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12 Exciting Facts about EXERCISE

You should have attended numerous weight loss programs where they would have put you on a fitness diet and recommended various exercises to reduce weight. But, did they tell you about these great things about exercise?

If you listen to music while working out, it improves your performance by 15%. So, just put on your headphones and listen to your favourite tracks as you exercise and make the most of your workout session.
Exercise can help improve your brain performance! Yes, studies have shown that doing cardiovascular exercises can help create new brain cells, which in turn improve brain activity and function.
Exercise can improve neural response and make your memory sharper. When you exercise, the body produces cells that are responsible for memory and learning. Martial arts and yoga practise have shown to improve neural health.
When you run at a pace of 1 mile in 10 minutes, you burn nearly 104.3 calories.
Exercise helps build muscle mass and burns harmful cholesterol
Exercise for 45 minutes, thrice and week and you can keep looking young! Exercise delays ageing signs.
When you have more muscle than fat, you can consume more calories!
Regular exercise boosts your immune system, which strengthens your body from within. So, you get stronger and don’t fall sick often.
Exercising releases a hormone called endorphin. This feel-good hormone will improve your productivity.
As you exercise, the sweat released cleans the pores and removes the dust clogged in them. It helps reduce acne and breakouts and makes your skin look healthy.
As you exercise, you can start feeling your confidence building.
When you exercise, your mind gets clear so that you can sleep better.

The right exercise regime includes various kinds of physical activities such as aerobics, running, gym workouts, as well as mental exercises such as yoga and meditation. Your fitness plan can include 3 days of weight training and 3 days of yoga, with meditation and pranayama daily.

Now, that you know these exciting facts about exercise, what is your take on doing exercise regularly? Regular exercise and a proper diet can help prevent many diseases and keep you healthy and happy. So, what are you waiting for? Sign up for that weight loss program you always wanted to join or go for yoga classes near you and take full control of your health, both physical and mental.

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Role Of Papaya Leaf In Dengue Treatment

Dengue is a pandemic-prone viral disease that is caused by mosquitos. Over the past five decades, instances of Dengue have increased 30-fold. Daytime bites cause Dengue by Aedes aegypti and Aedes albopictus mosquitoes. Once infected, humans become carriers of the virus, acting as a source for uninfected mosquitoes that can then spread the virus. According to the WHO, around 390 million people are infected with Dengue per year.

Severe Dengue or dengue haemorrhagic fever was first recognised during the 1950s and can be fatal in extreme cases. However, these days, less than 5% of all cases of Dengue can be classified as Dengue haemorrhagic fever. Of all the cases of people affected by Dengue, 95% of them are mild with high chances of recovery for the patient. The common symptoms of Dengue are:

A high fever of around 104 F degrees
Muscle, bone and joint pain
Nausea or vomiting
Pain behind the eyes
Acute headache
Body rashes

When faced with two or more of the symptoms of Dengue, it is important to visit a general physician who can diagnose the condition. Although there is no definitive cure for Dengue, it is possible to treat the symptoms of the disease. One of the natural treatments for Dengue that was found to be effective is papaya leaf extract. When taken along with dengue medication, the papaya leaf juice can help speed up the process of recovery.

A study conducted at the Indian Institute of Forest Management shows that the papaya leaf offers numerous benefits for those affected by Dengue. Patients who were administered papaya leaf extracts by the general physician showed significant improvement in health and reduced symptoms.

Benefits of papaya leaf

Papaya is one of the most loved fruits in the world.

Like the papaya fruit, the leaf is rich in enzymes like papain and chymopapain, which aid digestion.

The strong alkaloid compounds like karpain works effectively against fighting dandruff.

Papaya leaves also contain high amounts of vitamins A, C, E, K, and B and minerals like calcium, magnesium, sodium magnesium and iron.

Benefits

The extracts from papaya leaf are known to help increase the platelet count.
Just as papaya, papaya leaf juice also acts as a potent cleansing agent for the liver.
Papaya leaf juice works wonders to ease the menstrual flow and reduce the pain. Drinking this juice also brings down PMS symptoms.
Papaya leaf juice has a rich content of vitamin C and A, which boost skin health and lend you a healthier and radiant skin.
The extract of papaya leaf is said to promote hair growth, prevent balding and thinning of hair. It is an important ingredient used in anti-dandruff shampoos because of the karpain compound.
Extracts from papaya leaf boasts of great anti-cancer properties majorly because of its compound acetogenin

For best results, patients must consume papaya leaf extracts at six-hour intervals.

