How Physical Activity can make you fit ?

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Healthy tips As we all know that sport (playing games) is one the best way to maintain our fitness and each and every game is quite useful in maintaining our fitness so today I am writing about fitness through sports: For tips of fitness   Top 7 Benefits of Physical Activity; 1. Exercise controls weight Exercise can help prevent excess weight gain or help you keep off lost weight. When you take part in physical activity, you burn calories. The more intense the activity, the more calories you burn. Regular trips to the gym are great, but don't worry if you can't find a large chunk of time to exercise every day. Any amount of activity is better than none. To gain the benefits of exercise, just get more active throughout your day. For example, take the stairs instead of the elevator or rev up your household chores. Consistency is key. 2. Exercise combats health conditions and diseases Worried about heart disease? Hoping to prevent high blood pressure? No matter what your current w...
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Yoga and diet for hair control and growth

8 yoga poses to reduce hair loss 

1. Adho Mukho Savasana (Downward Dog Pose)

Start with all four limbs in a straight dog position. The elbows and knees should be straight. Now, push the hips out and pull the stomach inwards so that the body makes an inverted ‘V’ shape. The legs should be hip wide apart and hands should have a shoulder’s distance in between them. Elongate the neck and press the palms to the ground. Hold this position for a few breaths. 

This asana enhances your blood circulation to the head. It is also effective against the common cold as it improves sinus activity. It can also be helpful for insomnia, depression and mental fatigue. 

2. Utthanasana (Standing Forward Pose)

Stand with hands above head or in Tadasana (Mountain Pose). The spine should be straight with the feet a few inches apart. Inhale and lengthen the spine. Exhale, hinge the hips and bend forward upper body to move the hands towards the floor. Knees can be slightly bent to avoid any strain on the legs and lower back. Bring the fingertips down to touch the floor, if possible.  The effort should be to put the body weight on the balls of the feet. Remain in this position for a few breaths and then relax.


This asana is useful in reducing tiredness and fatigue.

3. Pavanmukthasana (Wind-relieving Pose)

Lie down straight on the back. Take a breath in and pull  right knee towards chest and clasp it in your hands. With exhalation, take the forehead towards the right knee. Remain in this position for a few seconds, breathing in and out gently. Take a breath in and put the  head back. While exhaling, put right leg back on the floor. Repeat this process with the left leg and then with both legs.


This asana helps in eliminating toxic gases trapped in the intestines and aids digestion.

4. Sarvangasana (Shoulder Stand)


Don’t let the body fall as it may cause a jerk and/ or back pain. People who have difficulty with this can do the Setubandhasana (Bridge Pose).

5. Vajrasana (Diamond Pose)

Unlike other postures, this asana can be done immediately after eating food. Simply bend knees and sit on buttocks. Sides of soles should be kept as close as possible. The spine and back should be straight. Take heavy breaths in a steady rhythm. Hold this posture for 2-8 minutes. 

This asana helps in reducing stomach gas, improves digestion and helps in weight loss and urinary disorders. 

Pranayama beneficial for Healthy Hair

Most people suffering from hair fall have complained that stress is a big factor causing the thick mane of hair to thin horribly. Along with yoga, pranayama has shown to be the best antidote to stress. Moreover, it  is not only an effective way to enhance hair growth, but it also helps improve your overall well-being.

6. Kapalbhati Pranayama (breath of fire)

Sit in sukhasana (cross-legged pose) or vajrasana. Keep your right palm on navel and relax. Then, thrust your stomach inward and exhale a gust of air from the nose. Let the relaxation of stomach muscles bring the air back into the body and then repeat the forceful exhalation. Continue it for 15-20 times and then relax. Repeat this for two to three rounds. 

In this pranayama, the brain cells receive more oxygen. This is beneficial for the nervous system, cures obesity, diabetes and removes body toxins.

7. Bhastrika Pranayama (Bellows breath)

Sit in sukhasana. Make light fists and bring them close to shoulders, with elbows tucked at the side. The body should be straight and relaxed. With a forceful breath in, take the hands up and open the fists. Exhaling forcefully, let the hands fall into the starting position with palms again turning into front-facing fists. Repeat this for 12-15 times for two to three rounds. Relax after each round. 


This pranayama purifies the nervous system, while also removing excess bile, wind, and phlegm from the body.

8. Nadi Shodhan Pranayama (Alternate Nostril Breathing)

Position the  first two fingers of the right hand in between the eyebrows.  Gently close the right nostril with the thumb, inhale from the left nostril. Pausing the breath, use the  ring finger to close the left nostril and exhale from right. Keeping left nostril closed, inhale from the right nostril. Pausing the breath, press the right nostril and exhale from left. Repeat this for 10-15 times and then rest. 

Nadi Shodhana helps in treating stress, migraine, depression, arthritis, asthma, heart problems and sometimes, even issues of the eyes.

The Diet to control Hair loss

Let’s look at five of the best types of food for hair loss. 

1. Fatty Fish

Some types of fish that have essential fatty acids, including omega-3s, and vitamin D are:

  • Tuna 
  • Mackerel
  • Salmon
  • Herring

Fatty fish are also a good source of protein, selenium, and B vitamins, all of which help to promote healthy hair, according to a 2017 article published in Dermatology Practical and Conceptual.

2. Eggs

Eggs are like nature’s multivitamin because they contain a variety of vitamins, minerals, and nutrients. Some of these that are related to healthy hair include protein, biotin, selenium, and zinc. 

Eggs are a great source of protein, which is important for preventing hair loss. A low-protein diet puts hair growth in a “resting” phase, which can lead to hair loss and less hair growth. 

Eggs also have biotin, a B vitamin that is important for hair, skin, and nail health. Being low on biotin has been linked to hair loss, as well as loss of hair color. A 2016 study in the International Journal of Trichology found that 38% of women who said they had hair loss were deficient in biotin. Eating egg whites only without the yolk may predispose you to biotin deficiency.

3. Leafy Greens

Dark green leafy vegetables are full of nutrients that prevent hair loss. Some good choices are: 

  • Kale 
  • Spinach
  • Collards 

These contain vitamin A, iron, beta carotene, folate, and vitamin C.  

One cup of cooked spinach contains about 6 milligrams of iron, a nutrient that is important for strong, healthy hair. According to the World Health Organization (WHO), low iron is the most common nutritional deficiency in the world. It’s also linked to many different types of hair loss. 

Vitamin A is another important nutrient found in leafy greens that plays a role in hair health. It helps your body make sebum, an oil that protects hair by moisturizing the scalp. 

4. Fruit

Fruits rich in compounds that are important for healthy hair, including vitamin C and antioxidants, include:

  • Berries 
  • Cherries 
  • Apricots
  • Grapes
  • Oranges

These fruits contain a number of antioxidants, including vitamin C, which can help to protect hair follicles from free radicals. Vitamin C also helps your body absorb iron and make collagen, which is one of the proteins that builds hair and helps prevent hair loss. 

5. Nuts and Seeds

These nutrient-dense foods have many nutrients that are important for preventing hair loss, including vitamin E, zinc, selenium, and omega-3 fatty acids. If you’re worried about hair loss, some of the best choices to reach for are: 

  • Walnuts 
  • Brazil nuts 
  • Almonds 
  • Flax seeds 
  • Chia seeds

Zinc and selenium are essential trace elements that your body can’t make, so it’s important to get them through foods like nuts and seeds. These trace elements are important for hair growth, and being low on them may lead to hair loss, according to a 2019 review in Dermatology and Therapy.

Did your hair fall stop:

Did you started to grow good hair please comment:

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