International Health Spas Retreats

Sanda Retreats is a group of Premier Hotels & Spa Resort in South Goa (India), which focuses on Rejuvenating & Revitalizing of your body, mind & soul under the supervision of specialized doctors and nutritionist. It also helps to treat your physical, physiological or psychological health issues.

[sandaretreats]

The Benefits of Drinking More Water With Your Diet

Looking for quick and easy ways to lose weight?  look no further than your very own kitchen. Your water faucet can help shed  weight and help you look healthier and thinner. Healthy women should ingest about 11 cups (91 oz.) of water whereas healthy men should around 15 cups (125 oz.) of water a day, from all food and beverages. Your daily intake of water is affected by age, weight, activity level, and environmental factors such as altitude. With just drinking two cups of water before you consume all of your three meals, you can lose the weight and keep it off.

It’s best to consume the bulk of your water away from foods , 30 minutes both sides of a meal should do, as separating the two will aid digestion by keeping the stomach acid concentrated so it can function efficiently. Drinking water, especially the right type of water, will help ensure that it is free from all harmful contaminants and preserves healthy minerals present in the water.

Increase your water consumption in your diet by following these quick-and-easy, cost effective ways to lose weight.

Drink Water Every Two Hours

Spacing out your water consumption throughout the day will ensure that your body is replenished and gets rid of excess water weight. If you only consume water when you are thirsty then your body will be depleted of necessary fluids and retain the water weight. A rule of thumb of how much water you need is based on the color of your urine. If you have a dark yellow-colored urine it is a strong indication that you need more fluids in your body. For healthy, light-colored urine, it is important to drink a glass of water when you wake up in the morning and then every two hours. Even after you use the restroom, drink another glass of water so that your body is plenty replenished.

Add Flavor To Your Water

Water is known for being tasteless and therefore it has a low popularity of satisfying taste buds. However, there are healthy alternatives to add some flavor to good, old-fashioned H2O. Steer clear of fake sugars which are becoming popular as a zero calorie sweetener. These compounds trigger the part of the brain that responds to sugar so we see clearly in research that people consuming these products don’t lose weight, and in fact, tend to gain weight.

Use an effervescent electrolyte power that tastes just like raspberry lemonade as a flavored water drink of choice because of its dual power. The minerals found in this flavored water can build bone density and overall improve the taste of plain water. If someone is trying to cut down their soda intake, mineral water that is naturally flavored would be a great substitute.

Opt For Green Iced Tea

Green tea is known to be rich in its antioxidants and flavonoids which can boost your metabolism while you get your water intake. For an easy summertime drink, prepare hot tea with boiled water as usual and then pour the hot tea water over a glass of ice. Refrain from adding any sweeteners to your iced tea as it can interfere with your overall health and weight loss goal.

Sparkling Water

Sparkling, also commonly known as carbonated water is an alternative to plain water for those who wish to satisfy their soda cravings without consuming in the high-sugar carbonated beverage. If you are on a low-sodium diet and would like to try sparkling water, it is important to take notice of the sodium content in your drink, especially if you are trying to lose weight. Drinking sparkling water may worsen the condition of irritable bowel syndrome (IBS) due to the release of CO2 that can often cause bloating and gas. If you have IBS, it is best to stick to plain water.

Produce In Water

The addition of fruit and veggies to your water can add a lot of flavor. Fruit-infused water or agua fresca involves adding lemon, limes, grapefruit, oranges, raspberries, or even watermelon to a pitcher of water in the fridge to give it a zesty flavor. It is important to let the water and fruits simmer for an extended period of time before you consume water. Wilhelm believes the best alternatives to flavored water are slices of fresh fruits or vegetables.

Eat Your Water

Fruits that contain a high percentage of water should be consumed to increase your water intake. Watermelon is made up of 92 percent water and approximately 6 percent sugar, other fruits that have high water intake include strawberries, grapefruit, and cantaloupe.

[sandaretreats]

Oats - The Ultimate Superfood

                    Having a multifaceted health aura around it, oats is a top ranker in the list of superfoods. This superfood is always the preferred cereal grain for preventive treatment in the case of cardiovascular diseases, diabetes, cancer, blood pressure and even bowel function.

Oats contain a specific type of soluble fibre called beta-glucans, which is known to lower cholesterol. This soluble fibre breaks down, as it passes through the digestive tract, forming a gel that traps substances related to cholesterol, causing a reduction in its absorption from the bloodstream. The bad cholesterol (LDL) is trapped without lowering the good cholesterol (HDL). Apart from its selective lipid-binding role, oats also are one of the best sources of tocotrienols. These are antioxidants which combine with tocopherols to form vitamin E, which in turn helps lower serum cholesterol build up.

Today, the market has a variety of this wonder cereal available in many different forms. Here are the different varieties of oats and their nutritional benefits:

Whole grain oats

Also known as oat groats (minimally-processed oats, high in nutrition), these are whole oat kernels with the inedible hull removed. They have a chewier texture and are best eaten hot, as breakfast porridge. They take the longest time to cook ­ approximately an hour on the flame!

Steel-cut oats

Also called Irish oats, they are whole oat groats which have been chopped into small pieces with metal blades. This increases their surface area to absorb water. Thus, they cook faster ­ approximately 20 minutes on the stovetop.

Scottish oats

More popularly known as oatmeal, these oats are stone-ground into irregular broken bits ­ a method that originated in Scotland centuries ago. These have a creamier texture than steel-cut oats and take about 10 minutes to cook on high flame.

Rolled oats

In this, the oat groats are steamed to soften them and then rolled into flakes. This process stabilises their healthy oils and extends their shelf life without significantly affecting their nutritional profile. They take approximately 10 minutes to cook on the stovetop.

Quick oats and instant oats

These oats go through the same process of steaming and rolling as rolled oats but for a longer time, so they are partially cooked. They are rolled thinner and are thus creamier and less chewy in texture. Since they are already broken down finely, they don’t keep you feeling full like steel-cut or rolled oats. They can be prepared by simply adding hot water and letting them stand for a few minutes. Since they are already pre-cooked, they just need to be rehydrated and are ready to eat. When you buy these plain and unsweetened, their health benefits are similar to rolled oats.

