tips to stop horror dreams (nightmare)

Sometimes the only dreams we remember are the ones we wish we could forget. Nightmares can be instructive, and most psychologists believe that they are a healthy part of life. But if you are plagued by repetitive nightmares and are losing sleep, sometimes changing your daily habits can reduce nightmare frequency. In general, nightmares can be caused by insufficient sleep, poor exercise and diet, and stress.  The tips below all are aimed at cultivating a healthier sleep and dream life.

1. Don’t go to sleep angry or stressed out. Give yourself time to cool down.
2. Regular sleep patterns = better dreams. Including weekends.
3. Don’t eat right before bed. In particular, foods that take longer to digest, like meats and cheeses, can increase nightmares.
4. Reduce alcohol and caffeine consumption.
5. Cultivate gratitude. If this doesn’t come easy, do a “thankfulness” exercise every day in which you list the aspects of your life that you are thankful for.
6. Reduce exposure to violent images in the media, especially in the evenings. Horror movies can cause lingering nightmares for years.
7. Spend time in nature as often as possible, even if this means sitting in a city park for fifteen minutes every day. Many therapists believe that we all suffer from “nature deficiency disorder.”
8. Don’t sleep on your back. This encourages a special kind of nightmare known as sleep paralysis, in which you feel like you are awake and alert while at the same time you  cannot move. Sufferers also feel breathless and/or sense an “unknown presence” in the room.
9. Start a gentle body practice like yoga, walking, or tai chi. In general, moderate exercise increases the quality of sleep.
10. If you have repetitive nightmares, role-play how you will face your nightmare attackers next time.
11. Keep a dream journal. Often writing it out can dispel a lot of the powerful emotionality.
12. Join a dream-sharing group. Many larger cities have them. If not, start your own.
13. Give yourself some self-love and acceptance. Easy to suggest, but hard to do. I use journaling to remind myself that I am loved. Affirmations — while they can seem cheesy at first — are effective as well. My backlog of journals is essentially a history of pep-talks I’ve given myself over the years… and it still works.

really working tips to grow hight naturally

How many of us have this desire to be tall ? If we are of average or short height, at one point of time or the other, we really feel , “how nice it would have been if we were slightly taller”!!!
Height plays an important role in determining the overall look and personality of an individual. That does not mean that we are undermining the capabilities of a short height person, though short statured people do suffer from lack of confidence and also face difficulties in certain aspects of their lives due to their height. There is no doubt about the fact some of us are conscious about our short height. Usually, a short height child often becomes the victim of bullying by his or her friends and seniors, he or she might not get a chance to join the school basketball team, might also miss being nominated as the class monitor and so on.  It so happens, that even a well-talented or a  good looking person is likely to get ignored if he or she is below the normal height. We cannot deny the fact that tall people often steal the limelight in many occasions. There are certain professions like as modelling, acting, which demand that you are tall.
In this article, let us discuss about the factors which affect our height and how we can increase our height naturally.

Factors Affecting Height

Well, we all feel that to become tall is not in our hands. But this is partially true. There are many factors like as genetic and non-genetic factors, which play a major role in determining our height.  There is also a hormone in our body by the name of Human Growth Hormone [HGH] which regulates our height. HGH is given out in our body by pituitary gland and is needed for the growth of long bones and cartilages.

Genetic Factors:

The various genes present in the human body affect the height. If both the parents are short, we assume that their children will be short too. But this is not always true. Tall parents can have short children and vice versa. Actually, the height of all members in the family from both sides should be considered. If all of them are short, then it implies that next generations are likely to have short stature. Genetically they will be of short height and you cannot change the genetic factor.

Non Genetic Factors:

Several non-genetic factors also influence our height. Proper diet, nutrition, healthy lifestyle, proper sleep also play a major role in increasing our height in the growing stage. Being short can be associated with inadequate nutrition, lack of physical activity, incorrect posture, etc. Non-genetic factors can be controlled to a certain extent by following an overall healthy lifestyle from childhood.
Presenting below some non-genetic factors which may affect height:
•    Smoking during pregnancy
•    Ineffective Prenatal and Post natal care
•    Ill health during childhood and adolescence
•    Low birth weight
•    Mental condition during childhood and adolescence

How to Increase Height Naturally?

The good news is that we can increase our height naturally. It is to be noted that about 20% or more of our body height depends upon external factors like our environment, activities and diet. If we follow certain basic rules in our daily lives, we can increase our height in a natural way.
Natural ways to increase height are mentioned below:

Proper Sleep:

Studies have shown that when we take rest or sleep, our body grows and regenerates tissues. Proper sleep and rest are absolutely very necessary in a growing body. It is believed that Human Growth Hormone (HGH) is produced naturally during the time when we have a sound, deep and slow wave sleep. As a rule, growing children and teenagers must have at least 8 to 11 hours of proper sleep every night so that they can reach their maximum height. It is advisable that you should take a warm bath before going to bed so that you have a sound sleep.

Exercises for Increasing Your Height:

Another factor to increase height naturally is to be physically fit and active as a child. This can be attained by regular exercises and sports activities. When you are physically active, the body requires more healthy nutrients. Regular intake of nutrients boosts your nutrition and consequently, results in proper growth. Swimming, aerobics, football, basketball, tennis, cricket, or stretching exercises are a good way to keep our body growing and physically active. Active involvement of our muscles not only improves our growth prospects but also helps in detoxifying our body through sweating.
Some popular exercises to increase your height are as follows:

• Hanging on the rod :  You spend the majority of your day in an upright, vertical position. One of the biggest hurdles in the path of growing tall is gravity, which compresses your spine, joints, squeezes the cartilage and makes you shorter. However, you can get rid of this obstacle through a simple hanging exercise, which has become a quite popular method to increase a person’s height by one to two inches. The reason being it lets the weight of your lower torso stretches your spine. Take a horizontal bar or rod and place it high enough so that you can hang on it by holding and let your body fully extend.  If your body cannot fully extend, then you can bend your knees slightly until you hang freely. Try to hang for at least 20 seconds and repeat.  You should also repeat this exercise a minimum of three times.
• Dry Land Swim:  This exercise is popularly known as the Alternate Leg Kick and focuses on your lower back. Lay down flat on your stomach. Your body should be fully extended. Put your arms straight out in front of you. Your palms should face the floor.  Raise your left arm higher than your right arm and lift your right leg off the ground as far as you can, with your other leg straight on the ground. Remain in that position for 4-5 seconds. Then raise your other arm and leg and repeat the process.
• Pelvic Shift : This is a common exercise and favorite among gym instructors. It is simple and you feel a whole lot of stretching up and down your spine and in your hips while doing this exercise. Lie on your back with your shoulders and arms placed firmly on the ground.  Bend your knees and bring your feet as much as possible near to your buttock.  Next, arch your back so that your pelvis thrusts upward. Remain in this position for about 20 seconds and then gradually increase it to 30 seconds.

Yoga for Increasing Your Height:

Research studies have also shown that yoga and proper breathing techniques can play a fantastic role in increasing your height naturally. It is said that when we inhale deeply during yoga exercises, we release the stress that causes tension in your back muscles, which in turn removes the obstacle to enhance growth of the body. There are also a number of yoga postures which are particularly helpful in increasing your height. These yoga poses for keeping your body upright and increasing height are as follows:

• Surya Namaskar :  This is an age-old yoga exercise with 12 different postures and performed in a chronological manner.
• Trikonasana : Trikonasana helps in improving your balance. This yoga exercise gives you a good posture. Also known as triangle pose.
• Talasana : Talasna strengthens your arms, legs and spines.  Keeps your body smooth. Helpful height gain.
• Sukhasana : This is supposed to be the central position from which the other yoga postures started. You control your breathing and tone your lower back and hips by doing this asana.
• Adhomukha Savasana : Also known as the downward facing dog. This asana increases the blood flow to your face and neck.

Super Foods & Balanced Diet for Increasing Height

You can try all kinds of exercises and yoga but nothing is possible unless you take a complete balanced diet which gives you the essential nutrients required by the body for proper growth. Some essential nutrients good for the physical development of your body are as follows:

• Vitamin D and proteins:  Boost growth hormones and assist in proper growth of teeth and bones.  Consume more lean meat, cheese, legumes, tofu, egg white.
• Zinc: Zinc consumption is good for children as it prevents their stunted growth. Foods rich in zinc are chocolate, eggs, oysters, asparagus,  peanuts etc.
• Calcium: Consume more of dairy products and green vegetables. This helps in the development of bones.
• Minerals, carbohydrates and vitamins: For a balanced diet, don’t forget to include milk, eggs, soybean, oatmeal, fruits and vegetables in your diet.

Avoid Growth Stunting Factors

It is extremely dangerous to take drugs and alcohol at a young age. Consuming these products can lead to stunted growth and malnutrition. Also reduce the intake of caffeine. Avoid taking steroids.  They obstruct bone growth in young children, thereby affecting their height.

Strong Immune System

Certain childhood diseases can lead to stunted growth. These can be prevented by immunization at regular intervals and taking plenty of vitamin C. Consume citrus fruits like orange, grapefruit and lemon. You can keep your immune system strong by eating whole and fresh foods, legumes, whole grains, foods rich in antioxidants and omega-3 fatty acids. Also avoid consuming processed and hydrogenated foods. This will help you to maintain a healthy immune system.
So getting taller is not impossible. Start your bit from today itself. Keep yourself healthy, have a healthy diet, have a proper sleep, do exercises and yoga and keep your body growing!

tips and remides to stop farting problem

Farting or Flatulence is a big problem for everyone, the one who farts and the ones who stay close to him or her at the time of farting. Every one of us has faced this situation in our lives when we had farted and created an embarrassing situation for everyone around. Excessive farting can be a big problem for anyone of us, affecting our working lives, social time and even personal relationships.  There is no doubt that people don’t like being around with any person that farts too much. Farting can be very very unpleasant, especially when the fart has a sound and a very bad odour.
Let us find some easy ways to control or stop farting. But before that, we should also know what exactly is flatulence, what causes farts, why farts smell bad, and farting problems.

Flatulence or Fart :  What exactly it is?

When we eat food, our food goes into the stomach through the food pipe and mouth. The stomach breaks down the food. It then moves to the small intestine, which further breaks down the food. Complete digestion takes place in the small intestine. Whatever is left, the unbroken or undigested food particles move into the large intestine and then moves out of the body as liquid or solid waste through our anus. Here, in this entire digestive process, flatulence or fart is the gas that is formed when the solid waste is separated in the large intestine. Certain food particles that break down create gas as a byproduct, which after a certain point of time expels out from the body as farts.

What Causes Farts?

Some of the causes of farts are as follows:

• Build of gas after eating : There are certain foods which might negatively act with your intestinal bacteria. The result is a buildup of gas, which can only escape through anus. Most of these food items are spices, cabbage, potatoes, bread, beans, meat and dairy products.
• Intolerant to lactose : This is for those people who are intolerant to lactose. The lactose ferments in your stomach and cause the gas to build up.
• Bacteria in colon : When there is too much bacteria in your colon, the bacteria breaks down the food and this leads to intestinal gas to build up.
• Swallowing air :  This is possible when you chew gums, or drink carbonated fluids a lot.
• Smoking :  Smoking is another cause of farting. You take in more air into your body when you smoke. The excess inhaled air gets trapped in your esophagus or stomach. When too much gas builds up in your intestines, it comes out through farting.
• Medicines intake :  When you consume certain medicines on a regular basis, this can also cause fart because of bacterial overgrowth.
• Poor digestive system : Doctors have indicated that people who suffer from poor digestive system or  people who do not eat healthy diet tend to suffer from the problem of farts.

