Running and jogging - health benefits

Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn't cost a lot to take part and you can run at any time that suits you.

Some runners choose to participate in fun runs, athletics races or marathons. If you are interested in competing with other runners, contact your local running club. 

Health benefits of running and jogging

Regular running or jogging offers many health benefits. Running can:

• help to build strong bones, as it is a weight bearing exercise
• strengthen muscles
• improve cardiovascular fitness
• burn plenty of kilojoules
• help maintain a healthy weight.

Running versus jogging

The difference between running and jogging is intensity. Running is faster, uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. Running requires a higher level of overall fitness than jogging. 

Both running and jogging are forms of aerobic exercise. Aerobic means 'with oxygen' – the term 'aerobic exercise' means any physical activity that produces energy by combining oxygen with blood glucose or body fat.

Goal setting for running and jogging

Think about what you want to achieve from running or jogging. Issues to consider may include:

• Getting fit – if you're a beginner, you should start with brisk walking, progress to jogging and work up to running. This should take a few months.
• General fitness – mix your running with other forms of exercise (such as swimming or team sports) to maximise your overall fitness.
• Weight loss – adjust your diet to include plenty of fresh fruits and vegetables, lean meats, wholegrain cereals and low-fat dairy products. Cut back on dietary fats, takeaway foods, soft drinks and sugar.
• Companionship – you could run with a friend or join a local running club.
• Competition – running clubs may offer competitive events. Most clubs have sessions designed for beginners through to advanced runners. You can pit your running skills against others in fun runs or marathons. Many community-based running events cater for people of all ages and abilities. Join a local orienteering club to combine running with the challenge of navigating through various environments.

Running and jogging for beginners

Some general tips for beginners:

• See your doctor for a check-up before you start a running program. This is especially important if you are over 40 years, are overweight, have a chronic illness or haven't exercised in a long time.
• Pre-exercise screening is used to identify people with medical conditions that may put them at a higher risk of a experiencing a health problem during physical activity. It is a filter or ‘safety net’ to help decide if the potential benefits of exercise outweigh the risks for you. Print a copy of the pre-exercise screening tooland discuss it with your doctor or exercise professional.
• Start with brisk walking. Aim for 30 minutes per session. Allow a minimum of six weeks to build up to regular running. Aim to increase your jogging time each session, and alternate between walking and jogging.
• Make sure you warm up and stretch thoroughly before you head out. Cool your body down with light stretches when you return.
• Make sure you have plenty of fluids and take a water bottle with you on your run. Try to drink plenty of water before, during and after any activity.
• Allow at least two complete rest days per week to avoid overtraining, which may cause injury. Consider other low impact activities, such as swimming, at least once each week.
• Plan your route. If possible, choose flat, grassy areas rather than hard or loose (such as sandy) surfaces to reduce the risk of injury.
• Avoid running near roads. This is especially important if you have a pre-existing condition such as asthma. Vehicle exhaust fumes can increase your risk of various cardiovascular and respiratory complaints or illnesses.
• Avoid the 'peak hour' periods to reduce your risk of inhaling air pollution from motor vehicles. If possible, schedule your runs for either the early morning or the evening.
• Wear loose cotton clothing. Dress your upper body in layers of clothing so that you can take off layers as required.
• Apply SPF 30+ sunscreen to exposed skin areas.
• Buy an appropriate pair of shoes.

Choosing running and jogging shoes

Issues to consider when choosing running shoes include:

• Don't wear your old sneakers. Poorly fitted shoes are a common cause of injuries.
• The running shoe should bend easily, feel comfortable and have a wedge of shock-absorbing material in the heel.
• The fit should not be too snug. Your foot will splay as it impacts with the ground.
• When buying the shoes, wear the socks you intend to wear while running.
• Have your shoes professionally fitted.

