Health Tips of Diet
If you want to cut
calories, switch from orange juice to tomato juice. It is equally nutritious
and has half the calories.
Shrimps (Chingri) are a
great source of protein & selenium through high in cholesterol. 100gm
serving a week is a healthy choice.
Eat a bowl full of fruits
or vegetables each night with dinner. Just go easy on the dressing and high-fat
toppings.
Chew up to 15-20 times
& you will consume 70kcal less per meal. Add more fiber to your diet and
this will give you a feeling of fullness.
Never skip breakfast. By
lunch time your body will be in starvation mode and you will end up eating much
more than you should.
Don't wait till you are
thirsty to drink water, thirst may be mistaken for hunger, causing you to
overeat. So drink water regularly.
Don't wait till you are
thirsty to drink water, thirst may be mistaken for hunger, causing you to overeat.
So drink water regularly.
To lose weight, you
replace calorie-dense foods and drinks with calorie-light ones. For example-
Avoid juices, eat fruits.
Eating-on-the go such as
munching while you shop can fill you with unwanted calories. Limit meals and
snacks to designated times.
Switching
to vegetarian protein sources such as beans (shim) and pulses (dal) in place of
meat can help limit fat and cholesterol intake.
A
low-fiber diet can cause higher levels of overall body fat in teen girls &
increases risk of heart disease & diabetes. Eat more fruits/vegitables.
Health Tips of Fitness
Ayurveda recommends
drinking two glasses of water every morning, and chewing on tulsi leaves to
prevent acidity.
Get at least 30min of
moderate physical activity a day, such as fast walking. This should raise your
heartbeat and breathing rates.
Drinking warm milk at
night is known to soothe nerves and help a person get a restful night of sleep.
Best early morning drink
is a glass of lemon juice as it hydrates you and prepares the body for better
digestion during the day.
Aerobic exercise, meditation
& taking nutritious breakfast are highly effective methods for reducing
stress. Early morning is a good time to do these activities.
When you wake up in the
morning, step outside & breathe deeply for a couple of minutes. Raise up
arms and stretch your body. The fresh air will awaken your senses.
To spend more calories
while exercising you need to regularly switch between different exercises that
use different muscles.
Yoga teaches you breathing
techniques to reduce stress take very slow, deep breaths. Do it 5 to 6 times to
relax and feel refreshed.
Take walks after dinner.
This will ensure that you don't get to bed immediately after dinner and add on
extra pounds.
At least 30min of regular
physical activity daily helps maintain cardiovascular fitness & 60min on
most days helps maintain a healthy weight.
Have a glass of water
after waking up from sleep in the morning. It will help ensure all the toxins
liver has cleansed overnight to be flushed out effectively.
Spice up your food with
fresh ground ginger and garlic. It tastes great and helps your body fight
everyday wear and tear from within.
Drink
extra fluids such as water, lemon or fruit juices during very hot weather. Wear
lightweight, loose-fitting cotton clothing.
Health Tips of Healthy Food
A
healthy breakfast can jumpstart your metabolism, and eating small, healthy
meals around the day keeps your energy up and your metabolism going.
Get maximum health
benefits from your tea by adding lemon juice to it. The citrus juice increases
antioxidant absorption.
Turmeric (Holud) is good
for flexible, clog-free arteries & improve blood circulation. Add some
turmeric in your everyday cooking.
Add beans (shimer bichi)
and peas (dal) to your diet. They are excellent sources of soluble fiber and
rich in Proteins.
having Maximum nutrition (pusti)
at the khosha of potato. Other fruits and roots and vegetables are same
procedure.
A variety of fruits and
vegetables in their raw or uncooked form provide us with our daily quota of
vitamin C.
Raisins (kishmish) in your
diet help you avoid anaemia, fight constipation and aid your body in the
formation of red blood cells.
Beans (Shim) and lentils
(Moshur Dal) are a rich source of soluble fibers that can help lower bad
cholesterol (LDL).
Vinegar works wonders for
smelly armpits and feet. Mix vinegar and water in equal proportion and use in
place of deodorant.
Avoid
foods which are major sources of saturated fat, like beef, butter, cheese, whole
milk. Use olive oil instead of coconut and palm oils.
Health Tips of Men & Women Health
If you have dark lips
owing to smoking or excess caffeine intake, try this. Mix honey and lime juice.
Leave for 10 minutes and wash.
Ten or more servings of
tomato products per week may decrease the risk of prostate cancer in mean by
about 35 percent.
