Simple Tips For Back Pain Relief

Lower back pain? Follow these tips.

These lifestyle habits can bring relief and help you avoid future problems. Living a healthy lifestyle that's full of exercise and taking some care to have a healthy back can help you live free of chronic back pain.

Lifestyle has the biggest influence on back pain, and healthy habits such as a good diet, exercising, stretching, and posture can give you back pain relief or help you prevent future problems.

Staying fit is one of the most important recommendations for avoiding back pain, Extra pounds stress your back and can cause pain. Eating a healthy diet filled with fruits and vegetables and low on processed foods can keep your weight in a healthy range and your back healthy.

The most common back problems happen because people who aren't in shape start doing heavy lifting or hard work and stress their back, Back pain usually happens when there's degeneration of the spine because the spine is working too hard. But when you build up enough muscle strength in your back with exercise, the muscles give your spine the support it needs to keep it healthy. That's why physical therapy is standard back pain treatment, but being in shape can help you avoid back pain to begin with.

In addition to exercise, stretching is important for staying flexible and avoiding back problems. It's also a key part of recovering from a back injury. Stretch before doing heavy lifting or exercise and make a habit of doing it before bed. Stretches can be as simple as bending forward, bending back, and bending side to side.


Poor posture is another major contributor of back pain. Standing up straight with your ears over your shoulders, your shoulders over your hip joints, and your hip joints over your ankles will help keep your healthy pain-free. When you're sitting, getting a chair that's designed to keep your back straight will help.

When you do pick up a heavy object, bend at the knees and keep the item close to your body. Also, take care not to twist your body when you lift, and wear a brace if you have a job that requires heavy lifting.

Stress tends to make back pain worse. That may be another good reason to practice yoga. Other ways to reduce stress include treating yourself well, avoiding over-scheduling your days, and taking time to enjoy life.

Sleep well, Soft mattresses push your back out of alignment, so it's best to choose a mattress that's in the range of medium to firm for back pain relief.

Get Glowing Skin

Glowing skin is the number one priority on everyone's beauty to-do list. Scroll through our tips for glowing skin to ensure you've got that healthy look all year round. From what to eat to the best skincare to buy, you won't have to ask how to get flawless skin again.

Apply Sunscreen:

Wearing sunscreen is the single easiest way to prolong healthy, glowing skin and look younger for life. 90% of wrinkles are from sun exposure. Look for a formula that offers broad-spectrum protection to guard against UVA rays (the ones that cause premature aging and UVB rays, one of the main causes of skin cancer.

Apply Serum:

The skin's major defense against free radicals and stress, and pentapeptides, which are a must-have when it comes to boosting collagen, the support structure that gives skin a firm, youthful appearance. Don't worry about spending a fortune on the ingredients; one of Cook-Bolden's favorites is Olay Regenerist Micro-Sculpting Serum, a sheer formula whose small molecules can dive deep into pores. For best results, apply to freshly washed skin; follow with sunscreen or moisturiser to lock in hydration.

Use Proper Cream Next To Next:

When it comes to glowing skin, the sequence in which you apply your products could be even more important than the products themselves. Reach for those with the most active ingredients as soon as you wash and pat skin dry. "These are the most powerful, so you want them to come into direct contact with your skin. If you're using more than one active product (like an antioxidant serum and Retin-A), start with the thinner one. "Anything that's water soluble should go first, followed by the product that's thicker and creamier. If you do it in reverse, the heavier cream will block the ingredients of the lighter one from penetrating the skin, so they won't have any impact." If you need moisturiser, it's next up in line, followed up by sunscreen each morning.

Good Sleep:

Sleeping is the best time to rejuvenate your skin. "Your body's cellular renewal team has the night shift, so this is when you want to equip your skin with as many nutrients and hydrating ingredients it needs to do a fine job," At least seven hours a night should do.

