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Pain in the Back

Back pain and particularly lower back pain seems to have grown in epidemic proportions in Kerala. If left unchecked it could lead to debilitating conditions like herniated discs etc.

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BacK PainBack pain and particularly lower back pain seems to have grown in epidemic proportions in Kerala. If left unchecked it could lead to debilitating conditions like herniated discs etc. Lifestyle changes that have made us chair dwelling and sedentary is the key culprit. To heal you need to look at the root causes. It could be a combination of the following – some parts of the body are

  • Overused  (upper back and shoulders)
  • Underused (back muscles)
  • Not used (core muscles)
  • Abused (lumbar and lower vertebrae of your spine)
  • Tight (hamstrings)
  • Lose (oblique)

Back pain can also be related to grief and loss of stability in life. While its best to get a therapist or physician to look it over, few do it yourself remedies could also help release the pain. Here is a routine you could follow or send in a mail with specific queries.

Stretch the spine such that it counteracts the continuous seated posture that we adopt. Yoga poses such as Tadasana (Mountain Pose) with arms extending to the ceiling should be done each time you are getting out of your chair or getting into one.

Tadasana

Tadasana

Lying on your back with hugging your  knees to chest in Pavanmuktasan also helps release some of the tension in the lower back. It also helps to relax the hip flexors in front.

Pavanmuktasan

Pavanmuktasan

 

Uttanpadasana

Uttanpadasana

Lower back pain is often associated with a tight hamstring. Make sure your day does not end till you stretch out the hamstrings. Various leg raising poses  (Uttanpadasana) that do not need the person to bend forward help release the hamstring without aggravating the lower back pain. Use a towel or strap around the leg and hold it so  that you get the stretch without having to strain.

One of the best poses to combat and prevent back pain is the Cobra Pose or Bhujangasana.  Based on your back condition you may have to do the apt variation.

Wind up the routine with Childs pose with knees places wide apart.

How to do the Cobra Pose

Cobra Pose

Cobra Pose or Bhujangasana

Lie on the abdomen, feet together. Hands beside the body.

Bend your hands at the elbow, place the palms on the mat such that the finger tips are in the line of the collar bone, elbows close to the body touching the rib cage.

Take a couple of nice long breaths.

Extend your spine so that you are reaching forward with the crown

Pull your shoulders away from your ears and try to squeeze the muscles in your shoulder blades together.

Now slowly lift your head up, and lift the palms off the mat.

This is the petit cobra. Stay in the pose and  practice long breathing.

If this feels comfortable and can be held for 15 seconds then you can proceed to cobra pose.

As you exhale come down on to the mat  – vertebrae by vertebrae.

Place the palms on the floor and slowly try to lift your body such that you do not rely on your hand strength but  only on your back and core strength.  Press down with your pelvis but lift from the upper abdomen. Ensure that your collar bone is parallel to the ground and that your shoulders are not tensing up. Build up for 30 seconds and do 3 sets daily.

Benefits of the Cobra Pose

Strengthens the spine and lower back muscles
Firms the buttocks, stretches chest and shoulders
Stimulates the organs in the abdomen – both digestive and reproductive
Relieves stress and fatigue and is very invigorating
Therapeutic applications for Asthma and Sciatica

Contraindications : Carpel tunnel, headache, pregnancy, back injury.

Nuthan Manohar

The author Nuthan Manohar is a wellness consultant and researcher based in Cochin.

Email: [email protected]

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Health

Nourish Your Skin with Every Bite

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Attaining healthy, radiant skin is not merely a matter of slathering on the latest creams and serums—true beauty starts from within. The secret to a glowing complexion lies not only in your skincare routine but in the very foods you choose to fuel your body. If you’re truly committed to achieving luminous skin that dazzles with every glance, it’s time to revolutionize your diet. Here’s your essential guide to the foods that will transform your skin from the inside out. 

Hydration is Key

Water is the foundation of healthy skin. Staying hydrated helps maintain your skin’s elasticity, keeping it plump and resilient. But hydration doesn’t only come from what you drink—certain foods can help too.

