Saturday, October 21, 2017

10 Foods that Help Prevent and Fight Diseases

Your diet reflects your health!
The healthier your diet is, the less you will become sick – and vice versa. Good and healthy food choices provide a well-balanced mix of antioxidants, vitamins, minerals and other beneficial compounds that help keep you healthy.
But as people are becoming busier in this fast-paced world, many have begun to rely on highly processed, inflammation-producing foods. This ultimately results in poor health.
However, you can reverse many of the effects of a poor diet by eating healthy and including disease-fighting foods in your diet. Always remember that when it comes to taking care of your health, prevention is the key and it is never too late to take steps toward better health.
Here are the top 10 foods that help prevent and fight diseases.

1. Lemon for Obesity

Obesity is defined as abnormal or excessive fat accumulation that may impair health. Obesity is linked with cardiovascular disease, diabetes, musculoskeletal disorders and even some cancers (including endometrial, breast, ovarian, prostate, liver, gallbladder, kidney and colon).
According to the World Health Organization (WHO), more than 1.9 billion adults were overweight in 2014. Of these, over 600 million were obese. The figure is expected to rise in the coming years.
To help aid weight loss and protect yourself from the clutches of obesity, start your day with lemon water.
Lemon helps improve digestion and aids detoxification, removing toxins from your body that slow down your metabolism.
A 2008 study published in the Journal of Clinical Biochemistry and Nutrition suggests that supplementation with lemon polyphenols suppressed weight gain and fat accumulation.
A 2016 study published in the Journal of Ayurveda and Integrative Medicine suggests that drinking lemon juice and honey mixed in water over four days of fasting may be useful for reducing body weight, body mass index (BMI), fat mass, free-fat mass and total serum triglycerides in healthy individuals. This might help prevent obesity and hypertriglyceridemia.
Another 2016 study published bythe American Chemical Society reports that citrus fruits contain plenty of vitamins and substances, such as antioxidants, that can help prevent harmful effects of obesity. The study was done in mice that were fed a Western-style, high-fat diet.

2. Turmeric for Arthritis

Arthritis is a joint disorder in which one or more joints become inflamed. There are more than 100 different types of arthritis, and it can cause severe pain in the affected joints.
According to the CDC, an estimated 54.4 million U.S. adults (22.7 percent) suffered from some type of arthritis from 2013 to 2015. By 2040, an estimated 78 million U.S. adults (26 percent) may be diagnosed with arthritis.
Living with arthritis is extremely painful. But you can manage arthritis and other pain-related problems with turmeric.
Herbalists have used turmeric for centuries as a natural remedy for several ailments. It contains a compound called curcumin, which has anti-inflammatory properties. In addition, turmeric’s antioxidant property destroys free radicals in the body that damage cells.
A 2003 study published in the Journal of Alternative and Complementary Medicine highlights that curcumin inhibits a number of different molecules that play a role in inflammation.
A 2016 meta-analysis published in the Journal of Medicinal Food reports that there is scientific evidence of the efficacy of turmeric extracts and curcumin for alleviating the symptoms of joint arthritis. However, researchers said more rigorous and larger studies are needed to confirm its therapeutic efficacy for arthritis.
Add fresh turmeric juice to your regular smoothie or juice. Another option is to drink a glass of warm milk mixed with 1 teaspoon of turmeric powder daily before going to bed.

3. Beets for Anemia

More and more people are becoming anemic, a condition that occurs when the body’s red blood cell count is less than normal.
According to the WHO, anemia affects 1.62 billion people, which is about 24.8 percent of the global population.
When you’re anemic, your blood can’t deliver the proper oxygen supply to your organs and tissues. This can affect the functioning of different body organs.
o combat anemia, one of the best foods is beetroots. Beetroots have a significant amount of iron that helps in regeneration of red blood cells. Also, being sweet and full of fiber and vitamin C, beets make a delicious and nutrient-packed addition to any meal.
A 2013 study published in the IOSR Journal of Nursing and Health Science reports that intake of freshly prepared beetroot juice leads to a highly significant improvement in hemoglobin level.
Similarly, a 2017 study published in the International Journal of Nursing Education and Research reports that there is improvement in hemoglobin level with the use of beetroot juice with jaggery.
Blend 1 medium-sized beetroot along with carrots and spinach in a juicer, and drink the juice daily. You can also eat beets as a cooked vegetable or in a salad.

