Multitasking almost every hour in each day, women have a lot to do every day. Juggling between family and work can have its own challenges, and needs to be supplemented with a good dietary regimen. Here are some important food groups that women should include in their diets.
– Greens: Green and leafy vegetables are very important nutritional additions to women’s meals. Be it spinach and cabbage, or lettuce and celery, fenugreek, broccoli and legumes, the range is wide, coming with the promise of fibre, Vitamins C and K, folic acid and rich supply of iron. These vegetables are especially important for women, being the single point source of calcium, magnesium, iron and potassium.
– Milk and milk products: Women tend to have low calcium intake, which tends to culminate in a situation where their bones are either weak, or cannot take the strain of their day to day work. Milk and milk products, particularly cheese and cottage cheese, are all extracts from milk, and are rich in the nutrients that occur naturally in milk.
– Nuts: Women need a lot of protein, magnesium and vitamins, particularly Vitamins B and E. Nuts are a rich source of these nutrients – and although they do continue fat calories, they do not really amount to unhealthy content if eaten in moderation.
– Whole grains: Since whole grains have about 96 percent more fibre and essential nutrients and vitamins in comparison with refined grains, they are healthy, wholesome and nutritive additions to your diet. Women benefit amply from whole grains because it is the perfect energy contributor for her daily needs.
– Fruits and Vegetables: This category goes without saying, for the nutritive value of fruits and vegetables, besides comprising the regular vitamins, folic acid, iron, calcium and magnesium, are also rich in fibre, which help in digestion.
– Berries: Berries are extremely valuable additions to women’s diet, especially since they are rich in fibre, help to curb weight gain and also encourages antioxidants in the system.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/diet/5-Foods-every-woman-must-eat/articleshow/5640803.cms
http://www.prevention.com/food/healthy-eating-tips/50-healthiest-foods-women
http://www.cookinglight.com/eating-smart/nutrition-101/foods-for-women

Picture Courtesy : foodbodyandhealth.com

Come summer and your body rebels: from your skin to your throat, everything needs hydration! While water is easily a good way to make sure you remain hydrated and have the fluid content you need, it’s not enough! Summer heat makes you sweat, and along with all the water that you lose, you wind up losing a lot of salts as well. Precious minerals go for a toss, and need to be replenished so that your body functions can resume normally! While you might think that an energy drink or a cold drink off the shelves at a store might help, think again: you are not compensating the lost minerals, but rather, adding on empty calories! Here are thirteen thirst quenching foods that you can stock up on this summer!

1. Watermelon: Rich in water as it is, watermelons are marvelous for the body because they come with lycopene, which helps keep cancer at bay.
2. Bananas: With 74% water and lots of minerals like selenium, calcium, sodium, magnesium etc. and vitamins like A, B1, B2, B6, C, E and K, Bananas are a good way to keep your body hydrated.
3. Cucumbers: As rich in water as watermelons are, cucumbers are also rich in vitamins A, C and K, which help your body process its needs and keep up its immunity.
4. Radishes: Radishes are also rich in water, but are doubly useful because of the rich fibre content, low cholestrol and vitamin wealth.
5. Celery: Celery stalks are perfect snacks to have, given that they have 95% water, and are rich in vitamin A, C and D, folate and fibre.
6. Lettuce: Whether in summer salads or just on the go, Lettuce leaves are a good source of water and vitamins and electrolytes that help compensate the salts you lose by sweating.
7. Tomatoes: Besides having a lot of water, tomatoes are rich in sodium, which is a necessary mineral in the body, and is often lost by perspiration.
8. Cabbages: Rich in vitamin C and natural probiotics, Cabbages help keep your digestion in order while also hydrating your system.
9. Spinach: A great source of lutein, potassium, fibre and folate, Spinach takes care of free radicals that help keep the body young and supple.
10. Apples: Rich in fibre, and minerals such as potassium, calcium, magnesium and iron, apples are a great dietary supplement in summer.
11. Broccoli: With 90% water content, Broccoli also has sulfophane, which boosts the production of the body’s protective enzymes and makes it summer healthy!
12. Curd: Drink it as buttermilk or eat it as it is, Curd is rich in water and has essential minerals, and also leaves your body with a cooling effect, making summers easier to bear.
13. Coconut water: The refreshing drink is nature’s very own electrolyte, as it puts together a lot of minerals and natural salts that keep your body boosted despite the heat.

