Laughter and Health

Scientific research has shown that laughter may have both preventive and therapeutic values. Health-related benefits of laughter are mainly reported from spontaneous laughter. While the human mind can make a distinction between stimulated and spontaneous laughter, the human body cannot. Either ways, our body gets benefited from each moment of laughter and happiness we experience. It is one of the fastest ways to bring your mind and body into perfect balance and achieve inner peace. It is a free medicine which has several health benefits like reducing pain, stress, boosting immunity, energizing the system and healing our inner self.

Laughter and Heart Health

“The old saying that ‘laughter is the best medicine,’ definitely appears to be true when it comes to protecting your heart,” says Michael Miller, M.D., director of the Center for Preventive Cardiology at the University of Maryland Medical Center and a professor of medicine at the University of Maryland School of Medicine. “We don’t know yet why laughing protects the heart, but we know that mental stress is associated with impairment of the endothelium, the protective barrier lining of our blood vessels. This can cause a series of inflammatory reactions that lead to fat and cholesterol build-up in the coronary arteries and ultimately to a heart attack.”

A good laugh can relax muscles; improve the function of blood vessels in the body hence increasing blood flow. This can help protect one against cardiovascular diseases and may ward off a heart attack!
How Are Laughter And Health Related?

–Lowers blood pressure.

–Increases vascular blood flow and oxygenation of the blood.

–Helps relax muscles of the body and improve their functionality.

–Reduces certain stress hormones such as cortisol and adrenaline.

–Increases the response of tumor- and disease-killing cells such as Gamma-interferon and T-cells.

–Defend against respiratory infections–even reducing the frequency of colds

–Increases memory and learning

–Improve alertness and creativity.

–Strengthens relationships.

–Improves teamwork

–Improves state of mind.

Laughter Equals exercise

Many studies have shown that laughter increases our heart rate as much as a cardiovascular exercise does. William Fry, a pioneer in laughter research claimed that it took him 10 minutes to achieve the same heart rate on a rowing machine as he did in a minute of hearty laughter.

According to a small study conducted by Maciej Buchowski, 10-15 minutes of laughter can burn as much as 50 calories. But don’t find this as an excuse to miss your gym session! If we calculate taking this fact into account, one would require 12hours of concentrated laughter in order to lose a pound of weight.

How To Bring Laughter And Health Together

–Laugh together. It helps promote unity in a group and strengthens relationship bonds.

–Take some fun time out for yourself. Play a fun sport or game with family and friends.

–Join a laughter group at your nearest club or park.

–Watch a comedy show or movie.

–Play with children

–Catch up with some old memories. Watch an old video or your childhood pictures.

–Enjoy some fun time with your pet.

Laughter therapy has proved to be a healing remedy for millions of people across the world and it starts with a simple smile. It spreads like a sweet infection much faster than a cold but has various health benefits. It’s worth it to engage yourself in a hearty laughter more than often!

 

 

 
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Morning Mistakes That Slow Down Metabolism

“Take care of your body it is the only place you have to live in!”

Metabolism is a term that is used to describe all chemical reactions involved in maintaining the living state of the cells and the organism. Metabolism is closely linked to nutrition and the availability of nutrients. Nutrition is the key to metabolism. Metabolic rate is affected by several factors including age, weight, and genetics. Although there’s not a whole lot you can do about those things, there are still choices that can cause metabolism to fire up or fizzle. If losing weight is your goal, so avoid these following things that slow down metabolism in morning hours

Eating too late: Skipping breakfast is one of the worst things you can do for weight loss since it helps to slow down metabolism. When you don’t eat, the brain sends a message to the rest of the body to conserve energy, signaling it to hold onto the stored fat that you’re trying to get rid of. Eating within an hour of waking sparks the metabolic process called thermo genesis that turns the food you eat into energy. Make sure to eat throughout the day to maintain blood sugar levels since any drops can cause the body to burn muscle for fuel.