Oat bran

This is the outer layer of the oat groats that is ground into a coarse meal and is high in soluble fibre. It contains almost all the fibre in an oat kernel. It is technically not a whole grain since it is ground only from the bran layer. However, it has health benefits of a whole grain.It can be cooked into a hot, creamy cereal in two minutes on the stovetop or added to other cereals, yogurts and smoothies to increase daily fibre intake.

[sandaretreats]

Simple breathing can help you shed extra kilos

To completely oxidise 10 kg of human fat, 29 kg of oxygen must be inhaled producing a total of 28 kg of carbon dioxide and 11 kg of water To lose extra fat, all you have to do is breathe in and breathe out more during exercise or brisk walking, new research has revealed that the lungs are the primary excretory organ for fat, noting that more than 80% of body fat can be exhaled away .

Excess carbohydrate or protein in the diet is converted to triglyceride, which consists of just three kinds of atoms -carbon, hydrogen and oxygen.

Shedding unwanted fat requires unlocking the atoms in triglyceride molecules by a process known as oxidation, Losing weight requires unlocking the carbon stored in fat cells, thus reinforcing that often heard refrain of `eat less, move more’.

They discovered that when 10 kg of fat are fully oxidised, 8.4 kg departs via lungs as carbon dioxide (CO2). The remaining 1.6 kg becomes water (H2O). Their analysis showed that the inhaled oxygen required for this metabolic process weighs nearly three times more than the fat being `lost’. To completely oxidise 10 kg of human fat, 29 kg of oxygen must be inhaled producing a total of 28 kg of carbon dioxide and 11 kg of water. Keeping the weight off simply requires that you put less back in by eating than you have exhaled by breathing,

[sandaretreats]

Cut diabetes risk with a tablespoon of yogurt a day

A daily tablespoon of yogurt can reduce the risk of type 2 diabetes by nearly a fifth. Type 2 diabetes is a chronic condition that occurs when the body does not produce enough insulin, or the body’s cells develop resistance to insulin.Researchers from Harvard School of Public Health pooled the results of three prospective cohort studies that followed the medical history and lifestyle habits of health professionals. These studies included the Health Professionals’ Follow-up Study (HFPS), which followed 51,529 US male dentists, pharmacists, vets, osteopathic physicians and podiatrists, aged from 40 to 75 years. The researchers found that the total dairy consumption had no association with the risk of developing.

[sandaretreats]

Just because nuts and fresh fruits are good for you doesn’t mean you eat them in large quantities

Just because nuts and fresh fruits are good for you doesn’t mean you eat them in large quantities. Dieticians discuss the science of portion It’s greed of another kind. But city dieticians are concerned that health conscious people might be taking it too far when consuming foods they believe are good for them.“Often, when they learn something is healthy, they consume it in excess,“

Just like with tasty carbpacked snacks, healthy eats can also wreck havoc with your body if you don’t keep count. Oats, every weight-loss chaser’s favourite, is a common example. “I’ve also seen patients who ate three bowls of dalia (broken wheat) in one meal. This defeats the purpose of staying fit,“ she says.

Portion size, explain experts, is gauged according to the nutrient value and calorie count each individual must meet per day. This is related to your frame, weight and activity level. To plan your meals there is a simplerule of thumb, “For most cereals and pulses, your source of protein, the recommended intake should be two grams per kg of body weight.Excess can lead to weight gain.“

Underestimate your physical activity and you are likely to run out of energy by the end of the day, “If you are active, you will burn calories acquired from food. If not, the body will convert it into fats.“

Regardless of whether a packaging insists its content are `low fat’, overindulgence will make you put on weight. Here’s our list of popular healthy eats that need to be consumed in moderation.

SOYA

SERVING SIZE 200 gm in one meal; occasionally Whole soy foods contain high levels of healthy protein and fibre that help reduce bad cholesterol. But soya also contains large amounts of biologically active compounds called isoflavones. Excessive and regular consumption can activate the oestrogen receptors in the body, causing hormonal imbalance.“ For men, it means infertility, poor libido, for women, infertility.

LEAFY GREENS

SERVING SIZE 30-35 gm per meal.Slight steaming veggies high in oxalic acid can reduce their acidic content and increase nutrients Large servings are dangerous since greens contain oxalic acid, a chemical that can lead to calcium deficiency, kidney stone and gout. “It steals the body of calcium, causing muscle pain and kidney stone,“ says Gupta. Spinach has the highest level of oxalic acid.

FRESH FRUIT

SERVING SIZE 5-6 pieces of strawberry, 10 of grape, 3 long pieces of papayawatermelonmuskmelon, 1 medium-sized appleorange Rich in fibre, vitamin C and nutrients, fruits can do no wrong, right? Too much, however, can lead to weight gain and make you acidic. “Never eat more than three fruits in a day. They can be high in calories and sugar. An apple is equal to two oranges in calorific content,“

OATS

SERVING SIZE 60 gm or 1.5 cup Oats are packed with soluble fibre which reduces `bad’ cholesterol (1.5 cup of oatmeal provides 6 gm of fibre). The problem is with eating too much. To make it palatable, you add sugar or worse, pick flavoured packs with additives. That knocks the break fast staple right off its pedestal.

WHITE MEATS

SERVING SIZE 2 medium pieces of fish or chicken Fish and chicken breast have long been canvassed as heavyweight carriers of protein with minimal calorific content. A grilled fish or chicken paired with salad is believed to be the ideal mid-day meal.Sometimes, eating it in excess can tip your protein intake.“Each gram of protein has four calories. The body stores all excess calories as fat,“. Excessive protein can also lead to liver and brain disorders since it leads to the production of ammonia, which the liver is unable to filter.

DRY FRUIT

SERVING SIZE 15 gmday is all you need A dried apricot is a fraction of the size of a fresh one, but it packs in the same number of calories and sugar. Also, methi and pumpkin seeds and almonds. They contain oxalates and phytates -acids that cause kidney and gall bladder stone if eaten in excess. “Luckily, they are water soluble. So, soak them in water before eating,“.

[sandaretreats]

Paddleboard yoga: World's latest fitness trend

Paddleboard yoga: World’s latest fitness trend

Workout On Water Hones Balance, Concentration And Lure Exercisers Who Prefer Open Air Move over hot, flying and spinning yoga. Paddleboard yoga is the latest trend to stand the ancient practice of breath control, body postures and movement on its head — this time on a surfboard surrounded by water.

