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8 Exercises to Flatten Your Tummy

The Kashmir Monitor





Fat tummy can be really annoying for some people. Especially, when it comes to a woman, she does everything to flatten her tummy, from dieting to cardio. Do these exercises in and you will be stunned to observe the results.

  1. Bicycle Crunch

Lie down on the floor. Remember your back should be facing towards the floor. Put both of your hands behind your head. Begin with your legs twisted at a 45-degree angle. Bring the right knee towards the chest and straighten your left leg. Simultaneously, rotate top half of your body in such a manner that your left elbow moves in the direction of your right knee. Then, do the similar with the other side. Repeat this exercise thrice a day for 1 minute.

  1. Plank

Lie down in such a manner that your face should be towards the floor. Now, take the help of your hands and give a little lift to the upper part of the body. Slowly, lift the thighs and legs too. Now, in this situation, your palms and toes must touch the ground. The remaining parts of your body should be erect and in the air as if you are performing push-ups. Hold this position for 1-2 minutes. Repeat this exercise 3 times.

  1. Boat Pose

Sit on the floor and bend your knees. Keeping your feet flat, slowly bend and lean backwards, a little. Keep your legs straight, and start to lift them upwards slowly. Your legs should make a perfect 45 degree angle while your both hands should be straight, and the palms of your hands should face each other. Hold this pose for 5 minutes, and take deep breathes. Repeat this exercise, 3 times.

  1. Swaying Warrior 2

Stand straight and turn the right foot, making an angle of 90 degrees. Bend your left leg so that it can form an angle of 45 degree. Now, keep your left hand upwards, your fingers should be pointed towards the sky. Bend your upper body towards right, and put the right elbow on the right knee. Take 4-5 deep breaths and repeat this exercise, two more times.

  1. Scale Pose

Sit straight on the floor and keep your legs in a crossing position. Your hands should face the ground, and keep it in a way that your hands should come next to your hips. Tighten your body and slowly lift the entire body upwards. Hold this pose for 3 breaths and then, slowly put your body on the ground. Repeat this exercise 3 times.

  1. Dead Lift

Dead lift can be very difficult for the first timers, but is surely effective. To start with dead lift, choose a light weighted barbell. Now, bend the knees. Keep your back straight, put your hands on the barbell, and lift slowly. Look straight ahead. During the lift, keep your abs tight. Now, stand straight and keep your hands downwards. Don’t pull the barbell high; it should be in the level of your hips. Hold this posture for a few seconds. Then, again bend your knees with your back straight. Now, put the barbell on the floor and slowly stand straight. When you master this exercise, add more weight for better results.

  1. Ab Pulse Ups

Lie down on the carpet and relax. Now, put your hands beneath your butts. Now, slowly lift both of your legs and form an angle of 90 degree. Both your feet should be straight and pointing upwards. Now, give a little push to your butt with your hands. Hold this position for 5 seconds. Then, slowly put your butt on the floor, allowing your legs to come down, but do not bend your legs. Repeat this exercise 15 times.

  1. Reverse Crunches

Lie straight on the floor and then slowly bend the knees. Your palms should face the floor and your legs should be slowly lifted (from knees to toes). Hold this posture for 5 seconds and then, slowly return to the original posture. Do it at least 15-20 times.

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Never ignore the common signs of A Heart Attack in Women

The Kashmir Monitor



Every person knows the common signs of Heart attack is chest pain. It’s not like how it is shown in movies where a man is shown gasping for breath, clutches his chest and falls on the ground. When it comes to real life, the symptoms of heart attack are more than just pain in the chest. Yes, chest pain is a symptom of heart attack, but there are other subtle signs of cardiovascular problems, which are important to know. As per studies, women do mostly feel chest pain when they suffer from a cardinal problem, there are few other signs you should be cautious about. If these signs are overlooked then it can even turn fatal.

The common signs of a heart attack one should not ignore in women

  1. Do you feel uncomfortable pressure in your chest?

One of the most common signs of a Heart attack in women. If you are feeling pressure and tightness around your chest, then ask for help. Pain can happen anywhere in the chest, it is not necessary to be the middle of the heart. Do not brush off the situation just because the pain is on the left side.

  1. Breathing Difficulty

Uneasiness and difficulty in breathing is another sign of heart attack in Women. If you are not able to catch your breath and move around even a little bit, then it is an indicator that something is not right with your heart.

  1. Sweating

Sweating on a sunny day or due to intense workout is normal, but if it is random then you should immediately call someone for help. Profuse and sudden sweating can be a sign of a cardiovascular problem. This sign is easily confused with night sweats or hot flashes, which is common with age Overlooking this can be dangerous for you.

