7 Benefits Of Cycling Your Way To Better Health And Fitness

10 Wonderful Health Benefits Of Swimming To Know

<p>No matter if you work for someone else, yourself or your home; time and resources are limited. Often working out is the last priority because one has bills to pay, family to feed and a passion to build something of this life. But, that bites you back someday, because it's true, health is wealth. Without good health and nurturing your mind, body and soul; simple tasks can become overwhelming.</p><p>Say hello to the possibility of exploring the best cardiovascular exercise at home. You need no equipment (for most of these cardiovascular workouts) and don't have to go above and beyond anymore to get fitter. These cardiovascular training exercises also nourish your mind and beat that stress while burning some calories and giving you a promise of good health. Let's dive into everything you need to know right from the benefits of cardiovascular fitness workouts to the different options out there, by the end of this read you will surely find a workout that you love.</p><h2>Benefits of cardio</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_benefits%20of%20cardio_1708959688356.jpg"></figure><p>1. <strong>Heart health: </strong>Most cardio workouts like swimming, running, cycling and more, are great for strengthening our heart muscle. This improves blood circulation while marginally curbing the risk of heart disease and maintains healthy blood pressure levels.</p><p>2. <strong>Weight management: </strong>Partaking in cardiovascular training exercises consistently is a power-packed way of burning calories, helping in weight management. Watching calories and following the calorie deficit method by following a balanced diet with cardiovascular fitness workouts is a vital tool to shed excess weight.</p><p>3. <strong>Improved mood:</strong> Stress is an unavoidable part of everyone's life and cardio is the best way to combat stress and release happy hormones or endorphins, which help in elevating the mood. For balanced mental health, activities like brisk walking, jogging or running are great tools to curb anxiety, stress and depression.</p><p>4. <strong>Enhanced lung capacity:</strong> All cardiovascular fitness workouts require deep breathing. And this practice of deep breathing goes a long way to improve respiratory function, increasing oxygen supply to the body, and leading to better endurance and stamina.</p><p>5. <strong>Better sleep:</strong> Improved sleep quality and regular cardiovascular training exercises go hand in hand. Cardiovascular workouts can regulate sleep patterns by providing both physical exertion and stress relief.</p><p>6. <strong>Increased energy levels:</strong> Expending energy through cardio exercises enhances overall energy levels by increasing the efficiency of the cardiovascular system, which provides more oxygen to muscles and organs.</p><p>7. <strong>Regulated blood sugar: </strong>Cardiovascular exercises improve insulin sensitivity and regulate blood sugar levels, which is especially beneficial for individuals with or at risk of type 2 diabetes.</p><p>8. <strong>Stronger immune system: </strong>Moderate-intensity cardio is associated with strengthening the immune system, reducing the risk of illness, and improving the body's ability to fight off infections.</p><p>9. <strong>Social interaction:</strong> Engaging in cardio activities such as group classes, team sports, or outdoor activities can offer social interaction opportunities. Establishing connections and friendships through shared fitness experiences can positively impact mental well-being.<br>10. <strong>Longevity: </strong>Studies consistently show that engaging in regular cardiovascular workouts are associated with an increase in life expectancy. It contributes to an overall healthier lifestyle, lowering the risk of chronic diseases and improving long-term quality of life.</p><p>AlsoRead0</p><p><strong>10  best cardiovascular exercise at home </strong></p><h2>1.Jump rope </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_jump%20rope_1708959821363.jpg"></figure><p>An uncomplicated yet remarkably efficient workout, skipping rope elevates your heart rate and involves diverse muscle sets. It's an excellent method to enhance cardiovascular endurance while refining coordination and balance. Moreover, a jump rope stands as an economical and portable fitness tool, easily fitting into any corner of your home.</p><h2>2. High-Intensity Interval Training (HIIT) </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_high%20intensity%20interval%20training_1708959904378.jpg"></figure><p>High-Intensity Interval Training (HIIT) encompasses brief intervals of vigorous activity interspersed with short periods of rest. This approach not only efficiently burns calories but also enhances cardiovascular fitness. For a rapid and effective at-home HIIT session, include exercises like burpees, jumping jacks, and mountain climbers.</p><h2>3. Dance workouts </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_dance%20workouts_1708959989731.jpg"></figure><p>Transform your living space into a dance haven and set yourself free! Dancing serves as an enjoyable and captivating means to elevate your heart rate. Numerous online platforms offer diverse dance workout routines tailored to various styles and fitness capacities. Whether it's Zumba, hip-hop, or salsa, dancing seamlessly merges cardio with pure enjoyment.</p><h2>4. Bodyweight exercises </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_body%20weight%20exercises_1708960067507.jpg"></figure><p>Time-tested bodyweight manoeuvres like squats, lunges, push-ups, and jumping jacks can prove remarkably beneficial for cardiovascular fitness. Demanding no specialised equipment, these exercises can be adjusted to align with your fitness proficiency. Assemble a circuit by intertwining these motions for a comprehensive full-body cardio regimen.</p><h2>5. Stair climbing </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_stair%20climbing_1708960156210.jpg"></figure><p>If there are stairs within your residence, capitalise on them for an effective cardiovascular exercise. Ascending stairs activates muscles in your lower body and heightens your heart rate. Adjust the intensity by climbing at a brisk pace or incorporating stair sprints.</p><p>AlsoRead1</p><h2>6. Cycling (stationary or outdoor) </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cycling_1708960247250.jpg"></figure><p>Whether equipped with a stationary bike or opting for a conventional bicycle, cycling proves to be a superb cardiovascular exercise with minimal impact. Whether situated within your home or exploring the outdoors around your neighbourhood, it not only promotes heart health but also ensures joint-friendly exertion.</p><h2>7. Running in Place </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_running%20in%20place_1708960331862.jpg"></figure><p>A straightforward and efficient method to elevate your heart rate involves jogging on the spot. It requires minimal space, making it a perfect choice for a brief cardio session. To enhance the workout and involve diverse muscle groups, incorporate variations such as high knees or butt kicks.</p><h2>8. Kickboxing </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_kickboxing_1708960473165.jpg"></figure><p>Kickboxing exercises seamlessly blend cardiovascular elements with strength training, rendering them a superb option for comprehensive fitness. Numerous online platforms present kickboxing routines suitable for home workouts. The incorporation of punching and kicking delivers a holistic full-body workout, ensuring a sustained elevation of your heart rate.</p><h2>9. Swimming (if you have access to a pool) </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_swimming_1708960559205.jpg"></figure><p>If you happen to have a pool on your premises, swimming proves to be an exceptional cardiovascular activity. It places minimal stress on the joints and engages various muscle groups simultaneously. Whether you choose to swim laps, participate in water aerobics, or attempt treading water, these activities provide a highly effective workout.</p><h2>10. Shadow boxing </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shadow%20boxing_1708960644162.jpg"></figure><p>Engaging in boxing serves as an excellent cardiovascular exercise, and the perks extend beyond the requirement of a punching bag. Shadowboxing, which entails throwing punches into the air, offers a high-intensity workout that boosts cardiovascular endurance and refines coordination.</p><blockquote><p>Disclaimer: Before incorporating any of the aforementioned exercises into your routine, it is advised to consult with your trainer, family physician, or a physical specialist. It is important to understand your body's capabilities and limitations before starting any new exercise. </p></blockquote>

Discover the top 10 easy yet efficient at-home cardiovascular fitness workouts you must start today. 


What's the best part? These cardiovascular workouts need no fancy gym or trainer.


10 Effective Cardiovascular Training Exercises | Zee Zest

 Happy Heart, Happy You | 10 Best Cardiovascular Exercise At Home

Cardio Benefits

Cardiovascular Exercises

Exercise

<p>Polycystic Ovary Syndrome, commonly known as PCOS, is nowadays a common hormonal disorder affecting individuals with ovaries. A condition that's active typically during the reproductive years, PCOS results from an imbalance in reproductive hormones, leading to symptoms such as irregular menstrual periods, elevated androgen levels, and ovarian cysts. Modern lifestyles have contributed to the its prevalence and the physical and mental health challenges that come with it highlights its broad impact. Manifesting during adolescence, an early diagnosis is crucial, and consulting a healthcare professional is essential for diagnosis and tailored guidance. And while treatments and medication is essential for managing the condition itself, a big lifestyle aspect can help ease the symptoms around it in a holistic way. Enter, Yoga. </p><p>The age old practice has been considered by many to help one navigate the symptoms around PCOS. Tu understand it better, we spoke to <a target="_blank" rel="noopener noreferrer" href="https://www.instagram.com/riyaranka_/?hl=en">Riya Ranka</a>, a yoga therapist and wellness consultant from Mumbai with five years of experience. With a focus on energetics and emotional healing, she draws inspiration from her studies in Ashtanga yoga, Hatha yoga, Yoga Therapy, Pranic Healing and Ayurveda. And here's what we learnt from her.</p><h2>Yoga & PCOS, how are they related?</h2><figure class="media"><oembed url="https://www.instagram.com/p/CrlRR3CIk-n/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA=="></oembed></figure><p>“Stress aggravates PCOS symptoms, and stress management is one of the pillars of treatment, apart from diet and exercise. The yoga practice works holistically on the mind-body connection. On the physical body, specific <i>asanas </i>(postures) have been proven to improve menstrual blood flow and aiding regular periods. Balancing <i>Pranayamas </i>(breathwork practices) work on lowering the heart rate and activating the rest and digest mode of the body, which helps to regulate hormones. Meditation & mindfulness practices help to deal with mental and emotional stressors in a more holistic manner. The yoga lifestyle offers multidimensional healing and long term solutions when practiced consistently,” reveals Riya.</p><p>And how exactly does Yoga help? First off, it's like a stress-buster – tackling those high-stress levels that mess with your hormones. Then, there are the Instagram-worthy poses that get things going in the pelvic area, improving blood flow and helping out with the whole menstrual cycle regulation. Plus, it's got your back on the weight front, which, you guessed it, plays a role in balancing those hormones. So, basically, yoga's all about kicking stress to the curb, getting the circulation flowing, and making PCOS symptoms take a back seat over time.</p><h2>All about asanas</h2><figure class="media"><oembed url="https://www.instagram.com/p/CiZ-c3KvkYQ/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA=="></oembed></figure><p>Riya recommends, “A few asanas that can help when practiced daily (*always remember to practice with a certified teacher and within your abilities), building stability and strength first, and then holding for 2-3 minutes is more effective.”</p><ol><li>Baddha Konasana (Butterfly pose): It helps improve circulation to the pelvic and ovaries region.</li><li>Upavistha Konasana (Stretched Leg Forward fold): Just like the butterfly pose, this <i>asana </i>enhances circulation to the pelvic and ovarian region.</li><li>Paschimottanasana (Forward fold): This yoga pose enhances circulation to the pelvic area, ovaries, and digestive region.</li><li>Sirsasana (Headstand): This pose enhances blood flow to the pituitary gland, your hormone control center.</li><li>Sarvangasana (Shoulder stand): This <i>asana </i>is another way to enhance blood flow to the pituitary gland.</li><li>Matsyasana (Fish pose): This pose enhances blood flow to the thyroid gland, your metabolic hub.</li><li>Supta virasana (Reclined Warrior): Similar to the forward fold, this <i>asana </i>enhances circulation to the pelvic area, ovaries, and digestive region.</li><li>Balasana (Child's Pose): This yoga pose is restorative for both the mind and heart rate.</li><li>Savasana (Corpse pose): This pose promotes relaxation of both the mind and body.</li></ol><h2>Breathwork and how it impacts the body</h2><p>Riya confesses, “<i>Pranayama </i>or breathwork plays a vital role in managing PCOS symptoms. Specific breathing techniques, like deep abdominal breathing, activates the parasympathetic nervous system, reducing stress and anxiety. Balancing pranayamas like Anulom Vilom help in relaxing the mind, which helps in improved sleep. This relaxation response directly impacts hormone balance and regulating irregular menstrual cycles associated with PCOS. By reducing stress levels, breathwork indirectly aids in weight management, a key factor in mitigating PCOS symptoms. Integrating breathwork practices into a routine alongside other lifestyle changes can contribute significantly to alleviating PCOS symptoms and fostering a sense of well-being.”</p><h2>Lifestyle changes matter too</h2><p>Riya points out that it isn't just effective <i>asanas </i>and breathwork techniques that yoga has to offer. Lifestyle upgrades can help too! that Start with tweaking what you munch on—like adding some anti-inflammatory foods and keeping your meals balanced. It's like giving your gut and hormones the right kind of nutrition and love. Additionally, mindfulness practices tricks and a little bit of meditation mojo can help keep cortisol (the stress hormone) in check. It's basically like a zen garden for your hormones. Riya also suggest that good sleep can be the dark horse of your menstrual wellness journey, and yoga can help you get those much needed Zs. The centuries old practice can guide you through the PCOS journey, making it way more manageable, Riya concludes. </p>