Do you want to know more about healthy practices that you can incorporate to improve overall health? Head over to Dr Vishwanath’s health and wellness centres in Bangalore. He is a respected health blogger and wellness expert who can help you on your path to holistic wellness.

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3 Common Misconceptions of Meditation Practice

Meditation is a traditional practice that has many benefits – physically, emotionally and mentally. There are more than 1000 types of meditation that are taught and practised in various parts of the world. Thought the techniques may be different, they all focus on building awareness and enhancing concentration. It is important to learn meditation from a trainer as people who just start practising meditation may feel confused by their experiences. The most common thing that first meditators do is try to control their thoughts and feelings, thinking that it is called concentration. Only with practice, you will be able to understand and do meditation properly.

Let’s take a look at the 3 most common misconceptions about meditation practices.

Misconception: Meditation is about stopping thoughts

Fact: Meditation is not about stopping or controlling thoughts. It is about giving up trying to control thoughts and allow the thoughts to flow. One just observes the thoughts without reacting or following them. After some time, the thoughts fade and you will reach a calm state of mind. Meditation is the calm state of the mind when it is between thoughts. It is a state where the mind is just as is, not doing, being or trying.

Misconception: You should hurry to get into the calm state

Fact: Relax, reaching a calm state depends on various factors. You may meditate for 10 minutes or for up to 30 to 40 minutes. Sometimes, you will reach the calm state soon and sometimes it may take a lot of time to reach the meditative state. Your current state of mind, emotions and feelings contribute to the time it takes for you to reach the meditative state.

Misconception: Hold onto positive emotions

Fact: Observe both positive and negative emotions with equanimity. Sometimes, people may feel negative emotions like anger, sorrow, irritation and more while meditating or happy feelings while meditating. Neither is right or wrong. Simply observe the emotions and let the feelings go away. Don’t feel attached to the positive emotions or try to shun the negative emotions.

To get the maximum benefit from meditation, you need to learn it the proper way. As it helps release emotions, meditation is suggested as a part of stress treatment. Dr. Vishwanath, best nutritionist in Bangalore, also a wellness expert, suggests meditation for stress treatment.

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Scary Complications of Diabetes

Did you know that nearly 30% diabetics suffer from different kinds of complications? These complications are effect of improper treatment or uncontrolled blood sugar levels and need to be treated as early as possible. When you visit a diabetes specialist, talk to them to find out about these complications and their effects. However, here is some basic information regarding the complications of diabetes that you may want to know before you visit your doctor.

What are the Common Complications of Diabetes?

The common complications are decreased immunity, heart attack (ischemic heart disease), stroke, infections and frozen shoulder. Diabetic patients may also suffer from nerve pain (neuropathy), kidney failure (nephropathy) and blindness (retinopathy). The worst complication is gangrene leading to amputation.

What Cause Diabetic Complications?

Prolonged exposure to high levels of blood sugar lead to diabetic complications. If the blood sugar levels are high for a long time, then the blood vessels become stiff and fragile. When the condition persists, blood vessels may rupture and cause internal bleeding. This leads to artery damage and heart attacks.

Which Complication is First Observed?

Most diabetic patients first experience nerve damage because the tiny capillaries supplying blood to the nerve are damaged. As the nerves don’t get enough oxygen, they die. This is the reason why diabetics complain about numbness and burning sensation in their legs.

How Long Will It Take for Severe Complications to Appear?

It will take more than 10 years of high blood sugar levels to cause severe complications like blindness, kidney failure or losing a foot. These complications arise when the A1C has been above 8 to 8.5% for many years.

Are these complications scaring you? Don’t panic. A good diabetics specialist can help you get the right treatment to reverse diabetes. If you are in search of a “diabetologist near me,” consult Dr. Vishwanath. He offers natural treatment for diabetes reversal through lifestyle changes, diet and intermittent fasting.

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Do You Know This Secret About the Quintessential Curd Rice?

A full meal is incomplete without the quintessential curd rice. When you eat at home, you will always hear the elders tell you that having curd rice is the right way to complete a meal. Curdled milk or curd is an essential part of the Indian diet, especially in the southern part of India.

Curd is added to the meal in many ways. Plain curd is mixed with rice to make curd rice. Sometimes, it is garnished with mustard seeds, oil, curry leaves and flax seeds or jeera for taste. Cucumber pieces, pomegranate seeds, grapes can also be added to curd rice to make it tastier.

What are the health benefits of curd rice?

