Self Care - Breathing Therapy

This one came to me via a forwarded email:

The nose has a left and a right side and we use both to inhale and exhale. Actually they are different; the right side represents the sun, left side represents the moon. In other words, right side belongs to 'hot', so it gets heated up easily; whereas left side belongs to 'cold'.

During a headache, try to close your right nostril and use your left nostril to breathe. In about 5 mins, your headache would be gone.

If you feel tired, just reverse, close your left nostril and breathe through your right nostril; after a while, you will feel your mind is refreshed.

Vitamins & their functions

Here is a small ( & incomplete ) list of main vitamins and their main functions in human body:

Vitamin A (aka retinol):
- Good vision
- Hair growth
- Healthy skin
- Acts as anti-oxidant
- Guards against bacterial & viral infections
- Lowers blood cholesterol level

Vitamin D:
- Maintains levels of calcium & phosphorus in blood
- Helps in developing strong bones
- Prevent Rickets


Vitamin E:
- Powerful antioxidant
- Helps in smooth blood flow

Vitamin K:
- Essential for blood clotting
- Helps in absorption of calcium

Vitamin C:
- Helps in repairing of body tissues
- Helps in treating cold
- Reduces risk of getting certain kinds of cancer
- Helps in preventing cataracts
- Can regulate blood sugar to some extent thus helping in diabetes


PS: Please keep in mind that I'm not a health professional, this is the information that I've come to know about during normal day to day life. Please consult a qualified professional before making any decision. Also, if you find that any information mentioned here is inaccurate, please leave a comment & I will take necessary steps.

Vegetables, fruits & their names in Hindi

Amarnath Leaves - Chaulayi
Apple - Seb
Artichoke / Colocasia - Arbi / Ghuiyan
Ashgourd / White gourd - Petha
Banana - Kela
Beet Root - Chukandar
Bitter Gourd - Karela
Bottle Gourd / Marrow - Lauki
Brinjal / Eggplant - Baingan
Broad/Butter Beans - Sem
Cabbage - Patta Gobhi
Capsicum/Bell Pepper - Shimla Mirch
Carrot - Gajar
Cauliflower - Phool Gobhi
Chilli - Mirch
Cluster Beans - Gawaar Phali
Cow peas - Lobhia / Barbati
Coconut - Nariyal
Colocasia / Artichoke - Arbi / Ghuiyan
Coriander / Cilantro - Dhania
Corn - Bhutta
Cucumber - Kheera/Kakdi
Custard Apple - Sharifa
Dates - Khajoor
Drumstick - Shahjan
Dry Plums - Aloo Bhukhara
French Beans - Phali
Fenugreek - Methi
Garlic - Lasan
Ginger - Adrak
Goose berry - Amla
Grapes - Angoor
Green Berry - Ber
Green Chillies - Hari Mirch
Green Mango (Raw) - Ambi / Kaacha Aam
Guava - Amrood
Jackfruit - Kathal
Jambu Fruit - Jamun
Kohlrabi - Ganth Gobhi
Lady Finger/Okra - Bhindi
Lemon - Nimboo
Lettuce - Salad ke Patte
Lime - Nimbu
Little Gourd / Ivy Gourd / Gentleman's toes - Kundru
Lotus stem - Kamal Kakdi/Bhein
Mango - Aam
Maskmelon/Cantalope - Kharbooja
Mint Leaves - Pudina
Mulberry - Shahtoot
Mushroom - Khumbi / Kukurmutta
Mustard Leaves - Sarson ka saag
Olive - Jaitoon
Onion - Pyaaz
Orange - Santra
Papaya - Papita
Parsley - Ajmoda Ka Patta
Pear - Nashpati
Peas - Matar
Pineapple - Ananas
Plantain (green) - Hara Kela
Plantain Flower - Kela Ka Phool
Plum / Prune - Aloobukhara
Pomegranate - Anar
Potato - Aaloo
Prune / Plum - Aloobukhara
Pumpkin - Kaddu
Radish - Mooli
Sappotta - Chiku
Spring Onions - Hara Pyaaz
Spinach - Palak
Sweet Potato - Shakarkand
Sweet Lime - Mausambi
Star Fruit - Kamrak
Tomato - Tamatar
Turnip - Shaljam
Water Melon - Tarbooj
Water Chestnuts - Singhara
Yam - Jimikand
Zucchini - Torai / Turayi / Taroi

Self care - Tips for maintaining Immune system

- Be active; walk, work, play, exercise.... try to involve some amount of activity in your day to day life

- Get sufficient amount of sleep

- Eat fresh

- If you eat junk food, then limit the frequency (although ideal situation would be to give up junk food entirely, but that doesn't sound much feasible). For e.g., if someday I consume junk food, then I try to ensure that at least for next 1 week I stay away from junk food.

- Drink at least 8 glasses of water every day

- Avoid touching items available for public usage. For e.g., instead of using a towel in restaurant's washroom, carry your own hanky.

