TIPS TO PROTECT LIVER

The main causes of liver damage are~
1. Sleeping too late and waking up too late are main cause.

2. Not urinating in the morning.

3. Too much eating.

4. Skipping breakfast.

5. Consuming too much medication.

6. Consuming too much preservatives, additives, food coloring, and artificial sweetener.

7. Consuming alcohol.

8. Consuming unhealthy cooking oil. As far as possible reduce use of cooking oil when frying, which includes even the best cooking oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.

9. Consuming raw foods also add to the burden of liver. Fried veggies should be finished in one sitting, do not store them for later use. We should prevent this without necessarily spending more. We just have to adopt a good daily lifestyle and eating habits. Maintaining good eating habits, time & conditions are very important for our bodies to absorb and get rid of unnecessary chemicals.'

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HEALTH BENEFITS OF BLACK PEPPER

From an omelette, pasta to a vegetable stir fry, black pepper can enhance the taste factor.

Black pepper has more healthy properties than most people know about. Black pepper is a spice that has the potential to make food more beneficial when used in various recipes and as a table spice. In Kerala of India, many start their day with a cup of black coffee with a pinch of black pepper powder. The aroma of freshly ground black pepper is difficult to ignore.

We get our black pepper from the pepper vine that can grow in tropical climate. The pepper vines actually bear fruit-small white flowers that turn into berries called peppercorns. And the peppercorns are collected as whole berries or as ground black pepper.

Research studies have shown that black pepper has quite a handful of healthy properties.

It has the ability to enhance the function of the digestive tract. Black pepper is a great way to combat this. More than just a spice, it has been shown to improve digestion and stimulate the secretion from the taste buds. This taste bud stimulation tells the stomach that it's supposed to increase its own digestive juices, namely hydrochloric acid.

This, in turn breaks down protein in the stomach, improving the process of digestion. Black pepper is known to have a great amount of antioxidant properties. It also has benefits against bacterial growth, particularly in the intestinal tract.So, just add freshly ground black pepper powder to your dish and see the difference.  

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FOODS THOSE PROTECTS YOUR HEART

 

Heart disease is one of the most feared ailment and a side affect of sedentary lifestyle. You can control the affects of your lifestyle by eating the right food.

It's quite often difficult to change your lifestyle drastically in this competitive world. But you can surely change a little bit of preference in eating and ensure you are protecting your heart.

Here's a list of foods that can help you protect your heart.

1. Black beans: Black beans are packed with folate, antioxidants, magnesium which are good for lowering blood pressure, blood sugar and cholesterol. This in turn keeps your heart in safe zone. But if you are planning to use tinned beans, please drain the liquid and wash them before use to reduce the sodium content.

2. Salmon and tuna: These two fish are rich in anti-oxidants and omega-3, two important elements who help heart.

3. Walnuts: A handful of them a day helps lower your cholesterol and reduce inflammation in the arteries. Replace them as mid-meal snacks instead of chips etc.

4. Oranges: They contain cholesterol-fighting pectin. The fruit is also rich in potassium that helps control blood pressure. Antioxidant hesperidin also helps lower blood pressure.

5. Carrots: Though sweet, they are good to control diabetes, which increases heart attack risk. They also help fight bad cholesterol.

6. Sweet potatoes: They are rich in vitamin A, fiber and lycopene making them a healthy substitute for the white brethren.

7. Oats: Oats in all forms help your heart by lowering bad cholesterol.

8. Flaxseeds: Fiber, phytochemicals called lignans, and ALA - these three ingredients in these small seeds make them a powerhouse of health. Sure protector of heart if had spoonful in powdered form everyday in cereals or salads.

9. Chilli powder: Difficult to believe, but these Indian tasty spice actually protects heart and body from diabetes with its ability to spike up the natural insulin levels in the body.

10. Coffee: It can keep away type 2 diabetes, but people having high blood pressure should be cautious as it can have a counter affect.

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GINGER : FOR BETTER HEALTH

It is a well known fact that a majority of Indians prefer home remedies rather than drugs. The use of ginger is prime when it comes to curing common cold and cough.

But there are many reasons why ginger is a remedial herb. some top tips and methods to use ginger for various ailments. Just havea glance to discover how you can use ginger for better health.Importance of ginger :

 
 "Ginger is very popularly used in Ayurveda for its benefits in digestion and respiratory disorders. It is a wonderful carminative, ant flatulent, stimulant and expectorant. "Ginger has many useful minerals like calcium, phosphorus, iron, magnesium, copper, zinc and few others."

