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Best Yoga Exercises For Weight Loss To Mark International Yoga Day 2021

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Yoga is typically associated with calming the mind, but there is more to it than that. If done with both discipline and dedication, yoga can also help you lose weight and stay fit. When’s a better time to try out yoga than on International Yoga Day 2021?

Celebrated on June 21 every year, the day aims to help spread awareness about yoga’s many benefits. A complete  body workout, yoga is a great way to get fit and be healthy. To help you on your fitness journey, here are the best yoga exercises for weight loss, best yoga equipment list and yoga apparel that you can buy.

1. Plank

Plank pose photo by Unsplash (CC0)

While simple, holding a plank is one of the best ways to lose fat around your core. It may not look like much, but hold this position for a few minutes and you will start feeling its effect on your abdomen. Subtle adjustments can also increase its intensity.

For this exercise, make sure to get yourself one of the best yoga mats available, the Mind Reader from Best Buy. Thicker than most mats on the market, it’s made from high-density foam to make it more comfortable.

2. Triangle (Trikonasana)

Screen Shot 2021-06-21 at 6 Triangle (Trikonasana) Photo by Unsplash (CC0)

While this pose is not as intense as the others, it’s still a good way to tone your abs. While simple, the twisting motion helps not only reduce fat spots in your belly but also improve your overall digestion. Engaging the leg and arm muscles also help reduce fat.

For this position, you can use a yoga block under your arms for support if you still can’t reach the floor. GoFit Yoga Black is sturdy enough to last long-term use.

3. Warrior (Virabhadrasana)

Screen Shot 2021-06-21 at 6 Warrior (Virabhadrasana) Photo by Unsplash (CC0)

Also known as the Warrior II pose, the Virabhadrasana is a yoga asana that can help you lose weight and gain abs by concentrating on your core muscles. The more you hold the pose, the better results you’ll get.

Aside from helping you lose weight, it’s also a fantastic pose to help improve your overall balance, which is very useful when practicing yoga.

4. Warrior III (Virabhadrasana C)

Screen Shot 2021-06-21 at 6 Warrior III (Virabhadrasana C) Photo by Unsplash (CC0)

If you want to tone your butt, then this pose is for you. It’s also a great position to strengthen your back, legs and arms.

Take this position further by contracting your abs to help improve your balance and better flatten your belly.

5. Bridge (Setu Bandha Sarvangasana)

Screen Shot 2021-06-21 at 6 Bridge (Setu Bandha Sarvangasana) Photo by Unsplash (CC0)

The bridge pose is fantastic for weight loss, thyroid and glutes. The pose does this by gently massaging your thyroid gland to produce the metabolism-regulating hormone. Pressing down on your feet also engages your thighs and back end, which helps tone the muscles there. It also improves your digestion.

In case you need support to prop up your back, use the REEHUT Yoga Bolster from Amazon as it provides all-around stable support for the body.

6. Bow Pose (Dhanurasana)

Screen Shot 2021-06-21 at 6 Bow Pose (Dhanurasana) Photo by Unsplash (CC0)

One of the best positions to lose fat, the dhanurasana helps massage the abdominal organs, improve digestion and strengthen thighs, back and chest. The position also stretches the whole body, which helps tone muscles thanks to improved blood circulation.

As this position can be a bit challenging for beginners, you can achieve it with the help of the SANKUU Yoga Strap. It helps make stretches safer and easier.

7. Easy Pose (Sukhasana)

Screen Shot 2021-06-21 at 6 Easy Pose (Sukhasana) Photo by Unsplash (CC0)

While it is the most basic yoga pose, this cross-legged sitting position helps stretch your knees and ankles while also strengthening your back. It can also help open up tight hips and is a good beginner position for people who want to use yoga to lose weight.

To help you with this position, get the Florensi Meditation Cushion from Amazon. It will help lift your hips and allow you to slightly roll forward, supporting the natural curve of your back. It also aligns your spine for a more comfortable position.

8. Downward Dog (Adho Mukha Svanasana)

Screen Shot 2021-06-21 at 6 Downward Dog (Adho Mukha Svanasana) Photo by Unsplash (CC0)

Looking for a way to tone your whole body? This asana should help you by strengthening your arms, back and thighs. You can also engage your thigh muscles by rotating them inward then do the same with your upper arms.

To help you with this pose, you can get these Trademark Innovations Yoga Wedges, as these will help prevent your wrists and ankles from aching after.

