Diabetes and Alcohol

A bottle of Chardonnay gifted by a dear friend is something you are looking forward to. How could you refuse such a pleasantry and how you wish to enjoy it! Well, no one is stopping you, unless of course, you are a diabetic.

Yes, that could be a hindrance to the sheer joy of the ‘spirit’. It is a fact well-known fact that while suffering from any type of diabetes, one has to be extra careful with their diet and if alcohol forms a part of it, then a little precaution is bound to go a long way.

Alcohol Act

Alcohol in itself is a restricted intake for people and the reasons for that can be varied. If you suffer from diabetes, there are certain things to be kept in mind, when it comes to alcohol. You cannot take that prophetic plunge into the depths of alcohol till the time you are sure how your metabolism handles it. While there is no standard rule that applies to this, keeping your doctor on speed dial can be a safe bet.

Why to Avoid

The number of reported cases pertaining to conditions worsening for a diabetes patient due to alcohol may not be very alarming. However, the reason behind such a situation could be good care and habits. What of the number that isn’t so good at taking such great care of themselves?

Diabetes is a condition that might just give rise to or aggravate a bodily condition. The common problems that could occur as a result include high blood pressure, nerve damage, trouble with eyesight or increased levels of triglycerides.

It’s not that Bad

Whilst the prevalent line of thought seems more inclined towards keeping you away from the good taste, the news is not all bad. Alcohol may not be harmful to a diabetic when it does not tamper with the blood sugar level. For a person who has been suffering from low blood sugar, intake of alcohol without a meal can be a cause of worry. The liver may primarily focus on breaking down the alcohol and this, in turn, may lead to hitting the blood sugar bottom. It might be beneficial to consume a glass of wine or mild quantity of any other spirit after a hearty meal.

While it is not entirely harmful to consume alcohol, if you suffer from diabetes, a little bit of precaution is necessary. As long as the consumption levels are low and compensating for the calorie count of the body, you need not get worried. However, make sure you have a green signal from your doctor before you decide the quantity for yourself.

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How to Live with Diabetes

A condition triggered by the lack of production of insulin in your body, diabetes results in high blood sugar levels.

If you must live with this condition, you can be cautious about certain things to ensure the condition remains under control and is easier to deal with.

1. Regular Check-up

As a diabetes patient, you need to keep a constant check on your blood glucose levels. This is the most important step to undertake to preserve your health and check the condition from further complication. The optimum blood glucose level of 120mg/dl below, before meals and 180mg/dl after meals should be maintained.

2. Medications

Proper and timely medication is the mantra. Taking them as directed by the physician will help keep the blood sugar levels in check. Often, insulin shots help to regulate the sudden escalation of blood sugar level. But this should only be taken as per the doctor’s prescription. Taking the regular medicines at the assigned times post meal will keep your condition in check.

3. Fluid Intake

Maintaining a healthy fluid intake of approximately 2 litres of fluids, is absolutely essential to maintain proper health. These fluids can include water, juices along with any beverage free of caffeine. Consumption of alcohol and aerated drinks should be strictly avoided.

4. Proper Diet

A controlled dietary regime can make all the difference to your health. Staying away from complex sugars, starches and carbohydrates will help. A diet rich in protein is usually recommended to cope with physical energy needs. Including a multivitamin regimen will supply the body with regular nutrients. In this regard taking beta-carotene, zinc and antioxidant supplements will help turn your health around. Fresh vegetables, moderate carbohydrates, food containing monounsaturated fats and lean meat are to be included. Not only will this diet help in decreasing your blood sugar levels, but will also keep heart and circulatory ailments at bay.

5. Foot Care

A diabetes patient must learn to observe the condition of their feet during the course of this ailment. Although taking care of your feet can seem an insignificant problem, the condition of the feet can tell the intensity of your ailment. Check regularly for swelling or sores of any kind. If you have any, consult your doctor immediately. Chances of inflammation and infection may result in gangrene-like formations, which, if left untreated, can result in feet amputation.

6. Proper Sleep

Sleeping properly for at least 8 hours a night will make a lot of difference in controlling your blood sugar levels. Make sure you get uninterrupted sleep during bedtime. Sleep in a quiet and dark room, away from any striking distraction. Keep a sleep journal and make note of what time you go to bed and when you wake up. Try and maintain a regular time.

