Tag: Health

Osteoporosis is a disease wherein the bones become very weak and fragile. People with osteoporosis have an increased risk for fractured bones,even from minor falls or accidents.

It is always considered that elderly women are prone to osteoporosis, but this is not true. Damage to the bone starts at an early age. In order to maintain strong and healthy bones and prevent osteoporosis, you need to take certain precautions from an early age. Today, Dr. Kamna Desai gives us some tips. Follow these 15 tips to improve your bone status and avert osteoporosis…

Milk and milk products
Include a healthy proportion of low fat milk and milk products (cheese, yogurt, paneer, skimmed milk powder) in your
meals. The calcium and proteins in the milk makes the bones strong and healthy.

Nuts
Having a fistful of nuts daily provides one’s body with the required minerals like calcium, magnesium, manganese and
phosphorus. Almonds and Pistachios in particular are good sources of calcium.

Vegetables
Include brocolli, chinese cabbage,cauliflower, beetroot and okra in your daily diet to strengthen your bones.

Ragi
Ragi has around 330 mg to 350 mg of calcium per 100gms of dry weight which makes it one of the most sought after cereal for improving the bone status.

Dates
Dates are particularly good sources of calcium with manganese. Copper and magnesium helps in improving the bone
mineral density.

Sunlight
Some amount of sun exposure is required to produce vitamin D beneath our skin. Vitamin D along with calcium helps in strengthening the bone health of individuals

Fruits
Include fruits like like oranges, guava, strawberries, and pineapples etc, these fruits will provide vitamin C to the body which in turn will strengthen our bones. Also include banana and apple.

Dark green leafy vegetables
Though dark green leafy vegetables are touted as one of the major means for improving one’s calcium status.

This one could be tricky because spinach has good amount of calcium but the presence of oxalate prevents the absorption of calcium. Instead opt for collard greens, mustard greens, methi, amaranth, mustard green and turnip greens for getting enough calcium in the diet.

Modular kitchens have redefined modern homes. However, it’s not an easy job to design and maintain them.They are easy and convenient. Modular kitchens are here to stay and promise to make kitchen work easier. If you are confused with how to go about getting your own modular kitchen set-up, here’s a quick guide to help you make an informed decision.

PLAN IT: When getting a kitchen designed, don’t go by what appears in the store, because that set up is meant to make the kitchen space look good. Ask yourself if it will translate well into your space. Better yet, get a good interior designer to help you out. They can help you get the right blend of beauty and function, within your assigned budget.

MATERIAL MATTERS: This is the most basic factor that you should take into consideration. From material like plywood and chipboard, there can be a lot of confusion over what is what. Wood-free kitchens can be made using alternative material like steel, glass, stone and Coria. Another factor to look at is thickness of the material use and the kind of support system used for the cabinets. You do not want shelves coming unhinged because of excess weight or a child hanging on to it! Preference should be for high quality than price, as Indian lifestyle demands excessive maintenance of kitchen.

Here’s where the options are plenty and it’s easy to get lost. The first step is to identify your style of usage and then figuring out the best combination. Every type of material has its pros and cons and make sure you are well versed with the one you finally purchase as you do not want to damage your new kitchen.

THE LOOK: Choose bright colours and you won’t go wrong; after all, the kitchen should be a bright and happy place to be in. There’s no shortage of shades to choose from and you can get the colours you want to match your walls as well.

It’s not just about your kitchen being well lit, its also about the working spacing being well lit. Make sure overhead cabinets don’t cast shadows on your workspace on the countertop. If they do, you should consider getting light fixtures installed under the overhead cabinet to specifically light up your workspace.

You will be spending time in your kitchen, so it needs to be customised you suit your needs. That includes height of the cabinets and depth of the countertops.

APPLIANCES: Standard appliances in a kitchen include the sink and the faucet. For sinks, get one with good width and depth so that all your cookware can fit in straight and does not have to be kept angled. With faucets, choose one, which is tall and has a long handle for ease of use.

