health tips

Follow the below tips to stay healthy fit and fine..

Think positive

Positive thinking has great effect on your health. It increases your life span and lowers the levels of depression and stress. It results in psychological and physical well-being.

Exercise daily
Exercise daily for 20 to 25 minutes. Practice meditation and yoga. Try to more of the physical activities.

Eat healthy
Plan a balanced diet. Add fresh vegetables, fruits, nuts, sprouts and salads to your diet. Avoid alcohol, caffeinated and aerated beverages.

Work hard
Gardening and walking is not enough for you to stay healthy. Work hard two or three days a week it will keep you more active. Activeness of your body can prove best for your health.

Stay strong
Strong mental health will promote strong physical health too. Improve your self-esteem and self-confidence. It will work to enhance your quality of life.

Worry less
Stop worrying because if you worry more it can cause high anxiety and can make you physically ill. It can affect your appetite, relationships and lifestyle.

Dance more
Dance helps o improve flexibility of your body. It increases your strength and endurance. Your muscles gain the abilities to work hard.

Love often
Your emotional health is related with your physical health. Good relationship with your partner lower your stress levels and helps to improve your nervous system.

Be happy
Try to be happy and surround yourself with positive energy. Because good vibes translate into good moods.

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Sources of Vitamin C

VITAMIN C

Whenever you talk about vitamin C you think about lemon and oranges only. But there are many other fruits and vegetables which when be followed in your diet can act as an anti oxidant and can boost up your immune system by completing the deficiency of vitamin C in your body.

How much Vitamin C is required daily??

AGE	REQUIRED VITAMIN C
1-3 years old	15 milligrams
4-8 years old	25 milligrams
9-13 years old	45 milligrams
14-18 years old (boys)	75 milligrams
14-18 years old (girls)	65 milligrams
Adult’s men	90 milligrams
Adult’s women	75 milligrams
Pregnant lady	75 milligrams

Other Sources of Vitamin C:

 

SOURCES OF VITAMIN C

 

SOURCE OF VITAMIN C	AMOUNT OF VITAMIN C
1 Papaya	185 milligrams
2 medium kiwi	141 milligrams
1 cup strawberries	17.6 milligrams
1 sweet potato	36 milligrams
1 cup broccoli	101 milligrams
1 cup cabbage	89 milligrams
1 Lemon	53 milligrams
1 red capsicum	152 milligrams
1 cup raw mango	60 milligrams
Sun dried tomatoes	39.2 milligrams
Potatoes	17 milligrams

• Papaya

One papaya contains 185 milligrams of Vitamin C. 247% of the daily value of Vitamin C can be easily achieved by intake of a papaya.

• Kiwi

Two medium-sized kiwi contains 141 milligrams of Vitamin C. that is 188% of the daily value.

• Strawberry

1 cup of strawberries contains 17.6 milligrams of Vitamin C. so it can give 130% of the daily value.

• Sweet potato

36 milligrams of Vitamin C is present in one big sweet potato that is it can give 48% of daily value of Vitamin C.

• Broccoli

One cup of cooked broccoli contains 101 milligrams of Vitamin C that is the 135% of the daily value.

• Cabbage

One cup of cooked cabbage also contains 89 milligrams of Vitamin C. then it comprises of 119% of daily value.

• Lemon

Lemons provide you 53 milligrams of Vitamin C, which contributes to 88% of the daily value

• Red capsicum

One red capsicum comprises of 152 milligrams of Vitamin C that is the 203% of the daily value.

• Oranges

Valencia orange contains 48.5 milligrams of Vitamin C while navel orange contains 59.1 milligrams of Vitamin C while Florida orange consists of 45 milligrams of Vitamin C.

• Mangoes

One cup of raw mangoes contains 60 milligrams of Vitamin C. It 80% of value required by women daily and almost two third required by men daily.

• Tomatoes

Different varieties of tomatoes contains different amount of Vitamin C. Green tomatoes contains about 23.4 milligrams of Vitamin C. sun dried tomatoes are rich n Vitamin C these consists of 39.2 milligrams of Vitamin C.

• Potatoes

Natural potatoes also contain Vitamin C. 100 gram of potato provides you 17 milligrams of Vitamin C.

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Tips to take care of your eyes in the summer

Your eyes are the most sensitive part of your body.so these require the most of the care. The heat of summer can create a trouble for your eyes. It can cause infections to your eyes. If you do not protect your eyes from the sun, you can develop cataracts or your vision can also get decrease. So here are some tips to take care of your eyes this summers given below.follow them these summers to protect your eyes from the harsh sunlight.

Tips to take care of your eyes in the summer:

Keep your eyes clean as possible

Wash your eyes with cold fresh water two three times a day. Clean the sweat around your eye.

