Health – Healthy Lifestyle

Obesity and it’s holistic approach to lose weight

Globally, obesity has become a serious health problem among men, women and children of all ages. Most of the obese people are somehow exposed to significant health risk. Though many of them have the care free attitude until the time they develop some serious health issues. Getting more active is a vital part of a healthy lifestyle, boosting fitness and weight with the exercise routine that suits you best. But one can achieve the target of losing weight only with determination, motivation, positive behaviour, confidence and readiness to make the permanent lifestyle changes that are essential to achieve your goal. One has to find ways to overcome your inner obstacles and solve the problems which failed previously.

Obesity has become a worldwide epidemic and people are struggling to lose weight by ways and means resorting to weight loss over the counter medicines, crash diets etc. To lose weight, you have to reduce the number of calories you consume. Eat less and indulge in activities like moderate exercises like walking, swimming, cycling, jogging, aerobics, engage in manual household work. Eating less means restrict the calorie intake and increase physical activity. But it is discovered that many weight issues are much more complicated and are linked to serious underlying physical and mental health problems. Most of the people are on weight loss medication for various problems like insomnia, blood pressure, cholesterol and arthritis, diabetes, thyroid, and cardiovascular disease.

Body Fat and Obesity:

Body weight is the total sum of bone, muscle, organs, body fluids, and adipose tissue (fat). Non adipose tissue is frequently described in terms of Lean Body Mass (LBM). LBM is higher in men, increases with exercise, and is lower in women and in the elderly.

Obesity means excess of fat tissue (i.e. more than that required for optimal functioning) People do not consider it as a serious disorder. Some obese people are unhappy as they do not have the same level of stamina that others have.

Healthcare Education, & Personal Hygiene

Health promotion can be achieved largely through health education. If health education is promoted seriously, morbidity and mortality rate can be effectively prevented. In fact, health education and its importance become necessary to prevent the dreadful diseases like AIDS and Cancer.
It is important to instill good hygiene practices early on to prevent cavities, infections and other health problems, especially as children begin to go through puberty. Most teens must change their personal hygiene habits at this point.

To facilitate the development of healthy life styles and behaviour among people, health education can be spread through multi-media campaigns, in effective use of electronic and mass media and in folk communication activities. Information, communication, motivation, and media are essential and integral components of health education.

Lifestyle is the most important aspect of the culture. In fact, lifestyle forms the major determinant of cancer, AIDS, Cardiovascular diseases and Diabetes today. It is well known that smoking and chewing of tobacco cause oral cancer. Sexual hygiene has been linked to cervical cancer. Likewise, oral hygiene is related to mouth cancer and intake of fibrous food checks colon cancer. Another major disease like a cardiovascular problem is caused largely by lifestyle factors. For instance, excessive intake of fatty foods, wrong food habits, sedentary lifestyle are aspects of culture which promote cardiovascular diseases. Similarly, diabetes and communicable diseases can also be affected by certain cultural practices either adversely or favourably.

Promotion of personal hygiene and environmental sanitation are essential components of health education. Among Asian countries,India and Bangladesh are the most backward countries in personal hygiene and environmental sanitation. High priority must be given for hygiene and sanitation to prevent several communicable diseases in India and Bangladesh, particularly water-borne diseases like diarrhea, dysentery, typhoid, and jaundice and air-borne diseases like tuberculosis, polio, chickenpox influenza, whooping cough.

The major indicators of quality of life; nutrition, health and wellbeing, mortality, longevity, social and technological aspects are relatively multi-disciplinary concept which aims to achieve all-round improvement in human life. Such progress in quality of life, human beings may improve their life physically, mentally, socially and spiritually. It leads people to relatively tension-free and peaceful environment.

Humour And Laughter For Healthy Lifestyle

The Health Benefits of Humor and Laughter

The old adage “an apple a day keeps the doctor away”, basically means that eating nutritious food will make you healthierLikewise, another old adage “laughter is the best medicine”, for it is priceless and you don’t have to pay for this medicine.  Laughing is fun and it can actually improve your health for when you laugh, a healthy physical and emotional changes occur in the body.

