Everyday Hair Care: Easy Steps To Achieving Gorgeous Hair

8 Hairdos That Are Perfect For Oily Hair Days

<p>As the temperatures rise and the sun shines brighter, it's time to revamp your hair care for summer to combat the damaging effects of the warm months. Just like your skin, your hair needs protection from the scorching sun, humidity, and chlorine from pool dips. But fear not! With the right hair care during the summer and a few expert tips, you can keep your locks looking luscious and healthy despite the heat.</p><p><strong>Here is the perfect guide to acing hair care during the summer</strong></p><h2>1. Shield Your strands from the sun</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2863%29_1714137317088.jpg"></figure><p>Your hair, like your skin, is also susceptible to sun damage. Exposure to UV rays can leave your locks dry, brittle, and prone to breakage. To shield your strands from the sun's harmful effects, invest in a quality UV protection spray or serum. These products form a barrier around your hair, preventing UV rays from penetrating and causing damage. Before stepping out into the sun, spritz your hair generously with a UV protectant spray and reapply throughout the day, especially if you'll be spending extended periods outdoors.</p><h2>2. Embrace protective hairstyles</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_protective%20hairstyles_1714196779344.jpg"></figure><p>Protective hairstyles are a lifesaver during the summer months, helping to shield your hair from environmental stressors while keeping you cool and stylish. Opt for updos, braids, or buns that keep your hair off your neck and away from the heat. Not only do these styles protect your strands from sun damage, but they also reduce friction and tangles, minimising breakage and split ends. Experiment with different hairstyles to find what works best for your hair type and personal style, and don't be afraid to get creative!</p><h2>3. Hydrate, hydrate, hydrate</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2864%29_1714137393931.jpg"></figure><p>Summer heat can zap the moisture from your hair, leaving it parched and frizzy. One of the best hair care tips in the summer season is to simply hydrate your hair. Combat dryness by incorporating hydrating products into your routine for hair care during the summer. Opt for a moisturising shampoo and conditioner formulated to replenish lost moisture and restore vitality to your locks. Additionally, indulge in weekly deep conditioning treatments or hair masks to provide an extra boost of hydration. Look for products infused with nourishing ingredients like coconut oil, shea butter, or argan oil to keep your hair soft, smooth, and manageable all summer long.</p><p>AlsoRead0</p><h2>4. Minimise heat styling</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_heat%20hair%20tools_1714197220088.jpg"></figure><p>While it's tempting to reach for your blow dryer, flat iron, or curling wand to achieve your desired look, excessive heat styling can wreak havoc on your hair, especially in the summer heat. Heat styling tools can further dry out your strands, leading to increased damage and breakage. Instead, embrace your hair's natural texture and opt for heat-free styling techniques whenever possible. Let your hair air dry or use a diffuser attachment on your blow dryer to minimise heat exposure. If you must use heat styling tools, be sure to apply a heat protectant spray beforehand to reduce damage.</p><h2>5. Rinse after swimming</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2865%29_1714137462645.jpg"></figure><p>Taking a dip in the pool is a refreshing way to beat the summer heat, but the chlorine and chemicals found in pool water can wreak havoc on your hair. To prevent chlorine buildup and minimise damage, rinse your hair with fresh water immediately after swimming. This helps to remove any chlorine residue and prevents it from stripping moisture from your strands. For added protection, consider wearing a swim cap to shield your hair from direct contact with pool water.</p><h2>6. Trim regularly</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_hair%20trim_1714197280496.jpg"></figure><p>Regular trims are essential for maintaining healthy hair year-round, but they're especially important during the summer months. Exposure to the sun, heat, and environmental stressors can cause your hair to become dry, brittle, and prone to split ends. Schedule regular trims every 6-8 weeks to remove damaged ends and promote healthy growth. Not only will regular trims keep your hair looking fresh and vibrant, but they'll also prevent split ends from travelling up the hair shaft and causing further damage.</p><p>AlsoRead1</p><h2>7. Nourish with homemade masks</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2866%29_1714137535689.jpg"></figure><p>Haircare for summer is incomplete without some extra love and nourishment with homemade hair masks. Using ingredients from your kitchen, you can create nourishing treatments to restore moisture and vitality to your locks. For dry or damaged hair, try a coconut oil and honey mask. Simply mix equal parts coconut oil and honey, apply it to your hair from roots to ends, and leave it on for 30 minutes before rinsing thoroughly. For oily or limp hair, a yoghurt and lemon mask can work wonders. Mix plain yoghurt with freshly squeezed lemon juice, apply it to your hair, and let it sit for 20-30 minutes before rinsing. These homemade masks are packed with nutrients and antioxidants to hydrate, strengthen, and revitalise your hair, leaving it soft, shiny, and rejuvenated.</p>

Discover expert summer hair care tips and a foolproof routine to ensure your locks stay healthy and vibrant all season long.


