Best Body Weight Exercises Busy Moms Can Do At Home

Busy Moms have a very tight morning schedule. Get the shower, make the breakfast, get the kids dressed and drive them to school, grocery shopping, kitchen work etc. All this work completed before 9 am. It is totally different from a 9 to 5 job. Actually, it is much more hectic and stressful.

In the busy schedule like this, women gains weight and struggle to get control on it. They have a million things to do in a single day. How can a woman manage its fitness in this busy schedule?

Going gym is also a very tedious task for a busy woman. Only a thought of going gym can give them stress. Also, who has the time to go gym?

This is serious but true that the stress of a busy mom can lead to some serious health risks to them. If going gym is not possible then don't worry about it. You can do some awesome workouts for your whole body at home without gym equipments. It just required your commitment towards your health and a few minutes to do that. 

Push-Ups

image source: food.ndtv.com

Push ups exercise performed by raising and lowering your body using the arms. It is an multipurpose exercise and works on your full body at once. Push ups has so many variations but regular push ups are the best, especially for busy moms. You can do it practically anywhere without any equipments.

How To Do Push Ups?

• It is very easy to do Regular push ups.
• Start on your hands and knees like the above picture.
• Place your hands wider than your shoulders and your knees should be behind your hips. 
• Curl in your toes and lift your knees off the floor, your body must be straight now. 
• Next, bend your elbows and lower your chest and hips simultaneously until your elbows are at a 90-degree angle. 
• Finally, push on your hands to lift your chest and hips back into the starting position. This makes 1 repetition of the exercise.
• Repeat this exercise 3 times, means 10 repetition X 3 times.

If you find it hard initially, you can modify this exercise. To do that, leave your knees on the floor (ensure your knees are behind your hips). It is important to keep your chest and hips in one line all the time. See the image below for reference.

image source: quora

Do small repetitions and slowly build your strength. In a few weeks you can increase your repetitions as much you are comfortable.

Regular or knee push ups are great for your full body. It works on your abdominal, deltoid, chest, back body, triceps, forearms, biceps, joints and tendons. 

It is highly recommended and effective exercise busy moms can do within a few minutes.

Squats

image source- quora

Squats is an another wonderful exercise. You can do it at home without any equipments. 

The squat is a compound, full body exercise that trains primarily the muscles of the thighs, hips and buttocks, quadriceps, hamstrings, as well as strengthening the bones, ligaments and insertion of the tendons throughout the lower body. Squats are considered an important exercise for increasing the strength and size of the legs and buttocks, as well as developing core strength.

How To Do Squats?

• Place your feet hip-width apart. 
• Bring your arms forward, hinge at the waist and sit back (see the image above).
• Be sure that your knees do not move forward but stay behind your toes while you go as deep as possible until the top of your legs are parallel to the floor. 
• Return to the standing position by pushing on your heels and lifting your chest. This is 1 repetition.
• Repeat this exercise 3 times with 10 repetitions in each.

You can do some more variations in squat exercise. 

You can lift light weights in your hand and face them towards the floor while doing squat.

You can hod a barbell behind your shoulders while doing squat.

Tricep Dips

image source- quora

This is a simple exercise which works on your triceps muscles. The triceps are a small muscle of the upper arm, opposite the biceps. Triceps dip also works on the core muscles.

How To Do Triceps Dip?

• First, sit on the floor and place your hands on the floor behind your hips and directly below your shoulders, as shown in the above image. 
• Bend your knees, place your feet under the knees and lift your hips off the floor. This is the starting posture. 
• Bend your elbows and lower your upper body, just before the hips touch the floor. 
• Extend your arms and push on your heels to return to the starting position.
• Repeat 10 repetition, 3 times.

Triceps dips also has some variations. You can use a chair instead of sitting on the floor to get additional movement while lowering your hips.

In the upgraded version of triceps dips, you can raise one leg in the air while doing triceps dig. This makes your body to work more on the core muscles.


