New Year Resolution

Sometimes the smallest step in the right direction ends up being the biggest step of your life.

Tiptoe if you must, but take this step.

New Year Resolution

The new year is almost here and it’s time to set some resolutions. With the motivation of a new year driving you to succeed, now’s the time to set some goals and stick to them. While you may be worried about your resolutions not lasting, having a clear goal will always deliver more improvements than not.

To set yourself up for the success of the new year resolution for 2021, be specific and realistic about your resolutions. Also, remember to reward yourself regularly and not give up after a setback. After all, changing both your behavior and mindset is never easy, but it certainly is worth the effort.

Some points are repeated in this post but in different forms as reminders to make you understand the importance of the same. Try to follow all suggestions during the year so that you will find yourself a different person at the end of the year.

When making resolutions ask yourself the following questions:

How do you want to feel? Will this resolution get you closer to that?
What energy do you want to create? Will this resolution give you that type of energy?
Are you operating from a place of restriction, or abundance? Does this resolution involve taking away things you like?
Would you recommend this resolution to your younger sister or best friend?
How will this resolution impact the next 5 years from now?

Book Recommendations For New Year's Resolutions: Our Reading List For Every Goal You Set

Click here for New Year’s Resolution Ideas

From setting yourself healthier goals to making changes that’ll allow you to get the most out of life, here are twenty New Year’s resolution ideas that’ll see you become the best version of yourself.

Get Healthy / Lose weight- Getting healthy and losing weight are two of the most common New Year’s resolution ideas. They’re also two resolutions that tend to fail. The key to sticking to this goal is to be clear about what you want to achieve. Instead of simply intending to get healthier, set specific goals, such as quitting fast food, soda, or sweets, drinking less alcohol and more water, or exercising 30 minutes a day. Achieve each goal step by step.

Travel More- If you spent this year stuck at home, chances are that traveling may be on your list of resolutions. Instead of just leaving it as an empty promise to yourself, make it happen. Plan where you want to go, ask for the time off work, and decide on how much money you’ll need so you can start saving.

Quit Smoking- Quitting smoking can be one of the hardest resolutions to stick to. Luckily, there’s now plenty of help around to boost your commitment and keep you on track. Just remember, a setback does not mean you need to give up on your goal! Keep pushing through and stay focused on how much better your life will be without cigarettes.

Define your style- The New Year is the perfect time to re-access how you want to present yourself to the world and define your style. Whether you want to dress more sophisticated, be bolder with your clothing choices or take your look back to basics, now’s the time. Start with a big closet cleanout and go from there.

Take up a new hobby / Learn a new skill- Taking up a new hobby or learning a new skill can be a very rewarding resolution to undertake. Choose from a variety of options, such as painting, learning a musical instrument, cooking, writing, and reading more, to find your favorite activity.

Save more money- By saving more money you can drastically improve your life in the long run. Be sure to set a budget and track exactly where you spend your money to stay on top of things. Then, transfer money each week or fortnight into your savings and watch it grow. The same techniques will work for getting out of debt too.

Improve relationships- Setting a resolution to improve the relationships in your life can make you feel more connected, happier, and less lonely. Whether it’s setting regular date nights with your partner, making a special effort for friends’ birthdays and other special occasions, or picking up the phone and calling your parents/close relatives, you’ll feel better for making the effort.

Get organized- Becoming more organized in life will not only feel great, but it’ll help you accomplish all those other goals you’ve set. By using a daily planner you’ll never miss a deadline again and by de-cluttering your home you’ll experience more mental clarity and reduce stress.

Stop judging people- A resolution to stop judging people is a noble goal. By focusing on people’s positives rather than their negatives, you’ll learn to be more accepting of both others and yourself.

Stress Less- Setting a resolution to stress less can be difficult and cause stress itself. Instead of worrying about changing your mindset instantly, focus on relaxing more through meditation, yoga, massage, or even a bath. Then, slowly work to view things in a positive light rather than a negative one.

Learn a new language- Learning a new language is a great way to exercise your brain and immerse yourself in another culture. Whether you sign up for a local class or learn online, you’re sure to find the challenge rewarding.

Get a better job- Getting a better job is often atop many New Year’s resolution lists. If it’s on yours, create a clear idea of what a better job means to you and how you can achieve it. You may need to get a mentor for insightful advice or it may be time to take the plunge and start your own business.

Be more adventurous- If you felt like this year was a little dull, you may have resolved to be more adventurous in the new one. Start by saying yes to more things and trying things you’d normally avoid and you’ll soon be living life to the fullest.

Watch less TV- If Netflix had you glued to the TV all year long, you may be feeling a little disappointed with yourself. By setting a resolution to spend less time on the couch, you’ll make sure 2021 is one to be proud of with plenty of accomplishments.

Become more cultured- If you’ve ever been stuck in a conversation about art and not been able to contribute a thing, then now it’s time to get more cultured. By becoming a member at your local museum or gallery, attending the ballet, or catching a play, you’ll have plenty to say in your next cultural convo.

Be Greener- Setting a resolution to be “greener” is the perfect way to help the environment and feel good about yourself. Be sure to set clear goals, however, such as recycling wherever possible, buying sustainable items, changing diet, or riding to work instead of driving.

Stop Procrastinating- There’s no better time than the beginning of a new year to stop procrastinating. For each task that you want to accomplish, set yourself a realistic timeline with regular checkpoints. Once you’ve completed the task, give yourself a little reward for all your hard work.

Be more selfless- Being more selfless is a fantastic resolution for the New Year. By donating your time or money, working to help others succeed, making a special effort to help a friend in need, or going out of your way to being kind to a stranger, you’ll do your part to make the world a better place.

Fall in Love- Falling in love is a tricky resolution to achieve. As it’s often out of your control, it can be better to focus on self-improvement to better your chances of attracting a partner rather than searching for love itself. That being said, you won’t meet anyone sitting on the couch watching TV, so be sure to put yourself out there.

Get more Sleep- To get more sleep is a goal on many of our lists. Going hand-in-hand with endeavors to live healthier, getting more sleep will leave you in better shape physically and mentally. Try setting an early bedtime and getting up earlier to achieve this resolution.

Popular New Year's Resolutions to Never Ever Make | Reader's Digest

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This year, your New Year’s Eve, like all of the 2020 holidays, will likely look different. You might be spending the evening watching New Year’s movies or playing a New Year’s game at home with your family rather than going out for a glitzy night on the town.

But we know you’ve seen all those resolution lists before, the ones with all the complicated cleanse, intense workout plans, and sincere intentions to do your best and make new healthy habits. Those tend to make you feel overwhelmed, and by January 20th, you’re ready to get back to the same old, same old.

But change doesn’t have to come all at once. Why not subscribe to the motto, “Progress, not perfection” this year and pursue a few goals in small steps. What follows is a list of goals that aren’t rocket science, but can work within your busy lifestyle, create more freedom, stimulate creativity, and ultimately cultivate a connection with those you love and the community around you.

Resolutions are likely to break within a couple of months so an alternative is to set goals for the year and try to achieve these goals.

Less soda more tea Dance even when people are watching

Get Organized Make time for Hobby

Admit when you are wrong Do not participate in gossip

Drink one glass of water before every meal Teach empathy

Spend money on things that create memories Take care of the garden

Less ignorance more understanding Inspire Dance- even when people are watching

Hug your children every single day Take better photos

Cook one “real” meal every week Pay down Debt

Be someone that makes you happy Socialize more

Use products that are eco friendly Let go of grudges

Less talking more listening More gratitude

Spend more time outside Visit new places

Less planning, more doing Spice up the mundane

Make time for breakfast Finish an outstanding task

Floss more often Make a new friend

Be more awesome than last year Save for a special occasion

Learn to tweet More family dinners

Get lots of rest Less junk foods more salads

Make time for ME Laugh every day

Less complaining, more encouraging Do better

Take more photos of loved ones Worry less

Surround yourself with positive people Less doubting, more believing

Stay focused BE Positive

Always give a little more than you promised Stay focused

Less lazing around, more working out Watch less Tv

Less frowning more smiling Buy one thing that is organic

Reconnect with old friends Less insecurity more confidence

Try one vegan meal Arrive on time

Find the good in people Recycle more

Dedicate one night a week to “us” Pay cash more, Credit less

Have more patience with idiots Learn something new

Don’t get the last word Quit an addiction

Buy one outfit that makes you feel sexy Read more books

Learn something you didn’t as a child Create and maintain a bedtime routine

Run an obstacle race Be less self-deprecating

Clean something thoroughly every week Get healthy

Dress like you are going out even when you are not

Forget past mistakes and move on to bigger and better ones

Make personal phone calls instead of texts or e-mails.

Resolutions 2021 Word Cloud Concept Stock Photo, Picture And Royalty Free Image. Image 156068867.

Click here for New Year Goals II-

Did you start 2020 with dreams of traveling more? Or maybe you wanted to break out of your shell and make new friends and explore your city? Perhaps you set fitness goals for yourself or had the intention of spending more time with your family. Regardless of how you started this year, it’s safe to say it probably did not go the way you’d planned because of the COVID-19 pandemic.

1. Focus on a Passion, Not the Way You Look

Resolutions are in fact NOT an invitation to start a diet or a workout plan but a beautiful reminder that a new year can bring new life to our passions.

2. Work out to feel good, not be thinner.

Instead of obsessing over the scale, obsess over how amazing you feel since you started being more active. Numbers don’t mean much.

3. Stop gossiping.

Don’t be that person. Spread positivity.

4. Give one compliment a day.

You never know—it just might make that person feel a whole lot better.

5. Go a whole day without checking your email.

Nobody’s going to die. It can wait until tomorrow.

6. Do Random Acts of Kindness

Anyone can be kind, and it costs you nothing. Acts of kindness and generosity make the world a better place. Encourage caring and compassion and believe it is better to be thoughtful and kind than to bully. Let’s spread smiles together! You don’t have to be big to make a BIG difference in the world.”

7. Read a book a month.

Haven’t you heard? Reading is good for your brain, it can reduce stress, and it can improve your memory and concentration.

8. Go someplace you’ve never been.

Step outside of your comfort zone and do something daring. It’s good for the soul and forces you to learn new things.

9. Clear out the clutter.

Clutter is literally bad for your health. Research says it stresses you out. Make 2021 the year of organization and cleanliness.

10. Turn off your phone one night a week preferably every day.

You’re sleeping anyway. You don’t need it!

11. Reduce your waste.

Reduce your waste by ditching paper towels in favor of rags you cut up from old towels and clothes. Another easy switch is reusable grocery bags. It makes a difference!

12. Volunteer.

Not only is volunteering good for your own mental and physical health, but you’re doing something kind and selfless for others.

13. Travel on a small budget.

“Traveling on a budget is all about flexibility and being willing to sacrifice a bit of comfort and luxury in favor of seeing the world and the life-changing experiences that travel comes with. A lot of people have the idea that travel needs to be luxurious and holidays need to be expensive for them to be fun.

14. Write down one thing you’re grateful for every night.

End the night with gratitude and you’ll feel better when you lay your head down on your pillow.

15. Drink more water.

You’ve probably heard that your body needs it. 75 percent of us are chronically dehydrated. Drink up!

16. Take some of your paychecks and put it in savings or investment.

Even just a small percentage can really add up down the line. Plan for the future and don’t be generous with your money.

17. Stop multi-tasking.

Multi-tasking can lead to memory problems, it reduces our brains’ grey matter, it hurts productivity and efficiency, and it can even increase stress, anxiety, and depression. Focus on one thing at a time.

18. Talk to yourself with kindness.

We aim to be nice to others but then criticize ourselves relentlessly. Stop! Think nicer things about yourself.

19. Call a friend instead of texting them.

You can Face time them for extra measure!

20. Don’t buy things you don’t need.

Bad habit. We love to spend money even if it’s for no good reason. Don’t need it? Don’t buy it.

21. Keep a journal.

Research says that journaling can help battle anxiety, stress, and depression. Even if you write only a few sentences, you can reap the benefits.

22. Clean out your car.

It’s so easy for it to become trashed, especially if you drive a lot. Spot clean as you go so that your ride is always looking sharp.

23. Put your bills on auto-pay.

This won’t put you under any financial stress, do it! It’s one less thing you have to think about and you’ll never pay late fees again. Win-win.

24. Take the stairs.

It’s good for your caboose.

25. Go to the dentist when you’re supposed to.

Your oral health can actually have an impact on things that are happening in other parts of your body, like your heart and lungs.

26. Be kind on social media.

“I think everyone who uses social media should strive to empathize more with strangers and respond to others on the internet with kindness. Don’t let hate or bullying be motivation for interacting on social platforms.

27. Let go of grudges.

Wouldn’t it be nice to start 2021 with a clean slate? Leave hate behind. Anger is so 2020.

28. Stay in touch with the people who matter.

Even a quick call, text, or email can make a world of difference.

29. Try a totally new restaurant.

Go on. Be adventurous. Get that strange sushi roll or order takeout from the Indian restaurant that just opened up recently.

30. Start a new hobby.

Do new stuff. Let yourself blossom in 2021.

31. Travel somewhere without posting about it on social media.

“No status updates, no photos… just go on vacation and not tell anyone. That might seem silly but in a world where ‘it didn’t happen unless you post it about it on Instagram,’ it can be a challenge to resist the temptation to post that sunset beach photo or poolside cocktail selfie.

32. Bring a plant into your home.

They might help reduce your stress and improve your productivity.

33. Sanitize your personal belongings.

Daily use items like cell phones might be the dirtiest things we touch all day.

34. Start cooking!

Bonus points if it’s something you feel like you’re not good at.

35. Buy less plastic.

It’s polluting our oceans, destroying the earth, and hurting animals. Be more aware of what you’re buying.

36. Send handwritten letters.

Nobody does this anymore, and it’s such a thoughtful, genuine gesture. Make somebody’s day!

37. Donate clothes you never wear.

We tend to hang onto stuff “just in case.” If you haven’t worn it in a year, give someone else the chance to.

38. Pay off your credit card every month.

And if something is so expensive, you think that you won’t be able to? Don’t buy it.

39. Avoid people who complain a lot.

It doesn’t matter how positive a person you are. Negativity spreads, and it will impact you. And on a similar note…

40. Remove negativity or anything that makes you feel lousy.

Even things like super sad movies or news sources that just upset you.

41. Travel somewhere with no map.

“I’d also recommend going on a road trip without using Apple or Google maps. No GPS. Just start driving and see where it takes you. You’ll never know what sort of fun and exciting adventure you’ll end up on as a result.

42. Wear sunscreen.

The sun can do damage even when you’re driving in the car. Make SPF your new best friend.

43. Cook more.

It’s therapeutic, and you’ll probably end up with something pretty darn delicious.

44. Get a Real Haircut.

Some of us are so attached to our hair—literally and figuratively. Chop off a few inches. You might feel like a new person and have a new look.

45. Do Something That Scares You

Practice a little bravery.

46. Make Your Bed Every Morning

Making your bed helps you accomplish something first thing in the morning and thus starts your day with success.

47. Stay on Top of Your Inbox

Is the number of unread messages creeping up on you? Stay on top of it and aim to clear your inbox out throughout the week.

48. Try Guided Meditation

Meditation offers a whole host of science-based benefits, including reduced stress and anxiety and improved memory and attention span. Try a few new Apps.

49. Stretch It Out

We spend so much time sitting and staring at our phones, all hunched over. Loosen up those tight muscles with even just five minutes of stretching each day.

50. Craft Something Yourself

Even if you’re not the artsiest, DIY-type of person, the satisfaction you get from making something with your own hands is undeniable. It can be as small as a candle or as big as a coffee table.

51. Go to Bed Happy Each Night

“Never go to bed angry.” It’s a cliche, but it’s true. Aim to start and end each day with happiness and gratitude.

52. Spot Clean as You Go

Overwhelmed by a filthy house you have to clean from top to bottom each weekend? Simple solution: Clean as you go. Wash dirty dishes after each meal and wipe down toilets and countertops throughout the week. Easy peasy.

53. Pay it Forward

Did someone do something nice for you recently? 2021 is a great time to do something nice for another. Maybe you’ll pay for someone’s coffee in the Starbucks drive-thru or buy a meal for a homeless person. Receive good things, and spread them, too.

54. Talk Less, Listen More

Good things happen and you learn and notice so much when you spend more time listening.

55. Whatever Your Goals Are, Write Them Down

People who write down their goals are 42 percent more likely to achieve them. Whatever you want in 2021, commit it to paper.

New year resolution for the year 2021

Few Important things that can change your life in one year (2021).

Stop complaining and appreciates how lucky you are every day.
Embrace loneliness and reinvent yourself in the process.
Say goodbye to the people that don’t bring positive energy into your life.
Throw off the TV and set internet controls.
Pick one skill you want to cultivate and focus on developing it.
Commit to the goals you have set for yourself and never look back.
Sweat every day to boost your mood.
Fail forward. Learn from every mistake you make.
Meditate.
Look on the bright side.
Practice deep breathing.
Avoid social comparisons.
Watch something that uplifts you.
Make chores more fun to do.
Make a playlist of feel-good songs.
Spend time empowering people.
Adopt an attitude of gratitude.
Ditch one bad habit.
Live simply consume less.
Make time for self-care.
Embrace spontaneity.
Complete a no-spend month.
Practice intentional breathing.
Help others – especially those in need.
Improve your posture and body language.
Eat nutritious food and drink lots of water.
Remind yourself that you are doing your BEST.
Take breaks off social media and your phone.
Distance yourself from things that don’t feel good.
Make a list of things you are thankful for.
Create a more balanced life.

10 New Year Resolutions for Graphic Designers

This is the beginning, of anything you want,

Don’t make resolutions without an action plan.

The secret to success is right in your hands.

Don’t limit your challenges. Challenge your limit.

Stop making lists. Be more consistent.

Be more awesome than last year.

Believe in yourself & you will be unstoppable.

Working on myself, by myself, for myself.

There are only two options: Make progress or make excuses.

Your only limit is your mind.

Don’t wish for it work for it.

If it doesn’t challenge you, It won’t change you.

Every morning, you have a new opportunity to be a happier version of yourself.

Don’t decrease the goal. Increase the effort.

New Year's Resolution - Striving to be a happier and more fulfilled person can be accomplished with both big and small lifestyle changes!

Free New Year's Resolutions Printable- Great activity for families to do together each year from Modern Parents Messy Kids

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Nutrition and Health

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Nutrition and Health

A healthy diet has been scientifically proven to provide numerous health benefits, such as reducing your risk of several chronic diseases and keeping your body healthy. However, making major changes to your diet can sometimes seem very overwhelming.

Click here for Best foods to boost your immune system-

Instead of making big changes, it may be better to start with a few smaller ones.

Food is required to

Make our body strong,
To provide energy to play, study
To do daily activities
To maintains all body functions
To grow
To gain height
To fight illness and remain healthy
To maintain a healthy body.

During the adolescent period, the nutritional need of the body increases to maintain growth and development such as height gain and muscle mass. Therefore a balanced intake of food is very important

Important elements of Food- Carbohydrate, fat, proteins, minerals, fiber, and vitamins

Food

Important elements of Food- Carbohydrate, fat, proteins, minerals, fiber, and vitamins

Energy to our body is provided by Carbohydrates and Fats- Rice, Wheat, Sugar, Potato, Jowar, Honey Bajra.

Fat rich foods are Oil, Ghee, Butter, and Nuts

Proteins are the main ingredient in the building blocks of our body. Muscles and other organs are mainly made up of proteins – Pulses, Meat Fish, Beans, Peas, Soyabean, Milk Egg.

Minerals are added for –

Bones, Teeth
Healing of wounds
Fight Infections
Healing of Body
Convert food into Energy

Important minerals required for our body are—Calcium, Iron, iodine, Zinc

Vitamins are important for—

Normal body function
Wound healing
Healthy skin
Resistance to Infection
Energy Production

Vitamin-rich foods are – Vegetables, Fruits, Milk, Eggs, Citrus,

Important Vitamins are A, B, C, D, E, K

Fiber- High fibrous fruits are –

Oranges, Pear, Banana, Mango, Kiwi, guava, Apple, Grapes, Strawberries, and Plums

For weight Loss—Avocado, Carrot, Black beans, Broccoli, Brussels Sprouts, Lentils, variety of Dals, and Soya beans.

