Health

Do These 11 Exercises For Lasting Relief From Constipation

Constipation is a common problem that has its roots in lifestyle. But people relate it to their diet. Taking a healthy diet could indeed prevent constipation, but exercising is also necessary to get long-term relief from the suffering.

Here’re 10 exercises that can control constipation

Wind Relieving Pose (Pavan Muktasana)

It improves digestion. Also, stretching lengthens the spine and relieves pain in the lower back.

How To:

• Lie down on your back with your knees folded to the chest
• Hug your knees and try to touch the knees with your forehead
• Hold this position for 5-10 seconds and keep breathing
• Lose your grip on the knees and rest your head on the floor
• Repeat the exercises 5-10 times

Half Wind Pose (Ardha Pavan Muktasana)

It is good for the digestive system as it massages the abdomen and digestive organs. It is also good for the pelvis and the reproductive organs. Women can try this asana to control menstrual pain.

How To:

• Lie down on your back with your feet shoulder-width apart
• Fold the right knee and bring it closer to your chest
• Hug your right knee to lock it for up 5 seconds
• Move the right knee in a locked position towards your left and again hold it for 5 seconds
• Return to the starting position
• Repeat the exercise with the left leg
• Do 5 sets with each leg

Half Spinal Twist (Supta Matsyendrasana)

It stretches and massages back muscles and hips. Also, it lengthens, relaxes, and realigns the spine.

How To:

• Lie down on your back with your feet shoulder-width apart
• Fold your right knee and bring it close to the chest
• Turn the right knee leftwards with your hands by your side
• Push your right knee towards the mat by twisting your lower body towards the left side
• Hold the pose for 3-5 seconds and return back
• Repeat it with the left leg and do 5 times with each leg

Child’s Pose (Balasana)

It will stretch the muscles around your back and hip. It also stretches thighs and ankles. It is a resting pose that gently calms the tensed muscles and de-stresses the brain.

How To:

• Come down on your knees and rest your hips on your ankles by stretching your feet backward
• Extend your hands on the floor to low down until your head touches the floor
• You can push your knees outwards to stretch your lower back and thighs
• Keep breathing and hold the position for up to 15 seconds
• Do this exercise 5 times

Cobra Pose (Bhujangasana)

It can stretch your entire upper body and provide quick and lasting relief from back pain. It strengthens the spine and improves its mobility.

How To:

• Lie down on your chest with elbows bent and palms flat on the floor
• Bring your head and toes in a straight line to … Find more

7 Best Haircare Products For Blonde Hair

Blonde is the color every woman wants for her hair and this is evident from celebrities donning blonde ranging from natural to platinum to style their locks. Blonde hair looks beautiful on all skin tones. Also, it suits all ages. But this color requires good care and maintenance. Lack of maintenance could make them look brassy or yellow.

The good thing is that there are many hair care products available on market and that you can easily choose the right shampoo or oil to boost your blonde hair. The focus should be on preventing brassiness.

Here we’ve selected the 7 best hair care products for your blonde hair. These all are quality products from leading brands and they give excellent results.

Go through these products and choose a hair care product that you are comfortable with and that suits your needs

John Frieda Sheer Blonde Go Blonder Lightening Spray

John Frieda Sheer Blonde Go Blonder Lightening Spray

This heat-activated hair lightening spray can make hair blonde up to two shades within 3-5 uses and you need to use it only between washes. Its active ingredients, blend citrus and chamomile, gradually lighten hair to make them look natural. While it is safe for natural, color-treated locks, and highlighted hair, but not for naturally dark or bleached hair. Also, keep it up to 10 uses between color treatments. Use it as prescribed and take control of your hair. Spritz on wet hair after washing and treat the hair with a curling wand or flat iron after blow-drying.

Pros:

• Gradually brighten blonde hair
• Quick and long-lasting results
• Suitable for all types of hair

Cons:

• Excessive use could cause hair damage

Paul Mitchell Platinum Blonde Shampoo

If you want to reduce brassiness, soften strands, and add shine to your blonde hair then it is the right shampoo for your hair. Whether you have blonde, white, or silver hair, its violet-tinted color-enhancing formula will bring out the best from your hair. Massage the shampoo in wet hair so the ingredients are set deep inside the hair roots. Let it sit for up to five minutes before rinsing. You can repeat if needed. If you want, you can use conditioner and toning spray post shampoo.

