5 Foods For Natural Pain Management

Pain is an unpleasant and emotional experience. The primary objective of any pain relieving therapy is to reduce the sensation of pain. In the first attempt, we may not look for a therapy that corrects the biological mechanism that has generated the pain, but rather any therapy that will ease the pain.  Experts suggest that several food items reduce inflammation, improve mood and reduce the sensation of pain. Although there is no such a thing as “Pain Relief Diet”, these foods can be natural therapies for pain management.  Let’s have a look at the foods that reduce pain.

1. Olive Oil Reduces Pain & Inflammation

pain management Massage

Olive oil is rich in a chemical called oleocanthal, a naturally occurring anti-inflammatory substance with very similar properties to the pain medication ibuprofen. Consumption of olive oil through diet can reduce the production of chemicals that cause pain & inflammation in the body.


 

2. Fruits Effectively Reduce Joint Pain

Pain Relievers in Delhi

Fruits are rich in antioxidants, and phytonutrients that show anti-inflammatory action.  This is especially beneficial if you have complains of joint pain and stiffness due to conditions such as arthritis.

Pineapple: Bromelain, a protein-digesting enzyme present in pineapple shows potent anti-inflammatory properties and is thought to be as effective as ibuprofen in reducing pain.
   
Grapes: Grapes are rich in beneficial antioxidants and other polyphenols. The red and black grapes also contain resveratrol that shows anti-inflammatory properties.

Watermelon: Watermelon is another fruit that reduces inflammation in the body. It’s high in phytonutrients carotenoid, which can reduce the risk of joint pain and arthritis.


 

3. Fish Oil improves Pain Coping Mechanisms

Natural Food For Pain Relieve

Fish is a very rich of omega-3 fatty acids, which are known to be effective in reducing migraine headaches, joint pain, inflammation and muscle pain. In addition, Omega-3 fatty acids also improve mood and thus the pain coping skills.


 

4. Spices Can Reduce Joint and Muscle Pain

pain management

Apart from imparting strong flavour, taste and colour to our foods, spices also show therapeutic benefits. Some spices such as Turmeric and Clove find a place in Indian kitchens. These spices have a pain reducing abilities.

Turmeric: Curcumin, a chemical in turmeric, contains anti-inflammatory ingredients to help joint and muscle pain.
 
Clove: The main active constituent of clove Eugenol shows anti-inflammatory properties to reduce pain and inflammation.  Clove oil can also be used externally to reduce muscular or joint pain.

Try Pain Relieving Scrubassage https://www.thefourfountainsspa.in/pain-relief-programme performed using a special blend of clove and green tea leaves infused in a cream base


 

5.  Milk Reduces Risk of Joint Pain

Body Pain Management Diet

Milk is a rich source of calcium and vitamin D that increase the bone strength and reduce risk of joint pain. Make sure to choose low-fat dairy products such as milk, yogurt and cheese

Apart from nourishing our bodies, food also affects the quality of our lives, our looks, moods, energy, and our overall health and well-being.   Make sure to include to eat right food items  in right amounts to fight pain naturally.

 

Skin Whitening: 4 DIY Formulas That Use Turmeric

Turmeric for Skin Whitening

It is a staple spice of every Indian dish, finds a special place in Indian weddings, and is getting an international recognition! Turmeric is the super spice and we can avail all the benefits it offers in many smart ways.

Here are some skin care DIY recipes. 

1. Turmeric Age reversal Mask

Curcumin, the yellow pigment in the turmeric is responsible for the antioxidant property of the spice. Curcumin’s antioxidant power fights the free radicals that speed up the process of skin ageing.

If you have noticed any early signs of skin ageing such as fine wrinkles especially round your eyes and lips, or dryness, make the following mask a part of your daily skin routine.

DIY Recipe

  • 1 table spoon of turmeric powder
  • 1 table spoon of rose water
  • 2-3 drops of almond oil (you can also use full almond and grind it to fine paste)
  • Mix all the ingredients and make a thick mask. Apply to your face and keep for 15 to20 minutes.
  •  Wash off with cold water.

