Yoga and Bone Health

fitness with baqer

For osteoporosis and osteopenia treatment or prevention (bone), you have to focus more on yoga. A study led by Dr. Loren Fishman, which were reported in the journal Topics of Geriatric Rehabilitation.

Get plenty of calcium, vitamin D, and—yoga to get healthy Bone

741 participants were recruited for the study, via the internet, and 227 of them stuck with a daily or every-other-day yoga routine, labeled by the study’s abstract as either “fully compliant” or “moderately compliant.”  89% of the remaining participants were women, with an average age of 68. Over 80% of participants had been diagnosed with osteoporosis or osteopenia.

Researchers collected data on participants bone mineral density (BMD) at the start of the study and again ten years later.

Findings:  Bone mineral density improved for the 227 “fully compliant” and “moderately compliant” participants in their spines, hips, and femurs. Researchers wrote that “No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners.”

Moringa green juice

Green juice may sound like a weight loss trend and while some do testify it comes with weight loss powers, the essence of pure green juice is not designed to shed pounds alone. There are other benefits to gain besides a smaller jean size (which doesn’t equate to true health anyway).

We live in an acidic world. Processed food, cooked foods, and animal-based foods all leave an acidic ash in our bodies. It’s the one reason the raw food diet has become so popular: it promotes alkalinity, which means less inflammation for us so we’re feeling good and carrying loads of energy with us around the clock. An acid body leaves you tired, achy, depressed, and feeling like you need an extra pot of coffee to get you through the day. No fun, right?


An alkaline body keeps you feeling flexible, energized, and balanced, with a striking sense of calm at the same time. While it’s normal to feel a little draggy and achy some days, it’s not normal on a day to day basis. Filling your body with fresh, live, raw green foods, is one of the best ways to promote an alkaline body. And while your diet can be too alkaline, generally, most people don’t have that problem. Even healthy raw foods like fruits and raw grains, nuts, and seeds have a bit of acid to them, so they naturally balance things out.

Green juice is beneficial for alkalizing your body and a little will go a long way. It cleanses the blood, liver, digestive tract, and kidneys. It also provides support for all major organs of the body.

Green juice also helps your body absorb nutrients from leafy greens and veggies easier than it does when you chew them. Your body has to break down food to obtain nutrients, but with green juice, all the nutrients are immediately absorbed into the bloodstream so you benefit right away. This is one reason some people say that green juice curbs cravings – because the body is getting the nutrients it craves right from the get go. Magnesium is one of the most important minerals when it comes to blood sugar, sugar cravings, general fatigue, and irregularity. Plant-based foods are PACKED with magnesium, so when you consume green juice, you’re getting in a large dose of magnesium right away, versus having to chew and process tons of food at one time to obtain it. Other minerals like calcium and potassium are also quickly absorbed through green juice rather than when chewed.

Contact : Yogi Baqer

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Moringa smoothies
Moringa smoothies

Do you have Thyroid problem

Check Thyroid Glands

The thyroid, a small, butterfly-shaped gland below your Adam’s apple, pretty much rules your body, says Douglas Husbands, DC, CCN, a clinical nutritionist and chiropractor in San Carlos, California. It regulates your metabolism, explains Husbands, and an underactive thyroid (hypothyroidism) slows everything down—from your pulse and temperature to your energy level and the rate at which you burn calories. An overactive thyroid (hyperthyroidism), on the other hand, revs the body into overdrive.

According to the New York Times bestselling author and leader of Functional Medicine, Dr. Amy Myer, over 25 million of US citizens have problems with this gland, and almost half of them are not aware about the problem. 90% of abnormal function of the thyroid are diagnosed as hypothyroidism or under-active function. Symptoms are vague, and doctors may spend only few minutes to diagnose the cause when a patient complains about something. That’s why we will show you how to recognize if your thyroid gland is having some problem.

Symptoms for abnormal function of the Thyroid problem:

  • Excess weight or difficulties with losing weight
  • Depression, anxiety, and mood swings
  • Hormone imbalance like low sex drive or irregular periods
  • Feeling tired constantly, even if you slept for 8 hours
  • Constipation
  • Cold feet and hands
  • Lose of hair, brittle nails, and dry skin
  • Joint and muscle pain
  • Brain fog or loss of memory
  • Neck swelling or snoring

If you are suffering from any of the mentioned symptoms, you should immediately speak with a doctor, and take the needed test to diagnose the problem. For those who believe that they have thyroid gland problems, you can improve your gland with the following easy things.

