How To Remedy Sleep Deprivation in 10 Ways

People tend to work and be productive all day that they take for granted sleeping.  They sleep because their eyes just won’t open as much as they wanted too.  Sleep deprivation can cause a lot of health problems and are causes detrimental effects in your mood, ability to focus and more.

Why Do We Need Adequate Sleep to Perform
The study from the University of Rochester found that when you sleep, your brain removes toxic proteins from its neurons that are by-products of neural activity when you’re awake. Unfortunately, your brain can remove them adequately only while sleeping. So when you don’t get enough sleep, the toxic proteins remain in the brain cells,  impairing your ability to think something no amount of substance can fix.  Not having enough sleep slows your ability to process information and problem solving skills, creativity, and catapults your stress levels and emotional reactivity.

What Sleep Deprivation Causes to Your Health

Your body overproduces the stress hormone cortisol when it’s sleep deprived. While excess cortisol has negative health effects that come from the havoc it wreaks on your immune system, making you look older, because cortisol breaks down skin collagen, the protein that keeps skin smooth and elastic. In men specifically, not sleeping enough reduces testosterone levels and lowers sperm count.   Not getting enough sleep makes you fat. Yes, because sleep deprivation compromises your body’s ability to metabolize carbohydrates and control food intake. When you sleep less, there’s a lot of time for you to eat more and have more difficulty burning the calories you consume. Sleep deprivation makes you hungrier by increasing the hormone ghrelin and makes it harder for you to get full by reducing levels of the hormone leptin.

How Much Is Enough Sleep?
It is still true that most people need 7 to 9 hours of sleep a night to get sufficiently rested. Few people are at their best with less than 7 hours, and few require more than 9 without an underlying health condition.  A recent survey of Inc. 500 CEOs found that half of them are sleeping less than 6 hours a night. And the problem doesn’t stop at the top. According to the Centers for Disease Control and Prevention, a third of U.S. workers get less than 6 hours of sleep each night, and sleep deprivation costs U.S. businesses more than $63 billion annually in lost productivity.

What would you do get sufficient sleep?
1.  Avoid the Sleeping Pills
Any substance that sedates you, be it Benadryl or Valium, these greatly disrupt your brain’s natural sleep process. Bet you didn’t realize that it gives you some really strange dreams.  Anything that interferes with the brain’s natural sleep process has consequences for the quality of your sleep. Many of the strategies that follow eliminate factors that disrupt this recovery process. Try some of the other strategies that will make it easier for you to fall asleep naturally and reduce your dependence upon sedatives like cutting down on caffeine, avoiding work at night.

2. Cut Down Drinking Caffeine (at Least after Lunch)
Caffeine is a powerful stimulant that interferes with sleep because it increases adrenaline production and blocking sleep-inducing chemicals in the brain. You can have a very good quality of sleep if caffeine intake is lessen before bedtime or really avoiding it.  Remember that caffeine has a 6-hour half-life, which means it takes a full 24 hours to work its way out of your system. When you do finally fall asleep, the worst is yet to come. Caffeine disrupts the quality of your sleep by reducing rapid eye movement (REM) sleep, the deep sleep when your body recuperates most. When caffeine disrupts your sleep, you wake up the next day with a cognitive and emotional handicap. You’ll be naturally inclined to grab a cup of coffee or an energy drink to try to make yourself feel more alert, which very quickly creates a vicious cycle.

3.  Avoid Blue Light at Night

Sunlight contains this blue light, high concentration.  This short-wavelength blue light plays an important role in your mood, energy level, and sleep quality. When your eyes are exposed to it directly the blue light stops production of the sleep-inducing hormone melatonin and makes you feel alert. This is great, and exposure to morning sunlight can improve your mood and energy levels. If the sun isn’t an option for you, and hate to wake up with this, try a blue light device.  Our favourite devices like tablets, mobile phones, laptops and TVs emit blue light, that’s why you really can’t easily fall asleep while using them.

4.  Try to Wake Up at the Same Time Every Day
Consistency is the answer to a good night’s sleep, especially when it comes to waking up. When you don’t wake up at the same time every day, your brain doesn’t know when to complete the sleep process and when it should prepare you to be awake.  Waking up at the same time every day improves overall mood and sleep quality by regulating your circadian rhythm. Roughly an hour before you wake, hormone levels increase gradually (along with your body temperature and blood pressure), causing you to become more alert. This is why you’ll often find yourself waking up right before your alarm goes off.

5.  No Binge Sleeping (In) on the Weekend
We always look forward to weekends, because these are the best days we can catch up our zzzzs.  However, it messes with your circadian rhythm by giving you an inconsistent wake-up time, remember the key is Consistency. When you wake up at the same time during the work week but sleep past this time on the weekend, you end up feeling groggy and tired because your brain hasn’t prepared your body to be awake. This isn’t a big deal on your day off, but it makes you less productive on Monday because it throws your cycle off and makes it hard to get going again on your regular schedule.  Now, that’s the reason why all of us feel that way, every single week.  So, let’s start being consistent on the waking hours.

6.  Identify How Much Sleep You Really Need

Let’s be surprised by these people who experimented their sleeping patterns.
Ariana Huffington was one of those frantic types who underslept and overworked, until she collapsed unexpectedly from exhaustion one afternoon. She credits her success and well-being since then to the changes she’s made to her sleep habits. “I began getting 30 minutes more sleep a night, until gradually I got to 7 to 8 hours. The result has been transformational,” Huffington says, adding that, “all the science now demonstrates unequivocally that when we get enough sleep, everything is better: our health; our mental capacity and clarity; our joy at life; and our ability to live life without reacting to every bad thing that happens.”  Huffington isn’t the only one. Jeff Bezos, Warren Buffett, and Sheryl Sandberg have all touted the virtues of getting enough sleep. Even Bill Gates, an infamous night owl, has affirmed the benefits of figuring out how much sleep you really need: “I like to get 7 hours of sleep a night because that’s what I need to stay sharp and creative and upbeat.” It’s time to try and start going to bed earlier until you find the magic number that enables you to perform at your best.

7.  Stop Working
Sometimes we thought we are still productive f we work at night.  However, it puts you into a stimulated, alert state when you should be winding down and relaxing in preparation for sleep. Recent surveys show that roughly 60% of people monitor their smartphones for work emails until they go to sleep. Staying off blue light-emitting devices after a certain time each evening is also a great way to avoid working so you can relax and prepare for sleep, but any type of work before bed should be avoided if you want quality sleep.

8.  Eliminate Interruptions
For those with small children, the quality of your sleep does suffer when it is interrupted. The key here is to eliminate all the interruptions that are under your control, since this is the only thing you really can manage. If you have loud neighbors, wear earplugs to bed. If your mother likes to call at all hours of the night, make certain you put your phone in silent mode before you go to bed. If you had to wake up extra early in the morning, make sure your alarm clock is back on its regular time when you go to bed. Don’t drink too much water or any caffeine beverages in the evening to avoid a bathroom trip in the middle of the night.

9. Meditate

At the Stanford Medical Center, insomniacs participated in a 6-week mindfulness meditation and cognitive-behavioral therapy course. At the end of the study, participants’ average time to fall asleep was cut in half (from 40 to 20 minutes), and 60% of subjects no longer qualified as insomniacs. The subjects retained these gains upon follow-up a full year later. A similar study at the University of Massachusetts Medical School found that 91% of participants either reduced the amount of medication they needed to sleep or stopped taking medication entirely after a mindfulness and sleep therapy course. Give mindfulness a try. At minimum, you’ll fall asleep faster, as it will teach you how to relax and quiet your mind once you hit the pillow.

10.  Take Naps
Melatonin production peaks during the 1:00 to 3:00 p.m. time frame, which explains why most people feel sleepy in the afternoon not just because the heavy meal, full of protein lunch you had.  Did you know  that companies like Google and Zappos are capitalizing on this need by giving employees the opportunity to take short afternoon naps. If you aren’t getting enough sleep at night, you’re likely going to feel an overwhelming desire to sleep in the afternoon for sure. When this happens, you’re better off taking a short nap than resorting to caffeine to keep you awake. You may have noticed that you’re packed with more energy after that short sleep you got.  A short nap will give you the rest you need to get through the rest of the afternoon, and you’ll sleep much better in the evening than if you drink caffeine or take a long afternoon nap.

