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		<title>Indian Hemp: Neglected Pharmacological Treasure Trove</title>
		<link>https://innohealthmagazine.com/2019/issues/indian-hemp-pharmacological-trove/</link>
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		<pubDate>Wed, 13 Nov 2019 08:22:51 +0000</pubDate>
				<category><![CDATA[Issues]]></category>
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		<category><![CDATA[biodegradable plastics]]></category>
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		<category><![CDATA[Cannabis indica]]></category>
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					<description><![CDATA[<p>Hemp or Cannabis sativa with limited concentration of an active psychotropic substance tetrahydro cannabinol (THC) <0.3% is a promising industrial crop.
</p>
<p>The post <a href="https://innohealthmagazine.com/2019/issues/indian-hemp-pharmacological-trove/">Indian Hemp: Neglected Pharmacological Treasure Trove</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
]]></description>
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	<p style="text-align: justify !important;">Hemp or Cannabis sativa with limited concentration of an active psychotropic substance tetrahydrocannabinol (THC) &lt;0.3% is a promising industrial crop. It is known for its use in paper industry, textile, biodegradable plastics, paint, biofuel, food and feed. Historical evidence of its use can be traced in ancient literature Atharvaveda (1500 BC); Sushruta Samhita for treatment of phlegm and diarrhea and Persian medical text of 18th century (UnaniTibbi). Cannabis sativa, due to its close relative Cannabis indica (high THC Cannabis), always remained under shadow. It can be a useful source of non-psychotropic cannabidiol (CBD). The recent advances in CBD research and identification of Cannabinoid receptors in human revolutionized its importance in western pharmacology. The use of flowers/buds for cannabidiol (CBD), a non-addictive substance, is extremely useful for pharmacological formulation managing chronic pain, anxiety, inflammation, depression etc.</p>
<p><em><strong>Also Read: <a href="https://innohealthmagazine.comresearch/burden-of-diabetes/">Study: Increasing Protein and Dairy Intake Reduce Burden of Diabetes</a></strong></em></p>
<p style="text-align: justify !important;">The processing of flower and buds of Cannabis is illegal in India. Flower and bud trichome’s release psychotropic substances formulated as charas, hashish and ganja. Phytocannabinoids accumulate in the secretory cavity of the glandular trichomes, which largely occur in female flowers and in most aerial parts of the plants. The seeds and leaves are permitted for usage depending on state policy though licensing. Ironically, since ages peoplein India have been consuming bhang milkshake (a preparation of C. sativa or Vijaya) as sacred drink during Lord Shiva related rituals, though its cultivation was legally banned in 1985 by Narcotic Drugs and Psychotropic Substances Act. This act came after International Treaty of 1961 regarding Narcotics Substances.</p>
<p><em><strong>Also Read: <a href="https://innohealthmagazine.cominnovatiocuris/benefits-of-joining-ic-innovatorclub/">Benefits of Joining IC InnovatorCLUB</a></strong></em></p>
<p style="text-align: justify !important;">Mechoulam (2005) described hemp as “neglected pharmacological treasure trove”. Cannabinoids are now recognized more because of their relation with human endocannabinoid system which includes two G proteincoupled cannabinoid receptors (CB1 and CB2) and two ligands (anandamide and 2-arachidonylglycerol). They can modulate variety of physiological responses such as pain, memory, inflammation, appetite, behavior etc. In contrast to Cannabinoids, THC is partial agonist of above mentioned receptors with higher binding with CB1. This may be associated with its known psychoactive abilities. Even though THC’s are more potent as a drug which can be used for various treatment protocols, the associated side effects makes it inferior candidate of choice in contrast to CBD. CBD can also reduce THC negative effects and help in improving efficacy of Cannabis based products. <strong>CBD is very promising cannabinoid and has been successfully used in preclinical studies of nervous system related diseases (epilepsy, schizophrenia etc.). However, at present, itsuse in therapeutic treatments is still limited.</strong></p>