  1. pain experienced in both the arms

It is not necessary that pain be experienced only in the chest or in the middle of the heart. At times it can even be on the left or right arm, or even in the upper abdomen. It is important to note that any type of pain above the waist could be due to a heart problem. The pain could be irregular or intense

  1. The most common sign Dizziness

Nausea and vomiting are common symptoms in women. These signs of a heart attack are mostly confused with food poisioned or gastrointestinal issues. But if you are experiencing nausea and vomiting along with pain in the upper part of the body, then it is time immediately rush to the hospital.

  1. Exhaustion

One feels very exhausted, but just like other signs of heart attack, if you feel excessively tired than usual then you get yourself checked. You would actually feel overwhelmed and would not be able to perform any other activity. This sign is often mistaken for anxiety. If you suddenly feel fatigued and uneasy then speak to your practitioner.

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Cutting screen time may reverse sleep problems in teens

The Kashmir Monitor



Limiting exposure to blue-light emitting devices such as phones and laptops in the evening for just a week can help teenagers improve their sleep quality and reduce symptoms of fatigue, lack of concentration and bad mood, a study has found.

Recent studies have indicated that exposure to too much evening light, particularly the blue light emitted from screens on smartphones, tablets and computers can affect the brain’s clock and the production of the sleep hormone melatonin, resulting in disrupted sleep time and quality.

The lack of sleep does not just cause immediate symptoms of tiredness and poor concentration but can also increase the risk of more serious long-term health issues such as obesity, diabetes and heart disease.


Other studies have suggested that sleep deprivation related to screen time may affect children and adolescents more than adults, but no studies have fully investigated how real-life exposure is affecting sleep in adolescents at home and whether it can be reversed.

Researchers from Netherlands Institute of Neuroscience, the Amsterdam UMC and the Dutch National Institute for Public Health and the Environment, investigated the effects of blue light exposure on adolescents at home.

Those who had more than four hours per day of screen time had on average 30 minutes later sleep onset and wake up times than those who recorded less than one hour per day of screen time, as well as more symptoms of sleep loss.

The team conducted a randomised controlled trial to assess the effects of blocking blue light with glasses and no screen time during the evening on the sleep pattern of 25 frequent users.

Both blocking blue light with glasses and screen abstinence resulted in sleep onset and wake up times occurring 20 minutes earlier, and a reduction in reported symptoms of sleep loss in participants, after just one week.

“Adolescents increasingly spend more time on devices with screens and sleep complaints are frequent in this age group,” said Dirk Jan Stenvers from the Amsterdam UMC.

“Here we show very simply that these sleep complaints can be easily reversed by minimising evening screen use or exposure to blue light,” Stenvers said.

“Based on our data, it is likely that adolescent sleep complaints and delayed sleep onset are at least partly mediated by blue light from screens,” he said.

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Common chemicals can increase risk of metabolic disorders

The Kashmir Monitor



Do you know that your everyday exposure to everyday harmful chemicals can land you into serious trouble?

A recent study has found that people exposed to chemicals called Phthalates, increasing the risk of metabolic disorders. The study was discussed in the meeting, ‘ECE 2019’. Researchers found a correlation between levels of phthalate exposure and markers of impaired liver function, which are indicators of increased risk of obesity, diabetes and heart disease.

These findings suggest that more actions may need to be taken to reduce people’s exposure to these potentially harmful, yet commonly used chemicals. Phthalates are common additives used in manufacturing to produce plastics and they can be found in numerous everyday items including milk, bottled water, instant coffee, perfume, makeup, shampoo, toys and food packaging.


Exposure to endocrine-disrupting chemicals has previously been implicated in causing serious harm to fertility and development, as well as increased obesity risk in rodents and people.

However, no studies have directly investigated how Phthalate exposure is associated with obesity and metabolism. In this study, Professor Milica Medi Stojanoska, one of the researchers correlated the levels of Phthalate absorbed by people with their body weight, type 2 diabetes incidence and markers of impaired liver and metabolic function.

Higher exposure to the chemical was associated with increased markers of liver damage, insulin resistance and cholesterol in people with obesity and diabetes.

Prof Stojanoska says, “Although a small association study, these findings suggest that not only do phthalates alter metabolism to increase the risk of obesity and diabetes but that they are also causing toxic damage to the liver.”

Prof Stojanoska’s research is now looking at the effects of endocrine-disrupting chemicals on human health in adults, adolescents and babies.

“We need to inform people about the potential adverse effects of endocrine disruptors on their health and look at ways to minimise our contact with these harmful chemicals,” adds the professor.

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May 2019
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