Why Farts Smell Bad?

All farts do not smell bad. Usually flatulence is made of odorless gases like nitrogen, hydrogen, carbon dioxide, and methane. Many times when you  fart, there won’t be any smell as your body expels odorless gases.
However, in certain cases, your farts can be very very smelly. Why? Flatulence takes place when there is formation of gases,  like carbon dioxide and nitrogen in the stomach, which lead to a swelling and bloating in the abdominal area and these are then eliminated from the body. But when your fart gets mixed up with other gases in the stomach like as hydrogen sulfide and mercaptans and with certain pungent substances like sulfur, indole and skatole, the farts expelled from the body emit a very bad smell. Usually smelly farts are expelled when we consume foods that contain a lot of sulfur like eggs, meat, cheese and vegetables such as broccoli and cabbage.

Farting problem :  Do we need to worry?

Farting problem is a common problem, faced by many and there is nothing to worry about it much. It is a normal human condition that can be prevented or controlled. But in case of excessive smelly farting with additional symptoms, then it is necessary to consult a doctor. Some troublesome symptoms of farting, which require proper medication are as follows:

• Flatulence that occurs very frequently, often involuntarily
• A lot of wind is released when flatulence occurs
• Consistently of foul-smell
• Cramps in and within the abdomen
• Bloated and knotted sensation in the abdomen

 

How to Control Your Farts ?

Now that we have got to know what causes farts, let us also find out how we can control our farts. Remember one thing, we cannot stop farting but we can prevent it.

• Avoid Consuming Too Many Sugars:  You should reduce the intake of sugar or avoid taking it as sugar breaks down in your gut more quickly, which means more gas is release when the food is digested. This also includes fructose, lactose, and sorbitol.
• Reduce Carbonation: Consuming carbonated drinks, soda, beer and others  will cause your intestines to be filled with more air than they should be. If you can reduce carbonated beverages, you will find your farting problem greatly reduced.
• Reduce intake of starches:  Of all types of grains, Rice is one of the better starches which is recommended to be eaten  if you have gas problems. Rice grain is very easy to digest.  Other grains like wheat, potato, noodles  are  very hard on your intestines. So it is better to avoid taking starch when you have farting problem as starches cause the release of intestinal gas.
• Quit Chewing Gum and Smoking: When you chew gum, you swallow a lot of air, which cause farts. Similarly, when you smoke, you consume more air. So if you have farting problem, then give up smoking and chewing gum if you want to get rid of the problem.
• Improve your digestion: Maintain a healthy balance diet, with the right amounts of proteins, vitamins, calcium, minerals other nutrients. This will definitely lead to proper digestion of food and help you to reduce the farting problem.

Home Remedies to Stop Farting

•    Cook your vegetables thoroughly. The digestive system finds it difficult to break down raw, uncooked food.
•    Begin your day with fruits and some milk to maintain the alkalinity in the stomach.
•    Eating meals at proper mealtimes, maintaining a regular interval, is helpful.
•    Herbal tea consumption is also good. You can prepare a tea with equal parts of peppermint, chamomile and balm. Add  a teaspoon of this herbal mixture to half a cup of boiling water.  This preparation should be consumed in mouthful doses.
•    Increase your intake of water. The more your drink, the less you fart. Drinking water flushes out the odor-causing toxins from the body.
•    Drink warm water with lime juice before every meal. This can reduce gas problems.
•    Your bowl movements should be regular. Controlling or delaying a bowel movement is bad.
•    Keep calm and stress free. Tension can cause you to swallow air
•    Exercise regularly

How to stop farting in your sleep?

You can try these easy solutions if you have the problem of farting while sleeping.
•    Wear something tight while sleeping: If you wear tight clothes, it will make less noise when you fart.
•    Keep a pillow between your legs. The passing air cannot come out freely.
•    Don’t drink carbonated drinks before bed.
•    Lay on your side or back. Avoid lying on your stomach. Because if you do so, you press your stomach more and your butt is up in the air.

Some Foods that Cause Farting

As a matter of fact, we cannot advise you to stop taking these but yes, you can reduce their consumption if you really want to get rid of your farting problem.
•    Vegetables :  Artichokes, asparagus, cabbage, cauliflower, cucumbers, broccoli, brussels sprouts, onions, peas, radishes, green peppers
•    Fruits : Apricots, peaches, pears, bananas, melons, prunes, and raw apples
•    Eggs
•    Milk and other dairy products
•    Fried foods

good tips for best meditation experience

Meditation is the art of focusing 100% of your attention in one area. The practice comes with a myriad of well-publicized health benefits including increased concentration, decreased anxiety, and a general feeling of happiness.
Although a great number of people try meditation at some point in their lives, a small percentage actually stick with it for the long-term. This is unfortunate, and a possible reason is that many beginners do not begin with a mindset needed to make the practice sustainable.
The purpose of this article is to provide 20 practical recommendations to help beginners get past the initial hurdles and integrate meditation over the long term:
1) Make it a formal practice. You will only get to the next level in meditation by setting aside specific time (preferably two times a day) to be still.

2) Start with the breath. Breathing deep slows the heart rate, relaxes the muscles, focuses the mind and is an ideal way to begin practice.
3) Stretch first. Stretching loosens the muscles and tendons allowing you to sit (or lie) more comfortably. Additionally, stretching starts the process of “going inward” and brings added attention to the body.
4) Meditate with Purpose. Beginners must understand that meditation is an ACTIVE process. The art of focusing your attention to a single point is hard work, and you have to be purposefully engaged!
5) Notice frustration creep up on you. This is very common for beginners as we think “hey, what am I doing here” or “why can’t I just quiet my damn mind already”. When this happens, really focus in on your breath and let the frustrated feelings go.
6) Experiment. Although many of us think of effective meditation as a Yogi sitting cross-legged beneath a Bonzi tree, beginners should be more experimental and try different types of meditation. Try sitting, lying, eyes open, eyes closed, etc.
7) Feel your body parts. A great practice for beginning meditators is to take notice of the body when a meditative state starts to take hold. Once the mind quiets, put all your attention to the feet and then slowly move your way up the body (include your internal organs). This is very healthy and an indicator that you are on the right path.

