February is heart health month and what better time to think about ways we can all improve our health!
Heart disease (cardiovascular) means you are having problems with your heart and the blood vessels throughout your body. Over time, the blood vessels that bring blood to the heart and brain can become blocked from a buildup of cells, fat and cholesterol. This reduces blood flow to the heart and brain and can cause heart attacks and strokes.
It is well known that people with kidney disease are much more likely than the general population to develop heart and blood vessel disease. This increased risk is related to kidney disease and other health problems such as diabetes and high blood pressure as well as certain lifestyle factors including being overweight and smoking. For this reason, it’s very important for kidney patients to take steps to help prevent heart and blood vessel problems. When we begin making changes to help improve our heart health, we are also helping our kidneys to stay healthy as well!
The National Kidney Foundation’s tips to improve your heart and kidney health:
It turns out that heart disease is a risk factor for kidney disease and kidney disease is a known risk factor for heart disease. Hence, if you know you have one, you should have yourself tested for the other.
Eat a balanced, kidney and heart-healthy diet
Reduce sodium in your diet. Be sure to stay away from processed foods and choose fresh fruits and vegetables. Reduce foods that are high in saturated fats and cholesterol like eggs, whole milk, cheese and fried foods. Eat more foods that are rich in heart-healthy omega-3 fatty acids. These include cold water fish like salmon, foods like flaxseed oil, canola oil and walnuts.
Increase physical activity
Physical activity offers many health benefits, including decreasing blood pressure, increasing muscle strength, lowering blood fat levels (cholesterol and triglycerides), improving sleep, increasing insulin sensitivity and helping control body weight. And it’ll make you feel good!
Reduce high cholesterol levels
High blood levels of fats like cholesterol increase your chance of developing heart and blood vessel problems. Simple blood tests can check for total cholesterol and other fats in your blood. If your levels are too high, you may need to follow a low-fat diet and exercise more. Some patients may also need to take pills to help lower cholesterol.
Keep high blood pressure under control
Follow your treatment plan carefully to control high blood pressure. They help to protect your heart. Be sure to follow your fluid and sodium (salt) limits to keep fluid from building up in your body and increasing your blood pressure.
If you have diabetes, keep your blood sugar well controlled
Over time, having high blood sugar can cause damage to your eyes, nerves, heart, blood vessels, and kidneys. Good control of blood sugar and other self-management actions can help slow or stop this damage from happening.
The strongest modifiable risk factor for both kidney and heart disease is smoking. There is nothing that is more important in the prevention of both heart and kidney disease as stopping smoking. Smoking causes hardening of the arteries which causes both coronary artery disease and nephrosclerosis, or hardening of the kidney due to disease of the blood vessels in it. Smoking is also a risk factor for high blood pressure which can cause both heart and kidney disease.
For those who prefer to avoid chemicals, we’ve listed a few home remedies that can help:
Honey is a time-honored remedy for a sore throat. According to one study, it can also relieve coughs more effectively than over-the-counter medicines that contain dextromethorphan (DM), a cough suppressant.
Anyone can create own remedy at home by mixing up to 2 teaspoons of honey with herbal tea or warm water and lemon. The honey does the soothing, while the lemon juice can help with congestion.
Peppermint leaves are well known for their healing properties. Menthol in peppermint soothes the throat and acts as a decongestant, helping to break down mucus. Anyone can benefit by drinking peppermint tea or by inhaling peppermint vapors from a steam bath. To make a steam bath, add 3 or 4 drops of peppermint oil for every 150 milliliters of hot water. Drape a towel over head, and take deep breaths directly above the water.
Thyme is used by some for respiratory illnesses. One study suggests that the essence extracted from thyme leaves can help relieve coughing as well as short-term bronchitis. The leaves contain compounds called flavonoids that relax the throat muscles involved in coughing and lessen inflammation.
Anyone can make thyme tea at home using 2 teaspoons of crushed thyme leaves and 1 cup of boiling water. Cover the cup, steep for 10 minutes, and strain.
- Salt and water gargle
While the remedy may seem relatively simple, a salt and water gargle can help soothe a scratchy throat that causes you to cough. Mixing 1/4 to 1/2 teaspoon of salt with 8 ounces of warm water can help to relieve irritation.
- Reduction of stress
Too much stress can be harmful for the body with any condition. Stress may not cause vitiligo, but excess stress can lead to the growth of patches caused by vitiligo. Apart from vitiligo, stress may harm the mind and body and hamper the day to day functioning of a person. Take less stress in order to prevent vitiligo from worsening.
- Drink water from a copper vessel
Staying hydrated always can help body stay fit and away from diseases. A way to get rid of vitiligo is to drink water from a copper vessel. Drinking water stored in a copper vessel will help increase melanin in body and reduce whiteness of patches caused by vitiligo.
- Basil leaves
leaves are known to have anti-aging and anti-viral properties. These properties of basil are important for dealing with vitiligo. Mixing basil leaves with bottle gouard juice will stimulate the production of melanin on your skin.
Walnuts are those dry fruits that have innumerable health benefits. One of those benefits of walnuts are that they treat the body against vitiligo. Eating at least 5 walnuts everyday can help deal with vitiligo.
- Foods high in zinc
While suffering with vitiligo it is extremely important to have a well-balanced diet. A balanced diet can help in boosting immune system. Along with that make sure to include zinc in regular diet. Amounts of zinc in the body is low with patients with vitiligo. Zinc supplementation in the body can stimulate the healing process of the skin against vitiligo.
Turmeric is an effective home remedy for vitiligo. Turmeric along with milk and stimulate the pigmentation of the skin.
The liver is the powerhouse organ of the body. It performs a variety of essential tasks, ranging from producing proteins, cholesterol and bile to storing vitamins, minerals and even carbohydrates. It also breaks down toxins like alcohol, medications and natural byproducts of metabolism. Keeping your liver in good shape is important for maintaining health. This article lists the best foods to eat to keep your liver healthy.
Grapefruit contains antioxidants that naturally protect the liver. The two main antioxidants found in grapefruit are naringenin and naringin. Several studies have found that both help protect the liver from injury. The protective effects of grapefruit are known to occur in two ways — by reducing inflammation and protecting cells. Studies have also shown that these antioxidants can reduce the development of hepatic fibrosis, a harmful condition in which excessive connective tissue builds up in the liver. This typically results from chronic inflammation.