Your meal lacks protein :Make sure protein is a component in every meal. Your body needs it to maintain lean muscle. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack.

Not exercising: Research shows you continue burning calories up to 24 hours after working out, and studies also show that morning exercises burn more calories than those who sweat it out during other times of the day. If you’re planning on exercising anyway, for maximum calorie burn, your best bet is to get it done in the morning hours. So, if he or she does physical activity on the daily basis then in that case it will never slow down metabolism.

Not pumping iron: Lean muscle mass burns calories, and just adding five to 10 pounds of lean muscle to your frame will increase your daily calorie burn by 100 calories. In order to slow down metabolism one should include strength training in his or her morning routine such as this 10-minute metabolism-boosting workout.

Getting your daily dose of vital nutrients and a regular exercising routine can help you keep the fat burning furnace ignited!

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Health Benefits of Indian Spices

As Indians, we ensure that spices form the base of any dish. We are not satisfied with a dash of salt and a squeeze of sour lime, we need spices. If spices are consumed in moderation you can derive health benefits, but an overdose of any spice can lead to indigestion or even ulcers. Media portals are flooded with the health benefits of turmeric or haldi, but today we list out other Indian spices that are healthy and are kept under wraps. Let’s have a quick overview of Indian spices, their uses and benefits.

Chilli (Lal Mirch) :

It is the main component of Indian spices and is used for adding hot flavour to the food. The antioxidants present in chilli help to cope with cholesterol. It also helps b burning calories

Garlic (Lassan) :

It is used for cooking as well as for the medicinal purpose. It is useful for coping with cough and cold. It also has antibiotic properties.

Ginger (Adrak) :

It is used for giving a specific flavour to food and has many medicinal uses. Helps to avoid digestive problems. It is beneficial for coping with cough and cold.

Clove (Laung) :

It is used as a cooking ingredient mainly for seasoning or preparing Masalas. Clove oil is beneficial for coping with tooth ache and sore gums. It is also beneficial remedy for chest pains, fever, digestive problems, cough and cold.

Turmeric (Haldi) :

It is used in cooking and skin care products. It has wide range medicinal uses. It helps deal with skin problems. Turmeric powder can be used for healing cuts and wounds. It also makes coping with diabetes easier.

Cinnamon (Dalchini) :

It is used mainly for seasoning food and preparing masalas. It has medicinal uses too. It supports natural production of insulin and reduces blood cholesterol.

Coriander (Dhaniya) :

Coriander leaves as well as coriander seeds are used in cooking. It also has some medicinal uses. It can be used externally on aching joints and rheumatism. It is also good for coping with sore throat, allergies, digestion problems, hay fever etc.

Cardamom (Elaichi) :

It is used in most of the Indian and other sweet dishes to give a good flavor and fragrance. It is also used widely in pharmaceutical sector. Helps to control bad breath and digestive disorder. A whole cardamom chewed is good for coping with diabetes.

Cumin (Zeera) :

It is used for cooking and it also possesses medicinal properties. It is a good source of iron and keeps immune system healthy. Water boiled with cumin seeds is good for coping with dysentery.

Mustard (Rye) :

It is used for seasoning. The use of mustard oil is extensive in India. Mustard oil is good for body massage and even for getting good hair. It consists of omega-3 fatty acids. It is an excellent source of iron, zinc, manganese, calcium, protein etc.

Fenugreek (Methi) :

It is mainly used as a green leafy vegetable and seeds are used for seasoning and preparing Masalas. It also has medicinal uses. Fenugreek seed tea or sweet fudge is good for increasing breast milk. It also helpful for treating diabetes and lowering cholesterol.

Pepper (Kaali Mirch) :

It is extensively used in cooking, especially for garnishing. It is has many medicinal uses too. It helps coping with cold, cough, infections etc. It helps to deal with muscle pains and digestive problems.

Bay leaf (Tez Patta) :

It is used in cooking to add a specific flavour to food. It also has some medicinal properties. Bay leaf oil possesses antifungal and anti bacterial.

