Wednesday, 1 January 2014

SEVEN STEPS FOR A HEALTHY HEART AT 30s

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When you enter your 30s, life gets more and more stressful and complicated. Your career has gained momentum, perhaps you're married and have children, a mortgage, some other loans.

Before you know it, stress adds up and raises the risk of heart problems.
There are many ways to avoid the risk of heart problems at this age and enjoy your life. Practice these seven steps to live life without heart problems just like you lived at your 20s.


De-stress and relax

 Getting away from the office or family tensions is not easy, but try to change how you handle them. The more you relax, the more easily your body will be able to regulate stress levels.
Research suggests that exercise, in any form, is the best way to de-stress and relax. Select something you enjoy and stick to it.

Exercise regularly  

whether to deal with stress or to just get fitter. It's a smart move to have a healthy heart in your 30s.
Even a 15-30 minutes exercise session, every day, will be beneficial for your heart, and will also prevent you from putting on extra weight and thereby compounding any potential health ailments.

Eat healthy

Try and avoid those unhealthy food items during the weekend with your friends and family.
These unhealthy foods can add up to your calorie and cholesterol levels and increase the risk of heart problems. Instead opt for a diet full of protein, omega 3.

Sleep well

Sleeping less than five hours a day, can increase the risk of stroke or cardiac arrest. Make sure you sleep well, maintain a daily bed time and wake up time and avoid smoking or consuming alcohol in excess, or heavy food before going to sleep.

Breakfast is mandatory

Never skip your breakfast. It is indeed very important to eat a healthy and nutritious breakfast. A good breakfast gives your body that much needed fuel to get active and stay fit.

Birth control needs some revamping
You should reconsider using contraceptives like pills and the patch, if you have high blood pressure or a family history of heart disease.
According to Dr. Goldberg, using these may worsen the case if you have any heart ailments. Hence, talk to your gynecologist before trying any contraceptives. (as mentioned in fitnessmagazine.com)

Limit sugar and salt intake

Intake of sugar can raise your cholesterol and triglycerides level and salt can cause high blood pressure. You don't have to completely avoid salt and sugar but limit your daily intake to avoid heart problems. Cut off from indulgences in cakes, pastries and creamy food items.
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Saturday, 10 August 2013

REDUCE YOUR URIC ACID LEVELS BY THESE DRINKS

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A high uric acid level, or hyperuricemia, is an excess of uric acid in your blood. Uric acid is produced during the breakdown of purine, a substance found in many foods.

Once produced, uric acid is carried in your blood and passes through your kidneys, where most of it leaves your body when you urinate. High uric acid level may result in attacks of gout but it's important to note that not everyone who has high uric acid gets gout and not everyone with gout has high uric acid." But there are ways in which these uric acid levels can be reduced with the help of correct diet & recipes which will tackle uric acid.

Drink #1: Mausmi Mint Drink

Extract the juice of 3 large size sweet lime (mausmi). Add crushed mint leaves, a pinch of salt , ½ teaspoon of lemon juice. Mix well and serve with honey to sweeten if desired. Also, makes a very refreshing drink.

Drink #2 : Pineapple Colada

Mix ¾ th glass of pineapple juice with ¼ th glass of skimmed milk and 4-5 cubes of ice. Add 1 teaspoon of sugar and mix well in a blender and serve chilled.

Drink #3: Strawberry Smoothie

Blend ¼ cup chopped strawberries in a blender and keep aside. Take 1/2cup yogurt and 1/2 cup milk in a blender and run it for 10 seconds. Add the strawberry paste to the yogurt milk blend and mix well. Add sugar to taste. Top with chopped roasted almonds and serve chilled.

Drink #4 : Cool Cucumber Soup

Remove the seeds of 2 medium size cucumbers and put it in a blender and blend till turns into a smooth liquid. Strain the liquid, add whisked yogurt ¼ cup, a few mint leaves, lemon juice and ¼ tsp curry powder. Mix well and serve chilled.