Fitness experts and enthusiasts say classes for waterborne yoga, which is also known as Stand Up Paddleboard (SUP) hone balance, focus concentration and lure exercisers who prefer open air to overheated studios.

“People tell me it’s like walking on water,” said paddleboard racer and yoga instructor Gillian Gibree, who has been teaching Paddleboard Yoga since 2009.

The instructor and trained lifeguard said first timers begin with a water safety demonstration on dry land before going on to water, where even the simplest yoga postures can take on an added intensity . “On the board, even plank (a foundational push up pose) is a challenge,” she said.

“Everything is slowed down because it takes much longer to keep your balance.” Because the board is unstable, different muscle groups are fired, said Gibree, who has floated her practice on rivers, bays and even oceans, although she usually teaches on flat water. “It works a lot on balance and you have to find your drishti (yoga’s focused gaze) on the board,” she said. “It’s a total body workout.” SUP Yoga joins two ancient traditions. The modern SUP sport originated in Hawaii in the 1950s and 1960s, but stand up paddle boarding dates back thousands of years, to ancient fisherman from Polynesia to Peru. And while the classical techniques of yoga date back more than 5,000 years, a worldwide survey of more than 3,000 fitness professionals published this month by the American College of Sports Medicine rated it number seven among the top 10 fitness trends for 2015.

Gibree, said her clients come from places as far-flung as Canada, Switzerland, South Africa and New Zealand. “Anywhere there’s a pond, lake, marsh, or body of water,” she said.

Exercise physiologist and yoga instructor Jessica Matthews said the paddling technique intrinsic to SUP Yoga adds an upper body component to the practice. “Some things work well on the board, some work more easily on land,” she said, noting that, while paddleboard yoga doesn’t replace a studio practice, it can complement it.

Matthews’ paddleboard yoga classes start with warm-up, breathing and stability exercises on land, much like a regular yoga class. Once on the water she explores more of the basic postures.

“It’s always a trade-off,” said Matthews, who has lately seen classes pop up in indoor pools. “The beauty of SUP yoga is that you can do it on any body of water.” She said the most common question she gets about SUP yoga is: “Am I going to get wet? “Typically, you’re not going to get wet,” she added.

“Unless you fall in.”

[sandaretreats]

Using Hypnosis and Self- Hypnosis to Cure Insomnia

Using Hypnosis and Self- Hypnosis to Cure Insomnia

When someone lies down in bed and “goes to sleep”, they actually move through four different stages of sleep, the last of which is unconscious sleep.

The four stages of sleep are:

Thinking

Fantasy

Hypnoidal

Unconscious Sleep

Stage 1 – Thinking

When we get into bed, we start thinking about the events of the day or, possibly, what will happen tomorrow, or any myriad of things.

Stage 2 – Fantasy

Whether the person is consciously aware of it or not, his thoughts eventually turn to thoughts ASSOCIATED with relaxation. (Perhaps thought of a future vacation or activity in a place that person already associates with feeling relaxed.)

Stage 3 – Hypnoidal

As both the mind and the body relax, the muscles release tensions, and the person enters a light stage of hypnosis, known as hypnoidal. When a person enters this state of mind, he is still conscious, yet he also experiences time distortion and some amnesia. We actually must enter this hypnoidal stage because it is what enables us to attain the last stage. (No one, for instance, can honestly say, “Last night I fell asleep at 11:34 p.m. and 17 seconds.”) It is the amnesia and time distortion aspects of the hypnoidal stage that make it impossible to identify the moment of transition from hypnoidal to unconscious sleep. We simply “drift” from one to the other.

Stage 4 – Unconscious Sleep

We are not consciously aware of anything going on around us.

People who have difficulty getting to sleep

This person has great difficulty transitioning from thinking to fantasy, or he simply stays in the thinking stage way too long; usually because he is worried about something or doesn’t know how to control his own mind.

Now that we know about the four stages, the strategy for someone having difficulty initially getting to sleep is to skip the thinking stage altogether. Therefore, when the person gets into bed to go to sleep, he needs to begin visualizing or imagining the fantasy stage. Remember, the fantasy stage needs to be thoughts associated with relaxation.

One way to develop a fantasy stage is to reflect upon some real experience where you really were feeling relaxed. This could be when you were on a vacation or involved in some activity that you associate with relaxation. One of my clients visualizes riding north on Pacific Coast Highway, while another visualizes an imaginary round of golf on one of his favorite courses. Yet another visualizes being on a beach on the island of Maui. It is important that you use your own experience because you already associate that occasion with relaxation. It is most important that you stay in or maintain that fantasy thought process. That will eventually draw you into the hypnoidal stage and then into unconscious sleep.

Alternative method for getting to sleep

Yet another way of understanding how we get to sleep is to recognize that the combination of stages 2 (fantasy) and 3 (hypnoidal) result in the person actually hypnotizing himself. A person may not be consciously aware that that is actually what he is doing, but, in fact, it is.

How to use Self-Hypnosis to get to sleep

Self-hypnosis (like meditation) is possible because of two Dominant Laws of Suggestibility. (These laws of suggestibility, of which there are five, are literally how we learn everything.) The Laws of Association and Repetition are what make self-hypnosis possible.

Hypnotizing Yourself

Step One is to make sure your body is relaxed. Relaxation occurs when there is an absence of tension in the muscles. A good technique to accomplish this is to sequentially tense and release the muscles in the different areas of your body. Starting with the area of the feet up through the knees, first tense, then release the tension. Next, concentrate on the thighs through the hips, again, tensing and releasing the tension. Then bring your focus to your abdomen, chest, and shoulders, and do the same (tense and release), followed by the areas from your shoulders down through the arms and hands, all the way to your fingertips. Lastly, do not tense the mouth and jaw areas, but simply release any unnecessary tension there.

The next three steps replicate the physiological (body) changes experienced by anyone entering hypnosis. Take a really deep breath, hold it for a moment, then slowly exhale. (The brain and body require more oxygen to enter hypnosis.) Now create a swallow (you can do this by pretending to swallow something.) Next, roll your eyes up (eyelids closed, looking up into the forehead). This causes the eyelids to “flutter,” replicating the Rapid Eye Movement (REM) of sleep.