From asanas to breathwork can calm your nerves, here's how the age old practice can help aid in menstrual wellness. 

Here's How Yoga Can Ease PCOS Symptoms | Zee Zest

Yoga & PCOS: An Expert Guide On The Wellness Ritual

Yoga

PCOS Symptoms

Menstrual Wellness

What’s Causing Hair Thinning In Men and Women?

Hair Care: These 5 Fruits Can Help Keep Your Hair Healthy

Everyday Hair Care: Easy Steps To Achieving Gorgeous Hair

<p>Achieving lustrous, healthy hair is a quest that never goes out of style, and in the pursuit of natural beauty solutions, flaxseed gel for hair emerges as a maestro ingredient. Rich in nutrients, easy to make, and incredibly versatile, this gel for hair, works magic for anyone looking to enhance their hair care routine, naturally.</p><p>FYI,  flaxseeds —though tiny, pack a powerful punch of nutrients beneficial for hair health. Rich in omega-3 fatty acids, lignans, and antioxidants, these seeds help moisturise the scalp, reducing breakage, and promoting hair growth. When boiled, flaxseeds release a thick, gel-like substance that can be used as a natural hair styling product. Unlike commercial hair gels, flaxseed gel is devoid of harsh chemicals, making it an excellent choice for those with sensitive scalps or anyone looking to minimise their chemical exposure.</p><p>AlsoRead0</p><h2>Benefits of flaxseed gel for hair</h2><p><strong>Moisture retention:</strong> The omega-3 fatty acids in flaxseeds help moisturise the scalp, reducing dryness, and preventing dandruff.</p><p><strong>Promotes hair growth:</strong> The nutrients in flax seeds promote a healthy scalp, potentially leading to faster hair growth.</p><p><strong>Curl definition:</strong> For those with curly hair, flaxseed gel can define curls without the crunchiness of traditional gels.</p><p><strong>Fights scalp issues: </strong>Its anti-inflammatory properties can soothe scalp conditions like dandruff.</p><p><strong>Adds Shine:</strong> Regular use of flaxseed gel can add a noticeable shine and softness to your hair.</p><p><strong>Eco-Friendly: </strong>By making your hair gel, you’re not only caring for your hair but also the environment by reducing plastic waste and avoiding harmful chemicals.</p><h2>How to prepare flaxseed gel for hair, at home?</h2><figure class="image"><img alt="flaxseed gel for hair " src="https://assets.zeezest.com/images/PROD_shutterstock_1133500181_1708840100014.jpg"></figure><p>Now, let's get into the simple steps to create your homemade flaxseed gel for hair. You'll be surprised by how easy and cost-effective this is.</p><p><strong>Ingredients</strong></p><p>- ¼ cup of flaxseeds<br>- 2 cups of water<br>- A strainer or cheesecloth<br>- An airtight container for storage</p><h3>DIY flaxseed gel recipe</h3><p><strong>Boil the mixture:</strong> Combine the flaxseeds and water in a small pot and bring to a boil. Reduce the heat and simmer for about 10 minutes, or until the mixture thickens to a gel-like consistency. Stir frequently to prevent sticking.</p><p><strong>Strain the gel:</strong> Once the mixture has cooled slightly, strain it using a strainer or cheesecloth into a bowl. Be sure to squeeze out as much gel as possible from the seeds.</p><p><strong>Customise:</strong> For an added boost, consider mixing in a few drops of essential oils such as lavender or rosemary, which can further nourish the scalp and hair, and provide a pleasant scent.</p><p><strong>Store:</strong> Transfer the gel to an airtight container and store it in the refrigerator. When kept cool, the gel can last up to two weeks.</p><p>AlsoRead1</p><h2>Why you should prepare flaxseed gel for hair, at home?</h2><figure class="image"><img alt="Flaxseed gel for hair " src="https://assets.zeezest.com/images/PROD_shutterstock_1286487217_1708840319285.jpg"><figcaption>Shutterstock</figcaption></figure><p>Preparing flaxseed gel at home offers a multitude of benefits, making it a compelling choice for anyone looking to enhance their hair care routine with a natural, effective, and cost-efficient product. Here are several reasons why creating your own flaxseed gel is highly beneficial:</p><p><strong>Natural and chemical-free:</strong> One of the most significant advantages of homemade flaxseed gel is its natural composition. Unlike many commercial hair products that contain harsh chemicals and artificial ingredients, flaxseed gel is pure and free from any additives that might harm your hair or scalp over time.</p><p><strong>Customisable:</strong> When you make flaxseed gel at home, you have the freedom to tailor it to your specific hair needs. You can add essential oils for additional benefits and a pleasant scent, or mix in other natural ingredients like aloe vera for extra hydration. This customisation allows you to create a product that perfectly suits your hair type and concerns.</p><p><strong>Cost-effective:</strong> Flaxseeds are relatively inexpensive, and a small amount goes a long way in making gel. By preparing it at home, you can save a significant amount of money compared to buying commercial hair products, which often come with a high price tag for a small quantity.</p><p><strong>Environmentally friendly:</strong> DIY flaxseed gel is an eco-friendly option. It reduces the need for plastic packaging and cuts down on waste. Making your own hair care products contributes to a more sustainable lifestyle by minimising your environmental footprint.</p><p>AlsoRead2</p><h2>How to use flaxseed gel for hair?</h2><p>Flaxseed gel can be used in several ways, depending on your hair type and needs:</p><p><strong>Styling gel: </strong>Flaxseed gel is an excellent styling product, especially for those with curly or wavy hair. After washing and conditioning your hair, apply the gel to damp hair, scrunching your curls with your fingers to enhance their shape. The gel provides a light hold that defines curls without the crunchiness or stickiness of commercial styling products.</p><p><strong>Leave-In conditioner:</strong> For an extra boost of hydration, you can use flaxseed gel as a leave-in conditioner. Apply a small amount to damp hair before styling as usual. This will help to keep your hair moisturised throughout the day, reduce frizz, and add a subtle, natural shine.</p><p><strong>Hair mask:</strong> Apply the gel directly to your hair and scalp, massaging gently to ensure even coverage. Wrap your hair in a warm towel and allow the gel to sit for 30 minutes to an hour. This deep conditioning treatment will hydrate your scalp and hair, reducing dryness and promoting a healthy shine.</p><p>Embracing natural beauty solutions like flaxseed gel not only benefits your hair but also aligns with a sustainable and health-conscious lifestyle. This easy-to-make, nutrient-rich gel could be the key to unlocking your hair's potential, offering hydration, growth, and style without the need for harsh chemicals. So, why not take a little time this weekend to whip up a batch of flaxseed gel? Your hair—and the planet—will thank you.</p>

Transform your hair care routine with flaxseed gel for hair; a homemade solution for shine, growth, and hydration.

Discover the natural secret to beautiful hair with homemade flaxseed gel for hair – easy, effective, and chemical-free. Read more on zeezest.com.

Easy Homemade Flaxseed Gel For Hair | Zeezest

 Easy Homemade Flaxseed Gel For Hair — Achieve Your Hair Goals!

