Tuesday, September 23, 2014

Good Food For Good Health- The top ten healthiest foods

You can imagine a choice of foods those are  nutritious, tasty and good for your health- i,e. they have helped you maintain a nice healthy body weight, improved your overall mood, and also reduced the risk of developing diseases.

"The Medical News Today" information article provides the details on the top ten foods considered as the most healthiest according to the surveys and sources they have included the following as the best :

 1. Apples

 2. Almonds

 3. Broccoli

 4. Blueberries

 5. Oily fish

 6. Leafy green vegetables

 7. Sweet potatoes

 8. Wheat germ

 9. Avocados

10.Oatmeal

 

1.Apples
Apples are an excellent source of antioxidants, which combat the free radicals from our body. Free radicals are the damaging substances generated in the body which cause undesirable changes and are also involved with the aging process and some other diseases.

From the research of animal studies have found that an antioxidant found in apples might extend the lifespans.

Researchers at the Florida State University said that the apples are a "miracle fruit". Researchers  from Wageningen University in the Netherlands, found that the consuming fruits with white edible portions, such as pears and apples, can potentially reduce the risk of "stroke" by 52%. It's incredible.

2.Almonds
Almonds which are rich in nutrients, including  vitamin-E, iron, magnesium,  fiber, calcium and riboflavin. It is also helpful to maintain healthy cholesterol levels in your body.

Almonds have more fiber than any of the other tree nuts.

The fatty acid profile of almonds, that is made up of 91%  to 94% unsaturated fatty acids, may partly explain why it helps to maintain your healthy cholesterol level.

 If you can take
1.5 ounces of dry roasted, lightly salted almonds everyday it will reduced hunger and improved dietary vitamin-E and "good" fat with no increase in your body weight. 
  
By Eating a handful of nuts in a day could help you live longer and lower your risk of death from heart disease and cancer.

3. Broccoli
Broccoli is rich in calcium, fiber,  fol potassium, and phyto nutrients. Phyto  nutrients are compounds which reduce the risk of developing  diabetes, heart disease, and some cancers. It can be said that, Broccoli also contains vitamin-C as well as beta-carotene and antioxidant.
A single 100 gram serving of broccoli can provide you with over 150% of the recommended daily intake of vitamin-C, which in large doses can potentially shorten the duration of the common cold.

Another ingredient sulforphane, which exists in broccoli, is also said to have anti-cancer as well as anti-inflammatory qualities. However, over cooking can destroy most of the benefits.
Recent developments on the benefits of broccoli from MNT news.
  • Lightly steamed broccoli contains the powerful anticancer enzyme myposinase. However, if you overcook it the health benefits are undermined.
  • A UK study found that sulforaphane, a compound found in broccoli and other cruciferous vegetables such as Cabbage and  Brussels sprouts, could help fight osleoarthritis, the most common form of arthritis.
4.Blueberries 
Blueberries are rich in fiber, antioxidants and phytonutrients. phytonutrients are natural chemicals found in plants.
Unlike minerals and vitamins those are also found in plant foods, phytonutrients are not essential for keeping us alive. However, they may help prevent disease and keep the body working properly.
According to a study carried out at Havard Medical School, elderly people who eat plenty of blueberries ( and strawberries) are less likely to suffer from cognitive decline.

Regular blueberry consumption can reduce the risk of hypertension (high blood pressure) by 10%, because of the berry's bio-active compounds, anthocyanins-which was reported by the scientists from East Anglia University, England and Havard University, USA, in the American Journal Of Nutrition.
Recent developments on the benefits of blueberries from MNT news.
Blueberries and strawberries may reduce women's risk of heart attack. Women could reduce their risk of heart attack by as much as 33% by eating three or more servings of blueberries and strawberries per week.

Could blueberries help treat Parkinson's disease? Researchers from Memorial University of Newfoundland in Canada suggest blueberries could help treat Parkinson's disease and other neurodegerative disorders.

5. Oily fish
Some fishes have oil in their tissues and around the gut. Their lean fillets contain upto 30% oil and anchovies specially omega-3, fatty acids. These oils are known to provide benefits for the heart, as well as the nervous system.

