Home Exercise for All-I

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When people think about working out to lose weight, they often assume that to mean strenuous cardio and resistance training at the gym. But what if you are not ready to commit to a gym membership or simply can’t afford one? Fortunately, there are still ways to lose weight and build muscle in the comfort of your own home. If performed correctly and consistently, home workouts can be every bit as effective as a gym workout.

Each of the recommended routines focuses on strength training. The rationale for this is simple: building muscle through strength training helps to boost your metabolism and burn fat. While you will want to eventually incorporate cardio into your workout, start by getting the basics correct. By seeing and feeling the results early on, you will be more likely to keep with the program over the long term.

The simplest way to work out at home is to use your own body. There are a variety of effective body weight exercises that can help you build strength, endurance and burn calories. The downside is that, without added resistance, it’s tough to work hard enough to really challenge your body and burn calories. By going from one exercise to the next, without little or no rest, you keep your heart rate up, burn more calories and get the most out of your exercise time.

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Click here for Body weight Exercises you can do at home-

You’ve probably heard people say things like, “You don’t need any equipment to have a great workout,” and “You can do these bodyweight exercises anywhere,” a hundred times. And honestly that’s great news because getting to the gym every day isn’t always a reality. But it’s not just a question of convenience (although, yes, they are convenient).

While you might think of strength training as requiring heavy weights and maybe some grunting (for good measure), the truth is that your body is itself a fantastic piece of workout equipment. Just by using the weight of your body and the power of gravity, you can build muscle, burn fat, and get an honest-to-goodness great workout. You just have to know the most effective way to put your body to work—for your body.

Keep these 53 handy moves in your at-home arsenal to work up a sweat anytime, anywhere. There are some effective bodyweight exercises for biceps and your entire upper body, as well as moves for your lower body and your core. And they aren’t just bodyweight exercises to build muscle—there are plenty of cardio-focused moves, too, which will get your heart rate up so you’re burning calories while working your muscles.

Create your own time table of a week mixing following  exercises daily so that all are included in weekly program. We are sure you will always remain slim, healthy with toned body.

Start by adding one or two of these exercises to your routine. You can then mix it up as you get stronger, creating workouts of six to seven exercises of your choice (focusing on the upper body, lower body, overall body, or core).

Create your own bodyweight workouts with these exercises—know them, love them, crush them.

Squats –

  • Stand with your feet about shoulder-width apart and slightly turned out with your weight in your heels.
  • Hinge your hips to sit your butt back and bend your knees until your thighs are parallel to the ground.
  • Drive through your heels to stand back up straight. Squeeze your butt and keep your core tight as you stand.

Reverse lunges –

  • Start standing with your feet about shoulder-width apart.
  • Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
  • Push through your right heel to return to standing.
  • Repeat on the other side.

Lateral Leg Raises –

  • Start standing with your feet about shoulder-width apart.
  • Step backwards with your left foot, landing on the ball of your foot and bending your knees to create two 90-degree angles.
  • Push through your right heel to return to standing.
  • Repeat on the other side.

Marching Glute Bridge –

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
  • Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
  • Lift your left foot off the ground to repeat on the other side.

Spider-man Mountain Climbers –

  • Lie faceup on your mat with your knees bent and feet flat on the floor. Lift your hips off the mat into a bridge.
  • Keeping your right knee bent, lift your right foot off the floor. Try to keep your hips still.
  • Hold for five seconds. Slowly lower your right foot to the ground but keep your hips lifted.
  • Lift your left foot off the ground to repeat on the other side.

Skater Hops –

  • Starting at the left of your space, squat slightly then jump to the right as far as you can.
  • Land on your right foot and try not to touch your left foot down.
  • Jump back across to land on your left foot.

Donkey Kicks –

  • Start on all fours.
  • Pull your right knee toward your chest, keeping your foot flexed.
  • Then, kick your right leg up behind you and toward the sky, then back down, keeping your knee bent and foot flexed.
  • Repeat on the other side.

Standing Oblique Crunches –

  • Stand with your feet hip-width apart and hands behind your head and elbows wide.
  • Lift your left knee toward your left elbow while you bend your torso up and over to the left.
  • Repeat on the other side.

Single-leg Glute Bridges –

  • Lie on your back with your knees bent and feet flat on the floor.
  • Lift your left leg straight up above you, toes pointing at the ceiling. Your left knee should be directly over your left hip.
  • Raise your hips and lower them back to the ground, keeping your leg in the air.
  • Repeat on the other side.

Donkey Whips –

  • Start on all fours.
  • Lift your right leg, extending it behind you.
  • Swing your right leg to the right side and then back to center.
  • Repeat on the other side.

Curtsy Lunges with Side Kick –

  • Stand tall with your feet hip-width apart.
  • Step your left leg diagonally behind your right leg and bend your knees to lower into a lunge.
  • Push through your right heel to stand, and sweep your left leg out to the side.
  • Repeat on the other side.

Wide-Grip Push-ups –

  • Start in a high plank position with your hands flat on the floor a little bit wider than shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can.
  • Push back up to start.

Froggers –

  • Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
  • Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
  • Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

High Knees –

  • Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
  • Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
  • Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Plank Jacks –

  • Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
  • Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
  • Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Side Lunges –

  • Stand with your legs wider than hip-width apart, knees bent, and upper body hinged slightly forward.
  • Place your hands on the ground in front of you, then jump your straight legs back into a high plank.
  • Jump your feet to the outsides of your hands and bring your hands toward your chest to return to the starting position.

Side Step Squats  –

  • Stand tall with your feet together and hands on your hips.
  • Step your right foot to the right, so your feet are just wider than shoulder-width apart.
  • Drop your butt back and bend your knees to lower into a squat.
  • Straighten your knees and bring your foot back to the starting position.
  • Repeat on the other side.

Lateral Plank Walks –

  • Start in a high plank with your shoulders above your wrists and abs tight.
  • Step your right foot and right hand to the right, immediately following with your left foot and left hand. Take a few “steps” in one direction, then walk in the opposite direction.

Forward to Reverse Lunges –

  • Stand with your feet hip-width apart.
  • Step forward with your left foot into a forward lunge, with both knees bent so that your knees so that the front thigh is parallel to the floor and the back knee is about two inches from the floor.
  • Push off your front foot, hover your foot as you stand straight up, and immediately step back into a reverse lunge.
  • Drive through your front foot to stand back up.

Push-ups –

  • Start in a high plank position with your hands flat on the floor about shoulder-width apart, wrists under shoulders.
  • Keeping your body in one long line, bend your arms and lower yourself as close to the floor as you can. Your elbows should be at about a 45-degree angle to your torso.
  • Push back up to start.

Jump Squats –

  • Stand with your feet slightly wider than hip-distance apart.
  • Sit your butt back and bend your knees to drop into a squat, keeping your chest upright.
  • Jump up into the air as high as you can and straighten out your legs.
  • Land back on the floor with soft knees.

Forward Lunges –

  • Stand with your feet together.
  • Take a big step forward with your right foot. Bend your right leg until your front thigh is parallel to the floor and your back knee is just barely touching the floor.
  • Push up through your back front heel to return to the start position.
  • Repeat on the other side.

Plank Ups –

  • Start in a high plank. Bend one arm to bring the elbow and forearm to the floor.
  • Bring the other arm down so you are in a forearm plank.
  • Push back up to the start position, placing each hand where your elbows were.
  • Repeat this pattern, alternating which side you lower first with each rep.

Squat Jacks –

  • Start standing with your feet together, hands at your chest.
  • Jump your feet out and sit back into a small squat.
  • Jump your feet back together to return to standing.

Extended Leg Pulses –

  • Bring your right knee to your chest and extend the right leg to the ceiling. Keep your left leg extended and off the floor about 3 to 5 inches.
  • Interlace your fingertips behind your right knee.
  • Using your abs (not your hands), pulse your upper body up 3 to 5 inches. Make sure your low back stays planted firmly on the floor.
  • Repeat on the other side.

Hip Bridges –

  • Start lying flat on your back, your knees bent and your heels a few inches away from your butt. Your feet should be about hip-distance apart.
  • Lift your hips up, then lower them back to the ground.

Fire Hydrants –

  • Start on all fours.
  • Lift your right leg to the side, keeping your knee bent, until your knee reaches hip height.
  • Lower to start, hovering your knee above the ground.
  • Repeat on the other side.

Power Lunges –

  • Stand with your feet hip-width apart.
  • Lunge back with your right foot, bending both knees 90 degrees.
  • Straighten your left leg and jump into the air while driving your right knee up in front of your body.
  • Immediately lower your right foot back into a lunge.
  • Repeat on the other side.

One-legged Balance Taps –

  • Stand with your feet together, arms straight at your sides.
  • Slowly hinge forward at the hips, keeping your back flat as you lift your right leg out straight behind you and reach your right arm down toward the floor.
  • At the bottom of the movement, your torso and right leg should be almost parallel to the floor.
  • Keeping your core tight, stand up straight, keeping the right leg straight (and keeping the weight in your left foot).
  • Repeat on the other side.

Trunk Rotations –

  • Start in a high plank with your core engaged.
  • Bring your left knee underneath your body toward your right elbow by twisting your torso slightly.
  • Repeat the movement alternating sides.

Plie Squat Pulses with One Foot Raised –

  • Start standing with your feet wide and your toes slightly turned out.
  • Bend your knees into a slight squat and lift your left heel so you’re on your toes. Keep your right foot flat on the ground.
  • Lower your butt a few inches toward the ground while keeping your chest up. Continue pulsing up and down.
  • Repeat on the other side.

Single-leg Kickbacks –

  • Start on all fours with your knees under your hips and hands under your shoulders.
  • Lift your left leg and flex your foot as you kick it back behind you and straighten your leg.
  • Return to start.
  • Repeat on the other side.

Burpees –

  • Stand with your feet shoulder-width apart, arms by your sides.
  • Bend your knees and reach forward to place your hands on the floor.
  • Kick your legs straight out behind you and immediately lower your entire body down to the ground, bending at the elbows.
  • Use your arms to quickly push your body back up and hop your legs back under your body.
  • Jump straight up into the air, reaching your arms overhead. End with your knees slightly bent.

Single-leg Reach and Jumps –

  • Stand with feet hip width apart, hands at your sides.
  • Hinge at your hips and bend your knees to extend your left leg behind you (no higher than your hips) as you reach your left arm to ground about a foot ahead of where your left foot was.
  • Drive your left knee up to return to an upright position, and hop on your right foot.
  • Repeat on the other side.

 Plank Taps –

  • Start in a high plank with your feet hip-width apart.
  • Tap each hand to the opposite shoulder while engaging your core to keep the hips as still as possible.

Side Kicks –

  • Stand next to a wall, far enough away so that you can bend your torso forward and press your palms against it, elbows bent.
  • Place both hands on the wall. Lift your right leg off the ground, parallel to the floor.
  • Bring your right knee in toward your right elbow. Then, flex your foot and kick the leg back out straight to the parallel position.
  • Repeat on the other side.

Bear Planks –

  • Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
  • Lift your knees just a few inches off the ground. Use your core to balance and keep your back flat.
  • Slowly tap your hand to your opposite knee. Repeat, alternating sides.
  • Keep your torso still and try not to twist your body.

Bicycle Crunches –

  • Sit on floor with your knees bent, feet lifted, and your hands behind head.
  • Keep your chest up and back straight as you lean back to engage your abs.
  • Twist to bring your right elbow to your left knee, straightening your right leg.
  • Alternate sides with control.

Forearm Side Planks Twists –

  • Start in a forearm side plank on your left side with your left elbow on the floor below your shoulder.
  • Place your right arm behind your head.
  • Rotate your torso toward the floor, bringing your right elbow to meet your left hand.
  • Repeat on the other side.

Alternating Knee-to-Chests –

  • Lie on your back and extend one leg out a few inches off the ground. Hold the opposite knee into your chest.
  • Switch legs, bringing your nose to the knee that is in toward your chest each time.
  • Keep your lower back down, head lifted off the ground, and abs engaged.

Single-Leg Walk Out to Push-ups –

  • Start with your feet hip-width apart, hands at sides. Lift your left leg slightly off the ground.
  • Bend at your hips to reach hands to floor and crawl out to a high plank, keeping your left leg hovering off the ground.
  • With shoulders over wrists and abs engaged, do a push-up.
  • Crawl your hands back to your feet and stand.
  • Repeat on the other side.

Diamond Push-ups –

  • Start in a high plank. Walk your hands together so that your thumbs and forefingers form a triangle.
  • Bend your elbows to lower your chest and torso toward the floor and then push back up.

Plank With T-Rotations –

  • Start in a high plank with your feet hip-distance apart.
  • Now rotate your entire body to the right into a side plank with your shoulder above your wrists.
  • Extend your right arm to the ceiling and continue to drive your hips up.
  • Return to center position, then repeat on the opposite side.

Bird Dog Crunches –

  • Start on your hands and knees in tabletop position with your wrists above your shoulders and your knees below your hips.
  • Inhale and extend your right arm forward and left leg back, maintaining a flat back and keeping your hips in line with the floor.
  • Squeeze your abs and exhale as you draw your right elbow to your left knee.
  • Extend back out to start.

Down Dog Abs –

  • Start in down dog and lift your right leg into the air. This is your down dog split position (also known as three-legged down dog).
  • Bring your right knee under your torso. Pause then extend your right leg back to down dog split.
  • Now bring your right knee to meet your right elbow. Pause then extend your right leg back to down dog split.
  • Finally, bring your right knee across your torso to meet your left elbow. Pause then extend right leg back to down dog split.
  • Repeat the same sequence on the other side.

Side Plank Dips –

  • Start in a side plank, with your left foot stacked on top of your right and your body in a straight line.
  • Drop your hips toward the floor and raise back to starting position (or a little higher, if you can).
  • Repeat on the other side.

Mountain Climbers –

  • Start in a high plank and draw your right knee under your torso, keeping your toes off the ground.
  • Return your right foot to the starting position.
  • Switch legs and bring your left knee under your chest. Keep switching legs as if you’re running in place.

Plank Hops –

  • Begin in a high plank with your feet together.
  • Tighten your abs and jump your feet to the right, bringing your knees toward your right elbow.
  • Jump your feet back to plank and repeat on the other side.

Side Plank Rotations with Kick –

  • Start in a high plank with your shoulders over wrists, abs engaged, and glutes tight.
  • Lift your left foot and kick it under your torso toward the right side of your body. At the same time, reach your right hand to touch your left foot, balancing on your left arm and right leg.
  • Repeat on the other side.

V-Ups –

  • Lie faceup with your arms and legs extended and resting on the floor.
  • Keep your abs tight and lift your hands and feet to meet over your torso, rolling your core as you sit up.
  • Lower your arms and legs back to the floor.

Dead Bugs –

  • Lie on your back with your arms at shoulder level raised toward the ceiling. Bring your legs up into tabletop position (knees bent 90 degrees and stacked over your hips).
  • Slowly extend your right leg out straight, while simultaneously dropping your left arm overhead. Keep both a few inches from the ground.
  • Bring your arm and leg back to the starting position.
  • Repeat on the other side, extending your left leg and your right arm.

Sit-Ups to Twists –

  • Lie on your back with your knees bent and feet flat to the floor.
  • Place your hands behind your head, engage your core and do a full sit-up. At the top of the sit-up, bring your right elbow to your left knee and twist your body toward that side.
  • Lower back down to start.
  • Repeat this movement alternating sides each time.

Jumping Lunges –

  • Start in a lunge with your left leg forward, hands at your sides. Bend both knees to 90 degrees, keeping your abs tight and back straight.
  • Swing arms to propel your body up, straightening your legs. Land back in a lunge and continue jumping.
  • Repeat on the other side.

 

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It’s no secret that squeezing in exercise around your work, family and social commitments is sometimes tricky to pull off. But it doesn’t have to be that way. Little exercises done here and there still add up to burn calories and make you stronger. And you don’t have to buy equipment, change your schedule or even sweat. Just do this easy home workout throughout the day.

Each one takes a minute or two; by nightfall, you’ll have worked your whole body. So start your transformation—today.

Beginners workout – In this beginner’s workout plan, you will focus on the large muscles that provide you stability and core strength. You won’t need any special equipment. You can do the exercises together in one workout session or split them up throughout the day. ​Take your time with the exercises and modify them to fit your needs.

Total Body Strength for Beginners – 

Precautions: See your doctor before trying this workout if you have any injuries, illnesses or other conditions.

Equipment Needed: Light-medium dumbbells, an exercise ball or chair, and a mat.

How-To Tips:

  • Begin with a 5- to 10-minute warm-up of light cardio (walking in place, etc.)
  • Perform 1 set of 12 reps of each exercise.  For the weighted exercise, choose a weight that allows you to complete 12 reps. The last rep should be difficult, but not impossible.
  • For more challenge, try Total Body Strength 3 which contains more difficult exercises.
  • Do this workout 1 to 3 non-consecutive days a week, taking at least one day of rest between workouts.

Assisted Lunges – 

To perform the assisted lunge, stand in split stance, feet about 3 feet apart using a chair or wall for balance. Keeping torso straight, bend knees and lower body towards the floor without allowing front knee to bend over the toe (you should see the tip of your shoe). Push through the heel to come back up without locking the knees.

Repeat for 1 set of 12 reps and then repeat the series with the other leg forward.  If this bothers your knees, consider alternatives to lunges.

Bird Dog – 

For the bird dog, negin on hands and knees with the back straight and the abs pulled in. Lift the right arm up until it is level with the body and, at the same time, lift the left leg up and straighten it until it is parallel to the floor. Hold for several seconds, lower and repeat on the other side, this time lifting the left arm and right leg.

Continue alternating sides for 12 reps (1 rep includes both the right and left sides).

Seated triceps Extension – 

To perform triceps extensions, sit on a ball or chair and hold a light-medium dumbbell or medicine in both hands (hold on the top of the weight) with arms extended overhead, elbows next to ears, arms straight. Bend elbows and slowly lower weight behind you until elbows are at 90 degrees–keep the elbows in and right next to ears. Contract the back of the arms to extend the arms.

Repeat for 1 set of 12 reps.

Floor Squats with a ball – 

Stand with feet wider than shoulders and place hands on an exercise ball. Roll the ball out as you bend your knees, lowering the hips into a squat.  Keep the abs in, the back straight and make sure you keep the knees behind the toes as you squat. Stand back up as you roll the ball in, squeezing the glutes (avoid locking the knees).

Repeat squats for 1 set of 12 reps.

Wall Pushup – 

For a wall pushup, stand a few feet away from a wall or a high stair railing (as shown) and place hands on wall or rail so that they’re just wider than the shoulders. Pull the abs in and, keeping back straight, bend elbows and lower body towards the wall/rail until elbows are at 90-degree angles. Push back to start.

Repeat for 1 set of 12 reps.

One Arm Row – 

Place left foot on a step or raised platform. You can also prop one knee on a weight bench.

Hold a weight in the right hand and prop the left hand on the left thigh for support as you bend over (back flat and abs in), hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. You should feel your lats (the muscles on either side of your back) contracting. Lower the weight.

Repeat for 12 reps before switching sides.

Lateral Raise – 

Stand with feet hip-width apart holding light dumbbells in front of thighs with the palms facing each other. Keep a slight bend in the elbows to protect the joints and lift the arms out to the sides, just to shoulder level. Lower the weights.

Repeat for 1 set of 12 reps.

Hammer Curls – 

Stand with feet about hip-width apart, holding medium dumbbells with the palms facing in. Squeeze the biceps to curl the weights towards the shoulders, keeping the elbows stationary. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.

Repeat for 1 set of 12 reps.

Seated Rotation for Abs – 

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to center and then rotate to the left. Repeat for 12 reps.

Sit with good posture holding a medium dumbbell in front of chest. Keeping the abs contracted, rotate the torso to the right while keeping the hips and legs facing forward. Contract abs to bring the weight back to center and then rotate to the left.

Repeat for 12 reps.

Aim to perform two to three sets involving 10 to 12 repetitions (reps) of each exercise. If you can only do four or six to start, that’s okay. The aim is to perform an exercise so that you are slightly shaky by the final rep. Every week thereafter, aim to increase the reps until you are finally able to do three sets of 12.

  1. While putting away laundry : Do step workouts : Make 5 trips up and down a set of stairs for each load of laundry you put away. At the bottom of each trip, lift the laundry basket up to shoulder height five times.

TARGETS: Cardiovascular system and arm muscles

  1. While your coffee brews – Do a wall sit :

Rest your back, neck and head against a wall, with feet about a foot and a half away, then bend your knees, slide your body toward the ground until your thighs are parallel to it, and hold for 15 seconds. (Work up to 1 minute.)

TARGETS: Thigh and glute muscles

  1. While emptying the dishwasher  – Do squats : Rest your back, neck and head against a wall, with feet about a foot and a half away, then bend your knees, slide your body toward the ground until your thighs are parallel to it, and hold for 15 seconds. (Work up to 1 minute.)

TARGETS: Thigh and glute muscles

  1. While at the sinks to wash your hands – Do standing push-ups :  Stand about 2 feet from a counter and, with your arms at shoulder height, place your palms against it. Keeping your body in a straight line, do 20 standing push-ups.

TARGETS: Chest and arm muscles

  1. While sitting at a desk – Do desk pushes : Sit in a chair pulled very close to a desk. With your palms facing up, place them under the desk and push up as hard as you can—as if you were trying to lift the desk off the ground—for 30 seconds. Rest for 10 seconds, then repeat twice.

WORKS: Upper body

  1. While lying on bed – Do half-bridges : Lie on your back (no pillow), knees bent and feet flat on the bed. Tighten your stomach muscles, squeeze your buttocks and lift your hips, aiming to create a straight line from your knees to your shoulders. Hold for 15 seconds. (Work up to 30 seconds.) Rest for 10 seconds, then repeat 3 times.

WORKS: Glutes, hips, abs and back

  1. While playing with your kids – Do a Plank : Lie facedown on the floor, then push up your body so just your toes and forearms are on the ground. (If that’s too tough, keep your knees on the ground as well.) If your kids are small, let them crawl on top of you or underneath you.

WORKS: Core

MAKE IT FUN: If your kids are older, turn planks into a competition: Who can hold one the longest?

The type of exercise you choose to do is less important than the consistency of your program. But if you are short on ideas, here are five simple workouts to get you started.

  • Dance. Put on some music, grab your kids, your sweetie, or go solo and groove for at 15-30 minutes. If your neighbors see you in the window, give them a few tips about the benefits of easy exercise and invite them to join you.
  • Online workouts. If you want to avoid the gym, exercise at home. It’s easy to do with online workouts. Many of them are free and most offer easy workouts for beginners. Plus you can enjoy the benefit of working out in the privacy of your own living room.
  • Bodyweight training. You don’t need any special gym equipment to burn calories and build stronger muscles. Take 10-15 minutes to do simple strength training activities. Try doing 5 incline push-ups against a wall, 5 chair squats, and 5 walking lunges. If walking lunges are too challenging, then do a set of stationary lunges holding on to a countertop for support. Repeat the sequence 2-3 times. Your arms and legs will get stronger and your body will appreciate the extra activity.
  • Chair Workout. If you are not yet comfortable standing for long periods of time, grab a sturdy chair and complete 10-15 minutes of movement with this workout several times each week.
  • Shadowboxing. If dancing isn’t your cup of tea, take advantage of the latest fitness craze and try shadowboxing at home. No equipment is required for this workout and it helps to decrease stress as well.

In this advanced workout program, you will need a set of resistance bands and an exercise ball. These tools can help further strengthen the muscles used for stability.

To create a balanced exercise program, workout two to three times per week. Be aware that your weight may drop at first but then increase slightly as you build muscle mass. By this stage, your success should be measured not only in pounds and inches but how you feel look and feel.

If ever you reach a plateau, simply increase the intensity or duration of your workout. Your body will respond in kind, putting you back on the fast track to weight loss.

 

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If you enjoy yoga, there are plenty of ways to shake up your usual routine and one is adding new tools to the mix.

Using exercise ball is just one of those options and a great way to give your body a different kind of support to help you increase balance and flexibility.

The stability ball is a great way to get extra support for moves that require endurance and flexibility and it also adds a balance challenge to some poses.

The lack of stability only adds to the workout, firing up different muscles and strengthening the connective tissue that supports the joints of the body.

The size of the ball makes a difference and you may want to use a smaller ball for some movements. Take your time with these moves and use extra support when needed. Always avoid any exercises that cause pain or aggravate any injuries.

Life can get busy, and oftentimes we find ourselves traveling or otherwise unable to get to our preferred health and fitness facility for a workout. Following exercise will help you stay on track, no matter where you find yourself. Using only your own body weight, these versatile moves can help you create a total-body at-home workout that fits your needs and abilities.