2. Blueberries and Cranberries
Blueberries and cranberries both contain anthocyanins, antioxidants that give berries their distinctive colors. They’ve also been connected to many health benefits. Several studies have demonstrated that whole cranberries and blueberries, as well as their extracts or juices, can help keep the liver healthy. Consuming these fruits for 3–4 weeks protected the liver from damage. Additionally, blueberries helped increase immune cell response and antioxidant enzymes. Another experiment found that the types of antioxidants found commonly in berries slowed the development of lesions and fibrosis, the development of scar tissue, in the livers. Making these berries a regular part of your diet is a good way to make sure your liver is supplied with the antioxidants it needs to stay healthy.
Grapes, especially red and purple grapes, contain a variety of beneficial plant compounds. The most famous one is resveratrol, which has a number of health benefits. Studies have found that they can have various benefits, including lowering inflammation, preventing damage and increasing antioxidant levels. A study in humans with NAFLD showed that supplementing with grape seed extract for three months improved liver function.
4. Beetroot Juice
Beetroot juice is a source of nitrates and antioxidants called betalains, which may benefit heart health and reduce oxidative damage and inflammation. It’s reasonable to assume that eating beets themselves would have similar health effects. However, most studies use beetroot juice. You can juice beets yourself or buy beetroot juice from the store. Several studies have shown that beetroot juice reduces oxidative damage and inflammation in the liver, as well as increases natural detoxification enzymes .
5. Cruciferous Vegetables
Cruciferous vegetables like Brussels sprouts, broccoli and mustard greens are known for their high fiber content and distinctive taste. They are also high in beneficial plant compounds. Studies have shown Brussels sprouts and broccoli sprout extract increase levels of detoxification enzymes and protect the liver from damage. A recent study in men with fatty liver found that broccoli sprout extract, which is high in beneficial plant compounds, improved liver enzyme levels and decreased oxidative stress. The same study found that the broccoli sprout extract prevented liver failure in rats.
Nuts are high in fats, nutrients — including the antioxidant vitamin E — and beneficial plant compounds. This composition is responsible for several health benefits, especially for heart health, but potentially also for the liver. One six-month observational study in 106 people with non-alcoholic fatty liver disease found eating nuts was associated with improved levels of liver enzymes . What’s more, a second observational study found that men who ate small amounts of nuts and seeds had a higher risk of developing NAFLD than men who ate large amounts of nuts and seeds.
7. Olive Oil
Olive oil is considered a healthy fat because of its many health benefits, including positive effects on heart and metabolic health. However, it also has positive effects on the liver. One small study in 11 people with NAFLD found that consuming one teaspoon (6.5 ml) of olive oil per day improved liver enzyme and fat levels. It also raised levels of a protein associated with positive metabolic effects. The participants also had less fat accumulation and better blood flow in the liver. Several more recent studies have found similar effects of olive oil consumption in humans, including less fat accumulation in the liver, improved insulin sensitivity and improved blood levels of liver enzymes. Fat accumulation in the liver is part of the first stage of liver disease. Therefore, olive oil’s positive effects on liver fat, as well as other aspects of health, make it a valuable part of a healthy diet.
Tej Patta or bay leaf is a common Indian herb used in a number of dishes. Here's how it may help diabetes patients in regulating blood sugar levels.
- Bay leaves may improve insulin function in diabetes patients
- Tej patta contains polyphenols which aid glucose control
- Tej patta can be added to soups and curries to reap its benefits
Diabetes is a health condition where the body experiences erratic rise and fall in blood sugar levels. This can cause a number of other health complications. The condition is particularly widespread in India. According to one estimate, currently some 62 million Indians suffer from diabetes mellitus, which constitutes about 7 per cent of the entire adult population of the country. According to Indian Heart Association, the number of diabetics in India will jump to 109 million people by 2035. Furthermore, the condition, on an average, is said to strike by the time people cross the age of 40. Diet is a crucial part of managing and preventing diabetes and healthy diet practices as well as regular exercises may go a long way in alleviating the symptoms and even potentially preventing the condition. There are anumber of ingredients that we can include in our daily meals, which may help regulate blood sugar levels and bay leaves or tej patta is one of them.
Tej patta is used in a number of Indian dishes, to add flavour and give them a punch of nutrition as well. It is also known as the Malabar Leaf and its scientific name is Laurus Nobilis. This herb is present in a number of Indian kitchens and is fortified with the presence of a number of essential nutrients and minerals like vitamins A and C, as well as folic acid. It is used in a number of soups, curries and rice dishes and it adds a distinct pungent flavour to the dishes. The rich nutrient profile of the herb ensures that it delivers a host of health benefits, like preventing digestive troubles, protecting the heart and even acting as a stress buster. But diabetics can especially benefit by including it in their dishes as it may help improve insulin function.
A 2016 study published in the journal of Clinical Biochemistry and Nutrition concluded that consuming just 1 to 3 gm of bay leaves for 30 days, helped people suffering from Type-2 diabetes, improve insulin function. The leaves have a hypoglycaemic effect on diabetes patients, due to the presence of a number of phytochemicals and essential oils in it. Consumption of bay leaves was found to improve insulin and glucose metabolism. The active component of bay leaves is a polyphenol, which helps in controlling glucose levels. Additionally, they were also found to improve the lipid profile of patients.
To reap the full benefits of tej patta or bay leaves, diabetics are advised to consume it along with their regular medication as well as follow other healthy diet and lifestyle regulations. You can add whole bay leaves to your soups and curries or even grind the dried leaves into a powder and add it to your meals, to benefit from the herb. Just a spoonful of the herb is enough and may help regulate blood sugar levels.
Healthy diet is associated with a lower risk of erectile dysfunction and female sexual dysfunction. There are a number of foods that can actually enhance sex life. They can do so by keeping heart healthy and pumping blood to the right places.
Add these five foods to daily routine to make feel good and ready for the bedroom.