Saffron (Zaffran/Kesar) :

It is one of the highly expensive Indian Spices. It is used for cooking as well as in beauty products. It is mainly used in sweet dishes. It has good medicinal properties. It helps to cope with skin diseases. It is a good remedy for cough, cold and asthma.
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Food Nutrition Myths and Facts

There are certain myths which have been floating around the cafeterias, dining rooms, kitchens, restaurants and in the mind of homemakers very frequently for years. And sadly, we believe many of them just because they sound like they could be true. Don’t fall into one of these food myth traps without any logical reasoning added to it. Not only will knowing the truth set you free, but might also help you in solving many of your health problems. So, down here are certain Food Nutrition myths and facts that can open the eyes of maximum population who blindly get influenced and include them in their daily routine.

1. Myth: Milk is the best source of calcium

Fact: While milk is certainly a good source of calcium, it is far from being the best and ONLY source of the stuff. In fact, many yogurts, light creams and cheeses have just as high, if not higher, amounts of calcium than milk. In addition, foods you wouldn’t think of, like spinach and sardines, provide a good source of the bone-builder mineral as well.

2. Myth: Fat free will help you lose weight

Fact: Eating more of a fat-free labeled food can actually lead to weight gain! This is due to the fact that many of these foods are pumped with extra sugars (resulting in more calories) to offset the lack of fat. This results in many of these foods having the same, if not more, calories than the regular variety. In addition, many people eat more of a food labeled fat-free under the misconception that it’s better for them, leading to calorie excess which can cause weight gain.

3. Myth: Cutting Carbohydrates will make me lose weight

Fact: Cutting carbohydrates might help you lose weight in the short term, but it’s mostly because you are eating less food and fewer calories. Drastically cutting carbohydrate means you’ll miss out on the nutritional benefits of healthy choices like whole grains, fruit, starchy vegetables, and legumes.

4. Myth: I Should Cut Gluten Out Of My Diet For A Healthy Diet

Fact: A gluten-free diet is the only healthy way of eating for people with celiac disease or gluten sensitivity, but it’s not necessary for everyone else. Gluten is a type of protein found in grains like wheat, barley and rye, and any foods made with these grains. Unless you have celiac disease or gluten sensitivity, or you are allergic to one of these grains, you don’t need to avoid them. Whether the grain you choose is gluten-free (such as corn, rice, millet or quinoa) or not, enjoying more whole grains is a healthy choice. For good health, make at least half of your grain choices whole grain each day.

4. Myth: Drinking Energy Drinks Will Give Me Energy

Fact: Energy drinks might make you feel a short burst of energy, but it doesn’t last. Energy drinks usually contain lots of sugar; in fact, one energy drink can have up to 14 teaspoons of sugar. Most energy drinks have caffeine, and too much caffeine may cause unwanted side effects such as rapid heartbeat and insomnia. The best way to get energized is to eat well, be active, stay hydrated and get enough sleep.

5 .Myth: Certain Foods Help You  to loose Weight

Fact: There is no food that burns fat or makes you lose weight more quickly. Weight loss diets that focus on single foods, like grapefruit, cabbage soup or celery, are restrictive and lack nutrients needed for good health. It’s true that when you eat only one type of food, like cabbage soup, you might eat less and take in fewer calories than you need and maybe lose weight at first. But in the end, these diets are boring, don’t create healthy habits you can stick with, and don’t help with long-term weight

Therefore with the above myth and facts it concludes that one should give thanks to science and common sense as we’ve found there’s not much truth to these certain myths which are giving wrong knowledge to the population. These diets cause negative effects to your internal health than positive results. One should go the right way when it comes to leading a healthy lifestyle.

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Weight Loss Motivation

Weight loss is a skill which requires higher level of motivation. As its rightly quoted,” where there is a will, there is a way”. With these inspirational tips to help you succeed, you’ll quickly climb back up the weight loss motivation ladder and feel refreshed and raring to continue with weight loss and see a new you.