7. Exercise

Exercise is the greatest natural cure for any ailment whatsoever. Proper diet coupled with rigorous exercise is bound to treat any physical affliction. Not only will it help relieve stress and reduce depression, but also do wonders to keep your sugar levels in check. It also helps maintain a balanced weight, which must be kept in check for any diabetes patient.

By following these steps, you will be able to stop letting diabetes control your life and live comfortably without fear.

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Yoga for Diabetes

Diabetes is catching up fast as one of the deadliest diseases afflicting us.

With more and more people turning to alternative therapies for recovery, yoga is fast becoming a viable option for treating the same. Here are some quick postures to aid in eventual relief.

1. Downward Facing Dog Pose

Though fairly easy to perform, this posture offers benefits far beyond its simplistic implementation. It helps to alleviate hypertension and the effects of type 2 diabetes.

a. Step One

Stand on your knees and hands and slowly lift your hips up in the air, while you exhale sucking your stomach in.

b. Step Two

Keep your spine straight, hands outstretched, knees straightened and your palm as flat on the ground as possible.

c. Step Three

Let your head hang freely and keep your eyes at your navel.

d. Step Four

Hold this position for a couple of breaths and exhale as you relax into your starting position.

2. Big Toe Pose

One of the most basic yoga poses, this exercise aids in improving digestion and liver functioning. Since diabetes results mostly in renal failure, practicing this posture on a regular basis might improve chances of bypassing kidney-related diseases.

a. Step One

Stand with your feet apart, keeping your thigh muscles relaxed and gradually bend down to touch your toes, inhaling as you go.

b. Step Two

Take care to keep your hips in an upright position, your knees bent and your elbows folded. Place your index finger between the toes and hold this position for some time.

c. Step Three

Exhale as you begin to stand upright, releasing the tension in your spine and returning to your starting position.

3. Triangle Pose

This position is particularly helpful in strengthening the spinal column and the abdominal area, thereby promoting greater insulin production. Greater insulin levels result in a marked reduction of Type 2 diabetes.

a. Step One

Stand with your left foot in front of the right one. Make sure your knees are straight.

b. Step Two

Bend to touch your left foot with your left hand. Then slowly turn your torso in the diametrically opposite position, with your right hand reaching for the sky. If your balance is unstable, you can take the support of the wall.

c. Step Three

Hold this outstretched position for a couple of breaths and then slowly exhale and reach your relaxed position.

The all-encompassing power of yoga is enough to treat any disease. By following the suggested exercises, you will be able to reap great benefits in the long run.

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Yoga for Back Pain

Incorrect sitting and sleeping postures, erratic working hours and insufficient

 nutrition has resulted in a number of people especially the youth suffering from back pain. Simple yoga postures can be an answer to these issues.

Tadasana

Performing this asana is known to relax the muscles of your neck, arms, shoulders and also stretches the spine. You can begin with standing with your feet kept at a considerable distance from each other. Inhale while you lift your arms in the upward direction. Slowly the palms must be brought together over the head. Stay in this position for a few seconds and then come back to your original position.

Matsyasana

This posture is primarily aimed at the cervical vertebrae and also relaxes you of the stiffness in the neck. You can begin with lying down on your back and simply inhaling. Now tilt your head in the backward direction to form an arch. The crown of the head should touch the floor. You can make use of your forearms and elbow to help you form and stay put in the posture. Breathe normally and hold on to the position for a few minutes.

Shalabhasana

Shalabhasana is a posture that facilitates the relaxation of the tension in the nerves. Lie on the floor on your abdomen and place the arms at the side while your chin will touch the ground. You must keep your heels and toes together. Lift your legs above the floor and inhale. By applying pressure on your fists you can perform this asana in a better manner. Stay in the position for a couple of seconds and exhale.

Bitilasana

This asana is considered to be a warm up pose for the spine. You may start this asana by forming a table like position. Your eyes must face the ground and knees below your hips. Now inhale and lift yourself upwards with your head facing forward. Hold yourself for a few seconds and then exhale back to your neutral position.

Halasana

The asana not only helps in reducing the pain in your back but also nourishes the spinal cord. You may begin performing the asana by lying on your back. Slowly raise your legs in the backward direction and touch the ground. The toes must be above the ground while the palms flat on the floor.