Pros:

• Its cucumber melon fragrance is refreshing
• Suitable for color-treated locks
• Reduces gold or yellow tones

Cons:

• Some people dislike its fragrance

Redken Color Extend Blondage Color Depositing Purple Shampoo

Redken Color Extend Blondage Color Depositing Purple Shampoo

Developed for blonde and highlighted hair, this color depositing purple shampoo strengthens and repairs hair strands from roots and gives a cool blonde tone by removing brassy tones. If brassiness is the real problem with your hair, then this shampoo can help. Apply it on wet hair and leave it for up to 5 minutes before rinsing. For best results, use it twice or thrice a week. Follow the routine for a month or more to get excellent results. And you can continue with this product for as long as you want.

Pros:

• Minimal use up to 3 … Find more

7 Stretch Exercises To Relieve Your Spine Of Pain And Tension

Pain in the lower back is taken lightly because it is largely related to lifestyle. For example, if you sit on a chair for long hours or you could get pain in your lower back. Also, if you are obese, you could feel pain in your back.

So, you can see there are many reasons for pain in the lower back, but you shouldn’t let the pain persist. Also, there is little need to take painkiller medicines to reduce the tension. If you can stretch your spine and thigh muscles a little, you can feel relaxed.

Here’re 7 stretch exercises that can give you quick relief from pain in the lower back and pressure on the buttocks and thighs. And you can do these stretches any time of the day. But it is better to perform the exercises empty stomach.

Child’s Pose

It will have a relaxing effect on your body as it can reduce tension all along your spine and loosen up stretched muscles of the lower back. It enhances flexibility and boosts blood flow along the spine. It involves gently stretching spinal extensors, gluteus maximus, and thigh muscles.

How To:

• Come down on your knees and palms
• Open your knees as much as you can relax your spine
• Bring your belly down to rest between your thighs
• Let your neck relax on the floor
• Your hands could be stretched forward or sideways
• Maintain the pose for a minute and repeat it a couple of times

For support, you can keep a pillow under your belly and one under your jaw.

Knee-to-Chest Stretch

It stretches and stabilizes the spine and pelvis to reduce tension and pain, especially in the lower back region. Also, it controls high blood pressure and reduces anxiety and anger.

How To:

• First, lie on your back in the corpse pose (savasana)
• Fold your left knee and bring it close to your chest
• Lock the knee with your hands on your chest for a moment
• Maintain the pose for 30 seconds before leaving
• Avoid raising your hips to stretch the left leg by lengthening your spine and tailbone
• Repeat it with the right leg

For help, you can place a towel under your legs. Also, you can lift your head and tuck your chin into the chest to deepen the stretch.

Piriformis Stretch

Piriformis muscles lie deep in the buttocks but it can cause tremendous pressure on your spine and thigh muscles. Your buttocks and lower back would become tight due to the pressure. But you can relieve the pressure by stretching the muscle.

How To:

• Lie on your back with your knees bent and feet flat on the floor
• Lift your left foot and place it on the right thigh
• Hold the right thigh with both hands and pull it towards your chest until you experience the stretch
• Hold this position up to a minute … Find more

5 Ways To Fix A Broken Nail

What is the best solution to a broken nail in your opinion? Could you fix a broken nail in a short time? How would you hide a broken nail?

These are some of the burning questions that will come to your mind when you have a broken nail to deal with. You could ignore it if it is small. But it is better to find a reliable solution to your broken nail.

Why don’t you try to fix the broken nail? It is possible and there are many ways to fix a broken nail. For example, it can be glued or fixed with a gel strip. Or you can treat it with a tea bag.

Here’re 5 reliable ways of fixing a broken nail

Use A Glue To Fix A Broken Nail

A minor break on a nail can be fixed using nail glue. Its advantage is that it is quick and easy. Also, the glue remains invisible. No scar or mark will be visible on the nail.