There are several options for this next step. You could visualize or imagine your “fantasy” stage, as mentioned above, noting that it is very important to control your thoughts and stay in the visualization. Another option is to concentrate on your breathing and, only on the exhale, repeat a series of words, such as: peaceful, restful, sleep or beautiful, deep, restful, sleep.

With either option, you have by now, indeed, hypnotized yourself, and that state of mind will draw you into unconscious sleep.

People who have difficulty maintaining sleep

Let’s ask a very important question: What would cause a person who has fallen asleep to suddenly be reawakened to consciousness? The usual culprit is something I call toxic worry. When we are worried about something that will occur the next day or about some important issue going on in our lives, it can interrupt our sleeping through the night. It is similar to children who are excited about Santa coming on Christmas Eve. They have difficulty getting to, and maintaining, sleep. I call it toxic worry because during those hours when it affects us, there is usually very little we can do, if anything, about the “issue” in question. No business is being conducted, people we may want to contact are probably sleeping and, at that time, when fatigued, we are not at our best.

Strategy for maintaining sleep

This strategy for maintaining sleep throughout the night is based on two elements of human behavior: 1) As we approach sleep, we become more “suggestible.” Remember that to attain the unconscious sleep state, we must pass through the “hypnoidal” stage (of hypnosis). As we approach this stage, our mindset is one of receptiveness, or increased suggestibility. (For this reason, it is also a good idea to avoid depressing, fear-provoking news programs prior to sleep.) 2) There is one person in our lives to whom we are the most suggestible: ourselves. We talk ourselves into and out of things. Whatever we tell ourselves, we are more likely to follow through on.

Considering that toxic worry can trigger us out of unconscious sleep, a good strategy for maintaining sleep is to give ourselves a “suggestion” when getting into bed. Say to yourself (aloud or silently), “I refuse to worry during my sleep state. This kind of worrying accomplishes nothing. I deserve my peaceful, restful, sleep.” When we tell ourselves that, we are certainly more likely to follow that suggestion (or advice).

Getting back to sleep

Sometimes, we do wake up in the middle of our sleep, whether it’s for a trip to the bathroom, a pet disturbing us, a change in room temperature, a loud noise, a light going on or off, or toxic worry. An excellent strategy for getting back to sleep is to concentrate on your normal breathing. (What you are really doing is controlling your thoughts.) Become aware of how your normal inhale and exhale actually feel. This takes some practice, but once you concentrate on your normal inhale and exhale, begin repeating a series of words only on the exhale: peaceful, restful, sleep or peaceful, deep, restful, sleep.

What this repetition of words (silently or aloud) actually does is prevents you from going back into the thinking stage. You could also think of this repetition of words as a “substitute fantasy stage.” With practice, you will most likely be back asleep within five to ten repetitions of the series of words.

[sandaretreats]

Sunlight is the Healing Touch You Need

Morning sunlight is the magic that the body needs to get the quota of vitamin D. The deficiency of this vitamin is rampant today with people leading busy lives and puts them at the risk of osteoporosis, muscle weakness and obesity. The sun helps the skin to produce it naturally, but question is, how much of sunlight do you need? Research suggests 10 minutes of sunlight each morning is enough.Exposure to sunlight also removes depression, increases the content of oxygen in the blood and there’s also a yogic name for this healing touch of sunbathing -it’s called atapa snana.

[sandaretreats]

Cure an Upset Stomach with this homemade medicine

One of the most awaited festivals of the year, Diwali is just around the corner. Everyone is busy shopping for trendy clothes, crackers and designer diyas to ring in the festival. Elders and youngsters alike are planning parties at home, and womenfolk have already started preparing menus and making sweets and savouries that would be served to the guests.While gorging on some mouthwatering delicacies is always fun during the festive season, it’s important to ensure you don’t end up with an upset stomach because of over indulging. It might be difficult to control your appetite, especially if you are surrounded by great food, but here’s a sure-fire way by which you can avoid a stomach upset.

Elders in the family, from a very long time, have prepared a medicinal concoction at home, which is consumed the night before Diwali and also on the big day . In fact, feeding this medicine to youngsters in the family is almost a tradition in most South Indian households. Completely homemade and prepared from herbs and spices that are easily available, this concoction aids in healthy digestion.Once prepared, this medicine can be stored in a container for as many as 15 days, and a small amount of it can be consumed every day in the morning. Here’s how this homemade medicine is prepared:

INGREDIENTS

Ginger (A couple of pieces) Coriander seeds (50 g) Cumin seeds (50 g) Oregano (100 g) Black pepper corns (50 g) Long pepper (A couple of pieces) Jaggery (sliced, propor tionate to the medicinal herbs) Honey (2 tbsp) Ghee (4 tsp) Lemon (One slice)

METHOD

Dry the ginger, coriander seeds, cumin seeds, oregano, black pepper corn and long pepper in the sun for a day and pound them all together.Sift the powder through a sieve to make it fine and refined.H e a t one cup of water (or as required) in a kadai and add the ground powder when water starts boiling.Keep stirring so that the powder doesn’t form lumps. Continue stirring the mixture till it becomes semi-solid, like a fine gravy.

Alternatively, you can shallow roast the above ingredients in a kadai first, and powder them in a mixer with a cup of water till it becomes a paste. Now, transfer this paste on to the kadai again and start heating it up in low flame till it starts becoming semi-solid.

Meanwhile, slice a chunk of jaggery, amounting to about one cup, and add the same to this mixture.Continue stirring till the jaggery dissolves.

Keep stirring in low flame for about 30 minutes or till the concoction starts solidifying. Once every seven minutes or so, add a teaspoon of ghee and a little bit of honey to the mixture.

Once the potion reaches a semi-solid states, squeeze a slice of lemon on it. Switch off the flame and let it cool.To make sure the medicine is in correct form, try rolling it in between your fingers to form a small ball.

Remember that as the mixture cools, it will become even more solid.So, keep an eye on it while it’s on flame and switch off the gas if you feel it has reached its semi-solid state sooner.

Transfer to mixture to a clean container, and store it in a cool, dry place.