Health and safety suggestions with running and jogging

Suggestions include:

• Make sure you eat a healthy, well-balanced diet.
• Avoid eating directly before going for a run.
• Avoid running during the hottest part of the day in summer.
• Drink plenty of water before, during and after your run.
• Take your mobile phone with you.
• If using an iPod or headset, do not have the music too loud – stay alert and aware.
• Wear reflective materials if you're running in the early morning or at night.
• Tell someone where you plan to run and when you think you'll be back.
• Choose well-lit, populated routes and avoid dangerous and isolated areas.
• If you injure yourself while running, stop immediately. Seek medical advice.

Where to get help

• Your doctor
• Always call triple zero for an ambulance in an emergency Tel. 000
• Physiotherapist
• Sports shoe store
• Local council
• Local running club
• Victorian Orienteering Association Tel. (03) 8846 4140
• Smartplay Tel. (03) 9674 8777

Things to remember

• Both running and jogging are forms of aerobic exercise.
• A beginner to exercise should start with brisk walking, progress to jogging and work up to running.
• See your doctor for a check-up before starting a running program.

EAT THEM KEEP HEALTHY

Healthy Food #1: Lemons

Why They're Healthy:

— Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones.

— Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Quick Tip:

Add a slice of lemon to your green tea. One study found that citrus increases your body's ability to absorb the antioxidants in the tea by about 80 percent.

Healthy Food #2: Broccoli

Why It's Healthy:

— One medium stalk of broccoli contains more than 100 percent of your daily vitamin K requirement and almost 200 percent of your recommended daily dose of vitamin C — two essential bone-building nutrients.

— The same serving also helps stave off numerous cancers.

Quick Tip:

Zap it! Preserve up to 90 percent of broccoli's vitamin C by microwaving. (Steaming or boiling holds on to just 66 percent of the nutrient.)

Healthy Food #3: Dark Chocolate

Why It's Healthy:

— Just one-fourth of an ounce daily can reduce blood pressure in otherwise healthy individuals.

— Cocoa powder is rich in flavonoids, antioxidants shown to reduce "bad" LDL cholesterol and increase "good" HDL levels.

Quick Tip:

A dark chocolate bar contains about 53.5 milligrams of flavonoids; a milk chocolate bar has

 fewer than 14.

Healthy Food #4: Potatoes

Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.Why They're Healthy:

— One red potato contains 66 micrograms of cell-building folate — about the same amount found in one cup of spinach or broccoli.

— One sweet potato has almost eight times the amount of cancer-fighting and immune-boosting vitamin A you need daily.

Quick Tip:Let your potato cool before eating. Research shows that doing so can help you burn close to 25 percent more fat after a meal, thanks to a fat-resistant starch.

Healthy Food #5: Salmon

Why It's Healthy:

— A great source of omega-3 fatty acids, which have been linked to a reduced risk of depression, heart disease, and cancer.

— A 3-ounce serving contains almost 50 percent of your daily dose of niacin, which may protect against Alzheimer's disease and memory loss.

Quick Tip:

Opt for wild over farm-raised, which contains 16 times as much toxic polychlorinated biphenyl (PCB) as wild salmon.

Healthy Food #6: Walnuts

Why They're Healthy:

— Contain the most omega-3 fatty acids, which may help reduce cholesterol, of all nuts.

— Omega-3s have been shown to improve mood and fight cancer; they may protect against sun damage, too (but don't skip the SPF!).

Quick Tip:

Eat a few for dessert: The antioxidant melatonin, found in walnuts, helps to regulate sleep.

Healthy Food #7: Avocados

Why They're Healthy:

— Rich in healthy, satisfying fats proven in one study to lower cholesterol by about 22 percent.

— One has more than half the fiber and 40 percent of the folate you need daily, which may reduce your risk of heart disease.

Quick Tip:

Adding it to your salad can increase the absorption of key nutrients like beta-carotene by three to five times compared with salads without this superfood.

Healthy Food #8: Garlic

Why It's Healthy:

— Garlic is a powerful disease fighter that can inhibit the growth of bacteria, including E. coli.

