5 Ways to strengthen your heart

The heart is the CEO of the body. Every organ in the body relies on its functioning and the day it decides to quit working, the company goes out of business. This being said, most people don’t realize the importance of maintaining the hearts’ health. Even though it is an involuntary organ, it is basically a muscle that you can train and enhance. CARDIO! Is the best form of exercise for the heart. Intense exercises help get your blood pumping rapidly and helps reduce the risk of developing a heart disease.

Heart disease is the No.1 cause of deaths worldwide. Constituting over 17.9 million deaths a year.

Here are a few helpful ways in which you can strengthen your heart:

    1.  Incorporate an exercise regimen:

One of the best ways of getting your heart to enhance it functionalities is through exercising. Both cardio and weight-training help in this process. As mentioned earlier, the heart is a muscle and like all other muscles in the body, you need to train and exercise it. By doing so, you are strengthening it and the risk of ever developing a heart disease gets cut in half.

So, the first thing to do, is to find an activity that you like and is rigorous. And then you just stick to it. Overtime you will witness your body enhancing and functioning better.

          2. Stay away from Vaping and Smoking:

This is a no-brainer. You need to stay as far as possible from tobacco products and vaping. Even though vaping was introduced as a way to quit smoking. It has just as many bad effects on the body, as smoking. Vaping causes the lungs to fill up with vapor and unwanted liquid. And over a period, it gets the lungs to become heavy. Smoking on the other hand, is downright awful. The amount of tar that forms in the lungs of an average smoker, in a year, is enough to fill a tall glass.

To maintain the physical and internal fitness of your body, raising your hands away from these harmful substances is a must.

          3.     Adopt a Healthy Balanced Diet:

One of the most subtle ways of achieving a healthy lifestyle, is through incorporating nutritious food substances. A balanced diet helps in the long run. This way you make sure to provide your body with the rich calories that are essential for all bodily functions. Nutritious foods help you to lose weight quickly and all you are left with is a toned and fit body.

Incorporating these much-needed calories into your diet will help your heart, pump rich and high-quality blood to all other organs of your body.

It won’t kill to add a few veggies to your dinner plate!

          4.     Practice Meditation to Reduce Stress:

Meditation can prove to be helpful to both your brain and your heart. Having a control on your breathing and focusing on peaceful thoughts can help improve your mood as well-as your health. You just need to take out one hour from your schedule to gain multiple health benefits. That’s an investment anyone can make. Meditating for one hour before your bedtime can do wonders for your body. By doing so, you not only help calm yourself down, but also get some peaceful, long sleep.

The benefits of meditation are endless, and all “wise-men” practice it. With a stress-free mind, comes a stress-free heart.

          5.     Go for Regular Check-ups:

Even though not a legit way of strengthening the heart, but it is always good to know the condition of your body’s functionality. Visiting the doctor can be a bit stressful but going in for regular check-ups can shed light on any premature diseases or illness that you are not yet aware off. These check-ups are a way of assuring that your body is in tip-top condition. So, eat an apple yet visit the doctor!

Your heart is what is keeping you going, and you need to take care of it. Exercise it and keep it in shape.

This World Heart Day pamper the CEO of your body!

Turacoz Healthcare Solution, a medical communication company, advises you to maintain a healthy lifestyle. We believe that meditation, a well-balanced diet and exercising can help keep your mind and body fit. Turacoz urges people to be more alert, active and vigilant and closely monitor their body.

To get in touch with us, click here.

World Yoga Day 2019: These 12 Yoga Postures Will Help You Keep A Healthy Heart

The world celebrates its 5th World Yoga Day on 21^st June 2019. With the increasing popularity of yoga due to its range of mental and physical health benefits, the world has started recognizing it and incorporate it into their routine. The World Yoga Day or International Day of Yoga is celebrated worldwide to raise awareness of the health benefits of yoga.

Each year, there is a distinct theme for Yoga Day. The theme for the year 2019 is ‘Yoga for Heart’.
While yoga is good for the majority of the people, there are certain precautions one needs to take if suffering from certain diseases or other physical conditions. People suffering from heart issues should be careful while performing yoga asanas and should avoid certain asanas or practice the scaled-down version.
Various yoga poses are helpful for people with heart troubles. Turacoz Healthcare Solutions brings to you 12 yoga postures that are beneficial for people with heart disease/issues.

Kindly note: All the asanas mentioned below should be performed properly under the guidance of trained professionals, to avoid any kind of injuries and complications.

