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Gut Health and Exercise: Improving Workouts with Proper Nutrition

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How Your Gut Health Affects Your Sleep, Rest and Recovery

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Guide to Ayurvedic Practices for Joint Health Maintenance in Athletes

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<h2>What Is A Colon Cleanse?</h2>As the name implies, a colon cleanse is a procedure to clean your colon. The main aim of the colon cleanse procedure is to flush out any residual or toxic content of the large intestine. Our body, especially our colon, is innovatively capable of self-cleaning. However, due to modern lifestyle and dietary habits, our body may need assistance to flush the residues out.It is just like giving your car a service once in a while. This colon cleanse is usually done through colonic irrigation, enemas, or dietary detoxes.&nbsp;<ul><li>Colonic Irrigation: A medical procedure of infusing water into the colon. It is done through a tube inserted into the rectum.</li><li>Enemas: A method of using liquid introduced into the rectum. It helps stimulate bowel movements.</li><li>Dietary Detoxes: Programs that involve consuming specific juices or supplements that can initiate bowel movements and thus aid in cleansing the colon.</li></ul><h2>Potential Benefits Of A Colon Cleanse</h2><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Image_2_Potential_Benefits_Of_A_Colon_Cleanse_be36887e03.jpg" alt="Image 2 -Potential Benefits Of A Colon Cleanse.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Image_2_Potential_Benefits_Of_A_Colon_Cleanse_be36887e03.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Image_2_Potential_Benefits_Of_A_Colon_Cleanse_be36887e03.jpg 500w," sizes="100vw">If you are wondering what a colon cleanse does to your body, let's discuss some of the potential benefits of a colon cleanse:1. Improved Digestion And Gut HealthRemoving build-up waste from your colon can increase its smooth functioning. When the colon function becomes smooth, it helps digestion a lot. Moreover, it can potentially reduce symptoms like constipation and bloating.2. Enhanced Nutrition AbsorptionThe colon primarily absorbs water and electrolytes. Your small intestine is where nutrient absorption mainly occurs. Having a clear colon can indirectly affect nutrient absorption by the small intestine.3. Feeling Light And EnergeticAfter a colon cleanse, you can feel a lightness in your body. This can improve your physical activities and will provide you with an energy boost. Psychological factors also play a great role in the feeling of this lightness.These are some of the key benefits of doing colon cleanse. However it is alo crucial to understand potential risks associated with it.&nbsp;<h2>Risks and Concerns of Colon Cleansing</h2>First of all, medically, not everyone is fit for colon cleansing. There are some risk factors that need to be considered before doing colon cleansing.<ul><li>Dehydration: The process of evacuating accumulated wastes from your colon can also cause fluid loss from your body. This may lead to dehydration.</li><li>Imbalance Of Electrolytes: Electrolyte imbalances can result from improper colon evacuation and can cause severe health problems.</li><li>Bowel Perforation: If not properly done, colon cleansing can cause perforation to your bowel wall.</li><li>Infection: The chances of infection are present when you administer unsterile liquids into your colon.</li></ul>All these are risk factors that may come up if the colon cleansing is not done properly. It is your duty to ensure you are availing of the service from a reputed and safe place where expert guidance is available, like Nirva Health.In addition, people with chronic health conditions are also not advised to take colon cleansing unless advised by a medical practitioner.&nbsp;<h2>Natural Alternatives to Promote Digestion</h2><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Image_3_Natural_Alternatives_to_Promote_Digestion_cc16907b87.jpg" alt="Image 3 - Natural Alternatives to Promote Digestion.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Image_3_Natural_Alternatives_to_Promote_Digestion_cc16907b87.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Image_3_Natural_Alternatives_to_Promote_Digestion_cc16907b87.jpg 500w," sizes="100vw">When it comes to staying healthy, you can always opt for natural methods. Instead of artificial methods like colonic irrigation or enemas, you could actually try out some of the natural methods listed below for colon cleansing:<h3>1. Fibre-Rich Diet</h3>Following a high-fibre diet will always upgrade your health. Fibre-rich food items like vegetables, fruits, whole grains, and legumes can improve your digestive ability. Also, a fibre-rich diet can improve the bulk of the stool, thus helping prevent constipation.