8) Pick a specific room in your home to meditate. Make sure it is not the same room where you do work, exercise, or sleep. Place candles and other spiritual paraphernalia in the room to help you feel at ease.
9) Read a book (or two) on meditation. Preferably an instructional guide AND one that describes the benefits of deep meditative states. This will get you motivated. John Kabat-Zinn’s Wherever You Go, There You Are is terrific for beginners.
10) Commit for the long haul. Meditation is a life-long practice, and you will benefit most by NOT examining the results of your daily practice. Just do the best you can every day, and then let it go!

5 best tips for strong and beautiful nails

Like a great new haircut or a terrific skin care regimen, healthy, well-manicured nails are an integral part of a neat, pulled-together appearance - one that can work as an asset in both the social and the business world.
Unfortunately, experts say both men and women fall prey to myths and old wives' tales about how to care for nails. Another pitfall: many of us rely on the guidance of salons, some of which may not be doling out the best advice -- or treatments.
To help set the record straight -- and get you on the road to beautiful nails -- three top dermatologists offer these 12 tips for achieving healthy, well groomed, elegant nails.

1. Don't cut or manipulate cuticles.

Whether you have your nails professionally groomed or do them yourself, the No. 1 recommendation is leave your cuticles alone, says Dana Stern, MD, a dermatologist at Mount Sinai Medical Center in New York City.
"The cuticle is the natural barrier to fungus and bacteria -- and once you breach that, protection is lost," she says. This will not only make cuticles look worse -- red, swollen, and ragged -- but may also land you a nasty infection that harms the nail bed and leads to permanent nail damage. And while cutting cuticles holds the most potential for harm, pushing them back can cause problems as well.

2. Use nail hardeners sparingly -- or not at all.

"The take-home message here is that a lot of them do more damage than good," says Stern. She reminds us that these products are not studied clinically, so most claims are not backed up by science. Unless nails are exceptionally weak and fragile, she says, most people don't benefit from a nail hardener.
Healthy nails are flexible nails, she says, so to keep yours from breaking, avoid anything that makes them more brittle.

3. Moisturize the nail bed and the cuticle.

While there is little in the way of medical data showing that moisturizing the nail bed will help nails grow, it can make cuticles look better and help protect nails from breaking due to a lack of moisture. "If your nails are prone to breakage, it could mean they need moisture -- and putting oil around the cuticle helps moisturize the entire nail, which will reduce the incidence of chipping, cracking, and splitting," says Margaret Ravits, MD, a dermatologist at Hackensack University Medical Center in New Jersey.

4. Avoid acetone-based polish removers.

"The one product that all dermatologists agree you should avoid if you have brittle nails is acetone nail polish remover. It has been documented time and again that it strips the nails, causing them to become brittle -- which is something we found in our study as well," says Stern.

5. Avoid rough emery boards.

Those old-fashioned orange emery boards are too harsh for nails, causing small fissures and cracks that lead to breakage and tears, says Ravits. Instead, she says, file nails with a smooth, fine file and don't saw back and forth. Instead, Ravits says, file in one direction only, and do it slowly and evenly to reduce risk of breakage

tips to improve eye vision

More than ever, we are using our eyes to stare at small type and images on computer screens, televisions, and cell phones – which leads to eye fatigue and an increase in age-related eye problems. But diminished eyesight does not have to be an inevitable part of living long. Follow these three tips to sharpen your own vision so you can see your way to a future of longevity.

Eat for Bright Eyesight
Protect your peepers with a vision-ary diet! Our eyes require multiple nutrients to function optimally. Start with these:

• Vitamins A, C, E, and minerals like copper and zinc are essential to eyesight. 
• Antioxidants, including beta-carotene, lutein, and zeaxanthin, protect the macula from sun damage. Get these antioxidants from dark leafy greens, egg yolks, yellow peppers, pumpkin, sweet potatoes, and carrots. Notice any color patterns here? Current research shows that consuming yellow and green vegetables can help prevent age-related macular generation, a leading cause of blindness. 
• Foods rich in sulfur, cysteine, and lecithin help protect the lens of your eye from cataract formation. Excellent choices include garlic, onions, shallots, and capers. 
• Anthocyanin-rich blueberries, grapes, and goji berries have antioxidant and anti-inflammatory properties that can help improve your vision. 
• DHA is a fatty acid found in coldwater fish like wild salmon, sardines, mackerel, and cod. DHA provides structural support to cell membranes to boost eye health.

Exercise Your Eyes
These simple exercises will help you maintain optimal vision and may also keep those annoying eye floaters at bay. Perform these exercises first thing in the morning, before bedtime, or any time your eyes feel fatigued. Make sure that your hands are clean and that your mood is relaxed. Commit to daily practice and you may just see better results within one month.

• Warm your eyes. Rub your palms together to create heat, and then place them against your eyes for five seconds. Repeat this three times. 
• Roll your eyes. Start by looking up and then slowly circle 10 times clockwise and 10 times counterclockwise. 
• Focus. Hold a pen at arm's length, focus your eyes on it, and slowly bring the pen closer until it's about 6 inches away from your nose. Then slowly move it back, keeping your eyes focused on the pen, 10 times in all. 
• Massage your temples. Using your thumb knuckles, massage your temples in small circles, 20 times in one direction and 20 in the other. Repeat the same actions above the mid-point of the eyebrows at the forehead, then below the eyes on both sides of the bridge of the nose. 
• Take a mini-nap. Put your head back, close your eyes, and relax for 3 minutes. 

