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10 Yoga exercises that could help lift your mood and fight depression
Rtv news
31 Aug 2024, 19:35
Photo: Collected
Yoga has been practiced for thousands of years and has gained recognition in recent times as a complementary approach to managing various mental health conditions, including depression. While Yoga should not replace professional medical treatment, it can be a valuable addition to a comprehensive depression management plan.
In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, suggested several Yoga techniques that may help alleviate symptoms of depression-
1. Sun Salutations (Surya Namaskar):
This flowing sequence of poses synchronizes breath with movement, promoting circulation and energy flow throughout the body. The rhythmic nature of Sun Salutations can help calm the mind and boost mood. Practicing 5-10 rounds daily, especially in the morning, may help establish a positive routine and increase motivation.
2. Backbends:
Poses like Cobra (Bhujangasana), Bridge (Setu Bandhasana), and Camel (Ustrasana) open the chest and heart area. These poses are believed to counteract the physical manifestations of depression, such as slouched posture and shallow breathing. Backbends can promote feelings of openness and may help lift one's mood.
3. Inversions:
Poses that invert the body, such as Headstand (Sirsasana), Shoulder Stand (Sarvangasana), or even simple Legs-Up-the-Wall pose (Viparita Karani), are thought to alter blood flow and stimulate the nervous system. These poses may help shift perspective and provide a sense of renewed energy.
4. Forward Bends:
Seated Forward Bend (Paschimottanasana) and Standing Forward Bend (Uttanasana) can have a calming effect on the nervous system. These poses encourage introspection and may help quiet an overactive mind, potentially reducing anxiety and rumination often associated with depression.
5. Balancing Poses:
Tree Pose (Vrksasana) and Warrior III (Virabhadrasana III) require focus and concentration, which can help redirect attention away from negative thoughts. The act of finding physical balance may translate to emotional balance and improved self-confidence.
6. Restorative Yoga:
This gentle form of yoga uses props to support the body in passive poses held for extended periods. Restorative poses like Supported Child's Pose or Reclined Bound Angle Pose can activate the parasympathetic nervous system, promoting relaxation and reducing stress.
7. Pranayama (Breathing Exercises):
Specific breathing techniques can have a powerful effect on mood and energy levels. Alternate Nostril Breathing (Nadi Shodhana) may help balance the nervous system, while Victorious Breath (Ujjayi) can be calming and grounding. Deep belly breathing (Diaphragmatic Breathing) can activate the relaxation response and reduce anxiety.
8. Yoga Nidra:
This guided meditation practice, often called "yogic sleep," involves lying in Savasana (Corpse Pose) while following verbal cues to systematically relax the body and mind. Regular practice of Yoga Nidra may help reduce symptoms of depression and anxiety by promoting deep relaxation and self-awareness.
9. Mantra Meditation:
Repeating a mantra or positive affirmation during yoga practice or meditation can help redirect the mind from negative thought patterns. Simple mantras like "So Hum" (I am that) or personalized affirmations can be powerful tools for shifting perspective.
10. Healing walk
Lift your arms up keeping them at shoulder width distance. Now, start walking with your arms raised in this position and your hands can be up in the air for 1-3 minutes. Initially this may not be possible as you will have to train the muscles of your arms and shoulders and strengthen them. Build up to 1-3 minutes gradually by starting of with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 1-3 minutes straight. One round practice will require you to perform a minimum of three sets of these walks of minimum 1-3 minutes each.
Himalayan Siddhaa Akshar insisted that by consistently practicing these Yoga techniques, individuals may experience improvements in mood, energy levels and overall well-being. The combination of physical movement, breath awareness and mindfulness inherent in Yoga practice can provide a holistic approach to addressing the complex nature of depression.
Source: HT
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Next world’s tallest building could be a 3,000-feet-high battery
Humans have long built towering structures to showcase the power of empires, rulers, religions and corporations. Today, more tall buildings are popping up than ever before. But skyscrapers could soon have a new purpose: storing renewable energy.
One of the biggest hurdles to a power grid dominated by clean energy is the intermittency of some renewable sources. Sometimes clouds roll in when solar energy is needed, or the wind stops blowing, and turbines can’t generate power. Other times, the sun and wind produce more electricity than is required.
