Archives for January 2018

January 31, 2018 By Anusha Subramanian Leave a Comment

Games4Good for Mental Fitness

‘Memory Games’, seems to be the most sought after by GOQii players on ‘Games4Good’, the games platform that helps GOQii users, to connect, play, score and motivate each other.

Playing games on the mobile and other handheld devices has never got better. It has become part of daily routine for people of all ages. While, the ‘Brain Games’ or Memory games as we call it is designed to optimize cognitive functions and improve mental fitness, it is also designed to help individuals have fun both scoring and winning over each other.

These games while being fun also help individuals to break the monotony, concentrate and keeps the individual motivated.

What are Brain Games?

Brain, one of the most important body part helps us to do many functionalities in our daily routine and helps to maintain our health. Living a healthy lifestyle is enough for us to improve our brain health. There are various ways to keep our brain healthy, some of these are staying hydrated, eating mindfully to keep body and brain fit, sleeping well, meditating to increase our brain power, self-confidence, controls emotions, reduces stress and relaxes the mind, following a hobby helps to keep the brain active and lastly play games to avoid boredom and improve the cognitive skills.

With age most humans tend to struggle with learning, thinking and being attentive. These are caused largely due to weak cognitive skills. Playing games allows you to improve your cognitive skills through intense but fun mental exercises, it helps to pay attention, concentrate, learn, reads, remember and think.

The rule of practice works with a human brain too. The more you practice the game, the better you get at it. When you do certain activity multiple times your brain gets bored as well and does not feel the challenge anymore. The reason for this is because you start mastering the skills. When this happens, you need to start increasing the difficulty levels of the game and keeps yourself challenged. In games scoring is a component of fun, feel motivated and tracking your own progress.

Cognitive or Brain games helps you to stay focused and remember the information while doing multiple things. It tends to improve short-term memory, recall information stored in the past, improves logic & reasoning. These games increase your problem-solving ability, decision making and strategy development. It also enhances and improves hand-eye coordination. To hang on to information while in the process of using it, to think in visual images, perform tasks quickly and accurately.

So, if you haven’t tried the games on GOQii Games4Good-now is the time to challenge your brain with games to train Memory, Focus, Problem Solving, Mental agility and all other cognitive skills.

January 30, 2018 By Dr. Viral Thakkar Leave a Comment

You can indulge when you are expecting!

Sex-During-Pregnancy

Isn’t it is exciting to create something wonderful which is a part of you and your partner! Yes, I am talking about a baby here!. However, the 9 months are full of challenges for the mother and the father, physical intimacy being a major concern. In this article, I am trying to address the common concerns of sex during pregnancy, its benefits and when to abstain!

The roller coaster hormonal ride, change in the taste buds, fatigue, weakness and mood swings are just a few reasons which put women off their sex drive especially in the first trimester. Many women might also experience an increase in libido during pregnancy! Check, which side of the coin does your loved one fall on and indulge!

If you are an expectant mother, you will notice an increased blood flow to the pelvic area and engorgement of the genitals. It might be accompanied by sore and tender breasts which results in a heightened sensation. You might enjoy it or be put off. Communicate with your loved one and let him know.

Boys and girls, pregnancy is also the time for you to bond. So if you are up for it, go for it! As far as your baby is concerned, be rest assured he/she is safe in amniotic sac and the strong muscles of the uterus. The mucus plug at the cervix prevents infections from entering the womb. Your baby, on the other hand, does not care what you do and neither does it know. In fact, you might experience some happy kicks once you are done!

Hitting the big ‘O’ during pregnancy is safe if you have a normal & low-risk pregnancy and cannot start labour or cause a miscarriage. Mild uterine contractions post an orgasm (or during nipple stimulation and the prostaglandins in semen) are harmless. Even if your climax is particularly intense these contractions aren’t harmful — they’re not a sign of labour. So let loose, enjoy the pleasure you deserve!

However, ensure your partner is tested for infections before indulging! Because you’re better off safe than sorry (with or without a baby on the way).

When is it off limits!

As a woman, when your body says “no”, please listen to it!. Respect yourself and your decision.
Your practitioner might declare your pregnancy as high risk depending on your tests and restrict sex

If you’re experiencing signs of preterm labour or, if you have such a history
If you’ve been diagnosed with incompetent cervix or placenta previa
If you’re experiencing vaginal bleeding or if you have a history of miscarriages

If you are restricted from being intimate, communicate with your partner to find ways to address the intimacy you’re both cravings. Focus on hand holding, cuddling, the old-fashioned making out… Your woman will love you for the support you give her during this time!

Ayurveda insists on listening to one’s body. Apart from this, sexual activity should be limited during the first trimester and post the 7th month since it is a delicate time. Also, at all times one should avoid compression of the abdomen.

While making love is beneficial, it is also beneficial during pregnancy if your practitioner has not advised otherwise.