Ginger as an appetizer :

 "When used before meals, ginger improves appetite by igniting jatharagni (digestive fire) due to its hot potency. It also enhances digestion due to its pungent taste and alleviates ama (toxins of indigestion) from the body."

Besides cold, ginger is useful for...

"Fresh juice of ginger is used to cure symptoms of cough and cold. It helps stop watery discharge from nose and help cure headache and fever associated with common cold, if taken in tea or as decoction with basil and honey," 

 Ginger is beneficial for travellers :

"Ginger regulates digestive enzymes and improves assimilation and transportation of nutrients to body tissues. When kept in mouth before travelling it helps combat motion sickness."

Ginger is good for joint pain :

The doctor let's you in on a secret, "Dried ginger or sounth has analgesic and anti inflammatory properties which is used therapeutically to alleviate joint pain and inflammation in arthritis. Other than these situations, ginger is an excellent spice that can be used daily

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CHOLESTEROL : KNOW FIVE AMAZING FACTS

Cholesterol is mostly considered a villain, since so many have so much of its bad variety.

As result of this, we always consider it to be bad and harmful to health of heart in particular. The high cholesterol isn't good for your heart. But, there are some other important facts about cholesterol that are just as important. Let's have a glance...

Some symptoms of high cholesterol are externally visible

Generally, you come to know about high cholesterol through your doctor. But many a times reddish bumps show up on the body. They are known as xanthomas, and are caused by high cholesterol.

Exercise can increase good cholesterol

Daily exercise is very beneficial for healthy living; more so if you want to control cholesterol. Regular exercise can help lower bad cholesterol and increase the density of good cholesterol naturally.

Cholesterol rises after menopause

Before menopause, estrogen helps to keep cholesterol levels in check. But after a woman's last menstrual cycle, the level of estrogen falls, making the bad cholesterol rise sharply. As the level of cholesterol rises, it also increases the risk of heart problems in many women.

Low cholesterol can be bad as well

Though we all know that high cholesterol is bad for health, on the other hand, very low cholesterol is also associated with health problems. It is important to have a steady level of cholesterol, because if the cholesterol level drops below 160 mg/dL it may increase the chances of certain types of cancer, depression and early delivery.

Kids can have cholesterol as well

Due to obesity or family history of heart disease, kids as young as two can have high cholesterol. Hence, it is important to have a medical checkup done as early as possible and keep your diet in check.

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FRUITS : YOUR DAILY DOSE

Fruits are delicious, juicy, fun to eat and healthy ingredients for great desserts; but are you getting enough fruits in your daily diet?

We use a lot of skin care products that boast of properties and vitamins from fruits, but why do we still select creams over natural fruits? Let's have a glance at how many fruits you need to eat every day before you can say that you are getting enough fruits in your daily diet.

Based on a study in 2010 reported by the Dietary Guidelines of America, you need 1.5 - 2 cups of fruits daily, but 'the amount depends on the number of calories per day recommended for your healthy weight.'

It is recommended that you eat five servings of fruits and veggies a day, but it depends on your age and gender: Women between the ages of 19-50 should eat 7-8 servings, while men should eat 8-10 servings.

And for those above 50, men and women should consume seven servings of fruits and vegetables a day.

All this preaching is in good spirit. Fruits help fight cancer, obesity and heart disease. Fruits provide nutritional vitamins. Certain fruits contain a good amount of natural sugar and fluids, which also keep us hydrated.

Fruits are rich in fiber, and are great for bowel movement and weight loss. It is also advised that you consume fruits whole, instead of skinned or juiced.

Tips on how to make fruits a part of your daily diet:

Since two cups of fruits are the norm, you can break this down into four servings a day; for instance, breakfast, mid day, mid evening and after dinner.

Avoid fruits from cans that mention preservatives like artificial sugar or high levels of salt, or processed fruits in the form of juices. Opt for fresh fruits as their nutritional value is higher. Try different seasonal fruits from time to time.

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EXERCISES : FOR MENTAL HEALTH

 

Staying mentally fit is as important as maintaining our physical health. It is vital to exercise our brain regularly just like we exercise the rest of our body.

According to studies, physical activity and brain exercise programs help reduce anxiety and depression in individuals. Moreover, such programs also play a key role in enhancing the plasticity of the brain which is its ability to continue to develop and change throughout your life.