Storage is crucial for balancing generation and consumption. A combination of technologies — from various forms of batteries to other energy storage methods — will likely be necessary to increase capacity.
Enter battery skyscrapers. At the end of May, Skidmore, Owings & Merrill (SOM), the architecture and engineering firm behind some of the world’s tallest buildings, announced a partnership with the energy storage company Energy Vault to develop new gravity energy storage solutions.
That includes a design for a skyscraper that would use a motor powered by electricity from the grid to elevate giant blocks when energy demand is low. These blocks would store the electricity as “potential” energy. When there is demand, the blocks would be lowered, releasing the energy, which would be converted into electricity.
Tall buildings are SOM’s specialty. It designed New York’s One World Trade Center, Chicago’s Willis Tower, formerly known as the Sears Tower, and the world’s tallest skyscraper, the Burj Khalifa in Dubai, which is more than 828 meters (2,700 feet) tall.
“Here’s an opportunity to take this expertise … and use it for energy storage, enabling us to wean ourselves [off] fossil fuels,” Bill Baker, a consulting partner at SOM and structural engineer for the Burj Khalifa, told CNN.
Net zero requires grid-scale storage
If the world wants to reach net zero by 2050, grid-scale storage, or technologies connected to the power grid that can store energy and deploy it when needed, will need to be ramped up, according to the International Energy Association.
Lithium-ion batteries, which are popular for electric vehicles, can’t solve the problem alone. For one, they can’t store energy for long periods.
That may be fine for shifting energy from the sunniest part of the afternoon to the evening, when demand spikes, but energy may need to be stored for longer than that.
Pumped storage hydropower, which is already widely used to store renewable energy, can do that. It entails a turbine pumping water from a reservoir on lower ground to one on higher ground during off-peak hours. When demand spikes, the water is released to flow through an electricity-generating turbine. But it requires hilly terrain and a lot of space.
SOM and Energy Vault’s superstructure tower, which could range from 300 to 1,000 meters (985 to 3,300 feet) in height, would have hollowed out structures resembling elevator shafts for moving the blocks, leaving room for residential and commercial tenants. (The firms are also looking at integrating pumped storage hydropower into skyscrapers, using water instead of blocks).
Ultimately, multi-gigawatts-hours of energy could be stored, which is enough to power several buildings, Robert Piconi, the CEO of Energy Vault, told CNN.
Two energy storage experts contacted by CNN questioned if the economics of a skyscraper battery could work, given the space that would need to be used for energy storage and the structural changes that would be needed to support the extra weight.
But Energy Vault and SOM are confident their solutions are commercially viable.
Energy Vault has already completed a project in China which it says is the world’s first commercial-scale, non-pumped hydro gravitational energy storage system. The 150-meters-tall (492 feet) building — which has a storage capacity of 100 megawatt hours — is purpose-built to store energy and doesn’t have space for tenants.
The taller the better?
Enabling the use of renewable energy would help offset the carbon footprint of supertall buildings. Today, the buildings and construction sector is responsible for almost 40% of global greenhouse gas emissions.
There is work underway to address that, from equipping buildings with better insulation to building with alternative materials that are less carbon-intensive, like timber.
Some buildings are literally getting greener. In Milan, Italian architect Stefano Boeri has created towers covered in trees and shrubs, and he has unveiled a similar design for towers in Dubai.
But buildings are getting taller and more plentiful too, at least partially to meet demand from rapid urbanization, which has driven people into cities, where limited space can mean the best way to build is up.
Between 1900 and 1999, 235 buildings taller than 200 meters (656 feet) were built globally, Daniel Safarik, of the Council on Tall Buildings and Urban Habitat, told CNN in an email. Last year, 179 buildings of that height or more were built.
When it comes to gravity-energy storage structures, the taller the better. A very tall gravity energy storage structure could offset its embodied carbon — from construction and materials — within two to four years.
“If you’re going high in a superstructure anyway, we’re just piggybacking on that,” said Piconi.”
SOM and Energy Vault are now looking for development partners to turn their designs into reality. SOM’s credibility in the tall buildings arena “will help address the challenge of getting the first one built,” said Piconi.
