Health

Amit Babhulkar published in Health

12 Steps of Surya Namaskar You Need to Do Correctly

We know it is not always possible to go to the gym and work out to keep yourself healthy. But taking out 15 min from your busy schedule and doing sun salutations can give many benefits to your body physically and mentally.
If you are one of them who are little aware of what is Surya namaskar and how to practice it. Then read this article to learn how to do sun salutation step by step.
Surya Namaskar is a series of asanas in itself, every part of the body gets exercised by performing Surya Namaskar. Practicing it regularly can benefit you in all joints pain like wrists, elbows, shoulders, spine, knees, ankles.
It also helps in increasing the agility of the body. Surya namaskar is useful for complete body enhancement. Sun salutations are useful to increase the dumas.
It helps in purifying the blood of your body, improving blood circulation, and removing toxins from the blood.
It often happens that we practice sun salutations for years, but you must have questions about it like how to do it?
Today we are going to discuss how to perform each step and position of a sun salutation to maximize the benefits of Surya Namaskar.

1. Namaskarasana: Both feet should be connected to each other as connecting both legs help to improve the balance of the body. Both hands should be in the middle of the chest. The elbows and wrists should be in the same line which helps to elongate your shoulder and stretch your chest.

2. Upper arm posture: It often happens that we take waist to back, chest to the front, and hand-stretched on upside makes the wrong posture.
This posture puts unnecessary strain on the waist.
By raising hands up and taking the neck too much behind can cause an imbalance of the body.

3. Uttanasana: In this posture, it is expected that the palms of both hands should be placed beside the feet. Initially, your hand will not be able to touch the ground without bending knees but with regular practice, you will be able to do it.
The neck should bend inwards and should touch the knees should be bent. Doing so will increase the flexibility in your back and knee.
4. Ekpadaprasaranasana:
In this asana, it is expected to move the legs backward without moving your placed hands from the ground.
People often do mistakes by forwarding their hands, so it does not impact positively on the thigh and hip joints.
The heels are expected to bend with both feet fully bent up to the knees. Bending the heel makes the ankle flexible.

5. Dandasana: With both feet back, shoulders, waist, and heel should be in a diagonal line. Instead, stay in the plank position. Doing so helps strengthen the wrists and shoulders.

6. Ashtanga Namaskarasana: In this position, it is expected to bring the chest forward by bending hands at an angle.
But we often do mistakes by placing knees on the ground and relaxing whole-body weight on the knees.
7. Bhujangasana: Try to lift the whole body by straightening the arms at the corners. Try to move the neck back as much as possible, so that the spine bends backward from the neck to the waist to increase its flexibility.

8. Adhomukhashvanasana: It is expected to push the spine towards the feet with the help of hands. It is expected to keep the heel of the foot on the ground. As soon as this happens, the muscles of the pelvis and the muscles of the back of the thigh will be stretched. This will free the blood vessels to relieve pain in the knees.
9. Ekpadaprasaranasana: When bringing the back placed leg forward, it does not come forward due to the size of the abdomen or lack of flexibility in the thigh muscles.
In such a case, the leg comes forward by turning around on the outside. But the foot is expected to come in between both hands.
10. Uttanasana: In this asana, it is expected to repeat asana number 3 with forwarding another leg.
For this, both the legs should be brought forward in the line of both hands

11. Upper arm posture: In this position, while breathing, with both hands on the chest, take a sitting position with the chest muscles stretching the abdominal muscles, which will completely relieve the contraction and spreading tension of the spinal cord during sun salutation. When the body is stretched properly, the body will acquire lightness.

12. Namaskarasana: The sun salutation should be performed systematic way so that at last position should be with both legs joined and the salutation of both hands should be in the middle of the chest.
Only after adjusting each seat in this way can the sun, mascara benefit the waist, back, and knees.

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Alex Timothy published in Health

Impact of Bad Mental Health And Physical Health For Men

Mental Health

People frequently use the terms mind and body interchangeably. When it comes to mental and physical health, however, the two should not be considered separate. Poor physical health can raise your chances of having mental health issues. Similarly, poor mental health can hurt physical health, increasing the risk of certain diseases.