 Oily fish are also known to provide benefits for patients with inflammatory conditions, such as arthritis.

 Oily fish also contain vitamin A &D.

 Scientists at UCLA's Jonson Comprehensive Cancer Center found that prostate cancer progression was significantly slowed when patients went on a low-fat diet with fish oil supplements.

Recent developments on the benefits of oily fish from MNT news.
 

Eating oily fish could cut your risk of rheumatoid arthritis by 50% according to a study published in the journal Annals of the Rheumatic Diseases.


6. Leafy green vegetables
 Studies have shown that a high intake of dark-leafy vegetables, such as spinach or cabbage may significantly lower a person's risk of developing diabetes type 2.

Spinach, for example, is very rich in antioxidants, especially when uncooked, steamed or very lightly boiled, it is a good source of vitamin A,B,C and K, as well as selenium, niacin, zinc, phosphorus, copper, folic acid , potassium, calcium, manganese, betaine and iron.


7.Sweet potatoes

Sweet potatoes are rich in dietary fiber, beta carotene, complex carbohydrate, vitamin C, vitamin B, as well as carotene (the pink and yellow ones)

The Center for Science in the Public Interest, USA, compared the nutritional value of sweet potatoes to other vegetables. The sweet potatoes ranked number one, when vitamin A&C, iron, calcium, protein and complex carbohydrates  were considered.

 8.Wheat germ

Wheat germ is a part of wheat that grow into a plant- the embryo of the seed. Germ, along with bran, is commonly a by-product or the milling; when cereals are refined, the germ and bran are often milled out.

Wheat germ is high in several vital nutrients such as vitamin E, folic acid (flotate), magnesium, zinc, phosphorus, thiamin as well as essential fatty acids and fatty alcohols.

Wheat germ is also a very good source of fiber which is very helpful for our body.

9.Avocados

 Many people avoid avocados because of its high fat content, they believe that avoiding all fats leads to better health and easier- to- control body weight- this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly mono-saturated fat. It also have 35% more potassium than bananas.

Avocados are also very rich in vitamin B, as well as vitamin K and E. Avocados also have a very high fiber content of 25% soluble and 75% insoluble fiber.

 Studies have shown that regular avocado consumption lowers blood cholesterol levels.

Avocado extracts are currently being studies in the laboratory to see whether they might be useful for treating diabetes or hypertension.

Researchers from Ohio State University found that nutrients taken from avocados were able to stop oral cancer cells, and even destroy some of the precancerous cells.

Recent developments on the benefits of avocados from MNT news.

Consuming avocados may be associated with better diet quality and nutrient intake level, lower intake of added sugars, lower body weight, BMI and waist circumferences, according to a study published in Nutrition Journal.


10.Oatmeal

Oatmeal is meal made from rolled or ground oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "parridge" oats are common terms for the breakfast cereal that is usually cooked.

Inters in oatmeal has increased considerably over the last twenty years because of its health benefits.

Studied have shown that if you eat a bowl of oatmeal everyday your blood cholesterol levels, especially if they are too high, will drop, because of the cereal's soluble fiber content. When findings were published in the 1980s, an" oat bran craze " spread across the USA and Western Europe. The oats craze dropped in the 1990s.

In 1997, the FDA (Food and Drug Administration) agreed that foods with high levels of rolled oats or oat bran could include their data on their labels about their cardiovascular heart benefits if accompanied with a low fat diet. This was followed by another surge in oat meal popularity.

Oats are rich in complex carbohydrates as well as water soluble fiber, which slow digestion down and stabilize levels of blood - glucose. 

Oat meal is very rich in vitamin B, omega 3 fatty acids, flotate (folic acid) and potassium.




Wednesday, September 17, 2014

Skin care - Best tips for healthy skin.

                        Skin care - Best tips for healthy skin.

Good skin care which is - including sun protection and gentle cleansing - keep your skin healthy and glowing for years to come.


If you Don't have time for intensive skin care? Pamper yourself with the basics. Good skin care and healthy life style choices can help to delay the natural aging process and can prevent various skin problems. Let started with these essential tips.