4. Yogurt for High Blood Pressure

High blood pressure is a silent killer, as it can cause blood vessel damage that leads to heart disease, kidney disease, a stroke and other problems. An estimated 75 million Americans have high blood pressure, according to the Centers for Disease Control and Prevention (CDC).
To keep your blood pressure under control, start eating low-fat yogurt. Yogurt is an excellent source of calcium, potassium, magnesium and other heart-healthy nutrients that can help lower your blood pressure. Plus, it has compounds that help inhibit angiotensin converting enzyme (ACE) much like the ACE inhibitor drugs.

Monday, September 18, 2017

Healthy Foods That Reduce Stress and Depression

Nowadays most people lead hectic lifestyles. For that, there is a considerable amount of stress faced by most people in their lives. It is known that stress does not produce good effects on the health. If one faces stress for a long period of time it can cause negative effects on the body, behavior and moods. It can also adversely affect short term as well as long term physical problems such as learning abilities, impaired memory, coronary heart disease, high blood pressure and a compromised immune system. There are many ways to reduce stress such as taking up yoga, exercise and even the right food in order to counteract stress.
Top 15 Super Foods to Fight Stress
1.    Green Tea
Green tea has many helpful properties which can help to reduce stress and calm the mind.
•    Green tea contains powerful antioxidants such as flavonoids, polyphenols catechins among others
•    These antioxidants help to create a positive mod
•    They can bring on a calming effect on the mind and body
If one is undergoing a stressful situation, it is best to opt for several cups of green tea during the day. It is also preferable to opt for black tea as well. Both types of tea are known to have beneficial plant compounds that can help to counteract the effects of stress on our lives.
2.    Blueberries
Blueberries have many benefits and most of them also prove effective towards handling stress.
•    Blueberries are packed with antioxidants which can help to reduce the stress levels
•    The vitamins C and E that these berries contain as well as minerals like manganese and magnesium are helpful when it comes to handling the effects of stress
•    If the blueberries are consumed regularly you will be able to handle insomnia, mood disorders and depression
This fruit is beneficial in many ways. One can even use these berries to make shakes and desserts of they are trying to lose weight.
3.    Milk
You might have scoffed at your mom when she told you to drink milk regularly, but research shows that milk intake on a regular basis can help to counteract stress.
•    Even a glass of skim milk has good amount of antioxidants
•    There are essential vitamins and minerals like vitamins A, D  as well as calcium and protein
•    Free radicals that are released when one is stressed are fought by such nutrients
•    One will surely feel calmer when one drinks a glass of milk
Indeed, a great way to start the day is to have a bowl of whole grain cereal along with skim milk. One could also opt for other milk based products like yogurt or cottage cheese.
4.    Spinach
This green vegetable offers many nutritional benefits that help to counter stress.
•    It is a rich source of vitamins C, A and B complex
•    There are any minerals included here like potassium, calcium, phosphorous and magnesium
If one consumes a cup of spinach daily they will surely feel the relaxing effect of the vegetable on themselves. One can add the vegetable in their wraps, sandwiches as well as in omelets or salads. The vegetable is known to have other beneficial nutritional properties for which the immune system is also well fortified by its regular consumption.
5.    Almonds
Almonds among nuts are great snack options when one is stressed.
•    The nuts are high in vitamins like B and E
•    The minerals that it contains are healthy oils, zinc and magnesium
•    It is a great form of fiber
One can consume the nuts in their raw or the roasted form. The nuts are frequently added in baked items and desserts. Not only are the stress hormones reduced, blood pressure is reduced and energy levels boosted when one takes up a handful of almonds every so often.