When laughter is shared, it binds people together and increases happiness and intimacy. Humor and laughter strengthen your immune system, boost your energy, diminish pain and protect you from the damaging effects of stress by decreasing the stress hormone; cortisol. It increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Humor and laughter, can improve your emotional health too and strengthen your relationships, find greater happiness—and even add years to your life.

Why is laughter the sweetest medicine for mind and body?

Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert. It also helps you to release anger and be more forgiving.

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health. Best of all, this priceless medicine is fun, free, and easy to use.

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Laughter protects the heart. the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Laughter lightens anger’s heavy load. Nothing diffuses anger and conflict faster than a shared laugh. Looking at the funny side can put problems into perspective and enable you to move on from confrontations without holding onto bitterness or resentment.

Sleep Science

(A biological function)

Sleep is important for good health.

Yes, sleep makes you feel better. Sleep is necessary for survival. An adequate amount of sleep; 7 to 8 hours of quality sleep is a key part of a healthy lifestyle. Sleep is an important biological function essential for life. But sleep isn’t just essential for the brain. “Sleep affects almost every tissue in our bodies,” says Dr. Michael Twery, a sleep expert at NIH. “It affects growth and stress hormones, our immune system, appetite, breathing, blood pressure and cardiovascular health.”

What makes us go to sleep?

Our body releases chemicals in a daily rhythm, which your biological body clock controls. When it gets dark, your body releases a hormone called “Melatonin” which signals the body that it’s time to prepare for sleep, and it helps you feel drowsy.

Melatonin, the sleep hormone of darkness is secreted by pineal gland which is deep seated in the brain in response to darkness, hence the name “hormone of darkness”. This neurohormone – melatonin, is not stored in the pineal gland but rather is released in rhythmic cycle into the bloodstream and can penetrate all body tissues. It is responsible for regulating sleep cycles. It is important to note that “darkness” stimulates the pineal gland to secrete melatonin whereas exposure to light inhibits this mechanism and naturally prepares your body to wake up. Normally, the body makes more melatonin at night. It lets you know when it’s time to sleep, wake and eat. Melatonin also helps regulate your body temperature, blood pressure and hormone levels. As melatonin helps your body prepare for sleep, people who don’t make enough of it at night can struggle to fall asleep.

Cortisol, a stress hormone operates on the opposite cycle, decreasing just before bed and increasing as a person wakes up. If a person is experiencing higher levels of stress, these two hormones will become misaligned causing a noticeable decline in sleep quality.

These days we are much more likely to stay up late watching TV or use our phones while we’re in bed – this can hugely disrupt the natural circadian (sleep and wake-up cycle) rhythm of the body, which responds to environmental factors. Artificial light can throw our natural rhythm off balance, causing a lower melatonin production and a more restless night’s sleep.

Health and Physical fitness

How does exercise make you healthy?

Engaging in some activities that will improve your health. Like, for eg.,

• Endurance, or aerobic, activities increase your breathing, heart rate,
muscle and joints. Brisk walking or jogging, dancing, swimming, and biking are examples.

• Strength exercises make your muscles stronger. Lifting light weights 1 to 4 pounds and lifting them 3 to 5 times or using a resistance band that can build up your strength.

• Balance exercises help prevent falls.

• Flexibility exercises stretch your muscles and can help you stay limber.

• Walking will relieve arthritis discomfort as well as it has many more
benefits; the above are great programs for individuals who are recovering
from many health conditions, and need an activity. These are great
programs for you to do as an exercise, if you are a diabetic or have any disabling condition and you may need to do a physical activity this is a great program for you.

It is a known fact that regular exercising can improve your over all sense of well being. Indulging in routine exercise prevents heart disease and several other important medical problems, and to improve your chances of remaining hale and hearty well into your old age.

Exercising is one of the best things you can do for your health.