Drink #5 : Spiced Buttermilk

Take 200 ml of buttermilk and blend well in a mixer. Make a fine paste of a few mint leaves, curry leaves and coriander leaves. Add this paste to the blended buttermilk. Add ¼ tsp cumin powder and salt to taste. Serve chilled.
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WANT STRESS-FREE LIFE : FOLLOW THESE TIPS

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Stress is the leading cause for all your troubles ranging from bad skin to landing you in the hospital due to heart or any other ailment.

In this rat-race world, from a kindergarten kid to a retired person has stress. Want to cut down your risk due to problems caused by stress and simultaneously increase your longevity, then follow these easy stress-free tips.
 
 Follow a routine
We all go through some critical moments, wherein we have to prove our best; it can be in a meeting or during examination. In order, to avoid being a victim of stress, due to such situation, always make a point to establish a routine.

A proper routine will help to make your task very easy. If you are facing a tough situation, then don't worry too much about it. Worrying can cause mental problems and hamper your performance. Just treat your every tough situation just like your favourite routine to put you into a calm state.
 
Start your day early
Make a point to get up earlier in the morning. Starting your day early will help to keep you distraction free, as you don't have to worry about delay, deadlines, traffics, etc.

Make a list
Make a list of all the things which make you happy and beam positive energy from you. This technique will help to ease your stress in a positive manner. Just look at all the stressful situation and come up with a good solution for each of it.

Accept the problem
If you are struck with a bad situation, accept and find a solution for it, instead of running away. Accepting your problems positively will just make you strong enough to face tougher situations in future.

Care for yourself
In stressful situations most of the times we end up least bothering about ourselves, either by eating unhealthy meals or by ignoring our sleep. This ignorance can more harm you, and will weaken your power to deal with stress. Thus, even if you are stressed, make sure you don't harm yourself with the situation you are going through.

Meditate
Meditation is one of the best ways to lead a stress-free life. A simple, 20 minutes meditation will make your refresh and relaxed. Besides, it also helps to reduce your anxiety, tension and stress.

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Friday, 9 August 2013

ORANGE JUICE : IMMUNITY BOOSTER

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Drinking a glass of orange juice a day can keep your skin glowing and keep cold away. Orange juice is known to contain a high percentage of Vitamin C, which is helpful in boosting the immune system.


So, you will be less likely to catch various illnesses, such as cold or flu. Also, medical studies show that orange juice may help lower both cholesterol and blood pressure levels.

What's your squeeze?

Don't mix sugar with orange juice. Always remember that you do not need to drink a whole lot of orange juice in order to get these healthy benefits. In fact, since orange juice is fairly high in calories, avoid drinking too much of the stuff.


If you are drinking canned orange juice, then be sure to check the sugar content on the label when choosing orange juice if you really want to get the highest amount of health benefits from your orange juice and, ultimately, prevent weight gain (since high sugar levels can cause it).


Pulp fiction

It is often said that orange juice containing pulp tends to be healthier for the body, but it is an issue that is often debated. If you have a stomach condition, remember that orange juice is very acidic and for that reason, it may cause a stomach upset. Due to its acidity, orange juice can also cause tooth damage , if left uncared.
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HAEMOGLOBIN BOOSTER : TOP IRON-RICH FOODS

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Low haemoglobin, anaemia, hair loss, tiredness and headaches are some of the symptoms and health problems associated with lack of iron in the body.

Iron deficiency can affect your life adversely and can lead to serious health problems. Following are top 18 ingredients that can boost your iron intake; just add these healthy foods rich in iron to prevent diseases related iron deficiency.

Daily recommended dietary intake

Women above 19 to 50: 18 mg
Men above 19: 8 mg

Australian Recommended Dietary Intake (RDI)

Liver:
Liver is the powerhouse of iron. Among non vegetarians this is the best way to boost your haemoglobin levels. The commonly consumed chicken liver (100gms) contains 9 mg of iron. But Beef liver contains far less calories compared to other kind of liver and is great source for iron content - less cholesterol, high iron.