You can do these exercises at home without equipments. These are highly effective and works on your full body. These will help you to loose some body fat and build your confidence. Just remember to do some warm up body movements before doing any exercise. Include a healthy diet and keep doing exercises to get a wonderful fit body. Busy moms can take care of their fitness with these best body weight exercises.

Resources:

1. https://en.wikipedia.org/wiki/Push-up
2. https://en.wikipedia.org/wiki/Squat_(exercise)

6 Best Cardio Exercises To Cut Your Body Fat Quickly

Cardio exercises are mean to develop your cardiovascular fitness. Cardiovascular fitness is the ability of the heart, blood cells and lungs to supply oxygen-rich blood to the working muscle tissues and the ability of the muscles to use oxygen to produce energy for movement. 

In simple terms, cardio exercises are the exercise which increases your heart rate. The movement in the cardio exercises increases blood flow in your body and you feel more active. Your muscles becomes stronger, hence your body becomes stronger and fit. Increases blood flow in your muscles also increases the fat burning process. Cardio exercises enables your body to burn more fat and achieve your weight loss goal.

There are numerous benefits of cardio exercises. Some of them are:-

• Healthy Lungs. Cardio Strengthen the muscles involved in respiration, to facilitate the flow of air in and out of the lungs.

• Healthy Heart. Cardio Strengthen and enlarge the heart muscle, to improve its pumping efficiency and reduce the resting heart rate, known as aerobic conditioning.

• Improves Blood Pressure. Cardio exercises improves blood circulation efficiency and reducing blood pressure.

• Better Oxygen Supply. Cardio exercises increases the total number of red blood cells in the body, facilitating better transport of oxygen.

• Better Mental Health. Cardio improves your mental health, including reducing stress and lowering the incidence of depression, as well as increased cognitive capacity.

READ HERE:- 10 Top Exercises For Burning Stubborn Stomach Fat You Must Do Now

• Reducing the risk for diabetes.

• Weight Loss. Cardio exercises increases the fat burning process and when fat burns, you will get weight loss.

• Better Bone Density. Simple cardio exercise like walking improves your bone density in knee area.

• Live Longer. Cardio improves your overall health which leads to a longer life span.

Now, you understand the benefits of cardio exercises in your daily life. 

Here are 6 best cardio exercises you can do to cut your body fat and makes a healthy you.

Walking.

Walking is the easiest exercise you can do. Just walk in a good posture with moderate speed. Walking benefits you heart, lungs, knees and in weight control. Regular walking for 30-40 minutes a day can actually prevents the weight gain and burn more calories. 

Running.

Running is also a simple exercise you can do. In running your speed is faster than walking. Running benefits include weight loss, improvement in cardiovascular and respiratory health. 

• Research suggests that the person with average weight will burn approximately 100 calories per mile while running.
• Running increases your metabolism even after you have finished running. You will continue to burn an increased level of calories for a short time after the run.
• To get more benefits while running, the key is consistency and a slow increase in speed and distance.

Jumping Rope.

Jumping rope exercise requires a rope which has handle at both hands fro grip. It is again a simple exercise like walking and running. A jumping rope or skipping rope is a cardio exercise which has a number of techniques to do like alternate foot jump, criss-cross, side swing, toad, leg over etc. 

• Jumping rope burns fat quickly and increases your metabolism.
• 10 minutes of jumping rope is equivalent to 8 minute running, if done properly.

Swimming.

Swimming is a simple and healthy workout. It is a low-impact workout that has mental and body health benefits. It builds strength in your heart and lungs. 

• Swimming is an exercise that burns a lot of calories, is easy on the joints, supports your weight, builds muscular strength and endurance.
• Swimming can burn 550-600 calories per hour if you can swim efficiently.

Cycling.

Cycling has health benefits similar to walking and running. Bicycles are often used by people seeking to improve their fitness and cardiovascular health.

• Cycling increases your heart rate and metabolism which leads to weight loss.
• It makes you slimmer while reducing fat.
• Regular cycling with good pace helps you cut your body fat quickly.

Stair Climbing.