1. Making love restores the functioning of the body with the release of certain hormones and ensures proper circulation. This means the fetus receives an adequate supply of oxygen and nutrients when in the womb that aids growth and development.

2. If you are making love regularly during pregnancy, it can help keep your pelvic floor muscles toned and strong to help you deal with the arduous phase of labour. Don’t give your exercise a miss though!

3. Making love increases the level of IgA antibodies in the body that boost immunity during pregnancy.

4. It leads to release of endorphins in the body that makes both the mother and the baby happier by reducing levels of stress. Sex also increases production of oxytocin, a hormone responsible for attachment and love.

5. Better sex, better bonding and a surge in endorphins help an expectant mother to sleep better, fight fatigue and other nagging symptoms of pregnancy.

6. It helps keep pre-eclampsia at bay because man’s sperm has a special protein called HLA-G that helps regulate body s immune system and lowers blood pressure levels in a woman during pregnancy.

While you can try any position during your pregnancy, here are a few positions you might find comfortable instead of the common missionary.

position 1

position 2

position 3

position 4

position 5

So guys and girls, keep the myths at bay enjoy this special period with your special one!

January 29, 2018 By Trupti Hingad 5 Comments

Body Massage: A luxurious way to healthy life

body massage

After a strenuous, hectic week at work, do you feel the need to relax your body and mind on weekends? There are various options to relax like you sleep for more hours, you take a hot shower after a hectic day, Meditation, and many more, but nothing is as comfortable as lying on a massage table.

Yes! The conversation between your skin and therapist fingers is the most important discussion you can ever have.

Let me start with explaining what is body massage and why you should take it?

Body massage is a process of massaging the body by using hands, fingers, knees, elbows, forearm, feet or any massage device. It is generally working on the body with pressure by using structured or unstructured motion.

The word comes from the French massage “friction of kneading”, or from the Arabic word– massage meaning “to touch, feel”

In today’s fast-paced life, physical and mental stress leads to a fatigued body. A masseur or a massage therapist has the art of massaging away the pain, stress, fatigue and tension from the body. Massage involves the rubbing and manipulating of muscles, tendons, skin and ligaments. Massaging rubs away fatigue and stress. It improves blood circulation. It creates a pleasant sensation on the skin and works on the soft tissue like muscles, tendons and ligaments hence improves muscle tone. Its benefits reach the deeper layers of muscle and even the internal organs. It relaxes muscle spasm and relieves tension. It helps to eliminate waste and toxins from the body.

There are various types of massage available on the market now. I am listing few of them.

1.Reflexology– is a special type of massage which includes the application of pressure to the feet and hands with specific movements and pressure. Oil or creams are not used in this technique. The pressure applied in these areas stimulates the effective functioning of those organs.

2.Active release technique: ART is used as a treatment for various conditions like pains caused by overuse of muscles. When muscles are subjected to tear, pull or undergo injury, they produce a tough and dense scar tissue at the site. So, this technique helps.

3.Acupressure-This was originated in China. In this, physical pressure is applied to the acupressure points with hand, elbow, palm, wrist, knees or using machines. Acupressure technique of body massage is believed to restore the balance of energies throughout the body.

Swedish Massage– This technique involves five styles of strokes, namely sliding, kneading, rhythmic tapping, friction and vibration or shaking. It helps in alleviating pain and joint stiffness.
Aromatherapy massage-It is one of the most common types of massage. It is a body massage using highly effective essential oils and essential oil blends mixed with a carrier oil to massage the body.

6.Balinese Massage: This type of massage adopts gentle skin folding, kneading, stroking. It improves the flow of blood, oxygen and energy throughout the body.

7.Craniosacral Therapy: The technique involves applying gentle strokes and touches to the skull, face, spine and pelvis. This regulates the flow of cerebrospinal fluid.

8.Stone Massage: Using stones that may be cold or hot to apply pressure and heat to the body. The stones may be heated with water, oil and are usually Basalt stones or lava rocks that are smooth and polished.

9.Lymphatic Drainage: This is a type of gentle massage that facilitates the natural production and drainage of the lymph.

Thai Massage: It involves deep, full body massage that progresses from feet towards upper body and concentrates on stroking the energy lines of the body. It is effective in managing musculoskeletal pain and fatigue, improves flexibility and movement of joints and improves blood flow in the body. A very popular form of massage now, mostly in metros.

BENEFITS OF BODY MASSAGE:

Everyday stress is unavoidable in today’s fast-paced world. Tension headaches, tightness in your shoulders, stomachaches and assorted pains are signs of built-up stress. This is a case where you don’t need to do anything other than relaxing and feel your body ease a sigh of relief. The confident hands of an expert massage therapist help melt all that stress and tension like sun bringing energy to each part of your body.

Regular massage improves blood circulation: The manipulation of the soft tissues and the chemicals and hormones relaxed during massage also improve the blood flow to the body.

