Here’s to Yasmin Karachiwala, the expert behind excellent curves of top Bollywood actresses like Deepika Padukone, Alia Bhatt and Katrina Kaif. The fitness Guru of our divas celebrates her birthday today. With over two decades of experience in the world of fitness, Yasmin has earned herself the stature of being one of the most celebrated fitness experts of all time. And it’s not just for our divas, she continues to encourage more people to move towards a healthier lifestyle through her social media posts. While stressing on the importance of physical fitness, Yasmin, through a recent post, shared some exercises to tone your face and neck as well.
After all, the state of your fitness is relevant on your face as well!
Recently, Yasmin took to Instagram to share a few facial exercises. In her post, she wrote how we all wish that our face could do Pilates or gym for toning purposes.
With ageing come some inevitable wrinkles and fine lines on the face. And apart from anti-ageing creams which claim a wrinkle-free and spot-free skin in no time, facial exercises can be helpful to a great extent.
Facial exercises help in better contouring and shaping of your face. Doing facial exercises regularly will help you look more young and fresh. They help in preventing incidence of drooping eyelids and sagging neckline. Also, facial exercises help in improving blood flow, which in turns prevents wrinkles and give a natural facelift.
The first set of facial exercises that Yasmin suggests are The Giraffe and Acupressure point. To perform the giraffe, all you need to do is place your hand on the neck and gently tilt your head back. Then, keep your hands on the collar bone and gently pull it down. Then get your head back, pout your lips as much as possible. The exercise, according to Yasmin, will make your neck muscles feel more strengthened and toned.
The acupressure point is done by using your index finger, middle finger and thumb. Use these three fingers to pinch and release muscles along your jaw area. Any tension around the jaw area can be easily dealt with by doing this acupressure point facial exercise. You can repeat the exercise thrice from chin to jaw.
She also suggests a few exercises which will help in toning and lifting your upper eyelids. She calls them “flirty eyes” and “acupressure point”, the two exercises help in strengthening and toning of the lower part of the face as well. They help in reducing and preventing fine lines on the face as well hollows under the eyes.
To perform flirty eyes, you need to put your index fingers on your upper cheeks, pointing towards each other. Both fingers should be placed near the nose. Then, tilt your head upwards towards the ceiling. Blink your eyes as much as possible. The exercise will engage muscles under the eyes. You can perform 2 sets of the exercise for 30 seconds.
To perform acupressure point, you need to place your index finger between your eyebrows. Press on this point and it will result in improved blood circulation in the area. This in turn will contribute to an improved skin tone. This exercises helps in reducing stress and promoted better quality of sleep. You can press on this point 10 times, in clockwise and anticlockwise circles. Press 10 times in each direction. Relax for a few seconds and perform three sets of the exercise.
Puffer fish and saying vowels with stretch are other two facial exercises. The puffer fish is done by puffing out your cheeks and gently tapping each cheek for around 30 seconds. The exercise helps in giving your face a stretch along with reducing wrinkles.
Another effective wrinkle reducing facial exercise is done by saying vowels ‘ah’, ‘ee’, ‘oo’ out loud. Stretch your lips as much as you can when you perform them. Make sure that you make an exaggerated movement of mouth and lips. Repeat 10 times. This exercise helps in reducing existing wrinkles and prevents their formation around lips and mouth.
Smile Smoother is another facial exercise which reduces and prevents lines between nose and lips. The exercise helps in lifting of cheek, chin and neck area.
For getting rid of fine lines, you need to cover your teeth with lips and make and ‘o’shape with mouth. Smile widely while keeping your teeth hidden with your lips.
Perform 2 sets of 6 repetitions of this exercise.
For getting rid of that ugly double chin, you can place an index finger on your chin and keep a wide smile. Keep your teeth covered with your lips. Move your jaw up and down while tilting your head back as possible. Look up as far back up to the ceiling as you can and come back to the starting position.
These, facial exercises can go a long way in getting you a wrinkle and line-free skin. They work on facial muscles we you don’t move regularly and help in toning them effectively.
Celebrity fitness expert Yasmin Karachiwala
5 Foods That Will Detoxify Your Lungs And Heal Them Naturally
Are you a chain smoker? Do you live in a polluted area? Our lungs are a vital organ and the most ignored organ of our body. It is through them that we breathe.
Consequently our lungs are also sucking in harmful elements from the air around us. They are exposed to harmful pollutants and microbes that get deposited from the air we inhale. For people who smoke, their healthy lungs turn black with the deposition of tar in their lungs. Regular detoxification of lungs will help in smooth functioning and help in expulsion of toxins. Thus it is important that we choose healthy foods to cleanse our lungs, so as to reduce common lung diseases and respiratory problems such as asthma, bronchitis, pneumonia and cystic fibrosis.