Rose water causes cooling effects whereas almond oil restores lost moisture from the skin.

2. Turmeric Body polish

Turmeric is an important ingredient of Ubtan, a mixture of herbal ingredients such as turmeric, saffron, sandalwood, bengal-gram, besan, seeds of yellow mustard, etc. These coarsely powdered herbal ingredients gently exfoliate the skin and remove layers of dead skin. The scrubbing action along with massage improves the texture of skin and leaves it soft.

DIY Recipe

  • 1 table spoon each of turmeric, sandalwood, besan, saffron, etc.
  • Add 1 to 2 table spoon of milk or yogurt and make into a coarse paste that can be applied over the body.
  • Gentle massage to exfoliate the skin
  • Take bath with luke warm water

 

3. Turmeric Acne Pack

Turmeric is a potent antibacterial and anti-inflammatory agent. It is one of the best natural treatments for fighting acne.

DIY Recipe

  • 1 tablespoon of turmeric powder
  • ½ tablespoon of sandalwood powder (It is best to use sandalwood stick and roll it by adding water to get smooth paste)
  • 1 tablespoon of rose water
  • Make a paste and apply on pimples or acne before going to bed
  • Wash your face the next morning
  • Do this on a regular basis to get rid of acne

Both rose extracts and turmeric are known to be active against Propionibacterium acnes, a pathogen responsible for causing acne.

Suffering from acne breakouts? Try Inflammation Reducing Facial  once in a month.

4. Turmeric Skin whitening Face pack

Turmeric is one of the important skin whitening ingredient described in Ayurveda. It is known to reduce dark patches and impart glow to the skin. This spice has a timeless association with weddings in India. The Hindu weddings follow a tradition of applying Turmeric to the bride-to-be for its skin whitening benefits.

DIY Turmeric Skin whitening Face pack

  • Mix 1 table spoon of turmeric powder and lemon juice to make a thick paste
  • Apply to the affected area especially face, neck, elbows, etc
  • Let it dry for 20 to 30 minutes and wash off with water
  • You can replace lemon juice with cucumber if need be 

Benefits of Sports Massage and Why Athletes Prefer it During Olympics

This is Why Athletes Prefer Massage During Olympics

Did you know? Nearly 30 to 60 percent of marathon runners and athletes report pain due to severe muscular cramps

Vigorous physical activities occurring during sports can increase muscle tension in the body tissues. Overexertion of muscles can also lead to severe muscle pain, tissue injuries and lesions that can directly affect the performance of an athlete.  Post exercise stretching, light exercise, or topical pain killer creams are some of the strategies proposed to alleviate muscle pain. However, none of these treatments can completely reduce the pain and soreness caused due to excessive physical activity.

Massage has been a choice of therapy for treatment of various illnesses and injuries for thousands of years. Physical therapists who specialize in sports medicine believe that sports massage plays an important part in the life of any athlete whether they are injured or not. Massage therapy can improve performance, reduce pain, prevent injury, encourage focus, and shorten recovery time.

Some important physical and psychological benefits of massage therapy in athletes are described further. 

 

Physical Health Benefits   

1. Improves Flexibility

Highly stressed muscle loses its capacity to relax. This makes the muscles very stiff which leads to reduced flexibility. A stiff or a less flexible muscle is more prone to injuries such as muscle pulls and tears. Furthermore, a stiff muscle restricts blood flow, which often causes pain. A regular routine of massage therapy is very effective in combating these effects of heavy exercised muscle. In addition since massage relaxes muscle, it could also help to enhance joint flexibility.

