Five Thing to Prevent your Loosening Hair

It's normal to lose up to 70 hairs a day, but if you're worried about hair loss, there are a few things you can do to prevent it—even if it's genetic. In honor of National Hair Loss Awareness Month, here are five things you need to know to avoid getting bald spots before your time.

1) Rethink your diet: The idiom "you are what you eat" applies to your hair health, too. "Hair and scalp problems can arise from either a deficiency or an excess of nutrients in your diet," says trichologist Elizabeth Cunnane Phillips of the Philip Kingsley Clinic in New York City. "Your hair cells need a balanced diet of proteins, complex carbohydrates, vitamins, and minerals to function at their best." Avoid extreme weight loss as well—another common determinant of hair loss.

2) Chill out: Elevated stress levels may cause an increase in shedding, so it's important to take time to relax your mind. And while exercising is a great way to reduce tension, be aware: Too much working out can provoke hair loss. (Hitting the gym is just one way to boost your mood, though—you can also go for one of these tried-and-true secrets of happy people.)

3) Don't forget about your scalp: "Infrequent washing encourages dandruff, and studies have shown that dandruff can cause or exacerbate hair loss," Phillips explains. "If you already have dandruff or a flaky/itchy scalp, use special[ized] shampoos and toners to help clear irritation and flakes." For at-home relief, concoct a preshampoo treatment of two eggs, two half eggshells full of witch hazel, and half an eggshell of vodka. Apply the tonic to scalp and hair, then massage for ten minutes.

4) Take your vitamins: Get your fill of the necessary scalp and hair vitamins by taking supplements. Add calcium, iron, zinc, gelatin protein, soy protein, and vitamins D, B12, and B6 to your daily diet. It seems like a laundry list, but if you're patient, you'll notice the difference.

5) See a specialist: If you know hair loss runs in the family, it's worth it to see a specialist. A trichologist like Phillips deals specifically with the hair and scalp. A simple blood test can determine the cause of your hair loss and suss out the solution.the l

Four Flat Tummy exercise that you should do at home.

Don't want to end up injured or exhausted? Don't overdo things on the workout front. Instead, aim for a brisk 20-minute walk every day to burn fat, plus do the following exercises to help tone your abdominal muscles. 

If your wishing for more amazing abs and flat tummy. Almost everyone above mention for a flat tummy  which is every one could easily  —no matter how fit they are longs for a flatter belly. your should do it very ease way that you can on mat , floor or carpet  Fortunately, yoga can help to you .

bicycle crunch:

this is an awesome low and upper exercise, to do this  lie down on floor and bend any one leg  with your back pressed onto the floor. Bring your hands behind your head. Starting with your legs bent at a 45-degree angle, Lift your this leg slightly in air as shown in picture bring the right knee into the chest while straightening out your left leg. At the same time, rotate your top half so your left elbow goes to your right knee, then switch to the other side. Repeat for one minute,three times a day.

Scissors:

To do this exercises Lie fully stretched out on the floor with your arms by your sides. Lift both legs about 5 inches in the air but keep them stretched.  Place one foot slightly above the other so they're crises crossed at the ankles.ring one leg up at a time than hold them in the air by clenching your abs. Begin switching between your legs so that one is above the other back and forth. Pretty soon, you will feel like your abs are on fire. This works the central abs and the lower abs for a complete tummy workout. Try it out and you'll see what I mean.repeat three times in a day

The Plank:

this exercise is static one ,it also very effective one plank exercise than any other tummy workout. To do this plank you have to lie face down on floor than raise your self on your toes and forearms take position with your elbow bent at 90 degree as shown in this picture 
and maintain your strait back , neck and keep breathing normally and hold it minimum 40 to 60 second. repeat three times in  a day.

The boat:

begin   in a seated on floor with your knees bent and your feet resting lightly with flat and tilt back on the ground as you balance on your sit bones. With your core engaged, lengthen through your torso and recline slightly, avoiding any rounding of your back. Extend your arms straight out in front of you, then extend your legs, creating a V-shape with your torso and legs. Breathe comfortably throughout the move and hold for five slow breath and return to the starting position. Repeat five times in a day.  