Plan your Diet—

Cereals should be consumed as the main source of energy

Vegetables and fruits are excellent sources of various nutrients eat plenty of them

Pulses, milk, nuts, are very useful for the body- include a few of them in every meal

Egg and meat are nutritious- eat in moderation

Oil, ghee, butter, sugar, jaggery are essential but eat less as an excess of these can cause disease

EAT A VARIETY OF FOODS EVERYDAY TO PROVIDE REQUIRED NUTRITION TO YOUR BODY

Eat healthy, be healthy. | Healthy, Nutrition, Health food

Click here for Nutrition and Health Tips-

A number of nutrition and health tips are well established and proven over a period of time although even qualified experts often seem to be holding opposing opinions and it’s easy to get confused when it comes to health and nutrition.

Following tips are based on good science—

Don’t drink sugar calories– Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food.

Therefore, when you drink soda, you end up eating more total calories. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems.

Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects.

Eat Nuts– Despite being high in fat, nuts are incredibly nutritious and healthy. They’re loaded with magnesium, vitamin E, fiber, and various other nutrients. Studies demonstrate that nuts can help you lose weight and may help fight type 2 diabetes and heart disease.

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study, almonds were shown to increase weight loss by 62%, compared with complex carbs.

Avoid processed junk food– Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Don’t fear Coffee– Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.

Eat Fatty Fish– Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients.

Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Get enough sleep– The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. One study linked insufficient sleep to 89% and 55% increased risk of obesity in children and adults, respectively.

Take care of your Gut health with probiotics and fiber– The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements, and eating plenty of fiber. Notably, fiber functions as fuel for your gut bacteria.

Drink some water especially before meals– Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn.

Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours. This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day.

The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Don’t overcook or burn your meat– Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Avoid bright light before sleep– When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Take vitamin D3 if you don’t get much sun exposure– Sunlight is a great source of vitamin D. Yet, most people don’t get enough sun exposure. If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Eat vegetables and fruits– Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects.

Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Make sure to eat enough protein– Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories.

It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Do some Cardio– Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health.

It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat should lead to major improvements in metabolic health.

Don’t smoke or do drugs, and only drink in moderation– If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

Minimize your sugar intake– Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Don’t eat a lot of refined carbs– Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

Don’t fear saturated fat– Saturated fat has been controversial. While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

New studies in hundreds of thousands of people have questioned the association between saturated fat intake and heart disease.

Lift heavy things– Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved insulin sensitivity.

The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

Avoid artificial trans fat– Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. Although trans fats have been largely banned in the United States and elsewhere, the U.S. ban hasn’t gone fully into effect — and some foods still contain them.

Use plenty of herbs and spices– Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Track your food intake daily– The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

If you have excess belly fat, get rid of it— Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease.

For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

Eat eggs, yolk, and all– Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.” It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review of a large number of people found that egg intake had no association with heart disease risk. Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

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Click here for Nutrition facts that should be common sense ( but aren’t )-

Common sense should not be taken for granted when people are discussing nutrition.

Many myths and misconceptions are being spread — even by so-called experts.

Artificial trans fat is unsuitable for human consumption:

Trans fats are unhealthy. Their production involves high pressure, heat, and hydrogen gas in the presence of a metal catalyst. This process makes liquid vegetable oils solid at room temperature.

Of course, trans fats are more than just unappetizing. Studies show that they are unhealthy and linked to a drastic increase in heart disease risk. FDA has banned trans fat since June 2018. Plus, foods with less than 0.5 grams of trans fats per serving may be labeled as having 0 grams.

You don’t need to eat every 2-3 hours:

Some people believe that having smaller, more frequent meals may help them lose weight. However, some studies suggest that meal size and frequency have no effect on fat burning or body weight.

Eating every 2–3 hours is inconvenient and completely unnecessary for the majority of people. Simply eat when you’re hungry and be sure to choose healthy and nutritious foods.

Take news headlines with a grain of salt:

The mainstream media is one of the reasons behind many circulating nutrition myths and confusions. It seems as if a new study makes headlines every week — often contradicting research that came out just a few months earlier.

These stories often get a lot of attention, but when you look past the headlines and read the studies involved, you may find that they’re often taken out of context. In many cases, other higher-quality studies directly contradict the media frenzy — but these rarely get mentioned.

Meat doesn’t rot in your colon:

It’s entirely false that meat rots in your colon. Your body is well equipped to digest and absorb all the important nutrients found in meat. The protein gets broken down in your stomach by stomach acids. Then, powerful digestive enzymes break down the rest in your small intestine.

Most of the fats, proteins, and nutrients are then absorbed by your body. While small amounts of protein and fat may escape digestion in healthy people, there is not much left to rot in your colon.

Eggs are one of the healthiest:

Eggs have been unfairly demonized because their yolks are high in cholesterol. However, studies show that cholesterol from eggs doesn’t raise blood cholesterol in the majority of people.

New studies that include hundreds of thousands of people show that eggs have no effect on heart disease in otherwise healthy individuals. The truth is, eggs are one of the healthiest and most nutritious foods you can eat.

Sugary drinks are the most fattening product in the modern diet:

Excess added sugar can be detrimental to health — and getting it in liquid form is even worse. The problem with liquid sugar is that your brain doesn’t compensate for the calories by eating less of other foods.

In other words, your brain doesn’t register these calories, making you eat more calories overall. Of all the junk foods, sugar-sweetened beverages are likely the most fattening.

Low-fat doesn’t mean healthy:

The low-fat diet promoted by the mainstream nutrition guidelines seems to have been a failure. Numerous long-term studies suggest that it neither works for weight loss nor disease prevention. What’s more, the trend led to a plethora of new, processed, low-fat foods.

Yet, because foods tend to taste worse without the fat, manufacturers added sugar and other additives instead. Foods that are naturally low-fat — like fruits and vegetables — are great, but processed foods labeled “low-fat” are usually loaded with unhealthy ingredients.

Fruit juice isn’t that different from sugary soft drinks:

Many people believe that fruit juices are healthy, as they come from fruit. Though fresh fruit juice may provide some of the antioxidants found in fruit, it contains just as much sugar as sugary soft drinks like Coca-Cola. As juice offers no chewing resistance and negligible amounts of fiber, it’s very easy to consume a lot of sugar.

A single cup (240 ml) of orange juice contains just as much sugar as 2 whole oranges. If you’re trying to avoid sugar for health reasons, you should avoid fruit juice as well. While fruit juice is healthier than soft drinks, its antioxidant content doesn’t make up for the large amounts of sugar.

Feeding your gut bacteria is critical:

People are really only about 10% human — the bacteria in your intestine, known as the gut flora, outnumber your human cells 10 to 1. In recent years, research has shown that the types and number of these bacteria can have profound implications for human health — affecting everything from body weight to brain function.

Just like your body’s cells, the bacteria need to eat — and soluble fiber is their preferred fuel source. This may be the most important reason to include plenty of fiber in your diet — to feed the beneficial bacteria in your intestine.

Cholesterol isn’t the enemy:

What people generally refer to as “cholesterol” isn’t really cholesterol. When people talk about the so-called “bad” LDL and “good” HDL cholesterol, they’re really referring to the proteins that carry cholesterol around in your blood. LDL stands for low-density lipoprotein, whereas HDL refers to high-density lipoprotein.

The truth is, cholesterol is not the enemy. The main determinant for heart disease risk is the type of lipoproteins that carry cholesterol around — not cholesterol itself. For most people, dietary cholesterol has little or no effect on lipoprotein levels.

Weight loss supplements rarely work:

There are many different weight loss supplements on the market — and they almost never work. They’re claimed to lead to magical results but fail when put to the test in studies.

Even for the few that work — like glucomannan — the effect is too small to really make a noticeable difference. The truth is that the best way to lose weight and keep it off is to adopt a healthy lifestyle change.

Health is about more than your weight:

Most people focus too much on weight gain or loss. The truth is that health goes way beyond that. Many obese people are metabolically healthy, while many normal-weight people have the same metabolic problems associated with obesity.

Focusing just on body weight is counterproductive. It’s possible to improve health without losing weight — and vice versa. It appears that the area where fat builds up is important. The fat in your abdominal cavity (belly fat) is associated with metabolic problems, while the fat under your skin is mostly a cosmetic problem.

Therefore, reducing belly fat should be a priority for health improvement. The fat under your skin or the number on the scale doesn’t matter as much.

Calories count – But you don’t necessarily count them:

Calories are important. Obesity is a matter of excess stored energy, or calories, accumulating in the form of body fat. However, this doesn’t mean you need to monitor everything that enters your body and track or count calories.

Though calorie counting works for a lot of people, you can do many things to lose weight — without ever having to count a single calorie. For example, eating more protein has been shown to lead to automatic calorie restriction and significant weight loss — without deliberately restricting calories.

People with type 2 diabetes shouldn’t follow a high-carb diet:

For decades, people have been advised to eat a low-fat diet with carbs making up 50–60% of calories. Surprisingly, this advice was extended to include people with type 2 diabetes — who cannot tolerate a lot of easily digestible carbs, like sugar and refined starch.

People with type 2 diabetes are resistant to insulin and any carbs they eat will cause a big rise in blood sugar levels. For this reason, they need to take blood-sugar-lowering drugs to bring their levels down.

If anyone benefits from a low-carb diet, it is people with diabetes. In one study, following a low-carb diet for only 6 months allowed 95.2% of participants to reduce or eliminate their blood sugar medication

Neither Fat nor Carbs make you fat:

Fat has often been blamed for obesity, as it has more calories per gram than protein and carbs. Yet, people who eat a diet high in fat — but low in carbs — end up eating fewer calories than people on low-fat, high-carb diets.

This has conversely led many people to blame carbs for obesity — which is incorrect as well. Plenty of populations throughout history have eaten high-carb diets but remained healthy. As with almost everything in nutrition science, the issue depends on the context.

Both fat and carbs can be fattening — it all depends on the rest of your diet and your overall lifestyle.

Junk food can be addictive:

In the past 100 years or so, food has changed. People are eating more processed food than ever before, and the technologies used to engineer foods have become more elaborate. These days, food engineers have found ways to make food so rewarding that your brain gets flooded with dopamine.

For this reason, some people can completely lose control over their consumption. Many studies examining this phenomenon have found similarities between processed junk foods and commonly abused drugs.

Never trust health claims on packaging:

People are more health-conscious than ever before. The food manufacturers are well aware of this and have found ways to market junk food to health-conscious people as well. They do this by adding misleading labels like “whole-grain” or “low-fat.”

You can find many unhealthy junk foods with these health claims, such as “whole-grain” Fruit Loops and Cocoa Puffs. These labels are used to trick people into thinking that they’re making the right choice for themselves — and their children. If the packaging of a food tells you it’s healthy, chances are it isn’t.

Certain vegetable oils should be avoided:

Certain vegetable oils — like sunflower, soybean, and corn oil — contain large amounts of omega-6 fatty acids. Studies suggest that a high intake of omega-6 fatty acids — relative to omega-3 — increases low-grade inflammation in your body.

Oils high in omega-6 may contribute to oxidative stress in some people, potentially contributing to heart disease For this reason, it may be a good health strategy to choose vegetable oils that are relatively low in omega-6 fatty

acids. These include olive oil, canola oil, and high-oleic safflower oil.

This allows you to optimize your omega-6 to omega-3 ratio

‘Organic’or gluten-free doesn’t mean healthy:

There are many health trends in the world today. Both organic and gluten-free food is becoming increasingly popular. However, just because something is organic or gluten-free doesn’t mean that it’s healthy.

You can make junk foods from organic ingredients just as well as non-organic ones. Foods that are naturally gluten-free are fine, but gluten-free processed foods are often made with unhealthy ingredients that may even be worse than their gluten-containing counterparts.

The truth is, organic sugar is still sugar and gluten-free junk food is still junk food. Don’t blame new health problems on old foods. The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after.

These are two of the biggest health problems in the world — and diet has a lot to do with them.

Don’t blame new health problems on old foods:

The obesity epidemic started around 1980 and the type 2 diabetes epidemic followed soon after. These are two of the biggest health problems in the world — and diet has a lot to do with them.

Some scientists started blaming these epidemics on foods like red meat, eggs, and butter, but these foods have been a part of the human diet for thousands of years — whereas these health problems are relatively new.

It seems more sensible to suspect new foods to be the culprit, such as processed foods, trans fat, added sugar, refined grains, and vegetable oils. Blaming new health problems on old foods simply doesn’t make sense.

Conclusion: Many nutrition myths and misconceptions are easily debunked with a bit of common sense and scientific evidence. The above list gives you some insight into common misconceptions, helping you be more informed on your way to a balanced, healthy diet.

Nutrition and Health

How to boost the immune system

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How to boost the immune system

A strong immune system helps to keep a person healthy. Put simply, it’s your immune system’s job to defend your body against illness and disease. Like the Army, the immune system is an intricate network of units that act together to combat invaders, in this case, bacteria, viruses, and other “enemies.”

The complex system is made up of cells in your skin, blood, bone marrow, tissues, and organs that — when working the way they should — protect your body against potentially harmful pathogens (like bacteria and viruses), and limit damage from non-infectious agents like sunburn or cancer.

Since it is a system of many parts, not a single unit, it cannot technically be boosted. However, it can be strengthened to run efficiently in order to fight off diseases. Keep your body’s soldiers fit and ready by living a healthy lifestyle.

Think of the immune system as an orchestra. For the best performance, you want every instrument and every musician in the orchestra to perform at its best. Incorporating specific foods into the diet may strengthen a person’s immune response.

You want every component of that orchestra to perform exactly according to plan. The same goes for your immune system. To best protect your body from harm, every component of your immune system needs to perform exactly according to plan.

The best way you can ensure that happens is to practice the good-for-you behaviors every day that your immune system runs on. When the immune system comes into contact with a pathogen, it triggers an immune response. The immune system releases antibodies, which attach to antigens on the pathogens and kill them.

Click here for Best foods to boost your immune system-

If you’re looking to “boost” your immunity against harmful germs, the first thing to understand is no one magical supplement or diet can do the job.

The immune system is a network of cells, tissues, and organs that help the body fend off infection from outsider invaders, like bacteria, viruses, fungi, and toxins. It’s a highly adaptive, complex biological system that requires a balance between all parts to function properly.

This means optimal immune health relies on a multifaceted approach that focuses on making healthy lifestyle choices.

To ensure your immune system is as strong as it can be against outside invaders, here are practical tips worth incorporating into your everyday life.

A healthy, balanced diet plays an important role in staying Well. Incorporating specific foods into the diet may strengthen a person’s immune response.

Following tips may help to boost your immune system-

Immunity support supplements: The following supplements are to be used in moderation to keep the immune system functioning at its best.

Vitamin C may help prevent viral, bacterial, and other infections by shortening the duration of colds and acting as a natural antihistamine and anti-inflammatory.

Green chili peppers contain 242 mg of vitamin C per 100 grams. Therefore, one green chili pepper delivers 121% of the DV.

Guavas contain 228 mg of vitamin C per 100 grams. One guava fruit delivers 140% of the DV for this vitamin.

Yellow peppers contain the highest vitamin C concentration of all sweet peppers with 183 mg per 100 grams. One-half cup of sweet yellow peppers delivers 152% of the recommended DV.

Parsley contains 133 mg of vitamin C per 100 grams. Sprinkling two tablespoons of fresh parsley on your meal delivers 11% of the DV for vitamin C, which helps increase iron absorption.

Mustard spinach contains 130 mg of vitamin C per 100 grams. One cup of this leafy green provides 217% of the DV for vitamin C when raw, or 130% when cooked.

Kale contains 120 mg of vitamin C per 100 grams. One cup of raw kale delivers 89% of the DV for vitamin C, while a lightly steamed cup provides 59%.

Kiwis contain 93 mg of vitamin C per 100 grams. One medium-sized kiwi provides 79% of the DV for vitamin C, which benefits blood circulation and immunity.

Broccoli contains 89 mg of vitamin C per 100 grams. One-half cup of steamed broccoli provides 57% of the DV for vitamin C and may lower your risk of inflammatory diseases.

Lychees contain 72 mg of vitamin C per 100 grams. One single lychee contains an average of 7.5% of the DV for vitamin C, while a one-cup serving provides 151%.

Lemons contain 77 mg of vitamin C per 100 grams, with one medium lemon delivering 92% of the DV. Vitamin C has potent antioxidant benefits and can keep your cut fruits and vegetables from turning brown.

Papaya contains 62 mg of vitamin C per 100 grams. One cup of papaya delivers 87 mg of vitamin C, which may help improve memory.

Strawberries contain 59 mg of vitamin C per 100 grams. One cup of strawberry halves delivers 89 mg of vitamin C. This nutritious fruit may help your heart and brain health.

Oranges contain 53 mg of vitamin C per 100 grams. One medium orange delivers 70 mg of vitamin C. Other citrus fruits, such as grapefruit, mandarins, and limes, are also good sources of this vitamin.

Vitamin D is one of the most important immune system-strengthening nutrients that can reduce the risk of colds and flu; this should be taken on a regular basis.

Wild salmon contains about 988 IU of vitamin D per serving, while farmed salmon contains 250 IU, on average. That’s 124% and 32% of the DV, respectively.

Cod liver oil contains 448 IU of vitamin D per teaspoon (4.9 ml) or 56% of the DV. It is also high in other nutrients, such as vitamin A and omega-3 fatty acids.

Canned tuna contains 268 IU of vitamin D per serving. Choose light tuna and eat 6 ounces (170 grams) or less per week to prevent methylmercury buildup.

Eggs from commercially raised hens contain only about 37 IU of vitamin D per yolk. However, eggs from hens raised outside or fed vitamin-D-enriched feed contain much higher levels.

Mushrooms can synthesize vitamin D2 when exposed to UV light. Only wild mushrooms or mushrooms treated with UV light are good sources of vitamin D.

Foods such as cow’s milk, soy milk, orange juice, cereals, and oatmeal are sometimes fortified with vitamin D. These contain 54–136 IU per serving.

Your body needs vitamin D to absorb calcium. This makes getting enough of both vitamin D and calcium crucial to maintaining bone health and preventing osteoporosis.

Vitamin A, when used on a short-term basis, can help support the body’s ability to fight infections, especially with respiratory infections.

Concentrations of preformed vitamin A are highest in liver and fish oils. Other sources of preformed vitamin A are milk and eggs, which also include some provitamin A. Most dietary provitamin A comes from leafy green vegetables, orange and yellow vegetables, tomato products, fruits, and some vegetable oils.

The top food sources of vitamin A diet include dairy products, liver, fish, and fortified cereals; the top sources of provitamin A include carrots, broccoli, cantaloupe, and squash.

Food	Per Serving(mcg)	% DV

Beef liver, pan-fried, 3 ounces	6,582	73
Sweet potato, baked in skin, 1 whole	1,403	156
Spinach, frozen, boiled, ½ cup	573	64
Pumpkin pie, commercially prepared, 1 piece	488	54
Carrots, raw, ½ cup	459	51
Ice cream, French vanilla, soft serve, 1 cup	278	31
Cheese, ricotta, part-skim, 1 cup	263	29
Milk, fat-free or skim, with added vitamin A and vitamin D, 1 cup	149	17
Cantaloupe, raw, ½ cup	135	15
Peppers, sweet, red, raw, ½ cup	117	13
Mangos, raw, 1 whole	112	12
Breakfast cereals, fortified with 10% of the DV for vitamin A, 1 serving	90	10
Egg, hard-boiled, 1 large	75	8
Black-eyed peas (cowpeas), boiled, 1 cup	66	7
Apricots, dried, sulfured, 10 halves	63	7
Broccoli, boiled, ½ cup	60	7
Salmon, sockeye, cooked, 3 ounces	59	7
Tomato juice, canned, ¾ cup	42	5
Yogurt, plain, low fat, 1 cup	32	4
Baked beans, canned, plain or vegetarian, 1 cup	13	1
Pistachio nuts, dry roasted, 1 ounce40	4	0

Zinc can help reduce the number of infections and the duration of the common cold when taken within 24 hours of onset.
Selenium is a key nutrient for immune function and is easily obtained from foods like the Brazil nut. Selenium is also an antioxidant, which strengthens the body’s defenses against bacteria, viruses, and cancer cells.
Raw honey is good at relieving minor pain and inflammation of mucous membranes, like nose and mouth, and has antioxidant properties and some microbial effects; it is helpful for coughs and sore throats and can be added to tea or hot water with lemon. (Note that children under 1 should not be given honey.)
Garlic, fresh, aged extract, and garlic supplements, may reduce the severity of upper viral respiratory infections and function in preventing viral infections of the common cold.
Probiotics contain “good bacteria” that both support gut health and influence the function and regulation of the immune system. They also can decrease the number of respiratory infections, especially in children.

