We’ve often been led to believe that milk is the sole source of calcium. However, there are plenty of sources of calcium that can enrich your diet perfectly well. It is all the more better to derive calcium from multiple sources, rather than just one – because not only will your body stagnate and imbibe lesser from a repetitive source.

Here are a bunch of useful resources that you can add to your diet, for rich calcium reserves:
1. Roasted sesame seeds have 277 mg of calcium per serving that amounts to an ounce

2. Sprouted soybeans give you 230 mg of calcium for every half a cup serving.

3. Salmon, especially when taken with bones, is rich in calcium. It gives you 212 mg per serving.

4. Tofu, a soy extract, is rich in calcium as well. It can give you 253 mg of calcium per serving.

5. 188 mg of calcium comes from just 2 cups of Kale

6. Almonds offer up about 72 mg of calcium per handful as a serving.

7. White beans offer you 191 mg of calcium per cup.

8. Sardines contain about 321 mg of calcium for every 7 or 8 sardines fillets.

9. Dried Figs are a brilliant source of calcium as well, comprising about 107 mg in just eight whole dried pieces.

10. Bok Choy offers up about 74 mg of calcium for one cup. It is also rich in vitamins A and C.
11. Blackstrap Molasses give you about 172 mg of calcium in just one tablespoon, and is a healthy alternative to sugar.

12. Indulge in some black-eyed peas for calcium. 185 mg in just half a cup, these seeds are an interesting snack.

13. Oranges, the delightful citrus fruit, offers up about 65 mg of calcium for every medium fruit. What’s more, it is rich in Vitamin C, and is a perfectly health snack.

14.Turnip Greens pack in 197 mg calcium for every cup of a cooked serving.

15. Sea weed offers up 126 mg of calcium in one cup of its raw form.

References:
http://www.indiatimes.com/health/healthyliving/6-non-dairy-foods-that-are-rich-sources-of-calcium-248126.html
http://greatist.com/health/18-surprising-dairy-free-sources-calcium

Credits : Pixabay

What about Iodine?

Iodine is a very essential component for the functioning of the Thyroid Gland, which plays a role in many aspects of the normal functioning of your body and mind. Salt has been iodized to prevent iodine deficiency and is usually good enough. However if you do not consume salt either on medical advice or due to personal preferences, you can take iodine supplements, which are usually a part of a number of multivitamin pills.

                                                  PC: juiceladycherie.com

I have been diagnosed with hypothyroidism? Will iodine supplements work?
Hypothyroidism can be due to various causes. Commonly in hilly areas, iodine deficiency is a cause and can be corrected by iodine supplements. However excess iodine can also cause reduced thyroid functions. So do check with your physician if you need iodine supplements.

What are supplements for?
Dietary supplements, often containing vitamins, are used to ensure that adequate amounts of nutrients are obtained on a daily basis, if optimal amounts of the nutrients cannot be obtained through a varied diet.

So can I take a vitamin supplement every day?

Remember that though vitamins are essential for your wellbeing, taking more than what is essential will not do you any good. A meta-analysis in 2006 suggested that Vitamin A supplements not only provide no tangible health benefits for generally healthy individuals, but may actually worsen your health status. So in general a Vitamin A supplement must be avoided unless specifically prescribed by your doctor.
Are there known issues of supplements?
It is already known that beta-carotene supplements can be harmful in smokers. A few studies seem to indicate that anti oxidant supplements can cause lung cancers in smokers.
What are the side effects of vitamin overdose?
At high enough dosages some vitamins cause side effects such as nausea, diarrhea, and vomiting. However in a study done in 2005, there were 53 ‘major’ disorders reported to be caused by vitamin overdose, many of which were in children under the age of 6.
So should I be taking vitamin supplements regularly or not?
Like most issues, the best person to decide that would be your doctor. Discuss with a wellness physician your diet and lifestyle and your health conditions and let him advice you on supplements. A healthy diet will usually provide all the vitamins that your body needs. If you have specific conditions such as very high oxidative stress it can be detected by some tests based on your lifestyle risk.