References:
http://healthmeup.com/
http://www.health.com/
http://iyfoods.com/blog/

Photo Courtesy: cheatsheet.com

If you hold your hand in a fist and look at it for a second, it might seem like a rather tiny thing. But just pause there for a second: this very tiny thing is indicative of the size of your heart. Surprised? You bet: imagine, this tiny organ does so much work to keep you alive and healthy. Don’t you have an obligation to ensure that it remains healthy?
Statistics have revealed that there are over 65000 women who suffer a heart attack each year, and women are three times more likely to die from heart diseases than from breast cancer. However, not many realise that they are vulnerable to heart disease, and often, the condition is neglected as something that only happens to others. While the thought of heart disease can be scary and might make you cringe, the fact is, that you have the solutions in hand to keep it at bay.

Here are a few things you can do to ensure that your heart remains healthy.
1. Eat right, in moderate portions and cover all the nutrients in proportions that suit your age and dietary needs.
2. Make sure to keep a workout regimen active on your daily activities, and that you follow through. Always ensure to do different kinds of workouts so that your body does not plateau.
3. Indulge in a healthy lifestyle that involves a lot of activity: where you can, move physically by walking or climbing stairs, squatting, bending, crouching and reaching.
4. Keep an eye on your eyes. Regular eye checkups are the first way to find out if you have high blood pressure or high cholesterol, both of which can cause heart conditions. If checked earlier, you can nip it in the bud.
5. Unwind, de-stress and do things that give you happiness. Make sure to channelize your energy and find a way to get rid of anything that weighs you down.
6. Keep your cholesterol levels well within range, by eating healthy and opting for meal options that do not clog your arteries.
7. Avoid anything white and refined in your diet: white refined flour, milk in excesses and the like.
8. Eat plenty of vegetables, fruits and nuts for your body to absorb nutrients easily. Wherever possible, make sure to eat a considerable amount of fibre so that your digestion improves and keeps you healthy.
9. Get sound sleep every day. Sleeping at the same time and waking up at the same time everyday is of immense value since it keeps you healthy. Make sure to get at least six hours of sleep every day.
10. Reduce the consumption of heavy cholesterol food and indulging in food that is deep fried.
11. Do not indulge in substance abuse of any kind: be it alcohol or tobacco, or any other kind of substance that can indulge your heart in ill health.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/How-to-keep-your-heart-at-its-healthiest-best/articleshow/47059700.cms
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/ART-20046502
http://www.webmd.com/fitness-exercise/guide/exercise-healthy-heart

Photo Courtesy : hlthyhrt.com

Come summer, and the soaring temperatures can be a terrible impingement on your body. One of the more vulnerable body parts to rising summer temperatures are your eyes. Be they allergies or infections, your eyes could wind up with anything from sore eyes, red eyes, conjunctivitis and migraines. We have some simple tips for you to follow to make sure that your eyes are protected and stay healthy this summer.

– Make sure that you protect your eyes from sunlight. The best way to do this is to use protective sunglasses of the wraparound kind, so that they absorb at least 99 percent of the Ultra Violet Rays – UVA and UVB – from the sun. Doing this will keep you away from suffering migraines and cataract.
– If you are a swimmer, or you choose to make the pool your respite avenue for the summer, make sure that you use goggles to avoid contracting eye infections and allergies from the water.
– When you look to clean your eyes, never rub or clean them with unclean hands. If you are outdoors, in public places, or have just returned from public places where you held onto different things, use hand sanitisers or wash your hands to get rid of infections before you touch your eyes.
– Never splash water inside your eyes, because this affects your tear film by washing it away. It is a protective layer for your eyes, so you should be washing your eyes only when dust gets in, or foreign particles enter them.
– Make it a point to wash your face and hands every time you are back home from outside. Summer, and the pollution make you vulnerable to contracting infections of every kind, so you need to make sure that nothing from outside – dust, grime, germs, allergents or infection, enter your eyes and leaves you with allergies.
– When you have a tendency for allergic reactions, avoid using perfumes and cosmetics, and avoid going around spaces that have dust, pollen, mould and even smoke. If you do wind up with an allergy, you can spot it by looking for signs of redness, itching, burning and puffiness. They may or may not be related to nasal allergies, so the best thing to do is to get in touch with your doctor.
– Another common occurrence is the accumulation of dead cells and germs, which results in bacterial infection, causing sties in your eyes. The key to avoiding sties is to ensure that you have good quality eyelid hygiene. How can you do this? Gently exfoliate your eyelids once in fifteen days in order to get rid of dead cells. Avoid using heavy cosmetics or cosmetics past their expiry dates, dirty towels and contaminated hands on your eyes.