Wear sunglasses every time you go outside

Use sunglasses every time you are exposed to sun and even during if sun is not present. It will protect your eyes from the dirt and pollution too.

Use sunglasses that provide you 99 to 100% UV protection

There are several types of sunglasses available in the market. You look for the sunglasses that offer good protection from harmful UV rays of the sun. Ensure that your sunglasses block all of the light.

Get glasses with wide lenses

While you choose sunglasses for yourself try to choose the glasses with wider and bigger lenses because they more wrap around your eyes and provide more protection to your eyes.

Avoid make up

Try to avoid make up on your eyes during the summers. This makeup can enter your eyes due to sweat and can cause allergies.

Avoid midday sun

Try to avoid sun during 12 to 4pm in the day because these are the hottest hours
of the day. This will protect your eyes and your skin the most as this is the time when sun emits mot harmful UV rays.
  

Eye checkups

Go for regular eye checkups for your good eye health and to maintain your eye vision.

Wear a large brimmed hat when you go outside

A large brimmed hat can give you the second effective protection from the sun after your sunglasses. It covers your some of the face and prevents sun rays to reach at your face.

Good night sleep

A good night sleep can also help your eyes after a stressful day.

Kids also need sunglasses

Remember that small infants and kids should always be protected from direct exposure to the sun.

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Effects of lack of sleep

Quality of your sleep affects the quality of life, which includes mental sharpness, emotional balance, creativity, productivity and even your weight too. Sleep deprivation or sleep deficit or lack of sleep or sleeping for less time is associated with diseases like obesity, heart attack and depression. There are several hidden dangers and effects of lack of sleep to your health.  A good night’s sleep is necessary for your good health and can work wonders for your health and well being. You are required to take at least sleep of 8 to 9 hours. Especially students who had insufficient sleep are at risk of greater health issues because for good health your body needs rest, repair and recharge every night.

What are the effects of lack of sleep??

• Increased stress levels and inability to cope up with stress.
• Irritability and moodiness
• Reduced immunity
• Depression
• Lack of concentration
• Increased risk of motor vehicle accidents
• Fatigue and lack of motivation
• Weight gain
• Reduced creativity and productivity
• Risk of diabetes, obesity and heart diseases

How much sleep do you need?

• Newborns (0-2 months old) – 12-18 hours
• Infants (3-11 months old) – 14-15 hours
• Toddlers (1-3 years old) – 12-14 hours
• Preschoolers (3-5 years old) – 11-13 hours
• School children (5-10 years old) – 10-11 hours
• Teens (11-17 years old) – 8-9 hours
• Adults – 7-9 hours

What can you do to sleep well?

• Establish regular sleep and wake schedules
• Avoid caffeine and alcohol products close to bedtime
• Take your dinner at least 2-3 hours before bedtime
• Avoid heavy meals before you sleep
• Quit smoking
• Exercise regularly
• Sleep on comfortable mattress and pillows
• Minimize noise, light and hot and cold temperatures where you sleep
• Set the mood for slumber by creating a sleepy environment that is quiet, dark and comfortable to sleep

Sleep and health benefits

 

 

• Sleep helps in repair of your body.
• Sleep helps to keep your heart healthy and helps you to live longer.
• Sleep helps you to look more attractive.
• Sleep acts as a natural pain reliever.
• Sleep helps to lower your stress levels.
• Sleep helps to improve your grades by improving your memory and concentration.
• Sleep helps to spur creativity.
• Sleep helps to avoid accidents.
• Sleep helps in achievement of healthy body weight.
• Sleep helps to improve your immune system and then you are less likely to get ill.
• Sleep helps to reduce the chances of diabetes.
• Sleep helps to reduce the occurrences of mood disorders.

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Benefits of drinking water

Water makes up 70% of your body mass. Thus every system of your body depends on water. And if your body lacks in water or your body is deficient of water it may lead to many problems like dehydration. So it is important to take care that your body does not get deficiency of water. Deficiency can be recovered by drinking lots of water, eating fruits like watermelon and consuming other healthy beverages. Various doctors had prescribed that men should consume 3 liters and women should consume 2.2 liters of water a day. Everyone should drink at least 8 glasses of water a day. 

There are certain advantages given below that can motivate you to drink more water:

Water helps to reduce weight. Water removes by-products of fats. Water contains no calories and fats and also is low in sodium and helps to limit your food intake. Hence it contributes effectively towards weight loss.

Drinking water removes out toxins from your body and hence water helps you to look healthier and younger. It keeps your skin fresh and prevents dryness by detoxifying the skin.

Water helps to maintain and regulate your body temperature.

Drinking water enough amount of water can also help you to prevent skin disorders like acne, dry skin, wrinkles and dark spots.

