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Viparita Karani, Ashwini mudra & Ardha shalabhasana

Natural Body balance through yoga: Viparita Karani, Ashwini Mudra & Ardha Shalabhasana Yoga is not just about flexibility or strength. It is a holistic science that nurtures our internal systems, including digestion, elimination, hormones, and energy balance. In this article, we will explore three deeply beneficial yet simple yoga techniques: Viparita Karani (Legs-up-the-wall pose) Ashwini Mudra in Vajrasana Ardha Shalabhasana (Half Locust Pose) Each practice activates important energy systems in your body ( like Apana Vayu) and supports healing, detoxification, and strength from within. These are suitable for most people and can be included in daily routines. 1. Viparita Karani - The Gentle Inversion for inner healing  name meaning: Viparita = Reverse Karani = action So, it means "the act of reversing." This refers to reversing the natural flow of gravity-raising the legs up to allow reverse circulation  How to Practice: Lie flat on your back near a wall. Slowly extend y...
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How to prevent a heart attack Naturally

 What to do to prevent a heart attack: tips for a healthy heart

Heart attacks are one of the leading causes of death worldwide, and in India, they are rising at an alarming rate, even among young people. The good news? Most heart attacks are preventable with simple changes in lifestyle, diet, and mental health care.

In today's blog, let's understand how to protect your heart naturally and live a healthier, longer life.

1. Eat a Heart-Healthy Diet

Your food plays a big role in how your heart works.

✅ What to Eat:

  • Fruits & Vegetables: Rich in antioxidants and fibre. Eat at least 4-5 servings per day. 
  • Whole Grains: Brown rice, oats, millet (like ragi and jowar) reduce bad cholesterol.
  • Healthy Fats: Use olive oil, nuts, seeds, and avocados in moderation.
  • Lean protein: Go for lentils, tofu, fish, egg whites, and low-fat dairy.

❌ Avoid:

  • Processed foods (chips, instant noodles)
  • Deep-fried foods
  • Sugary snacks and soft drinks 
  • Red meat in excess
  • Too much salt

Tip: try to follow the Mediterranean diet- it's great for heart health and easy to adapt with Indian ingredients.

Exercise Regularly

Physical activity strengthens the heart and improves blood flow.

Best Exercise: 

  • Walking or Jogging: 30-45 minutes a day 
  • Yoga: Especially Surya Namaskar, Anulom Vilom, and Bhujangasana
  • Cycling or Swimming
  • Strength Training: Twice a week for muscle health
  • Start slow and increase gradually. Consistency is key.

Quit Smoking and Avoid Secondhand Smoke

Smoking damages blood vessels and increases the risk of heart disease. Even passive smoking (breathing in smoke from others) is harmful.

 How to quit?

  • Use Nicogine patches or chewing gums (if needed)
  •  Replace the habit with healthy alternatives like chewing tulsi leaves or drinking water.
  • Take support from family or use mobile apps for motivation.

Manage stress effectively

Chronic stress leads to high blood pressure and heart strain. 

Stress-Reducing Habits:

  • Daily Meditation: Even 10 minutes helps
  • Deep Breathing Exercises
  • Nature Walks 
  • Spending time with loved ones 
  • Listening to calming music or reading

Yoga and mindfulness are powerful tools to calm the mind and protect the heart.

Keep Medical Conditions Under Control

Conditions like diabetes, high blood pressure, and high cholesterol silently damage your heart.

Regular Check-ups:

  • Blood Pressure: Normal is below 120/80 mmHg
  • Cholesterol: Keep LDL (bad cholesterol) low 
  • Blood sugar: Monitor fasting and post-meal levels
  • Take medicines regularly and never stop without a doctor's advice.

Reduce Salt and Sugar Intake

Too much salt increases blood pressure, and excess sugar leads to diabetes.

Tips:

  • Use rock salt (Sendha Namak) or Himalayan salt in small quantities
  • Avoid processed and packaged food 
  • Cut back on sweets, cold drinks, and bakery items
  • Choose fresh fruits over sugary desserts

Get Quality Sleep

Poor sleep raises stress hormones and affects your heart rhythm.

Aim for:

  • 7-8 hours of sleep per night
  • Fixed sleep time and wake-up time 
  • Avoid screens 1 hour before bed
  • Try warm turmeric milk or chamomile tea at bedtime.

Know the Warning signs.

Knowing the early signs of a heart attack can save lives:

Warning Signs:

  • Chest pain or tightness
  •  pain in arms, back, neck, or jaw
  • Shortness of breath
  •  Cold, sweet breath
  • Fatigue or lightheadedness

Important: If you or someone else shows these signs, call emergency services immediately.

Get Regular Health Screenings

Even if you feel healthy, silent heart risks can exist. 

Must-do Tests:

  • Lipid profile (cholesterol)
  • Blood sugar test
  •  ECG and Treadmill Test ( especially after 40) 
  • Blood pressure check every 6 months
  •  Prevention is better than a cure!

Bonus: Simple Indian Home Remedies for Heart Care

  • These can support heart health naturally:
  • Garlic: 1 clove daily may help lower cholesterol
  • Tulsi leaves: Anti-inflammatory and reduce stress
  • Amla (Indian gooseberry): Rich in vitamin C, good for arteries
  • Triphala: Helps digestion and reduces toxins 
  • Turmeric milk: Anti-inflammatory and immunity booster
  • (Use in moderation and consult a doctor if you have any conditions.)

Final Thoughts 

Preventing a heart attack is not about fear- it's about loving and protecting your heart every day. Your daily choices matter more than you think.

By eating right, moving your body, staying calm, and doing regular check-ups, you can enjoy a long and heart-healthy life.

Share Your Heart Tip!

Have you made a lifestyle change for your heart? Share your tip or story in the comments on the blog- it might inspire someone else!

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