Daily Hair Care

Hair Care

10 Homegrown Tea And Coffee Blends To Fuel Your Morning Cuppa

5 Best Homegrown Indian Coffee Brands For Your Morning Fuel

<p>Caffeine helps countless people kick start their day; there’s nothing more energising than a steaming cup of morning coffee. While we agree that consuming coffee on an empty stomach can do you more harm than good, there are ways you can make this good morning coffee ritual healthy for yourself.</p><p>Coffee already offers health benefits in the form of antioxidants and safety from Parkinson's disease, Type 2 diabetes, colon and breast cancer, etc. A regular dose of coffee keeps the body active and safe from these health issues. However, it is also known to cause dehydration and interfere with the body's natural cortisol production process. Therefore, it is recommended that you have your good morning coffee by exercising some caution for your long-term health. Read on to find five expert-recommended ways to enrich your coffee recipe with goodness.</p><p><strong>Five ways to make the most of your morning coffee</strong></p><h2>1. Have your morning coffee, but water first! </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_water_1709042106400.jpg"></figure><p>Coffee is a diuretic, meaning it triggers fluid loss, and therefore, there is a sense of dehydration attached to drinking coffee, especially if it's the first thing you have in the morning. If you're someone who can not have coffee first thing in the morning, make sure to at least drink a glass of water before that cup of good morning coffee. In addition, drinking coffee on an empty stomach arguably leads to acid production in the stomach, which in turn causes stomach irritation, heartburn, nausea, ulcers, and indigestion. Therefore, you can try adding a handful of nuts to your coffee recipe for a delectable crunch and some extra nutrients.</p><h2>2. Cinnamon coffee for improved immunity </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cinnamon%20coffee_1709042203140.jpg"></figure><p>Cinnamon is not only a flavour-enhancing spice, it also has multiple health benefits. It works as an antioxidant and has the goodness of 41 protective compounds. It improves heart and brain health, boosts immunity, and lowers cancer risks. Adding half a tablespoon of this magical spice to your black coffee recipe creates a power-packed morning drink. This healthy coffee, when consumed daily, will bring you noticeable changes and leave you feeling energised for the day ahead. No wonder morning coffee with cinnamon is a popular recipe!</p><p>AlsoRead0</p><h2>3. Ginger coffee for overall health </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_ginger%20coffee_1709042304673.jpg"></figure><p>Our good old ginger coffee is another popular healthy coffee recipe with proven benefits. Don’t be surprised by the combination, but yes, the health benefits from this powerful duo are truly awe-inspiring! Ginger is known to treat nausea and contains anti-inflammatory and antioxidant properties. It reduces muscle pain, improves digestion, and lowers cholesterol. Make your healthy coffee by sprinkling some ginger powder in it. You could also grate fresh ginger and add it to your morning coffee for that aromatic flavour!</p><h2>4. Unflavoured Collagen for nutritional value </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_unflavoured%20collagen_1709042396345.jpg"></figure><p>Incorporating unflavoured collagen might be a good idea if you wish to add some nutritional value to your morning coffee. This healthy coffee recipe has nutritional properties and masks the taste effortlessly. Adding a collagen supplement to your black coffee recipe offers visible benefits for your hair, skin, bones, joints, muscles, and gut. Collagen can also be added to bullet coffee or regular coffee, based on your preference.</p><p>AlsoRead1</p><h2>5. Ghee Coffee for the morning kick </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_ghee%20coffee_1709042487865.jpg"></figure><p>A coffee recipe that’s gone viral for its sheer novelty in the Indian landscape is bulletproof coffee or butter coffee. Bullet coffee is a high-calorie drink that helps power through the day by replacing carb-heavy breakfasts. Bullet coffee is essentially a combination of coffee and ghee, butter, or medium-chain triglyceride (MCT) oil. This ghee coffee is believed to be a source of consistent and clean energy while also improving mental focus and helping with weight loss. Because ghee is a rich source of antioxidants, vitamins A and E, and monounsaturated Omega-3s, it is recommended to incorporate one tablespoon of ghee into your daily diet. However, the key is to not overdo this ghee addition, and therefore when you have ghee coffee in the morning, try avoiding its usage in the other dishes you have throughout the day.</p>

Try these super healthy morning coffee hacks for a nutritious, energetic, and fulfilling day.


Get creative with your cup of morning coffee by trying these five healthy and refreshing additions to energise yourself for the day ahead.


5 Lesser Known Morning Coffee Recipes | Zee Zest

5 Healthy Ways Of Drinking Your Morning Coffee For A Power-packed Day

Morning Coffee

 Coffee

<p>Hair care — the prolonged pathway to voluminous vibrant tresses is often laden with countless products and promises. However, the cornerstone of truly healthy hair is not found in bottles and potions, but in the very sustenance we provide our bodies. Yes, you heard it right, biotin rich foods for hair growth can do it for you. How and why ? Let’s find out!</p><p>Central to this nourishment is biotin, a B-vitamin instrumental in hair growth and health. According to <a target="_blank" rel="noopener noreferrer" href="https://www.healthline.com/nutrition/biotin-rich-foods"><i>Healthline</i></a>,  B-vitamin scientifically known as Vitamin B7, is a key component in the body's production of keratin, the primary protein that constitutes hair. By integrating biotin-rich foods into your daily diet, you embark on the most organic and effective route to unlocking the full potential of your mane. Let's delve deeper into the nine superfoods that can be your allies in the quest for thicker, healthier hair.</p><h2>These are the 9 biotin rich foods for hair growth</h2><h3>Almonds for biotin</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-kafeel-ahmed-3997459_1708846216698.jpg" alt="biotin rich foods for hair growth "><figcaption>Kafeel Ahmed/ Pexels</figcaption></figure><p>Almonds stand out not only for their satisfying crunch and versatility but also for their profound benefits for hair health. These nutritional titans are laden with biotin, alongside a host of other nutrients vital for hair growth such as Vitamin E, magnesium, and omega-3 fatty acids. Incorporating almonds into your diet doesn't just promise an improvement in hair texture and strength; it's a holistic approach to wellness that your hair reflects in its luster and vitality.</p><h3>Eggs for biotin </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-kaboompics-com-6420_1708846369838.jpg" alt="biotin rich food for hair growth"><figcaption>Kaboompics .com/ Pexels</figcaption></figure><p>Eggs are synonymous with a protein-rich diet, but their benefits for hair extend beyond just their protein content. They are the best biotin food for hair growth and also provide for other  essential vitamins such as B12, which are critical for hair growth and overall scalp health. Regular consumption of eggs ensures that your hair follicles are well-nourished, paving the way for hair that's not just growing, but thriving.</p><p>As per <a target="_blank" rel="noopener noreferrer" href="https://www.healthline.com/nutrition/biotin-rich-foods"><i>Healthline</i></a>, one must always cook eggs to the perfect consistency for optimal absorption of biotin and to lower the chance of contracting Salmonella. When consumed uncooked, the protein avidin found in egg whites can obstruct the body's ability to absorb biotin.</p><h3>Spinach for biotin </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-jacqueline-howell-2325843_1708847131507.jpg" alt="biotin rich food for hair growth"><figcaption>Jacqueline Howell/ Pexels</figcaption></figure><p>Spinach, with its rich, leafy greens, is a powerhouse of hair-nourishing goodness. The biotin rich food for hair growth is coupled with high levels of iron, folate, and vitamins A and C, works wonders in promoting hair growth and retaining hair moisture. This leafy green wonder aids in circulating scalp oils naturally, ensuring that your hair stays hydrated and less prone to breakage.</p><h3>Sweet Potatoes for biotin </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-kindel-media-7456548_1708847204892.jpg" alt="biotin for foods for hair growth "></figure><p>Sweet potatoes are a delightful source of beta-carotene, which the body converts into Vitamin A. This conversion is a boon for hair health, as Vitamin A is essential for the growth and maintenance of all bodily cells, including those of the hair and scalp. The presence of Vitamin A in sweet potatoes aids in the production of sebum, the natural oil that keeps hair healthy and prevents it from drying out.</p><h3>Avocados for biotin </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-polverini-lian-10839334_1708847292447.jpg" alt="biotin rich food for hair growth"><figcaption>Polverini Lian/ Pexels</figcaption></figure><p>Avocados are a testament to the fact that healthy fats are essential for our well-being, particularly for our hair. Rich in biotin and essential fatty acids, avocados are crucial in fighting hair loss, promoting hair growth, and offering natural shine to your mane. Their nutritional profile is a boon for not just your hair but your overall health, making avocados a must-add to your diet.</p><h3>Berries for biotin </h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-pixabay-208526_1708847366617.jpg" alt="biotin rich foods for hair growth"><figcaption>Pixabay/ Pexels</figcaption></figure><p>Berries are loaded with antioxidants, vitamins, and minerals that play a crucial role in hair health. Their vitamin C content, in particular, is vital for collagen production and iron absorption, two factors critical for hair growth and strength. Incorporating a variety of berries into your diet ensures that your hair is not only protected from oxidative stress but also nourished from within.</p><h3>Mushroom for biotin</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-pixabay-36438_1708847605202.jpg" alt="biotin rich foods for hair growth"><figcaption>Pixabay</figcaption></figure><p>Mushrooms, often overlooked in discussions of hair health,are one of the best biotin rich foods for hair growth. Shiitake mushrooms, in particular, are renowned for their high biotin content, which plays a crucial role in the production of keratin, the protein that makes up the majority of your hair. By strengthening the hair’s keratin infrastructure, mushrooms contribute significantly to improving hair texture and resilience against breakage and dryness. Including mushrooms in your diet not only supports hair health but also brings a wealth of other nutrients such as selenium and copper, further enhancing the scalp’s ability to produce healthy hair.</p><h3>Broccoli</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-cats-coming-1359326%20%281%29_1708847717978.jpg" alt="biotin rich foods for hair growth"><figcaption>Cats Coming/ Pexels</figcaption></figure><p>Broccoli is rich in vitamins A and C, which help produce sebum, the natural oil that acts as a conditioner for your scalp, and promote collagen production, respectively. Additionally, broccoli’s high content of calcium, iron, and magnesium ensures the strength and fortitude of both hair follicles and strands, reducing hair fall and breakage. This verdant source of vitamins and minerals serves as an essential building block for a healthy scalp and lustrous hair, fortifying them from the inside out.</p><h3>Bananas</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_alistair-smailes-tiisnvgaqCc-unsplash_1708847853482.jpg" alt="biotin rich foods for hair growth"><figcaption>Alistair Smailes/ Unsplash </figcaption></figure><p>Bananas, the ubiquitous fruit staple, are more than just a quick snack. They are a rich source of biotin, potassium, and natural oils, which are instrumental in maintaining hair health. Biotin aids in the production of keratin, potentially reducing hair loss and improving hair’s texture and thickness. Potassium helps in transporting nutrients to the scalp and improving hair health from the root. The natural oils in bananas moisturize the hair, enhance its shine, and help maintain elasticity, reducing breakage. Incorporating bananas into your diet or even applying them directly to your hair as a mask can promote hair growth, improve moisture retention, and ensure your locks remain supple and vibrant.</p><p>Incorporating these biotin rich foods for hair growth into your daily regimen is a significant step towards achieving the hair of your dreams. For, your hair's health is a reflection of your internal wellness. By nourishing your body with these superfoods, you're not just enhancing your hair's appearance but also fortifying its strength and vitality. Let the journey to thicker, healthier hair be a delicious and nutritious adventure, one that your hair will thank you for in every strand and every shine.</p>

Boost hair health with biotin-rich foods; superfoods key to achieving lush, vibrant growth and improved hair strength.

Discover biotin-rich foods for hair growth, unlocking thicker, healthier locks with superfoods for radiant hair. Read more on zeezest.com. 