Stair climbing is often described as a low-impact exercise. It is very beneficial in weight loss and improving muscle strength. Stair climbing exercise can be performed at different intensity, depending on your fitness level and the amount of calories you wish to burn.

• Stair climbing burns more calories than walking.
• It strengthen your lower body muscles and joints.

These aerobic exercises are best to burn calories and makes you fit. Below, you can find the amount of calorie which each of the exercise burns:-

Activity	100 lb or 45 kg	150 lb or 68 kg	200 lb or 90 kg
Walking, 2 mph	160	240	312
Running, 7 mph	610	920	1,230
Jumping rope	500	750	1,000
Swimming, 25 yds/min	185	275	358
Bicycling, 6 mph	160	240	312

Source:- www.heart.org

In the conclusion, it is good to know that the amount of physical activity or exercise required by any individual for weight loss can be different. But if you want to weight loss or weight control, you need to do regular exercise with a balanced diet plan. Stay healthy and be happy with these 6 best cardio exercises to cut your body fat quickly.

Resources:
1.http://www.heart.org/HEARTORG/HealthyLiving/WeightManagement/LosingWeight/Losing-Weight_UCM_307904_Article.jsp#.WhjXxFWWbIU
2.https://en.wikipedia.org/wiki/Cycling

4 Best Vitamins For You To Add With Your Diet Now To Help With Weight loss

There are 2 types of weight loss, intentional and unintentional. Unintentional weight loss happens due to diseases or some other means in which you have no intention to weight loss. Intentional weight loss is the loss of total body mass as a result of efforts to improve fitness and health or to change physical appearance. 

If You have removed excess fat from your body, you have significantly reduces the chances of being obese, overweight and to get various diseases like diabetes. 

Proper Wight control can help in osteoarthritis and reduces the pain in the knees of the individual who suffers. 

Weight loss and good diet helps to regulate blood pressure and reduce hypertension. 

For weight loss, you need to expend more energy in work or exercise and metabolism than it is absorbing from food or other nutrients. Then your body will use stored energy from fat or muscle which gradually leads to weight loss. 

Most of the people do weight loss to get desired physical appearance. Others e.g. athletes seeking to improve performance or to meet required weight classification for participation in a sport. They have to weight loss to get fit in the weight classification list.

Weight loss required a good diet which is full of nutrients. Vitamins, proteins and other minerals are very important to eat during your weight loss program. These minerals are available naturally and as a supplement. Individual can take these supplements with their diet and took the benefits.

• Vitamins and minerals are essential substances that our bodies need to develop and function normally. 
• There are 14 known vitamins, vitamins A, C, D, E, and K, choline, and the vitamins (thiamin, riboflavin, niacin, pantothenic acid, biotin, vitamin B6, vitamin B12, and folate/folic acid). 
• Fifteen minerals are essential for health which are calcium, phosphorus, potassium, sodium, chloride, magnesium, iron, zinc, iodine, chromium, copper, fluoride, molybdenum, manganese, and selenium.

Here Are The 4 Best Vitamins In Your Diet Which Helps with Weight Loss:-

Vitamin D

Vitamin D is responsible for increasing intestinal absorption of calcium, magnesium, and phosphate, and multiple other biological effects. When your body doesn't have enough Vitamin D, its levels of parathyroid (chemical produced by the body) (or PTH) increases, which can lead to your cells converting sugars into fat instead of energy.

People have lower levels of the circulating form of vitamin D, due to the chance of decreased bio-availability of vitamin D from food and sunlight due to the distribution in fat tissue. A population-based cohort study in Spain tested 1226 subjects to determine the connection between obesity and hypovitaminosis D, the study reported, "vitamin D deficiency is associated with an increase risk of developing obesity.

To get the daily recommended dose of Vitamin D, you must spend a few minutes outside in the sun or take a supplement.

Vitamin D also helps your body to absorb and use calcium, which has its own weight-loss benefits.

