Sleep Like A Baby
Sleeping better is as important as exercise and healthy eating. These are considered as the three pillars of life. Good and proper sleep is said to nourish body, helps detox and improve memory. When our body is sleeping it starts producing growth hormones and also undergoes repairs. Sleeping better helps in optimizing health. Sleep in excess or not sleeping will destroy health and happiness.
Here are some tips to help you sleep better
1. Stick to a sleep schedule- Set aside six to seven hours for sleep. Go to bed and get up at same time every day.
2. Reduce blue light exposure at least one hour before sleep- Gadgets emit EMF’s (electromagnetic frequencies) that can interfere with your sleep. Hence try keeping your sleep space gadget free or put them on airplane mode.
3. Restrict caffeine and tea consumption post sunset. Having coffee, tea close to bed time can hinder your sleep.
4. Read book one hour before bed time, reading rather than screen time helps you sleep better.
5. Try meditating before sleeping, this helps relax your mind and helps to improve sleep.
6. Use yellow dim lights in your room post sunset this helps to induce sleep.
Some food that helps you sleep better
1. Chamomile Tea- A popular herbal tea that is filled with antioxidants helps you sleep better.
2. Kiwi- A low calorie and highly nutritious fruit, it helps reduce inflammation and helps in improving the sleep quality.
3. Walnuts- This brain shaped nut is high in its nutrition value. They help in improving sleep regulating hormone melatonin, hence improve sleep quality.
4. Milk- A source of tryptophan. A cup of milk before bedtime helps improve sleep quality.
Food in addition to exercise plays an important to role in improving sleep quality. It is best to consume the sleep-enhancing food 2 to 3 hours before bed to avoid digestive issues like reflux. Following these would help improve your sleep quality and also help with depression and anxiety.
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YOU ARE WHAT YOU EAT
“You are what you eat” this is what we have and what we hear on a regular basis. Health is the most precious gift bestowed upon us and we tend to ignore the signs our body gives regarding our health.
As a kid there was no complications or confusions regarding food. Eat what was served was the only mantra. Whereas now a days food options are vast. There are number of diets and varieties of food available in the market which is overwhelming. The ignorance towards the principles of healthy life is the main cause for ill health. Most of the health problems are caused due to poor food habits and poor lifestyles. Balanced diet, adequate exercise and mental equilibrium leads to a happy and healthy life.
We eat today judging the food by its appearance, taste and convenience rather than understanding its health factor. This habit becomes difficult to change or adjust at later stage, hence cultivating a good eating habit from an early stage is very important. The sooner we start the better. Eating refined, processed and preserved food has become a day to day habit for many without even realising that this would be the reason for many health issues. The word Diet now has been just limited to weight loss or muscle gain. The importance of nutrients, vitamins, antioxidants, fiber, carbohydrates, probiotics have been generously ignored. A balanced diet is very important to maintain all the vital functions of the body and to improve immunity against common diseases.
Some healthy tips to eat right are as below
1. Plan Your Meals Ahead- We always end up having outside food when we are hungry and have nothing healthy to eat, so plan your meals in advance. Carry healthy snacks while travelling for work.
2. Eating Right- Always focus on your food while eating, chew them thoroughly, eat while hungry and always check the portion size.
3. Drink Water- Always have water instead of sodas or sugary juices, they might spike your energy levels the moment you have them but then result in causing lethargy.
Remember, we eat to live a healthy life the food that goes to our body is going to decide how healthy we would be in coming years. So always think, plan and make healthy choices.
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FIGHTING COMMON COLD NATURALLY
With the change in weather, sneeze, coughs and runny nose are in full swing. The viral in the air have been activated and immunity levels have drop down. Our daily activities, physical and mental well-being gets affected. So let us learn more about the Common Cold and building our immunity to help us heal naturally.
COLD
There are 100 different types of viruses and if even one gets into the body we catch cold. Once a cold virus attacks the body, our immune system launches a counter attack to defend the body. This response from the body is in the form of cough, stuffed nose, runny nose and headaches. The common cold infects the upper respiratory system. These viruses are contagious. We can contract them when someone affected sneezes, coughs, or even by touching infected surfaces. Because there are 200 sub types of viruses that can cause cold, our body can rarely build resistance to all of them. Hence the name common cold, it often returns with the SNEEZE. According to CDC (Centre for Disease Control and Prevention), adults get 2-3 colds and children get around 12 colds per year.
