FOOD & HEALTH

5 POSTURES ( ASANA ) TO RELIEVE ACIDITY!

Some of the main causes of acidity The most common causes of acidity or heartburn are foods that are acidic or high in fat, an improper lifestyle, wrong food combinations, erratic meal timings, and some foods that the body has a hard time accepting and hence rejects by flaring up the acidity. Do ’ s and Don 'ts

Don

't eat spicy, acidic, or fatty foods. Avoid too much alcohol or lots of caffeinated or carbonated drinks. Limit chocolate, garlic, onions, and peppermint. Do sleep on your left side to avoid putting extra pressure on the stomach. Also, keep your head elevated 4 to 6 inches if you suffer from night-time acid reflux. B y Y a s h a s w i n i R I m a g e s - S t o c k I m a g e s

Don

’t snack right before bedtime. Stop eating and drinking 3 hours before you lie down. Do try to get more fiber in your diet. In addition to improving your overall health, there is some evidence that getting more fiber may reduce acidity symptoms Don ’t smoke. Nicotine relaxes the esophageal sphincter and increases acid production. Do watch your weight. Being even slightly overweight puts pressure on the lower esophageal sphincter, causing reflux. Losing just a few pounds can help.

Yoga asanas to perform that keep acidity at bay 1. Urdhva Hastasana / Side bending pose It' s a lateral standing posture, allowing the lower back and sides of the body to extend. Steps - Stand with feet, hip apart and grounded. Inhale and raise the right hand touching the right ear in line with the head and slowly start bending towards the left, lean the head back and hold for 5 full stomach breaths with a last exhale and come back to the center and repeat on the left 2. Balasana - Posture done with knees on the ground, pressure on the stomach from the thigh muscles allowing the stomach muscles to release and restore. Steps - Bring the knees to the ground and slightly wider than the hips, toes pointing backward and release the head to the ground with hands in line with the head next to the ears and release the forehead to the ground and completely relax and take 10 - 15 breaths. 3. Pavanamuktasana - Supine Posture done lying down on the ground - is similar to the previous posture but this time done on the spine, pressure on the stomach from the thigh muscles allowing the stomach muscles to release and restore,

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Steps - Lie down on your back, bend the knees to the chest and slowly breathe, pressing the knees into the stomach and inhale bringing the head to touch the knees and exhale to release. 4. Marjari / Cat and Cow - The rounding and arching of the spine will allow space, oxygen and blood flow to all organs. Steps - Come on your knees on all fours on the ground parallel to the hips, hands on the ground, palms below the shoulder. Inhale, arch your spine and look up , exhale rounding the back and look down towards the navel. Repeat 8 - 12 times 5. Shavasana / Corpse Pose Allowing the body to rest allows the activation of the parasympathetic nervous system, which will begin the rest and digest process. Steps - Move to a lying down posture on your back, place a pillow below the knees and allow the body to relax. Let go of all efforts and observe the breath moving out. Now become aware of this sensation around the abdomen naturally for 50 counts.

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HOW TO KEEP YOUR COOL THIS SUMMER! 6 FOODS AND THEIR BENEFITS!

Keeping our body cool is the aim during summer so that the heat in the body can be balanced.It’ s common knowledge that having a lot of water in summer keeps you hydrated but did you know that multiple fruits, greens, and natural seasonal fruits also provide hydration to the human body? Foods can play a great role in providing a long lasting cooling effect if we understand what to eat throughout the day. Foods that are easily digestible, with a high water content and are alkalizing in nature are highly suggestible during summer. Though hunger pangs are less during summer, starving is a bad idea and these foods can keep you alive, energetic and kicking through summer.

B y Y a s h a s w i n i R I m a g e s - S t o c k I m a g e s

Āyuh-sattva-balārogyaSukha-prīti-vivardhanāh rasyāh snigdhāh sthirā hrdyā āhārāh sāttvikapriyāh

Bhagavad Gita 17.8

"If one has the intention of cherishing life , he will choose foods which are nourishing to the mind, body and soul"

1. Watermelons / Melons Watermelon, the fruit of the season, has about 92% water concentration making it a perfect fruit to consume on hot summer days, so your body stays hydrated. When eating watermelons, you are not just consuming natural fruit water, but a combination of water and fiber, making it the perfect fruit for summer. Nutritional Value - B vitamins, such as thiamine, niacin, riboflavin, zinc, manganese, selenium , fluoride, and other essential minerals, tryptophan, leucine, lysine, arginine and other antioxidants 2. Tender Coconut Nature-made Glucose is a steal deal in summers and is a staple in many Indian homes. Starting the day with a glass of coconut water has more benefits than you can imagine and is always available at street corners during summer wherever you go. Nutritional Value - it' s packed with vitamins, electrolytes, minerals, amino acids, enzymes, phytohormones & cytokines. It has more potassium than four bananas; is fat-free, antibacterial, and diuretic. 3. Kokum / Garcinia indica This fruit is part of the kokum plant and is a must-have ingredient at home, especially during summers. This is made into a drink with various recipes, a superfood and it' s also an antioxidant. Ayurveda too has a mention of kokum beimg instrumental in controlling pitta levels in our body, which is body heat/acidity. This special and popular summer drink is served with almost every meal in the coastal region Nutritional Value - Acetic Acid, Ascorbic acid, Manganese, Hydroxycitric Acid, high nutrition, anti inflammatory, a good diet food.

4. Butter Milk The magic of probiotics is made tasty with a lip-smacking desi punch to it! The taste buds love the flavor, and it' s an ancient cooling food. Butter Milk is considered as nectar during the summer season. It is full of many nutritional properties. calcium, Nutritional Value - Buttermilk is rich in Protein, Vitamin B, and Potassium, which are considered good for the body. 5. Celery It' s bright, it' s crunchy, it' s hydrating: it works for summer, with a water content of 95 percent and celery also contains essential nutrients that keep you going during the hot weather. Throw in a celery stick in all your juices to blend or chew on it. Boom! A power food right there! Nutritional Value - Celery is also loaded with sodium, iron, potassium, magnesium, calcium, phosphorus, and zinc. 6. Chili Rich in multiple vitamins, it comes with a pack of so many health benefits that it seems almost unbelievable! Even though eating spicy food can make you feel warm, it also helps to lower your body temperature. That is because the capsaicin in chilies sends messages to the brain to signal that your body is overheated. This causes you to sweat more than normal and brings on a cooling effect. Nutritional Value - rich in Vitamin K, Loaded with Vitamin C and beta-carotene, In addition to the above mentioned foods, mint, lemon and cucumbers can also be called superfoods of summer. Heard the phrase 'Cool as a cucumber '? It' s because these everyday foods found easily in our kitchens are full of natural water, packed with nutrition, alkaline and hydration power. Cucumber is also loaded with fiber, so eating it during summer also helps in keeping constipation at bay.