Curd rice increases the levels of serotonin in the brain. This neuro transmitter relaxes you and gives you a good feeling. Tryptophan in the curd cools the senses and creates a calming sensation by recharging the neurons. Though many foods contain tryptophan, the brain can take up tryptophan and convert it into serotonin only in the presence of carbohydrates. So, when you have curd with rice, which is a carbohydrate, it stimulates the body to produce serotonin. This fact was proved scientifically in a study recently conducted in the MIT, but our ancestors have known and followed this practice for ages.

If you have observed, you would have noticed that when a person feels depressed or sad, he/she craves for carbohydrate rich foods. Curd rice is a natural and healthy way to deal with this craving. Moreover, curd contains natural protein and fat, which are essential for the body.

The best thing about this meal is that even diabetics can have it in small quantities, especially curd rice made from red rice or unpolished rice.

There is something calming about having curd rice. Get back to healthy eating and happy living by adding this dish to your everyday diet.

Keep visiting our blog for more healthy diet ideas

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7 Best Morning Habits That Can Help You Lose Weight and Gain Health

No matter how much efforts you make for your weight loss programs, losing weight seems impossible at times. However, shedding a few kilos doesn’t have to involve much overhaul of your current lifestyle. In fact, a few simple changes to your morning schedule can help you lose weight.

Here are some easy morning habits which can be incorporated into your daily regimen to aid in your weight loss efforts:

1) Eat high-protein breakfast:

High-protein fitness diet can cut your cravings, boost your metabolism and aid in the weight loss.

30 grams of protein in a breakfast is internationally recommended.

2) Drink 400 to 500 ml of water after waking up.

Body loses water through respiration throughout night.

Morning hydration is important.

3) Weigh yourself in morning before exercise:

Tracking your weight each morning can be an effective way to increase your motivation and self-control.

4) Exposure to sunlight:

Sun exposure is also said to influence weight loss. Sunlight fulfils your vitamin D needs which may help increase the weight loss and prevent the chance of weight gain.

5) Exercising:

Working out during morning hours is associated with a higher level of satiety as well as improved blood sugar control in comparison to working out during other times of the day.

6) Practice Meditation and gratitude;

Meditation increase your focus and insight to follow your healthy lifestyle.

Say thanks to cosmic power for your good health.

Make a positive affirmations about your ideal weight and health.

7. Have a glass of warm water with half spoon turmeric, pinch of cinnamon and pepper with breakfast

This simple health drink is anti inflammatory and aids in weight loss.

Making the above mentioned small changes to your morning routine can be a simple and effective way to increase your weight loss. But, make sure that you combine these morning habits with right weight loss programs, a wholesome fitness diet and a healthy lifestyle

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6 Proven Ways to Overcome Stress

In many ways, life is like a bed of roses. Soft and beautiful, and suddenly you get pricked by a very sharp thorn that makes life stressful and challenging. Even with the best intentions and ideas, we face stress in some form or the other in every step of our life. Some people take the thorns of life as a challenge and work to overcome the pain, while others get bogged down by the daunting task and suffer from stress. Positive thinking, stress management counselling, and other natural methods can help you overcome stress and get back to regular life in full strength. You can try these 6 ways to overcome stress before you go for stress treatment.

1. Find out the cause of the stress;

Stress can conquer your mind in many ways. You have to figure out what is the actual cause of your stress.

You need to think in calm state of mind.

Remember “ground is visible only in calm and clear water”

Regular practice of meditation can help u in knowing the cause of stress.

2. Take a break or slow up;

When you feel the first pangs of stress delving into your mind, take a break and slow down.

Initially slow down to accelerate later.

Don’t be in a hurry. It will further increases stress.

If you are feeling very stressed, you can also sign up for stress management counselling.

3. Surround yourself with positive people or read books;

If you are lucky to have good people in your life, share a problem with them.

It will eases the mind.

Reading good books can be healing.

Books are like your mentors when you don’t have one.

4. Don’t stress too much on things which is not in your control;

Most of the times, we get stressed out on things that we have no control of.

Let it go.

5. “Nothing remain permanent “

Even your stress doesn’t remain permanent.

Things will change and good times will come.

6. Surrender to cosmic power;

Even if you are aware of all the above things, sometimes it is difficult to manage stress.

Surrender to cosmic power -God and believe it.

Things change at right time.

Dr. Vishwanath is a top wellness guru who offers stress treatment. You can contact him at one of his wellness centres in Bangalore or book an appointment online for consultation.

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11 Foods Rich in Antioxidants You Need to Include in Your Diet?

Did your wellness specialist suggest you to consume foods rich in antioxidants? Or did your friend talk to you about antioxidants and their benefits? If you are not clear and want to know more about antioxidants and how they are beneficial for your body, read on!

What are Antioxidants?

