Health Fitness

Have you ever wondered how the food that you take in make you the person that you are? It was time and again proved that what we eat and the way we eat tells a lot about ourselves.

If you are someone who consumes a lot of fruits, salads and vegetables compared meat and soft drinks, you probably are highly open to new experiences. If your diet content is low in meat temperamentally you are a highly agreeable type.

If you have a habit of eating highly energy dense, sweet and savoury food and meat products, chances are that you develop emotional eating and if unrestrained could develop neurotic tendencies. However these people tend to be highly sociable and extrovert in nature and which in turn can help them regulate their eating habits in the long run.

If you are some one with regulation in food following a dietary discipline,it is highly likely that you are very conscientious individual and tend to have a healthier life.

The way we eat also reveal a lot about ourselves: For example slow eaters always make themselves a priority in their life. They relish their life experiences. Whereas fast eaters lack a balance when it comes to their own priorities. Though they might excel in completing their projects and shows a lot of energy they tend to put other things ahead of themselves.

If you are someone who mix your food well and consume, then chances are that you have troble in concentrating on a particular task though you take responsibilities without setting priorities.

If you are someone who enjoys trying out new recipes and restaurants, yo are indeed a highly creative soul who is mostly likely to come up with a lot of new ideas in life.

So next time before you sit down to eat take a breath a pay attention to what you eat and how you eat!

If you’re a self-described “slim” person trying to put on weight, you probably feel like a second class citizen when you’re researching on the Internet. Most fitness articles is geared towards weight  loss.

Being underweight is defined as having a body mass index (BMI) below 18.5. This is estimated to be less than the body mass needed to sustain optimal health.

Skinny teenagers, underweight adults, and hardgainers of all stripes scour the Internet for ways to put on muscle.

Sound familiar? Then you’re in the right place.

How To Gain Weight:

• Eat more calories than you expend.
• Eat nutrient-dense, calorie-rich food.
• Increase dietary fat intake.
• Add a weight-gainer supplement.
• Resistance training

According to one study, being underweight was associated with a 140% greater risk of early death in men, and 100% in women

Being underweight can also impair immune function, raise your risk of infections, lead to osteoporosis and fractures, and cause fertility problems

Bottom Line: Being underweight can be just as unhealthy as being obese, if not more. People who are underweight are at risk of osteoporosis, infections, fertility problems and early death.

How to gain weight in healthy manner

if you want to gain weight, then it is very important that you do it right.Binging on junk food and desserts  may help you gain weight, but it can destroy your health at the same time.

If you are underweight, then you want to gain a balanced amount of muscle mass and subcutaneous fat, not a bunch of unhealthy belly fat.

Eat More Calories Than You EXPEND

You need to eat more calories than your body burns in order to gain weight. Aim for 300-500 calories per day above your maintenance level, or 700-1000 calories if you want to gain weight fast. You can determine your calorie needs using this calorie calculator.

Eat Lots of Protein

The single most important nutrient for gaining healthy weight is protein. High Protein food include meats, fish, eggs, dairy products like milk , cheese , paneer , soya bean , legumes, nuts and supplements  like whey protein can also be useful if you struggle to get enough protein in your diet Protein forms the building blocks of your muscles. Eating sufficient protein is required to gain muscle weight instead of just fat.

Eat good amount  of Carbs and Fat, and Eat at Least 5 Times Per Day

Eat plenty of high-carb and high-fat foods if weight gain is a priority for you. It is best to eat plenty of protein, fat and carbs at each meal.Make sure to eat at least 3 major  meals per day, and 2 snacks  and try to add in energy-dense snacks whenever possible.In order to gain weight, eat at least 5 meals per day and make sure to eat plenty of fat, carbs and protein.

Lift Heavy Weights and Improve Your Strength

In order to make sure that the excess calories go to your muscles instead of just your fat cells, then it is absolutely crucial to lift weights or do training which includes body weight

Go to a gym and lift, 2-4 times per week. Lift heavy, and try to increase the weights and volume over time.

If you are completely out of shape or you are new to training, then consider hiring a qualified personal trainer to help you get started.

You may also want to consult with a doctor if you have skeletal problems or any sort of medical issue.

It is probably best to take it easy on the cardio for now. Focus mostly on the weights.

Doing some cardio is fine to improve fitness and well-being, but don’t do so much that you end up burning all the additional calories you are eating.

It is very important to lift heavy weights and improve your strength. This will help you gain muscle mass instead of just fat.

Eat a Lot of Energy-Dense Foods and use herbs and spices .

Try to emphasize energy-dense foods as much as possible. These are foods that contain many calories relative to their weight.