Remind yourself of your origin of Weight Loss Motivation:
Start by reminding yourself what set you off on the road to wanting to lose weight in the first place, was it:

1) Seeing a ‘fat’ photo of you?
2) The bathroom scales reaching a certain point?
3) Not being able to find any clothes to fit you?
4) Realizing that even the smallest tasks were making you feel out of breath?

Close your eyes and go back to the moment when you decided once and for all to lose weight. If you still have that photo, take another look and remind yourself what you didn’t like about it.
Dig out some clothes that are still way too tight and try them on. Transporting yourself back to your ‘turning point’ should relight your motivation to lose weight.
Write down all the benefits of losing Weight
Many people only see a slim body as the main benefit of weight loss, with the result that if they don’t quickly see an improvement they end up feeling dissatisfied. If you haven’t already done so, write a list of ALL the positives you’ll get from losing weight and reaching your goal.
As well as looking amazing, the list could include things like:

1) Having more energy to play with your children
2) Lowering your blood pressure
3) Improving your fitness levels
4) Not getting out of breath after climbing a flight of stairs
5) Feeling comfortable in jeans
6) Increased performance at work

Most people who lose weight say they get far more out of life once they’re slim and as well as being healthier, they feel happier and have more confidence. People reported that they:
- Had more energy
- Experienced a better mood
- Had more confidence
- Improved health
- Benefited from better relationships and improved performance at work!

Visualize the new slim you
If things get tough, spend some time visualizing your new life as a slimmer, fitter and healthier you. It’s one of the best ways to increase Weight Loss Motivation

- How does it feel?
- How much more confident are you?
- How do you look?
- What are you wearing?
- How do you move?
- How do you talk to other people?
- How much more energetic do you feel?
- What are you doing in your new life?
- What ambitions do you have?
- What changes have you made?
- Hold onto this image of the new you and take time to revisit it whenever you feel like giving up.

Remember it’s all about you:
Remind yourself who you are losing weight for. The key to Weight Loss Motivation is the fact that “it’s for YOU”. If you’re trying to lose weight as a result of pressure from family, friends, you’ll constantly struggle! People who successfully lose weight – and keep it off – do it for themselves.
So make sure you’re shifting those pounds for the only person that counts – and that’s you!

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Healthy Diet For Teenagers

These days, due to peer pressure and the influence of glamour world, teenagers aspire to be in a skinny frame and in order to achieve that instantly, teenagers go with practices like surviving on carbonated drinks, artificial sweeteners, smoking and eating meager food.

“Trying to stay thin can take you away from eating a wholesome diet, and lead to bad skin, dull looking hair and unhealthy nails”.

Helpful Hints to Plan a Diet for Teenagers:

Breakfast is the most important meal of the day. Never forget that.

This should be the main meal while planning diet for teenagers. Breakfast kick starts your body after eight hours of sleep when energy was being slowly used up. This is the longest time your body will have gone without eating, so you need to fill up the supply of energy to get you through the day. About one quarter of your body needs is found in breakfast, and that’s a substantial amount to skip out on. It has been scientifically proven that your concentration levels are much lower if you don’t eat breakfast, and it may also lead to you snacking on unhealthy food throughout the day – so leading to you becoming overweight.

Fitness and exercise regimes

These may be fast disappearing in a teenager’s life due to the lack of physical activity opportunities in schools, as well as the type of exercise on offer not always being appropriate or enjoyed by teenagers. What to do then? Walk everywhere, ride your bike, go running with a friend in a park nearby, go to the local sports Go swimming; there are local pools in most areas, start up a team yourself with local friends i.e. football or basketball, or even a running group.

