Yoga Asana for Cardiovascular Health
Do you know the fact that every year, nearly 60 million people die from heart attacks only in the United States? Stress, hypertension, and cholesterol are major reasons behind our spoilt and untimed cardiovascular health. Thankfully, Yoga is there to help us tackle this epidemic as well. Multiple studies of universities have observed that regular yoga practice keeps your heart healthy and helps it fight several diseases. So, Learn about Yoga Asana for Cardiovascular Health.
You will be surprised to know that by performing some specific yoga poses, heart chakras can also be activated and heart health improved greatly. In this blog, Ekattva shares yoga poses that help a heart stay healthy.
Vrikshasana- Tree pose
This standing asana is known for strengthening your knee, ankle, and joints. Vrikshasana helps you improve your motor abilities by giving you proper balance. In addition to it, tree pose calms your brain, and takes away unwanted stress, resulting in improved blood circulation. Learn how to practice tree pose:
- Stand absolutely erect and drop your arms to the side of your body
- Slightly bend your right knee, and then, place the right foot high up on your left thigh. Make sure that the sole is placed firmly and flat on the root of the thigh.
- Your left leg needs to be absolutely erect. Once you have assumed this position, breathe, and find your balance.
- Now, inhale, gently raise your arms over your head and bring them together in a ‘namaste’ mudra.
- Look straight at a distant object and hold your gaze. This will help you maintain balance.
- Keep your spine straight. Note that your body needs to be taut, yet elastic. Take in deep breaths, and every time you exhale, relax your body more.
- Gently bring your hands down from the sides, and release the right leg. Come back to the original position of standing tall and straight as you did at the beginning of the practice. Repeat this pose with the left leg.
Trikonasana- Triangle pose
This asana opens up your chest and heart by stimulating the abdominal organs. By stretching your hips, groin, calves, spine, and back, trikonasana ensures your heart is always pumping at its best. Trikonasana is a beginner-level yoga pose. By regular practice, you will be able to reap its benefits for your heart.
Here’s how to practice the triangle pose(Trikonasana) :
- Stand straight keeping your feet about a leg distance apart.
- Turn your right foot out and left foot’s toe in about 45 degrees.
- Now roll the right thigh keeping the right knee in line with the first two toes.
- Draw the lower belly in and upkeep arms parallel to the floor or mat.
- Move to the right while inhaling.
- Extend your body over your right leg and push the hips back.
- Bring your right arm down while exhaling.
- Keep your hand either on the leg, the floor or a block.
- Rotate your ribs towards the ceiling.
- Raise your left arm straight to the ceiling keeping in line with your shoulder, palm facing forwards.
- Lengthen through the sides of the neck, keeping it in line with the spine.
- Look straight ahead, or tuck the chin slightly.
- Now turn to look up towards your left hand.
- Breathe gently as you press through your feet.
- Extend through fingertips and crown of the head, and rotate your ribcage.
- Press your feet firmly into the floor to release from the tree pose.
- Inhale and lift your left arm up as you come back to a standing position.
- Pivot your heels and repeat on the other side. Repeat 5 times.
The major aim of trikonasana is to increase your cardiovascular activity. The triangle pose also helps in activating the heart chakra. If you find it difficult to practice on your own, consult a yoga teacher to teach you!
Do you practice yoga and want to teach? Enroll in the 200 Hours YTT Program to get your teacher certification!
Veerbhadrasana- Warrior pose
Warrior pose is best known to improve stamina and balance. Virabhadrasana helps stabilize your heartbeat too. While performing this stretching exercise, our body secretes hormones that help to normalize heartbeat and relax us as well. Here’s how to do it:
- This pose begins with finding the Warrior 1 stance with your front knee stacked over your front ankle and placing the rear foot firmly down at a 90-degree angle.
- Once done, bring your both hands to your low back and slowly start to inch them down towards your back leg.
- Keep your hips moving forward as you allow your chest to lift up.
- Release very slowly and carefully!
Very few are aware of the fact that Veerbhadrasana is one of the several limbs of heart chakra-activating asanas.
