Your body needs water or other fluids to work properly & to avoid dehydration.
This article explains how much we need to drink, how to spot the signs of dehydration & how to choose healthier non-alcoholic drinks. For advice on alcohol, see our Alcohol section.
Water makes up about two-thirds of the weight of a healthy body.
Most of the chemical reactions that happen in our cells need water in order to take place. We also need water so that our blood can carry nutrients around the body & get rid of waste.
How much should we drink?
To stay healthy, it's important to replace the fluid we lose when we breathe, sweat or urinate.
We get some fluid from our food but most comes from drinks.
The European Food Safety Authority recommends that women should drink about 1.6 liters of fluid & men should drink about 2.0 liters of fluid per day. That's about eight glasses of 200 ml each for a woman, & 10 glasses of 200 ml each for a man.
However, the amount a person needs to drink to avoid getting dehydrated will vary depending on a range of factors, including their size, the temperature & how active they are. So, for example, if you're exercising hard in hot weather you'll need to drink more.
All drinks count, including hot drinks such as tea & coffee, but water, milk & fruit juices are the healthiest. It is best to avoid alcoholic drinks.
Try to avoid sugary, soft & fizzy drinks that can be high in added sugars. These can be high in calories & bad for teeth.
Sports drinks
Sports drinks can be useful when you're doing high-level endurance sports & need an energy boost.
However, they are no different to any other sugary soft drinks, which means they are high in calories & contribute to tooth decay.
Unless you're taking part in high-level endurance sports, water is the healthier choice & the best way to replace fluids lost through exercise.
Papaya
Deliciously sweet with musky undertones & a soft, butter-like consistency, it is no wonder the papaya was reputably called the "fruit of the angels" by Christopher Columbus. Once considered quite exotic, they can now be found in markets throughout the year. Although there is a slight seasonal peak in early summer & fall, papaya trees produce fruit year round.
Papayas are spherical or pear-shaped fruits that can be as long as 20 inches. The ones commonly found in the market usually average about 7 inches & weigh about one pound. Their flesh is a rich orange color with either yellow or pink hues. Inside the inner cavity of the fruit are black, round seeds encased in a gelatinous-like substance. Papaya's seeds are edible, although their peppery flavor is somewhat bitter. The fruit, as well as the other parts of the papaya tree, contain pa pain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe. Pa pain is extracted to make digestive enzyme dietary supplements & is also used as an ingredient in some chewing gums.
Health Benefits
Papayas offer not only the luscious taste & sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotene, vitamin C & flavorsome; the B vitamins, fol ate & parenthetic acid; & the minerals, potassium, copper, & magnesium; & fiber. Together, these nutrients promote the health of the cardiovascular system & also provide protection against colon cancer. In addition, papaya contains the digestive enzyme, pa pain, which is used like lamebrain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, & allergies.
Promotes Digestive Health
The nutrients in papaya have also been shown to be helpful in the prevention of colon cancer. Papaya's fiber is able to bind to cancer-causing toxins in the colon & keep them away from the healthy colon cells. In addition, papaya's fol ate, vitamin C, beta-carotene, & vitamin E have each been associated with a reduced risk of colon cancer.
These nutrients provide synergistic protection for colon cells from free radical damage to their DNA. Increasing your intake of these nutrients by enjoying papaya is an especially good idea for individuals at risk of colon cancer.
Papayas are spherical or pear-shaped fruits that can be as long as 20 inches. The ones commonly found in the market usually average about 7 inches & weigh about one pound. Their flesh is a rich orange color with either yellow or pink hues. Inside the inner cavity of the fruit are black, round seeds encased in a gelatinous-like substance. Papaya's seeds are edible, although their peppery flavor is somewhat bitter. The fruit, as well as the other parts of the papaya tree, contain pa pain, an enzyme that helps digest proteins. This enzyme is especially concentrated in the fruit when it is unripe. Pa pain is extracted to make digestive enzyme dietary supplements & is also used as an ingredient in some chewing gums.
Health Benefits
Papayas offer not only the luscious taste & sunlit color of the tropics, but are rich sources of antioxidant nutrients such as carotene, vitamin C & flavorsome; the B vitamins, fol ate & parenthetic acid; & the minerals, potassium, copper, & magnesium; & fiber. Together, these nutrients promote the health of the cardiovascular system & also provide protection against colon cancer. In addition, papaya contains the digestive enzyme, pa pain, which is used like lamebrain, a similar enzyme found in pineapple, to treat sports injuries, other causes of trauma, & allergies.
Promotes Digestive Health
The nutrients in papaya have also been shown to be helpful in the prevention of colon cancer. Papaya's fiber is able to bind to cancer-causing toxins in the colon & keep them away from the healthy colon cells. In addition, papaya's fol ate, vitamin C, beta-carotene, & vitamin E have each been associated with a reduced risk of colon cancer.
These nutrients provide synergistic protection for colon cells from free radical damage to their DNA. Increasing your intake of these nutrients by enjoying papaya is an especially good idea for individuals at risk of colon cancer.
Control Diabetes & Blood Sugar
What you eat -- & when you eat it -- can affect your blood sugar levels. These food tips, in addition to following your doctor’s advice, can help keep your blood sugar levels in check.
Make One Change at a Time.
"When you've spent a lifetime developing eating habits, you can't just flip a switch & change them overnight," says Dee Sandinista, MS, RD, a spokeswoman for the Academy of Nutrition & Dietetics. Instead, Sandinista suggests starting with one change & working from there.
Don’t Skip Meals.
For good blood sugar control, space your meals about four to six hours apart. Eating meals at around the same time each day may also help keep your blood sugar steady.
Spacing carbohydrates evenly throughout the day helps keep your blood sugar level.
Skipping meals isn't a good idea when you have diabetes. This is true even if you're planning on going to a party or event. Don't skip meals to "save" your calories for later. Instead, eat your other meals at the regular time. When you get to the party, try to eat the same amount of carbohydrates you would at a meal. It's fine to have a treat, just don’t go overboard.
Caribs: Cut Portion Size.