1. Tadasana (Mountain Pose)
   
   Tadasana, also known as mountain pose, helps invigorate the vertebral column and the heart. The deep breathing involved in this pose helps in opening up the lungs.
   

2. Vrikshasana (Tree Pose)
   
   As the name suggests, this asana focuses on being firm and balanced as a tree. It helps in developing a robust and balanced posture. It also helps in broadening the shoulders and opens the heart.
   

3. Trikonasana (Triangle Pose)
   
   This standing yoga pose promotes cardiovascular exercise and is heart opening. It helps in boosting the stamina.
   

4. Veerbhadrasana (Warrior Pose)
   
   As the name suggests, this posture holds the pose of a warrior. This asana is helpful in enhancing the balance of the body. It also increases stamina, helps in better blood circulation in the body and also aids in releasing stress.
   

5. Utkatasana (Chair Pose)
   
   You will feel the stretch in your body and heat generation while doing this asana. It will also make your heart and respiration rate increase. This pose helps in stretching the chest and stimulating the heart.
   

6. Adho Mukho Svanasana (Downward Facing Dog Pose)
   
   This asana helps in strengthening the muscles of the chest and also in expanding the lung area. Eventually, it helps in enhancing the capacity of the lungs.
   

7. Dhanurasana (Bow Pose)
   
   This asana aids in opening up the heart and strengthening it. It is also useful in making the body flexible.
   

8. Setu Bandhasana (Bridge Pose)
   
   This asana expedites deep breathing and helps stretch the spine and chest area. It is useful in enhancing the blood flow to the chest region.
   

9. Salamba Sarvangasana (Half Shoulder Stand Pose)
   
   This pose ameliorates and mobilizes the parasympathetic nervous system.
   

10. Paschimottanasana (Two-legged Forward Bend Pose)
    
    In this asana, you place your head lower than your heart. This helps in reducing the heart rate and respiration and at the same time relaxes the whole body.
    

11. Makara Adho Mukha Svanasana (Dolphin Plank Pose)
    
    This asana helps in restoring the shoulders and abdomen. It also appeases the body and stabilizes the mind.
    

12. Shavasana (Corpse Pose)
    
    This is the most relaxing pose in yoga. The deep rest involved in this asana works like the counter pose for all yoga poses. It allows the body to breathe and calm down. It is a wonderful asana to release all your stress. It also helps in enhancing the total health of the heart and body.
    

These poses are very helpful in improving the health of your heart and give you wonderful when done properly under the guidance of professional.

However, there are certain yoga postures that you should avoid if you are struggling with heart issues or disease. Mentioned below:

10 yoga postures that you should not practice or go with the scaled-down or modified versions of these, if you have heart issues/disease:

1. Boat Pose (Paripurna Navasana)
   
2. Feathered Peacock Pose (Pincha Mayurasana)
   
3. Hero Pose (Virasana)
   
4. Extended Triangle Pose (Utthita Trikonasana)
   
5. Handstand (Adho Mukha Vrksasana)
   
6. High Lunge/Low Lunge
   
7. Upward Abdominal Lock (Uddiyana Bandha)
   
8. Supported Headstand (Salamba Sirsasana)
   
9. Upward Bow Pose (Urdhva Dhanurasana)
   
10. Yoga of Sound Breath (Swara Yoga Pranayama)
    

The positive changes in your health start with healthy lifestyle changes. Go for a healthy and balanced lifestyle. Make sure to have a proper diet. It is better to ditch junk and processed food. Make sure to practice yoga daily to achieve a healthy body and mind. Meditate, as it will help you stay calm and stress-free. Show love towards yourself.

The sedentary lifestyle of today has given invitation to many diseases and other health conditions. Make sure to lead an active lifestyle to avoid various diseases. You can practice desktop yoga while you’re at office, where you do not have the facility to perform your regular yoga postures. Get up from you seat at frequent intervals and do simple stretching or walking. Don't skip meals and do not even gauge on junk food. Include salad and fruits in your diet and go for fiber-rich food.

Take care of your body so that it takes care of you. Your body is a temple, so treat it wisely to see good results. Turacoz Healthcare Solutions asks everyone to take a pledge to lead a healthy life by adapting to a healthy lifestyle by practicing yoga. Turacoz believes that a healthy mind resides in a healthy body and thus promotes practicing yoga to achieve this goal.

Turacoz is a medical communication firm which offers services like scientific communication, medico-marketing, pharmacovigilance support, etc. To know more about us and our services, drop a mail at hello@turacoz.in