Yoga workout on the exercise ball – 

Equipment Needed : An exercise ball and a mat

How to Do Yoga on the Exercise Ball

  • Perform the exercises as shown, completing 1-3 sets of each exercise.
  • Take your time with the moves and prop the ball against the wall or a sturdy surface if you feel wobbly. If you have a step riser, you can also put the ball on that so that it doesn’t move. Some poses are more challenging than others, so use your best judgment and set the ball aside if you need to.
  • Avoid any exercises that cause pain or discomfort.

Rolling Squats with the ball – 

Stand with feet hip-distance apart and the ball in front of you. Tip from the hips, keeping the back straight and abs in and put the hands on the ball. Squat, sending the hips straight back, and, keeping the knees behind the toes, roll the ball out as far as you can, stretching the arms and chest. Inhale and straighten the knees while rolling the ball back in.

Repeat for 10 reps.

Upward facing dog and downward facing dog – 

Put your ball on the mat and come down to your hands and knees with the ball in front of you. Lean your torso into the ball, rolling forward until your hips are centered on the ball, legs straight out behind you. Press your hands into the ball and inhale as you push the chest up and straighten the arms, looking up in an upward facing dog position.

Exhale and roll forward, placing hands on the floor pushing the body up into an inverted v position, arms and legs straight and heels pressing towards the floor, as in a downward dog. Position the ball so that your chest and upper thighs are supported if you can. If the ball is a larger size, you may need to do this move without the ball.

Inhale and move back into up-dog, alternating each for 10 reps.

Downward dog with leg lift to lunge stretch – 

In the downward dog position with the ball supporting the chest and thighs, inhale and lift the right leg straight up until your body is in a straight line.

Hold for one breath, lower the leg and swing it down to the floor, knee next to the ball. Lean your hips into the ball for support and sweep the arms overhead.

Hold for 3-5 breaths then lift the back knee off the floor, using the ball to support the hips. Hold for 3 breaths and repeat the series on the other leg.

Seated spinal rotation – 

Sit on the ball and, if you need more stability, make sure the ball is against a wall. Extend the legs straight out in front, wider than the shoulders, flex the feet and take the arms straight up and out to the sides at shoulder level.

Sit tall and, keeping the back straight, rotate the torso to the right and reach the left arm out and towards the right foot. Feel a stretch in the hamstring and feel the core contract.

Rotate back to center and then to the left, reaching for the toes. Continue rotating, concentrating on lengthening the spine. Repeat for 10 reps on each side.

Seated Stork Pose – 

This move can be very challenging so you might want to do this onto a chair or prop the ball against the wall for some support. You can also sit sideways to a wall and hold on for balance.

Sit on the ball and cross the right foot over the left knee. This will require you to balance on the left foot while the ball moves, which is very challenging.

When you have your balance, bring the palms together in front of the chest. Inhale and slowly take the arms up overhead, leaning forward to deepen the stretch if you can. Again, this will challenge your balance even more, so modify as needed to stay safe.

Hold for 3 breaths, lower and repeat on the other side.

Warrior I to Warrior II and side angle – 

Get into a lunge position on the ball, right leg forward and the left leg straight out behind you, foot flat. You should essentially be sitting on the ball.

Square the hips forward and sweep arms overhead and slightly back. Hold for 3 breaths and then lower the arms and turn the body to the side, stretching through the arms.This is the Warrior II position and you should feel a stretch in the inner thighs.

Hold for 3 breaths.

From there, take the right arm down and place the hand on the floor while stretching the left arm straight up. You should still be supported on the ball. Hold for 3 breaths. Repeat the series on the other side.

Torso Rotation – 

For this one, you’ll be on your hands and knees with the ball next to you. This move is very challenging on the inner thigh, so your ability to do this may depend on how flexible you are.

On the hands and knees, straight the right leg straight out to the side and put the foot on the ball. You should be resting on the left knee, with the right leg straight, the knee facing the front of the room.

If you feel comfortable doing so, gently rotate the spine and take the right arm straight up, turning the head to look up at that hand while the left arm stays on the floor. Hold for 3 breaths and switch sides.

Prone Scissor Kicks – 

For this move start on the knees in front of the ball. Lean forward onto the ball and roll forward until the ball is under the hips and torso and you’re resting on your forearms. Your legs should be straight out behind you.

Keeping the feet flexed, slowly open the legs wide, focusing on the outer thighs. Bring them back together in a scissor motion while keeping the abs contracted. Repeat for 10 reps.

Superman on the ball – 

For this exercise, you’ll be on your hands and knees, but with the ball under you. So, begin kneeling in front of the ball and then lean into the ball and roll forward just a bit until your hands are on the floor as well.

If your ball makes it impossible to but both hands and knees down, try this without the ball.

Lift the left arm straight up and then the right leg and hold for a beat. Lower and repeat on the other side, lifting the right arm and the left leg. Continue, alternating sides for 10-12 reps.

Child’s Pose – 

Kneel in front of the ball and slowly sit back on the heels, hands resting on the ball. As you sit back, roll the ball forward, relaxing the head and stretching through the chest. Shift the hips to the right and gently roll the ball to the left the stretch through the back, repeating on the other side. Hold each stretch for 15 seconds.

Forearm Balance – 

This is another very challenging pose where you’ll be holding your position with only your forearm, hip, and legs.

Start by positioning yourself with the right hip on the ball, upper body resting on the forearm. Your legs should be straight and stacked on top of each other, resting on outside of the left foot.

If you feel able to, find your balance and slowly lift the left leg up while taking the left arm straight up to the sky. Hold for 3 breaths and then repeat on the other side.

Bridge on the Ball – 

Lie on your back resting the feet on the ball with your knees bent. Contract the abs in inhale to slowly roll the spine off the floor, pressing the feet into the ball, and bringing your body into a bridge position. Use your feet to keep the ball from rolling around.

Hold for a beat and then exhale and roll the spine down onto the mat, making continuous contact with each part of the spine. Repeat for 10 reps.

Lying Hip Stretch – 

Lie on your back and rest the right heel on the ball, knee bent at 90 degrees. Cross the left foot over the right knee and use the foot on the ball to gently roll the ball in, pushing out on the left knee to stretch the right hip.

This is similar to a figure 4 stretch, only you’re using a ball.

Hold for 15 seconds and repeat on the other side.

 

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Click here for Office Workout moves at your desk -

If you have trouble staying fit at work, these office exercises are a great way to keep your body moving right at your desk. The moves here involve stretching and strengthening your body, all within the comfort of your office chair. This workout doesn’t take the place of traditional strength training, but it offers you a way to keep your blood moving if you can’t get away from your desk.

Precautions

See your doctor before trying this workout if you have any injuries, illnesses or other conditions. Make sure the chair you use is stable. If you have wheels, push it against a wall to make sure it won’t roll away.

Equipment Needed

You will need a chair and a full water bottle.

Stretches for your Wrists and Arms – 

Wrist Stretch: Extend an arm in front, palm up and grab the fingers with your other hand. Gently pull the fingers towards you to stretch the forearm, holding for 20-30 seconds. Repeat on the other side.

Wrist and Forearm: Press hands together in front of chest, elbows bent and parallel to the floor. Gently bend wrists to the right and left for 10 reps.

Lower Back Stretch (pictured): Sit tall and place the left arm behind left hip. Gently twist to the left, using the right hand to deepen the stretch, holding for 20-30 seconds. Repeat on the other side.

Lower Body Exercises – 

Hip Flexion: Sit tall with the abs in and lift the left foot off the floor a few inches, knee bent. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Leg Extension: Sit tall with the abs in and extend the left leg until it’s level with hip, squeezing the quadriceps. Hold for 2 seconds, lower and repeat for 16 reps. Repeat on the other side.

Inner Thigh: Place towel, firm water bottle or an empty coffee cup between the knees as you sit up tall with the abs in. Squeeze the bottle or cup, release halfway and squeeze again, completing 16 reps of slow pulses.

Chair Exercises- 

Chair Squat (pictured): While sitting, lift up until your hips are just hovering over the chair, arms out for balance. Hold for 2-3 seconds, stand all the way up and repeat for 16 reps.

Dips: Make sure chair is stable and place hands next to hips. Move hips in front of the chair and bend the elbows, lowering the body until the elbows are at 90 degrees. Push back up and repeat for 16 reps.

One-Leg Squat: Make sure the chair is stable and take one foot slightly in front of the other. Use the hands for leverage as you push up into a one-legged squat, hovering just over the chair and keeping the other leg on the floor for balance. Lower and repeat, only coming a few inches off the chair for 12 reps. Repeat on the other side.

Upper Body Exercises –

Front Raise to Triceps Press: Sit tall with the abs in and hold a full water bottle in the left hand. Lift the bottle up to shoulder level, pause, and then continue lifting all the way up over the head. When the arm is next to the ear, bend the elbow, taking the water bottle behind you and contracting the triceps. Straighten the arm and lower down, repeating for 12 reps on each arm.​

Biceps Curl: Hold a water bottle in right hand and, with abs in and spine straight, curl bottle towards shoulder for 16 reps. Repeat the other side.

Ab Exercises – 

Side Bends: Hold a water bottle with both hands and stretch it up over the head, arms straight. Gently bend towards the left as far as you can, contracting the abs. Come back to center and repeat to the right. Complete 10 reps (bending to the right and left is one rep).

Ab Twists: Hold the water bottle at chest level and, keeping the knees and hips forward, gently twist to the left as far as you comfortably can, feeling the abs contract. Twist back to center and move to the left for a total of 10 reps. Don’t force it or you may end up with a back injury.

Moving More at a Work – 

Beyond working out at your desk, there are a few tricks for staying active at work. Taking the stairs when you can, parking further away from the door and walking around the office when you can are good places to start. Beyond that, there are a few other options to keep you moving:

  • If it’s allowed, sit on an exercise ball instead of a chair. This will strengthen your abs and back and you’ll work on your posture without even trying.
  • Set an alarm to go off every hour to remind you to stand up, stretch, and move around. Even if you just swing your arms or take a deep breath, you’ll feel more alert.
  • Use the restroom on another floor and take the stairs.
  • Use a pedometer or activity monitor and keep track of how many steps you take. Aim for 6,000 to 10,000 steps a day.
  • Leave something important in your car (your lunch, your briefcase, etc.) so you have to run out to get it (and take the stairs).
  • Deliver documents or messages to co-workers in person rather than by email or text.
  • Walk around the parking lot or local mall on your lunch hour.
  • Get a headset for your phone so you can move around while you talk.

Most important, remember that any movement is better than none, so don’t feel like you have to do sprints all day long. Adding short bouts of exercise throughout the day will help you burn more calories and reduce stress.

Making your Office Fitness friendly –

Your boss may not have considered how much more productive his or her employees would be with a little exercise. If you can, encourage your boss to:

  • Work with local gyms to provide membership discounts for employees.
  • Work with local personal trainers to provide monthly seminars or free body fat testing for employees. Some trainers will even do this for free.
  • Set up daily or weekly walks during lunch or after work.
  • Give you extra breaks during the day to take quick walks.
  • Be active. If the boss exercises, employees will take their own health more seriously.

Even if your boss could care less about exercise, you can do a lot to get others involved in working out. Plan lunches where co-workers get together and talk about ways to exercise at work. Get a group together and join a local gym (and see if they’ll give you a group discount). Hire a personal trainer to come and work with you and your co-workers during lunch. Many trainers also offer group discounts. There are any number of ways to encourage fitness in the workplace, so be creative.

Stretches for Office Workers – 

Sitting in front of a computer every day can wreak havoc on your body, especially since most of us don’t have the ideal ergonomic set-up, and stay in the same position for hours at a time. This lack of variation, along with hunching the shoulders and an uncomfortable chair, can cause back pain, headaches, tension, and tightness in your back, neck, and shoulders.

Studies show that regular stretching can help reduce neck and shoulder pain and they also show that regular breaks to stand and stretch increase productivity at the office.

Quick and Easy Stretches – 

Not only do you reduce pain and tension, but those flexibility breaks allow your eyes to rest and your entire body to feel more comfortable.

The following flexibility exercises are designed for office workouts with an emphasis on the neck, back, shoulders, hips, and glutes. Do them as often as you can and you’ll notice less tightness and maybe even more productivity.

How To

  • Set an alarm to go off every 45 to 55 minutes and perform the stretches as shown.
  • Hold each stretch for at least 15 seconds.
  • Avoid any exercises that cause pain or discomfort.
  • Do as many reps as you can and enjoy!

Chest Stretch – 

Stretching the chest and shoulders may be one of the best exercises you can do for your body since most of us spend much of our time hunched forward.

For this exercise, you can use a resistance band and take it overhead. If you don’t have a band, don’t worry. Just lace your fingers together or take the arms straight out to the sides.

You can also find a doorway and put your forearms on either side, gently pressing forward until you feel a stretch in the chest.

Do It Right

In a seated or standing position, take the arms behind you and, if you can, lace your fingers together. Straighten the arms and gently lift your hands up a few inches until you feel a stretch in your chest. Hold for 10 to 30 seconds. Avoid this move if you have shoulder problems.

Shoulder Shrugs – 

The shoulders and neck hold a lot of stress and tension from typing, clicking, and scrunching.

In fact, most of us probably hunch much more than we realize, making the traps and the shoulders muscles tight with tension.

Get the blood moving through your traps and shoulders with shrugs. After typing or working for a long time, this move just feels good.

Do It Right

Seated or standing, lift the shoulders up towards the ears, squeezing them as hard as you can. Hold for 1 to 2 seconds and roll them back as you relax down. Repeat for 8 to 10 reps and then roll the shoulders forward.

Upper Back Stretch – 

While the shoulder shrugs will help get the circulation going, this upper back stretch will get all the muscles between the shoulder blades as well as the traps and the shoulders.

Just think how tight your shoulders and upper back are right now and you’ll make this stretch your go-to stretch all day long.

Do It Right

Seated or standing, stretch the arms straight out and rotate the hands so that the palms face away from each other. Cross the arms so that the palms are pressed together, contract the abs and round the back, reaching away as you relax the head.

Don’t collapse but, instead, imagine you’re curving up and over an imaginary ball. Hold the stretch for 10 to 30 seconds. If twisting the arms doesn’t feel good, simply lace the fingers together.

Spinal Twist – 

Sitting for prolonged periods of time can also affect the lower back, leaving it tight and achy.

This twisting stretch will help gently work out some of that tension. Don’t go too far on this—you only need to rotate a little to feel this stretch.

Do It Right

In a seated position with the feet flat on the floor, contract the abs and gently rotate the torso towards the right, using your hands on the chair handles to help deepen the stretch.

Only twist as far as you comfortably can and keep the back straight while keeping the hips square. Hold for 10 to 30 seconds and repeat on the other side.

Torso Stretch – 

Even if you pay attention to your posture, you may find yourself sinking back into a hunched position, which can make your backache.

This simple move will stretch all the muscles in your back, sides, and arms. You can also take the arms to either side to deepen the stretch down the sides of the torso.

Do It Right

Seated or standing, lace the fingers together and stretch them up towards the ceiling.

Take a deep breath as you stretch up as high as you can, then exhale and open the arms, sweeping them back down. Repeat for 8 to 10 reps.

Forearm Stretch – 

You may not even realize how tight your forearms can get from typing until you stretch them out. This simple move helps stretch those muscles in the forearms and wrists.

Do It Right

Seated or standing, stretch the right arm out and turn the hand down so that the fingers point towards the floor.

Use the left hand to gently pull the fingers towards you, feeling a stretch in the forearm. Hold for 10 to 30 seconds and repeat on the other hand.

Neck Stretch – 

How tight is your neck right now? If you do this neck stretch, you’ll find out.

Holding tension in the neck can lead to headaches and upper back tension as well.

Many of us drop the head forward when working on the computer, which can put extra stress on the neck muscles. ​

Your head can weigh up to 11 pounds (more if you’re smarter!), so just imagine how much stress that puts on your neck.

Do It Right

Sitting in your chair, reach down and grab the side of the chair with the right hand and gently pull while tilting your head to the left, feeling a stretch down the right side of the neck and shoulder. Hold for 10 to 30 seconds and repeat on the other side.

Hip Flexor Stretch – 

The lower body also gets tight from sitting too much, especially the front of the hips.

When you sit, the glutes stretch while the hip flexors are shortened, which creates tightness. Stretching this area several times a day can help reduce that tightness and, plus, it gets you up and out of the chair, which offers some immediate relief.

Do It Right

While standing, take the right leg back a few feet. Bend the back knee, almost like you’re doing a lunge and lower the knees until you feel a stretch in the front of the right hip.

Squeeze the glutes of the back leg to deepen the stretch. Hold for 10 to 30 seconds and repeat on the other side.

Seated Hip Stretch – 

All of the muscles in the thighs get tight from too much sitting and this very simple move helps open up the hips.

This helps stretch the complex series of muscles in the hips and glutes. It feels great after a long day of sitting.

Do It Right

While seated, cross the right ankle over the left knee and sit up nice and tall.

Gently lean forward, keeping the back straight and reaching out with the torso until you feel a stretch in the right glute and hip.

You can also press down on the right knee to deepen the stretch. Hold for 10 to 30 seconds and repeat on the other side. Skip this move if it bothers the knees.

Inner Thigh Stretch – 

This stretch doesn’t look very professional, so you definitely want to do this when no one’s around.

Beyond that, it’s an excellent stretch for the inner thighs, hips, and groin.

This builds on the previous exercise, opening the hips and get rid of tightness and tension in the lower body.

Do It Right

While seated, take the legs wide, toes out and lean forward with the elbows on the thighs. Keep the back straight and the abs contracted.

Gently press forward while using the elbows to push the thighs out until you feel a stretch in the inner thighs. Hold for 10 to 30 seconds and repeat as many times as you like.

 

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Supermans –  Who doesn’t want to think they have super powers?  Great stretch as well when you picture trying to touch the opposing walls with your fingers and toes.

Starting Position: Lie on your stomach on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Upward Phase: Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Downward Phase: Gently inhale and lower your legs and arms back towards your starting position without any movement in your low back or hips.

Push-up – The Push-up is an oldie but goodie.  You can modify intensity by changing hand placement.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward or turned slightly inward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core/abdominal muscles (“bracing”), your glute and quadriceps muscles and align your head with your spine. Place your feet together with your ankles toes pointed towards your shins.

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat/floor. Allow your elbows to flare outwards during the lowering phase.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. For extra strength think about pushing the floor away from you. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

An alternative position is to turn your hands to face forwards and keep your elbows close to your sides during the downward phase. This shifts the emphasis from the chest muscles onto the triceps and may reduce stresses in the shoulder joint.

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Contralateral Limb Raises – Starting Position: Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantarflexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.

Upward Phase: Exhale, contract your abdominal/core muscles to stabilize your spine and slowly raise one arm a few inches off the floor keeping your arm extended and avoiding any rotation in your arm. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly.

Downward Phase: Gently inhale and lower your arm back towards your starting position without any movement in your low back or hips.

Exercise Variation (1): From your starting position, contract your abdominal and core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor keeping your leg extended, ankle plantarflexed (toes pointing away from your shins) and avoiding any rotation in your leg. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Exercise Variation(2): From your starting position, contract your abdominal/core muscles to stabilize your spine and slowly extend one hip (raise one leg) a few inches off the floor while simultaneously raising the opposite arm a few inches off the floor. Keep both your leg and arm extended and avoiding any rotation in each. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position briefly before returning to your starting position.

Bent Knee Push-up – Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body from the knees without any bend at the hips. Stiffen your torso by contracting your core and abdominal muscles (“bracing”).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or flare outwards slightly.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows.

Push-ups place stress upon the wrist joints. To alleviate some of this stress you may opt to use dumbbells and grip the handles rather than place your hands on the floor. If your are pressing from an elevation such as a dumbbell, you do not need to lower your chest or chin to the floor, but rather lower yourself until your chest or chin are level with the dumbbell handles.

Downward facing Dog – Slow and controlled movement very important – wonderful calf stretch.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you. Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly lift yourself into a push-up position, shifting your hands until your shoulders are positioned directly over your hands. Reposition your feet as needed to allow full extension of your body. Stiffen your torso by contracting your core and abdominal muscles to prevent any arching in your low back or hiking of your hips towards the ceiling.

Upward Phase: While maintaining a rigid torso and full extension in your arms and legs, slowly exhale and shift your weight backwards by pushing your hips backwards and upwards. Maintain your head alignment with your spine, but slowly move your head between your shoulders as your body moves backwards and attempt to push your heels towards the floor. Maintain the stiffness in your torso to prevent the tendency of your back to arch. Continue moving until your body forms an inverted-V, keeping both arms and legs extended and a neutral (flat) spine. Allow a slight bend in the knees if required to achieve the inverted-V position.

Downward Phase: Inhale and return your body to the starting push-up position, maintaining the alignment of all your body segments.

Bent-Knee Sit-up  / Crunches – Most people don’t know how to perform a proper sit-up/crunch – that is until now.  Core Power!

Starting Position: Lie in a supine (on your back) position on a mat with your knees bent, feet flat on the floor and heels 12 – 18″ from your tailbone.

Place your hands behind your head, squeezing your scapulae (shoulder blades) together and pulling your elbows back without arching your low back. This elbow position should be maintained throughout the exercise. Align your head with your spine, but allow it to move into slight flexion (moving the chin towards the chest) during the upward phase of the exercise.

Upward Phase: Exhale, contract your abdominal and core muscles and flex your chin slightly towards your chest while slowly curling your torso towards your thighs. The movement should focus on pulling your rib cage towards your pelvis (the neck stays relaxed while the chin is tucked towards the neck). Your feet, tailbone and lower back should remain in contact with the mat at all times. Continue curling up until your upper back is lifted off the mat. Hold this position briefly.

Downward Phase: Gently inhale and slowly uncurl (lower) your torso back towards the mat in a controlled fashion keeping your feet, tailbone and low back in contact with the mat.

Proper form is important for this exercise to prevent excessive stress on your low back. Individuals usually perform this movement too rapidly and recruit the hip flexors to assist with the upward phase. This technique tilts the pelvis anteriorly, increasing the stress on the low back and should be avoided. The abdominals connect the rib cage to the pelvis so the movement should focus on bringing these two body parts closer together while keeping the neck and shoulders relaxed.

Push-up with single-leg raise – A great progression from a regular Push-Up but remember to keep proper form.

Starting Position: Kneel on an exercise mat or floor and bring your feet together behind you.

Slowly bend forward to place your palms flat on the mat, positioning your hands shoulder-width apart with your fingers facing forward. Slowly shift your weight forward until your shoulders are positioned directly over your hands. Reposition your hands as needed to allow full extension of your body without any bend at the hips or knees. Stiffen your torso by contracting your core and abdominal muscles (“bracing”) and align your head with your spine. Place your feet together with your ankles dorsiflexed (toes pointed towards your shins).

Downward Phase: Slowly lower your body towards the floor while maintaining a rigid torso and head aligned with your spine. Do not allow your low back to sag or your hips to hike upwards during this downward phase, contract your glutes (butt) and quadriceps (thigh) muscles to create stability for your core. Continue to lower yourself until your chest or chin touch the mat or floor. Your elbows should remain close to the sides of your body or be allowed to flare outwards slightly.

Upward Phase: Press upwards through your arms while maintaining a rigid torso and head aligned with your spine. As your press upwards, extend your left hip to lift your left foot off the floor, keeping the knee extended. Attempt to avoid rotation in your hip as you raise the left leg off the floor. Do not allow your low back to sag or your hips to hike upwards. Continue pressing until the arms are fully extended at the elbows and your left leg is extended off the floor. Hold this position briefly before returning to your starting position. Repeat with your opposite leg

Pushing through the heel and outside surface of your palm provides greater force in your press and stability to your shoulders.

Front Plank – This is harder than it looks!  Your back and abs will love you.

Starting Position: Lie prone (on your stomach) on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and hands facing forward. Contract your quadriceps to extend your legs and dorsiflex your ankles (pull toes towards your shins). Contract your core and abdominal muscles to stiffen your torso.

Upward Phase : Slowly lift your entire torso off the floor or mat, maintaining a stiff torso and legs. Avoid any arching (sagging) in your low back, hiking (upwards) in your hips or bending in the knees. Avoid shrugging your shoulder and keep your shoulders positioned directly over your elbows with your palms facing down. Continue to breath while holding this position for a specified time (5+ seconds).

Downward Phase: While maintaining a stiff torso and extended knees, gently lower your body back towards the mat or floor before relaxing.

If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.

Side Plank with Knee bent – Great way to add in hips work without the need for any equipment other than your own body weight.

Starting Position: Lie on your right side on an exercise mat with your left leg lying directly over your right leg and bend your knees to a comfortable position. Raise your upper body to support yourself on your right arm, your right elbow should bend to 90 degrees and be positioned directly under your shoulder. Align your head with your spine and keep your hips and lower knee in contact with the exercise mat.