Due to this unique physical process of brain plasticity, people can grow and develop their mental capacities throughout their lifetime. There are various ways by which you can stimulate your brain to strengthen its functioning and remain fit mentally as follows :

Solving puzzles : Did you know that brain growth in humans is a continuous process? Even in old age, studies have shown that the brain can rewire itself and grow new neurons or brain cells. Whatever, age-related memory loss occurs is due to the lack of adequate mental stimulation. Stimulating your brain with crossword puzzles or Sudoku helps to improve brain function and prevent any form of cognitive decline.

According to Cognitive Rx, such exercises particularly help to improve your left brain function which uses logic, knows facts and is detail oriented. You can even add complexity to such exercises by choosing puzzles with hidden themes.

Strategy games: Games of strategy like card games or board games are regarded as great brain stimulators. This is because they enable a person to think in logical patterns. With advancement of technology, computer or gaming systems also offer a great opportunity to challenge one's cognitive functions. However, it is imperative to avoid playing the same games at all times. Strategy games should be subjected to frequent alterations in terms of nature of the games and complexity.

Cardiovascular fitness: An effective way to boost your mental fitness is by indulging in cardio trainings. Besides improving your mental health, such form of exercises also prevents the fall of brain cells with age. Hence, cardio workouts are regarded as a great way to prevent age-related memory loss like Alzheimer's disease.

Neurobic exercises: These exercises involve intentional stimulation of the brain for increased mental fitness and flexibility. Wondering what is so specific about these exercises? For an exercise to be regarded as neurobic, it involves using more than one of your senses at a time for performing an ordinary work. Taking a shower with your eyes closed or using only visual cues while eating are all examples of neurobic training. This also involves breaking routine habits in an unexpected, novel way like taking a new route to work.

Relaxation techniques: The beneficial effects of relaxation techniques for stress relief have been known since a long time. Merely grabbing a few extra hours of sleep is not sufficient to combat stress. You need to activate the natural relaxation process of your body with the help of specific techniques. This involves practicing deep breathing techniques, meditation, visualization, rhythmic exercises and yoga postures. All these fitness modules will enable you to overcome stress when it becomes overwhelming at times.

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FRUITS : A 2 Z FOR WIGHT LOSS

Take inspiration from this list of nutritious and delicious  foods and watch the weightvdrop off without compromising on taste.

According to the British Nutrition Foundation, eating fruits and vegetables, which are low in calories density (i.e they provide fewer calories per gram) has been shown not to just help lose weight but also to keep it off long period.

This means you can eat as much of them as you wish  without having to weigh, count or measure them. Dr Jacquie Lavin, Head of Nutrition and Research at a slimming centre, reveals, "By filling one third of your plate with 'Superfree' foods (most fruit and vegetables) and making them your first choice between meals, you'll satisfy your appetite without feeling guilty and naturally limit your energy intake without counting a single calorie. It's a great way to enjoy a really healthy diet while making your weight loss easy."

A is for apple, which contains slow-acting sugars to keep you fuller longer.  

B is for blueberries, rich in healthy compounds, said to help prevent obesity.  

C is for carrots. Natural sugars make them sweet. Cook whole before chopping. 

D is for damsons that belong to the plum family and lower blood cholesterol levels. 

E is for eggplant or aubergines, they contain dietary fibre, helping digestion. 

F is for figs, which are high in cholesterol-lowering pectin and a source of calcium. 

G is for grapes, said to do wonders for high blood pressure and cholesterol.

H is for Hubbard squash, great for healthy skin and good immunity.

I is for iceberg lettuce — its high water content makes it low in

energy density.

J is for jalapeno peppers. Nutritious and spicy, they give zing to recipes.

K is for kiwi. Virtually fat-free and even richer in Vitamin C than oranges. 

L is for leek. The Ancient Greeks and Romans said leeks were therapeutic.

M is for melon, which contains an enzyme that reduces stress. 

N is for nectarines. One large nectarine provides your whole day's Vitamin C. 

O is for onions. Experts say just two or three a week can help your health. 

P is for peppers, with three times the Vitamin C of citrus fruits. 

Q is for quince, related to apples and pears. 

R is for raspberries. Ask your local supplier to get you some. 

S is for strawberries. Absolutely jampacked with Vitamin C. 

T is for tomatoes. The red colour comes from super healthy antioxidant lycopene. 

U is for ugli fruit. Exotic hybrid of grapefruit, orange and tangerine. 

V is for vine leaves. Fantastic source of iron to boost your energy levels. 

W is for watercress. High in Vitamin B  helps to improve mental function. 

X is for Xigua (watermelon). Refresh naturally on a summer's day. 