Cold results in sneeze, headache, runny nose, sore throat and fever. A strong immune system will help to recover from cold without medication. The lower the
immunity, the longer the healing process.
NATURAL REMEDIES THAT HEAL COLD
1. Take 1 inch ginger, one clove garlic, 3 peppercorns, 2 cloves, 2 cardamoms, and one inch cinnamon stick, mash and boil in water. Reduce to half, strain and add honey. Drink this concoction twice or thrice.
2. Do not over eat - When sick, body needs time to heal do not over eat and give time for body to heal.
3. Hydrate- Drink plenty of fluids because cold leads to water loss from body, increasing the chances of dehydration. Soups are a good way to increase consumption of fluids during cold.
4. Raw turmeric drink- Boil ½ inch raw turmeric or ¼ tsp turmeric powder in a cup of water for 5 min, add honey and drink this. Curcumin in turmeric, help increase immunity. The antiviral and antibacterial properties of turmeric help fight infections
5. Steam inhalation- Boil water in open vessel; add 2 drops of eucalyptus oil. Cover head with a towel and slowly inhale. Do this morning and evening for 10 minutes. This helps cure blocked and stuffy nose and chest congestion.
6. Rest- When we limit our screen time and mobility, body gets more resources to fight cold. Do not exert. Breathing exercise, relaxation and walking are good to help the body fight cold.
Stay healthy and strong.
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Myths related to Nutrition
Avoid dairy when you have a cold
FALSE
Milk does not cause mucus production. Due to the creamy texture of milk, some people feel that there is a temporary coating over the mouth and throat after drinking milk. This is not mucus – it’s just the natural sensation of drinking milk and only lasts for a short period of time.
Raw vegetables are always better than cooked vegetables
FALSE
Not always. The amount of nutrients you get from vegetables can differ for a number of reasons, such as how long you store them and how (or if) you cook them. Although cooking vegetables can lose nutrients, cooking can sometimes increase the amount of nutrients available to the body. An example of this is the antioxidant lycopene in tomatoes. Cooking tomatoes releases more lycopene than is available in raw tomatoes. Loss of nutrients can occur in cooking because some vitamins, like Vitamins B and C dissolve in water. Some can be lost if the vegetables are boiled for too long. Steaming or stir-frying helps retain the vitamins when you cook vegetables. The fact of the matter is vegetables are powerhouses of nutrition, no matter which way you eat them. Whether raw or cooked, three to five serves of vegetables a day are recommended in a healthy diet.
Brown sugar is better for you than white sugar
FALSE
The only difference between brown and white sugar is that brown sugar contains molasses, which has a caramel aroma and flavour, while white sugar has been refined to remove the molasses. Both of these sugars provide the same amount of energy (kilojoules), so the truth is that your body can’t really tell the difference.
People with diabetes need to avoid sugar
FALSE
There was a time when people with diabetes were told to avoid eating sugar, but science has since shown that this isn’t necessary. All carbohydrates (eg bread, rice, pasta, starchy vegetables) are broken down to sugar which is absorbed into the blood stream. Rather than avoid sugars, it is important that people with diabetes choose carbohydrates that are slowly broken down, and spread these carbohydrates evenly across the day to help control their blood sugar levels. The best choices are low glycemic index carbohydrates. For eg. Whole bran, oats, brown rice, porridge etc.
Skipping meals is a good way to lose weight
FALSE
It may seem logical that skipping a meal will help you lose weight because you eat less, but it’s not that simple. Missing out on meals can actually have the opposite effect. Your body goes into ‘survival mode’, slowing down your metabolism and conserving energy rather than using it up. Skipping meals can also make you hungrier, and more likely to snack on high fat or sugar foods. A better way to reach and maintain a healthy weight is eat small meals regularly throughout the day and find ways to be more active.
What Is an Avocado?
Avocado, alligator pear or avocado pear or butter fruit (Persea americana) is an evergreen tree in the laurel family (Lauraceae). It is native to the Americas and was first domesticated in Mesoamerica more than 5,000 years ago.