Healthy optimum foods which should appear in diet for teenagers:

• Fresh fruit and vegetables (between five and ten per day)

• Whole meal bread – Not white bread as it contains very few nutrients

• Salads to include; lettuce, tomatoes, cucumber, celery, radish, beetroot, onion, nuts

• Nuts unless of course you are allergic

• Dried fruits such as apricots, raisins, dried berries

• Fish – salmon, sardines, mackerel

• Rice

• Whole-wheat pasta

• Six to eight glasses of water

Unhealthy foods which should not appear in diet for teenagers:

• Any fast food – bought at a fast food outlet

• Fizzy drinks of any kind – bought from shops or machines

• Crisps and savory snacks in packets

• Processed foods such as microwave dinners

• Sweets, chocolate, ice-cream

• Cakes and biscuits

Right now you may be thinking that you can’t live without a packet of crisps on the way home from school or that favorite fizzy drink, but unfortunately it really is up to YOU to decide! Only you can make those changes to your diet and your energy levels. If you are serious about being healthy, then think about your nutritional intakes and your fitness levels every day. Try not to be ‘faddy’ about being healthy, just do your best, be gradual and eventually it will become second nature!

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Salads for Weight Loss and Health

Eating salads is a great way to curb your appetite and add nutrients to your diet. But salad staples may up your fat and calorie intake more than you realize.

Before preparing your salad plate take a moment to look over the selection, so you can have healthy choices in mind beforehand. When you do begin assembling your salad, pile up a large amount of leafy greens right away. Try to take up about three-fourths of your plate with greens, so you’ll have less room for high-cal stuff. This is how helps salads for weight loss

Some of the most nutritious foods that can be added are also the tastiest and lowest in fat and calories. Always look forward  to add these veggies to every salad:

Beets, Peppers, Red cabbage, Carrots, Tomatoes, Cucumbers, Beans, Sprouts, Onions, Peas, Mushrooms.

If you have never eaten fruit in your salads, try adding cranberries, tangerine sections, sliced strawberries, apples slices or red grapes. They’ll add sweetness that you may miss if you go sans dressing, and they’ll boost your salad’s nutrition, too.

How to Give Your Salad Staying Power

To make your salad stick to your ribs, it is important to add a protein source. Some good protein choices are:

Hard-boiled eggs, Egg whites, grilled chicken, grilled salmon, Water-packed tuna, pan-grilled tofu, low fat cottage cheese, feta cheese, goat cheese, black beans, lentils, sprouts etc.

How to lower the Dressing Calories

Creamy salad dressings, such as ranch and blue cheese, mayonnaise etc really pump up the fat and calorie counts of our salads. This is due to the fact that creamy salad dressings are often mayo- or sour cream-based. These creamy dressings also have saturated fat, and eating too much can increase cholesterol and raise your risk of developing heart diseases. This is how helps salads for weight loss.

Finding a reduced- or low-fat dressing is always challenging. Not only you have to check for  taste until you find one you like, but as with all other food choices, you will need to always check and compare the nutrition labels. It’s possible that a reduced-fat dressing could have more calories than a regular kind. Typically, when fat is removed from a reduced-fat product, something else is added to compensate, such as sugar (which accounts for the extra calories) or salt. Look for reduced-fat dressings with 100 calories or less per 2 tablespoon serving.

If you don’t find a light dressing that suits you, consider making your own. Oil and vinegar is a good choice, if used in moderation. Simply combine one part olive oil to two parts vinegar, adding additional herbs and spices to taste.

Other calorie-cutting options include adding the juice from a few lemon wedges to your salad or using picante sauce or salsa as dressing. If you really crave regular dressing, you can dilute it with either lemon juice or vinegar to cut calories and fat.If you find a regular dressing recipe that you like, healthier substitutes such as reduced-fat yogurt, buttermilk, or cottage cheese can replace mayo, and tomato juice or fruit juice can be used to replace the oil required in the recipe.

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How I Lost 20 Kg in 6 Months

Name: Harpreet Kaur

Location: Delhi

Age: 25 Years Old

Height: 5′ 7″

Start Weight: 102 Kg

End Weight: 79 Kg

I was tired of being over-weight  & wanted to lose weight to improve my health as both my parents suffer from major health problems, that may or may not have genetic implications to my health. But being overweight puts me in the high risk category. Besides I also have PCOS that makes it difficult for me to lose weight. Plus as a 25 years you don’t get to be as free and liberated as you can be.
I tried some international diet plans  but the problem was the food was based on a European diet which wasn’t very appropriate for Indians.