A variety of fixtures are available for specific items of the kitchen, like racks for the knives, plates, utensils, and spoons etc. Don’t forget electrical sockets, as they too can be given special space.

Yoga: It is this ancient form of exercise that has contributed in the holistic living of individuals in the most natural and trusted way since years. Yoga is like a spiritual route to a relaxed mind and healthy body.

In times of pregnancy, when women are battling mood swings at varying levels, fatigue and sickness, painful leg cramps and breathing problems; yoga exercises, techniques and postures ease all such conditions ensuring a period of relieved nine months followed by an easier labour and smooth delivery.

Former Miss Universe and Bollywood actress Lara Dutta who recently became a mother of a baby girl launched her prenatal yoga DVD titled ‘Heal with Lara’ under pre-natal yoga expert Tonia Clarke. Her initiative is just another example of stating the significance of pregnancy yoga that is developing as an important fitness trend among would-be mothers.

Women who are regulars would require minor modifications to their yoga routine during pregnancy months when the body is undergoing hormonal changes. The aim of pregnancy yoga is to help the mother bring the unborn into the world with minimum hassle and completely no health complications. Positions and exercises practiced across the three trimesters of pregnancy differ with every phase. It isn’t just about yoga; it is about doing it under expert supervision and favourable environment.

A pregnant woman must take into consideration her health history before beginning with the exercises. For those who are doing yoga for the first time and have not been following a regime otherwise should not rush into the same without prior medical consent. The first three months are the most crucial and chances of miscarriage are high; therefore utmost caution is paramount during this time.

With all clauses and health tips in mind, let us now move forward to the ‘asanas’ most recommended for would-be-mothers. Yoga postures mentioned below focus on strengthening the pelvic muscles that help enhance the womb space for the healthy growth of the foetus. Yoga teacher and nutritionist Abhilasha Kale believes that, “The benefits of asanas are many. By doing regular exercises, a lot of happy hormones are released called ‘endorphins’ that keep a mother energetic and positive sans the deterring and erratic mood swings coming in way.”

Here’s a list of the top exercises that Abhilasha suggests women to attempt during pregnancy months. She also guides us on doing them correctly:

Vakrasna (Twisted pose):

Sit erect with feet stretched in front (parallel).
Inhale and raise your arms at shoulder level, palms facing down.
Exhaling, twist your body from waist towards your right moving head and hands simultaneously to the same side. Swing arms back as much as possible. Do not bend your knees.
Inhale and come back to original position maintaining your hands shoulder level and parallel to each other.
Repeat on other side.
Benefit-Your spine, legs, hands, neck are exercised along with gentle massage to abdominal organs.

Utkatasana (Chair pose)

Strengthens thigh and pelvic muscles
Stand erect with feet 12 inches apart. Keep your feet parallel to each other.
Inhale for 2 seconds and raise your heels and arms at shoulder level, palms facing down simultaneously.
Exhale slowly; sit in squat pose, on your toes. If not comfortable standing on your toes, stand normally keeping feet flat on the ground.
Keeping your hands in the same position, inhaling, get up slowly and stand on your toes.
Exhale, hands down and heels down simultaneously.

Konasana (Angle pose)

Flexibility of waist and fat remains under control in the waist region
Stand erect with feet 24 inches apart. You can do this asana with the support of wall.
Raise your right hand up keeping elbow straight. Give a nice upward stretch and while you inhale, bend sideward towards your left. Exhale and come back and put your hand down.
Repeat the same with other side.

Paryankasana (Ham’s pose with one leg)

Strengthens abdominal, pelvic and thigh muscles
Lie down on your back. Straighten your legs. Keep your knees together.

Hast Panangustasana (Extended hand to big tow pose)

Strengthens pelvic and thigh muscles
Lie down on your back. Straighten your legs. Keep your body in one line.
Your hands in T-position, palms facing down.
Slide right leg towards your right side. Don’t try very hard. Hold toe with your right hand if possible.
Sliding your leg come back to original position.
Repeat the same on left side.