Further research has been conducted and the following additional supplements are now recommended as options for strengthening immunity:

Beta-glucans– numerous human trials have shown that beta-glucans stimulate activity against viral attack, these findings include a decrease in cold and flu symptoms and upper respiratory tract infections compared to placebo.
Mushrooms– a variety of mushroom species have been shown to help with immune function in a myriad of ways; some of the medicinal mushrooms include Shiitake, Lion’s Mane, Maitake, and Reishi.
Berberine– found in the roots, rhizomes, and stem bark of various plants, this natural compound has been shown to have antiviral and anti-inflammatory properties; it can be found in goldenseal, goldthread, and Oregon grape species.
Sulforaphane– sulforaphane has potent anti-inflammatory and anti-viral properties; it can be produced in the body in small amounts by eating some cruciferous vegetables or in more therapeutic amounts in dietary supplements containing glucoraphanin and myrosinase enzyme.
Elderberry– studies have shown that elderberry has properties that appear to help fight viruses; choose a low-sugar capsule or tablet, if possible, as opposed to sugary syrup.

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Following strategies shows how to boost the immune system

Eat a healthy diet: The nutrients you get from food — in particular, plant-based foods like fruits, vegetables, herbs, and spices — are essential to keeping your immune system functioning properly. Many plant-based foods also have antiviral and antimicrobial properties, which help us fight off infection.

Eat the rainbow: Colorful fruits and vegetables are full of antioxidants. These nutrients guard against free radicals, molecules that can harm your cells. To get a wide range, go for oranges, green peppers, broccoli, kiwi, strawberries, carrots, watermelon, papaya, leafy greens, and cantaloupe.

Think about herbs and supplements: Some of these products can help your immune system, but we need more research to know for sure if they’re really good for you. Because they can interact with other medicines, let your doctor know if you want to try them. He can help you decide which ones are safe for you.

Move your body: Exercise is a simple way to rev up your defense system. It can also ease stress and make you less likely to get osteoporosis, heart disease, and certain types of cancer. You’ll get the most bang for your workout buck if you do about half an hour a day. It doesn’t have to be hard-core. Any type of movement can help: ride a bike, walk, do yoga, swim, or even play golf.

Keep Stress under control: Long-term stress leads to chronically elevated levels of the steroid hormone cortisol. The body relies on hormones like cortisol during short-term bouts of stress (when your body goes into a “fight-or-flight” response); cortisol has a beneficial effect of actually preventing the immune system from responding before the stressful event is over (so your body can react to the immediate stressor).

But when cortisol levels are constantly high, it essentially blocks the immune system from kicking into gear and doing its job to protect the body against potential threats from germs like viruses and bacteria.

Get your groove on: It doesn’t just make you feel good — it’s good for you, too. One study found a link between a healthy immune system and how often you get busy. Those who made love more often had higher levels of a cold-fighting substance in their bodies.

Get Plenty of good quality sleep: Your body heals and regenerates while you sleep, making adequate quality sleep is critical for a healthy immune response. Sleep deprivation also elevates cortisol levels, which of course is also not good for immune function.

More specifically, sleep is a time when your body produces and distributes key immune cells like cytokines (a type of protein that can either fight or promote inflammation), T cells (a type of white blood cell that regulates immune response), and interleukin 12 (a pro-inflammatory cytokine).

Find a furry friend: There’s a reason we call them “man’s best friend.” Dogs and other pets aren’t just good buddies. They also give us a reason to exercise and boost our health in other ways. Pet owners have lower blood pressure and cholesterol levels and healthier hearts. Dogs can help your child’s immune response and make him less likely to get allergies.

Exercise regularly: Regular exercise lowers your risk of developing chronic diseases (like obesity, type 2 diabetes, and heart disease), as well as viral and bacterial infections.

Exercise also increases the release of endorphins (a group of hormones that reduce pain and create feelings of pleasure) making it a great way to manage stress. Since stress negatively impacts our immune system, this is another way exercise can improve immune response.

Hydrate, hydrate, hydrate: Water plays many important roles in your body, including supporting your immune system. Fluid in your circulatory system called lymph, which carries important infection-fighting immune cells around your body, is largely made up of water. Being dehydrated slows down the movement of lymph, sometimes leading to an impaired immune system.

Even if you’re not exercising or sweating, you’re constantly losing water through your breath, as well as through your urine and bowel movements. To help support your immune system, be sure you’re replacing the water you lose with water you can use.

Build your social network: We all know friends are important, but strong social ties can also have a big effect on your health. People with healthy relationships are likely to outlive those with poor social ties. Want to broaden your circle? Volunteer, take a class or join a group that interests you. And nurture the bonds you already have.

Don’t overlook prebiotic foods: Prebiotics are found in foods such as onion, garlic, banana, and asparagus. They assist in maintaining a balanced gut microbiome, which is a vital player in how your immune system functions.

Prebiotics work by increasing the population of “good bacteria” in the gut which in turn sparks the production of anti-inflammatory cytokines, which are tiny proteins that help the immune system function.

Practice to drink alcohol in moderation: Drinking high amounts of alcohol is associated with a range of negative health effects, including lowered immune function. When you drink high amounts of alcohol, your body is too busy trying to detoxify your system to bother with normal immune system function.

If you don’t already drink, don’t start. If you drink occasionally, limit your alcohol consumption to one drink (equivalent to a 4-ounce glass of wine) per day if you’re a woman, and two drinks per day if you’re a man.

Look on the bright side: When you think good thoughts, your body’s defenses work better. Want to stay in your happy place? Savor the things you enjoy. Look for a silver lining — even in tough times — and try not to dwell on the bad stuff.

Don’t smoke cigarettes: Like alcohol, cigarette smoking can also affect immune health. “Anything that’s a toxin can compromise your immune system. Don’t smoke, and avoid secondhand smoke whenever possible.

If you currently smoke, there are many resources available to help you kick your habit, including counseling, nicotine replacement products, prescription non-nicotine medications, and behavioral therapy.

Have a laugh: A giggle or two is good for you. Not only does it make you feel better, but there’s also no downside. One study found that after people laughed out loud at funny videos, their immune systems worked better. But we aren’t sure yet if that means less illness in the long run.

Keep symptoms of chronic conditions under control: Chronic conditions like asthma, heart disease, and diabetes can affect the immune system and increase the risk of infections. For example, when people with type 2 diabetes don’t manage their blood sugar properly, this can create a chronic, low-grade inflammatory response that weakens the body’s defense system.

If you manage your chronic conditions better, you’ll free up more reserves to help your body fight off infection. So be sure to stay on top of any medications, doctor visits, and healthy habits that keep your symptoms at bay. Your immune system will thank you.

Above mentioned points are immunity boosters which can maintain your health in good condition and you will be happy to do whatever you desire.

how to boost the immune system

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Challenge for amputee

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Challenge for Amputee

There are accidents sometimes so serious that it can cause significant damage to the victim’s limbs. When this happens, the doctors may opt to amputate the damaged body part in order to save the victim’s life.

While the end result is often the victim’s living, there are some physical and emotional effects that they must live with after the fact. It’s a big challenge for amputees. This is a dramatic change and is not something to be taken lightly.

Any amputation is a devastating and life-changing experience. Its effects are far-reaching and varied, with no two cases of amputation being exactly the same. However, there are some overriding features that are common to most forms of amputation, whilst others are more injury-specific.

A person’s life changes the moment they lose their limbs. It can have a direct impact on dexterity and depending on the limb, even mobility. The loss of a leg or arm can impact a person’s ability to walk or balance correctly.

Daily life will be forever changed. The victim may also experience what is referred to as phantom pain. This affects up to 80% of amputees and it comes in the form of a painful sensation in the area of the missing limb.

Amputees also risk infection of the area where the limb was cut due to the open wound if the skin breaks down. It can impact the use of a prosthetic limb and impact the victim’s blood circulation as well.

Another effect of amputation is fatigue. The loss of a limb can make what were once simple tasks that much more difficult, increasing energy use and causing the victim to be more fatigued.

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The immediate physical effects of an amputation may seem obvious. For example, the loss of a leg will prevent a person from being able to walk without some form of assistance. However, such is the dramatic change to a person’s body, there are several further physical effects that can impact the life of an amputee:

Mobility and dexterity

The main effect of a lower-limb amputation is a reduction of that person’s mobility, meaning that they will not be able to walk as they did pre-injury or surgery. In the majority of cases, after sufficient care and rehabilitation, the injured person will be able to make use of a prosthetic limb.

Meanwhile, the loss of an upper-limb will also affect mobility (most likely affecting a person’s balance). This can make the injured person prone to falls or collisions with objects and people. Whilst they will not usually require a wheelchair, their mobility and agility may be adversely affected, especially in the early stages after the injury.

After someone has undergone an amputation, it is likely that the basic pursuits of daily living will become much more difficult, or perhaps even impossible.

Previously straightforward tasks such as food preparation or housework may become a tremendous challenge, and the amputee may be limited in the activities they can perform unaided. Many of these are tasks that we often take for granted, such as getting dressed, washing, or carrying shopping.

Upper-limb amputees who have lost their dominant hand or arm are very likely to have difficulty completing tasks that require manual dexterity, and to compensate for this will need to learn how to use their previously non-dominant limb. For example, one particularly taxing transfer of skill would be learning how to write with their weaker hand.

Stump and phantom limb pain

An amputee may suffer from either stump pain or phantom limb pain, or perhaps even both. Stump pain is felt in the remaining part of the injured limb, and the source of this pain is found in the damaged groups of nerves at the site of amputation.

Meanwhile, phantom limb pain is a very widespread condition that affects up to 80% of all amputees. It refers to the sensation of pain that an injured person feels in their ‘missing’ limb.

The word ‘phantom’ does not in any way mean that the pain does not exist; it is all too real to the person suffering from it, but the source of the pain is actually within the person’s brain.

The extent of phantom limb pain differs from case to case. Some people may experience temporary and brief shock-like stabs of discomfort or burning sensations, whilst others report more chronic and unbearable levels of excruciating pain.

This phenomenon occurs more commonly in women, and then even more so in those who have lost an upper-limb as opposed to a lower-limb.

Infection

Problems can develop for amputees if the skin on their stump breaks down causing wounds to open. Such occurrences can give rise to infections and may prevent them from being able to make full use of a prosthetic limb.

There may be a problem with blood supply and circulation, culminating in blood clots; or it could be that an excess of moisture has built up at the stump and infected the wounds.

Unfortunately, such infections very often result in further surgical processes to remove more of the extremity, or perhaps even the rest of the remaining limb.

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Challenge for Amputee

Many individuals who are amputees suffer from issues regarding body image and how others perceive them.

These feelings often lead to the individual attempting to hide their missing limbs from others or altering their appearance in other ways. An amputation can also be a traumatic experience, causing the victim to relive the memories that caused the accident.

This is especially true because there is a constant reminder that cannot be escaped. Understanding how to deal with trauma is an important factor in the process of healing.

Muscle contractures

A muscle contracture happens when there is an imbalance of the muscles in a limb. Lower-limb amputees are at very high risk of muscle contractures due to the sudden and drastic alteration of their anatomy and central nervous system, as well as the weight-bearing stresses placed on the lower extremities.

Specifically, contractures are shortening and tightening of the various remaining muscle groups in a limb, and are usually the result of the amputee remaining in one fixed position for an extended period of time, such as when they are bed-ridden at home or in the hospital.

It is important that these contractures are addressed through stretching exercises so that potentially devastating complications are prevented from developing in the future. For example, if left untreated an amputee may lose the capability to fit a prosthetic limb, which in turn will mean that their mobility is further diminished.

Deep vein thrombosis

Deep vein thrombosis (also referred to as deep venous thrombosis or DVT) is a deep blood-clotting condition that usually affects the lower limbs of the body.

People who have suffered from an amputation of their lower extremities are at a high risk of experiencing this condition, particularly if they have undergone surgical amputation where their limb has been immobilized and tied.

If untreated, a potentially fatal secondary effect called a pulmonary embolism may develop, which is where part of the blood clot breaks away from the leg and travels to the person’s lungs.

Fatigue

The additional effort required by amputees to perform many of the routine activities of daily life can result in increased levels of tiredness and fatigue.

For example, this might be from the increased exertion required by a lower-limb amputee to walk with a prosthetic limb, or simply from the fact that many ordinary activities can take longer to complete than previously.

In some cases, the side effects of a person’s pain medication might make them feel more tired or cause them to sleep for longer. In addition, the psychological effects of the injury and accident may disturb a person’s sleep and exacerbate their fatigue.

Emotional effects of amputation

The psychological and emotional effects of losing a limb can be extremely significant, not only on the injured person but also on those close to them such as their family, friends, and colleagues.

Traumatic effects

If a person has experienced a traumatic amputation, memories of the incident could cause them to suffer from post-traumatic stress disorder (PTSD) or other similar psychological conditions. Symptoms can include flashbacks; nightmares; depression; insomnia; avoidance; anger outbursts, and various other challenging behaviors.

It is also more likely that a person who has suffered from a traumatic amputation will feel the emotional and psychological impact of their situation more heavily than someone who has undergone a planned surgical amputation because they have not had the time to prepare for the loss of a limb.

Adapting to amputation

Whilst some psychological symptoms are the result of the initial traumatic injury suffered, other symptoms can develop gradually as the amputee lives with their disability.

It can be mentally challenging for a person to adapt to the loss of sensation in their missing limb, or alternatively, it could be just as psychologically demanding for a person to suffer from chronic aches and pains.

As a result, depression is a very common consequence, both in the early stages of the injury and also as time progresses. The injured person may well suffer from a feeling of loss in relation to their removed limb, which some amputees have reported as similar to a feeling of bereavement after the death of a loved one.

It may seem like a downward spiral, but with both professional help and the care of the people that surround them, the hope is that the amputee will be able to navigate successfully through the five-stage cycle of grief; from the initial phase of denial and isolation; past anger, bargaining, and depression; ultimately arriving at the final stage of acceptance.

Body image

After an amputation, people can be prone to suffering from body image issues, and in particular, they can be self-conscious about the appearance of their injured limb.

Such body image issues are the result of an amputee’s internal perception of their own outer appearance and their greater self; and as a person’s body image usually includes four limbs, it can be a very difficult situation to adapt to.

It is not uncommon for an injured person to consciously – or subconsciously – hide their affected limb from sight so as not to draw attention to it, or because of fear about the way other people may react. These body image issues tend not to affect very young children who have undergone amputations, but it becomes more pronounced from adolescence onwards.

Social impact

An amputation can affect a person’s ability to take part in the same social activities, leisure pursuits, or hobbies that they would have otherwise enjoyed. This may be due to practical reasons, such as not being able to participate in physical activities in the same manner as they could prior to their amputation.

In addition, they may be inhibited by the levels of high levels of pain they experience or the side-effects of their medication. Social withdrawal can often result, leaving the injured person feeling isolated.

Their personal relationships can be heavily affected, as some amputees completely avoid contact with their friends and peers, or even exhibit outbursts of anger at those loved ones they are still in contact with; most likely those who are helping them and providing care.

Moving Forward

As devastating and debilitating amputation is, it is also quite possible that somebody who has experienced one – be it traumatic or surgical – could react to their situation somewhat positively.

Some people have been known to adopt an optimistic outlook, which over time develops into a general feeling of acceptance, making it easier for them to adapt to their situation.

Due to the immediately visible physical effects of amputation, it can be all too easy for people to ignore the psychological impact that it can have on an individual.

It is a momentous event in a person’s life, and it is highly important that anybody in such a situation seeks the help and support that they need to rebuild their life.

Hopefully with the right care in place, both professionally and personally, life after an amputation will be happy and fulfilling.

Amputation is a major health burden on families, society, and medical services as well. Traumatic limb amputation is a catastrophic injury and an irreversible act that is sudden and emotionally devastating for the victims.

In addition, it causes the inability to support the self and the family and driving many patients toward various psychiatric disorders. Amputation represents an irreversible surgical option which may result in physically challenged and bodily disfigurement.

To assess the total effects of amputation on a person, a number of factors must be taken into account:

The type of amputation
The condition of the remaining limb
Whether a prosthetic limb can be used
The person’s age
Their pre-injury health
Other injuries sustained at the same time as the amputation
Their domestic situation
The emotional and psychological effect on the person

India is a vast country with a large number of individuals in the community with various disabilities. It had been estimated that there are roughly 0.62 amputees in India per thousand population.

This translates to close to one million individuals with amputations in the country. The sources of emotional support are probably different from India than the Western world as the familial ties are stronger and provide close supervision and support.

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A good way to calm fears is to learn as much as you can about the thing that scares you, Regardless of the reason, losing a limb is never easy. Both mentally and physically, amputation can negatively affect a person and inevitably changes their life as well as the lives of their loved ones. While it may not be a cakewalk, life after amputation is simply a matter of finding a new routine — a new normal.

For new amputees, the whole process can seem intimidating, but it is always important to remember that no one goes through an amputation alone. There are lots of resources and organizations available to help with everything from pre-surgery consultations to programs for life-long peer support.

The healing process: What is the recovery after amputation like? Well, the short answer is that it’s long and can last years. The long answer is that amputation is not just the physical loss of a limb — it is also the readjustment of a person’s very way of living and requires relearning how to do many things that were once second nature.

The healing process begins with three main components:

Physical therapy and rehabilitation
Managing the risk of complications
Gaining mobility and independence

If you plan on getting a prosthesis, it may be months before you are fitted for your artificial limb, which makes physical therapy one of the most important parts of your recovery.

A part of rehabilitation is strengthening the muscles in your remaining limbs, and another part is helping you work towards independence. In the beginning, physical therapy will be difficult and frustrating, but just remember that it is the first step to getting back on your feet — figuratively and maybe even literally.

The stump will be a healing wound and, like any other healing wound, it needs to have adequate care to speed up healing and prevent infections. It is best to avoid submerging the stump in water, such as if you take a bath.

The road to recovery: There are two parts of the recovery process.

1.Physical recovery

2.Emotional recovery

Both physical and emotional recovery is something you will be doing from the time of your surgery on, but while physical recovery likely has an end date, emotional recovery can be ongoing.

Physical recovery includes physiotherapy, which you will likely have to do three to five times a week. Physical therapy may seem like a chore, but it is one of the most critical parts of recovery since it helps the body adapt to its new normal.

Physiotherapy exercises are designed to help you learn how to redistribute your weight and balance with missing lower limbs or exercise your other limbs, which will be used more often, without injuring them.

These exercises are designed to help a person return to their regular routine by relearning how to do everyday activities. The exercises help you strengthen muscles to be able to better control limbs. Similarly, rehabilitation will also help you learn to live without the limb that has been amputated, which will decrease the chances of developing phantom limb syndrome.

Once you are fit for a prosthetic limb, you will learn how to move with an artificial limb and get used to living life with it. You will also learn how to care for your prosthesis.

Emotional Recovery: There are no wrong feelings when it comes to amputation, which is why emotional recovery is as important as physical recovery. The psychological impact of an amputation can run the gamut of emotions, with grief and bereavement being some of the most common emotions. The grief is sometimes strong enough to be likened to the death of a loved one.