Upward Phase: Exhale, gently contract your abdominal / core muscles to stiffen your spine and lift your hips off the mat, but keeping contact with your knee, and head aligned with your spine.

Lowering Phase: Inhale and gently return yourself to your starting position.

Exercise Variation: You can increase the exercise intensity by increasing the length of time you are in the raised position.

Spine reverse crunches – Advanced crunch that targets the entire core region.  If you feel pain in your back – STOP.

For variety, convenience, and more structured home exercise, you can’t beat exercise videos. There are workouts for every age, gender, goal and interest and you can workout anytime you like in the privacy of your own home. The best thing about exercise videos: There are thousands upon thousands to choose from, so almost anyone can find a video they like. The worst thing about exercise videos: There are thousands upon thousands to choose from, making the search for the perfect video an overwhelming process.

The Internet may be your favorite way to waste time, but it also offers a wealth of resources for home and/or traveling exercisers. Not all content is created equal on the World Wide Web but, if you know where to look, you can find almost everything you need to know about exercise: How to set up a home gym, create your own exercise program, and learn the basics of cardio, strength training and how to get in shape with exercise.

 

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Common Health Issues

health problems

One billion people lack access to health care systems. 36 million deaths each year are caused by non-communicable diseases, such as cardiovascular disease, cancer, diabetes, and chronic lung diseases. There are four main types of disease: infectious diseases, deficiency diseases, hereditary diseases (including both genetic diseases and non-genetic hereditary diseases), and physiological diseases.

Health issues mean any physical damage to the body caused by violence or accident or fracture etc. softness, unfitness. poor physical condition; being out of shape or out of condition (as from a life of ease and luxury) condition. an illness, disease, or other medical problems.

A genetic disorder in humans is a genetic problem caused by one or more abnormalities formed in the genome. Most genetic disorders are quite rare and affect one person in every several thousand or millions. … Genetic disorders may be hereditary, meaning that they are passed down from the parents’ genes.

Top 10 Global health threats are  –

  • Air pollution & climate change.
  • Diabetes, cancer, and heart disease (among others).
  • Global influenza pandemic.
  • Fragile, vulnerable regions.
  • Antimicrobial resistance.
  • Ebola & other pathogens.
  • Weak primary health care.
  • Anti-vaccination movement.
  • Dengue.
  • HIV.

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Click here for Common Senior Health issues

Because nearly 40% of all deaths can be attributed to smoking, poor exercise habits, inadequate diet, and alcohol misuse, it’s pretty easy to see how you can add years to your life. Don’t smoke, get moving, eat healthy food, and moderate any alcohol consumption. Clearly, healthy behavior choices are one prescription for successful aging.

10 most common health issues –

  • Physical Activity and Nutrition.
  • Overweight and Obesity.
  • Tobacco
  • Drug & Alcohol abuse
  • Immunization
  • HIV/AIDS.
  • Mental Health.
  • Injury and Violence.
  • Environmental Quality.
  • Access to health care.

Mental Wellness – Seniors sometimes find it hard to cope for various reasons. Here are a few of the challenges our patients say they have difficulty facing:

  • Death and loss of family, friends and loved ones
  • Symptoms of depression, such as changes in mood, appetite, sleep patterns, loss of interest in an activity they once enjoyed, lack of energy, and the death wish
  • Anxiety, fears, worries
  • Relationship and family problems
  • Loneliness and feelings of isolation
  • Difficulty remembering
  • Stress and difficulty with changes
  • Physical health problems

Elder abuse –  Hundreds of thousands of seniors are abused, neglected, and exploited by family and others every year. Many of the victims are vulnerable and dependent upon others to meet their basic needs. Who is the abuser? A study of elder abuse found that in the majority of the cases, the abuser is a member of the family. Two-thirds of abusers are adult children or spouses.

The term elder abuse describes one or more of the following activities:

  • Physical abuse means causing pain and/or injury by hurting, restraining, or sexually molesting a senior.
  • Sexual abuse is non-consensual (not agreed to) sexual contact of any kind.
  • Emotional and psychological abuse is causing distress by threatening, intimidating, and/or humiliating behavior.
  • Financial abuse is the use of a senior’s money and resources, without consent, for someone else’s benefit.
  • Neglect is the failure of caretakers to provide necessary goods and services, such as food and medicine.
  • Self-neglect is when an elderly person threatens his or her own health and/or safety in any way.

Sexuality – Contrary to what some may believe, most men and women don’t lose their longing for togetherness or sex as they age. In fact, many seniors report that sexual experiences are enhanced with age. Just think of it. Although safe sex is still recommended for successful aging, there’s no longer a need for contraception, and your kids probably won’t interrupt your intimacy. And regular sexual activity helps maintain successful sexuality.

Signs of elder abuse –

  • Personality changes
  • Whimpering, crying, refusing to talk
  • Unexplained or repeated bruises, fractures, burns, and sores
  • Weight loss
  • Unkempt appearance
  • Poor personal hygiene
  • Dirty, disorganized living space
  • Confusion, excessive sleeping, signs of inappropriate sedation (too much medicine)

Long term care – Most seniors want to age successfully and safely in their own homes. That desire must be weighed against the possible risks. Does the senior have access to caregivers? Can the home be made safe? Even though a move into senior housing requires some personal disruption, senior housing affords a rich social life, nutritious meals, housekeeping, and an end to domestic chores like shoveling the walk and raking the leaves. Friendships, fun exercise programs, and group excursions into the community are part of the active and independent lifestyle found in senior communities.

 

 

Click here for Issues Specific to Women's Health

Health issues are specific to women’s health –

While both men and women contract various conditions, some health issues affect women differently and more commonly. Furthermore, many women’s health conditions go undiagnosed and most drug trials do not include female test subjects. Even so, women bear exclusive health concerns, such as breast cancer, cervical cancer, menopause, and pregnancy. Women’s Depression and anxiety exhibit more frequently among female patients. Urinary tract conditions present more often in females, and sexually transmitted diseases can cause more harm to women. Among the conditions that present most frequently in women, the following eight illnesses pose considerable health risks.

Heart Disease

In the United States, heart disease causes one in every four deaths among women. Although the public considers heart disease a common issue among men, the condition affects males and females nearly equally. Yet, only 54 percent of women realize that heart disease is the top health condition threatening their gender.

Breast Cancer

Breast cancer, which typically originates in the lining of the milk ducts, can spread to other organs and is the most aggressive cancer affecting the global female population. The condition presents more among female populations in developed nations due to their extended life spans.

Initially, women afflicted with breast cancer may develop breast lumps. Most breast lumps are non-threatening, but it is important for women to have each one checked by a care provider.

Ovarian and Cervical Cancer

Many people are not aware of the differences between ovarian and cervical cancer. Cervical cancer originates in the lower uterus, while ovarian cancer starts in the fallopian tubes. While both conditions cause similar pain, cervical cancer also causes discharge and pain during intercourse. While ovarian cancer presents extremely vague symptoms, the condition is very complex.

Gynaecological Health

Bleeding and discharge are a normal part of the menstrual cycle. However, added symptoms during menstruation may indicate health issues, and unusual symptoms, such as bleeding between menstruations and frequent urinating, can mimic other health conditions.

Vaginal issues could also indicate serious problems such as sexually transmitted diseases (STDs) or reproductive tract cancer. While care providers might treat mild infections easily, if left unchecked, they can lead to conditions such as infertility or kidney failure.

Pregnancy Issues

Pre-existing conditions can worsen during pregnancy, threatening the health of a mother and her child. Asthma, diabetes, and depression can harm the mother and child during pregnancy if not managed properly.

Pregnancy can cause a healthy mother’s red blood cell count to drop, a condition called anemia, or induce depression. Fortunately, obstetricians can manage and treat common and rare health issues that emerge during pregnancies.

Autoimmune Diseases

Autoimmune disease occurs when body cells that eliminate threats, such as viruses, attack healthy cells. As this condition continues to escalate among the population, researchers remain baffled as to why the condition affects mostly women. While many distinct autoimmune diseases exist, most share symptoms such as:

  • Exhaustion
    ● Mild fever
    ● Pain
    ● Skin irritation
    ● Vertigo

Most of the autoimmune system rests in the stomach. Duly, many who suffer from this condition have resorted to natural healing practices, such as:

  • Consuming less sugar
    ● Consuming less fat
    ● Lowering stress
    ● Reducing toxin intake

However, the best defense against autoimmune disease is early detection.

Osteoporosis – Osteoporosis weakens bones, allowing them to break easily. Several factors can cause the condition that occurs mostly in women, such as:

● Alcohol consumption
● Certain prescriptions
● Genetics and age
● Lack of exercise
● Low body mass
● Smoking
● Steroid use

To detect the condition, care providers measure bone density using an X-ray or ultrasound diagnostic. While no cure exists for osteoporosis, care providers can prescribe treatment to impede illness progression, which might include dietary supplements, healthy lifestyle choices, or prescription medication.

Depression and Anxiety

Natural hormonal fluctuations can lead to depression or anxiety. Premenstrual syndrome (PMS) occurs commonly among women, while premenstrual dysmorphic disorder (PMDD) presents similar, but greatly intensified, symptoms. Shortly after birth, many mothers acquire a form of depression called the “baby blues,” but perinatal depression causes similar – but much stronger – concerns, emotional shifts, sadness, and tiredness. Perimenopause, the shift into menopause, can also cause depression. No matter how intense the symptoms, care providers can provide relief with a prescription or therapeutic treatments.

Health Technology for Women

Soon, new technologies will emerge to assist care providers in treating women’s health conditions. Researchers have developed innovative medical treatments, such as a patient operated device that prepares women for breast reconstruction using carbon dioxide instead of needles and a blood test that can detect whether gestation has started outside of the fallopian tubes. Other developing medical technologies include an at-home, do-it-yourself Pap smear, and a test that determines pregnancy using saliva as a sample.

Women can lower the risk of cancers and other common illnesses with healthy habits and regular care provider visits. However, in many underserved communities, nurse practitioners (NPs) and nurse midwives fill the shortage created by lack of care providers, while covering service areas encompassing far too many clients.

Click here for Common Health Problems for Children

While health issues for children tend to be different than those for adults, there are some problems that are common for children you should be aware of.

During infancy and the preschool years, the average child gets seven or eight colds a year. During the school-age years, the average five or six colds a year. With some colds lasting upwards of a week, it can often feel like you’re constantly facing sickness. Especially when that sickness generously makes its way through the entire family.

The frequency of childhood sickness boils down to the fact there are more than 200 viruses that can cause the common cold. As children have not yet had exposure to many of these germs, they’re quite susceptible to catching each and everyone they come into contact with.

But on top of colds, there are many other illnesses that are common in children.

Respiratory syncytial Virus ((RSV) – is the most common cause of breathing and respiratory infections in children, with children under two years of age being the most susceptible. RSV causes infection of the lungs and breathing passages.

In most cases, the symptoms are relatively minor and mirror those of a cold. But for premature babies and children with a compromised immune system, a congenital heart condition, or chronic lung disease, it can quickly become serious and cause either bronchiolitis or pneumonia.

Most likely this will occur during winter or early spring. It’s spread when an infected person talks, coughs, or sneezes small droplets containing infectious agents into the air. It is also spread via contact with the hands, tissues, and other articles soiled by infected nose and throat discharges. The virus survives only a few hours outside of the body and is easily killed by soap and water or disinfectants.

Ear Infection – are common in small children, but often resolve on their own, and children grow up to have healthy ears and normal hearing. There are 2 types of ear infections that children commonly contract: middle and outer ear infections. Depending on the age of the child, ear infections clear up on their own without antibiotics, however, it is important to speak to your doctor for the proper course of action.

Signs and Symptoms –

  • Trouble hearing;
  • Pulling on their ear;
  • A child has become irritable due to the pain;
  • Vomiting, loss of appetite, lethargy, and fever;

Gastroenteritis – Gastroenteritis is a bowel infection that causes inflammation of the stomach and intestines, which leads to diarrhea and sometimes vomiting. The vomiting may stop quickly, but diarrhea can last for up to ten days. Gastro can be caused by many different germs, although the most common cause of gastro is a viral or bacterial infection.

Gastro will cause your child to feel unwell and they may not want to eat or drink. Vomiting may occur in the first 24 to 48 hours and will be accompanied by stomach pains and maybe a fever. Young babies and children can become dehydrated quickly, therefore if they show any signs of dehydration (drowsiness, not waking for feeds) they will need to be checked by a doctor.

Hand Foot and Mouth Disease (HFM) – Hand, foot, and mouth disease is a usually mild virus that is common in children. Caused by a virus, it can cause blisters on the hands and feet, in the mouth, and often in the nappy area. Symptoms can last around seven to ten days.

HFMD can be spread easily between children. The infection is spread by direct contact with fluid from the skin blisters, nose and throat discharges, droplets, and feces. Good personal hygiene is important to prevent the spread of infection to others. The blisters will remain infectious until they become crusty and there is no more fluid in them. The virus can be shed in the feces for several weeks after the blisters have gone. Children should stay home from school until the blisters and fever have completely cleared up.

It is important to monitor your child’s illness and consult a doctor if symptoms escalate.

Symptoms of Serious Diseases and Health Problems –

When is a cough “just” a cough, or a headache a symptom to be concerned about? Listed are signs and symptoms that could indicate a serious health condition, and you should see a doctor if you experience any symptoms of concern. Sometimes, a symptom in one part of the body may be a sign of a problem in another part of the body. Moreover, unrelated symptoms that might be minor on their own could be warning signs of a more serious medical disease or condition. Listen to your body, note all symptoms, and share them in detail with your doctor.

  • Signs of a heart attack include pain, pressure, squeezing, or feeling of fullness in the center of the chest that lasts more than a few minutes; pain or discomfort in other areas of the upper body; shortness of breath; cold sweat; nausea; or lightheadedness.
  • Signs of a stroke include facial drooping, arm weakness, difficulty with speech, rapidly developing dizziness or balance, sudden numbness or weakness, loss of vision, confusion, or severe headache.
  • Symptoms of lung problems include coughing up blood, shortness of breath, difficulty breathing, chronic cough, repeated bouts of bronchitis or pneumonia, and wheezing.
  • Symptoms of the stomach or digestive problems include rectal bleeding, blood in the stool or black stools, changes in bowel habits or not being able to control bowels, constipation, diarrhea, heartburn, or acid reflux, or vomiting blood.
  • Symptoms of bladder problems include difficult or painful urination, frequent urination, loss of bladder control, blood in urine, waking frequently at night to urinate or wetting the bed at night, or leaking urine.
  • Symptoms of skin problems include changes in skin moles, frequent flushing and redness of face and neck, jaundice, skin lesions that don’t go away or heal, new growths or moles on the skin, and thick, red skin with silvery patches.
  • Symptoms of muscle or joint problems include persistent muscle pains and body aches that are persistent, for example, numbness or tingling; pain, tenderness, stiffness, swelling, inflammation, or redness in or around joints; and decreased range of motion or loss of function of any joints or muscles.
  • Symptoms of emotional problems include anxiety, depression fatigue, feeling tense, flashbacks and nightmares, disinterest in regular activities, suicidal thoughts, hallucinations, or delusions.
  • Symptoms of headache problems (not including everyday tension headaches) include headaches that come on suddenly, “the worst headache of your life,” and headache associated with severe dizziness, nausea, vomiting, and inability to walk.
  • Symptoms of eating or weight problems include extreme thirst, dehydration, excessive hunger, losing weight without trying, binging, vomiting, starvation, preoccupation with food and weight, distorted body image, compulsive exercise, abuse of laxatives or diet pills, and depression.

Click here for Adolescents Health Risks

Around 1.2 billion people, or 1 in 6 of the world’s population, are adolescents aged 10 to 19. Most are healthy, but there is still substantial premature death, illness, and injury among adolescents. Illnesses can hinder their ability to grow and develop to their full potential. Alcohol or tobacco use, lack of physical activity, unprotected sex and/or exposure to violence can jeopardize not only their current health, but also their health as adults, and even the health of their future children.

Promoting healthy behaviors during adolescence, and taking steps to better protect young people from health risks are critical for the prevention of health problems in adulthood, and for countries’ future health and ability to develop and thrive.

Health Issues –

Injuries – Unintentional injuries are the leading cause of death and disability among adolescents. In 2016, over 135 000 adolescents died as a result of road traffic accidents. Many of those who died were “vulnerable road users”, including pedestrians, cyclists, or users of motorized two-wheelers. In many countries, road safety laws need to be made more comprehensive, and enforcement of such laws needs to be strengthened.

Drowning is also among the top 10 causes of death among adolescents – nearly 50 000 adolescents, over two-thirds of them boys, are estimated to have drowned in 2016. Teaching children and adolescents to swim is an essential intervention to prevent these deaths.

Mental Health – Depression is one of the leading causes of illness and disability among adolescents, and suicide is the second leading cause of death in adolescents. Violence, poverty, humiliation, and feeling devalued can increase the risk of developing mental health problems.

Violence – Interpersonal violence is the third leading cause of death in adolescents, globally, though its prominence varies substantially by world region. It causes nearly a third of all adolescent male deaths in low- and middle-income countries of the WHO Region of the Americas. Globally, nearly one in three adolescent girls aged 15 – 19 years (84 million) has been a victim of emotional, physical, and/or sexual violence perpetrated by their husband or partner.

HIV/AIDS – An estimated 2.1 million adolescents were living with HIV in 2016; the great majority in the WHO African Region. Although the overall number of HIV-related deaths has been decreasing since the peak in 2006, estimates suggest that this is not yet the case among adolescents. This reflects the fact that most of today’s adolescents were born before the prevention of mother-to-child transmission of HIV by antiretroviral therapy became widespread. However, a substantial proportion of HIV-positive adolescents are unaware of their status, and many of those who are aware of their status do not receive effective, long-term antiretroviral treatment.

Other Infectious Disease – improved childhood vaccination, adolescent deaths, and disability from measles have fallen markedly. Diarrhea and lower respiratory tract infections are estimated to be among the top 10 causes of death for 10–19-year-olds. These two diseases, along with meningitis, are all among the top five causes of adolescent death in African low- and middle-income countries.

Early Pregnancy and Childbirth – The leading cause of death for 15-19-year-old girls globally is complications from pregnancy and childbirth. Some 11% of all births worldwide are to girls aged 15–19 years and the vast majority of these births are in low- and middle-income countries.

Alcohol and Drugs – Harmful drinking among adolescents is a major concern in many countries. It reduces self-control and increases risky behaviors, such as unsafe sex or dangerous driving. It is an underlying cause of injuries (including those due to road traffic accidents), violence, and premature deaths. It can also lead to health problems in later life and affects life expectancy.

Drug use among 15–19-year-old is also an important global concern. Drug control may focus on reducing drug demand, drug supply, or both, and successful programs usually include structural, community, and individual-level interventions.

Nutrition and micronutrient deficiencies Iron deficiency anemia was the second leading cause of years lost by adolescents to death and disability in 2016. Iron and folic acid supplements are a solution that also helps to promote health before adolescents become parents.

Undernutrition and obesity – Many boys and girls in developing countries enter adolescence undernourished, making them more vulnerable to disease and early death. At the other end of the spectrum, the number of adolescents who are overweight or obese is increasing in low-, middle- and high-income countries. Globally, in 2016, over one in six adolescents aged 10–19 years were overweight.

Tobacco use – The vast majority of people using tobacco today began doing so when they were adolescents. Globally, at least 1 in 10 adolescents aged 13 to 15 years uses tobacco, although there are areas where this figure is much higher. Cigarette smoking seems to be decreasing among younger adolescents in some high-income countries.

 

International Yoga Day 2019

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International Yoga day

International Yoga Day

International Yoga Day

21st June is celebrated as International Yoga Day. Although its International Day but India is the only country where millions of people celebrate across India from the Himalayas, Siachen Glacier to Kerala, and from west to east.
No other Country celebrates International Yoga day as much as India except few instances in some countries.
In this post, we have more pictures since Yoga is all about different poses.
Yoga is like music,
The rhythm of the body,
The melody of the mind and
Harmony of the soul that creates the symphony of life.
Yoga is not just doing some exercise, it is much more. It is to expand your awareness, sharpen your intellect, and expand your intuitive ability.
Add years to your life and life to your years just by embracing yoga in your life.
Yoga is 99% practice and 1% theory.
Have a healthy Yoga Day!
Join hands with yoga to disconnect with stress, diseases, and dull life…
Let’s make a posture and not a pose.
Yoga is the journey, of the self through the self, to the self.
Whatever you do in life, Yoga shows you how to do it better.
Yoga teaches us to cure what need not be endured and endure what cannot be cured.
Yoga is that light, which, if you can lit once; will never get dimmed, the more you practice, the brighter the flame will be.
Become friends with happiness and health with yoga and meditation….
Join hands with yoga to disconnect with stress, diseases, and dull life….
Free from illness, a path to wellness that is the path of yoga.
Yoga is the fountain of youth. You are only young as your spine is flexible.
From Dehradun to Dublin, Shanghai to Chicago, Jakarta to Johannesburg yoga has become a positive influence in the lives of millions.
Yoga is the 5000-year-old Indian physical, mental and spiritual practice that aims to transform the body and mind
“When this body has been so magnificently and artistically created by God, it is only fitting that we should maintain it in good health and harmony by the most excellent and artistic science of Yoga.” Happy International Yoga Day!  
“Yoga is the journey of the self, through the self, to the self.” — Bhagavad Gita
Yoga is invigoration in relaxation, freedom in routine, confidence through self-control, the energy within, and energy without.” — Ymber Delecto

“True yoga is not about the shape of your body, but the shape of your life. Yoga is not to be performed; yoga is to be lived. Yoga doesn’t care about what you have been; yoga cares about the person you are becoming. Yoga is designed for a vast and profound purpose, and for it to be truly called yoga, its essence must be embodied.”

The theme for this year is “Yoga for heart care” Prime Minister Modi on Yoga day.

  • Heart care has become a challenge all over the world.
  • I urge you all to embrace Yoga and make it an integral part of your daily routine. Yoga is ancient and modern. It is constant and evolving. For centuries, the essence of yoga has remained the same.
  • Yoga provides a perfect bend of gyaan and knowledge, bhakti, and devotion.
  • Yoga can help prevent heart diseases.
  • Let this year’s motto be: Yoga for peace, harmony, and progress.
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  World Yoga Day celebration in Capital of India
Indian Army celebrate Yoga day on the icy heights of Himalayan ranges
NH photo by Pramod Pushkarna
CISF Jawans at a Yoga day event in New Delhi
 PTI Photo
                        Indian Army Jawans perform Yoga at Siachen Glacier at an altitude of 20,000 feet.
Major Yoga styles and their benefits
Hatha Yoga Physical and mental strength
Asthanga Yoga Weight loss, overall fitness
Bikram Yoga Proper alignment and joint flexibility
Vinyasa Yoga Synchronises body movement with breathing
Power Yoga Strength and flexibility
Kundalini Yoga Spiritual and physical well being
Iyengar Yoga Stability, Mobility, Strength, and Flexibility
Restorative Yoga Low paced: for stress-related illness
Kripalu Yoga Relaxation, Spiritual well being
Ashtanga Yoga: Ashtanga Yoga is the most ancient and traditional form of the practice, comprising eight parts that must be followed. These help in the overall development of the mind, body, and soul and are believed to be a vehicle to help achieve salvation. These are:
  • Yama, or following moral codes.
  • Niyama, or self-study and purification.
  • Asana, or posture.
  • Pranayama, or breath control.
  • Pratyahara, or sense control.
  • Dharana, or concentration.
  • Dhyana, or meditation.
  • Samadhi, or absorption into the universe.
  • Karma Yoga: Karma Yoga is the practice of meditating and completing tasks solely for the journey of completing them without any attachment to the end result. This practice, achieved through Seva, or service to the society, involves putting in 100 percent effort only to feel the joy of serving others, rather than to achieve a goal.
  • Jnana Yoga: Jnana Yoga is the approach of attaining salvation through logic and rational thinking. To practice this form of yoga, one must gain practical knowledge as purely theoretical knowledge is not sufficient. Jnana Yoga can be practiced by learning and reflecting on yogic teachings and meditating on these to attain salvation.
  • Bhakti Yoga: This form involves using every aspect of the body both mind and spirit to offer undying devotion to the divine entity that the practitioner believes in. Bhakti Yoga is considered a means of prayer and the ultimate goal of union with God. It can be practiced through chanting, poses, and prayers.
  • Mantra Yoga: As the name suggests, this is a method of practicing yoga by chanting a mantra. Mantras act as a signpost to discipline a wandering mind. By engaging completely in mantras, one can connect closely with the divinity within. To correctly perform this form of yoga, the mantra must be recited in a specific meter. Silently recalling the mantra while meditating is considered the most effective way to invoke it.
  • Tantra Yoga: Sexuality is a common misconception associated with Tantra Yoga. In reality, this form of the practice actually involves weaving together five “bodies”:
  • The Physical Body.
  • The Energetic Body.
  • The Emotional Body.
  • The Wisdom Body.
  • The Bliss Body.