[sandaretreats]

Have Fruits and Vegetables to beat the Blues

Had a long, stressful day at work and feel like reaching out for that bar of chocolate? Instead, fix yourself a bowl of fruits or veggies as they are not only good for your physical health, but also likely boost your mental wellbeing, says a new study .

A research conducted by a UK university focused on mental wellbeing and found that high and low mental wellbeing were consistently associated with an individual’s fruit and vegetable consumption. As many as 33.5% of respondents with high mental wellbeing ate five or more portions of fruit and vegetables a day , compared with only 6.8% who ate less than one portion.

Low mental wellbeing is strongly linked to mental illness and mental health problems, but high mental wellbeing is more than the absence of symptoms or illness; it is a state in which people feel good and function well.

Optimism, happiness, selfesteem, resilience and good relationships with others are all part of this state. Mental wellbeing is important not just to protect people from mental illness but because it protects people against common and serious physical diseases, researchers said.

“Mental illness is hugely costly to both the individual and society , and mental wellbeing underpins many physical diseases, unhealthy lifestyles and social inequalities in health. It has become very important that we begin to research the factors that enable people to maintain a sense of wellbeing,“ said one of the authors of the study.

These findings add to the mounting evidence that fruit and vegetable intake could be one such factor and mean that people are likely to be able to enhance their mental wellbeing at the same time as preventing heart disease and cancer.

[sandaretreats]

The Role of Surya Namaskar in Yoga

 Yoga

 Yogic tradition is more than weight loss as  it strengthens muscles and whittles extra inches.The popularity of Surya Namaskar (sun salutation) is surging day by day Surya Namaskar is like drawing energy from sun through 12 fixed postures in the morning. The poses can be performed anytime of the day, these all posture taken from the Hatha Yoga

“Surya Namaskar stretches the muscles, makes the joints limber and strong, bones stronger and ligaments more flexible, and improves balance and posture,”

The poses are not easy for a beginner, but over the period of time a stabilized pace could be maintained.

The body consist the various system and organs which interrelated and coordinate with each other to give the best possible health and efficiently. It is very easy for these system to become disrupted .the result is disease and lack of vitality etc, Surya Namskar bring these system- the circulatory , reparatory, endocrinal, etc

Endocrine system ;This system plays an important part in determining our wellbeing as attitude towards of life, it consist of a large no. of different chemicals(Hormones)which interact with each other, reinforcing or counteracting each other. Even the slightest imbalance can cause widespread repercussion in the form of disease. A well known example is Fertility.

There are many other illness which are a direct result of hormones imbalance .the hormones are the officer of body , the brain is the commander and the part of the body are the solders, it is the hormones that mobilize and coordinate the different function of the body, Rates of growth, sexual function, excitability and so on are all controlled by hormones.

Surya Namaskar harmonizes this system helping to remove any irregularities by directly massaging the relevant glands and improving their blood flow imbalances of the endocrinal system often caused by mental  tension, Surya Namskar can help to remove of reduce this deeper cause of hormonal malfunction, especially if is supplemented by other Yoga practice.

Pose – 1

This is maiden posture in which you should stand straight in front of the sun early in the morning. Clasp your hands close to your chest while inhaling and exhaling.

Pose – 2

Raise your hands up and now move back with your hands while inhaling. Another way of doing this is ‘inhale chair pose’ in which you need to raise your hands with eyes towards the palms. Move down by bending knees a little.

Pose – 3

As you exhale now bow your body absolutely down. Try to bring your head closer to your knees.

    Pose – 4

As you inhale, extend your right leg backward with left leg’s knee touching your chest, hands firmly on the ground, and head straight.

Pose – 5

Hold your breath in the push-up position.

Pose – 6

This is one of the trickier Surya Namaskar steps, requiring you to exhale while touching eight body parts to the ground in a reversed reclining position: head, chest, hands, feet, and knees

Pose – 7

As you inhale, move your head up with chest wide open on the support of hands. Raise your half with head pointing at the sky.

Pose – 8

Exhale while pushing up your midsection as if your body is shaped like reversed V with your head between your arms.

Pose – 9

While inhaling, do a reverse of pose no. 4.

Pose – 10

While exhaling, bend your upper body close to your knees with hands firmly on the ground besides feet.

Pose – 11

As you inhale, pose like a warrior.

Pose – 12

Repeat the pose no. 1.

Though Surya Namaskar yoga has been found miraculous in developing the sense of wellness, it is not recommended for all and sundry, especially not for individuals with upset heart, arthritis, or backbone problem.

People sometimes misunderstand what Surya Namaskar stands for, and thus are reluctant to adopt or explore it – it can be thought of as a form of yoga that necessitating stretches. While stretches are of course necessary, Surya Namaskar goes beyond just stretching. Yoga improves your flexibility and strength and therefore everyone with any body structure can bring balance in their body, mind, and spirit by practicing miscellaneous yoga poses, Surya Namaskar yoga being one of them.

[sandaretreats]

The benefits of Coconut water

Coconut water is said to be the ultimate thirst quencher and offers a tasty alternative to water. This pure liquid is packed with nutrients that yield an array of health benefits. Here are the Benefits of Coconut Water that explain why it has become so popular:

1. Aids in Weight-loss Efforts.

The fat content in coconut water is extremely low, so generous quantities can be consumed without the fear of immediately packing on the pounds. It also suppresses the appetite and makes you feel full because of its rich nature.

2. Picture-Perfect Skin.

For those with acne or other blemishes on the surface of the skin, topical application of coconut water can go a great distance as it has the ability to clear up and subsequently tone the skin. It also moisturizes the skin from within if ingested orally and eliminates large amounts of oil. This explains why products such as facial creams, shampoos, conditioners and lotions that contain traces of coconut extract are more effective.

3. The Ultimate Hangover Remedy.

Next time you overdo it and drink more than your belly can handle, consume coconut water to settle your stomach. It will also replace those essential electrolytes that exit the body if you experience bouts of frequent urination and vomiting.

4. Facilitates Digestion.

If you constantly encounter difficulty during the digestion process, coconut water may provide a source of relief. Because of its high concentration of fiber, it aids in the prevention of indigestion and reduces the occurrence of acid reflux.