• Here are some energy-dense foods that are perfect for gaining weight:
  • Nuts: Almonds, walnuts, cashews, peanuts, etc.
  • Dried fruit: Raisins, dates, apricots and others.
  • High-fat dairy: Whole milk, full-fat yogurt, cheese, cream, paneer
  • Fats and Oils: Ghee & Vegetable Oil , butter ,
  • Grains: Whole grains like wheat ,rice, bajra
  • Meat: Chicken, mutton , pork, lamb, etc. Choose fattier cuts.
  • Tubers: Potatoes, sweet potatoes and yams.

Dark chocolate, avocados, peanut butter, coconut milk, granola, trail mixes.

Supplements  Help

Supplements were created for a reason: Everybody needs a little help now and then. Putting on muscle can be just as much work as trying to lose 30 extra pounds of fat. Adding some simple supplements to your diet can make life just a little easier. Have your protein shakes , or weight gainer drink and definitely add ashwagandha to your diet

More Tips For Gaining Weight

Eating, training, and supplementing should make up the backbone of your weight-gaining endeavors, but these other helpful tips can make the whole process more efficient.

1. Get Some Sleep

As in any fitness regimen, sleeping is an imperative part of the recovery process. Your muscles don’t grow when you’re in the gym—they grow when you’re resting—so make sure you spend enough time catching z’s.

Skipping out on shut-eye can also increase cortisol levels in your body over time.8 Cortisol is a stress hormone produced by your adrenal glands that can stimulate muscle breakdown. One of the best ways to keep that from happening is to spend more hours with your head on a pillow.

Go Big

One of the tricks for losing weight is to put food on small dishes so it looks like you’re eating more than you are. Well, we think the same thing will work for putting on pounds. The only difference is we’re swapping a baby plate for a giant one.If you have bigger plates in your cabinet, use them. Same with your glasswear. Use bigger plates and glasses to eat and drink .

Be Patient

Putting on muscle is not a fast process. It takes a lot of time and it takes a lot of consistency. Give yourself a few months of work before you quit the whole process. If you understand that going in, you’ll be much less likely to get frustrated before your body has time to respond to the food and training.

Keep Track

Log your food, your workouts, your weight, changes you see in the mirror, and how you feel.

If you have no way of measuring progress, it can be almost impossible to know if you’re moving forward, backward, or just spinning your wheels.

Sample Diet Plan for weight gain  

This is a sample diet plan and the above figures are approximate values that need to be altered according to the specification of an individual body type. Also, supplements too may differ from individual to individual.

A bladder infection, also known as a urinary tract infection (UTI), can occur when bacteria grow uncontrollably inside the bladder. This type of infection can affect anyone, but it most often occurs in women.

About bladder infections

Bladder infections are also called urinary tract infections. They can develop when bacteria enter the urethra and travel up into bladder. The urethra is the tube that takes urine out of the body. Once bacteria go into the urethra, they can attach to the walls of the bladder and multiply quickly. The resulting infection can cause uncomfortable symptoms such as sudden urges to urinate, pain while urinating, and abdominal cramping. These symptoms may be eased with a combination of medical and home treatments.

Do you have frequent, painful UTIs? You may be surprised by how much you can do at home to relieve your discomfort.

Taking an antibiotic  isn’t the only way to get over symptoms of a urinary tract infection.

In fact, some remedies don’t require a prescription — and they can be done right at home in addition to any treatment your doctor has recommended. But be cautious with do-it-yourself home solutions, and check in with your doctor before trying a new strategy.

Drink Water-A lot of Water

This may not sound like the most extraordinary remedy, but it is one of the most important things you can do when you have a UTI. It can help flush out bacteria, and (almost) more importantly, it gives you something to actually push out when you pee! A lot of home remedies for urinary tract infections are drinks because you should always be flushing fluid through your system to give it a helping hand in getting rid of the nasty bacteria. Drink like a fish stranded in the desert at the first hint of an infection. Get your 8 glasses, and then some more. Keep clearing out your urinary tract and you may be able to bounce back rather quickly-or at least be comfortable!

Baking Soda

Baking Soda is an alkaline substance-the opposite of acidic-which means it can help neutralize or lessen the acidity of your urine. If you find yourself resisting the urge to pee because of a burning sensation, baking soda can help ease the discomfort. Stir the baking soda into the water until it dissolves, and then drink the whole glass. Do this first thing in the morning. Don’t do this for more than a week, or if you are trying to avoid salt, since baking soda is high in sodium.

Cucumber

Thanks to their high water content, cucumbers are a great way to get to get extra fluid through your system when you find yourself having a hard time drinking enough water.

