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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Benefits of Green tea

Green tea is good for your health. It acts as an antiviral agent. It contains fluoride, which helps it to prevent diseases related to tooth. The antioxidant levels of the green tea are 100 times more effective than vitamin C in protecting our immunity system.

Benefits of green tea:

• Keeps diabetes in control
Main benefit of Green tea is that it helps in controlling diabetes and also lowers blood sugar levels. It prevents sudden increase in blood sugar levels. It balances the metabolism rate. It triggers as well as stimulates insulin production.

• Keeps blood pressure controlled
ACE, which is produced in kidneys, is the main reason for the contraction of blood vessels and thus of increase in blood pressure levels. Another benefit of Green tea is that its polyphenols helps in controlling blood pressure hikes by inhibiting ACE.

• Lowers the risk of heart attacks
Benefits of Green tea involves improvement of the health of delicate cells in blood vessels and helps to lower the risk of heart diseases. People who take green tea normally have better vessel functions.  It lowers the bad cholesterol and increases good cholesterol levels.


• Guard from ultraviolet rays
Benefits of Green tea extract may also help to protect against the damage from harmful UV rays. It protects the skin from sunburn and also prevents UV associated skin cancers.

• Prevents cavities and other tooth enamels
Another benefit of green tea is that it has antibacterial properties because it contains catechins. It reduces the bacteria that cause gingivitis. It lowers the acidity of saliva and dental plaque. People who take green tea generally have healthier gums.

• Prevents various cancers
Major benefit of Green tea and its extracts is in cancer prevention. It helps to slow the increase of prostate and breast cancers. Green tea drinkers are much likely to have digestive cancers than non-drinkers.

• Boosts exercise endurance
Green tea improves endurance capacity.

• Hydration benefits
Hydration is also a  benefit of green tea are an interesting aspect. It hydrates the body like water with additional anti oxidant properties.

• Boosts immunity
As green tea is filled with high antioxidants, it boosts immune system. It defense the body from the pollution in your food, air and water.

• Anti ageing benefits
Benefits of green tea lies in anti ageing effect also.

• Helps to reduce weight
Green tea burns fat naturally. It lowers the cholesterol and increases energy expenditure. Catechins in green tea help to reduce your weight.So another benefit of green tea is weightloss.

• Makes your complexion acne free
Green tea polyphenols helps to decrease the signs of ageing. It diminishes wrinkles and skin sag. It also prevents skin from the sun’s damage.

• Calms your digestion
Benefit of green tea is to regulate your digestive system too.

• Prevent neurological diseases
Benefits of green tea also involves prevention of neurological diseaes.

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Hair treatment at home

Your hair can face various types of problems in winters from split ends to hair being dry and frizzy. Hair easily get damaged and get dry during this time because of dry indoor heating and dry cold weather outside.

Some tips are given below for hair treatment at home:

• Keep your hair and scalp moisture in this season.
• Regularly Massage your hair with a warm olive oil or coconut oil and leave it overnight and shampoo in the morning.
• Avoid over washing your hair instead just wash them periodically.
• Cover your hair: The winter wind takes away the moisture from your scalp. So always cover them with a scarf or a hat while going outside. Make sure it is not so tight that where it will restrict circulation in the scalp.
• Use a good conditioner every time you go for a head bath it will keep your hair look silky and shiny.
• Try to dry your hair naturally instead of using dryers.
• No hot water bath: A hot water bath may make your hair dry and dull. So wash your hair with lukewarm water.
• Hair treatment at home: You can rinse your hair with vinegar to add shine. Massage your scalp with oil.
• Stay hydrated
• Drink lots of water.
• Avoid alcohol containing products as hair sprays, gels and other hair styling products that contain alcohol.
• Pay attention to the type of shampoo and conditioner you use because essential point about these products is hydrating and moisturizing they provide to your hairs.
• Decrease the use of hot devices as hot dryers and electrical hair straighteners as they damage hair to a great extent.
• Mix an egg yolk with two table spoons of olive oil and a glass of lukewarm water. Apply it all over your hair and wash off in an hour by using lukewarm water. This pack will really prove helpful for healthy hair treatment at home specially in this chilly winter season.

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How can you take care of your skin

Taking care of your skin in winters is very essential and difficult in this season. But you can make your skin care uncomplicated and easy. Common problems during winter season are skin peeling, dryness, chapped and patchy skin but you can deal with these problems in simple ways from your home itself. Here are some steps how to take care of your skin and how you can look flawless during winters.

Face packs

How can you take care of your skin at home??
The answer is: Use quick homemade face packs. This can work really well on your skin during the dry season. 

• Best pack is a mixture of honey, sugar and milk because honey helps to soothe redness and milk keeps your skin hydrated and sugar exfoliates skin naturally.
• Fresh fruit scrubs treats damaged skin in the dry winter season.
• Use orange peels dip them in milk and gently scrub it your own face.
• Use a mixture of papaya and crushed strawberry pulp and treat your skin with the thin paste.
• Oatmeal scrubs are also used. Mix ground oats and almond oil and apply on your face.

Moisturizing

Moisturizing plays an important role for healthy skin. So another answer for how to take care of your skin is moisturizing your skin.

• Always take a moisturizer in your bag. Remember to differentiate between your hand cream, face cream and lotions.

• Apply a vitamin E enriched moisturizer to the face as it is essential for the health of skin.

Healthy lips

Chapping of lips is the most common problem during winters. Use lip balm regularly to keep them   hydrated, as lips have no moisture of their own. Use it before and after applying lipstick or use a transparent balm.

For oily skin

 If you feel your skin is becoming oily by use of moisturizer then treat your skin with a toner.

• Use a mild exfoliant :In winter your skin become dry and patchy and sometimes oily. So it is important to take care of your skin. Exfoliate your skin regularly during the winter season. This will slough off dead skin and clear clogged pores. Also do not overdo if skin tends to be oily. Because too much of exfoliantion produce more oils.

• Use oil free make up :During the winter if your skin is oily then use makeup products that are free of oils and extra moisturizer.

• Moisturize day and night :Moisturize your skin day and night by a lightweight and a oil free moisturizer.

Watch your food

Drink at least eight to ten glasses of water. 

 I  hope you will follow these simple steps to take care of your skin. your winter related skin problems will also be solved.

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