&nbsp;<h3>2. Proper Hydration</h3>Always try to drink plenty of water. Adequate hydration helps soften your stools. It aids in regular bowel movements. If you are well hydrated, you are less likely to experience constipation or other digestive issues.<h3>3. Probiotics And Fermented Foods</h3>Probiotics are something which is gaining immense attention at present. When you look around, you can see brands promoting their food products claiming to have probiotics!&nbsp;So, what are probiotics? But, before answering the question, knowing about the reality of your gut is important.&nbsp;Did you know that the human gut holds a very large number of beneficial bacteria? These are collectively called gut microbiomes. The correct balance of the gut microbiome is essential for maintaining a healthy digestive system.Now, coming back to the question, in simple terms, Probiotics are food and health products that have live, beneficial microbes. Intake of probiotic foods contributes to the healthy balance of the gut microbiome.Probiotics are typically found in fermented foods. Some of the common fermented foods are yoghurt, kefir, sauerkraut, and kimchi. Thus, these food items can improve your gut health by promoting a healthy balance of gut bacteria.&nbsp;Now, you are aware of what colon cleansing is, its benefits and risk factors. We have also looked at the natural alternatives to it.&nbsp;Read on to know when you can actually think of undergoing a colon cleanse.&nbsp;<h2>When To Consider A Colon Cleanse</h2>So, when will you feel like getting a colon cleanse?&nbsp; Of course, when your digestive system is in trouble, right? The following are the two important stages where a colon cleanse is advised:<ul><li>Preparation For Medical Procedures: Cleansing may be necessary before medical procedures such as colonoscopy. This helps establish clear visibility of the intestinal walls.</li><li>Severe Constipation: If you are experiencing chronic constipation and dietary changes have not alleviated it, you can consider colon cleansing. Medical advice should be sought before considering any form of cleansing.</li></ul>Now, here's something interesting. Have you thought of what traditional medicines offer in correspondence to a colon cleanse? The next session deals with what Ayurveda can offer as an alternative to a colon cleanse.<h2>Basti In Ayurveda</h2><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Image_4_Vasti_In_Ayurveda_57844bb423.jpg" alt="Image 4- Vasti In Ayurveda.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Image_4_Vasti_In_Ayurveda_57844bb423.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Image_4_Vasti_In_Ayurveda_57844bb423.jpg 500w," sizes="100vw">The panchakarma procedures in Ayurveda are the most popular alternative therapies. Among them, basti is an important technique involved in many treatment protocols advised in Ayurveda.As said earlier, basti is not just mere colon cleansing. It has numerous health benefits.This method differs from conventional colon cleanses. It uses medicinal substances tailored to individual needs rather than merely flushing out waste.<ul><li>The basti procedure is known for its ability to detoxify and purify not just the intestines but also the entire body.&nbsp;</li><li>It can stimulate colon secretion and also help improve overall health by addressing various ailments associated with vata dosha (the air element in Ayurveda).&nbsp;</li><li>The basti procedure works through the rich blood supply found in rectal areas. Thus, the instilled medicinal substances are absorbed and spread across the body. It provides systemic benefits rather than just bowel cleansing.</li></ul>Another aspect is that you can tailor the procedure according to your individual needs. The different mixtures of medicines, the quantity, the time of administration, and the time of retention of the medicine. All these aspects can alter the net effect of the procedure.In simple terms, the indications and benefits of basti are vast. You can even use it as a mere colon cleanse or as part of a treatment for a severe disease. All you have to do is consult an Ayurvedic practitioner and seek expert medical advice.<h2>Wrapping It Up</h2>Actively finding ways to keep your body healthy is a great aspect of life. Colon cleansing is an amazing way to reboot your digestive system. Even though colon cleansing has numerous digestive benefits, it has associated potential health risks, too. Utmost caution should be taken when you approach such practices.Instead of opting for aggressive cleansing methods, it is always better to adopt natural remedies. Try to follow a fibre-rich diet, maintain hydration, and include probiotics in your daily regimen. These practices can effectively promote your digestive health.If you are considering more traditional approaches like vasti, it is advisable to consult with a qualified Ayurvedic practitioner. At Nirva Health, we provide personalised treatment plans based on your individual health needs and preferences. Understanding how your body functions naturally will help you make informed decisions about your health.

