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Why you need to strengthen your core?

plank-variations

‘You need to work on strengthening the core’

‘Why not start with some core strengthening exercises’

How often have you heard this line from a fitness trainer/doctor/health coach??

Now, how many of you know exactly what the core is??  My guess would be ‘we have a general idea, though not sure’

So let me try and explain first, what ‘the core’ is…

I do not want to bore you with the scientific names of the muscles consisting of the core, which I’m sure nobody would understand and everybody would just scroll over.

So to make it simple, the core of the body is broadly considered to be the torso.

It is a complex series of muscles, extending far beyond your abs, including everything besides your arms and legs. The major muscles of the core reside in the area of the belly and the mid and lower back, and peripherally include the hips, the shoulders and the neck.

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It is incorporated in almost every movement of the human body. Functional movements are highly dependent on this part of the body, and lack of core muscular development can result in a predisposition to injury.

The core forms a sturdy central link between your upper and lower body. Much like the trunk of a tree, core muscles need to be strong yet flexible. A weak or inflexible core drains power from many movements and can make it downright difficult to do some.

Functions:

  1. Contains and protects the internal organs –You will notice that this part of your body (core) doesn’t have many bones, except for the spine and some floating ribs, yet it contains many important internal organs that need to be kept safe and sound. Without the bony structure to rely on, the entire area needs to be wrapped up tightly to maintain the integrity of its contents. So I like to think of our core musculature as a tightly wrapped package protecting the internal organs.
  1. Ensures greater mobility of the spine and trunk –Because of the way our core musculature is organized, it allows a great range of movement in the trunk. It allows us to bend forward, backwards, sideways, twist and do combinations of those.
  • Stabilizes the top part of the body over the bottom part- the core determines to a large part a person’s posture. In all, the human anatomy is built to take force upon the bones and direct autonomic force, through various joints, in the desired direction. The core muscles align the spine, ribs, and pelvis of a person to resist a specific force, whether static or dynamic.
  1. Controls the pelvic-lumbar relationship – The core is used to stabilize the thorax and the pelvis during dynamic movement and it also provides internal pressure to expel substances such as urine (continence),feces, air, vomit and also for labor and childbirth in women,

Core Stability:

In essence, core stability means ‘stability of the spine’, ‘core strength’ is the ability to support your spine and keep your body stable and balanced.  It is the strength that allows you to perform manual tasks safely and effectively in everyday life.

There are “five different components of core stability: strength, endurance, flexibility, motor control, and function”. Without motor control and function, the other three components are useless, like a fish flopping out of water no matter how strong you are or how much endurance you have.

I like to believe that core strength is as vital as most of the major organs in the body, let me tell you why –

  • Muscular tone helps blood circulate more effectively once it’s pumped from your heart. Core muscles are no exception, and when your core is strong you can notice an improvement in blood circulation.
  • Core stability promotes healthierdigestion. The digestive system contains a lot of blood vessels and when the core area is stagnant, the whole digestive system may feel more sluggish too. You may see increased bloating, discomfort, and indigestion associated with meals. The digestive system also contains a large and essential part of the immune system. Core strength can help support your body’s immunity too as it rounds out healthy digestion and circulation.
  • Because the diaphragm is located near the core, core strength promotes deeper and higher quality breathing.
  • Because the pelvis is located near the core, women may find relief from cramps and PMS around the menstrual cycle after strengthening core muscles. Women use their core muscles during labor and delivery too, and having a strong core, help in an easier labor.
  • Finally, the physical balance that comes from supporting your core can extend to yourmental-emotional health as well. Physical balance promotes a sense of calm, steadiness, and support.

How to Measure your core strength –

Let’s end with a fun activity!!

Let’s all of us measure our core strength, this way even people with regular exercise (including me) will know where we stand and how much further we need to work for a strong core..

Core Muscle Strength & Stability Test was designed by Brian Mackenzie, a senior athletics coach with UK Athletics, the United Kingdom’s National Governing body for Track and Field Athletics.

Preferably use a mat for performing this test, to get accurate results.

