrrhiza glabra), has shown to support healthy cholesterol levels and antioxidant properties.

Ashwaghandha has been a subject of studies as its benefit on the immune system including possible support of immune system during Chemotherapy and radiations.

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Common Posture Mistakes and Fixes Series-Part 1

Slouching in a Chair

Slouching not only damages your body but also your appearances.  Good posture makes you feel confident. A proper posture helps muscles to work more efficiently.

The head can be considered as a bowling ball on your neck. The weight of the gravity has to be countered by your back muscles and shoulders and this lead to constant pain and muscle fatigue.

If you are of short height with a slouching habit then improving your posture will help you to look taller.

Correcting your posture becomes a bit difficult at first because your body has become used to standing and sitting in a particular way.

But as your practise, good posture will become second nature to you and be one step to helping you look taller.

Slouching can cause strain on already sensitised muscles and soft tissues. This strain increases tension in muscle which causes pain.

Getting into the habit of sitting correctly may initially be uncomfortable as your muscles will not support you properly in your correct position.

Exercises which focus on your core and buttock muscles, and back extensions, will help you to correct your slouching posture.

Exercises to correct your Posture

Bridges

•    Lie on your back with your knees bent. Your heals should be closed to your bottom
•    Your feet should be flat on the floor and shoulder-width apart.
•    Raise your hips in order to create a straight line from your knees to your shoulders.
•    As you come up, tighten your buttocks and abdominal.
•    Lower yourself gently.
•    Repeat 8 to 10 times.

Tips:

• The knees should not point outwards
• The chin should be slightly tucked in
• As you rise, contract your buttocks, not your hamstrings.

Plank

• Lie on your front and support it with your toes and forearms
• Create a straight and rigid line from head to toe by keeping hips raised and legs straight.
• Your shoulders should be parallel to your elbows
• Keeps your abs contracted during the exercise.
• Hold this position for about 10 seconds.
• Repeat 8 to 10 times

Tips:

• Don’t sink your lower back during exercise.
• During initial days you can perform this exercise with your knees on the floor.

Back Extensions

    

• Lie on your back
• Place a book or small flat cushion under your head.
• Bend your knees and keep your hip-width apart and feet straight.
• Keep your upper body relaxed.
• Keep your chin gently tucked in.
• As you breathe out, draw up the muscles of your lower abdominal and pelvis.
• Breathe from your abdomen for about 5 to 10 breathe by holding this gentle contraction, and relax.
• Repeat 5 times.

  Tips:

• Don't tense up through the shoulders or legs, neck.

                                                                          

The Secret of Getting Taller is Calories

A person's height,level of activity,weight and medical condition determines the number of calories that person requires to consume each day.
Calories consumption is one of the important factor which determines an individual's growth.

What are Calories?

Its a unit of energy.In nutrition language,it refers to consumption of energy through drinking and eating and the usage of energy in physical activity.For example a Banana has 89 calories,while a i mile walk might burn around 100 calories.

Facts On Calories

• Energy required per day depends on size,age,sex and activity levels.
• Calories are essential for human health as without energy our cells will die. 
• More than 13% of Americans' daily calories come from fast foods.
• Foods that are high in energy but low in nutritional value are described as having empty calories.Example of empty calories are bacon and ice cream.
• Sugary Beverages consumed by Americans per day has an average of 336 calories.  
• More than 50% Americans consume one sugary drink per day.
• The longer you chew your food,the more calories the body will retain.
• Daily calorie intakes recommended in the US are 2,200 for women.and  2,700 for men
• For brain metabolism 20% of energy is sued in the human body.

How Many Calories Should I Be Eating for My Height?

For Short People

If you are a young Adult who is 5 feet tall and having a sedentary lifestyle then you need about 1,850 calories per day.And if you are having an active lifestyle then you need 2000 calories per day.

For Slightly Short People

A young Adult who is 5 feet 3 inches tall requires 1,850 to 2,000 calories per day who is living a sedentary lifestyle and if you are active then you need about 2150 calories per day.