8 Simple Detox Lemon Water Recipes for Weight Loss

Who doesn’t want that shapely body, where every part of the body is perfect, starting from the hands and legs to your skin? But the most important thing here is to get a healthy body, which will ultimately help you to get and maintain a healthy body shape. And in this process to make yourself healthy as well as getting a perfect figure, one thing will definitely help you and that is detoxifying your body, commonly known as detox.
Every day we get exposed to toxins through food, drinks and air and when the toxins get deposited in our body over a period of time, it badly affects our body.  Detox is the physiological process of the body, which is carried out by the liver. It cleanses the body and keeps it healthy by removing the toxins from it. It also makes the body perform more efficiently. This cleansing process speeds up the metabolism, thus burns more calories. And burning more calories helps to lose weight to a great extent.

Detox Lemon Water Recipes for Weight Loss

Water works as a natural detox, but when you combine it with lemon, it works wonders to lose weight. Lemon is a good diuretic, which will help you get rid of water weight. The high content of Vitamin C in it also helps to lose weight. The consumption of Vitamin C breaks down the fat that is stored in the body, the main cause of weight gain.
So you can have the lemon infused water to gift yourself a wonderful well-shaped body. There are many detox lemon waters that you can prepare at home to lose weight and get that perfect 10 figure with a flat tummy.

1. Take Lemon Juice in the Morning

To kick start your weight loss program, the first thing you should do to take a glass of lemon juice. It will help in good digestion and spur up your energy level to do your whole day’s work, which will burn more calories and ultimately help you to lose weight.
Thing You Need
  • Lemon juice – 2 tbsp
  • Water – 1 glass
Thing You Should Do
  1. After getting up from the bed, take 1 glass of water.
  2. Add 2 tbsp lemon juice to the water.
  3. Stir it well and drink.
  4. Drink this detox lemon water every day to boost your energy level and lose weight.

2. Lemon, Watermelon, Ginger and Mint Water for Flat Tummy

This lemon infused water includes various ingredients, such as lemon, watermelon, ginger, mint and filtered water. The intake of this lemon water will flush out the toxins and keep you hydrated. Drinking this water will make you feel full, for which you will consume less food. And less food means more weight loss.
Watermelon contains an organic compound, known as citrulline. It is an amino acid that cleanses the liver and kidneys of ammonia. 
Watermelon not only reduces belly fat, but also helps in the overall weight loss. It is a low calorie and low-fat food, so when you eat it, you feel full without adding any calorie. Apart from that it is also one of the best natural diuretics that help to check and flush out the unnecessary water that is retained in the body.  Thus watermelon helps in weight reduction that is caused due to unnecessary water retention in the body.

Monday, August 21, 2017

15 Safe & Effective Home Remedies for Cataract

Cataract is a common eye disease, which generally occurs to older people. People who are over 60 often experience blurry or cloudy vision and the culprit here is none other than cataract. It can affect one or both the eyes.
You will be surprised to know that cataract is the main cause of blindness in the world. According to Prevent Blindness America (PBA) over 30 million Americans are going to be affected by cataract by the year 2010.

What Causes Cataract

The lens of our eyes mainly consists of water and protein. The protein is arranged in such a way that it keeps the lens the clear and allows the light to pass through the lens. But as the person gets older, the protein starts to build up in the lens of the eyes.  It first affects a smaller portion of the lens but as the days pass by it may affect the whole lens and makes it difficult to see.
Age is the most common cause of cataract but apart from that, there are many other reasons due to which cataract can occur to a person.
Medical Conditions: It occurs due to certain medical conditions like diabetes, atopic dermatitis, eczema, ichthyosis, basal cell nevus and pemphigus.  It also occurs due to hypertension and obesity.
Medication: There is a chance that you may get affected with cataract if you are using some medication like corticosteroids.
Smoking and alcohol consumption: If you are abusing your body by regularly consuming alcohol and smoking, then there is a chance that cataract may affect you soon.
Vitamin deficiency: Insufficient beta carotene, selenium, Vitamin C and E in your body can make you prone to cataract.
Trauma: In this case, the person gets cataract due to some eye injury or inflammation.
Radiation: Radiation of ultra violet rays from the sun is another known cause of cataract. Radiation from microwave and X-rays can also cause cataract.
Congenital: Sometimes babies born with cataract. It may be caused due to some infections in the womb or due to poor development of the baby in the womb.