You don’t need to cut all crabs -- such as breads, pasta, potatoes, & rice. Take a look at how much you’re eating. To keep your energy steady, you probably just need to eat a little less. Instead of your usual serving size, try having two-thirds the amount. Do this for every meal & snack.
Try cutting back your crab portions for a few weeks. You may notice that your blood sugar levels are lower, & you may even drop a few pounds.
Balance Your Plate.
Counting crabs & calories or calculating the hypoglycemic index of foods can be complicated! Here’s a simple trick that may help you to start eating better. The "plate method" helps you eat the right mix & amounts of different food groups -- crabs, proteins, & healthy fats. Eating the right mix can help you keep your blood sugar in check & keep your energy steady.
Here's how it works:
Start with a 9- or 10-inch plate.
Fill 1/2 of your plate with non-starchy vegetables such as salad, greens, broccoli, green beans, or beets.
Fill 1/4 of your plate with protein food: lean meat, fish, tofu, eggs, cheese, or poultry.
Fill 1/4 of your plate with a starchy food, such as bread, rice, potatoes, or pasta.
On the side, add a serving of fruit. Also have a cup of non-fat or low-fat milk, low-fat yogurt, or a roll.
This still works if you want to cut portions. It’s a visual to help you remember that even if you eat less, half of the food you eat should be vegetables. Think of meat & starchy foods as side dishes.
Fine-Tune Your Diet.
Gradually, you can start to make other healthy changes once you have one or two under your belt. For example, slowly adjust your diet to swap in healthier food choices.
Instead of mashed potatoes with butter & cream, try a plain baked potato with a little cottage cheese. Or have fish or lean poultry instead of cuts of red meat with lots of fat.
Watching what you eat is one part of living better with diabetes. Be sure to still follow your doctor’s advice to control your blood sugar levels.
Make One Change at a Time.
"When you've spent a lifetime developing eating habits, you can't just flip a switch & change them overnight," says Dee Sandinista, MS, RD, a spokeswoman for the Academy of Nutrition & Dietetics. Instead, Sandinista suggests starting with one change & working from there.
Don’t Skip Meals.
For good blood sugar control, space your meals about four to six hours apart. Eating meals at around the same time each day may also help keep your blood sugar steady.
Spacing carbohydrates evenly throughout the day helps keep your blood sugar level.
Skipping meals isn't a good idea when you have diabetes. This is true even if you're planning on going to a party or event. Don't skip meals to "save" your calories for later. Instead, eat your other meals at the regular time. When you get to the party, try to eat the same amount of carbohydrates you would at a meal. It's fine to have a treat, just don’t go overboard.
Caribs: Cut Portion Size.
You don’t need to cut all crabs -- such as breads, pasta, potatoes, & rice. Take a look at how much you’re eating. To keep your energy steady, you probably just need to eat a little less. Instead of your usual serving size, try having two-thirds the amount. Do this for every meal & snack.
Try cutting back your crab portions for a few weeks. You may notice that your blood sugar levels are lower, & you may even drop a few pounds.
Balance Your Plate.
Counting crabs & calories or calculating the hypoglycemic index of foods can be complicated! Here’s a simple trick that may help you to start eating better. The "plate method" helps you eat the right mix & amounts of different food groups -- crabs, proteins, & healthy fats. Eating the right mix can help you keep your blood sugar in check & keep your energy steady.
Here's how it works:
Start with a 9- or 10-inch plate.
Fill 1/2 of your plate with non-starchy vegetables such as salad, greens, broccoli, green beans, or beets.
Fill 1/4 of your plate with protein food: lean meat, fish, tofu, eggs, cheese, or poultry.
Fill 1/4 of your plate with a starchy food, such as bread, rice, potatoes, or pasta.
On the side, add a serving of fruit. Also have a cup of non-fat or low-fat milk, low-fat yogurt, or a roll.
This still works if you want to cut portions. It’s a visual to help you remember that even if you eat less, half of the food you eat should be vegetables. Think of meat & starchy foods as side dishes.
Fine-Tune Your Diet.
Gradually, you can start to make other healthy changes once you have one or two under your belt. For example, slowly adjust your diet to swap in healthier food choices.
Instead of mashed potatoes with butter & cream, try a plain baked potato with a little cottage cheese. Or have fish or lean poultry instead of cuts of red meat with lots of fat.
Watching what you eat is one part of living better with diabetes. Be sure to still follow your doctor’s advice to control your blood sugar levels.
Benefits Of Lemons
Lemons are a favorite all over the world & an essential food in kitchens everywhere.
“We are living in a world today where lemonade is made from artificial flavors & furniture polish is made from real lemons.”
16 Health Benefits of Lemons:
1.Lemons are alkalizing for the body: Lemons are acidic to begin with but they are alkaline forming on body fluids helping to restore balance to the body’s pH.
2.Lemons are rich in vitamin C & flavoring that work against infections like the flu & colds.
3.Your liver loves lemons: “The lemon is a wonderful stimulant to the liver & is a dis-solvent of uric acid & other poisons, liquefies the bile,” says Dethrone K loss in his book Back to Eden. Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifies.
4.Cleans your bowels: Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste & helping with regularity. Add the juice of one lemon to warm water & drink first thing in the morning.
5.Scurvy is treated by giving one to two ounces of lemon juice diluted with water every two to four hours. In 1747, a naval surgeon named James Lind cured scurvy with fresh lemons. To this day, the British Navy requires ships to carry enough lemons so that every sailor could have one ounce of juice a day. In the past, lemons were replaced with limes; this is where the English got their nickname “limeys".
6.The citric acid in lemon juice helps to dissolve gallstones, calcium deposits, & kidney stones.
7.Vitamin C in lemons helps to neutralize free radicals linked to aging & most types of disease.
8.The lemon peel contains the potent nutrient tangerine, which has been proven to be effective for brain disorders like Parkinson’s disease.
9.In India, Ayurveda medicine values the lemon as a fruit & for its properties. It is sour, warm, promoter of gastric fire, light, good for vision, pungent & astringent.
10.It destroys intestinal worms.