For Average Height

If you are 5 feet and 6 inches tall then you will require about 1,950 to 2,150 calories per day.If you are very active then you would require higher calories of about 2200 per day

For Slightly Tall People

If you are moderately active person with a height of 5 feet 9 inch then you would require 2,050 to 2,300 calories per day. And if you an an active lifestyle then your calories consumption should be about 2450 calories per day.

For Tall People

If you are  6 feet tall, you should consume about 2,100 to 2,450 calories each day and if you are active then you calories consumption will increase to about 2550 per day.

Diet and Recipes for Children to Grow Taller

In order to develop children efficiently so that they can reach their maximum height, the most effective way is a diet program. Here is nutritional diet guide which will help your children to have the best possible height.

Food and Eating Habits that Damage Growth of the Child.

Children should be prevented just to fill the stomach. Junk food has low nutritional value which does not help cells, bones, tissues to develop at optimum level. They only cause various health problems such as overweight. Therefore, it’s essential to avoid in the diet the following habits:

• White Sugar: It affects the nervous system as well as other body systems by stealing calcium from bones which in turn cause them to be smaller.
• Fried and refined flours, sausages: These products have no nutritional value and they get stuck in the intestinal walls which cause bad absorption of nutrients. This poor absorption of nutrients affects child’s body growth.
• All processed: refined flours, fried meats.
• Avoid fast food, spicy or salty.
• If your child is hungry between meals, it is best to give him cereal grains, fruits. Parents should avoid giving sweets, fried foods or bread.
• Avoid buying junk foods like sodas, candy, etc. By doing this you would be using natural products more.
• Many a times child is not used to these kinds of natural foods, it’s your effort to gradually make him accustomed to a diet change. For example, include good products every day in his diet and slowly reduce the bad ones.

Healthy Nutritious Food for Growth of Children

Once you have started making changes in his diet, consider all nutritious food for your child. Here is a list of main foods which should be included in his diet:-

Calcium: It is one of the most important mineral for proper growth of children. It is found in large proportion in the body and is a key building block for strong, healthy bones. Kids aged 9 to 18 are recommended 1,300 milligrams of calcium per day.

Vitamin D: helps in proper absorption of phosphorous and calcium in the intestine which helps to place them in teeth and bones. Its deficiency produces poor bone development, metabolic and dental disorders.

Citrus: Lemons, oranges, tangerines, etc. are fruits rich Vitamin C and have antioxidants which are beneficial for the proper development of bones. They help in formation of an important protein which is used to produce tendons, skins, blood vessels, ligaments and in addition helps in development and maintenance of teeth, bones, cartilage.

Proteins and Amino Acids: Essential for growth and development of bones, tissues, muscles, etc. There are amino acids which the body doesn’t produce and which must be consumed through food. Therefore, following foods must be added in children’s diet to get fulfil requirements. These include whole grains, soy, chickpeas, oats, peanuts, seaweed, and brewer’s yeast and more.

Foods and Supplements to include in the Diet:

Yeast, Shark liver oil, lentils, fish, alfalfa, seaweed, vegetable milks such as oats, almond, soybeans, etc.

Diet:

BREAKFAST: Wheat pizza, cheese or oat balls, cereal with vegetable milk

LUNCH: Tuna or vegetarian sausages with vegetables, omelette with potatoes

FOOD: Cheese, spaghetti with vegetables, vegetable soup or brown rice.

BETWEEN MEALS: Chopped vegetables or fruits with lemon and salt or peanut butter or white pizza or fresh vegetable soup with spirulina (teaspoon).

DINNER:-Rice with goat cheese or sushi or pasta with vegetables.