After the best yoga poses for beginners, here are some of the best yoga apparel you can get to help you get the most out of every yoga session:

Screen Shot 2021-06-21 at 6 Dudes Yoga The Girlfriend Tank dudes.yoga

While mostly a relaxing exercise, yoga can still be pretty demanding on the body and leave you sweating by the end. This racerback tank is soft, lightweight and form-fitting, letting your body breathe so you can focus on staying in shape.

Screen Shot 2021-06-21 at 6 Dudes Yoga Traditional Fleece Shorts dudes.yoga

Not only are these fleece shorts perfect for yoga and working out, they’re also stylish enough for going out or just lounging around. Soft and comfy with an elastic waistband, it’s a nice addition to your yoga clothes.

Screen Shot 2021-06-21 at 6 Adidas Cozy Yoga Bra adidas.com

Made to help you avoid discomfort and give you ample support, this cozy yoga bra from Adidas is made from water-absorbent materials designed to wick sweat from your body, making it perfect for long yoga sessions. Best of all, it’s made from Primegreen, a series of high-performance recycled materials.

Screen Shot 2021-06-21 at 6 Adidas Yoga Power Mesh 7/8 Tights adidas.com

These yoga tights by Adidas are made from moisture-wicking materials, to keep you comfy and dry and make for a great addition to your workout clothes.

Screen Shot 2021-06-21 at 6 Adidas X Zoe Saldana Aeroready Long Sleeve Tee adidas.com

If you don’t want to wear just a sports bra during your workout, then put on this comfy long sleeve tee from Adidas. It has moisture-absorbing Aeroready to keep you feeling dry and fresh. This long-sleeve tee should keep you comfortable while trying to do all those yoga poses.





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Feeling Tired All The Time? Possible Causes And Solutions

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Long days of work, lack of sleep, and stress at the office can be the most common factors that make you feel tired. However, feeling “tired all the time” (TATT) without known reasons can be an indication of an underlying health issue that needs immediate attention.

Finding the exact cause of the lingering tiredness can be the first step toward solving the symptom.

Health conditions that cause fatigue:

1. Anemia – Anemia is one of the most common causes of fatigue. A person who has anemia does not have enough red blood cells in the body, causing symptoms such as tiredness, dizziness, feeling cold and crankiness.

Most often, anemia is caused by iron deficiency. Hence, the condition can be best resolved by including iron-rich foods in the diet and use of iron supplements.

2. Sleep Apnea – It causes the body to stop breathing momentarily during sleep. The condition can affect the quality of sleep and hence make you feel fatigued.

For milder cases of sleep apnea, lifestyle changes such as losing weight or quitting smoking can help solve the sleep disorder. In more severe cases where there is an obstruction in breathing, surgeries and therapies can help.

3. Diabetes – A person who has diabetes has changes in blood sugar level, which can cause fatigue. A patient who is already on diabetic medication can also experience tiredness as a side effect of the medication.

Early identification and taking the correct treatment is the key to managing diabetes. Losing extra weight and having a healthy diet also help in the treatment.

4. Thyroid – Thyroid diseases can be due to an overactive or an underactive thyroid gland. In people who have an underactive thyroid (hypothyroidism), the metabolism slows down leading to symptoms such as lethargy and fatigue. In people with an overactive thyroid (hyperthyroidism), the metabolism speeds up leading to fatigue and difficulty sleeping.

Right diet and lifestyle choices, along with medications, can help in thyroid management.

5. Infections – A person can show symptoms of fatigue when the body is fighting a viral or bacterial infection. Infections ranging from the flu to HIV can cause tiredness.

Along with fatigue, other symptoms such as fever, headache, body aches, shortness of breath and appetite loss can also accompany the infection. Treating the symptoms and taking adequate rest helps in faster recovery.

6. Food allergies – Fatigue may be an early warning sign of hidden food allergies and autoimmune disorders such as celiac disease. Identifying the allergen using a food allergy test or through an elimination diet can help in allergy treatment.

7. Heart disease – If you feel exhausted from an activity that used to be easy, then it is good to check your heart health, as fatigue can be an indication of underlying heart disease.

8. Depression/ anxiety – Fatigue can also be an indicator of a mental health disorder such as depression or anxiety. A combination of medication and psychotherapy can help relieve symptoms.

Lifestyle causes

Apart from serious health conditions, certain lifestyle habits such as dehydration, poor diet, stress and insufficient sleep can cause exhaustion. Having a well-balanced diet, regular exercise and routine sleep can help solve fatigue caused by lifestyle habits.

Published by Medicaldaily.com



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How To Overcome Your Sleep Debt And Reclaim Energy

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Picture this: you’re burning the midnight oil, studying or binge-watching your favorite shows, all at the expense of a good night’s sleep. Have you ever stopped to think about the toll it takes on your body and mind? The consequences can be more serious than you might realize.