What are the Symptoms of Cataract

Cataract can lead to blindness if it is not diagnosed in its earlier stage. So it is important for you to know the symptoms of cataract and go for proper treatment to prevent it or stop it from progressing further.
  • Gradual decline in vision
  • You can find light from the sun or lamp too glaring
  • Driving at night becomes difficult
  • Blurry and cloudy vision
  • You may experience double vision
  • Need to change eye glasses frequently
  • Experience of the fading of colors
  • Older people with cataract experience nearsightedness
  • Discoloration of the pupil
  • Your eyes become sensitive to bright light

Types of Cataract

There are basically three types of cataract which include:
Nuclear Cataract: In this type, cataract affects the center of the lens. It generally occurs to old people. It’s the most common type of cataract.
Cortical Cataract: In this type, white wedge-like opacities form on the outer edge of the lens cortex.
Posterior Subcapsular Cataracts: This type of cataract affects the back side of the lens. The people who suffer from diabetes or who are on steroid medications are prone to this type of cataract. This type of cataract spreads fast in comparison to other types of cataracts.

Home Remedies for Cataract

Surgery is recommended for the advanced stage of cataract when it becomes almost difficult for the person to see and to perform the daily activities like reading, driving, seeing at night etc.
Cataract is a curable eye disease but can lead to blindness if it is not treated at the earlier stage. There are many home remedies for cataract that you can use to treat it in its initial stage.

Aniseed, Coriander and Brown Sugar Mixture

This simple herbal mixture may help to prevent cataract if it is in its early stage.
What You Need:
  • Aniseed powder – 2 tbsp
  • Coriander powder – 2 tbsp
  • Brown sugar – 1 tbsp
  1. Mix all the ingredients well and consume it.
  2. Take this mixture regularly in the morning and evening to get effective results against cataract.

Monday, August 7, 2017

10 Best Health Tips For Children

A lot of times a toddler refuses to eat what could be the healthiest and best available food for his age.
Also, due to lack of recommendations from the pediatricians and dieticians, mothers are often not aware of all best foods to select for her toddler.
As they say, “Seeing is believing.”
The healthy eating habits could go a long way in preventing diseases like diabetes, allergies, obesity and heart ailments later in your child’s life.

Inculcating healthy eating habits in toddlers may come across as the biggest challenge for parents.
But, to your great surprise a consistent effort to formulate good eating habits could give you a sure shot positive result in a matter of three months.
In this post, you will come across some of the best recommended health tips for your little one which could help him lead a healthy life.

10 best health tips for children

Early years play a critical role throughout the life of the child.
Researches off late have proven that good nutrition and healthy habits play an important part in defining the immunity and resistance of the child later in life.

10. High Protein Diet

Protein helps in building the most important enzymes and hormones in the body.
Protein also helps in developing the brain and building in the right immune system of the child that helps him throughout his life.
Soaked almonds (pureed/mashed etc) form one of the best food for any baby above six months.
Lean meat like chicken, fish etc.

9. Basil and Mint

Teaching toddlers to eat basil and mint daily can do wonders on their immune system.
Basil is usually found in most homes else could be planted with ease.
Eating basil boosts up the immune system very well.
It helps in fighting with teeth disorders, kidney stones, cold, cough, diabetes, anti cancer etc.