  1. Position a stop watch where you can easily see it
  2. Start in the Plank Exercise Position (elbows on the ground)
    Hold for 60 seconds
  3. Lift your right arm off the ground, Hold for 15 seconds
  4. Return your right arm to the ground and lift the left arm off the ground, Hold for 15 seconds
  5. Return your left arm to the ground and lift the right leg off the ground, Hold for 15 seconds
  6. Return your right leg to the ground and lift the left leg off the ground, Hold for 15 seconds
  7. Lift your left leg and right arm off the ground. Hold for 15 seconds
  8. Return you left leg and right arm to the ground
  9. Lift your right leg and left arm off the ground, Hold for 15 seconds
  10. Return to the Plank Exercise Position (elbows on the ground), Hold this position for 30 seconds

Results

  • Good Core Strength
    If you can complete the test fully, you have good core strength.
  • Poor Core Strength
    if you cannot complete the test fully, your core strength needs improvement.
    Poor core strength results in unnecessary torso movement and swaying during all other athletic movements. People with poor core strength are  more likely to suffer from back injuries, and the likelihood of other peripheral injuries also increases in those with a weak core

This results in wasted energy and poor biomechanics.

If you are unable to complete the test practice the routine three or four times each week until you improve.

By comparing your results over time, you will note improvements or declines in core strength.

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All you need to know about whey protein!

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The more people are getting concerned about their health, more brands of whey proteins are being introduced in the market.

Being a consumer, you have the right to know about what is going inside your body. You might have heard a lot about whey protein, but are you aware about what exactly it is?

Everybody who talks about whey protein have mixed reactions. When I tell my players about whey protein, I get a list of questions!

Why do I need whey protein?

What is the other option for whey protein?

Is taking supplement good for health?

Will whey protein affect my kidney?

I am okay with all these questions because there are many healthcare sites having mixed opinions about whey protein.

Let’s not be judgemental about anything.

It’s not even correct to call ‘whey protein’ as a supplement because it does occur in natural food sources as well!

This blog will help you clear your doubts about whey protein!

What is whey and where do we get it from?

  • Whey is derived from animal milk.
  • Milk protein is divided into 2- Whey (20% of the protein in milk) and casein (80% of the protein in milk)
  • Whey protein is said to be a complete source of protein as it contains all essential amino acids (These amino acids are not produced by the human body so it must be supplemented through diet) which are required by the human body.
  • Whey protein is water soluble while casein protein is insoluble in water.

What are the natural food sources in which whey protein is present?

  • Ricotta cheese
  • Milk
  • Yogurt

There are different supplements available in the market which has different brand names and components in it. Let’s understand what are those types of whey proteins listed on the supplements?

1.  Whey protein concentrate

  • Whey protein concentrate is also labelled as WPC.
  • WPC label is only given to those supplements which has 90% or less than 90% of protein by weight.

How to read the label of the protein supplement to understand if it is WPC or something else?

  • Check the protein % on the label. If it is less than 90% then it is WPC.
  • The ingredients which are listed on the top of the label are in more quantities as compared to the ones which are mentioned at the bottom of the nutritional label.
  • For example, if a supplement box has 40% WPC84 written on it, this means that the supplement has 84% of the WPC and rest all the ingredients is a combination of lactose, milk derivatives, minerals and fats.

Advantages of choosing WPC: –

  • It is cheaper as compared to the other types of whey protein and fits in the budgets of fitness freaks.

Disadvantages of choosing WPC: –

  • It has low bioavailability.
  • Supplements with WPC contains lactose or milk derivatives in it which cannot be used by lactose intolerant people.

2. Whey protein isolate

  • Whey protein isolate is also labelled as WPI.
  • It is the purest form of protein which eliminates all the lactose and fats present.
  • WPI label is only given to those supplements which has 90% or more than 90% of protein by weight.

Advantages of choosing WPI: –

  • Its high-end techniques are used to eliminate the lactose and fats which makes WPI the purest form of protein.
  • As there is no lactose in it, lactose intolerant people can choose this supplement.

Disadvantages of choosing WPI: –

  • It is expensive.
  • As it has no carbohydrates and fats, the taste often becomes an issue for the people.

3.  Whey protein hydrolysate or blends

  • They are the blend of WPC and WPI which mostly commonly available in the market.
  • The cost for these blends are neutral. It depends on the ratio of WPC and WPI.

Advantage of choosing whey protein hydrolysate or blends: –

  • Neutral cost. Neither too expensive nor too cheap.

Disadvantage of choosing whey protein hydrolysate or blends: –

  • WPC: WPI ratios can be misleading so as explained above, which ingredient comes first is more in the supplement as compared to the one which comes at the bottom. 

How does whey protein work in the body?

  • Whey protein is a complete source of protein having all essential amino acids including leucine. Leucine is a very important amino acid when it comes to muscle building and toning of the body. Thus, whey becomes the most popular source of protein!
  • Bioavailability (Ability of animal to utilize that protein in the body) of whey is very high as compared to other protein sources!