Protect your hair from the damaging effects of the sun and heat with our ultimate guide to acing hair care during the summer. 


Tips & Tricks To Keep Your Locks Luscious In The Heat | Zee Zest

Keep Your Locks Healthy With These Summer Haircare Tips

Summer Hair

Haircare Tips

Simple Skincare Routine For Dry Skin Perfect For Beginners

Ingredients To Add To Your Oily Skin Care Routine For That Glowing Skin 

<p>Blackheads, those pesky little spots that seem to crop up on our faces at the most inconvenient times, can be a source of frustration for many. However, fret not! Numerous effective home remedies for blackheads removal prevent them from making a reappearance. Let's explore some tried and tested techniques using natural ingredients, along with tips to keep your skin blackhead-free.</p><p>Before delving into ways for blackhead removal at home, let's understand what blackheads are. Hair follicles may become clogged with oil, dead skin cells, and bacteria, leading to the occurrence of blackheads, which are medically referred to as open comedones. When the pore is open, the contents are exposed to air, oxidizing and turning black, hence the name. One of the most common parts of the face to get blackheads is the nose. Keep reading to know how to reduce blackheads on the nose and other areas on your face.</p><h2>Some ways to tackle blackhead removal at home</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2820%29_1713972379612.jpg"></figure><ol><li>Steam treatment: Steaming your face is a classic method for opening up pores and loosening debris. Boil water in a pot, then transfer it to a bowl. Place your face over the bowl and drape a towel over your head to trap the steam. Do this for 5-10 minutes to soften the blackheads before gently exfoliating.</li><li>Exfoliation: Regular exfoliation helps remove dead skin cells and debris, preventing blackheads from forming. You can make a gentle scrub using ingredients like sugar, honey, and lemon juice. Massage the scrub onto damp skin in circular motions, to reduce blackheads on the nose and other areas on your face.</li><li>Clay masks: Clay masks are a great option to remove impurities and excess oil from the skin. Bentonite or kaolin clay mixed with water or apple cider vinegar makes a potent blackhead-fighting mask. Apply the mixture to your face, leave it on until it dries, then rinse off with warm water.</li></ol><p>AlsoRead0</p><h2>Effective home remedies for blackheads</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_Blackhead%20face%20filler_1714033482366.jpg"></figure><ol><li>Tea tree oil: Tea tree oil possesses antibacterial properties that can help combat blackheads. Dilute a few drops of tea tree oil with a carrier oil like coconut or jojoba oil and apply it to the affected areas using a cotton swab.</li><li>Apple cider vinegar: Apple cider vinegar helps balance the skin's pH levels and acts as an astringent. Mix equal parts apple cider vinegar and water, then apply it to your face using a cotton ball. It is recommended to keep it on for 10-15 minutes before washing it off.</li><li>Oatmeal: Oatmeal is not only soothing but also acts as a gentle exfoliant. Cook oatmeal as usual, let it cool, then apply it to your face. Before washing off with warm water, it is recommended to massage gently in circular motions.</li><li>Lemon juice: One of the simplest home remedies for blackheads involves using a basic kitchen ingredient: lemon. Lemon juice contains citric acid, which helps exfoliate the skin and remove excess oil. Mix water with lemon juice and use a cotton ball to apply the solution to the affected areas. Wait for 10-15 minutes before rinsing it off.</li><li>Aloe vera: Aloe vera soothes the skin and helps reduce inflammation. To achieve the best results, it is recommended to apply fresh aloe vera gel on the affected areas and leave it on overnight.</li><li>Baking soda paste: Baking soda acts as a natural exfoliant and helps regulate the skin's pH balance. To follow the easiest home remedies for blackheads, mix a small amount of baking soda with water to form a paste. Gently massage it onto damp skin, focusing on blackhead-prone areas. Rinse off after a few minutes.</li><li>Honey and cinnamon mask: Honey is known for its antibacterial properties, while cinnamon helps improve blood circulation. Mix equal parts honey and cinnamon powder to form a paste. Gently apply it to your face, and let it sit for 10-15 minutes before rinsing it off with warm water.</li></ol><p>AlsoRead1</p><h2>Tips to keep away from blackheads</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2017%20%2821%29_1713972880907.jpg"></figure><ol><li>Cleanse Regularly: Cleanse your face twice a day to remove dirt, oil, and makeup that can clog pores and lead to blackheads.</li><li>Use Non-comedogenic Products: Opt for skincare and makeup products labelled as non-comedogenic, meaning they won't clog pores.</li><li>Moisturize: Keep your skin hydrated with a lightweight, oil-free moisturizer to prevent excess oil production.</li><li>Avoid Touching Your Face: Touching your face can transfer dirt and bacteria, exacerbating blackhead formation. Try to avoid touching your face with your hands as much as you can.</li><li>Healthy Diet: Maintain a balanced diet rich in fruits, vegetables, and lean proteins, and limit processed foods and sugary snacks, which can contribute to skin issues.</li></ol>

From steaming to clay masks, learn tried and tested home remedies to get rid of blackheads on the nose effectively for clearer, smoother skin.


