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  • 10 Simple and Relaxing Exercises for Your Eyes

    Endless hours sat in front of a computer or TV can be really bad for your eyes. Dryness, itchiness, headaches — sounds familiar? Unfortunately, not all of us can afford to regularly go offline for a much needed break.

    And so we found 10 simple exercises for your eyes, that you can do with no fuss in under 15 minutes. Try doing them at least from time to time, and you’ll really notice the difference!

     

    Gaze into the darkness

    Gaze into the darkness

    (It’s not as ominous as it sounds.) Put your elbows on the table. Close your eyes and cup them with your palms. Relax and gaze into the darkness. Hold this position for a couple of minutes.

    Side to Side Eye Movement

    Side to Side Eye Movement

    Stand or sit up straight. Look straight ahead. Without moving your head, look to the left. Focus on what you see. Then look to the right and focus on what you see. Move your eyes from side to side five times. Repeat the cycle three times.

    Up and Down Eye Movement

    Up and Down Eye Movement

    Sit up straight and look ahead. Then look up and focus on what you see. Look down. Don’t be afraid to wrinkle your forehead or frown. Look up and down five times. Repeat the entire cycle three times.

    Moving Your Eyes Diagonally

    Moving Your Eyes Diagonally

    Look straight ahead. Look down and to the left. Then move your eyes diagonally and look up and to the right. Focus on what you see. Repeat the exercise five times, then look straight ahead and do the same cycle in the other direction. Repeat the entire cycle three times.

    Rolling Your Eyes in a Circle

    Rolling Your Eyes in a Circle

    Sit up straight and relax. Look to the left and slowly roll your eyes in a circle clockwise. Do it clockwise five times and then counterclockwise five times. Repeat the entire cycle three times.

    Near and Far Focus

    Near and Far Focus

    Focus your eyes on a pencil or any other nearby object. It should be 20-30 cm away from your eyes. Then look at something distant. Focus on that and try to see it in detail. Then look at the pencil again. Change your focus five times. Repeat this cycle three times.

    Concentration #1

    Concentration #1

    Sit up straight. Look straight ahead. Gaze at the point between your eyebrows. Focus on what you see for a few seconds. Then look ahead again. Gaze at the point between your eyebrows. Change this focus five times. Repeat this cycle three times.

    Concentration #2

    Concentration #2

    Sit up straight. Look straight ahead. Gaze at the tip of your nose for a few seconds. Then look ahead again. Change this focus five times. Repeat the entire cycle three times.

    Massage #1

    Massage #1

    Close your eyes. Then squeeze your eyes tightly shut for two to three seconds. Relax the muscles around your eyes. Squeeze your eyes shut again. Repeat ten times.

    Massage #2

    Massage #2

    Close your eyes. Gently massage your eyelids with circular motions. Press lightly. Don’t try to press too hard. Make ten circular movements, first clockwise, then counterclockwise.

    Source: brightside.me

     

     

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  • 15 Health Benefits of Eating Apples

    Many of us forget that sometimes, the simplest answers are the best. Better health could be as easy as reaching for the fruit bowl for some apples next time you need a snack.

    What makes apples so great?

    In 2004, USDA scientists investigated over 100 foods to measure their antioxidant concentration per serving size. Two apples’Red Delicious and Granny Smith Ranked 12th and 13th respectively. Antioxidants are disease-fighting compounds. Scientists believe these compounds help prevent and repair oxidation damage that happens during normal cell activity. Apples are also full of a fibre called pectin – a medium-sized apple contains about 4 grams of fibre. Pectin is classed as a soluble, fermentable and viscous fibre, a combination that gives it a huge list of health benefits.

    1. Get whiter, healthier teeth

    An apple won’t replace your toothbrush, but biting and chewing an apple stimulates the production of saliva in your mouth, reducing tooth decay by lowering the levels of bacteria.

    2. Avoid Alzheimer’s

    A new study performed on mice shows that drinking apple juice could keep Alzheimer’s away and fight the effects of aging on the brain. Mice in the study that were fed an apple-enhanced diet showed higher levels of the neurotransmitter acetylcholine and did better in maze tests than those on a regular diet.

    3. Protect against Parkinson’s

    Research has shown that people who eat fruits and other high-fibre foods gain a certain amount of protection against Parkinson’s, a disease characterized by a breakdown of the brain’s dopamine-producing nerve cells. Scientists have linked this to the free radical-fighting power of the antioxidants contained therein.