Tomatoes have many
benefits for men and is known to lower cholesterol, cut risk of colorectal
cancer & heart disease.
Citrus fruits may lower
women's stroke risk. Compound found in oranges, grapefruits seems to have
protective benefits.
Men who skip breakfast
have an increased risk of type 2 diabetes.
Small, frequent meals and
regular fluids through the day is the best eating plan for all pregnant women.
Blood pressure tips- Reach
or maintain a healthy weight, limit sodium (salt) intake, exercise 30 min
everyday and quit smoking.
A piece of dark chocolate
daily can help in reducing blood pressure, for those with high BP, as well as
LDL or bad cholesterol. Blood Pressure Tips.
Have
cinnamon (darchini), turmeric(holud), ginger(ada)& basil(pudina) during ur period, they are useful in relieving menstrual
pain.
Zinc
has a lot of benefits for men, including adding to the overall health of the
prostate and production of testosterone.
Avoid
using too much soap-it robs your body of natural oils, which will help, since
pregnant women tend to have dry, itchy skin.
Hypertension
symptoms includes rise to early-morning headache, nosebleed, irregular
heartbeats & buzzing in ears. Check blood pressure regularly.
Make
sure your blood pressure is under 140/90 mm Hg. If your systolic pressure (top
number)is over 140, consult your doctor to lower it.
A
common kitchen cleaner contains bleach, which causes genetic damage. Natural
items like vinegar, baking soda are very effective at cleaning.
Flax
seed oil (Tishi tel) and other essential fatty acids can help male body to
produce more testosterone and make you a healthier person.
Health Tips of Baby Health
Starting solids? Give your
baby 1 new food at a time and wait 2-3 days before starting another, giving
time to check for reaction.
Infants should gain weight
steadily every week. 4 to 7 ounces per week is typical, although weight gain
will vary with each baby.
Infants can't digest cow's
milk easily and American Academy of Pediatrics doesn't recommend cow's milk for babies under 1 year.
Babies
should see a pediatric dentist when their first tooth appears, or no later than
his/her first birthday.
Quitting
smoking decreases excess risk of many diseases related to second-hand smoke in
children, such as respiratory diseases (e.g.,asthma) & ear infections.
Put
your baby to sleep on his back to help reduce the risk of SIDS(Sudden Infant
Death Syndrome). Don't put him to sleep on side or stomach.
Health Tips of Heart
Use heart healthy cooking
oil such as Olive oil, Canola oil, or Mustered oil. Avoid other oils, Ghee,
Butter, Dalda.
Regular physical activity is an effective way to
raise good cholesterol (HDL), which protects against heart disease.
Which are eats fish
everyday properly, they have low risk on heart diseases. So extend to fish in
your meal.
Deep breathing exercises
for 20 minutes everyday can reduce your risk of having a heart attack.
Inflammation is one potent
reason behind heart disease & heart attack. Include some vit-K foods,
anything leafy and green to prevent it.
Have
fish twice a week. Omega-3 fats in fish lower triglycerides & blood
pressure, they also can help prevent irregular heart rhythms.
Smoking
increases incidence of heart and lung diseases which will contribute in
uncontrolled blood pressure. Quit smoking.
Health Tips of Diabetic
People with diabetes also
are at high risk of getting pneumonia. Talk to your doctor today about the
pneumonia.
Diabetes means your body
can't properly process the sugar you eat. Excess sugar can damage the blood
cells in your body.
Obesity and inactivity can
cause type 2 diabetes at an early age. Get tested if you have these risks and you
are more than 25 yrs old.
High blood sugar is not
only from sweets. Other foods that can increase blood sugar include white rice,
potatoes, wheat.
Consuming 2 spoons of
vinegar(Sirika) before having a high carbohydrate meal helps lower blood
glucose levels for diabetics.
Regular
exercise, even just 30 mins every day, can help your slash your risk of
diabetes significantly.
Overweight
and obesity are major risk factors for a number of chronic diseases, including
diabetes, cardiovascular diseases and cancer.
Having
a large waist is an early warning for diabetes, in some cases may be just as
significant as body mass index(BMI), a new study found.
Daily
diabetic meal should include 1,600 cal. & 220 grams of carbohydrates. Take
2 glasses of water with each meal. Talk to doctor for your diet.
Health Tips of Kidney
Keep
kidneys healthy. Choose whole grains, fruits & vegetables. Avoid processed
foods, limit salt, replace meat full of fat with fish.