2. Reduces Pain

Delayed-Onset Muscle Soreness (DOMS) is the most commonly reported problem by the athletes. It refers to the muscle soreness and pain that develops few hours after a vigorous activity or unfamiliar exercise move. It mainly results from stressing the muscle tissue beyond what it is accustomed to. Experts believe that such soreness develops as a result of microscopic damage to muscle fibers involved in the action.  DOMS actually occurs as a result of the repair process that develops in response to microscopic muscle damage. However, the pain and soreness can be severe enough to interfere with athlete’s performance. Massage therapy is popular and possibly effective therapy for reducing such pain and soreness. The mechanical pressure applied during massage decreases neutrophil margination (the process that causes inflammation and pain), thereby reducing DOMS.

3. Reduces Muscle Strain

A muscle strain is a common type of sports injury. It refers to the damage caused to the muscle fiber or the other fibers that attach the muscle to the bone. If corrective measures are not taken, it can significantly affect the performance. Experts suggest that sports massage can prove to be a preventive strategy to avoid muscle strain.

4.Prevents Muscle Cramps

Exercise-induced muscle cramps are common and can occur during any type of sports. Muscle cramps are thought to be caused due to imbalance of electrolyte caused due to profuse sweating during vigorous activities. The depletion of important electrolyte causes sensitization of nerves. The muscle cramps can be severe enough to take an athlete out of competition. Massage can relieve muscle tension, stretch tight ligaments and reduce stiffness in muscles.

5. Promotes Better sleep

It is very important for the athletes to get adequate rest and sleep to have good physical and mental health. A satisfactory sleep at night helps the brain to prepare itself and get ready to function well the next day. Massage therapy can help the athletes to have relaxed body and mind to get a good night’s sleep. This can also positively affect their performance.

 

Psychological Benefits  

1. Reduces Stress and Anxiety

Massage therapy is known to reduce levels of “cortisol” the stress hormone, and increase levels of dopamine which actually regulates our emotion. Many athletes have a stressful schedule that allows very little time for relaxation. Massage therapy can help the sports person to get the much needed mental relaxation.

2. Improves Focus

Many sports activities such as golf or gymnastics demand a large degree of attention and focus on goal. Massage therapy is known to produce calming effect and improve mood that can help to have better concentration.

3. Recovery from competition stress

The athletes have to get into competitive mood during each performance. Although, it’s a healthy competition with fellow participants, it can create a stressful situation. A relaxing massage after the performance can help the participants to recover from stress of competition

 

When Should An Athlete Take a Massage?

Experts suggest that massage therapies taken sporadically may not show similar benefits as those taken regularly. For maximum benefits sport massage should be applied at once every week or once in every two weeks.

Pre-event Massage

It is recommended to schedule a pre-event massage three to five days before, so as to give the body enough time to recover and be fully rested. The aim of a pre-event massage is to warm the muscles and improve the blood flow.

Post-event Massage

Post-event massage should be scheduled after 48 to 27 hours of an event. This massage is usually done with the aim of improving circulation, lymph drainage and reducing muscle tension.

 

The Insights from Research

  • A single session of Thai Massage can provide improvements in physical fitness and flexibility in athletes such as soccer players  
  • Massage therapy appears to be clinically beneficial in reducing inflammation and repairing the damage caused to muscle
  • Studies suggest that massage rendered 2 hours after muscle injury effectively decreases muscle soreness
  • Massage therapy can facilitate recovery from repetitive muscular contractions when treatment is administered within two hours of exercise   

When Should An Athlete Take a Massage

The Insights from Research

  • A single session of Thai Massage can provide improvements in physical fitness and flexibility in athletes such as soccer players  
  • Massage therapy appears to be clinically beneficial in reducing inflammation and repairing the damage caused to muscle
  • Studies suggest that massage rendered 2 hours after muscle injury effectively decreases muscle soreness
  • Massage therapy can facilitate recovery from repetitive muscular contractions when treatment is administered within two hours of exercise   

Give Your Immunity An Upper Hand Naturally

Germs and pathogens are everywhere! Did you know that our body is exposed to millions of disease-causing pathogens daily? Shaking hands with people, touching the door knob, food that you eat, or even the air that you breathe can make you sick anytime. So, why is it that you don’t fall sick every time? It’s because our body is capable of fighting the infection causing pathogens with the help of its defense mechanism called the IMMUNITY. But, under some circumstances the body shows compromised immune power and that makes you sick immediately as you come in contact with the pathogen. This is especially true during the monsoon season that brings with it a host of illnesses such as viral fever, cold, cough, dengue fever and some other infections.  So, let’s understand the immunity and the ways to boost it naturally. This seems very important at this stage as there is a severe outbreak of dengue fever.  