- Ground flax seeds
This super food is known for its rich antioxidant properties and for increasing blood flow to the sexual organs. Flax seeds keep you vibrant, as they contain lignans. Flax seeds are also a good source of: Omega-3 fatty acids. Omega-3s can improve cardiovascular health, a plus for libido. L-arginine. This amino acid can boost blood flow and keep sperm healthy.
This delicate seafood is rich in zinc, a key mineral for sexual maturation. Zinc helps your body produce testosterone, a hormone linked with sexual desire. It also helps synthesize thyroid hormones, necessary for having energy. Of course, you can’t expect immediate results just by eating six raw oysters. But oysters do contain the nutrients critical for sexual function.
- Pumpkin seeds
Pumpkin seeds, like oysters, are packed with zinc. They’re also a great source of magnesium. They contain antioxidative, antihypertensive, and cardioprotectivenutrients, all essential for optimal sexual health. The omega-3 fatty acids in pumpkin seeds may help with gynecological and prostate health. Omega-3s are known to reduce inflammation in the body. Pumpkin seeds are rich in: iron, necessary for feeling energized zinc, associated with boosting immunity magnesium, essential for relaxation.
- Pomegranate seeds
Pomegranate seeds are packed with polyphenols. Polyphenols are compounds associated with decreased risk of high blood pressure, heart disease, and stroke. They’re also thought to relax blood vessels and increase the delivery of blood to the brain and heart. If polyphenols can help increase blood to these parts, why not to other parts below the waistline, too?
Pomegranate seeds are high in :
polyphenols, which can protect your immune system and uplift your mood micronutrients, which provide the building blocks for making sex hormones flavones, which are important for erectile health vitamin C, which decreases stress and gives you stamina
Let’s start with a fun fact : The word for “avocado” is derived from an Aztec word meaning “testicle.” Fun facts aside, avocados are really good for the testicles, or at least what comes out of them. Versatile and nourishing, avocados are loaded with vitamin E. Vitamin E is a key antioxidant that widens blood vessels, potentially lowering the risk for cardiovascular disease. It may also reduce sperm DNA damage.
Avocados are also rich in:
- vitamin B-6, which helps keep your nervous system in balance
- potassium, which powers up your libido and energy
- monounsaturated oleic acid, which supports circulation and makes your heart health.
A family is made up of individuals at different stages of life, of different ages but to promote health, re-organizing your kitchen. Here are some pointers:
- Whole grain and not processed cereals provide energy to sustain and grow and are also a major source of all essential nutrients. Stock up on whole grains like Bajra, Ragi, Maize and Jowar, use them often. Try red and black and brown rice instead of white rice .Use these whole grains for breakfast porridges, they taste great.
- Buy whole dals in addition to the staple washed dals. Fill up your shelves with Rajma, Chana, Soy, Bhatt dals. Add these as sprouts or cook them for your meal at least once every two days. When buying meat, choose the lean, low fat cuts. Add a protein in every major meal. Proteins are essential for the body.
- Ensure 3 servings of seasonal vegetables per head and 2 of whole fruits per day. They provide both soluble and insoluble fibre in addition to vitamins, minerals and antioxidants. We need about 25-30gms of fibre per day, one apple provides only 1gm.
- 15% of one’s total calories come from visible Fats. Invisible sources include fatty meat, butter, ghee, cheese, lard, cream. Limit their use, Choose low fat milk, double toned. Poly unsaturated fats from vegetables are recommended. One oil may not provide all essential fats so use different combinations.
- Keep the trans fats away. There is a chance that industrial trans fats would be present in fast foods, snack food, fried foods cookies, margarine and spreads). Read the labels, if there is no label, find a better substitute.
- Keep the intake of sugar to less than 10% of your total calories, for a normal weight woman who needs 1900Kcal/day this is about 10 -11 teaspoons of sugar. Below 5% would be better. Sugar doesn’t refer to added refined sugar that you put in your tea/ coffee only. A lot of foods have natural sugar hidden in them too.
- Do not skip meals. Eat three balanced meals. Take a standard dinner plate, fill ½ with vegetables, 1/3rd with cereal, 1/3rd with the protein, add 150 ml of milk/dahi/dessert. You have a healthy meal.
- Snack on seasonal fruits, keep whole fruits easily available for the family members to pick up.
- Keep your fridge free of sugary aerated drinks and processed fruit juices. Keep fresh aam panna, jal jeera , kanji, buttermilk, as per season . Involve your family in making them.
- Nuts and Seeds make a good healthy snack to. One fistful a day is a good way to start your day.
- Boil, Bake, Shallow fry, and roast instead of deep frying.
- Meals are to eaten on the dining table not in front of the TV.
- Exercise daily. A minimum of 30-45 minutes daily @ 5-6km/hr for people below 40 years and free of any disease. Children need to be exposed to a lot of physical activity. Tuitions, studies are important but so is maintaining weight and promoting health. Also, you need to work with children and facilitate their needs.
Cinnamon : Cinnamon contains a bioactive compound that can help to fight and prevent diabetes. Cinnamon is known to stimulate the insulin activity and thus regulate the blood sugar level.
How to consume cinnamon :
- Mix half or one teaspoon of grounded cinnamon with warm water and have it once daily.
- Boil raw cinnamon in 2 glasses of water. Let it cool for 30 minutes and have it daily.
Aloe vera : Aloe vera is easily found in Indian households. Though it’s bitter in taste, but combing it with buttermilk makes it taste better. Usually, aloe vera is used for beauty purposes but as it has anti-inflammatory properties it can heal the wounds. Due to its anti-inflammatory properties, it is said to control the blood sugar levels.
Jamun : Jamun and its leaves have proven to be helpful in lowering the blood sugar levels. Consuming approximately 100 grams of Jamun every day is said to show tremendous improvement in your blood sugar levels.
Vitamin C : Vitamin C is not only good for skin but also for diabetes. Recent studies have shown that consuming approximately 600 mg of Vitamin C daily can improve the blood sugar level significantly. People who have chronic diabetes should consume foods rich in Vitamin C every day. Some foods rich in Vitamin C are amla, orange, tomato and blueberry.
Exercise : One of the main reasons behind type II diabetes is being overweight. Any kind of physical activity, be it yoga, Zumba, aerobics, gymming, playing sports can significantly improve blood sugar level by maintaining your weight. Not only this, walking every day can help to reduce the blood sugar level tremendously
Urinary tract infections (UTIs) are caused by bacterial infection, so doctors usually treat them with antibiotics — but is it possible to treat a UTI without antibiotics?