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	<p style="text-align: justify !important;">In India, some States have been issued a license to produce hemp either in collaboration with Industrial Association, CSIR based pharmaceutical initiatives or to fulfill the requirement of R&amp;D based activity under AYUSH regulations. Hemp is considered as a source of biomass, fiber, and high-value oil. Fibers based textile market is legal in India, however, at present, it is facing fierce competition. The availability of cheaper yarn from Bangladesh (full exemption of basic customs duty) and China’s favor to Vietnam (by waiving import duty) is further fueling the competition. Indian hemp based textile industry is still in nascent stages. Despite high technological advancement available in India, the use of Hemp in providing CBD moieties for new global pharmacological formulations is still not a reality. Even our ecosystem is not ready due to the non-availability of legal backing; technological innovations for using Hemp based fabric for</p>
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	<p style="text-align: justify !important;">new quality material; lack of standardization of hemp cultivation with targeted % of CBD as being done in other parts of the world and also state-wise variation in the implementation of the law.</p>
<p><em><strong>Also Read: <a href="https://innohealthmagazine.comtrends/mediatesk-sensio-biosensor-solution/">Mediatesk Sensio-Biosensor Solution to Health Monitoring </a></strong></em></p>
<p style="text-align: justify !important;">Industrial uses of Hemp provide significant business opportunity, for example some companies have developed Eco-friendly bricks made out of hemp. These bricks absorb carbon monoxide and are durable as cement bricks. The production of hemp bricks can provide economic benefit venture for Indian farmers. This brick-based material was used in preserving Ellora Caves for 1500 years. In India, the major problem in any such venture is ‘middlemen policy’ which makes end product expensive with least benefit to the farmer (licensing cost etc.). Permission for contract farming lacks legal support. India, unlike developed countries, neither has strict regulation nor it is relaxed enough to cater as uniform business opportunity. Furthermore ‘stigma’ attached to hemp cultivation (confusion with marijuana) and lack of industrial linkage to farming units with direct export potential further reduces its industrial potential.</p>
<p><strong><em>Also Read: <a href="https://innohealthmagazine.comtrends/foreign-tourists-rallying-healthcare/">Foreign Tourists Rallying for Healthcare</a></em></strong></p>
<p style="text-align: justify !important;">On the other hand, without proper monitoring and uniform policy, relaxation of laws might aggravate the situation at ground level. As per understanding of Ayurvedic perspective, the plant resin (especially from wild plants at 2000 or 3000 m height) is charas which is an extremely powerful banned narcotic drug. However, its leaf based formulation bhang is used in Ayurvedic preparation as stimulant, aphrodisiac and also as sedative. The use of CBD in Indian Ayurvedic Formulations (with traditionally known 191 Ayurvedic preparations for 29 different diseases), regulated and approved by AYUSH after clinical testing, are still in a nascent stage. AYUSH medicines still need to bridge gap between their standards with globally accepted norms. The legal aspects of excise duties on medicinal or toilet preparation containing Indian Hemp limits its probable utility. It means when business is exploring its potential crossing excise department, agriculture department, narcotics department, there is no single window approach feasible. <strong>This environment-friendly, pest resistant and sustainable crop is self sustainable after few production cycles and can even be easily regulated by the provision of raw material i.e. seeds only via government sources.</strong></p>
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	<p><em><strong>Also Read: <a href="https://innohealthmagazine.comresearch/monkeys-spa-therapy/">Monkeys go for Spa therapy</a></strong></em></p>