Fresh
summer fruits/veggies are great, but if you're on dialysis, be sure to watch
your potassium and fluid intake. Talk to your doctor.
Anyone can have kidney
disease, but some people have more chance: who have family history of kidney
disease, diabetes, high blood pressure and are older.
Drinking plenty of water
protects against kidney stones by discouraging crystallization of some
substances in urine.
Health Tips of Nutrition
Dip your bread in extra
virgin olive oil instead of mayonnaise or butter and get good healthy fats
instead of unhealthy ones.
Include 50g of protein in your
daily diet for better strength and supply of iron, zinc & selenium. Protein
is found in eggs, fish & poultry.
Different colored fruits
and vegetables have different vitamins. So the more colorful your fruit salad the
better it is for your health.
Prefer locally grown
vegetables to exotic ones from the supermarket to make sure that you get
maximum nutrients and least preservatives.
Turmeric
is a wonder spice! This natural antiseptic and painkiller also helps prevent
many types of cancer and Alzheimer's disease.
Red
chilli powder is known to reduce LDL or bad cholesterol, and is also rich in
vitamin A and flavonoids like beta-carotene.
Health Tips of Depression
Talking and discussion
about difficulties in life are natural for humans. Do not keep burdens of life
within you.
Lack of exposure to
sunlight releases hormone melatonin, which can trigger depression or lethargic
condition.
20 minutes of sunlight per
day improves mood and wards of Seasonal Affection Disorder (SAD). Get some sun.
Eating 6g of chocolate
daily may decrease risk of heart attacks & strokes by 39 percent and anxiety
& depression by 20 percent.
Health Tips of Skin
Mix a little curd and
honey together and leave it on your skin for 10 minutes to relieve extremely
dry skin.
The health of your skin is
very dependent on water. By drinking at least 2 liters of water a day we can
help nourish our skin.
Apply a paste of Coconut
milk and Sandalwood (Chondon) powder on your face. It removes dead skin, doing
soft and glowing.
Moisturizer for pimple
(bron) prone skin. One part glycerin mixed with four parts Rose water and few
drops of Lemon juice added to it.
Chocolate based masks are great
for your skin as cocoa has substances that improve blood flow to the skin and
increase hydration.
Green tea has anti-ageing
properties. Switching to green tea can keep your skin youthful for a longer
time.
Green tea has anti-ageing
properties. Switching to green tea can keep your skin youthful for a longer
time.
If you have dandruff, make
a paste of soaked fenugreek (methi) seeds and curd. Apply on scalp, leave for
30min and wash.
Avoid using antibacterial
soap on your face on a daily basis as most of them are too harsh for your skin.
If u get burnt (sun or
heat stroke), take green tea or a spoon of onion juice. They are potent
antioxidants & neutralize damage by the sun.
Treatments for heat
exhaustion: Get out of the sun and into a cool place, drink more water, eat
salty snacks, loosen clothing and rest.
To cool the body through
sweating, add small amount of hot spices like hot peppers, fresh ginger, &
black pepper to food while cooking.
If
you have acne, unless absolutely necessary, don't touch your face. By doing so,
you prevent bacteria & dirt from clogging your pores.
To
reduce skin oiliness, apply a mixture of one tsp of honey with one tsp of lemon
juice and egg white. Wash off after 20 minutes.
Health Tips of Hair
Mild
hair loss may be due to an allergic or drug reaction. Try changing your soaps
& shampoos, speak to doctor about any drug you take.
Do not brush wet hair, as
it is more prone to hair damage compared to dried hair. Instead towel dry wet
hair and hand comb to detangle it.
The
hair is one of the most exposed areas of the body. Avoid touching your hair to
prevent transferring those germs on to your hands.
Apply
warm green tea (2 bags in 1 cup water) on your scalp & leave this on for 1 hr and then
rinse. It will prevent hair loss and boost hair growth.
Health Tips of Dental
For dental hygiene, brush
your teeth 2 times a day for 2 to 3 minutes each time. Also make sure you floss
every night.
The right frequency and duration
of brushing your teeth 2 times a day for 2 to 3 minutes each time.
Avoid drinking too much
tea or coffee with sugar as it increases the risk of tooth decay.
Cheese,
milk, egg yolk & fish are rich in calcium and vitamin D & help you keep
your teeth white and shiny.
Brush
your teeth with baking soda once a week to remove stains and whiten your teeth.
Use it just as you would toothpaste.
Health Tips of Heat
While
working in extremely hot weather, take frequent breaks in the shade,hydrate
yourself & wear a cap that provides good protection.
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