                                                  PC: steadyhealth.com

What about other supplements?
The side effects and safety profiles vary from supplement to supplement. The other common supplements are protein, calcium and iron supplements. In developing countries, iron deficiency is a very common disorder while lack of calcium is apparent in the post menopausal age group. However there are many causes of such deficiencies and each patient has to be treated by merit and therefore your doctor is the in an ideal position to determine your supplements requirements.

Our collaborator, is preventive care and wellness physician, Dr. Wasim Mohideen. A medical professional with an MBA and Post Graduate training in Allopathy as well as Alternative medicine, he strives to bridge the gap between modern medicine, traditional treatments and healthcare management.

Salt tends to be a bit of a dampener if you’re working to retain your good health and weight under control. It provides dietary sodium and helps contribute qualitative flavor to your foods, but at the same time, it is important to ensure that it is at its minimum, so as not to augment bloating and water retention. The best way to do this is to flavour your food alternatively. Here are some ways to do just that:

1. Cooking techniques: Use sautéing, grilling, and roasting in your cooking methods. They bring out the natural caramelizing properties in foods and really seal in the natural flavors and juices of meats and vegetables. Sautéing involves using a pan to cook foods at high temperatures for short periods of time. Grilling sears in flavor, creating a “crust” on the outside that keeps juices in. Roasting allows cooking the ingredient in its own liquid content.

2. Use herbs and spices to add flavour to your dishes. They add a rich taste that can distract from the need for salt, and therefore be a great substitute for salt.

3. Use citrus: Lemon, lime or even zest can bring a zingy taste to your dishes. Citrus juices are perfect when it comes to augmenting flavour instead of salt.

4. Add flavour filled accompaniments such as onions, peppers, garlic, ginger and more into your food. Use aromatic vegetables to add a distinctive flavor and aroma into the meal. It is also a good idea to use fresh ginger and horseradish.

5. Cook with oils and flavored oils: When you use flavoured oils, you don’t miss out on salt. Add extra-virgin olive oil or walnut oil to a garden-fresh salad mix or top off a stir-fry with a dash of sesame oil. You can infuse neutral oils, such as canola, safflower, and grape seed oils, with spices and herbs to give them unique flavors as well.

6. Use marinades, vinegars and spice mixes to create a mélange of flavours and to avoid unnecessary salt content.
Source:
http://www.dummies.com/how-to/content/10-ways-to-add-flavor-without-salt.html

 As the world’s most celebrated festival, Christmas, rounds the corner, the rush up to a day that will be filled with delightful eatables and lots of presents and gifting – part of which includes cakes and chocolates. We sympathise: there is a lot of work to be done to stay fit. Whether you want to look good in the new clothes you’ve bought, or if you want to clear out your system and keep your body in check before you indulge in your favourite eats, these ten tips will help you achieve your goals with ease.
1. Make sure you get enough sleep. When you sleep, your body takes the time that you take to rest, to catch up on the processes that take care of your wellbeing. To ensure that your body functions in order, your skin looks good, and your digestion is in order, sleeping well is very important.

                                                      PC: tunies.com

2. Keep your exercises going! Christmastime maybe all about celebration, but it’s also about keeping those celebratory rings from forming around your waistline.

3. Eat moderately, but eat well. Always indulge in good amount of portion control and ensure that you don’t binge.
4. Avoid excess salt. Especially because this is the winter season, you are less likely to lose much water, and sweat is not as much in this part of the year. Adding salt in excess in your diet can result in a bit of a dilemma, where water retention may lead to bloating.

5. Forget the whites, go for the browns! Cut back on sugar, refined flour, bread and excess milk. By avoiding too much of the white stuff, your body will be able to avoid calories and cholesterol.

6. Go Green with Green Tea! It is the best way to get rid of all the toxins in your body to be sent packing, the antioxidants in green tea helps your body stay in perfect order.

 
7. A fruit a day, and lots of vegetables on your menu: both must-haves in your everyday life. Eating fruits gives your body the comfort of sugar, so keep it to one fruit so that you don’t overdose on sugar. Vegetables are a sure-shot way to keep your nutrients in order.

8. Drink water! Never neglect the power of the beverage – humble as it is, water is your visa to a cleaner internal system, which enables a toxin-free body. You also gain a lot – from muscle strength to good blood circulation, the benefits are plentiful.