Immunity Infographic

Beat Cold & Cough With 5 Recipes Using Common Kitchen Ingredients

Ayurvedic Herbs

Sneezing, and running nose can irritate anyone to heights. Cold can cause fever, headache and body pain, and all you wish to do is stay in bed curled up in a blanket. But, that’s only possible when you can afford to miss office just for a common cold! Being in air conditioned office, and concentrating at work with a throbbing head is not a great idea. So, what should you do when you need to be at work place while suffering from cold? It’s much simpler than you think. Follow some simple home remedies such as keeping yourself fully hydrated. Taking warm fluids is one of the best ways to sooth throat irritation and beat cold.  We have listed down some simple drink that you can do yourself.

1. Ginger and Lemon Tea With Honey

Ginger and lemon Tea

Ginger, the aromatic and pungent herb obtained from root of plant Zingiber officinale shows antimicrobial properties and is active against variety of infections.

DIY Ginger tea Recipe

1. Boil water

2. Add a pinch of tea powder and a slice of crushed ginger.

3. Add a spoonful of honey and a slice of freshly cut lemon.

4. Sip the warm drink slowly.

 

2. Herbal Teafusion With Ashwagandha, Ginseng and Green Tea

Green tea

Four Fountains Labs has introduced special Herbal Teafusion that contains herbs with immune boosting properties. The best part is, this tea does not contain caffeine and so you can have it multiple times in a day. Herbal Teafusion contains a high level of polyphenol compound extracted from green tea.

DIY Herbal Teafusion recipe

1. Pour the content of pack in a glass

2. Add warm water

 

3. Vegetable Soup

Vegetable soup

The preparation of this soup may need some prior arrangement. Follow the recipe as given below.

DIY Vegetable Soup Recipe

1. Boil vegetables of your choice preferable potato, carrots, green peas, corn, etc.

2. Grind them in a mixer to make a smooth paste

3. In pan add a tablespoon vegetable oil, cumin seeds, spring onion, 1 tablespoon of finely cut garlic and ginger. Add the vegetable mixture. Add lemon grass if available.

4. Add salt to taste and bring it to boil.

5. Add crushed black pepper and consume while it is warm.

 

4. Turmeric Milk

Turmeric Milk

Turmeric latte as accepted by the western countries, turmeric milk fondly known as the Golden Milk has been an age-old traditional Indian remedy for cough and cold. 

DIY Golden Milk

1. Take a stick on turmeric rhizome that is available in vegetable market. (The turmeric powder may not be as effective as the turmeric stick)

2. Crush the rhizome coarsely and boil it with milk

3. Strain the milk, add a spoonful of honey and sprinkle some freshly powdered cinnamon or cardamom

 

5. A Mixed Herb and Spice Tea

Herb and Spice Tea

This tea combines the goodness of herbs and spice that are known to sooth the sore throat and also boost immunity.