Tired of blackheads on your face? Learn how to use homemade remedies to get rid of blackheads and maintain great skin texture.


Try These Effective Tips For Blackhead Removal At Home | Zee Zest

Say Goodbye To Blackheads: Effective Home Remedies For Blackheads Removal And Prevention

Blackheads

Skincare Routine

Natural Skincare

5 Yoga Asanas That Can Make you Happier 

7 Yoga Poses To Soothe Your Stomach Naturally From Digestion & Constipation

<p>The beauty industry provides a wide range of treatments and products that claim to produce remarkable results for achieving glowing and radiant skin. However, amidst the sea of skincare solutions, there's a natural and holistic approach gaining momentum – face yoga for glowing skin. Much like traditional yoga benefits the body and mind, face yoga exercises aim to tone facial muscles, increase circulation, and promote a youthful complexion. By incorporating a simple face yoga routine with the best face yoga exercise for glowing face skin into your morning ritual, you can kickstart your day with a radiant glow that emanates from within.</p><h2>Understanding how face yoga is a natural path to radiance</h2><p> Face yoga exercise for glowing face skin, also known as facial exercises or facial yoga, involves performing specific movements and poses to target muscles in the face and neck. Just as regular exercise strengthens and tones the body, practising face yoga for skin health can help sculpt and rejuvenate facial contours, reducing the appearance of fine lines, wrinkles, and sagging skin. By stimulating blood flow and lymphatic drainage, face yoga promotes circulation, oxygenation, and detoxification, resulting in a brighter, healthier complexion.</p><h2>The benefits of face yoga for glowing skin</h2><ol><li>Improved circulation: Face yoga exercises increase blood flow to the skin, delivering oxygen and essential nutrients to nourish cells and promote a radiant complexion.</li><li>Enhanced muscle tone: By targeting specific facial muscles, face yoga helps tone and firm the skin, reducing the appearance of sagging and promoting a more youthful appearance.</li><li>Stress reduction: Practicing face yoga can help alleviate tension and stress held in the facial muscles, promoting relaxation and a sense of well-being that reflects in the skin.</li><li>Increased lymphatic drainage: Gentle massage techniques in face yoga stimulate the lymphatic system, aiding in the removal of toxins and reducing puffiness and inflammation.</li><li>Natural face lift: Regular practice of face yoga exercises can help lift and sculpt facial contours, providing a non-invasive alternative to cosmetic procedures.</li></ol><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T213622_1712333189668.jpg"></figure><p>Here is a simple guide to achieving glowing skin</p><h2>1. Begin with deep breathing</h2><p>Start your morning routine with a few deep breaths to centre yourself and relax the mind. Inhale deeply through the nose, filling the lungs with air, and exhale slowly through the mouth, releasing any tension or stress.</p><h2>2. Cleanse and hydrate your skin</h2><p>Before beginning your routine of face yoga for bright skin, cleanse your skin with a gentle facial cleanser to remove any impurities or residue from the night. Follow up with a hydrating moisturizer or facial oil to nourish and protect the skin.</p><h2>3. Warm-up exercises</h2><p>Perform a series of warm-up exercises to prepare the facial muscles for more targeted movements. Start by gently tapping or massaging the face with your fingertips to increase circulation and awaken the skin.</p><p>AlsoRead0</p><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T213805_1712333294115.jpg"></figure><p>Here is the best routine of face yoga exercise for glowing face skin</p><h2>1. The lion's breath</h2><p>Sit in a comfortable position with your spine straight and shoulders relaxed. Inhale deeply through the nose, then exhale forcefully through the mouth, sticking out your tongue and roaring like a lion. This pose helps release tension in the jaw and neck muscles.</p><h2>2. The eye circle</h2><p>Gently circle your eyes in a clockwise motion using your fingertips, then switch to a counterclockwise motion. This exercise helps reduce puffiness and dark circles while improving circulation around the eyes.</p><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T213936_1712333379550.jpg"></figure><h2>3. The forehead smoother</h2><p>Place your fingertips on your forehead and gently smooth out any wrinkles or furrows by moving your fingers in upward strokes. Repeat several times to promote relaxation and smooth the forehead.</p><h2>4. The jaw release</h2><p>Place your fingertips on your jawline and gently massage in upward strokes to release tension and firm the jaw muscles.</p><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T214048_1712333451458.jpg"></figure><h2>5. The cheek lift</h2><p>Smile widely while pressing your fingertips into the apples of your cheeks. Hold the smile for a few seconds, then release and repeat several times to lift and tone the cheek muscles.</p><h2>6. The neck stretch</h2><p>Tilt your head to one side and gently stretch the neck by reaching the opposite ear towards the shoulder. Hold for a few seconds, then switch sides to stretch the other side of the neck.</p><p>AlsoRead1</p><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T214156_1712333519311.jpg"></figure><h2>Cool down and relaxation</h2><p>Finish your routine of yoga for bright skin with a few moments of relaxation and mindfulness. Close your eyes and take a few deep breaths, allowing any remaining tension to melt away. Visualize your skin glowing with vitality and radiance, embracing the natural beauty that lies within.</p>