Urdhava Dharurasana- Wheel pose
Wheel Pose develops mobility and flexibility in your spine and hip flexors. Urdhava Dhanurasana also benefits your heart by creating a ‘space’ in your heart. This stretching yoga pose gives your heart additional breathability by giving your body an energy boost. Learn how to practice this healthy heart yoga pose:
- This intermediate-level heart chakra pose begins with laying on your back with your feet on your mat and knees facing the sky.
- Now bring your hands beside your ears keeping your fingers towards your shoulders and elbows towards the sky.
- Deep inhale for once and then press evenly into your hands and feet to push yourself up.
- You can select the option to come to the balls of your feet for more intensity.
- Stay in this position while holding your breath.
- Tuck your chin towards your chest and slowly lower to your mat, your hips are the last things to touch down.
- Relax in Shavasana!
Tadasana- Mountain pose
The fundamental purpose of the mountain pose is to strengthen your spine, sharpen your focus, and improve blood circulation (heart-related) in your body. Tadasana is the foundation of every standing yoga asana. It helps improve blood circulation and also makes your body flexible. Here’s how to do it!
- Begin this heart-strengthening asana by standing with your feet together.
- Make sure you distribute your weight evenly on your feet.
- Now, lift your kneecaps and activate your quadriceps muscles.
- It’s time to press the backs of your knees forward without bending them.
- Hug your upper thighs together to activate both your adductors.
- Place both arms alongside your body and turn your biceps and palms to face forward.
- Align your neck straight so it feels long and even on all sides.
- Inhale deep and lift your rib cage evenly away from the pelvis.
- Exhale and hug in the sides of your waist creating lumbar stability.
- Stay in Tadasana for at least 8-10 breaths.
Practicing this heart-friendly yoga pose for 3-5 minutes daily will strengthen your immune system, making your heart agile.
By practicing the above yoga poses, you can reduce the chances of a heart attack and other cardiovascular diseases to a great extent. But remember, if you are already suffering from heart or any other medical condition, it is always advisable to ask your doctor and yoga teacher before beginning the practice!
If you have been practicing yoga for a while and have the desire to learn more about yoga’s healing poses, join our Yoga Alliance certified 200-hour YTT program and help others stay away from cardiovascular diseases. Drop your queries at email at himalayanyogainnepal@gmail.com
Samadhi
What is Samadhi?
Samadhi in Yoga is the 8th and final stage or step in the system of eight-limbed Ashtanga Yoga. It is explained in the Yoga Sutras of Maharishi Patanjali as total absorption in the object of meditation, where the mind becomes completely still. There are various stages of Samadhi each leading to a higher superconscious state of mind.
How to practice Samadhi?
Samadhi cannot be practiced. It happens spontaneously just like meditation. There is no effort involved. One cannot forcefully practice Samadhi. We have to start from the process of Dharana or concentration with effort and in due course of time experience Dhyana or a state of meditation, which occurs spontaneously.
In Dharana (concentration), there is focus and effort and in Dhyana (meditation) there is de-focus, relaxation, and effortlessness. In Samadhi, there is a sudden jump from the state of Dhyana or meditation into a state of total absorption in the object of meditation, where the knower, knowing, and known merge into one conscious reality.
This is effortless. It is an experience of the superconscious state of mind. It can be compared to deep sleep, except that, in deep sleep, we are not conscious, while in Samadhi one is fully conscious.
The liberation of this state comes from transcending the confines of the ego. You are no longer wrapped up in the trappings of like, dislike, judgment, worry, and fear. You become completely absorbed in the present moment, at all times, while remaining in total awareness. This is a pure state of being. As you go through your daily tasks, you are no longer replaying the past or looking into the future. You are immersed in the enjoyment of each moment as a sacred act.
Samadhi brings you freedom from the cycle of karma, which is a result of never-ending desires (vasanas) and memories (sanskaras). What this means is that you will still have desires, such as hugging your children or eating food, but you won’t be a prisoner of the melodramatic cycle that karma brings. As the ego is continually concerned with what’s “me” and “mine,” your higher self knows that there is never a lack of anything because there is no separateness. Therefore, all fear subsides and what is left is pure love.
Yogic Layers (The Koshas of Life)
Human Body is composed of five sheaths (Panchakosha) or Yogic Layers. These sheaths from gross level to subtle level are seated.
