rejuvenate – Cardiac Wellness Institute

In the midst of our busy lifestyle, we very often forget to relax and rejuvenate our mind and body. Relaxation is nothing but a state of physical and mental calmness. Being relaxed automatically gives us the ability to manage psychological stress and anxiety in all situations. There are many techniques to help us attain a relaxed state, in this blog, I’m going to walk you through the popular stress-buster called “Progressive Muscle Relaxation Technique”.

As the name implies, this involves sequentially contracting and relaxing various muscle groups in our body.

The two steps to be followed in this technique are:

Contract (or) tighten
Relax (or) release

Who should do it?

While anybody who desires a relaxed mind can follow this technique, anxious, stressed out and psychologically disturbed individuals should definitely practice this method for an improved state of mind.

Before starting…

Set a quiet place in your room
Wear loose, comfortable clothing
Free your time
Sit (or) lie down on a mat on the floor or on a firm bed
Initially take 5 deep breaths

Steps

Inhale and contract one muscle for 5 to 10 seconds
Then exhale and suddenly release the tension in that muscle
Give yourself 10 to 20 seconds to relax, and then move on to the next muscle
Try to focus on the changes when the muscle is relaxed
Gradually work your way up the body contracting and relaxing muscle groups

Note

The muscle contraction must be gentle, not too strong and painful
The technique must be performed slowly and your mind should be focused on it
It takes some time (probably a week or two) to get the right technique
Each session would take about 10 minutes, you can start by doing it 2 times per day.
Stay relaxed for a bit, and then slowly returns to daily life.

Benefits

Alleviates stress and anxiety
Reduces blood pressure
Relieves insomnia
Prevents heart ailments by keeping the risk factors under control
Improves symptoms of chronic pain
Improves memory and concentration as it is a form of meditation when done right

Contract-Relax and Feel Relaxed

Summer Fruits are one of the best ways to beat the heat. So, let’s have a look at some fruits to keep you cool this season.

Some fruits are extremely useful during summer because they refresh, rehydrate and rejuvenate us during the hot days. When the environment is hot and humid, our body has to work harder to maintain a normal temperature. This is automatically achieved by our body’s internal mechanism by altering the blood circulation and losing water through skin and sweat glands. Heat waves are extremely dangerous in cities due to pollutants that are trapped in the atmosphere. During a heat wave, it is recommended to reduce strenuous activities or reschedule them to a cooler time of the day. Moreover, you should avoid too much of sun exposure in the daytime. It is also recommended to drink a lot of fluids in the summer even if you don’t feel thirsty.

Extreme temperatures are not only demanding on the body’s metabolic mechanism, they can also be a threat to the normal functioning of the heart. It is because of this reason that we recommend individuals with heart ailments to take extra precaution in the summer and winter seasons.

While water is very important at such high temperatures, you can also resort to fruits in order to keep your body hydrated and healthy. Eating summer fruits is a healthy way to keep you cool and get all the goodness of nature. These are the fruits to cool you down:

Watermelons
Lemons
Pineapples
Muskmelons
Sweet Limes

Watermelons

Watermelons are made of 92% water and electrolytes, and it has the highest water content out of all summer fruits. One cup (100g) of watermelon has only about 46 calories.
Melons are low in saturated fat and sodium and they are a good source of potassium, magnesium, vitamin A, C, B1 and B6.
It can have a positive effect on people suffering from asthma, arteriosclerosis, diabetes, colon cancer and arthritis. Melons have antioxidants that help neutralize free radicals to keep us youthful and energetic.

Lemons

Lemons generally have 89% water and it is one of the most refreshing drinks in summer. One lemon fruit contains 17 – 24 calories, depending on the size.
They are a good source of vitamin B6, potassium, iron and an excellent source of dietary fibre and vitamin C.
Lemon water is very good for common summer weather problems like nausea, heartburn and dehydration.

Pineapples

Pineapples are a delicious summer fruit. It has approximately 86% of water content. A hundred grams of pineapple contains about 48 calories, mostly from sugars.
Pineapples are rich in vitamin C and bromelain, which help fight microbial infections and boosts immunity. It is rich in antioxidant which helps to reduce cholesterol level and prevent heart diseases.
Pineapple will help get rid of respiratory tract problems like frequent colds. This fruit contains high amounts of manganese that helps in strengthening bones and connective tissues.

Muskmelons

Muskmelon is a popular summer seasonal fruit; it is another high water content fruit with 90% water. 100 grams of muskmelon contains about 34 calories.
It is rich in potassium, an important electrolyte that is helpful to regulate blood pressure. Other vital nutrients found in muskmelon are vitamins A, C and K, protein, fibre, folate, calcium and iron.
Regular intake of muskmelon reduces the risk of obesity, diabetes and heart disease while promoting healthy skin and hair. It also provides protection from common cold and some cancers.

Sweet Limes

Sweet lime or Mosambi is a versatile fruit with a sweet and sour taste. It has 80% water content and a medium- sized fruit provides 43 calories.
It is rich in vitamin C, copper, iron, fibre and calcium. The acids in sweet lime help to flush out toxins from the bowel and to prevent constipation.
This fruit is rich in antioxidants and flavonoids that have detoxifying and antibiotic properties and is also effective in healing peptic ulcers.
It will keep you hydrated and provide essential minerals and vitamins at the same time. Sweet lime juice is helpful in treating sunstroke.

Including summer fruits in your daily diet can be very beneficial for your overall health this season. The good thing about these summer fruits is that they not just keep you cool, but are loaded with vitamins, minerals, and a lot of other health benefits too.

Enjoy these healthy refreshing fruits in summer and beat the heat!!!