References:
http://healthmeup.com/news-healthy-living/7-ways-to-protect-your-eyes-this-summer/35999

Photo Courtesy : healthable.com

With rising temperatures and scorching rays literally pounding down on everything this summer, you are in a bit of a hot spot: literally and figuratively! Living in a tropical zone comes with its own advantages and challenges – and one among these challenges is the potentiality of a sun stroke. Invariably easy to keep at bay, avoiding sun strokes is one thing.

But what if you do wind up struggling under the burden of one?
We have a few useful pointers you can keep in mind, to address a sun stroke naturally!

– Understand your symptoms first. If you suffer from severe headaches, dizziness, sudden chills, very dry and heated skin, cramps in your muscles, vomiting or nausea, heightened heartbeats, unconsciousness and disorientation are common symptoms of sun strokes. In most situations, the symptoms are a combination of one or more of these.
– Start cooling the person down. The first step is to loosen all clothing and make the person comfortable, so that circulation can begin. If you happen to have ice or cold water, put the ice or cold water onto the back, neck and armpit to fight the effects of a sun stroke. Wherever possible, use cold towels and wet towels, even.  Get the person to lie down and lift their feet about 30 centimeters in the air so that they can avoid any potential shock.
– Start cooling the space or surroundings down. The most important thing in sun stroke cases is to ensure that the body is no longer heated. Either lead the person away to a shaded and cool place, or have them placed in a room with a fan, or an air conditioned space. If you don’t have access to the air conditioner, open up all the doors and windows and ventilate the space.
– Start hydrating the patient, and get them to drink water with electrolytes, or have them drink a solution of juice with salt and sugar, so that they can avoid the ill effects of dehydration. Wherever applicable, ensure that their sweating stops by cooling them down suitably. Don’t let them gulp the liquid, gently sipping it in bits and pieces is good.
– Try Home Remedies: A teaspoon of honey mixed with the water in which dried fenugreek leaves have been soaked in can work wonders. Coconut water, fresh lemon juice with salt and sugar and even buttermilk can help cure a sun stroke. Another alternative is to grind tamarind seeds with water, sieve the mix and mix sugar in the water, and then get them to drink the liquid to heal quickly from the sun stroke. Help them concentrate on their breathing so that they can recover from the heat. This can be done slowly by letting the person take deep breaths and letting it out as if one were blowing off steam.

Sun strokes are serious, and if you don’t attend to it soon enough, it can cause dehydration and damage, especially to your brain and internal organs. For the most part, though, sun strokes are curable and easy to attend to with simple home remedies. Stay sun safe!

References:

http://healthmeup.com/
http://www.wikihow.com/
http://www.mayoclinic.org/

Come summer, and everyone is bound to curse at the heat. True, you can’t go from one point to the next without breaking into buckets of sweat! With this as a backdrop, if one were to tell you that you might be deficient in Vitamin D, there’s a chance that you’ll laugh it off and say that this much sun exposure is enough to ensure that there’s no deficiency.

Hold your guns. You aren’t exactly right about that. People around you, and perhaps you yourself, might be complaining of calcium deficiencies, back aches and joint pains, bone issues and muscle trouble. The root for this really lies in the lack of suitable amounts of Vitamin D.

Did you know that about the prevalence of Vitamin D related deficiencies are prevalent to the tune of 70-100%?