Vitamin B12

This supplement is also beneficial to provide support for weight loss. Vitamin B12 itself won’t cause your body to burn more fat or calories, but having more of it will help you to convert food into energy instead of fat.
Vitamin B12 is a nutrient that helps keep the body’s nerve and blood cells healthy and helps make DNA, the genetic material in all cells. Vitamin B12 also helps prevent a type of anemia called megaloblastic anemia that makes people tired and weak. It means that if you lack the energy to do even light exercise, B12 could help get you moving.

B12 is in many multi-vitamins, but can also be taken as a stand-alone supplement.


         Life Stage                  Recommended Amount
Birth to 6 months                         0.4 mcg
Infants 7–12 months                    0.5 mcg
Children 1–3 years                       0.9 mcg
Children 4–8 years                       1.2 mcg
Children 9–13 years                     1.8 mcg
Teens 14–18 years                       2.4 mcg 
Adults                                         2.4 mcg 
Pregnant teens and women           2.6 mcg
Breastfeeding teens and women    2.8 mcg

Vitamin B12 is found naturally in a wide variety of animal foods and is added to some fortified foods. Plant foods have no vitamin B12 unless they are fortified. 

You can get recommended amounts of vitamin B12 by eating a variety of foods including the following:

• Beef liver and clams, which are the best sources of vitamin B12.
• Fish, meat, poultry, eggs, milk, and other dairy products, which also contain vitamin B12.
• Some breakfast cereals, nutritional yeasts and other food products that are fortified with vitamin B12.

Fish Oil

• Fish Oil (also called omega 3) has gotten a lot of attention lately because of its many benefits. Studies suggests that omega 3 fish oil may contribute to healthy weight management, by helping to promote the metabolism of dietary fat and cholesterol. It also aiding the immune system and protecting nerve and brain cells from oxidative stress and damage. 
• Fish oil may also assist in joint mobility and flexibility, enhancing exercise performance, endurance and recovery, which may ultimately help us to reach our weight management goals.
• Fish oil is available as a supplement in the market.

Dietary Fiber

As the word shows it is not a vitamin but dietary fiber may benefit in your weight management goal. 

Dietary fibers can act by changing the nature of the contents of the gastrointestinal tract and by changing how other nutrients and chemicals are absorbed. It helps in digestion process.

Dietary fibers are found in fruits, vegetables and whole grains.

Dietary fiber has many functions in diet, one of which may be to aid in energy intake control and reduced risk for development of obesity.
Taking dietary fiber in your diet makes you feel that you are fill up and hence reduces your appetite which leads to fewer calories consumed. 

• A 2001 study performed at Tufts University found that by increasing fiber consumption by 14 grams per day, subjects consumed on average 10% fewer calories, and lost more than 4 pounds over a 4 month period – just by increasing their fiber intake. 
• Subjects who were classified as obese ate as much as 18% fewer calories, and lost nearly 5 1/2 pounds over the same period. The researchers ultimately concluded that subjects following high-fiber, low fat diet lost three times as much weight as subjects who consumed a low-fat diet only.

The above 4 vitamins and minerals may help you achieve your weight loss target. Taking these regularly can improve your health overall and avoid any diseases. These are the best vitamins for you to add in your diet and get the weight loss and fitness.

 

Resources:
NIH
Wikipedia

10 Top Exercises For Burning Stubborn Stomach Fat You Must Do Now

Do you have stomach fat and desperately wishing to get flat abs? Then don't just wish, do it now. Increasing stomach fat is an invitation to many diseases which makes you sick and obese. Busy working life can be a reason for your extra stomach size. If you add up your junk food contribution to it then you let inside a lot of fat to your body.

Stomach fat is quickly rise and when you notice it, it's too late. Remember! fat gaining is very easy in compare to fat burning. So, it's better to reduce your excess fat and get in shape as soon as you realize.

You can do these 10 exercises to get rid of your stubborn stomach fat.

1. Bicycle Crunch

• First lie down on the floor. 
• Stretch your legs out straight and hold your arms outstretched at your sides.
• Keep your body form to get maximum benefit.
• Place your hands behind your head.
• Raise your left leg (ensure that it is perpendicular to the floor) and raise your head.
• Touch your left knee with your right elbow. At the same time straighten your right leg.
• Do this with right leg and left elbow. Then your 1 repetition is complete.
• Repeat 10 - 20 repetition at once.