Three key reasons an amputation can have such a strong effect on a person’s life are:

Getting used to the lack of feeling and sensation in the amputated limb.
Getting used to the lack of function of the amputated limb.
Adapting to a new sense of body image.

How other people view your body may also have changed, and coping with that is another significant factor. Negative thoughts are extremely common and very much normal during this time, and they can be as mild as temporary frustration or sadness to suicidal ideation.

Your rehabilitation team should be on top of these thoughts and, if required you may be directed to counseling or therapy to help you deal with these feelings constructively.

Sometimes, there is an inability or unwillingness to accept the amputation as reality. Some people may refuse to accept that they will need to alter their lifestyles because of the amputation and may refuse help. Other times, post-traumatic stress disorder is possible, especially when the amputation is the result of severe trauma.

Challenge for Amputee

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Prosthetics: Approximately six weeks after the surgery, you will be fit for a prosthetic limb. The wound has to have healed well enough to begin the fitting — which involves making a cast of the residual limb.

It can take upwards of a couple of months if the wound is not healed properly or is taking longer to heal.

Choosing your prosthesis will involve multiple considerations, including:

Activity level
Health concerns
Level of amputation
Cosmetic look versus its functionality
Need for additional, specialized limbs

A higher amputation may require a prosthesis with more parts, or an athlete may want an extra prosthesis specifically for sports. For example, a bicyclist may need alterations to an arm prosthesis and bike to ride safely.

In most cases, due to exact measurement and fitting, there is no pain but at the same time, it is normal to feel some pain when you first don your new prosthesis since your body will need to get used to the new addition.

Still, it is always a good idea to describe any and all pain or discomfort — like pinching or poking, for example — to the prosthetist, just in case the artificial limb needs to be adjusted in any way.

General tips for new amputees-

Do not overdo it. It may be tempting to don your prosthesis and return to your life before the amputation, but remember that your entire body is healing from the amputation, so it needs plenty of time to rest and adapt.

The prosthetist will provide you with a wearing schedule, so make sure to follow it to avoid any complications.

Do use assistive devices. Assistive devices like canes can be an asset in the early weeks of wearing a lower prosthesis. The human body naturally will want to put all pressure on the remaining limbs, but you need to learn how to balance your weight evenly between your prosthesis and your remaining limb.

Using an assistive device will help you to gradually shift weight onto the prosthesis.

Do not ignore changes in your prosthesis. However well you care for your prosthesis, it could break. If you hear any clicking, creaking, or squeaking coming from your prosthesis when you put it on, point it out to the prosthetist.

Remember, your prosthesis is custom-made for you, so any changes can be detrimental to your progress.

Do work at being active without prosthesis. You need to build up the stamina for wearing the prosthesis so you can return to a highly independent life.
Do not ignore the residual limb. Examine your stump every day and report any signs of redness, blisters, or pain to the prosthetist. Make sure to clean your prosthesis using anti-bacterial soap and warm water after every time you remove it. Later, make sure it is completely dry before donning the prosthesis.

The stump size will fluctuate for a while before settling on its final size. The goal is to get it as small as it can be, so wearing shrinker socks is crucial whenever you are not wearing the artificial limb.

As their name suggests, shrinker socks will help mold the stump into a smaller, rounder shape. Of course, as the stump changes sizes and shapes, the socket will need to be adjusted accordingly to ensure the prosthesis is still comfortable.

If you are getting a prosthetic leg, you need to be aware of the heel height. The artificial limb is made for a specific heel height — likely to match your remaining limb’s heel height in your most comfortable pair of shoes.

So adjusting the heel height of your remaining limb can put your body off-kilter, which can then lead to more complications down the road. Always check with your prosthetist before you change your heel height.

Being crammed into a socket all day will inevitably make your residual limb perspire. Cleanliness is particularly crucial. The buildup of sweat and dirt can lead to various skin issues, thanks to the bacteria that will form.

Additionally, your residual limb is likely to develop an odor. Aside from cleaning your stump every day, you can also try sprinkling some baking soda on the stump before wearing your prosthesis to help reduce the amount of sweat.

Similarly, you can also apply some over-the-counter antiperspirant to the stump before donning the prosthesis. And while you are cleaning up, remember to clean up the socket as well.

The good news is the more you wear your prosthesis, the less you will perspire as your body gets used to its new normal. Still, keep checking on your residual limb for any injuries — like blisters or tender areas —as well as your remaining limb, especially if the reason for your amputation was due to health issues, like diabetes.

Retraining your body: Regardless of which limb has been amputated, your body will need retraining to function properly with the prosthesis.

For example, leg or foot amputations will require gait training, which teaches your body how to walk naturally again instead of limping. Gait training also helps take the pressure off the residual limb, which reduces the chances of injury.

The amount of time the training takes varies from person to person and can be further complicated by the type of prosthesis being used. Each prosthesis requires specific training because no two artificial limbs are alike.

You should know exactly how to use your own prosthesis so you can live a highly independent life. Today, technology and our understanding of the human body and mind have come so far that amputees no longer need to be dependent on others to live a fulfilling life.

With training, living aids, and ongoing support, amputees can return to their independent lives. They can participate in sports, cook, drive — whatever they want.

Being independent and returning to the tasks you once did without a second thought can also help you become more comfortable with your new body image and your new reality.

It can boost your self-confidence and help alleviate feelings of grief and anger that often accompany an amputation.

How To Cope With Change In The Workplace

How to cope with an amputation: The emotional impact of an amputation can be severe and there is no wrong way to deal with your amputation. Grief, anger, depression are just some of the possible emotions you will feel — and they are all valid and very normal. The important thing is how you cope with these feelings, whatever they are.

There are healthy and unhealthy ways to cope with an amputation. For example, refusing to deal with the reality and impact of your amputation is an unhealthy way to cope. Here are some healthy ways for how to deal with amputation:

Accept and acknowledge your feelings: Whatever the feelings are, do not ignore them — even the negative ones. Acknowledging the good and bad feelings is the first step in dealing with them. Instead of forcing yourself to always be positive, allow yourself to be sad or angry if that is how you feel — and remind yourself that you are allowed to feel that way.
Focus on the journey: Rehabilitation from an amputation does not have a timeline. It varies for everyone and can take years. Emotional rehabilitation is often a lifelong task, so focus on the end goal is rarely helpful. Instead, learn to appreciate your progress so far and try not to obsess over how far you still have to go. Rehabilitation consists of millions of baby steps and each little step is progress worth celebrating.
Find a purpose: Whether it is spiritual or altruistic or just for fun, find something that makes you excited to wake up in the morning. Some people like to volunteer with organizations that help amputees while others take up hobbies to master. Whatever it is, find just make sure it makes you glad to be alive and working towards recovery.
Learn to think of yourself in a new way: Instead of focusing on what you can no longer do, try to focus on everything you can still do — and have learned to do since the amputation. Rearranging how you see yourself can boost your mental health and self-confidence and helps normalize amputees for others.
Talk to other amputees: No matter how well-meaning your loved ones and rehabilitation team are, unless they are an amputee as well, they will not know what it is like for you. Support groups for amputees can be a space in which you can truly feel like your experience is understood because the chances are that other amputees have been through it as well. They can also provide relevant coping mechanisms non-amputees have not considered.

Rehabilitation is an ongoing process, so make sure the support you have is ongoing as well. Ongoing support is also where your loved ones can get support — they will likely feel a level of grief and loss or even just stress due to your amputation. Providing ongoing support to you and your loved ones ensure that you never suffer.

LIFE HAS NO REMOTE, GET UP AND CHANGE IT YOURSELF

THE ONLY DISABILITY IN LIFE IS A BAD ATTITUDE

YOU WERE GIVEN THIS LIFE BECAUSE YOU ARE STRONG ENOUGH TO LIVE IT

I CHOOSE NOT TO PLACE ‘dis’ IN MY ‘ability’

LIFE IS ABOUT MAKING YOUR OWN HAPPINESS,

AND LIVING BY YOUR OWN RULES

PEOPLE PRESUME MY DISABILITY HAS TO DO WITH BEING AN AMPUTEE,

BUT THAT’S NOT THE CASE;

OUR INSECURITIES ARE OUR DISABILITIES,

AND I STRUGGLE WITH THOSE AS DOES EVERYONE

NOT EVEN AMPUTATION CAN STOP ME

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Natural ways to maintain your health

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Natural ways to maintain your health

A lot of factors play a role in staying healthy. In turn, good health can decrease your risk of developing certain conditions. These include heart disease, stroke, different types of cancer, and injuries. It’s easy to get confused when it comes to health and nutrition.

Even qualified experts often seem to hold opposing opinions. Yet, despite all the disagreements, a number of wellness tips are well supported by research.

More and more research is showing that the key to lifelong good health is what experts call “lifestyle medicine” — making simple changes in diet, exercise, and stress management. To help you turn that knowledge into results, we’ve put together this manageable list of health and wellness suggestions.

Everybody wants to be healthy, but very few make the effort to go the extra mile and adopt healthy habits on a day to day basis. However, with more awareness of a fit and healthy lifestyle, people increasingly are working towards it.

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Health and nutrition tips in natural ways to maintain your health

Don’t drink sugar calories- Sugary drinks are among the most fattening items you can put into your body. This is because your brain doesn’t measure calories from liquid sugar the same way it does for solid food. Therefore, when you drink soda, you end up eating more total calories.

Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and many other health problems. Keep in mind that certain fruit juices may be almost as bad as soda in this regard, as they sometimes contain just as much sugar. Their small amounts of antioxidants do not negate the sugar’s harmful effects

Additionally, your body doesn’t absorb 10–15% of the calories in nuts. Some evidence also suggests that this food can boost metabolism. In one study almonds were shown to increase weight loss by 62%, compared with complex carbs.

Eat Healthily- What you eat is closely linked to your health. Balanced nutrition has many benefits. By making healthier food choices, you can prevent or treat some conditions. These include heart disease, stroke, and diabetes. A healthy diet can help you lose weight and lower your cholesterol, as well.

Get regular exercise- Exercise can help prevent heart disease, stroke, diabetes, and colon cancer. It can help treat depression, osteoporosis, and high blood pressure. People who exercise also get injured less often. Routine exercise can make you feel better and keep your weight under control. Try to be active for 30 to 60 minutes about 5 times a week. Remember, any amount of exercise is better than none.

Avoid junk food and eat real (natural) food- Processed junk food is incredibly unhealthy. These foods have been engineered to trigger your pleasure centers, so they trick your brain into overeating — even promoting food addiction in some people.

They’re usually low in fiber, protein, and micronutrients but high in unhealthy ingredients like added sugar and refined grains. Thus, they provide mostly empty calories.

Don’t fear coffee- Coffee is very healthy. It’s high in antioxidants, and studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses. Eat fatty fish- Fish is a great source of high-quality protein and healthy fat.

This is particularly true of fatty fish, such as salmon, which is loaded with omega-3 fatty acids and various other nutrients. Studies show that people who eat the most fish have a lower risk of several conditions, including heart disease, dementia, and depression.

Get enough sleep- The importance of getting enough quality sleep cannot be overstated. Poor sleep can drive insulin resistance, disrupt your appetite hormones, and reduce your physical and mental performance.

Lose weight if you are overweight- Being overweight also can lead to weight-related injuries. A common problem is an arthritis in the weight-bearing joints, such as your spine, hips, or knees. There are several things you can try to help you lose weight and keep it off.

Take care of your gut health with probiotics and fiber- The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health. A disruption in gut bacteria is linked to some of the world’s most serious chronic diseases, including obesity.

Drink some water, especially before meals- Drinking enough water can have numerous benefits. Surprisingly, it can boost the number of calories you burn. Two studies note that it can increase metabolism by 24–30% over 1–1.5 hours.

This can amount to 96 additional calories burned if you drink 8.4 cups (2 liters) of water per day. The optimal time to drink it is before meals. One study showed that downing 2.1 cups (500 ml) of water 30 minutes before each meal increased weight loss by 44%.

Protect your skin- Sun exposure is linked to skin cancer. This is the most common type of cancer in the United States. It’s best to limit your time spent in the sun. Be sure to wear protective clothing and hats when you are outside.

Use sunscreen year-round on exposed skin, like your face and hands. It protects your skin and helps prevent skin cancer. Choose a broad-spectrum sunscreen that blocks both UVA and UVB rays. It should be at least an SPF 15. Do not sunbathe or use tanning booths.

Don’t overcook or burn your meat- Meat can be a nutritious and healthy part of your diet. It’s very high in protein and contains various important nutrients.

However, problems occur when meat is overcooked or burnt. This can lead to the formation of harmful compounds that raise your risk of cancer. When you cook meat, make sure not to overcook or burn it.

Avoid bright lights before sleep- When you’re exposed to bright lights in the evening, it may disrupt your production of the sleep hormone melatonin. One strategy is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

This allows melatonin to be produced as if it were completely dark, helping you sleep better.

Practice safe sex- Safe sex is good for your emotional and physical health. The safest form of sex is between 2 people who only have sex with each other. Use protection to prevent sexually transmitted diseases (STDs). Condoms are the most effective form of prevention.

Take vitamin D3 if you don’t get much sun exposure- Sunlight is a great source of vitamin D. Yet, most people don’t get enough sun exposure. If you’re unable to get adequate sun exposure, vitamin D supplements are a good alternative.

Their benefits include improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer. Vitamin D may also help you live longer.

Eat vegetables and fruits- Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and many antioxidants, some of which have potent biological effects. Studies show that people who eat the most vegetables and fruits live longer and have a lower risk of heart disease, type 2 diabetes, obesity, and other illnesses.

Make sure to eat enough protein- Eating enough protein is vital for optimal health. What’s more, this nutrient is particularly important for weight loss. High protein intake can boost metabolism significantly while making you feel full enough to automatically eat fewer calories.

It can also reduce cravings and your desire to snack late at night. Sufficient protein intake has also been shown to lower blood sugar and blood pressure levels.

Do some cardio-

Doing aerobic exercise, also called cardio, is one of the best things you can do for your mental and physical health. It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs.

Reduced belly fat should lead to major improvements in metabolic health.

Don’t smoke or do drugs, and only drink in moderation-

If you smoke or abuse drugs, tackle those problems first. Diet and exercise can wait. If you drink alcohol, do so in moderation and consider avoiding it completely if you tend to drink too much.

Men should have no more than 2 drinks a day. Women should have no more than 1 drink a day. One drink is equal to 12 ounces of beer, 5 ounces of wine, or 1.5 ounces of liquor. Too much alcohol can damage your liver.

They can cause heart disease and mouth, throat, or lung cancer. They also are leading factors of emphysema and chronic obstructive pulmonary disease (COPD). The sooner you quit, the better.

Use extra virgin olive oil-

Extra virgin olive oil is one of the healthiest vegetable oils. It’s loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation.

Extra virgin olive oil benefits heart health, as people who consume it have a much lower risk of dying from heart attacks and strokes.

Minimize your sugar intake-

Added sugar is one of the worst ingredients in the modern diet, as large amounts can harm your metabolic health. High sugar intake is linked to numerous ailments, including obesity, type 2 diabetes, heart disease, and many forms of cancer.

Don’t eat a lot of refined carbs-

Not all carbs are created equal. Refined carbs have been highly processed to remove their fiber. They’re relatively low in nutrients and can harm your health when eaten in excess.

Studies show that refined carbs are linked to overeating and numerous metabolic diseases.

Don’t fear saturated fat-

Saturated fat has been controversial. While it’s true that saturated fat raises cholesterol levels, it also raises HDL (good) cholesterol and shrinks your LDL (bad) particles, which is linked to a lower risk of heart disease.

Lift heavy things-

Lifting weights is one of the best things you can do to strengthen your muscles and improve your body composition. It also leads to massive improvements in metabolic health, including improved. The best approach is to lift weights, but doing bodyweight exercises can be just as effective.

Avoid artificial trans fats-

Artificial trans fats are harmful, man-made fats that are strongly linked to inflammation and heart disease. While trans fats have been largely banned in the United States and elsewhere — but some foods still contain them.

Use plenty of herbs and spices-

Many incredibly healthy herbs and spices exist. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits.

Due to their powerful benefits, you should try to include as many herbs and spices as possible in your diet.

Take care of your relationships-

Social relationships are incredibly important not only for your mental well-being but also for your physical health. Studies show that people who have close friends and family are healthier and live much longer than those who do not.

Track your food intake every now and then-

The only way to know exactly how many calories you eat is to weigh your food and use a nutrition tracker. It’s also essential to make sure that you’re getting enough protein, fiber, and micronutrients.

Studies reveal that people who track their food intake tend to be more successful at losing weight and sticking to a healthy diet.

If you have excess belly fat, get rid of it-

Belly fat is particularly harmful. It accumulates around your organs and is strongly linked to metabolic disease. For this reason, your waist size may be a much stronger marker of your health than your weight. Cutting carbs and eating more protein and fiber are all excellent ways to get rid of belly fat.

Don’t go on a diet-

Diets are notoriously ineffective and rarely work well in the long term. In fact, dieting is one of the strongest predictors for future weight gain. Instead of going on a diet, try adopting a healthier lifestyle. Focus on nourishing your body instead of depriving it.

Weight loss should follow as you transition to the whole, nutritious foods.

Eat eggs, yolk and all-

Whole eggs are so nutritious that they’re often termed “nature’s multivitamin.” It’s a myth that eggs are bad for you because of their cholesterol content. Studies show that they have no effect on blood cholesterol in the majority of people.

Additionally, a massive review in 263,938 people found that egg intake had no association with heart disease risk. Instead, eggs are one of the planet’s most nutritious foods. Notably, the yolk contains almost all of the healthy compounds.

Wellness Tips For Happiness & Wellbeing In The New Year - The Best Of Health

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The key to maintaining good health is the combination of many factors like regular exercise, a good diet, stress management, work-life balance, healthy relationships, high self-esteem, and more.

Nothing can be substituted for another. If you been looking for some basic guidelines on how to maintain good health, step this way.

1. THINK POSITIVE AND FOCUS ON GRATITUDE

Research shows a healthy positive attitude helps build a healthier immune system and boosts overall health. Your body believes what you think, so focus on the positive.

2. EAT YOUR VEGETABLES

Shoot for five servings of vegetables a day — raw, steamed, or stir-fried. A diet high in vegetables is associated with a reduced risk of developing cancers of the lung, colon, breast, cervix, esophagus, stomach, bladder, pancreas, and ovaries.

And many of the most powerful phytonutrients are the ones with the boldest colors — such as broccoli, cabbage, carrots, tomatoes, grapes, and leafy greens.

3. SET A “5-MEAL IDEAL”

What, when, and how much you eat can keep both your metabolism and your energy levels steadily elevated, so you’ll have more all-day energy. A “5 meal ideal” will help you manage your weight, keep your cool, maintain your focus, and avoid cravings.

4. EXERCISE DAILY

Did you know that daily exercise can reduce all of the biomarkers of aging? This includes improving eyesight, normalizing blood pressure, improving lean muscle, lowering cholesterol, and improving bone density.

If you want to live well and live longer, you must exercise! Studies show that even ten minutes of exercise makes a difference — so do something! Crank the stereo and dance in your living room.

Sign up for swing dancing or ballroom dancing lessons. Walk to the park with your kids or a neighbor you’d like to catch up with. Jump rope or play hopscotch. Spin a hula hoop. Play water volleyball. Bike to work. Jump on a trampoline. Go for a hike.

5. GET A GOOD NIGHT’S SLEEP

If you have trouble sleeping, try relaxation techniques such as meditation and yoga. Or eat a small bedtime snack of foods shown to help shift the body and mind into sleep mode: whole-grain cereal with milk, oatmeal, cherries, or chamomile tea.

Darken your room more and turn your clock away from you. Write down worries or stressful thoughts to get them out of your head and onto the page. This will help you put them into perspective so you can quit worrying about them.

6. CHECK YOUR FOOD ’TUDE

What we eat and how we feel are linked in very complex ways. A healthy approach to eating is centered on savoring flavor, eating to satisfaction, and increasing energy, rather than focusing on weight.