100 gm Avocado contains
• 160 calories (kcal)
• 14.7 g of fat
• 8.5 g of carbohydrates
• 6.7 g of fiber
• less than 1 g of sugar
Avocados are a source of vitamins C, E, K, and B6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta carotene, and omega-3 fatty acids.
Benefits-
1. Healthy for Heart
2. Great for vision
3. Help to prevent Osteoporosis
4. Help to prevent cancer
5. Reducing risk of depression
6. Improving digestion
7. Protecting from chronic diseases like Diabetes, Hypertension, Cardiovascular Disease etc.
Flax Seed
Flax seeds (Linum usitatissimum) — also known as common flax or linseeds — are small oil seeds that originated in the Middle East thousands of years ago.Flax seeds are small oil seeds that contain omega-3 fats, fiber, and other plant compounds. They may help improve digestion and reduce the risk of heart disease, type 2 diabetes, and cancer.
One tablespoon (10 grams) of whole flax seeds provides the following nutrients (4Trusted Source):
Calories: 55
Water: 7%
Protein: 1.9 grams
Carbs: 3 grams
Sugar: 0.2 grams
Fiber: 2.8 grams
Fat: 4.3 grams
Health Benefits of flax seed-
1. Diabetes-Studies in people with type 2 diabetes show that supplementing with 10–20 grams of flaxseed powder per day for 1–2 months may reduce fasting blood sugar
2. Cancer-studies show that flax seeds may suppress the formation of several types of cancer, such as those of the colon, breast, skin, and lungs.
3. Heart Disease-Flax seeds are very high in the omega-3 fatty acid alpha-linolenic acid (ALA).They have been shown to decrease heart disease by reducing inflammation in the arteries
4. Blood pressure- Flax seed lower the blood pressure level also
Pumpkin Seed
Pumpkin seeds are source of healthy fats, magnesium, and other nutrients that enhance heart and bone health.
They are also rich in polyunsaturated fatty acids and antioxidants such as selenium and beta carotene. Additionally, they are a high source of iron. One cup of pumpkin seeds contains 9.52 milligrams (mg) of iron.
Pumpkin seeds also contain:
zinc
phosphorus
manganese
protein
fiber
Health Benefits-
1. Pumpkin seeds contain magnesium , which is important for bone formation.
2.Helping maintain a moderate , because the individual feels full for longer after eating.
3.Managing blood sugar.
4.Pumpkin seeds have a high source of vitamin E and other antioxidants which help to boost the immunity.
5. Help in digestion.
6.Pumpkin seeds are rich in the amino acid tryptophan, which is help to prevent insomnia.
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Acute Myeloid Leukemia (AML)
What Is Leukemia ?
Leukemias are cancers that start in cells that would normally develop into different types of blood cells. Most often, leukemia starts in early forms of white blood cells, but some leukemias start in other blood cell types. There are several types of leukemia, which are divided based mainly on whether the leukemia is acute (fast growing) or chronic (slower growing), and whether it starts in myeloid cells or lymphoid cells.
What Is Acute Myeloid Leukemia (AML)?
Acute myeloid leukemia (AML) starts in the bone marrow (the soft inner part of certain bones, where new blood cells are made), but most often it quickly moves into the blood, as well. It can sometimes spread to other parts of the body including the lymph nodes, liver, spleen, central nervous system (brain and spinal cord), and testicles.
AML subtypes include:
1. Myeloid leukemia: Cancer in cells that produce neutrophils, a white blood cell. Most people with AML have the myeloid leukemia subtype.
2. Acute monocytic leukemia (AML-M5): Cancer in cells that produce monocytes, a white blood cell.
3. Acute megakaryocytic leukemia (AMLK): Cancer in cells that produce red blood cells or platelets.
4. Acute promyelocytic leukemia (APL): Cancer in promyelocytes (immature white blood cells) that keeps these cells from developing.
What are acute myeloid leukemia symptoms
1. Dizziness.
2. Easy bruising or bleeding, including frequent nosebleeds and bleeding gums.
3. Fatigue.
4. Feeling cold.
5. Fever.
6. Night sweats.
7. Frequent infections or infections that don’t go away.
8. Headaches.
9. Loss of appetite.
10. Unexplained weight loss.
11. Pale skin.
12. Shortness of breath (dyspnea).
13. Swollen lymph nodes.
14. Weakness.
15. Bone, back or abdominal pain.
16. Tiny red spots on your skin (petechiae).
17. Wounds or sores that don’t go away.
Healthy food habit for the prevention of cancer-
It’s important to make sure you’re getting enough
1. Protein ( meat, poultry, fish, tofu, beans, lentils, milk, soy, eggs, yogurt )
2. Healthy fats ( avocado, olives, nuts, seeds, oils )
3. Carbohydrates (bread, rice, potatoes, cereals, barley, millet, oatmeal )
4. vitamin c rich fruits like berries, oranges, sweet lime, Grapes etc.