Top Hydrating Foods:

  • Cucumbers and Tomatoes: High in water content, these vegetables help to keep your skin hydrated from within. Add them to your salads for a refreshing boost.
  • Watermelon and Melon: Rich in water and vitamins, these fruits are great for keeping your skin hydrated and glowing, especially in the summer.
  • Leafy Greens: Vegetables like spinach and kale not only hydrate but are also packed with vitamins and minerals that are essential for skin health.

Boost Your Vitamin C Intake

Vitamin C is a powerhouse when it comes to skin health. It’s crucial for the production of collagen, the protein that helps maintain your skin’s firmness and elasticity. Additionally, vitamin C is a potent antioxidant that helps protect your skin from damage caused by free radicals.

Top Vitamin C Foods:

  • Citrus Fruits: Oranges, lemons, limes, and grapefruits are classic sources of vitamin C. A glass of freshly squeezed orange juice in the morning can set you on the right path.
  • Red Bell Peppers: Surprisingly, red bell peppers contain even more vitamin C than citrus fruits. Add them raw to your salads or smoothies to get the full benefits.
  • Berries: Strawberries, blueberries, and raspberries are not only delicious but also packed with vitamin C and other antioxidants that protect your skin.

Don’t Forget Your Antioxidants

Antioxidants are your skin’s best friend when it comes to fighting off the damaging effects of the environment, including UV rays and pollution. They help neutralize free radicals that can cause premature aging, inflammation, and skin damage.

Top Antioxidant Foods:

  • Blueberries: These tiny berries are loaded with antioxidants, including vitamin C and flavonoids, which help to combat skin aging.
  • Broccoli: A rich source of lutein, zeaxanthin, and vitamin C, broccoli is a skin superfood. Steaming it lightly preserves its nutrients, ensuring you get the maximum benefit.
  • Green Tea: High in catechins, green tea helps reduce inflammation and protects your skin from sun damage. Enjoy a cup daily for a calming and skin-friendly ritual.

Healthy Fats for Healthy Skin

Your skin needs healthy fats to stay supple and hydrated. Omega-3 fatty acids, in particular, play a vital role in maintaining the skin’s lipid barrier, which protects against moisture loss and keeps the skin soft and smooth.

Top Healthy Fat Foods:

  • Avocados: Packed with healthy fats, avocados are a great addition to your diet if you want to keep your skin moisturized and glowing.
  • Nuts and Seeds: Almonds, walnuts, and chia seeds are rich in omega-3s and vitamin E, both of which are essential for skin health.
  • Fatty Fish: Salmon, mackerel, and sardines are excellent sources of omega-3s, which help to reduce inflammation and keep your skin healthy from the inside out.

Load Up on Zinc and Selenium

Zinc and selenium are two minerals that are often overlooked but are essential for skin health. Zinc helps to control oil production and reduce inflammation, while selenium protects the skin from oxidative damage.

Top Zinc and Selenium Foods:

  • Pumpkin Seeds: A great snack option, pumpkin seeds are high in zinc, which helps to maintain your skin’s integrity and health.
  • Brazil Nuts: Just one or two Brazil nuts a day can provide you with your daily requirement of selenium, a powerful antioxidant that protects your skin.
  • Oysters: Rich in zinc, oysters are an excellent choice for supporting skin health, especially if you struggle with acne or other skin issues.

Collagen-Boosting Foods

Collagen is the protein that gives your skin its structure and elasticity. As we age, our body’s collagen production decreases, so it’s important to consume foods that support collagen synthesis.

Top Collagen-Boosting Foods:

  • Bone Broth: Rich in collagen, bone broth is a fantastic way to support your skin’s structural integrity.
  • Eggs: High in protein and amino acids, eggs help support collagen production in the skin.
  • Citrus Fruits: As mentioned earlier, vitamin C is essential for collagen synthesis, so include plenty of citrus fruits in your diet.

Healthy skin truly starts from within. By incorporating these nutrient-rich foods into your diet, you’ll be giving your skin the best possible support to stay hydrated, firm, and glowing. Remember, what you eat is just as important as your skincare routine, so make sure your diet is as skin-friendly as your favorite moisturizer!

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Cover Story

Incorporating Vitamin E into Your Diet: Delicious Fruit Options

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Vitamin E is a powerful antioxidant that plays a crucial role in maintaining healthy cells, boosting immunity, and protecting against oxidative stress. While it’s commonly found in nuts, seeds, and oils, did you know that several delicious fruits are also excellent sources of this essential nutrient? Let’s explore some mouthwatering fruit options that can help you meet your daily vitamin E needs while tantalizing your taste buds.