Seafood:
Oily fishes are not only rich in Omega 3 fatty acids but also a good source of iron. Sardines or trale, mackerel or bangda and Indian Salmon or raavas are the best sources for iron.

Ground beef:
Red meat is the most recommended ingredient to improve haemoglobin, but red meat should be without fat. Beef contains a rich source of iron, but ground beef without fat or sirloin beef provides a rich source of iron. 85gm of beef provides 2.1 mg of iron.

Chicken breast:
The fleshiest part of the chicken is the breast and it also contain iron. About 100 gms of chicken breast provides 0.7 mg of iron. Bone marrow, liver, chicken and red meat are the best way to boost haemoglobin for non - vegetarians.

Brown rice:
Brown rice is 'the' ingredient in the 21st century. It has several health benefits from weight loss to cholesterol to digestive disorders. Brown rice also contains iron that can improve haemoglobin

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TEMPTATIONS : TO BE AVOIDED FOR GOOD HEALTH

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Temptation has always been luring on humankind right from the time God made humans. It started with Eve eating the forbidden fruit and it never stopped.

Temptation usually has some sort of consequence, which differs in magnitude. Temptations, which you should definitely avoid to lead a healthy and fit life.

Hooking to smoke :

If you want to celebrate your birthday or your success then celebrate it without lighting even a single cigar. Smoking or being in a smoky area, can be very disastrous to your health,
smoking even a single cigarette a day, can cause blood clots, which may prevent swift flow of the blood and hence develop plaque in your arteries and blood vessels.

Being a Casanova :

Sex with one person is fun and healthy, but sex with many can surely fascinate you but will land you in the hospital and attach you with several syringes. Have sex, but with a person whom you trust, and make sure, you use protection to stay away from STDs.

Sleeping without cleaning your teeth :

It is one of the most common things all of us do, after a tiring day at work. Most of just dine, sit and hop on our bed to snooze. Folks avoid this habit, sleeping without brushing your teeth can build a party time for bacteria's when you sleep, which can lead to gum infection and tooth decay.

Touching your skin constantly :

We all love to look great and thus constantly keep on touching our face after regular intervals. If you notice acne on your face, stop pricking it again and again. Touching your face constantly will just ruin the skin condition and will worsen the condition. Besides it will lead to scars and inflammation. Hence, stop picking at your face to avoid worsening skin issues.

Binge drinking :

Binge drinking, causes many deaths and hospitalisation all over the world. Vihang. Binge drinking causes long term health problems like liver trouble and immediate problems like weight gain, dizziness and fatigue. To save yourself from such damage, the key is limitation

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ENERGY DRINKS : KNOW THE TRUTH

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An instant boost from sugar and caffeine does more harm than benefit.

They come in cool colours, and with cooler promises. Youngsters are besotted by an array of energy drinks lining the shelves alongside aerated drinks. But does a dose of energy these cans and bottles offer really help? Read on to know...

Caffeine kicks and sugary threats
Energy drinks have a very high content of caffeine and sugar that work at making you feel fresh and energised. And too much of caffeine can cause jitters, a fast heartbeat, and trouble sleeping.
Also, though the sugar provides a burst of energy, watch out for a phenomenon called as 'sugar crash' — when this energy wears off. This makes one feel very tired all over again. Thus, they are definitely not meant for sporting activities. And the presence of quinine, that's used in drinks for giving them the fizz, is anyway bad for the bones, Further, the high sugar content can lead to weight gain, and also cause cavities. Do not have them too often, and whenever you do, make sure you rinse your mouth.

Addiction trouble
Caffeine can be addictive, whether it's tea, coffee or energy drinks. So in case you don't happen to find one, you may get headaches, become cranky and or feel tired for a few days. A pediatrician, Dr Bhandarkar says that as these drinks taste sweet, children are also attracted to them. However, parents should definitely discourage younger children from having both, sports as well as energy drinks, "As it can cause electrolyte abnormalities. Hence, while it's a strict no-no for younger children, in case if teens, involved in sports and physical activities, subscribe to it, it should only be under supervision."

