Top 10 Ways for Women to Stay Safe in India

India is one of the most unsafe countries for women to reside in. The number of rape cases in our country is shocking and  eve teasing is considered almost normal. The administration is lax, which is why I suggest that the best way to stay safe in India is to take matters into your own hands. Here are ten tips on how to stay safe in India–

10- Dress Safe

Our country is a conservative one. Sad as it may be, women are denied the right to dress according to their wishes. I am in no way advocating the school of thought which says women should be covered up from head to toe to stay safe. I feel it is foolish that women have to cover themselves up before stepping out of the house because some men cannot keep themselves from leching. Hard reality remains, however, that if you cover yourself up well you might avoid getting teased. Although reports suggest that the way a woman dresses has no influence on rape cases, and a woman may get raped irrespective of what she is wearing, it does help to wear full clothes while going out in India. Eve teasers have been known to target women wearing short clothes. Passing lewd comments on girls who have the guts to wear what they want is common in our country. There are a few places where girls can roam about in clothes of their choice without feeling unsafe, like college campuses, but the majority of the places in India are just not safe for you if you’re wearing a miniskirt.

9- Go out in groups

There is safety in numbers. If you are planning to go to an unsafe area, try to take your friends or family members along. A single woman is an easy target for miscreants and eve teasers, so avoid travelling unless you know the route well. Try taking busy roads when you’re alone. If you must travel by unsafe, empty roads, especially when it is dark, make sure that you have friends along with you. People looking to create trouble are often discouraged by the sight of large groups.

8-Don’t go out after dark

I absolutely hate having to say this. Girls should have the right and the freedom to go out whenever they want and not feel unsafe in their own country. Sad reality, however, dictates otherwise, and it is better to be safe than sorry. Avoid going out after dark, especially if you’re planning to go to a place that is lonely and unsafe. In our country, women who travel after dark are frowned upon. The society is as much to blame as the rapists and eve teasers who create trouble for them. Remember the comments of Delhi police asking women to be back by eight every night? Asinine, but true. In our country, it is better to get back while the sun is still shining than to get into trouble after dark. Most women are abducted and raped after sunset. So make sure you travel in a group when it is dark.

7- Public transport

Use safe modes of public transport like the metro in Delhi or the local trains of Mumbai. The crowd in these metros and trains ensures that you do not get into trouble. People might still try to slide up next to you or touch you inappropriately, so move away if that happens. Create a hue and cry if things get out of hand. Avoid using public transport at night, especially if you do not see a lot of people around you. Do not hail a cab or autorickshaw that has more than one man inside it, they may cause mischief. Remember, Nirbhaya (May she rest in peace) was gangraped in a moving bus by people who pretended to be travelers. Call a private cab or a trusted family member to pick you up when you’re out late.

6- Learn Self Defense

In light of the recent rise in rape cases and eve teasing, a lot of women have taken up self defense classes. The best way to defend yourself is to learn a martial art that will help you in case you are being attacked or assaulted. Karate and Judo remain the most popular options in this respect. When you are being attacked, try to go for the most sensitive spot of the attacker’s body- his eyes. Contrary to popular perception, don’t lunge straight for his groin. Putting pressure on his eyes will help you get away. Scour the net for self defense tips and pointers, even if you do not take any self defense classes.

5- Your Phone

Your phone can help you in more ways than one. Keep the number of trusted family members and close friends on speed dial. When you know you’re going to be travelling alone, make sure that your phone is fully charged and working. Feed in the number of helplines, police stations and ambulances for emergency. If you’re being followed, take out your phone and click a picture of the stalker. In most cases, he will get disconcerted and go away. Nowadays, many platforms have launched safety applications for women. They track your movements and have emergency provisions like automatic dialing and alarms. Download such apps to stay secure.

4- Body Language

If you walk confidently, chances are people will leave you alone. The easiest target for rapists and assailants are women who look scared and nervous. Even if you are sweating inside, your heart is beating at a ridiculous rate and you’re chanting the gayatri mantra continuously, try to maintain a cool exterior. Look alert and conscious of your surroundings. Never walk with your head down, taking quick steps in the vicinity of people who look like they mean trouble. This will probably only encourage them. Your body language can go a long way in keeping you safe and secure in unsafe circumstances.