Cranberry juice is a popular home remedy for mild UTIs. Antibiotics are an effective treatment for UTIs. However, the body can often resolve minor, uncomplicated UTIs on its own without the help of antibiotics. By some estimates, 25–42 percent of uncomplicated UTI infections clear on their own. In these cases, people can try a range of home remedies to speed up recovery.
7 Methods for treating UTIs without antibiotics
While scientific research supports some at-home or natural UTI remedies, others have been a part of traditional medicine systems for thousands of years.
To treat a UTI without antibiotics, people can try the following home remedies:
1. Stay hydrated :
- Drinking water regularly may help to treat a UTI.
- Drinking enough water is one of the easiest ways to help prevent and treat UTIs.
- Water helps the urinary tract organs remove waste from the body efficiently while retaining vital nutrients and electrolytes.
- Being hydrated also dilutes the urine and speeds its journey through the system, making it harder for bacteria to reach the cells that line urinary organs and to cause an infection.
- There is no set recommendation for how much people should drink daily, as each person's water needs are different. On average though, people should drink at least six to eight 8-ounce (oz) glasses of water each day.
2. Urinate when the need arises : Frequent urination puts pressure on bacteria in the urinary tract, which can help to clear them out. It also reduces the amount of time that bacteria in the urine are exposed to cells in the urinary tract, reducing the risk of them attaching and forming an infection. Always urinate as soon as possible when the urge strikes to help prevent and treat UTIs.
3. Drink cranberry juice : Cranberry juice is one of the most well-established natural treatments for UTIs. People have also traditionally used it to help clear general infections and speed up wound recovery time. Studies on the effectiveness of cranberry juice for UTIs have had mixed results. According to one review, cranberry juice contains compounds that may prevent E. coli cells from attaching to cells in the urinary tract. Cranberry juice also contains antioxidants, including polyphenols, which have antibacterial and anti-inflammatory properties. There is no set guideline on how much cranberry juice to drink to treat a UTI, but a common recommendation is to drink around 400 milliliters (mL) of at least 25-percent cranberry juice every day to prevent or treat UTIs.
4. Use probiotics : Beneficial bacteria, known as probiotics, can help keep the urinary tract healthy and free from harmful bacteria. In particular, a group of probiotics called lactobacilli may help with treating and preventing UTIs. They may do this by:
- preventing harmful bacteria from attaching to urinary tract cells
- producing hydrogen peroxide in urine, which is a strong antibacterial
- lowering urine pH, making conditions less favorable for bacteria
- People who take lactobacillus supplements while on antibiotics for UTIs may develop less antibiotic resistance than people not taking them.
- Probiotics occur in a variety of fermented and dairy products, including: yogurts some types of cheese.
- People can also take probiotic supplements, which are usually in the form of a capsule or a powder that mixes into water or other beverages.
5. Get enough vitamin C : Vitamin C is an antioxidant that helps to improve immune system function. Vitamin C also reacts with nitrates in urine to form nitrogen oxides that can kill bacteria. It can lower the pH of urine, making it less likely that bacteria will survive.As with cranberry juice, people have been using vitamin C in various forms to treat UTIs for thousands of years.
6. Wipe from front to back : Many UTIs develop when bacteria from the rectum or feces gain access to the urethra, the small channel that allows urine to flow out of the body. Once bacteria are in the urethra, they can travel up into other urinary tract organs where they can lead to infections. After urinating, wipe in a way that prevents bacteria from coming into contact with the genitals. Use separate pieces of toilet paper to wipe the genitals and anus.
7. Practice good sexual hygiene : Sexual intercourse introduces bacteria and other microbes from outside the body to the urinary tract. Practicing good sexual hygiene can help to reduce the number of bacteria that people can transfer during intercourse and other sexual acts.
Examples of good sexual hygiene include: Urinating before and immediately after sex using barrier contraception, such as a condom washing the genitals, especially the foreskin, before and after engaging in sexual acts or intercourse ensuring that sexual partners are aware of any current or previous UTIs
Trusting on home remedies to cure common cold and cough is something that many Indian households still believe. Besides treating common cold and cough effectively, these home remedies are also free from any side-effects. Here we have mentioned some of these home remedies that will help you treat common cold and cough.
Ginger tea not only tastes good but also helps in treating common cold and cough.
Mixture of lemon, cinnamon and honey
Another effective home remedy for common cold and cough is a mixture of lemon, cinnamon and honey. This syrup effectively cures cold and cough.
How to make the syrup: In half spoon of honey, add a few drop of lemon and a pinch of cinnamon. Have this syrup twice a day to cure common cold and cough.
Warm water reduces inflammation in the throat and helps in replenishing the fluids and infection out of the body.
Milk and turmeric
Turmeric mixed in warm milk is a popular and effective way to fight against cold and cough. Drinking a glass of warm turmeric milk before sleeping helps in faster recovery from cold and cough.
Gargle with salt-water
This is an age-old therapy that effectively treats cough and cold. Adding turmeric in this salt-water is also beneficial.
Add tulsi, ginger and black pepper while peparing your tea and this spiced tea is great for your health. These three ingredients play an important role in fighting a common cold and cough.
Honey, lime juice and warm water
This is a perfect dose to improve digestion and for the circulation system. Adding honey to luke-lime water is the best solution in controlling common cold and cough.
Extract the ginger juice and add crush tulsi leaves to it and add honey. Consume it to get relief from a cough.
Flaxseeds for cold and cough
You can boil flaxseeds until it thickens and strain it. Add a few drops of lime juice and honey to it and consume the mixture for cold and cough relief.
Ginger and salt
Cut ginger into small pieces and add salt to it. Chew these ginger pieces to fight cold, cough and a sore throat.
Boil water with black pepper, cumin and jaggery to it. Consume this solution when warm and it will give you relief from chest congestion.
Health tips powered by Jufex forte Syrup- Much more than a cough syrup.