 Protect your self from the sun:

One of the most important ways for you to take care of your skin is to protect it from the sun. A life time of the sun exposure can cause wrinkles, age spots and other skin problems-  as well as it can increases the risk of skin cancer. 
For the most complete sun protection you can do:

  • Use suncsreen:

    Use a broad-spectrum with an SPF of at least 15 in your sunscreen cream. When you are out doors, reapply sunscreen every two hours- or when you're swimming or perspiring.    
  •  Seek shade and wear protective clothing:

    Avoid the sunlight between 10 a.m. and 4 p.m., when the sun's rays become the strongest.

    Cover your skin with woven long sleeved shirts, long pants and wide brimmed hats. Also consider laundry additives, which give clothing an additional layer for protection from the ultraviolet for a certain number of washings, or special sun protective clothing- which is specifically designed for blocking ultraviolet rays.
  • Don't smoke:

    Smoking makes your skin look older and produces  wrinkles. Smoking narrows the tiny blood vessels in the outermost layers of  skin, which decreases blood flow. This depletes the skin of oxygen and nutrients that are important to skin health. Smoking also damages collagen and elastin - the fibers that give your skin its strength and elasticity. In addition, the repetitive facial expressions you make when smoking., such as pursing your lips when inhaling and squinting your eyes to keep out smoke - can contribute to wrinkles.

    If you smoke, the best way to protect your skin is to quit. Ask your doctor for tips or treatments to help you stop smoking.
  •  Shave with care:

    People shave to make their skin smooth and hair less and makes a good care of it, but this can irritate the skin, especially if it is thin, dry and sensitive.

    For a smooth shave- you shave after a warm bath or shower( or press a warm wet cloth on your skin) to soften the hair, don't shave dry skin, use a clean, sharp razor and shave in the direction of hair growth.


    Make sure you rinse well after wards with warm water to remove soap and dead cells.


    If your skin is after shaving don't use an alcohol based product even if it feels cool, it will make the irritation worse because it dries the skin out.
  • Clean your skin regularly and apply moisturizer:

    Some people damaging their skin by not removing make up before they go to bed. The reasons for not cleansing the skin of make up before going to bed were also revealing in that most people were too tired to take it off.

    Cleansing is an important part of our skin care because it removes dart and bacteria:
    and the key is to do it gently.
     
  • Using water 
    Use warm rather than hot water and limit the time you spend in the bath or shower to 15 minutes or less as too much time in hot water strips oil from your skin. Also, use mild rather than strong soaps and avoid irritating additives  such as perfumes and dyes, especially if you have sensitive skin care.
    Shaving
    When removing make up take care with the eyes and if you use water proof make up you may need an oil-based product to make sure you get it all off.
    when you have finished try to pat your skin dry so some moisture stays on it.  

    Moisturizer is must

    moisturizing is important because it protects the skin from the weather and from drying up and looking dull and act as a protective layer for the skin care.
    It helps your skin maintain its natural moisture levels too, any because it seals in the water already in the skin or slowly release water into the skin.

    You may be surprised to know that According to the British Skin Foundation the price of a moisturizer is not a measure of how good it is: cheaper ones can be just as effective.


    Cosmetics 

    If you have dry skin avoid alcohol based products and if you have oily skin avoid oil based products. You can use water based products instead. Some people with oily skin don't need moisturizer: if your skin feels tight 20 minutes after bathing, then you can probably do.
  •  Get enough quality sleep:

    sleep is the most essential part for healthy skin care. Not enough quality sleep can make your skin look tired and older, especially with bags under your eyes. Poor quality sleep can become a vicious cycle because lack of sleep makes you irritable, anxious and also depressed, and that makes it harder to get  a good sleep.

    Make sure you have plenty of physical exercise as this reduces
    stress and creates a healthy tiredness that helps to sleep. Yoga and swimming are also good ways to improve our sleep. Aerobic exercise increases the oxygen circulating in your body which helps your skin stay vibrant and healthy care.