Check your balance of low-calorie foods, nutrient-dense foods (providing many nutrients per calorie), and foods that are calorie-dense but nutrient-poor. Most of us need to eat more fresh whole foods (in contrast to processed, highly refined foods).

Try to add more whole grains, fresh fruits and vegetables, and legumes into your meals. Pair these carbohydrate-rich foods with a healthy fat or lean protein to extend satisfaction.

7. EAT LIKE A KID

If adding more fruits and vegetables sounds ominous, look to “finger food” versions that preschool kids love — carrot and celery sticks, cherry tomatoes, broccoli florets, grapes, berries, and dried fruits. All are nutritional powerhouses packed with antioxidants.

8. BE A PICKY EATER

Limit saturated fats and trans fats, and aim to eat more foods rich in anti-inflammatory omega-3 fatty acids to cut your risk of cardiovascular disease and maybe even improve depressed moods.

The equivalent of just one gram of EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) daily is recommended. Eating cold-water oily fish (wild salmon, herring, sardines, trout) two to three times per week will provide both EPA and DHA.

Adding up to two tablespoons of ground flaxseed and eating meat, milk, and cheese from grass-fed animals will provide you with a healthy dose of omega-3s.

9. USE FOODS OVER SUPPLEMENTS

Supplements are not a substitute for a good diet. Although many health experts recommend taking a multivitamin and mineral supplement that provides 100 to 200 percent of your recommended daily value, each and every supplement should be carefully evaluated for purity and safety.

Specific supplements have been associated with toxicity, reactions with medications, competition with other nutrients, and even increased risk of diseases such as cancer, heart disease, and diabetes.

10. GET SATISFACTION

Both eating and physical activity are fun, sensory experiences! In both, aim for pleasure — not pain. Pay attention to the nutritional value of the foods you choose to eat, as well as your sense of satisfaction, relaxation, tension, exhilaration, and fatigue when you sit down to eat.

Check-in with yourself as you eat, rekindling your recognition of hunger, fullness, and satisfaction when considering when and how much to eat.

11. GIVE YOURSELF A BREAK

“I spend countless hours doing cardio and never seem to lose that last ten pounds!” is a common complaint we hear. Give yourself permission to shorten your workout. Believe it or not, overtraining could be the problem.

Your body can plateau if not given adequate rest to restore itself, ultimately leading to a decline in performance. Fatigue, moodiness, lack of enthusiasm, depression, and increased cortisol (the “stress” hormone) are some hallmarks of overtraining syndrome.

Creating a periodization program — breaking up your routine into various training modes — can help prevent overtraining by building rest phases into your regimen.

For example, you might weight train on Monday and Wednesday, cycle on Tuesday and Thursday, run on Friday and rest on Saturday and Sunday. You can also help balance your program by simply incorporating more variety.

12. THINK SMALL

Often the biggest deterrent to improving health is feeling overwhelmed by all the available advice and research. Try to focus first on one small, seemingly inconsequential, unhealthy habit and turn it into a healthy, positive habit.

If you’re in the habit of eating as soon as you get home at night, instead, keep walking shoes in the garage or entryway and take a quick spin around the block before going inside.

If you have a can of soda at lunchtime every day, have a glass of water two days a week instead. Starting with small, painless changes helps establish the mentality that healthy change is not necessarily a painful change. It’s easy to build from here by adding more healthy substitutions.

13. KEEP GOOD COMPANY

You can do all the right things — but if you have personal relationships with people who have unhealthy habits, it is often an uphill battle. The healthiest people are those who have relationships with other healthy people.

Get your family or friends involved with you when you walk or plan healthier meals. Making healthy changes with a loved one can bring you closer together as well as motivate you.

14. MAKE A LIST…AND CHECK IT TWICE

Take a few minutes and write down all the reasons you can’t begin an exercise program. Then look at the basis of each reason. For instance, if you wrote, “No time” as one of your reasons, then perhaps that’s based on a belief that an exercise program takes a lot of time.

Starting with even five minutes a day will have a positive effect because you will have created a healthy habit where one didn’t exist before, and that’s a powerful mental adjustment. A closer look at your list will expose those false beliefs hiding behind each excuse.

15. Oral Hygiene is also Important?

Oral diseases pose a major health burden for many countries and affect people throughout their lifetime, causing pain, discomfort, disfigurement, and even death. Three out of four adults are affected at some time in their life.

The best way to prevent cavities and periodontal disease is by good tooth brushing and flossing techniques performed daily. Adequate exposure to fluoride is an essential factor in the prevention of dental caries

16. SIGN UP FOR AN EVENT

Let’s face it, exercising just for the sake of exercising or losing weight can get boring. Spice things up by signing up for an event like a run/walk race or a cycling ride where you can be part of a team.

Doing so gives your workouts a new purpose, and it’s fun to be around others who are exercising just like you — not to mention that most events benefit non-profit organizations, which doubles your feel-good high.

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A Complete Health Guide

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A Complete Health guide-

Our health is our legacy. A seed that when nurtured can grow and continue to blossom over time. Optimal health is your complete physical, emotional, and relational well-being.

It’s not just the absence or prevention of disease but taking an active role in the vitality of those parts that make up your whole. It’s feeling good in your body; a sense of freedom in your body that gives you the tools to live to your fullest.

Your highest form of health is unique to you. It’s going to be different for everyone. It may be helpful to connect with a health coach to get clear and set some health goals.

Achieving optimal health is primarily a mindset; it’s about choosing and deciding to live with intention. A quick exercise is to ask yourself ‘what things can I do every day to reach my optimal health?’

Maybe it has to do with your eating habits, what you’re choosing to put into your body. Or perhaps you need to develop a daily stretching routine or make a date with friends. You can create your health manifesto to guide you toward optimal health.

Because optimal health looks and feels different for everyone, it’s important to remember you own it! Your health and taking care and control of it is your responsibility, and it has a ripple effect.

When you take care of yourself you can be the best version of yourself no matter your role (partner, friend, parent, family, employee) you can connect in meaningful ways that can span generations.

Living with the intention to make simple edits to your health can cause transformation. The steps to achieve optimal health are available and straightforward. Your biggest challenge is to decide you want to take those steps. And knowing the everlasting benefits, it’s hard to pass up.

Yoga for Everyone

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Yoga exercises combine breathing exercises with physical postures – simple and effective body movements that strengthen one’s back, firm the stomach, and redistribute body weight.

While yoga evolved as a spiritual practice in Hinduism, more commonly now, a part of yoga, known as Asana, has grown popular as a form of purely physical exercise. Today, yoga exercises have little or nothing to do with Hinduism or spirituality but are simply a way of keeping fit and healthy.

Yoga has its roots in ancient texts like the Vedas and the Upanishads. Technically speaking it’s a Hindu spiritual discipline though parts of it, like breath control, mediation, and other body postures are practiced by many for weight loss, better health and to get rid of stress.

Yogis claim that treatments have benefited patients of autism, asthma, and even cancer as they make the body more receptive to cure and healing.

You’ll find everything you ever needed to know about yoga including the various yoga asanas, for better sex life and how it helps battle ailments like diabetes, stress and depression, arthritis, belly fat, and even menstrual pain.

Yoga has several interesting health benefits too. Yoga can actually help you deal with a variety of issues, it improves your sexual health, helps you lose weight, improves your stamina, and even beats migraines and insomnia.

Sounds interesting, doesn’t it? Well, here are the health benefits of yoga that you must know about. Yoga shouldn’t just be a fitness regime but it should be a way of life.

While many of us resort to yoga as a weight loss solution, there’s much more to it. From helping you lose weight to improving your mental well-being, yoga is your one-stop solution for all the problems. If you are a beginner it is ideal to take it slowly and steadily.

Ensure that you are equipped with all the proper resources like a proper yoga mat and a right yoga guru and maintain hygiene before attending a yoga class. It is also advised to wear proper clothes while performing yoga.

Yoga for weight loss- There are various yoga asanas that can be specified for an effective and easy weight loss like Ardhachandrasana or Virbhadrasana. You can also get rid of fat from your problem areas like thighs and buttocks by performing asanas that target those specific areas.

Yoga is an excellent way to lose weight when compared to exercising at the gym or simply dieting. If practiced regularly and performed with the right technique yoga can help you lose weight and keep it off completely.

It is light on the joints and the chances of injury are very less. Weight-loss in yoga is accompanied by the building and toning of muscles.

Yoga for wellness – From building a strong immune system to helping you improve your lung function yoga is the answer for all your ailments.

It not only can help control blood sugar levels of diabetics but also help beat addiction. It also helps improve digestion and can also treat eating disorders like anorexia and bulimia.

Pranayama- Breathing is an integral part of yoga, and no yoga asana can help you if it is not coupled with proper breathing. Deep breathing is like a process of detoxification as it supplies your body with oxygen and eliminates toxins from the body.

Deep breathing also aids blood circulation throughout the body and helps in rejuvenating it. If you feel stressed out, or have anxiety bout, taking a deep breath can help you feel better instantly.

Different types of pranayams like Shitali pranayam help in relaxing and cooling down the body. Bhastrika pranayama is a yoga asana which helps relieve stress and indigestion.

One most common type of breathing technique called Anulom vilom pranayam is ideal for those suffering from diabetes and heart disease.

Yoga for sexual health – We often encounter stressful situations at work and in our personal lives which take a huge toll on our sexual health. Erectile dysfunction, infertility, and performance anxiety are the most common forms of sexual disorders that people encounter.

Yoga helps to tackle these too and also helps improving one’s sexual health. Yoga asanas like Gomukhasana and Bhujangasana are helpful to beat premature ejaculation and last longer during sex.

Yoga can also help you achieve orgasm and enjoy sex. Kundalini yoga can also be performed to enhance one’s sexual energy and help understand your partner’s sexual needs.

Yoga for beauty- Acne, pimples, freckles, hair breakages, brittleness, and other skin and hair related woes can also be tackled effectively by yoga. From giving you glowing skin to improve the health of your hair yoga should be an integral part of beauty regime.

The yogic approach to health and beauty is a perfect blend of posture combined with rhythmic breathing, which helps in purifying various nerves. You can tackle your hair loss problem yoga poses like Utthanasana and Vajrasana.

For acne-free skin, you should practice asanas like shirshasana and paschimottanasana. Including yoga as a part of your daily life can save the money you spend on beauty products.

Some benefits of yoga are:

Increasing Flexibility – some yoga exercises work on the various joints of the body including those joints that are never really exercised.

Increasing lubrication of the joints, ligaments, and tendons – likewise, the well-researched yoga positions exercise the different tendons and ligaments of the body.

Detoxification – By gently stretching muscles and joints as well as “massaging” the various organs, yoga exercises help improve blood circulation to various parts of the body.

This helps in the flushing out of toxins as well as providing nourishment to various parts of the body, which of course leads to benefits such as delayed aging and increased energy.

Toning of the muscles – Yoga exercises help to stimulate muscles that have become flaccid or weak to shed excess flab, and this is useful in weight loss programs.

Developing a healthy lifestyle- Good health is more than just not being ill. Physical fitness is one key element of good health that many do not pay enough attention to. Fitness simply means having efficient blood circulation, muscular strength and stamina, and good balance.

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To enjoy life more, it’s important to take care of our physical wellness by following a healthy lifestyle.

What is the definition of wellness? “a multidimensional state of being describing the existence of positive health in an individual as exemplified by quality of life and a sense of well-being.”

In terms of physical wellness, one of the first measurements of your fitness is the performance of your heart. Your heart is inextricably linked to all your other body organs, as its contractions are crucial to help pump blood around the body. If your heart stops working, your whole body shuts down.

Being a muscular organ, the heart depends on the lungs to supply oxygen to keep it functioning well. That’s why, to maintain physical wellness, you need a combination of some form of aerobic exercise, coupled with a healthy diet to prevent arteriosclerosis, the build-up of arterial plaque that can lead to heart and circulation problems.

That’s why it’s important to schedule some form of aerobic exercise into your lifestyle. The three most common forms of aerobic exercises are- running, swimming, and cycling. For beginners or those whose current fitness level is low, walking is a good start.

There are also many simple exercises that you can do at home, like stretching, yoga, pilates, and so on. The important thing is to get started!

Children’s Health

As parents, we want the very best for our children, especially in the area of children’s health. This means we need to have a basic understanding of common childhood diseases and illness and know how to choose and administer appropriate treatment, especially for simple ailments or minor fevers. We need to take responsibility for our kids’ health, and not just delegate this to our family doctor.

Rather than resorting to chemically-based drugs and useless medications, as well as unnecessary visits to the doctor each time our children feel unwell, we hope these guidelines can provide practical tips and advice on how to use natural healing to maintain good health for kids and to help strengthen their natural immune systems and natural body defenses against common childhood diseases.

Although we are by no means advocating that you do not bring your sick child to see the family doctor or pediatrician, we suggest that you explore ways in which you can help your child tap into their natural healing ability. We also would like to suggest that you focus on prevention rather than cure, and explore ways to help boost your child’s natural immunity against common children’s illnesses.

Women’s Health

Women’s health is defined as health issues specific to the female anatomy, often related to the female genitalia and breasts or to conditions caused by hormones specific to, or most notable in, women. Women’s health issues include menstruation and pre-menstrual problems; menopause and post-menopause issues; breast, uterine and cervical cancers, other “female” diseases such as osteoporosis, fibromyalgia, ovarian cysts, vaginal infections, and STDs.

Besides these ailments, women’s health is an issue that has been much debated, especially where reproductive health is concerned. In countries where contraception is difficult to access, campaigns for readily available contraception are conducted on the same lines. Conversely, there have also been campaigns against potentially dangerous forms of contraception such as defective IUDs.

The woman, as child-bearer, has always been the nurturer, often taking care of every family member except themselves. In modern times, she has also taken on the role of an income earner and runs the danger of wearing herself out combining her roles as super-mom, super-wife, super-executive, super-cook, super-chauffeur, and perfect housewife – all in all, the perfect woman, thus compromising on her health.

To make matters worse, a recent survey highlights another troubling aspect of the current financial crisis: many women have failed to seek health care for themselves or their families to save money. Findings also indicate that many women say their health has gotten worse over the past five years and that the primary cause women cite for this decline is stress.

We hope this simple guide for Women’s Health will help you get a better understanding of a variety of issues from common health problems faced by women and simple steps you can take to prevent them; physical wellness and fitness to beauty, to a healthy diet and nutrition for you and your family.

Men’s Health

Today, in spite of comprehensive research into men’s health (e.g. diet, exercise, fitness, health care, etc.), we have yet to see the average male life expectancy or life span exceed that of women. However, the topic of male health isn’t a popular topic of conversation. Nonetheless, it is vital to engage men on this issue.

Men tend to have a higher mortality rate than women at every age. There are many reasons that may account for this, but none have been proven to be conclusive. Even though many diverse factors may adversely affect men and health, that has not stopped researchers from looking for the main cause of the shorter life expectancy in men, including:

* men tend to have a higher percentage of risk-taking or unhealthy habits and behavior e.g. speeding, traffic accidents, alcohol abuse, poor diet, smoking, drug abuse, suicides, drowning, etc.

* men are at higher risk of dying from terminal diseases like strokes (cerebrovascular accidents), heart attacks (coronary heart disease), emphysema, lung cancer, colorectal cancer, diabetes mellitus type II, kidney disease, etc.

* men tend to be loners and may not have strong social support networks compared to women. Even in times of trouble or crises e.g. depression, they do not look for help or assistance to help them get through this period.

Despite these factors, health for men should still be a top personal priority. Improving men’s health should not be left to the doctor’s or government’s purview. It starts with a personal commitment and continuous education.

Men can and should take steps to improve their health and life by:

* Taking steps to identify your current state of health by going for a thorough medical examination e.g. hormone levels e.g. testosterone, thyroid, tumor markers, Etc.,

* Educating yourself about healthy eating, exercise, and healthy living. Be engaged and proactive by following a health blog, or reading health magazines or books.

* Consulting your doctor, personal trainer or health coach to learn how to improve health for men. Be honest and open about your family history, exercise routine, eating habits and diet, sexual behavior, and your medical history.

* Take daily or weekly steps to work towards a healthy lifestyle. Implement a healthy and safe diet plan if you’re overweight. Engage a weight loss or health coach to help you plan a realistic and safe weight loss program.

* Be part of a support network or group of like-minded individuals who are proactive about health and exercise. Look for jogging clubs or exercise groups in your community club for example.

* Male sexual health. One of the most important aspects of health in men is their sexual health. Unfortunately, it is oftentimes the first thing that is affected by lifestyle (alcohol, smoking, etc.), disease, medication (e.g. antihypertensives, antidepressants, drugs, etc), mental health, stressful life changes, etc.

Emotional Health and Wellness

Emotional health or wellness refers to your overall psychological well-being – how you feel about yourself, how you interact with others, and your ability to manage your feelings and deal with day-to-day challenges and stressors.

Being emotionally healthy doesn’t just mean the absence of mental disorders like depression, anxiety, or other psychological issues.

Emotional well-being means you have:

A sense of contentment
A sense of meaning and purpose in life
A passion for life and the ability to laugh and have fun
A sense of balance between work and play, rest and activity, etc
The ability to build and maintain fulfilling relationships
The ability to deal with stress positively and bounce back from adversity
The flexibility to learn new things and adapt to change
Self-confidence and healthy self-esteem

People who enjoy emotional wellness live life to the fullest, know how to have fun and at the same time, be able to cope with life’s inevitable challenges and stresses. They have strong relationships that provide a good support structure for them when faced with adversity.

We all go through road bumps in our life journey – disappointments, frustrations, loss, change, giving rise to sorrow, anger, anxiety, and stress. People who are emotionally strong have better resilience than those who are more likely to cave in to stress. They are able to move past their challenges and not allow their emotions to control them.

Unfortunately, many people take their emotional well-being for granted – focusing on it only when they develop disorders. But just as it requires effort and discipline to build or maintain physical health, so it is with emotional health. There are simple things you can do to achieve happiness and contentment in life, build resilience against adversity, and simply have more fun!