<p style="text-align: justify !important;">Keeping the vast market potential of hemp in both medical and food industry and significant pressure faced by Indian farmers, major attention from government sources is required. Firstly, amendments to existing regulations to tap complete potential of this industrial crop (especially regulated and controlled contract farming) is necessary. Secondly, the implementation of law requires adequate State machinery with upgradation of Indian Industrial Hemp Association to a forum for awareness, training and feedback platform. The integration of Central Digital Policy for linking of Aadhaar system to transfer benefits directly to farmers by controlling middlemen. Lastly, the development of uniform code throughout the country addressing excise, narcotics, medicinal, research and agriculture/export policy related to Indian Hemp multiple industrial uses with special focus on promising pharmacological relevance.</p>
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	<h2>About the author</h2>
<p style="text-align: justify !important;"><em><strong>Dr. Sarita Jaiswal</strong></em>, Chief Scientific Officer at Carpere, University of Saskatchewan, Canada, is an accomplished Plat Scientist having 15+ years of R&amp;D experience with specialization in cereal and pulse crop biochemistry and genomics. She has been awarded twice for the category of Young Scientist (Indian Society of Plant Physiology and amp; KK Nanda Foundation for Advancement of Plant Sciences).</p>
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<p>The post <a href="https://innohealthmagazine.com/2019/issues/indian-hemp-pharmacological-trove/">Indian Hemp: Neglected Pharmacological Treasure Trove</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
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		<post-id xmlns="com-wordpress:feed-additions:1">6690</post-id>	</item>
		<item>
		<title>Global nutrition needs swift efforts</title>
		<link>https://innohealthmagazine.com/2018/others/women-corner/global-nutrition-needs-swift-efforts/</link>
					<comments>https://innohealthmagazine.com/2018/others/women-corner/global-nutrition-needs-swift-efforts/#respond</comments>
		
		<dc:creator><![CDATA[InnoHEALTH Magazine]]></dc:creator>
		<pubDate>Mon, 30 Apr 2018 11:05:15 +0000</pubDate>
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		<guid isPermaLink="false">https://ztt.nrm.mybluehostin.me/innohealthmagazine?p=3800</guid>

					<description><![CDATA[<p>Global nutrition crisis threatens human development, demands ‘critical step change’ in response. Women’s health in India has emerged as a major nutritional</p>
<p>The post <a href="https://innohealthmagazine.com/2018/others/women-corner/global-nutrition-needs-swift-efforts/">Global nutrition needs swift efforts</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
]]></description>
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	<p><strong><em>Global nutrition crisis threatens human development, demands ‘critical step change’ in response &#8211; Report</em></strong></p>
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	<p style="text-align: justify !important;">Women’s health in India has emerged as a major nutritional challenge with the country wrestling largest number of anemic women in the world and the other having to tackle diseases related with obesity –that is on the rise, warns the latest Global Nutrition Report, 2017. It says there is malnutrition among adults globally.A total of 614 million women aged between 15–49 years were affected by anemia. India had the largest number of women impacted, followed by China, Pakistan, Nigeria and Indonesia.In India and Pakistan, more than half of all women of reproductive age have anemia.</p>
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	<p style="text-align: justify !important;">It is a global issue that many women in high-income countries also suffer from; prevalence rates may be as high as 18% in countries such as France and Switzerland. Obesity (body mass index (BMI) ≥30) is most common among North American men (33%) and women (34%), and lowest among Asian and African men (6%) and Asian women (9%).</p>
<p>Also Read:<br />
<a href="https://innohealthmagazine.comtheme/pranayama-breathing-difference/">Difference Between Pranayama and Breathing</a><br />
<a href="https://innohealthmagazine.cominnohealth/environment-yoga-public-health/">Yoga Mojo Going Viral – Meditation in India</a></p>
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	<p style="text-align: justify !important;">Overweight and obesity are increasing in almost every country and are a real concern for many low and middle income countries, not just high-income ones.The problem affects more women than men in all the world’s regions, reflecting a wider global gender disparity.</p>