2. Captain's Chair

• Grip the handles on your machine and make sure your forearms are securely placed on the pads.
• Also ensure that your back is properly supported by back pad of the machine.
• Now, Lift your legs towards your chest in a slow and controlled manner. 
• Repeat steps 10-15 times.

3. Exercise Ball

• Sit down on a exercise ball with legs in front of you, knees bent and legs on the ground.
• Point your arms straight out.
• Raise you leg towards your chest in a slow and controlled manner.
• Repeat this with your other leg. 
• Repeat the repetition 10-20 times.

4. Vertical Crunch

• Lie on your back with hands behind your head.
• Cross your legs at the ankles and extend them up.
• Make your legs straight.
• Repeat this 10-12 times.

5. Torso Track

• Place torso track equipment on the floor.
• Get Down on your hands & knees and grip the handles with your hands.
• Move forward as far as possible and keep your back straight.
• Pull yourself back to the start.
• Keep your torso parallel to the floor all the time.
• Repeat this for 10-12 repetition.

6. Long Arm Crunch

• Sit on the floor with knees bent and feet flat.
• Lie back on the floor and extend your hand straight back.
• Lift your arms, shoulders and head off the floor in slow and controlled manner.
• Then slowly lower your shoulders back to the floor.
• Repeat this repetition 10-12 times.

7. Reverse Crunch

• Lie on your back on the floor and put your hands down your side.
• Lift your legs off the floor with knees bent at 90 degree angle.
• Then lift your hips off the ground using your abs (your hands must be on the same initial position to support your body).
• Repeat this repetition 10-12 times.

8. Crunch With Heel Push

• Lie down on the floor with your knees bent and your shoulders, back and feet are aligned. 
• Raise your toes but heels on the ground. 
• Raise your shoulders and head like the normal crunch. 
• Hold your body in this position for several seconds. 
• Then lower your back and shoulders on the floor in the original position.
• Repeat this repetition for 10-12 times.

9. Traditional Crunch

• First lie down on the floor. 
• Bend your knees and cross your arms on your chest.
• Raise your shoulder towards ceiling.
• Lower your back slowly in the original position.
• Repeat 8-10 repetition at once.

10. Ab Roller

• Lie down on the floor on your knees. 
• Hold the roller with your hands and bend down towards the floor. 
• Roll forward and contract your abs. Stretch your body as much as you can. 
• Hold your form tight.

Abdominal exercises puts some stress on your abs. You should do these exercises with precautions and never stretch your body excessively. 

With perfect posture in each exercise, you can certainly get your abs flat and burn that stubborn stomach fat.

Health Effects of Different Types of Plastic Bottles You Never Know

Health effects of plastic bottles in our daily life can not be ignored. We are using plastic in various ways. Drinking water, packaged food, thing's packaging and many other ways. Actually, plastic becomes an integral part of our daily life. But, there are many ways by which plastic destroying our life and our environment. 

We use plastic bottles in our daily life and routine. Soft drinks, packaged drinking water comes in plastic bottles. Sometimes we use these plastic bottles a number of times without knowing the facts behind the plastic bottle uses. Plastic can effect development and fertility among us. It can causes diseases in adults. It also make easy to exposure with bacteria.

What is so important in a plastic bottle which can affect health? The answer lies in the numbering system of plastic types.

Every plastic bottle have a numbering system in the base which is surrounded by chasing arrows. Actually, it shows the recycle property of the plastic.

As shown in the image below, the number is at the center of the chasing arrows.

image source:- Wikipedia

This numbering system guide is developed by the Society of the Plastic Industry or SPI.

Plastic bottles or containers generally made from the processes known as Blow Molding and Injection Molding. Injection molding process is used to create many things such as wire spools, packaging, bottle caps, automotive parts and components. Injection molding is the most common modern method of manufacturing plastic parts. While the blow molding process is used to produce necked bottles.