3- Traps

Women are sympathetic creatures by nature. Many rapists, kidnappers etc exploit this sympathy by luring women into traps. BEWARE of men or groups of men who ask you for help. It may seem like the wrong thing to do, but move ahead. If they genuinely need help, someone else will help them. When you’re alone and unaided, never help a handicapped person into his car. This is the oldest trick in the book for kidnapping women. If a driver asks you for directions, do not get too close to the car. He might pull you in. Don’t go out with people you haven’t known very long and met at informal places without an introduction from a trusted friend. Be safe.

2- Lock your doors

Keep your house locked at all times. Never let in strangers when you are alone. There have been cases of women being raped by people who pretended to be deliverymen, from the board of electricity, delivering gas, mailmen etc etc. Keep the doors shut and bolted at all times, even when there are other family members present. If you are living alone, get an alarm system installed. Look for apartments which have a proper guard and visitor’s book, instead of stand-alone houses. Look through the keyhole before opening the door. These are all basic precautions which women often overlook.

1- Pepper Spray

The safest way to stay safe is to carry a pepper spray along with you. The government has now subsidized the rates of pepper spray and they are available at almost every chemist’s shop. In other countries, women use electric guns which give their assailants an electric shock which stuns them. This device is not yet popular in India though. However, we have pepper sprays which can be effective in warding off attacks. If you don’t have one on you and you’re planning to travel out alone after dark, keep laal mirch with you. No kidding! I know people who do that. As mentioned earlier- go for the weakest spot in the body- the eyes. Spray him or them with the pepper spray and run for your life in the opposite direction.

Top 10 Tips to Overcome Muscle Fatigue

A heavy feeling of listlessness in the limbs after a sprint or a workout is quite a common experience. Muscle fatigue happens in the most unanticipated times; you can never know that you have exercised more than that required by your body until a painful heaviness spreads through your limbs. It reduces the ability of the muscles to generate strength and stimulate a contraction, thus rendering the limbs ineffectual. And yes, the soreness is meant to stay for a good period of time!

Muscle fatigue can be quite irksome. As said, a muscle fatigue takes it own time before healing and the medication rarely, if at all, helps in strangling the heaviness completely. This article brings to you ten ways to overcome muscle fatigue which should help to alleviate the lassitude if not erase it completely.

10. Head back to the Gym

For all those people out there who eagerly wait for their workout session to get over, this one is a bitter medicine for you! A mild exercise comprising basic stretching and jogging, after a round of workout has proved to be effective in overcoming muscle fatigue.
A workout session causes the muscles to wear down, consequently decreasing their oxygen supply. This leads to anaerobic respiration causing the formation of lactic acid which in turn causes the muscle fatigue. Light exercise increases the blood flow to the muscles without straining them, thus preventing anaerobic respiration and facilitating speedy recovery and reducing soreness.

9. Have amino-acid rich food

Consuming body building foods enhances the cell division activities in the body, thereby replacing the strained muscle tissues at a quicker pace. A regular diet of food rich in amino-acids not only helps in overcoming the fatigue but also strengthens the muscles inhibiting a spasm in the first place. Muesli in yogurt, lentils, beans and chicken should ideally be consumed. A poor protein diet during a muscle fatigue can have a negative effect on muscle repair as it depletes the muscles of its existing nutrients to synthesize proteins.

8.  Eat bananas

Eating bananas is perhaps the simplest way to maintain healthy muscles and keep muscle fatigue and spasms at bay. A banana smoothie is not just joy for the taste buds but it also works wonders in overcoming a fatigue. Bananas are a good source of Magnesium which helps the body synthesize proteins and strengthens the muscles preventing them from getting fatigued. They contain Potassium that helps transform glucose into glycogen proving energy to the muscles fostering faster recovery. Potassium also exhibits electrolytic behaviour which naturally prevents fatigue and spasms. They are also abundant in vitamin B-6 which relaxes the muscles, again preventing fatigue of the muscles.

 7. Apply an Ice Pack

Applying ice has historically been an effective method for treating muscle fatigue. Application of ice to the sore muscle should be preceded by mild stretching. Stretching aids the muscle in release toxins which when followed by an ice pack helps cool them down and expedite their repair. A method, commonly known as PRICE (Protection, Rest, Ice, Compression, and Elevation) is quite helpful. Only one precaution is required, do not apply ice to bare skin or it may cause numbness and death of tissues.