Saturday, August 5, 2017

Best Yoga Exercises to Help You Sleep Better

A good night’s sleep is important for both physical as well as mental health, but many people today suffer from sleep-related problems. The prevalence of these problems suggests that people are discounting the importance of sleep.
An estimated 50 to 70 million adults in the United States have sleep or wakefulness disorders, according to the Centers for Disease Control and Prevention.
Trouble sleeping can be due to stress, a change in location, a side effect of medication, an illness, pain or other factors. When poor sleep is a regular occurrence, it can take a toll on your mood, energy, productivity, and ability to handle stress.
Popping one sleeping pill after another is not the solution. Your body becomes addicted to such drugs, and you will soon find that you are unable to go to sleep without them.
For a natural approach to ensure sound sleep, yoga is very beneficial. This traditional form of meditation and exercise therapy helps calm you and relax your body, so that you can easily go to sleep in a peaceful state of mind.
It’s a good idea to do these poses on a soft carpet or yoga mat to reduce strain on your body.
Here are some great yoga exercises that can help you sleep better.

1. Child’s Pose (Balasana)

This simple yoga exercise helps you focus your thoughts and energies inward, while drowning out sounds and concerns of the outside world. It has a calming effect on the whole body.
This pose stretches and relieves tension in the muscles of the lower back, hips and thighs.

Tuesday, July 25, 2017

Top 10 Home Remedies for Sore Throat

Here are the top 10 home remedies for a sore throat.

1. Lemon

You can use fresh lemons to get relief from a sore throat as they help remove mucus.
  • Try hot lemonade with honey. Mix the juice from half a lemon and one teaspoon of honey in one cup of warm water. Sip it slowly.
  • Another option is to gargle with freshly pressed lemon juice diluted with an equal amount of warm water.
  • You can also take half a lemon and sprinkle salt and pepper over it. Slowly lick the lemon.

2. Apple Cider Vinegar

Apple cider vinegar is helpful for treating a sore throat due to its antibacterial properties.
  • Add one tablespoon of apple cider vinegar and one teaspoon each of lemon juice and honey to a cup of warm water and drink it slowly. Do this two or three times a day. Soon you will get relief from the pain and inflammation.
  • You can also make a gargle solution with apple cider vinegar. Mix one teaspoon of salt and one tablespoon of apple cider vinegar in one cup of warm water. Gargle with it several times a day.

3. Cinnamon

Cinnamon can be used to treat a sore throat caused by the common cold.
  • Add one teaspoon each of cinnamon powder and black pepper powder to a glass of warm water. You may also add cardamom. Strain the solution and gargle with it two to three times a day.
  • Another option is to mix a few drops of cinnamon oil and one teaspoon of pure honey. Eat this two times a day to get relief from the pain and inflammation associated with a sore throat.

4. Salt Water

One of the best ways to get relief from a sore throat is gargling with salt water. Salt works like an antiseptic and helps draw water out of mucous membranes in the throat. This cuts phlegm and reduces inflammation, giving you instant relief.
  1. Mix one-half teaspoon of salt in a glass of warm water. If you do not like the salty taste, add a small amount of honey.
  2. Gargle with the solution. Do not swallow it. Spit the water out after gargling.
  3. Do this at least four times a day for best results.

5. Garlic

Garlic has antibacterial and antiseptic properties along with other medicinal properties that can help treat or prevent sore throats.
  • Eat a raw garlic clove daily to release the chemical known as allicin that helps kill the bacteria may be causing the sore throat.
  • Alternatively, you can use garlic oil. Add a few drops of garlic oil to one-fourth cup of water and gargle with it once daily.
  • Also try to eat garlic in raw and cooked form. If you do not like the taste, you can take garlic pills.