Mediterranean Diet
What is the Mediterranean Diet?
The Mediterranean Diet is a way of eating that emphasizes plant-based foods and healthy fats. You focus on overall eating patterns rather than following strict formulas or calculations.
In general, you’ll eat:
1. Lots of vegetables, fruit, beans, lentils and nuts.
2. A good amount of whole grains, like whole-wheat bread and brown rice.
3. Plenty of extra virgin olive oil (EVOO) as a source of healthy fat.
4. A good amount of fish, especially fish rich in omega-3 fatty acids.
5. A moderate amount of natural cheese and yogurt.
6. Little or no red meat, choosing poultry, fish or beans instead of red meat.
7. Little or no sweets, sugary drinks or butter.
What are the benefits of the Mediterranean Diet?
1. Lowering your risk of cardiovascular disease, including a heart attack or stroke.
2. Supporting a body weight that’s healthy for you.
3. Supporting healthy blood sugar levels, blood pressure and cholesterol.
4. Lowering your risk of metabolic syndrome.
5. Supporting a healthy balance of gut microbiota (bacteria and other microorganisms) in your digestive system.
6. Lowering your risk for certain types of cancer.
Chia Seed
What Are Chia Seeds?
Chia seeds (Salvia hispanica), also called Salba chia or Mexican chia, are the edible seeds of a flowering plant from the mint family.
Chia Seeds Nutrition
Chia seeds provide many essential nutrients, including:
Calcium
Manganese
Magnesium
Selenium
Copper
Iron
Phosphorus
Chia seeds are also an incredible source of alpha-linoleic acid (ALA), an omega-3 fatty acid that helps to promote a lower ratio of omega-6 to omega-3 fatty acids.
1-ounce serving (28.35 grams) of chia seeds has:
Calories: 138
Protein: 4.7 grams
Fat: 8.7 grams
Carbohydrates: 12 grams
Fiber: 9.8 grams
Sugar: 0 grams
Health benefits of chia seed-
1. Reducing blood pressure
2. lowering cholesterol level
3. Supporting digestive health
4. Help to reduce weight
5. Reducing inflammation
6. Help to control diabetes
7. Protect against chronic diseases
8. Improving anxiety and depression
Diet and Mental Health
How diet and Mental Health Linked?
The relationship between our diet and mental Health is complex.
1. Eat well can help to feel better.
2. Eat regularly- This can stop blood sugar level from dropping, which make feel tired and bad-tempered
3. Stay hydrated, even mild hydration can affect mood, energy level and ability to concentrate.
4. Need to eat balanced fat because brain need healthy fat for working well. They are found in olive oil, nuts, seeds, oily fish,avocados,milk and eggs.avoid
trans fats found is processed food that can bad for brain and heart.
5. Need to include more fruits and vegetables in your diet as they help the brain and body to stay well.
6. Need to include protein in diet because protein contains amino acid that is uses by brain and help to regulate mood.
7. Need to include healthy food for gut such as fruits, vegetables,beans and probiotics because it can reflect on mental health.
8. Be aware of caffeine found in such as coffee, tea, cola. energy drinks and chocolates that can cause sleep problems if you drink it close to bed time. That can
also hamper mental health.
So, think about it before take food.
Spinach
What is spinach?
Spinach belongs to the Chenopodiaceae family (also known as goosefoot), which includes beetroot, chard and quinoa. It shares a similar taste profile with these vegetables – the bitterness of beet greens and the slightly salty flavour of chard. There are three different types of spinach: savoy, semi-savoy and smooth leaf.
One cup of raw spinach contains:
7 calories
0.86 g of protein
29.7 mg of calcium
0.81 g of iron
24 mg of magnesium
167 mg of potassium
141 micrograms (mcg) of vitamin A
58 mcg of folate
Spinach also contains vitamin K, fiber, phosphorus, and thiamine. Most of the calories in this vegetable come from protein and carbohydrates.