6. Increase the intake of fluids

Drinking high amounts of water is perhaps the most ubiquitous manner of restoring the natural balances of the body. Its benefits are not overstated. It hydrates the muscles and loosens them up leading to a quicker convalescence from the fatigue. It helps wash out the toxins and wastes that prevent the muscle from recovering from the spasm.
Juices, especially Apple juice, should be taken at regular intervals. Studies have shown that apples contain polyphenols which are instrumental in enhancing muscular strength and fatigue resistance. Consuming milk is also important during muscle fatigue. Apart from its protein content, it contains Calcium which helps regularise the Ca+ ions which cause the fatigue in the first place.

 5. Try Natural Remedies

Essential oils like Eucalyptus come handy in reducing the soreness that emanates from muscle fatigue. Application of essential oils helps dilate the sore muscles thereby making them more receptive to treatments. Epsom Salts are also extremely effectual in overcoming a muscle fatigue. Epsom Salts contain large amounts of Magnesium that is absorbed through the skin. Magnesium promotes the repair of damaged muscles quicker than any other substance. Fresh or dried Rosemary leaves also provide assistance in muscle repair. It can be easily absorbed through the skin, as such a wash made by boiling Rosemary leaves in water can help relax the muscles and speed the healing process.

4. Take a Swim

A fatigued muscle makes it almost impossible to go for a swim. Notwithstanding, if one still enters the pool, swimming can prove to be an unbelievable muscle relaxant and help reduce the fatigue. The regular movement of muscles against water stretches them out and reduces the heaviness in them. The cold water reduces the trauma to the muscles and prevents them from stiffening which could otherwise deteriorate the muscle fatigue. In addition to this, cold water constricts the blood vessels for sometime which helps reduce the inflammation and catalyze the recovery.

3. Analgesics and Massage

Aspirin, Paracetamol and the likes come in handy when immediate relief from the pain is required. However, the pain relapses in a few hours. Instead, analgesic balms help to overcome the fatigue by directly impinging the sore region. Although there is very little scientific evidence that balms work, they generally provide immense relief.
The balm shows better results if is used in conjunction with a massage of the fatigued muscle. Compression and approximation massage techniques generally show good results in the case of muscle fatigue. One, however, needs to take care that the massage remains gentle or it can worsen the fatigue. Either way, who does not like a comforting massage?

2. Hot and Cold Shower

People who are habituated to taking cold showers straight after a workout session are generally less prone to muscle fatigue. This is because cold shower constricts the blood vessels in the muscles thus preventing lactic acid formation.
A shower is also helpful in offsetting a muscle fatigue. Infact, alternating between hot water and cold water in the shower is one of the most effective remedies for muscle fatigue. Studies show that the recovery rate increases by thirty percent if one alternates between hot and cold water in the shower. The cold shower constricts the muscles, decreasing the flow of blood to them. The hot shower works in the opposite direction and increases the flow of blood. This rhythmic pattern reduces soreness and makes muscles healthy.

1. Undisturbed sleep

People generally underestimate the wonders of sleep in the healing process because it is such an obvious phenomenon. What they oversee is that sleeping is necessary for all the vital actions that take place in the body. It is the best way to overcome muscle fatigue. A long, undisturbed sleep is analogous to fasting and is catabolic to muscle repair. However, one has to make sure that he does not eat before sleeping; otherwise protein synthesis takes place in the gastro-intestinal tract where muscle is actually broken down to provide our stomach with amino-acid. This decreases the ability of the muscles to repair. In men, especially, sixty to seventy percent of the growth hormone secretions are released during sleep, ensuring muscle building activity and treatment of fatigue. Sleep is, unarguably, the most natural and the most effective healer.

These methods are tried and tested and are known to provide relief from the weariness of muscle fatigue. So, next time when you are unlucky enough to contract muscle fatigue, you can count on these tips for some respite from the pain.

12 Home Remedies For Swelling

Swelling is a common problem that accompanies injuries and pain. Many times swelling (medical term, edema) subsides on its own but sometimes it may require treatment.

Treating swelling of certain parts of the body (face, arms, hands, legs and feet) is possible using home remedies. Let us look at some of the best remedies for treating swelling.