    Here are some more tips for getting a good night's sleep:

    1. Try to keep a regular routine at bedtime.
    2. Its very good to have a warm bath to relax you.
    3. Learn how to put aside the "worry list" that is in your head, write it down, keep a pencil and pad and paper by your bed.
    4. You can Get a relaxation type move: don't watch TV late at night or in bed as this can stimulate rather than relax you.
    5. Always Avoid eating a heavy meal late at night. try to eat your last food for the day 2&3 hours before bedtime.
    6. Drink plenty of water during the daytime rather than toward the bedtime.
    7. If you wake  at night, get up and do something distracting until you are feeling sleepy again rather than toss and turn and worry in bed.
    8.  Keep your bedroom cool, dark and quiet as well. It should be a heaven of peace to you and not a den of noise and stimulation.
    9. Keep an eye mask and ear plugs handy.
    10. Avoid the stimulants like caffeine and nicotine in the evenings: drink camomile tea rather than cocoa to induce sleep at bedtime (but not too much or you will be up in the night for the toilet ).

Wednesday, September 10, 2014

Exercise: The best 7 benefits of regular physical activity.

You know exercise is good for health, but do you know how good? From boosting your mood to improving your physical life, find out how exercise can improve your life.

The health benefits of regular physical exercise and physical activity are hard to ignore. Cheek out these seven ways of exercise to improve your life.

1. Exercises control weight:

Exercise can help us to prevent excess weight gain or  help maintain weight loss. When you are engage in physical activity, you burn calories. The more intense the activity, the more calories you can burn. You do not need to set a large chunks of time for exercise to reap weight-loss benefits. If you are unable to do an actual workout, get more active throughout the whole day in simple ways- by taking the stairs instead of the elevator or rewing up your  household chores.

2. Exercises combat health condition and diseases:

Are you worried about your heart disease? Hoping to prevent the high blood pressure? No matter what your current weight is? being active boosts high-density lipoprotein (HDL), or "good" cholesterol and decrease theunhealthy triglycerides. These are the two punch which keeps your blood flowing smoothly which decreases your risk of cardiovascular diseases. In fact, regular physical activity can help you preventing or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, certain types of cancer, arthritis and falls as well.

3. Exercises improve mood:

Physical activities of yourself stimulates various brain chemicals that may leave you feeling happier and more relaxed. A workout at the gym or a brisk for at least 30- minutes walk can help to get an emotional lift. You may also feel better than before about your appearance your self when you exercise regularly, which can boost your confidence and improve your self-esteem.

4. Exercises boot energy:

Regular physical activity can improve your muscles strength and boost your endurance. Exercises and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily duties.

5. Exercises promote better sleep:

Regular physical activity can help you fall asleep faster and deeper your sleep than before. Just don't exercise too close to your bedtime, or you may be too energized to fall asleep when you really need.

6. Exercises can be fun:

Exercise and physical activity can be a funny way to spend some time. It gives you a chance to unwind, enjoy the outdoor or simply engage in activities that make you happier. Physical activity can also help you connect with your family or friends in a fun social setting. So, take a dance class, hit the hiking trails or join in a soccer team. Find a physical activity you enjoy most, and just do it. If you get bored with it, try something new.

7. Health benefits from exercises:

Exercises and physical activity are a great way to feel you better , gain health benefits and having fun. As a general goal, you can aim everyday for at least 30 minutes for some physical activity . Always remember to cheek with your doctor before starting a new exercise program, especially when you haven't exercised for a long time, have chronic health problems, such as heart disease, diabetes, or you have any other concerns.

Essential Healthy tips-for regular practice

Some Essential Health Tips For You:

1.Try to get enough sleep. Insufficient sleep is associated with a number of chronic diseases like diabetes, cardiovascular disease, obesity and depression.
   
2. Eat a smaller dinner, Body may not digest food and burn fat efficiently when we take huge meal, as our metabolism is slower while we sleep.

3. Always try to calm down. Stress can make you feel the symptoms of acid reflux more acutely and in majority of people with acid reflux, stress is a common trigger.