With Fitho’s personal dietitian service I was able to eat right & exercise better. The diet was similar to my everyday eating pattern so it was very convenient & practical.

I am glad that I found Fitho. The guidance that I received from Fitho helped me lose 20 kg in 6 months without starving me. I finally feel my age & have learnt how to manage my health better.

Natural Sources of Essential Vitamins

 

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micro-nutrients because unlike the case with macro-nutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micro nutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of Vitamins

Water-soluble vitamins B and C

Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system. Vitamin A can be obtained from dairy products, orange, yellow & green vegetables & fruits, fish etc.

Vitamin B complex

It includes B1(thiamine) , B2 (riboflavin), B3 (nicotinic acid), B6(pyridoxine), B12( cobalamin) , Folate ( folic acid).

The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, and the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.In pregnancy, low folate levels increase the risk of the baby’s spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.

Vitamin C

Vitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat. Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body’s needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin D

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also ‘fortified’ with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe malabsorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

Natural Sources of Essential Vitamins

Our body performs several functions within throughout the day. It churns out red blood that carries nutrients and oxygen to different cells; it sends nerve signals across body pathways. It also formulates chemical messengers that shuttle from one organ to another. To do all that, your body requires at least 30 vitamins, minerals, and dietary components that your body can’t manufacture in sufficient amounts. So you need to get them from daily diet. Vitamins and minerals are often called micronutrients because unlike the case with macronutrients — protein, fat, and carbohydrates — your body needs only tiny amounts of micronutrients. Yet failing to get these small quantities can prove to be fatal sometimes.

Types of vitamins

1. 1. Water-soluble vitamins B and C
2. 2. Fat-soluble vitamins A, D, E and K.

Vitamin A (retinol)

This vitamin is essential for growth and healthy skin and hair. It is a powerful antioxidant that plays a key role in the body’s immune system. Vitamin A can be obtained from dairy products, orange, yellow & green vegetables & fruits, fish etc.

Vitamin B complex

It includes B1(thiamine),B2 (riboflavin),B3(nicotinic acid),B6(pyridoxine),B12( cobalamin),Folate ( folic acid).

The body requires relatively small amounts of vitamins B1, B2 and B3.Vitamins B6 and B12 help the body to use folic acid and are vital nutrients in a range of activities, such as cell repair, digestion, and the production of energy and in the immune system.Vitamin B12 is also needed for the breakdown of fat and carbohydrate. Deficiency of either vitamin will result in anaemia.Vitamin B6 is found in most foods, so deficiency is rare. The best dietary sources of the B vitamins are milk, seeds, whole grains, pulses, etc.

Folic acid (folate)

Folic acid works closely in the body with vitamin B12. It is vital for the production of healthy blood cells.Lack of folic acid is one of the main causes of anaemia, particularly in people whose diet is generally poor. Vitamins B6 and B12 help the body use folate, so are often given alongside folic acid supplements.In pregnancy, low folate levels increase the risk of the baby’s spinal cord system not developing completely (spina bifida). Folate can be obtained from liver, whole grains, enriched food products etc.

Vitamin C

Vitamin C is one of the most potent antioxidant vitamins. We need vitamin C for growth, healthy body tissue, wound repair and an efficient immune system. In addition, it also helps with the normal function of blood vessels and helps you absorb iron from plant sources as opposed to the iron in red meat. Fresh fruit and vegetables are the main source of vitamin C – eating your five a day will easily meet the body’s needs. Too much vitamin C can result in a sensitive, irritable stomach and mouth ulcers.