Bhadrasana (Butterfly pose)

Strengthens inner thighs and pelvic region
Sit on the mat with legs fully stretched.
Keeping the legs in contact with the mat, form ‘Namaste’ with your feet. -Sit erect, without leaning forward. Place your hands on knees or thighs. Hold the posture till the time you feel comfortable.
Straighten your legs and repeat again.

Parvatasana (Mountain pose)

Improves body posture, relief in backache
Sit on the mat in sukhasna, padmasana or ardhapadmasana.
Sit straight and while you inhale, raise your arm and join your palms in ‘Namaste’ position. Keep your elbows straight. Hands are near to your ears. Hold the position for a few seconds and come back to normal position again.
Repeat 2-3 times

Yastikasana (Stick pose)

Corrects posture, body gets stretched, relieves body tension
Lie down on your back. Straighten your legs. Keep your body in one line. Knees and feet are together. Feet point upward. Hands rest on the sides.
Inhale and raise your hands; rest them on the floor and stretch upward. Push your toes out simultaneously.
Exhale, raise your hands and come back into normal position.
Repeat 3-4 times with in between breaks.
safety measures

Mothers with condition of asthma can try the above mentioned asanas but shouldn’t hold or suspend breath during the practice of pranayams/asanas.
On the basis of pregnancy trimesters there are certain exercises that cannot be carried throughout all
pregnancy months. Konasana (angle pose) for instance should not be continued post seven months of pregnancy. Once the mother feels uncomfortable doing an asana, it is advisable to stop immediately without further straining the muscles.
Avoid forward bending asanas (strong back bends, such as the boat pose), inverted poses and exercises that might put pressure on the abdomen.
Asanas that require lying down on the weight of your stomach should be strictly avoided.
Exercises involving balance should be done with utmost care.
Please avoid hurrying into weight-loss exercise regime immediately after delivery. Post-natal yoga (post six weeks after birth) and exercises should be practiced only when the mother’s body is fully ready and relaxed.
Simple stretching exercises encourage circulation, help fluid retention, and relieve stress
If mothers feel pain or nausea doing any of the exercises, then they should stop immediately and consult doctor.

You are having a party and have beautifully done up your living room. Basking in the glory of all the applause, you are a little taken aback when you realise that your not-so well-kept bathroom has spoiled the good-impression your living room decor had managed to make on your guests.Ideally, bathrooms should always (in bold, underlined and italics) be neat and clean, but especially so, if you have house guests or if you are throwing a party.

Here are a few things you should keep in mind before you let the world in, to take a peek at how you live. Help your guests make themselves at home by outfitting the bathroom(s) properly. Begin by doing the basic cleaning, and make sure you do it thoroughly. Once the place is clean, start decorating it.
You don’t need to spend big bucks on decorative and crystal ware, simple things can make a difference. Incorporate a vase of fresh flowers or a tiny pot of a green plant in your decor plan. Trust us, it can give a completely new look to your bath area.

Replace your much-used soap bar with a fresh aromatic bar and place it in a clean (make sure the soap dish is clean and free of any residue from prior use), pretty soap box or holder. Make your bathroom as user-friendly as possible. Make sure you put extra bathing supplies — shampoo, conditioner, bath/shower gel, a disposable razor, a couple of barsoap options — in the bathroom cabinet and let your guests know they’re available.
Set out air freshener, potpourri, and/or scented candles and matches. Place a small cassette or CD player in a concealed spot in the bathroom. Play soft music set at a low volume.

Must-haves

A bottle of mouthwash
A set of clean hand towels
Facial tissues (in a decorative dispenser if possible)
A tube of hand-lotion and moisturiser
A nonskid mat in the tub or shower area
A night-light so that guests don’t have to fumble for the light switch in the dark.
A hair dryer and an assortment of clean hair brushes
Apart from the regular wall mirror, place a mirror with one magnified side and one regular side on the bathroom counter
Clean unused towel in the towel bar
A fresh new roll of toilet paper and a back-up roll in the cabinet
A small supply of feminine hygiene products should be stored out of sight, but in an easy-to-find place
Extra unused toothbrushes
At least one wastebasket.
A one-size-fits-most wrapstyle robe on the door hook
Remove any potentially embarrassing items from the bathroom’s medicine cabinet. Some guests will always look! Store these items out of sight, as well.