Taking care of your delicate back is extremely important. Support these yoga asanas with nutritious and healthy food to stay away from back problems in the long run.

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Benefits of Corporate Yoga

You had heard of yoga, but what, pray, does corporate yoga mean, you ask?

It is, simply put, the method of integrating yoga at work, enabling more stress-free work environs. Moreover, it has multi-faceted benefits. Read on to know more.

1. Relieved Stress

Yoga at work can do wonders when it comes to relieving stress built as a result of work pressure. A session of yoga during work hours can do wonders for any corporate work force.

2. Enhances Productivity

With exercise taken care of while at work, the human brain is certain to reap the benefits of the relaxation. Energy is also, as a result, likely to get channelized into more productive streams, such as better work output, enhanced productivity and a host of other advantages.

3. Lessens Absenteeism

It is obvious that a body that gets its equal share of workout, while it endures heavy levels of stress, is also a healthier one. The corporate world would have lesser cases of absenteeism if all offices make yoga at work mandatory. Not only would fewer employees fall sick, they are also more likely to enjoy the work environs this way.

4. Helps Maintain Focus

A session of yoga during the rigorous corporate regime can do wonders to the burdened professional’s routine. While it enables physical well-being, it also lets your mind be better focused, allowing you to complete your tasks faster and more efficiently.

5. Enables Better Analytical Skills

A sharp and focused mind is one that experiences a balance when it comes to analysis and well-crafted decisions. And a mind can get this razor sharpness if it gets its adequate dose of physical exertion. What better way to render it than within the confines of the office itself?

6. Inter-Personal Communication

Drowned with respective workloads, employees seldom find the opportunity to interact with members of other teams apart from on work-related issues. Yoga at work offers the chance to interact with peers on a different platform, leading to better communication amongst work groups.

7. Employee Retention

Including yoga at work is not only a method of inducing better productivity, but it is the integration of a completely new kind of work culture. When employees find an element of enjoyment, relaxation and catering of other needs at their current place of work, the likelihood of looking for greener pastures tends to be lesser.

The ideal time for corporate yoga is around the first tea break, that is, a couple of hours after the workday has begun. It can also be implemented during the evening tea break, a period wherein employees require a breather from work. Either way, the end result is fresher minds and a more motivating corporate environment.

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Power Up with Power Yoga

Well, that may take you on the path to a perfect muscular body and perfect health; it does not, however, promise you the benefits of power yoga. You may be confusing it with the new-age ‘gym yoga’, but in reality power yoga is a refined version of Ashtanga Yoga. There are a lot of things to discuss about power yoga, but its benefits explain it the best.Try a simple exercise. Stand straight and touch your palms on the ground. Can’t do that? Then, it’s time that you get your body some flexibility training. Thinking about aerobics or some really strenuous exercise?

· It’s Great

Jogging early morning may not be great motivation for you if you are one of those who would like to pick pace slowly through the day. For most, it rather drains out all the energy levels instead of enhancing them. Here is where power yoga kicks in. It’s a great way to boost the lost stamina and get going once again.

· It’s Hot

Power yoga will not only make you feel the heat but will definitely make you look hottoo. You will sweat while undergoing a power yoga session. In no way will it make you sweat any less than when you have run a 5 mile marathon. But then, that is how it becomes a lot more effective than other forms of exercise, which you have been trying out without any visible improvements.

· It’s About Strength

Most of the exercises will require you to utilize energy. This form requires you to move your muscles, instead. With power yoga you build muscle and gain flexibility. Where a good jogging session (most of the times) gives short term results, power yoga benefits your body in the long term.

· It’s Mind, Body and Soul Connection

The postures that you take in power yoga are not just about twisting and twirling your body in weird ways. Within a session or two of power yoga, you will realize that it is about realizing the connection of your body with your mind and the soul.

· It’s Challenging

Power yoga can provide you the right motivation that works for your body. However, it is not free of challenges. Poses and postures will be easy for you to learn but it’s about sustenance. You may be able to form an arch, bending backward and touching the ground; try holding the pose for 10 minutes. That’s the challenge.

Power yoga can make your body look naturally fit. It is the perfect way if you want to feel good and look great. Wouldn’t a form of physical exercise that seems so intense be tremendously effective? Definitely, it would.