Falling asleep may seem like an impossible dream when you’re awake at 3 a.m., but good sleep is more under your control than you might think. Following healthy sleep habits can make the difference between restlessness and restful slumber. Researchers have identified a variety of practices and habits—known as “sleep hygiene"—that can help anyone maximize the hours they spend sleeping, even those whose sleep is affected by insomnia, jet lag, or shift work.
Sleep hygiene may sound unimaginative, but it just may be the best way to get the sleep you need in this 24/7 age. Here are some simple tips for making the sleep of your dreams a nightly reality:
#1 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep
Caffeinated products decrease a person’s quality of sleep.
#2 Turn Your Bedroom into a Sleep-Inducing Environment
A quiet, dark, and cool environment can help promote sound slumber.
#3 Establish a Soothing Pre-Sleep Routine
Light reading before bed is a good way to prepare yourself for sleep.
#4 Go to Sleep When You’re Truly Tired
Struggling to fall sleep just leads to frustration. If you’re not asleep after 20 minutes, get out of bed, go to another room, and do something relaxing, like reading or listening to music until you are tired enough to sleep.
#5 Don’t Be a Night time Clock-Watcher
Staring at a clock in your bedroom, either when you are trying to fall asleep or when you wake in the middle of the night, can actually increase stress, making it harder to fall asleep. Turn your clock’s face away from you.
#6 Use Light to Your Advantage
Natural light keeps your internal clock on a healthy sleep-wake cycle. So let in the light first thing in the morning and get out of the office for a sun break during the day.
#7 Keep Your Internal Clock Set with a Consistent Sleep Schedule
Having a regular sleep schedule helps to ensure better quality and consistent sleep.
#8 Nap Early—Or Not at All
Many people make naps a regular part of their day. However, for those who find falling asleep or staying asleep through the night problematic, afternoon napping may be one of the culprits. This is because late-day naps decrease sleep drive. If you must nap, it’s better to keep it short and before 5 p.m.
#9 Lighten Up on Evening Meals
Eating a pepperoni pizza at 10 p.m. may be a recipe for insomnia. Finish dinner several hours before bedtime and avoid foods that cause indigestion.
#10 Balance Fluid Intake
Drink enough fluid at night to keep from waking up thirsty—but not so much and so close to bedtime that you will be awakened by the need for a trip to the bathroom.
#11 Exercise Early
Exercise helps promote restful sleep if it is done several hours before you go to bed.
Ayurvedic Home Remedies for Insomnia
Soak 10 to 15 raisins in warm water for 4 to 5 hours. Consume the raisins along with the water.
One teaspoon of Ashwagandha choornam or two capsules/tablets with a glass of warm milk can relieve chronic sleeplessness.
Massage warm sesame oil on the soles of the feet before bed. Wipe clean after 15 minutes or sleep with your feet covered with a pair of old socks.
For better results Syp. Memtone can taken as per physician advise.
Carbohydrates - used for the production of energy and to keep warm.
Carbohydrates are grouped into two categories, simple and complex, referring to the speed at which they are broken down into glucose (the main source of fuel for the body). Simple carbohydrates have a high score on the glycaemic index (GI), while complex ones generally score much lower. For example, cornflakes score around 80 on the GI, while porridge comes in at just 49.
Simple carbohydrates are broken down very rapidly and include the sweet, processed foods that children seem to like, including processed cereals, sweets and juices.
Complex carbohydrates are the whole foods that are obviously less sweet - these include cereals, breads, pulses, rice and other grains, fruits and vegetables.
Carbohydrates should make up around 60 per cent of child's daily food intake, and should be combined with other food groups for an ideal balance.
Best carbohydrates for children
Fruit, vegetables, wholemeal flour, bread, biscuits and crackers, brown and wild rice, wholegrain unsweetened breakfast cereals and muesli, buckwheat.
These are the bricks and mortar of the body, required for the development of bones, teeth, nails, muscles, brain and nervous system.
Proteins contain amino acids, of which eight are considered essential and must come from food. The body creates the remaining 14 from the eight food-sourced amino acids (there are 22 in total). Protein is slow to be broken down by the digestive system, and thus slows down the conversion of the other foods with which it is eaten, so combines perfectly with carbohydrates.
Children need protein daily, but should not eat too much (no more than 25 per cent of any meal or snack) because it can create acidity in the body, which weakens bones and puts pressure on the kidneys.
Animal sources of protein are known as complete proteins because they contain all of the eight essential amino acids, whereas vegetable sources are often incomplete.
Best proteins for children
Milk, cheese, eggs, plain yogurt, meat, fish, poultry, pulses, soy and tofu, quinoa, millet and oats. Nuts contain protein but care should be taken when giving nuts, especially peanuts, to very young children.
Essential fats are required in all stages of life, and for children these include optimum brain development, nerve communication and hormone transportation. Children need fat, so low-fat versions of foods are not the best choice. They are often bulked up with additives and sugars and don't promote a feeling of satisfaction after eating.
Essential fats are so called because they must come from food and are used to create the type of fat that the body can use. Processed fats, which include trans and saturated fats, are of negligible value to children, and are found in processed foods and treats. Avoid anything with hydrogenated or even partially hydrogenated fats in it, which are widely used in the food industry. These contribute to cardiovascular disease, obesity and potentially slow development, and can hinder absorption of essential fats.
Omega-3 Salmon, tuna, sardines, mackerel, linseed, pumpkin and sesame seeds, walnuts (see note on nuts, above).
Omega-6 Almonds, pine nuts , avocado, corn, sunflower seeds.
- Get Proper Sleep
- Indulge In Regular Exercise And Sports
- Practise Yoga
- Maintain Correct Posture
- Have A Balanced Diet
- Avoid Growth Stunting Factors like alcohol, caffeine, drugs etc.
- Develop A Strong Immune System
- Ask For Medical Aid, in case of abnormally less growth.
- Build Confidence
Keep yourself active for healthy bones
Regularly incorporating weight-bearing activities like jogging, walking, climbing the stairs, dancing, hiking, and playing volleyball or tennis for 20-30 minutes, 3-4 times a week is good for your bones, and also promotes overall physical and mental health.