10 TIPS FOR BECOMING A MORNING GYM-GOER

1)Schedule it. You probably wouldn’t miss an appointment with 

your doctor, your dentist, or your hairdresser. Just like these 

appointments, make your morning exercise session something you 

can’t skip.

2)Get out your gear the night before. That way, you won’t 

arrive at the gym without socks or with your shirt inside-out.

3)Write it down. Jot down an exact workout plan before going to 

bed. When you wake up, you won’t have to think about what 

machine to do next or how long you’re going to run.

4)Consider a workout you have to pay for. I used to work out 

with a trainer at 5 am, and some days it was very tempting to 

stay in bed. But then I’d think about how much money I’d waste 

if I missed a session, and a few minutes later I was out the 

door and on my way. A commitment to personal training sessions 

or small group fitness workouts like TRX might help make sure 

you get out of bed.

5)Find a buddy. Maybe it’s a friend you already know, or maybe 

it’s someone you meet on your first early-morning trip to the 

gym. Make a commitment to each other that you’ll show up and 

hold each other accountable.

6)Make it a competition… with a reward, of course! If you and a 

gym buddy are both on a quest to make early exercise dates a 

habit, come up with a little challenge. Maybe you’ll decide the 

first one to miss a day has to do 20 extra push-ups. If you’re 

working out solo, treat yourself to new gym gear after a solid 

month’s worth of commitment.

7)Do a class. Many gyms offer one-hour classes that start 

around 6 am. Since no one wants to be the person that walks out 

in the middle of the class, I’d be willing to bet you’ll stay 

through the end.

8)Take baby steps. Start by setting back your alarm by five 

minutes this week. Next week, go for another five. You’ll be 

getting up an hour earlier before you know it.

9)Have something tasty to look forward to. Some experts say the 

golden window for post-workout nutrition is 30 to 60 minutes 

after we finish exercising, so make breakfast your next 

priority. Try a blended smoothie with greens, protein powder, 

and frozen berries or a parfait with granola, yogurt, and fresh 

fruit.

10)Preserve those endorphins! Make great feelings last by 

writing them down. The next time you think hitting snooze 

sounds like a better idea than lacing up, read what you wrote 

and remind yourself how on-top-of-the-world you felt last time. 

Then get moving!

It's Ok to Be Quiet: interview with susan cain

Greatist Journeys explore amazing stories from extraordinary

people.

It’s okay to speak softly (big stick optional), according to

Susan Cain, author of the bestselling book “Quiet: The Power of

Introverts in a World That Can’t Stop Talking.” Cain, a former

attorney and self-proclaimed introvert, has written about the

psychology of introversion for a variety of publications

including the New York Times and Bloomberg Businessweek. Her

TED talk this past February argued that introverts (the

naturally quiet and reserved) have unique gifts to share with

the largely extroverted world around them. “Quiet” highlights

the differences between introverts and extroverts who, Cain

says, have become idealized and even preferred in American

culture. We spoke to Cain about her book and the quiet

renaissance of introverts. Turns out introverts have much to

offer, like their creativity and insight, even if they aren’t

always shouting it from the rooftops.

Q&A WITH SUSAN CAIN

What is the value of thinking about where a person falls on the

introversion-extroversion scale?

The most important value is probably the self-awareness that

you are the way you are and it’s okay to be the way you are.

You can start organizing your life in ways that suit your

temperament instead of what many introverts do, which is try to

act like extroverts without even realizing that that’s what

they’re doing. I often ask people: How would you truly spend

your time if you really could spend your time exactly as you

please? [Many people] would go to far fewer parties; they would

go to far fewer meetings; they would schedule more walks alone

by themselves. But I think we tend not to give ourselves the

permission to do those things because there’s a sense that

we’re supposed to be out there all the time.

Is there any danger in applying the labels “introvert” and

“extrovert?” Could they become too limiting in terms of what

people think they can do?