Reference:
https://www.betterhealth.vic.gov.au/health/healthyliving/christmas-tips-to-reduce-the-stress
http://www.jeancoutu.com/en/beauty/beauty-tips/30-day-pre-christmas-beauty-treatment/
http://www.rd.com/health/wellness/9-stayhealthy-tips-for-the-holidays/

As the year draws to an end, you are probably planning your way into the next year. One part of celebrating the new year is to waltz into it with as little clutter and baggage as you can – and part of doing that is to detoxify within! Christmas and New Year celebrations bring in a delightful spread of yummy food with them. Indulging in all the snacks and sweets can leave you with a bloated, heavy feeling, and can also leave your digestive system in a state of disarray. A useful thing to do would be to detoxify yourself and get rid of out the food induced stress on your body.

Eating around festivals means that there is a lot of oil, spice and sugar in your diet. Processed foods are also a large part of festive diets. Here are some ways to ensure that you stay healthy this season.

1. Drink hot water and honey first thing in the morning, to clear your system of any toxins. It is the best way to flush out your system.

2. Drink lots of green tea! A cup of chamomile or jasmine green tea will give your system the perfect way to detoxify. Green tea will give you antioxidants to help flush out the toxins.

3. Lime Juice when taken without sugar or salt, cleanses your system well from within. It is a good way to help address acidity – for lemons and lime are actually acidic only in the tongue, while alkaline in the stomach.

PC:www.foodmatters.com

4. Drink Wheat Grass shakes to help increase your liver’s functional capacity and to digest your food well.

5. Ginger, especially in tea or even as chewable pieces is a fantastic detoxifier. It helps you shake off the effects of heavy oil and spice.

6. Plain hot water when taken in intervals in the day can help keep your system in balance.

7. Drinking a warm glass of milk with a few crushed peppercorns and some turmeric will help your throat settle down in an otherwise rainy festive season

8. Indulge in a good long yoga and meditation routine, and get your body back on track with a good indulgence in routines for your health to get back on track.

Do you have any detoxifying routines that you follow or recommend? Tell us about it in the comments section below!

References:

http://timesofindia.indiatimes.com/life-style/health-fitness/diet/Festive-cleanse/articleshow/49947561.cms

http://www.dailymail.co.uk/health/article-3004/The-painless-detox-diet.html

http://olahuna.com/4-detox-recipes-eat-way-renewed-energy-vitality-new-year/ 

Image courtesy: www.gracebelgravia.com

It’s the Universal Health Coverage Day, and we can’t emphasize enough on why you should be getting yourself Health Insurance. Getting health insurance has plenty of benefits for your family and yourself, both from a personal and a financial standpoint. Here are ten reasons why you should be getting health insurance.

1.To be able to afford medical care when your family most needs it, health insurance is of immense value. It allows you to set money aside on a monthly basis, and enables you to make use of the money when the occasion demands it.
2. Health insurance is also a way to help you see your doctor before your condition escalates or worsens, or becomes more expensive to treat. For example, people who have diabetes and do not have health insurance tend to neglect getting checked periodically and taking steps to stay within the parameters.

3.  Health insurance enables you to have help in terms of finance when your treatment is due for any medical emergency. Without health insurance, you will be responsible for all of your medical costs all by yourself. Health insurance helps keep you and your family away from financial hardships that may result from health care expenses.

4. If you or your child are looking to study or work abroad, having health insurance is one thing off your check list – as some colleges, universities, international educaational programs and places of work require proof of health insurance to enroll.
5. Health insurance offers you the benefits of double coverage for accidents and critical illnesses, and even covers domiciliary hospitalisation.

Winter or summer, autumn or spring, your heart works hard all year round. It is absolutely vital for you to keep your heart healthy and functioning in perfect order, especially in winter where you tend to remain indoors and sedentary. Heart failure refers to a situation where the heart cannot function because it either does not pump or receive enough blood. When the heart collapses, there occurs a heart failure. Symptoms of a heart failure include shortness of breath, swelling in the legs and feet, fatigue and heightened heart rate, and a state of weakness and giddiness.