Eat calcium-rich foods
In addition to dairy products, choose fish with bones such as salmon, sardines or whitebait. For additional benefits, serve them with a side of dark leafy green vegetables or broccoli. Almonds, dried figs, fortified tofu and soy milk are also calcium-rich choices,
Make other changes to your diet
A recent study showed that a Mediterranean diet may play a role in protecting bone density. Mediterranean diets include high consumption of olives, olive oil, vegetables, fruit, legumes, moderate consumption of dairy and fish, and a low consumption of meat and meat products.
Avoid excessive alcohol use
While it isn't exactly understood how alcohol affects bone, studies have shown that people who consume more than 3 ounces of alcohol (roughly 6 drinks) each day increase the likelihood of having more bone loss than those people with minimal alcohol intake.
Smoking also increases the risk of osteoporosis, specifically by reducing blood flow to the bones, slowing the production of bone-forming cells and impairing calcium absorption.
Osteoporosis and low bone mass are currently estimated to be a major public health threat. Adequate nutrition plays a major role in the prevention and treatment of osteoporosis; the micronutrients of greatest importance are calcium and vitamin D. Calcium has been shown to have beneficial effects on bone mass at all ages, although the results are not always consistent. Higher doses than the current US recommendation (600 IU) of vitamin D in the elderly (age > or = 65 y) may actually be required for optimal bone health (800-1000 IU/d). The elderly can clearly benefit from increased vitamin D intakes; however, the potential importance of vitamin D in peak bone mass is just being investigated. Vitamin D has been related to falls, with supplementation reducing the number of falls. There are clear fracture benefits demonstrated in randomized clinical trials of calcium and vitamin D supplementation. The other micronutrient needs for optimizing bone health can be easily met by a healthy diet that is high in fruits and vegetables to ensure adequate intakes for magnesium, potassium, vitamin C, vitamin K, and other potentially important nutrients. Healthcare professionals need to be aware of the importance of adequate calcium and vitamin D intakes (easily monitored by serum 25(OH)D) for optimal bone health, as well as the prevention of falls and fractures. In addition, a healthy diet that includes 5 servings a day of fruits and vegetables should optimize the intake of micronutrients required for bone health.
Switching from whole milk to skim milk overnight might be more than most people's taste buds can stand. Like a low-salt, a low-fat diet sometimes takes a little getting used to. Here are some ways to train your taste buds to love leaner milk.
Try the "step down from whole" approach. Whole milk gets over 50 percent of its calories from fat. The next step down on the fat ladder is 2 percent milk (which is 2 percent of its calories from fat).
To start, mix a carton of whole milk with a carton of 2 percent milk. Drink the mixture in place of whole milk for several weeks, until you become accustomed to the taste. Actually, you might surprise yourself and barely notice a difference, especially if you buy low-fat milk with milk solids added.
After a while you can reduce the amount of whole milk you add until you become accustomed to 2 percent milk then you can gradually start adding skim milk to your 2 percent milk. Maybe one part skim milk to three parts 2% to start gradually working your way down to pure skim milk, which gets only a little under 5% of its calories from fat. That's well under that 30% calories from fat guideline endorsed by a number of Health Organisation, including the National Cancer Institute and the American heart association. The process might take several months, but it can probably lead to a permanent conversion
Go from skim-plus to skim. Add either dry non-fat skim-milk powder or canned evaporated skim milk to regular skim. Concoct, a mixture that tastes close to whole milk, tthen slowly reduce the amount of these additives over a period of weeks. Soon you'll be drinking pure skim and probably not even notice the difference.
To get about 4 to 5 extra grams of dietary fiber each day, include one of the following:
- 1/3 to 1/2 cup of bran cereal, hot or cold.
- 1 tablespoon raw corn bran, or 3 tablespoons raw wheat bran, or 4 tablespoons raw rice bran sprinkled in cereal, fruit or yogurt.
- 1 and 1/2 rounded teaspoons psyllium or 2 teaspoons soy fiber mixed with beverages.
- 3 dried figs.
- 1 large pear.
- 3 medium plums.
- 2 medium peaches.
- 1/2 cup cooked legumes (for example, chick-peas, kidney beans, lentils).
Note: Fiber content may vary depending on brand or variety.
The most important dietary recommendation that a doctor can offer anyone who suffers from UTI is to increase the consumption of liquids. Drink plenty of liquids in the form of pure water, herbal teas, fresh fruit and vegetable juices diluted with water. These liquids help frequent flushing out of the bladder.
Here are some simple steps that could be followed to shorten UTI:
Avoid foods and drinks rich in sugar. Curtail intake of table sugar, soft drinks, concentrated sweet fruit drinks, coffee and alcoholic beverages. Bacteria thrive in a sugary environment as it impairs the ability of white blood cells to destroy bacteria.
Other foods to avoid are processed foods, spicy foods, fats, dairy products, red meats and shellfish. These foods are acid-forming (not to be mistaken with acid tasting food like the citrus fruits). Acidity formed from these foods increase the bacterial infection.
Eat fermented foods containing active lactobacillus acidophilus (probiotics) and all the beneficial bacteria that helps fight the harmful microbes. Some suggestions of fermented foods are: yogurt and apple cider vinegar.
Drink juices high in vitamin C (citrus fruits, especially grapefruit) as they help to provide an environment in urine that is hostile to most bacteria.
Eat foods high in vitamin A to rebuild immune system.
Sodium (salt) is a mineral found in almost all foods. Too much sodium can make CKD patient thirsty, which can lead to swelling and raise blood pressure. This can damage kidneys more and make heart work harder.
One of the best things that Patient can do to stay healthy is to limit sodium.
To limit sodium in meal plan:
Do not add salt to food when cooking or eating. Try cooking with fresh herbs, lemon juice or other salt-free spices.
Choose fresh or frozen vegetables instead of canned vegetables. If willing to use canned vegetables, drain and rinse them to remove extra salt before cooking or eating them.
Avoid processed meats like ham, bacon, sausage and lunch meats.
Munch on fresh fruits and vegetables rather than crackers or other salty snacks.
Avoid canned soups and frozen dinners that are high in sodium. • Avoid pickled foods, like olives and pickles. • Limit high-sodium condiments like soy sauce, BBQ sauce and ketchup.
Protein is an essential part of any diet. Proteins help build and maintain muscle, bone, skin, connective tissue, internal organs, and blood. They help fight disease and heal wounds. But proteins also break down into waste products that must be removed from the blood by the kidneys. Eating more protein than the body needs may put an extra burden on the kidneys and cause kidney function to decline faster.