11.When there is insufficient oxygen & difficulty in breathing (such as when mountain climbing) lemons are very helpful. The first man to reach the top of Mt. Everest, Edmund Hillary, said that his success on Mt. Everest was greatly due to lemons.
12.Lemons have powerful antibacterial properties; experiments have found the juice of lemons destroy the bacteria of malaria, cholera, diphtheria, typhoid & other deadly diseases.
13.Blood vessels are strengthened by the vitamin P (riboflavin) in lemon thus prevents internal hemorrhage. Also, making it useful in treating high blood pressure.
14.The symptoms of eye disorders, including diabetic osteopathy have been shown in research to improve due to the rut-in, found in lemons.
15.Lemons contain 22 anti-cancer compounds, including naturally occurring limousine; oil which slows or halts the growth of cancer tumors in animals & flavoring triglycerides which stop cell division in cancer cells.
16.According to The Reams Biological Ionization Theory (RB TI), the lemon is the ONLY food in the world that is anionic (an ion with a negative charge). All other foods are cat ionic (the ion has a positive charge). This makes it extremely useful to health as it is the interaction between anions & cations that ultimately provides all cell energy.
Benefits Of Amla
The Amla or Neelikkai (Phyllanthus Embilca) is also called Amalka in Hindi.
In Sanskrit its name is Amalaki, which translates as ‘the sustainer’ or ‘the fruit where the goddess of prosperity presides’.
The English term for Amla is Indian gooseberry.
Health benefits of the Indian Gooseberry or Amla can be attributed to the high vitamin C content.
Amla juice contains nearly twenty times as much vitamin C as orange juice.
One small Amla is equals to 2 Oranges if compared with Vitamin C.
The Vitamin C in the Amalaki fruit is bonded with tannins that protect it from being destroyed by heat or light.
Ayurved says that regular use of Amla can a help us live more than 100 years, a healthy life.
Amla the richest natural source of vitamin C.
It tastes sour. Both dried & fresh fruits can be used.
The fresh fruit contains more than 80% water, protein, minerals, carbohydrates & fiber
It contains many minerals & vitamins like Calcium, Phosphorus, Iron, Carotene & Vitamin B Complex. Amla is also a powerfulantioxidant agent.
The Indian Gooseberry belongs to the Euphorbiaceae family.
It is also a very important ingredient in the famous Chyavanaprash, & a constituent of Triphala (three fruits) powder.
The Amla fruit tree has been worshipped in India from ancient times as the ‘Earth Mother’.
In Chinese traditional therapy, Amla fruit is called Yuganzi which is used to cure throat inflammation.
The nutrition values of Amala are:
1. moisture, 91.4;
2. mineral matter, 0.7;
3. fiber, 3.4; calorie,
4. 96 (energy);
5. protein, 0.9;
6. fat, 0.1;
7. carbohydrate, 6.9g.
8. calcium, 34;
9. iron, 1.2;
10. vitamin B-1, 0.02;
11. vitamin B-2, 0.08,
12. vitamin C 463 mg. /100gms.
Common Names of Amla
1. Hindi - Aamla2. English - Gooseberry , Emblic Myrobalam
3. Latin - Emblica offcinalis Gaerte
4. Sanskrit - Amalki, Dhatri, amalika
5. Gujarati - Aamla
6. Punjabi - Olay
7. Assamese -Amlakhi
8. Odiya - Aanla
9. Tamil - Nellikkai
10. Kannada - Nellikkaai
11. Telugu - Usiri
12. Malayalam- Nellikka
13. Marathi - Aavalaa
14. Bangla - Amloki
15. Chinese - Anmole
16. Nepali - Amala
Following are the Health benefits, advantages of Amla.
Daily consumption is about 2 to 3 amla's preferably morning time.
Can also be consumed in the form of Juice.
Amla Candy is the dried form of Amla Fruit in Sugar Syrup.
1. Amla is a vrishya herb, which means that it enhances all the seven tissues (dhatus), including thereproductive tissue.
2. Amla is useful in treating skin diseases. it has sheet virya in potency. It inhibits pitta & thus helps in getting relief from all the skin disorders caused by pitta .
3. Scientists at the Ferrara University in Italy have found that amla extracts slow the activity of osteoclasts, the cells that break down bone.
4. Amla powder helps to clear pimples & acne.
5. Amla prevents health related hyperlipidaemia through attenuating oxidative stress in the ageing process.
6. Applying the paste of ground seeds of Amla mixed with lemon- especially on the roots of the hair & washing after half an hour will clear the lices from the hair.
7. It enriches hair growth & hair pigmentation. It strengthens roots of hair, maintains color.
8. Amla powder prevents dandruff.
9. Amla Protects the body from radiation.
10. It helps in chronic cough, child hood, tuberculosis & allergic asthma .
11. Taking Amla juice with honey is good for improving eyesight.
12. Amla is rich in antibacterial qualities; it helps the body fight better against infection & also builds up your immunity, which makes you more resistant to diseases.
13. Amla stimulate the isolated group of cells that secrete the hormone insulin. Thus it reduces blood sugar in diabetic patient. Amla Juice with a pinch of turmeric twice a day before each meal.
14. Amla strengthens heart muscles.
15. It improves body resistance.
16. Due to its strong, cooling & laxative properties Amla is useful for remedies for diarrhea & dysentery. The dried Amla fruit is astringent & useful in cases of diarrhea & dysentery.
17. Amla helps to get relief for gastric syndrome & hyperchlorhydria (burning sensation in abdomen).
18. fever.
19. liver disorder , Amla is excellent live tonic.
20. If you take powder of Amlaki mixed with sugar in milk, about two time everyday, you will be cured of acidity completely.
21. The application of a small quantity of Amla oil to the head before bathing removes diseases of the eyes, night blindness & bilious giddiness.
22. Indigestion - Dried Amla is an excellent digestive, which can be consumed after meals.
23. Taking fresh Amla juice with half tsp of ghee & 1 tsp. of honey & 100 gms. of milk-after lunch helps in curing piles problem.
24. anemia.