Ginger

No list dealing with any condition that involved any kind of inflammation would be complete without ginger. Its chemical make-up allows it to block prostaglandin synthesis, a process which creates little messengers (aptly called prostaglandins.) Prostaglandins communicate about a variety of biological processes, such as inflammation. They also transmit pain signals to neurons. It can therefore help to prevent inflammation, reduce current inflammation, and reduce pain. This is the same process that OTC anti-inflammatory medications-just without all the nasty side-effects!

AMLA

Indian Gooseberry is rich in vitamin C which in turn inhibits the growth of bacteria. ake a cup of water.

Add one teaspoon of Indian gooseberry (amla) powder and one teaspoon of turmeric powder.Boil the solution until half the water evaporates.Drink the residue three times a day for three to five days.You can also eat more fruits like lemons, oranges, bananas, guava, kiwi, melon, raspberries, blueberries , tomatoes, and papaya

APPLE CIDER VINEGAR

Apple cider vinegar is a rich source of enzymes, potassium and other useful minerals that can prevent the bacteria that cause UTIs from multiplying or growing. Those suffering from UTIs can use apple cider vinegar as a natural antibiotic to treat the infection. Add two tablespoons of apple cider vinegar to a glass of water. You can also add lemon juice and sweeten with honey. Mix it well.Drink this two times a day for a few days.

Heating pads

Why it helps: Putting low heat across your abdominal region or back may soothe the dull ache that sometimes occurs during bladder infections. This can be especially helpful if medications aren’t enough to ease your discomfort.

Preventing future bladder infections

The following lifestyle changes may help reduce or eliminate the occurrence of bladder infections:

• Drink six to eight glasses of water a day
• Urinate as soon as you feel the need
• Take showers instead of baths
• Wear cotton underwear
• Change your underwear daily
• Wipe from front to back after urinating, if you’re a female
• Don’t use douches or feminine hygiene sprays, if you’re a female
• Use sanitary pads instead of tampons, if you’re a female who menstruates
• Avoid using a diaphragm or spermicide and change to an alternate form of birth control
• Use nonspermicidal lubricated condoms, if you’re a male
• Urinate before and after sexual activity

A fever is your body’s way of fighting an infection during a flu or infection. Suppressing a fever is not advised, as the fever will kill the bacteria and virus. However, high fevers can be dangerous, especially for small children.

According to the National Institutes of Health (NIH), a child has a fever when his or her body temperature is higher than 99.5 degrees F, or 37.5 degrees C. An adult has a fever when his or her body temperature exceeds 99 to 99.5 degrees F, or 37.2 to 37.5 degrees C.

Additional reasons for a fever are a response to immunization in children, ear infections, urinary tract infections, certain inflammatory diseases, gastroenteritis, autoimmune disorders, cancer, and blood clots. Sudden change in the weather and unhygienic lifestyle may also contribute to a fever.

Natural medicine has numerous treatments to reduce  high fever.

Cold Water

Soak a wash cloth in cool tap water, wring out the excess water and then sponge areas like your armpits, feet, hands and groin to reduce the temperature.

Also, you can place cold, damp washcloths on your forehead and the back of your neck. The cloth pieces should be changed regularly after a few minutes. This remedy is beneficial when dealing with a high fever as it helps keep temperature under control.

Raisins

Raisins help the body fight infections and reduce fevers. They are loaded with phenolic phytonutrients, which are known to have antibacterial and antioxidant properties. Also, raisins act as tonic for your body when you have a fever.

Soak 25 raisins in one-half cup of water for one hour, or until the raisins become soft.

Crush the soaked raisins in the water and strain the liquid.

Add the juice of half a lime to this solution.

Have this twice a day until your fever is gone.

Ginger

Ginger helps the body expel heat, which in turn helps reduce fever. Ginger is natural antiviral and anti inflammatory and helps the immune system fight any kind of infection.

Make ginger tea by adding one-half teaspoon of freshly grated ginger to one cup of boiling water and letting it steep for a few minutes. Add some honey and enjoy this tea three or four times a day.

Another option is to mix together one-half teaspoon of ginger juice, one teaspoon of lemon juice and one tablespoon of honey. Consume this mixture three or four times daily until your fever is gone.

Cinnamon:

Cinnamon is a highly flavorful spice that is widely used in Asian and Mediterranean cooking and was considered of great value in Ancient Egypt. The anti-bacterial and natural warming property of cinnamon helps in treating sore throat, colds and cough and a nice warm cup of cinnamon tea can heal throat irritation, itching and can prevent the approach of an impending cold effectively. It also acts as  natural cure for bloating ,gas ,arthritis and reduces the symptoms of PMS. The best way to use cinnamon for treating cold and sore throat is to mix one table spoon of honey with 1/2 table spoon of freshly ground cinnamon and take it 2-3 times a day for 3 days.

