Health Tips
Exercise :
Do you know the benefits of exercise? Exercise is any bodily activity that maintains and enhances you physical fitness and overall health and wellness. So what are you waiting for? Start preparing exercise charts suitable for you under guidance of experts on HelloDox Health App.
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3 Simple Breathing Exercises That Can Help You Beat Stress

Dr. HelloDox Care #
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Stress is inevitable. That's a fact. There's no denying it. So rather than getting more stressed about it, you need to know how to tackle it. The hectic lives that we lead today, where every minute of the day matters, we are constantly on the chase. Be it in office, college or taking care of the family, we almost always put our own health last in the list of things to take care of. As such, at some point of time many people suffer from anxiety or have an emotional breakdown.

Healthy experts will tell you that physical activity is a must to keep stress at bay. But if you really do not have the time for that right now, you can resort to a few breathing exercises that can help you keep calm. What is meditation afterall? It's all about concentrating on your breathing, which helps to calm the mind and steady your thoughts. This is because when we are stressed, our heart rate, breathing rate and blood pressure increase. So when we start to breathe deeply, we bring them back to a steady level and as such feel relaxed.

Here are three easy breathing exercises for you:

1. Count till four

Keep your work aside and sit straight (on the chair or floor) with your hands resting on your lap. Close your eyes and breathe in while counting till four in your mind. Hold your breath for four seconds and then breathe out completely in four counts. You can even increase the count to seven or eight. Repeat five times.

2. Kapal Bhati

Kapal Bhati translates to 'the shining forehead', referring to making one sharp with regular practice of this pranayama. Sit straight with your hands on the knees and the palms facing up. Take a deep breath and as you exhale, pull you stomach in repeated short breaths. Do this for a minute continuously.

3. Alternate nostril breathing

This exercise is known to rejuvenate the nervous system, helping you keep calm. Follow these steps:

a. Sit straight with your hands on the knees. Bring you right hand up and place your index finger and middle finger in between your eyebrows. Let that be the anchor.

b. Close your eyes, and take a deep breath in and out through your nose. Close your right nostril with your right thumb, and then inhale through the left nostril slowly and steadily.

c. Close the left nostril with your ring finger and hold your breath for a few seconds.

d. Open your right nostril and release the breath slowly through the right side. Pause for a few seconds and then inhale through the right side slowly.

e. Place your thumb back on your right nostril and hold your breath for a few seconds.

f. Open your left nostril and release breath slowly through the left side. Pause briefly.

g. Repeat 5-10 cycles, allowing your mind to follow your inhales and exhales.

The best part about these breathing exercises is that you can do them wherever you are, without needing any props. So breathe and stay calm!

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Boost your bone strength early

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Women gain 90 to 96 per cent of their bone mass by age 20. But there’s no reason to give up. You can build bone strength at any age. In the spirit of standing strong, here are some ways to get healthy bones.

Eat healthy
Make sure your diet includes enough calcium and vitamin D. From dairy products to greens and eggs, a comprehensive diet means that your bones have the raw material they need. Also, look to fortified products like juice and grains for additional sources.

Stay healthy
Try to maintain your weight according to your height. Moderation is the key to alcohol intake. Avoiding the sun is a mistake – you need it for Vitamin D. You can also stock up on Women’s Horlicks, a health drink designed specifically for women’s nutritional needs for strong bones. It contains Calcium, Vitamin D and Vitamin K2, which are proven nutrients for bone health.

Work out
Include high impact and weight-bearing exercises, as well as strength training, in your daily routine. These ensure that your body and your bones remain fit and healthy.

Be vigilant
Get tests done when needed, and make sure your doctor updates you about any risk factors. Take genetics and hereditary factors into account. Some medical conditions like celiac disease and some medications like steroids may up the risk of osteoporosis. Find out how you can balance the risk.

Get some sun
Wake up early – and sit in the sun for 15 minutes every morning. This is the best time to absorb sunlight without sunscreen and risk. Not only will your bones thank you, but so will your to-do list!

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Women's Day 2018: Top Health And Diet Tips Every Woman Must Follow

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We will be celebrating International Women's Day on 8th March, 2018 and remind ourselves the numerous roles a woman plays, not just as a daughter, wife and a mother but also as a business leader, entrepreneur, educator and inventor! Amidst all the roles a woman plays, she overlooks her health completely, which is generally not on her priority list and goes unnoticed until it's too late. This Women's Day, we want you to sit back and take a break and take some time out to focus on your health. We give you some easy-to-follow tips that will help you keep up with your health and fitness along with the diet.

Here are some of the health and diet tips every woman must follow to keep going-

1. Do not cut out any food groups from your diet
If you are dieting, do not think of cutting down on any food groups, be it carbohydrate or fat. Include lean proteins, calcium and other nutritional foods that will help your body function better. All you need to do is to ensure portion control and not go overboard, especially with unhealthy foods. Moderation is the key to a healthy you!

