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Why is it recommended and essential to stretch before starting your workout?

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Sagar Tewatia – Mumbai Uncensored, 22th April 2022

You must have heard this term from fitness coaches “stretching is mandatory before starting a workout session,” but do you know why?

This article will help you understand the benefits of Stretching.

Stretching plays a vital role in the exercise routine; we mention below the reasons for Stretching.

Reasons for stretching

1. Stretching reduces your risk of injury.

We all know this rule the more flexible we are, the less likely we will get injured from a slightly excessive movement. By increasing the range of motion in a joint through Stretching, we can decrease the resistance of our muscles during workouts.

2. Stretching helps in expanding the range of motion.

Stretching helps improve your range of motion which may also slow the reversion of the joints.

3. Enhances Posture

Stretching the muscles of the lower back, shoulders, and chest will help keep your back in better alignment and enhance your Posture.

4. Improves general functional performance

Stretching makes us more flexible, and a flexible joint requires less energy to move through a more expansive range of motion; it can enhance our overall performance by making our movement more efficient.

5. Stretching helps reduce or manage stress.

If you stretch correctly, your muscles carry less tension and can help you feel less stressed.

6. Stretching lessens muscular tension.  

Stretching allows our muscles to relax. However, habitually tense muscles tend to cut off their circulation resulting in a lack of oxygen and essential nutrients getting to the muscles.

7. Prepares the body for the stress of exercise

Stretching before training allows the muscles to loosen up and become resistant to the effect they are about to experience, reducing the chance of injury.

8. Promotes blood circulation

Stretching boosts blood supply to the muscles and joints, allowing for more excellent nutrient transportation and improving blood circulation through the whole body.

9. Stretching decreases the risk of lower back pain.

Flexibility in the hamstrings, hip flexors, and muscles connected to the pelvis relieves stress on the lumbar spine, reducing the risk of lower back pain.

When can we avoid Stretching?

  • If you’ve experienced a recent bone fracture, sprain, or strain
  • If you are suffering from any limited range-of-motion issues
  • If you are suffering from any joint or bone condition or inflammation

Takeaway

If you don’t have any medical condition, then doing Stretching before a workout can help you in many ways; always stretch before starting your workout session.

Health

Frontline Heroes of India: Inspiring Success Stories of Trialblazers from the Healthcare Sector

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In this special edition, we celebrate the extraordinary contributions of healthcare professionals in the Indian healthcare sector. These trailblazers have demonstrated exceptional dedication, innovation, and resilience, navigating through unprecedented challenges to transform lives and communities. Their inspiring success stories illuminate the path of progress, highlighting the unwavering spirit and determination that define India’s healthcare champions. Join us as we delve into the remarkable journeys of these healthcare pioneers who continue to set new benchmarks in the Indian Healthcare Sector.

Dr. Geetika Mittal Gupta, Aesthetic Doctor & Skin expert

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Dr. Geetika Mittal Gupta, a visionary in cosmetic dermatology, has significantly impacted skincare through her ventures, ISAAC Luxe and SkinbyDrG. Her decade-long dedication emphasizes natural beauty and skin health.

Founded in 2012, ISAAC Luxe embodies Dr. Geetika’s commitment to luxury skincare, offering advanced treatments in elegant settings across major Indian cities. Her vision blends timeless skincare with modern technology.

SkinbyDrG, her skincare line, addresses the unique needs of Indian skin, providing accessible solutions tailored to local weather and skin types.

Dr. Geetika’s journey, marked by passion and excellence, has expanded ISAAC Luxe and introduced SkinbyDrG, impacting countless lives. Her achievements include the Times 40under40 award (2023), Times Business Award (2022), and Vogue Beauty Awards (2019). She actively shares her expertise at conferences and on platforms like India Today, Vogue, and NDTV.

Dr. Geetika’s influence extends beyond skincare, promoting self-care and wellness in India. Her holistic approach inspires others in cosmetic dermatology and entrepreneurship, demonstrating the transformative power of dedication.

Dr. Ruhi Satija, Consultant Psychiatrist, Counseling therapist.

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Dr. Ruhi Satija is a multi-faceted professional and a devoted mother, with roles spanning Consultant Psychiatrist, counseling therapist, women’s mindset mentor, entrepreneur, and author. Her profound journey into mental health was deeply influenced by her own experiences of childhood trauma and anxiety, fueling her dedication to helping others navigate their mental wellness.