 Set aside a few minutes to practice face yoga for glowing skin and watch your skin transform with a newfound luminosity and vitality.


Incorporating morning yoga for glowing skin is a simple yet powerful way to cultivate glowing, radiant skin from the inside out.


Dreaming Of That Morning Glow? Say Hello To Face Yoga | Zee Zest 

Beyond The Cosmetics: Learn How To Use Face Yoga For A Radiant Boost

Yoga

Face Yoga

<p>Breathing is through what our life begins, but how often are we actually aware of our breathing? It is not until we experience difficulty in our breathing pattern that we actually give the process of breathing and our respiratory health a thought. Our breathing is largely influenced by our emotional state as well. The ancient Hindu texts have quite extensively discussed the importance of breathing. There are a number of breathing techniques that have been described, and the collective term for it is ‘Pranayama’. Pranayama is a yogic practice which is centred around breathing. Let us take a look at some of the pranayama yoga techniques for a healthy respiratory health.</p><p><strong>Here are 8 Pranayama breathing techniques you should know about</strong></p><h2>1. Kapalbhati Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224251_1712423572597.jpg"></figure><p>One of the most popular pranayama techniques, Kapalbhati is a yoga for breathing that is characterised by powerful inhalations and exhalations. It is a type of pranayama yoga that aids towards one’s mental health and keeps the mind calm. With experience, one can also indulge in Kapalbhati asanas for breathing. <br>You have to begin this pranayama yoga by first inhaling and exhaling naturally through your nose.<br>Thereafter, you begin Kapalbhati by keeping your right hand fingers in Pranava mudra, and close your right nostril with your thumb, while inhaling from your left nostril.<br>Hold the position for 10 seconds, and repeat the same by closing your left nostril this time. <br>This process continues for 20 rounds at least, and you must make sure that your abdominal muscles contract while performing this yoga for breathing.  </p><p>AlsoRead0</p><h2>2. Bhastrika Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224401_1712423645345.jpg"></figure><p>Bhastrika pranayama is a yoga asana for lungs. It is a loud breathing technique. It is a relatively vigorous pranayama yoga but aids towards lung health. <br>To initiate Bhastrika Pranayama, one must sit in a comfortable position and breathe through both nostrils.<br>Inhale in order to stretch your diaphragm completely. <br>Thereafter breathe out through both the nostrils, by taking deep breaths and inhaling out completely. <br>Bhastrika pranayama should be done for at least 2 minutes, but not more than 5 minutes.</p><h2>3. Anulom Vilom Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224523_1712423729841.jpg"></figure><p>Anulom Vilom is a type of yoga pranayama for alternate nostril breathing. It is an effective asana for breathing in terms of purifying one's mind and body. Anulom Vilom is a highly recommended yoga asana for breathing problems as well. It is recommended to people suffering from depression and anxiety, and be performed by individuals of all age groups. <br>In order to initiate Anulom Vilom, you must sit comfortably and hold your right nostril with your thumb and slowly inhale from your left nostril. <br>Thereafter, open the right nostril, and close your left nostril with both your middle finger and ring finger.