Health care providers recommend that people with CKD eat moderate or reduced amounts of protein. However, restricting protein could lead to malnutrition, so people with CKD need to be careful. Learning about portion sizes can help people limit protein intake without endangering their health.
A recent study found that cinnamon can increase metabolism of blood glucose by triggering insulin release. In that study, as little as one-quarter teaspoon a day produced significant reductions in all patients' blood sugar levels. The cinnamon also normalised the blood levels of fats called triglycerides.
Finger millet (ragi) is an ideal food for obese people, because its digestion is slow & due to this carbohydrates takes longer time to get absorbed. By eating ragi preparations, constant desire to eat will be curbed reducing the daily caloric intake. At the same time, it supplies abundance of Calcium, Phosphate, Iron, Vitamin B1 & prevent malnutrition in-spite of restricted food.
Rolled oats, oat bran and oatmeals (not instant oat cereal), onions, artichokes and pulses are foods that have shown an ability to reduce blood sugar rises also Wheatgerms, Sunflower seeds, rapeseed oil and almonds contains high levels of vitamin E. Substantial research has shown that this improves diabetic circulation and can help diabetic neuropathy.
Coriander (Dhania) leaves juice helps kidneys to filter blood by removing salt, toxic accumulates and any unwanted material entering our body. Cut small pieces and put it in a pot and pour clean water and boil it for ten minutes and let it cool down and then filter it and pour in clean bottle and keep it inside refrigerator to cool.
Drink one glass daily and you will notice all salt and other accumulated poison coming out of kidneys by urination. Dhania is known best cleaning treatment for kidneys.
Although it has a reputation as a male nutrient, zinc is fundamental to the sexual and reproduction health of both genders. All of us require it for fertility, and it is usually recommended whenever a patient, male or female, need a libido boost.
People with this inflammatory joint disease are generally quite depleted in zinc. If you plan to take zinc supplements, make sure you are also given copper, an extremely valuable treatment. The zinc/copper ratio should be roughly eight to one.
- During meal, chew & consume 5 raw Garlic cloves. It helps relieve sciatica pain.
- Take 1/2 teaspoonful Garlic juice with one teaspoonful ghee twice daily, it relieves joints pain.
- Daily use of 1/4 teaspoonful triphala powder and paste of 5 raw Garlic cloves with water, benefits the diabetic patients.
The name 'manganese' comes from Greek word for magic, because the ancient Athenians believed the element had magical properties. But while manganese is special in certain ways, it's typical of many trace minerals: though only a small amount is needed, all too often an even smaller amount is available in our diets.
Natural diabetes remedies from around the world often feature manganese-rich herbs. The mineral is an integral part of the treatments for all variations of sugar and insulin disorders. People with diabetes typically have only half of what's considered a 'normal' manganese level, and the deficiency contributes to their bodies' inability to process sugars. with the nutrient, research shows, they are better able to manage blood glucose.
Copper is a powerful mineral. Not only is it essential to helping the heart to function correctly, but it also controls cholestrol, sugar and uric acid levels. in addition, it increase bone strength, enhances function, contributes to infant growth and is a major treatment for rhematoid arthritis. But as with iron, maintaining the correct balance is vital. Both shortages and excesses can increase free radical activity, thereby increasing the risk of heart disease and other chronic degenerative illnesses. A doctor and lab tests can determine whether your copper levels are too high or too low.
The use of copper to treat rheumatoid arthritis provides one of the best examples of how a nutrient cab be superior to mainstream drug therapies. Copper helps the body produce superoxide dismutase (SOD), its most therapeutic intercellular anti-inflammatory enzyme.
- Eat more fruits and green leafy vegetable those contain Vitamin and avoid refined sugars, as this reduced the body Vitamins-A level. These may supplement with fresh juice made from grape fruits, guava, mango, papaya, water melon, beet roots, tomatoes, amaranth leaves, broccoli, carrots, peas, pumpkin, spinach, sweet potato or eat crushed raw garlic (about 3 clove a day).
- Increase iron rich foods (Dark Green Leafy Vegetables (Spinach, cooked), Beans & Peas (Soybeans, cooked), Asparagus, Tomato Paste, Lemon Grass) in diet and eat plenty of vitamin C and copper containing foods like garlic and onions to aid iron absorption.to aid as Iron deficiency is the commonest cause of anaemia in women because of insufficient iron in diet to replace menstrual loss.
- Avoid coffee, tea, cola and tannin containing herbal teas from about an hour before meals to an hour and a half after. These reduce iron absorption and flushes excess water through the kidney leading to a loss of some of the nutrients needed to form haemoglobin such as magnesium and V-B 6.
- For osteoarthritis eat more foods rich in V-A (grape fruits, guava, mango, papaya, water melon, beet roots, tomatoes, amaranth leaves, broccoli, carrots, peas, pumpkin, spinach, sweet potato), B (Oats, Bananas, Potatoes Spinach, Almonds, Milk) and C (Guavas, Kiwifruit, Broccoli, Berries), which tend to reduce inflammation and eat adequate amount of calcium (Low Fat Cheese, Low Fat Milk & Yogurt, Okra, Almonds, Fresh Thyme, Amaranth Greens), iron (Dark Green Leafy Vegetables (Spinach, cooked), Beans & Peas (Soybeans, cooked), Asparagus , Tomato Paste, Lemon Grass) , zinc (Blackberries, Pomegranates ,raspberries, soybeans and peas are good sources of zinc.), copper ( Guavas, Avocados, Litchis, Prunes, Mushrooms, Potatoes, Soybean Sprouts), selenium (Mixed Nuts (14%), Cashews (8%), Black Walnuts (7%),, Whole-Wheat Bread, Seeds (Sunflower) and magnesium (Blackberries, Raspberries, Jackfruit Dark Leafy Greens (Raw Spinach), Nuts and Seeds (Squash and Pumpkin Seeds), Beans and Lentils (Soy Beans), Whole Grains (Brown Rice), Okra,). Reduce both total fats and saturated fats and lose weight (if necessary).