DIY Mixed Herb and Spice Tea

1. Bring water to boil in a kettle or pot.

2. Add a cinnamon stick, 2-3 cloves of cinnamon, a stick of turmeric, crushed slice of finger and juice of half lemon.

3. When boiled turn off the flame and add 1-2 tablespoon of honey.

 

 

 

Healthy Daily Routine For Undisturbed Sleep At Night

Did you know nearly 1 out 3 people stay awake at night, because they just cannot sleep.  Sleep problems are becoming more common and this is especially true among those who live a hectic and stressful lifestyle. Our ancestors neither had lights to turn off before bed not the alarm clock to wake them up. It was the body’s biological clock along with nature that worked in harmony to control their sleep-wake cycle. With civilization and discovery of light, the humans started exposing themselves to artificial light for a long time and that too at times when body does not need it.  
The human body needs a sunlight exposure to regulate the secretion of hormones such as melatonin that helps to get better sleep. However, our work style hardly allows us to get exposed to the sun. Moreover, factors such as poor eating habits, too much stress and unhealthy sleep can result in sleep problems. Our body needs an adequate amount of satisfactory sleep for mental and physical development. Unfortunately many people have to rely on sleeping aids to snatch back their good night sleep, which is an unhealthy habit.
This info graphic can help you to plan your day and get satisfactory sleep at night with minimal efforts.

 

Better Sleep At Night

 

Superguide for Finding the Right Essential Oil for Your Skin

Essential oil is an important constituent that gives a characteristic fragrance to the plant and its parts. It can be extracted from any part of the plant including its flowers, leaves, stem or even roots. Apart from imparting flavour or smell, most of the essential oils are of substantial therapeutic value.  When you inhale essential oils, it stimulates the olfactory nerves present in your nose, which in turn stimulate specific center of the brain that regulate emotion, memory and sleep. Essential oils find a very valuable place in skin care. These aromatic oils are known to improve complexion in terms of colour texture and appearance.  All the essential oils may not have a pleasant or sweet aroma, in fact some are very potent and may have unpleasant odour too. Such essential oils can be used with other carrier oils that have better aroma.  This info graphic is your super guide to know which essential oil is right for your skin type and condition. 

Importance of essential Oil for your skin


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When Was The Last Time You Actually LOL?

lol

LOL, LMAO, ROTFL, and those crazy emoticons! Have we started expressing our emotions in some other language? And, this is not a joke!

We see people glued to their smartphones, connected to their pals talking and laughing just on the screens. But, those emoticons and unknown abbreviations cannot give you the mental satisfaction that laughing out loud does.  Researchers endorse the benefits of laughter for healthy mind. In one study a group of researchers found that humorous laughter reduces levels of stress hormones. People who open up and laugh out to release their emotions suffer from the least stress.

Anticipating roaring laughter can actually increase the levels of endorphins, the family of hormones that reduce pain and mental depression.  A team of researchers have also reported that same   laughter can reduce the levels of three stress hormones cortisol, epinephrine and dopamine.  

There is a plenty of evidence to support the saying “laughter is the best medicine!”  The problem lies in how? Although we have read and believe that laughter can ease our stress and empty our mind, anticipating laughter is becoming difficult. We are becoming anti-social in our efforts to become very social on media. To make things worse is the stressful and hectic lifestyle we live. Long working hours, busy weekends, and never ending to dos list keeps us so occupied that there is very little scope and time to do things that we enjoy.     

 With so much power to heal and renew, laughter can surely help you ease out your stress and feel relaxed.  So, go ahead call or meet some friends, rehash the past funny moments again and again and just let it go. Get completely de-stressed as you laugh out loud! 

8 Simple Changes To Beat Work Stress Right At Your Workstation

beat work stress

Want to beat work stress right here, as you are sitting at your work station? Sounds like a great idea! And, it’s much easier than you think. Sure you can’t do much about the noisy neighbour or a rude boss who is stressing you out but you can make your immediate surrounding pleasant so that when you return to your desk you feel no stress.  Here are simplest things you never thought can help you de-stress.

1. Keep you work station clutter free

workstation

Pile of files, newspapers, wires, charges, half eaten pizza, last year’s birthday gift! Not all of this is meant to be seen each day as you come to office. Did you know clutter can play a significant role in impacting your mood? Messy workstation can make you feel anxious, helpless, and overwhelmed. Experts suggest that cluttered work station can distract your focus from the important work you need to do and also may inhibit your creativity.