Give Your Eyes Some R&R

• Getting enough sleep is essential for eye health. Sleep allows your eyes to fully rest, repair, and recover. Insufficient sleep may weaken your vision, so shoot for 8 hours of sound sleep a night.
• Give your eyes a break once an hour during your workday: Rest your eyes 10 minutes for every 50 minutes spent reading or in front of the computer. If your eyes feel overly tired, lie down and place cooling cucumber slices over your eyelids.

4 foods that improve your intelligence

1. Blueberries
The tiny but powerful blueberry helps protect the brain from oxidative stress and may reduce the effects of dementia. A study on rats found that diets rich in blueberries dramatically improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

2. Coffee
A cup of coffee before a big exam can help your brain perform at its best. That’s because caffeine improves short-term memory and speeds up reaction times. Studies have also linked caffeine to a lowered risk of Alzheimer’s disease. But don’t overdo it—too much caffeine can make you jumpy or irritable.

3. Dry fruits And Nuts
Dry fruits and Nuts are terrific sources of vitamin E, which can help prevent cognitive decline as you age. And it’s not just your brain that benefits from almonds, walnuts, cashews, Brazil nuts, pistachios, and peanuts. Your heart will be happier too. Nuts have been linked to a decreased risk of cardiovascular disease.

4. Avocado
Avocados are rich in monounsaturated fat, which contributes to healthy blood flow. This helps every organ in your body—particularly the brain and heart. Avocados also lower blood pressure. Because high blood pressure can impair cognitive abilities, lower blood pressure helps to keep the brain in top form. The fiber in avocados also reduces the risk of heart disease and bad cholesterol.

5. Whole grains
Whole grains, like brown rice, whole wheat, oats, and barley, also enhance the flow of blood to the brain. They contain more intact nutrients than processed white flour, including vitamin E, antioxidants, and fiber. When these work together to increase blood flow, the integrity of brain cells is better preserved.

25 tips for fair glowing white skin

To get a fair skin and glowing skin everyone desire and always want to maintain it. for flawless and radiance skin we have to follow some beauty tips. which are easily can be  done at home.

everyone go for either Parlor /beauty salon spend much money OR purchase some perfect beauty product which can make your expense much high B'coz of attraction for fair skin every girl and women want to have fair skin for that a lots of beauty treatment are available in the market herbal and chemicalized, for those here are some of the natural beauty tips and easy home remedies to get skin whitening. to make your skin glowing, fair and lighten follow these Beauty tips for best result make it a part of your daily routine.

1..For Oily skin, 2TBSP. gram flour, lemon juice ,milk cream and pinch of turmeric mix  well & apply on your face by massage slowly, leave it for 20 min. and rinse off.

 2.For instant glow & lighten apply mashed banana with honey on face.

3.For dry skin use wheat flour, curd and turmeric, it will keep the skin soft, smooth  and fair.

4.Use lemon,glycerin and honey for brighter & whiten complexion.

5.Apply tomato pulp on face and neck it will remove blackheads,whiteheads and will  close the open pores also.Automatically you will get fair and radiance skin.

6.Cut the potato in slice pour into water for 5 min. then rub up to 5 min. on your face,  slowly on dark circle and blemishes,let it dry then wash with cold water, regular use of  this home remedy will remove dark spots permanently.

7. Mix Rice flour and curd, message in circular motion over face. it's a natural  scrub.use at least once in a week.it will improve your complexion too.

8.Boil Cumin and let it cool,wash your face with this water, amazing Glow.

9.Boil Cabbage and let it cool wash your face for Radiance look.

10.Apply carrot juice daily for blemish free skin.

11. Mix Multani mitti,sandal powder in rosewater then apply twice in a week to keep  skin glow also relax your acne & pimples.

12.Use Egg white and honey as a face mask to remove tan from the face.

13. Soak Almond in milk overnight make paste in the morning for fair skin.

14. Use saffron with milk for pinkish glow over face.

15.Use Egg yolk over face for 15 min. then wash with warm water then apply ice cube.  egg yolk moisturize the face and ice-cube tighten skin.

16. Cucumber is natural cleanser, so keep your skin clean & clear mix cucumber  juice with milk and rinse off after 15. minutes.

17. Lemon is natural bleach, slice it and rub over face and neck then rinse off, it  removes tan , dark spots,blemishes and lighten skin , After regular use your skin will  be fairer.

18.Apply mint paste on your face to make it glowing and fair.if possible make this as everyday routine.you can refrigerate this almost one week.

19.Apply Lemon juice with honey message gently it will make skin soft and smooth.

20.Apply aloe-Vera jel for smoother and Fair skin.

21. USE Oatmeal,Yogurt and tomato for applying this on the face, rinse off after 15  minutes with cold water. it's very effective to remove tan and lighten,skin.

22. Steam your face after every 15 days to remove dirt's from your skin and keep it glow  naturally. you can mix some mint and tulsi leaves in water while taking steam. if you  are suffering from acne just go through this process after 15 days surely, effect will tell  your mirror.

23.Apply oatmeal and cucumber juice to tighten the pores.