9 Best Biotin Rich Foods For Hair Growth | Zeezest

9 Best Biotin Rich Foods For Hair Growth — Unlock Thicker, Healthier Hair!

Organic Food

Health Trends

 Hair Masks 

<p>When was the last time your doom-scrolled yourself to sleep? Or spent so much time on your iPad that you woke up to “frozen fingers” the next day? A high digital dependence can look like a lot of things which is why it can often go unnoticed. But more than wasted time and a possible threat of developing carpal tunnel syndrome, excessive screen time impact mental health in a very real way. </p><p>“Excess of every thing is bad and when we talk about screen time it does not only have physical But emotional and mental health impact as well. The pervasive use of screens often becomes a means of escaping real-life challenges, leading individuals to immerse themselves in the virtual world giving a feeling of loneliness and anxiety. Digital eye strain, sleep disturbances are definitely there, but we also see heightened stress levels. If you are someone using a lot of screen time, you might exhibit signs of heightened anxiety, disrupted sleep patterns, irritability, mood swings, and difficulties in maintaining focus and concentration,” reveals<a target="_blank" rel="noopener noreferrer" href="https://www.instagram.com/mentalhealthcareist/"> Arouba Kabir</a>, Mental health counselor & Founder, Enso Wellness.</p><figure class="media"><oembed url="https://www.instagram.com/p/C0zWagty1K-/?utm_source=ig_web_copy_link"></oembed></figure><h2>What is digital detoxing and how does it help?</h2><p>So what does digital detox actually mean? Simply out, it refers to taking a break from using electronic devices and online engagement, especially your smartphone, laptops, and social media platforms like Instagram and X, to reduce stress and improve overall well-being. Imagine spending a weekend without said gadgets and instead engaging in activities like reading (not a Kindle!), going for a walk outside, or having long chats with your partner or family members without being distracted by constant notifications. And how does it benefit you? </p><p>Arouba explains, :As we all understand that we cannot function effectively in today's day and age without technology and our digital devices, but every now and then a digital detox can prove very helpful.  It is important to break from the constant influx of information. It can lead to improved focus, better quality, sleep, reduce stress, enhanced interpersonal relationships, and increased overall well-being. It does not only help us feel stable emotionally and mentally, but even give us time to recuperate physically."</p><h2>How to go about digital detoxing?</h2><p>According to Arouba, here are five things you can do to reduce the digital dependence and is into digital detox:</p><ol><li>Set up specific time limits for screen usage: You can set daily app limits, downtime, and content restrictions on your smartphones. Even your social media apps have built-in tools to monitor and limit usage.</li><li>Designate tech-free zones in your home by identify spaces like dining areas, bedrooms, or family rooms that prohibit devices during meals or family time.</li><li>Designate specific times during the day when you intentionally disconnect from gadgets. This could be during meals, before bedtime, or during designated relaxation periods.</li><li>Swap screen time for outdoor activities like hiking or biking. Rediscover screen-free hobbies from your younger days like painting, knitting, cooking, or playing a musical instrument. Instead of scrolling through reels, you can take up a new skill or hobby that requires hands-on engagement and practice mindfulness or meditation techniques to relax your mind without screens.</li><li>Indulge in physical exercises EVERYDAY. Yes, every day, even if it's for a span of 20 to 30 minutes!</li></ol><figure class="media"><oembed url="https://www.instagram.com/p/C27l5SZMhBN/?utm_source=ig_web_copy_link"></oembed></figure><h2>What nobody tells you about digital detoxing</h2><p>No, deleting your social media presence and disappearing from the face of the earth for a couple of days just to re-appear and go back to scrolling for hours on end is NOT digital detoxing. It involves taking conscious calls for yourself frequently and managing the presence of gadgets in your life mindfully. Arouba confesses, “We are unique human beings and come from different experiences and needs. The duration of a digital detox can also very based on a persons preference animals. I've seen some individuals really benefiting from a short weekend detox while other people need longer breaks. So one needs to be open and explore what works for them.” But what do you do when your work requires you to stay constantly connected? “Setting up boundaries by setting specific times for checking emails and messages. Communicate these boundaries to colleagues and superiors, emphasizing the importance of designated periods for focus and rejuvenation. Having effective time management techniques and utilizing the productivity tools can further your cause to consume digital means mindfully,” she concludes. </p>

Reducing screen time has quickly climbed the top of everybody's wellness goals in 2024 and here's what a mental health expert has to say about it. 

An Expert Explains The Ins And Outs Of Digital Detoxing

Digital Detox

Wellness Trend

Mental Health Tips

7 Exercises For Beginners To Kickstart Their Fitness Journey

Exercise For Mental Health: Exploring The Mind-Body Connection

<p>We often forget about our calf muscles when we hit the gym, focusing more on the glutes, thighs, and overall leg workouts. But did you know that calves play a crucial role in our daily movements, making activities like running, walking, and jumping smooth and pain-free? These muscles are the unsung heroes, keeping our ankle joints in check and ensuring easy mobility.</p><p>Strong and healthy calf muscles aren't just about looking good – they actively contribute to preventing injuries, tears, and other issues that can arise from the wear and tear of everyday movement. Whether you're an athlete or just someone looking to stay fit, paying attention to your calf muscles can significantly enhance your performance.</p><p>To keep your calves in top-notch condition, calf exercises are your go-to solution. But remember, it's not just about pumping iron; include mobility work before your exercises and finish with proper stretching to cool down. This simple routine of calf exercises can make a world of difference, ensuring your calf muscles stay strong, resilient, and ready for any challenge life throws your way!<br><strong>Some beneficial calf exercises to try out</strong></p><h2>1. Standing calf raise </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_standing%20calf%20rise_1707480793417.jpg"></figure><p>If you're looking for a simple way to strengthen your calf muscles, standing calf raises are one of the best calf muscle exercises. Whether you're at home or in the gym, this classic move is perfect for achieving toned calves and enhancing your ankle mobility and balance.<br><strong>Here's how to do it: </strong></p><ul><li>Stand with your feet shoulder-width apart and lift your heels while keeping your knees straight.</li><li>Hold the raised position for a few seconds, flexing your calf muscles, and then gently lower your heels back down.</li><li>To level up, you can also grab some dumbbells – just choose a weight that feels comfortable for you.</li><li>It's a quick and effective routine to keep those calf muscles in great shape!</li></ul><h2>2. Seated calf raise</h2><figure class="media"><oembed url="https://www.instagram.com/p/CrmDsRgOU1h/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3D"></oembed></figure><p>For straightforward yet highly effective calf strengthening exercises, try seated calf raises – one of the easiest exercises in terms of setup and execution. This exercise is particularly beneficial for those who spend long hours sitting, making it convenient to incorporate into your routine.<br><strong>Here's how to do it: </strong></p><ul><li>Sit comfortably on a chair, and if possible, use dumbbells to anchor them on your thighs for added stability.</li><li>Maintain a straight back, lift your heels off the ground, and flex your calf muscles.</li><li>Hold the raised position for a few seconds, then gently lower your heels back down.</li><li>It's an uncomplicated yet powerful calf-strengthening exercise that you can easily include in your home workout.</li></ul><h2>3. Jumping jacks</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_jumping%20jack_1707481172393.jpg"></figure><p>Jumping jacks, a widely favoured calf exercise for women, are a classic workout that effectively engages your legs, with a notable focus on your calves. Incorporating this exercise into your routine, especially for the lower body, contributes significantly to enhancing strength and stamina, minimising the risk of injuries.<br><strong>Here's how to perform jumping jacks for stellar calf engagement, especially suitable for home workouts:</strong></p><ul><li>Stand upright, with your hands extended out at a 90-degree angle.</li><li>Alternate between both legs, raising each knee to tap it with the corresponding hand.</li><li>Throughout the exercise, ensure you stand on the balls of your feet for maximum calf involvement.</li><li>Jumping jacks prove to be a versatile and beneficial addition to your routine, providing a dynamic workout while acing your calf muscle exercises.</li></ul><p>AlsoRead0</p><h2>4. Jump squat </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_jump%20squat_1707481607409.jpg"></figure><p>Jump squats emerge as a stellar exercise to reduce calf fat and also give you toned calves. This exercise stands out as an excellent choice to target calf fat reduction while simultaneously working on your glutes and overall leg development. The dynamic nature of jump squats ensures a charged workout, leaving you feeling the impact on every inch of your legs as you complete your sets. Incorporate jump squats into your routine for well-defined calves and energised lower-body workouts.</p><h2>5. Split squat variation </h2><figure class="media"><oembed url="https://www.instagram.com/p/CsThBpmoinK/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3D"></oembed></figure><p>Prioritise your calf muscles and enhance mobility with this effective calf exercise for women. <strong>Follow these steps:</strong></p><ul><li>Bend one knee while extending the other at a 90-degree angle to the ground. Maintain a straight back for proper posture.</li><li>Stay on the balls of your feet throughout the exercise.</li><li>Elevate the leg with the bent knee, raising the heel off the ground. Flex your calf muscles during the entire lifting phase.</li><li>Sustain the raised position for a few seconds. Alternate between legs for a comprehensive workout.</li><li>Incorporate this routine into your fitness regimen to target your calves and improve overall mobility.</li></ul><h2>6. Ankle bends </h2><figure class="media"><oembed url="https://www.instagram.com/p/C2ixE-iPQFG/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3D"></oembed></figure><p>Strengthen your calf muscles and maintain optimal ankle joint function with the machine-assisted calf raises – a standout gym exercise. <strong>Follow these steps:</strong></p><ul><li>Position yourself with your back against the machine's backrest. Slightly bend your knees for stability.</li><li>Push your ankles against the weight stack at the front of the machine. Ensure a controlled and deliberate motion.</li><li>Utilise the machine's design for full back support during the exercise.</li><li>Adjust the weight stack according to your fitness level.</li><li>Execute your sets with a smooth and controlled range of motion.</li><li>Prioritise proper form to reduce the risk of injury.</li><li>AlsoRead1</li></ul><h2>7. Low pile squat </h2><figure class="media"><oembed url="https://www.instagram.com/p/CSt-MTEFptN/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA%3D%3D"></oembed></figure><p>Achieve well-toned calves and an overall leg workout with the low pile squat. <strong>Here's how to perform this effective exercise:</strong></p><ul><li>Stand with a dumbbell in hand, providing support at your chest level. Assume a squatting position with your feet shoulder-width apart.</li><li>Lift one leg, placing its heel on the ground.</li><li>Extend the lifted leg outward and bring it back in a controlled manner.</li><li>Maintain your squat position throughout the exercise. Engage your core for stability and balance.</li><li>Perform the movement with one leg at a time.</li><li>Switch between legs for a complete set.</li><li>Incorporate this workout routine to target your calves and engage various leg muscles, ensuring an efficient and comprehensive leg-toning experience.</li></ul><h2>8. Jumping rope </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_jumping%20rope_1707481929778.jpg"></figure><p>Jumping rope isn't just a childhood pastime; it's a fantastic exercise for reducing calf fat and toning your legs. This nostalgic workout engages your calves and is perfect for those preferring a home workout. <strong>Here's how to incorporate the Jump Rope Blast into your fitness routine:</strong></p><ul><li>Grab a quality jump rope suitable for your height.</li><li>Choose a flat, non-slip surface for your workout space.</li><li>Stand with your feet hip-width apart, keeping your back straight.</li><li>Hold the jump rope handles in each hand, elbows close to your sides. Begin with slow and controlled jumps to find your rhythm.</li><li>Gradually increase your pace, challenging yourself with variations like high knees or double unders.</li><li>Feel the burn in your calves as you push off the balls of your feet with each jump. Engage your core for stability and balance.</li><li>Aim for 10-15 minutes to reap the benefits of this effective calf-toning exercise.</li><li>Jumping rope is a versatile and enjoyable way to work on your calf muscles, bringing back the joy of a childhood favourite while achieving fitness goals in the comfort of your home.</li></ul>

Whether you work out at a gym or indulge in home workouts, more often the calves end up as an area invariably ignored. So, to ensure your workouts give you the maximum result in an even way, we list some calf exercises that have you enjoying calf workouts in no time.