10 Easy Things to improve your Thyroid:

  1. Consume iodine supplements and tyrosine (Thyroid hormones are made by your thyroid gland via the enzyme thyroid peroxidase which combines the amino acid tyrosine, the mineral halide iodie and hyrogen peroxide-Tyrosine is also an important cofactor for adrenal neurotransmitter synthesis, as it is converted In the adrenal glands into dopamine, norepinephrine, and epinephrine.-Tyrosine is found in soy products, chicken, turkey, fish, peanuts, almonds, avocados, bananas, milk, cheese, yogurt, cottage cheese, lima beans, pumpkin seeds, and sesame seeds.)
  2. Go gluten-free
  3. Consume high quality multivitamins (Organic herbs in Islamabad)
  4. Do yoga or another best method to deal with stress( Yoga Classes in Islamabad)
  5. Improve your gut health (helping our bodies digest and absorb nutrients, synthesize certain vitamins, and rally against intruders, such as influenza and toxic cancer-forming carcinogens. In addition to boosting our immune system, microbiota sends messages to our brain and helps regulate metabolism.)
  6. Get 8  hours of sleep
  7. Eat cruciferous vegetables in moderate (Becoz Cruciferous vegetables can potentially be goitrogenic (inducing goiter formation). They contain enzymes that interfere with the formation of thyroid hormone in people with iodine deficiency. Cooking for 30 minutes significantly reduces the amount of goitrogens and nitriles. At high intake of crucifers, the goitrogens inhibit the incorporation of iodineinto thyroid hormone and also the transfer of iodine into milk by the mammary gland.)
  8. Reduce chlorine and fluoride from your daily diet (Iodine deficiency is one of the major causes of hypothyroidism, but very few people know that this can be the result of three everyday chemicals.- Chlorine, Fluoride and Bromine. )


Yogic Breathing for Stress

Yogi Baqer at Julian Stupa Texila
Yogi Baqer at Julian Stupa Texila

Practice yoga & Meditation, relaxation, it contribute to reflection, focus, and peace of mind leading to improved self confidence and body empowerment. The key to a successful meditation is in your breathing.

The best way of breathing is called Diaphragmatic Breathing or belly breathing. Inhaling your breath into your belly allows the most oxygen into your body and combats the symptoms of stress.

Observe yourself right now. Does your stomach move out with each inhalation and in with each exhalation? When I am stressed, these actions are reversed which reduces the flow of oxygen to my brain and signals my body to stress out. When I take the time to observe my breathing and correct it, I immediately notice a difference; I feel more calm and at ease.

  • Inhale into your lungs and stomach for 4 counts
  • Hold your breath for 2 counts
  • Exhale slowly for 6 counts (make sure to squeeze all the air out of your stomach and lungs)
  • Repeat 10 times or until you calm down


Don’t Sit, Get Fit

Get fit and sexy
Movement ideas for your Lifestyle


Tips to be Lean , Healthy, Fit & Sexy

  1. Park far away from the restaurant for dinner
  2. Do an outdoor family activity on Sunday
  3. Explore a new place you haven’t been to in the city each weekend
  4. Hike on weekends in the mountains
  5. Join a gym/fitness program
  6. At the movies, sit at the top of the theater
  7. Take a walk around the grocery store before you shop
  8. At the mall, take the stairs instead of the escalator
  9. Walk around the mall before you start to shop
  10. Learn a new sport or physical activity
  11. Walk or bike as much as possible to your destination
  12. Use a pedometer and strive for 10,000 steps each day
  13. Take a walk after every meal
  14. Put things you use daily on the lowest shelf
  15. Set a weekly activity schedule
  16. Go to the farmers’ market
  17. Build a snowman if it snows and ride a Slip-and-Slide if it’s hot
  18. Walk the golf course rather than using a cart
  19. Substitute activities: Go hiking rather than to the movies
  20. Schedule a picnic and volleyball game with family or friends
  21. Keep pacing if you attend athletic games of your family and friends
  22. Replace your Sunday drive with a Sunday walk
  23. Join Power Yoga Classes
  24. Try interval walking wherever you walk: walk fast for 30 seconds and regular pace for one minute and keep alternating

Balance Hormones to lose weight with Yoga

10 Ways to Balance Hormones Naturally

The word ‘hormone’ is often used in popular culture as a reference to moods – or more specifically to mood swings such as those experienced by teenagers or pregnant women – but there is a lot more to the human endocrine system than temperament control. 