<p style="text-align: justify !important;">Hypertension is most common (28%) among African women and European men, and lowest (11%) among North American women. A quarter of Asian and Latin American men suffered from raised blood pressure in 2015. While more women worldwide are affected by obesity, the case for diabetes and hypertension is mixed. There is more diabetes among men than women in Asia, Europe, Northern America and Oceania, and more hypertension among men than women in all regions except Africa.</p>
<p style="text-align: justify !important;">The world now faces a serious nutrition- related challenge, whether stemming from under nutrition or obesity, states Global Nutrition Report 2017.</p>
<p style="text-align: justify !important;">The report found the vast majority (88%) of countries studied face a serious burden of two or three of these forms of malnutrition. It highlights the damaging impact this burden is having on broader global development efforts.</p>
<p style="text-align: justify !important;">“The world can’t afford not to act on nutrition or we risk putting the brakes on human development as a whole,” said Corinna Hawkes, Co-Chair of the Global Nutrition Report’s Independent Expert Group and Director of the Centre for Food Policy at City, University London. “We will not achieve any of the Global Goals for Sustainable Development (SDGs) by the 2030 deadline unless there is a critical step change in our response to malnutrition in all its forms. Equally, we need action throughout the goals to tackle the many causes of malnutrition.”</p>
<p style="text-align: justify !important;">The Report calls for nutrition to be placed at the heart of efforts to end poverty, fight disease, raise educational standards and tackle climate change.</p>
<p style="text-align: justify !important;">&#8220;We know that a well-nourished child is one-third more likely to escape poverty,” said Jessica Fanzo, Bloomberg Distinguished Professor of Global Food and Agriculture Policy Ethics at Johns Hopkins University and Global Nutrition Report CoChair.</p>
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<li>At least 41 million children under five are overweight, with the problem affecting high and lower income countries alike</li>
<li>At least 10 million children in Africa are now classified as overweight</li>
<li>One-third of North American men (33%) and women (34%) are obese</li>
<li>155 million under-fives are stunted; Africa is the only region where absolute numbers are rising, due to population growth</li>
<li>52 million children worldwide are defined as wasted, meaning they do not weigh enough for their height</li>
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	<p>In all 140 countries studied, the report found ‘significant burdens’ of three important forms of malnutrition used as an indicator of broader trends:<br />
1) childhood stunting-children too short for their age due to lack of nutrients, suffering irreversible damage to brain capacity,<br />
2) anemia in women of reproductive age-a serious condition that can have long term health impacts for mother and child, and<br />
3) overweight adult women-a rising concern as women are disproportionately affected by the global obesity epidemic.</p>
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	<p style="text-align: justify !important;">“They will learn better in school, be healthier and grow into productive contributors to their economies. Good nutrition provides the brainpower, the ‘grey matter infrastructure’ to build the economies of the future.”</p>
<p style="text-align: justify !important;">Rates of undernutrition in children are decreasing, the report said, with recent gains in some countries. But global progress is not fast enough to meet internationally agreed nutrition goals, including the Sustainable Development Goals (SDG) target 2.2 to end all forms of malnutrition by 2030.</p>
<p style="text-align: justify !important;">EmornUdomkesmalee, Co-Chair of the Global Nutrition Report’s Independent Expert Group and Senior Advisor, Institute of Nutrition, Mahidol University, Thailand, said, “It’s not just about more money – although that is important &#8211; it’s also about breaking down silos and addressing malnutrition in a more joined-up way alongside all the other drivers of development. There’s a powerful multiplier effect here that we have to harness.”</p>
