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PLANTS WITH MEDICINAL VALUES AND LESS MAINTAINANCE THAT YOU CAN EASILY GROW AT YOUR HOME

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PLANTS WITH MEDICINAL VALUES AND LESS MAINTAINANCE THAT YOU CAN EASILY GROW AT YOUR HOME

Having a garden at your home gives you a very peaceful and beautiful corner. Plants not only add to the beauty of the space giving it a natural look but you can also use the fruits and vegetables in your food. Not many people have enough space in their home to do gardening but we can all add a few places in our surroundings that require less maintenance. 

Here is the list of plants that are not only less maintenance but also are very beneficial for health:

  • ALOE VERA: It is one of the oldest medicinal plants that has been used to treat various health conditions for thousands of years. Aloe Vera is used in food, skincare, cosmetics, herbal products, etc. Aloe Vera in tooth gels helps fighting cavities. It is also used in the treatment of constipation, diabetes, skin burn, and various other skin conditions. It is one of the best treatments for skin and hair issues. Along with its properties, the aloe vera plant looks very beautiful and is very easy to maintain. 
  • TULSI: Tulsi is a very auspicious plant in the Hindu religion and it is considered that tulsi brings positivity in the house. Of all the herbs used in Ayurveda, Tulsi is one of the most useful. Tulsi can help in physical, chemical, metabolic, and psychological stress reduction. Tulsi can be used as a mouthwash, sanitizer, wound healing, herbal medicine, etc. It has spiritual and practical importance as it connects us with nature.
  • GILLOY: Gilloy is the powerhouse of antioxidants that fights free radicals, keeps your cells healthy and disease-free. Gilloy not only treats chronic fever, arthritis, and diabetes but also helps reduce stress, fights respiratory problems, improves vision, and reduces signs of aging. It can also be used for various skin problems as it removes toxins from your body. You can plant giloy in your house very easily. 
  • AJWAIN: It is one of the most important Indian herbs that uplifts the taste of every dish. Every part of the ajwain plant is used to make varied medicines and syrups. It helps to cure kidney stones, colds, cholera, and gas. It is very easy to grow and very beautiful to look at. 
  • MINT: It is a medicinal plant that is very easy to grow. It is recommended to grow it in a pot. Mint will reward you with green leaves that you can use for chutney and yogurts. Mint is excellent for managing blood sugar levels and skin conditions. In summer, one should particularly add mint to their diet, it is very cooling and helps indigestion.

AASTHA SINGH

health and remedies

Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

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Train smarter, not harder: How taking occasional breaks from gym can revolutionise your fitness routine

Taking regular breaks from intense training, like deload weeks, helps your body recover, preventing fatigue and injury, and ultimately boosts fitness gains.

When it comes to getting fit, the idea of spending hours at the gym might come to mind, but many fitness experts argue that taking a “deload week” every six to eight weeks is actually key to improving your fitness gains. A deload week involves reducing the intensity of workouts to allow the body to recover from the fatigue and muscle damage caused by intense training.

While high-intensity training helps build strength and fitness, it can also lead to muscle strain, and without adequate recovery, these gains can’t fully materialise. Deload weeks give the body much-needed rest to repair and rebuild, ensuring continued progress. (Also read: Bhagyashree swears by this super easy exercise for instant leg pain relief and better mobility. Watch how to do it )

Why recovery is key for muscle growth

According to an article by The Conversation, intense exercise can cause tiny tears in muscle fibres, leading to inflammation that requires rest or low-intensity exercise to heal. This inflammation is essential for muscle growth and fitness improvements. However, without proper recovery, muscles remain in a state of slight damage, preventing inflammation from resolving. This chronic state of inflammation can hinder muscle function, reducing oxygen efficiency and impairing performance. Giving muscles time to recover through rest ensures they repair properly and are primed for continued progress, setting us up for greater success in our fitness journey.

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Many gymgoers fear taking time off and are worried it will lead to a loss of gains. However, research shows that muscle genes have a “memory imprint,” which keeps them in a semi-prepared state. This allows muscles to respond more quickly and effectively to future training, promoting growth after a rest period. Even after extended periods of reduced intensity, up to seven weeks, muscular fitness can be restored to prime condition—and in some cases, surpass previous levels. Interestingly, recovery can occur twice as fast as it took to reach peak fitness initially, even if some strength is lost.

Taking time off from intense training is crucial to prevent muscle soreness and avoid overtraining syndrome. Overtraining occurs when the body doesn’t get enough rest, leading to prolonged fatigue, decreased performance, and mood disturbances. Symptoms develop gradually, making overtraining difficult to recognize until it’s severe. Rest is essential to avoid these issues and ensure long-term progress in training.

Role of overtraining syndrome and deload weeks

Overtraining syndrome is challenging to quantify due to its vague symptoms. Studies suggest it may affect as few as 10% of elite athletes, though rates could climb to 60% among highly competitive individuals. Recovery is essential for both fitness and overall health. When engaging in heavy gym routines, it’s vital to incorporate sufficient recovery time into your workout plan. Unlike rest days, which involve little to no exercise once or twice a week, deload weeks feature lighter training at reduced intensity—typically about 50% fewer workouts or a 20% drop in workout intensity.

Both rest days and deload weeks are essential for recovery and crucial to improving fitness. It’s not about choosing one over the other—they complement each other. For instance, intense training for marathons, Ironman, or CrossFit competitions requires weekly rest days alongside scheduled deload weeks. However, for recreational gym-goers exercising 1–3 times weekly at a moderate intensity, the recovery from this routine is often sufficient without the need for additional deload weeks.

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Fitness influencers recommend incorporating deload weeks into training schedules every 4–8 weeks, aligning closely with the expert advice of 4–6 weeks. However, it’s crucial to listen to your body and schedule deload weeks as needed. If your performance plateaus or worsens, it may signal time for a deload. Training plans should be flexible enough to allow rest when required. Deload weeks not only enhance performance but also support overall health.

Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.

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