Spinach health benefits include:
• May help maintain good vision
• May support energy levels
• May support heart health
• May support healthy bones
• May help in our fight against cancer
• Has protective antioxidant properties
• Useful source of fibre
• May help weight management
• may reduce the adverse effects of a high-fat diet
• May support mental health
Sunflower seed
Sunflower seeds come from the sunflower (Helianthus annuus). Most farmed sunflowers go to sunflower oil production, with only certain varieties raised for eating.
Health benefits of sunflower seeds-
They contain nutrients that fight
1.cancer
2. Lower your risk of heart disease,
3. Balance blood sugar
4. Support thyroid health and lower inflammation.
Sunflower seeds are an excellent source of antioxidants like
1. vitamin E
2.Healthy fats
3. B vitamins
4. Copper and other minerals.
5. Flavonoids.
28.35 grams or 1/4 cup of shelled, dry roasted sunflower seeds are:
Calories: 165
Total fat: 14.1 grams
Protein: 5.5 grams
Carbs: 6.8 grams
Fiber: 3.2 grams
Relationship Between Diet And Exercise
Eating a balanced diet and being physically fit are two components of body and mind. As our energy is sourced from a balanced plate of food, nutrition plays an essential role in our physical fitness too. Without nutritious food, physical fitness cannot be achieved. Food is the fuel of our body. Food with high nutritional content boosts our stamina and helps us exercise better. It is scientifically proven that nutrition can help you enhance your physical health, athletic performance, and fitness. Keep reading to find out more about the role of nutrition in physical fitness.
Poor nutrition can hinder growth and development, while excessive calorie consumption can lead to obesity, especially when paired with too little physical activity. Inadequate physical activity also contributes to increased risk of conditions such as coronary heart disease, diabetes, and some cancers.When performed routinely, exercise has been shown to lower symptoms of depression, reduce risk of chronic disease and premature death, and delay age-related cognitive decline.
Together with exercise, eating a healthy diet can also help you to lower your cholesterol levels and blood pressure and decrease your risk of type 2 diabetes.
"So, Exercise Daily, Eat healthy and stay Healthy"
Breast Cancer
Breast cancer is a disease in which abnormal breast cells grow out of control and form tumors. If left unchecked, the tumors can spread throughout the body and become fatal. Breast cancer cells begin inside the milk ducts and/or the milk-producing lobules of the breast. The earliest form (in situ) is not life-threatening and can be detected in early stages. Cancer cells can spread into nearby breast tissue (invasion). This creates tumors that cause lumps or thickening.
Symptoms-
Some warning signs of breast cancer are:
New lump in the breast or underarm (armpit).
Thickening or swelling of part of the breast.
Irritation or dimpling of breast skin.
Redness or flaky skin in the nipple area or the breast.
Pulling in of the nipple or pain in the nipple area.
Nipple discharge other than breast milk, including blood.
Any change in the size or the shape of the breast.
Pain in any area of the breast.
Diet-
1. Eat small and frequent meal through out the day
2. Choose protein rich foods like soybeans, nuts, mushroom and paneer in diet
3. Include whole grain foods like Oatmeal, whole wheat breads, Brown rice etc.
4. Eat variety of fruits and vegetables
5. Choose sources of healthy fats
Paleo Diet
The paleo diet includes whole, unprocessed foods like vegetables, nuts, seeds, and meat. It may benefit your overall health and reduce your risk for some health conditions, including obesity.
The key principles of the Paleo diet include:
1. Focus on whole, unprocessed foods. The diet emphasizes foods that were likely available to our ancestors, such as lean meats, fish, fruits, vegetables, nuts, and seeds.
2. Avoid processed foods. Foods that are highly processed, such as grains, legumes, dairy products, and refined sugars, are generally avoided.
3. Prioritize nutrient-dense foods. The emphasis is on consuming foods that are rich in nutrients, such as vitamins, minerals, and antioxidants.
4. Limit added sugars and unhealthy fats. The diet encourages cutting back on added sugars and unhealthy fats, which are often found in processed foods.