The amalgamation of these, along with the weaving together of various forms of yoga, is believed to help one achieve eternal bliss. This form of yoga also provides an opportunity to meditate with one’s partner, thus strengthening their bond.

Hatha Yoga: Hatha Yoga is a method of pushing one’s physical limits to gain information and attain enlightenment. Through yoga asanas, one becomes more enhanced and closer to achieving enlightenment. Indian yogi Jaggi Vasudev said, “Hatha Yoga is the phenomenon of aligning the human system with the cosmic  a way to hold one’s system in a way that it will become a receptacle to receive and hold the entire cosmos.”

Modern forms of yoga:

Vinyasa Yoga: Although Vinyasa Yoga is generally considered a separate form of yoga, many practitioners find it an essential component of the practice and believe that without it, the poses will have no real benefits. The fluid, continuous transition between the various poses, consisting mainly of the Surya Namaskar, or sun salutation, is believed to help bring balance to one’s life.

Iyengar Yoga: This form of yoga, popularised by yoga practitioner BKS Iyengar, follows the traditional ‘Eight-Fold Path of Yoga’. It was devised to include various props, such as belts and ropes, to help achieve “perfection” while performing the asana. Practitioners believe that regular practice of this technique helps unite the mind, body, and soul.

Bikram Yoga: Otherwise known as ‘Hot Yoga’, this is a popular form of modern yoga made famous by Bikram Choudhury. This version includes 26 poses designed to stretch the muscles, ligaments, and tendons, usually performed in a hot room.

Jivamukti Yoga: Jivamukti Yoga is based on the belief that enlightenment should come from compassion towards all other organisms. It encompasses five major beliefs:

  • Ahimsa. or non-violence.
  • Bhakti. or devotion to god.
  • Dhyana, or meditation.
  • Nada, or development of a sound body and mind through listening.
  • Shastra, or the study of ancient yogic teachings.

Power Yoga: Considered to be the most common form of modern yoga, this form of yoga was devised keeping masses, specifically in the United States, in mind. Power Yoga combines the spiritual teachings of yoga with fast-paced movements, leading to a strengthened body and peaceful mind. This style of yoga has become so popular that it is now among the most common group physical activity in the US.

Sivananda Yoga: Swami Sivananda propagated this form of yoga, and his disciples spread the practice. It played an instrumental role in making yoga an internationally appreciated practice during its first wave of popularity. It consists of five major principles: Asana, or exercise, focusing on 12 main poses –

    • Pranayama, or proper breathing.
    • Savasana, or proper relaxation.
    • Vegetarianism.
    • Vedanta and Dhyana, or positive thinking and concentration.

    Yin Yoga: Yin Yoga is a passive, relaxing form of modern yoga. Although not as commonly practiced as the other forms of modern yoga, it is a unique technique. Instead of dynamic poses, Yin Yoga includes the performance of more passive poses, many of which involve lying on the ground. It is used frequently along with medical practices to treat mental and psychological conditions such as addiction, depression, and eating disorders. It is beneficial in calming and bringing about balance and energy regulation in the body.

  • Yoga Poses for Healthy spine

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Advanced Yoga poses

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Advanced Yoga

Related image   Hand Stand – The Prayer Twist

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Advanced pose – Uttanasana

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Advanced Yoga – The Scorpion pose

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International Health Days

inernational health days

International Health days

One of the biggest tools we have to fight health conditions is the power of human connection. That’s why awareness months, weeks, and days are so important: They rally us together to spread awareness and show support.

Educational and fundraising events are often held at these times to create a ripple effect of positivity and empowerment for not only those living with health conditions but their loved ones, too.

Whether you are taking the kids to be vaccinated, talking to students on the devastating health effects of tobacco, organizing a mobile blood collection in your community, or contributing to the online conversation through social media, you can play a part in these worldwide efforts to create a healthier world.

Keep track of the events you’re passionate about — and discover some new ones, too — with this annual calendar of health awareness events.

January

  • Cervical Health Awareness Month.
  • National Birth Defects Prevention Month.
  • National Glaucoma Awareness Month.
  • National Radon Action Month.
  • National Stalking Awareness Month.
  • National Winter Sports Traumatic Brain Injury (TBI) Awareness Month.
  • Thyroid Awareness Month.
  • National Folic Acid Awareness Week (Jan. 7–13).
  • National Drug and Alcohol Facts Week (Jan. 22–27).

February.

  • AMD./Low Vision Awareness Month.
  • American Heart Month.
  • International Prenatal Infection Prevention Month.
  • National Children’s Dental Health Month.
  • Teen Dating Violence Awareness Month.
  • African Heritage and Health Week (first week of February).
  • National “Wear Red” Day for women’s heart health (Feb. 1).
  • Give Kids a Smile Day (Feb. 1).
  • World Cancer Day (Feb. 4).
  • Congenital Heart Defect Awareness Week (Feb. 7–14).
  • National Donor Day (Feb. 14).
  • Condom Week (Feb. 14–21).
  • Eating Disorders Awareness and Screening Week (Feb. 25–March 3).

March

  • Multiple Sclerosis Education and Awareness Month.
  • National Bleeding Disorders Awareness Month.
  • National Colorectal Cancer Awareness Month.
  • National Endometriosis Awareness Month.
  • National Kidney Month.
  • National Nutrition Month.
  • National Traumatic Brain Injury Awareness Month.
  • Save Your Vision Month.
  • Trisomy Awareness Month.
  • World Kidney Day (March 14).
  • World Sleep Day (March 15).
  • National School Breakfast Week (March 4–8).
  • National Women and Girls HIV/AIDS Awareness Day (March 10).
  • Patient Safety Awareness Week (March 10–16).
  • National Sleep Awareness Week (March 3–10).
  • Brain Awareness Week (March 11–17).
  • National Poison Prevention Week (March 17–23).
  • National Native American HIV/AIDS Awareness Day (March 20).
  • World Tuberculosis Day (March 24).
  • American Diabetes Alert Day (March 26).
  • Purple Day for epilepsy awareness (March 26).

April

  • Alcohol Awareness Month.
  • Irritable Bowel Syndrome (IBS) Awareness Month.
  • National Autism Awareness Month.
  • National Child Abuse Prevention Month.
  • National Donate Life Month.
  • National Facial Protection Month.
  • National Minority Health Month.
  • National Sarcoidosis Awareness Month.
  • Occupational Therapy Month.
  • Oral Cancer Awareness Month.
  • Sexual Assault Awareness and Prevention Month.
  • Sexual Assault Awareness Month.
  • STD Awareness Month.
  • Women’s Eye Health and Safety Month.
  • National Public Health Week (April 1–7).
  • National Alcohol Screening Day (April 11).
  • Rape, Abuse, and Incest National Network (RAINN) Day (April 5).
  • World Health Day (April 7).
  • National Youth Violence Prevention Week (April 8–12).
  • National Youth HIV/AIDS Awareness Day (April 10).
  • National Infertility Awareness Week (April 21–27).
  • Every Kid Healthy Week (April 22–26).
  • World Meningitis Day (April 24).
  • National Infant Immunization Week (April 26–May 3).

May

  • American Stroke Awareness Month.
  • Arthritis Awareness Month.
  • Better Hearing and Speech Month.
  • Clean Air Month.
  • Cystic Fibrosis Awareness Month.
  • Food Allergy Action Month.
  • Global Employee Health and Fitness Month.
  • Healthy Vision Month.
  • Hepatitis Awareness Month.
  • International Mediterranean Diet Month.
  • Lupus Awareness Month.
  • Melanoma/Skin Cancer Detection and Prevention Month.
  • Mental Health Month.
  • National Asthma and Allergy Awareness Month.
  • National Celiac Disease Awareness Month.
  • National High Blood Pressure Education Month.
  • National Osteoporosis Awareness and Prevention Month.
  • National Physical Fitness and Sports Month.
  • National Teen Pregnancy Prevention Month.
  • Ultraviolet Awareness Month.
  • National Physical Education and Sport Week (May 1–7).
  • World Hand Hygiene Day (May 5).
  • North American Occupational Safety and Health Week (May 5–11).
  • National Stuttering Awareness Week (May 5–11).
  • Cornelia de Lange Syndrome Awareness Day (May 11).
  • National Women’s Health Week (May 12–18).
  • National Alcohol- and Other Drug-Related Birth Defects Awareness Week (May 12–18).
  • HIV Vaccine Awareness Day (May 18).
  • National Asian and Pacific Islander HIV/AIDS Awareness Day (May 19).
  • World Autoimmune Arthritis Day (May 20).
  • Don’t Fry Day (May 24).
  • World Digestive Health Day (May 29).
  • National Senior Health Fitness Day (May 29).

June

  • Alzheimer’s and Brain Awareness Month.
  • Cataract Awareness Month.
  • Hernia Awareness Month.
  • Men’s Health Month.
  • Myasthenia Gravis Awareness Month.
  • National Aphasia Awareness Month.
  • National Congenital Cytomegalovirus Awareness Month.
  • National Safety Month.
  • National Scleroderma Awareness Month.
  • Scoliosis Awareness Month.
  • National Cancer Survivors Day (June 2).
  • World environment day ( June 4 ).
  • Men’s Health Week (June 10–16).
  • World Sickle Cell Day (June 19).
  • World Yoga day ( June 21).
  • Helen Keller Deaf-Blind Awareness Week (June 23–29).
  • PTSD Awareness Day (June 27).

July

  • Cord Blood Awareness Month.
  • International Group B Strep Throat Awareness Month.
  • Juvenile Arthritis Awareness Month.
  • National Cleft and Craniofacial Awareness and Prevention Month.
  • World Hepatitis Day (July 28).

August

  • Children’s Eye Health and Safety Month.
  • Gastroparesis Awareness Month.
  • National Breastfeeding Month.
  • National Immunization Awareness Month.
  • Psoriasis Awareness Month.
  • World Breastfeeding Week (Aug. 1–7).
  • National Health Center Week (Aug. 4–10).

September

  • Blood Cancer Awareness Month.
  • Childhood Cancer Awareness Month.
  • Healthy Aging Month.
  • National Atrial Fibrillation Awareness Month.
  • National Childhood Obesity Awareness Month.
  • National Cholesterol Education Month.
  • National Food Safety Education Month.
  • National ITP Awareness Month.
  • National Pediculosis Prevention Month/Head Lice Prevention Month.
  • National Preparedness Month.
  • National Recovery Month.
  • National Sickle Cell Month.
  • National Yoga Awareness Month.
  • Newborn Screening Awareness Month.
  • Ovarian Cancer Awareness Month.
  • Pain Awareness Month.
  • Polycystic Ovary Syndrome (PCOS) Month.
  • Prostate Cancer Awareness Month.
  • Sepsis Awareness Month.
  • Sexual Health Awareness Month.
  • Sports Eye Safety Month.
  • World Alzheimer’s Month.
  • Usher Syndrome Awareness Day (third Saturday).
  • National Suicide Prevention Week (Sept. 8–14).
  • World Suicide Prevention Day (Sept. 10).
  • World Sepsis Day (Sept. 13).
  • National Celiac Disease Awareness Day (Sept. 13).
  • National HIV/AIDS and Aging Awareness Day (Sept. 18).
  • National School Backpack Awareness Day (Sept. 18).
  • Falls Prevention Day (Sept. 23).
  • Malnutrition Awareness Week (Sept. 23–27).
  • National Women’s Health and Fitness Day (Sept. 25).
  • Sport Purple for Platelets Day (Sept. 27).
  • World Rabies Day (Sept. 28).
  • Family Health and Fitness Day (Sept. 28).
  • World Heart Day (Sept. 29).

October

  • Domestic Violence Awareness Month.
  • Eye Injury Prevention Month.
  • Health Literacy Month.
  • Healthy Lung Month.
  • Home Eye Safety Month.
  • National ADHD Awareness Month.
  • National Breast Cancer Awareness Month.
  • National Bullying Prevention Month.
  • National Dental Hygiene Month.
  • National Down Syndrome Awareness Month.
  • National Medical Librarians Month.
  • National Physical Therapy Month.
  • Pregnancy and Infant Loss Awareness Month.
  • Spina Bifida Awareness Month.
  • Sudden Infant Death Syndrome (SIDS) Awareness Month.
  • World Cerebral Palsy Day (Oct. 6).
  • Mental Illness Awareness Week (Oct. 6–12).
  • World Mental Health Day (Oct. 10).
  • National Depression Screening Day (Oct. 10).
  • Bone and Joint Health National Action Week (Oct. 12–20).
  • Metastatic Breast Cancer Awareness Day (Oct. 13).
  • International Infection Prevention Week (Oct. 13–19).
  • Pregnancy and Infant Loss Awareness Day (Oct. 15).
  • National Latino AIDS Awareness Day (Oct. 15).
  • World Food Day (Oct. 16).
  • World Pediatric Bone and Joint Day (Oct. 19).
  • Respiratory Care Week (Oct. 20–26).
  • National Health Education Week (Oct. 21–25).
  • National Health care Quality Week (Oct. 20–26).
  • International Stuttering Awareness Day (Oct. 22).
  • World Psoriasis Day (Oct. 29).

November

  • American Diabetes Month.
  • Bladder Health Month.
  • Chronic Obstructive Pulmonary Disease (COPD) Awareness Month.
  • Diabetic Eye Disease Month.
  • Lung Cancer Awareness Month.
  • National Alzheimer’s Disease Awareness Month.
  • National Epilepsy Awareness Month.
  • National Family Caregivers Month.
  • National Healthy Skin Month.
  • National Hospice Palliative Care Month.
  • National Stomach Cancer Awareness Month.
  • Pancreatic Cancer Awareness Month.
  • Prematurity Awareness Month.
  • World Prematurity Day (Nov. 17).
  • Great American Smoke out Day (Nov. 21).
  • International Survivors of Suicide Day (Nov. 23).
  • GERD Awareness Week (Nov. 24–30).
  • National Family Health History Day (Nov. 28).

December

  • World AIDS Day (Dec. 1).
  • National Handwashing Awareness Week (Dec. 1–7).

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Sure, you’ve heard about the bigger awareness campaigns like Breast Cancer Awareness Month and World AIDS Day. But what about lesser-known ones, such as National Family Health History Day, Give Kids a Smile Day, or National Mediterranean Diet Month?

World Cancer Day 04-02- 04-02-
International Epilepsy Day 11-02- 11-02-
International Childhood Cancer Day 15-02- 15-02-
Colorectal Cancer Awareness Day 01-03- 01-03-
World Hearing Day 03-03- 03-03-
World Kidney Day 14-03- 14-03-
World Oral Health Day 20-03- 20-03-
World Down Syndrome Day 21-03- 21-03-
World Tuberculosis (TB) Day 24-03- 24-03-
World Autism Awareness Day 02-04- 02-04-
World Health Day 07-04- 07-04-
World Immunization Week 24-04- 30-04-
World Malaria day 25-04- 25-04-
World Asthma Day 07-05- 07-05-
World Thalassemia Day 08-05- 08-05-
World Hypertension Day 17-05- 17-05-
World MS Day 30-05- 30-05-
World No Tobacco Day 31-05- 31-05-
World Blood Donor Day 14-06- 14-06-
World Sickle Cell Day 19-06- 19-06-
World Hepatitis Day 28-07- 28-07-
World Breastfeeding Day 01-08- 01-08-
World First Aid Day 14-09- 14-09-
World Alzheimer’s Day 21-09- 21-09-
World Heart Day 29-09- 29-09-
Breast Cancer Awareness Month 01-10- 31-10-
International Day of Older Persons 01-10- 01-10-
World Sight Day 10-10- 10-10-
World Mental Health Day 10-10- 10-10-
World Obesity Day 11-10- 11-10-
World Arthritis Day 12-10- 12-10-
Global Handwashing Day 15-10- 15-10-
International Infection Prevention Day 16-10- 16-10-
World Osteoporosis Day 20-10- 20-10-
Lung Cancer Awareness Month 01-11- 30-11-
World Antibiotic Awareness Week 12-11- 18-11-
World Diabetes Day 14-11- 14-11-
World Prematurity Day 17-11- 17-11-
World COPD Day 20-11- 20-11-
World Children’s Day 20-11- 20-11-
World AIDS Day 01-12- 01-12-
International Day of Persons with Disabilities 03-12- 03-12-

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What to eat when

what to eat when

What to eat when

Nutrient timing is a planned alteration of macronutrient intake in order to promote health, workout performance, and get/stay lean.

Nutrient timing strategies are based on how the body handles different types of food at different times. One of the most important nutrient timing principles is that it’s best to eat most non-fruit and veggie carbohydrates during and after exercise.

Many factors influence energy balance, with the laws of thermodynamics being the most important determinants of weight gain and weight loss. Yes, this means how much we eat is priority #1 when changing body composition.

But the key here is “body composition.” If we’re losing equal amounts of fat and muscle when losing weight or gaining equal amounts of fat and muscle when gaining weight, we’re not taking advantage of nutrient timing.

Nutrient timing has several important goals and it’s important to eat with caution during various stages as shown :

  • Nutrient partitioning (where the nutrients go when you ingest them).
  • Improved health.
  • Improved body composition.
  • Improved athletic performance.
  • Enhanced workout recovery.
  • When you’re stressed or anxious.
  • When you’re tired or angry.
  • When you’re pregnant or nursing.
  • When you’re at a party.
  • When you’re exercising.
  • When you have a family history of heart disease.
  • When you have digestive distress.
  • When you have a family history of cancer.

 

 

Click here for Are your eating healthy food ?

If you’re eating a mix of fruits, vegetables, whole grains, and lean proteins, then you’re probably pretty far ahead of the nutrition curve. But even if you’re hitting your five-a-day, steering clear of the junk food aisle, and are at a healthy weight, there’s still a chance you’re making mistakes with your food choices without even realizing it. Not all foods are created equal—even the healthy ones—and you might not be getting as many vitamins and nutrients as you believe. In fact, you may inadvertently be loading your body with excess sugar and sodium.

Despite what you may have heard, eating breakfast isn’t necessary for everyone. In fact, skipping breakfast may be better than eating unhealthy breakfast foods. However, a nutritious, well-balanced breakfast can give you energy and prevent you from eating too much during the rest of the day.

Not all calories are created equal. Different foods go through different metabolic pathways in your body. They can have vastly different effects on your hunger, hormones, and the number of calories you burn.

Here are the best foods you can eat in the morning –

Eggs – are undeniably healthy and delicious. Studies have shown that eating eggs at breakfast increases feelings of fullness, reduces calorie intake at the next meal, and helps maintain steady blood sugar and insulin levels.

In one study, men who ate eggs for breakfast felt more satisfied and took in fewer calories during the rest of the day than those who consumed a bagel.

Additionally, egg yolks contain lutein and zeaxanthin. These antioxidants help prevent eye disorders like cataracts and macular degeneration. Eggs are also one of the best sources of choline, a very important nutrient for brain and liver health. Though high in cholesterol, eggs don’t raise cholesterol levels in most people.

In fact, eating whole eggs may reduce heart disease risk by modifying the shape of “bad” LDL cholesterol, increasing “good” HDL cholesterol, and improving insulin sensitivity. What’s more, three large eggs provide about 20 grams of high-quality. Eggs are also very versatile. For example, hard-boiled eggs make a great portable breakfast that can be prepared ahead of time.

Greek Yogurt – Greek yogurt is creamy, delicious, and nourishing. It’s made by straining whey and other liquid from milk curds, which produces a creamier yogurt that is more concentrated in protein. Protein has been shown to reduce feelings of hunger and has a higher thermic effect than fat or carbs.

The term “thermic effect” refers to the increase in metabolic rate that occurs after eating. Yogurt and other dairy products can also help with weight control because they increase levels of hormones that promote fullness, including PYY and GLP-1.

What’s more, full-fat yogurt contains conjugated linoleic acid (CLA), which may increase fat loss and decrease breast cancer risk. Certain types of Greek yogurt are good sources of probiotics like Bifidobacteria, which help your gut stay healthy.

To make sure your yogurt contains probiotics, look for the phrase “contains live and active cultures” on the label. Try topping Greek yogurt with berries or chopped fruit to increase your meal’s vitamin, mineral, and fiber content.

Coffee – is an amazing beverage to start your day. It’s high in caffeine, which has been shown to improve mood, alertness, and mental performance. Even small amounts of caffeine can achieve these effects.

An analysis of 41 studies found the most effective dose to be 38–400 mg per day to maximize the benefits of caffeine while reducing side effects. This is roughly 0.3 to 4 cups of coffee per day, depending on the coffee’s strength. Caffeine has also been shown to increase metabolic rate and fat burning. In one study, 100 mg of caffeine per day helped people burn an extra 79–150 calories over a 24-hour period.

In addition, coffee is rich in antioxidants, which reduce inflammation, protect the cells lining your blood vessels, and decrease diabetes and liver disease risk.

Oatmeal –  is the best breakfast choice for cereal lovers. It’s made from ground oats, which contain a unique fiber called oat beta-glucan. This fiber has many impressive health benefits, including reduced cholesterol.

What’s more, oat beta-glucan is a viscous fiber that promotes feelings of fullness. One study found that it increased levels of the fullness hormone PYY and that higher doses had the greatest effect. Oats are also rich in antioxidants, which protect their fatty acids from becoming rancid. These antioxidants may also benefit heart health and decrease blood pressure.

Bear in mind that one cup (235 grams) of cooked oatmeal contains only about 6 grams of protein, which won’t provide the benefits of a higher-protein breakfast. To boost the protein content of an oatmeal breakfast, prepare it with milk instead of water or serve it with a side of eggs or a piece of cheese.

Chia seeds – are extremely nutritious and one of the best sources of fiber around. In fact, one ounce (28 grams) of chia seeds provides an impressive 11 grams of fiber per serving. What’s more, a portion of the fiber in chia seeds is viscous fiber, which absorbs water, increasing the volume of food moving through your digestive tract and helping you feel full and satisfied.

In a small, 12-week study, people with diabetes who ate chia seeds experienced reduced hunger, along with improvements in blood sugar and blood pressure. Chia seeds are also high in antioxidants, which protect your cells from unstable molecules called free radicals that are produced during metabolism. In another study of people with diabetes, chia seeds decreased the inflammatory marker CRP by 40%. Elevated CRP is a major risk factor for heart disease.

However, one serving of chia seeds provides only about 4 grams of protein, which may not be optimal for breakfast.

Berries – are delicious and packed with antioxidants. Popular types include blueberries, raspberries, strawberries, and blackberries. They’re lower in sugar than most fruits, yet higher in fiber.

In fact, raspberries and blackberries each provide an impressive 8 grams of fiber per cup or 120 and 145 grams, respectively. What’s more, one cup of berries contains only 50–85 calories depending on the type. Berries also pack antioxidants called anthocyanins, which protect your heart and may help you age better.

Berries have been shown to reduce markers of inflammation, prevent blood cholesterol from oxidizing, and keep the cells lining your blood vessels healthy. A good way to add berries to your breakfast is to eat them with Greek yogurt or cottage cheese.

Nuts – are tasty, satisfying, and nutritious. They’re a great addition to your breakfast, as they’re filling and help prevent weight gain. Even though nuts are high in calories, studies suggest you don’t absorb all the fat in them.

In fact, your body only absorbs about 129 calories of a 1-ounce (28-gram) serving of almonds. This may be true for some other nuts as well, though at this time only almonds have been tested.

Furthermore, nuts have been shown to improve heart disease risk factors, reduce insulin resistance, and decrease inflammation.  All types of nuts are also high in magnesium, potassium, and heart-healthy monounsaturated fat.

What’s more, Brazil nuts are one of the best sources of selenium — just two Brazil nuts provide more than 100% of the recommended daily intake. Nuts are also beneficial for people with diabetes. In one study, replacing a portion of carbs with 2 ounces (56 grams) of nuts led to reduced blood sugar and cholesterol levels. Topping Greek yogurt, cottage cheese, or oatmeal with 2 tablespoons of chopped nuts provides crunch and flavor while increasing your breakfast’s nutritional value.

Green Tea – is one of the healthiest beverages on the planet. It contains caffeine, which improves alertness and mood, along with raising metabolic rate. Green tea provides only 35–70 mg of caffeine per cup, which is about half the amount in coffee.

Green tea may be especially helpful against diabetes. A review of 17 studies found that green tea drinkers had reductions in blood sugar and insulin levels. It also contains an antioxidant known as EGCG, which may protect your brain, nervous system and heart from damage

Protein Shake – Another great way to start your day is with a protein shake or smoothie. Several types of protein powder can be used, including whey, egg, soy, and pea protein. However, whey protein is absorbed most quickly by your body.