Deficiency of water in your body can make your brain less active. Your body feels more tired and fatigued.

Water also helps to lessen the burden of kidneys and liver as it flushes out waste.

Proper required intake of water can improve your digestive system too. It really proves out beneficial in problems of constipation. Especially warm water makes oily food to be digested easily.

Drinking more water can help wonderfully in case of diseases like kidney stones. It also helps to reduce risks of cancer like colon cancer.

Water when mixed up with lemon juice can help out in respiratory diseases and intestinal problems. Lemon water taken in morning helps to cleanse your liver. It purifies your blood and assists to lower the high blood pressure. It helps to reduce symptoms of malaria and rickets too.

Majorly water proves excellent in case of dehydration. Ultimately helps to reduce headaches, dizziness and migraines; which are the main results of dehydration.

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Health tips for summers

Summer brings with it many problems related to skin, hair and health problems. In this blog we will have a quick look on the tips to be followed to stay healthy and fit during summers.

 

• Keep yourself hydrated

Drink almost 12 glasses of water per day because sweat in summers can leave your body dehydrated. So make sure you keep your body hydrated during summers. Prefer more of fresh fruit juices, coconut water for being healthy in summers.

• Use of sunscreens

Protect your skin from the harmful ultra violet rays. Use a sunscreen lotion with spf 30+ when you go outside under sun during this summer season. Many types of sunscreen lotion are available in the market. Choose it according to your skin type.

• Eat light and nutritious meals.

Minimize the intake of spicy, hot, salty and fried foods like samosas, chips etc.

• Exfoliating

It is important to remove dead skin cells accumulated on your face. Exfoliate your skin to remove dead skin cells. Use a light scrub for it.

• Use de-tanning remedies at home

Tanning results in more darkening of the skin. Use simply available home remedies to get rid of the tan. You can apply tomato juice on your face and wash after 10 minutes or you can simply apply coconut oil and leave overnight.

• Use summer friendly make up

Try to use summer friendly make up which do not much harm your skin. Use waterproof kajals and eyeliner so that it does not get smudge by sweat.

• Heat stroke

Prevent heat stroke by taking a cold shower and wearing loose and light clothes.

• Sun burn

Avoid going outdoors during 10am and 4 pm. You can apply aloe vera gel to the affected areas. Add fruits and vegetables in your diet to maintain the quality of life

• Berry boost

Improve your diet during this summer season. Have a cup of fresh berries in you diet. As berries are rich in fiber so they help to lower the cholesterol the levels.

• Exercise

An important health tips for summer is to exercise with routine. Exercise daily, go for nature walks in morning and evening.

• Lower your stress levels

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Benefits of soybean

Soybeans are also known as king of beans. There are great health benefits of soybeans because these are rich in carbohydrates, proteins, vitamins, minerals and healthy fats. Soybean and its products like soybean milk are advised by lot of dietitians and nutritionists mainly because these products provide various health benefits. Different types of soybean products are available like soy milk, soy paneer (tofu), soy flour, soybean oil, soy cheese, and soy yoghurt. Below in the article health benefits of soybeans are listed, as you will notice these health benefits you will definitely start using more of soybeans and soybeans products.
 

Health benefits of soybeans:

 

 

Energy source

Soybeans act as a good energy source to human body because they are rich in proteins. Soybeans benefits in case of improving learning and working efficiency.

Prevention of cancer

It is concluded by researchers that soybeans benefits in the prevention of cancer. It contains protease inhibin, which helps to prevent colon cancer and breast cancer.

Promotes digestive health

A great health benefit of soybean is in promoting a good digestive health. It also prevents problems of constipation.

Promotes cardiovascular health

Soybeans are also a source of soluble fiber. It helps to lower cholesterol levels  as it contains sterols and ultimately reduces the risk of heart diseases.

Enhancement of immune function

Soybeans are rich in proteins. Deficiency of protein in body leads to loss of good immunity system, health benefits of soybeans are also related to supplement protein in body.

Strengthen human tissues

Soybeans contain lecithin, which helps in absorption of fat-soluble vitamins. It strengthens up the human tissues and human organs.

Prevents deafness

Soybeans also contain iron and zinc so health benefits of soybeans also include prevention of deafness in elder people.

Prevents diabetes and inflammation

Soybeans contain phytic acid, which helps to reduce the risk of diabetes, cancer and inflammation. It also helps to inhibit the growth of tumor cells.

Lowers the high blood pressure

Health benefits of soybeans also involve lowering the high blood pressure.
Soybeans are rich in potassium too so they expel out the excess sodium salt present in the body.

Supports bone density

Soybeans have high concentration of calcium, which is essential for bone health.

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