Avocado:

Often hailed as a superfood, avocados are not only creamy and delicious but also packed with nutrients, including vitamin E. Adding slices of ripe avocado to salads, sandwiches, or simply enjoying it on its own can provide a significant portion of your daily vitamin E intake.

Kiwi:

Bursting with flavor and vibrant green hues, kiwis are not only rich in vitamin C but also contain a good amount of vitamin E. Enjoy them sliced over yogurt, blended into smoothies, or incorporated into fruit salads for a refreshing and nutritious treat.

Mango:

Sweet, juicy, and tropical, mangoes are a delightful source of vitamin E. Whether enjoyed fresh, diced into salsas, or blended into creamy mango smoothies, these golden fruits offer a delicious way to boost your antioxidant intake.

Papaya: With its luscious orange flesh and sweet flavor, papaya is another fruit that’s brimming with vitamin E. Indulge in slices of fresh papaya as a standalone snack, blend it into tropical fruit juices, or add it to fruit platters for a dose of sunshine in every bite.

Blackberries: These small but mighty berries are not only bursting with flavor but also packed with vitamins and antioxidants, including vitamin E. Incorporate blackberries into your breakfast oatmeal, sprinkle them over yogurt, or enjoy them by the handful for a tasty and nutritious snack.

Apricots: Whether fresh or dried, apricots are a fantastic source of vitamin E. Snack on dried apricots for a convenient and portable boost of nutrients, or enjoy fresh apricot slices as a refreshing addition to salads and desserts.

Kiwano (Horned Melon):This exotic fruit may look unusual with its spiky orange exterior, but its vibrant green flesh is not only visually striking but also rich in vitamin E. Kiwano can be enjoyed on its own or added to fruit salads for a unique and flavorful twist.

Incorporating vitamin E-rich fruits into your diet is not only delicious but also beneficial for your overall health and well-being. Whether you prefer the creamy texture of avocados, the tropical sweetness of mangoes, or the tangy bite of kiwis, there are plenty of delightful options to choose from. So why not add a splash of color and flavor to your meals and snacks with these nutrient-packed fruits?

Remember to enjoy a varied and balanced diet to ensure you’re getting all the essential nutrients your body needs for optimal health. With these tasty fruit options, boosting your vitamin E intake has never been more enjoyable!

 

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Beauty

Rihanna’s Jaw-Dropping Maternity Shoot: Unveiling Goddess-Like Beauty and Baby Bump Glamour!

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Rihanna, the iconic pop star, recently celebrated the beauty of her pregnant form by sharing a throwback maternity shoot on social media. Pregnancy is a transformative journey filled with mental, physical, emotional, and hormonal changes, and Rihanna wanted to showcase the goddess-like essence that comes with it. The captivating photo series, titled “Rub on ya titties,” features Rihanna in beach waves, adorned with body chains, and with her unborn child, affectionately referred to as Baby RZA, in her womb.

In a heartfelt caption accompanying the photos, Rihanna reflected on her first experience with pregnancy and impending motherhood as she prepares to welcome her second child with A$AP Rocky. She honored the magic of her body and the journey of embracing motherhood like a true warrior. She humorously acknowledged that Baby RZA has no idea about the vibrant personality of his mama or how deeply he would captivate her.

Beyond the sentimental message, Rihanna’s maternity shoot offered inspiration for achieving vacation-ready beauty. The photos showcased dewy, sun-kissed skin, accentuated by golden accessories. Long, boldly colored nails added instant glamour, even without a full ensemble. The effortlessly tousled texture, reminiscent of just-emerged-from-water locks, served as the go-to style for achieving a mermaid-inspired look. And to add a touch of Rihanna’s signature bad gal vibe, a swipe of peach lip gloss provided a warm, luxurious, and seemingly effortless finish—a perfect reflection of Rihanna’s approach to parenthood and life as a whole.

Rihanna’s throwback maternity shoot not only celebrated her own journey but also emphasized the beauty and power that pregnancy brings. It served as a reminder that embracing the changes and nurturing the divine creation within is a truly awe-inspiring experience.

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