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Stress is a common cause of tiredness and other lifestyle diseases. Practice yoga and other remedies to ease stress.
Your mental health is as important as your physical health. Take some time to relax and make additional efforts to improve mental health.
Meditation can help relax the mind and relieve stress. Beat stress with mindful meditation every day.
Your brain needs to be active and solving puzzles, crosswords, or playing brain games can help achieve that. You can play these games on your phones while traveling too.
Communication and socializing are good stress busters. Make time to meet people or catch up with friends. You can even talk to your spouse or family every day on light topics to refresh the mind.
Mobile phones, tablets, and computers not only harm your eyes but take most of your time during the day. Switch off all your devices for an hour and engage in other activities.
Switch off your television and mobile phones before you go to bed as the blue light interferes with your sleep.
Deep breathing is one of the most effective techniques to relieve stress and anxiety. It also helps you sleep better. Practice deep breathing at regular intervals during the day.
Just like mental health, emotional well-being is also important. You can maintain a diary and write about how your day was. This will not only improve concentration but relieve you of any emotional burden that you are facing subconsciously.
Kids and pets offer unconditional love and spread cheer. Play with them for at least 15 minutes with them to feel re-energized and happy.
Outdoor activities benefit you physically and mentally. Go for picnics on weekends or engage in outdoor sports with family and friends. You can even take a 10-minute walk in the nearby park to steer clear of your anxiety.
Waking up early has a lot of health benefits and makes you feel energetic. It will also give you time for exercise.
Take a bath every morning. This will keep body odor away and help you feel fresh.
Clean your ears with water and cotton buds regularly to avoid ear infections.
Clean your headphones once a week to avoid dirt from entering the ears. Avoid listening to loud music with headphones on to prevent damage to the eardrums.
If you wish to have healthy and long hair, a proper cleansing routine is a must. Wash and condition your hair regularly with a mild shampoo and conditioner.
A weekly warm coconut oil massage can help you relax and restore the lost nutrients in your hair. All you need is 5 minutes to warm the oil and massage it on your scalp and head.
Avoid using hair dryers every day. Let your hair dry naturally to avoid damage to the hair.
Combing your hair regularly is the easiest way to maintain healthy hair.
Vision problems increase with age. Hence, it is important to get a comprehensive eye exam every 6 months. You can also follow these natural remedies for better eyesight.
If you are constantly working on the computer or watching a lot of television, you can relax your eyes with the palming technique.
Protect your eyes from the harmful UV rays, pollen, and dust that may lead to infections by wearing sunglasses whenever you step out.
For a pimple and acne free glowing skin, follow a cleansing routine every day. Use a toner and gentle face wash and moisturize your face every day. You can follow this cleanup routine every day for clear skin.
Don’t pick your pimples or blackheads. Clean your face properly and use natural remedies to get rid of blackheads and pimples.
The sun causes excessive damage to the skin even in winters. Hence always apply a good layer of sunscreen before you step out in the sun.
Cleaning your face at night is equally important. Wash your face daily before going to bed.
Scrub your body with a pumice stone or loofah at least twice a week to get rid of the dead skin and prevent ingrown hair.
If you have applied make-up, remove it with a good quality make-up remover and wash your face after that. Moisturize your face after removing the make-up to avoid skin breakouts.
Expired skincare products can be extremely harmful to your skin. Discard them even if they have not been used enough.
Oily, fried, and spicy food is the cause of many ailments and skin damage. Avoid these as much as you can for maximum health benefits.
Nuts and dry fruits are not just a healthy snack but have several benefits on your health, hair, skin and even nails. Snack on them every day.
Dental problems and bad oral hygiene can lead to several infections and diseases. Maintaining proper oral hygiene is a must. Brush your teeth twice a day in the morning and at night before going to bed.
Flossing helps remove dirt from the crevices where toothbrushes are not very effective. Floss every day and after meals if possible.
Gargle after every meal. Gargle every time to eat or drink something to get rid of food particles that stick to your teeth and cause mouth odor.
Cleaning your tongue is as important as brushing. It also keeps bacteria away thereby preventing bad odor.
Change your toothbrush every two months or whenever you have a throat infection. This will prevent the infection from recurring.
Nail-biting is not a good habit and can lead to stomach infections as nails carry a lot of dirt in them. Stop biting or putting your nails in your mouth.
Trim your nails regularly or keep them clean to avoid dirt from settling in them and leading to infections.
Decaying food particles, bacteria, dehydration are some of the causes of bad breath. Use natural remedies to get rid of bad breath along with proper oral hygiene.
Avoid infections by not sharing personal hygiene products like toothbrushes and razors.
If you have been prescribed any medication, complete the course and take it regularly to avoid health complications and cure the ailment.
There are endless benefits to drinking water. Keep yourself hydrated and diseases at bay by drinking at least 8 glasses of water a day.
Proper nutrition is the solution to most of your health problems. Eat fresh and healthy foods every day to maintain overall health.
Lack of sleep can lead to many side effects like poor concentration, fatigue, and mood swings. Your body needs at least 6-8 hours of sound sleep every night.
You know the ill-effects of smoking and if you still continue to smoke, quit today.
Reduce alcohol intake to once a week in moderation or on occasions. It just adds empty calories to the body and damages the liver in the long term.
It is important to poop every day. Your body needs to throw out the waste from the body. If you are unable to follow the routine, incorporate foods that help clear constipation and make passing stools easy.
Begin your day with a glass of honey and lime juice mixed with lukewarm water. It is a great remedy for constipation and weight loss and helps detox the body too.
Start your day with at least 6 rounds of Surya Namaskar. It energizes the body and mind and makes you feel active all day.
A comprehensive health check-up is a must of all ages. Opt for annual health check-ups to prevent chronic diseases and to identify other ailments if any at the initial stage.
No physical activity is one of the leading causes of lifestyle diseases. Engage in some form of exercise for at least 30 minutes a day. You can walk, jog, and take stairs or dance.
Sitting for long hours at your desk leads to weight gain and back and neck pains too. Get up from your seat every half an hour and walk a few steps.
Excess caffeine can cause constipation and acidity and can also slow your sex drive. Reduce excessive intake of caffeine if you want to keep healthy and lose weight.
Wearing clean clothes and shoes is important to keep infections and odor at bay. Wash your clothes and dry them regularly.
Ensure that your shoes are dry and free from fungus especially during monsoons.
A clean home helps keep infections away. Use disinfectants while mopping and dust your furniture and other household items regularly to get rid of bacteria.
Garbage or water accumulated near potted plants is breeding ground for mosquitoes and insects. Dispose of your garbage every day and clean plates of potted plants weekly.
There are several natural remedies to get rid of ants, cockroaches, and other insects at home. Use them to avoid food contamination.
Change your bed sheet and pillow covers regularly and dry them in the sun after washing.
Your hands touch several things and come in contact with dust and bacteria throughout the day. Washing them before meals are important to save yourself from indigestion and other infections.
If you do not have a water source near you, use a hand sanitizer before meals to keep your hands free from bacteria.
While Indian food uses a lot of oil, try and reduce the amount of oil you use to maintain the heart health and cholesterol levels. Choosing the right cooking oil is also important.
Eating a few cloves of garlic every day helps control cholesterol and high blood pressure. It also helps keep viral infections and colds at bay.
Curry leaves are beneficial for your skin, hair, and health. Chewing curry leaves or incorporating them in your meals has a host of health benefits.
Vegetables and fruits are sprayed with harmful chemicals and pesticides. It is important that you wash them properly before cooking them or eating them raw.
Turmeric has natural healing properties. It helps prevent cold, sore throat, and other infections away. Here are 10 ways turmeric is beneficial to your health.
Spices like cloves, cinnamon, and peppers are very effective for weight loss, boosting sex life, and in preventing oral problems. Add them to your daily food for maximum benefits.
For increasing your protein intake, consume eggs every day. For vegetarians, include soya beans in your diet.
Consuming vegetable juice is one of the most effective ways to lose weight. Drink the juice of any vegetable like lauki, carrot, palak, or beetroot every day for glowing skin and lowering cholesterol. Read 9 vegetable juices you must try.
Curd is a rich source of calcium and a great digestive aid. It also provides a cooling effect on the body. Add a bowl of curd to your daily meals.
Diet high in fiber like leafy vegetables and whole grains helps aid digestion and bowel movements and improve hemoglobin levels in the body.
Colorful vegetables and fruits pack a lot of health benefits and hence must be consumed every day.
Milk is a source of protein and calcium. Hence, it is advised to drink one glass of milk every day. You can opt for toned milk if you are trying to lose weight.
Dals and pulses add a distinctive taste to food along with the high nutrient value. They are rich in fiber, protein, vitamins, and must be a part of your daily meals.
Potassium-rich foods like bananas, sweet potato help get rid of excess water and help minimize the middle waist and hence must be a part of your daily diet.
If you suffer from constipation, have Triphala every night and add natural fibers to your diet.
Avoid artificial sweeteners like sugar-free, flavored water as they are difficult to digest. They can cause bloating and gas too. Here are some more facts about artificial sweeteners
Maida and wheat flour products like bread result in bloating and weight gain. Whole wheat options should be chosen as they are rich in fibers.
Too much sugar can lead to weight gain and obesity along with other diseases. Try cutting down the intake of sugar to 2 teaspoons per day.
Junk and processed food are rich in calories and lack nutrients. It is the leading cause of obesity and hence must be avoided at all times.
Expired food products must be discarded immediately to avoid food infections and stomach upset.
Green tea helps in cleansing the body and boosting metabolism. Switch your cup of coffee or regular tea with green tea at least once a day preferably before meals.
Your breakfast must be the heaviest meal of the day as you can burn maximum calories and digest the carbohydrates. Do not skip breakfast.
Keep dinner as light as possible. You can consume soups and salads two days a week for dinner. Also, eat dinner at least 2 hours before bedtime for proper digestion.
Don t starve yourself to lose weight. Instead, eat at regular intervals of 2-3 hours so that the body does not convert the food into fats.
At parties and functions, avoid over-eating. This can cause indigestion and lead to other health issues in the long run.
Concentrate on your food and make time to eat your meals. This helps you chew your food properly and enjoy it which in turn helps the body absorb maximum nutrients from it.
A visit to the gynecologist/ andrologist is a must for both men and women. Get a comprehensive check-up done to avoid STDs or other infections especially if you are intimate with more than one person.
Wash your genitals properly every time you visit the washroom and after intercourse. You can use a mild soap to clean the area and avoid infections.
Wear fresh underwear, bras, vests, and socks every day. Soiled underclothes can lead to several complications and skin irritations.
Being sexually active is good for your health. Masturbate regularly or if you are in a relationship have sex regularly.
Bend your knees while picking up heavy weights to avoid knee and back pain.
Maintaining a correct posture while sitting or standing will help keep back and spine problems at bay. Always sit and stand erect and use good chairs for sitting.
A right set of pillows and mattresses is very essential for a good night s sleep and to avoid back pain and stiffness in the neck. Invest in good mattresses and pillows.
Body odor can be a big put off and is also a sign of poor personal hygiene. You can follow these home remedies to smell fresh all day.
Once back from work, wash your feet and hands properly. If possible, take a bath.
A warm bath before bed helps the body relax and get a good night s sleep.
Your feet suffer a lot of strain throughout the day. Massage the foot arch for a few minutes every night with a good foot cream. This will prevent foot aches.
Using the right footwear while working out is of utmost importance. Lack of it can lead to severe injuries or pain in the joints and knees or back.
Vaccines are available for adults as well as kids. Get those vaccines from time to time to avoid chronic illnesses.
Lastly, love yourself and take care of your body by following the health tips, eating right, and being physically fit for long and healthy life.

Diet Plan

You are indeed what you eat. If you have been feeling stressed or tire easily, it could be due in part to the food you have been eating. It’s important that you understand the basics of healthy eating and follow a healthy diet plan that would help you not only tap into your positive energy but stay healthy as well.

Dietitian’s plan is based on optimizing the Krebs’ cycle, a specific metabolic pathway within the cells of our body, where the basic components of food — carbohydrates, protein, and fats — are oxidized for energy. The Krebs’ cycle takes place inside the mitochondria or ‘power plant’ of cells and provides the energy required for the organism to function.

Disruptions in the normal production of mitochondrial energy can contribute to a wide range of metabolic disturbances and symptoms, including fatigue, immune system dysfunction, dementia, depression, behavioral disturbances, attention deficiency, muscle weakness and pain, angina, heart disease, diabetes, skin rashes, and hair loss.

Your dietitian will work with you to design a plan that is suited to your particular circumstances and dietary preferences. The focus is on developing long-term changes in food choices. Frequent contact with the dietitian during the period of diet adjustment will improve the success rate and compliance.

Maintenance Diet Plan - India | Indian Diet/Meal Plan For Weight Loss To Lose 10Kg In 15 Days - YouTube

The Importance of Good Nutrition

The Importance of Good Food

The Importance of Good Nutrition-

Human nutrition, the process by which substances in food are transformed into body tissues and provide energy for the full range of physical and mental activities that make up human life.

The importance of good nutrition is interdisciplinary in character, involving not only physiology, biochemistry, and molecular biology but also fields such as psychology and anthropology, which explore the influence of attitudes, beliefs, preferences, and cultural traditions on food choices.

Human nutrition further touches on economics and political science as the world community recognizes and responds to the suffering and death caused by malnutrition. The ultimate goal of nutritional science is to promote optimal health and reduce the risk of chronic diseases such as cardiovascular disease and cancer as well as to prevent classic nutritional deficiency diseases.

Click here for Why Nutrition is Important –

Most people know good nutrition and physical activity can help maintain a healthy weight. But the benefits of good nutrition go beyond weight. Good nutrition can help:

Reduce the risk of some diseases, including heart disease, diabetes, stroke, some type of cancers, and osteoporosis
Reduce high blood pressure
Lower high cholesterol
Improve your well-being
Improve your ability to fight off illness
Improve your ability to recover from illness or injury
Increase your energy level

What is good nutrition- Good nutrition means your body gets all the nutrients, vitamins, and minerals it needs to work its best. Plan your meals and snacks to include nutrient-dense foods that are also low in calories.

Tips for eating well-

Eat plenty of fruit

To get the benefit of the natural fiber in fruits, you should eat fruit whole rather than as juices.

Eat plenty of vegetables

Eat a variety of colors and types of vegetables every day.

Eat plenty of whole grains

At least half of the cereals, bread, crackers, and pasta you eat should be made from whole grains.

Choose low fat or fat-free milk

These provide calcium and vitamin D to help keep your bones strong.

Choose lean meats

Lean cuts of meat and poultry have less fat and fewer calories but are still good sources of protein.

Try other sources of protein

Try replacing meats and poultry with fish, beans, or tofu.

How to fix 5 common eating problems

As you age, you may lose interest in eating and cooking. Small changes can help you overcome some of the challenges of eating well.

1. Food no longer tastes good.

Try new recipes or adding different herbs and spices. Some medicines can affect your appetite or sense of taste – talk to your doctor.

2. Chewing difficulty.

Try softer foods like cooked vegetables, beans, eggs, applesauce, and canned fruit. Talk to your doctor or dentist if there is a problem with your teeth or gums.

3. Poor digestion.

Talk to your doctor or registered dietician to figure out which foods to avoid while still maintaining a balanced diet.

4. Eating alone.

Try dining out with family, friends, or neighbors. See if your local senior center hosts group meals.

5. Difficulty shopping or cooking.

Check with your local senior center for programs that can help you with shopping or preparing meals.

Nutrition and physical activity-

Food provides energy for physical activity. As you get more active and more fit, and/or as you lose weight, your energy needs (how many calories you need) may change. To get the energy you require, you need to get the proper amount of:

Protein, which is needed to maintain and rebuild tissues such as muscles.
Carbohydrates, which is the body’s preferred source of energy.
Fat, which also provides energy.
Water, to replace water lost through activity.

Eating a diet that is varied, balanced, and moderate can provide you with all the nutrients the body needs without getting too much or too little of any one nutrient.

Balance means eating the recommended number of servings from each food group most days.
Variety within each food group (for example, eating different fruits from the fruit group instead of eating only apples) ensures that you will get all the nutrients you need since no one food provides every nutrient. Eating a wide variety of foods will also help you avoid eating too much of any substance that may be harmful.
Moderation means eating a little of everything but nothing in excess. All foods can fit into a healthy diet if you eat everything in moderation.

Those who are very active or who are athletes may have special nutritional needs. They usually don’t need more protein than other people, but they do need more carbohydrates (grains, vegetables, fruits) than the amount recommended for the average person. Carbohydrate is stored as ready energy in the liver and muscles, and this supply is used up very quickly during exercise. Endurance athletes (such as runners and cyclists) need a particularly large amount of carbohydrates. The carbohydrate needs to be eaten right before and during exercise because the body cannot store a lot of carbohydrates.

Nutrition

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Importance of good nutrition

The six classes of nutrients found in foods are carbohydrates, lipids (mostly fats and oils), proteins, vitamins, minerals, and water. Carbohydrates, lipids, and proteins constitute the bulk of the diet, amounting together to about 500 grams (just over one pound) per day in actual weight. These macronutrients provide raw materials for tissue building and maintenance as well as fuel to run the myriad of physiological and metabolic activities that sustain life. In contrast are the micronutrients, which are not themselves energy sources but facilitate metabolic processes throughout the body: vitamins, of which humans need about 300 milligrams per day in the diet, and minerals, of which about 20 grams per day are needed. The last nutrient category is water, which provides the medium in which all the body’s metabolic processes occur.

A nutrient is considered “essential” if it must be taken in from outside the body—in most cases, from food. (See table.) These nutrients are discussed in this section. Although they are separated into categories for purposes of discussion, one should keep in mind that nutrients work in collaboration with each other in the body, not as isolated entities.

Macronutrients are nutrients that people need in relatively large quantities.

Carbohydrates

Sugar, starch, and fiber are types of carbohydrates.

Sugars are simple carbs. The body quickly breaks down and absorbs sugars and processes starch. They can provide rapid energy, but they do not leave a person feeling full. They can also cause a spike in blood sugar levels. Frequent sugar spikes increase the risk of type 2 diabetes and its complications.

Fiber is also a carbohydrate. The body breaks down some types of fiber and uses them for energy others are metabolized by gut bacteria, while other types pass through the body.

Fiber and unprocessed starch are complex carbs. It takes the body some time to break down and absorb complex carbs. After eating fiber, a person will feel full for longer. Fiber may also reduce the risk of diabetes, cardiovascular disease, and colorectal cancer. Complex carbs are a more healthful choice than sugars and refined carbs.

Proteins

Proteins consist of amino acids, which are organic compounds that occur naturally.

There are 20 amino acids. Some of these are essential, which means people need to obtain them from food. The body can make others.

Some foods provide complete protein, which means they contain all the essential amino acids the body needs. Other foods contain various combinations of amino acids.

Most plant-based foods do not contain complete protein, so a person who follows a vegan diet needs to eat a range of foods throughout the day that provides the essential amino acids.

Fats

Fats are essential for:

lubricating joints
helping organs produce hormones
enabling the body to absorb certain vitamins
reducing inflammation
preserving brain health

Too much fat can lead to obesity, high cholesterol, liver disease, and other health problems.

However, the type of fat a person eats makes a difference. Unsaturated fats, such as olive oil, are more healthful than saturated fats, which tend to come from animals.

Water

The adult human body is up to 60% water, and it needs water for many processes. Water contains no calories, and it does not provide energy.

Many people recommend consuming 2 liters, or 8 glasses, of water a day, but it can also come from dietary sources, such as fruit and vegetables. Adequate hydration will result in pale yellow urine.

Requirements will also depend on an individual’s body size and age, environmental factors, activity levels, health status, and so on.

Micronutrients

Micronutrients are essential in small amounts. They include vitamins and minerals. Manufacturers sometimes add these to foods. Examples include fortified cereals and rice.

Minerals

The body needs carbon, hydrogen, oxygen, and nitrogen.

It also needs dietary minerals, such as iron, potassium, and so on.

In most cases, a varied and balanced diet will provide the minerals a person needs. If a deficiency occurs, a doctor may recommend supplements.

Potassium

Potassium is an electrolyte. It enables the kidneys, the heart, the muscles, and the nerves to work properly. Dietary Guidelines recommend that adults consume 4,700 milligrams (mg) of potassium each day.

Too little can lead to high blood pressure, stroke, and kidney stones.

Too much may be harmful to people with kidney disease.

Avocados, coconut water, bananas, dried fruit, squash, beans, and lentils are good sources.

Sodium

Sodium is an electrolyte that helps:

maintain nerve and muscle function
regulate fluid levels in the body

Too little can lead to hyponatremia. Symptoms include lethargy, confusion, and fatigue.

Too much can lead to high blood pressure, which increases the risk of cardiovascular disease and stroke.

Table salt, which is made up of sodium and chloride, is a popular condiment. However, most people consume too much sodium, as it already occurs naturally in most foods.

Experts urge people not to add table salt to their diet. Current guidelines recommend consuming no more than 2,300 mg of sodium a day, or around one teaspoon.

This recommendation includes both naturally-occurring sources, as well as salt a person adds to their food. People with high blood pressure or kidney disease should eat less.

Calcium

The body needs calcium to form bones and teeth. It also supports the nervous system, cardiovascular health, and other functions.

Too little can cause bones and teeth to weaken. Symptoms of a severe deficiency include tingling in the fingers and changes in heart rhythm, which can be life-threatening.

Too much can lead to constipation, kidney stones, and reduced absorption of other minerals.

Current guidelines for adults recommend consuming 1,000 mg a day, and 1,200 mg for women aged 51 and over.

Good sources include dairy products, tofu, legumes, and green, leafy vegetables.

Phosphorus

Phosphorus is present in all body cells and contributes to the health of the bones and teeth.

Too little phosphorus can lead to bone diseases, affect appetite, muscle strength, and coordination. It can also result in anemia, a higher risk of infection, burning or prickling sensations in the skin, and confusion.

