SUPER FOODS : TO FOIL CANCER

 

Eating right can help prevent the disease. Here are some foods you can include in your diet

Countless researches and studies with conflicting information often make it an ordeal to figure out what is a health risk and what isn't.

These days, everything from mobile phones, to microwaves, to even the wrong kind of fabric, contains some form of cancer causing risk.

Studies have now helped experts to narrow food groups into cancer combating category.

Here is a list of foods classified as per their ability to help curb tissue cancer.

Wholegrain

Wholegrain cereals are rich in fibre, which may help reduce your risk of breast cancer.

One Swedish study found that women who ate more than 25 gm of fibre per day were nearly 40 per cent less likely to develop the disease.

Eat more: Opt for healthy wholegrain carbohydrates such as granary bread, cereals such as Weetabix or porridge, brown rice and wholemeal pasta.

Fruit and vegetables

A diet full of antioxidant-rich brightly-coloured fruit and vegetables could help combat free radicals — rogue cells that can trigger cancer.

A study in China this year found that women, who ate the most fruit and vegetables in their diet, lowered their risk of breast cancer.

Eat more: Forget five, for maximum cancer protection some nutritionists are now advising us to eat nine or 10 servings of fruit and vegetables daily.

One serving is equivalent to a glass of fresh juice, medium orange or 12 grapes.

Vitamin D-rich dairy products

Research has shown that vitamin D can halt cell division and growth, offering protection against the cell changes that lead to cancer.

The richest sources are dairy products, eggs and oily fish. In the past, dairy had been linked to breast and prostate cancer, but a recent review of studies in the American Journal of Clinical Nutrition found low-fat dairy products, such as skimmed milk, cottage cheese and yoghurt, may protect against the disease.

Eat more: Have a glass of skimmed milk a day and eat eggs several times a week. vitamin D is also made by sunlight on your skin, so get at least 15 minutes of sunshine daily.

Good fats

High levels of estrogen can encourage breast cells to multiply, increasing the risk of cancer developing.

Experts think that lots of what they call 'oestrogenunfriendly' fats in your diet could cut your risk.

These include omega-3 fats found in oily fish and omega-9 fats found in olive oil.

Eat more: Have one to two portions of oily fish such as salmon, mackerel or fresh tuna (not tinned) per week, and cook with olive oil.

Beans and pulses

Beans and pulses such as lentils and chickpeas are packed with cancer protective fibre, as well as polyphenols and lignans which have been found to limit a tumour's growth.

A study in Harvard tracked the diets of 90,000 nurses over eight years. Those who ate beans two to four times a week had a 25 per cent lower risk of tissue cancer than those who rarely ate them.

Eat more: Add a can of kidney beans or lentils to chillies, spaghetti bolognaise, dals, soups and stews two to three times a week, and snack on lentil based dips and sauces.

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CONSTIPATION ? AVOID THESE FOODS

Constipation is an uncomfortable condition.
On the other side of the healthy-unhealthy food spectrum, there are also some popular foods that you should avoid if you want to stay away from constipation. We give you 5 foods to exclude from your diet.

Processed food: Whether it is frozen foods or burgers and pizzas, it is going to make your mornings hard to get through, literally. When food is preserved and ready to eat, vital nutrients are drained out, plus the ingredients used are cheap. For example, all purpose flour or maida is used practically in all pizzas, breads and instant noodles.
Bottomline: Processed food has less fiber hence they linger in your system causing discomfort.

Bakery goodies: Nankhatais, kharis and tea biscuits are rich in sugar and fat. They may go well with tea and coffee, but lack fiber. But there's a solution to these good old treats, increase your fiber intake, and balance it out.
Bottomline: Sugar may go straight to your thigh, but it can also be the cause of constipation.

Red Meat without supplementing meals with vegetables: If you consume pork or beef regularly, without veggies on the side, you may have already experienced constipation. Make it a habit to accompany this precious chunk of meat with salad, cooked vegetables, and whole grain cereal; something that is rich in fiber.
Bottomline: Guess how long it takes to digest meat? No, you're wrong, it takes 90 hours to partially digest meat.

Caffeine: So no one can give up coffee, black tea and colas. They give you the much needed buzz to start your day and keep you going through strenuous meetings, commutes, and just about everything else. Unhealthy dependency aside, caffeine dehydrates the human body and dehydration is one of the main causes of constipation.
Bottomline: If you're addicted to caffeine, it's better to cut down and supplement it with food rich in fiber.