Some foods which are great for good lung health are listed below:
1. Garlic: The anti-inflammatory properties along with a high level of allicin helps to fight infections and reduces inflammation. Garlic has also been considered by many as being an effective remedy in improving asthma and can help to reduce the risk of lung cancer.
2. Apples: An apple is healthy, loaded with nutrients, high energy, high fiber, low calorie food. Its flavonoids and the wide variety of vitamins, and antioxidants, particularly vitamin C, helps us to maintain a strong immune system and a healthy respiratory system. When we have healthy respiratory functions, we can fight off lung diseases and prevent them naturally.
3. Ginger: Due to its anti-inflammatory properties ginger will help to clear your lungs naturally. You can add ginger to various dishes as it is a widely used herb. Also you can add it in your morning tea.You can also use it to prepare ginger tea blended with some lemon in it. This is beneficial to remove toxins from the respiratory tract.
4. Green tea: Drink a cup of your favourite herbal green tea before going to bed to release toxins in the intestine that can lead to constipation or other stomach ailments. You should refrain from overloading your lungs with tedious work during this purification process.
5. Lentils: In order to optimize the oxygen transportation faculties of the lungs, healthy hemoglobin levels are absolutely critical. Hemoglobin is a protein molecule that is found in red blood cells and aids in transporting oxygen from the lungs to body tissue. As an added benefit, hemoglobin stimulates the internal processes that returns carbon dioxide back to the lungs to be expelled from the body. Black beans, cow peas, dried peas, lentils, red kidney beans, garbanzo beans, and soybeans are some foods containing properties that raise hemoglobin levels. Additionally, supplement beans and lentils with vitamin-C rich foods to maximize iron absorption.
Fasting may help keep age-related diseases at bay: Study
Fasting can boost the body’s metabolism and help protect against age-related diseases, a study has found. The circadian clock operates within the body and its organs as intrinsic time-keeping machinery to preserve homeostasis in response to the changing environment. While food is known to influence clocks in peripheral tissues, it was unclear, until now, how the lack of food influences clock function and ultimately affects the body.
“We discovered fasting influences the circadian clock and fasting-driven cellular responses, which together work to achieve fasting-specific temporal gene regulation,” said Paolo Sassone-Corsi, a professor at the University of California, Irvine in the US. “Skeletal muscle, for example, appears to be twice as responsive to fasting as the liver,” said Sassone-Corsi.
The research, published in the journal Cell Reports, was conducted using mice, which were subjected to 24-hour periods of fasting. While fasting, researchers noted the mice exhibited a reduction in oxygen consumption (VO2), respiratory exchange ratio (RER), and energy expenditure, all of which were completely abolished by refeeding, which parallels results observed in humans.
“The reorganisation of gene regulation by fasting could prime the genome to a more permissive state to anticipate upcoming food intake and thereby drive a new rhythmic cycle of gene expression,” he said. “In other words, fasting is able to essentially reprogram a variety of cellular responses. Therefore, optimal fasting in a timed manner would be strategic to positively affect cellular functions and ultimately benefiting health and protecting against ageing-associated diseases,” said Sassone-Corsi.
The study opens new avenues of investigation that could ultimately lead to the development of nutritional strategies to improve health in humans.
High-fibre diet lowers risk of death, non-communicable diseases: Lancet
Eating up to 30 grams of naturally-occurring dietary fibre — such as whole grains, pulses, vegetables and fruits — daily may prevent the risks of developing non-communicable diseases, finds a review of studies published in the journal The Lancet.
The results suggest a 15-30 per cent decrease in all-cause and cardiovascular related mortality; and reduced incidence of coronary heart disease, stroke, Type-2 diabetes and colorectal cancer by 16-24 per cent.
Increasing fibre intake is associated with lower bodyweight and cholesterol, compared with lower intake or synthetic and extracted fibre.
“Our findings provide convincing evidence for nutrition guidelines to focus on increasing dietary fibre and on replacing refined grains with whole grains. This reduces incidence risk and mortality from a broad range of important diseases,” said Professor Jim Mann, from the University of Otago, New Zealand.
“Fibre-rich whole foods that require chewing and retain much of their structure in the gut increase satiety and help weight control and can favourably influence lipid and glucose levels.
“The breakdown of fibre in the large bowel by the resident bacteria has additional wide-ranging effects including protection from colorectal cancer,” Mann said.
Protection against stroke, and breast cancer also increased. Consuming 25-29 grams each day was adequate but the data suggest that higher intakes of dietary fibre could provide even greater protection.
The researchers included 185 observational studies and 58 clinical trials involving 4,635 adult participants.
The study also found that diets with a low glycaemic index and low glycaemic load provided limited support for protection against Type 2 diabetes and stroke only.
Foods with a low glycaemic index or low glycaemic load may also contain added sugars, saturated fats, and sodium.
However, high intakes might have ill-effects for people with low iron or mineral levels for whom high levels of whole grains can further reduce iron levels, the researchers noted.