Plastic bottles numbers start from 1 and goes to 7. These numbers represents the resins used in the plastic bottles manufacturing. 

So, What do the numbers mean and how can it affect your health?

Number 1 :-

 

What is It? 

If this number is on the base of the bottle which you are using, it means it is a PET bottle. PET stands for Polyethylene Terephthalate. 

What are the uses? 

PET bottles mostly and generally used in soft drinks and drinking water bottles.

Can It Be recycle?

PET can be recycled into fiber fill for sleeping bags, carpet fibers, rope, pillows etc.

Health Effect of using PET bottles

PET bottles do not contain bisphenol A (BPA) or phthalates, it does contain any possible human carcinogen (A carcinogen is any substance, radionuclide, or radiation that promotes carcinogenesis, the formation of cancer). Also, harmful bacteria can build up in it as you reuse it. You have also noticed on the label of  the drinking water bottle mentioning that crush it after use.

Number 2 :-

What is it?

Number 2 indicates the type of bottle is HDPE and HDPE stands for High Density Polyethylene. It is most widely used resin and naturally translucent and flexible. 

What are the uses?

HDPE plastic bottle found in milk jugs, butter tubs, detergent bottles etc. Food storage containers are commonly made from HDPE resins.

Can it Be recycle?

HDPE can by recycle into flower pots, trash cans, traffic barrier, cons, detergent bottles etc.

Health Effect of using HDPE bottles

Type 2 plastic i.e. HDPE neither contains bisphenol A (BPA) nor phthalates. Generally it is considered safe for food and drink use. It is considered safe to use but is is advisable to use type 2 plastic bottles with limited use.

Number 3 :-

What is it?

Type 3 bottles are made from PVC ( Polyvinyl chloride) and you can found letter V printed on the base of the bottles. This material is chemically resistant, but it is vulnerable to some solvents. PVC has poor resistance to high temperatures and will distort at 160 °F or 71 °C, making it incompatible with hot-filled products like hot milk or water. It has attained a bad reputation in recent years due to potential health risks.

What are the uses?

It is used in shampoo bottles, cooking oil bottles and fast food serving items.

Can it Be recycle?

PVC bottles/plastic can be recycled in drainage and irrigation pipes.

Health Effect of using PVC bottles

Polyvinyl chloride contains phthalates that can cause reproductive problems in animals and humans. Therefore you should avoid this type of bottle for regular use.

Number 4 :-

What is it?

LDPE or Low density Polyethylene is the type 4 plastic. It is similar to HDPE in composition. It is less rigid and generally less chemically resistant than HDPE, but is more translucent. LDPE is significantly more expensive than HDPE.

What are the uses?

LDPE found in grocery bags, bread bags, shrink wraps, margarine tub tops etc.

Can it Be recycle?

LDPE can recycled into new grocery bags.

Health Effect of using PVC bottles

Type 4 plastic does not contain any known harmful chemical and it is considered to be relatively safe to use.

Number 5 :-

What is it?

Type 5 bottles are made from PP or Polypropylene. It is flexible and semi transparent. One major advantage of polypropylene is its stability at high temperatures, up to 220 °F (104 °C). The compatibility of PP with high filling temperatures is responsible for its use with hot fill products. PP shows good chemical resistance, but provides poor impact resistance in cold temperatures.

What are the uses?

It is used in yogurt containers, straws, pancake syrup bottles, bottle caps etc. Microwave safe plastic utensils are made from polypropylene.

Can it Be recycle?

PP can be recycled into car battery cases, plastic lumber, manhole step etc.

Health Effect of using PVC bottles

PP containers or bottles do not leach any known harmful chemical substances in to food or drinkable liquids. It is said to be microwave safe but you should use glass utensils in microwave. Type 5 plastic is considered to be safe.

Number 6 :-

What is it?

Type 6 plastic are made from PS or polystyrene. It offers excellent clarity and stiffness at an economical cost.

What are the uses?

It is used in disposable hot cups, packaging material for peanuts, meat trays etc.