24. Make paste of Tulsi ,rose petals and apply over face and keep your face  acne free  and glow like rose.

25.You can also apply Raw milk everyday in the morning when you are working in your  kitchen, it is very good cleanser.

what makes your skin look dark

Darkened skin or hyper pigmentation, happens when there is overproduction of melanin, melanin is the pigment normally found in the skin, increase in melanin gives dark colour to the skin. Darkened skin can develop in people of all races.
Many of us suffer from hyper pigmentation these days - a common and distressing skin condition - marked by the presence of uneven dark patches in an otherwise even skin tone.
That dark spot, scar or dull patch is inevitable especially with sun becoming harsher day by day. Our skin tone is determined by the pigment melanin - a substance produced by special cells called melanocytes. When these cells overproduce the amount of melanin hyper pigmentation ensues. This skin condition is caused by excessive sun exposure, hormonal changes, genetic factor or drug reaction. Sometimes, another skin condition called acne vulgaris (severe acne/pimples) also leads to hyper pigmentation. Each one of us would have experienced hyper pigmentation in smaller amounts, sometime or the other, in form of dark spots patches, birthmarks, moles and ageing spots. Managing it becomes easier with an early detection of the problem.
TIPS TO GET GLOWING FAIR SKIN

Causes of dark skin

• Heredity: People who have a dark skin will also have children with dark skin. The genes seems to pass on from generations to generations.
• Skin disorders: Certain disorders like Acne vulgaris, Lichen Simplex Chronicus or simply ‘LSC’ may causes skin darkening.
• Sun Rays: Nature has powered human body to protect itself from harmful effects of sun rays. Over exposure to sun rays causes skin to tan, this is a natural mechanism, where skin produces more quantity of melanin to prevent the UV rays of sun to penetrate inside skin.
• Hyper pigmentation: Skin with too much melanin is called hyper pigmented skin. This might be a cause due to hormonal changes, excessive sun exposure, genetic factors, acne or drug reactions. Each one of us has experienced hyper pigmentation in smaller amounts, sometime or the other, in form of dark spots patches, birthmarks, moles and ageing spots

tips to have healthy pregnancy

Being healthy throughout your pregnancy is extremely important, because staying healthy not only improves your quality of life but also your baby's

1)Watch how much you eat. The baby will take all the nutrients it will need from what you take in. Many women during pregnancy feel cravings for a particular kind of food. These cravings are perfectly normal, just as long as you don't eat one type of food in excess. It is important to eat a variety of food in healthy quantities so your baby is exposed to a spectrum of important nutrients that enhance development. Eating too much, however, is a sure method of making both you and your baby sick. You don't have to gorge yourself — just eat when you are hungry

2)Watch your vitamin intake. When you visit the doctor you will talk about prenatals, and the doctor can prescribe you some too. You must take them every day for you and your baby to stay healthy and develop correctly. Especially if you are on a restrictive diet, taking prenatal vitamins can heighten your baby's access to substances that facilitate healthy development. In particular, vitamin D can help your child grow healthily, and can reduce your child's risk of developing type 1 diabetes.

3)Focus on relaxing and enjoying your pregnancy to the utmost extent possible. Avoiding stress, even if you are working while you are pregnant, will help you maximize your happiness during this time. Stressed mothers may have a more difficult time eventually producing breast-milk, eating the proper foods to aid their child's development, and preparing a suitable environment for their child to grow up.

4)Drink plenty of milk to get your vitamin D also, it is helpful for your teeth and bones and for the baby. 1000 mg is about right calcium you will need everyday. Sources of vitamin D besides milk include dairy products like yogurt and cheese, exposure to natural sunlight, fatty fish and eggs. If you choose to use fish as a source of vitamin D, be careful to select fish that have low mercury levels. Consuming fish with higher mercury levels may negatively affect your baby's growth. However fish (Sea food) containing Omega-3 fatty acids boosts brain power and is recommended during pregnancy.

5)Make sure you get folic acid. Folic acid helps develop the baby's spine and keeps its neural tubes healthy. As an added bonus, this nutrient also will help your fingernails and hair grow more healthily. Folic acid can usually be found in foods like spinach, eggs, legumes and liver.

6)Try exercises designed for pregnant women to keep you heart rate up and your muscles engaged. Exercising while you are pregnant is extremely beneficial for your developing fetus, as it increases blood flow and helps regulate your metabolism. Some pregnant woman find more static movements in Yoga and Pilates easier on their growing belly, while other women enjoy low-intensity runs. Regardless of which type of exercise routine you choose, be sure to consult with your doctor before beginning any regimen, for the safety of both you and your baby. Although exercising while pregnant is perfectly normal and healthy, your doctor can help you choose specific exercises that will be the least likely to affect your pregnancy.

7)Embrace the weight gain associated with pregnancy, as having a positive body image during pregnancy is correlated with greater outcomes for both you and your child. Maintaining a positive body image, celebrating milestones in your growth, and consulting with a registered dietitian are all effective steps to guide you in your path to a

• Nausea can hit at any time, it also depends on the person. Some women never get sickness but there are some that receive nausea throughout the whole 9 months. You can eat graham crackers or salt crackers to ease your stomach. 
• For back pain, sit in chairs that have back support. The more posture you have the better your back will feel.
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• Eat small meals and big meals throughout the day. The fuller you are it can be healthy for the baby. All those nutrients are good for the baby. Plus empty stomachs can make you feel even worse with nausea. 
• Never take prenatals or regular vitamins alone, always eat when you take them. Taking pills on an empty stomach can result in stomach pains, vomiting, and nausea. 
• Relax as much as you can,because it will help you appreciate your pregnancy. 

Tips to have clean white teeth

To have clean white teeth, you should do these steps 2-3 times a day and you should never skip a step or 'forget' to clean your teeth

1  Rinse your mouth with cold water for about 30 seconds to get rid of any loose debris between your teeth

 

2 Get a large piece of dental floss and floss in between your teeth. Don't be too forceful or you could make your gums bleed. Move the floss in a C shape around each tooth. Always floss before you brush your teeth. According to the ADA (American Dentist Association) if you floss first the fluoride from the toothpaste has a better chance of reaching between teeth.

3 Rinse your toothbrush under cold water and put on a pea sized amount of toothpaste. If you are aiming for white teeth, use a whitening toothpaste.

4 Start brushing gently. Make sure you clean all your teeth, especially the ones at the back. Brush the sides and backs of each tooth and then gently brush the gums.