25. It provides nourishment to the nerves & is helpful in paralytic situation.
26. urinary problems.
27. respiratory problems.
28. cerebral, gastro.
29. cardiovascular illness.
30. It lowers cholesterol level.
31. Amla juice or powder with honey purifies blood.
32. It increases red blood cell production
33. Amla increases Hemoglobin.
34. Amla strengthens teeth & nails.
35. Amla helps to reduce menstrual disorders. Keeps it regular.
36. It also acts as anti-inflammatory agent thereby suppresses swelling & pain.
37. Amla confection is used in syphilis, flatulence, bronchitis, asthma & consumption.
38. To prevent or cure diabetes take a fresh one-fourth cup of Amla or a tea spoon of Amla powder with a tea spoon of turmeric powder everyday.
39. Amla is rich in chromium, which makes it very beneficial for diabetics.
40. Amla & the Jamun fruit are mixed together, this mixture when taken in a teaspoon two time a day, can help in curing diabetes.
41. To get relief from acidity, mix one gram of amla powder with some sugar & add it to a glass of water drink it twice a day.
42. It supports strength of heart & lungs.
43. Amla is good for Brain. To revitalize brain take a cupful of sugarless milk with the murabba of Amla.
44. Amla helps to improve memory.
45. Taking Amla powder with radish helps in checking stone in bladder by breaking the stones & throwing it out with urine.
46. Amla is helpful in lowering cholesterol & blood sugar level.
47. Amla with honey every day for one mouth cures the problem of leucorrhoea.
48. Amla also helps boost protein metabolism. As amla enhances metabolism, it helps you lose weight faster.
49. Amla supports the reproductive systems of both men & women & can help overcome difficulty in conceiving.
50. Amla revitalizes the semen. It helps in improving quality of sperms due to its sweet vipaka property.
According to U.S. RDA, daily intake of dietary vitamin C is as below:
1. Infants (age below 1 year): 30 to 35 mg
2. Children (age 1 to 14 years): 40 to 50 mg
3. Adolescent (age 15 to 18 years): 65 to 75 mg
4. Men (age over 18 years): 90 mg
5. Women (age over 18 years): 75 mg
Benefits Of Sunlight
This time of year, everyone wants to be outside. It feels so good to have the warm sun on our bare skin. If you haven’t heard that being out in the sun, unprotected by sunscreen, puts you at risk for wrinkles, at best, & skin cancer, at worst, then you've probably been living under a rock!
However, while most people are aware of the dangers of too much sun, many don’t realize that sunlight confers enormous health benefits as well. Keeping in mind that you need to protect your skin with a high-quality sunscreen when you go outdoors, let’s look at some of the surprising benefits of sunlight.
Sunlight is beneficial for Alzheimer’s patients.
Clinical research has shown that exposure to full-spectrum light throughout the day coupled with darkness at night can help improve some aspects of Alzheimer’s disease—reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, & decreasing nighttime activity in these patients.
Sunlight may lower risk for multiple sclerosis.
MS is more common in populations that live farther from the equator. People who move from a low-risk area to a high-risk area before the age of 15 acquire a higher risk of developing MS, whereas those who make the same move after adolescence retain a lower risk. These observations suggest that environmental exposure, & in particular, early sunlight exposure (which is correlated with vitamin D levels) in the first two decades of life, influences the risk of developing MS. Related to this finding, several European population studies observed that there is a lower risk of MS for births occurring after October & a higher risk for MS for births occurring after May. This suggests that maternal levels of vitamin D during the third trimester of pregnancy may influence risk of MS.
Sunlight helps heal psoriasis.
Exposure to sunlight is extremely beneficial for individuals with psoriasis. In one study, an outdoor four-week sunbathing therapy was shown to promote significant clearance of psoriasis symptoms in 84 percent of subjects.
Sunlight can ease mild depression.
There has been a lot of research on the link between sunlight & mood. One solid study found that sunlight actually increases levels of a natural antidepressant in the brain. On sunny days, the brain produces more of the mood-lifting chemical serotonin than on darker days.
Sunlight contributes to bone health in older adults.
It is well known that vitamin D stimulates the absorption of bone-strengthening calcium. The process of vitamin D manufacture begins when sunlight changes the 7-dehydrocholesterol in the skin into vitamin D3. Emerging research is showing a direct correlation between both bone density & blood levels of vitamin D3. Higher blood levels of vitamin D3 are associated with a lower rater of fractures of virtually all types; lower blood levels of vitamin D3 are associated with a higher rate of fractures of all types.
Sunlight can improve sleep quality.
When sunlight hits your eyes, your optic nerve sends a message to the gland in the brain that produces melatonin (a hormone that helps you sleep); the gland decreases its secretions of melatonin until the sun goes down again. In other words, exposure to sunlight during the day increases the natural production of melatonin at night. Low levels of melanin production are linked to poor sleep quality, especially in older adults.
However, while most people are aware of the dangers of too much sun, many don’t realize that sunlight confers enormous health benefits as well. Keeping in mind that you need to protect your skin with a high-quality sunscreen when you go outdoors, let’s look at some of the surprising benefits of sunlight.
Sunlight may help prevent cancer.
It’s not just plants that metabolize sunlight. Humans do too. Through a complex process, our bodies turn sunlight into life-giving vitamin D. The connection between vitamin D deficiency & cancer was first made by Drs. Frank & Cedric Garland from the University of California, San Diego. After finding that the incidence of colon cancer was nearly three times higher in New York than in New Mexico, the Garland brothers hypothesized that lack of sun exposure, resulting in a vitamin D deficiency, played a role. Research now indicates that being deficient in vitamin D increases the risk of many cancers, especially breast & colon. For example, a four-year, placebo-controlled study involving 1,179 postmenopausal women concluded that vitamin D supplementation produced a dramatic 60% drop in the risk of developing any form of cancer.Sunlight is beneficial for Alzheimer’s patients.
Clinical research has shown that exposure to full-spectrum light throughout the day coupled with darkness at night can help improve some aspects of Alzheimer’s disease—reducing agitation, increasing sleep efficiency, decreasing nighttime wakefulness, & decreasing nighttime activity in these patients.