Herbal and Green Tea:

 Benefits of green tea are innumerable and there is absolutely nothing like relaxing with a cup of tea when suffering from cold, sore throat and runny nose. Herbal teas like chamomile or ginger tea and green tea have a special anti-oxidant known as EGCG (Epigallocatechin gallate) that prevents the bacteria and viruses form replicating. The polyphenols and flavonoids present in green tea helps in increasing the resistance power of the body by strengthening the immune system that helps in fighting infectious agents. The best way to reap maximum benefits from green tea is to pour boiling water into a cup and dip a bag of green tea into it and let it soak for 10 minutes, enjoy with a tea spoon of honey.

(If a high fever persists, consult with your medical advisers.)

Irritable bowel syndrome (IBS) is a common disorder that affects the large intestine (colon) and causes generally happy people to question the reasons for their existence on earth.

IBS commonly causes cramping, abdominal pain, bloating, gas, diarrhea and constipation and ends up as a social life killer. IBS is a chronic condition that you will need to manage for the long term.

Thankfully, Only a small number of people with irritable bowel syndrome have severe signs and symptoms. The lucky(sensible) ones can control their symptoms by managing diet, lifestyle and stress. The rest need medication and counseling (and the merciful lord’s blessings!).

IBS is classified as –

IBS D – where diarrhea is the predominant symptom

IBS C – with constipation

IBS A – alternating diarrhea and constipation

While there’s still a lot that’s not known about this gastrointestinal disorder, what we do know is that the accompanying gas, cramps, constipation and diarrhea can often be worsened ‘ or relieved ‘ depending on how and what you eat.

Well, we don’t claim to be playing god or his agents, we have some suggestion to control IBS by tailoring your eating habits.

Try these tips for feeling more in control :

Eat as per a regular schedule

Breakfast inside your tummy within the first hour of your day, and make sure you’re having a meal or snack every three or four hours after that. Don’t skip meals!

Long gaps of hunger makes it easy for the digestive system to fill up with extra air, and get rewarded with some more cramping and bloating.’

Eat a well-balanced diet

Of course, this is sage advice for us since the third grade, but the simple truth is that good nutrition is an important factor in allowing your digestive system to function

Grabbing potato chips on the go may sound good when the bosses are watching, rather than sitting down for a healthy sandwich. However be warned that it is extra stress for your system and some extra pilgrimages to the pot!

Eat modest portions

Ha, overindulge with a mammoth-sized meal (jumbo burgers!), digestive distress is part of the package…more cramping and diarrhea. Smaller portions, more frequently is the secret behind the sauce!

Don’t wolf down the chow!

Grand mamma always said ‘If you eat more slowly, you’re going to chew your food well, which will digest more easily and  you’re not going to gulp in some air.

Moreover, it’s important to remember that stress is a common IBS symptom trigger. So it will help if you take time to relax while you eat and not rush to feed your face between back-to-back meetings.

Include soluble fibre in your diet

Try soothing your system with fibre your body can digest, like fruits , vegetables , peas , nuts & seeds. Although research is mixed, some studies do suggest that soluble fibre may ease IBS symptoms. Moreover vegetables & fruits are alkaline in nature and so help the gut environment benefit.

Liquids

Soluble fiber in isolation is useless without fluids or liquids. So, the next most important food group is liquids to avoid dehydration and electrolyte imbalance.

 Lime water, juices, coconut water, soups, buttermilk (plenty of it) , Electrolyte replenishment drinks alleviate some of the misery. A good thumb rule is 30 cc of liquids per kg of your body weight.

No sugar

Sugar as an osmotically active compound attracts water, so if the glucose load is increased by the presence of sweets, bakery items, chocolates, colas, alcohol etc. then this can lead to osmotic diarrhea and if ignored, leads to other serious complications.

Antioxidants

The crux of IBS management is to kill stress. The oxidative stress generated in the body system can be handled well with foods that absorb active radicals. Such foods can be broadly termed as antioxidants. This group includes all red and yellow fruits and vegetables like oranges, sweet lime, strawberries, carrots, bell peppers, tomatoes, pumpkin etc. These are major sources of Vitamin A and Vitamin C.

Fish oil can also be a good source of antioxidant in the form of omega 3 fatty acids. Green tea that is enriched with natural antioxidants like catechins can be a good bet too.

Multivitamin drugs

In view of the malabsorption of nutrients, IBS patients are suckers for vitamin deficiencies.

 It is recommended to take appropriate multivitamin dosage. This will help to compensate for nutritional losses and related deficiency complications.

Other specific restrictions on food depend on individualized food intolerance, allergies etc.

Home Remedies

Boil 1 tbsp of Flaxseeds in one cup of water and drink it down once a day .