Let’s have a look: –

Protein sources

 Bioavailability
WPI 159
WPC 104
Whole egg 100
Milk 91
Cheese 84
Fish 82
Chicken 79
Soya 74
Casein 71
Yogurt 68
Egg white 88
Oatmeal 58
  • The above table shows that whey protein has the highest bioavailability, which becomes the most favourite protein of all times!

How much whey protein you need every day?

  • A healthy adult requires 0.8-1g per kg body weight protein in a day depending on the physical activity. If you are into intense working out like athletes and sports person, the protein intake can go up to 1.5 g to 2g/per kg of body weight in a day.
  • For example, an average man with sedentary lifestyle whose weight is 60kgs requires 0.8 g per kg body weight per day.

So, it is calculated as,

Weight x requirement of protein as per physical activity= Ideal protein intake per day.

As per the above example,

60 x 0.8= 48g per day.

  • Protein can be obtained from natural sources as well. If the person can get the ideal protein intake through natural foods, then he might not require a supplement for the same.
  • But if the person is a vegetarian, he might need to add up a supplement because vegetarian sources have low bioavailability as compared to non-vegetarian sources.
  • Fitting his/her ideal protein requirement, 1-2 scoops per day can be taken to complete the requirement.
  • If a person does heavy workout, he might need to alter his intake of whey protein depending upon the meal pattern he follows.

     “Keep a check on your protein intake, overdoing anything won’t help!”

What are the benefits of whey protein?

  • There is a myth that whey protein leads to weight gain but that is not true. On the contrary, whey protein helps in weight loss (It has fat loss enhancing property).
  • It helps in muscle building.
  • It helps in faster recovery post workout.
  • It promotes growth of lean tissue mass.
  • It improves muscle protein synthesis.
  • It boosts immune function.
  • It helps in controlling sugar cravings.
  • It has high bioavailability as explained above.

What are the side effects of whey protein?

  • Like a coin, everything has 2 sides. With benefits, whey protein also has some side effects.
  • Bloating, upset stomach, increased bowel movements are some side effects of whey protein.
  • You need to check yourself for allergies before starting off with whey protein.
  • Check your total protein requirement before including whey protein in your list!

 

PS: – Whey protein is soluble in water so if in case it doesn’t dissolve in water, that protein supplement is not a right choice then! Read the label before choosing any supplement for you.

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ADD “LIFE” TO YOUR “STYLE”

Health-and-Fitness

Yes you read it right…! When we talk about lifestyle we mostly forget the two basics of the entire concept, the “Life” & the “Style”. It’s not about flaunting or getting attention from others, it’s all about living your life the way you have been and making all things around you the way you like – that is what is ‘YOUR’ style. And that’s why it is more worth saying adding life to your style, rather than adding style to your life.

Small things in our daily routine, our home as well as workplace makes a lot of difference to our lifestyle. And, when we talk about a healthier life style, it’s all about our workout and eating habits that matters most to our fitness and in a broader way – wellness.

Wear your Attitude to Workout: Yes, more than your gym ware, it’s your face and your body language that makes you ready for workout. And, of course a great combination of vibrant colored gym ware and trendy sport shoes only adds to your energy. They give yourself a mental warm-up before your actual warm up. Assigning a space for all your workout accessories like gym bag, workout clothes, socks, shoes, towel etc. instead make a dedicated space in your life for workout. And, every morning or any time of day when you have to work out, just reach that place and you will feel the force within.

Sing-along your fitness: Music has that energy to help you run for your goal. And, when it comes to music for workout, select your favorite songs that are full of energy and that motivates you. Making that energetic playlist and playing it while you walk, run or work-out is something that will add to your energy and the force to work harder and push you to extremes. Make sure that the duration of the playlist is at least three to four times of your workout duration, so that you shuffle it and don’t get bored. Also update it every now and then with newer tracks of your choice.

Re-design – Re-arrange your surroundings: Your surroundings at home and workplace are the places where you spend most of the time and see the things around. Refurbishing or making it look good makes you feel good the whole day. Posters of anything you like – cars, celebrities, quotes or natural landscapes, miniature models, cartoon characters, soft toys, showpieces, smiley balls or tags, good luck plant or any other tiny indoor plant kept in your bed room, kitchen or work place gives you the positive vibe and keeps you up in anything you do in and around that place.

Eat right – prepare right: Eating right is very important but, equally important is to prepare and present it in the right way. If you are the one who carry meal to work, packing it in trendy and colorful lunch box makes you look forward for packing as well as having the meal at the right time. Also, you can pack it in different colored boxes when you take multiple meals in a day. The way you cut and serve the salad also makes difference in how it looks and how it feels while having. Instead of cutting it the same way every time, use different sizes and shapes in routine, like cutting salad in cubes, slices, splits, cross slices, grated and sometimes eat it uncut.