Sunlight may lower risk for multiple sclerosis.
MS is more common in populations that live farther from the equator. People who move from a low-risk area to a high-risk area before the age of 15 acquire a higher risk of developing MS, whereas those who make the same move after adolescence retain a lower risk. These observations suggest that environmental exposure, & in particular, early sunlight exposure (which is correlated with vitamin D levels) in the first two decades of life, influences the risk of developing MS. Related to this finding, several European population studies observed that there is a lower risk of MS for births occurring after October & a higher risk for MS for births occurring after May. This suggests that maternal levels of vitamin D during the third trimester of pregnancy may influence risk of MS.
Sunlight helps heal psoriasis.
Exposure to sunlight is extremely beneficial for individuals with psoriasis. In one study, an outdoor four-week sunbathing therapy was shown to promote significant clearance of psoriasis symptoms in 84 percent of subjects.
Sunlight can ease mild depression.
There has been a lot of research on the link between sunlight & mood. One solid study found that sunlight actually increases levels of a natural antidepressant in the brain. On sunny days, the brain produces more of the mood-lifting chemical serotonin than on darker days.
Sunlight contributes to bone health in older adults.
It is well known that vitamin D stimulates the absorption of bone-strengthening calcium. The process of vitamin D manufacture begins when sunlight changes the 7-dehydrocholesterol in the skin into vitamin D3. Emerging research is showing a direct correlation between both bone density & blood levels of vitamin D3. Higher blood levels of vitamin D3 are associated with a lower rater of fractures of virtually all types; lower blood levels of vitamin D3 are associated with a higher rate of fractures of all types.
Sunlight can improve sleep quality.
When sunlight hits your eyes, your optic nerve sends a message to the gland in the brain that produces melatonin (a hormone that helps you sleep); the gland decreases its secretions of melatonin until the sun goes down again. In other words, exposure to sunlight during the day increases the natural production of melatonin at night. Low levels of melanin production are linked to poor sleep quality, especially in older adults.
Fruit Nutrition In Our Daily Diet.
The term one fruit serving is about 250 g of cleaned, edible-portion of the fruit, excluding discards like peel, seeds, etc.
Include seasonal fruits in the daily diet. Variety of fruit's type, color, & flavor should be encouraged to get maximum health benefits. Yellow & orange color fruits are rich sources of a & ß carotenes, zea-xanthin & crypt o-xanthin, while blue, black colored like black or blueberries are a good source of poly-phenolic anthocyanin anti-oxidants.
Selection Of Fruits.
To avail maximum fruit nutrition benefits eat organic produce. Many "wild" varieties of berries & "tropical tree" fruits have still not treated with any kind of fertilizers or chemicals & can be readily purchased from local farm owners. Organic fruits tend to be smaller; however, they feature special flavor & richness in vitamins, minerals & stuffed with numerous anti-oxidants.
In the store, however, choose fruits that feature freshness, bright in color & flavor & feel heavy in your hands. Look carefully for blemishes, spots, molds, & signs of insecticide spray. Buy whole fruits instead of section of them (for example, buy a small size watermelon instead of a section of big size melon).
Dry Fruits.
Dry fruits are rich source of nutrients such as vitamins & minerals. Consumption of some dry fruits daily enhances the overall bioavailability of nutrients. Try raisins (dried grapes), apricots, dates, figs, tamarind..., which are indeed very good in iron, calcium, zinc, selenium & manganese. In addition, mixing dry fruits with some fresh fruits would help you get vitamin C which in-turn facilitates complete absorption of iron inside the stomach.
How To Use Fruits.
Barring few fruits like berries, try to wash them soon after shopping. Rinse them in salt water for few minutes & then wash in cool running water until you are satisfied with complete cleanliness. This way, you make sure that the fruit you eat is rid-off dust, sand & any residual chemical spray. Eat them while they are fresh because, certain fruits have very short shelf life & the health benefiting properties of fruit declines with time. If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, & to get maximum fruit nutrition benefits.
If you need to store them, place them in plastic wrappings or in zip pouches to keep them fresh for short periods until you use them. Eat fruits as a whole without any additions to get their original flavor, taste, & to get maximum fruit nutrition benefits.
Nine Tips For The Treatment Of Long Hair
- Washing alone will not do for any long hair. You must use a conditioner after every shampoo & a special hair treatment once a week .
- Comb your hair before washing it . Shampooing then causes fewer tangles & knots.
- Never gather wet hair in a ponytail . Loosely hanging hair dries faster. In addition, wet hair is especially sensitive to ‘mistreatment’. Even a simple scrunchy (rubber hair tie) will cause damage.
- Never rub your hair when toweling it dry. Instead, press a towel against the top of your hair & push it slowly toward the tips of your hair. This absorbs the water & maintains a smooth dandruff layer.
- Metal barrettes (hair slides) or rubber rings without fabric cover are an absolute no-no. Over time, they will destroy the dandruff layer & lead to brittle hair or breakage.
- Let your hair down at home: Be gentle with your hair by avoiding hairdos like ponytails, pigtails or braids. Wear an Alice band (avoid hair bands made of plastic) if you don’t like your hair hanging in your face.
- Allow your hair to air-dry as often as possible.
- Whenever possible, select the cold settings when using a blow dryer. If you do have to use hot air keep a distance of at least 6// between your scalp & the blow dryer nozzle.
- Brushing with natural bristles produces the most beautiful luster. Brushes with the most natural bristles per square inch produce the most beautiful luster.
Swimming Benefits
cholesterol levels, improve digestion and keep you well toned. Swimming can also build
cardio-respiratory fitness and muscle mass, help those suffering from asthma or arthritis,
help you to lose weight and be used for injury rehabilitation. And for those worn out by
constant interruptions, you can't swim with i Pods, cellphones or any other electronic
gadget, leaving you to your own thoughts and improving your mental clarity. Swimming for
fitness is something that's ideal for a wide group of people––water buoyancy is very
forgiving of weight, injury and weakness in the human body, offering a low-impact exercise choice. If you have easy access to a suitable pool or swimming area, then staying fit by swimming might be an ideal choice for you.