Shine and glow like a festive diva in this season of light and celebration, and get glowing with lustrous skin. This time illuminate your skin not with make-up but with a natural glow.Get that flawless looking skin at home with ease as beauty expert Richa Agarwal of Cleopatra Day Spa & Salon, brings forth a quick festive skin makeover regime.
Clean that dirt:

Oatmeal is the most common non-soap cleanser. It is very gentle and is especially useful to those with sensitive skin or problematic skin conditions. Grind the whole oats into fine powder and apply a thick paste by mixing in lukewarm water. You can also add the powder to bath water for a full body treatment.

Oatmeal cinnamon scrub:

Suitable to all skin types this organic scrub rich with antioxident and protein benefits is very good for the cells of your skin and can give you instant glow . Mix 1 tbsp of dark brown sugar, oatmeal flour, ½ tbsp milk and a pinch of cinnamon. Make a thick paste and massage it well onto your face for a smooth skin. Leave it on for 20 minutes and then wash your face with cold water.

Green tea scrub:

This scrub is suited for dry, normal and combination skin types. To exfoliate your skin to ward off dead cells and get a fresh glowing skin you need to mix 3 tbsp of green tea, 2 tbsp of brown sugar and 1 tbsp of a nourishing cream. Apply this paste and leave it on for 15 minutes. Scrub your face in gentle circular motions while removing the paste and then wash it off with cold water. See yourself transformed with this scrub.

Get that fresh look:

Mix 1 egg white, ¼ cup of whole milk, 2 tbsp of baking soda and ½ a cup of water in a small bowl and blend well. Refrigerate it for a short while and then take a small amount onto a wet washcloth; gently massage it on your skin. After 10 minutes rinse well with warm water and pat dry your skin.

Jojoba oil moisturiser:

Jojoba oil has some very distinguishing properties which will result in a beautiful glowing skin. Natural oils like Jojoba often contain anti-ageing nutrients that help repair damaged skin and prevent further damage. Apply the oil as a moisturiser with deep circular motions and let your skin absorb the smoothness of it.

Buttery delight:

Shea butter is a thick, creamy oil that comes from the shea tree; it is widely used as a moisturiser. Get the buttery smoothness by rubbing shea butter onto your skin as it forms a barrier between the elements and your skin while sealing the moisture inside your skin. Shea butter is widely recommended by natural therapists for its ability to heal scar tissue produced by stretch marks and hyper-pigmentation.

Almond facial mask:

Soak almonds overnight and take their skin off the next morning and grind them into a paste; while making the paste add rose water to it. Apply onto the skin and let it dry for 20 minutes. Gently wipe off the mask with a damp wash cloth or rinse with lukewarm water.

How to kick-start your libido when you have fallen out of the sex habit It’s a kind of hell – being stuck between longing for another body’s warmth and cold feet when there’s an opportunity to finally get some. For those who’ve fallen out of habit, sex can become a bit like rocket science. While you know the theory, you may get the jitters before the ‘practical’ because sex is learned with experience and practise counts. Watching those sanitised love scenes in films and reading about the art of lovemaking can make the anxiety worse. On the other hand, presuming that it will be spontaneous and will just come to you is not the solution either. While having sex is like riding a bike or swimming and you never really forget how to do it, getting back on the bike or into the pool may take some preparation. Sexologists Dr Mahinder Watsa and Prakash Kothari share some ways that help you get over those inhibitions. They recommend you start by stimulating all five senses.