Source: CNN
China claims 55 of UNESCO world heritages with elected new site
China's Archaeological Ruins of Liangzhu City were on Saturday inscribed on the UNESCO World Heritage List as a cultural site, bringing the total number of the Asian country's sites on the list to 55.
International delegates congratulated China on the world's recognition of the exceptional site as a concrete testimony of 5,000 years of Chinese civilization and its unique contribution to world civilization.
On Friday, China's Migratory Bird Sanctuaries along the Coast of the Yellow Sea-Bohai Gulf (Phase I) was also inscribed on the World Heritage List as a natural site.
The natural site is located in the Yellow Sea ecoregion, containing the world's largest continuous mudflat seashore.
Triathlon to imbibe Olympic spirit draws 500 young athletes
As part of the 15th Beijing Olympics City Sports and Cultural Festival, a triathlon designed for youngsters kicked off in Changping district on Sunday.
The event fully considers the physical characteristics of teenagers of different age groups and has set up different competition categories according to their age, namely U9, U12 and U15.
In the U9 category, participants are required to finish a 300m swim, a 6.4km bike ride and a 1.6km run. For the U12 and U15 groups, the challenge includes a 300m swim, an 8km bike ride and a 1.6km run.
Source: CD
Inside the town where three religions come together
It has a 7,000-year-old history, was home to two of Christianity and Islam's most important figures … and has some of the best hummus you’re likely to eat. Tarsus – in eastern Turkey, around 180 miles from the Syrian border – is a gumbo of history, religion, and food.
Twelve miles inland from the Mediterranean and around 560 miles southeast of Istanbul, Tarsus was originally built close to the Cydnus River. As the main point of access from the Taurus Mountains to the sea, the city was a major player in trade as early as 1600-1180 BCE, when it was ruled by the Hittites, an ancient civilization. In 67 BCE, under the Romans, it became the capital of Cilicia Pedias – the Cilician Plain, a vast, fertile area in modern southeast Turkey – and prospered.
In ancient times Tarsus was renowned as 'a center for education, philosophy and important universities,' says Atalay Dik, a mariner and lover of his hometown, who can often be found sharing his knowledge with tourists at Saint Paul Café and Restaurant, owned by his family. 'Even now, students come from universities in Alexandria and Athens to do their Masters degrees (here).'
In the footsteps of St. Paul
Part of the appeal of Tarsus is that here, the past is often present. 'Tarsus is a place where you can explore centuries-old mosques and churches, and see firsthand how Christianity and Islam have coexisted and shaped the city's rich cultural tapestry,' says Jane Gundoğan, author of 'Mersin All Over,' the only English-language guidebook dedicated to the area.
You don't need to imagine walking in St. Paul’s footsteps – you can do it. He was born here as Saul, a Jew, around 4 BCE. He went on to become one of the leaders of the nascent Christian religion, converting thousands to the faith.
Pilgrims can visit 'St. Paul's church,' also known as the St. Paul Memorial Museum. Commissioned by the Orthodox community in 1850, it was built on the site of a much earlier place of worship dating to the 11th or 12th century. There has been no official Christian community in Tarsus since 1923, the year of the Greece-Turkey population exchange, but restoration works in 2001 returned the frescoes to their full glory. Jesus takes center stage, flanked by the four evangelists – Matthew, Mark, Luke, and John – in the naves on either side. Angels levitating above the apses complete the adornment. Outside is an Escher-like arrangement of staircase, repeated arches, and metal railings on the building’s exterior.
From the lions’ den to Tarsus
You'll likely know the Bible story of Daniel, who was thrown into a den of lions for praying to his God. The story goes that the lions left Daniel untouched, causing Darius – the king of Babylon, who had reluctantly sent him there – to recognize the Jewish God. In the Turkish version of the story, Daniel died in Tarsus, having traveled there in his old age to pray for rain during a crippling drought.
According to historical records, after Tarsus was conquered by the forces of Ömer, an 11th-century caliph, a body was discovered shrouded in cloth embellished with gold thread. There was a ring on one of the fingers, etched with the image of a child standing between two lions. Ömer took this to mean that the body was Daniel's and ordered the grave be buried even deeper so as not to be discovered. The tomb remained undisturbed until renovations in 2006.