Benefits of physical activity; (aerobics, walking, swimming, dancing, cycling)

• One of the simplest physical activity is walking.Simply walking for 30 minutes a day can reduce the risk of developing cardiovascular disease

• strengthens the heart muscle

• helps keep arteries and veins clear

• strengthens the lungs

• reduces blood sugar levels

• controls weight, surely reduces waist line

• strengthens bones; thus relieving arthritis discomforts

• helps prevent cancer

• regulates blood pressure

• improves mood as you feel refreshed

• Improves sleep pattern and sometimes cures insomnia

Healthy Aging, Happy Aging

Stay happy and healthy as you age!

It is a known fact that those who had taken care of themselves in their young age had healthier and longer life expectancy with fewer times of being ill as compared to their unhealthy counterparts.

This surely would inspire one to adapt to a healthier lifestyle! The truth is that it is never too late to start living a healthy lifestyle.

As we get older, it is important to maintain a healthy lifestyle by body, mind and spirit to continue enjoying an active, healthy and fun-filled life.You can do this by focusing on good habits such as regular exercise, proper nutrition, and staying socially active.

Importance of Social Well-Being for Seniors: To remain engaged socially is important for people’s well-being, regardless of their age. Remaining socially connected as you become a senior citizen is extremely important because older adults and the elderly are sometimes more susceptible to loneliness and remains socially isolated than younger people.Taking care of your social well-being, gives mental and physical health benefits.Besides, it can be fun and refreshing as you share and connect with others who are in similar situations. Not only are social activities enjoyable, but they also keep the minds of seniors sharp and healthy.

Stay socially active with friends and family

People who have social interactions are typically healthier individuals. Social interaction brings positive feelings and decrease stress. Seniors who are more socially active also have lower rates of Alzheimer’s.

One way to stay active socially is to try to participate in group activities. Getting out of the house to have a healthy meal, or taking a walk with a friend, are fantastic ways to maintain connections and friendships. Small group exercise classes will help you stick to an exercise program and create a sense of camaraderie.

“A Powerful Mind”
A Secret to Live Healthy Life

“For those who believe, no proof is necessary. For those who don’t believe, no proof is possible.” – stuart chase

“Your mind controls your biology. That’s what the placebo effect is about; the mind believes the pill will work and so it does.”

Let’s look at the ways to ‘Heal Yourself with the Power of Your Mind”

1. Believe that You Can Be Healed. Believing that you will get better is probably the most important step.

2. Have a Purpose to Your Life. Do you have a reason that gets you out of bed energized and excited each morning?

3. Trust Your Health Care Physicain

4. Keep a 5 Minute Gratitude Journal

5. Understand Your Body Through Meditation

6. You live longer if you think you will

If we can tap into the power of the mind we can literally cure our physical bodies.

“The Healing Power of Meditation for Brain Health”

Meditation heals the brain. Hippocampus, a part of the brain shrinks in
adulthood, a part of the brain involved in learning capacity, memory, and positive mood. The self-healing hippocampus has the ability to regenerate, if stress is discontinued.

Integrating Mind, Body, and Breath (Breathing through the whole body)

Focusing your mind on your breathing is extremely beneficial for your mental and physical well being, both in the short and long term.  Simply learning breathing techniques to soothe your mind and calm your body, has been proven to be effective and healing as it brings physiological changes.

Everyday just take  time out of your busy schedule and focus your attention and concentrate on breathing.  Everyone  at some point feel stressed out or feel you have shallow breathing, you can practice deep breathing either in sitting if you are in office or in sleeping position at home. 

Breathing Techniques

There are two basic types of breaths:

  1. Chest breathing, which uses secondary muscles in your upper chest. Chest breathing is designed to be used in situations of great exertion, such as a sprint or race. During stressful situations, you may inadvertently resort to chest breathing. This can lead to tight shoulder and neck muscles and sometimes even headaches. Chronic stress can magnify these symptoms. Heavy breathing requires the additional use of the secondary respiratory muscles. 