A small bowl of yoghurt twice a day works too

 Aloe Vera gel twice a day also helps the cause

DO YOU HAVE TROUBLE FALLING ASLEEP? DO YOU WAKE UP AT NIGHT AND FIND IT HARD TO GET BACK TO SLEEP? DO YOU WAKE UP BEFORE YOUR TIME AND COMPLETELY EXHAUSTED? Have you convinced yourself that going without adequate sleep makes you Mr Superman?

Well Mr Superman (and gender really has nothing to do with this!) you are a classic case for insomnia.

Insomnia can be really frustrating and stressful. Quality sleep is the key to optimal health and it is clear that lacking sleep affects your health. Individuals with insomnia find it difficult to either fall asleep and/or stay asleep.

Insomnia commonly leads to daytime sleepiness, lethargy and a general feeling of being unwell and ‘fragged out’ both mentally and physically.

Oh, you have company …and lots of it !

Sleep disorders are very common and reportedly one out of ten people suffer from it. Nearly 50% of all cases are related to depression, anxiety or stress but insomnia can also be caused by other disorders such as digestive problems, hypoglycaemia, muscle or joint pain, respiratory problems, hyperthyroidism, restless legs syndrome, hormonal imbalance, adrenal fatigue, etc. Your Doctor or naturopath can identify the causes of insomnia and find natural solutions to correct the situation.

Know further that a lack of nutrients like calcium and magnesium can wake you up at night and keep you from getting back to sleep? In general, poor diet and bad habits such as eating rich, fatty or sweet foods before bedtime can affect the quality of your sleep.

PHYSICAL ACTIVITY

A lack of physical activity can also contribute to insomnia. So put on your running shoes and go get some fresh air, you will sleep better, it’s guaranteed and actually works!

The key to success is consistency, not intensity. Studies revealed that the minimum amount of exercise to produce an effect on the brain is 20 minutes, 3 times a week, at an intensity that allows you to talk at the same time… (talk !…not sing).

HOW MANY HOURS?

It is difficult to exactly quantify how many hours of sleep you need due to varying individual lifestyles. For some people, five hours suffice but for others 8, 9 or even 10 hours are needed to be fully rested and experiencing excessive tiredness during the day. The important thing is to get enough sleep for your lifestyle, so if you wake up and go through your day feeling ‘up’ or ‘charged’, then you have had enough sleep.

TIPS

• Gobbling big meals 3 hours before bedtime is a ‘no-no’.
• Evening, go for foods rich in tryptophan, an amino acid

    that plays a role in the production of serotonin, a

neurotransmitter that is essential for sleep. Milk, Nut butters, yogurt, bananas, dates, figs and dairy products are high in this amino acid.

• Avoid alcohol, coffee and nicotine 4 to 6 hours before

bedtime. These stimulants  disrupt your sleep cycles. Nicotine, may seem to have a calming effect, but is actually a neurostimulant and can easily cause sleep disorders.

SET A ROUTINE TO RESTORE A HEALTHY SLEEP CYCLE

Go to bed only when you are tired;

Get off the bed if you are not sleeping;

Establish a sleep cycle, by trying to get up at a fixed hour;

Kill those naps during the day, especially after 3:00 p.m (late afternoons)

Exercise, but leave a gap of at least two hours before bedtime;

A warm bath 1 to 2 hours before bedtime works.

You can add Epsom salt or drops of essential oils, such as chamomile or lavender in your bath water to better the experience and this works too!

Try relaxation techniques, visualization or meditation in the evening;

Write down your worries on a sheet to clear your mind; (and one after effect is that you  will probably find that that is where they exist…in your mind!)

Ventilate your room and sleep with your door or your window open if you don’t own an air purifier to allow oxygen circulation;

The big one : Turn off the Wi-Fi and put your cell phone away

Avoid the computer, television and even telephone conversations, they can increase your level of cortisol (stress hormone) at least 2hours aprior to sleep especially if you have less than welcome friends and stress doling relatives !

Hypoglycaemia (sugar level drops too low) and cortisol level increases in the body is a sure fire way to keep you awake. Eat well during the day and just a small snack before sleep could help.

Sleep well !!!

As part of the natural ageing process, the human faculties, go into a slow burn process and along with other strengths, the digestive capabilities of our parents and elders also start slowing down and hence it is particularly important that dietics for elders needs careful calibrating and due care.

The ideal diet of the elderly person should be wholesome and nutritious. As you age, your nutritional needs increase. The body is in a degenerative mode. Growth of cells and tissues is slow, however repairing of tissues assumes greater significance. Prevalence  of cardiovascular diseases, diabetes or hypertension, in elderly people, necessitate certain dietary restrictions which results in a further compromised diet.