Keep it on your mind

Start with the mental homework because everything starts inside your head. Let your mind get dirty. Remember, no one’s watching it. Let those fantasies flow freely because thinking about sex makes you want it. Fantasise about a celebrity, actor or science professor. Read something erotic. Do it without your clothes. Better still, read aloud or listen to erotic audio. Or simply roam around naked in your house and watch yourself in the mirror. Sexy lingerie and a hot scented bath are sure to stoke those embers.

Tune up

Research shows that the effect of music lingers on in your mind long after you’ve stopped listening to it. So get the right playlist, one which leads your mind in a direction your body can follow. A higher tempo will put you in a confident and alert state of mind (put it later on your playlist, perhaps), a slow one will make you calm and meditative and a sensuous number will leave you asking for more. Here are a few suggestions- Je t’aime… moi non plus by Jane Birkin and Serge Gainsbourg, Deep by Blackstreet, Pony by Ginuwine, Peaches and Cream by 112 and Silk’s Freak Me.

Body work

Remember your body is the instrument of pleasure. Pamper it to feel more sexual. Go for a massage. The strokes and pressure stoke libido and increase blood circulation to tissues. A good session at a spa can leave you feeling sexually charged. Go for a full body wax – don’t leave out the trapdoors. Your skin will feel soft and refreshed. Men can also try waxing their backs and chest, if not the whole body. An epilated skin feels more sensual and responds to caresses. Then feel and admire your body in the mirror.

Sweat it

Exercise is critical because it does three things – improves your body image, makes you fit for physical action and also releases those happy chemicals that make you feel good about yourself. In short, it’s a great tool to not only up your libido but also satisfy it. Exercise not only makes you more potent but also brings you to arousal quicker. Exercising for even 12 minutes five days a week can help. Remind yourself that sex is not just about those final few minutes. It’s everything you do before as well.

Let the rhythm get you

You may feel clumsy and clunky when you’re just beginning to get physically intimate. To get up to speed quickly, get some practice in movement. Dancing fosters openness and curiosity. Roll exercise and seduction into one pastime – enroll in pole-dancing or belly dancing classes. If these are too overt, enroll for salsa with your partner. This will also give you opportunity to flirt. Back in the bedroom, it will help you move without inhibition. You will feel sexy and it will also project you in a new light to your partner.

Eat it up

Food high on testosterone, whether you’re a man or a woman, can raise your desire for sex. The hormone does wonders for your libido. It’s difficult to detect testosterone levels and hence it’s safer to just eat the right foods. Have kaali daal (Urad) twice a week. Leafy green vegetables are apparently good for more than just vitamins.

Eating off your partner’s body is also good for sexual health. So plan some bedroom activity around food. This planning will save you the trouble of wondering what to do next while you’re in the act. Get creative with chocolate sauce, whipped cream, honey or fruit pulp. Paint a chocolate path that leads to your hot zones and have your partner lick it off. Chilled champagne, wine or beer will help you loosen up. Thoroughly washed cucumbers, carrots and bananas can double up as sex toys

Practise

What you do in the rehearsals shapes your performance in the final show. So learn to have fun with yourself first. Check the Kamasutra, which has details on pleasuring yourself. Touch and stimulate the parts of your body that arouse you. Use toys and foods mentioned above when you’re practising.

Stress it down

If the problem goes deeper, figure out what’s making you feel out of it. Stress is the number one killer of all appetite. So identify the factors that cause you stress. The human mind goes into the alert mode when stressed and this interferes with your sexual system, not allowing it to activate itself. You need to think about when you last took a holiday. Don’t bring work home and plan weekends outside the city.

Position yourself

Once you get started, think of ways to keep going. Try innovative positions – there is more to it than missionary, woman-on-top, and doggie. Get the mobile version of Kamasutra on your phone. A change of location can help – try the dining table or kitchen platform. Change your sex schedule. Jump your partner before you head out for a party or movie. Even a quickie will help kickstart the libido scooter

Being a mother is a life-altering event. There is no debate on the fact that bringing up a baby is a full time job, one that leaves the mother drained and exhausted, driving her to sometimes ignore her own health too.

