TAKE CARE OF YOUR BACK

Poor posture, a sore neck, and aching back muscles don’t happen overnight.Blame it on the eight hours each day we spend at work hunched over a computer, followed by the additional five hours spent slouching on the couch watching television. Regardless, our posture is shot, and our backs are aching in response.

Here are some tips for Back care :-
▪Always stretch before exercise or other strenuous physical activity.

▪ Don’t slouch when standing or sitting. When standing, keep your weight balanced on your feet. Your back supports weight most easily when curvature is reduced.

▪ At home or work, make sure your work surface is at a comfortable height for you.

▪ Sit in a chair with good lumbar support and proper position and height for the task. Keep your shoulders back. Switch sitting positions often and periodically walk around the office or gently stretch muscles to relieve tension. A pillow or rolled-up towel placed behind the small of your back can provide some lumbar support. If you must sit for a long period of time, rest your feet on a low stool or a stack of books.

▪ Wear comfortable, low-heeled shoes.

▪ Sleep on your side to reduce any curve in your spine. Always sleep on a firm surface.

▪ Ask for help when transferring an ill or injured family member from a reclining to a sitting position or when moving the patient from a chair to a bed.

▪ Don’t try to lift objects too heavy for you. Lift with your knees, pull in your stomach muscles, and keep your head down and in line with your straight back. Keep the object close to your body. Do not twist when lifting.

▪ Maintain proper nutrition and diet to reduce and prevent excessive weight, especially weight around the waistline that taxes lower back muscles. A diet with sufficient daily intake of calcium, phosphorus and vitamin D helps to promote new bone growth.

GLOWING SKIN

SKIN CARE

Do you remember when you were a child and your skin had that natural glow? Even as a teenager, skipping the pimple phase, you had beautiful skin. Then when you turned older you looked in the mirror one day and asked yourself, what happened to my glowing skin?
What happened to that glowing skin is it's not naturally glowing anymore: it needs your help. You are at the age where you have to make some type of effort to get and keep that glow. If we were smart, we would start taking care of our skin much sooner, but most of us don't. We wait until we wake up one day and realize we don't look like that child or teenager anymore.
The most famous remedy for glowing skin is "water". It is boon to mankind from Mother nature.Water has detoxifying properties which helps the cleaning of the skin. So drink as much water as you can...

Some more ways by which you can achieve the glowing skin :-

• Mix oats with honey, yogurt and ground almonds. Apply this in your face, leave it for five minutes and wash with lukewarm water
• Cucumber is a natural cleanser. Mix cucumber juice with milk and use it instead of a cleanser
• Mix half-a-cup honey to your bath water for soft and smooth skin
• Carrot juice applied daily fades blemishes.
• Apply honey on your face and neck for 20 minutes. Wash it with cold water. Your skin will glow and become soft and smooth.
• Mash a banana with milk and apply on face and leave it for 20 minutes. Wash it with cold water to get a skin that will glow

Some important things to remember -

1. After every shower apply moisturiser, else your skin will become dry and this gives an open invitation to wrinkles.
2. However tired you are do not forget to remove your make-up before going to bed.
3. Apply an eye-gel every night.
4. Try to get a sound sleep , else your stress can harm your skin.

On the whole have a good diet full of fruits , vegetables, green leafy ones, fruit and vegetable juices with very less sugar or without sugar use jaggery instead..use less oil , cut down coffee , tea,choclates ,chips , soda keep lots of gap eating them drink milk , buttermilk, curds , lots of water ... keep the mind cool do yoga , pranayama, and stretching exercises with walk or jog on alternate days .. sweat it out... and have a good sleep... and have a good routine...