Essential Vitamins for Women

“Always eat your fruits and vegetables.” It’s something that you’ve likely heard – and have possibly even said – several times during the course of your life. For good reason, too, because your body requires many essential vitamins to stay healthy.

A woman can require different vitamins for each stage in her life, but it doesn’t have to be too confusing to keep track of dietary needs. Here’s a quick rundown of essential vitamins that are important for women’s health and the foods that are rich in them.
The Benefits of Antioxidants

Antioxidants play a part in your body’s cell-protection system, which can help reduce the risk of chronic illness and slow the aging process.

The Benefits of B Vitamins

B Vitamins are key contributors to brain function, DNA building, and red blood cell formation, all very important processes in your body. Some of them even lower the risk of defects during pregnancy, helping not only you, but your children as well.

The Benefits of Vitamin D

Vitamin D activates calcium and phosphorus in your bloodstream so that your body doesn’t take them from your bones, helping to prevent osteoporosis. It can even make your body more sensitive to insulin, reducing the risk of insulin resistance and potentially type 2 diabetes.

While Vitamin D can be found in foods like fish, your body also absorbs the chemical through sunlight. Just make sure not to get sunburned!
Managing Your Essential Vitamins

There are many important stages in a woman’s life, and essential vitamins can help keep you healthy and happy.
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How Technology Can Affect Your Children’s Sleep

Sleep is good. Not only does it keep you refreshed, it can also help you stay healthy.

Not sleeping enough can lead to a lack in judgment, a poor mood, and even various health issues like obesity and diabetes. High quality, uninterrupted sleep is especially important for children as they continue to develop, but technology can make it harder for kids to get a proper good night’s rest.
What Kids Need

Preteen school-aged children require 10 hours of sleep per day and teenagers should get at least nine hours of sleep on a regular basis.

Of course, that’s not just a light snooze that’s recommended; slow deep-wave sleep is the most restorative form of rest.
What Keeps Kids Awake

With technology constantly evolving, we now have many different ways to access information, watch videos, and play games. Children now have more access to smart phones, tablets, and other electronic devices and can keep themselves awake long into the night because of them.

Like with TV, studies have shown that late-night smartphone and tablet usage can not only keep your kids up later and make them sleep less, but can also throw off their circadian rhythm, an internal clock that manages sleep cycles.
Blue Light vs. Orange Light

Recent research looking at the causes of poor sleep have shown a relationship between blue light and poor sleep.

Blue light is plentiful in our homes due to TVs, phones, and home lighting. Blue light after sunset can cause issues with normal pineal gland function (the pineal gland produces melatonin) and disrupt sleep rhythms. Centuries ago, the sources of light available to us included campfires, candles, and lanterns all of which were heavy with orange light (aka the good light). Blue light during the day is good, but blue light at night interferes with sleep.

So how do we get more orange light at night? You should wear orange glasses for 3 to 5 hours before sleep. Orange glasses are inexpensive and available at amazon. They are also available for people who wear glasses. Finally, there are apps for the iPhone to lower blue wavelengths on the screen, so wear your orange glasses and get some rest.
What You Can Do to Help

Establish some ground rules for how late your children can use their smartphones or tablets. Instead of staring at a glowing screen minutes before they go to sleep, try having your kids read a book or listen to calming music while they get ready for bed.
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How To Improve Memory

Have trouble remembering simple things such as your teachers name or even just what you ate for dinner last night or you just wanna do better on the next test? If yes, do not worry. That is completely natural. Both long-term and short-term memory tend to worsen as people age. However there are tricks on how to improve memory and sharpen your brain.
Hit the sack

You may think that when you turn off the lights, you

turn off your brain. Well not exactly. Our brains remain on even during our sleep and dreams. As you sleep, your brain replays the memories of the day, and consolidates them for long-term storage. As a corollary, skipping a night’s sleep will cause your new memory files to get mixed up or lost, and they’ll be near impossible to retrieve later. An average adult should sleep 8-10 hours so it is recommended to never skip that sleep time interval.

Walk back in time

Physical exercise doesn’t just bulk up muscles, it bolsters gray matter, too. Research shows that the memory center in the brain called the hippocampus shrinks as you age, but a 2011 study found that older adults who walk routinely actually gain hippocampus volume. This is an advantage for your memory. Scientists think that this happens due to exercising, because exercise induces mild stress that triggers the production of growth factors in the brain

Brain games

Brain games are a great way on how to improve memory. They keep the brain in shape and make it sweat. Brain games are basically workouts for your head. Thinking hard really does sharpen your memory and cognition, and as the evidence for this has accumulated, a huge number of “brain fitness” programs have hit the market. And of course, there are always classic brainteasers such as Sudoku and crossword puzzles that challenge your powers of logic and knowledge recall and will help keep those synapses firing

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Healthy Eating

Prepare more of your own meals. Cooking more meals at home can help you take charge of what you’re eating and better monitor exactly what goes into your food.