Can it Be recycle?

It can be recycled in to plastic lumber, cassette tape boxes, flower pots etc.

Health Effect of using PVC bottles

It leaches harmful toxic chemicals when heated. It is advisable not to use type 6 plastic because it also took hundreds of years to decompose. 

Number 7 :-

What is it?

Type 7 is usually a mixture of various kinds of plastic. Polycarbonate falls into this category.

What are the uses?

It is used in a squeezable ketchup bottles. 

Can it Be recycle?

Unlike others it can not be recycled because it is a mixture of plastics.

Health Effect of using PVC bottles

You should avoid this type of plastic for use because you can not sure about its ingredients. 

Now you understand the all 7 types of plastics used in the industry and at our home. Type 2, 4 and 5 considered to be safe to use. Type 1, 3, 6 and 7 should be avoided to use. You have seen type 1 bottles around you in mineral water bottles, use it and crush it. Plastic is also harmful for our environment so use them carefully. 

Resources:-

1. Wikipedia.

2. google.

10 Best Essential Oils for Women You Never Know

Essential oils are also known as volatile oils, ethereal oils, aetherolea, or simply as the oil of the plant from which they were extracted, such as oil of clove. An oil is "essential" in the sense that it contains the "essence of" the plant's fragrance—the characteristic fragrance of the plant from which it is derived. Essential oils are generally extracted by distillation, often by using steam. Other processes include expression, solvent extraction, absolute oil extraction, resin tapping, and cold pressing. They are used in perfumes, cosmetics, soaps and other products, for flavoring food and drink, and for adding scents to incense and household cleaning products.

Essential oils have made a difference in women’s health for centuries and, whether you realize it or not, they are all around us. They are found in plants, roots, seeds, flowers, bark and fruit.

1. Clary Sage Oil

Clary sage oil is extracted from the clary sage herb (Salvia sclarea), which in the past was found in Southern France, Italy and Syria, but today is cultivated worldwide. Clary Sage oil kills bacteria and fungi. It is also helpful for women who troubles with irregular, obstructed or painful menses, you can try clary sage oil before you spend a fortune on specialized treatment from a gynaecologist. It has no side effect so you should not be worry about it. It simply stimulates the opening of obstructed menses and makes them regular, while easing the pain.

2. Oregano (ajavaayan) Oil

Oregano oil and oregano have been used in folk medicine since ancient times, including by Hippocrates. Oregano essential oil is extracted from the leaves of the oregano plant. Oregano or its oil may be used as a dietary supplement.

This powerful oil is beneficial for regulating menstruation and delaying the onset of menopause. Those suffering from obstructed menses may also find relief by using oregano essential oil. It has a substance that stimulates or increases menstrual flow and help a woman reduce her symptoms of oncoming menopause, including mood balance and hormonal shifts.

3. Orange Oil

Orange oil is an essential oil produced by cells within the rind (outer skin of the fruit) of an orange fruit. It is a by-product of orange juice production by centrifugation, producing a cold-pressed oil. It is composed of mostly (greater than 90%) d-limonene and is often used in place of pure d-limonene. D-limonene can be extracted from the oil by distillation. The smell of orange oil is very good and soothing in nature and relaxes your mood. Because of this property, orange essential oil used in aromatherapy. Women mostly feel more depressed and problems and orange essential oil can relax their mood .

4. Bergamot Oil

Bergamot essential oil is a cold-pressed essential oil produced by cells inside the rind of a bergamot orange fruit. It is a common top note in perfumes. Bergamot essential oil is a major component of the original Eau de Cologne composed by Farina at the beginning of the 18th century. The scent of bergamot essential oil is similar to a sweet light orange peel oil with a floral note. 

This light citrus essential oil has a range of benefits for skin, body and general well being. It balances oily, acne prone skin, minimizes the look of scars and marks on the skin and tones the skin by making evening the production of melanin. Bergamot oil is beneficial for skin, it is also a relaxant that soothes nerves to help cure ailments associated with stress such as sleeplessness and depression. Its antimicrobial properties prevent the growth of germs that cause body odor. The refreshing and citrusy smell of bergamot oil is used as a natural deodorant and air freshener.