Causes Of Bad Mental Health And Physical Health

It’s difficult to pinpoint what causes depression and anxiety because everyone’s situation is unique.

Some of the most common causes of bad mental and physical health in men include:

Men who strictly adhere to traditional masculine norms are more prone to suffer from mental illness.

Trauma: 

This might involve significant emotional events such as sexual abuse, combat, or being exposed to high-stress conditions daily.

Stress: Workplace stress and a lack of social support link to an increased risk of mental health problems in men. 

Furthermore, stress can cause intestinal muscular spasms and problems with erections. 

Traditional gender roles:

This can include feeling obligated to be a provider or societal conventions that prevent males from expressing their emotions. Suffering from Erectile Dysfunction can also be a matter of ridicule for some men, thus leading to mental health issues.

Childhood maltreatment or family problems:

Any adversity experienced as a child might lead to an increased chance of mental health problems in adulthood.

Work Loss:

Unemployment and retirement have both active links to an increased incidence of depression in men. One out of every seven males who lose their employment develops depression.

Separation and divorce:

Men often consider themselves as the breadwinners and the ones who keep the family together. Men who are divorced are more likely to suffer from depression.

Financial concerns:

For many people, financial concerns are a significant source of stress, and they may play a role in developing some mental health illnesses.

Substance abuse:

Men are more prone than women to use drugs or alcohol to cope with mental health concerns, albeit this type of “self-medication” can exacerbate the problem in the long run.

Physical Problems

Men’s physical performance and ability to achieve erections may be affected by mental health issues that affect our daily lives and everyday activities. According to research, about a quarter of men with erectile dysfunction (ED) also have depression, anxiety, or both. 

Weak Immune:

When the immune system becomes weak by stress, the body is more susceptible to infection. Infections of the testes, prostate gland, and urethra in male anatomy can interfere with normal male reproductive function.

The body releases Cortisol when the brain is under unhealthy stress, such as from traumatic events, marital troubles, or professional stress. Cortisol causes the blood arteries in your penis to contract. Certain males may have trouble getting an erection if blood doesn’t flow properly to their penis.

Chronic stress:

High cortisol levels reduce the quantity of testosterone your body produces over time. Low testosterone, often known as “low T,” is frequent in men who have erectile dysfunction and mental health disorders such as melancholy or anxiety.

Mental Health:

Our body is well prepared to handle stress, but it can have catastrophic consequences when stress becomes long-term or chronic. When muscles are rigid and stiff for lengthy periods, it can cause other bodily reactions and even stress-related diseases. Tension-type headaches and migraine headaches, for example, are linked to chronic muscle tension in the shoulders, neck, and head.

As the passageway between the nose and the lungs constricts, stress and intense emotions can cause respiratory symptoms as shortness of breath and fast breathing. Chronic stress, or continuous stress over a long period, can lead to heart and blood vessel problems in the long run. 

Heart rate and Hormones:

A regular and persistent increase in heart rate and higher levels of stress hormones and blood pressure can harm the body in the long run. Long-term stress can put you at risk for hypertension, heart attack, and stroke.

Pain, bloating, nausea, and other stomach symptoms may elevate due to stress. If the stress is extreme enough, vomiting may ensue. Furthermore, stress can lead to an unnecessarily high or low appetite.

Unhealthy diets can harm one’s mood. Pain, bloating, and discomfort in the intestines can all increase exponentially by stress. It can slow down or speed up the passage of food through the body, resulting in diarrhea or constipation. 

Maintaining Healthy Physical And Mental Health

Men over the age of 70 can offer themselves the best chance of staying well and living longer by maintaining a healthy lifestyle, being active, and remaining connected. Older men are more likely to develop health problems such as coronary heart disease and dementia and suffer unfavorable health consequences resulting from a fall.

As men’s lives have grown longer, so has the number of men diagnosed with dementia. Although there is no permanent cure for dementia at the moment, keeping your mind active can help reduce your risk.