Whey has also been studied the most and provides several health benefits. Additionally, it seems to reduce appetite more than other forms of protein. One study comparing four high-protein meals found that the whey protein meal reduced appetite the most and led to the lowest calorie intake at the next meal.

In addition, whey protein can help lower blood sugar levels when consumed as part of a carb-containing meal. It can also preserve muscle mass during weight loss and aging. Regardless of the type of protein powder used, a high-protein shake can be satisfying and filling. Add fruits, greens, nut butter, or seeds to provide fiber and antioxidants.

Fruits – can be a delicious part of a nourishing breakfast. All types of fruit contain vitamins, potassium, fiber and are relatively low in calories. One cup of chopped fruit provides about 80–130 calories, depending on the type. Citrus fruits are also very high in vitamin C.

In fact, one large orange provides more than 100% of the recommended daily intake for vitamin C. Fruit is also very filling due to its high fiber and water contents. Pair fruit with eggs, cheese, cottage cheese, or Greek yogurt for a well-balanced breakfast that will sustain you for hours.

Flax Seeds – are incredibly healthy. They’re rich in viscous fiber, which helps you feel full for several hours after eating.

Flaxseeds may also improve insulin sensitivity and reduce blood sugar levels, as well as protect against breast cancer. Two tablespoons (14 grams) of ground flaxseeds contain 3 grams of protein and 4 grams of fiber.

Try adding flaxseeds to Greek yogurt, cottage cheese or a smoothie to increase the fiber and antioxidant content of your breakfast. Just make sure to choose ground flaxseeds or grind them yourself, because whole flaxseeds can’t be absorbed by your gut and will simply pass through your system.

Cottage Cheese – is fantastic breakfast food. It’s high in protein, which increases metabolism, produces feelings of fullness, and decreases levels of the hunger hormone. In fact, cottage cheese has been shown to be as filling and satisfying as eggs.

Full-fat cottage cheese also contains conjugated linoleic acid (CLA), which may promote weight loss. One cup of cottage cheese provides an impressive 25 grams of protein. Add berries and ground flaxseeds or chopped nuts to make it even more nutritious.

 

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Click here for Weight-Loss-Friendly foods that are supported by science -

Leafy greens – include kale, spinach, collards, swiss chards, and a few others. They have several properties that make them perfect for a weight loss diet, such as being low in calories and carbohydrates and loaded with fiber.

Eating leafy greens is a great way to increase the volume of your meals, without increasing the calories. Numerous studies show that meals and diets with low energy density make people eat fewer calories overall.

Leafy greens are also incredibly nutritious and very high in many vitamins, antioxidants, and minerals, including calcium, which has been shown to aid fat burning in some studies

Cruciferous Vegetables – vegetables include broccoli, cauliflower, cabbage, and Brussels sprouts. Like other vegetables, they’re high in fiber and tend to be incredibly filling. What’s more, these types of veggies generally contain decent amounts of protein.

They’re not nearly as high in protein as animal foods or legumes but still high compared to most vegetables. A combination of protein, fiber, and low energy density makes cruciferous vegetables the perfect foods to include in your meals if you need to lose weight. They’re also highly nutritious and contain cancer-fighting substances.

Boiled potatoes – White potatoes have several properties that make them a perfect food — both for weight loss and optimal health. They contain an incredibly diverse range of nutrients — a little bit of almost everything you need.

There have even been accounts of people living on nothing but potatoes alone for extended periods of time. They’re particularly high in potassium, a nutrient that most people don’t get enough of and that plays an important role in blood pressure control. On a scale called the Satiety Index, which measures how filling different foods are, white, boiled potatoes scored the highest of all the foods tested.

What this means is that by eating white, boiled potatoes, you will naturally feel full and eat less of other foods. If you allow potatoes to cool for a while after boiling, they will form high amounts of resistant starch, a fiber-like substance that has been shown to have various health benefits, including weight loss. Sweet potatoes, turnips, and other root vegetables are also excellent.

Beans and legumes – Some beans and other legumes can be beneficial for weight loss. This includes lentils, black beans, kidney beans, and some others. These foods tend to be high in protein and fiber, which are two nutrients that have been shown to lead to satiety.

They also tend to contain some resistant starch. The main problem is that a lot of people have difficulties tolerating legumes. For this reason, it’s important to prepare them properly.

Soups – As mentioned above, meals and diets with low energy density tend to make people eat fewer calories. Most foods with a low energy density are those that contain lots of water, such as vegetables and fruits.

But you can also just add water to your food, making a soup. Some studies have shown that eating the exact same food turned into a soup rather than as solid food, makes people feel more satiated and eat significantly fewer calories. Just make sure not to add too much fat to your soup, such as cream or coconut milk, as this can significantly increase its calorie content.

Cottage Cheese – Dairy products tend to be high in protein. One of the best ones is cottage cheese, which — calorie for calorie — is mostly protein with very few carbs and little fat. Eating cottage cheese is a great way to boost your protein intake.

It’s also very satiating, making you feel full with a relatively low number of calories. Dairy products are also high in calcium, which may aid fat burning. Other low-fat, high-protein dairy products include Greek yogurt and skyr.

Avocados – are a unique fruit. While most fruits are high in carbs, avocados are loaded with healthy fats. They’re particularly high in monounsaturated oleic acid, the same type of fat found in olive oil. Despite being mostly fat, avocados also contain a lot of water and fiber, making them less energy-dense than you may think.

What’s more, they’re a perfect addition to vegetable salads, as studies show that their fat content can increase carotenoid antioxidant absorption from the vegetables 2.6- to 15-fold. They also contain many important nutrients, including fiber and potassium.

Apple Cider Vinegar – is incredibly popular in the natural health community. It’s often used in condiments like dressings or vinaigrettes, and some people even dilute it in water and drink it. Several human-based studies suggest that apple cider vinegar can be useful for weight loss.

Taking vinegar at the same time as a high-carb meal can increase feelings of fullness and make people eat 200–275 fewer calories for the rest of the day. One 12-week study in obese individuals also showed that 15 or 30 ml of vinegar per day caused a weight loss of 2.6–3.7 pounds, or 1.2–1.7 kilograms.

Vinegar has also been shown to reduce blood sugar spikes after meals, which may have various beneficial health effects in the long term

Whole grains – Though cereal grains have received a bad reputation in recent years, some types are definitely healthy. This includes some whole grains that are loaded with fiber and contain a decent amount of protein.

Notable examples include oats, brown rice, and quinoa. Both brown and white rice can contain significant amounts of resistant starch, particularly if cooked and then allowed to cool afterward.

Keep in mind that refined grains are not a healthy choice, and sometimes foods that have “whole grains” on the label are highly processed junk foods that are both harmful and fattening.

If you’re on a very low-carb diet, you’ll want to avoid grains, as they’re high in carbs. But there’s otherwise nothing wrong with eating whole grains if you can tolerate them.

Chilli Pepper – Eating chili peppers may be useful on a weight loss diet. They contain capsaicin, a substance that has been shown to reduce appetite and increase fat burning in some studies. This substance is even sold in supplement form and a common ingredient in many commercial weight loss supplements.

One study showed that eating 1 gram of red chili pepper reduced appetite and increased fat burning in people who didn’t regularly eat peppers. However, there was no effect on people who were accustomed to eating spicy food, indicating that a certain level of tolerance can build up.

Coconut oil – Not all fats are created equal. Coconut oil is high in fatty acids of a medium length, called medium-chain triglycerides (MCTs). These fatty acids have been shown to boost satiety better than other fats and increase the number of calories burned.

What’s more, two studies — one in women and the other in men — showed that coconut oil reduced amounts of belly fat. Of course, coconut oil still contains calories, so adding it on top of what you’re already eating is a bad idea.

It’s not about adding coconut oil to your diet but about replacing some of your other cooking fats with coconut oil. However, studies show that coconut oil is less satiating than MCT oil — a supplement that contains much higher numbers of medium-chain triglycerides.

Extra virgin olive oil is worth mentioning here, as it’s probably one of the healthiest fats on the planet. For top disease-fighting power, eat all of these amazing edibles together with other healthful foods that didn’t make the top 10 list, including green tea, chocolate, alcohol (in limited quantities), olive oil, and soy.

Beyond the choices listed here, fruits and vegetables in general are powerhouses of fiber, vitamins, minerals, and antioxidants. By eating five or more servings a day, you help protect your body from heart disease, cancer, and other diseases. The real key to preventing disease and promoting health is not certain foods, but a lifestyle of regular physical activity and healthy eating, experts say.

Overall, an eating plan low in saturated fat and rich in whole grains, fruits, vegetables, and legumes is your best bet for a healthy heart. And there is very little evidence that individual foods with super-nutrient profiles can reduce the risk of cancer. But healthy dietary patterns, including these foods, along with a healthy lifestyle, [are] critical to reducing risk for cancer.

Remember that portion size does matter, even when it comes to healthful foods. If you gain weight eating super-portions of super-nutritious foods, you’ll negate the health benefits because of the health risks associated with being overweight. Also keep in mind that taking a vitamin, mineral, or herbal supplement is no replacement for eating a variety of healthy food. There is limited evidence that supplements, beyond filling nutritional gaps.

Make no mistake about it; eating healthfully — at least most of the time — is your best defense against chronic diseases. And the best part? Good nutrition really does taste great.

 

Click here for Are you a breakfast fanatic, an early luncher or a late-night snacker?

The answer to that question may have greater implications for health than one might think. Although what we put in our bodies matters most, when we choose to eat that food also has an impact on how our bodies will process it and our likelihood of gaining weight from it.

The timing of when we eat can influence body weight. The most important aspect of any diet is keeping overall calorie consumption in check, particularly for those with diabetes or who are trying to lose weight. But the schedule people follow in eating meals and snacks can help them either stay on track with their diets or be more easily swayed off course.

Following are eating-schedule habits, they might help or hurt.

Eating a big breakfast – An old adage advised people to “eat breakfast like a king, lunch like a queen and dinner like a pauper.” This may be the best way to plan daily meals.
Eating a big meal in the morning gives the body plenty of energy to start the day, and sets the pace of metabolism for the rest of the day. It helps people avoid feeling so hungry at subsequent meals that it derails their diets.

But just be careful to eat a big breakfast that is filled with healthy foods, such as one serving of lean protein, whole grains, fruits, and vegetables. Don’t load up on too many carbohydrates first thing in the morning, though, because it could lead to sluggishness later in the day.

Skipping breakfast – It’s normal for people to have different preferences about when they eat, and some people say they just don’t like to eat breakfast. But regardless of how opposed the body seems to eat in the morning, breakfast really is the most important meal of the day.

Because these personal preferences are also mostly shaped by habit, they can be changed by building new habits. Start out by eating a single piece of fruit or toast to get the body comfortable digesting something early in the morning.

Breakfast should ideally be eaten within an hour of getting up, and a big meal is not needed to jump-start the body’s metabolism. People who skip breakfast are a third more likely to be obese.

A long, large lunch – The traditional European lifestyle, in which people take a long lunch break to consume the day’s main meal, might partly explain why Europe’s obesity levels are lower than those of the U.S.

Eating a large lunch is better for the body than eating a big dinner because it means that calories consumed throughout the day are more evenly distributed, and satiety is also more even throughout the day.

But be careful about eating too much at any meal, because that can lead to weight gain even if you reduce calories consumed at other meals. The body is only going to use what it needs at one particular meal, and the rest of it is going to be stored in the body as fat.

Snack-size meals throughout the day – Another often-used dieting trick is to eat small snacks throughout the day, in lieu of larger meals. This is supposed to keep portion sizes in check while maintaining fullness throughout the day.

This strategy can work well for some people, as long as they stay within their bounds for target calorie consumption. Some dietitians even advocate that the small, constant meals rev up metabolism and encourage weight loss. However, the main problem is that “people don’t know what ‘small’ means,” and so they tend to overshoot their calorie limits and wind up eating more than they should.

A big dinner – In American culture, people often eat their biggest meal of the day at dinnertime. While people may like the idea of friends or family members gathering to discuss the day’s events and share a feast, unfortunately, that’s not what’s best for health.

People who reserve their biggest meal for the end of the day may tend to eat less before that point. If you go into dinner ravenous, the tendency is to over-eat.

A better option for people who want to keep their dinnertime tradition is to reduce portion sizes. This can accomplish the goals of both getting in some bonding time, as well as maintaining a healthy weight. People can redistribute those extra dinner calories to breakfast and lunch, to maintain a steadier level of fullness throughout the day.

Three meals with three snacks in between – This eating schedule is the golden ticket for health, though as always, it’s critical that the total calories and fat consumed are kept at or under individual daily goals.

Most important is the minimum of three meals daily, which keeps you feeling full the longest, adding that how you divide up your calories depends on your individual schedule. If the body goes more than four or five hours without eating, this will affect metabolism and how likely overindulgence is at the next meal.

The plan of three main meals with snacks in between is good because this plan takes people’s busy schedules into account. When it’s not possible to sit down for lunch until 3 p.m., having a light snack available can stave off hunger. This schedule keeps you in more control of the food choices you make,

Stop eating at a certain time – Some diet plans tempt participants with an offer that they can eat whatever they want, they just can’t eat after a certain time of day, usually in the late afternoon or early evening. The assumption is that this plan will lower overall calorie consumption, but in all likelihood, people will compensate by eating more calories earlier in the day.

Diets that rely on gimmicks to help people lose weight often don’t present a long-term solution to calorie consumption,

Late-night eating – A big problem with eating late at night is that it doesn’t allow for the body to be active and burn most of the calories consumed within hours of a meal. Going to bed soon after eating means that more calories will be converted to fat. Staying up for at least two or three hours after a meal, and one hour after a snack.

Additionally, staying up should mean maintaining some level of activity, not zoning out in front of the TV. Sitting in the “recliner is the same as going into the bed.” The recliner is where a lot of people tend to get into trouble, as there is a tendency to relax at the end of the day and to indulge in snack foods.

For the average person coming into my office with weight problems, the biggest problem is after-dinner snacking. People who stay up very late, a snack at midnight is a fine choice, as long as it fits into the overall calorie plan, and the consumer is planning on staying up for long enough to digest it.

Fasting Diets – Any diet that involves fasting for an extended time is not likely to be very effective. While it can lead to weight loss in the short-run, as soon as the dieter starts eating normally again, he or she will most likely regain all of the weight that was lost. One reason for this is that the weight loss comes from losing fluids, not fat. Fasting is not a means of controlling one’s weight.

Even more problematic is the tendency for people to be disheartened when the weight is regained, and simply give up on dieting altogether. Pass it on: In order to best control your weight, eat three meals daily and be prepared with three snacks.

 

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Click here for What to eat When –

Cold: During cold eat Carrot, Pineapple, Ginger, Garlic.

Headache: Eat Apple, Cucumber, Kale, Ginger, Celery if you have a headache.

Ulcer: Cabbage, Carrot, and Celery if you have Ulcer.

High B.P.: Beet, Apple, Celery, Cucumber, and Ginger are good for High B.P.

Kidney Detox: Carrot, Watermelon, Cucumber, Cilantro will help in the case of Kidney Detox.

Eyes: To improve eyesight eat more of Carrot and Celery

Constipation : If You are suffering from constipation eat fresh Cabbage, Apple, and Carrot.

Hangover : Eat Apple Carrot Beet and lemon to reduce hangover.

Nervousness : In order to overcome nervousness eat Pomegranate, Carrot, and Celery.

Indigestion: Eat Pineapple, Mint, Carrot, and Lemon.

Memory Loss: Pomegranate, Beets, and grapes will improve your memory.

Fatigue: Eat Spinach, Carrot, Green Apple, Beets, and Lemon to overcome fatigue.

Stress: Banana, Strawberry, and Pear will residue your stress.

Kidney Stone: Eat more of Orange, Apple, Watermelon, and lemon.

Arthritis: Carrot, Celery, Pineapple, and Lemon will control Arthritis

Asthma: Eat Carrot, Spinach, Apple, Garlic, and Lemon.

Diabetes: Spinach, Carrot, and Celery will control diabetes

Depression: Carrot, Apple, Spinach, and beet will reduce your depression and eliminate in some cases.

Food to Fight Cardiovascular disease – Eating a wide variety of fruit and vegetables can help reduce the risk of coronary heart disease. Fruit and vegetables contain vitamins and phytochemicals that help prevent the oxidation of cholesterol, which reduces the chance of it being deposited in the arteries. They also contain carbohydrates that give the body energy but are low in fat which can help with weight control.

Beans, pulses, and porridge oats are high in soluble fiber, which encourages the body to excrete cholesterol before it can be reabsorbed into the bloodstream. Nuts help increase levels of HDL cholesterol. Soya is a food source of protein, fiber, and unsaturated fats, all of which may help to lower cholesterol. Soya products – for example, soya milk, soya yogurts, tofu, and miso – are of high nutritional value; they contain lots of vitamins, minerals, are high in polyunsaturated fats and low in saturated fat.

Food to Fight high Blood Pressure: Fruit and vegetables contain potassium, which can help manage blood pressure by counteracting the effects of too much salt (sodium). If you have high blood pressure, aim to eat at 7-9 portions of a variety of fruit and vegetables each day, focusing on vegetables.

Dietary sources of magnesium, calcium, and folic acids such as green leafy vegetables (spinach, kale, pak choy, and broccoli), wholegrain cereals, nuts, and seeds are essential for blood pressure control.

Food to fight PMS: Eat plenty of low-GI, carbohydrate-rich foods, like oatcakes and whole grains which keep blood sugar levels stable and provide a sustained source of energy. They can also help with cravings, irritability, and mood swings. Research suggests that vitamin B6 – found in cereals, baked potatoes, bananas, chicken, beef and avocado, and magnesium – found in spinach, pumpkin seeds, salmon, sesame seeds, white fish may improve a number of PMS symptoms, including those affecting your emotions.

Choose dairy products, leafy green vegetables, soya, celery, cereals, dried fruits, and almonds.  Porridge oats and dried fruits are good sources of fiber. Eat less sugar, salt, and saturated fat. Cutting back on salt can help to offset the bloating and fluid retention commonly associated with PMS.

Food to fight depression:  Omega-3 fatty acids can help to lift low moods. Increase your intake of oily fish to two or three portions a week, and add some nuts, seeds, and avocadoes to your diet. Use olive, rapeseed, or walnut oil for cooking and dressing salads. Folate (folic acid), vitamins B6, B12, and magnesium deficiencies have all been linked to depression so get plenty of whole grains, pulses, dairy products, eggs, nuts, dried apricots, and dark chocolate.  Eat regularly, don’t skip meals especially breakfast. Skipping meals sets the scene for fluctuating blood sugar levels

Food to fight Osteoporosis: Magnesium may have an important role to play in helping to keep bones healthy. Good sources include brazil nuts, sunflower and sesame seeds, almonds, bananas, and dark green, leafy vegetables such as spinach. Add Kale and Broccoli to your Diet.

Food to fight vision Loss:  Eat less salt and reduce your saturated fat intake. High blood pressure is believed to increase the risk of glaucoma. Cut back on red meat and full-fat dairy products. Trim the skin off poultry and remove the fat before cooking meat. Caffeine increases pressure in the eye, and people with glaucoma should avoid caffeine.  

 

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Click here for Foods that boost the immune system –

Feeding your body certain foods may help keep your immune system strong. If you’re looking for ways to prevent winter colds and the flu, your first step should be a visit to your local grocery store. Plan your meals to include following powerful immune system boosters.

Citrus Fruits: Most people turn to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system. Vitamin C is thought to increase the production of white blood cells. These are key to fighting infections. Popular citrus fruits include:

  • grapefruit
  • oranges
  • tangerines
  • lemons
  • limes
  • clementines

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Red Ball Peppers: If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain twice as much vitamin C as citrus. They’re also a rich source of beta carotene. Besides boosting your immune system, vitamin C may help maintain healthy skin. Beta carotene helps keep your eyes and skin healthy.

Broccoli: Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as many other antioxidants and fiber, broccoli is one of the healthiest vegetables you can put on your table. The key to keeping its power intact is to cook it as little as possible — or better yet, not at all.

Garlic: is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health. Early civilizations recognized their value in fighting infections. Garlic may also help lower blood pressure and slow down the hardening of the arteries. Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

Ginger: Ginger is another ingredient many turns to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and other inflammatory illnesses. Ginger may also help decrease nausea.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin. Ginger may help decrease chronic pain and may possess cholesterol-lowering properties, according to recent animal research.

Spinach: is made our list not just because it’s rich in vitamin C. It’s also packed with numerous antioxidants and beta carotene, which may increase the infection-fighting ability of our immune systems. Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking enhances its vitamin A and allows other nutrients to be released from oxalic acid.

Yogurt: Look for yogurts that have “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases. Try to get plain yogurts rather than the kinds that are pre-flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with vitamin D. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

Almonds: When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, vitamin E is key to a healthy immune system. It’s a fat-soluble vitamin, meaning it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats. A half-cup serving, which is about 46 whole, shelled almonds, provides nearly 100 percent of the recommended daily amount of vitamin E

Turmeric: You may know turmeric as a key ingredient in many curries. But this bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis. Also, research shows that high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage.

Green Tea: Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate, or EGCG, another powerful antioxidant. EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T-cells.

Papaya: is another fruit loaded with vitamin C. You can find 224 percent of the daily recommended amount of vitamin C in a single papaya. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, B vitamins, and folate, all of which are beneficial to your overall health.

Kiwi: Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C. Vitamin C boosts white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

Poultry: When you’re sick, chicken soup is more than just a feel-good food with a placebo effect. It helps improve symptoms of a cold and also helps protect you from getting sick in the first place. Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains 40 to 50 percent of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells. Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

Sunflower seeds: are full of nutrients, including phosphorus, magnesium, and vitamin B-6. They’re also incredibly high in vitamin E, a powerful antioxidant.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Shellfish: isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc. Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

  • crab
  • clams
  • lobster
  • mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet. For adult men, it’s 11 milligrams (mg), and for women, it’s 8 mg. Too much zinc can actually inhibit immune system function.

 

Ayurveda Herbal Medicines

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The ability to synthesize a wide variety of chemical compounds that are used to perform important biological functions, and to defend against attack from predators such as insects, fungi and herbivorous mammals is called herbal medicine.

Chemical compounds in plants mediate their effects on the human body through processes identical to those already well understood for the chemical compounds in conventional drugs; thus herbal medicines do not differ greatly from conventional drugs in terms of how they work. This enables herbal medicines to be as effective as conventional medicines, but also gives them the same potential to cause harmful side effects

Natural medicines provides clinically relevant, bottom-line-focused information and ratings on dietary supplements, natural medicines, and complementary alternative and integrative therapies in evidence-based monographs.

Plants have been used for health and medical purposes for several thousands of years. The number of higher plant species on earth is about 2,50,000. It is estimated that 35,000 to 70,000 species have, at one time or another, been used in some cultures for medicinal purposes. A majority of the world’s population in developing countries still relies on herbal medicines to meet its health needs. Herbal medicines are often used to provide first-line and basic health service, both to people living in remote areas where it is the only available health service, and to people living in poor areas where it offers the only affordable remedy. Even in areas where modern medicine is available, the interest on herbal medicines and their utilization have been increasing rapidly in recent years.

Medicinal plants are important sources for pharmaceutical manufacturing. Medicinal plants and herbal medicines account for a significant percentage of the pharmaceutical market. For example, in China, medicinal plants and their products had a 33.1% share of the pharmaceutical market in 1995. In Malaysia, the market for traditional medicine is estimated at about 1 billion Malaysia rinngit annually.

Click here for WHO’s Policy on herbal medicines –

The World Health Organization is fully aware of the importance of herbal medicines to many of its Member States and supports the use of medicinal plants and their products. In early 1978, the World Health Assembly, the WHO governing body, adopted a resolution on drug policies and management of medicinal plants, which recognized the importance of medicinal plants in the health care system. The World Health Assembly proposed coordinating efforts through the preparation of an inventory of medicinal plants, the development of criteria and methods for proving the safety and efficacy of medicinal plant products, and the dissemination of relevant information. In 1987, 1988 and 1989, three more resolutions were adopted covering the identification, evaluation, preparation, cultivation, utilization, regulation and conservation of medicinal plants.

Based on those resolutions, WHO’s policy on herbal medicine may be summarized as follows:

(1) WHO is fully aware of the importance of herbal medicines for the health of a large number of the population in today’s world. Herbal medicines are recognized as valuable and readily available resources, and their appropriate use is encouraged;

(2) To promote the proper use of medicinal plants, a comprehensive programme for their identification, evaluation, preparation, cultivation, recognition as valuable and readily available resources, and their appropriate use is encouraged;

(3) It is necessary to make a systematic inventory and assessment (pre-clinical and clinical) of medicinal plants; to introduce measures on the regulation of herbal medicines to ensure quality control of herbal products by using modern techniques, applying suitable standards and good manufacturing practices; and to include herbal medicines in the national standard or pharmacopoeia.