2. Load up on lots of water
Water is the solution to all your health problems; it helps flush out the hazardous toxins produced in the body due to poor eating habits, sedentary lifestyle, et al. Drink lots of water or just add some lemon and honey to make it healthier. Not only will it help keep your body hydrated but also will leave your skin glowing.

3. Kick-start your day with a healthy and heavy breakfast
Breakfast is the most important meal of the day; no matter how busy or caught up you are, take out some time to indulge in a good and healthy breakfast full of proteins to keep you energized through the day.

4. Do not obsess over dieting
One must not obsess over dieting. It is okay to accept your body as it is; what is important is to ensure eating healthy and keeping yourself physically fit. Focus on building your stamina and engage in exercises.

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Hate double chin? Do these exercises to get rid of it in 30 days!

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Who doesn’t want that prominent jawline? And to our good-luck, enhancing your cheekbones and shedding of that extra fat from your face is much easier than what you thought. After 25, your skin starts to deteriorate no matter what product you use. Doing facial exercises is the key to look younger. Also, if you hate your face fat, these exercises will help you melt it away.

Facial exercises are as important as exercising the rest of your body. Facial exercises help increase the blood circulation and counteract wrinkles as well. So, here we bring to you facial exercises that will enhance your smile, shoo away that fat and make you look younger.

DO OO-EE: The simplest of all, this exercise requires you to make the sound of 00-EE with exaggerated facial movements. Making the sound of 00-EE helps you target the muscles between your upper lip and nose and your lips as well.

DO BROW LIFTS: Exercising the muscles of your forehead is important and easy as well. Make the victory sign from your fingers and place the two fingers at the end and start point of each eyebrow. Now applying a bit pressure push the skin down with your fingers and then pull it up. Repeat this motion 10 times. You can do 3 sets with 10 movements in each set. Then, take some rest and do a set of another 3.

EXERCISE BY SMILING: This exercise will not only make your face slim but also make you look more beautiful. Practice smiling will not only firm up your smile but also make you look beautiful because you smile. To do this exercise slowly move your mouth to the position of a full smile. You can try and control each position which will give you a better control of your face and smiling capabilities. Stretch ur smile the maximum you can. Repeat 10 times.

DOUBLE CHIN EXERCISE: As the name suggests this exercise helps you get rid of your double chin. Keeping your face straight, move your lower jaw as forward as you can along with raising your chin. Come back to the starting position. Repeat 10 times.

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Lose arm fat with these 5 quick exercises!

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BLAST THAT ARM FAT WITH THESE 5 SIMPLE EXERCISES: It's easy when it comes to making abs, reducing belly fat, thigh fat or lose weight in general. It's easy because the internet is choked with exercises for these. But what about arm fat? Aren't jiggle-free arms what everyone wants? Are you also struggling with that stubborn arm flab? Here’s help, as we bring to you 5 exercises, practising which daily will not only reduce that fat but will also give you toned, sexy and shapely arms.

ARM CIRCLES: Arm circle is an easy exercise and is mostly done as a warm up before any strenuous exercise such as strength training. Practising arm circles targets your triceps, back, biceps and shoulders. Practising it daily will first reduce arm fat followed by toning of muscles.

PULL-UPS: We all know pull up is a compound exercise doing which involves many small and big muscles. Pull up is an exercise that causes more than one joint to move so it can be called a multi-joint movement exercise. But most notably pulls up work on your biceps and shoulders and thus, are a great exercise for toning them.

BURPEES: Burpee is the ultimate example of functional fitness. It’s a full body strength exercise which involves your arms, chest, quads, hamstrings, abs and glutes in every repetition. Burpees are not only for athletes but for everyone. Burpees help you lose that extra fat, boosts your metabolism and tones your body like no other exercise can do.

PUSH-UPS: By working on a large number of muscles at a time, push-ups are a great body workout. Push-ups not only work on your abs and your lower body, but also on your arms at the same time. Push-ups help you tremendously to get fitter and become stronger at the same time.

JUMPING JACKS: Also, called star jumps, jumping jack is a callisthenics exercise that gets your whole body moving. Requiring the whole-body movement, jumping jacks is a great exercise for your cardiovascular system as increases your heart rate.

Dr. Ramit Kamate
Dr. Ramit Kamate
MBBS, Infertility Specialist In Vitro Fertilization Specialist, 1 yrs, Pune
Dr. Ratnaprabha  Chaudhari
Dr. Ratnaprabha Chaudhari
MS/MD - Ayurveda, Ayurveda Infertility Specialist, 9 yrs, Pune
Dr. Varshali Mali
Dr. Varshali Mali
MBBS, Gynaecologist Obstetrician, 6 yrs, Pune
Dr. Pallavi U Bhurse
Dr. Pallavi U Bhurse
BAMS, Ayurveda Family Physician, 5 yrs, Pune
Dr. Amruta Gite
Dr. Amruta Gite
BDS, Dental Surgeon Dentist, Pune
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