The Five Koshas
1. Annamaya kosa (Physical sheath):
The physical body is built up by food. It is visible, palpable, and gross. Everything is sustained by Anna/Food and everything dissolves into Food. The creation of life is also from food. This matter-based aspect of the body is called Annamaya Kosa which consists of panchamahabhuta namely Sky, Air, Fire, Water, and Earth. The facts of this entire world of matter start from elements, molecules, atoms, and ions.
*Positive lifestyle– All the techniques and methods are basically meant for spiritual experiences, self-realization, self-healing, and creating eternal potency for a better life.
*Ethical Life Build To maintain social and individual discipline, basically Yama and Niyama are considered the primary and required qualities, features, attitudes, and principles of Human Beings. Out of these Ahimsa/ non-violence is the first key of life and is said to the Queen Bee because once keeping her in Hive, all the bees come together into Hive. Similarly, all ethical qualities automatically develop in our life.
*Body Cleansing Acts- To purify the body, different rules and techniques can be used such as Ushapan (drinking water early in the morning just after waking up), drinking herbal tea, fasting, six cleansing acts , Panchakarma, etc.
*Healthy food habits- for the right purpose right quality of food in the right time through correct eating rules with good feelings should be used properly.
*Physical Activities- correct working habits, aerobics exercise, morning walks, adventure trips, etc. should be done for better health and life.
*Yogasana practice- The body is established by asana which keeps the body fit and well-organized and increases the body’s stamina, helps in growth and development, relieves tiredness and fatigue, and controls the stretching, contraction, and relaxation of muscles.
2. Pranamaya Kosa (Vital sheath):
The prana is the life force, from which the gross Annamaya kosa comes out. This prana is the basic fabric of this universe both inside and outside the body. A uniform and harmonious flow of prana to each and every cell of the Annamaya Kosa keeps them alive and healthy. Prana flows through subtle channels called nadis. The five dimensions of prana flow regularly in activities are called Pancha pranas. They are Prana, Udana, Vyana, Samana,Apana.
*Active physical life– Any type of action naturally increases the inhalation capacity of the lungs, oxygenates the body, and increases the circulation of blood and impulses communication in the body.
*Walking in Nature– It promotes the prana level in the body.
* Breathing exercise- full and deep breathing helps in maintaining immunity levels of the body.
* Good position- Erect spinal cord and back that keeps active breathing mechanism and enhances the prana.
* Healing therapy- Kriyas, mudras, reflexology, acupressure, massage, marmas, etc. help to increase the life force/Prana.
* Pranayama practice- “Pranayama Parama Tapa” is the main practice for controlling the breath and prana in the body.
3. Manomaya kosa (Mental sheath):
A subtle sheath composed of mental stuff and essence perennial source of emotions and desires, anchoring willpower and the five cognitive organs in a subtle form purified through Yama and Niyama. The mind is the source of everything which carries different functions such as perception, memory, and egos and is characterized by feeling such as likes or dislikes, love or hate, carried by the heavy egos. It is this emotion that is the root cause of all human joys and distress.
*Listening to the devotional songs, chants, music, praying, and worship-
It induces deep relaxation, healing, devotional power, harmony, love, and awareness in life.
*Yoga Nidra– It is a powerful technique in which we learn to relax consciously. It is a systematic method of inducing complete physical, mental, and emotional relaxation. Here the consciousness is functioning at a deeper level of awareness, so is called psychic sleep as well. Half an hour of yoga nidra practice meets two hours of sleep benefits.
*Dharana and Relaxation practice- This practice enhances good concentration and awareness of one’s own mental processes including emotions, memory, relaxation, pure thoughts, inner purity, harmony, calmness, etc. The right way of practice gradually restores the psycho-physiological functions back to their conscious state which makes our manomaya kosa well-disciplined and pure.
4. Vijnanamaya Kosa (Wisdom Sheath):
This is the fourth layer of the body. This is conscience within that continuously guides us to do a thing or not to do, that is the Vijnanamaya Kosa. It is this component of the mind that has developed in the human race greatly and it differentiates man from animal. It always guides us to get mastery basic instincts.