Oily food: Chips and fast foods are tempting, even for those who are determined to eat healthy. But the more oily and salty your food is, the higher your chances of developing some digestive health issues as you cross over from your 20s to the 30s. Foods that are deep fried and soaked in oil like French fries slows down the digestive process.
Bottomline: Fight your cravings and every time you feel tempted to order a round of French fries make sure you drink enough water and eat enough veggies before or after.

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7 DAYS DIET PLAN TO REDUCE WEIGHT

The effectiveness of this seven day plan is that the food eaten. Burns more calories than they give to the body in caloric value. This plan is designed to flush your system of impurities and give you a feeling of well being. After six days you will begin to feel lighter because you will be lighter by atleast 4.5 kgs.

Day One – All fruits except bananas. Your first day will consist of all the fruits you want. Consume lots of melons the first day.If you limit your fruit consumption to melons, you may lose over a kilo on the first day.

Day Two – All vegetables. Eat untilyou are stuffed with all the raw or cooked vegetables of your choice. For your complex carbohydrates, you will start day two with a large baked potato for breakfast. You may top the potato with one pat of  butter.

Day Three – A mixture of fruits and vegetables of your choice.

Day Four – Bananas and milk. Eat as many as eight bananas and drink three glasses of milk combined with the special soup which may be eaten in limited quantities.

Day Five – You will eat beef(Any meat item) and tomatoes. Eat two 10 oz. portions of lean beef(Any meat item), Hamburger is OK.
Combine this with six whole tomatoes. Increase your water intake.

Day Six – Beef(Any meat item)and vegetables. Eat an unlimited amount of beef(Any meat item) and vegetables.

Day Seven – Today your food intake will consist of brownrice, fruit juices and vegetables.

The next morning you will be 4-8 kgs lighter than one week ago. If you desire further weight loss, repeat the programme again. You may repeat this programme as often as you like,however, it is suggested that on the  diet you are allowed two glasses of white wine in addition to the instructions on the programme. Under no circumstances are you to drink any other alcoholic beverages with the exception of beer which is allowed.

Cream drinks are especially forbidden. You may have an occasional cordial but you must always limit yourself to two drinks. If you take wine, drink only wine that day. If you have beer, drink only beer that day, etc. Alcohol adds empty calories to your diet. However, after the first week it will help your digestion and settle your stomach.

How it works :

Day One – you are preparing your system for the upcoming programme. Your only source of nutrition is fresh or canned fruits. They provide everything you could possibly want to sustain life except total balance and variety.

Day Two – starts with a fix of complex carbohydrates coupled with an oil dose. This is taken in the morning for energy and balance. The rest of day two consists of vegetables which are virtually calorie free and provide essential nutrients and fibre.

Day Three – eliminates the potato because you get your carbohydrates from the fruits. You system is now prepared to start burning excess pounds. You will still have cravings which should start to diminish by day four.

Day Four – bananas, milk and soup sound the strangest and least desirable. You probably will not eat all the bananas allowed. But they are there for the potassium you have lost and the sodium you may have missed the past three days. You will notice a definite loss of desire for sweets.

Day Five – Beef(Any meat item) and tomatoes. The beef(Any meat item) is for iron and proteins, the tomatoes are for digestion and fibre. Lots and lots of water purifies your system. You should notice colourless urine today.

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ASTHMA : FACTS, CAUSES, TREATMENT & PREVENTION

The prevalence of asthma worldwide is around 200 million with a mortality of around 0.2 million per year according to a consensus statement developed under the World Health Organisation - Government of India Collaborative Programme (2004-2005). Though the prevalence is more in the developed countries, the developing countries have a higher total burden of the disease due to differences in population. In India, the estimated burden of asthma is believed to be more than 15 million.

Facts about Asthma
The most common chronic disease among children, it currently affects 235 million people.
Symptoms may occur several times in a day or week in affected individuals.
Failure to recognise and avoid triggers that lead to a tightened airway can be life threatening and may result in an asthma attack, respiratory distress and even death.
Through appropriate treatment the number of asthma related deaths can be reduced.
The strongest risk factors for developing asthma are exposure to indoor allergens such as house dust mites in bedding, carpets and stuffed furniture; pollution and pet dander; outdoor allergens such as pollens and moulds; tobacco smoke and chemical irritants in the workplace.
Asthma triggers can include cold air, extreme emotional arousal such as anger or fear, and physical exercise.