<br>Breathe for 15 seconds, and continue the process.</p><h2>4. Ujjayi Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224640_1712423803312.jpg"></figure><p>Ujjayi Pranayama is one of the most common asanas for breathing. It aids towards deep breathing and holding one’s breath for long durations of time. The inhalation and exhalation sounds in Ujjayi Pranayama is compared to the gentle breeze that flows along the sea shore. <br>Sit in Padmasana position, or with your legs crossed and breathe in gently through your nose, while keeping your lips closed.<br>One should make sure that no breath is to leave from their mouth.<br>Do not clench your teeth or jaws.<br>Continue this breathing process for 5 to 10 minutes.</p><h2>5. Viloma Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224749_1712423872603.jpg"></figure><p>Viloma Pranayama refers to interrupted breathing. It is a form of pranayama yoga that goes against the natural flow of breathing. The purpose of this type of yoga pranayama is to expand the capacity of one’s lungs and cleanse the lungs thoroughly. <br>In order to initiate Viloma pranayama, sit down in a chair comfortably, and inhale slowly while keeping your focus around the lung region. <br>Pause and hold your breath for a few seconds, while trying to control the air inside of your body.<br>Continue with the inhalation and exhalation with regular such pauses for 5 to 10  minutes.</p><h2>6. Bhramari Pranayama</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T224903_1712423948108.jpg"></figure><p>Bhramari Pranayama is also referred to as the Indian Bee breathing technique, as the exhalation sounds like that of a buzzing bee. This type of yoga pranayama is highly effective for regulating hormones, and emotions such as anxiety, stress, anger and frustration. <br>Close your ears with your thumbs, and place your index fingers on the sides of your eyebrows.<br>Place the other three fingers on your eyes, with the fingertips lightly pressing on the nostrils. <br>Inhale deeply while chanting the sound of ‘Om’ as you exhale.<br>Continue the process for 5 to 10 minutes.</p><h2>7. Sama Vritti Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T225017_1712424022438.jpg"></figure><p>Sama Vritti Pranayama helps in maintaining balance of the body, as this asana for breathing regulates and equalises the inhalation and exhalation process. <br>Inhale slowly till the count of 4, and then retain the breath with the maximum capacity of your lungs. <br>Exhale at the count of 4, and retain the position while your lungs are empty. <br>Repeat this cycle several times.</p><p>AlsoRead1</p><h2>8. Bahaya Pranayama</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-06T225211_1712424145867.jpg"></figure><p>Bahaya Pranayama is a type of yoga pranayama that focuses on the muscles in the face and the abdominal region. <br>Sit comfortably and exhale.<br>Touch your chin to your chest, and contract the muscles in your stomach, holding the position for 30 seconds.<br>Repeat the process 3 to 5 times. </p>