Vitamin D

Vitamin D is essential for healthy bones and teeth. It helps the body to absorb calcium. The action of sunlight on the skin enables the body to manufacture vitamin D – even on a cloudy day. For this reason, most people will get enough vitamin D through their everyday activities. Foods rich in vitamin D are oily fish, liver, cod liver oil and dairy products. Many foods are also ‘fortified’ with low levels of vitamin D, such as margarine and breakfast cereals.

Vitamin E

Vitamin E is important in cell maintenance and also plays an active role in the maintenance of a healthy heart, blood and circulation. It is one of the body’s main antioxidants. Deficiency only occurs in cases of severe malabsorption or certain rare genetic disorders. Vitamin E can be obtained from consumption of nuts & seeds, fish, oils, whole meal & whole grain products.

Vitamin K

Vitamin K is involved in the blood clotting process and in the maintenance of strong bones. It is found in small quantities in meat, most vegetables and wholegrain cereals. Your body also makes vitamin K in the large intestine, through the activity of ‘healthy bacteria’. For this reason, there is no recommended daily amount. Diets rich in fatty and sugary foods can adversely change the balance of the gut flora, as can the additives and pesticides that are often a part of modern food production.

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Nutrition For The Elderly

Are the seniors in Your Life Eating Well?

No matter your age, it is important to get the right amount of nutrients every day. However, the elderly are often at a higher risk for certain vitamin and mineral deficiencies due to a variety of factors, such as low activity, slow body functions, comparatively a weaker immunity or poorly balanced diet and medication consumption. Talk to your dietitian and doctor about your changing nutritional needs as you age, and ask him/her about making changes to your diet or taking supplements to help prevent any of the nutritional deficiencies.

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DASH Diet – A Diet to Control High Blood Pressure

DASH - Dietary Approaches to Stop Hypertension

The DASH diet is a dietary pattern promoted by the U.S.-based National Heart, Lung to prevent and control hypertension. The DASH diet is rich in fruits, vegetables, whole grains, and low-fat dairy foods; includes meat, fish, poultry, nuts and beans; and is limited in sugar,sweetened foods and beverages, red meat, and added fats. In addition to its effect on blood pressure, it is designed to be a well-balanced approach.

Hypertension in India – Definition, Prevalence and Evaluation

High blood pressure (BP) is an important cardiovascular risk factor. Hypertension experts still debate on the level of BP considered abnormal. The currently accepted dividing line is systolic BP > or = 140 mm Hg and/or diastolic BP > or = 90 mm Hg based on

epidemiological and intervention studies. In India, hypertension has become a major health problem. Epidemiological studies show a steadily increasing trend in hypertension prevalence over the last 40 years, more in urban than in the rural areas. This is converse to findings reported from developed countries where there is a significant decrease in its prevalence. Objectives of clinical evaluation of hypertensive individual are: To establish that BP is elevated, to seek evidence for a causal or contributory factor which may influence management, to assess target organ involvement and to assess relevant factors which will influence the particular mode of treatment to be adopted. Proper measurement techniques are important for diagnosis of hypertension.  A basic, simple screening programme is the most appropriate policy for investigating the majority of hypertensive patients. Assessment of target organ involvement is important and can be obtained from history, physical examination or investigations. Studies of hypertension in general population have shown that secondary hypertension with high BP is present in 1.1% to 5.7% of subjects. Hypertension is a prevalent problem in our society.

Guidelines for DASH Diet:-

- Limit daily sodium intake by consuming between 1500 mg and 2300 mg per day.
- Limit your consumption of Trans fat, saturated fat and cholesterol.
- Increase the number of fruits, vegetables and low-fat dairy foods.
- Increase fiber intake by choosing whole grain products.
- Limit the amount of sugar and sugar derivatives in your diet.
- Reduce alcohol consumption.
- Follow a moderate exercise program for at least 30 minutes per day such as brisk walking, weight training, biking or aerobics.

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Lactating Mother’s Diet

Make sure you get enough nutrients – not just more calories – when you’re breastfeeding your baby.