Alternative treatments for Asthma
Asthma sufferers may lessen their need for chemical treatments prescription medications (steroids) and inhalers through lifestyle and dietary changes and nutritional supplements.
Avoid exposure to cigarette smoke, indoor and outdoor pollution, and common allergens such as dust.
Avoid food additives and processed foods. The diet should emphasise whole, organic foods as much as possible. Avoid artificial food additives, flavourings, and sweeteners; fried foods; and pork.
Avoid nitrates/nitrites and sulphites. Many asthma patients are sensitive to these substances and should avoid foods containing such additives. This may include deli meats and cheeses, hot dogs, bacon, wine and beer.
Include a balance of aerobic exercise, resistance training, and stretching or yoga in your workout routine. Try to avoid exercising in cold, dry air, and always warm up with at least 10 minutes of lower-intensity exercise.
Supplement with Omega-3s. Fish oil and flaxseed oil, both excellent sources of Omega-3 fatty acids, may help decrease inflammation.
Get plenty of antioxidants through diet or supplements. They decrease free radical activity, which tends to stimulate inflammation.

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TURN VEGETERIAN TO LIVE LONGER

If you want to live a longer, healthier life,

dropping meat from your diet might be a good idea.

In one of the largest studies conducted till date, it has been found that vegetarians live longer than meat eaters. After following more than 70,000 men and women over six years, researchers have concluded that those who followed vegetarian lifestyles enjoyed 12% lesser risk of death than non-vegetarians.

The participants were divided into five dietary groups — non-vegetarians, semi-vegetarians, pescatarians, lacto-ovo-vegetarians and vegans. It was found that people who are vegetarian tended to be older, more highly educated and more likely to be married.

They were also more likely to drink less alcohol, smoke less, exercise more and be thinner. According to researchers, all of these factors could play a role in their lower risk of death.

Interestingly, the study has found that the association between vegetarian diets and lower mortality was greater in men than in women.

Men had a lower rate of cardiovascular disease and death from heart-related conditions.

Previously too, vegetarian diets have been linked to a lower likelihood of developing chronic diseases like heart disease or diabetes while red-meat consumption, because of its high levels of cholesterol and saturated fat, is likely to clog up arteries.

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LONG HOURS OF SITTING MAY CAUSE HEART ATTACK

Frequent fliers spend hours crouched in an airplane seat, hooked to a book or a video, only to emerge and stand upright when the plane hits the ground.

The same situation applies to long distance train and bus travellers or if you go on a trip in your car. So, it is imperative to move around frequently and avoid sitting for hours in your seat to prevent blood clots that can be dangerous and in some cases fatal.

Sitting in the same position for hours can cause blood clots in the legs that can be fatal if not treated on time. 

DVT or deep vein thrombosis, as it is called, is a blood clot that forms in the deep veins of the leg or pelvis. Long hours of sitting can lead to such blood clots which when they break free from their initial position can travel through the bloodstream right up to the lungs where they become a pulmonary embolism.

A pulmonary embolism or PE is a blockage of the main artery of the lung or one of its branches by a substance that has travelled from elsewhere in the body through the bloodstream. This blockage that may cause obstruction of the blood flow or oxygen flow through the lungs can lead to a heart attack.

Why the link between long travel hours and blood clots?

"If your body or any part of it is deprived of movement for a long time, this inhibits blood circulation. If blood collects at one place in the legs, the platelets tend to stick to each other, forming a clot.

In a research released in 2007, World Health Organization (WHO) that examined the Global Hazards of Travel, found that the risk of developing clots approximately doubles if you trip last four hours or more.

Tips to follow when you are travelling for long hours:

- When travelling, make it a routine to carry on with up-and-down movements of the feet at the ankle joints. This encourages blood flow and prevents stagnation.
- Stand up from your seat and move about the flight every 30 minutes, or if you are driving on a long distance road trip, take frequent breakes.
- It is also important to keep yourself appropriately hydrated by drinking a lot of water.
- For people, who already have cardiac-related issues, they should always meet a doctor before travelling and make sure they carry their medicines along.

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TECHNIQUES TO DECREASE CHOLESTEROL LEVEL

How to lower cholesterol is becoming a global concern given how adversely it affects health. High cholesterol can cut down your lifespan due to various conditions like heart attack, high blood pressure etc.