(4) As many of the plants that provide traditional and modern drugs are threatened with extinction, WHO endorses the call for international cooperation and coordination to establish programmes for the conservation of medicinal plants, to ensure that adequate quantities are available for future generations.

Medicinal herbs – Medicinal herbs treated most of the health ailments when there was no use of intricate medicinal instruments and drugs. These herbs worked wonders with their juices, extracts, barks, leaves, flowers, and sometimes the entire plant. They have been popularly known as medicinal herbs and their applications were passed on through many generations. However, before using any herb for medicinal reasons, it is essential to know about the plant and the related research. For instance, comfrey was used as an anti-inflammatory agent for treating bruises, sprains, and other wounds, bladderwrack being a good source of iodine, was used in many medications for thyroid conditions, aloe vera was used for minor burns, kava-kava treated depression and anxiety, while milk thistle treated a host of liver diseases.

Click here for Guidelines for use of herbal medicines-

Use of Herbal medicines in health care – In many communities and families in the Region, herbal medicine is an available, affordable, effective and culturally-acceptable health care modality. The use of herbal medicine can meet certain primary health care requirements of the people, particularly in less developed, rural and remote areas. The existing community-based traditional medicine projects in several countries have demonstrated the vital role that can be played by herbal medicine in primary health care. In more developed countries, it can complement modern pharmaceutical medicines.

The knowledge available in communities about the use of medicinal plants should be collected and collated, preferably with the participation of the communities themselves. Medicinal plants commonly used in the communities should be selected. The basic criteria in the selection of plants should be: (1) locally available; (2) useful for common health problems; and (3) availability of references on their safety and efficacy. Educational and training materials on these selected plants should be prepared and disseminated. Community health workers should be trained in the identification, collection, processing, storage and utilization of the plants. Villagers should be encouraged to plant medicinal plants in their gardens or backyards.

The herbal medicine practices should be coordinated and integrated into the country’s health care system. They can be components of health care establishments at the primary, secondary and tertiary levels or can stand alone. Countries are encouraged to be aware of recent developments in herbal medicine throughout the world and to adopt such treatments into their health care services as and when appropriate if it is beneficial to the community.

Conservation of medicinal Plants –

The use of plants as medicines has been taken for granted on the assumption that the plants will be available on a continuing basis. However, many medicinal plants face extinction or severe genetic loss. The forty-first World Health Assembly (1988) adopted a resolution which endorsed the call for international cooperation and coordination to establish a basis for the conservation of medicinal plants to ensure that adequate quantities are available for future generations. Each individual country is encouraged to develop programmes to preserve the continuing existence of local medicinal plants and, if applicable, to introduce additional plants through appropriate processes.

Medicinal plants are valuable natural and genetic resources and an inventory and survey of medicinal plants should be conducted in each country regularly. A list of endangered species of medicinal plant in each country should be prepared and actions for their protection and conservation should be taken, preferably by the Government, including the establishment of seed banks.

The cultivation of plants needed for medicinal purposes should be encouraged to ensure adequate local supply. Incentive schemes could be devised to support this.

Herbal Medicine –

Did you know that about 25 percent of the drugs prescribed worldwide are derived from plants? Of the 252 drugs in the World Health Organization’s essential medicine list, 11 percent are exclusively of plant origin. In fact, about 200 years ago the first pharmacological compound, morphine, was produced from opium extracted from the seed pods of the poppy flower.

Since then, scientists have been studying plants to create the pharmaceutical products we know today. But after years of overmedicating, facing resistant bacteria in the microbiome and treating the illness rather than the root of the problem, people are beginning to pay more attention to natural, herbal medicine.

Millions of dollars have recently been invested in looking for promising medicinal herbs. These substantial research investments in traditional herbal medicine are still relatively modest when compared to the overall pharmaceutical industry, but it proves that researchers are beginning to steer away from conventional drug development and look toward more alternative and natural forms of treatment.

Natural plant products have been used throughout human history for various purposes. In fact, written records of the use of herbal medicine date back more than 5,000 years, and for much of history, herbal medicine was the only medicine.

Today, plants are being used to treat a number of health concerns and conditions, including allergies, arthritis, migraines, fatigue, skin infections, wounds, burns, gastrointestinal issues and even cancer — proving that it’s true that food is medicine. These herbs are less expensive and they’re a safer means of treatment than conventional medications, which is why so many people are choosing to go back to this traditional idea of medicine.

What Is Herbal Medicine?

Herbal medicines are naturally occurring, plant-derived substances that are used to treat illnesses within local or regional healing practices. These products are complex mixtures of organic chemicals that may come from any raw or processed part of a plant.

Herbal medicine has its roots in every culture around the world. There are many different systems of traditional medicine, and the philosophy and practices of each are influenced by social conditions, environment and geographic location, but these systems all agree on a holistic approach to life. Well-known systems of herbal medicine like Traditional Chinese Medicine and Ayurvedic Medicine believe in the central idea that there should be an emphasis on health rather than on disease. By using healing herbs, people can thrive and focus on their overall conditions, rather than on a particular ailment that typically arises from a lack of equilibrium of the mind, body and environment.

Although botanical medicine has been practiced for thousands of years, it continues to be of use in the modern, Western world. The World Health Organization recently estimated that 80 percent of people worldwide rely on herbal medicines for some part of their primary health care, and the worldwide annual market for these products is approaching $60 billion. People in many countries have become more interested in herbal medicine because of the rising cost of prescription medication and the returning interest in natural or organic remedies.

Whole herbs contain many ingredients that are used to treat diseases and relieve symptoms. Herbal medicine, also called botanical medicine, uses the plant’s seeds, berries, roots, leaves, bark or flowers for medicinal purposes. The biological properties of these plants have beneficial effects. Other factors are responsible for their benefits as well, such as the type of environment in which the plant grew, the way in which it was harvested and how it was processed. The plant is either sold raw or as extracts, where it’s macerated with water, alcohol or other solvents to extract some of the chemicals. The resulting products contain dozens of chemicals, including fatty acids, sterols, alkaloids, flavonoids, glycosides, saponins and others.

Herbal Medicine Precautions

Herbal supplements are classified as dietary supplements by the U.S Dietary Supplement Health and Education Act, which means that they’re not tested to prove they’re safe and effective, unlike prescription drugs. This is why some manufacturers can get away with selling herbal products that aren’t completely pure. When buying herbs to be used for medicine, make sure to purchase 100 pure-grade products from a reputable company. This ensures that you get the highest quality product that’s not weakened with less expensive additives and isn’t grown with pesticides or contaminated with heavy metals.

Botanical medicine may also cause allergic reactions or interact with conventional drugs, which is why you should consult your health care provider before beginning any herbal treatments. Herbalists, naturopathic physicians, pharmacists, medical doctors and Traditional Chinese Medicine practitioners can provide information about herbal medicine and help you to choose what herb is best to address your health concerns. Be sure to do your own research on the herb you use and check for possible side effects and appropriate dosage.

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Click here for Benefits of Herbal Medicine

 

Herbal medicine is the oldest form of medicine in the world. Although it is the most commonly practiced form of medicine throughout the world, it is only in relatively recent years that it has gained popularity in western culture. Herbal medicine is valued as an alternative medicine in that it offers gentle treatment to a range of illnesses and ailments. Benefits of herbal products are limitless.

1. More Affordable than Conventional Medicine

Modern medical science certainly comes with a high price tag, and pharmaceuticals are no exception. One reason why herbal medicine is becoming more popular recently is because people simply can’t afford to pay for their medication month after month.

A systematic review published in Evidence-Based Complementary and Alternative Medicine evaluated whether or not natural health products provide a cost-effective choice in the treatment of disease. Researchers found that natural health products show evidence of cost-effectiveness in relation to postoperative surgery and complications. More research is needed to determine the cost-effectiveness in other areas of modern medicine, but the preliminary data suggests that herbal products are more affordable than pharmaceuticals.

2. Easier to Obtain than Prescription Medications

Herbal products, such as herbal extracts, essential oils and herbal teas, are available in most health food and even grocery stores, so you don’t have to see a doctor to get prescriptions before purchasing them. This certainly makes it easier to obtain herbal products and avoid additional health care costs.

Herbs are classified as dietary supplements, so they can be produced, sold and marketed without going through the FDA. Although this makes it easier to purchase and use these beneficial products, it’s our job as consumers to choose among the competitors. Make sure to read the ingredients and labels carefully before using any herbal supplement. Purchase from a reputable and trustworthy company that verifies the product is 100 percent pure-grade.

3. Hold Beneficial, Healing Properties

Herbs are used for the treatment of chronic and acute conditions and various ailments, including major health concerns like cardiovascular disease, prostate problems, depression, inflammation and weakened immune system. Herbs are used around the world to treat conditions and diseases, and many studies prove their efficacy. In fact, of the 177 drugs approved worldwide for the treatment of cancer, more than 70 percent are based on natural products or chemical imitations of natural products.

4. Balancing benefits and risks 

Herbal medicines are preparations containing exclusively plant material. Their efficacy can be tested in clinical trials much like synthetic drugs but numerous methodological and logistical problems exist. For several herbal medicines, efficacy has been established; for many others, this is not the case mostly because the research has not been done. Many consumers believe that herbal medicines are natural and therefore safe. This is a dangerous simplification. Some herbal medicines are associated with toxicity others interact with synthetic drugs. The often under-regulated quality of herbal medicines amounts to another safety issue. Contamination or adulteration of herbal medicines are possible and can cause harm. In order to conduct a risk-benefit analysis of a specific herbal medicine for a specific indication, we require definitive efficacy and safety data. This is currently the case for only very few such preparations. It follows that, in order to advise consumers responsibly, the gaps in our present knowledge require filling.

5. Reduced risk of side effects

Most herbal medicines are well tolerated by the patient, with fewer unintended consequences than pharmaceutical drugs. Herbs typically have fewer side effects than traditional medicine, and may be safer to use over time. While the side effects of any herbal medication depend on the drug in question, many have fewer side effects than conventional medicine.

6. Effectives with chronic conditions

Herbal medicines tend to be more effective for long-standing health complaints that don’t respond well to traditional medicine. One example is the herbs and alternative remedies used to treat arthritis. Vioxx, a well-known prescription drug used to treat arthritis, was recalled due to increased risk of cardiovascular complications. Alternative treatments for arthritis, on the other hand, have few side effects. Such treatments include dietary changes like adding simple herbs, eliminating vegetables from the nightshade family and reducing white sugar consumption.

7. Lower cost

Another advantage to herbal medicine is cost. Herbs cost much less than prescription medications. Research, testing, and marketing add considerably to the cost of prescription medicines. Herbs tend to be inexpensive compared to drugs.

8. Widespread availability

Yet another advantage of herbal medicines are their availability. Herbs are available without a prescription. You can grow some simple herbs, such as peppermint and chamomile, at home. In some remote parts of the world, herbs may be the only treatment available to the majority of people.

9. There is a choice on how to use them 

Medicinal herbs can be used in a variety of ways, depending on the kind of herb that is to be used. Some herbs can be mixed with food. Some can be made into tea, and there are some that are available in capsule or tablet form.

10. They are good for more than one condition 

Most prescriptive drugs are designed for one specific health problem. By contrast, many herbal medicine act on several parts of the body at once. For example Ginko (Ginko biloba) is good for circulatory disorders, but it also helps enhance memory.

Other benefits 

  • Time proven – herbal medicine has been with us for millennia
  • Natural, non-toxic when taken as prescribed by a qualified herbalist – our bodies comfortably metabolise plants and plant extracts
  • Holistic – treats the whole person; physical, mental, emotional and spiritual
  • Safe and gentle – but at the same time powerful and effective
  • Uses natural plant extracts – innate synergy and balance
  • Multidisciplinary – combines study of western medicine, anatomy, physiology, pathology, herbalism, phyto-chemistry, nutrition, traditional medicines….
  • Uniquely tailored to each patient – diagnostic approach based on specific individual constitution
  • Not big business – you can’t patent herbs or traditional knowledge!
    – But many synthetic drugs are based on altered herb-extracts
    – However this loses the natural balance – dose sensitivity / side-effects increase
  • Alive, widespread, and vibrant
    – The majority of the world’s population still relies on herbal medicine as its primary form of treatment
    – Every known culture that has existed on this planet has used herbal medicine

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Click here for Top herbs used in medicines –

 

1. Raw Garlic

Garlic contains vital nutrients, including flavonoids, oligosaccharides, selenium, allicin and high levels of sulfur. Consuming cooked or raw garlic, by adding it to food or taking a capsule, can help treat diabetes, fight inflammation, boost the immune system, regulate blood pressure, fight cardiovascular disease, relieve allergies, fight fungal and viral infections, and improve hair loss.

Studies show an inverse correlation between garlic consumption and progress of cardiovascular disease, the leading cause of death in the United States. Research published in the Journal of Nutrition shows that garlic reduces cholesterol, inhibits platelet clustering, reduces blood pressure and increases antioxidant status.

2. Ginger

Ginger is the most widely used dietary condiment in the world today. The therapeutic benefits of ginger come from gingerols, the oily resin from the root that acts as a highly potent antioxidant and anti-inflammatory agent. Gingerol, among other bioactive agents present in ginger, are able to relieve indigestion and nausea, boost immune and respiratory function, fight bacterial and fungal infections, treat stomach ulcers, reduce pain, improve diabetes, prevent malabsorption, and may even inhibit the growth of cancer cells.

According to a 2013 review of evidence published in the International Journal of Preventive Medicine, the anticancer potential of ginger is well-documented, and its functional ingredients like gingerols, shogaol and paradols are the valuable ingredients that can prevent various cancers. Researchers also found that ginger has anti-inflammatory and antioxidative properties for controlling the aging process.

There are several ways to use ginger. It can be eaten raw, taken in powder or supplement form, consumed in liquid form by making a tea, or used topically in oil form.

3. Turmeric

Turmeric is a plant that has a very long history of medicinal use, dating back nearly 4,000 years. Modern medicine has begun to recognize its importance, as indicated by the over 3,000 publications dealing with turmeric. This powerful plant can be added to any recipe or taken as a supplement. There are a range of turmeric benefits, including its ability to slow and prevent blood clotting, fight depression, reduce inflammation, relieve arthritis pain, manage diabetes, treat gastrointestinal issues, regulate cholesterol, and fight cancer.

Several studies indicate that turmeric has potent antioxidant, anti-inflammatory, antimutagenic, antimicrobial and anticancer properties. As an antioxidant, turmeric extracts can scavenge free radicals, increase antioxidant enzymes and inhibit lipid peroxidation.

 4. Ginseng

Ginseng is one of the most popular herbal medicines in the world, and it’s been used in Asia and North American for centuries. Native Americans used the root as a stimulant and headache remedy, as well as a treatment for infertility, fever and indigestion, for instance.

A study done at the Brain Performance and Nutrition Research Centre in the U.K. was conducted to gather data about ginseng’s benefits and its ability to improve mood and mental function. It involved 30 volunteers who were given three rounds of treatments of ginseng and a placebo, and the results found that 200 milligrams of ginseng for eight days slowed the fall in mood but also slowed the participants’ response to mental arithmetic. The 400-milligram dose improved calmness and improved mental arithmetic for the duration of the eight-day treatment.

Ginseng is also used to reduce stress, help with weight loss, treat sexual dysfunction, improve lung function, lower blood sugar levels, boost the immune system and reduce inflammation. Ginseng is available in dried, powdered, tea, capsule and tablet forms.

5. Milk Thistle

Milk thistle extracts have been used as traditional herbal medicine remedies for almost 2,000 years. Milk thistle contains high levels of lipophilic extracts from the seeds of the plant, which act as bioflavonoids that increase immunity and slow down oxidative stress. The herb is also used for its anti-inflammatory properties. It can aid digestive function, increase bile production, boost skin health, fight the appearance of aging, lower cholesterol levels and help detoxify the body.

A review of clinical trials evaluating the safety and efficacy of milk thistle found that the herb has protective effects in certain types of cancer, and data shows it can also be used for patients with liver diseases, hepatitis C, HIV, diabetes and hypercholesterolemia. Milk thistle extracts, which are commonly sold in capsules, are also known to be safe and well-tolerated.

6. Feverfew

For centuries, feverfew has been used for fevers, headaches, stomachaches, toothaches, insect bites, infertility, and problems with menstruation and labor during childbirth. Feverfew’s pain-easing effect is said to come from a biochemical called parthenolides, which combats the widening of blood vessels that occurs in migraines. The herb is also used to prevent dizziness, relieve allergies, reduce arthritis pain and prevent blood clots.

Several impressive human studies show the positive effects of using feverfew to prevent and treat migraines. A systematic review completed by the School of Postgraduate Medicine and Health Science in the U.K. compared the results of six studies. Researchers found that feverfew is indeed effective in the prevention of migraine headaches and does not pose any major safely concerns.

Feverfew is available in capsule form, as tablets and liquid extract. Supplements should be standardized to contain at least 0.2 percent parthenolide. The leaves of feverfew can be used to make tea, but they have a bitter taste and may be irritate the mouth.

7. St. John’s Wort

St. john’s wort is a flowering plan in the family Hypericaceae. St. John’s wort has been used as a medicinal herb for its antidepressant and anti-inflammatory properties for over 2,000 years. It produces dozens of biologically active substances, but hypericin and hyperforin have the greatest medical activity. St. John’s wort uses come from its antidepressant activity, ability to relieve PMS symptoms, improve mood during menopause, fight inflammation, relieve skin irritations and improve symptoms of obsessive compulsive disorder.

8. Ginkgo Biloba ( Maidenhair Tree )

Ginkgo biloba, which is also known as maidenhair, is an ancient plant extract that has been used in Traditional Chinese Medicine to heal various health ailments for thousands of years. Current research shows that it’s linked to improvements in cognitive function. When researchers from Beijing University of Chinese Medicine reviewed evidence from 14 randomized controlled trials involving brain injury patients, it reported that ginkgo biloba extract had positive effects on patients’ neurological impairment and quality of life in nine of the trials.

Other ginkgo biloba benefits include its ability to improve concentration and memory, reduce the risk of dementia and Alzheimer’s disease, fight anxiety and depression, help maintain vision and eye health, relieve ADHD symptoms, improve libido, and fight fibromyalgia.

9. Saw Palmetto

Saw palmetto is an extract of the fruit of the saw palmetto. Its supplements are some of the most commonly consumed supplements by men with prostate cancer and benign prostatic hyperplasia. Saw palmetto has been shown to slow the production of the enzyme 5-alpha reductase, which converts the male hormone testosterone into dihydrotestosterone (DHT), a sex steroid and androgen hormone. While DHT is important because it plays a role in male development, it also contributes to many common health issues in men, such as loss of libido, an enlarged prostate and hair loss.

Aside from its ability to relieve conditions triggered by DHT, saw palmetto is also known to fight inflammation, boost immune function, treat respiratory conditions and promote relaxation.

10. Aloe Vera

In traditional Indian medicine, aloe vera is used for constipation, skin diseases, worm infestation, infections and as a natural remedy for colic. In Chinese medicine, it’s often recommended in the treatment of fungal diseases, and in the Western world, it has found widespread use in the cosmetic, pharmaceutical and food industries. Aloe vera is considered to be the most biologically active of the aloe species; astonishingly, more than 75 potentially active components have been identified in the plant, including vitamins, minerals, saccharides, amino acids, anthraquinones, enzymes, lignin, saponins and salicylic acids. It provides 20 of the 22 human-required amino acids and all eight of the essential amino acids.

Studies have proved the antiseptic, anti-inflammatory, antiviral and antifungal properties of aloe vera. The plant has also proved to be non-allergic and very good in building up the immune system. One study reported in the Journal of Research in Medical Sciences found that 30 milliliters of aloe vera juice twice a day decreased the level of discomfort in 33 patients with irritable bowel syndrome. Flatulence also decreased for the participants, but stool consistence, urgency and frequency remained the same.

Other aloe vera benefits include its ability to soothe rashes and skin irritations; treat burns and cold sores; moisturize the skin, hair and scalp; provide antioxidants; and reduce inflammation. Aloe vera can be used topically or orally, and it’s available in most health food stores.

11. Peppermint

Peppermint offers benefits to the respiratory system, including for coughs, colds, asthma, allergies, and tuberculosis. In terms of digestive health, peppermint oil capsules have been described as “the drug of first choice” in IBS patients, and peppermint oil is an effective alternative to drugs like Buscopan for reducing colonic spasms.

It may also relax the muscles of your intestines, allowing gas to pass and easing abdominal pain. Try peppermint oil or leaves added to tea for gas relief. Inhaling the peppermint aroma may offer memory enhancement and stress relief, and peppermint oil acts as an expectorant and decongestant, and may help clear your respiratory tract.

12. Lavender 

lavender Oil has a chemically complex structure with over 150 active constituents. This oil is rich in esters, which are aromatic molecules with antispasmodic (suppressing spasms and pain), calming, and stimulating properties. The chief botanical constituents of lavender oil are linalyl acetate, linalool (a non-toxic terpene alcohol that has natural germicidal properties), terpinen-4-ol, and camphor. Other constituents in lavender oil that are responsible for its antibacterial, antiviral, and anti-inflammatory properties include cis-ocimene, lavandulyl acetate, 1,8-cineole, limonene, and geraniol.

Lavender oil is known for its calming and relaxing properties, and has been used aroma therapeutically for alleviating insomnia, anxiety, depression, restlessness, dental anxiety, and stress. It has also been proven effective for nearly all kinds of ailments, from pain to infections.

13. Chamomile 

Chamomile is most popular in tea form for use to calm upset stomach and help support restful sleep. Germany’s Commission E (a government organization) has even approved the use of chamomile for reducing swelling on your skin and fighting bacteria. Chamomile is a powerful anti-inflammatory that also has antibacterial, anti-spasmodic, anti-allergenic, muscle relaxant, and sedative properties. It is used to treat psoriasis, eczema, chickenpox, diaper rash, slow-healing wounds, abscesses, and gum inflammation.

14. Dandelion

This flowering plant has traditionally been used as a liver tonic, useful for detoxification and improving liver function. Dandelion is known as a stimulant that is typically used for kidney and liver disorders. It is also traditionally used to reduce the side effects of prescription drugs, as well as to treat infections, gallbladder problems, water retention and swelling. Dandelion greens, which you can prepare simply by blanching them in boiling water for 20 seconds to help remove their bitter flavor (they can also be added to vegetable juice), contain many nutrients, including vitamin C, vitamin B6, thiamin, riboflavin, calcium, iron, potassium, and manganese. They are a particularly good source of vitamin A and may also have cancer-fighting properties.

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Click here for List of Plants used for herbal medicines

 

Modern medicine now tends to use the active ingredients of plants rather than the whole plants. The phytochemicals may be synthesized, compounded or otherwise transformed to make pharmaceuticals. Examples of such derivatives include digoxin, from digitalis; capsaicine, from chili; and aspirin, which is chemically related to the salicylic acid found in white willow. The opium poppy continues to be a major industrial source of opiates, including morphine. Few traditional remedies, however, have translated into modern drugs, although there is continuing research into the efficacy and possible adaptation of traditional herbal treatments.