Green Tea
Here’s a list of some of its amazing benefits — benefits that you may not have been aware of. Some of these benefits are still being debated, so please do your own research if you like to use green tea for medicinal purposes.
Weight Loss.
Green tea increases the metabolism. The polyphenol found in green tea work to intensify levels of fat oxidation & the rate at which your body turns food into calories.
Diabetes.
Green tea apparently helps regulate glucose levels slowing the rise of blood sugar after eating. This can prevent high insulin spikes & resultant fat storage.
Skincare.
Green tea can apparently also help with wrinkles & the signs of aging, This is because of their antioxidant & anti-inflammatory activities. Both animal & human studies have demonstrated that green tea applied topically can reduce sun damage.
Top 10 Reasons To Exercise In The Morning
If I had to pick a single factor that I thought
was most important in a successful exercise or
weight loss program, it would be to exercise first
thing in the morning - every morning! Some mornings,
you may just be able to fit in a 10 minute walk,
but it's important to try to do something every
morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.
2. When you exercise early in the morning, it
"jump starts" your metabolism & keeps it elevated
for hours, sometimes up to 24 hours! That means
you're burning more calories all day long just
because you exercised in the morning!
3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have &
haven't exercised in the morning.
4. Many people find that morning exercise
"regulates" their appetite for the day - that they
aren't as hungry & that they make better food
choices. Several people have told me that it puts
them in a "healthy mindset."
5. If you exercise at about the same time every
morning, & ideally wake-up at about the same
time on a regular basis, your body's endocrine
system & circadian rhythms adjust to that.
Physiologically, some wonderful things begin to
happen; A couple of hours *before* you awaken,
your body begins to prepare for waking & exercise
because it "knows" it's about to happen. Why?
Because it "knows" you do the same thing just about
everyday. You benefit from that in several ways..
a) It's MUCH easier to wake-up. When you wake-up
at different times everyday, it confuses your
body & thus it's never really "prepared"
to awaken.
b) Your metabolism & all the hormones involved
in activity & exercise begin to elevate
while you're sleeping. Thus, you feel more
alert, energized, & ready to exercise when
you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood
flow to muscles, etc.
6. For many people, that appointed time every
morning becomes something they look forward to.
It's time they've set aside to do something
good for themselves - to take care of their body,
mind, & soul. Many find that it's a great time
to think clearly, pray, plan their day, or just
relax mentally.
7. Research has demonstrated that exercise
increases mental acuity. On average it lasts
four to ten hours after exercise! No sense in
wasting that brain power while you're sleeping. :)
8. Exercise first thing in the morning is really
the only way to assure that something else won't
crowd exercise out of your schedule. When your days
get hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult,
anyone can get up 30 to 60 minutes earlier to
exercise (if it's a priority in your life). If
necessary, you can go to sleep a little earlier.
Also, research has demonstrated that people who
exercise on a regular basis have a higher quality
of sleep & thus require less sleep!
10. You'll feel GREAT! DO IT! :)
copyright 2004 by Greg Landry, M.S.
Author & exercise physiologist, Greg Landry,
offers free weight loss & fitness success stories
& targeted, highly effective weight loss programs
for women, men, type 2 diabetics, & people with
slow metabolisms & hypothyroidism.
was most important in a successful exercise or
weight loss program, it would be to exercise first
thing in the morning - every morning! Some mornings,
you may just be able to fit in a 10 minute walk,
but it's important to try to do something every
morning.
So why mornings?...
1. Over 90% of people who exercise *consistently*,
exercise in the morning. If you want to exercise
consistently, odds are in your favor if you exercise
first thing in the morning.
2. When you exercise early in the morning, it
"jump starts" your metabolism & keeps it elevated
for hours, sometimes up to 24 hours! That means
you're burning more calories all day long just
because you exercised in the morning!
3. When you exercise in the morning you'll be
*energized* for the day! Personally, I feel
dramatically different on days when I have &
haven't exercised in the morning.
4. Many people find that morning exercise
"regulates" their appetite for the day - that they
aren't as hungry & that they make better food
choices. Several people have told me that it puts
them in a "healthy mindset."
5. If you exercise at about the same time every
morning, & ideally wake-up at about the same
time on a regular basis, your body's endocrine
system & circadian rhythms adjust to that.
Physiologically, some wonderful things begin to
happen; A couple of hours *before* you awaken,
your body begins to prepare for waking & exercise
because it "knows" it's about to happen. Why?
Because it "knows" you do the same thing just about
everyday. You benefit from that in several ways..
a) It's MUCH easier to wake-up. When you wake-up
at different times everyday, it confuses your
body & thus it's never really "prepared"
to awaken.
b) Your metabolism & all the hormones involved
in activity & exercise begin to elevate
while you're sleeping. Thus, you feel more
alert, energized, & ready to exercise when
you do wake-up.
c) Hormones prepare your body for exercise by
regulating blood pressure, heart rate, blood
flow to muscles, etc.
6. For many people, that appointed time every
morning becomes something they look forward to.
It's time they've set aside to do something
good for themselves - to take care of their body,
mind, & soul. Many find that it's a great time
to think clearly, pray, plan their day, or just
relax mentally.
7. Research has demonstrated that exercise
increases mental acuity. On average it lasts
four to ten hours after exercise! No sense in
wasting that brain power while you're sleeping. :)
8. Exercise first thing in the morning is really
the only way to assure that something else won't
crowd exercise out of your schedule. When your days
get hectic, exercise usually takes a back seat!
9. If finding time to exercise is difficult,
anyone can get up 30 to 60 minutes earlier to
exercise (if it's a priority in your life). If
necessary, you can go to sleep a little earlier.
Also, research has demonstrated that people who
exercise on a regular basis have a higher quality
of sleep & thus require less sleep!
10. You'll feel GREAT! DO IT! :)
copyright 2004 by Greg Landry, M.S.