Read More →

10 Natural Remedies to Boost Your Sperm Count

One possible reason of infertility is inadequate sperm count.  If the sperm count is less than 15 million per ml, it is considered low.  Oligoospermia or known as low sperm count can happen due to a number of variety of reasons and contributing factors like hormonal abnormalities, infected semen, infection in the prostate gland, varicoceles (enlargement of veins within the scrotum), damaged sperm ducts, use of anabolic steroids, cigarette smoking, alcohol abuse, drug abuse, toxic chemicals, certain medications, heavy metal exposure and radiation. Even vaginal lubricants tend to be toxic to sperm.
So, we gathered helpful remedies that will increase the sperm count:

1. Maca Root

Maca root (black variety) is know to help improve sperm production and motility. It is a popular fertility herb that helps balance the hormones.   Take 1 to 3 teaspoons of maca root in 2 divided doses for a few months daily. You can add it to a glass of water, a healthy smoothie or protein shake, or just sprinkle it on cereal. As maca root is high in fiber, start by taking ½ teaspoon and gradually increase the dosage over a few weeks.

2. Ashwagandha

A 2013 pilot study, found that ashwagandha root extract can significantly increase sperm count, semen volume and sperm motility. This herb also promotes healthy testosterone production. It also improves your overall health, increases vitality and reduces stress and anxiety.  Mix ½ teaspoon of ashwagandha powder, also known as Indian ginseng, in a glass of warm milk. Drink it twice daily for a few months.  Another option is to take ashwagandha root extract. Consult your doctor for proper dosage.

3. Panax Ginseng

Panax ginseng or better know as Korean ginseng, is commonly used in traditional Chinese medicine to help the body fight stress.  But is also used to increase testosterone, and sperm count and motility to enhance male fertility and improve erectile performance. Take 1 to 3 capsules of 500 mg Panax ginseng daily for at least 3 months. Make sure to c onsult your doctor before starting this or any other supplement regimen.

4. Garlic

Garlic acts as a natural aphrodisiac and increases sperm production. It contains a compound called allicin, which boosts the endurance of the sperm and also improves blood circulation. Plus, the mineral selenium in garlic helps improve sperm motility.  Simply include 1 or 2 crushed garlic cloves in your daily diet.

5. Tribulus

Tribulus terrestris  is an Ayurvedic remedy that increases sperm count, improves sperm quality as it can enhance hormonal levels. A 2012 study by Indian researchers also found this aphrodisiac herb to be helpful in treating oligozoospermia (low sperm count). Take 1 to 3 capsules of 500 mg Tribulus terrestris daily for a few months, but only after consulting your doctor.

6. Saw Palmetto

Saw palmetto, commonly known and used for prostate health, is another useful herb to increase sperm count. It is also best for treating erectile dysfunction. Take 160 mg of saw palmetto extract twice daily for a few months, after consulting your doctor. The supplement should be standardized to contain 85 to 95% fatty acids and sterols.

9. Horny Goat Weed

Horny goat weed is a time-tested aphrodisiac commonly used in traditional Chinese medicine. It helps increase sperm production and treat erectile dysfunction. Horny goat weed supplements, however, have not been tested for safety as yet.  Take 250 to 500 mg of horny goat weed supplement daily for a few months, after consulting your doctor.

10. Green Tea

Research suggests that the high antioxidants in green tea have good fertility-boosting potential as they neutralize free radicals that can damage sperm cells.  According to a 2012 study published in the journal Molecular Nutrition and Food Research, low doses of a compound called epigallocatechin gallate found in green tea can improve sperm quality, including motility, thus improving its potential for fertilization. However, higher concentrations of EGCG can have an opposite effect. Thus, further studies are still required.  Drink 1 or 2 cups of green tea daily to enjoy enhanced fertility as well as overall health.
Additional Tips

• Go organic in terms of food as well as other products, such as deodorants and other cosmetics, to avoid toxic chemicals.
• Eat foods rich in vitamin C, zinc, selenium, folic acid and omega-3 fatty acids, such as pumpkin seeds, walnuts, Brazil nuts, sesame seeds, flaxseeds, chia seeds, spinach, eggs, lentils, beans, broccoli, tomatoes and oranges. You can also take nutritional supplements after consulting your doctor.
• Avoid the use of plastic bottles, containers and other items made of plastic to reduce xenoestrogen (environmental estrogen) exposure.
• Do not wear tight briefs or boxers.
• Steer clear of hot baths and saunas to avoid heating the testicles, which is detrimental to normal sperm production.
• Manage stress as it can interfere with the hormones that help produce sperms.
• Keep your weight in check.
• Get proper sleep.

Read More →

21 Best Natural Remedies to Battle Gout

Gout is a kind of arthritis and can cause severe pain in the joints especially in the toes. And we’re talking really severe, something to the level that will keep you immobile and inhibit you to do any task. The most common sign of gout is a nighttime attack of swelling, tenderness, redness, and sharp pain in your big toe. You can also get gout attacks in your ankle, knees or other joints. The attacks can vary from a few days or many weeks, and another attack may not happen for months or years. Gout’s major cause is the excessive amount of uric acid in the blood. Most people will only be prompted to check their uric acid after they experience extreme pain in hands, wrist, fingers, knees, ankles and feet due to gout.

Beside Water, and hydrating yourself to eliminate the crystallisation, we have found a lot of natural remedies that are tried and tested throughout the ages to be effective in treating gout.

1.  Lemon Juice

Like ACV, lemon juice contains natural compounds that can cure the gout symptoms. Studies have shown that citrus fruits like oranges, clementines, tangerine and lemons help to dissolve uric acid in your blood due to the higher levels of citric acid providing you with relief from a gout attack.  Too much acid can stimulate the liver to form calcium carbonate thus neutralising the uric acid crystals.  Try some today by mixing the juice with water and drink it as much as three times a day.

2. Apple Cider Vinegar

Since apple fruit works against gout there’s no reason for Apple Cider Vinegar or ACV not too. Actually it’s even more effective than the regular fruit. The acetic acid from the ACV turns alkaline inside the body forming a pH balanced environment that prevents gout whereas having a pH balance that’s acidic can cause gout but shifting your pH balance toward alkaline can cure you of gout and prevent it from coming back. Do note that no research has been done to verify these claims.  You can mix it in your food and dilute a tablespoon of it in a glass of water and drink it every day.

3. Baking Soda

Baking soda has many beneficial and practical uses and it can even help you in your gout. Sodium bicarbonate alkalizes the blood, and this is the key, in case you haven’t noticed yet. The blood is able to hold more uric acid without crystallizing. And when this happens crystal deposition usually ceases, because baking soda doesn’t always halt gout attacks. Moreover, in some mysterious way, deposited crystals often begin to dissolve. You may dissolve a spoonful of baking soda in water, this can ease the symptoms of the condition. Note that you can use this remedy only if you don’t have hypertension.

4.  Pineapple

Pineapples contain bromelain, an enzyme that has anti-inflammatory properties. So supplementing pineapple to the diet may relieve gout pain.

5. Grapes

Grapes contain huge amount of antioxidants and can prevent gout. The seeds in grapes contain a substance called pycnogenols. Another antioxidant, pycnogenols aid in fighting all forms of arthritis pain

5. Ginger

Ginger has many uses and has been in the list of popular home remedies against illnesses, gout is no exception.  In a clinical study using a mix of herbs including ginger had anti-inflammatory effects when given to people suffering from gout. You can also consume it by boiling it with very little sugar and tea leaves and drinking the concoction. Ginger paste works well too.

7. Banana

Banana packs a lot of Potassium and Vitamin C and can also help cure gout symptoms by diluting the crystals of uric acid into a liquid that your body can easily eliminate.

8. Cherry

Also is high in Vitamin C that help decrease the uric acid in blood.  20 fresh cherries eaten on a regular basis can make wonders against gout. Drinking cherry juice also gives the same effect.

9. Cold Water / Cold Compress

Cold water or cold compress can ease the pain brought by gout. However do not use ice as it may cause a cold burn. Since your joint area is painful you will be more prone to ignoring the frostbite effect which in turn can do you more harm than good.