Treat Swelling At Home With Simple Remedies

Drink Water

One of the best and most effective ways of treating swelling is by drinking 10-12 glasses of water. This remedy works wonders if the swelling is caused by water retention.

Many times our body tends to store water when it feels the body is going in dehydration mode. Storage of water by the body is what leads to swelling of certain body parts especially the hands and feet. Drinking sufficient water signals the body that the dehydration is now resolved. As a result it lets go of all the extra stored water.

Elevate The Injury

If the swelling is a result of injury then the best way of bringing down the swelling is by lying on the bed and elevating the injured part of the body. The injured part should be at the same or higher level than your heart. This helps drain out the excess fluid from the injured part.

Cold And Hot Compresses

Depending on the cause of the swelling you can apply either cold or hot compress to bring down the inflammation. For example, if the swelling is due to an allergic reaction then apply ice packs on the affected area. This will cool down the skin and immediately reduce the swelling.

On the other hand, if the swelling is due to sports injury then only hot compress can soothe the area. You can heat water and pour it in a glass bottle. Wrap the glass bottle in a towel and apply it over the swelling. This treatment will not only reduce the swelling but also provide relief from pain.

Exercising

To best way to reduce swelling in the legs and the feet is to exercise. And by exercising we are not asking you to hit the gym. Even mild exercise like walking will provide relief from swelling. You can also do some legs and feet specific exercises to bring down the inflammation.

Salt Solution

swelling in the feet and the hands can be reduced by dipping them in salt solution. Mix two teaspoons salt (preferably Epsom salt) in a liter of warm water.

Soak your hands or feet in the salt solution for 10-15 minutes. Salt solution is very effective in draining the extra flow of liquids to hands and feet.

Apply Pressure

In case of mild swelling massaging the area will work wonders. The massage should be done gently but firmly and in the direction of the heart. This will help dispel the large quantities of fluid that has gotten collected in a particular part.

Potato Juice

During pregnancy the body goes through a lot of hormonal changes that may result in swelling of the hands and feet. Many women experience edema during the final stages of pregnancy. This swelling can be painful and irritating. To get rid of the swelling caused in pregnancy use potato juice.

Peel a medium sized potato and cut it into thin slices. Wrap the potato slices around your hands and feet using medical gauze. Leave on for 30 minutes and then discard the potato slices. Repeat the treatment as and when required. Even cucumber slices can be used in place of potato.

Reduce Salt Intake

In some cases of swelling and bloating high amount of sodium in the diet is the culprit. Reduce your intake of salt (since salt is the richest source of sodium) by cutting down on the salt you put in your food. Also, cut down on the amount of processed foods you eat including cheese, cheese spreads and ready-to-eat meals. These foods are highly toxic in nature because of the high amounts of sodium present in them.

Mustard Oil

Many times the swelling is a result of poor blood circulation to certain parts of the body especially the hands and feet.

To treat this problem you can try rubbing mustard oil on the swollen areas. Warm some mustard oil and gently massage the swollen hands or legs with the oil for 5-7 minutes.This will restore the flow of blood to the affected parts and reduce swelling.

Wear Compression Garments

In some cases of swelling compression garments such as stockings, sleeves and glovescan be worn to reduce swelling. These clothes apply pressure on the particular area and do not let the fluids get collected in the tissues there. This prevents swelling.

Stay Cool

Sometimes hot weather can result in swelling of the hands and feet. This is especially true in the case of women because the female hormone estrogen is responsible for this response of the body to hot climate. Estrogen induces the plasma to leave the blood vessels and enter the tissues.

This results in accumulation of fluid in the particular part of the body giving it the swollen look. Hence, to avoid swollen hands, feet and face in summers the best thing to do would be to stay cool at all times. Drink plenty of cold water, fruits juices and take cold baths to maintain the temperature of the body. Try to remain indoors when the sun is at its peak. Carry and umbrella and a bottle of water with you at all times.

Maintain Weight

Swelling of hands, legs and face is a common problem seen in overweight people. If you suffer from painful inflammation for no reason then check your weight. It should fall within the acceptable BMI limits. Start exercising and controlling your diet if you have put on extra pounds. Not only will weight control help deal with swelling but it will also help you deal with many other medical conditions successfully.