Too much in the diet is unlikely to cause health problems though toxicity is possible from supplements, medications, and phosphorus metabolism problems.

Adults should aim to consume around 700 mg of phosphorus each day. Good sources include dairy products, salmon, lentils, and cashews.

Magnesium

Magnesium contributes to muscle and nerve function. It helps regulate blood pressure and blood sugar levels, and it enables the body to produce proteins, bone, and DNA.

Too little magnesium can eventually lead to weakness, nausea, tiredness, restless legs, sleep conditions, and other symptoms.

Too much can result in digestive and, eventually, heart problems.

Nuts, spinach, and beans are good sources of magnesium. Adult females need 320 mg of magnesium each day, and adult males need 420 mg.

Zinc

Zinc plays a role in the health of body cells, the immune system, wound healing, and the creation of proteins.

Too little can lead to hair loss, skin sores, changes in taste or smell, and diarrhea, but this is rare.

Too much can lead to digestive problems and headaches.

Adult females need 8 mg of zinc a day, and adult males need 11 mg. Dietary sources include oysters, beef, fortified breakfast cereals, and baked beans.

Iron

Iron is crucial for the formation of red blood cells, which carry oxygen to all parts of the body. It also plays a role in forming connective tissue and creating hormones.

Too little can result in anemia, including digestive issues, weakness, and difficulty thinking. Learn more here about iron deficiency.

Too much can lead to digestive problems, and very high levels can be fatal.

Good sources include fortified cereals, beef liver, lentils, spinach, and tofu. Adults need 8 mg of iron a day, but females need 18 mg during their reproductive years.

Manganese

The body uses manganese to produce energy, it plays a role in blood clotting, and it supports the immune system.

Too little can result in weak bones in children, skin rashes in men, and mood changes in women.

Too much can lead to tremors, muscle spasms, and other symptoms, but only with very high amounts.

Mussels, hazelnuts, brown rice, chickpeas, and spinach all provide manganese. Male adults need 2.3 mg of manganese each day, and females need 1.8 mg.

Copper

Copper helps the body make energy and produce connective tissues and blood vessels.

Too little copper can lead to tiredness, patches of light skin, high cholesterol, and connective tissue disorders. This is rare.

Too much copper can result in liver damage, abdominal pain, nausea, and diarrhea. Too much copper also reduces the absorption of zinc.

Good sources include beef liver, oysters, potatoes, mushrooms, sesame seeds, and sunflower seeds. Adults need 900 micrograms (mcg) of copper each day.

Selenium

Selenium is made up of over 24 selenoproteins, and it plays a crucial role in reproductive and thyroid health. As an antioxidant, it can also prevent cell damage.

Too much selenium can cause garlic breath, diarrhea, irritability, skin rashes, brittle hair or nails, and other symptoms.

Too little can result in heart disease, infertility in men, and arthritis.

Adults need 55 mcg of selenium a day.

Brazil nuts are an excellent source of selenium. Other plant sources include spinach, oatmeal, and baked beans. Tuna, ham, and enriched macaroni are all excellent sources.

Nutrient composition of selected fruits, fruit products, Vegetables, and Vegetable products (per 100 g)*

fruit or fruit product	energy (kcal)	water (g)	carbohydrate (g)	vitamin C (mg)	vitamin A (IU)	fat (g)	protein (g)
apple, juice	47	87.93	11.68	0.9	1	0.11	0.06
apple, whole	59	83.9	15.25	5.7	53	0.36	0.19
apricot	48	86.35	11.12	10	2,612	0.39	1.4
avocado	161	74.27	2.11	7.9	61	15.32	1.98
banana	92	74.26	23.43	9.1	81	0.48	1.03
grape	63	81.3	17.15	4	100	0.35	0.63
grapefruit	32	90.89	8.08	34.4	124	0.1	0.63
orange	47	86.75	11.75	53.2	205	0.12	0.94
peach	43	87.66	11.1	6.6	535	0.09	0.7
pear	59	83.81	15.11	4	20	0.4	0.39
plum	55	85.2	13.01	9.5	323	0.62	0.79
watermelon	32	91.51	7.18	9.6	366	0.43	0.62

Vegetables/Vegetable Products

energy (kcal)

water (g)

carbohydrate (g)

vitamin C (mg)

vitamin A (IU)

fat (g)

protein (g)

asparagus, raw	23	92.4	4.54	13.2	583	0.2	2.28
cabbage, raw	25	92.15	5.43	32.2	133	0.27	1.44
carrots, raw	43	87.79	10.14	9.3	28,129	0.19	1.03
Chinese cabbage, raw	13	95.32	2.18	45	3,000	0.2	1.5
corn, sweet, raw	86	75.96	19.02	6.8	281	1.18	3.22
corn on the cob, frozen	98	71.79	23.5	7.2	246	0.78	3.28
lettuce, iceberg, raw	13	95.89	2.09	3.9	330	0.19	1.01
peas, green, frozen	77	79.93	13.7	18	727	0.37	5.21
peas, green, raw	81	78.86	14.46	40	640	0.4	5.42
potato chips	536	1.9	52.9	31.1	0	34.6	7
potatoes, mashed, dry flakes	354	6.51	81.21	83.6	0	0.39	8.35
potatoes, raw	79	78.96	17.98	19.7	0	0.1	2.07
tomato juice, canned	17	93.9	4.23	18.3	556	0.06	0.76
tomatoes, red, ripe	21	93.76	4.64	19.1	628	0.33	0.85
tomatoes, sun-dried	258	14.56	55.76	39.2	874	2.97	14.11

*Values shown are approximations; actual nutrient composition can vary greatly depending on such factors as growing conditions, time of harvest, and storage.

Click here for Vitamins and its Sources –

People need small amounts of various vitamins. Some of these, such as vitamin C, are also antioxidants. This means they help protect cells from damage by removing toxic molecules, known as free radicals, from the body.

Vitamins can be:

Water-soluble: The eight B vitamins and vitamin C

Fat-soluble: Vitamins A, D, E, and K

Learn more about vitamins here.

Water-soluble vitamins

People need to consume water-soluble vitamins regularly because the body removes them more quickly, and it cannot store them easily.

Vitamin	Effect of too little	Effect of too much	Sources
B-1 (thiamin)	Beriberi	Unclear, as the body excretes it in the urine.	Fortified cereals and rice, pork, trout, black beans

	Wernicke-Korsakoff syndrome
B-2 (riboflavin)	Hormonal problems, skin disorders, swelling in the mouth and throat	Unclear, as the body excretes it in the urine.	Beef liver, breakfast cereal, oats, yogurt, mushrooms, almonds
B-3 (niacin)	Pellagra, including skin changes, red tongue, digestive and neurological symptoms	Facial flushing, burning, itching, headaches, rashes, and dizziness	Beef liver, chicken breast, brown rice, fortified cereals, peanuts.
B-5 (pantothenic acid)	Numbness and burning in hands and feet, fatigue, stomach pain	Digestive problems at high doses.	Breakfast cereal, beef liver, shiitake mushroom, sunflower seeds
B-6 (pyridoxamine, pyridoxal)	Anemia, itchy rash, skin changes, swollen tongue	Nerve damage, loss of muscle control	Chickpeas, beef liver, tuna, chicken breast, fortified cereals, potatoes
B-7 (biotin)	Hair loss, rashes around the eyes and other body openings, conjunctivitis	Unclear	Beef liver, egg, salmon, sunflower seeds, sweet potato
B-9 (folic acid, folate)	Weakness, fatigue, difficulty focusing, heart palpitations, shortness of breath	May increase cancer risk	Beef liver, spinach, black-eyed peas, fortified cereal, asparagus
B-12 (cobalamins)	Anemia, fatigue, constipation, weight loss, neurological changes	No adverse effects reported	Clams, beef liver, fortified yeasts, plant milk, and breakfast cereals, some oily fish.
Vitamin C (ascorbic acid)	Scurvy, including fatigue, skin rash, gum inflammation, poor wound healing	Nausea, diarrhea, stomach cramps	Citrus fruits, berries, red and green peppers, kiwi fruit, broccoli, baked potatoes, fortified juices.

Fat-soluble vitamins

The body absorbs fat-soluble vitamins through the intestines with the help of fats (lipids). The body can store them and does not remove them quickly. People who follow a low-fat diet may not be able to absorb enough of these vitamins. If too many build up, problems can arise.

Vitamin	Effect of too little	Effect of too much	Sources
Vitamin A (retinoids)	Night blindness	Pressure on the brain, nausea, dizziness, skin irritation, joint and bone pain, orange pigmented skin color	Sweet potato, beef liver, spinach, and other dark leafy greens, carrots, winter squash
Vitamin D	Poor bone formation and weak bones	Anorexia, weight loss, changes in heart rhythm, damage to the cardiovascular system and kidneys	Sunlight exposure plus dietary sources: cod liver oil, oily fish, dairy products, fortified juices
Vitamin E	Peripheral neuropathy, retinopathy, reduced immune response	May reduce the ability of blood to clot	Wheatgerm, nuts, seeds, sunflower and safflower oil, spinach
Vitamin K	Bleeding and hemorrhaging in severe cases	No adverse effects but it may interact with blood thinners and other drugs	Leafy, green vegetables, soybeans, edamame, okra, natto

Multivitamins are available for purchase in stores or online, but people should speak to their doctor before taking any supplements, to check that they are suitable for them to use.

Antioxidants

Some nutrients also act as antioxidants. These may be vitamins, minerals, proteins, or other types of molecules. They help the body remove toxic substances known as free radicals or reactive oxygen species. If too many of these substances remain in the body, cell damage and disease can result.

Nutrition is the study of food and how it affects the body. People need to consume a varied diet to obtain a wide range of nutrients.

Some people choose to follow a specific diet, in which they focus on certain foods and avoid others. People who do this may need to plan carefully to ensure they obtain all the necessary vitamins to maintain their health.

A diet that is rich in plant-based foods and that limits added animal fats, processed foods, and added sugar and salt is most likely to benefit a person’s health.

The energy value and nutrient content of some common foods

food	energy (kcal)	carbohydrate (g)	protein (g)	fat(g)	water (g)
whole wheat bread (1 slice, 28 g)	69	12.9	2.7	1.2	10.6
white bread (1 slice, 25 g)	67	12.4	2	0.9	9.2
white rice, short-grain, enriched, cooked (1 cup, 186 g)	242	53.4	4.4	0.4	127.5
low-fat milk (2%) (8 fl oz, 244 g)	121	11.7	8.1	4.7	17.7
butter (1 tsp, 5 g)	36	0	0	4.1	0.8
cheddar cheese (1 oz, 28 g)	114	0.4	7.1	9.4	10.4
lean ground beef, broiled, medium (3.5 oz, 100 g)	272	0	24.7	18.5	55.7
tuna, light, canned in oil, drained (3 oz, 85 g)	168	0	24.8	7	50.9
potato, boiled, without skin (1 medium, 135 g)	117	27.2	2.5	0.1	103.9
green peas, frozen, boiled (1/2 cup, 80 g)	62	11.4	4.1	0.2	63.6
cabbage, red, raw (1/2 cup shredded, 35 g)	9	2.1	0.5	0.1	32
orange, navel, raw (1 fruit, 131 g)	60	15.2	1.3	0.1	113.7
apple, raw, with skin (1 medium, 138 g)	81	21	0.3	0.5	115.8
white sugar, granulated (1 tsp, 4 g)	15	4	0	0	0

Vitamins

Current Health Issues

current health Issues

Current Health Issues

The World Health Organization (WHO) recently released a list of 13 urgent health challenges the world will face over the next decade, which highlights a range of issues including climate change and health care equity.

Climate crisis
Health care delivery in areas of conflict and crisis
Health care equity
Access to treatments
Infectious disease prevention
Epidemic preparedness
Underinvestment in health workers
Adolescent safety
Improving public trust of health care workers
Capitalizing on technological advancements
The threat of anti-microbial resistance and other medicines
Health care sanitation.

To address the issue, WHO and its partners are working with low- and middle-income countries to improve hygiene, sanitation, and water conditions at the countries’ health care facilities. WHO also is calling on all countries to ensure all health care facilities have basic hygiene, sanitation, and water services by 2030.

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How to build healthy cities and communities post-COVID-19 world

The COVID-19 crisis has illuminated and exacerbated the structural weaknesses of global health systems, especially in urban areas in developed countries as well.

In the post-COVID world, we must plan and manage cities so as to minimize the risk of disease and ensure equitable access to healthcare.
The World Economic Forum Healthy Cities and Communities Initiative is tackling health and well-being in Jersey City, Austin, and Mumbai.

The COVID-19 crisis has unveiled the structural weaknesses of not only our economic systems but also, more critically, our health systems. The world is currently confronting the ineptitude of existing health and well-being infrastructure and the consequences of inadequate preventative health mechanisms, particularly for the most vulnerable in society.

Two key variables stand out in this crisis: urbanization and inequality.

Even as urban centers are engines of economic growth, they are challenged by rising physical and mental health concerns among large segments of people.

Unhealthy diets, physical inactivity, environmental conditions, and community and social stress factors are key contributors to this disease burden. As the urban poor have been disproportionately affected by COVID-19, the challenges of urbanization and access to healthy living have catapulted to the forefront of the global agenda.

As we continue to wrestle with the consequences of the crisis and contemplate the post-COVID world, we are left with a critical question to answer:

How will we plan and manage cities so as to minimize the risk of disease and ensure equitable access to healthcare? Our answer to this question will be the foundation of a more healthy, equitable, and just society.

While the call to categorically rethink and reconstruct the nature of our societies is challenging, it presents a unique and necessary opportunity to reshape a future that was already in jeopardy, with looming disasters such as climate change and growing social disintegration.

In a rapidly urbanizing world, it is imperative that cities are not only drivers of economic growth but also centers of health.

The World Economic Forum is responding to this urgent need to re-examine the relationship between cities and population health through its Healthy Cities and Communities Initiative, which launched in September 2019 as a multi-city platform encompassing a full spectrum of developed and emerging economies.

The mission is to empower consumers to achieve long-term health and well-being, with an improved state of holistic health and physical and mental well-being by 2030.

Dimensions ripe for interventions and scaling efforts include:

Physical well-being (diet, nutrition, sanitation, hygiene, exercise, physical activity, sleep, rest)
Mental well-being (emotional, social, environmental, spiritual, occupational, financial)

Spearheaded by the Platform for Shaping the Future of Consumption, the Forum is working hand-in-hand with cities to improve holistic health and well-being for diverse communities around the world.

The initiative kicked off in the United States in Jersey City, New Jersey – a city with 300,000 residents in 2019 – with the Office of the Mayor of Jersey City and the Department of Health and Human Services.

In nine months, public-private stakeholders have established a secure supply of nutritious food, via locally sourced vertically farmed greens in collaboration with Aerofarms, and provided personalized diagnostics for healthy living with other private sector collaborators.

The initiative has also expedited innovative partnerships on sanitation and hygiene by rolling out Mobile Public Showers.

In July 2020, the collaboration also began in Austin, Texas – a city with over 1 million residents – in partnership with global actors such as IBM and local stakeholder groups such as the Austin Healthcare Council.

The third city is the sprawling metropolis of Mumbai, India, a city with more than 20 million residents. The collaboration began in July 2020 in partnership with the Municipal Corporation of Greater Mumbai and India’s Ministry of Housing and Urban Affairs.

In light of the challenges presented by the coronavirus, sanitation and hygiene have been reemphasized as a key priority, particularly as cities grapple with how to limit contagion in highly dense metropolises such as Mumbai.

Innovative public-private interventions will be taken forward with the Toilet Board Coalition’s India chapter. Just as critical will be other cross-cutting dimensions of physical and mental health such as food and nutrition, physical fitness, mental wellness, rest, and occupational and financial health, with mental health being a critical priority for intervention.

The Healthy Cities and Communities Initiative envisages the creation and improvement of physical, social, and community environments that enable people to lead healthier lives and develop to maximize their potential in a truly inclusive way.

As such, the need for symbiosis between urban planning, economic development, and preventative health has never been greater.

Unquestionably, the process of building truly inclusive health ecosystems within cities will be fraught with challenges and difficulties, yet it is an imperative and a responsibility that we cannot overlook.

What’s the World Economic Forum doing about the future of cities?

Cities represent humanity’s greatest achievements – and greatest challenges. From inequality to air pollution, poorly designed cities are feeling the strain as 68% of humanity is predicted to live in urban areas by 2050.

The World Economic Forum supports a number of projects designed to make cities cleaner, greener, and more inclusive.

These include hosting the Global Future Council on Cities and Urbanization, which gathers bright ideas from around the world to inspire city leaders and running the Future of Urban Development and Services initiative.

The latter focuses on how themes such as the circular economy and the Fourth Industrial Revolution can be harnessed to create better cities. To shed light on the housing crisis, the Forum has produced the report Making Affordable Housing a Reality in Cities.

Click here for Top 10 Current Health Issues –

Current Health Issues

Physical Activity and Nutrition
Overweight and Obesity
Tobacco
Substance Abuse
Mental Health
Injury and Violence
Environmental Quality
Immunization
Access to Health Care

Physical Activity and Nutrition

Research indicates that staying physically active can help prevent or delay certain diseases, including some cancers, heart disease, and diabetes, and also relieve depression and improve mood. Inactivity often accompanies advancing age, but it doesn’t have to.

Check with your local churches or synagogues, senior centers, and shopping malls for exercise and walking programs. Like exercise, your eating habits are often not good if you live and eat alone. It’s important for successful aging to eat foods rich in nutrients and avoid the empty calories in candy and sweets.

Overweight and Obesity

Being overweight or obese increases your chances of dying from hypertension, type 2 diabetes, coronary heart disease, stroke, gallbladder disease, osteoarthritis, sleep apnea, respiratory problems, dyslipidemia, and endometrial, breast, prostate, and colon cancers.

In-depth guides and practical advice about obesity are available from the National Heart Lung and Blood Institute of the National Institutes of Health.

Tobacco

Tobacco is the single greatest preventable cause of illness and premature death in the U.S. Tobacco use is now called “Tobacco dependence disease.” The Centers for Disease Control and Prevention (CDC) says that smokers who try to quit are more successful when they have the support of their physician.

Substance Abuse

Substance abuse usually means drugs and alcohol. These are two areas we don’t often associate with seniors, but seniors, like young people, may self-medicate using legal and illegal drugs and alcohol, which can lead to serious health consequences.

In addition, seniors may deliberately or unknowingly mix medications and use alcohol. Because of our stereotypes about senior citizens, many medical people fail to ask seniors about possible substance abuse.

Mental Health

Dementia is not part of aging. Dementia can be caused by disease, reactions to medications, vision and hearing problems, infections, nutritional imbalances, diabetes, and renal failure. There are many forms of dementia (including Alzheimer’s Disease) and some can be temporary.

With the accurate diagnosis comes management and help. The most common late-in-life mental health condition is depression. If left untreated, depression in the elderly can lead to suicide. Here’s a surprising fact: The rate of suicide is higher for elderly white men than for any other age group, including adolescents.

Injury and Violence

Among seniors, falls are the leading cause of injuries, hospital admissions for trauma, and deaths due to injury. One in every three seniors (age 65 and older) will fall each year. Strategies to reduce injury include exercises to improve balance and strength and medication review.

Home modifications can help reduce injury. Home security is needed to prevent intrusion. Home-based fire prevention devices should be in place and easy to use. People aged 65 and older are twice as likely to die in a home fire as the general population.

Environmental Quality

Even though pollution affects all of us, government studies have indicated that low-income, racial and ethnic minorities are more likely to live in areas where they face environmental risks. Compared to the general population, a higher proportion of the elderly is living just over the poverty threshold.

Immunization

Influenza and pneumonia and are among the top 10 causes of death for older adults. Emphasis on Influenza vaccination for seniors has helped. Pneumonia remains one of the most serious infections, especially among women and the very old.

Access to Health Care

Seniors frequently don’t monitor their health as seriously as they should. While a shortage of geriatricians has been noted nationwide, URMC has one of the largest groups of geriatricians and geriatric specialists in any medical community in the country.