10. Juniper Oil

This has antiseptic, anti-rheumatic, antispasmodic, astringent, carminative, depurative, diuretic properties.Directly apply Juniper Oil to the affected area and you can instantly feel the difference.

11. Devil’s Claw

The chemical, principle extracted from the Devil’s Claw root, (Harpagoside procumbens) is a Glycoside (sugar derivative) called Harpagoside. This active ingredient contributes the natural anti-inflammatory properties used as a Gout remedy and other painful disorders of the Musculoskeletal system. Devils claw is a popular traditional medicine that has been used for ages. It has a painkilling effect that can benefit people with gout.

12. Epsom Salt

Taking a bath in warm water containing dissolved Epsom salt can alleviate gout effects. Two cups of Epsom salt should be enough. You can do this 2 to 3 times a week.

13. Charcoal Powder

You probably already know that charcoal can absorb foul odor and toxins. But as it turns out charcoalpowder can also help in relieving the gout symptoms. Mixing the substance in your water and soaking the effective part in it for minutes should help defeat the pain. Activated charcoal also works well.

14. Hydrotherapy

Hydrotherapy in general can help muscle and joint pain. Gout is no exemption. The water can temporarily soothe your joint and ease the tension so you can live for hours to a few days without pain.

15. Elm Leaf Tea

The powdered bark has been used in this manner for local application to treat gout, rheumatism, cold sores, wounds, abscesses, ulcers, and toothaches. The tannins present are known to possess astringent actions. It also has been known to “draw out” toxins, boils, splinters, or other irritants.Elm leaf tea tastes good and it can help defeat gout pain fast.

16. French Beans Juice

French Beans Juice when taken for a month can bring significant improvement for people with gout.

17. Mustard

Mustard isn’t only perfect for those hotdogs. Its very ingredients can have positive effects on our nerves. Apply a little amount of mustard paste in the affected area and let it be absorbed by your skin. You can leave it overnight and wake up feeling better.

18. Mixed Fruit and Vegetable Juices

A mixture of cucumber, beet root and carrot juice can be used to cure gout.

19. Castor Oil

Warm castor oil applied directly to joins can reduce pain fast. You can do this on a regular basis until painultimately subsides.

20. Safflower

Safflower capsules are now on sale on may alternative medicine stores. It has been proven to cure gout by many.

21. Manuka Honey

Manuka honey has been known to have higher antibacterial activity than other types honey and is also gaining popularity in treating arthritis pain because of its natural anti-inflammatory properties and healing power. It reduces joint inflammation and provides a natural form of pain relief. To prepare, mix 2 tablespoons Manuka Honey and 1 teaspoon of cinnamon powder into 1 cup of warm green tea, consume this honey cinnamon drink daily in the morning and evening. Honey is truly an organic wonder.

Source:stethnews.com

Read More →

Convince Yourself to Stop Drinking Sodas With These Helpful Tip

You’re in big trouble if you’re consuming sodas way more than water.  We know that they are full of caffeine and sugar and will definitely affect your health if taken in large quantity.  Today, we will give you some tips on how you will convince yourself in avoiding sodas from use.

It is most important that you identify the reason why you are dependent on them. Could be the caffeine and sugar which are both highly addictive, or because it can give you enough energy to outdo stressful days.
First thing is that you have to acknowledge and accept the fact that carbonated drinks are not healthy and are harmful for you.

Do this gradually

Like what most people in any addictive substance or habit, you have to stop gradually.  Although many people can almost immediately stop the use of carbonated beverages, others have to work that out step by step. For them it would be best to first cast one, possibly two glasses of soda from use and replace amount with the same or greater amount of a healthier beverage.  Support system are very important in this stage.  Refrain from being with the persons who enjoys sodas in their meal.

Replace cup of soda with a cup of Joe

If you want a painless way to stop the use of sodas, it is best to do this by replacing sodas with a cup of coffee, a good one, to prevent headaches and other symptoms caused due to lack of caffeine. If you do not drink coffee, green or black teas are the best alternative.   You can enjoy the tea with some fruit flavour, like Green Tea and Cranberry from Twinings.

Increase Sugar intake

It’s the sweetness of the soda that makes it palatable.  So why not increase the sugar in your coffee or tea.  This is the best way, during the initial stage; you do not have a crisis moment when you run out of soda.  Then once you’re used to it, gradually decrease the amount since you know it could also contribute to spike up your sugar levels.

Grab a protein-rich breakfast

If you want to enter the desired level of caffeine in your body, it is best to do this so that you will have a breakfast meal that is rich in protein, because it will sustain your energy on a very high level. It is best to be eggs, which are rich in protein, which will increase the level of serotonin in your body.

Drink lots of water

Load yourself with water, makes you feel full thus decreasing the urge to get some unhealthy beverage plus of course it is beneficial for you too.  You can also try to add a little lemon juice, or watermelon to give it a little twist and the sweetness you’ve been enjoying with other beverages.


Source:healthylifetricks.com

Read More →

7 Eating Habits You May Want to Start Avoiding

 

1. Smoking

Everyone does this.  They say it relieves the feeling of fullness however, experiments proved that smoking a cigarette right after a meal is more than smoking 10 cigarettes straight. It may relax you or give you that notion that it aids in your digestion but the truth is smoking has been linked to both IBS or irritable bowel syndrome and ulcerative colitis (a stomach ulcer). Your stomach is more vulnerable to this after meal.  So, I guess you know better now.

2. Eating fruits right after meal

We didn’t know this until today.  Fruits are great desserts, substituting those unhealthy sweets like chocolates or candies but when you eat fruits right after meal, there’s a great chance that they will hinder movement of heavy food, making them virtually stuck before the intestines. This is the reason why some physicians recommend eating fruit at least an hour before or after your regular meal.

3. Drinking tea

Tea is acidic and the acid reacts negatively to protein by hardening it making the digestion difficult. It’s a common practice in the East to drink hot tea before each meal but our experts highly recommend to do it at least an hour after your meal.

4. Loosening your belt

By doing this, it will allow you to eat more, to a degree that you are normally uncomfortable. This is an old practice especially from people in the urban areas and it’s a bad one.  Plus overeating is something you should never do and try to avoid.

5. Taking a bath

Highly discouraged to do this since taking a bath increases the flow of blood to your extremities (hands and legs). This consequently decreases the amount of blood flow towards your stomach which is crucial for a faster and more efficient digestion.

6. Walking

Women usually do this to the misconception of preventing bulges and live handles.  It accounts for acid reflux and indigestion in huge percentage of the population. You should wait after at least half an hour before you walk and the activity becomes beneficial. Walk for only about 10 minutes and only after 30 minutes you eat so you won’t experience acid reflux and stomach upsets.

7. Sleeping immediately after a meal

I know those protein packed meals are responsible for your drowsiness and urge to sleep, but try to control it.  While some people say it’s to prevent you from experiencing lucid nightmares it is actually to prevent indigestion. Sleeping slows down your whole body along with many of its processes, including digestion. Recurring indigestion can lead to a variety of health problems including gastric and intestinal infection.

Source:stethnews.com
Photo Credit:4.bp.blogspot.com

Read More →

Alcohol and Energy Drinks A Dangerous Combo, Study Says

Researchers have published a study that shows college students combining caffeinated drinks with booze don’t realize how intoxicated they really are.
In a study published in the Journal of Adolescent Health, researchers at the Institute for Social Research at the University of Michigan have concluded that mixing alcohol and energy drinks poses a serious public health risk, especially among college students. “We found that college students tended to drink more heavily, become more intoxicated, and have more negative drinking consequences on days they used both energy drinks and alcohol, compared to days they only used alcohol,” said Megan Patrick, a research assistant professor and co-author of the study.
According to the study, students who either drank alcohol and energy drinks on the same day or who combined the two at the same time wound up spending more time drinking – thus consuming more alcohol – than they would have without the caffeinated drinks. The result of spending more hours drinking raised users’ blood alcohol levels to higher peaks. But because of the stimulant effects of the energy drinks, the users reported that they felt less drunk than they actually were. “This can have serious potential health impacts, for example if people don’t realize how intoxicated they actually are and decide to drive home,” Patrick said.
But a similar study conducted by the Department of Community Health at the Boston University School of Public Health found that it wasn’t necessarily the combination of alcohol and caffeine that posed a risk, but the profile of the drinkers themselves that led to negative consequences. “It appears that the consumption of caffeinated alcoholic beverages has a direct effect on increasing risk by masking intoxication and making it easier for youth to consume more alcohol,” said Dr. Michael Siegel, one of the authors of the Boston University’s study. “It also appears that consumption of alcohol with caffeine may itself be a marker for youth who engage in riskier behavior.”