Yeah! That is a fact! Being in India does not guarantee you high Vitamin D. True, many of us live in terribly hot areas that know only summer and its milder forms, but the fact is, we are all not getting as much exposure to the sun as we ideally need. Work, school, college, family needs and plenty more that make our stress-filled lives what they are, keep us indoors for a long time. We are often dressed in a way that keeps us covered considerably. With all that in tow, we are in a space where we do not get enough exposure to the sun to stay healthy in terms of Vitamin D. Add to this mix the fact that Indians have a fair bit of low vitamin D intake through their food. Food supplements are often perceived as elder medication, and are often neglected by other age groups.

What does low Vitamin D cause?

Vitamin D is typically a nutrient for bone health. When there are low Vitamin D levels, one could suffer from bone disorders such as osteoporosis, osteomalacia, rickets and even bone deformities – especially in children and elders. The body becomes significantly weaker, and cannot withstand movement, exercise and flexibility. The condition can manifest itself as aches and pains, weak bones and joints and even inability to stay physically mobile.

How do we get more Vitamin D?

India is a rather heavily vegetarian country – whether by choice or religion, the consumption of meat, fish, liver and chicken is confined to a certain segment of the population. Vegetarian sources of Vitamin D are not as ample as non-vegetarian sources. The latter include such things as fish like tuna, mackerel, and salmon, cod liver oil, percomorph liver oil, beef liver, and egg yolks. Vegetarian sources include cheese, certain kinds of mushroom, almond milk, soymilk, oranges and citrus fruits, milk and yoghurt. Among these, lactose intolerance, cultural beliefs against mushrooms and acid intolerance render some of these food groups impossible for consumption for certain populations. The best way to keep Vitamin D alive in the body is by taking to suitable sun exposure. Spend some time basking in the sunlight: you are doing your body a world of good!

References:

http://oldwayspt.org/resources/heritage-pyramids/vegetarian-vitamin-d-food-sources

http://healthmeup.com/news-diet-fitness/why-indians-should-not-ignore-vitamin-d-deficiencies/35909

http://www.goodhousekeeping.com/health/diet-nutrition/g797/sources-of-vitamin-d-in-foods/

 

 

 

Make a fist with your hand and hold it up: that’s how big your heart is. Just imagine how much work it does, for an organ that’s really actually pretty small! Makes you feel pretty responsible to take care of it, doesn’t it? Heart health is extremely important not only for longevity, but also for a life of good quality. There are certain things that are beyond your control – such as heredity, age and perhaps even location-centric hazards that may expose you to pollution and such. But, there are a lot of times when the ball is in your court to keep your heart healthy. Here are five pointers you can keep in mind to keep heart diseases at bay.

– Avoid Substance Abuse of any kind: Smoking, heavy alcohol consumption and even drug use can be disparaging for your heart. Did you know that smoking increases your vulnerability to a heart ailment by filling your bloodstream with toxic gas? Or that heavy alcohol consumption can trouble your liver enough to affect your heart health? Quitting addictions to cigarettes and alcohol can bring you back to good health in a matter of a few years after drawing the line.

– Get off your couch and move! Sedentary lifestyles are dangerous for your heart health. By preferring to avoid exercise, your heart is forced to pump blood for a body that is laden with high cholesterol and fat – while also combating the pressures of high blood pressure and diabetes. A good amount of exercise every day, coupled with a more mobile living can help your heart stay healthy. Use the stairs instead of the lift. Make sure to include routines of bending, stretching, squatting and reaching in your everyday activities.

– Eat healthy! Sure, it’s terribly easy to pop frozen food in the microwave or to snack on a bag of potato chips, or to grab a bottle of soda to quench your thirst. But it’s also terribly destructive to your health! Substitute fried snacks with healthy options – such as nuts, and carrot, celery and cucumber sticks. Drink green tea instead of coffee, and keep your food portions to a minimum. Snacking between meals is not the best way to go, but if you simply must, eat something healthy instead!

– Get some sleep! Did you know that sleep deprivation makes you vulnerable to an unhealthy heart? You are more vulnerable to obesity, high blood pressure, depression and even heart attacks, if you don’t sleep enough. Set a good sleep schedule and stick to it. A minimum of six to eight hours of sleep is an absolute necessity for your heart to function well.