- Avoid taking anti-biotics every now and then; instead switch to natural products

- Take breaks during a stressful day

- Keep a positive attitude

Self Care - Sun Stroke

Here are few points to be kept in mind in order to avoid sun stroke:

- Don't stay empty stomach; also don't overstuff yourself
- While stepping outside, apply medicated oil to your legs
- Keep a raw onion in your pocket
- Don't drink ice cold water
- Include onion, mango-pana, sattu in your meal
- Include seasonal fruits in your meal

Keeping house cool during summers

This is one of common techniques that many people follow in India. On high level, the rooftops are coated with lime (चूना); this can bring the temperature down by almost 5 degrees.
Here is process:
- Soak 20 kgs of lime overnight in water.
- Next morning mix 1/2 kg of hide glue. You may use any other adhesive that can be added to lime solution; check with the hardware store in your area. For e.g., in case the roof has cracks, fevicol can be used instead of hide glue.
- Paint those areas of rooftop that are exposed to sun.

It is said that this much of material is sufficient for covering 300 sq. feet area.
For more cooling, another coating can be applied.

Bike Care Tips

- Keep optimum pressure in tyres. You would get better mileage as well as pressure on engine would be minimized.
- Don't overspeed your bike, and even if you do so don't do it for a continuous long run.
- Replace tyres if they look worn out. Typically a tyre's life is said to be around 40,000 kms; so if you've already travelled 40,000 kms then it is time to change the tyres.
- Regular servicing might seem like overhead, but it significantly increases your bike's life.
- Shut down the engine if you've to stop for more than 30 seconds.
- If battery of your bike is being used for something (like display); then turn that off as well.
- While waiting at a stop sign, if you've less than 30 seconds then bring your bike in neutral gear & release the clutch.
- Go for wheel balancing if you feel even slight swerving.
- Don't ask your mechanic to tune your bike for maximum mileage, because that decreases your engine's life.
- While riding down on a flyover, keep the clutch pressed. This might sound like wasting fuel but actually it would provide good lubrication to the engine; & hence increase engine's life.
- While getting fuel filled in your bike; turn the petrol knob OFF

Self Care - Water Therapy (Usha Paan)

This technique that I'm going to mention is one of very basic yet very powerful techniques that can not only give you healthy life but also can treat various diseases.

I learned about this technique from a yoga class; it requires no investment & can be done at home.
Things you would need:
- 1.5 litres of lukewarm water

Here is what you need to do:
- The first step is the toughest one: get up early; & by early I mean before sunrise.
- Sit in squatting position (if you can't squat, then just sit on a chair comfortably)
- Without even brushing your teeth; just drink the water. No need to push yourself to drink whole 1.5 litres, you can start with whatever is comfortable (may be 2 glasses of water on 1st day).
- Do not eat anything for at least next 1 hour.
- That's it.

Some of the problems that this technique can address is given below (alongwith approx no. of days):

High Blood Pressure - 30 days
Diabetes - 30 days
Constipation - 10 days
Gastric - 10 days

I was told many other names as well, but don't remember them as of now.

This technique is not meant to be included as a routine task in your daily life; just try it for desired no. of days & then stop.

Cooking Tips - Removing excess salt

- If you've accidently added more salt to a gravy, then any of the following things could help:
== Add a small piece of kneeded dough and cook, the dough would absorb excess salt.
== Instead of kneeded dough, you can also use a peeled potato cut into 2 pieces.
== Adding finely chopped onion can also help in removing excess salt.
== Small pieces of bread can also be added.
== Desi Ghee can also be used for this purpose.

Pest Control - Getting rid of cockroaches

- Don't leave dirty utensils in the sink overnight. It offers a perfect place for cockroaches flourish.
- Mix equal parts of sugar and baking soda and put at places where cockroaches reside (or visit frequently).
- You can also put boric acid at places. Roaches would be dead within few days.

Tips to stay awake

Sometimes, you need to stay awake for some reason for long time. Following items help you for this; however, ensure that you don't outstretch the limits:

- Most common technique: having Tea / Coffee keeps you awake for long times
- Chewing gum also keeps you alert. It has been quite helpful for me while studying.
- Apple is known to keep your body alert for longer period than coffee (isn't it surprising).
- Have plenty of sleep beforehand :)

Food Preservation Tips

- Don't keep fruits and vegetable together. It would accelerate the decaying process.
- If green vegetable is getting stale; then keep it in cold water and squeeze a lemon in water. Vegetables would last little longer.
- If kneeded dough is to kept in refrigerator for 2-3 days then don't add salt to it. Further, apply some oil on it & wrap in butter paper. Dough would remain fresh.
- To keep salt flowing freely from salt shaker, put some uncooked rice in it. Rice would absorb excess moisture.
- If you are not going to use iron based utensils for a while, then put a coating of lemon drops or mustard oil to avoid them from rusting.
- Remove the stems from chilies before storing them. This will keep them fresher for a long time

Infant Care - Interesting Facts about infants!