Make the right changes. When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. Replacing animal fats with vegetables fats (such as switching butter for olive oil) will make a positive difference to your health. Switching animal fats for refined carbohydrates, though (such as switching your breakfast bacon for a donut), won’t lower your risk for heart disease or improve your mood.

Simplify. Instead of being overly concerned with counting calories, think of your diet in terms of color, variety, and freshness. Focus on avoiding packaged and processed foods and opting for more fresh ingredients.

Read the labels. It’s important to be aware of what’s in your food as manufacturers often hide large amounts of sugar and salt in packaged food, even food claiming to be healthy.

Focus on how you feel after eating. This will help foster healthy new habits and tastes. The more healthy food you eat, the better you’ll feel after a meal. The more junk food you eat, the more likely you are to feel uncomfortable, nauseous, or drained of energy.

Drink plenty of water. Water helps flush our systems of waste products and toxins, yet many people go through life dehydrated—causing tiredness, low energy, and headaches. It’s common to mistake thirst for hunger, so staying well hydrated will also help you make healthier food choices.

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Health Benefits of Eating Nuts

If you’re nuts about healthy eating, you’re in for a treat.

Nuts may just be the perfect snack especially when you’re on the go, here’s my list of why: they don’t spoil in the heat; they don’t need to be cooked; or kept in the fridge; they’re don’t go off in a hurry; you can’t squash them – the worst that can happen is a container spills in your bag, but even that’s easier to clean-up then say, a squashed banana – and that’s just the list of convenient things about nuts.

Now for the health benefits: regularly eating a handful of raw nuts (salted beer nuts don’t really count, sorry) may reduce your risk of heart disease; lower blood cholesterol; they’re rich in antioxidants, fibre, healthy fats and vitamins; may protect against certain cancers and even help keep your weight in check!

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SURYA NAMASKAR

Rishi Ayurveda Hospital & Research Centre

Top 10 Reasons to Begin your Day with Surya Namaskar
1. The obvious advantage of Surya Namaskar is the workout it provides for the muscles, but it also benefits joints, ligaments and the skeletal system by improving posture and balance. The limbs become symmetrical while the internal vital organs become more functional.
2. Practicing Surya Namaskar is beneficial for the health of digestive system. Yoga poses increase blood flow to your digestive tract and stimulate the intestinal action known as peristalsis so digestion is more efficient. Yoga also calms you, which in turn relaxes your digestive system and leads to more effective elimination. Forward bends increase the space in the abdomen and facilitate the release of entrapped gases. These poses heat the front of the body and cool the back body. For vatas, it is important to stay warm.
3. Surya Namaskar is the ideal exercise to cope with insomnia and related disorders. Surya Namaskar practice calms the mind, thus helps to get sound sleep. If you suffer from insomnia, whether often or occasionally, Yoga can help. Through relaxing physical exercise, breathing techniques and complete relaxation, you can promote more regular and restful sleeping patterns without resorting to sleep-inducing drugs. Such drugs interfere with your body's natural sleep cycle and can create psychological dependence and undesirable side effects.
4. Surya Namaskar practice regulates irregular menstrual cycles. Practicing Surya Namaskar ensures the easy childbirth. It helps to decrease the fear of pregnancy and childbirth. Metrorrhagia can be caused by a hormonal imbalance. The start of menstruation during puberty and the length and regularity of the menstrual cycle is controlled by hormones produced in an area of the brain called the hypothalamus, as well as by the pituitary and adrenal glands.
5. Surya Namaskar practice boosts blood circulation and helps to prevent hair graying, hair fall, and dandruff. It also improves the growth of hair making it long.
6. Regular practice of Surya Namaskar helps to lose extra calories. It helps to stay thin. Practicing Surya Namaskar is the easiest way to be in shape. It stretches the abdominal muscles. Regular practice of Surya Namaskar helps to lose excessive belly fat and gives flat stomach. Some of the asanas stimulate sluggish glands to increase their hormonal secretions. The thyroid gland, especially, has a big effect on our weight because it affects body metabolism.
7. Sun salutation exercise helps to add glow on your face making facial skin radiant and ageless. It is the natural solution to prevent onset of wrinkles. Overall, yoga is excellent for the skin and it can also provide good benefits for people with blemishes and even acne.

8. Regular practice of sun salutation boosts endurance power. It gives vitality and strength. It also reduces the feeling of restlessness and anxiety.
9. Daily practice of Surya Namaskar makes body flexible. It improves flexibility in spine and in limbs.
10. Influences the pineal gland and hypothalamus to prevent pineal degeneration and calcification
It is beneficial to practice Surya Namaskar early in the morning. The early morning sunrays are rich source of vitamin D that is necessary to get strong bones and clear vision.
Note: Persons suffering from slip-disk, arthritis, heart attack etc including pregnant women are suggested to take medical opinion before they start the practice of Surya Namaskar.

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Top Water Rich Foods

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