11 Easy Home Remedies for the Treatment of Vertigo

Vertigo is a feeling of dizziness, which is caused due to the problem in the vestibular labyrinth region of the ear. In vertigo, patients feel that everything is moving or spinning, even if, they are standing still or lying down with eyes closed. He/she may also experience a sensation of nausea or loss of balance. Sometimes allergies results in building up of fluid in the middle ear, which may also lead to vertigo. Let’s discuss the causes, symptoms and cures for vertigo.
Vertigo or balance disorder can be caused due to several factors, like:
  • Caffeine
  • Diabetes
  • Alcohol
  • High cholesterol level
  • Tobacco
  • Infection in the inner ear
  • Anaemia
  • Lack of sleep
  • Dehydration
  • Thyroid disease
  • Blood vessel disease
  • Prolonged bed rest
  • Head injuries
  • Migraine
  • Calcium deficiency
  • Brain tumour in cerebellum
  • Certain medicines
  • Brain tumour
  • Poor vision
  • Multiple sclerosis
  • Meniere's disease
  • Motion sickness


  • Feeling that everything is moving
  • Difficulty in standing still and walking properly
  • Nausea
  • Dizziness
  • Everything appears double
  • Hard to swallow anything
  • Weak limbs
  • Difficulty in focusing and hearing
  • Blurred vision
  • Pain in the ear
  • Light-headedness
  • Facial paralysis

Home Remedies for Vertigo

For a comprehensive course on treating the root causes of vertigo, click here! Otherwise, here are some natural remedies to treat vertigo at home.
1. A Good Night Sleep
Lack of sleep is one of the reasons that lead to vertigo. Therefore, sleep well, and most of your problems will go away.
2. Coriander Seeds
Take 1 tablespoon of coriander seeds and soak them in water along with 1 tablespoon of gooseberry powder. Do this in the night and strain it in the morning. After straining, add half tablespoon of sugar and drink it right away. This remedy will treat vertigo naturally.
3. Almonds and Watermelon Seeds
Watermelon seeds and almonds are really great for vertigo. Soak together 8 almonds, 8 watermelon seeds, 2 tablespoons of wheat grain and 1 tablespoon of poppy seeds in water for the whole night. In the morning, make a thick paste of all the ingredients. Now, put a pan on the flame and add 1 tablespoon of ghee. Fry 2 cloves in it and add the paste that you made. Mix this paste in the milk and drink. Repeat this procedure for a week. This will help you to get relief in vertigo.

Friday, July 21, 2017

How to Do Bharadvajasana's I and II

Named after one of the seven great Hindu sages (Bharadvaja), Bharadvajasana is a seated twist appearing in Iyengar and Ashtanga styles of yoga. Bharadvaja translates from Sanskrit to mean “bringing about nourishment”— and the suitably dedicated pose is considered nourishing to the spine and internal organs.
The intermediate posture, Bharadvajasana II, combines Half Hero Pose, Half Lotus Pose, and a bind to create a visually and physically satisfying twist.


Bharadvajasana I and II share the positive benefits of toning the core, stretching and strengthening the spinal muscles, increasing shoulder flexibility, and improving digestion. In addition, the lower half of the body gains flexibility and releases tension through the hip-opening aspects of the pose.

How to Do Bharadvajasana I

bharadvajasana I
  1. Begin in Staff Pose, seated with both legs extended and elongate through the spine.
  2. Bend both knees and swing the heels to the outside of the right hip as the knees allow gravity to guide them towards the ground—almost as if you’re bringing the left leg into Easy Pose and the right leg nearly into Hero Pose.
  3. Inhale and lengthen from the tailbone all the way up through the crown of the head.
  4. On the exhalation, start to twist the torso to the left.
  5. Hook the back of the right hand around the front of the left knee.
  6. Inhale lengthening again, and on the exhale walk the left finger tips behind the back and around to the right.Finally, if the bind is accessible, wrap the left arm around the back and grasp the right bicep with the left hand. Gaze to the left.

    How to Do Bharadvajasana II

    Again, begin in Staff Pose, seated with both legs extended and elongate through the spine.
    brooke blocker - staff pose
    From here, bend the right knee bringing the leg into Half Hero Pose (by situating the right heel just outside of the right hip and resting the right shin on the ground).