* Dhyana Practice- It is the deep concentration phase and continuation of concentration and relaxation which promotes awareness, positive feelings, happiness, blissfulness, and freeing of the mind. This component concerns itself with changes in one’s attitudes, behavior, positive habits, well qualities, good nature, way of speech, way of thinking, and wholesome lifestyle which helps in inducing the feeling of sharing, the feeling of warmth, peace, and harmony, love and respect, attitudes of gratitude, honesty, truthfulness, and finally towards liberation and make this beautiful life gifted by pramatma more beautiful, more precious, more glory, more positive, more freedom, more self-realized by upgrading the wisdom level and opening the intuition through self-study in life. * Expansion of Consciousness by Continuity, Purity, Devotion, and Belief.
5. Anandamaya Kosa (Blissful Sheath):
This is the most subtle layer of our life full of bliss and joy as reflected from the purest pristine fountain source Atma. This is a state of total silence and perfection. It induces the Anandamaya kosa, the highest level of evolution in the manifested existence. All those practices make this sheath a more blissful, harmonious, and joyful life and give the glory of life which leads the life of aspirants towards liberation, a state of getting free from miseries.
Actually, this is not a practice; it is a happening phase that means sadhya, not sadhana. But there are different types of Samadhi on the basis of the way of practice like Dhyana yoga, Nada yoga, Rasananda, Bhakti yoga, jnana yoga, and Moorchha Yoga Samadhi. This is just a feeling or realization and reflected changes seen in life and the same way the best living pattern or arts will be obtained.
CARDIOVASCULAR SYSTEM
The Continuous movement of blood within an organism is called blood circulation. There are three parts of CVS: Heart, Blood Vessels, and Blood. Most importantly circulation and respiration go hand in hand. Good respiration yields a more efficient circulatory system. Further about the CARDIOVASCULAR SYSTEM.
Physiology of Heart:
Cardio-fitness respiration = getting air into the lungs and transferring oxygen from the lungs to the heart via the pulmonary veins before the heart pumps oxygenated blood via the aorta to the tissues of the body. The heart pumps blood through 2 circuits: pulmonary and systemic. But the flow of the blood is unidirectional.
In the pulmonary circulation circuit, blood flows from the right ventricle to the lungs back to the left atrium this allows the blood to pick up O2 (oxygen) in the lungs and release CO2 (carbon dioxide). This is shown in red in the figure on the following page.
In the systemic circulation circuit, blood flows from the left ventricle to the body and back to the right atrium, this allows the blood to pick up CO2 from tissues and release O2. This is shown in blue in the same figure on the following page.
The Basics
When there is a buildup of CO2 in the tissues, such as muscles, it forms lactic acid and it is what is called a cramp. Hence the importance of efficient breathing to support a healthy heart during times of physical intensity.
Going more into depth
During physical effort: The rate of oxygen intake increases yielding a greater blood supply (systolic blood pressure increases accordingly while diastolic pressure remains relatively constant).
Skeletal arterioles are dilated and the sympathetic influence of the nervous system increases while the parasympathetic influence decreases (refer back to ‘nervous system and breathing).
With this, there is also a direct response from the body with a greater rate of elimination of wastage (heat, water through perspiration, carbon dioxide, and lactic acid).
The heart has the capacity to pump anywhere between 5 liters of blood per minute to 35 liters of blood depending on the intensity of exercise and fitness level (which includes lung capacity).
Relating it back to Yoga
Asanas that have the most significant influence on the cardiovascular system:
Shirasana (headstand) pressure in the head arteries veins and soft tissues of the head and neck is felt. Also physical and psychological pressure such as maintaining balance and the urge to come out of posture affect musculoskeletal nervous endocrine circulatory respiratory and digestive
High blood pressure= blood in arteries and in the systemic circulation
Someone active and anxious – the sympathetic nervous system and hormones from the adrenal glands increase blood pressure by increasing both peripheral resistance and the strength and rate of the heartbeat.
Blood pressure varies in different parts of the body: increases below the heart and decreases above the heart for standing blood pressure is equalized only when in a bath or lying supine / when in inverted poses like headstand heart blood pressure stays the same but increases above the heart and decreases below the heart
Pins and needles or go-to-sleep sensations caused by diastolic blood pressure dropping to 0 and systolic at 40mm Hg insufficient for capillaries to get what they need.
Compare for yourself:
Yogic breathing or NadiShodhan with Jalandhara Bandha and without. Which is easier?