Communication To A Relationship is Like Oxygen To Life. Without It….It Dies

FOUNDATIONS OF A HEALTHY RELATIONSHIP….

A way to healthy lifestyle

What does communication mean in a relationship?

“COMMUNICATION TO A RELATIONSHIP IS LIKE OXYGEN TO LIFE. WITHOUT IT……IT DIES”

Effective Communication is important and vital in both personal and professional life to be a success as it builds and maintains a healthy and smooth relationships, whether it be an intimate relationship such as with a partner, child, or friend—or a professional relationship—such as with a co-worker, supervisor, or client.

Communication skills, whether good or bad, can affect your life. How you solve problems, how you resolve conflicts, and the level of trust you generate in your relationships.

Lack of effective communication may result in confusion, misunder-standings, and the development of poor communication patterns.

Barriers to Effective Communication are things that prevent people from understanding a message, or understanding it the same way.

 

Some common barriers to communication include: 

Poor listening skills. Good listening skills are critical to effective communication. They help you better understand the information other people are trying to convey, improve your rapport with others, and improve your problem solving skills.

Poor listening skills definitely make a huge, negative impact on team morale and productivity. This situation usually results in conflicts and misunderstandings among team members, and it creates a negative environment.

Communication is sending verbal and nonverbal messages, receiving the message through listening and observing and understanding both the content and intent of the message.

Language barriers. The words a person uses to communicate may create a barrier to communication, especially; when a person is communicating with someone who doesn’t speak the same language, or interpreting the words he or she uses in a different way, creates a situation of lacking interest in the listener, lack of interest and no understanding.  

Also, a poor use of language by the communicator (e.g., using words incorrectly, poor grammar), a lack of understanding of the language or context  using jargons and ambiguous words etc.

Emotional barriers. There is a greater potential for misunderstanding when emotions are involved. For example, a sender who is upset or angry may not be able to effectively communicate his or her feelings and ideas. A receiver in a similar state may ignore or distort what the other person is saying.

Environmental barriers. This can include a number of factors including interruptions, distractions, physical environment issues (lighting, noise, comfort), talking too softly, physical distance, a physical barrier between sender and recipient, etc.

Timing barriers. The timing of a communication can affect it’s ability to be understood. For example, there may not be enough time to communicate the message fully, or it may be too early or too late in the day for someone to give the communication his or her full attention.

Perceptual barriers. Each person experiences events—including communications—in a way that is unique to him or her. A sender will communicate in a way that makes sense in his or her reality. A receiver understands a communication in a similar manner. However, these two realities may not be the same, so the message may be perceived differently, hindering communication.

Variables including age, education, gender, social and economic status, cultural background, temperament, health, religion, political beliefs, etc. can alter perceptions and create barriers to communication.

Filtering. When a message is passed from one person to another, in most cases, the message, as finally received, is very different from the one that was originally sent. That is filtering.

Filtering occurs in a variety of ways that can be a barrier to effective communication, for example, when an assistant, co-worker or spouse takes a message on your behalf, how someone leaves a message on an answering machine, etc.

Heath And Wellness The Immune System

Health And Wellness

The Immune System

Tips for Healthy Lifestyle

Mind-Body Connection

Doing Pilates Mat can strengthen the relationship between your mind and body because the proper execution of Pilates exercises requires focus and concentration.

Immune System

Our immune system is essential for our survival. Without an immune system, our bodies would be open to attack from bacteria, viruses, parasites, and more. It is our immune system that keeps us healthy as we  drift through a sea of pathogens.

Immune System is your body’s own defense mechanism and protects the body from disease causing microorganisms and harmful pathogens, including bacteria, viruses, fungi and parasitic worms, etc..

It consists of two levels of protection, the non-specific defenses and the specific defenses. The non-specific defenses, such as the skin and mucous membranes, prevent microorganisms from entering the body.