There is the dilemma of leaving the child alone and the guilt of taking time off. “I have been putting on weight because I cannot workout, Vivaan keeps me on my toes with his sleeping times and crying, and odd feeding hours”, said Shilpa Shetty in an interview with us.

But there are ways in which the bond between a mother and her child can be strengthened, ways in which a mother can nurse herself back to good health too along with the baby.

With the following tips, mothers can now keep their babies in sight and be with them while exercising or taking time off. Word of caution: One must consult a doctor before indulging in exercise post-pregnancy.

Walk & talk

The one exercise that rejuvenates and clears the head is walking. Pack your baby in a comfortable stroller and ask a friend out and head to the park.With each day, increase the distance and pace and you will work towards fitness. The fresh air will do the baby good too.

Stretch it out

Slow stretching exercises in your room and breathing exercises relax the body. Between changing diapers, sterilizing milk bottles and running around the kid, pull out a mat, and practice some yoga. There are parent baby yoga and Pilate’s classes too and playing and snuggling close to the baby can be a great stress reliever.

Pool time

Check out the local clubs or recreation/community centers. They will certainly have a swimming pool. Dive in with your baby, splash around and enjoy the buoyant mood. Swimming strengthens core muscles, so it can go a long way in helping you get back in shape.

Video burn

Surf the net for interesting home videos on different forms of exercises for mothers and babies. You can even strap the baby on a baby carrier and stretch. Push-ups and pelvic exercises help, but again, only once the doc gives a green signal.

Many home owners often have old table or floor lamps, which no longer suit their personal taste. Instead of buying a new lampshade, home owners can opt to make one, on their own. There are a number of styles that one can choose from, to make a unique lampshade that suits one’s style.For this project, you will need an old lampshade for the basic frame, fabric or paper of your choice to cover it, a thin piece of ribbon to match the fabric or paper, trimmings such as bows, beads, tassels, sea shells, small pebbles etc., glue and a pair of tweezers. Ensure that you’ve got the right length of the paper or fabric and the readymade lamp base, to make it convenient for you to glue your own fabric or paper. Your first step will entail wrapping the fabric or paper of your choice around the frame.

While cutting out the shape of your lampshade, make sure you leave about half an inch at the top and bottom edges, so that you can glue the edges neatly on the inside of the frame.

Once you have glued the fabric or paper neatly to the frame, glue the narrow piece of ribbon to the edges, to give your frame a clean look. Now, it is time to personalize your lampshade.

You can stick pebbles, beads or sea shells directly on the shade, using tweezers. Alternatively, use ribbed sea shells or some other home-made stencil such as a cut ladyfinger or French bean. Now, dip the sea shells and the other stencil items in paint and create evenly spaced designs of your choice.

You can also stick a row of tassels on the bottom of your lamp shade.

If the lampshade is for your children’s room, you can use a cardboard with paper glued onto it.

Cardboard will enable you to cut out shapes of stars and other favourite cartoon characters, which will then give out images of those characters on the wall, when the lamp is lit. If you’re making your own lampshade, use only low-wattage light bulbs to ensure that your fabric, paper and other trimmings do not catch fire, as high-wattage bulbs can get very hot when lit for long periods.

Turmeric is a staple ingredient in most Indian cuisines. It has many therapeutic effects. While you might not think beyond sprinkling a little in a glass of warm milk to battle a cold, there’s much more to the innocuous turmeric than that. Indians have been using turmeric to beautify themselves since ages now.Here are just some reasons why you should be using turmeric as well: If you have an uneven skin tone and would do anything to get that perfect peaches and cream complexion, then turmeric’s what you need

Turmeric evens out the skin tone by reducing the traces of pigmentation. Mix a little turmeric powder along with cucumber juice or lemon juice and apply on skin. Wash it off after 15 minutes. But remember to do this everyday to notice a significant change in your skin color. Turmeric makes for an awesome body scrub. This is why most Indian brides used to smear a paste of turmeric and besan on their bodies before their wedding to get skin that is super smooth, baby soft and glowing. Application of turmeric and a little milk cream also makes the skin supple and improves its elasticity