So that’s how small things make big differences in the way you live. At times routine makes our life so monotonous that we forget our own likes and dislikes and keep moving with the pace. That’s the time to pause, think for our own style, our own way of doing things and kick start towards a better and healthier lifestyle by adding “LIFE” to our “STYLE”.

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Best Yoga Asanas for Hypothyrodism

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One of the biggest battle for most people is ‘Weight Loss’. 90 % of the people are stressed and spend sleepless nights over not losing weight. The question in most individual’s mind is despite doing exercise and eating right why is it that I am unable to lose weight or maintain it?

Healthy foods, controlled portion sizes, regular exercise and peaceful sleep — these are the ingredients for losing weight.

One of the reason for not being able to lose weight could also be –Hypothyroidism, a condition where your thyroid gland function is impaired. Underactive thyroid gland plays a vital role in affecting the weight reduction journey.

It’s difficult for someone with hypothyroidism to lose or maintain a healthy weight balance as T3, the active thyroid hormone is low. T3 is a powerful hormone that regulates the body’s metabolism. The most important thing you can do for weight loss and for your overall health —is to get proper treatment for your hypothyroidism.

Losing weight is never easy, but, people can control it and shouldn’t struggle to lose weight. However, making a few dietary changes and regular exercise or Yoga may help in weight loss.

Here are some of the important yoga asanas which boosts the function of your thyroid gland and helps in weight loss.

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1.  VIPRITKARNI:

It is a Mudra.Viprit means: reverse and karni means “by which”. Viparitakarni helps to balance the functioning of thyroid and eases the complication caused by hypoactive thyroid. This is also one of the important Asanas for thyroid disorder. This can be done for 2minutes maximum.It is also called as half shoulder stand.

Method: 

Lie down on your back. Arms alongside of the body. As you inhale bend your knees and raise the legs and buttocks. Bring the palms under your hips to support the buttocks. Elbows remain on the floor. Straighten the legs vertically upwards. Relax the muscles of feet, legs, and hips. Shoulder and neck relaxed on the mat. Breathe normal. Remain in the position for few seconds and gradually increase it to 1-2min. Exhale, bend the knees towards your forehead and slowly lower the buttocks and legs and return to the starting position.

Limitation: Avoid with High BP and dizziness

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2. SETUBHANDASANA (BRIDGE POSE)

This asana provides appropriate stretch on the back and suitable massage to the neck. It helps to regulate the functions of thyroid gland thereby helpful in releasing thyroxin hormone.This can be done for 2-3 min maximum.

Lie flat on your back with arms at your sides, palms down. Bend your knees and place your feet flat on the floor. Keep your feet hip width apart, parallel to each other, and as close to the buttocks as possible. Simultaneously, press your upper arms and feet into the floor and begin lifting your hips towards the ceiling. Try to distribute your weight equally on the inside and outside of your feet.

Now, move your breastbone towards your chin, keeping your chin lifted only slightly as not to flatten the back of the neck. Firm your tailbone in towards the pubis and move your pubis slightly towards the belly. In order to keep the lower back extended, keep the knees over the ankles, perpendicular to the floor. Your buttocks should be firm, but not clasped.

Lift your hips as high as you are able without breaking position. If you are having trouble holding posture, you can clasp your hands behind your back and firm you arms into the floor, shoulder blades shifted down along the spine. Hold this pose for 5 to 15 breaths.

To come out of Bridge Pose, release on an exhalation, rolling your spine slowly down onto the floor.

Limitations: Avoid doing this pose if you are suffering from neck and back injuries.

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3. MATSYASANA (Fish pose):

Matsya means fish, in the final pose, the asana take the form of fish. Hence the name is Matsyasana. Matsyasana provides adequate stretching to the neck region thereby stimulate the thyroid gland. It increases blood supply to trunk and neck region.

This can be done for 1-2 minute maximum

Method:

Sit in Padmasana, lean back,using elbow and arms to help balance yourself, until your had rest comfortably on the mat and your body forms a low arc. Use a low cushion for comfort at first, if necessary. Now extend your arms and grasp your toes on either side. Breathe normal. Rest till you can hold the posture. Exhale using the support of elbow come to the original position.

Limitations: Knee joint problems, piles, dislocation of knee joints.

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4. USTRASANA (Camel pose): This can be done maximum for 2 minutes.

Method: This asana also give stretch to the neck.