Source: thefix.com

Read More →

Here’s How to Identify Types of Headaches

The headache just went versatile with doctors diagnosing new-age varieties. Here’s the identify-your-pain guide.

If there were an underdog in the directory of medical symptoms, it would be the headache.
“Headaches are often ignored by patients who prefer to self-medicate. They’d rather pop a pill than investigate the cause,” explains physiotherapist Dr Anjana Laungani at her Bandra clinic Physio Rehab.
This may provide temporary relief without solving the cause of the pain. A headache, says Laungani, could be a red flag for a more serious condition.
While the pain manifests in the head or upper neck, the cause could be located in a completely different part of the body.
“Headaches are a general symptom. There are life-threatening headaches and red flag ones. These could be caused by a tumour or bleeding in the brain,” she warns.
Either way, ignoring the pain in your noggin, isn’t advisable. Here’s a guide to the types of headaches that warrant a visit to the doctor.

Cervicogenic headaches: This kind of headache is characterised by pain emerging from the back of the neck, in the junction between the skull and the upper neck. These headaches are named after the cervical spine or C2 junction from where they originate. “The pain is common since it is triggered by poor posture. You are likely to suffer from this if you have a tendency to slouch or hunch for prolonged periods of time since it can jam your C2 junction,” says Laungani.
The condition, says Laungani, affects patients of all ages. It is increasingly prevalent among teenagers owing to bad posture. The doctor blames technology, too. “Kids are always slouching with their tablets and cell phones. Young working professionals are also susceptible due to long hours of sedentary lifestyles including spending hours behind a desk,” she says.
Symptoms: Those suffering from this condition may also experience tightness of the upper trapezius (area between the upper neck and skull), levator scapulae (part of the shoulder blade), sternocleidomastoid (muscle on the front of the neck), pectoralis major and minor (chest muscles), suboccipital muscles (between the skull and the neck) and the scalene muscles (front of the neck).
“Once this condition is diagnosed through the classical features, we would implement soft tissue release which is like a medical massage to relax the knots in the muscles and release trigger points. Then we would initiate the dry needling technique which involves inserting needles into the muscles to relieve pain,” explains Laungani. It’s important, she says, to relieve the patient of the pain first, then work on strengthening the core muscles in the neck through exercise.

Giant cell arteritis headaches: This headache is caused by inflammation of the lining of the arteries. It commonly affects the arteries around the temples. Hence, it is also called temporal arteritis.

Symptoms: Apart from a headache, this condition also has symptoms like jaw pain, blurred or double vision, scalp tenderness, fever and weight loss. “Generally observed among people above the age of 50, it can be diagnosed by a biopsy of the temporal blood vessels,” explains Dr K Ravishankar, a specialist in headache medicine. His previous work includes consulting with hospitals like Jaslok and Lilavati.

The cause is treatable through proper medication. Ignoring this condition, warns Ravishankar, could lead to permanent loss of vision in its final stage.

Computer vision headache: This is probably the most common kind of headache, and is caused by constant exposure to bright light (the kind emitted from computers and handheld devices). Additional symptoms apart from headache include fatigue, blurred vision, double vision, neck pain and redness in the eye.

“Most people spend seven-eight hours daily in front of a computer screen at work and then go home and retire in bed with their cell phones. This adds a lot of strain on the eyes and the frontal part over the eye brows, resulting in a headache,” explains Dr Ragini Parekh, Professor and head, Eye department, Grant Medical College and Sir JJ Group of Hospitals.

This headache is most likely to be misunderstood for stress and hence, ignored. A common solution would be to break up the time one is exposed to bright lights or have direct sunlight fall on the computer screen, do fade the intensity of the light. This can be arranged by having a desk lamp that distributes the light evenly. It also helps if the computer screen is slightly lower than eye level.

WHAT A PAIN! According to medical dictionaries, a headache is defined as a pain arising from the head or upper neck of the body. The pain originates from the tissues and structures that surround the brain.

It is interesting to note that the brain itself has no nerves that give rise to the sensation of pain. The periosteum, a membrane that surrounds the brain as well as bones, muscles that encase the skull, sinuses, eyes, and ears; and meninges that cover the surface of the brain and spinal cord, arteries, veins, and nerves, all can become inflamed or irritated to cause the pain of a headache. This pain may be dull, sharp, throbbing, constant, mild, or intense.

In 2005, the International Headache Society released a classification system to help find a treatment depending on the type of headache.
Source: kashmirmonitor.in

Read More →

10 Best Recommended Foods for the New Mothers

The joy of a newborn is unexplainable, but is sometimes really exhausting for a new moms.  It is important that you take carer of yourself too by following a healthy balanced diet, because it will help you recover from labor and cope well with the new stress and pressure of motherhood.

Ensure that your baby gets all the important nutrients required for growth and development, by having a good healthy diet during breastfeeding.
Breastfeeding’s length of time varies from the first six months to minimum of one year.  Other than the bond of mother and baby, breastfeeding is known to reduce your baby’s risk of developing asthma and/or respiratory illness, allergies, infections and many others.  To make sure you and your baby get all the nutrients you both need, include some of these foods in your diet during the postpartum period.

 1.  Oatmeal

It is a popular lactogenic foods, high in fiber and easily digested.  Fiber is very important for mothers too, especially those suffering from constipation.  Other than finer, it is rich in iron that will help in iron-deficiency anemia.  Oatmeal helps in increasing breast milk supply.  A warm bowl of oatmeal stimulates relaxation and helps you cope in stress.

2. Salmon

Salmon is extremely best for new mothers due to its amazing nutritional value, like Omega-3 and the high content of DHA or docosahexaenoic acid. DHA is responsible in the development of your newborn’s nervous system.  Also high in protein and Vitamin B12, these aids in the prevention of postpartum depression.  Opt for the fresh and wild salmon if possible rather then the frozen ones.

3. Eggs

To help you give strength and stamina to take are both yourself and the baby, eggs are high in protein and amino acid.  Egg yolks are also one of the few natural sources of vitamin D, an essential nutrient to keep your bones strong and help your baby’s bones grow. Plus, the choline in eggs is crucial for building the memory center of a baby’s brain.

4. Brown Rice

Brown rice will help keep your energy level up and your blood sugar level consistently in normal range.  Plus, it has more fiber and other essential nutrients than white rice. It will also help increase breast milk supply and quality.

5.  Fenugreek

Fenugreek contains phytoestrogens that also helps in milk production. It is also rich in iron, fiber, calcium and various vitamins and minerals.  For good development of newborn babies, it’s choline and saponins are very helpful.  Fenugreek also helps alleviate digestive troubles like constipation and flatulence that are common among new mothers.

6. Blueberries

Very high in antioxidant, this fruit helps destroy free radicals and keep you and your baby free from many diseases and illnesses.  Also, blueberries have all the important vitamins and minerals that a nursing mother needs. The healthy dose of carbohydrates in blueberries is also great for boosting energy.  Eat two or more servings of these juicy berries daily to help you cope with the new stress of motherhood.

7. Spinach

All leafy green vegetables are very important since it is high in folic acid that produces new blood cells since there’s a lot of blood loss during delivery.  Also high in vitamin A, manganese that aids in bone development, cartilage and collagen which are important for the C-section mothers.  Spinach is a good source of non-dairy calcium, high in iron and vitamin C which is good for you and your baby.

8. Milk

Lactating mothers should include milk in their diet too to stimulate breast milk production. We all know that is is high in vitamins D and B as well as protein, all essential nutrients for the overall development of newborn babies.  The calcium replenishes the calcium lost through breastfeeding. Due to its high water content, milk also keeps your body hydrated.
Note: If your baby is diagnosed with milk protein intolerance, do not consume milk or other milk-based products.