How To:

• Clean your nail and the broken piece before gluing
• Apply glue to the broken part and fix it in its place
• Press the broken part against the nail until it is dry
• Avoid using the finger with the broken nail for some time

Precaution:

You won’t be able to move your nail after gluing. If your nail is flexible, you should avoid gluing it as it could lead to further damage.

It works well for minor damage. And its biggest advantage is that it can prevent further damage to the nail. Also, it provides a quick fix solution in emergencies like you are preparing for an event when you accidentally break a nail.

Use A Gel Strip To Fix A Broken Nail

Just like you use a band-aid to cover topical wounds, you can use gel strips to fix broken parts of nails. And it is easier to fix a broken nail with the help of a strip.

How To:

• Clean your nail for fixing and let it dry completely
• Cut a gel strip up to the size of the broken nail for fixing
• Take the broken part and fix it in its place
• Fix the broken part with a gel strip
• Paste it over the nail instead of the lower part
• Blow-dry the strip so it holds the broken part firmly

The advantage of gel strips is that they provide a firm grip that helps in fixing a broken part to its original nail. But it has a drawback that is it is visible until it is removed. You can use glue instead of a gel strip if you don’t want the fix to be visible.

Use A Tea Bag To Fix A Broken Nail

It is a great way to handle an emergency situation where there is little time to use a quick-fix solution. Your tea bag could help reshape the broken nail and look as … Find more

10 Best Exercises For Expansive Chest And Lifted Breasts

Chest exercises can give an extra lift to your bust and you can do these exercises with little training. Also, you can choose between a free hand and a dumbbell exercise. In the beginning, you can start with little weight in your hands. Also, you can keep your movements slow to avoid injuries.

Here’re the 10 best exercises that can help expand your chest and lift your breasts

Incline Dumbbell Press

You need an inclined exercise bench and a set of dumbbells for this exercise. It will target your chest muscles and help improve the breasts.

How To:

• Lie on your back on the inclined bench and push your shoulders back
• Grab dumbbells on both of your hands and bring them close to your chest making a “V” with your elbows
• Push the dumbbells towards the ceiling until your hands are fully stretched and then come back
• Do 3 sets of 12 reps each with a 10-second break between each set

Barbell Bench Press

This exercise has an advantage in that is it can be performed in neutral, incline, and decline positions.

How To:

• Lie on your back with your abs tight and feet shoulder-width apart and firm on the floor
• Grab a barbell and bring it close to your chest to start
• Take a deep breath and push the barbell towards the ceiling until your hands are fully stretched
• Hold the barbell for a few seconds and do 3 sets of 10 reps each with a 10-second break between each set

Camel Pose

It can open up the chest muscles and stretch the entire area. Also, it will give a relaxing stretch to your back.

How To:

• Get down on your knees while keeping them within a safe and comfortable distance
• Take your arms behind and try holding your feet by stretching your chest and back
• Stretch your chest and back to hold your feet and hold the position for some time
• Do 3 sets of 15 reps with a 10-second break between each set

Overhead Shoulder Press

This exercise works well for the shoulders. But it is also great for the chest and back muscles. It can help expand your chest fully.

How To:

• Stand straight with your feet shoulder-width apart and firm on the ground
• Grab dumbbells in your hands and lift them to your shoulder height
• Take the dumbbells up and close them over your head
• Make sure you don’t straighten your hands
• Come down to the starting position
• Do 3 sets of 15 reps each with a 10-second break between each set

Wall Push-Ups

It is easier to practice wall push-ups as you only need the force of your hand and the weight of your body for this exercise. Also, it is good for burning excess calories, toning muscles, and expanding the chest.

How To:

• Stand two steps away from a wall … Find more

8 Best Sit-Ups To Burn Stubborn Tummy Fat

Stubborn tummy fat refuses to go with light exercising. You need to work on your abs to burn the stubborn fat. Doing sit-ups can help remove the layers of fat from your abdominal area. And there are many ways of doing sit-ups. For example, you can do sit-ups with or without weight.

The good thing about sit-ups is that they need little training and monitoring. And you can practice sit-ups in your home environment. All you need to do sit-ups is open space and an exercising mat.