Although several other countries lay claim to being the site of Daniel's grave, this – known as Danyal Peygamber Kabri – is the only one where you reach it by walking through a 19th-century mosque, among the remains of a 16th-century Ottoman bath and over the arches of a bridge that once spanned a river.
The mosque is still in use, so visitors must meet Islamic standards of modesty by covering their arms and legs, and women also need a headscarf (you can borrow clothes if need be). Once down in the rather sparse room said to have been Daniel's last resting place it's common to see Muslim women kneeling in prayer next to a metal grille.
Mosques and markets
Not far from the tomb is the austere 16th century Ulu Camii, Tarsus' Grand Mosque, whose 33-foot minaret doubles as a clock tower. The clock was added in the 19th century and was brought over from Europe especially.
Next to it is Kırkkaşık Bedesten or '40 Spoons Bazaar' – a covered market originally built as an imaret, or soup kitchen, in 1579. Topped by seven domes, the 21 rooms are a hive of activity with stores selling blue Turkish 'evil eyes,' ceramics, shawls and other souvenirs.
The most popular souvenir is inspired by an epic love story. Kleopatra Iksiri, or 'Cleopatra's Potion,' is named for the Egyptian beauty who came to Tarsus to meet Roman commander Mark Antony in 41 BCE. 'Legend has it that Cleopatra possessed a mystical elixir rumored to have kept her eternally youthful,' says Gundoğan. 'Some say it was a brew concocted from rare herbs found only in the hidden corners of Tarsus while others speculate that it was infused with the magic of the gods themselves.' It's much sought after by domestic tourists of a certain age who believe that this so-called Elixir of Youth can work wonders.
Just around the corner, in the Bilal Habeşi Mescidi, a different kind of miracle took place. Bilal ibn Rabah was born into slavery in Mecca and became one of the most trusted companions of the Prophet Mohammed.
Persecuted for converting to Islam in 615 CE and later emancipated, Rabah was Islam's first-ever muezzin – the official who calls the faithful to prayer. This small mosque built in his honor in the seventh century was, Dik believes, the site of the first Islamic call to prayer in Tarsus. It's widely accepted that Bilal ibn Rabah came to Tarsus and recited the call to prayer – though whether it was for the first time is disputed. Either way, despite the structure's nondescript appearance, it's thrilling to know this is where history was made.
Hummus and history
The hummus in Tarsus is as sensational as its history – Gundoğan, for example, calls it 'life-changing.' Hummus is served in dozens of Tarsus restaurants but those in the know head for local institution Kervan Humus, where the basic offering is anything but. A plate of slightly warm, smooth, creamy hummus comes drizzled with sizzling oil, a sprinkle of parsley, a handful of whole chickpeas, and a scattering of red pepper flakes. Feeling hungry? Try the hummus with sucuk (spicy sausage), pastırma (cured meat) or even thin slices of steak.
After a hummus overload, many visitors walk off the calories in the Kızılmurat neighborhood. Past a stretch of Roman road discovered by accident in 1993, the streets are lined with old Ottoman houses, many adorned with wooden beams, white plaster walls, and cumbia, traditional windows jutting out overhead. 'It's a unique part of Tarsus because the local government officials encourage the rebuilding of Ottoman houses to their former glory,' says Gundoğan.
She suggests starting at the House of St. Paul, where the apostle is said to have been born.
It's not a whole house – the structure is said to have been dismantled by German soldiers in World War I and only the foundations remain, fenced off and on display under glass in the courtyard. Nonetheless, she says, 'It's a pilgrimage site that resonates with centuries of religious significance and offers a window into the life and teachings of one of Christianity’s most influential figures.'
Gundoğan suggests drinking from St. Paul's well, also located on the grounds. At first glance, the well appears to be like any other, but scientific evidence dates it to the Roman period when Paul was alive. Believers attribute healing powers to the water.