<p style="text-align: justify !important;">The report found that overweight and obesity are on the rise in almost every country.With 2 billion of the world’s 7 billion people are now overweight or obese and a less than 1 per cent chance of meeting the global target of halting the rise in obesity and diabetes by 2025.</p>
<p style="text-align: justify !important;">Rising rates of anemiaamong women of reproductive age are also cited as a concern with almost one in three women affected worldwide and no country on track to meet global targets. “Historically, maternal anemia and child undernutrition have been separate problems to obesity and noncommunicable diseases,” said MsFanzo. “The reality is they are intimately connected and driven by inequalities everywhere in the world. That’s why governments and their partners need to tackle them holistically, not as distinct problems.” Donor funding for nutrition rose by just two per cent in 2015, to US$867 million, representing a slight fall in the overall percentage of global aid. The report says funding needs to be ‘turbo charged’ and calls for a tripling of global investments in nutrition, to $70bn for over next 10 years to tackle childhood stunting, wasting and anemia and to increase breastfeeding rates. Crucially, donors are only spending 0.01 per cent of official development assistance on diet related Non-Communicable Diseases, a ‘disturbingly low’ level.</p>
<p style="text-align: justify !important;">Pledges to invest in nutrition must be ‘concrete’ and ‘acted upon’, not ‘empty rhetoric’, the report said. Of the 203 commitments made at the Nutrition for Growth Summit in 2013 those most likely to be classified as ‘on course’ are the UN agencies’ at 86 per cent, followed by ‘other organisations’ at 75 per cent and NGO policy commitments at 73 per cent.</p>
<p style="text-align: justify !important;">The report found there is a critical need for better data on nutrition &#8211; many countries don’t have enough data to track the nutrition targets they signed up to and to identify who is being left behind.</p>
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	<p style="text-align: justify !important;">Report says the world consumes too much salt. Intake varies by region, but no region had intakes within the WHO-recommended limits of 2 g/day of sodium. Asia has the highest intake (4.3 g/day of sodium), followed by Europe (4.0 g/day of sodium). At national level, only seven countries (Burundi, Comoros, Gabon, Jamaica, Kenya, Malawi and Rwanda) have sodium intakes within desirable limit).</p>
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	<p><strong>Read all the issues of InnoHEALTH magazine:</strong><br />
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – <a href="https://goo.gl/iWAwN2">https://goo.gl/iWAwN2</a><br />
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InnoHEALTH Volume 2 Issue 1 (January to March 2017) – <a href="https://goo.gl/DEyKnw">https://goo.gl/DEyKnw</a><br />
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – <a href="https://goo.gl/Nv3eev">https://goo.gl/Nv3eev</a><br />
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – <a href="https://goo.gl/MCVjd6">https://goo.gl/MCVjd6</a><br />
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – <a href="http://amzn.to/2B2UMLw">http://amzn.to/2B2UMLw</a><br />
InnoHEALTH Volume 3 Issue 1 (January to March 2018) – <a href="https://goo.gl/fksdQx">https://goo.gl/fksdQx</a><br />
InnoHEALTH Volume 3 Issue 2 (April to June 2018) – <a href="https://goo.gl/grbtRo">https://goo.gl/grbtRo</a></p>
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<p>The post <a href="https://innohealthmagazine.com/2018/others/women-corner/global-nutrition-needs-swift-efforts/">Global nutrition needs swift efforts</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
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		<title>10 EXERCISES THAT YOU CAN DO AT HOME</title>
		<link>https://innohealthmagazine.com/2017/well-being/10-exercises-at-home/</link>
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		<dc:creator><![CDATA[InnoHEALTH Magazine]]></dc:creator>
		<pubDate>Wed, 29 Nov 2017 09:41:33 +0000</pubDate>
				<category><![CDATA[Well Being]]></category>
		<category><![CDATA[Abdominal]]></category>
		<category><![CDATA[Apples]]></category>
		<category><![CDATA[Arms]]></category>
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		<category><![CDATA[Living Room]]></category>
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		<category><![CDATA[Mary Le Merwinna]]></category>