Exfoliate For Smaller-Looking Pores:

It's amazing how something so tiny can feel so huge, but enlarged pores are one of the most common beauty complaints. "Pores appear larger when they're filled with dirt, oil, dead skin cells, and keratin, a protein that lives on the surface of skin. Remove those plugs, and they seem to shrink. To clear out the gunk, start exfoliating regularly with daily applications of salicylic and glycolic acid. Then add a cleansing system to soften and smooth skin, and clear the dead surface cells. To keep pores from getting even bigger as you age, practice safe sun. "Sun damage breaks down collagen, which can affect pore size as well." If there's one thing this step in your routine can do, it's how to get beautiful skin.

Remove Make-Up Before You Sleep:

Leaving make-up and dirt on skin doesn't just clog pores; it can cause excessive dryness and even skin dandruff. Most makeup contains a sugar-type molecule that can grow yeast overnight. Don't forget to thoroughly remove eye make-up too. "It can lead to bumpy rashes around the eyes or small white bumps called milia cysts. Try a gentle, oil-free cleanser that quickly melts away everything from waterproof liner to mascara, leaving you with healthy skin.

Drink An Extra Glass Of Water:

If you want to know how to get clear skin, start here. Water helps clear the toxins that cause inflammation and blemishes. "It also assists in transporting nutrients and oxygen to skin cells, and preventing dehydration, which can cause premature aging." It can even make skin appear fuller since the hyaluronic acid that naturally exists in skin will pull in and hold the water for a wrinkle-plumping effect, according to Day. recommend at least 8 glasses of water each day, more if you're active or live in a warm climate, for healthy, glowing skin. To add a little flavour, try a skin-soothing tea like chamomile or mint.

                     

Mutton Liver Gravy

liver contains more nutrients than any other food, such as

An excellent source of high-quality protein, B vitamins in abundance, particularly vitamin B12, high in iron, Liver contains copper, folic acid, purines and cholesterol, increases the level of hemoglobin in the blood, Goat liver also contains choline is very good for brain development, Liver contains vitamin B12 which serves to help produce red blood cells. this vitamin is also in charge of helping the activation of folic acid so that the above function of folic acid can be achieved.

Ingredients:

mutton liver – 300 gms

Shallot / small onion – 1 cup  - 100 gms chopped

Dry red chilli / byadagi chilli – 3

Pepper powder – 1 tbl spoon

Jeera powder – 1 tbl spoon

Turmeric powder – ½ spoon

Salt – as per taste

sesame oil – 100 ml

water – ½  small glass

Preparation:

·         Heat cooker add sesame oil, then add chopped shallots and broken red chillies sauté it for 2 mins till onion becomes translucent and soft.

·         Add liver pieces in it and mix well and cook for a min, then put turmeric powder, jeera powder and pepper powder mix and sauté for 10 secs not much.

·         Add little / half glass of water let it boil and close the lid, keep it for 1 whisle in full flame and 5 mins in low flame.

·         After cooker release its pressure open the lid and check if it contains more water. heat it again and reduce the water (stir often) until it becomes thick gravy or else leave it watery.

·         Serve with hot idly, dosa or rice.

1

Step by step pics:

Healthy Nerves

The nervous system is responsible for controlling the larger part of our vital functions breathing, heartbeats, hunger, thirst, posture, etc. as well as for our emotions, happiness, sadness, etc, it is imporant to strengthen it naturally to ensure a good quality of life. some specific foods that positively regulate our nervous system.

Baker’s yeast is good in B vitamins,  it is also a good reinforcer of the central nervous system, and therefore it can help improve cases of depression, anxiety, stress, apathy, or lack of appetite.  We can eat it in powder form, mixed with juice or yogurt. If we take it with food, it will improve nutrition assimilation.

Oatmeal is a delicious cereal acts as a nervous system stabilizer.  It calms irritable states and mild anxiety, relieves insomnia, including in small children, and increases mental performance. It is strangely a food that both relaxes and gives energy.  We can eat it cooked, sweet or salty, boiled with milk with a little cinnamon, or with creamed vegetables.  We can also drink oatmeal milk.

Bee Pollen is a superfood.  It equalizes the blood pH and nervous system function thanks to its B vitamins.  We will take a tablespoon of ground pollen every morning, mixed with a bit of water, juice, or yogurt.