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Yoga Postures for Weight Loss

Apart from its meditative properties, this form ofexercise can help you get rid of your extra kilos. Let’s have a look at some postures that are perfect for weight loss.Yoga is a popular form of exercise and stress buster around the world.

Yoga Marches

The Yoga march can be an effective warm-up exercise to kick-start your workout regime. You can begin by placing your arms in a jogging position post which, you can slowly begin the march in the same place you’re standing. Eventually, you must try and bring your legs to a higher level. This exercise increases your heart rate and is also effective on your legs.

Halasana

Hal, which stands for a plough in Sanskrit, is the shape that the body takes when the Halasana is done. You may begin by lying down on a yoga mat followed by taking your legs in the upward direction till they hit the 90-degree angle. Now slowly push your legs in the backward direction towards your head or take someone’s assistance to do so. Exhale and you can return back to the normal position.

Trikonasana

As the name suggests, while performing this asana, your body will take the shape of a triangle. In order to begin, take your leg and place it at a maximum distance in the left direction. You may now move the toe of your left foot facing the left hand side and inhale. Bend the left leg from the knee and now exhale. The position of your left palm should be next to the toe of the left foot. The final step would be to take your right hand straight up, touching the ear. You can breathe normally now. This asana is beneficial for the waist area of your body.

Dhanurasana

The stomach will be the area that primarily takes the weight while performing this asana. To begin with it, lie down on a yoga mat on your stomach with your chin touching the ground. Bend both your legs and keep them away at a considerable distance holding them firmly from the ankle. Now inhale and exhale pulling the legs in the upward direction. The body must be stretched and the neck pushed backwards. Make sure you do not jerk any part of the neck or back.

Practicing these asanas on a regular basis can aid weight loss. In case you are unsure of the accurate way of doing these postures, you must consult an expert so as not to cause any physical injury to your body.

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Yoga to Fight Depression and Anxiety

 It cannot be regarded as a simple form of physical exercise as it has a spiritual aspect too. Yoga not only makes way for a healthy body but a healthy mind too. Read on to find out how yoga can help you combat depression and anxiety.Yoga can be your gateway to your inner soul and effectively heal and rejuvenate it. Yoga is a unique discipline which has been practiced in India since ancient periods.

1. Breathing Exercises

Yoga has a wide range of breathing exercises which combine body positions as well as meditation. Padmasana or Lotus pose is one of the practices in yoga which can be very beneficial to people suffering from depression. This asana involves sitting in a cross-legged position with your hands resting on the knees and your palms facing upward. You can begin with meditating by closing your eyes and concentrating on your breath. Take deep breaths and try to maintain a regular rhythm of breathing. Your chest should rise and stomach should compress when you breathe in and the opposite while you breathe out.

2. Sarvangasana

This asana is ideal for regulating the thyroid gland which can help to reduce stress as well as anxiety. You can start by lying flat on your back and slowly your knees closer and into your chest. Then straighten out legs in upward direction so that you feel pressure on your chin and chest. Then in a fluid motion, raise your hips off the floor while exhaling. You can support your hips with both of your hands. Your body should be vertical and straight and your chin should dip into your chest. Hold this position for as long as you can and focus on your breathing. After completing the asana, bring back your body to a lying position.

3. Bhujangasana

Also known as the cobra pose, this asana can relieve you from stress by regulating your thyroid and para-thyroid glands. Lie on your belly and keep your arms right beside your body. Now, with your arms in front of you and palms on the floor, arch your back and lift your torso. Avoid lifting your pelvis and then look straight out in front. Hold this position for a few seconds and then relax your body back into a resting position. Repeat this asana for a few minutes for as long as you are comfortable.

4. Balasana

This is a simple resting position which can be practiced almost any time when you are feeling stressed and even between asanas. Sit down on your knees so that your hips touch your ankles. Then gently lean forward and continue until your forehead is resting on the floor. Your arms should lie right at the side of your body with your palms facing upwards. Hold this position as long as you are comfortable and focus on your breathing while doing so.

5. Viparita Karani

This is one of the asanas which can be executed simply with the help of a wall. Fairly effective in dealing with depression, this yoga position enhances blood flow to the brain. You can start by simply laying flat near a wall. Raise your legs so that they are at a right angle to the body. You can take the help of the wall to support your legs and with practice you can also do this asana without the help of a wall. Try to lift up your lower back and hold this position for as long as you are comfortable.