Antioxidants are the compounds that are naturally produced in the body or found in certain fruits and vegetables. They act as tiny bodyguards to protect the cells from damage, which can lead to premature ageing and diseases. Want to add antioxidant-rich foods to your diet? We’ve got a list of 5 natural sources with high antioxidant content.

What are the 11 antioxidant-rich foods?

1. Walnuts

Walnut is one of the nutritious foods that provides healthy fats, fibre, vitamins and minerals. It has almost twice as many antioxidant polyphenols than other common nuts. It protects the body from the damaging chemicals that cause diseases.

2. Blueberries

Blueberries are widely popular, and many add it to their diet in different forms like cakes, yoghurts, milk shakes, and more. This superfood is loaded with many vitamins and minerals that are known to strengthen the immune system. It also contains phytochemicals that help protect against cancer and heart diseases.

3. Strawberries

One of the most popular berries on the planet, strawberries are a rich source of vitamin C and antioxidants. These berries contain anthocyanin, an antioxidant that is thought to help reduce the risk of heart diseases.

4. Kidney Beans

Kidney Beans are a high-octane source of antioxidants. They are rich in complex carbohydrates, minerals, proteins and vitamins, which help build your muscles, control blood sugar level and lower cholesterol.

5. Guava

This tangy, sweet fruit has loads of antioxidants, vitamin C, potassium, and fibre. This miracle fruit helps control free radicals, lower blood sugar level and boost your heart health.

6. Dark chocolates;

Dark chocolates and cocoa are high in antioxidant with flavanols and polyphenols.

Harvard study confirmed it is also good for heart. Make sure it must be an 80% dark chocolate.

7. Broccoli;

Broccoli is one of the best sources of antioxidants like carotenoids lutein, zeaxanthin and beta-carotene also one of the vegetables which provides high protein.

8. Cherries

Cherries are a rich source of antioxidant anthocyanin that boosts energy.

Eat fresh cherries for maximum benefit.

9. Carrots

Carrots are full of beta-carotene antioxidants and also rich in potassium.

It is good for keeping skin healthy and young.

10. Tomatoes

Tomatoes are packed with three types of antioxidants – Lycopene, Vitamin C and Vitamin A.

It helps in removing toxins.

11. Green tea

It contains large amounts of a catechin called EGCG.

Catechins are natural antioxidants that help prevent cell damage.

EGCG (Epigallocatechin Gallate) is one of the most powerful compounds in green tea.

Never compromise when it comes to your health. For those who are diabetic from the above list any berries can be consumed as they have low glycemic index. Brocoli, walnuts, kidney beans, tomato too can be consumed by diabetics.

Antioxidants are very effective to protect your body from many chronic diseases. You can have all or any of the above antioxidant-rich fruits or vegetables according to your health condition. You can also take suggestions from one of the best dieticians in Bangalore and build a customised diet based on your health and lifestyle.

In my clinical cases, I have seen significant improvement in the conditions of the patients who were put on antioxidant rich diet for treatment of lifestyle diseases. As result, I was able to reduce medicinal dosage faster than expected.

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Why Eating Amla Daily is Good for your Health

India is a land blessed with plenty of nutrient-rich fruits with countless benefits. One of the most popular among them is Amla, known as Amalaki or the Indian Gooseberry. Many wellness speakers in the country talk about Amla as an elixir of life as it helps build immunity, bestow good health and even increase the life span! It is a powerhouse of nutrients and many nutritionists in Bangalore recommend using amla as a preventive food.

The nutritional profile of Amla is quite powerpacked. It contains good amount of Calcium, Phosphorus, Iron, Carotene, Vitamin B Complex, essential Protein, Carbohydrates and good Cholesterol making Amla a great source of health. Amla thus not only enhance the health it also protect your body from some of the most common and widespread diseases. There are many more benefits you are sure to gain if you include Amla to your diet.

Why should you eat Amla daily?

Amla has a special place in Ayurvedic medicine because it is one of those fruits with such a nutritional profile which balances all the three Doshas – Vata, Kapha and Pitta. Also It enhances all thirteen digestive fires – Agni, But what is interesting is it works slowly and gently when compared to ginger, so it can be taken by even people with a lot of Pitta (acidity) without fear of creating excess stomach acid.

It has innumerable medicinal properties. Adding this wonder berry raw, juiced, powdered or pickle in your diet boosts your health. Some of the health benefits of regular consumption of Amalaki are:

1) Slows down ageing process

2) Fights against diseases

3) Balances all the processes in the body

4) Improves eye sight

5) Reduces blood sugar level

6) Strengthens bones.

7) It helps in reducing acidity.