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					<description><![CDATA[<p>From the comfort of indoors - at home and in your favorite attire - a workout to keep you fit by Mary Le Merwinna</p>
<p>The post <a href="https://innohealthmagazine.com/2017/well-being/10-exercises-at-home/">10 EXERCISES THAT YOU CAN DO AT HOME</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
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	<h5><span style="color: #0071b2;">From the comfort of indoors &#8211; at home and in your favorite attire &#8211; a workout to keep you fit by Mary Le Merwinna</span></h5>
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	<p style="text-align: justify !important;">Take a look around your house. Does it look like a gym? No? Take another look. You might not see a pricey treadmill or a fancy set of free weights, but you’re probably looking at a number of everyday objects that can make terrific exercise aids. Got a gallon of milk and the yellow pages? Then you’ve got a workout!” Going to the gym isn’t the only way to stay fit,” says Cedric Bryant, Ph.D., chief exercise physiologist at the American Council on Exercise. You can stay home and still work up a sweat. Turning your humble abode into your workout spot makes fitting in physical fitness convenient, easy and, best of all, free! Denise Austin, your personal trainer and Lifetime’s exercise guru, says, “Make physical activity a part of your everyday life, whether you go out for a jog or work out with items available in your home! After you exercise, you’ll not only look great but you’ll feel wonderful too!” Roll over the objects in the virtual rooms below and get the prescription for your home gym workout, plus some inspiring words of encouragement from Denise herself.</p>
<p style="text-align: justify !important;">(No matter what shape your are in, you can do the moves described here. Experts recommend that beginners start with three sets of 10 repetitions, then work up to three sets of 15 and, finally, 25. Just pick the exercise you like, and remember to stop anytime you feel faint or out of breath).</p>
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	<h5><span style="color: #0071b2;">Living room</span><br />
<span style="color: #0071b2;">Object: <span style="color: #000000;">A Wall</span></span><br />
<span style="color: #0071b2;">Exercise: <span style="color: #000000;">Wall slides</span></span><br />
<span style="color: #0071b2;">Target: <span style="color: #000000;">Thighs</span></span></h5>
<p style="text-align: justify !important;">Ready to feel the burn in your legs? Stand 12 to 18 inches from the wall, bend your knees and your upper body back until it’s touching the wall. Continue lowering your hips until your knees are bent at roughly a 90-degree angle (no lower), making sure your knees don’t extend beyond your toes. Hold for 10 seconds, then slowly stand up. Repeat.</p>
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		<div id="fws_69aaaf1945453"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A coffee table<br />
<span style="color: #0071b2;">Exercise:</span> Seated dips<br />
<span style="color: #0071b2;">Target:</span> Triceps</h5>
<p style="text-align: justify !important;">Get rid of that arm flap! Sit on a sturdy coffee table (or the set of an armchair), hands gripping the edge with fingers pointed toward your behind. Extend your legs out in front you, keeping your knees slightly bent, then point your toes and plant your feet flat on the floor. Straighten your arms and lift your backside off the table. Then bend your elbows and slowly lower your hips; stop as soon as you feel pressure in your shoulders. Push back up until your elbows are almost straight (don’t lock them). Repeat.</p>
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		<div id="fws_69aaaf19457c5"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A Chair<br />
<span style="color: #0071b2;">Exercise:</span> Semi-seated squats<br />
<span style="color: #0071b2;">Target:</span> Thighs and buttocks</h5>
<p style="text-align: justify !important;">Bless that behind! Stand with your feet shoulder-width apart, your back toward a chair and your abdominal muscles tight. Squat! shifting your weight onto your heels as if you’re going to sit in the chair; keep your shoulders back and your chin up. Just before your backside reaches the seat, stop and hold the position for a second; then slowly straighten up again. Repeat.</p>