Following is a list of plants used or formerly used as herbal medicine  –

      Scientific Name Common Name                                                    Description
Achillea millefolium Common yarrow Purported to be a diaphoretic, astringent, tonic, stimulant and mild aromatic.
Actaea racemosa Black cohosh Historically used for arthritis and muscle pain, used more recently for conditions related to menopause and menstruation.
Ageratina altissima White snakeroot Root tea has been used to treat diarrhea, kidney stones, and fever. A root poultice can be used on snakebites.
Alcea rosea Common hollyhock Believed to be an emollient and laxative. It is used to control inflammation, to stop bedwetting and as a mouthwash in cases of bleeding gums.
Alisma plantago-aquatica Water-plantain Used for the urinary tract.
Allium sativum Garlic Widely used as an antibiotic and, more recently, for treating cardiovascular disease Garlic is a monoamine oxidase inhibitor and has antidepressant-like effects on mice so might be used as a herbal antidepressant or anxiolytic in humans.
Aloe vera Aloe vera Leaves are widely used to heal burns, wounds and other skin ailments.
Althaea officinalis Marsh-mallow Used for over 2,000 years as both a food and a medicine
Amorphophallus konjac Konjac Significant dietary source of glucomannan, which is used in treating obesity, constipation, and reducing cholesterol.
Anemone hepatica Common hepatica Historically used to treat liver diseases, it is still used in alternative medicine today. Other modern applications by herbalists include treatments for pimples, bronchitis and gout.
Angelica sinensis Dong quai Used for thousands of years in Asia, primarily in women’s health.
Arctium lappa Burdock Used traditionally as a diuretic and to lower blood sugar and, in traditional Chinese medicine as a treatment for sore throat and symptoms of the common cold.
Astragalus propinquus Astragalus Long been used in traditional Chinese medicine to strengthen the immune system, and is used in modern China to treat hepatitis and as an adjunctive therapy in cancer.
Atropa belladonna Belladonna Although toxic, was used historically in Italy by women to enlarge their pupils, as well as a sedative, among other uses. The name itself means “beautiful woman” in Italian.
Azadirachta indica Neem Used in India to treat worms, malaria, rheumatism and skin infections among many other things. Its many uses have led to neem being called “the village dispensary” in India.
Berberis vulgaris Barberry Long history of medicinal use, dating back to the Middle Ages particularly among Native Americans. Uses have included skin ailments, scurvy and gastro-intestinal ailments.
Borago officinalis Borage Used in hyperactive gastrointestinal, respiratory and cardiovascular disorders, such as gastrointestinal (colic, cramps, diarrhea), airways (asthma, bronchitis), cardiovascular, (cardiotonic, antihypertensive and blood purifier), urinary (diuretic and kidney/bladder disorders).
Calendula officinalis Marigold Also named calendula, has a long history of use in treating wounds and soothing skin
Cannabis Cannabis Used worldwide since ancient times as treatment for various conditions and ailments including pain, inflammation, gastrointestinal issues such as IBS, muscle relaxation, anxiety, Alzheimer’s and dementia, ADHD, autism, cancer, cerebral palsy, recurring headaches, Crohn’s disease, depression, epilepsy, glaucoma, insomnia, and neuropathy among others.
Capsicum annuum Cayenne Type of chili that has been used as both food and medicine for thousands of years. Uses have included reducing pain and swelling, lowering triglyceride and cholesterol levels and fighting viruses and harmful bacteria, due to high levels of Vitamin C.
Capsicum frutescens Chili Its active ingredient, capsaicine, is the basic of commercial pain-relief ointments in Western medicine. The low incidence of heart attack in Thais may be related to capsaicine’s fibronolytic action (dissolving blood clots).
Carica papaya Papaya Used for treating wounds and stomach troubles.
Cassia occidentalis Coffee senna Used in a wide variety of roles in traditional medicine, including in particular as a broad-spectrum internal and external antimicrobial, for liver disorders, for intestinal worms and other parasites and as an immune-system stimulant.
Cayaponia espelina São Caetano melon It is a diuretic and aid in the treatment of diarrhea and syphilis.
Centaurea cyanus Cornflower In herbalism, a decoction of cornflower is effective in treating conjunctivitis and as a wash for tired.
Chrysopogon zizanioides Vetiver Used for skin care.
Cissampelos pareira Velvetleaf Used for a wide variety of conditions.
Citrus × aurantium Bitter orange Used in traditional Chinese medicine and by indigenous peoples of the Amazon for nausea, indigestion and constipation.
Citrus limon Lemon Along with other citruses, it has a long history of use in Chinese and Indian traditional medicine. In contemporary use, honey and lemon is common for treating coughs and sore throat.
Citrus trifoliata Trifoliate orange, bitter orange Fruits of Citrus trifoliata are widely used in Oriental medicine as a treatment for allergic inflammation.
Cnicus benedictus Blessed thistle Used during the Middle Ages to treat bubonic plague. In modern times, herbal teas made from blessed thistle are used for loss of appetite, indigestion and other purposes.
Crataegus monogyna and Crataegus laevigata Hawthorn Fruit has been used for centuries for heart disease. Other uses include digestive and kidney related problems.
Curcuma longa Turmeric Spice that lends its distinctive yellow color to Indian curries, has long been used in Ayurvedic and traditional Chinese medicine to aid digestion and liver function, relieve arthritis pain, and regulate menstruation.
Cypripedium parviflorum Yellow lady’s slipper The Cypripedium species have been used in native remedies for dermatitis, tooth aches, anxiety, headaches, as an antispasmodic, stimulant and sedative.
Echinacea purpurea Purple coneflower This plant and other species of Echinacea have been used for at least 400 years by Native Americans to treat infections and wounds, and as a general “cure-all” (panacea). It is currently used for symptoms associated with cold and flu
Equisetum arvense Horsetail Dates back to ancient Roman and Greek medicine, when it was used to stop bleeding, heal ulcers and wounds, and treat tuberculosis and kidney problems.
Eriodictyon crassifolium Yerba Santa Used by the Chumash people to keep airways open for proper breathing.
Eschscholzia californica Californian poppy Used as an herbal remedy: an aqueous extract of the plant has sedative and anxiolytic actions.
Eucalyptus globulus Eucalyptus Leaves were widely used in traditional medicine as a febrifuge. Eucalyptus oil is commonly used in over-the-counter cough and cold medications, as well as for an analgesic.
Euphorbia hirta Asthma-plant Used traditionally in Asia to treat bronchitic asthma and laryngeal spasm. It is used in the Philippines for dengue fever.
Ferula assa-foetida Asafoetida Might be useful for IBS, high cholesterol, and breathing problems.
Frangula alnus Alder buckthorn Bark (and to a lesser extent the fruit) has been used as a laxative, due to its 3 – 7% anthraquinone content. Bark for medicinal use is dried and stored for a year before use, as fresh bark is violently purgative; even dried bark can be dangerous if taken in excess.
Fumaria officinalis Fumitory Traditionally thought to be good for the eyes and to remove skin blemishes. In modern times herbalists use it to treat skin diseases and conjunctivitis, as well as to cleanse the kidneys. However, Howard (1987) warns that fumitory is poisonous and should only be used under the direction of a medical herbalist.
Geranium robertianum Robert geranium In traditional herbalism, it was used as a remedy for toothache and nosebleeds and as a vulnerary (used for or useful in healing wounds).
Ginkgo biloba Ginkgo The leaf extract has been used to treat asthma, bronchitis, fatigue, Alzheimer’s and tinnitus.
Glechoma hederacea Ground-ivy It has been used as a “lung herb”. Other traditional uses include as an expectorant, astringent, and to treat bronchitis. The essential oil of the plant has been used for centuries as a general tonic for colds and coughs, and to relieve congestion of the mucous membranes.
Glycyrrhiza glabra Licorice root It has a long history of medicinal usage in Eastern and Western medicine. Uses include stomach ulcers, bronchitis, and sore throat, as well as infections caused by viruses, such as hepatitis.
Hamamelis virginiana Common witch-hazel It produces a specific kind of tannins called hamamelitannins. One of those substances displays a specific cytotoxic activity against colon cancer cells.
Hippophae rhamnoides Sea buckthorn The leaves are used as herbal medicine to alleviate cough and fever, pain, and general gastrointestinal disorders as well as to cure dermatologic disorders. Similarly, the fruit juice and oils can be used in the treatment of liver disease, gastrointestinal disorders, chronic wounds or other dermatological disorders.
Hoodia gordonii Hoodia The plant is traditionally used by Kalahari San(Bushmen) to reduce hunger and thirst. It is currently marketed as an appetite suppressant.
Hydrastis canadensis Goldenseal It was used traditionally by Native Americans to treat skin diseases, ulcers, and gonorrhea. More recently, the herb has been used to treat the respiratory tractand a number of other infections.
Hypericum perforatum St. John’s wort Widely used within herbalism for depression. Evaluated for use as an antidepressant, but with ambiguous results.
Hyssopus officinalis Hyssop It is used for digestive and intestinal problems including liver and gallbladder conditions, intestinal pain, intestinal gas, colic, and loss of appetite. It is also used for respiratory problems including coughs, the common cold, respiratory infections, sore throat, and asthma.
Ilex paraguariensis Yerba mate It has been claimed to have various effects on human health and these effects have been attributed to the high quantity of polyphenols found in mate tea. Mate contains compounds that act as an appetite suppressant, increases mental energy and focus,and improves mood. Yerba mate also contains elements such as potassium, magnesium, and manganese.
Illicium verum Star anise It is the major source of the chemical compound shikimic acid, a primary precursor in the pharmaceutical synthesis of anti-influenza drug oseltamivir (Tamiflu).
Inula helenium Elecampane It is used in herbal medicine as an expectorant and for water retention.
Jasminum officinale Jasmine It is used in dermatology as either an antiseptic or anti-inflammatory agent.
Knautia arvensis Field scabious The whole plant is astringent and mildly diuretic. An infusion is used internally as a blood purifier and externally for treating cuts, burns and bruises.
Laurus nobilis Bay laurel Aqueous extracts of bay laurel can be used as astringents and even as a reasonable salve for open wounds. In massage therapy, the essential oil of bay laurel is reputed to alleviate arthritis and rheumatism, while in aromatherapy it is used to treat earaches and high blood pressure.
Lavandula angustifolia Lavender It was traditionally used as an antiseptic and for mental health purposes. It was also used in ancient Egypt in mummifying bodies. There is little scientific evidence that lavender is effective for most mental health uses.
Lawsonia inermis Henna The plants exhibits potential antibacterial activity. The alcoholic extract of the root has antibacterial activity due to the presence of flavonoid and alkaloids. Henna is also thought to show anti-inflammatory, antipyretic, and analgesic effects in experimental animals.
Leucojum aestivum Summer snowflake It is known to contain Galantamine (Nivalin, Razadyne, Razadyne ER, Reminyl, Lycoremine in pharmaceutical format). It is used for the treatment of mild to moderate Alzheimer’s disease and various other memory impairments, in particular those of vascular origin.
Linum usitatissimum Flaxseed The plant is most commonly used as a laxative. Flaxseed oil is used for different conditions, including arthritis.
Magnolia officinalis Magnolia-bark The bark contains magnolol and honokiol, two polyphenolic compounds. Preclinical studies have evaluated their various potential applications including antioxidant, anti-inflammatory, antitumor, and antimicrobial properties.
Malva sylvestris Mallow The seeds are used internally in a decoction or herbal tea as a demulcent and diuretic, and the leaves made into poultices as an emollient for external applications.
Matricaria recutita and Anthemis nobilis Chamomile It has been used over thousands of years for a variety of conditions, including sleeplessness, anxiety, and gastrointestinal conditions such as upset stomach, gas, and diarrhea.
Medicago sativa Alfalfa The leaves are used to lower cholesterol, as well as forum kidney and urinary tract ailments, although there is insufficient scientific evidence for its efficacy.
Melaleuca alternifolia Tea tree oil It has been used medicinally for centuries by Australian aboriginal people. Modern usage is primarily as an antibacterial or antifungal agent.
Melissa officinalis Lemon balm It is used as a sleep aid and digestive aid.
Mentha x piperita Peppermint Its oil, from a cross between water mint and spearmint, has a history of medicinal use for a variety of conditions, including nausea, indigestion, and symptoms of the common cold.
Mitragyna speciosa Kratom Kratom is known to prevent or delay withdrawal symptoms in an opioid-dependent individual, and it is often used to mitigate cravings thereafter. It can also be used for other medicinal purposes. Kratom has been traditionally used in regions such as Malaysia, Thailand, and Indonesia.
Momordica charantia Bitter melon The plant is used as an agent to reduce the blood glucose level.
Morinda citrifolia Noni It has a history of use as for joint pain and skin conditions.
Moringa oleifera Drumstick tree It is used for food and traditional medicine. It is undergoing preliminary research to investigate potential properties of its nutrients and phytochemicals
Nasturtium officinale Watercress It may be diuretic and antibacterial.
Nelumbo nucifera Lotus Sacred lotus has been the subject of a number of in-vitro and animal studies, exploring its pharmacologic effects, including antioxidant, hepatoprotective, immunomodulatory, anti-infective, hyperlipidemic, and psychopharmacologic activity although clinical trials are lacking.
Nigella sativa Nigella, black-caraway, black-cumin, and kalonji It has efficacy as a therapy, mainly using the seed oilextract, volatile oil, and isolated constituent thymoquinone. One meta-analysis of clinical trials concluded that N. sativa has a short-term benefit on lowering systolic and diastolic blood pressure.
Ocimum tenuiflorum Tulsi or Holy Basil It is used for a variety of purposes in medicine tulasi is taken in many forms: as herbal tea, dried powder, fresh leaf or mixed with ghee. Essential oil extracted from Karpoora tulasi is mostly used for medicinal purposes and in herbal cosmetics.
Oenothera Evening primrose Its oil has been used since the 1930s for eczema, and more recently as an anti-inflammatory.
Origanum vulgare Oregano Used as an abortifacient in folk medicine in some parts of Bolivia and other northwestern South American countries, though no evidence of efficacy exists in Western medicine. Hippocrates used oregano as an antiseptic, as well as a cure for stomach and respiratory ailments. A Cretan oregano (O. dictamnus) is still used today in Greece as a palliative for sore throat. Evidence of efficacy in this matter is lacking.
Papaver somniferum Opium poppy The plant is the plant source of morphine, used for painrelief. Morphine made from the refined and modified sap is used for pain control in terminally ill patients. Dried sap was used as a traditional medicine until the 19th century.[citation needed]
Passiflora Passion flower Thought to have anti-depressant properties. Unknown MOA. Used in traditional medicine to aid with sleep or depression.
Pelargonium sidoides Umckaloabo, or South African Geranium It is used in treating acute bronchitis
Piper methysticum Kava The plant has been used for centuries in the South Pacific to make a ceremonial drink with sedative and anesthetic properties. It is used as a soporific, as well as for asthma and urinary tract infection
Piscidia erythrina / Piscidia piscipula Jamaica dogwood The plant is used in traditional medicine for the treatment of insomnia and anxiety, despite serious safety concerns. A 2006 study suggested medicinal potential.
Plantago lanceolata Plantain It is used frequently in herbal teas and other herbal remedies.  A tea from the leaves is used as a highly effective cough medicine. In the traditional Austrian medicine Plantago lanceolata leaves have been used internally (as syrup or tea) or externally (fresh leaves) for treatment of disorders of the respiratory tract, skin, insect bites, and infections.
Platycodon grandiflorus Platycodon, balloon flower The extracts and purified platycoside compounds (saponins) from the roots may exhibit neuroprotective, antimicrobial, anti-inflammatory, anti-cancer, anti-allergy, improved insulin resistance, and cholesterol-lowering properties.
Polemonium reptans Abscess root It is used to reduce fever, inflammation, and cough.
Psidium guajava Guava It has a rich history of use in traditional medicine. It is traditionally used to treat diarrhea; however, evidence of its effectiveness is very limited.
Ptelea trifoliata Wafer Ash The root bark is used for the digestive system. Also known as hoptree.
Quassia amara Amargo, bitter-wood A 2012 study found a topical gel with 4% Quassia extract to be a safe and effective cure of rosacea.
Reichardia tingitana False sowthistle Uses in folk medicine have been recorded in the Middle East, its leaves being used to treat ailments such as constipation, colic and inflamed eyes.
Rosa majalis Cinnamon rose It yields edible hip fruits rich in vitamin C, which are used in medicine and to produce rose hip syrup.
Rosmarinus officinalis Rosemary It has been used medicinally from ancient times.
Ruellia tuberosa Minnieroot, fever root, snapdragon root In folk medicine and Ayurvedic medicine it has been used as a diuretic, anti-diabetic, antipyretic, analgesic, antihypertensive, gastroprotective, and to treat gonorrhea.
Rumex crispus Curly dock or yellow dock In Western herbalism the root is often used for treating anemia, due to its high level of iron. The plant will help with skin conditions if taken internally or applied externally to things like itching, scrofula, and sores. It is also used for respiratory conditions, specifically those with a tickling cough that is worse when exposed to cold air. It mentions also passing pains, excessive itching, and that it helps enlarged lymphs.
Salix alba White willow Plant source of salicylic acid, white willow is like the chemical known as aspirin, although more likely to cause stomach upset as a side effect than aspirin itself which can cause the lining in your stomach to be destroyed. Used from ancient times for the same uses as aspirin.
Salvia officinalis Sage Shown to improve cognitive function in patients with mild to moderate Alzheimer’s disease
Sambucus nigra Elderberry The berries and leaves have traditionally been used to treat pain, swelling, infections, coughs, and skin conditions and, more recently, flu, common cold, fevers, constipation, and sinus infections.
Santalum album Indian sandalwood Sandalwood oil has been widely used in folk medicine for treatment of common colds, bronchitis, skin disorders, heart ailments, general weakness, fever, infection of the urinary tract, inflammation of the mouth and pharynx, liver and gallbladder complaints and other maladies.
Santolina chamaecyparissus Cotton lavender Most commonly, the flowers and leaves are made into a decoction used to expel intestinal parasites.
Saraca indica Ashoka tree The plant is used in Ayurvedic traditions to treat gynecological disorders. The bark is also used to combat oedema or swelling.
Satureja hortensis Summer savory Its extracts show antibacterial and antifungal effects on several species including some of the antibiotic resistant strains.
Sceletium tortuosum Kanna African treatment for depression. Suggested to be an SSRI or have similar effects, but unknown mechanism of activity.
Senna auriculata Avaram senna The root is used in decoctions against fevers, diabetes, diseases of urinary system and constipation. The leaves have laxative properties. The dried flowers and flower buds are used as a substitute for tea in case of diabetes patients. The powdered seed is also applied to the eye, in case of chronic purulent conjunctivitis.
Sesuvium portulacastrum Shoreline purslane The plant extract showed antibacterial and anticandidal activities and moderate antifungal activity.
Silybum marianum Milk thistle It has been used for thousands of years for a variety of medicinal purposes, in particular liver problems.
Stachytarpheta cayennensis Blue snakeweed Extracts of the plant are used to ease the symptoms of malaria. The boiled juice or a tea made from the leaves or the whole plant is taken to relieve fever and other symptoms. It is also used for dysentery, pain, and liverdisorders. A tea of the leaves is taken to help control diabetes in Peru and other areas.Laboratory tests indicate that the plant has anti-inflammatory properties.
Stellaria media Common chickweed It has been used as a remedy to treat itchy skin conditions and pulmonary diseases. 17th century herbalist John Gerard recommended it as a remedy for mange. Modern herbalists prescribe it for iron-deficiency anemia (for its high iron content), as well as for skin diseases, bronchitis, rheumatic pains, arthritis and period pain.
Strobilanthes callosus Karvy The plant is anti-inflammatory, antimicrobial, and anti-rheumatic.
Syzygium aromaticum Clove The plant is used for upset stomach and as an expectorant, among other purposes. The oil is used topically to treat toothache.
Tanacetum parthenium Feverfew The plant has been used for centuries for fevers, headaches, stomach aches, toothaches, insect bites and other conditions.
Taraxacum officinale Dandelion It was most commonly used historically to treat liver diseases, kidney diseases, and spleen problems.
Teucrium scordium Water germander It has been used for asthma, diarrhea, fever, intestinal parasites, hemorrhoids, and wounds.
Thymus vulgaris Thyme The plant is used to treat bronchitis and cough. It serves as an antispasmodic and expectorant in this role. It has also been used in many other medicinal roles in Asian and Ayurvedic medicine, although it has not been shown to be effective in non-respiratory medicinal roles.
Tilia cordata Small-leaved linden In the countries of Central, Southern and Western Europe, linden flowers are a traditional herbal remedy made into an herbal tea called tisane.
Trema orientalis Charcoal-tree The leaves and the bark are used to treat coughs, sore throats, asthma, bronchitis, gonorrhea, yellow fever, toothache, and as an antidote to general poisoning.
Trigonella foenum-graecum Fenugreek It has long been used to treat symptoms of menopause, and digestive ailments. More recently, it has been used to treat diabetes, loss of appetite and other conditions
Triticum aestivum Wheatgrass It may contain antioxidant and anti-inflammatory compounds.
Turnera subulata White buttercup It is used for skin, gastrointestinal, and respiratory ailments. Laboratory tests showed it has some inhibitory activity against various fungi, such as Candida glabrata, Aspergillus flavus, A. niger, A. fumigatus, Penicillium chrysogenum, and Candida albicans.
Uncaria tomentosa Cat’s claw It has a long history of use in South America to prevent and treat disease.
Urtica dioica Common nettle, stinging nettle It has been used in the traditional Austrian medicine internally (as tea or fresh leaves) to treat disorders of the kidneys and urinary tract, gastrointestinal tract, locomotor system, skin, cardiovascular system, hemorrhage, influenza, rheumatism, and gout.
Vaccinium macrocarpon Cranberry It was used historically as a vulnerary and for urinary disorders, diarrhea, diabetes, stomach ailments, and liver problems. Modern usage has concentrated on urinary tract related problems.
Vaccinium myrtillus Bilberry It is used to treat diarrhea, scurvy, and other conditions.
Vaccinium spec. Blueberries They are of current medical interest as an antioxidant and for urinary tract ailments.
Valeriana officinalis Valerian It has been used since at least ancient Greece and Rome for sleep disorders and anxiety.
Verbascum thapsus Common mullein It contains glycyrrhizin compounds with bactericide and potential anti-tumoral action. These compounds are concentrated in the flowers.
Verbena officinalis Verbena It is used for sore throats and respiratory tract diseases.
Vernonia amygdalina Bitter leaf The plant is used by both primates and indigenous peoples in Africa to treat intestinal ailments such as dysentery.
Veronica officinalis Veronica The plant is used for sinus and ear infections.
Viburnum tinus Laurustinus V. tinus has medicinal properties. The active ingredients are viburnin (a substance or more probably a mixture of compounds) and tannins. Tannins can cause stomach upset. The leaves when infused have antipyretic properties. The fruits have been used as purgatives against constipation. The tincture has been used lately in herbal medicine as a remedy for depression. The plant also contains iridoidglucosides.
Viola tricolor Wild pansy It is one of many viola plant species containing cyclotides. These small peptides have proven to be useful in drug development due to their size and structure giving rise to high stability. Many cyclotides, found in Viola tricolor are cytotoxic. This feature means that it could be used to treat cancers
Viscum album European mistletoe It has been used to treat seizures, headaches, and other conditions.
Vitex agnus-castus Chasteberry It has been used for over thousands of years for menstrual problems, and to stimulate lactation.
Vitis vinifera Grape The leaves and fruit have been used medicinally since the ancient Greeks.
Withania somnifera Ashwagandha The plant’s long, brown, tuberous roots are used in traditional medicine. In Ayurveda, the berries and leaves are applied externally to tumors, tubercular glands, carbuncles, and ulcers.
Xanthoparmelia scabrosa n.n It is a lichen used for sexual dysfunction.
Youngia japonica Japanese hawkweed The plant is antitussive and febrifuge. It is also used in the treatment of boils and snakebites.
Zingiber officinale Ginger The plant is used to relieve nausea.

Image result for images of plants of herbal

How to use Medicinal Plants – 

  1. Learn to identify three medicinal plants you don’t already know that grow in your region and learn their uses.
  2. Add at least one of these herbs to your garden or to pots on your windowsill.
  3. Make a tincture, tea, syrup, or salve. Or make one of each!
  4. Harvest and dry mint, lemon balm, calendula, nettles, or any other plant growing in your region.
  5. Find a plant to sit with quietly each morning for a week; draw the plant.
  6. Identify one healing skill you would like to have but don’t, and find a way to learn it—perhaps by taking an herb or aromatherapy class.
  7. Make an herbal first aid kit.
  8. Organize local healers for emergency response in your community.
  9. With medicinal plants grown in your region, learn how to treat one condition that you and/or someone in your family struggles with.

Final Thoughts on Herbal Medicine

  • Natural planet products have been used throughout human history for various purposes. In fact, written records of the use of herbal medicine date back more than 5,000 years.
  • Herbal medicines, or botanicals, are naturally occurring, plant-derived substances that are used to treat illnesses within local or regional healing practices.
  • Today, herbalism is being noticed for focusing on overall wellness and prevention rather than treating a disease or ailment once it arises.
  • Herbal medicine is more cost-effective than modern medicine, it’s easier to obtain and it has several health benefits that are comparable to modern pharmaceuticals.
  • Some of the most well-known and most used herbs include garlic, ginger, turmeric, saw palmetto, St. John’s wort and aloe vera.
  • While research suggests that herbal products have less adverse side effects than conventional medications, it’s important that consumers choose pure, high-quality products. If you’re planning to take herbal products for an extended period of time, see an herbalist or health care provider for guidance.

 

World Health Day

world health day

World Health Day

World Health Day seeks to draw attention to a major global health concern each year. The day attempts to increase awareness about the major health concern and the repercussions of this concern while providing countries and organizations with materials and ideas as to how to best handle these global health concerns.

The World Health Organization (WHO) was founded on April 7, 1948, to better address the needs of global health issues. Every year, the WHO Assembly meets in Geneva, Switzerland to choose a major global health concern and promote it through World Health Day in the hopes of increasing awareness and preventing more cases.  This day is celebrated annually on April 7. It was first celebrated worldwide in the year 1950 as World Health Day. Varieties of events related to the particular themes are organized on the international and national level by the WHO.