5. Lemon Oil

lemon essential oil comes from the cold-pressing the lemon peel and not the inner fruit. The peel is the most nutrient dense portion of the lemon in terms of fat soluble phytonutrients. A study was conducted for the effects of lemon essential oil on pregnant women during bouts of nausea and vomiting. Around 100 women participated in the study and results showed that the symptoms dramatically decreased just after 2 days compared to the placebo group. After 4 days the essential oil group experienced an average of 33% decrease in nausea and vomiting!

6. Chamomile Oil

Chamomile was described in ancient medical writings and was an important medicinal herb in ancient Egypt, Greece, and Rome. chamomile is used as a dietary supplement for sleeplessness, anxiety, and gastrointestinal conditions such as upset stomach, gas, and diarrhea. It is also used topically for skin conditions and for mouth sores resulting from cancer treatment. The flowering tops of the chamomile plant are used to make teas, liquid extracts, capsules, or tablets. The herb can also be applied to the skin as a cream or an ointment, or used as a mouth rinse.

7. Basil (Tulsi) Oil

The various basils have such different scents because the herb has a number of different essential oils that come together in different proportions for various breeds. The strong clove scent of sweet basil is derived from eugenol, the same chemical as actual cloves. Studies of the Basil essential oil showed that it has the antifungal and insect-repelling properties. A natural healing and immunity-building ingredient. 

Basil has been used in traditional Ayurvedic medicine since time ancient times. When used topically and massaged into skin, it adds luster to dull-looking skin. Basil oil also used to treat the symptoms of acne and other skin infections. It's oil-absorbing properties strip away excess scalp grease or product buildup in hair while adding shine. Basil oil is widely used in aromatherapy for to treat respiratory issues as well as tension, mental fatigue, migraines and melancholy. When diffused, Basil helps promote mental clarity for a stress-relieving experience.

8. Geranium Oil

Geranium oil prevents hair loss and makes the hair strong. It is perfectly suited for oily hair and is also effective at controlling dandruff. Geranium oil removes fatigue & tiredness off the body from a hard day at work and fights off anxiety & depression making you calm and relaxed. This Oil is a deodorant and can be used to help with body odour. It can keep you fresh with a clean aroma all day long. Geranium oil is effective in treating rough, dry and dehydrated skin and is used to treat acne, eczema and other fungal infections. It stimulates the growth of new skin cells. This oil not only promotes faster healing of the wounds, but also helps to prevent ugly scarring when the wound heals.

9. Frankincense (Loban) Oil

Frankincense is an aromatic resin used in incense and perfumes, obtained from trees of the genus Boswellia in the family Burseraceae. Frankincense is one of the oils that can really calm and soothe the whole body and mind. It eases all aches and pains, clears the lungs and acts as a skin tonic. Sprinkle 4-8 drops of essential oil on to the water’s surface after the bath has been drawn. Agitate the water to disperse the oil. The effect of such baths is to reduce tension in body and mind. To enhance the therapeutic effect of your favorite cream or shampoo add a drop of suitable essential oil and feel the difference.

10. Lavender Oil

Lavender oil is an essential oil obtained by distillation from the flower spikes of certain species of lavender. It has amazing aroma and myriad benefits for beauty and wellness. Lavender's calming and relaxing qualities make it a unique essential oil. When applied on skin, it cools and soothes skin irritation, redness and swelling. It soothes the after effects of hair removal methods like tweezing, threadng or waxing. As a scalp toner, it calms itchy scalp as well as undoes damage caused by extreme weather or pollution. Adding this oil to bath water helps soak away stress and when applied apply to the temples and the back of the neck, it relieves tension and aids in a restful night’s sleep. As a diffuser oil, it has a cooling energy and helps to soothe nerves, calm the spirit and relieve irritability.

Resources:-

1. National Center for Biotechnology Information
2. National Center for complementary and integrative health
3. Wikipedia
4. Google