— Allicin, a compound found in garlic, works as a potent anti-inflammatory and has been shown to help lower cholesterol and blood-pressure levels.

Quick Tip:

Crushed fresh garlic releases the most allicin. Just don't overcook; garlic exposed to high heat for more than 10 minutes loses important nutrients.

Healthy Food #9: Spinach

Why It's Healthy:

— Spinach contains lutein and zeaxanthin, two immune-boosting antioxidants important for eye health.

— Recent research found that among cancer-fighting fruits and veggies, spinach is one of the most effective.

Quick Tip:

Spinach is a healthy — and flavorless — addition to any smoothie. You won't taste it, we promise! Try blending 1 cup spinach, 1 cup grated carrots, 1 banana, 1 cup apple juice, and

ice. 

Healthy Food #10: Beans

Why They're Healthy:

— Eating a serving of legumes (beans, peas, and lentils) four times a week can lower your risk of heart disease by 22 percent.

— That same habit may also reduce your risk of breast cancer.

Quick Tip:

The darker the bean, the more antioxidants it contains. One study found that black bean hulls contain 40 times the amount of antioxidants found in white bean hulls.

8 Sexual Fantasies women Want Fulfilled

8 Sexual Fantasies Many women Want Fulfilled [From Her]

A young couple is watching a popular TV cooking shows when the guy says “Why are you watching this, you don’t even know how to cook?” The women quickly replies back,“ Hah, you watch porn every day and I don’t say anything to you.”

The point here is, as much as most of you guys think you are casanova’s in the sack, the reality is, you may be quite far from fulfilling her true sexual desires.

You see, most women have a lot of secret sexual fantasies that men do not know about. She may seem like a sweet girl, but she just might be waiting for you to tie her down and spank her with a paddle.

What would be great is if she told you these sexual fantasies, but in most relationships that never happens.

So whats a guy to do?

First, understand that we, women, fantasize a lot. And despite of all our uniqueness, there are several common sexual fantasies that many of us dream of.

So if you follow these tips & make them come true, you will start living up to the Casanova you see in the mirror.

Regardless of what you think you might know, many women like to be cuffed, pulled by the hair & spanked. And if your lady is into one of these women, then the master & slave is the perfect sexual fantasy for you.

First gently grab her wrists and tie them with a necktie or a rope. Now you’ve got some freedom and it’s the time to start exploring her entire body.

To get warmed up, spank her ass gently and check her response – if she is moaning and making hot & encouraging sounds, spank her again. Start to pull her hair back while you kiss her as things begin to heat up. Begin to touch & slap her face with your penis and finally let her play with it in her mouth. After all, she is your slave and she must do what you say..

After a couple of minutes, head down to her breasts. Play around with her nipples, any game you want to play here is good. Take your time throughout, there’s no rush. Progress to biting her nipples gently (you will hear if she likes it).

The important thing here is to make it clear that you are the boss giving or taking away her pleasure.

When you finish with her breasts slowly kiss your way to her clitoris, then kiss it and lick it, but not too long. Proceed down to her legs, gently touch her inner thighs, kiss her knees and  head down to the ankles.

Then go up again. When you’re back up to her ear, ask if she likes how her master is treating her.

The point of this fantasy is to make sure she understands who’s the boss and that she cannot do anything – no touching, just occasionally kissing your lips or your penis, but she is not in control.

It can be extremely exciting, and after some time she will be moaning and curling those toes.

When you’re the master, you must leave your fears and shyness outside of the bedroom and be as rough as she lets you. This is no place for timidness, just let your temptations take over.

Also, this fantasy is perfect for both of you, because the next time you can change the roles and be her slave. When she ties you down and starts running her tongue all over you, trust me, you will be going crazy.

Show me a woman that has never fantasized about a trio and I will prove to you that she is lying.

2 women and a man, 2 man and a woman, whatever. Every girl (and a most men) have had one of these scripts in her head. She may be dreaming about two hot males fighting over her body and attention, so if you are not against it, make it happen.