Muscles sit-up exercises work on

Sit-ups work on abdominal muscles, hamstrings, obliques, hips flexors, shoulder and neck muscles. These exercises help burn tummy fat faster because they increase the movement of abs muscles. Strength building, increase flexibility, and improved balance and coordination are some of the added advantages of sit-up exercises.

Here’re 8 best sit-up exercises you can practice at home and rid your tummy of the stubborn fat

Hands To Heels

It works on abs muscles, chest, quads, and shoulders

How To:

• Lie down on your back with your knees bent and legs shoulder-width apart
• Extend your hands above your head and keep them at a comfortable distance
• Get up with your hands straight and legs firm on the ground
• Bring your hands to the sides of the heels and go back to the starting position
• Do 4 sets of 6 reps each

Straight Leg Sit-Ups

It works well on both abs muscles

How To:

• Lie down on your back with your legs hip-width apart and hands extended above your head
• Push your back to come in the sitting position but without folding your legs
• Maintain a slow movement to avoid folding your legs
• Your hands should be above your head in a straight line with your back
• Do 4 sets of 6 reps each

Butterfly Sit-Ups

It works on abs muscles and inner thigh muscles

How To:

• Lie on your back with your legs flexed and feet on the floor
• Open your thighs a little and join your feet firmly
• Raise your hands above your head to start the sit-ups
• Push your back upwards to come on the sitting position
• Simultaneously swing your hands from your head to your toes
• Go back to the starting position
• Do 4 sets of 6 reps each

V-Ups

It works for abs muscles, hamstrings, chest, shoulders, and quads

How To:

• Lie down on your back with your legs together and hands extended above your head
• Lift both your legs and back to make a V-like position
• Slowly bring your hands close to your toes and keep your eyes on the ceiling
• Rollback to the starting position and do 4 sets of 6 reps each

Oblique V-Ups

It works on obliques, hip flexors, abs muscles, shoulders

How To:

• Lie on your right side with your right hand extended … Find more

10 Ways To Tone Up Your Flabby Arms

Flabby arms are biceps with loose hanging fat. And it isn’t a good thing as it is considered a sign of aging. Also, it can spoil your figure. You won’t be able to wear sleeveless clothes especially t-shirts. But there is little need to fret about flabby arms when you can rid your biceps of unwanted fat.

What causes flabby arms?

Aging is the prime reason behind flabby arms. With age, skin loses its elasticity allowing the fat to hang on the biceps. Hormonal imbalance is also responsible for fat accumulation on arms. Also, a wrong lifestyle like eating junk food and doing no physical activity can make your arms flabby.

How to tone flabby arms?

While you can’t stop aging, you can try keeping your arms well-toned. Arms stretching exercises can help in bringing your biceps to the right shape. You can choose an exercise with or without weight and practice it at home. If you are a beginner, you should do weightless exercises.

A little practice is needed to the exercises in the right manner and the result will be visible within a short time. Also, you should follow other weight control measures like taking a healthy diet.

Here’re 10 best arms stretching exercises to tone your flabby arms

Triceps Dips

You can do this exercise at the home, gym, and even in a park. Things you need for Triceps Dips is a firm bench or stool.

How To:

• Sit with your back at a bench or table and grab the bench from behind
• Stretch your legs and straighten your back to start
• Lift your body with triceps alone while keeping your legs straight
• Go up until your hands are stretched and come down slowly and repeat a couple of times

Push-Ups

It is primarily a chest exercise but it works for the triceps as well. And don’t need any accessories to do this exercise.

How To:

• Come down on your palms and feet with back and legs straighten
• Shift the body weight on your palms and toes for starting
• Lift your chest while keeping your back and legs straight
• Go up until your hands are stretched and come down slowly

Tricep Kickbacks

You will need two lightweight dumbbells for this exercise. You can buy a pair of dumbbells or use water bottles.

How To:

• Stand with a weight in both of your hands
• Bend your knees a little and bend a little forward
• Lock arms to your sides and extend your forearms backward
• Bring your forearms slowly to the starting position and repeat

Tricep Extensions

You need a single dumbbell for this exercise. You will hold the weight with both of your hands and focus on your back and legs.