Author & exercise physiologist, Greg Landry,
offers free weight loss & fitness success stories
& targeted, highly effective weight loss programs
for women, men, type 2 diabetics, & people with
slow metabolisms & hypothyroidism.
Try This Tip
صحت مند اور طاقتور رہنے کی خوراک
دودھ ابال کر ٹھنڈا کریں پھر اس میں کھجور کو گٹھلیاں
اجزا دودھ ایک پاوَ ، کھجور پانچ عدد ، کیلے تین عدد۔
دودھ ابال کر ٹھنڈا کریں پھر اس میں کھجور کو گٹھلیاں
نکال کر ڈالیں اور چھلے ہوے کیلے جگ میں ڈال کر اچھی
طرح بلویں ، بس ملک شیک تیار ہے۔ دودھ حسب موسم نیم
گرم ڈالیں یا گرمیوں میں برف ڈال کر استعمال کریں۔ بہترین
خوراک ہے ، انسان کو چاق و چوبند رکھتی ہے۔ کمزوری کو
زایل کرتی ہے۔ نیا اور صالح خون پیدا کرتی ہے۔ ہر عمر میں
یکسان مفید ہے۔ دن بھر کام کاج کی تھکن زایل کرنے کا ایک
مفید ٹانک ہے۔ نقصان کچھ بھی نہیں بس مفید ہی مفید ہے۔
Try This Tip
جسمانی کمزوری کو دور کرنے کی خوراک
اجزا دودھ ایک پاوَ ، شھد تین کھانے کے چمچ کچا انڈا ایک عدد۔
طریقہ ابلا ہوا نیم گرم دودھ لے کے اس میں شہد شامل
کریں بعدازاں انڈا ڈال کر خوب اچھی طرح پھینٹیں۔
رات سونے سے دو گھنٹے پہلے نوش کریں۔
فواید: بچوں ، جوانوں اور بوڑھوں میں یکساں مفید ہے۔
جسمانی کمزوری کو زایل کرتا ہے۔ اس کے استعمال
سے بچے مضبوط اور صحت مند ہو جاتے ہیں۔
بوڑھوں کے لیے عصاےُ پیری کی حیثیت رکھتا
ہے۔ اس کے کچھ عرصہ متواتر استمعال کے بعد
جُھکی ہویی کمر سیدھی ہو جاتی ہے۔ تازہ اور صالح
خون پیدا ہوتا ہے۔ نَے شادی شدہ جوانوں کے لیے بہترین
غذا ہے۔ تجربہ کیجیے اور اس کے عوض ہمیں صرف
دوعاوَں میں یاد رکھیں۔
Ulcer Of Stomach
معدے کا السر
معدے کا السر اور آنتیں کا اصل سبب معدے میںتیزابیت کا بڑھنا ہے۔ بڑھی ہویی تیزابیت معدے کی اندرونی
جھلی پر اثر انداز ہوتی ہے اور معدے میں زخم پیدا ہو
جاتے ہیں۔ موجودہ دور کے تیز مصالحہ دار غذایں فاسٹ فوڈذ
اور سوڈے کی بوتلیں اس تیزابیت کو بڑھانے کا سبب بنتی ہیں
منشیات مثال کے طور پر شراب ، بھنگ ، چرس ، مین پوری
گٹکا ، نسوار ، سیگرٹ اور تمباکو کی دیگر مصنوعات بھی اس
مرض کے اہم اسباب میں سے ہیں۔گرم مزاج لوگوں کا ذہنی تفکرات
یا کسی ذہنی صدمے کی وجہ سے کم کھانا بھی اس مرض
کا ایک اہم نفسیاتی سبب ہے۔
Salad
سلاد
"معدہ اور آنتوں کے السر سے بچاو کے لیے"
بندگوبھی مشہور سبزی ہے۔ اس کی دو اقسام ہیں ایک سرخ
اور دوسری سبزقسم۔
بطور سلاد کے اس کا استعمال کسی تعارف کا محتاج نہیں ہے۔
بندگوبھی نظامِ ہضم کوتقویت دیتی ہے اورقوت مداقعت میں اضافہ
کرتی ہے۔
یہ غذایت سے بھرپور ترکاری ہے جو وٹامن سی اور کیلشیم کا
بڑا سستا ذریعہ ہے۔ جس کی بدولت ہڈیوں اور دانتوں کی نشوونما
ہوتی ہے۔ جدید تحقیق کے مطابق بندگوبھی سرطان کے پیش آمدہ
خطرے کو زایل کرتی ہے۔
چقندر
چقندر میں قدرتی طود پر فولاد کی معقول مقدار پایی جاتیہے اسی لیے کچھ عرصہ چقندر کا مستقل استعمال رنگت
کو سرخ کر دیتا ہے۔ بدن کے فضلات کوخارج کرتا ہے
یرقان بدہضمی اور معدے کا السر و انتڑیوں کے لیے
فایدہ مند ہے۔ چقندر میں حیاتین اور نشاستہ کی کیثر مقدار موجود
ہوتی ہے جو پکا کر کھایی جانے والی سبزیوں کی نسبت بہتر
غذایت کے حصول کا ذدیعہ ہے۔
کھیرا
استعمال ہوتا ہے۔ لیکن اس کی طبی افادیت سے بہت کم لوگ
واقف ہیں۔ پیشاب کی جلن کو زایل کرتا ہے معدے کے السر
اور آنتوں میں پیٹ کے درد اور جلن کو سکون دیتا ہے۔
بخاروں کو توڑتا ہے۔ پیلیا کے لیے اکسیر ہے۔
اس کے کثرت استعمال سے بدن کے سارے فاسد مادے پیشاب
کے راستے خارج ہو جاتے ہیں۔ اس طرح جلد کے داغ دور ہوکر
چہرہ صاف ہو جاتا ہے۔
How You Can Balance Your Blood Sugar?
It is important to try & maintain your blood sugar at a fairly consistent level. If your blood sugar levels fluctuate a lot, then it can lead to feelings of fatigue & ultimately the possibility of developing late onset diabetes.
Sugar is insidious.