9. Fennel

Fennel aids in increasing lactation and also aids digestion. It can also help prevent colic.  One good way to include fennel in your diet is to drink fennel water.  To prepare fennel water, boil one or two teaspoons of fennel seeds in four cups of water and then let it simmer for another five minutes before turning off the heat. You can also add one-half teaspoon of sugar or honey for taste. Strain and drink this fennel water throughout the day.  You can also chew one teaspoon of fennel seeds after meals. In addition to increasing lactation and promoting digestion, it will also work as a natural mouth freshener.

10. Almonds

Almonds provide a wide range of nutrients like vitamin E and essential fats that are important for the health of your body as well as your baby’s. The essential fatty acids including omega-3 fatty acids in almonds also help increase milk supply. These healthy nuts also provide protein and calcium for your bones and teeth.
Enjoy a few dry roasted almonds as a daily snack. To increase breast milk, soak four to six almonds in water overnight and eat them the next morning.

Source:top10homeremedies.com
Photo Credit:blog.neovitin.com/simplyrecipes.com/upload.wikimedia.org/dennisselisseth.com/
sallyjoseph.com.au/finedininglovers.cdn.crosscast-system.com/top10homeremedies.com/http://mylovelylittlelunchbox.files.wordpress.com

Read More →

Vitamin D Reduces Lung Disease Flare-ups

Vitamin D supplements can reduce lung disease flare-ups by over 40 percent in patients with a vitamin D deficiency, show a clinical trial.

Flare-ups are when a COPD (chronic obstructive pulmonary disease) patient’s usual symptoms (coughing, excess mucus, shortness of breath, tightness in chest) get worse and stay worse, sometimes resulting in hospitalisation.

“Our research has shown how an inexpensive vitamin supplement can significantly reduce the risk of flare-ups for patients who are vitamin D deficient, which could have a major public health benefit,” said lead author Adrian Martineau, professor at Queen Mary University of London.
This is the first clinical trial to investigate the impact of vitamin D supplementation on severity and duration of COPD symptoms.
 
The trial included 240 patients with COPD in and around London.
Half of the patients received vitamin D supplements and the other half received an equivalent placebo.
Patients with a vitamin D deficiency benefited dramatically from taking the supplements but the striking reduction in flare-ups was not seen among patients who had a higher vitamin D status at the start of the trial.
However, researchers did find vitamin D supplementation modestly reduced the severity and duration of flare-up symptoms in all patients in the vitamin D group.

“Our findings suggest that patients with COPD should have their vitamin D status tested and should begin taking supplements if their levels are found to be low,” Martineau added.

Source: Kashmirmonitor.in

Read More →

Daily Exercise Linked to Lower Risk of Parkinson’s Disease

A recent study shows that a medium level of daily physical activity is associated with a lower risk of Parkinson’s disease. Researchers from Sweden’s Karolinska Institutet in Stockholm had their findings published in Brain: A Journal of Neurology, after following thousands of people over a period of 12 years.
Parkinson’s disease is a progressively degenerative neurological disorder that occurs due to a loss of brain cells that produce dopamine. It usually affects people aged 50 and over.
The four major symptoms of Parkinson’s disease are trembling of limbs, jaw and face; stiffness of limbs; slow movements; and poor motor skills.
The researchers analyzed over 43,000 women and men in Sweden by following them over an average of more than 12 years. None of the participants had Parkinson’s disease when they enrolled. Approximately 300 participants had been diagnosed with Parkinson’s by the end of the research.
Study leader Dr. Karin Wirdefeldt, a researcher in medical epidemiology, biostatistics and clinical neuroscience, said, “We found that a medium level of daily total physical activity is associated with a lower risk of Parkinson’s disease.”
The people who got more than six hours a week of physical activity had a 43 percent lower risk of Parkinson’s than those participants who got less than two hours a week of physical activity. The physical activity involved household tasks and commuting to work.
The researchers also found that men with a medium level of daily exercise were 45 percent less likely to develop Parkinson’s than those with a low level of total physical exercise.
People with Parkinson’s disease who exercise are healthier and fare better over time than those who with inactive lifestyles. Aerobic exercise and flexibility, strength and balance activities improve Parkinson’s symptoms.

Read More →

7 Things Healthy People Do Before Bed

To sleep well, pick up these nighttime habits.They Snack – Smarter
If you’re going to have a bedtime snack, make it a kiwi. Eating two of these fruits one hour before bed for a month helped adults fall asleep 35 percent faster and sleep 13 percent longer, found a 2011 study from Taiwanese researchers. It might be the high concentration of antioxidant vitamins C and E, which help regulate neurotransmitters in the brain, or the fruit’s rich amount of another sleep-promoting neurotransmitter, serotonin.
They Skip the Feather Pillow
If pillows are so important for a restful slumber, why are so many of us sleeping on the wrong kinds? In one study on more than 100 people, those who reported poor-quality sleep said their pillows were also uncomfortable. One common mistake: buying a feather pillow. While pillow comfort is different for everyone, feather pillows were the type most consistently used by those who reported poor sleep. When shopping for a new set, go for polyester and latex—two types, the study found, that are more highly rated for comfort.
They Stretch Out
Ugh, leg cramps. They’re painful enough to make it hard for you to go to sleep – and the condition can spark insomnia. More than half of adults experience them, with women more likely to suffer, especially as they age. The solution: stretching your calves and hamstrings nightly. It helps lengthen tendons and muscles, and can reduce the frequency and severity of cramps, according to a six-week study in 2012 in the Journal of Physiotherapy. One stretch that targets both muscle groups: sit on the floor with legs extended, reach for your toes and lean forward into your knees.
They Pop This Med
If you’re taking a low-dose aspirin per doctor’s orders to cut your stroke or heart attack risk, consider popping it at night instead of the a.m. for the biggest benefit. Heart attack numbers have been found to peak in the morning, possibly because platelet activity is higher at this time (which increases clotting). A study on nearly 300 people – findings of which were presented at the American Heart Association’s Scientific Sessions in 2013 – found that patients who took aspirin before bed had lower a.m. platelet activity, which could be better for your heart. (Of course, always check with your doctor before switching anything up.)
They Go for “Pink” Noise
The dripping faucet. The tick of a clock. All subtle sounds that can leave you wide-eyed and frustrated. You’ve probably tried white noise to block out sounds, but pink noise may be better. Unlike white noise (ambient sounds over a range of frequencies), pink noise is characterized by sounds that are a consistent, lower frequency. Imagine the hum of a fan or steady rain. (Relaxed yet?) Listening to pink noise during the night helped regulate brain waves so people stayed in the restful phase of sleep longer, according to a 2012 Chinese study. In fact, 75 percent of participants said they felt pink noise had a positive effect on their sleep. Even better? Subsequent research showed that pink noise can boost the brain’s memory center.
They Go Running
You’ve heard the advice to skip that evening trip to the gym because nighttime workouts leave you wired and unable to fall asleep. Good news: Exercising whenever you can fit it in helps you sleep better—even that same night, according to 2013 research from the National Sleep Foundation. People who performed intense exercise within four hours of bedtime experienced no differences in sleep quality, the study found.
They Take a Moment for One Other Exercise
We know there are mental health benefits to being grateful, but people who scored higher on measures of gratitude were also more likely to report fewer problems falling asleep, found a 2009 UK study. When you’re grateful – keeping a gratitude journal, like Oprah does, or simply reminding yourself of what you can appreciate about the day – you’re less likely to dwell on negative thoughts that can keep you up at night.
Source: beliefnet.com