The immune can be of two types: Innate and Acquired. All livings beings are created with an auto-immune system or innate immune system. However, while some people are born with a strong immunity, others have to develop it. This is acquired or adaptive immunity. If you need to acquire better immunity, the following practices can strengthen and reinforce it.

1. Good Diet: 
The  body needs healthy nutrition consisting of a well-balanced diet.  Immune system is also directly affected by the food we eat. Making some foods part of your staple diet can work wonders for your immune system. Citrus fruits (oranges, lemons, tangerines, grapefruits); berries, particularly strawberries, blueberries, and raspberries; papaya and kiwi are very potent immunity boosters.

Certain vegetables have ingredients, which can considerably enhance the potency of your resistant system. These are carrots, spinach, broccoli, sweet potatoes, red bell peppers, and onions. Even ordinary spices like turmeric, garlic, and ginger have medicinal properties that can toughen weak immune systems. Yogurt, almonds, flaxseeds, and mushrooms are some other foodstuffs, which can boost your immunity considerably.

2. Good Sleep: 
Proper rest and sound sleep can perform miracles on your mind and body. It is common knowledge that fatigue, stress, and anxiety have a negative impact on health. Intense stress and fatigue trigger a hormonal imbalance that can wreak havoc on your body with far-reaching consequences for your body’s immunity and the diseases you may be exposing yourself to.

Stress may even lead to loss of sleep, becoming a vicious cycle, which can be catastrophic. Hence, learn to worry less and never compromise on your sleep, however busy you may be. We would do well to follow the old dictum of “early to bed an early to rise”. Make sure you get your minimum daily sleep quota of 8 hours.

3. Reduce Stress: 
Exercise and physical activities are good stress busters. They are significant contributors to building better immunity. Physical exertion lowers the level of stress hormones in the body, thus enhancing your immune system. Another stress-preventer is meditation. Apart from keeping you mentally healthy, it also increases the body’s resistance to various bacteria, viral illnesses, and infections.

Spending quality time with your loved ones, being cheerful and having a positive attitude diminishes worries and keeps stress at bay. Stress has no place in the workplace either; you can take short breaks or go on annual vacations to revitalize yourself. Remember this mantra: The lower the stress, the stronger your immunity.

4. Lifestyle Habits: 
Smoking and alcohol consumption is considered bad  for the body but they can be particularly harmful to your immune system as well. What’s more, the dangerous pathogens present in them can actually weaken a strong immune system.

So, try and quit smoking and drink only socially if you want to fortify your body with a strong immune system. Trying to quit smoking may seem difficult, but if you consider how much more potent you can make your immunity, it’s well worth trying. All the best!

5. Pilates exercise can also boost the immune system, and help keep illness away from you. Pilates works with our immune system in a variety of ways that help us resist illnesses.

When the muscles are stretched, circulation improves. This, combined with the deep breathing associated with Pilates exercise, brings more oxygen to our muscles, creating healthier cells throughout our bodies. This is one way that our immune systems are boosted through Pilates.

Pilates is great for calming our nervous systems and relieving stress. Stress and anxiety work to tear the immune system down. By eliminating the stress and anxiety, Pilates is working to keep us healthy.

6. Our immune systems are also boosted and strengthened by our own minds. The mind is incredibly powerful. You’ve probably heard the statement “If you think it, you can become it.” This is absolutely true. Most people experience an overall feeling of well-being when they do Pilates Exercises on a regular basis. This feeling of well-being makes us feel well, and our health is automatically boosted by this feeling.

Health And Wellness ( Yoga vs Pilates )

 

 

 

 

 

 

Woman doing pilates exercises in gym or yoga class

Healthy living facts

“Healthy living” means both physical and mental health are in balance or functioning well together in an individual. Physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other.

Connection Between Mental and Physical Health:

Mental and physical health is fundamentally linked.

A nutritious diet is considered to assist in healthy brain functioning, and good sleep patterns improve concentration, energy levels and assists in faster recovery from illness.