5. Boosts Hydration.

The ingredients in coconut water are way more effective at hydrating the human body than those of sports and energy drinks. During rigorous exercise or extended periods of physical activity, the human body loses mineral-rich fluids. However, coconut water serves as an excellent replacement medium with 294 mg of potassium and 5 mg of natural sugar per glass, unlike your favorite sports drink that only contains half of the potassium content and five times the amount of processed sugar. In addition, the sodium count is only 25 mg, which is relatively low compared to the 41 and 20 mg found in sports drinks and energy drinks respectively.

6. Reduces Blood Pressure.

In many instances, a disproportionate level of electrolytes can result in high blood pressure. Because coconut water contains an adequate supply of each, it can be used as a balancing mechanism. In some instances, it is recommended that coconut water be consumed at the start of each day to foster the balance of these electrolytes.

7. Rich in Nutrients.

Unlike any other beverage on the market, coconut water contains five essential electrolytes that are present in the human body. These include: calcium, magnesium, phosphorous, potassium and sodium. Because of its unique composition, coconut water can be enjoyed by individuals with varying medical conditions.

8. Compatible with Human Blood.

Since it is isotonic to human plasma, coconut water can be used in extreme emergencies to quickly rehydrate the human body if administered intravenously. It is not uncommon for the drink to be used in poorer, third-world countries to save human lives.

[sandaretreats]

7 yoga asanas that can give you glowing skin

7 yoga asanas that can give you glowing skin

You’d be surprised to know that yoga can rejuvenate your skin and make you look gorgeous.  A day or two before a party or a gathering we are all rushing to the nearest spa or beauty salon to get our facials and clean-ups done. Why don’t we consider fixing a beauty routine that gives us the party glow naturally and permanently. And the best part is that beautiful skin doesn’t always translate into empty pockets. Here’s finally a zero investment and a healthy way to get that gold radiance on your skin and prevent dermatological problems like acne, dullness, etc.

Yoga is the answer to all our beauty and well-being troubles.  The ultimate aim of yoga is to enhance one’s physical and mental health. The yogic approach to health and beauty is a perfect blend of posture training with rhythmic breathing which helps in purifying various nerves. The result  – confident and naturally beautiful you.

The prime advantage of yoga is that every single technique that your practice has a multitude of benefits. For instance, yogic techniques help you stay stress free, healthy, improve your concentration, help you coordinate better, make you aware of your body so that you understand it better and help you stay disciplined.

Here are a few ashtanga yoga techniques to get the perfectly flawless and glowing skin that everyone would envy you for.

Yoni Mudra – Detachment from chaos:

                        Sit cross legged in Sukhasana – the easy pose

Place your thumbs on your ears and index figures on you closed lashes

Now put your middle fingers on your nostrils, the ring fingers above your upper lips and little fingers below your lower lips

Ensure that your elbows are parallel to the ground

Concentrate on your breath while in this mudra

Stay in the mudra for 5 to 10 mins

Note: You don’t need to apply pressure with your fingers

Yog Mudra – The Yoga Pose:

                      Method:

Sit in Sukhasna 

Hold your left wrist with your right hand at the back

Inhaling pull your shoulders behind and expand your chest

Exhaling bend forward and touch your right forehead to your right knee

Inhaling return to the starting position

Repeat the steps and touch your forehead to left knee and then in the middle

Repetitions: 2 rounds

Kapal randhra dhouti – Yogic Facial Massage:

                        This is the Yoga Institute’s signature yogic facial massage. It is an excellent technique that will make you want to forget your expensive skin treatments. It stimulates all your facial nerves and over time gives a natural, beautiful glow. It also help you relax and de-stress.

Method:

Gently but firmly massage your forehead with your fingers starting from the centre of your forehead till the temples

Gently pinch your eyebrows along the length. Repeat this three – four times

Massage the around your eyes in circular motion

In outward strokes massage your checks

Look up and massage your neck in upward strokes

Note: You don’t need to use oil or cream for this technique.  A gentle massage with your fingers will be sufficient.

Kapalbhati – Breathing Technique:

                      Method:

Take a deep breath.

Forcefully exhale through your nose rhythmically.

Note:

Please keep in mind that kapalbhati is different from stomach pumps. So, focus on exhale through your nose and not on the movement of your stomach.

Asanas:

Standing chakrasana – The wheel pose:

                    Method:

Stand erect with your feet apart and parallel. Interlock your hands in the front.

Inhaling raise your hands up and bend backwards

Exhaling bend forward and swing your arms behind. Interlock your fingers at the back and pull towards your head

Inhaling return to the staring position

Repetitions: 3

Dhanurvakrasana – The bow pose:

                      Method:

Lie down flat on your stomach with legs stretched out and arms by your side

Bend your legs and catch your ankles. Simultaneously, pull your ankles and raise your legs.

Inhaling, raise your head and neck upward. Hold the position

Exhaling, return to the starting position

Repetition: 3 rounds

Paschimottanasana – The seated forward bend pose:

                      Method:

Sit on the floor and inhaling stretch your legs in front of you.

Keep your knees firm and ensure that you don’t bend them while doing the asana

Exhaling bend forward, hold your toes and try to touch your forehead to your knees

Maintain the pose for 10 seconds

Inhaling return to the starting position

Repetitions: 3 rounds

[sandaretreats]

Yoga for your spine

Yoga and your Spine

The large muscles and strong bones in our bodies protect sensitive nerves while flexible tendons and ligaments allow our spine to move in all different ways, making our spine an incredible combination of flexibility and strength.  Regular yoga back bending sequences can help increase mobility and strengthen the supporting muscles around the skeleton.

  Yoga Backbend Sequence

  Backbends offer some fundamental principles and techniques that play a strong role in strengthening the core. Yoga backbend poses are divided into three broad categories:

  Traction: Where the body is bending with gravity and the muscles in the front of the body are active, helping to control the rate of movement and range. Poses include camel pose or dropping back to wheel pose.

Leverage: Where the strength of your legs or arms is used to deepen the backbend. Poses such as Bow or Cobra contributed to leverage.

  Contraction: Where the muscles in the back contract to overcome gravity. Poses you can relate to are the ones where you lie prostrate such as Locust.

Backbend Yoga Poses

  Prior to engaging into yoga backbend poses you must begin a warm up routine. It is very important to properly warm up before you start backbends as it will lower the chance of injury and offer greater balance.