Types of Mantra
Primarily, there are 3 types of Mantra and are as follows:
- Pranava Mantra
- Deviya Mantra
- Divya Mantra
- Pranava Mantra-the hymn of the universe i.e. AUM or OM
Om – often referred to as the hymn of the universe – is considered the ultimate vibration because it contains every vibration that has ever existed and every vibration that will ever exist. It’s pure yoga – union.
Historically, Om is first mentioned in the twelve verses of the ancient Vedic text the Mandukya Upanishads, which explains the three basic states of consciousness: waking, sleeping, and dreaming. In its original spelling and pronunciation, AUM (pronounced ahh-uhh-mmm) is a blending of those three states of consciousness into the one-ness of three distinct syllables: A, U, and M. These three vibrations also represent the three stages of life: birth, living, and death.When the three individual vibrations are combined, a fourth vibration is created like a chord in music made up of individual notes.
AUM (pronounced ahhh–uhhh–mmmm) represents the fourth state of consciousness – transcendent consciousness or turiya – what we call enlightenment or one-ness. In Vedanta, it’s the unity of the divine made up of its three components: creation; preservation; destruction (and rebirth). Chanting Om (out loud or silently) is an ideal reminder of our universality.
2. Deviya Mantra
Chanting mantra for prayer and worshiping purposed to explore devotion, good senses, and feelings. E.g.
“Om Sahanavavatu, SahanouBhunaktu, SahaViryamKaravavahai,
Tejasvinavadhistamastu Ma Vidvisavahai” Om Shantih! Shantih!! Shantih!!!
Meaning: May he protect us both Master and Disciple! May he nourish us both! May we both work together with the great energy! May our study be enlightening and fruitful! May we not hate each other! Om Peace! Peace!! Peace!!!
- Divya Mantra: divine sounds/ words – specially recitation for Dhyana
Yoga; Kundalini Yoga; Raja Yoga
E.g. Rim; Krim; Shrim; Lrim; Brham; Yam; Hum; Rham; Rhim; Klim; Hreem; Swaha;
Ways of Mantra Chanting or Recitation
- VaachikaJapa (Verbal) –Chanting by loudly
- UpaanshuJapa (whispering) – chanting by internally with low action and effort
- ManasikJapa (Mental/ reminded) – reciting or reminding with action less or motionless
- AajapaJapa (Hearing inner sound) – hearing inner sounds like breath sounds, heart sounds, and any
inner vibrations. The mantra ‘SOHAM’ is very common in the beginning.
Types of Mala – 108 beads as significant in all sacred texts and 1 sumeru bead
Common Night Shade: A Kidney Herb
Solanum americanum is an annual or short-lived perennial plant, erect and widely spreading, growing up to 150 cm tall. The plant is used as a vegetable, especially in Africa, where it is often called Common Night Shade. It was collected from the wild. In Sierra Leone, the lowlands of Ethiopia, Kenya, Uganda, Tanzania, Seychelles, and Mauritius it was reported for cultivated. It is a popular wild pot herb in Côte d’Ivoire and Cameroon, and in eastern Zimbabwe and Mozambique, the leaves are also eaten as a vegetable. It is also commonly found in Nepal. Many people can see it in many parts of their places lying everywhere.
Edible Uses
Young shoots and leaves – cooked. Depending on the bitterness, the cooking water is sometimes changed during the cooking. This is done especially for children – elderly people often appreciate a higher degree of bitterness and will therefore leave the flowers and young fruits, whereas people who object to the bitter taste remove them. To further reduce the bitterness, the leaves are sometimes served together with cooked amaranth, either separately or as a mixture. In Uganda, the leaves are steamed and the juice is collected and used in soups so that the nutrients are fully utilized. The leaves contain about 6990mg of beta carotene per 100g. Caution is advised, see the notes above on toxicity.
Medicinal Uses
The plant is antispasmodic and vermifuge. A decoction of the whole plant is used as a blood purifier, for treating inflammation, dissipating blood stasis, and expelling worms.
The plant is applied externally as a remedy for cardialgia, corroding ulcers, suppurating cancers, deep wounds, and skin diseases such as dartre, and for use in poultices for treating kidney pain.
The leaves are eaten raw to treat heart pains. The cooked leaves are said to have a heart-clearing effect.