Source of vitamins and amino acids
Most energy drinks claim the presence of vitamins and even amino acids, popular with those high on body building. "However, it's much cheaper and safer to get the from multi-vitamin supplements instead follow a well-balanced diet and opt for alternatives in form of natural juices. So it is recommended grape fruit juice and orange juice as good alternatives to replenish the lost electrolytes after a physical activity.

Go natural
Energy drinks should not be confused with sports drinks. The former doesn't replace water and minerals one loses when we sweat. In fact the caffeine can actually make you more dehydrated. Simply drink water instead.

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Sunday, 4 August 2013

EASY EXCERCISES TO KEEP YOURSELF PAIN FREE

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Splits are not for acrobats alone. Here's a flexi routine to keep you pain-free

So, you workout five days a week, watch everything that makes its way to your stomach and drink four litres of water a day. But can you touch your toes with ease? Flexibility, defined as the capability of being bent repeatedly without damage or injury, is not essential to dancers, atheletes and acrobats alone. Stiffness has resulted in ligament tears, muscle strain, tendonitis, neck and lower back pain and even a slipped disc.

As we age, our flexibility reduces. Slouching on the sofa, sitting in front of a computer for hours and driving on a long commute, only make matters worse. "It's the joints that are less frequently used that tend to be worse affected.
                But you can't rush into getting flexible. Contemporary dance choreographer Sumeet Nagdev calls achieving flexibility a gradual art. "Simple stretches that are done daily with enough repetitions help in making the body supple, and increase muscle strength."

Here's 4-step get flexi daily routine:

Hamstring stretch
Why do it?
Helps in tailbone flexibility. A sudden jerk to your legs will not leave you with a 'catch'. Stand with your feet together and drop your body down gradually, bending at the waist, slowly touching the floor with your hands (don't force it). Keep your knees straight. Drop your head first, and then your back, vertebrae by vertebrae. To come up, bend your knees and slowly roll up so that you come out of suspension. Your head should come up last. Do this eight times every day. By the end of the eighth time, you must try and touch palms to floor.

Hip flexor
Why do it?
Stretches your hands, opens the hip flexors (group of skeletal muscles that act to flex the thigh bone and aid walking) and strengthens muscles around the tailbone. Sit on the floor with your back against the wall, and legs stretched out. Bend slightly forward and touch your toes. Repeat four times. Slowly, spread your legs apart to 150 degrees, keeping your back straight. Place your palms flat on the floor between your legs. Gradually move your palms forward in a straight line, bending your back without moving your hips. When the legs are at 150-180 degrees and the chest is parallel to the floor, that's an ideal position.

Hand stretch
Why do it?
Works the triceps and forearms; you're less likely to pull a muscle. Sit upright and keep your hands stretched out with palms facing outward and fingers pointing down. Hold the fingers of your left hand with your right and slowly guide the left arm towards the right (feel the stretch in your left tricep). Don't bend elbows. Repeat with other hand
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SMART WAYS TO OVERCOME GLOOM IN LIFE

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Your body is the first to signal that you're depressed. 10 smart ways to get over the sullenness

Studies suggest more than 65 per cent of women suffering from depression don't actually feel all that miserable. Instead, they show physical signs including experiencing strange niggles, drowsiness post noon and excessive eating. According to the University of Washington researchers, struggling with two or more of these symptoms is your body's way of signalling that you are depressed. So, in order to combat depression before it takes you down, follow these simple tips to a happier you:

Get your Vitamin D
Vitamin D, also known as vitamin sunshine, helps your brain produce antidepressant hormones like serotonin and oxytocin, boosting your mood by at least 30 per cent. According to researchers at the University of Texas, mornings are the best time to absorb nutrients — soaking in your quota of vitamin D in the AM hours can cut your risk of depression by half. In fact, studies show, it improves people's outlook for five hours straight.