First, start using some sex toys to create a feeling of the threesome during regular sex, or visit a strip club together and see how she responds. If both of you are enjoying this, take it to the next level.

Speak with her, be very open and ask her if she would like to experience a threesome and which gender she would like to add to your couple – him or her. Let her tell you any worry that she has – it is better to be very sure than to ruin a good relationship. Even if a woman dreams about hot threesome sex, it can be a completely different story when the threesome involves her boyfriend. She can feel insecure, threatened by the other woman or feel unfaithful while engaging in the games with the other man.

So speak, and speak about it some more. Lay all the cards on the table. Then, if she says yes, you can move forward and invite somebody over for a magical night.

When the time comes, some wine or other kind of alcohol may be necessary to break the ice. Don’t be pushy to get into the action, let the things flow naturally. To heat everything up you can watch an erotic movie. When things start to get hot, gently touch her neck, shoulders, back and when all of you are relaxed, make the first move & kiss her/them. Its possible that you won’t have to make the first move at all, if the atmosphere is hot already. But to follow the rhythm of the game, when playing in a trio, share your attention equally (if the guest star is a woman). If it is a man, your girl will naturally get the most attention ,and i’m guessing you won’t want to share your attention equally.

The porn industry is making millions on this fantasy. And for good reason.

To be conquered by a stranger is such a romantic and hot dream of so many women. To make it entertaining, dress differently than usual and be an actor for that night. Pretending to be a stranger while exploring her body for the “first time” will be an amazing experience for the both of you.

The simplest start in this fantasy can be this: “Hello beautiful, my name is John, what’s yours?” and then continue the innocent dialog like this “I have never seen such gorgeous lips, can I kiss them?” I am 100 percent sure she will go along with your game and soon enough you will be two strangers discovering each other’s most secret places.

From here, there are so many roles for this fantasy that you can use. Be a plumber, a computer technician, house renovator, a car mechanic, a neighbor who came to borrow some salt or a lost person, asking for direction.

There is no limit to this sexual fantasy. Have fun.

This sexual fantasy is all about having sex in public, sharpening your senses & feeling the fear of being caught.

Plus, the charm of breaking the law adds to the fantasy, and all these senses together may lead you both to the highest notes of orgasm.

So, now the most important question is, where?

One of the best ideas for the start up is to make your bedroom more public by making her feel like she’s being watched. What you can do is to create some voyeuristic scene setting. Turn all the lights on in the night, leave the curtains open and whisper to her that all the neighbors love to peek in. Tell her that this room can be perfectly seen from the street and the surrounding houses. Imagination is the most powerful turn-on.

Naturally, any woman will be a bit shy to offer a solo show, so in this sexual fantasy you must bring it up, sit in the director’s chair and make her fly solo. Stimulating herself as you watch will be an amazing scenario for both of you.

First, she will show you how she likes it done, so appreciate it as a private lesson.

Second, well, you will understand when you see the show. Turning you on while playing with herself, reaching orgasm and while feeling incredibly sexy. There are no words needed for this incredible feeling.

You are probably already thinking of ideas how to make it happen right?

Here is one: During foreplay, gently take her hand and lead it to her clitoris. Put her hand under yours, while you gently and slowly move both hands, playing with her clit. Do it for some time and then remove your hand, while you let her play with her fingers in this hot and wet paradise. As she does this, start to slide your hands all over her body while you touch, kiss, and bite whatever you want.

If you just want to watch, then just stay in front of her. You can also begin to reciprocate the action. Many women agree that a man servicing himself is one of the best visuals she can have. This is going to make the heat rise sky high.

One the best things about this sexual fantasy is that nobody can be shy. A solo show removes boundaries, which is the key to better sex and a better relationship.

Being an actress in her own personal movie is one of the best sexual fantasies you can explore together. And watching it again will be even better.