5 Brush the roof of your mouth and your tongue, and then rinse your mouth out with water, rinse your toothbrush in warm water and proceed to brush again gently without additional toothpaste. Then, rinse your toothbrush well and store it upright.

6 Rinse your mouth with some good mouthwash, preferably an antiseptic mouthwash like Listerine. Gargle the mouthwash before you spit it out for about 30 seconds and you will have clean teeth and fresh breath!
7 Brush your teeth at least 2 times a day, sometimes even 3.

8 Optionally, take your toothbrush and wet it until all the bristles are wet. Dip your toothbrush into some baking soda until all the bristles are covered and brush your teeth for 2-3 minutes.

9 Rinse your mouth one last time to complete the wash!

how to reduce belly or stomac fat in 7 days

You've been missing your routine at the gym very often thanks to your busy schedule (or plain laziness) and suddenly you realize that in one week you have to attend a wedding.
You want to wear your favorite saree or figure-hugging dress but are worried about your flabby stomach bulging out. Well, you still have a last option. While you cannot reduce fat, you can lose belly fat by decreasing your total body fat percentage. And you don't have to completely alter your daily habits to get a flat stomach within 7 days!

Step one:
If you want to build muscle and burn fat at the same time, you have to perform circuit training, three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don't forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.

Step two:
You have to work on your abdominal muscles three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
Step three:
The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.
Step four:
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.
Step five:
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!

10 tips to improve your body fitness fast

1. Set goals

Exercising and fitness has to be more than simply a matter of going to the gym when you feel like it. People work better when there is an end goal in sight and fitness is no different. Many people simply aim to lose weight, while this is the aim, it's not a goal and you will lose motivation quickly if you are simply trying to 'lose weight'. Instead, set yourself mini targets. Start with how much you want to lose all up, then decide in what amount of time you want to lose it in. You should try to have these numbers as fairly even as most personal trainers and fitness experts' recommended only losing 1 to 2 kilos per week for healthy weight loss. By doing this you will have given yourself a schedule to operate within and a way to monitor your progress.
As a side note, it is always helpful to have some outfit that you are aiming to fit into. This can act as an even greater motivator that the scales as it will accurately reflect how your body is changing.

2. Mix Up Your Exercise Routine

When taking on an exercise regimen, it is important to constantly change up your routine to give your different muscles time to recover and keep yourself from getting bored. Exercise should cover all the different areas of the body, but not necessarily within the one training session.
A weekly exercise program should involve:

cardiovascular - aerobics, running, brisk walking, stepping, skipping rope, rowing

resistance training - weights or using body weight such as push ups

flexibility - stretching

Fitness Tip: In resistance training, if you want to build big muscles then train with heavy weights combined with low repetitions. However, if you want lean muscles, use lighter weights combined with high repetitions.

3. Stick to a Regular Work out Schedule

When you start your fitness regime, it is important to have consistency. This means completing several training sessions per week. Ideally, most people would do between two and five exercising sessions depending on how fast they want results. When discussing a training session, this means anywhere from 30 mins to an hour.
What many people don't know is that the body does not move into a fat burning zone until 30 mins into a session. When exercising, the first thirty minutes will see energy taken from both muscles and fat at about a 50-50 ratio. Once you move beyond 30 mins, energy is now taken from fat more than muscle, at approximately 75-25 ratio.

4. Try New Exercises

Trying to get fit doesn't have to mean going to the gym lifting weights and using a treadmill. You can make it fun and enjoyable through several options. First, try new exercise classes. Most gyms offer a range of classes that are great for burning calories and can be a lot of fun too. Many popular classes include spin class, Pilates, yoga, boxing and aerobics. All these classes target different areas of the body for all over fitness results. Do forget, the ultimate fitness is sport itself. Join a tennis team or start swimming, add a competitive element to your work outs to motivate you more.

5. Hire a Personal Trainer

Personal trainers are great motivators and can show you how to get the best results in the shortest amount of time for your body type. Personal trainers are equipped to work out an exercise schedule just for you for maximum benefit. They are ideal for when you are commencing a fitness schedule or for when you have lost your motivation and need a kick start.

6. Learn to Exercise Everywhere

Getting your ideal fitness level does not have to depend on the gym. Many people feel too uncomfortable to go to the gym and work out in front of other people, whereas others simply cannot afford it. Instead, learn to use yourself and your surroundings as your own personal gym. You can do anything from lunges, squats, push ups, sit-ups and stretches. This means that there is no excuse not to exercise, whether it be on holiday, at work or simply too lazy to go out.
Fitness Tip: Stretching is one of the most important aspects of a good exercise regime as stretching will help you to get long, lean and healthy muscles and avoid your muscles from shortening and cramping up. Stretching is not only ideal after exercise but also throughout the day, especially if you are sitting most of the time.

7. Find a Work out Buddy

Motivation is one of the key factors in maintaining a person's fitness regime; if there is no will...then there is no way. So find yourself a fitness buddy, a friend who you exercise with, who will keep you motivated and on track to complete your session...and the next...and the next.

8. Eat a Balanced Diet

The right diet can make you reach your fitness goals even faster as the right nutrients and vitamins will give you energy and burn up any calories fast. There are hundreds of crazy diets out there that are meant to be quick fixes but the core of fitness and health is simple, just eat right. Eat a balanced diet and you will not only feel better, but look better.

9. Eliminate Temptation

The downfall of most people's fitness programs are laziness and splurging. Now the occasional slip up is ok of course, but for your own sake you should create a healthy environment for yourself. Avoid the junk food or coffee breaks with cookies or treats. Fill your drawers at work and home with healthy snacks and don't let yourself be surrounded by temptations.