  Warm up poses for backbends:

Cat Cow variations and Sun salutations: These poses will enable your muscles and prepare your spine to go easy through the Cobra pose or Upward Facing Dog pose.

Backbends benefit from open and relaxed hips to surrounding muscles including the thighs and the psoas. Lunge or reclined hero pose are also considered worthy for the thigh.

    Role of Glutes in Backbend

  Many people have questions whether or not buttock muscles must be relaxed or active when doing a backbend pose. Well it’s almost impossible for the glutes to stay relaxed, anything that you do in that backbend connects the whole area of your spine and its surrounding muscles. When you are doing the bridge pose create an action of drawing the heels towards you with feet intact. This burns muscles of your legs hamstrings and lower glutes offering a nice challenging warm-up.

  Physical Benefits of Yoga Backbend

Stretches and opens up shoulders and chest where we hold tension.

Stretches hip flexors.

Strengthens legs, arms and particularly back muscles.

Improves posture by increasing mobility of the spine.

Alleviates back and neck pain.

Psychological Benefits

  Backbends open our upper body and chest stimulating the heart chakra allowing us to open even fuller to our lives, experiences, relationships and most of all emotions.

When we are in danger our body’s usual response is to curl in, this means protecting our most vulnerable spot/part, that is, the heart. Backbends are the very opposite, they signify exposing oneself to the world which takes courage. Overcoming our fears on the mat can give us courage off the mat too. Doing a backbend for the first time can perplex and overwhelm you due to the alignment and complex positioning but this very action also infuses courage to attempt the backbend.

  The Backbend Bench Equipment

  Yoga backbend bench is a beautiful crafted bench which facilitates a huge variety of stretches and poses. It has the following physiological benefits:

Stretches chest and shoulder muscles.

Stretches pelvic and abdominal muscles and organs.

Relives stress, depression and hypertension.

Counteracts humpback.

The yoga backbend bench provides a unique combination of back-muscle stretch and spinal traction.

  Conclusion

  Backbends help in improving posture and boosting confidence. Do it safely and mindfully to enjoy its amazing benefits.

      Physical benefits

  Backbends are invigorating and strengthening. They stretch the hip flexors and help open up the shoulders and chest, an area where lots of us hold tension.  They build strength and power in the legs, arms and back muscles. By increasing mobility and awareness of the spine backbends improve posture and can help to alleviate some kinds of back and neck pain.

    Psychological / energetic benefits

  As backbends open the chest and upper body they stimulate the Heart chakra (Anahata) allowing us to open more fully in our lives too; to our emotions, experiences and in our relationships.

Strong backbends can sometimes release stored emotions: frustration, fear, anger, sadness as well as joy and love, so it’s not unusual to feel some of this again as it works through your body. I’ve felt irritated after a backbend class but I’ve also finished a practice with a real sense of love and compassion. Either way, for me I would rather have these emotions released!

So go safely and mindfully with your practice and enjoy the benefits of this release. Practice with softness & stay with the breath.

[sandaretreats]

Treating Thyroid with Yoga

Yoga and Thyroid

Yoga is effective in thyroid diseases treatment. The thyroid gland or simply thyroid is one of the largest endocrine glands in our body. The thyroid is situated in front of the neck and it quite visible when it enlarges, especially when we swallow. Enlargement of the thyroid gland is one of the symptoms of a thyroid disease.

  Even though there is increasing prevalence of thyroid disorders today, there are numerous treatment options available to patients. Of course, every treatment would take time to show results, but in the meantime, you have something to cheer about. With yoga and meditation you can help overcome thyroid problems. So just add a few minutes of yoga practice to your regular treatment as that will help reduce stress and also make your everyday life smoother and happier and control the sensitivity of other hormones in the body.

  Thyroid disorders can be of many types but the two most prevalent ones are:

  Hypothyroidism (underactive thyroid)

Hyperthyroidism (overactive thyroid)

    Symptoms of thyroid imbalance:

  You may be slowly feeling disinterested in everyday affairs, getting lethargic and developing a laid-back attitude towards everything.

You may be doing just the routine work as always but feel more fatigued than usual.

You just don’t seem to understand why you remain constipated of late.

Your friends have started noticing a sudden weight gain and you can’t seem to explain why as you’re not even overeating!

You look at yourself in the mirror these days and notice your face looks puffy.

You are feeling upset seeing your long, thick hair begin to thin suddenly and there are bunches of hair lying scattered all over the house.

 Menstrual cycles are irregular.

You are noticing excessive hair growth on the face which is becoming embarrassing.

  Other symptoms of thyroid imbalance

Weight gain

Aches and pain

Feeling cold

Nervousness and irritability

Neck discomfort/ Enlargement

Hair/skin changes

Fatigue

Muscles and joint pain

Pranayama for treating hypothyroidism, thyroid problems:

Bhastrika Pranayama

Kapalbhati Pranayama

Anulom Vilom Pranayama and Nadi Shodhan

Bharmari Pranayama

  Yoga Posture for Thyroid Problem

Sarvangasana: Is one of the most beneficial postures for this condition. It stimulates the thyroid gland to function properly and also helps stimulate other glands in the head region such as the pituitary and pineal glands, which also have an indirect effect on the functioning of the thyroid gland.

Viparitakarani: This asana also helps increase blood flow to the head and neck region, making it perfect to aid your thyroid glands function.

JanuShirasasana: This asana helps improve and strengthen the spinal column and massages the thyroid gland — thereby helping it function better.

Matsyasana: With your neck bent away from your body, this asana is aimed at gently massaging the thyroid gland.

Halasana: Another asana that works just like the sarvangasana, the halasna is great to help increase blood flow to the thyroid and improve its functioning.

Marjariasana: Also known as the cat stretch, this asana helps your body relax and relieves the symptoms of hyper and hypo thyroidism.

Surya Namaskar: A set of 12 asanas, this yoga pose helps you lose weight and beat one of the most troublesome symptoms of hypothyroidism — weight gain.

[sandaretreats]

Hypnosis Demystified

What if I get stuck in the subconscious and never able to come back to conscious state? I frequently face this question from some clients.

The concept of hypnosis stated with Franz Anton Mesmer was a German physician with an interest in astronomy, who theorized that there was a natural energetic transference that occurred between all animated and inanimate objects that he called animal magnetism, sometimes later referred to as mesmerism. The application of the theory further moved from different psychologists of that time from James Braid to Milton Erickson.