Low immunity, poor digestion, weak bones and muscles and fatigue are other fall outs of the ageing process. Activity levels reduce and metabolic disorders like diabetes, osteoporosis, arthritis, high blood pressure or high cholesterol, etc. further complicate nutritional intake. What about parallel medication???

All this does not mean ‘eating less’, but the most critical parameter is ‘Eating right’ 

An ideal diet for the elderly may consist of:

Food Rich in Fiber

A high-fiber diet minimizes constipation which reduces the risk of some common disorders in the intestine. Whole wheat bread,  rice, oatmeal, dalia & millets . Whole grain pulses, sprouts beans, black-eyed peas, lentils, fruit and vegetables are also good sources of fiber.

Dental conditions and digestive capabilities is also an issue with age. Raw vegetables may not be tolerated well and can be steamed before eating. Whole grained cereals and pulses should also be cooked well and consumed in small portions per meal to allow digestibility.

Food Rich in Calcium

Osteoporosis is a major health issue for elderly people. Therefore their diet must be have calcium abundance. The predictable sources of calcium are dairy products such as milk, cheese and dahi. Other sources of calcium include green leafy vegetables, soyabean/tofu and some varieties of fish.

Water/Fluids

Regardless of what the internet claims in ‘new study’sections, water is life, and It is vital to consume lots of non alcoholic fluids. Fluid intake aids constipation, maintains blood pressure, flushes out toxins with urine and also improves appetite. Coconut water, chaas, fresh fruit juices, clear soups, vegetable juices, rice gruel, lassi and milk all rehydrate the body and can be sipped on during the day.

Food Rich in Iron

Eating plenty of iron-rich foods helps in keeping up the body′s store of iron.. Iron intake can be improved in diet by taking green leafy vegetables, eggs,  sattu atta. It is advisable to avoid tea or coffee immediately after iron-rich meals because this could affect the absorption of iron by the body.

Limiting Salt Intake

Most of the salt we eat is already in foods, and so it is significant to be aware of the sodium content of pre cooked/par cooked foods which are already sodium heavy. Avoid adding salt to the food when cooking processed /pre packaged foods and at the table. On an average, keep the salt intake not more than 5g per day (1 teaspoon).

Fruits

Fruits are nature’s gift to mankind before the tetra pack assault happened and to ensure a good vitamin and antioxidant intake all seasonal fruits should be consumed. In particular, those high in Vitamin C, like citrus fruits such as oranges, lemon, and blackberries, strawberries,  peaches, mango, apple etc. With age, intolerances to certain fruits also increase, due to sourness or sweetness. Some find it difficult to chew upon a fruit (like apple) due to weaker dentistry. So, consume fruits which are acceptable and try a little bit of innovation in grated, chopped, and stewed versions.

Vitamin D

Vitamin D and good bone strength have a direct correlation. Principally, we get most of our vitamin D from the sunlight on our skin, but vitamin D is also found in dairy, fish, eggs and foods with added vitamins such as breakfast. A walk in the sun for 5-10 minutes a day is sufficient to allow Vit D synthesis in the body.  If you′re 60 or over, consult a doctor to check for Vit D supplementation.

Correct nutrition with the correct food to suit your age and lifestyle in essence remains the secret behind the sauce to happiness for a long time.  

Depression is rated by the World Health Organisation as the leading cause of disease burden amongst high income countries. Depression is characterised by feelings of worthlessness or guilt, poor concentration, loss of energy, fatigue, thoughts of suicide or preoccupation with death, loss or increase of appetite and weight, a disturbed sleep pattern, slowing down (both physically and mentally), agitation (restlessness or anxiety).

Eat Fresh Foods

The fresher your food is, the more nutrients it will contain. Unlike processed foods that may be stripped of nutrients for a longer shelf life, fresh foods contain maximum nutrients. Eating in-season fruits and vegetables means they ripened naturally; Farmers’ markets are sometimes your best bet for finding fresh produce.

Energy Foods

Your body runs off of what you feed it.  And the best way to get the most out of your food is to make sure you’re giving yourself the best food possible.

Besides what you eat, when you eat can also impact your mood. Did you ever notice how you feel sluggish after a big lunch or dinner? That’s because your body is using its energy to digest that big meal instead of powering the rest of your body. The easiest way to avoid the post-meal coma is to eat smaller-portioned meals throughout the day. This will keep your body fueled regularly and may even help you lose weight.

Increase Intake Of B Vitamins

People with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid.

Bring On The Sunshine

Known as the ‘sunshine vitamin’, around 90% of our vitamin D is synthesised in our skin by the action of sunlight. Vitamin D deficiency is increasingly being recognised as a common problem around the globe and may be implicated in depression, particularly if you feel worse in winter.