Assume a sitting posture as in kneeling. Support the body on the toes and knees and gradually lean backward, after having fixed the arms from behind, the palms to the ground, the fingers pointing outward and the thumbs towards the toes. Keep arms straight then slowly life the pelvis while taking in the breath. Press the body above the waist slowly both outward and upward, throwing the neck downward. Breathe normal. Exhaling slowly come back to original position.

Limitations: Those who have undergone any recent operation at the chest or abdomen, people with hernia problems, severe hypertension and low back must be cautious.

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5.  SARVANGASANA (Shoulder stand pose): Sarvangasana is the most important pose to stimulate thyroid gland and control thyroxin. This is the most effective yoga pose where blood flow from legs to head region due to its inverted condition thereby helps in curing of thyroid. This can be done maximum for 3 minutes.

Method:

Lie flat on the back with the feet together, the arms by the sides, and palms flat on the ground.Using the arms as levers, raise the legs and back to a vertical position.

Bend the elbows and use the arms as props to steady the back by pressing it with the palms.The trunk and legs should extend straight up, forming a right angle with the neck, the chest pressing against the chin.

Limitations: Excess obesity, Myopia, severe spinal problems, pregnancy.

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6. SIMHASANA: Simhasana or the Lion Pose resembles a squatting lion in the final pose. In Sanskrit, ‘Simha’ means ‘Lion’ and ‘asana’ means ‘pose. It is an excellent pose for thyroid gland.

Sit in the kneeling position or Vajrasana. Move the knees apart so that they make almost a right angle between them.Tuck your palms, under your thighs. The palms should face downwards and point towards the body. An alternate way is to keep the palms on the knees stretched and spread wide apart.

Bend forward slightly, resting the weight of the body on the arms.Now, tilt the head backwards. Keep the eyes wide open. Open your mouth and draw the tongue forward and downwards as much as you can.

Gaze at the space between the eyebrows with eyes wide open. This is called Bhrumadhya Drishti. In Hatha Yoga Pradeepika, an alternate gaze for the eyes is given as Nasikagra Drishti or gazing at the tip of the nose.

Breathe normally and deeply in this position. During exhalation make a sound ‘ahhh…’, to imitate the breathing of a lion with tongue outside. You may also roar like a lion, few times in this position. Relax your muscles in the back, abdomen and chest in the final position.

Remain in this final position for as long as comfortable.In some variations, the tongue can also be moved from side to side making the sound ‘ahhh…’

Limitations: For those with weak knee or ankle joints, this asana should be practiced with caution.

This can be practiced for maximum 3 minutes.

Diet is equally important and utmost care should be paid to it. I have herewith chalked out diet tips which is a mix of yogic and modern diet.

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Yogic Diet tips for thyroid disorders

  • Diet with high fiber content should be taken.
  • Avoid excess eating of fats and carbohydrates.
  • Give more and more thrust on green and leafy vegetables.
  • Focus on eating seasonal fruits.
  • Ginger greatly enhances thyroid function. Chew ginger or have ginger tea.
  • Black walnut contains iodine, which nourishes the thyroid gland.
  • Foods like curd, fish, meat, eggs, radish, and oatmeal contain good amount of iodine. So take these foods regularly to control thyroid problems
  • It is recommended that you have Gomutra (Cow urine):Its anti-inflammatory, Anti- Bacterial, antibiotic and antimicrobial. It acts as an antidote. 10-15drops can be taken on an empty stomach in the morning. It works best if taken with Ashwagandha.
  • Bask in Sun: take sunlight /sun bath between 7am -8am.
  • Have 1 tbsp cold pressed virgin Coconut oil. It improves the function of thyroid hormone
  • Take foods such as carrots, pumpkin, sprouts, spinach, wheat grass seaweeds because of its iodine content.

Thyroid diet prevention & precaution

  • Cruciferous veggies can be eaten in limited quantity and should be cooked.Non veg foods such as fish —healthy omega 3 fatty acids present in oily fishes like salmon, tuna, sardines can be eaten. Even eggs are healthy protein rich options to be taken in meals.
  • Spicy foods should by far be avoided as they are tamasic and interferes with keeping the mind calm and in a balance state which is very necessary to deal emotionally with the people having thyroid.
  • Refined and Preserved foods should be avoided to keep the weight in check.
  • Caffiene should be avoided because it hampers the healing properties of thyroid medications. 

Begin with these yoga practices and maintain your thyroid hormones function and achieve a successful weight loss. Bring on a “new you” with these yoga Asanas.

Please Note: Sarvangasana and Vipritkarni needs to practice under guidance.

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