Myocardial Infarction
A heart attack (myocardial infarction) is an extremely dangerous condition that happens because you don’t have enough blood flow to some of your heart muscle.This lack of blood flow can occur because of many different factors but is usually related to a blockage in one or more of your heart’s arteries.
Symptoms-
Chest pain (angina).
Shortness of breath or trouble breathing.
Trouble sleeping (insomnia).
Nausea or stomach discomfort.
Heart palpitations.
Anxiety or a feeling of “impending doom.”
Feeling lightheaded, dizzy or passing out
The plan should include plenty of lean protein, vegetables, fruits and whole grains. Limit high-fat foods such as red meat, cheese and baked goods. Also limit foods that are high in sodium such as sandwiches, pizza, soup and processed foods. Cut back on foods and drinks with added sugar too.
Celiac Disease
Celiac disease is an illness caused by an immune reaction to eating gluten. Gluten is a protein found in foods containing wheat, barley or rye. If you have celiac disease, eating gluten triggers an immune response to the gluten protein in your small intestine. Over time, this reaction damages your small intestine's lining and prevents it from absorbing nutrients, a condition called malabsorption. There's no definite cure for celiac disease. But for most people, following a strict gluten-free diet can help manage symptoms and help the intestines heal.
Symtoms-
• Diarrhea.
• Fatigue.
• Weight loss.
• Bloating and gas.
• Abdominal pain.
• Nausea and vomiting.
• Constipation
Diet-
A strict, lifelong gluten-free diet is the only way to manage celiac disease.
1. stay away from all products with barley, rye, triticale (a cross between wheat and rye), farina, graham flour, semolina, and any other kind of flour. This includes self-rising and durum
not labeled gluten-free.
2. Be careful with corn and rice products. These don’t have gluten, but they can sometimes be contaminated with wheat gluten. This can happen if they're processed in factories that
also make wheat products. Look for such a warning on the package label.
3. Go with oats. Recent studies suggest you can eat oats if they are not contaminated with wheat gluten during processing. Check with your healthcare provider first.
4. Use potato, rice, soy, amaranth, quinoa, buckwheat, nut, or bean flour instead of wheat flour. You can also use sorghum, chickpea or Bengal gram, arrowroot, and corn flour. T
tapioca starch extract is another choice. These act as thickeners and can be used for leavening.
Alzheimer’s disease
What is Alzheimer’s disease?
Alzheimer’s disease (pronounced “alz-HAI-mirs”) is a brain condition that causes a progressive decline in memory, thinking, learning and organizing skills. It eventually affects a person’s ability to carry out basic daily activities. Alzheimer’s disease (AD) is the most common cause of dementia.
Signs and Symptoms-
1. Memory.
2. Reasoning and handling of complex tasks.
3. Language.
4. Understanding visual form and space relationship.
5. Behavior and personality.
Diet-
1.Eat a variety of foods, especially fruits and vegetables, whole grains, lean protein, and low-fat dairy.
2.Keep a healthy weight. Proper portion sizes and exercise are a key part of this, too.
3.Limit foods with high saturated fat and cholesterol, like fatty meats and fried foods.
4.Cut down on sugar.
5.Avoid eating too much salt.
6.Drink plenty of water.
Motor neurone disease (MND)
What is MND?
Motor neurone disease (MND) is the name for a group of diseases that affect nerves known as motor nerves, or motor neurons. Your motor nerves carry messages from your brain to your muscles via your spinal cord. These messages allow you to move, swallow, talk and breathe. In MND, these motor neurons become damaged and die. Messages can no longer travel between your brain and muscles. This causes your muscles to become weaker and weaker. This eventually causes paralysis.
The MND disease group includes the following diseases:
Amyotrophic lateral sclerosis (ALS), also known as Lou Gehrig's disease
Progressive muscular atrophy (PMA)
Progressive bulbar palsy (PBP)
Primary lateral sclerosis (PLS)
Kennedy's disease, also known as spinal and bulbar muscular atrophy (SBMA)
What are the symptoms of MND?
Your first symptoms of MND that you notice can be mild, such as:
1.Stumbling because of weakness in your leg muscles
2.Difficulty holding and gripping objects because of weakness in your hand muscles
3.Slurred speech and swallowing difficulties because of weakness of your tongue and throat muscles
4.cramps and muscle twitching.
This is a non curable disease. But by giving some healthy diet we can help the patients.