Before shooting the movie, let her get used to the camera. Take some pictures of her while she is taking her clothes off, touching herself or laying in one million sexy poses. But! Be sure to make them black and white, since we women are crazy about our looks, and without a porn-industry make up, we will see three million small red spots, wrinkles, or (god forbid!) any sign of cellulite on our bodies. So, please, make it black and white.

When it’s done, watch it together. This review probably will end with some more steamy sex.

I know she is against watching porn for men, but making your own may even help with any issues you are still facing when trying to give it up.

Do you remember when you were a kid, and you used to dress up like a Spiderman, Superman, Cinderella or any other character of unrealistic and fantastic tales?

Me too. Well now it’s time to play these fun games again, but this time for the adults.

To start, you can think of any fairy tale or movie, go to the costume rental and buy a few costumes. Don’t worry if you are not sure about her size, just rent just some attributes, like a crown for a princess or a Gown for Cinderella. The point is to create a fantasy fairy tale atmosphere. Of course, it doesnt have to be a fairy tale. It can be any movie that she likes, for example, “Pretty woman” with Julia Roberts.

Invite her to the room and ask her to dress up in the costume (or just put on any other thing you have prepared). Then, start the tale.

If you are not sure how to do it, just tell the beginning of the story and when the mind and imagination come into play, start the foreplay, change the script, and use your own words. This fantasy doesn’t have to be an exact replica of a fairy tale or a movie – They are only used to set up the fantasy mood.

You can start, for example, like this:

“Once upon a time there lived an unhappy young girl, Cinderella. Her mother was dead and her father had married a widow with two daughters. Her stepmother and the stepsisters didn’t like her one little bit.

One day, beautiful new dresses arrived at the house. A ball was to be held at the palace and the stepsisters were getting ready to go. Cinderella didn’t even dare to ask if she could go too. She knew very well what the answer would be: You? You’re staying at home to wash the dishes, scrub the floors and turn down the beds for your stepsisters.

Suddenly something amazing happened. Cinderella heard the knock on the door, she looked through the window and saw a beautiful carriage and a handsome man standing outside of the house. When she opened the door, she let the man in, he kissed her on her lips and told her, “if you can not come to the ball the ball comes to you. I am your Prince and I ran away from the party, because I heard about your beauty, your incredible breasts, sexy buttocks and your rosy lips.“

This will create a perfect sexy vibe for something hot to happen. Kiss her lips, and start to touch her breasts. Do the same with all the body parts you mention while you start to undress her & get into the fantasy. Don‘t forget to call her Cinderella from time to time and treat her nicely, because for the next hour, you are a real Prince.

Fantasy roulette is a safe bet, being that it is impossible to choose sexual fantasies that she won’t like. The only thing that can go wrong, is execution, but for that I’ve got you covered with some great tips.

The game begins by asking her to write down 5 (or any other number) sexual fantasies that she would most like to come true. Have some papers and a pen prepared, and have her put the sexual fantasies on separate slips of paper. Put all of the papers in the bowl, close your eyes & take a pick. Then, yep you guessed it, act out whatever sexual fantasy you choose.

Fantasy roulette is perfect to take your sex life to the next level. There is no guessing for you, you will be able to find out her secret sexual desires & your going to have a lot of fun.

In Conclusion

These sexual fantasies can truly change your sex life forever. If things are getting boring, bring up the subject. Odd’s are, she will be happy you did.

But before you go having fun, the most important advice I have for you is:

Listen to her sounds, read her body language & don’t get lost in your pleasure. The point of these games are to make her head spin around and, of course, make her want more and more sex with her fantastic sexual partner, who happens to be you.

To be sure she is having a good time, you can do a very simple trick. At any time during the fantasy game, kiss her ear & ask her in a silent, gentle voice if she likes it. For example, in master-slave play you can ask her if she is a bad girl and wants it harder.

Trust me, it’s better to ask than to continue doing something that doesn’t give her much pleasure.