How To Handle Bad mental And Physical Health?

Due to cultural conditioning that discourages the expression of low mood, diagnosing and treating psychological illnesses in men can be challenging. 

The greater use of gender-sensitive diagnostic methodologies and treatment may better equip mental health practitioners to give males seeking help with proper and accurate diagnoses. 

Professional Study 

A high-qualified mental health professional, such as a psychiatrist, psychologist, counselor, or clinical social worker, conduct a complete exam and screening to diagnose mental illness.

Depending on the exact situation, a doctor can employ various therapies to address mental health conditions. The following are a few of these treatments:

Psychotherapy

Individual psychotherapy with a private therapist or group therapy are examples of this. Psychotherapy can assist you in identifying and resolving specific issues that may have contributed to your mental health problems and teaching you better-coping strategies.

Behavioral Interventions

You could go through cognitive behavioral therapy to address negative, unhealthy thought patterns and develop positive behavioral changes or dialectical behavior therapy to help persons with a borderline personality disorder or suicidal conduct.

Prescription Drugs

Various drugs are available for impaired mental and physical health in males. Certain antidepressants, for example, are effective in treating both depression and anxiety. For the best benefits, a person should take medications in conjunction with psychotherapy. 

Conclusion

Improving your physical well-being can also benefit your mental well-being. Aerobic exercise can help lessen sadness and anxiety, improve sleep, mood, and self-esteem, and minimize social isolation (when done in a group environment), and tension and anxiety.

Like web-based treatments and electronic health (e-health) tools, modern strategies are also being developed and used to reach out to men who may not seek care otherwise. For depressed males who are hesitant to seek traditional mental health therapy, these methods may feel safer and more accessible.

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Ravi Prakash published in Health

Know here The Causes of Back Pain So that you can avoid it

The modern age is the time of aches and pain in the body. Due to the lack of natural movements in our lifestyle, the joints and muscles tend to internal injury that leads to pain. Most of the jobs are desk jobs now and for that people have to sit and work for hours. While relaxing they watch TV on their couch and for that, the physical flexibility has reduced. Junk foods and excess weight are also responsible for it.

In this scenario, it is very common for adults to suffer from back pain. In a city like Gurgaon, which is full of IT professionals; back pain is quite frequent and recurring problems. So, before they look for Back Pain Treatment In Gurgaon; you need to know the causes. When you know the main causes of back pain, you can avoid them as much as possible.

1. Ruptured Disk: The discs in between the bones of the spine work as a cushion. Due to sudden incidents, the soft material inside the disk can rapture and create pressure on the nerve. Surprisingly, you may not have back pain always in case of a ruptured disk. The best way to find out about the condition is X-Ray. With age, the disks become more prone to damage.

2. Pulled Muscles: While working, you may have to lift heavy weights or boxes and as a result, you may have back pain. Bad posture while sleeping is another reason that can lead to a sore back. However, the main reason is strained muscles and tendons in your back position. If your back pain is caused due to pulled muscles or ligaments; then you can feel tightness along with spasm in your back.

3. Osteoporosis: In this disease, the bone mass in the hip wrist, and the spine starts to decrease. As a result, it weakens the bone and leads to fracture with time.

4. Inflammation: Inflammation is considered the natural immune response of the body. However, it can cause pain and discomfort. In case the inflammation is caused by an injury or a disease; it will eventually cause pain in the back and spine.

5. Arthritis: It is a common cause of pain among adults. They face stiffness and pain in the body. Arthritis is a chronic inflammation that affects the body joints including the back. Along with pain, the patients will suffer from swelling and stiffness.

6. Fibromyalgia: Though the area of fibromyalgia is not well cultivated yet, it can cause pain in your back. For this health condition, one can feel pain throughout the body including the back. The researchers are working on this condition till now and it is revealed that it is caused by abnormalities in the nervous system.

7. Stress: The main function of the spine is to keep it upright. If it has to bear excess weight or you follow poor posture, then eventually it will cause discomfort in your back.

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