6. Salabhasana

Also known as the Locust pose, this yoga posture can help you to counter anxiety as well as back pain and digestion problems. Beginners may require a little bit of practice to perfect this pose as this position requires your body to be flexible. Lie flat on your stomach with your hands resting on your sides. Lift up your chest and legs, so that your body is in a curved position like a bow. Raise your head so that you are looking right ahead. Your body weight should not be on your arms and they should also be straight and suspended by your sides.

7. Shirshasana

This is an advanced yoga pose and only recommended once you are well-versed with yoga and have adequate strength and flexibility in your body. Headstand, as this pose is also known, has a relaxing and calming effect on your body and can help you to channel your energy effectively. You can take the help of a wall for support, but it is best to execute this pose without any support. Place your head firmly on a mat with your hands wrapped around it. Start by lifting your knees off the floor and extend them high, so that your body is inverted and vertical.

8. Shavasana

The easiest of all asanas, this asana should conclude your yoga practice. Lie down and plant your entire body in the floor totally flat. Close your eyes, try to relax and focus on your breathing. This state should be observed for 10 minutes and you should try to go into meditative state. Ease your body out of this asana by rolling on your side and gently coming out of this state.

Yoga is a way of life which involves a conscious thought process and establishing harmony with your inner self. Yoga can not only strengthen your body but also help you to achieve a calm mental state. The unique art of yoga restores balance and bring eternal peace to your soul.

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Daily Yoga for Abs

When it comes to having the perfect body, no workout technique is more effective than yoga.

While it can be used to achieve ideal health, yoga can also aid in sculpting the abs perfectly. Here are some yoga postures to help you achieve the perfect body you dream of. All you need is a yoga mat to get you started.

1. Hand and Knees Balance

The following posture tests core strengths, builds muscular mass, improves balance while building your abs at the same time.

a. Step One

Rest your body on all fours, with your hands placed directly under your shoulders and your knees resting directly underneath your hips.

b. Step Two

Extend your right leg out and keep it straight on the floor.

c. Step Three

Lift your right leg to the same height as your hips. Keep them in the same alignment as before.

d. Step Four

Lift your left arm to the shoulder level and keep it outstretched.

e. Step Five

Balance your body weight on the right arm and left leg and keep your spine straight. Hold this position for 10 counts.

f. Step Six

Exhale as you return to your starting position. Rest for 5 counts and repeat the posture with the other leg.

2. Downward-Facing Dog Pose (Adho Mukha Svanasana)

This posture is great for building resistance in the abdominal muscles, along with strengthening the spine.

a. Step One

Rest your body on all fours, with your hands underneath your shoulders and knees aligned under the hips.

b. Step Two

Keep your hands and feet on the ground and push your hips outward, keeping your feet straight.

c. Step Three

Balance your weight on the forearms and fingers and keep your head hung low.

d. Step Four

Balance your weight in such a way that the bulk is removed from the arms, thereby reducing muscular strain.

e. Step Five

Keep your legs as straight as possible and your heels flat on the floor.

f. Step Six

Exhale as you relax your posture and gradually sink to your starting position. Rest for 5 counts and repeat.

3. Plank Pose (Vashisthasana)

This yoga posture can be continued from the Downward-Facing Dog pose discussed earlier. This enhances resistance in the abdominal muscles and also improves the strength in the arms and shoulders.

a. Step One

Having assumed the Downward Facing Dog Pose, adjust your body weight such that your arms are directly below your shoulders.

b. Step Two

Lower your hips till your torso is in a straight line with the legs.

c. Step Three

Distribute the weight among your toes and hands such that you can comfortably rest in this position without straining your limbs.

d. Step Four

Keep your neck in the same line with the rest of your body and hold this position for 10 counts.

e. Step Five

Exhale and relax your posture gradually to lie on your stomach, on the mat.