Driven by a personal understanding of the significance of mental health, Dr. Satija specialized in psychiatry and counseling, effectively blending therapeutic techniques and medication management to support her patients. Her commitment to mental health faced a formidable test during the COVID-19 pandemic when she endured a challenging pregnancy. Nonetheless, she persevered, earning a certification in Perinatal Mental Health and joining Cloudnine Maternity Hospital in Mumbai, where she continues to provide vital care.

In addition to her clinical work, Dr. Satija founded DECODING MENTAL HEALTH, an initiative offering workshops, webinars, and therapy sessions designed to foster mental wellness. Her dedication extends beyond individual therapy; she launched Decoding Thyself, a mindset training program aimed at empowering women and aiding marginalized groups. Through this program, she equips women with the skills for holistic development, encompassing mindset enhancement, emotional resilience, and behavior modification.

An advocate for women’s empowerment, Dr. Satija understands the unique challenges faced by working mothers. She leverages her insights to offer online bootcamps, retreat programs, and workshops, helping women build confidence, achieve work-life balance, and realize their full potential. Her efforts ensure that women are not only supported in their professional and personal lives but are also guided on transformative journeys towards holistic fulfillment.

Beyond her professional achievements, Dr. Satija is a passionate traveler, reader, and poet. She recently published her poetry book, “Echoes of the Mind,” which reflects her deep introspections and emotional experiences. Her message to others is one of self-discovery, alignment of goals with personal values, and striving for excellence.

Dr. Ruhi Satija’s story is a testament to resilience, passion, and an unwavering commitment to mental health. Her work continues to inspire and empower individuals, fostering a more understanding and supportive society. She tirelessly champions the cause of women’s empowerment, guiding them to live their best lives with confidence and balance. Her efforts are paving the way for a future where mental wellness is prioritized, and individuals are empowered to make positive, lasting impacts on the world around them.

Dr. Vidushi Amarnath Agrawal, Specialist Dietician & Nutritionist

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Dr. Vidushi Agrawal’s journey is truly inspiring, marked by her unwavering commitment to promoting health and well-being through Natural Diet. Her recent achievements, including the मुंबई उद्योजक गौरव पुरस्कार in February 2024 and the राष्ट्रीय प्रतिभा सम्मान in April 2024, further solidifies her position as a leader in healthcare and nutrition.

With over 7000 patients benefiting from her expertise, Dr. Agrawal’s impact continues to grow, reflecting the trust and confidence people have in her innovative approaches. By focusing on preventive healthcare and advocating for holistic well-being, she not only addresses existing health issues but also empowers individuals to make informed choices about their diet and lifestyle.

Dr. Agrawal’s vision for transforming school-level nutrition programs underscores her dedication to reaching a wider audience and nurturing healthier communities from a young age. By collaborating with educational institutions, she aims to instill healthy eating habits early on, laying the foundation for a healthier future generation.

Her mantra, “Healthy Rahega Bharat, Tabhi Toh Padhega, Khelega Aur Badega Bharat!” encapsulates her belief in the intrinsic connection between health and education, emphasizing that a healthy population is essential for national progress.

As Dr. Agrawal continues to push boundaries and innovate in the field of healthcare and nutrition, her journey serves as a beacon of hope and inspiration, encouraging others to join the movement towards a healthier, more prosperous society. Her Tag Line is “Enjoy Your Wealth by Spending on Entertainment and Not on Diseases”

She is indeed “A Doctor for 360 Degrees Wellness”

Kiruthika Jayakumar, Clinical Dietician & Nutritionist

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Kiruthika is a dedicated clinical dietitian whose journey into the field was fueled by her passion for healthy eating and promoting a healthy lifestyle. This passion led her to pursue a Bachelor’s degree in Food and Nutrition. Following her undergraduate studies, she immediately enrolled in a postgraduate program in Clinical Nutrition and Dietetics. Through rigorous internships and hands-on experience, she honed her skills and began her professional career at a multi-specialty hospital. Recognizing the potential to reach a broader audience, Kiruthika eventually transitioned to online consulting, aiming to help people worldwide achieve their wellness goals.

Inspired by the strength and resilience of every woman, Kiruthika attributes much of her career development to the unwavering support of her family. Beyond her professional endeavors, she is actively involved in a trust dedicated to ensuring a positive pregnancy journey for expectant mothers.

Kiruthika’s message to aspiring entrepreneurs and business owners is clear: never give up, continue pursuing what makes you happy, and trust in the power of hard work. She emphasizes the importance of continuous learning and skill enhancement, underscoring that each day offers a new opportunity for achievement.