4. A lack of protein in our diet can slow growth, reduce muscle mass, lower immunity, weaken the heart and respiratory system. Add protein rich foods in your diet.

5. Ease occasional indigestion by sipping a cup of ginger tea after meal. It improves flow of bile, which moves food through the digestive track more quickly.

6. Don't skip breakfast. A healthy breakfast is an important part of balanced diet and provides some vitamins and minerals which help people to maintain good health.

7. To improve your memory - sleep well, walk for 30 min daily, play games & solve puzzles, participate in group discussion, continually repeat what you have memorized.

8. To reduce a fever drink a couple of glasses of water, apply cold wet compress to the forehead and chest and take a long tepid bath or sponge bath.

9. Processed and junk foods are loaded with grains, sugar and unhealthy calories that increase your insulin level, which increases your risk of obesity and chronic disease.

10. Mix 2 teaspoons of honey with equal quantity of ginger juice. This helps to expectorate mucus, providing relief for the common cold, coughs and sore throat.

11. Daily intake of lemon water has several health benefits. It keeps your stomach healthy, act as cure for nausea, heart burning, indigestion, high BP, stress and depression.

12. For severe cough, mix tulsi juice with garlic juice and honey. A teaspoon of this mixture should be taken once in every three hours to treat excessive coughing.

13. Regular consumption of lemon helps the body develop resistance against infectious agents and scavenge cancer causing harmful free radicals from the body.

14. People who don't take breakfast leads to have a lower blood sugar level leading to insufficient supply of nutrients to the brain, causing brain degeneration.

15. Smoking causes multiple brain damages and may leads to Alzheimer,s (loss of memory) disease. Quit smoking as soon as possible. 

16. Iron deficiency anemia is the most common problem in our country. So, to increase iron in diet, include green leafy vegetables, pulses, dried fruits & nuts.

17. Teenagers with braces may need to use special toothbrushes and other oral hygiene tools to brush their teeth. Talk to your dentist or orthodentist.  

18. Add fiber rich foods in your daily meal which helps to prevent constipation, lower the blood cholesterol level & lower the risk of intestinal cancer.

19. Lemon is good for stomach, excellent for skin & dental care, good for weight loss, controls high blood pressure& acts as a blood purifier. So, take lemon daily.

20. Don't cover toothbrushes in a closed container just after brushing; it can encourage the growth of bacteria. Let it be dry & then cover it.

21. Dates have high iron content and are very useful in treating anemia. The patients with iron deficiency, can eat dates for better advantages.

22. Brush your teeth at least twice a day. When you brush, don't rush. Take enough time to do a through job.

23. Fish is a good source of protein & also contains many vitamins & minerals which helps to prevent heart disease. So eat a wide variety of fishes daily.

24. Sleeping too late and walking up too late are among the main causes of liver damage. So sleep early and wake up early.  

25. Fish is a good source of protein & also contain many vitamins & minerals which helps to prevent heart disease. So eat a wide variety of fishes daily in your diet.

26. Viruses & bacteria are the most common causes of sinus infection. To prevent the spread of sinus problems cover your mouth when you sneeze or cough.

27. For chronic sinusitis, drink hot liquids like tea or hot chicken soup. It will speed up the washing mucus out of your sinuses more quickly.

28. To check the freshness of your breath, lick your palm & smell it while it's still wet. If you smell something, it's time for a sugar- free breath mint.

29. Carry back bags instead of carrying heavy shoulder bags regularly. It may cause bad posture & stress across your neck & back muscles.

30. Healthy fats found in oils(such as olive oils), nuts & fish are great for your heart and your skin. Add them in your daily diet.

31. Try not to overeat. A bigger meal means your stomach must produce more acid to digest that food, which increases chances of getting heartburn & indigestion.

32. Don't overuse Antacids. It can cause the stomach to lose it's function by neutralizing stomach acid & levels it vulnerable to bacterial infections.

33. If you have a sore throat, gargle with warm salt water. Even if you don't have a sore throat, consider gargling to prevent cold symptoms.

34. Fats and sugar are the sources of energy for the body, but when we eat too much of them we consume more energy than we burn & this means that we put on weight.