- For rheumatoid arthritis eat fruits and vegetable foods rich in zinc (Blackberries, Pomegranates ,raspberries, soybeans and peas are good sources of zinc.), copper ( Guavas, Avocados, Litchis, Prunes, Mushrooms, Potatoes, Soybean Sprouts) calcium (Low Fat Cheese, Low Fat Milk & Yogurt, Okra, Almonds, Fresh Thyme, Amaranth Greens) , potassium (White Beans, Dried Apricots, Yogurt, Bananas, Baked Potatoes (With Skin), Avocadoes, Guavas) magnesium (Blackberries, Raspberries, Jackfruit Dark Leafy Greens (Raw Spinach), Nuts and Seeds (Squash and Pumpkin Seeds), Beans and Lentils (Soy Beans), Whole Grains (Brown Rice), Okra, selenium (Mixed Nuts (14%), Cashews (8%), Black Walnuts (7%),, Whole-Wheat Bread, Seeds (Sunflower), Whole Grains (Rye) V- A and V-B (especially pantothenic acid (Mushrooms, Sunflower Seeds, Sweet Potato (Baked) and B-6 (Pistachio Nuts, Dried Fruit (Prunes) , Bananas ), C and E, and Pine Apple and less acid forming food. Avoid tomatoes, potatoes, pepper and egg plants which may make arthritis worse.
Drink at least 10-8 ounce glasses of water daily. Drink juice of fresh lemon in a glass of warm water in morning to prevent from foaming. Increase consumption of foods rich in V-A (apricot, carrot, Pumpkin, Sweet Potato, Squarts etc.) to discourage the formation of stones. Minimise consumption of animal protein or eliminate it from your diet altogether. Reduce intake of potassium & phosphorus. Avoid carbonated soft drinks. Don't omit calcium from diet.
Diet: Avoid caffeine, which increase calcium loss and eat enough food rich in Vitamin-C plus the bioflavonoids to help absorb calcium. Women with osteoporosis are more likely to produce insufficient gastric acid. Calcium absorption needs acid and acid production require zinc, so eat enough zinc rich foods (Blackberries, Pomegranates, raspberries, soybeans and peas).
CARROT: Drink daily I glass juice of carrot as carrots are bursting with beta – carotene, necessary for growth and for the healthy functioning of the retina in the eyes, the lining of digestive passage and urinary and genital tract. Prepare carrot by scrubbing their skin, not scraping or peeling since the greater concentration of vitamins and minerals live in or just below the surface.
WHOLE GRAINS: it contain more protein, fat, iron, thiamine, riboflavin, and niacin than the refined grains used to make white bread and flour. Choose whole grains or food made with the whole grain, because of the many nutrients in the bran and wheat germ.
BANANA: it contain more carbohydrate than most fruits. Their high fibre content ensure that the sugar are slowly and slowly absorbed into the blood stream. Banana are also rich in potassium, magnesium, V-B 6 and C and the calming amino acid tryptophan which is good solution for anxiety.
WALNUT: eat walnut as it contain useful amount of protein, fibre, mineral (magnesium, phosphorus, iron, calcium, copper and zinc), vitamin (A, Thimine, B6, C, E , Pantothenic acid, biotin and folic acid) and essential fatty acids.
GRAPES: it contain a form of dietary fibre called pectin, which helps lower low density lipo-protein (LDL) cholesterol in the blood. grapes good source of biotin ad contain V-C and small amount of many essential minerals.
- Reduce intake of POTASSIUM:
- Reduce intake of PROTEIN: Minimize consumption of animal protein or eliminate it from your diet altogether.
- Reduce intake of SALT:
- Vegetables and potatoes should be cut up into small pieces and boiled in plenty of water as this reduces their potassium content. After boiling throw the cooking water away. Do not use to make gravy or stock.
- Once boiled, vegetables and potatoes can be fried, roasted or added to casseroles.
- Try to avoid vegetables which have been cooked by steaming or microwaving. Try not to eat raw vegetables.
- Fruits should be limited to a maximum of 3 portions a day. A handful e.g. one small apple or about 10 grapes.
- Avoid high PHOSPHORUS food:
- Dairy products such as milk, cheese, custard, cottage cheese, yogurt, ice cream, pudding should be cut from diet.
- Say no to Beverages such as cocoa, beer, chocolate drinks, and dark cola drinks.
- Reduce intake of ADDED SUGAR.
- Reduce intake of ALCOHOL.
- Avoid carbonated SOFT DRINKS.
- Avoid SMOKING.
Pippali, is to be useful in infectious fever. For internal usage as febrifuge half teaspoonful of powdered Pippali should be taken by patient mixed with honey (about 2 tea spoon full) and ginger juice (half tea spoon). This may be given three times a day on the first onset of fever, and will check the further rise of temperature. This will promote the resistance of patient against the attack of bronchitis and throat congestion.
Tulsi, is the other drug of choice for the condition of infectious fever. Tea made from tulsi mixed with equal quantity of dried power of ginger will act excellently in infectious fever and can be administered 3-4 time.
Fruit juice, especially orange juice should be given twice a day. Infusion of tulsi leaves, pepper powder and little sugar helps in bring the fever down. This infusion should be taken thrice a day. Drink honey added with barley water it gives nourishment to the body during any fever. Eat apple in malarial fever, it helps to reduce fever without weakening the body. It also prevent recurring attack.
- Fats in any form must be strictly avoided as also coffee, tea, alcohol and oily substance,
- The diet should consists of mostly fluids, juice made from sugarcane and white radish to which honey is added should be given twice a day.
- Fresh cabbage juice with a teaspoon of honey is also very help full in jaundice.
- A tea spoon of cumin powder added to a teaspoon of tamarind pulp and one tea spoon of honey should be given to the patient.
- Lemon juice in barley water and honey in boiled and cooled water must be given frequently.
- One glass of tomato juice must be given at least once a day.
- Carrot strengthen the liver. It can be given in the form of juice, soup or infusion.
- Soup made from lauki (bottle gourd) is very much effective in jaundice.
- Lauki roasted in fire and the juice extracted to which honey is added and sholug be given to strengthen the liver.
- An infusion of ginger and curry leaves must be given regularly for some days at bed time.
- Slowly whole wheat bread can be included in the diet.