Hormones are the group of biochemicals in our body which regulate growth and development, libido and reproductive function, metabolism, and (yes) mood.  When these chemical messengers become unbalanced, we experience a whole slough of health problems.  Such imbalance may present only subtle symptoms such as irritability, poor digestion, fatigue, and weight-gain – many of which are often attributed to other causes.  When improperly treated, these persistent problems can be very frustrating and ultimately disheartening as cure after prescribed cure fail to make you feel well again.

Here is the good news:  There are plenty of easy and natural methods that you can use to balance your hormones and simultaneously improve many other aspects of your health and here are ten of the best of them!

1. Cut Out Vegetable Oils

10 Tips To Balance Hormones NaturallyThe human body requires a balance of saturated, monounsaturated, and polyunsaturated fats which it uses as building blocks to create healthy cells.  Studies have proven that a little bit is okay, however diets including an overabundance of polyunsaturated fats such as those found in vegetable, canola, peanut, and soybean oils, as well as margarine and shortening have the potential to cause a number of nasty health problems including varying degrees of hormone imbalance(1)(2).  Polyunsaturated fats are molecularly unstable and more prone to oxidation than other dietary fats.  In the absence of more appropriate stable fats, the human body is forced to use polyunsaturated fats to build and repair new cells.  Such activity can lead to cell mutation which in turn causes hormones to malfunction. 

Alternatives to oils high in polyunsaturated fat include uncooked virgin olive oil, avocado oil, real butter, and coconut oil (see below.)

2. Enjoy a Daily Dose of Coconut Oil

Coconut oil is regarded by many natural living enthusiasts and professionals as the healthiest saturated fat that a person can eat.  Among the benefits of virgin coconut oil is the ability to balance thyroid function by promoting the conversion of cholesterol into pregnenolone, one of the building blocks our bodies use to produce hormones.  As if that weren’t enough, coconut oil also contains medium chain triglycerides (MCT), a special form of fat that helps our bodies to maintain healthy weight by increasing metabolism and energy levels.  More energy means a stronger body and increased ability to perform day-to-day tasks, leaving more free time for fun activities, relaxation, and sleep – three things that can have a huge positive impact on overall happiness and well-being.

Oil may be extracted from coconuts through a few different methods.  For the best flavor and nutrient composition, go with cold-pressed or wet-milled virgin coconut oil.

3. Supplement with Magnesium

It isn’t possible for most individuals to get everything their body needs from food alone.  Fortunately there are supplements to fill in just about any gap in an otherwise healthy diet.  For promoting hormone balance, you may need to give your body a boost of magnesium.  Amidst its long list of health benefits, magnesium boasts three big boons to hormone regulation.  First and foremost, magnesium assists your body in the synthesis of ribonucleic acid (RNA) and deoxyribonucleic acid (DNA) which are literally the building blocks of life.  Magnesium also helps your digestive tract to absorb proteins and fats which are needed for the production of healthy hormones.  Finally, magnesium is a precursor to the production of serotonin – the stuff that makes you happy (or depressed when it’s out of balance.) 

Magnesium supplements can be found in several different forms, all of which will have a similar positive effect on your health.

4. Soak Up Some Vitamin-D

There is a reason that sunlight feels great on your skin – a reason that sunbathing has been one of the animal kingdom’s most favorite pastimes for as long as we’ve been alive on this planet.  Vitamin D is naturally produced by the photochemical reaction that occurs in our skin cells when they are exposed to sunlight, or – more specifically – to ultraviolet B rays in sunlight.  Vitamin D binds to a carrier protein present in the blood then travels through the circulatory system to various organs (brain, heart, reproductive organs, intestines, bones, kidneys, etc.) regulating essential functions such as DNA/RNA production, the immune and neuromuscular systems, and hormone production.  Without it, our endocrine system is handicapped.  As an important part of naturally balancing hormones, try to get out in the sun a little more often.  Exercise outdoors when you can.  Alternately, you should at least chose a supplement that contains Vitamin D such as this one.