Not getting enough sleep can translate into a multitude of issues, including weight gain, lack of focus, tiredness, a haze of confusion, and even depression. If you too are encountering similar issues lately then chances are you have a sleep debt.

Wondering what is sleep debt?

People from 13-18 years of age need 8 hours of sleep, whilst adults beyond that age will require at least 7 hours of snooze.

Sleep debt is a collection of the total hours you haven’t slept or traded your sleep for something else. Sleep debt keeps piling up as a person falls short of the total hours of sleep recommended for an adult, according to the Centers for Disease Control and Prevention.

And when you keep letting go of your sleep for other activities, the body adapts to the new normal and effects start to reflect on the energy levels, which deplete.

“However, like every other debt out there, this too has a repayment option,” Dr. Kunal Kumar, medical director of the Sleep Center at Einstein Medical Center in Philadelphia, told Livestrong.

Below are some expert-vetted ways you can pay back the sleep debt. (Courtesy: Livestrong and Sleepfoundation)

Just like financial debt, imagine sleep debt as a debt you owe to your body. It needs to be repaid. The good news is that catching up on sleep is indeed possible.

  • Maintain a set sleep schedule: Overhauling the sleep schedule is a pretty difficult task to achieve, and it’s best to do that gradually. Create a set sleep schedule by making some small changes to your routine. Instead of making abrupt shifts in your bedtime or wake-up time, adjust them gradually by 15 to 30-minute increments.
  • Minimize your gadget usage: Wind down activities and minimize electronic usage before bed to promote better sleep. Relax and prepare for quality sleep by dimming the lights and setting an alarm for 30 minutes to an hour before bed.
  • Reshuffle your sleeping arrangements: Are you finding it hard to get a good night’s sleep due to excessive sweating? Well, here’s a handy solution: consider upgrading to a cooling mattress or opting for cooling sheets. These innovative sleep essentials can help regulate your body temperature, and keep you comfortably cool throughout the night, ensuring a more blissful slumber. Memory foam pillows can work wonders in relieving neck and back discomfort in case you are struggling with backache.
  • Improve the bedroom environment: Create a sleep-friendly bedroom environment by adjusting the temperature for comfort, and blocking out disruptive lights, or noises that might disturb your restful slumber. And if your mattress, pillow, or sheets are worn out or no longer providing the support you need, consider treating yourself to new ones.

Published by Medicaldaily.com



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Omega-3 Fatty Acids Slow The Progression Of Amyotrophic Lateral Sclerosis: Study

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Omega-3 fatty acids are known for a range of health benefits, from promoting brain and heart health to reducing inflammation and protection against several chronic conditions.

In a new study, researchers found that omega-3 acids, especially the type found in foods like flaxseeds, walnuts, chia seeds, canola oil and soybean oil, can slow down the progression of amyotrophic lateral sclerosis (ALS).

It is a debilitating nervous system disease that gradually worsens over time and can be fatal. The condition results in a loss of muscle control and affects the nerve cells in the brain and spinal cord. It is also known as Lou Gehrig’s disease after the baseball player who was diagnosed with it.

The initial symptoms of the disease include muscle weakness, difficulty in walking and hand movements. The symptoms can slowly progress to difficulties with chewing, swallowing, speaking and breathing.

The exact cause of ALS is not known. However, around 10% of people get it from a risk gene passed down from a family member. It is estimated that more than 32,000 people in the U.S. live with the condition.

In the latest study, researchers from Harvard T.H. Chan School of Public Health in Massachusetts evaluated 449 people living with ALS in a clinical trial. The team assessed the severity of their symptoms, the progression of their disease, along with the levels of omega-3 fatty acids in their blood, for 18 months.

The study suggested that alpha-linolenic acid (ALA), a type of omega-3 found in plants, is particularly beneficial in slowing the progression of ALS. The participants with the highest levels of ALA had a 50% reduced risk of death during the study period compared to those with the lowest levels of ALA.

Researchers also found a reduction in death risk in participants who had eicosapentaenoic acid, the type of omega-3 fatty acid found in fatty fish and fish oil, and linoleic acid found in vegetable oils, nuts and seeds.

A previous study conducted by the same team suggested that a diet high in ALA and higher blood levels of the nutrient could reduce the risk of developing the condition.

“In this study, we found that among people living with ALS, higher blood levels of ALA were also associated with a slower disease progression and a lower risk of death within the study period. These findings, along with our previous research suggest that this fatty acid may have neuroprotective effects that could benefit people with ALS,” said Kjetil Bjornevik, the lead author of the study.

Published by Medicaldaily.com



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