– Keep stress at bay! Of course you are busy: even while you read this article, your mind is probably wandering off to worry about work pressures and family demands. Stop. Breathe. Relax. Spend some time unwinding each day: listen to good music, read, walk about, talk to friends and family in person, play with a pet, and let your mind feel light. Don’t soak in stress: it increases your blood pressure and heightens the tension your heart has to deal with.
It is never too early to start to keep your heart healthy. Your heart never rests: it’s an engine that runs for as long as you live. You have a duty to take care of it if you want a good, long and healthy life. Remember, these are lifestyle choices, and not one-day or two-day affairs, so make that commitment now!

References:
http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-disease-prevention/art-20046502?pg=2
http://www.heart.org/HEARTORG/GettingHealthy/Preventing-Heart-Disease—At-Any-Age_UCM_442925_Article.jsp
https://www.bhf.org.uk/heart-health/preventing-heart-disease
http://www.lifelinescreeningblog.com/essential-heart-disease-prevention-tips/

 

Depriving yourself of something you want is difficult enough, but fasting is more than simple self-denial: It goes against your physical needs and a lifetime of habits and mores. This self-denial is one reason why fasting is used in many of the world’s religions, but there is evidence that abstaining from food, at least temporarily, can bring a wealth of health benefits too.

Around the world and throughout time, fasting developed independently among different groups for its spiritual and physical benefits. Now, outside of religious context, some doctors consider fasting an effective method of reducing cholesterol, lowering the risk of heart disease and diabetes, and even extending life span. But this level of deprivation may not be healthy for everyone, and it certainly isn’t a good introduction to living well.

It’s not for everyone

“Fasting is an advanced technique,” says Dr. Joel Fuhrman, author of “The End of Dieting” and a fasting expert. “If someone isn’t already committed to eating healthy both before and after, it just isn’t realistic.”

Going from a strict fast back to a diet of unhealthy foods is more dangerous than skipping the fast altogether. This sort of yo-yo effect is hard on your body.

“Also, the fast itself will be more unpleasant, as your body will go through more intense withdrawal symptoms than if you were someone who was normally eating healthy foods,” Fuhrman says.

These unpleasant feelings— such as headaches, moodiness and difficulty concentrating— are often attributed to hunger by inexperienced fasters, and could give you reason to never fast again. But, several studies have identified that these symptoms stem from changes in the brain brought on by high-fat and high-sugar diets. When you cut out those types of foods suddenly and without warning, your body goes into crisis mode.

Click here to find out more about Fasting!

Article Courtesy: http://www.foxnews.com/health/

Tuberculosis is an infectious disease caused by the bacterium Mycobacterium tuberculosis. Standard treatment of tuberculosis involves a six month regimen comprising of isoniazid, rifampicin, pyrazinamide and ethambutol. Of these, isoniazid and rifampicin are the most important, and are continued throughout the six month period.

When one or more drugs are ineffective against tubercle bacilli, it is termed as drug-resistant tuberculosis. When the bacilli are resistant to at least two main drugs (isoniazid and rifampicin), it is termed as multi drug-resistant tuberculosis or MDR TB. Multi Drug-Resistant Tuberculosis (MDR TB) Facts You Should Know

1. MDR TB is a growing menace globally and especially in India, which has the largest number of MDR TB cases in the world, with around 100,000 cases per year.

2.The symptoms of MDR TB are the same as those of drug-susceptible tuberculosis i.e. fever, cough, night sweats and weight loss. MDR TB is essentially a microbiological diagnosis, and the clinical presentation may not provide clues as to whether the patient is suffering from drug susceptible tuberculosis or MDR TB.

3.MDR TB is usually acquired (previously treated patients), however, there are increasing cases of primary MDR TB (first-time patients). The main causes of MDR TB are poor patient management, non-adherence to the prescribed regimen, a poor national programme, or a combination of these three. The highest rates of MDR TB are found in previously treated patients.

For example, in Mumbai, the incidence is about 3-5 percent in new patients, but almost 20-25 percent in previously treated patients. Risk factors for drug resistance include previous treatment (especially if lengthy), exposure to other patients with MDR TB, immigration from another country with a high incidence of MDR TB, substance abuse (including alcohol), HIV infection, or being a child.

Click here to Read More!

Article Courtesy: healthmeup.com

Photo Courtesy: imgarcade.com