Read More →

Holiday Eating Digestion Tips

It’s the most wonderful time of the year!
Holiday season is fast approaching. Surrounded by sugary holiday goodness right now. Or sugary badness, depending.
And then what? Especially then-what if you’ve really over-done it and made yourself feel sick? We just got some nice tips in from Dr. Tom Bayne, founder of Pure Balance Health Center, and our friends at Chicago Healers, an alternative wellness practice. There are some nice, helpful ideas among the usuals (which we could all use reminding of too).
Walk it Off
Walking helps food move along the digestive tract, improving digestion and absorption. For added benefits, walk while massaging your abdomen with your palms, in a circle around your belly button.
Drink Herbal Tea
Relieve that feeling of fullness with herbal teas that target your digestion. Steep 1 teaspoon each of mint, rosemary, oregano, cilantro, sage, and basil and in a cup of hot water. Drink after each meal to soothe and prevent bloating.
The Next Morning Drink Apple Cider
Apple cider vinegar is traditionally used to remedy digestive distress, support liver detoxification, normalize digestive juices, and reduce intestinal bloating. Mix 1 tablespoon of organic apple cider vinegar with 12 ounces of warm water, and drink in the morning on empty stomach. Feel free to add a little honey or maple syrup. Lemon water will also help.
Eat Right
After overdoing it, make sure to eat meals with fiber and protein to help your body recover from the overindulgence.
Drink Water
Though this is hardly a secret remedy for combating a hangover, it bears repeating. Alcohol dehydrates your system, so drinking plenty of water will help combat some of your unpleasant hangover symptoms, rehydrate your body, and flush out toxins. Drink a few glasses of room temperature, filtered water after a night of holiday extravagance.
Source: beliefnet.com

Read More →

How Trans Fats Damage Your Memory

HOW TRANS FATS DAMAGE YOUR MEMORY
New research shows that trans fats don’t just clog your arteries; they may damage memory in young people, too.
According to the study, young and middle-aged men who consume large amounts of trans fats displayed a considerably reduced ability to recollect words during memory tests.
The study found that men with the highest quantities trans fats in their diet suffered as much as a 10 percent decline in the words they could remember.
Study author Dr. Beatrice Golomb, professor of medicine at the University of California, San Diego, said, “The higher the trans fat consumption, the worse the performance”.
Trans fats are a kind of dietary fat that raises LDL (“bad” cholesterol) and decreases levels of HDL (“good” cholesterol).
Low levels of trans fats are naturally present in milk and meat products, but artificially created trans fats like hydrogenated oils are commonly used in junk foods. Trans fats are added to increase the shelf life of foods. Trans fat consumption has been associated with higher body weight, heart disease and even depression.
As part of the study, researchers examined about 1,000 healthy men aged 20 or older who had not been diagnosed with heart disease. Study participants filled out a dietary questionnaire, from which the researchers estimated their trans fat consumption. To measure memory, researchers used a test called “recurrent words”. They provided a series of 104 cards with a word on each to the participants. Participants had to say whether each word was new or had already appeared on card before.
The researchers found that men who consumed more trans fats demonstrated a significantly worse performance on the word memory test. What’s also surprising is that the researchers found the effect was notable in men under age 45.
The researchers concluded that the oxidizing effects of trans fats may cause brain cells responsible for memory to die. The energy-depleting effects of trans fats may make brain cells slower and less responsive.
The potential memory-damaging effects of trans fats could be reversed by cutting out unhealthy fats from your diet.
Source: kashmirmonitor.in

Read More →

Shred that 10 pounds fast with these 8 Steps

Rev up your metabolism to lose those last few pounds.You always wanted to start that gym membership you paid few weeks ago, but still can’t manage to find time?  Here’s how you effortlessly lose pounds without all that sweat.
Get started today with these easy science-backed calorie-cutting ways that’ll surely help you maintain healthy curves all year long.

1. Dim your lights

Scientists believe that because of the bright lights commonly found in your favourite restaurants really create psychological need to rush through meals and possibly eat more, so better light a candle at dinnertime, and you may be less stimulated to add more on your plate.  There’s a study from Cornell University says the secret to eating less and feeling more satisfies about what you eat – could be as simple as dimming the lights in your dinner table. Those who tried eating in this set up consumed 175 fewer calories than those who noshed in bright lit places.

2. Change your glassware

 

I know it’s nice and stylish to drink using fancy shaped, curved glasses on your table- but this usually leads to saddlebags either in your thighs or around your middle.  A British study found that people consumed 60 percent more alcohol, sugary sodas, and juices if the glass they drank from was curvy, rather than a straight tumbler. The researchers speculate that people drink faster from the curvy glasses because it’s harder to tell when you’re at the halfway point, so you reach for another drink sooner and end up consuming more.
To space out your sips and feel satisfied sooner, pour yourself any drink in a straight-shaped glass. If you end up drinking 60 percent less than you normally would, that’s about 67 calories saved at breakfast if an 8 oz glass of orange juice is a morning staple; 48 calories saved at lunch if you’re sipping a sweetened iced tea; or about 40 fewer Chardonnay calories consumed at dinner or happy hour.

3. Grab a few naps

It’s the overtime at work you’re blaming with those sleepless nights.  Several studies say you could wind up hungrier than if you were bright-eyed and bushy-tailed. One study from the Mayo Clinic shows getting less than 6 ½ hours of sleep a night can lead to consuming as many as 500 excess calories in a day.  “Sleep deprivation can raise levels of appetite hormones like ghrelin,” he says. Surging levels of ghrerlin, the hormone that revs up your appetite, can lead to eating hundreds of extra calories than when you’re well-rested, according to Dr. Hallschmid.  Being sleep deprived can increase how hungry you feel and lead to downing more calories than you’d eat if you weren’t exhausted, says Manfred Hallschmid, PhD, department of medical psychology and behavioural neurobiology, University of Tübingen and lead researcher of a separate study on sleep and calorie consumption.

4. Don’t say, “I can’t”, say “I don’t”

Change your mind set.  Whether you’re trying to sidestep a fast food drive thru, leftover Halloween candy, or heaping plates of food at Thanksgiving, don’t tell yourself what you can’t eat. New research says you’ll get better results if you frame it a little differently and focus on what you don’t eat. “Can’t” sounds more like punishment than being healthy, researchers say, and it creates a sense of self-deprivation that can tank your motivation. On the other hand, reminding yourself you “don’t” eat certain foods helps steel your willpower towards a healthier lifestyle.
Case in point: When researchers divided a group of people into “can’t eats” and “don’t eats”, 64 percent of those in the “don’t” group passed up a candy bar in favor of a healthier granola bar—but only 30 percent of the “can’t” group chose the healthier snack. So cut the “can’ts”, and will yourself towards smaller portions of healthier food. Here are some easy ways to Pump Up Your Willpower.

5. Think Sexy

New research says the way you think about food and your waistline can determine your success at sticking to a healthy diet. Turns out telling yourself you’re “chubby” or “very fat” decreases the odds of hitting your target goal weight, even if you’re physically active.
Over a 10-year span, 59 percent of women who started out with an average body mass index of 20 but thought they were overweight, wound up packing on weight and watching their BMI swell to more than 25. That weight gain likely happened because of a self-fulfilling prophecy, says Susan Albers, psychologist at The Cleveland Clinic and the author of Eating Mindfully and 50 Ways to Soothe Yourself Without Food. “Your mindset is incredibly important in giving up or getting on track with your weight,” she says. “So if you think you are not overweight, regardless of your actual weight, you will act in ways that lead you to what you already believe.” And that translates to eating fewer fats and calories.

6. Stop staring at sugar

Avoid all those temptation because you know you will be stimulated to try – just a bite, or a pinch- then you end up eating a lot and just promise not to munch on it the next day.  Then you’re guilty.  Don’t you hate when you’re minding your own business, sticking to a healthy diet, and all of a sudden a craving for junk food comes along and ruins your good intentions? To help you keep those cravings in check, a new study says you should look the other way when you see pictures of high-fat, high-calorie, or sugary foods. That’s because brain scans have shown that ogling pictures of high-calorie treats stimulates parts of the brain that control hunger and the reward center, says Kathleen Page, MD, assistant professor of medicine at USC and the study’s lead author.
What should you do when TV commercials flash images of high-calorie foods? Head to the kitchen and take a peek at some healthy foods to shut down the reward center of your brain.

7.  Replace your BFF

Make it your best buddy- water.  Try this secret- Pour yourself a tall glass of water, not soda, before your meals, and your appetite may follow suit.  You’re more likely to crave veggies than greasy French fries, chips or other foods high in fat and calories if you pair a meal with water instead of caloric beverages. Researchers at the University of Oregon say that food-drink pairings can influence the type of food choices we make and the amount of calories we eat. In the study, adults who paired a meal with water were more likely to eat their vegetables and make other healthy food choices than if they sipped on soda. Additionally, more participants named water as the best drink to pair with healthy, low-calorie foods, while soda scored high as the best drink to accompany pizza or fries.