Recipes:

Nutritious Vegetable Juice

Ingredients

•  4 lettuce leaves
• 3 carrots
• 1 alfalfa sprout
• A teaspoon of Spirulina

Preparation

• Wash ingredients perfectly
• Take the carrot juice
• Mix other ingredients with carrot juice in the blender
• Pass the mixture through sieve
• Enjoy nutritious beverage

Wheat Pizza

Ingredients

•             Wheat Flour (2 cups)

•             Extra virgin olive oil (1 1/2 tablespoons)

•             Salt (1 teaspoon)

•             Yeast

•             Red tomatoes (700 or 750 g)

•             1 or 1/ 2 onion, chopped

•             1 clove of garlic, minced

•             Warm water (1 cup)

•             Sugar (1 teaspoon)

•             Whole wheat flour (1 cup)

•             4 1/2 tablespoons of olive oil

•             1 sprig of oregano or basil

Pizza Filling:

•             Mushrooms, 300 grams

•             Black Olives

•             Tomato, avocado, sliced onions, etc..

•             Cheese to taste, avoid very salty or greasy.

Preparation:

• Start with stirring the yeast with sugar and warm water and let it stand for three to four minutes.
• Take a bowl and mix both flours and teaspoon of salt
• Stir the flour to the yeast. Knead the mixture in the pre floured board until it becomes smooth. Spread the dough with oil and let stand until size become doubled.
•  Remove the skin from the tomatoes by putting them in a pot with boiled water.
• Cut tomatoes and remove seeds.
• Fry the onions in olive oil. Add garlic and then tomatoes. Add salt to taste.
• Crush the tomatoes and add salt and basil. Let simmer and preheat oven to 220 C.
• Knead again a little dough and spread it with a rolling pin and then place in pan greased with oil and sprinkled with flour. Spread sauce and garnish with mushrooms, cheese, grated mozzarella cheese and black olives.
• Bake at 250 C for about 20 minutes.

Amaranth and Oats Pancakes

Ingredients

•  ¼ cup of honey
•  2 tablespoons of brown sugar
•  60 g of butter
•  1 egg
•  ½ teaspoon of baking powder
•   ¼ cup of milk
•   ¾ cup of whole wheat flour
•   ¼ cup of rolled oats
•   ¼ cup of amaranth seeds

Preparation

• Beat sugar, honey, butter, milk and eggs until they are well combined. Then add flour, amaranth, oats.
• Pour the mixture into molds by filling only 3/4^th part(each molds).Bake for 20 minutes at 180 C.Let it cool then unmold it and serve.

Oatmeal and Cheese Balls

Ingredients

•   2/3 of shredded cheese
•  1 cup of toasted bread crumbs
•   2/3 of grated cheese
•    1 cup of oatmeal
•    6 chopped walnuts
•    3 beaten eggs
•    1 grated onion
•    2 cloves of garlic
•     Salt
•     Season to taste 

Preparation

• Start with mixing everything and form meatballs
• Make it a little brown in oil and then boil them using tomato sauce. You can also bake them with white sauce.
• Serve with salad

Lentil Burgers

Ingredients 

•    Hamburger bread (330 g)
•    1 large potato cooked and mashed (250 g)
•    1 tomato, sliced
•    3/4 cup of uncooked lentils (140 g) or 2 cups of cooked lentils
•    6 lettuce leaves
•    1/3 cup of oil
•    1/3 finely chopped onion
•    1/2 cup of bread crumbs
•     1 egg, beaten
•     5 tablespoons of shredded wheat germ
•     3 tablespoons of plain yogurt
•     3 tablespoons of tomato sauce
•     2 tablespoons of chopped parsley
•     1 piece of garlic
•      Pepper, cumin and salt to taste

Preparation

• After draining of the cooked lentils grind it with garlic in a cup of cooking broth (half cup).
• After pouring lentils into a container mix potatoes, onion, wheat germ, parsley, beaten eggs and bread crumbs.
• Season it with cumin, pepper and salt and stir.
• Form patties and then fry in oil (medium heat).Use absorbent paper for excess oil.
• Finally add mustard and mayonnaise. Place two burgers on each bun and garnish it with red tomato, chile strips and lettuce

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