Exposure to cold weather tends to increase the risk of heart failure. This happens because there is room for chest infection, increased salt or water intake, alcohol and medication and even declining kidney function. With cold weather, smog and pollution, the risk of chest and lung infections are increased. There is also a reduction in the amount of sweat during winter, which culminates in a state of cardiac discomfort. Here are a few things you can do to keep your heart in check:

1. Reduce your salt and water intake, since the body doesn’t lose much fluid due to the lack of sweat in winter.

2. Keep working out everyday – the more you workout, the healthier and stronger your body is.

3. Keep an eye on your blood pressure levels to ensure that it is treated and attended to if it is high.

4. Vaccinate yourself against influenza and pneumonia, so as to avoid chest infections. Use home remedies to keep flus and colds at bay.

5. Stock up on vitamins and prescribed medication that you are on, to avoid unnecessary side effects.

6. Make sure that you monitor your urine output and don’t wind up having too much fluid accumulation in your lungs. If the urine output is low, it means that your lungs are filling up with fluid – avoid it at all costs!

7. Cut back on oily food and heavy snacking so that you don’t wind up collecting too much salt in your system. If you must snack, do make sure that you avoid salty food.

8. The moment you see signs of a lung infection, get it checked and monitored to avoid suffering with it – and winding up with a negative impact on your heart health.

Reference:

http://www.indiatimes.com/health/tips-tricks/here-are-7-things-you-can-do-to-take-care-of-your-heart-this-winter-247845.html

The rains are on us and it is but a given that everyone is vulnerable to infection in one way or the other. Staying healthy in the monsoon is absolutely important, especially since your immunity might be at a low, what with the heavy rains and exposure to too much wet weather. Eating in the monsoon season might not seem like anything different from your diet through the rest of the year. But this is a misconception: you need to ensure that your body has the right resources and nutrients to stay healthy – because the monsoon is a season where your immunity is at a low, and you are vulnerable to infection all the more. Here are a few tips to help you ensure that you have your health in order this monsoon:

1. Eat lots of fruits and fibrous foods so that your energy resources are not depleted. Apples, mangoes, pomegranates and pears are your best bet.

2. Reduce your salt intake, for it increases water retention and blood pressure.

3. Avoid eating too many watery foods like watermelon, cucumber and muskmelon since they increase the swelling and bloating in the body.

4. Add garlic and onions to your diet to boost your immunity.

5. Ensure that you have warm foods that keep you warm from within.

6. Use yoghurt and curd instead of milk, but if you must drink milk, make sure that it is boiled well.

7. Always drink boiled water in the monsoon, and don’t neglect the amount of water you drink, because you need to stay hydrated.

8. Bitter vegetables, such as bitter gourd, neem, turmeric, ginger and fenugreek can help keep your body free of infections.

9. Avoid spicy food, for it can result in skin infections and allergies.

10. Avoid too much fish and meat in the monsoons, lighter food like stews and soups work well. Avoid eating street food, especially since they are exposed to contamination, and the use of water in cooking street food may not be clean. Hygienic food made of hygienic ingredients is but essential.

11. Drink your own water. If you know you are going to be out on the road for a fair amount of time, make sure that you carry your own water rather than to rely on water bought from outside, since it may be spurious.

PC:www.helenafairsfax.com

12. Avoid raw food in the monsoons, especially since they have to be washed and served hygienically. There is a chance that they may not be clean, and this is the quickest way in which infection spreads.

13. Wash your hands often to ensure that you stay away from germs. Use a hand sanitizer if it helps.

14. Wear closed shoes, and if possible, water proof ones. Leptospirosis spreads through slushy water, and you’d do well to keep your toes and feet covered, lest there be an imbibition of the germs through the delicate skin between your toes.

References:

https://beautyhealthtips.in/best-healthy-health-tips-monsoon-rainy-season/

http://goindia.about.com/od/planningyourtrip/qt/monsoonhealth.htm

http://timesofindia.indiatimes.com/life-style/beauty/Quick-tips-for-that-party-season-glow/articleshow/45361172.cms

A global challenge no less, obesity is a significant barrier to good health. The solution to obesity and the approach to keeping obesity at bay is in your hands – and all it takes is to rely on some good lifestyle hacks. Here are some nifty tips on how you can keep your health in good order and avoid obesity:

1. Never skip breakfast, and make sure that you have a nutritious breakfast. Your first meal after several hours, breakfast is a vital meal. Eating breakfast ensures that you will consume fewer calories during the day after the meal – as opposed to skipping breakfast, which leads you to eat more.