How To:

• Stand with your feet shoulder-width apart and grab a dumbbell with both of your hands
• Raise the dumbbell on your head until your hands are fully stretched. Also, lock … Find more

10 Beauty Benefits Of Nutritious Rosehip Oil

Harvested from the seeds of rose bushes, rosehip oil contains all necessary nutrients including vitamins, minerals, antioxidants, and essential fatty acids that can do wonderful things for your skin.

Here’re 10 skin benefits of rosehip oil

Skin Hydration

Hydration makes skin soft and supple and rosehip oil is considered an excellent option to hydrate dry and itchy skin. It contains essential fatty acids that lock moisture in the skin cells to prevent them from drying. Also, the skin easily absorbs rosehip oil and its antioxidant properties that further boost the skin condition.

Use only pure rosehip oil after cleansing and toning your skin to get the complete hydration that keeps your skin soft and supple all day. A few drops of this oil are sufficient to make your skin glow within a short time.

Moisturization

Moisturizing your skin locks the natural hydration and added oils in the skin cells and rosehip oil is an excellent alternative to natural moisturization. It contains all nutrients and water content in the right amount to be used as a moisturizer. Also, the researches show that rosehip oil has good anti-aging properties.

Rosehip oil is a dry oil that gives a non-greasy feeling when applied to the skin. Also, it makes a great moisturizing agent for people of all ages and all skin types. And its anti-aging properties are an added advantage to the users.

Exfoliates And Brightens Skin

The nutrients found in rosehip oil make it a great exfoliating agent that brightens skin as well. This oil contains vitamins A and C in rich amounts. And researches have proved that vitamin A that is also called retinol boosts skin cell turnover. Vitamin C is also necessary for the skin as it helps in skin regeneration and boosts overall radiance.

Combine rosehip oil with baking soda for better results in exfoliation but avoid using this oil, if you have acne as it will only aggravate the already irritating skin condition.

Boosting Collagen Formation

Collagen is rightly called the building block of the skin as it provides elasticity and firmness to the skin. The good thing is that your body can form collagen with the nutrients you consume, but the production of collagen decreases as you age leaving the skin to lose and saggy.

Rosehip oil can enhance the firmness and elasticity of the skin by boosting collagen formation. Its richness of vitamin A and C makes it ideal for enhancing collagen production in the skin. Also, it inhibits the formation of enzymes that break down the collagen in the body.

Reduces Inflammation

Psoriasis, eczema, rosacea, and dermatitis are some of the skin conditions that cause skin inflammation and irritation. And they could further damage the skin layers if left untreated. While many beauty products can provide relief from these irritating skin conditions, but experts suggest rosehip oil.

Rich in both polyphenols and anthocyanin, rosehip oil is best suited for treating skin inflammation and irritation. Also, the availability of vitamin E in rich quantities makes … Find more

7 Healthy Eating Habits Called Stress Killers

Your body can control stress if you get the right nutrition. For example, if you have a deficiency of vitamin B12 or zinc, you will feel stressed all the time. Similarly, excess homocysteine hormone could create unnecessary stress in your body and mind.

Do you know that you can control stress by adding nutrition to your diet?

Add the below-mentioned 7 food items to your diet to control the stress

Asparagus

Asparagus is high on nutrition but low on calories. Only 20 calories are found in approximately 100 gm asparagus. In nutrition, it contains a rich amount of folate and vitamin B that make it a great mood enhancer. Researchers link a deficiency of folate and vitamin B12 to depression and anxiety.

Folate and vitamin B12 prevent age-related cognitive impairment that could reduce your mental power at an advanced age. In a study, a group of older adults is provided folate and vitamin B12 in a healthy amount and found that the health supplements increased their response speed and mental flexibility.

Asparagus also contains high levels of tryptophan that researchers have linked to improved mood. Tryptophan is an amino acid whose deficiency can reduce your ability to fight depression and overcome anxiety, especially in advancing age.

Avocados

Avocados are recommended to pregnant women because of their high levels of folate that belong to the family of vitamin B. But it is good for everyone as folate is considered a mood enhancer. A healthy amount of folate can lift your mood.

Your body produces homocysteine whose high levels could lead to problems like cardiovascular disease and dementia. But the good thing is that it can be recycled with the help of certain B-vitamins and avocados are rich in B-vitamins.