Up Your Intake Of Chromium

This mineral is vital for keeping your blood sugar level stable because insulin, which clears glucose from the blood, can’t work properly without it. In fact it turns out that just supplying proper levels of chromium to people with atypical depression can make a big difference.

Boosts Your Serotonin From Amino Acids

Serotonin is made in the body and brain from an amino acid called tryptophan. Tryptophan is then converted into another amino acid called 5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the neurotransmitter serotonin. Just not getting enough tryptophan is likely to make you depressed; people fed food deficient in tryptophan became rapidly depressed within hours.Tryptophan can be found in the diet; it’s in many protein rich foods such as meat, fish, beans and eggs

Avoid Processed Foods

While a burger and fries might be comforting while you’re eating it, all that grease does nothing more than prevent hunger. Processed foods, such as canned foods high in sodium, candy, most packaged foods, boxed meals, and pre-cooked meals are typically full of preservatives, sodium, and other compounds that may slow you down.

Nuts

Nuts are some of the best foods to beat fatigue and fight hunger. Nuts that provide energy include almonds, Brazil nuts, cashews, hazelnuts, pecans, and walnuts. Eating raw, unsalted nuts provide the most energy because they contain the most nutrients. And they’re the perfect mid-afternoon snack.

Boost Your Omega-3

Omega-3 fats are called essential fats, because unlike some other substances, they can’t be manufactured within the human body, and therefore it is essential that you take them in through your diet. The richest dietary source is from oily fish such as salmon, sardines, mackerel, pilchards, herring, trout and fresh but not tinned tuna. Surveys have shown that the more fish the population of a country eats the lower is their incidence of depression. There are two key types of omega-3 fats, EPA and DHA and the evidence suggests that it’s the EPA which seems to be the most potent natural anti-depressant.

Water

Drinking water is one of the easiest ways to hydrate your body. You don’t always have to have exactly eight glasses a day, but if you swap out sodas, coffee, and other drinks for a glass of water, you’ll feel better before you know it.

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Being mindful of what’s on your plate can be a healthy and effective way to keep your energy up. With regular exercise and good nutrition, you can maintain healthy levels of energy during depressive episodes.

Fatty liver, or steatosis, is a term that describes the buildup of fat in the liver. While it’s normal to have some fat in your liver, more than 5 to 10 percent of your liver weight is fat, well you have a case of  ‘fatty liver’ on the table!

The good news: Fatty liver is a reversible condition that can be resolved by changing your dietary pattern. It often has no symptoms and typically does not cause permanent damage.

The liver is the second largest organ in the body functioning  to process everything we eat or drink and filter any harmful substances(toxins) from the blood. This process is interrupted if there too much fat is in the liver. The liver commonly repairs itself by rebuilding new liver cells when the old ones are damaged. When there’s repeated damage to the liver, permanent scarring takes place. This is called cirrhosis.

There are two main types of fatty liver disease, alcoholic liver disease and nonalcoholic fatty liver disease. A third lesser known type of acute fatty liver is in case of pregnant women. This rare condition happens when fat builds up in the liver of pregnant women.

One of the most taxed organs in the body, the liver works tirelessly to detoxify our blood, to produce the bile needed to digest fat, to break down hormones, and to store essential vitamins, minerals and iron. This is why it’s so important to take care of our livers or practice a liver cleanse

A diseased liver does not functioning optimally, and cannot digest food properly, especially fats.

However, there are ways you can reduce the ill effects of your lifestyle on your liver and keep it healthy.

These are the  7 natural remedies you should add to your diet:

Turmeric or Haldi: Packed with valuable antioxidants, turmeric is an important herb that improves liver health. Some studies have shown that the antiviral action of turmeric is effective in preventing multiplication of the viruses causing hepatitis B and C.

Flaxseeds: Certain receptor sites normally bind hormones and keep them circulating in the blood. This exerts strain on the liver to filter out these excess hormones. Studies have found that the phytoconstituents in flaxseeds have the capacity to bind such receptor sites, preventing hormonal binding. This reduces the work load on the liver.

Licorice: It is also known as “mulethi” and is a great herb for patients of non-alcoholic fatty liver disease. It is a natural blood purifier that manages the elevated liver enzymes. It can be consumed in powder form with water every day for better relief.

Lemon: Lemon contains high amounts of vitamin C, an antioxidant that helps the liver produce enzymes called glutathione. Glutathione neutralizes toxins, thus lemon helps the liver with detoxification. Lime juice in warm water  empty stomach is one of the oldest and best way to cleanse your liver .

Amla:  Indian gooseberry, also known as amla, is another effective remedy for fatty liver disease. Its high antioxidant vitamin C content helps keep the liver functioning at optimal levels.