Be less tidy
Lowering your cleanliness standards allows you to spend more time relaxing and unwinding. This helps down your production of cortisol, which is a stress hormone that sabotages brain function and saps your ability to produce antidepressant hormones. Being less tidy, on the other hand, can make your serotonin production creep up in as little as one week. So, the next time your mum is after you to clean up the room, you have an excuse.

Tweak the lighting
There's a direct nerve connection between your eyes and the biological clock that you're used to. Keep your home and workplace cheery and bright during the day by using high wattage light bulbs and opening the curtains. Dim the lights and switch off your computer and other light emitting electronics one hour before bedtime.

Dance to happiness
Dancing is a combination of exercise and rhythmic motions. This kind of activity prompts your brain to produce a larger, steadier supply of mood-steadying hormones. For best results, dance for 30 minutes, four times a week. In a recent Swedish study, it only took nine weeks of dancing to cut subjects' depression scores by 67 per cent — an improvement that's tough to match even with antidepressant meds.

Sing along too
And while learning steps, learn to croon to the numbers. Singing kickstarts your brain's production of calming, mood-boosting alpha brain waves. Women who include music into their daily lives — by spending 10 to 15 minutes singing along to their favourite songs — recover up to 55 per cent faster from the blues, plus they cut their risk of relapses by half.

Eat avocados
Research shows, eating half an avocado (available at Pali Market in Bandra and Crawford Market) daily cuts your risk of depression and its symptoms by 25 per cent. This is because they are loaded with monounsaturated fats — nutrients that prod your brain to make the blues-busting hormone dopamine.
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Sunday, 28 July 2013

TIPS TO PREVENT DIABETES

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Diabetes is a serious disease and the number of people affected with it has skyrocketed in the last couple of years.

If you think diabetes affects only elderly people then think again. By adopting few simple tips, you can turn off the diabetes clock. To get started, try these simple diabetes prevention tips  shared by top doctors.

Diabetes prevention tip # 1: Know about diabetes
Before beginning the diabetes prevention act, it is important to know what is exactly diabetes. Once you are well acquainted with this disease, you can start your prevention therapy easily.

Diabetes prevention tip # 2: Reduce your portion size
Reduce the amount of food you eat, each day. Instead, of having one cup of fruit every day, try having half a cup of fruits, or you can also drink a glass of water every day before beginning your meal, this will make you less hungry and you will avoid over eating.

Diabetes prevention tip # 3: Get physically active
If you acquire the habit of exercises daily, it will benefit you in many ways. Exercising daily helps to maintain a healthy weight, lowers blood sugar level and boosts your sensitivity to insulin. Thus, exercise everyday for at least 30 minutes daily to keep your blood sugar lavel in normal range.

Diabetes prevention tip# 4: Lose weight
If you think, your excessive weight is making you closer to the risk of diabetes than, slash some kilos in a healthy way. Shedding even 10 pounds can significantly drop your diabetes risk drastically.

Diabetes prevention tip # 5: Add lots of whole grain in your diet
Count your carb intake and switch to whole grain diet, to reduce your risk of diabetes. Including whole grain, products in your diet not only help to prevent diabetes but also slow down your carb absorption in the body.

Diabetes prevention tip# 6: Breakfast is the most important meal of the day
No matter how full you are, always make a habit of eating a healthy breakfast every day, as it helps to reduce your risk of getting diabetes. Eating a healthy breakfast not only helps to control your appetite but also helps to control your calorie consumption in the rest of the day, by keeping you full and thus prevents weight gain.

Diabetes prevention tip# 7: Avoid fatty foods
Junk food and other streets foods are high in saturated fat, which can raise your bad cholesterol level in your body. This in turn can also affect the blood sugar level in your body. Thus, avoid junk food and other fat filled foods that tempt you always.

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