While definitions can vary, the American Psychological Association describes hypnosis as a cooperative interaction in which the participant responds to the suggestions of the hypnotist. While hypnosis has become well-known thanks to popular acts where people are prompted to performs unusual or ridiculous actions, the technique has also been clinically proven to provide medical and therapeutic benefits, most notably in the reduction of pain, anxiety and reducing stress.

Self hypnosis involves one hypnotizing oneself and can also be described as an altered state of consciousness which can be achieved when one relaxes and focuses on self suggestions/affirmations. Actually one achieves this state several times in a day while daydreaming, driving etc. Because it is easy to drift away from thoughts a hypnotherapists helps achieve this state either via imagery or visualizations. In my observation, hypnotherapy uses the same path of visualizations that our subconscious mind uses to analyze and give out experiences through dreams thereby making an impression on our sub conscious by creating positive new impressions or replacing the not so good once.

Myths about Hypnosis:

  Myth #1: The Hypnotist will be able to control my mind.

Myth #2: I will be made to perform embarrassing acts, such as bark like a dog, or walk like a duck.

Myth #3: Hypnosis comes from “Black Magic” or is “Supernatural”.

Myth #4: If I become Hypnotized, I may not be able to snap out of it, or Hypnosis is Dangerous.

Myth #5: I have never been in Hypnosis before.

Myth #6: Hypnosis is a “Miracle Cure”.

Myth #7: Hypnosis is a great tool to get someone to “confess”.

Myth #8: When Hypnotized, I will lose all sense of my surroundings, and will have no memory of the session.

Myth #9: I can’t be hypnotized because my mind is too strong/ disciplined.

[sandaretreats]

Yoga for Impotency (Erectile Dysfunction) & Spermatorrhoea

Yoga for Impotency (Erectile Dysfunction) & Spermatorrhoea

Yoga is often described as the complete science of life as it helps a person lead a happy and healthy life. It is also said that by practicing yoga, a person can get rid of all health problems and live a balanced life. Yoga is so effective that one can even get cured of impotence by practicing certain yoga poses regularly.

Impotence has become one of the biggest concerns of male society and hence it also indirectly affects the female society. Although impotence does not have any serious physical consequences, it can lead to mental complications as a person may become mentally distressed because of it. In case a person is not involved in a sexual relationship, impotence can greatly reduce his chances of actually being in one. At the same time, if the man is already in a sexual relationship with a woman, the relationship may undergo stress and not survive for long.

 Vascular (blood vessel) disease – Because erections are caused by the buildup of blood in the shaft of the penis, poor blood flow in the penis can result in problems with erection. Damage to blood vessels can be caused by hardening of the arteries (atherosclerosis) or damage to blood vessels from trauma. Vascular disease is believed to be the most common medical cause of erectile dysfunction.

Nerve damage (neuropathy) – Nerves must work normally for a man to be able to get and keep an erection. Nerve damage can result from diabetes, multiple sclerosis, prostate surgery or damage to the spinal cord.

Psychological factors – Sexual problems sometimes are caused by psychological issues such as depression, anxiety, guilt or fear. At one time, psychological factors were thought to be the major cause of erectile dysfunction. Doctors now know that physical factors are present in most men. However, embarrassment or “performance anxiety” can make a physical problem worse. Erectile dysfunction caused only by psychological causes is found most commonly in young men.

Medications - Many medications cause problems with sexual functioning, including drugs prescribed for high blood pressure, depression, heart disease and prostate cancer.

Hormonal problems – Abnormal levels of certain hormones, such as testosterone, thyroid hormone and a pituitary hormone known as prolactin, can interfere with erections and sex drive (libido). This is an uncommon cause of erectile dysfunction.

It is our changing lifestyle that has contributed to the rise of impotence or sterility in men. Impotence, a disorder where a man’s penis is unable to get erection during sexual intercourse, is mainly due to the inadequate blood supply to the male reproductive system. Although several medications are available to get rid of this problem, the best way to cure impotence is through the yogic way. Medicines may have side effects, but with yoga, there are no side effects.

One has to understand that anything related to stress or anxiety contributes heavily to impotence as it interferes with relaxation that is absolutely necessary for erection. This is where yoga comes into play naturally. Yoga is all about relaxation and stress-busting. While stress leads to erectile dysfunction, yoga reduces stress and helps in the treatment of impotence. Yoga is an effective exercise as it not only cures impotence but also improves overall health.

Practice yoga regularly if you want to get permanent results. However, all these yoga poses should be practiced regularly for about 1 to 2 months to get the results since yoga is a slow healing process. One should also take care of the fact that the poses are done under the expert guidance of a yoga teacher.

There are many causes of Impotency (Erectile Dysfunction) & Spermatorrhoea. Some are listed below:

Diabetes.

Kidney problems.

Neurological problems.

Weak nerves.

Blood Vessel disease.

Hormonal imbalance

Heart disease.

High blood pressure.

Addiction of Tobacco.

Excess Alcohol.

Excess Smoking.

Treatments for prostate cancer.

Prostate enlargement.

Obesity.

Depression.

Stress.

Low confidence.

Psychological issues.

  Benefits of yoga

Yoga enhances energy level and stamina.

Yoga boosts the sexual life and normal life of a person.

Helps to cure physical and mental problems.

Increases sexual desire.

Increases positive thinking.

Build up self confidence.

Cures erectile dysfunction.

Yoga cures premature ejaculation.

Yoga improves blood circulation.

  Tips

You must first stop worrying and think positively instead as all problems are temporary, not permanent. Your mind is the main thing- so think positively and get positive results.

Though there are several drugs available in the market to treat this problem, these drugs have some side effects. On the other hand, Yoga is the best solution to strengthen the sexual power without any side effects. Regular practice will show definite results in few days.

In most cases research has seen that due to low confidence a person finds himself incapable to perform sex. Yoga helps to make you mentally and physically stronger.

Start running daily if you can.  It will increase the blood flow in your body specially abdomen area and penis.

Stop masturbation on daily basis. Masturbation habit can cause problems if done too often.

Precautions

Consult your doctor if you are suffering from a serious health problem, like an abdomen injury.

Practice yoga under expert guidance.