Sleep on left side, drink water from copper vessel: How to fix indigestion naturally

Swaryog recommends having meals, including spicy or warm food, with activation of right nostril. It helps in controlling excessive body acids generated due to food, thus helping in digestion process

Physical activity helps keep your digestive system working smoothly. But is important to take a nap after every meal to soothe your digestive system. While taking the nap, you should first sleep on the left side for some time and relax for 10 minutes before rushing for work, says an expert.

Pramod Kulkarni, swaryog expert and founder of SwarYog Foundation, Mumbai, lists some tips: Try these for your better digestive health.

1 Swaryog recommends having meals, including spicy or warm food, with activation of right nostril. It helps in controlling excessive body acids generated due to food, thus helping in digestion process.

2 Having sweet or cold or frozen food dishes during activation of left nostril helps in harmonising the body fluids without disrupting the body temperature.indigestion

3 It is recommended to sleep on the left side at night because the longer the right nostril is active during this period, the better for digestion and, hence, for overall health.

 Sit in Padmasana pose for 10 minutes in morning. Concentrate on the Swadisthan Chakra — around navel. Do deep breathing through right nostril for 15 times. It helps in streamlining the digestion flow.

5 Drinking water from copper vessel is recommended as it helps your body maintain its temperature according to outside weather, thus, helping one to feel rejuvenated and energetic throughout the day.

6 One can practise this application daily after having lunch and dinner: Lie down straight on plain surface and breathe in normal breathing pattern for eight times, then turn around to right side and breathe for 16 times and then to left side and breathe for 32 times.

This application helps to make your digestive system stronger and spread out the food particles evenly throughout the system.

 

4 Yoga Poses That Hep You Sleep Better & Relax Your Body

 

When we face a stressful situation, sleep is the first thing we give up on. Not just that, for most of us dealing with the day to day pressures of life is enough to make us lose sleep. And before you know it, the unhealthy habit of not sleeping enough becomes your lifestyle. You should know that the amount of sleep you get is as important as the quality of sleep. Both, sleep deprivation and disturbed sleep have their consequences on our body and our mind. According to the National Sleep Foundation, adults should get at least 7 to 9 hours of sleep every day.

If you have trouble sleeping, here’s help. We asked Yoga instructor Ajit Singh Tapaswi from Bangalore to suggest some soothing yoga poses to help you get sound sleep.

1. Uttanasana (Standing Forward Bend Pose)

This intense stretching pose is known to relieve stress and reduce fatigue by calming your brain nerves. It is also great for treating headaches and insomnia that can hamper your sleep. Stand straight with your feet apart. Raise your hands above your shoulders and stretch gently. Then, fold your torso reaching towards the ground. Keep your knees straight. You can decide to place your palms on the ground (in front of your feet or next to them) or wrap them around your ankles. If it’s not possible, then cross your forearms and hold your elbows. Press your heels into the floor and keep your head and chest in. Now, as you inhale, stretch your front torso slightly and while exhaling emphasize on the forward bend. Hold the pose for about 30 seconds, release and then gently come back to the standing position.

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2. Viparita Karani (Leg Up The Wall Pose)

This asana is a restorative pose which means it improves your blood circulation. Find a wall and sit in front of it with your feet on the floor. Place a support like a bolster or a cushion under your lower back about half a foot away from the wall. Exhale and gently lie on your back stretching your legs against the wall such that the back of your legs press against the wall and your soles are facing upwards. Keep your sit bones as close to the wall as you can. Look up with your face and chin in one line. Open your arms sideways, lengthen your neck and keep your legs firm. If you do not wish to use the support, you can use your hands to support your hips and rise forming a curve in your body. With the help of a support, you can stay in this pose for as long as 5 minutes.

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3. Virasana (Hero Pose)

This asana is basically a meditative pose. It really helps you in calming you down and makes you physically and emotionally stable. It also helps in relieving tired legs.  Kneel down on the floor, with your knees bent and your legs folded underneath you. Let your hand rest on your thighs or you can also fold them in front of your chest. Bring your knees close so that the gap between your feet automatically widens. It should be wider than the width of your hips. The top of your feet should be flat on the floor and your spine should be straight. If you feel too much pressure on your knees, you can place a pillow between your calves and thighs. Hold the position for 30 seconds.

While you are in the sitting positions, it stimulates the pressure points on your feet that help in relaxing your whole body.  You can also use this position to meditate and breathe deeply. It instills a sense of quiet while making you aware of your mental state.

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4. Tadasana (Mountain Pose)

Regarded as the ‘mother of asanas’, tadasana is like the base from which all the poses emerge. This steady and concentrated posture of the pose can really help calm the mind. Stand straight with your feet slightly apart. Keep your hands hanging by your side. Make your thigh muscles firm and slightly turn them inwards while lifting your knee cap. Lengthen your tailbone and imagine a line of energy passing through your body. Lift your chest up and out and push your shoulder blades back. Keep breathing deeply. While inhaling, you will feel the breath travelling through your toes, stomach and up to the head. As you exhale, feel your breath going down from the head to the stomach and finally your feet. You can concentrate on a spot in front of you to avoid any distraction. This helps in increasing your mental awareness.

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A word of caution: Yoga expert Ajit suggests that these poses should not be performed right before you get into bed. Perform them in the evening, probably before dinner on an empty stomach. Also, just before you prepare to sleep you should meditate for about 5 minutes focusing on your breath to calm your senses and sleep peacefully.

 

How changing weather affects our sleep

The change in weather doesn’t only influence environmental conditions but has a great impact on our sleeping pattern too. As our body prepares to fall asleep, the internal temperature dips and stays on a lower side for a few hours before we wake up. Let’s discuss how different weather conditions impact our sleeping pattern.

How hot and humid weather affects our sleep?

Hot and sticky weather prevents our body from getting a deep sleep. The humidity in the atmosphere impacts the hormones required for a sound sleep. Excess heat and humid weather make it difficult to evaporate moisture from the body, making us feel hot and uncomfortable while sleeping.

This is not the only issue in hot and humid weather. High humidity can also encourage mould growth, which may affect our sleeping patterns if we get infected from mould allergies.

A few tips…

Keep your room well ventilated.

Avoid eating close to bedtime as this may impact digestion and increases body temperature.

Wear loose clothes and prefer lightweight and natural fibre linen for sleeping.

How cold weather impacts our sleeping pattern?

Studies suggest that cold weather supports the body’s natural sleeping process. As the ideal room temperature for sleeping is between 15 to 22 degree celsius, cold weather helps in maintaining this optimal room temperature. But if the temperature gets too low or above this range it can cause restlessness.

Some tips…

In winter, taking a bath with lukewarm water, one or two hours before sleeping helps in maintaining ideal body temperature required for sleep.

If the weather is too cold, extra layers of quilts can help in getting a sound sleep.

Do you know weather changes can be painful!

The weather conditions like temperature and humidity can trigger chronic pain. People with joint and body pain are more vulnerable to changing climatic changes. Their sleep gets disturbed and may make their condition worse.

According to a study at Tufts University and a Dutch study, cold weather and increased atmospheric pressure are also related to arthritis pain.

Decreased atmospheric pressure, extreme temperatures and humidity are associated with increased migraines issues.

The triggered illnesses and pains contribute to disturbed sleeping patterns.