A glass of homemade lemonade at Saint Paul Café and Restaurant in the center of the old town might not be curative, but it's certainly refreshing. Housed in a 180-year-old building, the cafe is owned by Hikmet and Hasan Oğuzcan, cousins of Atalay Dik. Many of the possessions of the former owners have been retained, from embroidered cushions to Turkish coffee cups. The quirky sitting room even has a shower in one corner.
Tarsus offers a wonderful mix: of Christianity and Islam, hummus, and Ottoman architecture. There’s even a local museum too, and it’s far from dusty, containing interesting archaeological finds and fun ethnographic tableaux showing traditional local scenes.
Dik recommends visitors allow at least three days to appreciate his city. He should know.
'I’ve traveled to almost all parts of the New World but I’m very proud of my city,' he says.
'I always feel calmer when I return to Tarsus. I can breathe in culture and tolerance towards human beings more deeply, living here amongst all the ancient cultures and civilizations with antique ruins all around the city.'
10 Yoga exercises that could help lift your mood and fight depression
Yoga has been practiced for thousands of years and has gained recognition in recent times as a complementary approach to managing various mental health conditions, including depression. While Yoga should not replace professional medical treatment, it can be a valuable addition to a comprehensive depression management plan.
In an interview with HT Lifestyle, Himalayan Siddhaa Akshar, Founder of Akshar Yoga Kendraa, suggested several Yoga techniques that may help alleviate symptoms of depression-
1. Sun Salutations (Surya Namaskar):
This flowing sequence of poses synchronizes breath with movement, promoting circulation and energy flow throughout the body. The rhythmic nature of Sun Salutations can help calm the mind and boost mood. Practicing 5-10 rounds daily, especially in the morning, may help establish a positive routine and increase motivation.
2. Backbends:
Poses like Cobra (Bhujangasana), Bridge (Setu Bandhasana), and Camel (Ustrasana) open the chest and heart area. These poses are believed to counteract the physical manifestations of depression, such as slouched posture and shallow breathing. Backbends can promote feelings of openness and may help lift one's mood.
3. Inversions:
Poses that invert the body, such as Headstand (Sirsasana), Shoulder Stand (Sarvangasana), or even simple Legs-Up-the-Wall pose (Viparita Karani), are thought to alter blood flow and stimulate the nervous system. These poses may help shift perspective and provide a sense of renewed energy.
4. Forward Bends:
Seated Forward Bend (Paschimottanasana) and Standing Forward Bend (Uttanasana) can have a calming effect on the nervous system. These poses encourage introspection and may help quiet an overactive mind, potentially reducing anxiety and rumination often associated with depression.
5. Balancing Poses:
Tree Pose (Vrksasana) and Warrior III (Virabhadrasana III) require focus and concentration, which can help redirect attention away from negative thoughts. The act of finding physical balance may translate to emotional balance and improved self-confidence.
6. Restorative Yoga:
This gentle form of yoga uses props to support the body in passive poses held for extended periods. Restorative poses like Supported Child's Pose or Reclined Bound Angle Pose can activate the parasympathetic nervous system, promoting relaxation and reducing stress.
7. Pranayama (Breathing Exercises):
Specific breathing techniques can have a powerful effect on mood and energy levels. Alternate Nostril Breathing (Nadi Shodhana) may help balance the nervous system, while Victorious Breath (Ujjayi) can be calming and grounding. Deep belly breathing (Diaphragmatic Breathing) can activate the relaxation response and reduce anxiety.
8. Yoga Nidra:
This guided meditation practice, often called "yogic sleep," involves lying in Savasana (Corpse Pose) while following verbal cues to systematically relax the body and mind. Regular practice of Yoga Nidra may help reduce symptoms of depression and anxiety by promoting deep relaxation and self-awareness.
9. Mantra Meditation:
Repeating a mantra or positive affirmation during yoga practice or meditation can help redirect the mind from negative thought patterns. Simple mantras like "So Hum" (I am that) or personalized affirmations can be powerful tools for shifting perspective.