Papaya: Ayurvedic practitioners claim that both the papaya fruit and its seeds are effective treatments for fatty liver disease. Moreover, papaya aids in rapidly burning dietary fats, one of the main causes of fatty liver disease.

Garlic: Garlic is a superfood that not only purifies your blood but also eliminates toxic wastes from your body.

However, don’t forget that healthy diet along with regular exercise is a key to a healthy liver!

Remember all the remedies given here ultimately work to make your liver healthy and disease free no matter at what stage your liver diseases are!

it is yet recommended to take expert medical advice along with these home remedies if a liver disease is diagnosed. After all, we cannot be casual with as important an organ as the liver!

Childhood obesity is a burden in developed and developing countries. Overweight and obesity are caused by numerous social and environmental factors that influence people’s food habit and physical activity. Childhood obesity, in developed countries has reached epidemic proportion and developing countries are not far behind. It has been estimated that worldwide over 22 million children under the age of 5 are obese, and one in 10 children is overweight.

Childhood obesity is a serious health threat to children. Kids in the obese category have surpassed simply being overweight and are at risk for a number of chronic health conditions. Poor health stemming from childhood obesity can continue into adulthood

Childhood obesity doesn’t just affect physical health. Children and teens who are overweight or obese can become depressed and have poor self-image and self-esteem.

Causes

Family history, psychological factors, and lifestyle all play a role in childhood obesity. Children whose parents or other family members are overweight or obese are more likely to follow suit. But the main cause of childhood obesity is a combination of eating too much and exercising too little.

A poor diet containing high levels of fat or sugar and few nutrients can cause kids to gain weight quickly. Fast food, candy, and soft drinks are common culprits. Convenience foods, such as ready to eat breakfast  &  dinners, salty snacks, and canned food , can also contribute to unhealthy weight gain. Some children become obese because their parents don’t know how to choose as they get carried away with advertisements claiming to be healthy or simply do not cook .

Not enough physical activity can be another cause of childhood obesity. People of all ages tend to gain weight when they’re less active. Exercise burns calories and helps you maintain a healthy weight. Children who aren’t encouraged to be active may be less likely to burn extra calories through sports, time on the playground, or other forms of physical activity.

Psychological issues may also lead to obesity in some children. Kids and teens who are bored, stressed, or depressed may eat more to cope with negative emotions.

Health Risks

Children who are obese have a higher risk of developing health problems than their peers who maintain a healthy weight. Cardiovascular disease , Diabetes, Joint Pains, and asthma are among the most serious risks.

Healthy Eating and Nutrition for Obese Children

Changing the eating habits of obese children is absolutely essential. Parental influence shapes your child’s eating patterns. Most kids eat what their parents buy, so healthy eating needs to start with you.

Start your nutrition overhaul by limiting sweets and soft drinks in your home. Even drinks made from 100-percent juice can be high in calories. Instead, serve water and lower-fat or nonfat milk with meals. Cut back your fast food consumption and make a conscious effort to cook more. Preparing a meal and eating together is not only healthy in a nutritional sense, but it’s also an excellent way to sneak in some family time. Sticking to traditional foods not only – I need to add a line here.

Lifestyle Changes to Fight Childhood Obesity

There are several different strategies that can help prevent childhood obesity.

Increase Physical Activity

Increase your child’s level of physical activity to help them shed weight safely. Use the word “activity” instead of “exercise” or “workout” to keep them interested. Playing pakdam pakdi , dog and the bone outside, for example, may be more appealing to a 7-year-old than jogging around the block. Consider encouraging your child to try a sport for which they’ve expressed an interest.

The U.S. Centers for Disease Control and Prevention recommends that children get at least one hour’s worth of exercise daily to remain healthy.

More Family Activities

Find activities the entire family can enjoy together. This is not only a great way to bond, but it also helps your child learn by example. Hiking, swimming, or even playing tag can help your child get active and start on the path to a healthier weight. Be sure to vary activities to prevent boredom.

Cut Down on Screen Time

Limit screen time, too. Kids who spend several hours a day watching television, playing computer games, or using their smartphones or other devices are more likely to be overweight. According to studies reported by the Harvard School of Public Health, the reason for this may be twofold. First, screen time eats into time that could be spent doing physical activities instead. And second, more time in front of the TV means more time for snacking, and more exposure to ads for the high-sugar, high-fat foods that make up most food marketing.

Outlook for Childhood Obesity- need a different line

Childhood obesity is a serious issue in the world  today . However, with proper education and support, children can learn healthier ways to cope with their problems, prepare meals, and stay active. This support must come from the adults in their lives: parents, teachers, and other caregivers. Help your children stay healthier for longer by preparing nutritious foods for them and encouraging them to get plenty of exercise.