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<h2>What are Marionette Lines?</h2>Marionette lines, or vertical wrinkles, form between the mouth and chin beside your lips. You can also call them smiling or laughing lines.&nbsp;Let's help you get rid of these depressing lines with the help of the best facial exercises for lines around the mouth.<h2><a href="https://www.nirvahealth.com/face-yoga">8 Best Face Yoga Exercises for Marionette Lines</a></h2>Relax and calmly learn how to perform each step of these unique face yoga exercises with us.&nbsp;<h3>Preparation Before the Exercises</h3>Sit in a comfortable place and relax. It's best if you keep the environment around you calm.<ul><li>Take a few deep breaths and release tension.</li><li>Massage gently using your two fingers on your chin, cheeks and temples for 5 seconds each.</li><li>Relax and retake a few deep breaths.</li></ul>Now, we will go through each exercise one by one.<h3>O-Shape-Exercise</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/O_Shape_Exercise_baea5d0433.jpg" alt="O-Shape-Exercise.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_O_Shape_Exercise_baea5d0433.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_O_Shape_Exercise_baea5d0433.jpg 500w," sizes="100vw">‘O’ shape exercise will tighten the muscles around your lips. Moreover, it acts as an excellent exercise for lip wrinkles, too.<h4>How to Perform?</h4><ul><li>Make an O shape with your mouth.</li><li>With your index fingers, tap both sides of your mouth.</li><li>Move the fingers from your lips to your cheeks (in the upward direction.)&nbsp;</li><li>Practise the same movement for five minutes.</li></ul><h3>Smile Lifter</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Smile_Lifter_0b2cbaedca.jpg" alt="Smile Lifter.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Smile_Lifter_0b2cbaedca.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Smile_Lifter_0b2cbaedca.jpg 500w," sizes="100vw">A smile lifter will naturally lift the corners of your mouth and tone the cheek muscles. It is one of the core face yoga exercises for marionette lines.<h4>What Should You Do?</h4><ul><li>Move your jaw forward.</li><li>Curl your lips over your teeth.</li><li>Smile and keep the corners of your lips at the same level.</li><li>Lift your chin and try to touch your tongue to the roof of your mouth.</li><li>Hold the position for 10 seconds.</li><li>Repeat the same a few times.</li></ul><h3>Cheek Lifter</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/cheek_Lifter_0f6ad562d2.jpg" alt="cheek Lifter.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_cheek_Lifter_0f6ad562d2.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_cheek_Lifter_0f6ad562d2.jpg 500w," sizes="100vw">The face yoga technique of the cheek lifter will help pull up muscles responsible for the depressing marionette lines. Toning these muscles helps you erase your marionette lines.<h4>How Can You Perform?</h4><ul><li>Cover your cheeks with your palms.</li><li>With all four fingers, push on the side of your lips.</li><li>Curl your lips inwards over your teeth.</li><li>Lift your cheeks as you smile.</li><li>Inhale and keep in position for 5-10 seconds.</li><li>Repeat this five times.</li></ul><h3>Pencil Technique</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Pencil_Technique_0c69ceedeb.jpg" alt="Pencil Technique.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Pencil_Technique_0c69ceedeb.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Pencil_Technique_0c69ceedeb.jpg 500w," sizes="100vw">The said face yoga technique engages the muscles around your lips, chin, and neck, helping them become more toned and flexible. If you have&nbsp;<a href="https://www.cambridge.org/core/journals/journal-of-smoking-cessation/article/abs/cigarette-smoking-and-facial-wrinkles-a-review-of-the-literature/1F8FA1EB004A15BFC70FF9C826055D25">smoker lines</a>, you should practise this technique of face yoga for smoker lines.<h4>How to Perform?</h4><ul><li>Purse your lips to hold the pencil between.</li><li>Now, try to move your jaw forward and backwards.</li><li>Tilt your face upwards to the left.</li><li>Hold for 5 seconds.</li><li>Now, turn to the right and hold for 5 seconds.</li><li>Repeat three times.</li></ul><h3>Puffy Cheeks</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Puffy_Cheeks_0d05647c4e.jpg" alt="Puffy Cheeks.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Puffy_Cheeks_0d05647c4e.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Puffy_Cheeks_0d05647c4e.jpg 500w," sizes="100vw">The puffy cheeks facial yoga exercise lifts and fends your cheeks by stimulating circulation. Further, you're in for a bonus. It will definitely help with all the pesky wrinkles around your mouth.<h4>What Should You Do?</h4><ul><li>Fill your mouth with air and puff your cheeks.</li><li>Place one of your palms on your lips.</li><li>Tap your puffed cheeks gently with the fingertips of your other hand.</li><li>Carry the process out for both your cheeks for 30 seconds each.</li></ul><h3>Tongue Stretch</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Tongue_Stretch_1eb2f24c9a.jpg" alt="Tongue Stretch.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Tongue_Stretch_1eb2f24c9a.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Tongue_Stretch_1eb2f24c9a.jpg 500w," sizes="100vw">Tongue stretch is a tension stretch you feel around your mouth when the muscles work well. So, the tension around the mouth gets reduced. It works as a great facial exercise for jowls and facial lines.