A list of calf exercises guaranteed to make your workout regimes even more effective.


Effective Calf Exercises For Women For Strong Calves | Zee Zest

Easy Calf Exercises For You To Ensure An Evenly Balanced Muscle Training 

Calf Exercises

Fitness

Fitness Goals

The Healing Waters: Unveiling The Transformative Power Of Hydrotherapy

An Expert Helps Us Understand The Healing Power Of Sound

<p>In the labyrinth of the human psyche, trauma often finds a hidden corner, shaping lives in ways unnoticed yet profound. Like shadows clinging to the sunlight, these experiences linger, influencing decisions, behaviours, and, ultimately, our happiness. But what if there exists a key to unlock these shadows, to illuminate and heal them? Accessing your Akashic records might just be that key—a spiritual journey not only to confront but to transcend past traumas.</p><p>The concept of Akashic records, while esoteric, offers a profound avenue for healing. These records, an ethereal compendium of every thought, word, and action of every soul, hold the potential to uncover the roots of our deepest wounds. Imagine a library, vast and infinite, where each book narrates the story of a soul's journey through time. Within these pages lie the answers to mysteries buried deep within our subconscious, including the traumas that shape our present.</p><p>AlsoRead0</p><h2>Understanding trauma's echoes</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_1510165223_1708326598283.jpg" alt="Akashic records healing"><figcaption>Shutterstock </figcaption></figure><p>Trauma, psychologists agree, is not just about the events themselves but how these events are encoded within our minds and bodies. Often, trauma's grip tightens through avoidance, the refusal to revisit painful memories, leaving them to fester and infect our emotional well-being. The Akashic records offer a unique perspective, allowing us to view our past not as a series of isolated incidents but as part of a broader soul journey. This perspective can shift our understanding from victimhood to empowerment, recognizing trauma as a catalyst for growth and evolution.</p><h2>The healing journey through the Akashic Records</h2><p>The process of accessing the Akashic records for healing is both profound and deeply personal. It begins with the intention to heal, to open oneself to the truths that lie within the ethers of our soul's history. This journey is often facilitated by meditation, guided visualisation, or the assistance of a skilled Akashic records reader. As you delve into the records, you may encounter memories and patterns that have been replaying across lifetimes, offering insights into the origins of your current fears, blockages, and pain.</p><p>The healing power of the Akashic records lies in awareness and acceptance. By understanding the root causes of our traumas, we are better positioned to release their hold on us. It's not about rewriting history but about changing our relationship with our past. With each insight, we can begin to untangle the knots of trauma, replacing old narratives with new understandings of strength, resilience, and the capacity for change.</p><h2>A path to empowerment</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_1363317248_1708326695794.jpg" alt="Akashic records healing"><figcaption>Shutterstock </figcaption></figure><p>Accessing the Akashic records for healing is a deeply transformative process, one that can bring about profound shifts in how we view ourselves and our life's path. It empowers us to reclaim our narrative, to recognize that we are not our trauma but are, instead, souls on a journey of growth and learning. This realisation opens the door to forgiveness—of others, of circumstances, and, most importantly, of ourselves.</p><p>Moreover, this journey illuminates the interconnectedness of all things, fostering a sense of universal compassion and empathy. It reveals that our traumas, while uniquely ours, are also part of the collective human experience, offering opportunities for shared healing and understanding.</p><p>AlsoRead1</p><h2>Navigating the process of akashic records healing</h2><p>It's important to approach this healing journey with patience and self-compassion. The revelations from the Akashic records can be intense, surfacing emotions and memories that may have been suppressed for lifetimes. Surrounding oneself with support, whether through a spiritual community, a therapist, or loved ones, is crucial. Remember, healing is not linear; it ebbs and flows, revealing its lessons and blessings in its own time.</p><p>As we heal our past traumas through the Akashic records, we not only free ourselves but also contribute to the healing of the collective. We become beacons of light and wisdom, guiding others on their path to healing and wholeness. In this sacred work, we find our purpose and our power, stepping into a future unburdened by the past, ready to embrace the infinite possibilities of our soul's true journey.</p>

Unlock the transformative power of Akashic records to heal traumas, revealing insights into your soul's path and true purpose.

Explore healing past traumas through the profound journey of accessing your Akashic records. Read more on zeezest.com. 

Akashic Records—Navigate Past Trauma To Heal The Present |Zeezest

 Cosmic Library Of You: Accessing Your Akashic Records For Deep Healing

Akashic Records

Healing

Holistic Healing

Easy Home Remedies For A Skin-Win Situation

Treat Your Skin To The Goodness Of Aloe Vera 

<p>In the hustle and bustle of this busy world, we often forget to drink water, which can actually cause our skin to look dehydrated, and impair the healthy functioning of our internal organs. This is why understanding the daily water needed for optimum function can do miracles. Not only staying hydrated will give you clear skin, but a hydrated body also means a better system and a healthy gut. If you are also wondering how much water should a person drink a day, worry not. We have the answer. For staying hydrated, it is recommended that your daily water intake be around 3 litres of water because the body constantly loses water throughout the day, primarily through urine and sweat.</p><h2>Daily water intake for clear skin</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_daily%20water%20intake%20for%20clear%20skin_1709369954236.jpg"></figure><p>Apart from the better functioning organ systems, staying hydrated also gives you a clear and glowing skin. But if you are not sure of the daily water needed and wonder how much water should I drink for clear skin, the answer is 3 litres a day. Multiple studies suggest that your daily water intake should be around 3 litres a day. This can also include beverages such as fruits, vegetables which have a high content of water within them. Staying hydrated is crucial for achieving clear and flawless skin and while there can be many factors that affect how healthy your skin looks, drinking water for clear skin definitely helps.</p><p>AlsoRead0</p><h2>Benefits of staying hydrated</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_benefits%20of%20staying%20hydrated_1709370180326.jpg"></figure><ol><li><strong>Improves skin tone</strong><br>Drinking the required daily water intake increases the blood flow to skin, which improves the tone of skin. By staying hydrated, the body flushes out the toxins, which prevents the skin from ageing.</li><li><strong>Faster healing</strong><br>Consuming the quantity of daily water needed can promote faster healing from sunburns, viral infections and also headaches.</li><li><strong>Premature ageing </strong><br>Staying hydrated can improve skin elasticity. This is also why anyone concerned with aging should be checking how much litre of water to drink in a day as it can prevent premature ageing, sagging, fine lines and wrinkles.</li><li><strong>Prevents acne</strong><br>People in their teens experience a lot of acne and pigmentation due to hormonal changes, pollution, a busy life and lack of hydration. Drinking the required daily water intake can maintain the oil and moisture content of facial skin.</li><li><strong>Say bye-bye to itchy skin </strong><br>Drinking water for clear skin also makes sure that your skin is hydrated enough and there is no itchiness, cracks and dry flakes. Staying hydrated will keep the skin moist, supple, and healthy.</li><li><strong>Promoting a healthy gut</strong><br>How much water should a person drink a day is also important not just for the skin but also a healthy gut. Staying hydrated aids in good digestion and drinking your daily water intake helps in regulating bowel movements, which flushes out the toxins from the body.</li></ol><h2>Best ways to drink the daily water needed</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_best%20ways%20to%20drink%20water_1709370263449.jpg"></figure><ul><li><strong>Mint:</strong> Add fresh mint leaves to boiling water, strain and drink after it completely cools down. As mint is a good for digestion, it kicks out the excess impurities and toxins from the body and makes full use of drinking water for clear skin.</li><li><strong>Lemon: </strong>It contains citric acid and also is a good factor for Vitamin C. Squeeze lemon juice into salads, juices, or even in a glass of warm water in the morning for staying hydrated apart from consuming the daily water intake. This helps to boost collagen and cleans the liver, resulting in clearer and brighter skin.</li><li><strong>Ginger:</strong> Adding ginger to your daily water intake helps in good digestion and inflammation, which also helps to promote clear skin.</li><li><strong>Raw honey and Apple Cider Vinegar:</strong> Add a tbsp of raw honey and tsp of apple cider vinegar to lukewarm water and consume it empty stomach. Adding this drink to your daily water intake prevents your skin from acne and breakout.</li></ul><p>Staying hydrated is a long process and will not yield miraculous results overnight, however, making sure that you consume your quota of daily water needed is sure to keep you healthy and save you from many gut problems before they even start.</p><p>AlsoRead1<br><strong>FAQ’s</strong></p><h2>1. Does staying hydrated help in weight loss?</h2><p>While there is no scientific evidence that shows that only staying hydrated can help in weight loss. However it is important to note that consuming the recommended daily water intake helps in clearing the toxins and promotes a healthy gut, resulting in partial weight loss. Please ask your dietician how many litres of water to drink in a day and take it from there.</p><h2>2. How much should be my daily water intake? </h2><p>How much litre of water to drink in a day is different for everyone, and depends on their body weight and general health. While a common suggestion by studies is that 3 litres is the daily water needed, do check with your doctor to help you with your optimum daily water intake.</p>

Staying hydrated is one of the best things to do if healthy skin is what you want. Learn how much water should a person drink a day for clear skin. 