8. Look forward to eating

Are you jonesing for lunch? Got Thanksgiving dinner or other meals on your mind? Go ahead, keep fantasizing! Dr. Hallschmid says anticipating a meal can actually lower your body’s levels of ghrelin, the appetite hormone. In a study he conducted, he found that looking forward to and thinking about a meal before you sidle up to the table helps reign in ghrelin levels, so people consumed less calories during the meal. “Looking forward to eating could have a positive effect on food intake control because it leads to feeling full sooner, and sustaining that feeling of full so you don’t seek out high-calorie snacks,” says Dr. Hallschmid.



Source:health.com
Photo Credit:d1435t697bgi2o.cloudfront.net/berkeleywellness.com/cdn.sheknows.com/redbookmag.com/odytrim.com.au

Read More →

Eating Yoghurt May Reduce Diabetes Ris

A new study published in the journal BMC Medicine suggests that eating a daily serving of Yoghurt may lower the lower risk of Type 2 diabetes by up to 18 percent.
Diabetes is a chronic disease that results in high blood sugar levels. Approximately 90 percent of diabetes cases are Type 2 diabetes. Type 2 diabetes is caused when the body does not produce enough insulin or is resistant to it.People suffering from Type 2 diabetes are at a higher risk of developing heart disease, such as coronary heart disease and stroke.
Researchers examined around 200,000 men and women aged 25 to 75 for about 30 years, analysing their health with frequent interviews and thorough diet questionnaires.
They found 15,156 cases of Type 2 diabetes during the study.
After taking into account age, body mass index, unhealthy habits like smoking, hypertension and health and behavioural qualities, they found that eating yoghurt every day was associated with an 18 percent reduction in Type 2 diabetes risk. This analysis established that eating a 28 g serving of yoghurt every day was linked to an 18 percent lower risk of Type 2 diabetes.
Before this study was conducted, previous research suggested that the calcium, magnesium or fatty acids content in dairy products could lower the risk of Type 2 diabetes. This study sheds some light on the antioxidant characteristics of the probiotic bacteria in yoghurt, which may be the reason for the reduced risk.
Yoghurts are full of probiotics, which are micro-organisms that are essential for managing digestion and intestinal function.
The researchers were not able to determine exactly how yoghurt helps reduce diabetes risk.
Source: kashmirmonitor.in

Read More →

How Weight Gain Can Cause Hypertension

If you have excessive weight gain, you most likely have hypertension. The association between weight gain and hypertension is widely known, but the exact nature of this relationship is still being studied. It is thought that excessive weight gain can cause hypertension through the increase of several hormones and through changes in body physiology and anatomy.
Relationship between Obesity and Hypertension
Based on epidemiology, the significant increase in the number of people who are obese corresponds with the increase in hypertension prevalence. A linear relationship has been found between excessive weight and elevated blood pressures (BP), although this relationship differs among races. Therefore, as the magnitude of weight gain increases, the BP also rises. You are considered hypertensive if your BP reaches a value of 140/90 mmHg. In general, about 75 percent of hypertension risk in men and 65 percent in women are conferred by overweight and obese conditions.
Weight Gain and Hypertension
Your BP depends on cardiac output (CO) and systemic vascular resistance (SVR). Cardiac output is determined by stroke volume (SV), which is the blood volume pumped by the heart and the heart rate (HR). According to animal studies, CO becomes elevated with weight gain. By increasing the CO part of the equation, weight gain also increases the BP. A sufficient increase in the CO then leads to hypertension.
Abdominal Obesity and Hypertension
In contrast with simple weight gain, abdominal obesity increases the BP in another manner. (Remember the equation: BP = CO × SVR.) According to studies, the circulation adjustment for abdominal obesity leans more on the systemic or peripheral vascular resistance. If you are abdominally or centrally obese and have lower CO, your SVR is increased, thereby leading to elevated BPs.
Changes in the Vasculature and Hypertension
The lining of the vasculature or vascular system consists of a single layer of flat cells called endothelial cells. Endothelial cells release several substances to maintain homeostasis and prevent the formation of clots and plaques. When you have excessive weight gain, endothelial cell dysfunction occurs. This leads to mechanical forces that induce the formation of atherosclerotic plaques or thrombi. When the plaque or thrombus becomes sufficiently large to obstruct blood flow, the resistance to blood flow (SVR) increases. This can also lead to hypertension.
Studies provide evidence that excessive weight gain can increase arterial stiffness. In particular, if you have central or abdominal weight gain, you are at an increased risk for having stiffer arteries. The exact mechanism for arterial stiffness is not yet known, but it is believed that it results from endothelial dysfunction, collagen cross-linking and increased production of advanced glycation end products. Because the arteries become stiffer, SVR also increases. This also results in hypertension.
As hypertension and weight gain are intrinsically linked, a major intervention in controlling hypertension is weight loss. Gradual weight loss until normal body mass index (BMI) is achieved is important. Normal BMI is pegged at 18.5 to 24.9. If you have weight gain problems and you want to minimize your hypertensive risk, you should try to aim for a normal BMI and engage in a healthy and active lifestyle.
Source: 3fatchicks.com

Read More →

4 Best Vitamins to Boost Brain Power

If you feel like you’re lacking in brain power, the problem may lie in your diet. Proper nutrition is essential for maintaining top brain function, and it is possible that you simply aren’t getting enough brain vitamins in your daily meals. In this regard, you may want to supplement or adjust your diet to include more vitamins, specifically those that benefit the brain. Here are four vitamins that can help improve brain power and short-term memory, and boost your overall cognitive performance.

1. Folic Acid
Folic acid controls the levels of homocysteine in the blood. Homocysteine is known to damage brain cells when at elevated levels, so adequate supplementation with folic acid is strongly advised if you lack brain power. Folic acid has also been reported to improve short-term memory and alertness. If you take folic acid, you will feel more mentally alert, instead of being sluggish and lethargic.
You can find folic acid supplements in most local drugstores. Foods rich in folic acid include leafy green vegetables and legumes, such as beans and lentils.
2. Vitamin B12
Vitamin B12 plays an important role in maintaining the health of your nerve cells. This vitamin boosts the production of myelin, which sheathes your nerve fibers and helps insulate against the brain’s electrical impulses. This is incredibly important, as many mental health problems arise from the misfiring of nerve cells that lack the protective myelin sheaths.
Supplementation with vitamin B12 has been found to improve depressive moods and increase mental alertness. Research has also found that vitamin B12 can prevent memory loss, making it an incredibly useful tool for enhancing brain power.
Vitamin B12 is found primarily in meats, such as poultry, fish, pork and beef. If you are a vegetarian, you may opt to take vitamin supplements found in drugstores, or try out cereals that are fortified with vitamin B12. Spirulina, a type of algae, is also believed to contain vitamin B12.
3. Vitamin C
Atoms and molecules known as free radicals can damage your brain cells. They are often a byproduct of chemical reactions in your body that involve oxygen. In order to counteract this problem, you will need to take an adequate amount of antioxidants, which help eliminate free radicals from your system.
Vitamin C is one of the most readily available antioxidants in the market. Making sure you get enough vitamin C in your diet will help improve your brain’s overall performance. You can find vitamin C in a wide variety of fruits and vegetables, including oranges and legumes.
4. Vitamin E
Vitamin E is another antioxidant that helps protect your brain and nerve cells from potential damage. Researchers have found that supplementing a diet with vitamin E can delay the progress of Alzheimer’s disease, or help prevent it altogether. In fact, a lot of other brain disorders can be prevented simply by protecting the brain with antioxidants.
You can find vitamin E in leafy green vegetables, nuts, grains and sweet potatoes. Your local drug or health food store should also be selling this popular vitamin supplement.

Source:  3fatchicks.com

Read More →

10 Stress Relieving Scents That You Will Actually Make You Relaxed

Did you know that even jet fuel can make some people relax? Seriously! Since it’s an expected smell when you’re going on vacation or traveling – could be by plane or even by boat,” Alan Hirsch, M.D., founder and neurological director of The Smell and Taste Treatment and Research Foundation of Chicago said. Certain scents, trigger a chemical reaction in the brain that aids relaxation. So, if you’re feeling stressed and wants to really be relaxed, consider holding any of these things up to your nose for a minute.