    4. Curb all sorts of cancers

    Scientists from the American Association for Cancer Research, among others, agree that the consumption of flavonol-rich apples could help reduce your risk of developing pancreatic cancer by up to 23 per cent. Researchers at Cornell University have identified several compounds – triterpenoids – in apple peel that have potent anti-growth activities against cancer cells in the liver, colon and breast. Their earlier research found that extracts from whole apples can reduce the number and size of mammary tumours in rats. Meanwhile, the National Cancer Institute in the U.S. has recommended a high fibre intake to reduce the risk of colorectal cancer.

    5. Decrease your risk of diabetes

    Women who eat at least one apple a day are 28 percent less likely to develop type 2 diabetes than those who don’t eat apples. Apples are loaded with soluble fibre, the key to blunting blood sugar swings.

    6. Reduce cholesterol

    The soluble fibre found in apples binds with fats in the intestine, which translates into lower cholesterol levels and a healthier you.

    7. Get a healthier heart

    An extensive body of research has linked high soluble fibre intake with a slower buildup of cholesterol-rich plaque in your arteries. The phenolic compound found in apple skins also prevents the cholesterol that gets into your system from solidifying on your artery walls. When plaque builds inside your arteries, it reduces blood flow to your heart, leading to coronary artery disease.

    8. Prevent gallstones

    Gallstones form when there’s too much cholesterol in your bile for it to remain as a liquid, so it solidifies. They are particularly prevalent in the obese. To prevent gallstones, doctors recommend a diet high in fibre to help you control your weight and cholesterol levels.

    9. Beat diarrhea and constipation

    Whether you can’t go to the bathroom or you just can’t stop, fibre found in apples can help. Fibre can either pull water out of your colon to keep things moving along when you’re backed up, or absorb excess water from your stool to slow your bowels down.

    10. Neutralize irritable bowel syndrome

    Irritable bowel syndrome is characterized by constipation, diarrhea, and abdominal pain and bloating. To control these symptoms doctors recommend staying away from dairy and fatty foods while including a high intake of fibre in your diet.

    11. Avert hemorrhoids

    Hemorrhoids are a swollen vein in the anal canal and while not life threatening, these veins can be very painful. They are caused by too much pressure in the pelvic and rectal areas. Part and parcel with controlling constipation, fibre can prevent you from straining too much when going to the bathroom and thereby help alleviate hemorrhoids.

    12. Control your weight

    Many health problems are associated with being overweight, among them heart disease, stroke, high blood pressure, type 2 diabetes and sleep apnea. To manage your weight and improve your overall health, doctors recommend a diet rich in fibre. Foods high in fibre will fill you up without costing you too many calories.

    13. Detoxify your liver

    We’re constantly consuming toxins, whether it is from drinks or food, and your liver is responsible for clearing these toxins out of your body. Many doctors are skeptical of fad detox diets, saying they have the potential to do more harm than good. Luckily, one of the best – and easiest – things you can eat to help detoxify your liver is fruits – like apples.

    14. Boost your immune system

    Red apples contain an antioxidant called quercetin. Recent studies have found that quercetin can help boost and fortify your immune system, especially when you’re stressed out.

    15. Prevent cataracts

    Though past studies have been divided on the issue, recent long-term studies suggest that people who have a diet rich in fruits that contain antioxidants – like apples – are 10 to 15 per cent less likely to develop cataracts.

    Source: besthealthmag.ca

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  • 20 Tips to have an Amazing Sleep

    1. Take a warm bath before bedtime.
    2. Don’t drink alcohol at night.
    3. Keep your bedroom a cool 60 to 67 degrees F.
    4. Take afternoon naps under 20 minutes.
    5. Keep a regular bedtime and wake-up schedule.
    6. Nix caffeine after noon.
    7. Keep your television out of your bedroom.
    8. Turn off the TV at least an hour before bedtime.
    9. Avoid harsh light.
    10. Don’t use your bed for anything other than sleep and sex.
    11. Kick your pets and children out of your bed.
    12. Dim your home’s lights about 3 hours before bedtime.
    13. Get up and read if you can’t fall asleep after 15 minutes in bed.
    14. Exercise daily, but finish well before bedtime.
    15. Eat foods with tryptophan- like beans, peanut butter and nuts- about 2-3 hours before bedtime.
    16. Lay off the late-night heavy meals.
    17. Block out the led lights from electronics in your bedroom.
    18. Use low lights for nighttime reading.
    19. Do exercises to reduce stress for a surge of restful feeling.
    20. Try a few simple yoga stretches just before bedtime.

    Source: lifehack.org

     

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