First of all, there’s no such thing as a total introvert or a

total extrovert. We all can and should step outside our natural

tendencies in the service of things that we love. I don’t think

it’s a question of what you’re capable of; I think it’s more a

question of what your preferences are. Many introverts are

great public speakers, they’re great leaders, they’re great

communicators, but they still have a need and a desire to spend

more of their time in quieter ways. And that’s a piece of

themselves that they need to honor.

I liked your discussion about how collaboration might not be

the route to productivity for everyone. How do you think

companies can arrange their workplaces to suit everybody’s

different needs?

In terms of workplace design, there need to be different kinds

of spaces: nooks and crannies for privacy, and then shared

spaces where people can actually exchange ideas and

collaborate. When it comes to creative processes or problem-

solving, I think for introverts and extroverts alike the best

process is a hybrid where you go off by yourself first just to

think and then you come together as a group.

Do you think that romantic relationships between introverts and

extroverts can work?

Absolutely they can work. The positive side of introvert-

extrovert relationships is that you’re kind of yin and yang.

There’s a sense that each person has what the other lacks and

together you’re a greater whole. My husband’s an extrovert and

I’m an introvert and it works really well. There are

[conflicts] that these relationships get into again and again.

There’s always the question of: Okay, as a couple, how much are

we gonna’ go out and socialize? How much time does the

introvert get [to themselves] when they come home from a day of

work? But as long as you each understand where the other

person’s coming from and see their needs as legitimate and as a

temperamental preference, not as a sign that something’s wrong

with them or a sign that they don’t care about you, I think the

conflicts can be worked out.

What was the most exciting part of doing the research for this

book?

One really amazing finding is we now know that there are

introverts and extroverts in almost every single species in the

animal kingdom. Like all the way down to the level of fruit

flies! What we know is that each of these two types thrive

better depending on what the circumstances are. It’s also

illuminating because humans are the same way.

When you spoke at TED you said that there’s about to be

dramatic change in terms of the way we think about introverts

and extroverts. What do you think the future will be like for

the American school system and workplace and how they treat

introversion?

I think that we have a lot of work to do. With women’s groups,

a lot of changes happened as a result of consciousness-raising;

I think that’s where we are now with introverts. There are

already a lot of people talking about moving away from constant

group work. Open-office plans in companies are being rethought;

people are starting to want to build in more space for

individual work.

In the book you briefly mentioned that the Internet has changed

the way introverts can connect with people.

The Internet gives introverts a chance to communicate without

even leaving the house and that can be tremendously liberating.

Introverts prefer to communicate in environments that are not

overly stimulating, with a lot of stuff coming at them. So when

you’re sitting in front of your screen that’s an inherently

less stimulating situation. Many introverts say that they feel

like they can express the “real me” online in ways that they

might not be able to do face-to-face.

As someone who identifies as an introvert, do you feel that you

do better communicating like this over the phone, or even over

email, better than you would in person?

No, I like talking to people in person and I think I can

communicate just as well in person. I think it’s probably less

tiring for me in a way. [In person] you’re communicating on

more channels, so it’s not just your words, it’s not just the

expression in your voice; it’s also body language, things like

that. For introverts the key is to preserve your social energy

levels.

why need stretching ?

Why should you stretch?
It builds bigger, better-quality muscles.

Stretching helps prevent postural problems.

Stretching will improve appearance, flexibility, health, and 

overall performance. First, warm-up for 5-10 minutes at a low 

intensity (such as the elliptical machine, exercise bike, or 

treading mill) and stretch the muscles used.

If your workout time allows it, a cardiovascular exercise for 

at least 20 minutes at a faster pace is recommended. Then, a 5

-10 minute cooldown at low intensity should be completed. cool 

down for 5-10 minutes at a low intensity (50-60 per cent of 

your maximum heart rate). Now that you've warmed up, you should 

stretch every major muscle group.

It results in far less muscle-pulling overextension injuries

compared to not stretching.

Simple stretches increase range of motion.

It improves muscle appearance.

Flexibilty exercises help prevent overuse injuries from

occuring.

Stretching gives you more flexibility, which prevents soreness,

allowing for faster recovery and better muscle growth.

Stretching allows for a more active lifestyle later in life.

It invigorates the circulatory, respiratory and neuromuscular

systems.