5. Eat More Gelatin

This may sound silly to some, but eating gelatin (real gelatin, not the processed kind found in many commercial desserts) can work wonders to naturally balance your hormones.  Gelatin is packed with calcium, magnesium, and phosphate – minerals that promote healthy digestion and hormone production.  Be sure to buy gelatin that is certified free of harmful chemicals, as some such toxins found in processed food actually mimic hormones and may further disrupt an already unbalanced endocrine system!

6. Avoid Toxins

Toxins found in plastics, household cleaners, and pesticides can interfere with healthy hormone function by mimicking hormones that your body needs to function properly.  Avoid cooking food in plastic containers and swap out plastic storage containers for glass jars.  Trade your teflon-coated pots and pans for cast iron or stainless steel.  Also, try to consume only organic fruits and vegetables.  Likewise, replace chemicals like ammonia and bleach withall-natural household cleaners.  Finally, remove toxins from your tap water using a reverse-osmosis or activated charcoal filter.

7. Cut Out Caffeine

10 Ways to Balance Hormones NaturallyThis may sound like difficult advice to follow for many people, but too much caffeine in the blood stream can aggravate an existing endocrine imbalance.  If you aren’t willing to eliminate caffeine from your diet altogether, at least try to cut back.  Substitute caffeine-free or low-caffeine herbal teas instead of coffee.  Avoid caffeinated sodas as they can cause more than just hormone problems.  Start slow if you currently drink a lot of coffee, black tea, or soda.  Even one less caffeinated beverage per day can have a positive impact on hormone health.

8. Get Enough Sleep

Lack of sleep piles added stress on your body and severely hampers the ability of your endocrine system to regenerate and regulate healthy hormones.  There are many factors that may contribute to a person’s inability to rest – improper diet and lack of time being the two biggest ones.  If you find catching quality zzz’s to be a struggle more often than not, try a couple of these 7 DIY recipes for a perfect nights sleep.

9. Exercise Wisely ie Power Yoga

There is a popular misconception that a solid, hard workout is one of the keys to naturally regulating moods.  The reality is that a combination of light cardio and heavy lifting benefits hormone balance more than working yourself into exhaustion.  Excessive cardiovascular activity can actually have a negative impact on an already stressed endocrine system.  Instead try jogging, swimming, or even something as simple as going for a walk in the park for a workout that is both low-stress and good for your heart.  Follow up with a lifting routine composed of short sets using heavy weights which will further benefit your body by triggering the release of healthy hormones into the blood stream and same effect can be triggered by Power Yoga Vinyasa Flow.

10. Balance Leptin

Leptin imbalance is another common problem that causes hormone disruptions, especially in over-weight individuals.  Because this hormone is directly related to metabolism of stored fats, the single most obvious symptom of leptin imbalance is frequent cravings, also known as ‘the munchies.’  If you’re prone to nighttime snacking and powerful cravings (often for foods high in calories, carbohydrates, and fat) you may have developed a leptin resistance.  To begin the process of reversing leptin imbalance, start by avoiding foods like high fructose corn syrup, simple carbs (white bread, white rice, white sugar), and high quantities of grains.  When you buy groceries, stay away from packaged foods.  Instead, go for unprocessed produce and meats that are high protein and healthy fats like salmon, tuna, mackerel, grass-fed beef, olives, avocados, and eggs (the whole egg, not just the whites!)  Last but not least, fight the urge to snack.  Constant eating will only aggravate the problem.  Instead, try to eat small balanced meals timed about 4 hours apart.  This will recondition your body to a healthy eating schedule.

Repairing a hormone imbalance takes time and for all of the potential changes involved, it may seem overwhelming.  Take things one step at a time.  Write out a plan and keep notes on your progress.  While it may be very difficult at first, after about two weeks of structured eating, sleeping, and chemical-free living you will feel significantly better!