Avocados can prevent the formation of homocysteine in excessive amounts so you get a night of sound sleep and have less fatigue. And a sound sleep can lift your mood as you will feel energetic throughout the day. Also, you can eat avocado fruit any time of the day.

Berries

Berries can keep your mood enhanced by driving away unnecessary stress and tension, thanks to anthocyanidins. A study found that people who take two servings of berries a week experienced a less mental decline. They retain their cognitive powers even at an advancing age.

Berries are rich in anthocyanidins that is a type of flavonoid and this compound is found to cross the blood-brain barrier. It can trigger the learning and memory centers in the brain. And berries are a rich source of this compound.

Berries are also rich in vitamin C whose deficiency could result in fatigue and depression. In a study, people are administered vitamin C supplements to notice changes in their mood and the results were surprising. Their mood was improved and they had no signs of anxiety or depression. And the best thing about berries is that they don’t need to be cooked to eat.

Chamomile Tea

Chamomile tea is a popular beverage with some unique properties … Find more

10 Products Dermatologists Rely On For Sun-Protection

When it comes to protecting your skin from UV rays, you will look for an SPF cream and buy one that is most popular. While sunscreen is necessary for added protection, but you shouldn’t neglect other ways like UPF clothes that give added protection to the skin around your arms and forearms. Also, you can wear big hats that will shade your face from direct sunlight.

Here’re 10 effective ways to protect your skin from UV rays suggested by experts from across the globe.

EltaMD UV Elements Broad-Spectrum SPF 44

Kathleen Suozzi, MD, the director of aesthetic dermatology at Yale Medicine in New Haven, Connecticut, suggests the Broad-Spectrum SPF 44 sunscreen from EltaMD brand for its nourishing properties. Formulated with hyaluronic acid, it has an excellent hydrating effect. Also, it leaves a dewy finish on the skin. Made with zinc oxide and titanium oxide, this mineral sunscreen effectively deflects the harmful UV rays away from the skin. With this cream, you can say goodbye to all heavier and greasy sunscreen lotions of yesteryears.

Coolibar UPF Clothing

Todd Minars, MD, a board-certified dermatologist and the founder of Minars Dermatology in Hollywood, Florida, recommends wearing Coolibar UPF clothing to those who often miss applying sunscreen or leave spots when applying the cream. While all clothes protect from sunrays, UPF (ultraviolet protection factor) clothes go a step ahead in shielding the skin from coming into contact with sunrays. Fabric in UPF clothes is tightly woven to prevent UV rays from penetrating. And these clothes are fashionable as well.

C’est Moi Gentle Mineral Sunscreen Lotion Broad Spectrum SPF 30

Nava Greenfield, MD, a dermatologist with Schweiger Dermatology Group in New York City, uses the gentle mineral sunscreen by this brand. Also, she recommends the cream to others. It has minerals that block the UV rays without causing breakouts. Also, the sunscreen lotion comes in a handy travel pack that makes it easier to carry the cream in the purse for reapplication. It will become your travel companion so you remain carefree from UV protection all day.

EltaMD UV Clear Broad-Spectrum SPF 46

Lavanya Krishnan, MD, a board-certified dermatologist, and owner of Arya Derm in San Francisco, says that this cream provides comprehensive protection from both UVA and UVB rays. Also, it is unscented and doesn’t leave a heavy and greasy feel on the skin when applied. Another advantage of this cream is niacinamide that is said to help reduce hyperpigmentation and redness. Available in two tinted and untinted varieties, this cream can provide all-around protection from harmful sun rays.

La Roche-Posay Anthelios Melt-In Sunscreen Milk SPF 60

La Roche-Posay Anthelios Melt-In Sunscreen Milk SPF 60

Sourab Choudhury, DO, a board-certified dermatologist and the chief medical officer at Dermatology Specialists in New York City, suggests the Milk SPF 60 sunscreen for its broad-spectrum protection. Also, he recommends the cream be used at least 30 minutes before going out in the sun. Some people apply sunscreen just before stepping out, but it doesn’t help. The advantage of a chemical-based sunscreen is that it … Find more

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