<h4>What Should You Do?</h4><ul><li>Extend your tongue outside like a lion as far as possible. In other words, you should touch your chin with your tongue.</li><li>Hold in the position for 10 seconds.</li><li>You can feel the stretch around your mouth.</li><li>Repeat this for at least five times.</li></ul><h3>Jawline Definer</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/Jawline_Definer_b0b3b35255.jpg" alt="Jawline Definer.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_Jawline_Definer_b0b3b35255.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_Jawline_Definer_b0b3b35255.jpg 500w," sizes="100vw">Along with working on marionette lines, jawline definer helps you define your jawline.<h4>What are the Steps to Perform?</h4><ul><li>Tilt your head backwards and lift your chin.</li><li>Close your mouth and move your jaw forward.</li><li>Hold for 5 seconds.</li><li>Come back to the starting position.</li><li>Repeat this movement ten times.</li></ul><h3>The 'L' Shape and Lift</h3><img src="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/The_L_Shape_and_Lift_10ce20d4c7.jpg" alt="The _L_ Shape and Lift.jpg" srcset="https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/thumbnail_The_L_Shape_and_Lift_10ce20d4c7.jpg 245w,https://nirva-strapi-soure.s3.us-west-2.amazonaws.com/small_The_L_Shape_and_Lift_10ce20d4c7.jpg 500w," sizes="100vw">Practising the' L' shape and lift face yoga exercises encourages your lips to go upwards instead of downwards. Thus, it makes them one of the best facial exercises for marionette lines. After all, strengthening the muscles between your lips and chin can also help tone your lower jaw.&nbsp;<h4>How Can You Perform Them?</h4><ul><li>Make an L shape with your thumb and fingers of both hands at a 90-degree angle to each other on your face. How? The answer is by placing the fingers on each of your cheeks and the thumbs on your chin, touching each other.</li><li>Pull the cheeks a little backwards without much pressure.</li><li>Press your lips against each other as you do the above step.</li><li>Hold this for 15 seconds.</li><li>Relax and repeat at least five times.</li></ul>You can strengthen all the muscles causing marionette lines by doing all the above exercises. Doing so can beautify your smile naturally.&nbsp;<h2>Incorporating Face Yoga Exercises for Marionette Lines Into Your Daily Routine</h2>Let us give you an idea about how to practise these face yoga exercises daily. Here you go!<h3>Morning Smile with Morning Sunshine</h3><ul><li>Cleanse with a hydrating cleanser.</li><li>Wake your muscles up with an easy face yoga routine.</li><li>What could this easy-peasy routine be? Add cheek puffs, smile lifter and cheek lift.</li><li>Apply a natural toner that can balance your skin's pH.</li><li>Apply a natural face serum rich in antioxidants.</li><li>In the end, apply a good sunscreen with an SPF of 50.</li></ul>P.S. Always use skincare products that suit your skin type. If you're trying on a new one, ensure you do a patch test on your inner elbow.<h3>Mid-Day Smile Lifter</h3><ul><li>Hydrate your skin once in a while between your daily chores.</li><li>Use a good facial mist that contains rose water or chamomile for a refreshing twist.</li><li>Do some 'O' shape facial yoga exercises.</li></ul><h3>Evening Routine&nbsp;</h3><ul><li>Cleanse and remove your makeup. Detoxify your skin of the impurities of the day.</li><li>Practise face yoga for marionette lines, wrinkles, sagging skin, and other skincare concerns. Doing so will also help you release muscle tension.</li><li>Apply a natural toner to relax your skin and replenish it.</li></ul><h3>Before Bed Relaxation</h3><ul><li>Do face massage with a natural face oil or serum before sleeping. Doing so will help you enhance blood circulation and lymphatic drainage.</li><li>It is essential to relax your body into sleep. You can perform gentle breathwork exercises before you hit the sheets.</li><li>Further, hydrate yourself with a glass of water.</li><li>Lastly, sleep on your back to minimise face wrinkles and creases caused by pillow pressure.</li></ul><blockquote>“The most natural way of practising face yoga is by adding ayurvedic essential oils. Try adding face yoga ayurvedic oils like kumkumadi oil for the added benefit of nourishment and relaxation,” says Dr Khusboo Jain, Senior Yoga Coach at Nirva.</blockquote>For more tips and tricks, contact our face yoga experts to clarify doubts about how to go about your daily face yoga routine! They can guide you to work out a personalised routine of facial exercises for your marionette lines.<h2>The Key Takeaways</h2>The face yoga exercises for marionette lines listed above can help strengthen the facial muscles. Yes, where marionette lines often appear, thereby reducing the appearance of such lines and helping to lift your smile naturally. It will be best if you are consistent with this routine. Why? So that your facial muscles work efficiently to make your skin firm.&nbsp;These face yoga exercises for lines around the mouth are simple, non-invasive and worth every effort to practise.

Dr J S S Dev

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Dr J S S Dev

About Doc

Latest Articles by the Author

The Gut-Brain Connection: How Your Gut Health Affects Your Mental Well-Being

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