10. Healing walk
Lift your arms up keeping them at shoulder width distance. Now, start walking with your arms raised in this position and your hands can be up in the air for 1-3 minutes. Initially this may not be possible as you will have to train the muscles of your arms and shoulders and strengthen them. Build up to 1-3 minutes gradually by starting of with a minute increase and so on until you are physically capable enough with the strength required to hold your arms up for 1-3 minutes straight. One round practice will require you to perform a minimum of three sets of these walks of minimum 1-3 minutes each.
Himalayan Siddhaa Akshar insisted that by consistently practicing these Yoga techniques, individuals may experience improvements in mood, energy levels and overall well-being. The combination of physical movement, breath awareness and mindfulness inherent in Yoga practice can provide a holistic approach to addressing the complex nature of depression.
Source: HT
How to reuse a candle jar instead of throwing it out
Have you ever wondered what to do with decorative candle jars once they’re empty? There are plenty of creative (and practical) ways to upcycle the containers instead of just tossing them in the trash. So next time you finish burning a scented candle, here’s how to reuse the candle jar around the home.
How to remove candle wax from a jar
The first and most important step to reusing candle jars is to remove the leftover wax. According to the National Candle Association (NCA), you should stop burning candles when half an inch of wax is left in the container or jar.
Freezer method
The most common way to remove candle wax from a jar is to place it in the freezer and leave it there overnight — a day or two is even better. This will shrink the wax so that it’s easier to remove. If the wax doesn’t come right out when you flip the jar over, you can use a spoon to gently remove it. (Breaking the wax into smaller pieces can also help.)
Boiling water method
In a rush? You can remove leftover wax from a jar much faster with boiling water. As someone who has cleaned and reused plenty of candle jars, this is my preferred way to remove wax.
Simply boil water in a kettle and pour it into the candle jar, leaving at least an inch of space at the top. The wax will melt and rise to the surface as it cools down. Then, once the wax has solidified (be patient!), you can easily scoop it out with a spoon.
How to clean candle jars
Even after following the instructions above, it’s normal for there to be some wax along the walls of the candle jar. Luckily, you don’t need any fancy cleaning tools to get it looking spotless. We suggest using warm water, dish soap and a sponge to help remove any leftover residue — a damp paper towel works wonders for cleaning up wax too. The NCA says you can also try running hot water over the exterior of the candle jar and then wiping away the melted wax.
Whether you use the freezer or boiling water method, the candle wick should ideally come out along with the wax. “If not, try running hot water over it to release the adhesive,” the NCA says. “Remember, avoid using knives or sharp tools for this as it could damage the jar and cause injury.”
If you want to remove the label (some are pretty enough to keep on), you can soak the jar in hot water. Goo Gone can also help with any sticky adhesive that gets left behind.
How to reuse candle jars
Once you have a clean jar, there are so many ways to reuse it. Here are some of my favorite ideas, but the potential uses are pretty much endless.
As a storage container
The most straightforward way to reuse a candle jar is as a storage container — I have old candle jars holding things all over my apartment. They can be used to store small items like cotton balls and cotton swabs in the bathroom or to organize office supplies at your desk. (Taller jars are great for pens and pencils, and smaller jars for holding paper clips and rubber bands.) And if your vanity is a mess, try using an old candle jar to corral your makeup brushes.
As a cocktail glass
If your candle jar is made of food-safe materials, you can even use it as a cocktail glass. Not many candle manufacturers advertise their containers as food-safe, so you may have to do some digging. I’m a big fan of the candles in Paddywax’sLa Playa collection, which are designed for this — they even come with a fun cocktail recipe!
As a catchall in your entryway
You can also use empty jars as a catchall in your entryway for keys, headphones, and hand sanitizer — large, shallow containers work best for this. Candle jars are perfect for holding spare change too — you’ll know exactly where to go when you need a coin to scratch off a lottery ticket or the back of a gift card.
As decor
If you host often, you can fill empty jars with things like seashells, pine cones, or battery-powered fairy lights for an easy centerpiece idea. Candy would be a great option too.
One of my favorite ways to reuse a candle jar is as a flower vase — Homesick candles, for example, are the perfect size for small bouquets. You can also reuse candle jars as decorative planters and build mini terrariums in them. (For plants that require drainage, you can keep them in their nursery pots or drill holes in the jar.)