Here’s How Your Daily Water Intake Is Important | Zee Zest

Here Is How Your Daily Water Intake Can Give You Clear And Glowing Skin

Daily Water Intake

Clear Skin

Staying Hydrated

<p>Engaging in physical activity is a key component of a healthy lifestyle, and while many enthusiasts focus on the main workout, the often-overlooked warm-up holds equal significance. Warm-up exercises' benefits extend far beyond a mere routine; they play a pivotal role in enhancing performance, preventing injuries, and priming both the body and mind for the challenges ahead.</p><h2>Understanding the science behind why is it important to warm up before exercise </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_importance%20of%20warm%20up_1707666093804.jpg"></figure><p>At its core, a warm-up serves to gradually increase the heart rate and circulation, preparing the body for more intense physical activity. When the body is at rest, blood flow is concentrated in essential organs, but a proper warm-up redirects blood flow to the muscles. This ensures that the muscles receive an adequate oxygen and nutrient supply, priming them for the upcoming workload.</p><p><strong>Warm up exercise benefits </strong></p><h2>1. Enhanced flexibility and range of motion</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_enhanced%20felxibility_1707666296810.jpg"></figure><p>One of the primary warm up benefits is the positive impact on flexibility and range of motion. Gentle stretching during a warm-up session helps lubricate the joints, making movements smoother and reducing the risk of strains or sprains. Flexibility is a crucial aspect of overall fitness, and a proper warm-up sets the stage for improved performance in activities that demand a broad range of motion.</p><p>AlsoRead0</p><h2>2. Increased muscle temperature </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_muscle%20temparature_1707666482302.jpg"></figure><p>Warming up gradually increases muscle temperature, a vital factor in optimising muscle function. Higher temperatures enhance the efficiency of energy-producing reactions and the flexibility of muscle fibres. This not only improves muscle contraction and relaxation but also contributes to overall athletic performance. Cold muscles, on the other hand, are more susceptible to injuries, making the warm-up an essential preventive measure, boosting the advantages of warm up exercise.</p><h2>3. Activation of the nervous system</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_activation%20nervous%20system_1707666623958.jpg"></figure><p>Beyond the physical aspects, warm-up exercises activate the nervous system, preparing it for the demands of the impending workout. This activation results in quicker reflexes and improved coordination, crucial elements for activities that require precision and rapid responses. The connection between the brain and muscles is fine-tuned during the warm-up, ensuring optimal communication and reducing the risk of motor control issues during the main exercise routine. This is one of the key reasons why it is important to warm up before exercise.</p><h2>4. Injury prevention</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_injury%20prevention_1707666842742.jpg"></figure><p>Perhaps one of the most compelling warm up benefits is their role in injury prevention. Cold and tight muscles are more prone to tears, strains, and other injuries. A thorough warm-up gradually increases blood flow, promotes flexibility, and prepares the body for the stresses of exercise, significantly lowering the risk of injuries. Investing a few minutes in a warm-up routine can save weeks or even months of recovery time.</p><h2>5. Mental preparation </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_mindfullness_1707667040262.jpg"></figure><p>The warm-up is not just about physical preparation; it also serves as a mental transition from a state of rest to a state of focused activity. Engaging in warm-up exercises allows individuals to shift their mindset, leaving behind the stresses of the day and gearing up for the challenges of the workout. This mental preparedness is crucial for maximising concentration, motivation, and overall enjoyment of the exercise session.</p><p>AlsoRead1</p><h2>6. Tailoring the warm-up </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_tailoring%20for%20warm%20up_1707667203044.jpg"></figure><p>It's important to note that the ideal warm-up may vary based on the type of activity. While cardiovascular exercises like jogging or jumping jacks are effective for increasing heart rate, dynamic stretching is particularly beneficial for activities that involve agility and flexibility. Tailoring the warm-up to the specific demands of the main exercise ensures a more comprehensive preparation.</p><h2>7. Don't forget the cool-down </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_cool%20down_1707667403372.jpg"></figure><p>The cool-down phase is a crucial yet often underestimated component of any exercise routine. After the intensity of a workout, dedicating time to a proper cool-down allows the body to gradually transition from high activity to a state of rest. This phase typically involves low-intensity exercises and stretching, helping to bring the heart rate and breathing back to baseline levels. Cooling down aids in the removal of metabolic waste products, such as lactic acid, from the muscles, reducing the likelihood of soreness and stiffness. Additionally, it promotes flexibility and improves the range of motion by elongating muscles that may have contracted during the workout. Engaging in relaxation techniques during the cool-down, such as deep breathing or gentle yoga poses, also contributes to mental and emotional well-being. By incorporating a thoughtful cool-down into your fitness routine, you not only support physical recovery but also foster a holistic approach to overall health and longevity.</p>

Discover why warm up is important to unlocking peak performance and preventing injuries in your fitness routine.


Enhance your fitness experience with a deep dive into the plethora of advantages of warm up exercise. 


Understanding Why Warm Up Is Important | Zee Zest

 Unlocking The Power Of Warm-Up: A Crucial Element In Your Fitness Journey

Warm Up

A Journey Through The Folk Dance Of Karnataka

International Dance Day: Finding Your Beat In Today's World

<p>Often presumed to be a form of entertainment or artistic expression, dance holds a profound capacity for healing, both mentally and physically. Across cultures and centuries, it has been a cornerstone of celebration, mourning and ritual, offering a therapeutic channel for emotional expression and physical well-being. And, why not?</p><p>This art form is so vast and diverse it never restricts itself to any kind of professionalism. It embodies an emotion that is accessible to all, granting complete freedom to anyone who wishes to partake in its practice. Dance, in its essence, is a form of therapy that demands nothing more than genuine emotion. This inclusivity makes it a universally embraceable medium, offering therapeutic benefits to all, regardless of skill level.</p><p>Recognised for its holistic healing powers — Dance therapy,  leverages movement to foster emotional, social, cognitive, and physical integration. Techniques such as Mirroring, Attunement, Integrated Development, and Authentic Movement are pivotal in dance therapy. These methods not only encourage personal growth and understanding but also facilitate a deeper connection with others by echoing movements, empathising through movement, progressing through developmental challenges, and revisiting early experiences through bodily sensations. These techniques underscore the therapy's capacity to bridge mind, body, and spirit, offering a unique pathway to healing and self-discovery​. So, let’s hop on to explore the expanse of dance therapy.</p><p>AlsoRead0</p><h2>Dance therapy — The therapeutic essence of movement</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-tim-gouw-1398622_1708495513581.jpg" alt="Dance therapy"><figcaption>Tim Gouw/ Pexels </figcaption></figure><p>At its core, dance is a holistic therapy that integrates the body, mind, and spirit. It allows for the expression of emotions that words cannot capture, providing a safe space for individuals to explore and release their deepest feelings.</p><p>The rhythmic movements of dance can elevate one's mood, reduce stress and improve overall mental health. By engaging in dance, individuals can experience a sense of liberation, as they momentarily let go of their daily burdens and immerse themselves in the joy of movement.</p><h2>Impact of dance movement therapy on physical health</h2><p>Beyond its mental and emotional benefits, dance offers significant physical health advantages. Yes, it is a form of aerobic exercise that improves cardiovascular health, increases stamina, strengthens the body, and enhances flexibility and balance.</p><p>Regular participation in dance can lead to improved physical fitness, weight management, and a reduced risk of chronic diseases such as heart disease and diabetes. Moreover, the varied movements involved in dance can aid in rehabilitation, helping individuals recover from injuries by gently encouraging the body's natural healing processes.</p><h2>The social connection of dance movement therapy</h2><p>Dance fosters social interaction and community building. It breaks down barriers, enabling people from diverse backgrounds to come together and share a common experience. Through group dance activities, individuals can feel a sense of belonging and support, essential elements in mental health and well-being. The social aspect of dance can combat feelings of isolation and loneliness, contributing to improved mood and self-esteem.</p><h2>How dance therapy promotes personal growth and self-discovery?</h2><p>Engaging in dance therapy  can be a journey of self-discovery and personal growth. It encourages self-expression, creativity, and confidence. As individuals explore different dance styles and movements, they may discover new aspects of their personality and develop a deeper understanding of their body's capabilities and limitations. This process can lead to enhanced self-awareness and self-acceptance, key components of emotional and psychological well-being.</p><p>AlsoRead1</p><h2>Types of dance therapy</h2><h3>Authentic Movement</h3><p>Originating in the expressive arts therapy tradition, Authentic Movement focuses on the experience of movement generated from within. In this approach, participants close their eyes and move in ways that reflect their internal feelings and thoughts, often in the presence of a witness. This practice fosters a deep, introspective journey, allowing individuals to explore and integrate unconscious material into their conscious awareness, promoting personal growth and emotional healing.</p><h3>Mirroring</h3><figure class="image"><img src="https://assets.zeezest.com/images/PROD_pexels-pixabay-209948_1708495726732.jpg" alt="Dance therapy"><figcaption>Pixabay/ Pexels </figcaption></figure><p>Mirroring dance therapy is a powerful tool for building empathy, self-awareness, and interpersonal connection. This technique involves one person, usually the therapist, copying or mirroring the movements of another. The act of mirroring can serve as a non-verbal form of communication, allowing individuals to see themselves through the eyes of another. This process can be profoundly validating, helping participants recognize and accept their feelings and actions, fostering a deeper sense of empathy and understanding towards themselves and others. Mirroring can be particularly beneficial for individuals working through issues of isolation, disconnection, or emotional blockages.</p><h3>Attunement</h3><p>Attunement dance therapy focuses on aligning and synchronising the therapist's movements with those of the client, creating a harmonious interaction that goes beyond mere imitation. This approach emphasises the emotional and energetic exchange between individuals, facilitating a deep sense of connection and understanding. Through attunement, therapists can subtly guide clients towards new ways of moving and being, encouraging emotional release and the exploration of new emotional landscapes. This method is especially effective in nurturing relationships and promoting trust, making it ideal for those who have experienced trauma or emotional detachment.</p><h3>Integrated Development</h3><p>Integrated Development dance therapy is a holistic approach that aims to unify physical, emotional, and cognitive growth. This method incorporates a variety of movement activities designed to enhance motor skills, emotional expression, and social interaction. By addressing development across these domains, Integrated Development supports the individual's overall growth, fostering a sense of balance and coherence. This type of therapy can be particularly impactful for children and adults with developmental challenges, as it promotes skill acquisition, self-expression, and a strengthened sense of self.</p><h2>The cultural and spiritual significance of dance</h2><p>Dance is deeply ingrained in the cultural fabric of many societies, especially Indian,  serving as a medium for storytelling, tradition preservation, and spiritual practice. It can be a powerful tool for connecting with one's cultural heritage and exploring spiritual dimensions, offering a sense of grounding and identity. The spiritual aspect of dance, present in many traditional and ritualistic forms, can provide a profound sense of connection to something greater than oneself, fostering a sense of peace and contentment.</p><p>So, let’s dance, not just with our bodies, but with our hearts and souls, and discover the profound healing power that lies within this timeless expression of human experience.</p>

Explore dance therapy's healing paths — Mirroring, Attunement, Integrated Development, and Authentic Movement, each offering unique self-discovery and healing avenues.

Dance therapy, leverages movement to foster emotional, social, cognitive, and physical integration. Read more on zeezest.com. 