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		<div id="fws_69aaaf1945c1c"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A couch<br />
<span style="color: #0071b2;">Exercise:</span> Crunches<br />
<span style="color: #0071b2;">Target:</span> Abdominal</h5>
<p style="text-align: justify !important;">Flatten that tummy! Lie on the floor on your back, with your hips a few inches from the couch, knees bent and heels resting on the couch’s seat. Press your lower back into the floor. Inhale, tighten your abs and lift your shoulder blades up and forward. Don’t lead with your head; keep your chin a few inches away from your chest. Pause for a second, then exhale and lower yourself back down. Repeat.</p>
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		<div id="fws_69aaaf1946076"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> Your baby<br />
<span style="color: #0071b2;">Exercise:</span> Pelvic lifts<br />
<span style="color: #0071b2;">Target:</span> Hips and abs</h5>
<p>Strengthen your core! Lie on your back, knees bent, feet flat on the floor, with your wee one seated securely on your abdomen or lying across your hipbones (for safety, keep both hands firmly on her!). Straighten your right knee and extend your leg, keeping your thighs parallel and your knees together. Press your left heel into the ground and lift your pelvis a few inches. Hold for a few seconds, then lower. Repeat on the both sides.</p>
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		<div id="fws_69aaaf19463a8"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A fireplace mantel<br />
<span style="color: #0071b2;">Exercise:</span> Standing side leg lifts<br />
<span style="color: #0071b2;">Target:</span> Upper thigh</h5>
<p style="text-align: justify !important;">Get Rockette-like legs! Face the fireplace with your feet hip-distance apart; hold onto the mantel for balance. Maintaining a slight bend in both knees, slowly lift one leg to the side and hold for a second or two. Lower it slowly, without relaxing the muscles. Repeat, alternating on both sides.</p>
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		<div id="fws_69aaaf194662c"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
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	<h5><span style="color: #0071b2;">Object:</span> A framed photo of your mother-in-law or another problem person<br />
<span style="color: #0071b2;">Exercise:</span> Karate-style kicks<br />
<span style="color: #0071b2;">Target:</span> Buttocks, thighs and pent-up aggression</h5>
<p style="text-align: justify !important;">Give your rear a boost! Stand with your feet shoulder-width apart, knees bent slightly. Lift your knee so that its level with your hips, then kick your foot out toward the photo, contracting the muscles in your thighs and buttocks. Slowly lower your leg and return to the starting position. Repeat, alternating on both sides.</p>
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				[vc_empty_space][vc_empty_space][vc_single_image image=&#8221;2819&#8243; img_size=&#8221;500&#215;300&#8243; alignment=&#8221;center&#8221; onclick=&#8221;link_image&#8221;]
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		<div id="fws_69aaaf19468bc"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A folded blanket<br />
<span style="color: #0071b2;">Exercise:</span> Push-ups<br />
<span style="color: #0071b2;">Target:</span> Arms and chest</h5>
<p style="text-align: justify !important;">Improve your bust by getting on your hands and knees on your blanket, with your palms down and shoulder-width apart. Extend your knees back as far you can. Keeping your back straight and your abs tight, inhale and bend your elbows, lowering your chest until it’s a few inches from the floor. Hold for a second, then exhale and push back up to the starting position (do not lock your elbows). Repeat.</p>
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				[vc_empty_space][vc_empty_space][vc_single_image image=&#8221;2820&#8243; img_size=&#8221;500&#215;300&#8243; alignment=&#8221;center&#8221; onclick=&#8221;link_image&#8221;]
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		<div id="fws_69aaaf1946bcf"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A pillow<br />
<span style="color: #0071b2;">Exercise:</span> Lateral mule kicks<br />
<span style="color: #0071b2;">Target:</span> Buttocks and outer thighs</h5>