8) Flush out toxins from Liver.

Amla for Diabetics;

Amla powder is good for Diabetics.

Amla contains chromium which makes the body more responsive to insulin there by helps in controlling blood sugars.

For enhancing hair growth

Amla is a proven medicine for treating hair problems. If you eat it regularly, you will get healthy and shiny hair.

Slows down hair greying process
Improves blood circulation in the scalp and nourishes hair roots
Strengthens hair follicles and stimulates hair growth

For improving skin tone

Amla is packed with Vitamin C. So, the regular intake of Amla leads to healthy and glowing skin.

Lightens skin tone
Treats pigmentation
Treats acne and pimples
Exfoliates and cleanses skin

Eating Amla every day is good for your health and appearance. So, what are you waiting for? Go and buy some of this miracle fruit and enjoy its multitude benefits for the skin, health, and hair.

Comment “Yes” below if you eat Amla quite often or comment “no” if you eat it rarely.

Also if you have any questions on Amla and it’s benefits comment below and I shall reply.

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Time to Kick-Start Your Fitness Regime

Love to be fit, but hate doing exercises? You aren’t alone. There are thousands of people who are in the same quandary. They want to lose that extra flab, tone the muscles, and look fit and healthy, but getting down to do is the hardest part. The problem is that many people think that following a fitness regime is very difficult and tiresome! Here are some fun and easy tips to help you get started on your fitness routine.

Make it fun;

You might not enjoy daily heavy weighting and exercises you do in a gym. So gradually you stop going there.

Change the pattern of exercise often and make exercise regimen interesting. Mix multiple styles of training like Calisthenics, Advanced Calisthenics, Animal Flow, MMA, along with your resistance training.

You could also join a dance class of your interest, run a mile every day, or do aerobics ,yoga etc to shed those extra kilograms and for keeping the body fit.

Get a buddy.

Sometimes you may miss your workouts or exercises because you just don’t want to do it alone or don’t have the motivation to get up early to do it. Get a partner who shares your fitness goals and make a commitment to work out together. Both of you can help each other to reach your fitness goals.

Plan your workout time (And stick to it!)

Note down your workout times in your digital calendar and set reminders, so that you don’t miss them. You can also get your friend or close family member to constantly remind you about your diet or fitness program.

Take small steps in the beginning

In the initial stages when you are over enthusiastic, you may train too hard. It will make you tired, weak and get very painful. Also there is chance getting injured. Start with few exercises until your body gets used to the physical exertion. Gradually, you can increase your workout time, the exercises and it’s intensity.

Set short-term goals

Break up your long-term fitness goal into smaller short-term goals. Want to lose 10 kilograms in 4 months? Plan your workout and diet for each month and track your progress every week. When it comes to planning a diet, you can also consult the best dieticians in Bangalore so that you can conscientiously work on reaching your fitness goal. Depending on your fitness goals the diet you need might range from weightloss diet to body transformation diet.

“Descipline is hard and painful but regret is even more painful.”

So, what are you waiting for? Start on your fitness routine,diet and healthy lifestyle plan right away.

If you need help with the same do write to me to wellness@drvishwanath.com Or leave your enquiry below.

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Benefits of papaya leaf

Let’s take a look at the 3 most common misconceptions about meditation practices.

What are the Common Complications of Diabetes?

What Cause Diabetic Complications?

Which Complication is First Observed?

How Long Will It Take for Severe Complications to Appear?

What are the health benefits of curd rice?

1) Eat high-protein breakfast:

2) Drink 400 to 500 ml of water after waking up.

3) Weigh yourself in morning before exercise:

4) Exposure to sunlight:

5) Exercising:

6) Practice Meditation and gratitude;

7. Have a glass of warm water with half spoon turmeric, pinch of cinnamon and pepper with breakfast

1. Find out the cause of the stress;

2. Take a break or slow up;

3. Surround yourself with positive people or read books;

4. Don’t stress too much on things which is not in your control;

5. “Nothing remain permanent “

6. Surrender to cosmic power;

What are Antioxidants?

What are the 11 antioxidant-rich foods?

1. Walnuts

2. Blueberries

3. Strawberries

4. Kidney Beans

5. Guava

6. Dark chocolates;

7. Broccoli;

8. Cherries

9. Carrots

10. Tomatoes

11. Green tea

Why should you eat Amla daily?

Amla for Diabetics;

For enhancing hair growth

For improving skin tone

Make it fun;

Get a buddy.

Plan your workout time (And stick to it!)

Take small steps in the beginning

Set short-term goals

Get a free copy of Health and Wellness Ebook

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