Lactation describes the secretion of milk from the mammary glands and the period of time that a mother lactates to feed her young.  After you give birth, good nutrition is even more important than during your pregnancy. It can make a difference in the quality of your breast milk and affect how quickly your body rebounds from childbirth.

Mothers who are breastfeeding i.e. lactating mothers don’t need to eat special foods. It is essential that lactating mother’s diet is a well constituted balanced nutritious diet. In this period apart from calories and proteins, there is increased need of calcium and iron. Therefore, keep the following points in mind:

– Include all food groups in daily diet. These groups are cereals, pulses, ghee-oil, sugar, jaggery, vegetables, fruits, milk and its products, condiments.

– Consume more foods containing iron like green leafy vegetables, black sesame seeds (til), raisins, jaggery, poha, pomegranate etc.

– Consume more foods containing calcium like milk & its products, white sesame seeds (til), ragi, guava, bajra etc. Daily consumption of one litre of milk in any form e.g., as curd, yoghurt, paneer,  etc provides all calcium and good quality protein needed.

– Do not restrict diet. Include 3-4 sufficient meals. Discard beliefs of ‘hot’ foods; ‘cold’ foods.

If you’re nursing, talk with your doctor or nutritionist about your diet. Typically, you should be getting 200 to 500 more calories than you would if you weren’t nursing. Below are the following major and minor nutrients which play an important role in lactating mother’s diet.

Energy

It takes extra energy to produce breast milk. Mothers need an additional 400 calories on an average per day beyond their normal health requirement.

Protein

The Recommended Dietary Allowance for protein during lactation includes an additional 15 grams per day (RDA of 65 grams per day) in the first six months after childbirth and an additional 12 grams per day (RDA of 62 grams per day) thereafter.

Fluids

Adequate fluids to stay hydrated include 2 to 3 litres per day, or at least eight 8 -ounce servings, and can include water, milk or soy milk, decaffeinated beverages etc. Limit caffeine to the equivalent of one cup of coffee a day to avoid causing the baby agitation or difficulty in sleeping.

Vitamins and Minerals

Food supplies the vitamins and minerals lactating mothers especially need, such as calcium, vitamin A, vitamin C, vitamin D and zinc. Vitamin and mineral supplements do not replace a healthful diet, but some breastfeeding women might need a multivitamin and mineral supplement in addition to eating a well-balanced diet.

Special consideration in lactating mother’s diet

Eating well while breastfeeding entails getting the right balance of good (and good for you) food. Try to get the following each day:

Protein: three servings

–Calcium: five servings (that’s an increase from your pregnancy requirement of four)

–Iron-rich foods: one or more servings

–Vitamin C: two servings

–Green leafy and yellow vegetables, yellow fruits: three to four servings

–Other fruits and veggies: one or more servings

–Whole-grain and other concentrated complex carbohydrates: three or more servings

–High-fat foods: small amounts — you don’t need as much as you did during pregnancy

–Eight cups of water, juice, or other non caffeinated, non-alcoholic beverages

–DHA-rich foods to promote baby’s brain growth (look for it in wild salmon and sardines, as well as DHA-enriched eggs).

Lactation is a very important and beautiful phase in both the mother’s and the child’s life. This is a phase when the bonding between mother and the child is build and strengthens. Mother’s milk is vital for the child’s growth and the importance of the right nutrition at this point is unquestionable.

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ARMY STYLE:SOME INTENSE WORKOUTS

 

Water Nutrition Facts

Ever notice how lifeless a house plant looks when you forget to water it? Just a little water and it seem to perk back up. Water nutrition is just as essential for our bodies because it is in every cell, tissue, and organ in your body. That is why getting enough water nutrition every day is important for your health. Water is a combination of hydrogen and oxygen. It is the basis for the fluids of the body. Water makes up more than two-thirds of the weight of the human body i.e. the body is made up of 55–75 per cent water. Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

Here are some facts about water nutrition:-

- Water is the main constituent of the body and forms 50-60% of body weight and around 75% of volume. The exact amount varies with age and sex and also depends on body fat content.

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