4. The Boat Pose (Navasana)

This posture is excellent in building abdominal core strengths and creating greater muscular resistance among the legs, hamstrings and spine.

a. Step One

Sit on the floor with your spine straight, your legs parted and outstretched in front of you.

b. Step Two

Gradually bring the legs up to a 45 degree angle keeping them straight at the joints, all the way.

c. Step Three

Let the torso fall back as you raise your legs, but take care not to bend your spine. The resultant position will be a ‘V’ shape.

d. Step Four

Stretch your arms out in a straight line in front of you, perfectly aligned with the shoulders.

e. Step Five

Balance your weight on your pelvic bones for as long as you can. Try your best not to let the assumed position collapse. Hold this posture for 10 counts, while you inhale and exhale at an optimum pace.

f. Step Six

Exhale as you gradually lower your hands and feet on the ground, letting your torso relax. Rest for 5 counts and repeat.

5. Hand to Foot Pose (Padahastasana)

This posture renders spinal flexibility and muscular strength along with incredible abdominal toning.

a. Step One

Stand straight with your arms touching your ears and stretched outward.

b. Step Two

As you inhale, gradually lower your torso and hands, to touch your toes. Take care not to bend your feet or knees during this process. Keep your legs straight and distribute the body weight over the balls of your feet.

c. Step Three

Bend as low as you can, in your attempt to touch the toes. The ideal position would have your palm flat against the floor and your torso as low as possible.

d. Step Four

Lower your head as close to the knees as possible.

e. Step Five

Exhale as you release your muscular grip and gradually rise to your starting position. Lower your hands to the sides of your body and relax for 5 counts before you begin again. The key to master this posture is in holding the position for as long as you can. You can initially retain this position for a few counts and gradually work up the duration to a minute.

6. Half-Wheel Pose (Ardha Chakrasana)

This posture is extremely helpful in completely stretching the abdominal and spinal muscles and can be performed as the great precursor to the Hand-to-Foot Pose.

a. Step One

Stand straight on the mat, with your arms extended above your head.

b. Step Two

While inhaling deeply, gradually bend backwards with your arms still outstretched and you fingers interlocked.

c. Step Three

As you feel the tension in your ribs, bend as far backwards as possible forming an arch with your spine.

d. Step Four

Hold this position for 5 counts and return to your starting position.

e. Step Five

Once you are back to your starting position, lower your arms and let your body relax. Rest for 10 counts and repeat.

By performing the suggested postures regularly, you will be able to have the physiqueyou’ve always dreamed of.

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8 Reasons Why Buying Music Is Better Than Buying A Cup Of Coffee

This post is under the assumption that you are not thirsty because if you are, go get yourself a cup of coffee and come back to this post.

1. An album lasts longer (lifetime) than a cup of coffee (15 mins).

2. A song gives you more conversation starters.

e.g.

With coffee: “Good coffee”. “Bad coffee”. That’s it; unless, of course, you are a coffeeconnoisseur and want to discuss where the bean came from.

With music: “Great song”. “Bad song”. “I like the other song by them a little better”. “They won the Grammy last year”. “There is a version of this where 5 people play one guitar”. “This was written about the singer’s heartbreak” and so on.

3. People who produce music, actually get paid. Unlike coffee where the farm people get a teeny-tiny penny for every dollar you pay (made up statistic). At independent music stores like Musicfellas, artists get 70 freaking percent of what you pay (not made up fact)

4. You can use music over and over again unlike a cup of coffee because that’s just gross. Also, unlike coffee, the more you listen to a good song, the more it grows on you and you appreciate it more.

5. Music is cheaper—an average album on stores like Musicfellas is of about Rs 70 rupees. The basic version of your coffee at a coffee shop is about 75 bucks. Plus VAT. Plus Service Charge. Plus the TIP you leave to impress the girl.

6. Music goes well with cigarette AND alcohol. Compare that with coffee! OK accepted, cigarettes do go very well with coffee but try a glass of scotch with your coffee. Don’t tell us we didn’t warn you.

7. You don’t have to wait in line to get music. All you have to do is go online and login to a good music store, and in a couple of clicks you can get the music you want. Compare it with coffee shops, where you have to wait in line (I am talking to you Starbucks Mumbai/Delhi) or are dependent on the mercy of your Barista’s mood.

8. Music gives a better high. No one can argue this. For the doubters, go put on Dark Side of the moon by Pink Floyd and then let’s talk.

This is a guest post by Mayank Jain from Musicfellas - Discover new indie music, support the artists you love and buy their music legally.

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