Here are several interesting facts that I came to know due to my recently acquired fatherhood :)

PS: I'm not sure about sanctity of many of following; please consult your doctor before taking any action due to any information provided here (and please do let me know if anything mentioned here is NOT correct).

- Babies are born without knee-caps. Knee-caps are created by the time they reach 6 months of age.
- Many babies are born with blue eyes, which are converted to shades of brown/black etc. within few minutes.
- A Baby's brain keeps developing till she is two years old.
- Babies start making their own haemoglobin after they are 3 months old; till then every nutrition is solely dependent upon mother's milk.
- It is ok if your infant does not pass motion till 7 days if she is urinating timely (provided breast-feeding is her only source of nutrition).
- Infants have poor hearing & poor eye-sight at the time of birth. These take a few months to develop.
- Infant's head is very soft. If a baby sleeps only on one side of her head then her head might get flattened at that particular side.

Self Care - Fitness Tips

Below are some tips that I have collected from various sources. These tips are especially useful for professionals who often have sitting job and usually don't get enough time for exercise. Please keep in mind that I’m not a health professional; tips mentioned here (or anywhere on my blog) are those that I’ve come across during my continuous search for a healthier lifestyle. Please use your own judgment & consult an authorized professional if required.

OK, enough disclaimers :) read on for tips...

EXERCISE RELATED TIPS

1. Exercise for 60 minutes at least 4 to 5 times a week.
2. Balance the food you eat with the physical activity that you do.
3. Exercising a little every day is better than trying to make up for a missed day or week by overexerting yourself.
4. Focus on fat not weight.
5. Exercise increases calorie burn.
6. Aerobic exercise-bike riding, running, long, brisk walks, swimming, vigorous dancing-is absolutely necessary to get blood moving through the lower body.
7. Let activity become part of your weekly routine.
8. Walk 10 Minutes a Day and Increase Your Fitness Level Old thinking was to work out in a sweat-filled gym for hours a day. No pain, no gain. New studies show that even short bouts of activity can increase your fitness level, especially if you're new at working out.
9. Before you even get out of bed in the morning, do 10 stomach crunches while lying flat on your mattress. Increase daily by one until you get up to 100. Think you'll never get there? Try it. You may eventually have to set your clock to wake up 15 minutes earlier, a small price to pay for a flatter stomach.
10. You cannot exercise the abdominal muscles hoping that you'll burn off your belly fat. You must exercise the entire body aerobically to lose fat.

TIPS RELATED TO EATING HABITS

1. Be careful about cutting your calorie intake too low. (No one should eat less than 1000 calories a day without supervision).
2. Drink eight glasses of water a day.
3. Avoid most weight loss supplements.
4. Monitor what you eat by keeping a food journal.
5. Avoid fried foods.
6. Eat 5 light meals rather than 3 heavy meals.
7. Don't eat two hours before sleeping.

MISCELLANEOUS TIPS

1. Reward your efforts, celebrate your success!
2. Brush your teeth after dinner to prevent you from evening snacking.
3. Always think positive even before you have not seen results.
4. Confide in a close friend or companion about your goals and the coming changes of your lifestyles.
5. Don’t keep water bottles with you; instead go to kitchen for this. This will involve little bit of movement in your routine.
6. Avoid situations that put you in temptation's path, meaning if you're on a diet, don't go to the ice cream parlor.
7. Keep a sticky note in a prominent place so that you see it every day, reminding yourself of your resolutions. (i.e., on your bathroom mirror, next to your bed, on the visor of your car, on the refrigerator)
8. Focus on positive self-talk. Congratulate yourself every time you take a step towards your resolution goal. Be your own best cheerleader.
9. Avoid berating yourself if you should fall back or break a resolution. Just brush yourself off and start over again.
10. Whenever you have an errand, park your car as far away as you can handle and walk to the store. At the mall, park at the farthest end and walk the length of the mall. Use every opportunity to walk.

I would update these and add more as and when I time. At the end of the day, it all adds up to better fitness.

PS: Don't ask me how many of these tips I follow regularly :)

Self Care - Home Remedies for Acidity or Heartburn

First some Do's & Dont's for avoiding acidity:

- Have plenty of water regularly to avoid acidity.
- Have proper sleep.

- Avoid raw onion while suffering from acidity.
- Avoid fried & spicy food.
- Avoid pickles.
- Stress, smoking, & over eating are also common known factors for causing acidity.
- Some pain killers also cause heart-burn as side effects.
- Don't stay empty stomach for long times.

Remedies
--------
- Chew basil leaves.
- Eat thin lemon slice and dipped in rock salt (sendha namak). This removes indigestion and heartburn.
- Boil mint leaves in 1 cup of water & sip slowly after meals.
- Keep a piece of jaggery in mouth & suck it slowly.
- Suck a piece of clove.
- Curd, Coconut water, banana, watermelon, cucumber are also helpful in reducing acidity.