As a new candle
Feeling crafty? You can refill old jars with wax to make a new candle. It’s a lot easier than it sounds! Some brands even offer refillable candle kits that come with pre-scented wax, a wick, and a wick holder.
10 Best Types of Tea for Health IncludingTips for Consuming It
Tea is more than a comforting drink to enjoy at the start or end of your day. Drinking certain tea varieties has been linked to several health advantages, including improved heart health, enhanced immune system function, and reduced risk of chronic diseases, depending on the tea. Interestingly, some teas are noted for offering more pronounced health benefits than others, attributed to their high levels of antioxidants, polyphenols, and other beneficial compounds.
There are two categories of tea: "true tea," which originates from the Camellia sinensis plant, and herbal teas, which are concoctions of various plants, herbs, fruits, or spices infused in hot water. True teas contain caffeine, as well as antioxidants known as catechins. Herbal teas—such as chamomile, peppermint, or hibiscus—are caffeine-free teas and offer a myriad of health benefits like soothing an upset stomach, reducing inflammation, and promoting relaxation.1
Most teas offer comfort in a cup and health benefits to boot, but some might be more beneficial for your health than others. If you are looking for the “best” teas for your health, here are the top 10.
1. Green Tea
Green tea stands out as one of the healthiest choices among various types of teas, primarily due to its high concentration of antioxidants. Green tea comes from the Camellia sinensis plant.2
Just like other true teas, green tea is unique in its preparation. The leaves are quickly harvested and steamed to prevent oxidation, allowing them to retain their natural green color and potent nutritional profile. This process ensures that green tea is rich in catechins, particularly epigallocatechin gallate (EGCG), a powerful antioxidant known for its myriad health benefits.2
These benefits include aiding in weight loss, supporting brain function, and heart health benefits.34
Yıldırım Ayaz E, Dincer B, Mesci B. Effect of green tea on blood pressure in healthy individuals: A meta-analysis. Altern Ther Health Med. 2023;29(5):66-73.
Green tea is also associated with a lower risk of certain types of cancers and has anti-inflammatory properties, making it a superior choice for those looking to enhance their overall health.5
2. Black Tea
Black tea, distinguished by its rich flavor and dark coloration, is another excellent choice. Characterized as a fully oxidized tea, it undergoes a longer fermentation process than green tea, which contributes to its distinctively robust flavor and higher caffeine content.
Originating from the same Camellia sinensis plant, the difference in black tea's health benefits and profile is primarily due to its unique processing method. This procedure enhances its concentration of flavonoids, particularly theaflavins, and thearubigins, which are potent antioxidants known to support heart health by potentially helping reduce cholesterol levels, improving gut health, and decreasing blood pressure.67
Black tea has also been linked to reduced stroke risk and a lower likelihood of developing dementia, making it one of the healthiest tea choices for those aiming to bolster their overall wellness.8
3. Peppermint Tea
Peppermint tea is a popular herbal tea made from the leaves of the peppermint plant, known scientifically as Mentha piperita. It's not only cherished for its refreshing taste but also for its wide range of health benefits.
Rich in antioxidants, peppermint tea aids in supporting digestion in certain situations. Its antispasmodic properties also help in relieving muscle spasms and stomach discomfort.9 It's naturally caffeine-free, making it an excellent choice for those looking to reduce their caffeine intake while still enjoying a soothing, flavorful beverage.
Peppermint tea may offer unique benefits for people focused on lowering their testosterone levels, like some people with a diagnosis of polycystic ovarian syndrome (PCOS). Some data suggest that drinking peppermint tea may help people experience lower testosterone, but more quality data is needed to confirm this.10
4. Chamomile Tea
Chamomile tea, derived from the dried flowers of the chamomile plant, is a widely consumed herbal tea known for its calming effects. It's a healthy choice for several reasons. Firstly, chamomile tea is imbued with antioxidants, which play a role in reducing the risk of several diseases, including heart disease and cancer.
Chamomile is also known for its potential to promote better sleep quality due to its apigenin content, an antioxidant that binds to certain receptors in the brain to decrease anxiety and initiate sleep.11 Additionally, chamomile tea has properties that may aid in digestion and reduce the severity of menstrual pain.12 Its gentle, soothing qualities make it an excellent beverage for relaxation and stress reduction.