Breathing is the most essential function of the body, that keeps our body running. Taking care of one’s respiratory health should be of utmost priority. Here are 8 pranayama techniques for you to enhance your respiratory health. 


Taking care of one’s respiratory health should be of utmost priority. Here are 8 pranayama techniques for you to enhance your respiratory health. 


8 Pranayama Techniques For Respiratory Health | Zee Zest

Yoga For Breathing: 8 Pranayama Techniques To Enhance Respiratory Health

Pranayama 

Yoga for Hair Growth: 10 Powerful Asanas for Healthy, Long and Strong Hair

<p>Stress has become an unavoidable component of daily life for many in today's fast-moving world. From work deadlines to personal responsibilities, the pressures of modern living can take a toll on both our physical and mental well-being. However, amidst the chaos, there lies a serene path to inner calm – yoga. With its ancient roots and modern applications, yoga offers a holistic approach to stress management, providing techniques of stress management through yoga, about the best poses that deliver a plethora of benefits of yoga in stress management that help individuals find tranquillity amidst life's storms.</p><h2>Understanding stress and its impact on health</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T215253_1712334177905.jpg"></figure><p>Before delving into yoga's role in stress management, it's crucial to comprehend the nature of stress and its impacts on the mind and body. Stress, whether from external pressures or internal anxieties, triggers physiological responses in the body, including increased heart rate, elevated blood pressure, and heightened cortisol levels. Over time, chronic stress can lead to a myriad of health issues, including anxiety, depression, insomnia, and even cardiovascular diseases.</p><h2>Stress management through yoga: Tapping into your inner peace</h2><p>Yoga, originating in ancient India, is more than just a physical exercise; it's a lifestyle that encompasses physical postures (asanas), breathing techniques (pranayama), meditation, and ethical principles. Through the integration of these practices, yoga offers a holistic approach to achieving balance and harmony within oneself, making it an effective tool for stress management.</p><h2>Benefits of yoga for stress management</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T215118_1712334084744.jpg"></figure><p>The benefits of yoga for stress management extend beyond the physical realm, encompassing mental, emotional, and spiritual well-being. Some of the key benefits include:</p><ol><li>Stress reduction: Yoga promotes relaxation and activates the body's parasympathetic nervous system, reducing stress hormones and inducing a state of calm.</li><li>Increased resilience: Through regular practice, individuals develop greater resilience to stressors, cultivating the ability to respond to challenges with equanimity and composure.</li><li>Enhanced self-awareness: Yoga encourages introspection and self-reflection, allowing individuals to identify sources of stress and develop healthier coping mechanisms.</li><li>Improved emotional regulation: By cultivating mindfulness and presence, yoga helps individuals regulate emotions and respond to stressful situations with clarity and compassion.</li><li>Stronger connection between mind and body: Yoga promotes holistic well-being and inner harmony by fostering a deeper connection between the body, mind, and breath, resulting in a greater mind-body connection.</li></ol><p>AlsoRead0</p><p>Here are some techniques for stress relief</p><h2>1. Deep breathing or Pranayama</h2><p>One of the most accessible and effective techniques for stress relief is deep breathing or pranayama. By focusing on slow, deep breaths, individuals can activate the body's relaxation response, calming the nervous system and reducing stress levels. Techniques such as diaphragmatic breathing, alternate nostril breathing, and ujjayi breath help cultivate mindfulness and promote a sense of inner peace.</p><h2>2. Mindfulness meditation</h2><p>Mindfulness meditation, often incorporated into yoga practice, involves directing attention to the present moment without judgement. By observing thoughts, emotions, and sensations as they arise, individuals can develop greater self-awareness and cultivate a sense of inner calm amidst external stressors. Regular meditation practice has been shown to reduce stress, anxiety, and symptoms of depression while enhancing overall well-being.</p><h2>3. Progressive muscle relaxation</h2><p>Progressive muscle relaxation is a relaxation technique that involves tensing and releasing specific muscle groups to alleviate physical tension and promote relaxation. By systematically tensing and relaxing muscles from head to toe, individuals can release accumulated stress and achieve a profound state of relaxation. This practice can be particularly beneficial for those experiencing muscular tension or stiffness due to stress.</p><p>AlsoRead1</p><p><strong>Here are some poses in yoga to reduce stress and anxiety</strong></p><h2>1. Child's pose or Balasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T215510_1712334315846.jpg"></figure><p>Child's Pose is a gentle yoga posture that promotes relaxation and releases tension in the back, shoulders, and hips. By surrendering to gravity and resting the forehead on the mat, individuals can experience a sense of surrender and peace, allowing this asana from yoga to reduce stress and anxiety.</p><h2>2. Standing Forward Fold or Uttanasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T215639_1712334406619.jpg"></figure><p>Standing Forward Fold elongates the spine, stretches the hamstrings, and calms the mind. By folding forward with a relaxed neck and shoulders, individuals can release physical and mental tension while promoting blood flow to the brain, leading to a sense of clarity and peace.</p><h2>3. Corpse Pose or Savasana</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_ZZ%20SEO%20Image%20Resizing%2016%20-%202024-04-05T215802_1712334484359.jpg"></figure><p>Corpse Pose is a final relaxation posture typically practised at the end of yoga to reduce stress and anxiety. By lying flat on the back with arms and legs extended, individuals can fully surrender to relaxation, allowing the body and mind to integrate the benefits of the practice. Savasana aids in achieving a profound state of calmness, diminishes tension, and readies the body for contemplation.</p>

 From pranayama to savasana, we bring you everything you need to know about yoga to reduce stress and anxiety.


Explore the endless benefits of yoga in stress management to tap into a mindful state of mind, body and soul.