But all in all, if you choose the right fantasy and do it in the right way, the sky’s the limit. Have fun boys.

गर्लफ्रेंड के पसंदीदा गाने से ऐसे पढ़ें उसका दिमाग

मनोवैज्ञानिकों की मानें तो गानों की पसंद के माध्यम से किसी व्यक्ति के रिश्तों में आई खटास या खुशी का पता लगाया जा सकता है। चलिये विस्तार से जानें कि गर्लफ्रेंड के पसंदीदा गानों से उसके दिमाग को कैसे जानें -

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  पसंदीदा गाने से पढ़ें दिमाग

  
  संगीत को खुदा तकपहुंचने का माध्यम कहा गया है। और हो भी क्यों ना, संगीत में वो ताकत होती है कि आपको एक दूसरी ही दुनिया में ले जाए। अपने मनपसंदीदा गाने सुनने पर न सिर्फ तनाव छू-मंतर हो जाता है, बल्कि इन्हें गुनगुनाने से व्यक्ति उस पल में अपनी सभी परेशानियों और उलझनों को भूलकर एक खुशी के सागर में डूब जाता है। कुछ मनोवैज्ञानिकों का ऐसा मानना है कि गानों की मदद से किसी भी व्यक्ति के रिश्तों में आई दरार या खुशी के बारे में भी पता लगाया जा सकता है। मसलन अगर किसी का दिल टूटा है तो वो इंसान ऐसे गाने सुनता है जिसमें टूटे दिल का ज़िक्र होता है। वहीं खुश़मिजाज़ मूड में इंसान मस्ती से भरे गाने सुनना पसंद करता है। कई विशेषज्ञों के अनुसार गानों के कलेक्शन से किसी के व्यक्तित्व एवं पसंद नापसंद का भी पता लगाया जा सकता है, क्योंकि हर गाना खास किस्म का व्यक्तित्व रखता है। जैसे -
•  रॉक व पॉप म्यूज़िक
• रॉक व पॉप टाइप म्यूज़िक सुनने वाले लोग की आदत थोड़ी विद्रोही किस्म की हो सकती है। मसलन वे छोटी-छोटी चीजों को लेकर विद्रोह करने में हिचकते ना हों। ऐसे व्यक्तित्व वाले मनुष्यों की प्रवृत्ति थोड़ी जिद्दी किस्म की होती है।
• 
  
• लव म्यूज़िक
• 
• खुद पर और अपने रिश्तों पर ख़ासा यकीन रखने वाले लोग इस तरह के म्यूज़िक के शौकीन होते हैं। इस तरह का म्यूज़िक इन लोगों को प्यार करने के लिए प्रेरित भी करता है। ऐसे इंसान हर तरह के रिश्तों में अपने प्रेम संबंधों को मजबूत बनाने की कोशिश करते हैं और सभी के साथ प्रेम का वातावरण बनाए रखने में यकीन रखते हैं। रखते हैं।

• कॉम्प्लैक्स म्यूज़िक

  
  
• थोड़ा जटिल किस्म का, जैसे कॉम्प्लैक्स म्यूज़िक के शौकीन लोग पेचीदा व्यक्तित्व वाले होते हैं। इस नेचर वाले लोग अपने ज़िंदगी में किसी का और किसी तरह का दखल नापसंद करते हैं। ये लोग थोड़े रहस्यमयी किरदार वाले होते हैं, जिसकी वजह से ये दूसरों से दूरी बनाए रखते हैं। 

• जैज़, क्लासिकल और फोक म्यूज़िक

  
  
• अक्लासिकल या लोकसंगीत के शौकीन चिंतनशील होते हैं। ये लोग किसी भी मसल पर खूब सोच-विचार कर लेने के बाद ही किसी निष्कर्ष तक पहुंचते हैं।  साथ ही इन लोगों का व्यक्तित्व काफी हद तक जटिल भी होता है। यही कारम है कि ये लोग बाकी लोगों को आसानी से समझ नहीं आते। 
• देशभक्ति व धार्मिक संगीत