It is recommended, in these cases, to daily consume foods rich in magnesium,

Dark chocolate has almost 500 mg of magnesium per 3.5 ounces, Green leafy vegetableslike Swiss chard, lettuce, spinach, Fruits lke Banana, apricot, avocado, melon, plum. Nuts like Almonds, cashews, hazelnuts, walnuts. Then Peas, lentils, Cereals like Brown rice, millet, oats, Seeds,Potatoes,Pumpkin. We can also opt for a magnesium supplement.  In this case, we will take three grams every day, orally, three times a day so the body can absorb it properly, which is one gram per meal.

Walking barefoot on moist earth, dewy grass, beach sand, in a river, in the sea, etc, at least half an hour a day is the most economic and healthy way to balance our nervous system.  In addition, it helps us to eliminate elctromagnetic radiation that we absorb in our body from continuous contact with electronic devices.  We recommend that you test it out, as the results can be noticed from the first day.

COCONUT WATER BENEFITS

Coconut water is a good source of the major minerals like magnesium, calcium, phosphorus, sodium, chlorine and sulfur. These minerals are hard to find in therapeutic levels in a normal diet, which is why drinking coconut water daily is a great way to get them. contains a variety of trace elements such as zinc, selenium, iodine, sulfur, manganese, boron, molybdenum that act as antioxidants in the body. Antioxidants protect the body from damage by toxins, keeping you young and vibrant.

Coconut water is relatively low in sugar compared to other juices and drinks. It also contains minerals which balance blood sugar. This makes coconut water a great beverage for those with blood sugar issues. Because of the complexity of the nutritional content of coconut water, its electrolytes are readily absorbed into the body for use. This is why you can feel its benefits so quickly. 

Due to its hydrating nature, coconut water is effective in treating dehydration and heatstroke. In traditional cultures, coconut water is used as a remedy for gastroenteritis, urinary stone dissolution and coronary heart disease. Coconut water contains natural antimicrobial peptides that can be effective in fighting  bacteria such as E.coli, B. subtilis, S. aureus and P. aeruginosa. E. coli is a multi-drug-resistant bacterium and universal inhabitant of human digestive tract. S. aureus and B. subtilis cause food spoilage and poisoning. P.aeruginosa is a potential human pathogen found inhabiting milk products,vegetables and meat.

Regular consumption of coconut water may be effective in bringing about the control of hypertension, also known as high blood pressure. Coconut water aids in the proper metabolism of amino acids, lipids and carbohydrates, improving the distribution of nutrients received from food. Coconut water assists in nervous system functioning and the transmission of electrical impulses in the body, and may help ease symptoms of nerve pain and tingling.

Drink coconut water daily and stay healthy.

 

Sweet Potato Benefits

Sweet potatoes are rich in fibre, vitamins and minerals, These starchy, sweet root 

vegetables are so good for you. The sweet potato is a starchy, sweet-tasting root 

vegetable. They have brown skin on the outside with orange flesh inside and other varieties 

are white, purple or yellow. You can eat sweet potatoes whole or peeled, and the leaves of 

the plant are edible too. 

Sweet potatoes are a rich source of fibre as well as containing a good array of vitamins and 

minerals including iron, calcium, selenium, and they're a good source of most of our B 

vitamins and vitamin C. One of the key nutritional benefits of sweet potato is that they're 

high in an antioxidant known as beta-carotene, which converts to vitamin A once 

consumed. Sweet potatoes are high in fibre, which has been shown to promote a healthy 

digestive system. 

Some studies have shown that moderate consumption of sweet potato and sweet potato leaves could help improve blood sugar regulation in type 2 diabetes. A study by Food & Nutrition Research found that purple sweet potatoes contain a specific group of antioxidants also known as anthocyanins which have been shown to be beneficial to the eyes. On the whole, sweet potatoes are an excellent addition to a balanced diet. However, they do contain something known as oxalates which binds calcium and other minerals. Too many oxalates in the diet may cause kidney stones and so should be eaten in moderation if you have existing kidney stones or are at high risk of developing them.