1. Baby Powder

Baby powder makes us all feel calm because it can induce the primal nostalgic feeling of childhood, where you felt safe and secure.

2. Vanilla

Vanilla can make you fall asleep faster and makes us feel at ease instantly. There are baby bottle nipples that are infused with a vanilla scent, which, much like the baby powder, can make the scent soothing into adulthood.

3. Lavender

A study published in the International Journal of Neuroscience revealed that lavender oil has been found to affect the brain in such a way that it increases drowsiness, thus relaxes us and makes us fall asleep too.

4. The Scent of a Loved One
Getting a whiff of your boyfriend, girlfriend, your other half or even your best friend can trigger a feeling that our brains find soothing because of its familiarity- feeling of being in love. This response can also occur in certain places like your bedroom at your grandparent’s house that you consider calming and safe, in the first place.

5. Anything Baked

Baked goods can induce a state of relaxation because the smell is something familiar, safe, secure and delicious and satisfying!

6. Cucumbers
This smell is said to reduce anxiety and induce relaxation, because the scent takes you back to your childhood (a less anxiety-ridden time of life) where picnics and get-togethers were more common.

7. Chamomile

Chamomile tea has a soothing herbaceous scent that many people find calming, but Dr. Hirsch believes this is just a placebo response in many people. “It’s almost like a phenomenon because people relate the scent to how they feel after drinking the tea,” he says. For many of us, herbal tea = relaxing.

8. Sunscreen or Suntan Lotion
Scents you associate with travel, like the smell of sunscreen, can often trigger a relaxed state, since they remind you of vacation, where you’re relaxed.

9. Lemongrass

Lemongrass is commonly used in products to help relieve stress because of its light, earthy scent. However, Dr. Hirsch believes that it’s more so an intangible soothing feeling that people get when they smell it that induces relaxation, rather than a chemical relaxation trigger in the brain.

10. Jet Fuel

Jet fuel or boat fuel can create an expectation for relaxation because you know the jet or boat is taking you somewhere you’re looking forward to getting which probably more relaxing than your usual day in life. This doesn’t mean you should sit around smelling jet fuel all day long but some people really enjoy this, but if you are approaching the airport or marina and feeling a little zen, this could be why.

Source:cosmopolitan.com
Photo Credit:glambistro.com

Read More →

Post-Midlife Crisis: How to Start Eating Healthy Again

A midlife crisis does not occur for all middle-aged people nor does it occur in all cultures. However, going through midlife can impact some people negatively, affecting their diets and leading to weight gain. Fortunately, there is a light at the end of the tunnel. If you are dealing with a midlife crisis, there are things you can do to start eating healthy again and regain control over your diet and weight.
Midlife Crisis and Eating Habits
For some people, entering into their 40s and 50s causes a series of negative thoughts and regrets. It may be that your children have left the house and you are dealing with loneliness. An aging body and yearning for youth may be another source of sadness. Maybe there were things you wanted to accomplish in life that you never pursued, or if you did you did not reach your goal. Also, getting older means witnessing the passing on of older relatives and friends. All of these issues can combine to create a sense of powerlessness or sadness in midlife for some people.
The link between the stresses of midlife and weight gain rests in using food as a way to feel better by numbing depression and emotional pain. Some people who are going through a midlife crisis will overeat and/or drink too much alcohol. Food has a temporary numbing effect. It tastes good and makes you feel better.
Recovering from a Midlife Crisis
The challenge with using food to feel better is that you are introducing too many calories into your body. These calories often consist more of high fat foods and sugary snacks. These foods not only lead to weight gain, they contribute to a wide range of health problems such as cardiovascular disease and diabetes.
It may be difficult while in the midst of a midlife crisis to pay attention to your eating habits. However, as you begin to focus on the positive things in your life, you may find yourself emerging from the crisis. It is never too late to achieve certain goals in life. You might also incorporate regular exercise because it releases endorphins that act as mood enhancers.
Keeping a Food Journal
When it comes to eating a healthy diet, you might start with keeping a food journal. Tracking your foods and calories will give you an indication of where to start. Maybe you eat too much fat and not enough protein. You might find that you’re not eating enough fruits and vegetables. The best way to start healthy eating habits is to begin gradually by replacing unhealthy foods with healthier options.
Another valuable outcome of keeping a food journal is that you may detect patterns in your eating. Maybe you eat more when you are with certain people or when you are alone. If you find that your eating is due to emotional reasons, this is a good insight and one that will let you replace emotional eating with other activities that will make you feel better. Examples of activities include going for a walk, reading an insightful book, talking to a supportive friend or listening to uplifting music.

Source: 3fatchicks.com

Read More →

Easy Ways You Can Increase The Health of Your Home Food Environment

Researchers have long believed that an important factor in the obesity epidemic is the home food environment. A recent study published in the Society for Nutrition Education and Behavior found startling evidence to support those beliefs. The study, which focused primarily on obese, low-income African-American women in southwestern Georgia, identified factors of obesity, such as what kinds of food are available in the home, where those foods are kept, how food is prepared, how food (both home-prepared and outside-sourced) is served, whether or not television is watched while eating, and the level of healthy-eating support available from other family members.
Although a majority of the participants in this study reported a wide variety of fruits and vegetables in the home, they also had access to a substantial amount of high-fat snacks, frequently watched television while eating, ate outside the home (typically, fast food) almost three days per week and regularly participated in unhealthy food preparation methods, such as frying.
What does this mean for you? It’s important to take stock of unhealthy eating behaviors in your home. While having access to fresh fruit and vegetables is important, it is obviously not enough to dissuade people from making the kinds of unhealthy food choices that encourage obesity.
Here are a few easy ways you can increase the health of your home food environment.
1. Turn off the television while eating.
Research suggests that this is difficult, especially for people who spend a large amount of time in the home. Try utilizing the season’s warmer weather by enjoying your meals outside, using nature as your focal point instead of your television set. Make a firm rule that whenever your family eats, even snacks, the television must be turned off. Music can also be a great replacement, and it encourages a positive eating environment.
2. Clear out the high-fat snack foods in your house.
While fat is not necessarily the culprit, eating easily-accessible, processed snack foods that are high in fat can be detrimental to weight loss. Replace the processed fats with natural ones, such as avocados, nuts and eggs. Incorporate lighter, healthier foods, like fresh fruit and vegetables, to encourage weight loss and improved overall health.
3. Limit fast food.
This is a difficult task for many folks, especially those who are too busy to cook during the day. If you must order fast food, take stock of healthier menu options, and avoid sodas and other sweetened beverages. If possible, use your weekend to prepare a week’s worth of meals. It’s easy to make light stir-fries, roasts, soups and sauces, like marinara or pesto, and then store them for easy weeknight cooking.
4. Cut sugary beverages.
Of the many factors mentioned in an unhealthy home food environment, drinking sweetened beverages was fairly common for a majority of obese study participants. Sugar can be extremely harmful to the body, and known to increase your risk of heart disease, obesity, hypertension and even cancer. Reducing your consumption of this potentially dangerous and addictive substance is important for your overall health. Get in the habit of drinking water with meals and limiting juice to one eight-ounce glass per day. By cutting just one soda a day, you can save yourself a whopping 87,600 calories per year, which translates into roughly 25 pounds. Water adds zero calories and helps your body eliminate toxins.
5. Learn healthy food preparation methods.
Frying food is a surefire way to add unnecessary, extra fat and calories to your meals. A majority of people who participated in the home food environment study relied on unhealthy food preparation methods. Avoid recipes that require you to fry food or drench it in high-fat/high-calorie sauces. Also, avoid using processed carbohydrates as the main source of food on your plate. If you utilize lighter preparations—such as baking and light sautéing—while also reducing your processed carbohydrate intake and limiting portion sizes, you will encourage healthier eating for everyone in your home.
Creating a healthy home food environment isn’t as challenging as it may seem. With a little effort, attention to negative food behaviors and dedication to making meaningful dietary changes, your home can be an oasis of health, not a crash pad for extra calories.
Source: 3fatschicks.com

Read More →