The juice extracted from the leaves is used to relieve chronic conjunctivitis and related inflammations.
The pounded leaves are used to treat sores and other skin problems.
An infusion of the leaves and stems is used to improve kidney function.
A decoction of the root, mixed with lime juice and a pinch of salt, is drunk as a treatment for malaria.
MUSCULAR SYSTEM
Group of specialized contractile cells (e.g. Contraction and relaxation) are MUSCULAR SYSTEM.
Types of Muscles:
1. Skeletal Muscles
- Smooth Muscles e.g Stomach
- Cardiac Muscles e.g Heart Muscles
Parts of Muscles
Fundamentals of Body Movement: Alignment; Flexibility & Efficiency
Alignment–
What holds us up in a standing posture? The position of the limbs or the carriage of the body as a whole is called posture: The viewed posture is maintained and erected from four aspects; anteriorly, posteriorly, right and left in which the line of gravity (the vertical line drawn through the body’s Centre of gravity) is called the Ideal posture. When viewed from the front or the back, the vertical line passing through the body’s centre of gravity should theoretically bisect the body into two equal halves, with the body weight distributed between the two feet.
FLEXIBLITY
Flexibility is defined as a range of mobility and ability of joints and muscles. For a yogi, a yoga teacher and any level practitioner, flexibility is the greatest challenge but most important, anatomically speaking, because it loosens cartilage restraints, tendon, ligaments and joints
Benefits Flexibility: *increase range of motion *decrease the risk of injury *reduce muscle soreness *Keeps muscles loose and relaxed * improves athletic performance.
Things to be remembered when stretching: *Free and relax mind *Intake of water * more oxygen inhalation * Natural food*equilibrium of action and rest* Visualization the changes inside*warm up before stretching *stretch the entire body * hold the stretch for at least 05 to 15 second, but do not bounce *stretch to the point where you feel some mild tension *breathe normally when stretching; never hold the breath * Lubricating the joints and tensed part of body * Vibrating and relaxing.Remember stretching = lengthening and decreases stretching = foreshortening
Specific effects through:
When alignment and efficiency are mastered? Below are just a few of the numerous effects of yoga physiologically. Some can be felt before efficiency is mastered. Effect of yoga are muscles flexibility, muscular strength, and endurance, joint stability, correct postures, balance neuro muscular co ordination, and improves all involuntary functions.
Shatakarma:…………………………………………………………………….
Asana:………………………………………………………………………………
Pranayama:…………………………………………………………….
SKELETAL SYSTEM
THE SKELETAL SYSTEM is the framework or body model of bony portion. It is made up of bones,joints, tendons and ligamentswhich provide support, movement, and protection to the body. They serve as levers for the of muscles and they provide anchor for tension, resistance and muscular contraction
Bones Composition: Water: 25% and solid matters: 75%
Types of Bone: Compact (Hard Bone) and Cartilage (Soft Bone)
Bones have various roles:
- To hold upright (femur), To protect the organs
- Permitting movement and locomotion
- To articulate (lower arm): ulna and radius twist around one another while the wrist and shoulder stay immobile)
- Manufacturing blood cells and storing the calcium
- JOINT:
Joint is the meeting ground between bones made of Hyaline cartilage; capsular ligament; Synovial membrane; synovial fluid and fat pads in some
Roles: Allow friction and impact (runners versus cyclists or swimmers) Have cartilage to protect and smoothen and stabilize articulation Have ligaments to connect bones (while tendons connect bone to muscle) Ligaments cannot contract but they can stretch and become loose and unstable.
PARTS OF BONES:
THREE TYPES OF JOINT STRUCTURE
- Fixed 2. Cartilaginous 3. Synovial Joints
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Best Seasons to Trek in Nepal
There are 6 seasons in Nepal. Nepal consists of diverse natures So, so there is always something to see in any season of Nepal we are talking about the Best Seasons to Trek in Nepal.
Autumn Season
Nepal has four main seasons which are mostly centered on the summer monsoon. The majority of tourists in Nepal prioritize mountain visibility so, it is recommended for travelers to visit Nepal in the autumn peak season which falls from late September to late November. This is the period when the climatic condition is clear and dry and neither hot in the Terai nor too cold in the high hills in Nepal. Another important point is that this is the period when dust and pollution are washed away by the monsoon rains making the mountains visible. This is the same reason why it is the best time for trekking which Nepal is quite famous for all over the world.