It is also true that poor mental health can contribute to an increased risk of developing physical illnesses.There are multiple associations between mental health and chronic physical conditions that significantly impact people’s quality of life.

Understanding the links between mind and body is the first step in developing strategies to reduce the incidence of co-existing conditions. For eg., Living with ongoing stressful situations can make someone sick, both physically and mentally.

What can be done to improve or maintain good mental health and physical health?

There are many things you can do to improve and maintain your mental and physical health, including:

  • Eat a healthy, well balanced diet
  • Get regular exercise throughout the week
  • Get enough sleep so that you feel refreshed when you wake
  • Spend time with those friends and family who value and care about you
  • Take time to pay attention to how you are feeling and what you might need
  • Make time for a hobby or other activity that you enjoy
  • Set goals that are realistic and achievable
  • Know that you are not alone, there is someone who can support you even if it seems they are hard to find
  • See a psychologist, counsellor or GP for support.

Healthy Eating (diet)

Create a Healthy Body And Mind

Just taking care of your mind isn’t the best way to maintain or improve your mental health. Here are some ways you can improve your mental and physical health:

  • Exercise regularly. Exercise can release feel-good brain chemicals like endorphins and serotonin that can ease depression and anxiety. Choose a program or form of exercise that works for you. This may be cardio-intense interval training or a more mindful and intention-driven yoga practice or something in between. What’s key is that you stick to it.
  • Mental health  is  a state of well-being in which every individual realizes his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to  his or her community.
  • Eat a healthy diet. Diets loaded with processed, high-calorie and low-nutrient foods have been linked with increased depression and anxiety. Avoid skipping meals, which can lead to fatigue and unhealthy snacking. Try to include fruits, vegetables, nuts, whole grains, fish and healthy fats, like avocados, into your meals. This will be helpful for increased brain function.
  • Maintain a normal sleep schedule. Not getting enough sleep has been linked with depression, anxiety and stress. The recommendation for adults is seven or more hours of sleep per night. If you’re having trouble falling and staying asleep, try one of the following:
  • relaxing before bed,
  • lowering your caffeine intake, or
  • setting a stricter schedule for bedtime.
  • Get support. Your social circle is also a vital aspect to preventing a decline in mental health. But mental health can be a difficult topic to discuss with peers. This often prevents people from seeking help. Don’t be afraid to reach out to friends and family for support.

Health & Wellness (home remedies/ lifestyle changes/ tips & nutrition for reducing Acid Reflux)

ACID REFLUX

  • As masticated swallowed food reaches the end of the esophagus, it enters the stomach through a muscular valve called the lower esophageal sphincter (LES).
  • The stomach secretes acid and enzymes that digest food.
  • Ridges of muscle tissue called rugae line the stomach. The stomach muscles contract periodically, churning food to enhance digestion.
  • The pyloric sphincter is a muscular valve that opens to allow food to pass from the stomach to the small intestine.
  • The stomach can be divided into four distinct parts. These are the cardia, fundus, corpus, and pylorus.
    • The cardia is the first portion of the stomach and is where food content passes from the esophagus into the stomach. The acids and enzymes referred to as the gastric juices are manufactured in the cardia.
  • Stomach helps in digestion of food breaks down proteins.
  • Secretion of gastric juices as well as mucus which helps to coat its lining, by preventing, erosion by gastric juices.
  • Also secrets  gastric hormones.
  • Regulates  the rate at which partially digested food is delivered to the small intestine.

Acidity is the state of having excess acid in the stomach. Acid (gastric acid) is produced in the stomach to help in the digestion process, primarily in the breakdown of proteins. The acid in the stomach may increase due to lifestyle issues, some foods, medicines, or stress.