2. Eat foods rich in fibre, so that your digestion is strong and your stomach is filled. You won’t snack on empty calories when you eat fibre dense foods, and your blood sugar stays at a healthy rate rather than spiking up erratically.

3. Eat more natural food and avoid processed food as much as possible. Eating raw, leafy green vegetables and raw fruits can help keep your body filled with healthy fibre, and at the same time, give you the nutrients you need for healthy digestion.

4. Enrich your diet with a balance. Don’t go on high protein and low carb diets – instead, opt for healthy balances. In the process, rely on fish, chicken and beans for protein, rather than heavy meats and cholesterol inducing fats.

5. Snacking in between meals is not advised, but if you simply must, or if it is inevitable, snack healthy. Turn to a fruit or a stick of celery or cucumber, or indulge in nuts. These snacks will help you feel full, and will not add empty calories in your system – but instead, leave you with nutrients that add value to your health.

6. Never neglect your calcium intake. Calcium helps play an important role in the way fat is stored in your body. When your cells are rich in calcium, the more fat they can burn – and this keeps obesity at bay. However, do not overdose on calcium, because it can lead to bone spurs.

7. Keep exercising. The more exercise you do, the better your body gets at burning calories and having a high metabolism – this will help your body build healthy muscle mass while ridding itself of fat that is unnecessary for its wellbeing.

References:

http://www.nhlbi.nih.gov/health/health-topics/topics/obe/prevention

http://www.worldobesity.org/what-we-do/action-initiative/aiprogrammes/world-obesity-day/

http://www.readersdigest.ca/food/diet-nutrition/6-ways-prevent-obesity/

The human body has the amazing capacity to heal itself – and repair itself no matter how bad an injury may be. Sometimes, it needs the right help and environment to get back on track, but for the most part, there are clever ways to get there. Here are some useful tips to keep in mind.

1. Got a zit that you want to get rid of? Simple. Take a pinch of baking soda and add a drop of water to make a paste. Put the mix on your zit, and it’s gone in a few hours!

2. Terrible tooth ache? Stick your hand in a bucket of ice, or, hold an ice cube between your thumb and fore-finger, in the web. It will cut the pain down by half.

PC:www.holisticdentistry.news

3. Quick to get angry? Chew gum! It keeps your temper under control, and also helps keep your jaw muscles supple.

4. Brain freeze from drinking something that is too cold? Press the tip of your tongue against the roof of your mouth, or your palate, and get back on track.

PC:www.infocism

5. Got the Sneezes? Press your tongue firmly against the back of your teeth and avoid sneezing.

6. If you have a sore threat, eat marshmallows and set it right!

7. If you are prone to acne, wash your face in cold water towards the end of the shower, to close your pores.

8. Got a mosquito bite that itches? Spray some deodorant and it will stop itching right away!

 

PC:www.healthbizinforma.com

9. Getting a heart attack? Cough repeatedly, so that your body kicks your heart back into overdrive and the attack is stopped short.

PC:www.welcomenri.com

10. Not able to sleep? Blink your eyelids rapidly for a minute, and tire out your eyes, and drift off to sleep.

 

PC:www.thermalpolis.com

11. Do you have acid reflux when you lie down? Sleep on your left and you’ll never struggle again.

PC:www.4fcrops.eu

12. Got a migraine? Dunk your hands into ice cold water and open and close your fists to settle the migraine.

PC:www.healtnutnation.com

13. Stuffy nose? Keep an onion – peeled – beside your head while you sleep. You’ll wake up with a clear nose in the morning.

What are some of your favourite body hacks? Tell us how you stay healthy!

References:
http://www.buzzfeed.com/readcommentbackwards/18-amazing-body-hacks-that-will-improve-your-life-dmjk
http://www.indiatimes.com/health/tips-tricks/30-awesome-body-hacks-that-will-definitely-come-in-handy-246241.html