<p style="text-align: justify !important;">Goodbye, saddlebags! Get down on your knees and place your elbows on the floor to prop up your upper body. Bend one leg behind you, holding a pillow between your foot and the back of your thigh. Lift that leg out of the side, squeezing the pillow and keeping your hips square. Hold, then lower. Repeat on both sides.</p>
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				[vc_empty_space][vc_empty_space][vc_single_image image=&#8221;2821&#8243; img_size=&#8221;500&#215;300&#8243; alignment=&#8221;center&#8221; onclick=&#8221;link_image&#8221;]
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		<div id="fws_69aaaf1946e8b"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
	<div  class="vc_col-sm-6 wpb_column column_container vc_column_container col no-extra-padding"  data-padding-pos="all" data-has-bg-color="false" data-bg-color="" data-bg-opacity="1" data-animation="" data-delay="0" >
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	<h5><span style="color: #0071b2;">Object:</span> A flight of stairs<br />
<span style="color: #0071b2;">Exercise:</span> Staircase drills<br />
<span style="color: #0071b2;">Target:</span> Cardiovascular fitness</h5>
<p style="text-align: justify !important;">Get fit for speed-walking or jogging! Stand at the bottom of the stairs, imagine a starting gun firing and book it upstairs as fast as you can. Come down, then climb the stairs slowly, taking two steps at a time. Keep working up to more and more repetitions. (To motivate you to stick with this exercise, use it as an opportunity to take the laundry, your kids’ toys, etc. upstairs)</p>
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		<div id="fws_69aaaf19472f9"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
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	<h4><span style="color: #0071b2;">FOOD AS MEDICINE</span></h4>
<h5>TO PREVENT STROKE DRINK TEA!</h5>
<p>Prevent buildup of fatty deposits on artery walls with regular doses of tea (actually, tea suppresses my appetite and keeps the pounds from invading&#8230;.Green tea is great for our immune system)!</p>
<h5>ARTHRITIS? EAT FISH, TOO !!</h5>
<p>Salmon, tuna, mackerel and sardines actually prevent arthritis. (fish has omega oils, good for our immune system)</p>
<h5>COUGHING? USE RED PEPPERS!!</h5>
<p>A substance similar to that found in the cough syrups is found in hot red pepper. Use red (cayenne) pepper with caution-it can irritate your tummy.</p>
<h5>DIARRHEA? EAT APPLES!</h5>
<p>Grate an apple with its skin, let it turn brown and eat it to cure this condition. (Bananas are good for this ailment)</p>
<h5>HIGH BLOOD PRESSURE? EAT CELERY AND OLIVE OIL!!!</h5>
<p>Olive oil has been shown to lower blood pressure. Celery contains a chemical that lowers pressure too.</p>
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	<p>Want to write for InnoHEALTH? send us your article at  <a href="mailto:magazine@innovatiocuris.com">magazine@innovatiocuris.com</a></p>
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		<div id="fws_69aaaf19476e5"  data-column-margin="default" data-midnight="dark"  class="wpb_row vc_row-fluid vc_row"  style="padding-top: 0px; padding-bottom: 0px; "><div class="row-bg-wrap" data-bg-animation="none" data-bg-animation-delay="" data-bg-overlay="false"><div class="inner-wrap row-bg-layer" ><div class="row-bg viewport-desktop"  style=""></div></div></div><div class="row_col_wrap_12 col span_12 dark ">
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	<p><strong>Read all the issues of InnoHEALTH magazine:</strong><br />
InnoHEALTH Volume 1 Issue 1 (July to September 2016) – <a href="https://goo.gl/iWAwN2">https://goo.gl/iWAwN2 </a><br />
InnoHEALTH Volume 1 Issue 2 (October to December 2016) – <a href="https://goo.gl/4GGMJz">https://goo.gl/4GGMJz </a><br />
InnoHEALTH Volume 2 Issue 1 (January to March 2017) – <a href="https://goo.gl/DEyKnw">https://goo.gl/DEyKnw </a><br />
InnoHEALTH Volume 2 Issue 2 (April to June 2017) – <a href="https://goo.gl/Nv3eev">https://goo.gl/Nv3eev</a><br />
InnoHEALTH Volume 2 Issue 3 (July to September 2017) – <a href="https://goo.gl/MCVjd6">https://goo.gl/MCVjd6</a><br />
InnoHEALTH Volume 2 Issue 4 (October to December 2017) – <a href="http://amzn.to/2B2UMLw">http://amzn.to/2B2UMLw</a></p>
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<p>The post <a href="https://innohealthmagazine.com/2017/well-being/10-exercises-at-home/">10 EXERCISES THAT YOU CAN DO AT HOME</a> appeared first on <a href="https://innohealthmagazine.com">InnoHEALTH magazine</a>.</p>
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