Tired Of Usual Therapies? Try The Healing Power Of Dance Therapy

All You Need To Know About The Healing Power Of Dance Therapy

Dance 

Dance Songs 

The Ultimate Guide To Freezing Seasonal Fruits

5 Delicious Recipes Featuring Dry Fruits, The Powerhouse Of Nutrition

Raw Jackfruit: Fibrous, Versatile And Delicious

<p>In the ever-evolving quest for wellness and vitality, the journey often leads us to the treasures hidden within nature's bounty. Among these treasures, the star fruit, or carambola, emerges as a beacon of health. Indeed, the benefits of star fruits are as multifaceted as its unique star-shaped silhouette. This tropical delight not only captivates the senses with its vibrant appearance and refreshing taste but also offers a constellation of health benefits that can illuminate the path to a healthier lifestyle.</p><p>From its impressive array of nutrients to its potential in enhancing skin health and supporting heart function, the star fruit invites us on a culinary adventure that nourishes both body and soul. Join us as we unlock the  benefits of star fruits, exploring how this celestial fruit can contribute to a holistic approach to health, blending ancient wisdom with modern nutritional science.</p><p>AlsoRead0</p><h2>Nutrients in Star Fruit</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_415717234%20%281%29_1708924377417.jpg" alt="Star fruit benefits "><figcaption>Shutterstock </figcaption></figure><p>The star fruit is a low-calorie powerhouse brimming with essential nutrients and antioxidants. A single fruit contains a modest 28 calories, making it an excellent addition to a weight management diet. But its low-calorie count doesn't mean it's low in nutrients. On the contrary, star fruits are rich in vitamin C, providing 52% of the recommended daily value in a single serving. Vitamin C is not just a powerful antioxidant; it's also crucial for immune system support, skin health, and the synthesis of collagen.</p><p>Moreover, star fruits are a good source of fibre, which aids in digestion and promotes a feeling of fullness, potentially reducing overall calorie intake. They also contain small amounts of B-vitamins, such as folate, and minerals like potassium, magnesium, and phosphorus, contributing to heart health and muscle function.</p><p>AlsoRead1</p><h2>Benefits of consuming Star Fruit </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_shutterstock_218791378%20%281%29_1708924230900.jpg" alt="Star fruit benefits "><figcaption>Shutterstock </figcaption></figure><h3>Helps in supporting digestive health</h3><p>The dietary fibre in star fruits is a boon for digestive health. Fibre helps regulate bowel movements, preventing constipation and promoting a healthy digestive tract. Additionally, fibre aids in the prevention of various digestive issues, such as diverticulitis and intestinal ulcers. By incorporating star fruits into your diet, you're not just enjoying a delicious snack; you're also supporting your digestive system's overall health.</p><h3>Boosts immune system</h3><p>Thanks to their impressive vitamin C content, star fruits are a natural immune system booster. Vitamin C stimulates the production of white blood cells, which are crucial for fighting off infections and diseases. Regular consumption of vitamin C-rich foods like star fruits can help strengthen your body's defences, especially during flu season or in environments prone to illnesses.</p><h3>Promotes heart health</h3><p>The potassium in star fruits can have a positive impact on heart health. Potassium helps regulate blood pressure levels by counteracting the effects of sodium in the body. This balance is vital for maintaining healthy blood pressure levels, which, in turn, reduces the risk of heart disease and stroke. Additionally, the fibre content in star fruits can help lower cholesterol levels, further protecting the heart.</p><h3>Helps in weight management</h3><p>For those looking to manage their weight, star fruits offer a nutritious, low-calorie option that doesn't skimp on flavour. The fibre content not only supports digestive health but also promotes satiety, helping to curb overeating. Incorporating star fruits into your diet can be a delightful way to enjoy a sweet treat without compromising your weight management goals.</p><h2>Star fruit benefits for skin</h2><p>The benefits of star fruits extend beyond their nutritional value. The high antioxidant content, particularly vitamin C, plays a significant role in skin health. Antioxidants help combat the effects of free radicals, reducing signs of ageing and enhancing skin radiance. Moreover, the fruit's anti-inflammatory properties can help soothe skin conditions and promote a more even skin tone.</p><p>Applying star fruit extract topically or incorporating the fruit into your diet can contribute to healthier, more vibrant skin. Its hydrating properties, owing to its high water content, also make it an excellent choice for maintaining skin moisture balance.</p><p>AlsoRead2</p><h2>In a nutshell </h2><p>The star fruit, with its unique shape and impressive array of health benefits, is a great example of fruit with nutrients and flavour. Its nutrient-dense profile, coupled with its potential for supporting skin health, digestion, immune function, heart health, and weight management, makes it a versatile and valuable addition to any diet. Whether enjoyed fresh, juiced, or as part of a dish, star fruits offer a delicious way to enhance your wellness journey.</p><p>As we continue to explore the treasures of the fruit world, let's not overlook the star among them. Its benefits are as multifaceted as its appearance, offering something valuable for everyone. So, the next time you're looking for a nutritious snack or a natural way to boost your health, consider reaching for a star fruit. Unlocking the wellness benefits of this tropical treasure could be the key to a healthier, more vibrant you.</p><p><strong>Disclaimer: </strong>Before incorporating star fruit into your diet, consult with your family physician or a diet specialist. Individual reactions to different foods can vary significantly, and what may be beneficial for one person could potentially cause adverse effects in another. The information provided above is a compilation of general benefits associated with star fruit and may not apply universally to every body type. Always prioritise personalised medical advice to ensure your specific health needs and dietary restrictions.</p>

Unlock the benefits of star fruit — boosts immunity, aids digestion, and packed with antioxidants for overall health enhancement.

Discover star fruit's benefits — low in calories, rich in fiber, and essential vitamins for heart health and weight management. Read more on zeezest.com. 

Benefits Of Star Fruit You Must Know | Zeezest

Benefits Of Star Fruit: Unlock Wellness With Vitamin C, Fiber & More!

Star Fruit 

Fruit Benefits

<p>“It'll just be a minute of discomfort and look how tiny the brush is… it's like a mascara brush!” said my gynecologist before the test!</p><p>I was first introduced to the idea of a pap smear from TV (making a case for women's health to be taught in schools). I was watching<i> Masters Of Sex</i> (2013), a series delving into the research and dynamic between William Masters and Virginia Johnson, who were groundbreaking researchers in human sexuality at Washington University in St. Louis, Missouri. One of the lead protagonists spoke about how it's a necessary procedure for women to undergo, which made me wonder, “How have I never heard about this?” Pap smears have been around since the 1920s; it is a medical procedure that screens for cervical cancer. During the test, cells from the cervix are collected and examined for abnormalities or signs of cancer. And it's widely believed that regular pap smears are crucial for preventive healthcare for women. CRUCIAL. </p><p>A recent spike in discussion around <a target="_blank" rel="noopener noreferrer" href="https://zeezest.com/culture/the-truth-behind-cervical-cancer-that-you-need-to-know-5391">cervical cancer</a>, a new HPV vaccine in the market and the need for taking control of our own sexual health got me booking a slot with my gynecologist last week. And while I practically INHALED the hospital pamphlet and multiple articles online as to what to expect from the procedure, the actual test was a different experience altogether. So if you too are on your way RN, or waiting in the nurses office to get "papped', or thinking of booking a test, here's my personal experience to gain some insight from. </p><figure class="image image_resized" style="width:59.28%;"><img src="https://assets.zeezest.com/images/PROD_1-shutterstock_631110185_1708511520888.jpg"></figure><p>For starters, when done by a licensed and experienced professional, pap smears are NOT PAINFUL. They're uncomfortable yes, but not painful. And depending on your familiarity with your own body, the experiences can vary. And not to brag, I kind of aced the test (the overachiever in me said vaginal test or not, I'm getting full marks!). And some of the things that I did, and recommended by my attending gynecologist, that helped ease the exam were:</p><p>*<i>Make sure to book your exam when you're not menstruating. Menstrual blood can interfere with the results. My timing was ideal as it was around 20 days after the first day of my last menstrual period.</i></p><ol><li><strong>The prep:</strong> Thoroughly clean the area with a gentle soap and water and make sure to wear breathable fabrics while you head to the exam room. If you have been skimping on tending to your lady garden, especially around the vaginal opening for a more comfortable experience. Empty your bladder before the exam and wipe with a tissue so that the area is dry. Don't over wash or over wipe because vaginal dryness can come in the way of a smooth exam.</li><li><strong>The exam room: </strong>Depending on the healthcare provider, you'll be asked to dress down and put on a gown. Since I was in a comfortable, fitted top and flared skirt, I could remain in the clothes I came in. I was given a blanket to cover myself though because the doctor's office can get cold! I laid down on the examination table with your feet placed on hip width apart. The first step is the insertion of a speculum into the vagina to gently hold the vaginal walls apart, allowing the cervix to be visible. Then a small brush is used to collect a sample of cells from the cervix. This process is quick and caused mild discomfort but wasn't painful. Imagine somebody putting pressure on your lower abdomen, that was about it for me!</li><li><strong>What helped:</strong> A couple of things helped make the experience comfortable for me. (A) For starters, I spent a considerable amount of time speaking to my gynecologist about my sexual health. Be open with your gynaec because the more they know, the better they will be able to customise the experience for you. Since it was the first time for me, my gynac made sure to give me all the details of the exam beforehand and talked me through it. Express your concerns and tell them that you're nervous, they won't rush you! (B) Reach for your personal relaxation hacks. For me, activating my vagus nerve by making my breath exhalations longer than my inhalations, helped me calm down just before and during the exam. The whole things takes less than five minutes and the more relaxed your muscles are, and thus your vagina is, the easier the speculum insertion will be. (C) Leave the taboo at the door. One of the leading cause of women not putting their sexual health forward, or even talking about is the taboo around medical exams like the pap smear. Leave it at home. Your sexual organs are organs too. It's like getting your ears checked. Or keeping up with your dentist appointments. The more you're open and logical about this, the less nervous you will be. For me, talking to the community of women around me about their experiences with the test was a big encouragement to prepare myself mentally. So don't be shy about putting a message in your WhatsApp trio group that has the weirdest name possible!</li></ol><p>Since the relationship with one's body is entirely personal, it's possible that you may have different experience than mine. This is why it is essential to do your research in seeking out the right healthcare provider for you and following their instructions to make sure you're doing the right thing for yourself. So get booking, and get “papped”!</p>

Warning: things can get graphic up ahead!

What to expect when getting a pap smear for the first time? Here's an unfiltered take on the same. 