4 Pranayamas You Can Do Before Bed

Sleep is essential. It is the special time for our bodies and our minds to rest and renew. A good night’s sleep of 7-8 hours will benefit your overall health. Sleeping allows our hearts to rejuvenate. Having trouble sleeping can be very frustrating and can lead to low energy levels or total burn out!
Sleep deprivation can be caused by a busy mind. If we allow thoughts and worries to take over, we can cause our minds to be frantic and our bodies to be super-tense. When we are anxious and tense, we take short, shallow breaths, so instead we want to breathe slowly and deeply to induce a beautiful, relaxing sleep.
Deep breathing will relax the body, slow the heart rate and calm the mind. We are activating the parasympathetic nervous system which will have a relaxing effect on the body and you won’t need to lie awake counting sheep all night.  
Make sure you have your phone off, lights dimmed, and then practice any of these pranayamas you can do before bed for several minutes.

1. Left Nostril Breath

The easiest breathing technique to activate the parasympathetic nervous system is to inhale and exhale through the left nostril. This will create a calming and soothing effect for the whole body.
Simply close the right nostril off with the right thumb. Inhale through the left nostril and exhale through the left. Try to practice as slowly as possible with your eyes closed.
Continue for as long as you can. Stay focused on your breath.

2. Brahmari — Humming Bee Breath

Brahmari is the Sanskrit word for “bee” and this is similar to the sound created when we practice this breath. It is totally calming and will help to cure sleeplessness. It is great for anyone suffering from anxiety, as it will create focus from distracting thoughts. In India, it is recommended for women in labor.
Take a long inhalation through the nose, and on the exhalation create a humming sound from the throat. The inhalation and exhalation should be steady and slow. On the inhale, close your eyes and breathe through the nose; on the exhale close off the ears with the index fingers, keeping the eyes closed and make a humming sound with the voice.
It will completely soothe the mind and the nervous system. It becomes easier as you practice.

3. Belly Breathing

This breathing technique is particularly good for when you are feeling a little tense or anxious.
Lie on your back, either on your yoga mat or your bed. Breathe deeply from your abdomen, getting as much air as you can into your lungs. As you inhale, your belly should rise, and as you exhale your belly should fall.
If you find it difficult to manage, place a yoga block or book on top of your belly. As you inhale you should be pushing it up with your belly, and as you exhale it will come back down.
Taking deep breaths from the belly, rather than short breaths from your upper chest will allow you to inhale more oxygen. The more oxygen you take in, the deeper your breath and the more relaxed you will feel.

4. 7-2-11 Relaxing Breath

The 7-2-11 might sound like a grocery shop, but this is actually the timing of your breath.
On the inhale, we inhale quietly through the nose for the count of 7, retaining or holding the breath for the count of 2 and then releasing on the exhale to the count of 11 with a “whooooosh” sound out of the mouth.

10 Meditation Tips for Beginners

The mind is a busy hive of thoughts and we are jumping from ideas to emotions to memories for most of our waking hours.  
During meditation you will begin to witness how much movement happens in the mind and how little you live in the present moment. You can learn to observe your thoughts and perhaps begin to change them. Taking a step back and witnessing your thoughts instead of identifying with them is the key to meditation.

1. Find Your Space

Set up a meditation space. Somewhere calm, quiet, and not too cluttered.
Setting up a comfortable atmosphere will help to create the right mood for meditation and you can return to the same space to practice.

2. Find Time

Choose a time when your mind is calm.
As soon as you wake up in the morning, before looking at your phone, computer, or talking to anyone would be ideal.

3. Establish a Routine

Using the same time and place each day will create a space and routine. Then you will be able to relax into the practice more quickly.

4. Be Comfortable

Sit comfortably, with your spine tall and your chin tucked down slightly. Make sure you are warm and supported by a wall or blanket if you need to.

5. Remember to Breathe

Breathe deeply. Regulating your breath will help your mind and body to relax.
You could start with five minutes deep breathing and then slow it down.

6. Don’t Be Attached

Your mind will wander, thoughts will be jumping in. Allow them to pass by. Do not attach yourself to the thoughts. Acknowledge them and allow them to pass by.
If you get anxious that you are thinking too much, then you will become restless and find it harder to relax.