10. Change Your Life for the Long Term

Fitness is not a crash diet, it is not a short term, hard core regime that is impossible to maintain, as this will only ever result in a relapse. Make fitness a part of your life. It doesn't have to be extreme, just work within your routine. Walk instead of driving; take the stairs instead of the elevator, start walking the dog more, take the kids to the park. There are many activities that you can do that will improve your fitness without you even knowing, and you will find yourself leading a healthier and fulfilling life.

good diet to reduce or burn extra fat

This Guide Advise will guide you to reduce body weight and stomach fats without doing any exercise by just following a good food diet daily.
Hi, I am lazy guy and gaining up little fat daily, one of my friend today saw my tummy appearing out of my shirt. She teased me and gave some tips to reduce weight with in two weeks.
Very first she said me her story how she gained so much of fats in her cheek and tummy i.e eating lot of chocolates, sweets, pastry, bread and lot of chicken. Yes she is chicken lover, she eats chicken daily, even now some chicken particles might have stuck in her tooth .
Read: How to get Sound Sleep at night?
Okay, Then she explained me how she had gained her old look back by loosing all over weight with in two weeks of strict diet. This is what I summarized on what she told to me do.

She explained me diet one day based, from morning breakfast to night dinner. Here goes her summary:

#1. Morning Breakfast (0730 – 0930 hours):

In morning, you need more energy to complete basic needs satisfactorily. For that, your diet in morning should be health and with lots of proteins and carbohydrates.
Eat and Drink: Cereal, Pulses, sprouted beans, dry fruits, egg(without yolk) are best in morning to give you good energy.

#2. Noon Lunch (1230 – 1330 hours):

In Noon time, lunch should be slightly lighter or similar to morning breakfast. As eating more food in noon tends to become lazy and sleepy at work or home. So it is better to avoid very heavy in noon.
Eat and Drink: Brown Bread, Corn Flakes, Fruit salad, Vegetables, etc. is consider to be good option.

#3. Evening Breakfast (1630-1730 hours):

Evening breakfast should have very light food or even a cup of low fat milk will work out with few digestive biscuits aside.

#4. Night Dinner (1930 – 2130 hours):

At night, do not have heavy diet before sleep, as your body is not in movement at night, so amount of energy needed is very less. And also rate of digestion is low as compared in day timing. So it is better to have very light food at night time.
Eat and drink: Fruits, Fruit salad, Juice(it is best option), green vegetables are best that will digest and provide energy for sleep.

Best Tips to avoid Fats:

1. Avoid Oily and Greasy Food
2. Avoid Junk Food
3. Avoid Street Food
4. Avoid Non-Veg with lot of fats
5. Avoid Sweets
6. Avoid Chocolates
7. Avoid Ice Cream
8. Avoid Mc. Donald’s and KFC
9. Avoid Fried Food, prefer baked
10. Avoid Eating heavy quantity at one time, instead prefer to have small small quantity at definite intervals.

Conclusion:

Do continue this diet for two weeks and see changes with your own eyes. Also avoid stuff food which will make you fat. It is always better to carry home food to work instead of eating outside junk food.

how to get good sleep and avoid sleepless problems

Guide Advise will teach and explains you what are the problems on lack of sleep and how to get good deep sound sleep and be healthy.
Before, while I was in doing my Engineering, I was like insomniac. Means, I was not able to sleep all night and used to wake up until morning 6AM or some time may be even 10AM.
I use to hate myself for many days for these, it was like some disease for me. When whole hosteler were in sleep, I use to walk around carving for sleep.

Health issues due to lack of sleep:

1. I was becoming thinner and thinner day by day
2. Started loosing my body weight, shape and muscles
3. Feeling of weakness all the day and night, no energy to do any work
4. Eye ball went inside face and forehead
5. Big Dark circles under eyes
6. Headache most of the time
7. I was looking scary most of time.

With all these problems, I was just freaked out most of the time. So one day I decided not to wake up late night till morning instead I will sleep as early as possible.

Solution to get Good Sound Sleep:

1. Having lot of heavy food at dinner
2. Not sleeping in Noon time
3. Playing some game in evening that will make feel tired
4. Plug in headphone and listen to soft music
5. Through out phone away from you(main cause of night out)

I have done all these things and finally I succeeded in getting good sound sleep. Ultimate it reduced and eliminated all above problems and disease due to lack of sleep.
Hope this will solve your problem too, If you got any question or query kindly mention in comment below.

best tips for happy life

To be happy and spend awesome life with your loving one’s, you have to follow some beautiful tips. I have mentioned below 25 beautiful tips which leads you to happy and pleasant life.

• Take a 10-30 minute walk every day. & while you walk, SMILE. It is the ultimate antidepressant.
• Sit in silence for at least 10 minutes each day.
• When you wake up in the morning, Pray to ask God’s guidance for your purpose, today.
• Eat more foods that grow on trees and plants and eat less food that is manufactured in plants.
• Drink green tea and plenty of water. Eat blueberries, broccoli, and almonds.
• Try to make at least three people smile each day.
• Don’t waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
• Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card.
• Life isn’t fair, but it’s still good.
• Life is too short to waste time hating anyone. Forgive them for
• everything !
• Don’t take yourself so seriously. No one else does.
• You don’t have to win every argument. Agree to disagree.
• Make peace with your past so it won’t spoil the present.
• Don’t compare your life to others. You have no idea what their journey is all about.
• No one is in charge of your happiness except you.
• Frame every so-called disaster with these words: ‘In five years, will this matter?’
• Help the needy, Be generous ! Be a ‘Giver’ not a ‘Taker’
• What other people think of you is none of your business.
• Time heals everything.
• However good or bad a situation is, it will change.
• Your job won’t take care of you when you are sick. Your friends will. Stay in touch.
• Envy is a waste of time. You already have all you need.
• Each night before you go to bed ,Pray to God and Be thankful for what you’ll accomplish, today !
• Remember that you are too blessed to be stressed.

Share this to everyone on your list to help them lead a happier life…!!!