Hence, whether you were recently diagnosed with high cholesterol or have been living with it for a while, your main goal for healthy living is to control it. The good news is that you don't have to completely rely on medicines and numerous prescriptions to lower your cholesterol; you can lower your cholesterol level just by adopting a few changes in your lifestyle. Follow these simple and effective techniques  to lower your cholesterol levels :

Techniques to Lower Cholesterol # 1: Set a goal

Before adopting the goal of lowering your cholesterol, check with your doctor as to how much cholesterol level you need to get down. Lowering of the cholesterol can depend on various factors like obesity, heart disease, your current cholesterol level and smoking habits. Hence, voluntarily don't take up goals, as this can lead to serious life-threatening complications.

Techniques to Lower Cholesterol # 2: Increase physical activity

Include at least 30 minutes of exercise in your daily life. Exercise is one of the best techniques to lower cholesterol. It also helps to kick out stress, shed some kilos, boosts metabolism, kills some calories, reduces the level of triglycerides, helps to achieve a healthy weight and cuts down your risk for heart disease and diabetes.

Techniques to Lower Cholesterol # 3: Shed those extra pounds

Check if you're obese or overweight using a BMI calculator. Obesity or being overweight is very dangerous, as it stores fat in your body. Slimming down is the best way to combat this problem if you are overweight. Don't get fooled with quick weight loss or crash-diet program as it has several health harming effects. Follow a decent healthy program laid down by your dietician or your doctor to lower cholesterol by losing some extra weight.

Techniques to Lower Cholesterol # 4: Fight cholesterol with beans

Include these nutritious and healthy beans in your diet at least 3-4 times a week. Beans are the best weapons to fight cholesterol due to the presence of water soluble fibre called pectin. This fibre binds onto cholesterol and kicks it out of the body before causing any havoc in your body.

Techniques to Lower Cholesterol # 5: Walking is good for your heart

If you fail to match up time to go to a gym due to your hectic schedule, then need not to worry, walking is one of the best form of physical activity available-which is cheap and convenient. Skip your vehicles and go walking to your near-by destination. Brisk walking even for 20-40 minutes will help you drop your cholesterol level by 8.3 percent and also lower your heart disease risk.

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TOP 10 SUMMER SPORTS TO GET YOU IN SHAPE

Bored of hitting the gym every day this summer? Don't fret! Fitness can be achieved through fun sports too.

There are several fun sports that can help you achieve great health and fitness. Here are a list of top 10 summer sports you can play to maintain your fitness.

Tennis
Tennis is undoubtedly the best way to pass your time leisurely and improve your health. Playing tennis helps in moving your body and keeps your mind alert. Since it is a low-impact sport, you don't need a lot of strength and skills to play the game. Hence a good option for toning.

Football
Football or soccer is one of the best summer sports, as it engages players to run fast and slow - with sudden balance shifts. This helps to build stamina and works for interval training too. Being a continuous game, it is extremely effective for fitness and cardiovascular health.

Cricket
This favourite Indian sport provides a number of benefits to its player along with gallons of excitement. Cricket helps in endurance, stamina, balance and co-ordination and physical fitness. It also improves hand-eye co-ordination.

Frisbee
Frisbee is a swift and easy sport which can be played with anyone, anywhere. Besides adding the fun quotient, this has health benefits too. Throwing a frisbee is a good cardio-vascular workout, it uses your thigh muscles and arms too. It improves balance and helps to develop better landing skills.

Volleyball
Summer volleyball is one of the best sports workouts. This sport helps you burn calories and improves your muscular system.

Cycling
Cycling is a good summer sport option, because you don't need company. All you have to do is pick your bicycle and race for good health. Cycling helps to build strength, tones muscles, builds stamina, burns calories, improves heart health and reduces stress.

Swimming
Swimming is the best way to help your body cool down during summer. Since, swimming involves your entire body; it is the best full-body workout. It helps you to relax, builds endurance, tones your muscles, maintains a healthy weight and improves flexibility.

Dancing
Dance is an amazingly fun activity. It allows people to enjoy, socialise and develop creative skills. Dancing for 30 minutes helps to keep the body active, helps to improve strength and flexibility, improves posture and balance, reduces stress levels and burns calories.

Badminton
Racquet sport is good for people of all ages. Badminton helps to burn calories, maintains healthy weight, and improves cardiovascular fitness.