It keeps skin rejuvenating– A full body massage helps remove dead skin cells over the entire body for improved skin tone. The stimulated blood flow benefits the appearance and health of the skin. Massage can also encourage tissue regeneration, which may help reduce the appearance of scars and stretch marks

It loosens your stiff muscles, reduces cramps, reduces back pain, Gives pain relief post-surgery, releases good hormones into the body and reduce the migrane issues.

For Medical conditions like tennis elbow, fibromyalgia, obesity, sleep disorders, frozen shoulder, sciatica, carpal tunnel syndrome massage therapy have shown good results.

Some tips to follow while you go for body massage:

Drink enough water for an hour before the massage session to help remove the toxins easily. Drink enough water post massage too

Breathe deeply when the stroke is painful.

Stay calm and do not encourage any thoughts in your mind during a massage session. Just enjoy and feel it.

NOTE: Consult a physician before having a massage if you have medical conditions, such as cancer, fractures, blood clots, rheumatoid arthritis, osteoporosis or if you are pregnant.

So, get to a Spa and relax the Mind, Renew the Body and Revive the Soul.

January 28, 2018 By ASHWINI PRAKASH CHAUDHARI 1 Comment

Plank- the Overall Workout gives you loads of benefits

Today, everybody is very busy. So much so that one does not have the time to even spend 15 minutes on a workout. Busy schedule is one of the main things that are keeping one away from being fit. Everyone wishes to be fit and wants to reduce their belly fat, increase stamina and strength, but at the same time we need to focus on our posture, body balance and most importantly core muscles.

In such a scenario we need to think about work outs which are less time consuming yet very effective. You must be wondering, are there any such workouts which can be performed anytime, anywhere, consumes less time, requires no equipment and are effective too? The answer is YES! One of the best exercises which will focus on posture, body balance and core is “PLANK”.

The plank exercise helps strengthen mid-section, upper-body and lower-body muscles along with the front of your body. Planks also strengthen inner core muscles that support your joints. At a time, it works on all your core muscles.

Last year, I was super excited to participate in my first ever 100km Oxfam Trailwalk, I started practicing regularly and then, I realized that I was going through severe back problems. The result of the back pain led to my doctor forbidding me to participate in the Trailwalker and I missed that event. I kept myself strong then and promised that next year I will surely participate in the trailwalker with my strong back bone. I started doing back strengthening exercises, worked on my diet and after some time I added Plank to my workouts. This workout has helped me to reduce my back pain, improve my posture, balance, and overall fitness.

I am all set this year to complete the 100km Oxfam trail walk with my strong back and core. I am so excited about this event and the big improvement in my performance which I experienced had made me write a blog on PLANK and share it with you all.

Now let me tell you how to hold the Plank

Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight, tighten the core and hold the position for 30-60 seconds (or as long as you can hang).

There are different variations in Plank example- Side plank, Dynamic Prone Plank since, it will be a different version of normal Plank so little difficult to perform.

Side Plank– Roll to the side and comes up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 30-60 seconds (or as long as you can stomach!).

Reverse Plank– start out by sitting on the floor with your legs straight out in front of you. Place your palms on the floor, below your shoulders, squeeze your buttocks and thighs, and then push your body up into a reverse plank position. Alternatively, you can begin by placing your Elbows rather than your hands on the floor, for a less dramatic lift. Again, keep your body in a straight diagonal line from shoulders to heels, making sure your hips are in line.

Dynamic Prone Plank: Starting with a standard plank position, raise the hips as high as they can go then lower them back down. Continue this movement for as long as possible. Make sure the Back stays straight and the hips don’t droop.

Plank-to-Push-Up: Starting in a plank position, place down one hand at a time to lift up into a Push-up position, with the back straight and the core engaged. Then move one arm at a time back into the plank position (forearms on the ground). Repeat alternating the arm that makes the first move.

Jumping Jack planks: There are planks, and then there are planks with pop! Start in a traditional plank (shoulders over the wrists and the body in one straight line), but, keep the feet together. Then, simply do jumping jacks with the legs, moving them out to the sides, then back together. Aim for 12-15 hops (out and in is one!).

Just by holding it for 30secs daily can make our core stronger and help you to lose the fat!!

One word of caution is being careful when performing planks and overdoing it could lead to injury. This is important if you have back pain or injury. If you’re trying it for the first time, get it into it slowly and gradually so that you can hold the plank for longer duration which can be increased with practice. Make a note to avoid these mistakes:

Other points to remember

Keep breathing while doing the Plank, don’t hold the breath.
Don’t make your hips, head, or shoulders to drop.
Don’t place your hands very close, it can create internal rotation and instability in your shoulder joint.
Try to hold the Plank in proper position, though for short duration rather than holding in wrong Position for long time.

So what do you think? Planks can be effective. So how about adding this plank workout in our daily activity regime?