Kiruthika is a strong advocate for financial independence among women, believing it to be a crucial aspect of empowerment and self-reliance. Her journey is a testament to this belief, and she encourages all women to strive for financial independence by continually improving themselves and working towards their goals.

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Health

Grandma’s Time-Tested Remedies: Nurturing Motherhood Across Generations

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Jessica Walia Suri

Motherhood may have evolved over the years, but some age-old remedies passed down through generations continue to hold their ground. In a world full of modern solutions, these simple yet effective nuskas from our grandmothers have stood the test of time, especially in baby care.

One of the most beloved remedies is the Ajwain Potli, a small bundle of roasted ajwain seeds (carom seeds). It’s widely used to relieve colic and gas in babies. When applied gently on a baby’s tummy, its warmth and soothing properties can help reduce discomfort.

Similarly, the use of hing (asafoetida) water remains a trusted remedy for babies suffering from indigestion. By mixing a pinch of hing in water and applying it around the baby’s navel, mothers have long found relief for their little ones’ tummy troubles.

For cough and colds, mustard oil infused with garlic and carom seeds is a time-honored solution. A gentle massage with this warm oil helps clear congestion and soothes the baby’s chest and back.

These home remedies may seem simple, but they carry the wisdom of generations, proving that sometimes, nature’s simplest solutions are still the most powerful. Even in today’s tech-savvy world, these nuskas continue to offer comfort, care, and healing—reminding us of the timeless bond between mothers and their children.

Personally, I’ve found these remedies to be more than just solutions for common baby ailments—they’re a way for me to stay connected to my roots and cultural heritage. As a new mom, embracing these age-old practices has given me a deeper sense of belonging and comfort. There’s something truly special about knowing that the same remedies my grandmother used on her children are now helping me care for mine.

The simple act of preparing an Ajwain Potli or applying hing water isn’t just about easing my baby’s discomfort—it’s about honoring a legacy of care that’s been passed down through the generations. These nuskas are reminders of the strength and knowledge embedded in our traditions, and I believe in their ability to combine the best of the old and the new.

While technology and new-age products make parenting a bit easier, there’s an undeniable beauty in combining the old with the new. These nuskas remind us to stay rooted in our culture, showing us that the wisdom of our grandmothers can seamlessly coexist with today’s innovations. They connect us to our heritage, offering more than just remedies—they give us a sense of belonging, comfort, and tradition.

To all new moms: As you embrace the journey of motherhood, don’t forget the power of your roots. Our culture has centuries of wisdom hidden in its simplicity. Whether it’s a potli or a pinch of hing, these small traditions carry love, care, and timeless healing that every mother and baby can benefit from. I know they’ve made a meaningful difference in my life as a mom.

Jessica Walia Suri, an expat and first-time mom, is sharing her fun, relatable take on motherhood. From baby care tips to life as a new mom, she’s here to inspire and connect. Follow her on Instagram for a peek into her everyday adventures!

Substack: https://substack.com/@jessicasuri

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Health

ITDC Organizes Free Medical Camp in Collaboration with Delhi Heart and Lung Institute, New Delhi

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Medical Camp

The India Tourism Development Corporation (ITDC), in collaboration with the Delhi Heart and Lung Institute, New Delhi, successfully organized a free medical camp at its flagship hotel The Ashok, New Delhi on 1st June 2024. This significant initiative aimed to provide essential healthcare services to its employees, showcasing ITDC’s commitment to community well-being and its collaboration with esteemed medical institutions. The medical camp featured a team of 15-20 skilled doctors, including paramedical staff and support staff, from the Delhi Heart and Lung Institute, New Delhi. These professionals, including specialists and allopathy experts, offered consultations, screenings, and free Blood Sugar and Blood Pressure tests for all attendees.

Mr. Lokesh K. Aggarwal, Director of ITDC, expressed his enthusiasm for the initiative, stating, “This camp was specially undertaken to benefit the ITDC employees offering them essential medical screening and consultations. Corporate administration and The Ashok played a crucial role in facilitating the medical camp, ensuring smooth and efficient operations at the venue.” He further added, “This partnership between ITDC and the Delhi Heart and Lung Institute exemplifies our efforts to promote health and wellness, aligning with the goal of positioning India as a premier destination for medical and wellness tourism.”

This medical camp underscores ITDC’s commitment to community health; plans are already underway to conduct similar camp shortly, ensuring continued health support to ITDC employees.

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