Hair Care Tips

Every evening before bedtime, give a head massage to stimulate circulation and promote hair growth. The tension you hold in your forehead is also transferred to your scalp, so even though it’s seemingly unrelated, add some form of meditation practice into your routine to release pressure.

Foods to eat for stronger hair:

Protein:

If you want to grow strong hair, focus specifically on eating sufficient amounts of clean proteins. It can be quite hard to do this without eating animal proteins, but if you are opting for a vegetarian diet, include plenty of eggs. Secondly, eat adequate amounts of vegetables and fermented foods to keep inflammation at bay. Feeding the microbiome with raw and cooked vegetables (especially celery and asparagus) .

Brewer's Yeast:

On your vegetables, add 1 heaping tablespoon of brewer's yeast. Rich in B vitamins, this will fortify your hair as well as add a delicious flavor to your dressing.

Prenatal vitamins:

For two months (cleared by your doctor, of course), supplement your diet with a high-quality whole-food prenatal vitamin. This one addition will certainly boost your hair growth and hair quality.

 Avoid dieting programs:

Most importantly, avoid any yo-yo dieting or fasting programs. Any change in diet or low protein intake will unnecessarily weaken the shaft as well as stress the follicle, which can lead to hair loss.

Fish:

Particularly salmon or mackerel: These slick fish contain bunches of omega-3 unsaturated fats that keep your scalp and skin sound. They additionally strip cholesterol from the blood and keep your heart solid. Attempt to eat angle 2-3 times each week.

Best practices to avoid hair breakage:

Once a week, Apply a DIY protein mask. combine an egg white, 1 tablespoon of castor oil, half a banana, 1 tablespoon of honey, and 2 tablespoons of plain yogurt. Mash the ingredients together into a paste-like consistency and apply it to the entire scalp and hair. Leave on for 30 minutes or longer under a warm head bonnet and towel and rinse with warm water and a very small amount of a mild pH balanced shampoo.

Try not to brush the hair when it is wet, as it can rip easily that way. Adopting the ayurvedic beauty practice of Bhringraj oil could be beneficial, too. Bhringraj is oil made of Eclipta Alba and sesame, which can be bought at an Indian store or can also be made at home. Eclipta Alba has been used for centuries and in studies has been shown to be an effective growth promoter.

Fish Roast & Gravy

Fish is one of my favorite food.. this is made by my mom, it's a south Indian style fish roast n gravy, we always do fish foods in south Indian style only... very easy to make and It tastes hot and spicy. well goes with plain white rice, idly and dosa. Fish is really nutritious food, being rich in protein, vitamins, and minerals which are essential to maintaining good health. Especially Sea fishes.Oily fish are a rich source of vitamins A, D and E. They are also rich in essential omega-3 fatty acids which are essential for healthy brain, eye and nerve development in babies and children. They are also beneficial to your heart health and there is emerging evidence to suggest that eating fish reduces the risk of cancer and arthritis.

IN PLATE:

1. Plain Rice
2. Sea Fish - Manjal Paarai (Malabar Trevally In English)
3. Gravy and Roast.

Skin care for healthy skin

Good skin care and healthy lifestyle choices can help delay natural aging and prevent various skin problems. Get started with these simple tips.

Protect yourself from the sun

One of the most important ways to take care of your skin is to protect it from the sun. A lifetime of sun exposure can cause wrinkles, age spots, and other skin problems — as well as increase the risk of skin cancer.

For the most complete sun protection:

·       Use sunscreen. Use a broad-spectrum sunscreen with an SPF of at least 15. Apply sunscreen generously and reapply every two hours or more often.

·       Wear protective clothing. Cover your skin with tightly woven long-sleeved shirts, long pants, and wide-brimmed hats. 

Don't smoke

• Smoking makes your skin look older and contributes to wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of skin, which decreases blood flow and makes skin paler.

•  smoking increases your risk of squamous cell skin cancer. If you smoke, the best way to protect your skin is to quit.