Y is for yellow plums. All types of plums are packed with goodness. 

Z is for zucchini. These are 90% water and low in calories.

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MEDITATION : A THERAPY FOR PAIN RELIEF

With its origins in ancient religious and spiritual traditions, meditation is a widely used mind-body practice used even today, to complement medical procedures and treatments.

Although, used mostly for relaxation and stress reduction, meditation-based therapy is increasingly offered in medical centers and clinics today to manage pain and reduce anxiety prior to surgeries. Surprised? Recent studies have shown that frequent practice of meditation can lead to significant control of pain. Read on to know how meditation alters your pain perception and quells pain even better than some of the most powerful drugs.

Meditation and common forms :
The term meditation refers to a set of techniques wherein a person minimizes the activity of the mind without altering the level of alertness. Broadly, the technique has been categorized under five basic categories:

Mantra meditation :
This comprises the Transcendental Meditation techniques, Clinically Standardized Meditation and Relaxation Response. In this process, by repeatedly using a sound or phrase, a person focuses to achieve a state of perfect consciousness.

Mindfulness meditation :
This form of meditation involves focusing on what you experience while performing the technique like the very flow of your breath.

Yoga :
Here, a person attempts to achieve a state of calmness by combining bodily postures with controlled breathing. Tai-Chi - A form of Chinese martial arts, the technique is performed using self-paced series of movements in a slow-graceful manner along with deep breathing. Qi gong - This involves a combination of meditation, breathing exercise, relaxation and physical movements.

Meditation and pain management: In the past, meditation has been explored extensively for its effects on stress reduction and other similar clinical functions. However, researchers have now identified another significant health benefit of the technique that suggests that it is actually possible to overcome debilitating pain with the help of meditation. What's more, some of these studies have also suggested that the pain-relieving effects of meditation might be even more effective than morphine.

Back in April, 2011, a study by the researchers at the Wake Forest Baptist Medical Center indicated that a person can attain at least 40 per ent decrease in pain intensity and 57 per cent in pain unpleasantness merely by practicing these techniques regularly. This decrease in pain was found to be much higher than with morphine or other pain-relieving drugs. With the help of magnetic resonance imaging, the brain activity of study participants after meditation demonstrated how the technique increased the activity of certain areas which are responsible for pain perception.

Despite such findings, scientists were unable to ascertain the actual mechanism of this phenomenon until now. According to a recent research published at the Brain Research Bulletin, investigators from Harvard, MIT and Massachusetts General Hospital have identified a possible answer. They suggested that the explanation probably lies in alpha waves manipulation in the brain.

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FRUITS : NOT TO BE TAKEN AS SUBSTITUTE FOR BREAKFAST

Most of us rely on fruits for 'healthy breakfast substitutes' without really checking up on how healthy that is.

Do you always end up eating a piece of fruit for breakfast, due to lack of time? Many of us, though being aware of the importance of breakfast, tend to avoid eating a healthy breakfast.

The basic excuse we give to avoid a healthy breakfast is 'lack of time'. But if you feel that by adding fruits for breakfast you will get a healthy breakfast, then you need to read what Ms. Eileen Canday - Chief Dietician at Breach Candy Hospital says...

She says, "Essentially, it (fruits for breakfast) affects your body by not giving you all the vitamins and minerals you need to make it through your day."

On the other hand, when you have a complete breakfast you not only get vitamin C, but you also get calcium, fiber, and protein. This helps better prepare your body for the day's activities.

This leads us to staying powerful throughout the day. If a piece of fruit doesn't have enough nutrition, how could it possibly keep you full until your next meal? It's only when you combine fruit with high fiber breakfast foods such as oatmeal, wheat, or even bran, you will stay full longer.

When you add more fiber to your breakfast, you're able to better ward off hunger pains. When you combine these high fiber foods with fruit, you get a breakfast that has more of the nutrition your body needs.

Of course, the most important reason a breakfast of fruit isn't enough is because you aren't consuming sufficient calories or protein. Breakfast is the most significant meal of the day.

By consuming more calories first thing in the morning, you are better able to work off those calories throughout the day. This is a much enhanced option than consuming most of your calories in the evening.

Protein is essential to keeping you full for longer as well. A breakfast that lacks protein will have you feeling hungry by noon, even earlier.

So save fruits as mid-day snacks or add-ons for meals, but avoid using fruits as breakfast substitutes. Find 5-10 minutes to eat a nutritious well-balanced healthy breakfast, and you'll be in better control of your weight and health.

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