देशभक्ति व धार्मिक संगीत संगीत का शौक रखने वाले वाले व्यक्ति बेहद सामान्य सोच वाले होते हैं, और आमतौर पर जटिलताओं से दूर ही रहते हैं। पारंपरिक चीजों पर उनका विश्वास और ध्यान ज्यादा रहता है। ये लोग पारंपरिक तरीके से चलना ही ज्यादा पसंद करते हैं, और एक सरल जीवन जीने में विश्वास रखते हैं। वहीं पारंपरिक संगीत के शौकीन वास्तव में अंतर्मुखी होते हैं। ये लोग किसी भी तरह के बदलाव को पसंद नहीं करते हैं, और आसानी से स्वीकार भी नहीं करते हैं। 

रैप म्यूज़िक

रैप म्यूज़िक आज युवाओं में सबसे पसंदीदा म्यूज़िक है। इस म्यूज़िक में बहुत एनर्जी होती है इसलिए इस लिये भी युवाओं को ये म्यूड़िक टाइप सबसे ज्यादा पसंद आता है। हालांकि इस टाइप का म्यूज़िक सुनने वाले खुदगर्ज किस्म के होते हैं। उन्हें इस बात से भी कोई फर्क नहीं पड़ता कि लोग उनके बारे में क्या सोचते हैं

10 TIPS FOR HEALTHY HAIR

Tip 1: Protect your Hair

Always protect your hair from sun, wind and rain. Exposure to excessive sun, heat, dirt, pollution etc. adds to our already existent hair woes. These can lead to dirt build up, drying out of hair and scalp, increased susceptibility to infections on the scalp. Cover your hair with an umbrella or a hat. Even your dupatta will do.

Tip 2: Deal Carefully with Wet Hair

Wet hair is very fragile and breaks easily. When wet, the shaft and roots of your hair is more prone to sustaining damage. Don’t be too harsh when shampooing. Breakage begins there. And also avoid brushing immediately after a shower. If you have to then use a shower cap instead.

Tip 3: Regular Conditioning

Use a moisturizing conditioner after every wash. Never walk out of a shower without it. Missing this step could be the reason why your hair is frizzy.

Tip 4: Condition the Right Way

Conditioning needs to be done right. Conditioners are formulated to seal in the moisture content in the hair shaft. They are not meant for the scalp. Start conditioning about 2 inches away from your scalp. Too much conditioner on the scalp will only make your scalp excessively oily.

Tip 5: Use Same Line Shampoo & Conditioner

Choose a shampoo and a conditioner from the same line as it has a similar formulation. These are made for a specific hair type and a specific purpose. It shows better results when you use a single line instead of two individual products.

Tip 6:  Don’t Over Apply Heat on Hair

Avoid using heat on your hair. Heat further strips the moisture content from your hair making it dry and frizzy. When over used, it can also burn your hair. Use iron/curl, straighteners only if necessary and remember to use a hair protectant before!

Tip 7: Avoid Tight Hair Ties:

Avoid using super tight hair ties; instead opt for scrunchies with cloth around them. Tight hair ties tend to pull your hair back real tight which increases friction. This can cause breakage.

Tip 8: Don’t Braid Tightly During Bedtime:

When you go to bed at night, loosely braid your hair to avoid a frizzy mess, a side braid is better option. Leaving your hair open, tends to knot it which means you need to subject it to pulling and brushing in the morning. Over brushing results in the frizziness.

Tip 9: Choose Satin Pillow Covers

Sleeping on satin pillow covers is known to reduce hair breakage due to friction. Cotton and other materials are quite rough in texture. Due to which they also cause more friction against your hair.

Tip 10: Dry Hair Cautiously

When drying hair, pat dry. Do not ever rub. You might dry your hair faster but the amount of hair that breaks and falls away also doubles up.