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<p>I have always believed that protein stands out as a cornerstone for our well-being. It is the driving force for our good health, affecting everything from the strength of our muscles to the resilience of our immune systems. Let us understand the indispensable role of protein in our diets, highlighting its impact on our daily routines, and its multifaceted benefits. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_8-Suman-Agarwal-03-%281%29_1712667784621.jpg"><figcaption>Nutritionist Suman Agarwal</figcaption></figure><h2>Protein: The building blocks of life </h2><p>Proteins are often hailed as the building blocks of life, a statement supported by their pervasive role in the body's structure and function. Every cell in the human body contains protein, underscoring its critical role in building and repairing tissues. Beyond its structural functions, protein contributes to the beauty and strength of our hair (hair comprises 92-93 per cent protein), the elasticity of our skin, and the robustness of our muscles. Proteins have an important role in our gut health, all the gastric juices, enzyme are protein based. Many researchers support and highlight the importance of dietary protein for muscle health, metabolic function and hormonal health. </p><p>Furthermore, haemoglobin, which transports oxygen in our blood to support physical activity, is a protein. If you have iron deficiency then you can measure iron in your blood to check if you are deficient but when it comes to checking for protein deficiency, it’s the symptoms that tells you if you are deficient or no, for example hair fall can be due to low iron or low protein in your diet. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_1-side-view-breakfast-set-with-fried-egg-lettuce-tomatoes-dried-bread-slice-plate-cucumber-slices-cutting-board-with-orange-juice-cloth-wooden-b_1712667613457.jpg"></figure><h2>A pillar of immunity </h2><p>Our immune system's ability to fend off invaders and keep us healthy is profoundly influenced by protein. Antibodies, crucial warriors in our immune defence, are made of protein. So, if you tend to fall sick very often, get cold, cough, fever then your antibodies are affected. A protein-rich diet ensures a well-equipped immune army, ready to protect the body from pathogens.  </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_3-shutterstock_428663329_1712667698085.jpg"></figure><h2>Muscle strength and mobility </h2><p>If you are complaining of muscle aches and pain then remember that the role of protein in maintaining muscle strength and enhancing mobility cannot be overstated. Protein supplies the amino acids necessary for muscle repair and growth, especially critical after exercise. Your body will utilise your muscle to give you energy in absence of protein in your diet. Joint pains like knee pain, back pain are all associated. Studies, including those published in the journal, Nutrients, have shown that increased protein intake is associated with improved muscle mass, strength, and functional performance in various populations. Increase/adequate protein are required during pregnancy for growth of foetal tissues, elderly who have low muscle mass, prolonged illness which has caused muscle loss and also for athletes. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_5-shutterstock_284719061_1712667717105.jpg"></figure><h2>The risks of protein deficiency </h2><p>A diet deficient in protein can have deleterious effects on health. Symptoms of protein deficiency include muscle wasting, weakened immunity, gut issues due to low quality of certain gastric enzymes and juices and significant hair fall. Lower muscle mass has been associated with impaired glucose metabolism which may increase the risk of diabetes. Lower intake of protein in the diet may cause These manifestations of low protein intake underscore the nutrient's critical role in muscle maintenance, immune function, and even hair strength. Studies, such as those appearing in the Clinical Nutrition Journal, have linked protein malnutrition to increased morbidity and mortality rates due to its impact on muscle mass and immune response. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_2-shutterstock_618484613_1712667749207.jpg"></figure><h2>Risks of overconsumption of protein </h2><p>A healthy individual needs about 0.8gm/kg of protein; people need different amounts of protein depending on their lifestyle, activity, diseases and phases of life. Excess protein intake can also be harmful and affect our kidneys, eating excess protein can cause bloating gas, acidity as protein is difficult to digest and may cause body odour as seen in keto diets. Excess protein intake is also associated with obesity. Hence one must consult an expert regarding one’s protein requirement. </p><p>AlsoRead0 </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_4-shutterstock_370345370_1712667822371.jpg"></figure><h2>Sources of protein </h2><p>Dietary choices greatly influence our protein intake. For vegetarians, dahi (yogurt), paneer (cottage cheese), curd, milk, are first class protein whereas lentils, soya products are second class protein that has some form of carbs. These foods offer a plethora of options to meet daily protein requirements while also providing other essential nutrients like calcium, iron and B vitamins. Nuts on the other hand have moderate protein and more fat. Non-vegetarians can derive their protein from chicken, fish, eggs and other meats, all of which are high-quality protein sources and also contain fat. Fish, for instance, not only provides protein but also omega-3 fatty acids beneficial for heart health, as highlighted in research published in the Journal of the American Heart Association. </p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_6-_90509993_thinkstock1_1712667769264.jpg"></figure><h2>Protein and metabolism </h2><p>Incorporating adequate protein into one's diet not only supports muscle health but can also enhance the body's fat-burning capacity. Protein has a higher thermic effect than fats or carbohydrates, meaning it boosts metabolism more after consumption. This effect, combined with protein's role in muscle building, can contribute to more efficient fat loss and weight management, as discussed in the International Journal of Obesity.  </p><p>The relationship between protein intake and our daily routines is intricate and impactful. Protein's roles, from serving as the building blocks of our bodies to bolstering our immune systems and supporting our metabolic health, underscore its importance in a balanced diet. Ensuring adequate protein intake is vital for maintaining health and enhancing quality of life. It remains clear that this nutrient is indispensable in our quest for optimal health and well-being. </p><p><i>– The writer is a Mumbai-based nutritionist</i></p>

A nutritionist's guide to understanding the importance of protein, where to find them and how much is too much.

Mumbai-based nutritionist, Suman Agarwal, writes about understanding the importance of protein, where to find it and how much is too much.