2. Keep a picture of a loved one

picture of a loved one

Who do you think of in your difficult time? You can’t reach out to that person while you are facing some kind of stress at work but a sight or a reminder of your loved can surely ease you out.  In fact research suggests that having friends or loved one around can keep your stress at bay. So, at your workplace a picture can help too.

3. Have a water bottle handy

water is a simple way to unwind from stress

This can help to sip away your stress. A glass of water is a simple way to unwind from stress. Our body needs water for important physiological functions. Lack of adequate water intake can cause dehydration which can affect the way your body works while in stress.

4. Keep an aroma diffuser 

stress diffuser

An aroma from essential oils can reach the brain and act on the brain regions that regulate our mood. Using essential oils in the workplace is one of the effective approaches to reduce work related stress.

5. Handful of healthy snacks

healthy snacks to reduce stress

Research has found that in stressful situation we tend to crave for fatty, sugary, calorie-rich food because it’s not about physical hunger at all, it’s about the comfort we get through food. You must choose some healthy foods that satisfy your hunger as well as overcome your stress. Looking for foods that are lower your stress

6. Some Desk Exercise

exercises you can do at your desk

Do you need an open space or gym to carry out exercise? Not always. There are some exercises you can do while you are sitting at your desk. Check out some great videos of exercises you can do at your desk.

7. Bring Your Favourite Plant To Office

Beautiful plants on your desk

Beautiful plants aren’t just decorative they can actually calm you down. In one study the researchers found that people who stayed in room full of plants actually showed drop in high blood pressure as compared to other hypertensive. Studies have also reported that common house plants can contribute to lower stress levels. So, this gives you a reason to get yourself a plant and keep it on your work station. 

8. Some Music May Do The Trick

Good Music as Stress Buster

Music is very soothing and therapeutic! Scientists have found evidences through studies that a good relaxing music can reduce mental agitation and reduce stress levels. While we do not recommend playing loud music in office, it can surely be beneficial if you listen to some relaxation or meditation music for some time. 

Four Fountains De-Stress Spa, Thanks For Being My Emotional Healer!

The Story of My Stress-Free Life-2

An athlete, sports person and someone who believed in healthy lifestyle! That is to describe me in brief. I am Mitali Upadhye from Pune and I am thrilled to share with you the “The story of my Stress-free life”

Four Fountains De-Stress Spa Review

My journey with Four Fountains De-Stress Spa started about 4 years ago when I became a member with this spa in Pune. I used to go for regular massage in Pune to get de-stressed. I loved taking Swedish Massage as it helped me get rid of body pain and muscle stiffness. However, Four Fountains became a companion in my emotional journey in June in 2013 when I was diagnosed with ovarian cancer. As a line of treatment for my cancer  I used a Holistic approach to cancer management. I used to have low mood and suffered a tremendous mental stress. But, I was determined to go on. I knew I first had to be strong mentally and be compassionate with my myself to befriend  cancer. At this time, I was looking for a healing therapy that could lead to some mental calmness. After through research on the Internet and some books I learnt that Aromatherapy with fragrant oils is a very effective therapy that has helped many cancer patients to be emotionally stable. For 6 months I was regularly taking massage therapy at Four fountains De-Stress Spa in Pune every once in a week. I preferred taking Anxiety relieving Aromatherapy massage in Pune to make myself mentally calm. I also went for head massage and foot reflexology, and Thai Massage as I was suggested that it helps to get rid of fatigue. I did feel relief mentally as well as physically. In my opinion, massage therapy is very important to heal from illness and major disease one is suffering. It helped to detox-and de-stress me during challenges times.

People living in Pune have started taking a lot of interest in sports activities such as are running & cycling. Massage is an effective therapy to recover from the sports injuries. I have experienced the benefits of massage therapies in Pune on both physical as well as mental well-being. As a sports person myself i feel of that the athletes would benefit from the state of art facilities of Four Fountains De-Stress Spa in Pune.