You may not add sugar to your food, however if you buy any pee-prepared food, it may have “hidden” sugar. Look out for glucose, maltose, lactose & fructose which are all names for sugar. Also avoid products which contain high fructose corn syrup. Look at the label before you buy a product, if sugar is near the top of the list, & then do not buy.
Some so called diet bars which proclaim that they are low in fat, list sugar as the most abundant ingredient! A well known brand of muesli has sugar as it is third most abundant ingredient.
Sugar: Pure, white & deadly!
Sugar acts like a poison on your system. As a food source it has been stripped of all its minerals, proteins, vitamins leaving a simple, refined carbohydrate.
Without the natural constituents of protein, vitamins & minerals your body can't properly metabolize the refined
sugar. This leads to the accumulation of acid in the brain & nervous system & the abnormal sugars accumulate in your red blood cells which interferes with cell respiration. Simply put, the cells cannot get enough oxygen to survive & function properly & in time will die off, this leads to degenerative disease.
Regular intake of sugar leads to an acidic state in your body. This leads to calcium being filtered from bones & teeth to correct the acid inbalance. Excess sugar is stored in the liver. When its stores are filled the excess sugar is then stored as fatty acids in your most inactive areas i.e. the stomach, thighs, bottom & breast. When your fat stores in these areas are full, fatty acids are then distributed around your organs, leading to slow down of organ function & degeneration.
If you feel you must sweeten drinks & food then use Xylitol, which is a natural plant based sweetener & weight for weight, it is nine times sweeter than sugar. It has the added benefit of actually promoting the health of your teeth & gums.
It is available under the brand names of Total Sweet & Xylobrit from good health food stores. Some artificial sweeteners has been found by researchers to be neurotoxic, that is they can damage the brain & the nervous system. Most people take artificial sweeteners because they believe it will help them to lose weight by avoiding adding sugar to their food or drinks. However, artificial sweeteners cause havoc in your system.
Whenever you eat something sweet such as a carbohydrate or sugar, your body releases insulin to regulate your blood sugar level & transport excess sugar to fat cells for storage. Your body dosn't know that artificial sweeteners are just chemicals with no nutritional value & the sugary taste prompts it to release insulin. However, when the food containing the sweetener arrives in the small intestine, messages are sent to your brain to say “you lied to me, there’s no nutrition in this food”. Your brain then sends out messages instructing you to eat more because your nutritional needs havn't been satisfied!
Look out for hidden sugar & sweeteners in breakfast cereals, baked beans, bread, canned drinks, sauces, yogurt, fruit juices, ready-made meals & cereal bars. Also be aware that alcohol acts like a simple sugar & is absorbed directly into the bloodstream from the stomach.
Sugar is insidious.
You may not add sugar to your food, however if you buy any pee-prepared food, it may have “hidden” sugar. Look out for glucose, maltose, lactose & fructose which are all names for sugar. Also avoid products which contain high fructose corn syrup. Look at the label before you buy a product, if sugar is near the top of the list, & then do not buy.
Some so called diet bars which proclaim that they are low in fat, list sugar as the most abundant ingredient! A well known brand of muesli has sugar as it is third most abundant ingredient.
Sugar: Pure, white & deadly!
Sugar acts like a poison on your system. As a food source it has been stripped of all its minerals, proteins, vitamins leaving a simple, refined carbohydrate.
Without the natural constituents of protein, vitamins & minerals your body can't properly metabolize the refined
sugar. This leads to the accumulation of acid in the brain & nervous system & the abnormal sugars accumulate in your red blood cells which interferes with cell respiration. Simply put, the cells cannot get enough oxygen to survive & function properly & in time will die off, this leads to degenerative disease.
Regular intake of sugar leads to an acidic state in your body. This leads to calcium being filtered from bones & teeth to correct the acid inbalance. Excess sugar is stored in the liver. When its stores are filled the excess sugar is then stored as fatty acids in your most inactive areas i.e. the stomach, thighs, bottom & breast. When your fat stores in these areas are full, fatty acids are then distributed around your organs, leading to slow down of organ function & degeneration.
If you feel you must sweeten drinks & food then use Xylitol, which is a natural plant based sweetener & weight for weight, it is nine times sweeter than sugar. It has the added benefit of actually promoting the health of your teeth & gums.
It is available under the brand names of Total Sweet & Xylobrit from good health food stores. Some artificial sweeteners has been found by researchers to be neurotoxic, that is they can damage the brain & the nervous system. Most people take artificial sweeteners because they believe it will help them to lose weight by avoiding adding sugar to their food or drinks. However, artificial sweeteners cause havoc in your system.
Whenever you eat something sweet such as a carbohydrate or sugar, your body releases insulin to regulate your blood sugar level & transport excess sugar to fat cells for storage. Your body dosn't know that artificial sweeteners are just chemicals with no nutritional value & the sugary taste prompts it to release insulin. However, when the food containing the sweetener arrives in the small intestine, messages are sent to your brain to say “you lied to me, there’s no nutrition in this food”. Your brain then sends out messages instructing you to eat more because your nutritional needs havn't been satisfied!
Look out for hidden sugar & sweeteners in breakfast cereals, baked beans, bread, canned drinks, sauces, yogurt, fruit juices, ready-made meals & cereal bars. Also be aware that alcohol acts like a simple sugar & is absorbed directly into the bloodstream from the stomach.
Two Tips For Low Blood Pressure
There are a large number of people are affected by low blood pressure all-inclusive & some of people don't realize that they are suffering from it & often dismiss it as an one-off case of feeling wobbly or ill. It could be a sign of a serious issue with the heart, endocrine or even signal neurological ailments. Dangerous low blood pressure can blocking oxygen & vital nutrients from flowing to the brain so be cautious about it. Here is a homemade tips for making your blood pressure low.
1.Eating Two dates daily is advantageous for low blood pressure patients.
2.Eat UN cook beetroots without skin also advantageous for low blood pressure patients.
1.Eating Two dates daily is advantageous for low blood pressure patients.
2.Eat UN cook beetroots without skin also advantageous for low blood pressure patients.
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