The Essential Role Of Protein In Our Diet And Daily Routine

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<p>Welcome to the ultimate guide for anyone looking to fortify their bones and live a life filled with vigour and vitality. Today, we're diving into the world of calcium rich foods and vegetables. Whether you're a fitness enthusiast, someone looking to enhance their bone health, or just curious about the best sources of calcium, you've landed in the perfect spot.</p><p>Calcium plays a pivotal role in our health. It's not just about strong bones and teeth; calcium is also crucial for muscle function, nerve signalling, and heart health. Yet, the quest for sufficient calcium intake seems like a tricky puzzle for many. Fear not! We've meticulously curated a list of the top 10 calcium rich foods that will make this journey not only effortless but also delicious.</p><h2>Dairy delight cheese</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_2242818795_1711706206072.jpg" alt="calcium rich foods"></figure><p>Let's kick things off with the most well-known calcium rich foods - dairy products. Milk, cheese, and yoghurt are not just versatile but pack a hefty calcium punch. A single serving can provide a significant portion of your daily calcium needs. Plus, they're a fantastic source of vitamin D, which helps your body absorb calcium more effectively.</p><h2>Calcium-rich vegetables</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_482450446_1711719914135.jpg" alt="calcium rich foods "></figure><p>Venturing into the vegetable kingdom, leafy greens like collard greens, spinach, and kale are not just low in calories but are also among the best sources of calcium. These greens are vegetables that have calcium in abundance, making them a powerhouse for anyone looking to boost their bone health.</p><p>AlsoRead1</p><h2>Bean </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_784732831_1711720028482.jpg" alt="calcium rich foods "></figure><p>Don't underestimate these small but mighty nutrition powerhouses. White beans, black-eyed peas, and soybeans (including tofu and tempeh) are among the most calcium rich foods in the plant kingdom. They're also a great source of protein and fibre, making them an excellent choice for overall health.</p><h2>Almonds</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_1024212172_1711720096025.jpg" alt="calcium rich foods "></figure><p>When it comes to nuts, almonds top the list for their calcium content. Just a handful of these crunchy delights can give you a good boost of calcium, not to mention they're also rich in healthy fats, protein, and magnesium, which is another bone-healthy nutrient.</p><h2>Fish </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_724276639_1711720180937.jpg" alt="calcium rich food "></figure><p>For those who enjoy seafood, canned salmon and sardines are not just convenient; they're also calcium rich foods thanks to their edible bones. They offer the added benefits of omega-3 fatty acids, which are good for your heart.</p><h2>Chia seeds</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_331447064_1711720261067.jpg" alt="calcium rich food "></figure><p>These small seeds are a powerhouse of nutrients, including calcium. Chia seeds can be added to smoothies, yoghurts, and salads, making them one of the easiest ways to boost your calcium intake. Plus, they're also rich in omega-3s and fibre.</p><h2>Rhubarb</h2><p>Rhubarb is a unique vegetable that has calcium in unexpected quantities. While its tart flavour might not be for everyone, it can be a delicious addition to pies and jams, and it pairs wonderfully with sweeter fruits to balance its acidity.</p><h2>Fortified foods</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_788249257_1711720347802.jpg" alt="calcium rich foods"></figure><p>Many foods are now fortified with calcium, from orange juice to cereals and plant-based milk. These products can be an excellent way for vegans and people with dairy intolerance to meet their calcium needs.</p><p>AlsoRead0</p><h2>Figs</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_749398051_1711720420772.jpg" alt="calcium rich foods"></figure><p>Dried figs are not just a sweet treat; they're also among the best calcium foods. Figs can be enjoyed on their own, added to salads, or used to sweeten up oatmeal and other dishes. They're also loaded with fibre and antioxidants.</p><h2>Sesame seeds</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_1969047709_1711720494696.jpg" alt="seasme seeds "></figure><p>These tiny seeds are big on calcium. They can be easily incorporated into your diet, sprinkled over salads, included in bread and pastries, or ground into tahini. Sesame seeds also offer a host of other minerals, including magnesium and zinc.</p><h2>Making calcium work for you</h2><p>Incorporating these calcium-rich champions into your diet is a step in the right direction for strong bones and overall health. Here are a few tips to maximise your calcium intake:</p><p><strong>Diversity is key:</strong> Don't just stick to one source of calcium. A varied diet ensures you get a range of nutrients.</p><p><strong>Consider supplements:</strong> If you're struggling to meet your calcium needs through diet alone, consider supplements after consulting with a healthcare provider.</p><p><strong>Factor in vitamin D: </strong>Vitamin D is crucial for calcium absorption. Make sure you're getting enough through sunlight, diet, or supplements.</p>

Discover the top 10 calcium rich foods and vegetables for strong bones, including dairy, leafy greens, and nuts, for a healthier life.