5. Oolong Tea
Oolong tea, a traditional Chinese tea that falls somewhere between green and black tea in oxidation, presents a myriad of health benefits, making it a great choice for tea enthusiasts. Its unique processing involves withering the plant under the strong sun and then oxidation before curling and twisting.13
This particular method retains antioxidant properties and mineral content, which are beneficial for reducing inflammation, supporting healthy metabolism, and supporting heart health.13
6. Dandelion Tea
Dandelion tea, derived from the roots and leaves of the dandelion plant, stands out as a healthful beverage choice due to its plethora of benefits. It is packed with vitamins, minerals, and antioxidants, which contribute to potentially helping support liver health, stimulating digestion, and reducing inflammation in the body.14
Dandelion tea also has diuretic properties that help flush out toxins, promoting kidney health. The presence of potent antioxidants, further enhances its ability to combat oxidative stress, supporting overall wellness.14
7. White Tea
White tea, named for the fine white fuzz that covers its buds, is a minimally processed tea known for its delicate flavor and aroma. This tea originates primarily from the Camellia sinensis plant's young leaves and buds. A standout feature of white tea is its high antioxidant content. These compounds can help combat oxidative stress and may support overall health by reducing the risk of chronic diseases.15
White tea's low caffeine content makes it a gentle, calming beverage choice for many, offering a subtle energy boost without the jitters associated with stronger caffeinated drinks. Additionally, white tea is revered for its potential benefits, including supporting heart health, aiding in weight management, and enhancing skin health.15
8. Rooibos Tea
Rooibos tea, originating from the South African fynbos region, is a caffeine-free herbal tea made from the leaves of the Aspalathus linearis plant. This reddish-brown tea is celebrated for its sweet, earthy flavor and a variety of health benefits. Rooibos is rich in antioxidants, which help combat free radicals in the body, potentially reducing the risk of cancer and heart disease.16 It's also known for its calming properties, assisting in reducing stress and promoting restful sleep.17
9. Hibiscus Tea
Hibiscus tea, a refreshing beverage made from the dried petals of the Hibiscus sabdariffa flower, is known for its tangy flavor, and its health benefits. Containing antioxidants such as vitamin C and beta-carotene, it aids in neutralizing free radicals that can cause inflammation and disease.18
Hibiscus tea may contribute to lowering blood pressure and improving overall cardiovascular health, making it a healthy choice for those looking to enhance their diet with beneficial plant compounds.18
10. Ginger Tea
Ginger tea, known for its distinctive spicy flavor and aroma, is a popular herbal beverage made from the root of the ginger plant. It is hailed as a healthy choice due to its rich content of antioxidants and bioactive compounds, such as gingerol, which have potent anti-inflammatory and antioxidant effects. These properties contribute to numerous health benefits, including easing digestive discomfort, reducing nausea, and potentially lowering the risk of chronic diseases.19
Tips for Consuming Tea
Preparing tea is both an art and a science. Begin by boiling water, but be mindful not to overheat—different teas flourish at varying temperatures. For most teas, steeping for 3 to 5 minutes extracts the perfect balance of flavor. Consider adding functional ingredients like ginger for digestion, honey for sweetness, or lemon for a vitamin C boost.
Choosing between loose-leaf tea and tea bags can significantly affect the quality of your tea experience. Loose-leaf teas may offer a superior flavor and aroma, as they contain larger leaves that have room to expand and fully release their essence during steeping. On the other hand, tea bags provide convenience and speed, perfect for those on the go.
Oversteeping (leaving the tea in hot water too long) may do more harm than good. Doing so can lead to a bitter taste, particularly in black and green teas. Similarly, overheating water can damage delicate tea leaves, especially white and green teas, resulting in a harsh and burnt flavor.
For those who prefer a cooler beverage, transforming your tea into iced tea is simple. Brew it stronger than usual, then pour over ice or chill in the refrigerator to enjoy a refreshing twist on your favorite tea. On sunny days, brewing a sun tea by using the sun’s rays to warm your water while your tea steeps is a fun way to enjoy the season.