Hiking
Hiking is a good recreational activity. It helps to improve muscular fitness, reduce depression, maintains healthy weight and lubricates your joints well. So, plan a trek this weekend to enjoy a peaceful traffic-less zone.
   

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5 FOODS SHOULD BE AVOIDED TO PROTECT SKIN

With growing awareness, people have become more health and beauty conscious. In this aesthetic-loving age, it is very essential to let people know that what they consider 'aesthetic' is also related to their skin.

Importantly, manifestations of your nutritional status as well as body's nutritional needs reflect on the skin's health.

That's why as per Priya Jain, Dietician, P D Hinduja National Hospital & MRC, Mahim, Mumbai here is a list of five foods that can harm your skin.

Foods that disturb water balance
Dehydration causes drying of the skin. Wrinkling is a common side effect of lack of moisture in the skin. Dehydration and acne are interlinked because drying of skin and dead skin cells coming together cause acne.

Excess salt
Excess salt retains additional fluid in the body causing swelling and a puffy look to the skin. The skin texture is spoilt on prolonged salt abuse. Papads, pickles, salted foods, table salt, brined/canned food products are the potential sources of salt to the body.

Excess caffeine
Caffeine is a known stimulant which increase the cortisol production in the body and enhances the ageing process by thinning the skin. This dehydrates the skin and even leads to wrinkling. In addition, caffeine is a diuretic which further increases the risk of dehydration. So beware when you decide to go for an additional helping of coffee, tea or chocolates too!

Alcohol
Alcohol inhibits the Anti-Diuretic Hormone secretion thus causing dehydration. Furthermore, it also causes vasodilatation, which then leads to excess water loss through the skin. This is also known to be a contributing factor to acute phases of psoriasis as per the American Academy of Dermatology.

Foods with high glycemic load
These foods cause drastic fluctuations in the blood sugar. This leads to excess secretion of insulin and androgens during the high and low bouts respectivel. A major reason to contribute to surplus sebum production, enhanced skin cell division and aggregation of dead skin cells - leading to acne.

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HEALTH BENEFITS OF GHEE

Ghee is mostly considered unhealthy (and is unhealthy when consumed without any control on quantity), but there are a few parameters that make 'pure ghee' healthy.

"Pure ghee contains only those fatty acids or saturated fats that are primarily (89%) short chain fatty acids, unlike some other animal fats," says nutritionist, Pallavi from Evolve Medspa. She lists out the health benefits of pure ghee. Let's have a look.

Before you indulge in pure ghee, here are the basic guidelines:

- Consume pure ghee if you are free from cardiovascular diseases, are not overweight.
- Completely avoid ghee if you are obese.
- The recommended amount of fat consumed in the entire day is 10 to 15 grams per person.

So, is ghee healthy for you?

Regular consumption of pure ghee enhances physical and mental strength, and keeps the body healthy. It also helps in taking out the impurities from the body. It enhances eyesight, keeps muscles and tendons healthy.

For people with cholesterol problems, ghee is a better option as compared to butter as pure ghee is lower in fat than butter.

Because of lesser amount of fat in desi ghee, it is easier to digest.
Pure ghee can last for a longer duration of time. It can be stored without refrigeration.
Some people believe that ghee can restore balance to the mind and enhance brain function.

Ghee also helps in stimulating the digestive system and hence also aids in weight loss provided your diet is well balanced and you are exercising.

It is full of Vitamins A, D, E, and K. These vitamins are fat-soluble, meaning they have to be digested with other fat molecules in order for these vitamins to make it into our bloodstream. Ghee has lots of dietary fats (mostly saturated fats) that help our bodies absorb and make use of these vitamins.

Ghee is an excellent cooking medium because it does not break down in high heat like many cooking oils do, resulting in free radicals. Ghee has a high burning point, so it will neither smoke nor burn when cooked.

The body needs certain fats in its diet in order to perform vital functions, including protecting the stomach wall from digestive acids, building and strengthening cell membranes and supporting nerve, skin and brain health. The fats in ghee provide these benefits without any of the trans-fats, hydrogenated oils or oxidized cholesterol of butter and other oils.

Keep in mind, that we are only attaching these benefits to pure homemade ghee made with zero preservative or vegetable fats. Store-bought ghee or ghee prepared with any artificial methods will not fit in the same category as pure ghee.

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