Treat your skin gently

• Limit bath time. Hot water and long showers or baths remove oils from your skin. Limit your bath or shower time and use warm rather than hot water.
• Avoid strong soaps. Strong soaps and detergents can strip oil from your skin. Instead, choose mild cleansers.
• Pat dry. After washing or bathing, gently pat or blot your skin dry with a towel so that some moisture remains on your skin.
• Moisturize dry skin. If your skin is dry, use a moisturizer that fits your skin type. For daily use, consider a moisturizer that contains SPF.

Eat a healthy diet

A healthy diet can help you look and feel your best. Eat plenty of fruits, vegetables, whole grains and lean proteins. The association between diet and acne isn't clear but some research suggests that a diet rich in fish oil or fish oil supplements and low in unhealthy fats and processed or refined carbohydrates might promote younger looking skin. Drinking plenty of water helps keep your skin hydrated.

Manage stress

Uncontrolled stress can make your skin more sensitive and trigger acne breakouts and other skin problems. To encourage healthy skin and a healthy state of mind take steps to manage your stress. Get enough sleep.

Spinach Benefits

Spinach is a super food loaded with tons of nutrients in a low calorie package. leafy greens like spinach are important for skin, hair, and bone health.They also provide protein, iron, vitamins, and minerals.Spinach has been used by various cultures throughout history, notably Mediterranean, Middle-Eastern, and South East Asian cuisines. It can be incorporated quite easily into many diets because it is cheap and easy to prepare.

Spinach contains an antioxidant known as alpha-lipoic acid, which has been shown to lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes.

Spinach and other green vegetables contain chlorophyll, which has been shown to be effective at blocking the carcinogenic effects of heterocyclic amines, which are generated when grilling foods at a high temperature.

Due to its high potassium content, spinach is recommended for people with high blood pressure; it can help reduce the effects of sodium in the body. A low potassium intake may be just as big of a risk factor for developing high blood pressure as a high sodium intake.

spinach is high in vitamin A, which is necessary for sebum production to keep hair moisturized. Vitamin A is also necessary for the growth of all bodily tissues, including skin and hair. Spinach and other leafy greens high in vitamin C are imperative for the building and maintenance of collagen, which provides structure to skin and hair.Iron deficiency is a common cause of hair loss, which may be prevented by an adequate intake of iron-rich foods, like spinach.

ALOO GRAVY WITH CHAPATHI

ALOO GRAVY WITH CHAPATHI

Ingredients: For 4 people.

For dough making:

Wheat flour – 2cups
Salt – As per taste
Lukewarm Water – To make dough
For aloo/potato gravy:
Boiled potatos-4 medium nums
Onion- Chopped 1 (big)
Tomato- Chopped 2
Greenchilli- 2
Salt- as per taste
Oil/Ghee/Melted butter- 4 to 5 Tbl spoons
Turmeric powder-3/4 T-spoon
Cumin/jeera powder-1/2 Tbl-spoon
Dhaniya/coriander seed powder-1 Tbl-spoon
Kashmiri chilli powder- 1 &1/2 Tbl-spoons
Garam masala powder -1 Tbl-spoon
Water – 1 & ½ cups.

Gravy:

Heat oil in cooker.
Add whole jeera and crake it.
Then add chopped onion n green chilli sauté it for a min.
Add curry leaves.
Add all masala powders and mix it , if u feel like it is burning sprinkle some water and mix.
Add tomatoe pieces and sauté well  for 2 mins.
Add boiled potato and salt mix it.
Add required water (apx) 2 small cups. Let it boil.
Cover it for 2 whistles.
Open and serve with chapathi /puri.

Dough:

In a bowl take Wheat flour and salt mix together and add lukewarm water slowly then knead well and softly with your hands for 5 to 8 mins , add  more water if required. Then apply oil and cover with wet cloth for 15 to 20 mins.

After 20 mins . spilt the dough and make round balls.

Then spread the dough into chapathi with the help of chapathi  rolling pin/rolling stand.

Then heat dosa tawa and place the chapathi .. cook for 1 min in one side.

Flip it and cook for 1min .. apply some oil / ghee both sides.