Causes and Risk Factors of Acidity

Eating habits that may cause acidity include:

1. Skipping meals or not eating at regular times

2. Overeating

3. Eating just before sleeping

Some foods when consumed in excess can cause acidity. These include:

1. Tea and coffee

2. Soft drinks and soda

3. Spicy foods

4. Acidic foods such as lemon and orange

5. Foods rich in fat content, especially fried foods and junk foods

    such as burgers, donuts, and pizzas

Acidity can also occur as a side-effect of some medicines, such as:

1. Nonsteroidal anti-inflammatory drugs (NSAIDS)

2. High blood pressure medicines

3. treatment of anxiety

4. Iron and potassium supplements

6. Certain Antibiotics

7. Medicines that are used to cure bone diseases and strengthen the

    bones.

Other causes of acidity include:

1. Smoking

2. Consumption of alcohol

3. Excessive exercise

4. Stress

5. Lack of sleep

6. Infection by a bacteria called Helicobacter pylori

Signs and Symptoms of Acidity

The symptoms of acidity include:

1. Heartburn

2. Burning sensation in the chest and stomach

3. Bloating or feeling of fullness in the stomach

4. Nausea

5. Vomiting

6. Excessive belching or burping

7. Sour taste in mouth

Sometimes, acidity may also cause pain in the chest or upper abdomen.

Home remedies for acidity

For immediate relief from acidity, consume the following:

1. Eat a whole banana.

2. Drink a glass of cold milk or buttermilk.

3. Drink coconut water.

4. Slowly chew half a spoon of aniseed (saunf).

5. Chew a few leaves of holy basil (tulsi) or boil it in water and drink it

    when cool.

6. Boil a few mint (pudina) leaves in water. Cool it and drink when

   required.

7. Chew a small piece of ginger or boil it in water and drink the

    decoction.

For long-term management of acidity, try the following tips:

1. Avoid spicy foods.

2. Drink plenty of water.

3. Reduce your intake of tea and coffee.

4. Eat in small quantities. Follow a regular time for eating.

5. Stay away from carbonated drinks.

6. Do not smoke or drink.

7. Lose weight if overweight or obese.

8. Drink aloe vera juice regularly. You can prepare it yourself using

    aloe vera or buy those available over-the-counter.

9. Soak some aniseed in water overnight. Sip it the next day whenever

    you have a bout of acidity.   

10. Drink herbal tea or cinnamon tea.

11. People who regularly experience discomfort or bloating after eating

     dairy products containing cow’s milk may find that eliminating them from

     the diet reduces these symptoms.

(Health & Wellness) Foods That Impact On Health

A Healthy Diet Equals A Healthy Body

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

Eating vegetables provides health benefits – people who eat more vegetables and fruits as part of an overall healthy diet are likely to have a reduced risk of some chronic diseases.

Vegetables provide nutrients vital for health and maintenance of your body.

Nutrients

  • • Most vegetables are naturally low in fat and calories. None have cholesterol. (Sauces or seasonings may add fat, calories, and/or cholesterol.)
  • • Vegetables are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
  • • Diets rich in potassium may help to maintain healthy blood pressure. Vegetable sources of potassium include sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.
  • • Dietary fiber from vegetables, as part of an overall healthy diet, helps reduce blood cholesterol levels and may lower risk of heart disease. Fiber is important for proper bowel function. It helps reduce constipation and diverticulosis. Fiber-containing foods such as vegetables help provide a feeling of fullness with fewer calories.
  • • Folate (folic acid) helps the body form red blood cells. Women of childbearing age who may become pregnant should consume adequate folate from foods, and in addition 400 mcg of synthetic folic acid from fortified foods or supplements. This reduces the risk of neural tube defects, spina bifida, and anencephaly during fetal development.
  • • Vitamin A keeps eyes and skin healthy and helps to protect against infections.
  • • Vitamin C helps heal cuts and wounds and keeps teeth and gums healthy. Vitamin C aids in iron absorption.

Health benefits

  • • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.
  • • Eating vegetables and fruits rich in potassium as part of an overall healthy diet may lower blood pressure, and may also reduce the risk of developing kidney stones and help to decrease bone loss.
  • • Eating foods such as vegetables that are lower in calories per cup instead of some other higher-calorie food may be useful in helping to lower calorie intake.

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