Adaily glass of orange juice can help improve your skin, hair and nails, say a panel of health and beauty experts. They attribute the benefits to the vitamin C, potassium and folic acid it contains. Vitamin C is essential in the production of collagen, along with super nutrient Lutein. Its yellow pigment is linked to reducing sun-induced skin damage and is believed to improve elasticity of the skin. A 200ml glass of orange typically contains 60mg vitamin C and equates to 100 per cent of an adult’s recommended daily amount. “The adage of ‘you are what you eat’ is not a new one but science has lagged behind in determining the effect nutrition has on our skin, hair and nails,” the Mirror quoted nutritionist Amanda Ursell as saying. “Beauty experts are starting to see the benefits of a glass of this nutrient packed product, realising it isn’t just what you put on your body but what you put into it too,” she added. The research was undertaken with 200 beauty industry workers who are members of CEW (Cosmetic Executive Women). Two thirds of beauty professionals (65 per cent) said they recommend clients to drink a glass a day as part of their current beauty routine. Susan Mahy, board director at Cosmetic Executive Women UK, said: “The essential nutrients you need for healthy skin, hair and nails are most beneficial when ingested as part of your diet. “Our panel of executive women in the cosmetic, fragrance and hairdressing industries concluded that they have a direct effect on the skin,” Mahy added.

Did you know that 80 per cent women wear the wrong size bra? Scary fact but true; you may be wondering ‘so what! Well you should know that an ill-fitting bra could cause unsuspecting health problems like headaches and back pain.We unhook this problem and get to the core of this well padded issue.
Get to know your bra–If you have noticed these following points:
you are wearing the wrong bra:

• Your bra strap is digging into your skin
• Your breasts are spilling out of the cup
• The cup is away from the top of the bra
• The underband rides up your back
• The underwire does not sit on the breastbone

Restricted breathing

If the bra is too tight or if the underwire does not fit perfectly on the breast bone, you will feel that you can’t breath properly.

Indigestion

A tight bra can cause indigestion; it can obstruct the flow of the digestive system.

Back pain

If the bra does not fit correctly, and the underband chokes the back, it can increase the risk of back pain. Same goes for shoulder blades, the bra should not restrict your movement.

Poor posture

If you slouch or hunch over it could be that your bra is causing the tension.

Abrasions

Ill-fitting bras can limit the circulation of blood and oxygen to certain parts of your body. The friction of a tight bra can also cause scratches.

Breast pain

Limited circulation in your breast can make you uneasy. This can lead to the next problem.

Breast cancer

Ill fitting bras restrict the lymph flow to the breasts; this increases the toxins in your breast, which may cause cancer.

What do you do when your back hurts? Do you stop exercising? Do you sleep on it? Fast becoming a common ailment for the sedentary working classes, back pain must not be taken lightly.

If after consulting a doctor or expert, it turns out that your back pain is not bone or joint related, then weak core muscles are usually to blame. This can arise from lack of exercise, low physical activity, poor posture, bad form while lifting heavy objects or poor seated posture while commuting (especially over bad roads).

Neglecting back pain can catapult into long term back problems. Hence we spoke to our expert on Strength and Conditioning – Arnav Sarkar. He enforces core exercises as a solution to reduce back problems. Here’s what he says… “The first thing to do is consult a specialist and he will guide you on the appropriate exercises. When someone has back pain, they must first consult their doctor to know which exercises are completely off limits and which are the ones that they can follow. In general, there are some exercises that should be best avoided for those with back pain. These would include situps, lying leg raises, standing toe touches, long distance jogging, etc.” Arnav further explains, “However, it should be noted that avoiding exercise altogether is not the solution for back pain. Strengthening your body and developing your cardio system is a very efficient way to combat back pain. Core strengthening exercises and stretching will help to reduce back pain, similarly aerobic activities like walking and swimming are also a reliable option for those with back pain.”