If none of the home remedies work for you and the swelling still persists then immediately go to your doctor for a medical diagnosis.

15 health benefits of methi

The seeds and leaves of methi (fenugreek) are readily available and widely used in Indian kitchen. They have a strong aroma and a bitter taste. But when used in small quantities they impart flavour to your food. It is commonly used in curries, vegetable dishes, dals and not to forget the mouth-watering methi paratha. But did you know that methi is a rich reservoir of medicinal properties too? Methi contains protein, fibre, vitamin C, niacin, potassium, iron and alkaloids. It also contains a compound diosgenin which has oestrogen-like properties, as well as steroidal saponins. These compounds impart many benefits to methi – from being your beauty product to being an answer to your health problems!

Here are 15 health benefits of methi (fenugreek):

Increase breast milk production

Fenugreek ranks high among the ‘must haves’ for nursing mothers. This is due to the presence of diosgenin in the spice which increases milk production in lactating mothers.

Induce and ease child birth

Fenugreek has been known to be helpful in inducing childbirth by stimulating uterine contractions. It is also known to reduce labour pain. But here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could put you in risk of miscarriage or premature childbirth.

Ease women’s health problems

Fenugreek contains compounds like diosgenin and isoflavones with oestrogen-like properties which help reduce symptoms like discomfort and menstrual cramps associated with PMS. These compounds also ease menopausal symptoms like hot flashes and mood fluctuations. Women are more prone to iron deficiency during adolescence (initiation of menstrual periods), during pregnancy and breastfeeding. Including green leafy veggies like fenugreek (methi) in your diet can supply a good amount of iron. But make sure to add tomatoes or potatoes to the preparations to enhance the iron absorption.

Breast Enlargement

Want to enlarge your breasts? Include fenugreek in your regular diet. The oestrogen-like property of fenugreek can help in breast enlargement by balancing hormones in women.

Reduce cholesterol

According to studies fenugreek helps to reduce cholesterol level, especially that of the low density lipoprotein (LDL).

Reduce cardiovascular risk

Fenugreek seed has cardiovascular benefits due to the presence of galactomannan. It lowers the risk of heart attack. It is also an excellent source of potassium which counters the action of sodium to help control heart rate and blood pressure.

Control diabetes

Fenugreek is beneficial for people with diabetes.  Galactomannan, a natural soluble fibre present in fenugreek slows down the rate of sugar absorption into blood. Fenugreek also contains amino acid responsible for inducing the production of insulin.

Aid digestion

Fenugreek helps flush out harmful toxins. It relieves indigestion and helps treat constipation.

Cure acid reflux or heartburn

One teaspoon of fenugreek seeds in your food can be an effective remedy for acid reflux or heartburn. Mucilage of fenugreek seeds coat the lining of the stomach and intestine and sooth irritated gastrointestinal tissues. Before consuming, you can soak the methi seeds in water to make their outer coat mucilaginous.

Remedy for fever and sore throat

Fenugreek when taken with a teaspoon of lemon and honey can work wonders to reduce fever by nourishing the body. The soothing effect of mucilage in fenugreek also helps to relieve cough and pain from sore throat.

Prevent colon cancer

The fibre content (saponins, mucilage, etc.) of fenugreek binds to toxins in the food and flush them out. This in turn helps to protect the mucus membrane of the colon from cancers.

Lose weight by suppressing appetite

Include fenugreek in your weight loss diet by chewing soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek can swell and fill the stomach thereby suppressing your appetite.

Cure for skin inflammation and scars

Apply a clean cloth soaked in methi seed paste for effective treatment of skin problems like burns, boils, eczema, etc. Fenugreek seeds also help in getting rid of scars.

Beauty product

Fenugreek can be an excellent ingredient for your home-made beauty product. Fenugreek can be used in face packs to help prevent blackheads, pimples, wrinkles, etc. Washing your face with water boiled with fenugreek seeds or applying a paste of fresh fenugreek leaves for twenty minutes on your face can work wonders for your skin.

Solution to hair problems

Using fenugreek as a part of your diet or as a paste to directly apply on your hair makes yourhair shiny and black. Massaging your head everyday with boiled fenugreek seeds soaked overnight in coconut oil can be an excellent remedy for thinning of hair and hair fall. What more? Fenugreek is also great to keep the dandruff away