Your access to health care is as close as URMC, offering a menu of services at several hospital settings, including the VA Hospital in Canandaigua, in senior housing, and in your community.

Depression Causes and effects

Depression Causes and Effects

Depression causes and effects vary from person to person. Depression is a mood disorder that involves a persistent feeling of sadness and loss of interest. It is different from the mood fluctuations that people regularly experience as a part of life. Major life events such as bereavement or the loss of a job can lead to depression.

The persistent feeling of sadness or loss of interest that characterizes major depression can lead to a range of behavioral and physical symptoms. These may include changes in sleep, appetite, energy level, concentration, daily behavior, or self-esteem. Depression can also be associated with thoughts of suicide.

Also called a major depressive disorder or clinical depression, it affects how you feel, think, and behave and can lead to a variety of emotional and physical problems. You may have trouble doing normal day-to-day activities, and sometimes you may feel as if life isn’t worth living.

Depression is an ongoing problem, not a passing one. It consists of episodes during which the symptoms last for at least 2 weeks. Depression can last for several weeks, months, or years.

The Many Origins of Depression

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There are several forms of depression. Below are some of the most common types.

Major depression

A person with major depression experiences a constant state of sadness. They may lose interest in activities that they used to enjoy.

Treatment usually involves medication and psychotherapy.

Persistent depressive disorder

Also known as dysthymia, persistent depressive disorder causes symptoms that last for at least 2 years. A person with this disorder may have episodes of major depression as well as milder symptoms.

Bipolar disorder

Depression is a common symptom of bipolar disorder, and research shows that people with this disorder may have symptoms around half of the time. This can make bipolar disorder hard to distinguish from depression.

Psychotic depression

Some people experience psychosis with depression. Psychosis can involve delusions, such as false beliefs and a detachment from reality. It can also involve hallucinations — sensing things that do not exist.

Postpartum depression

After giving birth, many women experience what some people call the “baby blues.” When hormone levels readjust after childbirth, changes in mood can result. Postpartum depression, or postnatal depression, is more severe.

There is no single cause for this type of depression, and it can persist for months or years. Anyone who experiences ongoing depression after delivery should seek medical attention.

Major depressive disorder with seasonal pattern

Previously called seasonal affective disorder, or SAD, this type of depression is related to the reduction in daylight during the fall and winter. It lifts during the rest of the year and in response to light therapy. People who live in countries with long or severe winters seem to be affected more by this condition.

Physical symptoms- The physical symptoms of depression include:

moving or speaking more slowly than usual
changes in appetite or weight (usually decreased, but sometimes increased)
constipation
unexplained aches and pains
lack of energy
low sex drive (loss of libido)
changes to your menstrual cycle
disturbed sleep – for example, finding it difficult to fall asleep at night or waking up very early in the morning

Social symptoms- The social symptoms of depression include:

avoiding contact with friends and taking part in fewer social activities
neglecting your hobbies and interests
having difficulties in your home, work, or family life

Severities of depression- Depression can often come on gradually, so it can be difficult to notice something is wrong. Many people try to cope with their symptoms without realizing they’re unwell. It can sometimes take a friend or family member to suggest something is wrong.

Doctors describe depression by how serious it is:

mild depression – has some impact on your daily life
moderate depression – has a significant impact on your daily life
severe depression – makes it almost impossible to get through daily life; a few people with severe depression may have psychotic symptoms

Grief and depression- It can be difficult to distinguish between grief and depression. They share many of the same characteristics, but there are important differences between them.

Grief is an entirely natural response to a loss, while depression is an illness.

People who are grieving find their feelings of sadness and loss come and go, but they’re still able to enjoy things and look forward to the future.

In contrast, people who are depressed constantly feel sad. They find it difficult to enjoy anything or be positive about the future.

The symptoms of depression can include:

a depressed mood
reduced interest or pleasure in activities once enjoyed
a loss of sexual desire
changes in appetite
unintentional weight loss or gain
sleeping too much or too little
agitation, restlessness, and pacing up and down
slowed movement and speech
fatigue or loss of energy
feelings of worthlessness or guilt
difficulty thinking, concentrating, or making decisions
recurrent thoughts of death or suicide, or an attempt at suicide
Feelings of sadness, tearfulness, emptiness, or hopelessness
Angry outbursts, irritability or frustration, even over small matters
Loss of interest or pleasure in most or all normal activities, such as sex, hobbies, or sports
Sleep disturbances, including insomnia or sleeping too much
Tiredness and lack of energy, so even small tasks take extra effort
Reduced appetite and weight loss or increased cravings for food and weight gain
Anxiety, agitation, or restlessness
Slowed thinking, speaking, or body movements
Feelings of worthlessness or guilt, fixating on past failures or self-blame
Trouble thinking, concentrating, making decisions, and remembering things
Frequent or recurrent thoughts of death, suicidal thoughts, suicide attempts, or suicide
Unexplained physical problems, such as back pain or headaches

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Diagnosis

If a person suspects that they have symptoms of depression, they should seek professional help from a doctor or mental health specialist. A qualified health professional can rule out various causes, ensure an accurate diagnosis, and provide safe and effective treatment.

They will ask questions about symptoms, such as how long they have been present. A doctor may also conduct an examination to check for physical causes and order a blood test to rule out other health conditions.

What is the difference between situational and clinical depression? Find out here.

Tests

Mental health professionals often ask people to complete questionnaires to help assess the severity of their depression.

The Hamilton Depression Rating Scale, for example, has 21 questions. The scores indicate the severity of depression among people who already have a diagnosis.

The Beck Depression Inventory is another questionnaire that helps mental health professionals measure a person’s symptoms.

Is it curable?

While there is no cure for depression, there are effective treatments that help with recovery. The earlier treatment starts, the more successful it may be.

Many people with depression recover after following a treatment plan. Even with effective treatment, however, a relapse may occur.

To prevent relapse, people who take medication for depression should continue with treatment — even after symptoms improve or go away — for as long as their doctor advises.

Find some tips to help prevent depression from returning.

Triggers

Triggers are emotional, psychological, or physical events or circumstances that can cause depression symptoms to appear or return.

These are some of the most common triggers:

Stressful life events, such as loss, family conflicts, and changes in relationships.
Incomplete recovery after having stopped treatment too soon
Medical conditions, such as obesity, heart disease, and diabetes.

Risk factors

Some people have a higher risk of depression than others.

Risk factors include:

experiencing certain life events, such as bereavement, work issues, changes in relationships, financial problems, and medical concerns
experiencing acute stress
having a lack of successful coping strategies
having a close relative with depression
using some prescription drugs, such as corticosteroids, some beta-blockers, and interferon
using recreational drugs, such as alcohol or amphetamines
having sustained a head injury
having had a previous episode of major depression
having a chronic condition, such as diabetes, chronic obstructive pulmonary disease (COPD), or cardiovascular disease
living with persistent pain

There’s no single cause of depression. It can occur for a variety of reasons and it has many different triggers.

For some people, an upsetting or stressful life event, such as bereavement, divorce, illness, redundancy, and job or money worries, can be the cause.

Different causes can often combine to trigger depression. For example, you may feel low after being ill and then experience a traumatic event, such as a bereavement, which brings on depression.

People often talk about a “downward spiral” of events that leads to depression. For example, if your relationship with your partner breaks down, you’re likely to feel low, you may stop seeing friends and family and you may start drinking more. All of this can make you feel worse and trigger depression.

Some studies have also suggested that you’re more likely to get depression as you get older and that it’s more common in people who live in difficult social and economic circumstances.

Stressful events- Most people take time to come to terms with stressful events, such as bereavement or a relationship breakdown. When these stressful events occur, your risk of becoming depressed is increased if you stop seeing your friends and family and try to deal with your problems on your own.

Personality- You may be more vulnerable to depression if you have certain personality traits, such as low self-esteem or being overly self-critical. This may be because of the genes you’ve inherited from your parents, your early life experiences, or both.

Family history- If someone in your family has had depression in the past, such as a parent or sister or brother, it’s more likely that you’ll also develop it.

Giving birth- Some women are particularly vulnerable to depression after pregnancy. The hormonal and physical changes, as well as the added responsibility of a new life, can lead to postnatal depression.

Loneliness- Feelings of loneliness, caused by things such as becoming cut off from your family and friends can increase your risk of depression.

Alcohol and drugs- When life is getting them down, some people try to cope by drinking too much alcohol or taking drugs. This can result in a spiral of depression. Cannabis can help you relax, but there’s evidence that it can also bring on depression, particularly in teenagers.

“Drowning your sorrows” with a drink is also not recommended. Alcohol affects the chemistry of the brain, which increases the risk of depression.

Illness- You may have a higher risk of depression if you have a longstanding or life-threatening illness, such as coronary heart disease or cancer. Head injuries are also an often under-recognized cause of depression. A severe head injury can trigger mood swings and emotional problems.

Some people may have an underactive thyroid (hypothyroidism) resulting from problems with their immune system. In rarer cases, a minor head injury can damage the pituitary gland, which is a pea-sized gland at the base of your brain that produces thyroid-stimulating hormones.

This can cause a number of symptoms, such as extreme tiredness and a lack of interest in sex (loss of libido), which can, in turn, lead to depression.

Depression Causes

It’s not known exactly what causes depression. As with many mental disorders, a variety of factors may be involved, such as:

Biological differences. People with depression appear to have physical changes in their brains. The significance of these changes is still uncertain, but may eventually help pinpoint causes.
Brain chemistry. Neurotransmitters are naturally occurring brain chemicals that likely play a role in depression. Recent research indicates that changes in the function and effect of these neurotransmitters and how they interact with neurocircuits involved in maintaining mood stability may play a significant role in depression and its treatment.
Changes in the body’s balance of hormones may be involved in causing or triggering depression. Hormone changes can result in pregnancy and during the weeks or months after delivery (postpartum) and from thyroid problems, menopause, or a number of other conditions.
Inherited traits. Depression is more common in people whose blood relatives also have this condition. Researchers are trying to find genes that may be involved in causing depression.

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Vastu Shastra

Vastu Shastra unifies the science, arts, astrology, and astronomy. It can also be said as an ancient mystic science. for designing and building. Vastu Shastra helps us to make our lives better and will secure from things going wrong.

Vastu is an ancient Indian science of architecture and buildings which helps in making a congenial setting or a place to live and work in a most scientific way taking advantage of the benefits bestowed by nature, its elements, and energy fields for enhanced health, wealth, prosperity, and happiness.

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Writing about Vastu Shastra was in the back of my mind, the purpose of writing is to clear the fears in the mind of the people about the misconception of Vastu Shastra and its tenets, the fear created by traditional consultants by threats of destruction, death, disease, and miserable life.

If Vastu Shastra is called, science then there have to be logical answers to all the tenets; well I will try to clear the fears in the mind of people, identify the problems Vastu is facing in the present-day context, and to give a solution.

Vastu Shastra has fascinated some and irritated others but it has intrigued everybody. This ancient science deals with architecture at the material and psychological levels. Its tenets have a strong scientific and even sociological basis.

There is a wealth of information in Vastu Shastra that only serious study can unearth. But it should not be forgotten that the tenets – the do’s and don’ts – were written in much simpler times.

In any writing on Vastu Shastra, one must first ponder the fact that the person who discovered, studied, and compiled the tenet of Vastu Shastra has almost eluded the pages of history.

Among several scattered works in Sanskrit literature on Vastu Shastra, a few treatises give comprehensive information defining Vastu as “anywhere where immortals and mortals live’ and dealing with all facets of god’s and men’s dwellings, from the choice of the site to the iconography of the temple walls; also village layouts and construction techniques.

An outstanding example of a comprehensive text on Vastu Shastra the Mayamatam. Written sometime between the 11th & 12th centuries. The content of the Mayamatam are much more tightly structured and systematic than other preceding and encyclopedic text such as the “Manasollasa or the Samaranganasutradhara other better-known treatises on architecture and iconography are the Mansara and the Kamikagama both of which are particularly akin to the Mayamatam.

The truth is that the original Vastu script is lost and all modern available text is an only compilation, this has made Vastu a victim of unscrupulous interpretation. I am not saying that all modern Vastu gurus are mouthpieces and can only tell you what you have to do and what happens if you don’t.

The majority of them cannot answer the important question – why? Most Vastu gurus are non-professional and cannot possibly give any scientific explanation. They might ask this question “All this talk about science is fine but can Vastu Shastra be applied totally to an urban home or blocks of an apartment?

Yes and no—it’s impossible to adhere to Vastu Shastra completely in a city mainly because of congestion. If Vastu asks you to leave a particular direction open and there might be a tall building standing there: moreover an apartment in a city might not adhere to Vastu tenets so go to micro-level make adjustments in interiors as the exterior cannot be changed.

Each house has eight directions that are, north, south, east, west, north-east, north-west, south-east, and south-west and if Vastu Shastra tenets are followed in the house it will definitely solve a lot of problems of city dwellers so concentrate on your interiors.

As Vastu Shastra tenets are based on four elements of natural solar energy, the magnetic field of the earth, wind energy, and gravitational force, out of the above four first two are directly connected to an individual’s mental and physical health directly, the other two are connected to the architectural part of the house.

“One thing you should keep in mind is that Vastu is only an attempt at raising your quality of life. Quality of life depends on your physical and mental wellbeing and financial standing”.

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In this hi-tech age of cellular phones and cyberspace, the seemingly superstitious doctrines of Vastu sound ridiculous. It is easy to disbelieve such rules as Sleep with your head towards the South. A person who vehemently opposes such prescriptions may be going home and wondering, ‘Well if that is going to make me prosper- why not?’

And that is the greatest misconception about Vastu. “Vastu does not promise prosperity; it only suggests that one should live in tune with nature; so that one can be healthy; think positively; act wisely & ultimately succeed. There is no substitute for hard work!”

Most Vastu experts tend to exploit the laymen’s ignorance demanding mind-boggling consultancy fees and suggest changes in the layout that are often impossible to implement. As a result, most people dread the very idea of bringing a Vastu consultant ‘What if he says that nothing is as per Vastu? What if he tells us to demolish the total house? What if he says that the family will never prosper in this house?

Here I will try to clear all the misconception about Vastu Shastra with these notes and also by answering frequently asked questions and telling the facts about Vastu Shastra:

Can Vastu Shastra be adapted to contemporary constraints?

If Vastu Shastra is not followed in totality, can there be a compromise?

Would compromise yield an effective result?

Vastu Shastra, the ancient Indian science of structure is popularly believed to promise prosperity. Though most Vastu tenets are presented as superstition, they are actually obtained from a sound scientific theory. Unfortunately, the original text no longer exists and subsequent versions may have misrepresented certain aspects of the original. Besides in the modern context, several questions arise.

Is the science relevant to urban life?
Can it be adapted to contemporary constraints?
If it is not followed in totality, can there be a compromise?
Would the compromise yield an effective outcome?

Vastu Shastra the science of structures helps you unearth the wealth of information that lies behind the seemingly redundant applications. It is designed to be a comprehensive and practical guide to understanding the ‘Vastu tenets, without the attached misconceptions. For instance, Vastu Shastra cannot be linked directly with prosperity.

But if you follow the rules, you will think positively, act wisely, and work effectively so can prosperity be far behind?

Vastu Shastra prescribes energy-efficient architecture, in the sense that, for Indian conditions, the northeast is to be kept open as this is the direction of maximum positive energy. The southwest is the direction of the setting sun when it emits maximum negative energy.

Thus, the southwest is to be kept heavy, so that it will block the negative energy. The positive and negative directions will be different for the various countries, as these will depend on latitudinal and longitudinal locations, wind direction, and sun path.

There is a very important aspect of Vastu Shastra and that is health. The energies of the nature that is, Sun and Magnetic affect specific parts of the brain, and if a person spends considerable time of the day in an environment that is not well guarded against negative energies it might affect adversely, e.g. sitting in the harsh sun for a full day.

There are four factors that influence Vastu Shastra: – Solar energies or sun energies, which contribute to at least 40% of Vastu Shastra tenets. This high-intensity rays dispense negative and positive rays, this negative radiation affects the human body depending on its intensity, the more closer you are to the equator you are more exposed to radiation from Sun adversely affecting ones physical and /or mantel health.

People exposed to less radiation that is, staying more towards any pole is healthier and hence prosperous. The magnetic field of the earth forms 45% of the tenets of Vastu Shastra. This ancient Indian science is still used to heal people, as everybody knows, blood contains hemoglobin full of iron and magnet can affect its circulation.

Gravitational force about 5-6 % of Vastu Shastra tenets in the modern context as due to the advancement of science and technology houses and buildings can be constructed defying this force.

Wind energies are hardly harnessed to create a microclimate in the house we now are more and more dependent on artificial ventilation systems e.g.fans air conditioners and coolers. Also due to modern technology, today’s structures are capable of withstanding the heaviest wind force.

Many experts say that there is one more factor in Vastu Shastra which I feel is not at all in our control and that is Cosmic rays that are, astrology.

Well this science does not have any part of to play in Vastu Shastra but they support each other that is, if your astrological chart is strong and if you are placed as per Vastu you will get a boost in your life and if your chart is weak Vastu Shastra will help to reduce its effect.

It will help you to overcome problems with ease. Hence it would be right to state ‘Vastu Shastra acts as a vitamin pill to support one’s astrological chart’. Before I end the chapter a word about prosperity. Vastu talks about prosperity. I see a very simple reason. A healthy body leads to a healthy mind, and a healthy mind to higher efficiency levels, which I believe, should result in prosperity.

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To understand Vastu Shastra we have to put almighty god aside when you question something like say the existence of god and you do not get an answer. It does not mean that there is no answer but it means that the answer is elusive. But for Vastu Shastra, a professional from the field of real estate can do extensive research and get some answers and also logically analyze reasons for many tenets of Vastu Shastra.

Unfortunately, people who have taken the responsibility of preaching this science do not know about science. In fact, most of them think bringing science into Vastu is foolish & unreligious.

Bringing science into Vastu would steal them of their chief source of income, because of this Vastu Shastra; the science of structure has not been accepted by all, as it should have been. People are afraid of thinking that they might have to incur unwanted wrath of god or extra expenses if they don’t follow or follow Vastu tenets. But it is not so.

It is impossible to adhere to Vastu completely in a city mainly because of congestion. If Vastu asks you to block a particular direction, there might be a beautiful park or garden in that direction. Moreover, the flat culture does not permit the proper practice of Vastu Shastra.

So what I suggest, go to the micro-level. Make adjustments in the interiors and enjoy the benefit of Vastu Shastra. Of course, Vastu does talks about accidents, health problems, and prosperity. One must understand that this is used as warnings and baits.

And if these threats and promises are not written in Vastu, this would not have survived all these years. Superstitions are Vastu Shastra safety mechanisms, which ensured that generations that came and went left the science intact.

Let us see some examples of how it migrated, our elders propagated this Vastu in a very simplified way.

1) It is said in Hindu Culture that when a person dies his head is to be kept in the north and feet in the south, this implies that an alive person should never keep his head in the north as this being the direction of a dead body.

2) Our elders have always told us to buy the property of the person who is prospering and selling the property to shift or buy a better or bigger property. This directly means that by default the property could be as per Vastu tenets and hence chances are that the buyer may also prosper in there.

3) When we place our Kumbh in the new house, it is always kept on the kitchen platform at the place of drinking water, as this is the direction of god. That is northeast, and also is a positive magnetic and solar direction.

4) Surya namaskar that is, morning prayer is done facing east so as to get maximum positive solar energy.

5) When we go to see a new house, elders always tell us that the main door of the house should face the rising sun that is, east of the main door faces east chances are that there would be a bedroom that is southwest or south of the house making the house more Vastu compliant.

People always prefer east-west opening houses as wind direction in India is southwest in monsoon and northeast in summer and winter. So if you start analyzing the preaching of our elders in context to Vastu a satisfactory answer can be found and probably if this thing spreads all around the world this could be India’s greatest contribution to science after the discovery of zero.