Two main festivals in Nepal Dashain and Tihar also fall during this period. The main thing that can put anyone at a disadvantage during this period is that this is the season in which Nepal receives the most visitors. So, do expect some crowds and high prices wherever you visit.
Winter Season
Winter season falls in Nepal from December to February. The capital Kathmandu never receives snow but mornings in Kathmandu can be quite chilly. Cold can be fierce in the trekking regions and expect some lodges to be closed for the same reason. Winter is the perfect time to visit the Terai region. During the Winter season, you can visit the Chitwan National Park, best for a wildlife safari, or visit Pokhara, the tourism capital of Nepal.
Spring Season
Spring season falls in Nepal during the period of March to mid-April. This is the second tourist season after Autumn in Nepal. The days are longer and warmer, Rhododendrons which is the national flower of Nepal bloom in the hills during the end of the Spring in Nepal. This is the perfect time to visit Terai to view wildlife since the long grasses are cut during this period.
Monsoon Season
During mid-April to early June is the period of pre-monsoon in Nepal which is quite known for the afternoon clouds, stifling heat, and rain showers. This is the period of unrest and illness and if you are planning to visit Nepal during this period then do take care of your health.
On the other hand during the monsoon that falls from the mid-June to last weeks of September, it is a fascinating time to visit Nepal. Nepalese welcome monsoon since it brings rain which makes fields come alive with green shoots and rushing waters. This is the point when the air is clean, flowers bloom, and fresh fruits and vegetables are abundant. The downside is the roads and paths of trekking routes may be blocked due to the heavy rainfall and landslides.
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Cruciferous Vegetables
What are cruciferous vegetables and why are they so good for us?
Cruciferous vegetables belong to the Brassicaceae family of plants. These vegetables are comparatively low in calories and high in nutrients, typically vitamins A, C, and K as well as other dietary fiber.
They are very unique because they possess sulfur-containing compounds called glucosinolates, which have been shown to have cancer-fighting properties in various types of research. (1)
Why do we need to eat them?
The body is a complex system that needs essential vitamins and minerals to perform optimally. Many people spend their lives with a lack of energy, bad digestion, irregular moods, a foggy brain, and many other symptoms that lead to inflammation and disease. And many people accept this to be ‘normal’!
The easiest way to help improve those symptoms, as we know, is to eat more fruits and vegetables or Natural foods.
Here are the list of 6 cruciferous vegetables to include in your diet to help build and sustain a healthy body.
- Kale, a nutritional powerhouse with high amounts of Vitamin A and C. It also provides fiber, calcium, iron, B6, and magnesium. Delicious stir-fried or baked to make crispy kale chips.
- Broccoli provides your body with vitamin C and vitamin B6. My favorite with kale. Steamed, stir-fried, or baked.
- Cauliflower has potassium and Vitamin C. Try it mashed or make rice by chopping it in a food processor.
- Brussels sprouts are full of vitamin C and are a source of fiber and potassium. I would not eat these as a kid but love them now, baked or stir-fried with tamari sauce.
- Cabbage – red and green, one of the top vitamin C foods on the planet. It also provides vitamin A, vitamin K, and iron. Finely chopped raw for a salad or stir-fried with onion and garlic for even more health benefits.
- Bok choy is one of the top anti-inflammatory foods. Providing a very high amount of vitamins A and C. Minerals such as iron, calcium, manganese, and folate. Stir fry with ginger, delicious.
How do these vitamins and minerals support our bodies?
- Vitamin A – can help maintain healthy teeth, skeletal tissue, and mucous membranes
- Vitamin K regulates bone mineralization by increasing bone density and helps the blood to coagulate.
- Vitamin C provides antioxidants and collagen protein. The body needs vitamin C to help repair wounds and injuries as well as keeping bones, cartilage, and teeth strong and healthy.
- Iron delivers oxygen to the cells, which helps the muscles perform well. Lack of iron in the diet could lead to anemia, leading to fatigue.
Knowing why we need these essential vitamins and minerals and where to get them can help inspire us to make the efforts needed to live a healthy, vital life with an able body and mind.
Knowledge is power, power for the body and mind.