A Personal Account Of The First Pap Smear | Zee Zest 

A No-BS Retelling Of Me Getting A Pap Smear For The First Time

Pap Smear

Personal Story

Sexual Wellness

Vegetables for Weight Loss You Must Add To Your Diet

4 Vegetable Salad Recipes To add That Extra Crunch To Your Winter Diet

<p>One of the most versatile vegetables, cauliflower is also a great source of vitamins and minerals like Vitamin C, potassium, and folate. It is also low in fat, and since it has a good amount of fibre, making it a great option to not only make for full-fledged dishes but also great low-calorie snacks like cauliflower pops. <br>The next time you are looking for some wholesome recipes using cauliflower, do give these a try</p><h2>1. Cauliflower parantha </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%289%29_1708748960377.jpg"></figure><p>One of the yummiest and healthiest recipes using cauliflower, gobhi paratha or cauliflower paratha is one of the best breakfasts to have. Mince the cauliflower, add powdered spices like garam masala, and season with salt to make the filling of the cauliflower paratha. To enhance the flavours of this cauliflower recipe, you can also add grated ginger, and finely chopped green chillies and coriander. Not only does it add a distinct taste, it is also great for digestion. Serve the piping hot cauliflower paratha with a dollop of butter, accompanied with curd for a wholesome meal.</p><p>AlsoRead0</p><h2>2. Cauliflower manchurian </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2810%29_1708749065361.jpg"></figure><p>Looking for a vegetarian alternative to chicken manchurian but bored of soya? Worry not, this cauliflower recipe is all that, and quicker to make. There are two ways to make the cauliflower manchurian recipe. You can either take small florets, coat them in the batter and deep fry them to make the manchurian balls. These are quicker to make. The other cauliflower manchurian recipe requires a little more work but is well worth it. Finely chop, cauliflower, and other vegetables like carrots, ginger, garlic, and cabbage. Mix in some all-purpose flour to make manchurian balls, and deep fry. The sauce is the same as any other manchurian recipe, and voila, your cauliflower manchurian recipe is ready!</p><h2>3. Cauliflower rice</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2811%29_1708749171315.jpg"></figure><p>While not as famous as others on this list, this cauliflower recipe is a great option for people watching their weight. To make cauliflower rice, you can either grate the cauliflower against the bigger end, or you can simply use tools like a chopper. Once you attain the texture desired, you can cook the cauliflower rice in the sauces and spices you like. Not only is it a great substitute for regular rice, but this cauliflower recipe is also super easy to make.</p><h2>4. Dry mix veg</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2812%29_1708749255207.jpg"></figure><p>You cannot have a list of recipes using cauliflower without the good old dry mix veg. A north Indian staple in winter, this cauliflower recipe is wholesome and comes together quickly. Add small cauliflower florets, peas, chopped red ruby carrots, and grated ginger for a perfect wintery cauliflower recipe. Pair it with piping hot ghee chapatis and tadka dal for a winter feast like no other.</p><h2>5. Amritsari gobhi matar</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2813%29_1708749334535.jpg"></figure><p>Another winter cauliflower recipe from the north, as cauliflowers are generally seasonal produce is Amritsari gobhi matar. This is one of those recipes using cauliflower that takes the humble ingredients and produces an elevated dish that is as fit for a home-cooked meal as it is for a party. In this cauliflower recipe, the florets and fresh peas are cooked in a cream-based sauce, to perfection, making it a must-try.</p><h2>6. Cheesy cauliflower soup </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2814%29_1708749442787.jpg"></figure><p>If you are not looking for main course dishes but still want the goodness of this wintery vegetable, this cauliflower recipe is just for you. Cheesy, comforting, and peppery, this cauliflower recipe is all you need for cold winter evenings. Roast your produce well for this cauliflower recipe, and add creme before blending. As for flavours, nutmeg and just a dash of lime juice will immediately elevate this simple cauliflower recipe.</p><h2>7. Cauliflower tacos</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2815%29_1708749565129.jpg"></figure><p>A fun and healthy cauliflower recipe, these tacos are sure to win over all your house party guests. Simply stirfry small cauliflower florets with Mexican spice mix, add pickled onions, and tomatoes, and drizzle some cilantro sauce for a refreshing cauliflower recipe like no other. <br>Alternatively, you can give this cauliflower recipe an Indian twist by switching the Mexican flavours for desi, spicy, tandoori ones.</p><h2>8. Baked cauliflower</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2816%29_1708749645895.jpg"></figure><p>Easy, quick, and absolutely delicious, this is one of the recipes using cauliflower that comes together in minimal time and effort. Simply add marinated cauliflower florets in a skillet, drizzle some olive oil, add chopped garlic for that kick, and sprinkle a wholesome amount of cheese on top. Bake it for some minutes, till the cauliflower is cooked, and serve hot.</p><h2>9. Air fryer cauliflower pops </h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2817%29_1708749756102.jpg"></figure><p>This is one of the recipes using cauliflower, that offers a great healthy variation without compromising on taste. Instead of the deep-fried chicken wings, take small florets, and dip them in the batter exactly like you would for wings. Thereafter, air fry these florets and serve them with buffalo sauce for a healthy and yet scrumptious cauliflower recipe.</p><p>AlsoRead1</p><h2>10. Giardiniera pickle</h2><figure class="image image-style-align-center"><img src="https://assets.zeezest.com/images/PROD_The%20Mill%20SEO%20Leftovers%20Design%20%2818%29_1708749854269.jpg"></figure><p>While Indian cuisines all have some or the other variant of a pickled cauliflower recipe, but have you tried this Italian version? Add chopped cauliflower, carrots, shallots, green beans and pepper to a large glass jar, and add a piping hot sour brine to it. You can customize the brine according to your taste buds but generally it has vinegar, water, a bit of olive oil, peppercorns, and just a wee bit of sugar. Let this sit for a week before you serve it. <br> </p>

Cauliflower is one of the most abundant and versatile vegetables, and whether it is soups or dishes like cauliflower rice, never fails to deliver. Here are 10 recipes sure to blow your mind.

Cauliflower is one of the most abundant and versatile vegetables, and whether it is soups or dishes like cauliflower rice, never fails to deliver. 

10 Cauliflower Recipes To Try This Season | Zee Zest

10 Cauliflower Recipes To Fall In Love With The Humble Vegetable

Cauliflower

Recipes

Winter Health

Why A Mental Detox Is As Important As A Physical Detox

<p>Anxiety is a complex and multifaceted mental health condition characterised by persistent feelings of worry, fear, or unease. It can manifest in various forms, such as generalised anxiety disorder (GAD), social anxiety, panic disorder, or specific phobias. Anxiety often goes beyond everyday stress and can significantly impact a person's daily life, relationships, and overall well-being.</p><p>Physiologically, anxiety triggers the body's stress response, leading to the release of stress hormones like cortisol and adrenaline. This response prepares the body to face a perceived threat, commonly known as the 'fight or flight' response. While this response is crucial for survival in certain situations, chronic activation due to anxiety can have detrimental effects on both mental and physical health.</p><p>In the hustle and bustle of our daily lives, stress and anxiety often become unwelcome companions. But, how to control anxiety? Amidst the chaos, our breath can be a powerful ally in restoring a sense of calm and balance. The ancient practice of mindful breathing has proven to be an effective tool for managing anxiety, providing instant relief in times of heightened stress. We bring to you the best breathing tips for anxiety.</p><h2>Breathing as a powerful ally against anxiety</h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_breathing%20against%20anxiety_1708664038653.jpg"></figure><p>One of the remarkable aspects of managing anxiety lies in the simplicity of our breath. Deep, intentional breathing techniques can act as a powerful tool to counteract the physiological and psychological symptoms of anxiety. Here is why you need some tried and tested breathing tips for anxiety.</p><p>AlsoRead0</p><p><strong>How do anxiety deep breathing techniques help? </strong></p><h2>1. Activating the relaxation response</h2><p>Deep breathing triggers the body's relaxation response, activating the parasympathetic nervous system. This counteracts the stress response, promoting a state of calmness and reducing the production of stress hormones. As a result, heart rate decreases, blood pressure stabilises, and muscle tension diminishes.</p><h2>2. Regulating oxygen and carbon dioxide levels </h2><p>Anxiety often leads to shallow and rapid breathing, disrupting the balance of oxygen and carbon dioxide in the body. Deep breathing techniques for anxiety relief, such as diaphragmatic breathing, help restore this balance. Adequate oxygen intake and proper carbon dioxide elimination contribute to improved respiratory efficiency and a sense of calm.</p><h2>3. Increasing mind-body awareness</h2><p>Mindful breathing is a technique that can help individuals to concentrate on the present moment by focusing their attention on their breath. By concentrating on the rhythm of inhalation and exhalation, individuals cultivate mindfulness, redirecting their thoughts away from anxiety-inducing concerns. This heightened awareness promotes a sense of control and reduces the grip of anxious thoughts.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_benefits%20of%20breathing%20techniques_1708664292703.jpg"></figure><h2>4. Calming the amygdala</h2><p>The amygdala, a part of the brain responsible for processing emotions, plays a central role in anxiety. Deep breathing has been shown to modulate the activity of the amygdala, reducing its hyperactivity associated with anxiety. This neurobiological effect contributes to a more balanced emotional state.</p><h2>5. Creating a pause for reflection </h2><p>Incorporating breathing exercises provides a brief pause in anxious feelings. This pause allows individuals to step back, gain perspective, and interrupt the cycle of anxious thoughts. It acts as a grounding technique, promoting a sense of stability and control.</p><h2>How to control anxiety? </h2><figure class="image"><img src="https://assets.zeezest.com/images/PROD_how%20to%20control%20anxiety_1708664399761.jpg"></figure><p>Incorporating breathing exercises into daily life can be a valuable component of anxiety management. Whether practised proactively to build resilience or employed at the moment to alleviate acute symptoms, intentional breathing empowers individuals to take an active role in their mental well-being. As a readily accessible and versatile tool, breathing offers a path to serenity amidst the challenges posed by anxiety.</p><p>AlsoRead1</p><p><strong>Calming breathing techniques for anxiety relief </strong></p><h2>1. Deep diaphragmatic breathing </h2><p>Often referred to as abdominal or belly breathing, this is one of the most effective anxiety deep breathing techniques. It involves breathing deeply into your diaphragm rather than shallowly into your chest. To practise, sit or lie down comfortably, place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to expand, then exhale slowly through pursed lips, feeling your abdomen contract. Focus on the rise and fall of your abdomen for a while. Deep diaphragmatic breathing triggers the body's relaxation response, promoting a sense of calmness and reducing anxiety.</p><h2>2. 4-7-8 technique </h2><p>Developed by Dr. Andrew Weil, the 4-7-8 technique is a simple yet effective breathing exercise. Begin by inhaling quietly through your nose for a count of four, hold your breath for a count of seven, and then exhale audibly through your mouth for a count of eight. This pattern is to be repeated for four cycles. The 4-7-8 technique helps regulate the nervous system, promoting relaxation and easing anxiety.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_breathing%20techniques_1708664646817.jpg"></figure><h2>3. Box breathing </h2><p>Also known as square breathing, this technique involves inhaling, holding the breath, exhaling, and then holding again – each for an equal count. Start by inhaling for a count of four, hold for four counts, exhale for four counts, and hold the breath out for another four counts. The simplicity of this technique makes it adaptable to various situations, providing a quick and effective way to reset your nervous system and reduce anxiety.</p><h2>4. Alternate nostril breathing </h2><p>Nadi Shodhana, a yogic breathing technique, involves alternating the breath between the nostrils. Taking a comfortable position, use your right thumb to block your right nostril. Inhale deeply through your left nostril, then use your ring finger to close off the left nostril as you release the right nostril and exhale through it. Inhale through the right nostril, close it off again, release the left nostril, and exhale. Continue this pattern for several minutes. Alternate nostril breathing helps balance the hemispheres of the brain, promoting mental clarity and a sense of calm.</p><figure class="image"><img src="https://assets.zeezest.com/images/PROD_breathing%20techniques%20%281%29_1708664656304.jpg"></figure><h2>5. Mindful breathing meditation </h2><p>Mindful breathing meditation involves bringing focused attention to your breath and observing it without judgement. Find a quiet space, sit comfortably, and simply pay attention to your breath as you inhale and exhale. When thoughts arise, acknowledge them without attachment and gently bring your focus back to your breath. Regular practice of mindful breathing meditation can enhance self-awareness, reduce stress, and alleviate anxiety.</p>

Amid life's chaos, discover the transformative power of your breath with simple yet effective breathing techniques for anxiety relief.


Wondering how to control anxiety? Explore a breath-centred approach to tranquillity with our guide to anxiety deep breathing techniques.