WHO is a  vast health organization working under the UN for addressing health issues on a global basis. Since its establishment, it has addressed serious health issues including chickenpox, polio, smallpox, TB, leprosy and etc from various developing countries. It has played a significant role in aiming to make the world a healthy world. It has all the statistics about global health reports.

Primary health-care workers know the traditions, cultures and practices of their communities, making them indispensable especially during outbreak or emergencies.

Click here for World Health Day 2019 -

Universal Health Coverage: Universal health coverage is WHO’s number one goal. The key to achieving it is ensuring that everyone can obtain the care they need, when they need it, right in the heart of the community. Progress is being made in countries in all regions of the world.

But millions of people still have no access at all to health care. Millions more are forced to choose between health care and other daily expenses such as food, clothing, and even a home.  This is why WHO is focusing on universal health coverage for this year’s World Health Day, on 7 April 2019.

About the campaign – This campaign aims to help people better understand what universal health coverage means – what services and support should be available and where. We will provide visual material that helps people who have access to quality, affordable health care to understand what life is like for people without it and to advocate for equal access to care, everywhere.

Health-care workers will have an important role to play in the campaign, helping decision-makers for health recognize what people need in terms of care, particularly at the primary care level.

The campaign also presents an opportunity for ministers of health and other government decision-makers to commit to taking action to address gaps in universal health coverage in their countries, as well as to highlight the progress that has already been made.

For World Health Day, we will release WHO’s annual publication of health data, the World Health Statistics Report. The report will include information on health trends in specific areas such as newborn and child health, non-communicable diseases, mental health and environmental risks, and also data on universal health coverage and health systems.

Universal Health Coverage – the bigger picture : World Health Day 2019 falls midway between the Global Conference on Primary Health Care held in Astana, Kazakhstan in October 2018 and the High-level Meeting on universal health coverage to be held at the United Nations General Assembly in September 2019. The day is one of many opportunities to communicate about the importance of equity in health-care services, for not only the health of individuals but also for the health of economies and society at large.

Key Messages :

  • Health is a human right; it’s time for health for all.
  • We know universal health coverage is possible, let’s make it happen!
  • Universal health coverage means that all people have access to the quality health services they need, when and where they need them, without financial hardship.
  • At least half of the people in the world do not receive the health services they need.
  • About 100 million people are pushed into extreme poverty each year because of out-of-pocket spending on health.
  • But who are these people and how can we help them? To get a better picture of who is missing out, we need data that is broken down by gender, age, income, location, education, and other factors that affect access to health services.
  • Health is a human right; everyone should have the information and services they need to take care of their own health and the health of their families.
  • Quality, accessible primary health care is the foundation for universal health coverage.
  • Unsafe and low-quality health care ruins live and cost the world trillions of dollars every year, we must do more to improve the quality and safety of health services globally.
  • Primary health care should be the first level of contact with the health system, where individuals, families, and communities receive most of their health care—from promotion and prevention to treatment, rehabilitation, and palliative care—as close as possible to where they live and work.
  • At its heart, primary health care is about caring for people and helping them improve their health or maintain their well-being, rather than just treating a single disease or condition.
  • Primary health care covers the majority of your health needs throughout your life including services such as screening for health problems, vaccines, information on how to prevent disease, family planning, treatment for long- and short-term conditions, coordination with other levels of care, and rehabilitation.
  • Primary health care is a cost-effective and equitable way of delivering health services and helping countries make progress towards universal health coverage.
  • A health system with strong primary health care delivers better health outcomes, is cost-efficient, and improves the quality of care.
  • Health workers have a crucial role to play in educating patients on how to take care of their health, coordinating care, and advocating for their patients’ needs to health facility managers and policy-makers.
  • Primary health-care workers have a continuing and trusted relationship with their patients and know their health history; knowing the full picture helps improve their care and saves money.
  • Primary health-care workers know the traditions, cultures, and practices of their communities, making them indispensable during an outbreak or emergency.
  • To make health for all a reality, we need individuals and communities who have access to high-quality health services so that they take care of their own health and the health of their families; skilled health workers providing quality, people-centered care; and policy-makers committed to investing in primary health care.

Primary health care can address the vast majority of people's health needs throughout their lives.

Key Messages  – 

General Public : Health care is your right and the right of your family, let’s tell our leaders all people deserve quality health care. Talk to your local health worker about getting the information and support you need to take care of your own health and the health of your family.

Quality health care is good for our health, good for economies, and good for society. Let’s call on world leaders to make health for all a reality!

Health Workers :  You are the voice for your patients. Unite with your peers and let local leaders know that you support health for all. Health workers have the power to change people’s lives with quality health advice and care. Let’s make sure everyone can access the skills and expertise of health workers like you.

Empower your patients to take care of their own health. You play a vital role in learning about their needs and teaching them what they can do to get and stay healthy.

Policy Makers : Health is a political choice; make sure it is considered in all government policies. More investment in primary health care is needed to make universal health coverage a reality; you can make it happen. This year, commit to gathering better health data so we can target resources and make changes where they are needed most.

Universal health coverage means...

Click here for How and Why World Health Day is Celebrated -

How?

World Health Day is celebrated worldwide by the government, non-government, NGOs including various health organizations at many places by organizing programs relating to the public health issues and awareness. Participated organizations highlight their activities and support through the media reports by means of press releases, news and etc. Health authorities from different countries take part in the celebration with their pledges in order to support health issues worldwide.

Varieties of activities are done in the conference of health workers to encourage people to maintain their health in the presence of media coverage. Debates on the related topics, art exhibitions, essay writing, competitions, and award ceremony are organized to fulfill the aim of world health day.

WHY ?

World Health Day celebration focuses on increasing life expectancy by adding good health to the lives of people and promoting healthier living habits. Youths of the new era are also targeted by this event to prevent and make them healthy to make the world healthy and free from AIDS and HIV.

Disease spreading vectors like mosquitoes (malaria, dengue fever, filaria, chikungunya, yellow fever and etc), ticks, bugs, sand flies, snails and etc are also spotlighted by the WHO to make the world free from a wide range of diseases caused by parasites and pathogens. It provides better prevention and cure from the vector-borne diseases spread by vectors and travelers from one country to another. WHO supports various health authorities on a global basis to make their own efforts for the public health problems to enhance a better life without any diseases.

Some of the objectives of why it is being celebrated yearly are listed below:

> To increase the public awareness of various causes and prevention of high blood pressure.

> To provide detailed knowledge of getting prevented from various diseases and their complications.

> To encourage the most vulnerable group of people to frequently check their blood pressure and follow medications from the professionals.

> To promote self-care among people.

> To motivate the worldwide health authorities to make their own efforts in creating healthy environments in their country.

> To protect families living in the disease vulnerable areas.

> To teach travelers and send them a message about how to get protected from vector-borne diseases while traveling.

WORLD HEALTH DAY THEMES

> The theme of World Health Day 1950 was “Know your Health Services”.

> The theme of World Health Day 1951 was “Health for your Child and World’s Children”.

> The theme of World Health Day 1952 was “Healthy surroundings make Healthy people”.

> The theme of World Health Day 1953 was “Health is Wealth”.

> The theme of World Health Day 1954 was “The Nurse: Pioneer of Health”.

> The theme of World Health Day 1955 was “Clean water means better Health”.

> The theme of World Health Day 1956 was “Destroy disease-carrying Insects”.

> The theme of World Health Day 1957 was “Food for All”.

> The theme of World Health Day 1958 was “Ten years of Health progress”.

> The theme of World Health Day 1959 was “Mental illness and Mental Health in the World of today”.

>  The theme of World Health Day 1960 was “Malaria eradication – A world challenge”.

> The theme of World Health Day 1961 was “Accidents and their prevention”.

> The theme of World Health Day 1962 was “Preserve sight- prevent Blindness”.

> The theme of World Health Day 1963 was “Hunger= Disease of millions”.

> The theme of World Health Day 1964 was “No Truce for Tuberculosis”.

> The theme of World Health Day 1965 was “Smallpox – constant alert”.

> The theme of World Health Day 1966 was “Man and his Cities”.

> The theme of World Health Day 1967 was “Partners in Health”.

> The theme of World Health Day 1968 was “Health in the World of Tomorrow”.

> The theme of World Health Day 1969 was “Health, Labor and Productivity”.

> The theme of World Health Day 1970 was “Early detection of Cancer saves Life”.

> The theme of World Health Day 1971 was “A full life despite Diabetes”.

> The theme of World Health Day 1972 was “Your Heart is your Health”.

> The theme of World Health Day 1973 was “Health begins at Home”.

> The theme of World Health Day 1974 was “Better food for a healthier World”.

> The theme of World Health Day 1975 was “Smallpox: Point of no return”.

> The theme of World Health Day 1976 was “Foresight Prevents Blindness”.

> The theme of World Health Day 1977 was “Immunize and protect your Child”.

> The theme of World Health Day 1978 was “Down with High Blood pressure”.

> The theme of World Health Day 1979 was “A healthy Child: A sure future”.

> The theme of World Health Day 1980 was “Smoking or Health: Choice is yours”.

> The theme of World Health Day 1981 was “Health for all by the year 2000 AD”.

> The theme of World Health Day 1982 was “Add life to years”.

> The theme of World Health Day 1983 was “Health for all by the year 2000 AD: Countdown has begun”.

> The theme of World Health Day 1984 was “Children’s Health: Tomorrow’s Wealth”.

> The theme of World Health Day 1985 was “Healthy Youth- Our best Resource”.

> The theme of World Health Day 1986 was “Healthy living: Everyone a winner”.

> The theme of World Health Day 1987 was “Immunization: A chance for every Child”.

> The theme of World Health Day 1988 was “Health for All: All for Health”.

> The theme of World Health Day 1989 was “Let’s talk Health”.

> The theme of World Health Day 1990 was “Our Planet our Earth: Think Globally Act Locally”.

> The theme of World Health Day 1991 was “Should Disaster Strike, be prepared”.

> The theme of World Health Day 1992 was “Heartbeat: A rhythm of Health”.

> The theme of World Health Day 1993 was “Handle life with care: Prevent violence and Negligence”.

> The theme of World Health Day 1994 was “Oral Health for a Healthy Life”.

> The theme of World Health Day 1995 was “Global Polio Eradication”.

> The theme of World Health Day 1996 was “Healthy Cities for a better life”.

> The theme of World Health Day 1997 was “Emerging infectious diseases”.

> The theme of World Health Day 1998 was “Safe motherhood”.

> The theme of World Health Day 1999 was “Active aging makes the difference”.

> The theme of World Health Day 2000 was “Safe Blood starts with me”.

> The theme of World Health Day 2001 was “Mental Health: stop exclusion, dare to care”.

> The theme of World Health Day 2002 was “Move for health”.

> The theme of World Health Day 2003 was “Shape the future of life: healthy environments for children”.

> The theme of World Health Day 2004 was “Road safety”.

> The theme of World Health Day 2005 was “Make every mother and child count”.

> The theme of World Health Day 2006 was “Working together for health”.

> The theme of World Health Day 2007 was “International health security”.

> The theme of World Health Day 2008 was “Protecting health from the adverse effects of climate change”.

> The theme of World Health Day 2009 was “Save lives, make hospitals safe in emergencies”.

> The theme of World Health Day 2010 was “Urbanization and health: make cities healthier”.

> The theme of World Health Day 2011 was “Anti-microbial resistance: no action today, no cure tomorrow”.

> The theme of World Health Day 2012 was “Good health adds life to years”.

> The theme of World Health Day 2013 was “Healthy heartbeat, Healthy blood pressure”.

> The theme of World Health Day 2014 was “Vector-borne diseases”.

> The theme of World Health Day 2015 was “Food safety” (with 5 keys; Key 1: Keep clean, Key 2: Separate raw and cooked food, Key 3: Cook food thoroughly, Key 4: Keep food at safe temperatures, Key 5: Use safe water and raw materials).

> The theme of World Health Day 2016 was “Diabetes: Scale up prevention, strengthen care, and enhance surveillance”.

> The theme of World Health Day 2017 was “Depression: Let’s talk”. 

world health day 2019 poster making uhc reality tn

World Health Day top events and things To Do –

  • Get your blood pressure checked! High blood pressure is a silent killer known to massively increase the risk of heart disease and stroke.
  • Reduce salt, oil, animal food, and alcohol consumption. Alcohol consumption in large amounts has been associated with an increase in heart diseases, brain damage, cancers, and liver diseases. Salt consumption in large amounts has been associated with heart diseases, decreased brain functions, and kidney problems.
  • Play sports or exercise. Exercise raises the heart rate, burns calories, releases endorphins, and helps lead a healthier lifestyle to combat diseases.
  • Book an appointment for your annual check-up with your family doctor and Dentist.
  • Learn to recognize the symptoms of diabetes. See your doctor and discuss your risk of diabetes.

Throughout 2019 aim is to Inspire, Motivate, and Guide UHC stakeholders to make commitments towards UHC.

  • Inspire—by highlighting policy-makers’ power to transform the health of their nation, framing the challenge as exciting and ambitious, and inviting them to be part of the change.
  • Motivate—by sharing examples of how countries are already progressing towards UHC and encourage others to find their own path.
  • Guide—by providing tools for structured policy dialogue on how to advance UHC domestically or supporting such efforts in other countries (e.g. expanding service coverage, improving quality of services, reducing out-of-pocket payments).

Calling Global Attention –
World Health Day is an international day commemorating the founding of the World Health Organization (WHO), the agency of the United Nations directing international health projects to help all people attain the highest possible level of health. World Health Day has been held every year since 1950. The globally recognized day presents an opportunity to mobilize support for awareness, action, and research on global health priorities.

Good Health and Well-being for all : Half of the world’s population does not have access to essential health services. Half are at risk of malaria. There are close to two million infant deaths a year that could be prevented by expanding access to existing vaccines.

The Preamble of the WHO Constitution defines health as “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity,” and the WHO Constitution claims the highest possible standard of health as a fundamental human right for all people (HealthforAll), deeming the healthy development of children of basic importance.

Health and medical care are often taken for granted in high-income countries. Many sicknesses are easily treated within a week and with a trip to the pharmacy. But in many low-income countries, access to convenient and rapid treatment is not the norm. When families are unable to afford necessary health services, even minor illnesses suddenly become life-threatening, especially for the most vulnerable children.

All children deserve access to the health services necessary to ensure their well-being. Proper health care and treatment are essential for establishing a firm foundation from which children can grow to their fullest potential, physically, emotionally, and spiritually. Without proper medical services, a child can get caught in a repetitive cycle of sickness that impedes healthy development.

Ensuring that all children, especially those in low-income countries, are properly treated and cared for from an early age, is a pillar of holistic development. Donating to our Medical Assistance Initiative allows a child to receive preventative health measures and emergency treatment when needed.

When children are healthy, they can participate in life. They are able to play, grow, and learn. They can attend school and church. They can become who God made them be.

Health and Poverty : Health and poverty are closely intertwined. In low-income countries, diseases infect a greater number of people due to inadequate access to sanitation and health service. Illnesses that are treatable and easily managed in high-income countries are still widespread in nations without the ability to provide treatment to all citizens.

Diseases such as AIDS, Ebola, malaria, and tuberculosis are of high concern and consistently kill a large number of people who don’t have access to preventative training and proper treatment. When communities have access to health services, each individual is better protected from the spread of disease.

Even widespread and deadly diseases can be protected against. The World Health organization made history in 1979 when it declared that smallpox had been eradicated. Though a campaign of global cooperation, countries used prevention activities, mass vaccination, and containment measures to stop the disease outright.

But even when vaccinations and treatments are available, they aren’t always affordable. About 100 million people are still being pushed into “extreme poverty”  because they have to pay for health care.

A cyclical pattern of sickness and debt takes hold, making increasingly important health care less and less attainable. Ultimately, low-income families have to go without health services to economically survive, at the expense of treating long-term health problems.

A child’s ability to receive basic health care then depends on his or her parent’s economic standing. Through no fault of their own, children may have to forgo even basic medical check-ups throughout their childhood.

Diseases that can be treated in their early stages remain undetected, and the consequences expand as the child remains undiagnosed and untreated.

Medical Assistance : Medical Assistance Initiative provides a wide range of help for whatever a child’s specific need may be. This assistance offers:

  • Basic and specialized medical care for children facing temporary or chronic illness
  • Emergency medical care for children with urgent medical needs, including broken bones, intestinal infections, and other conditions that require immediate attention
  • Therapeutic feeding for children suffering from moderate to severe malnutrition
  • Food stability assistance to improve and maintain nutrition levels through meal planning and sustainable farming
  • Counseling for children and caregivers dealing with life-altering events such as trauma or major illness
  • Oral health care, including dental screenings, fillings, extractions, and education
  • Vision testing and provision of eyeglasses, which are closely linked to stronger educational performance
  • Vaccinations to prevent diseases such as hepatitis, meningitis, tuberculosis, and typhoid

These services are both prescriptive and preventative. By treating existing diseases and conditions, and proactively working to promote individual well-being and healthy practices, we reduce the future number of cases that will need treatment. Instilling healthy practices from an early age and screening for disease throughout childhood lessens long-term effects and makes it easier to provide

HealthForAll.

Our health always seems much more valuable after we lose it.

We must not allow other people’s limited perfection to define us.

One eye donation can make two blind people see.

Good health is not something we can buy. However, it can be an extremely valuable savings account.

Pain is real but so is hope

Dieting is the only game where you win when you lose

Hope you enjoy good health…

Tips for Good Health-II

Tips for good health

 “SLOW PROGRESS IS BETTER THAN NO PROGRESS”

Healthy living is not just what you eat or how much you exercise… It is also mental health

How healthy are you? Do you have a healthy diet? Do you exercise regularly? Do you drink at least eight glasses of water a day? Do you get enough sleep every day? Do you live a healthy lifestyle?

Our body is our temple and we need to take care of it. Do you know that globally over 50% are either obese or overweight? That’s insane! Think of your body as your physical shell to take you through life. If you repeatedly abuse it, your shell will wear out quickly.

Life is beautiful and you don’t want to bog yourself down with unnecessary health problems. Today, your vital organs may be working well, but they may not be tomorrow. Don’t take your health for granted. Take proper care of your body.

Good health isn’t just about healthy eating and exercise — it’s also about having a positive attitude, a positive self-image, and a healthy lifestyle.

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Click here for Tips for Personal Development –

Tips for good health

Meditate: Meditation quietens your mind and calms your soul.

Purge negative people from your life: Positive mental health is part of a healthy life. You don’t need toxic people in your life. If you feel that a friend is overly critical or negative, let him/her go.

Purge negativity from yourself: You don’t need negativity from yourself either. Listen to the thoughts that come up and get rid of your negative thoughts. One great way to remove your negativity is to brain dump when you feel frustrated. Ask yourself and write out your deepest thoughts so that it can be addressed. Don’t keep these thoughts pent up inside you — it’s not healthy.

Breathe Deeply: Oxygen is vital for life. You may know how to breathe, but are you breathing properly? Most of us aren’t breathing properly — we take shallow breaths and breathe to 1/3 of our lung capacity. Athletes are taught proper breathing techniques to get their best performance. A full breath is one where your lungs are fully filled, your abdomen expands, and there’s minimum movement in your shoulders.

Live life for a purpose : Blue Zones are regions of the world where people live the longest and healthiest lives. There are nine shared characteristics of these regions, and one important characteristic is to have a purpose. The Okinawans call it ikigai and the Nicoyans call it plan de vida. Are you living a life of meaning? Are you living in line with your purpose each day? Once you start living with purpose, you will always be happy.

Practice good dental hygiene: Good dental hygiene makes you a lot more desirable and it is linked to better health. Brush your teeth twice a day, rinse your mouth after each meal, and floss after each meal if possible. Use a fluoride-free toothpaste to protect your gum health.

Prepare your meals: When you prepare your meals, you control what goes into them rather than choosing between sub-standard options in a restaurant. Get quality kitchen equipment — it will be your best investment ever. Having a blender makes it a breeze to make your fruit/vegetable juices! Having an instant pot and an oven makes cooking much easier too.

Learn to say no: Don’t eat just because you’re out with friends or because other people offer you food. Simply say no and say you’re not hungry if you don’t feel like eating.

Eat what you need: It is better to eat less and in line with your energy needs, rather than eat excessively and work off excess calorie intake through exercise. When you eat excessively, you strain your digestive system by making it digest more food than you need, and when you exercise excessively, you strain your body.

Have healthy snacks: If you’re hungry at work, eat healthy snacks like fruits, vegetable juices, and yogurts. These are nutritional and don’t give you that sugar rush. Have them readily available so that you can get a munch and stop when you have your fill. Stay away from cookies and candy bars.

Get regular check-ups: Some diseases don’t show up as symptoms until it is too late. Get regular blood tests for blood sugar, vitamins, and minerals, along with urine tests. More elaborate tests like mammograms (for women), PAP smear (for women), colonoscopy, visit dentist, etc. should be done at the recommended intervals.

If the test results are not optimal, that means that you can quickly take corrective action. If they are great, that’s fantastic and you can have peace of mind!

Supplement your Diet: Even when we eat healthily, there will be times when we lack certain vitamins/minerals because of many man-made processes have permanently altered our food supply chain. Common nutrient deficiencies are iron, vitamin B12, vitamin D, calcium, and magnesium.

Experiment: The best way to know what works for you is to experiment. Rather than subscribe to one diet, try different foods, and see how your body reacts. Most importantly, research and tweak your diet based on what you learn.

I enjoy reading stories and research by people who have successfully reversed health diseases rather than what’s reported by the medical establishment since many medical conclusions today are flawed and learning how to implement positive changes into diet and life.

Hang out with healthy people: You’re the average of the 5 people you spend the most time with, so the more time you spend around healthy people, the better it is. Dine with people who are health conscious and get workout buddies. It makes healthy living more fun!

Practice the art of appreciation: Modern-day living tends to be aspirational and we can easily find ourselves chasing an ever-growing list of goals, many of which can be material. Some of us could do with spending more time focusing not on what we don’t have, but on what we do. Our mood can be lifted by giving thanks for anything from our friends and family to a beautiful landscape or sunset.

Don’t multitask during lunch: Do you habitually eat lunch at your desk or in front of the TV? A study found that people who multitask while eating lunch felt less full and ate more food 30 minutes later than those who were not distracted during lunch. Next time you sit down to eat, do just that—and nothing else.

Taking 10 minutes to focus on and enjoy the food you’re eating will leave you more satisfied and more in control of your appetite.

Love Yourself: Self-love is a crucial part of living a healthy life. When you have a negative self-image, it naturally weighs down on your mental outlook and health. 

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Click here for Hygiene habits that you shouldn’t miss in your daily routine

Hygiene is one of those things everyone is expected to know but no one ever talks about it, and there’s more to it than just wearing deodorant and rinsing with mouthwash.

Proper grooming and healthy personal habits can help you ward off illnesses and feel good about yourself. Following personal hygiene habits should be part of your regular routine –

Good personal hygiene is essential for good health: Personal hygiene habits such as washing your hands and brushing and flossing your teeth will help keep bacteria, viruses, and illnesses at bay. And there are mental as well as physical benefits. Practicing good body hygiene helps you feel good about yourself, which is important for your mental health.

Healthy habits include good grooming: Minimize your risk of infection and also enhance your overall health.

  • Bathe regularly: Wash your body and your hair often. You should clean your body and shampoo your hair at regular intervals that work for you. Your body is constantly shedding skin. That skin needs to come off. Otherwise, it will cake up and can cause illnesses.
  • Brush and floss: Ideally, you should brush your teeth after every meal. At the very least, brush your teeth twice a day and floss daily. Brushing minimizes the accumulation of bacteria in your mouth, which can cause tooth decay and gum disease. Flossing, too, helps maintain strong, healthy gums.
  • The bacteria that builds up and causes gum disease can go straight to the heart and cause very serious valve problems. Unhealthy gums also can cause your teeth to loosen, which makes it difficult to chew and to eat properly. To maintain a healthy smile, visit the dentist at six-month intervals for checkups and cleanings.
  • Brush your tongue: Buildup on your tongue not only looks disgusting, but it’s the number one cause of bad breath. Giving your tongue a good scrub when you’re brushing your teeth can nix this.
  • Wash your face with honey: If you have extremely sensitive skin, or are just looking for a cheap organic face wash, try this: Wash your face with honey. Get raw honey (commercial honey is often too processed to have the same benefits). Honey is a natural humectant (e.g. moisturizes without leaving oily residue) and exfoliant. It even has natural antibacterial qualities. Wet your face in the shower and massage it into your face. Leave it there as you wash the rest of your body and rinse it off the last thing before getting out.
  • Trim your nails: Keeping your finger and toenails trimmed and in good shape will prevent problems such as hangnails and infected nail beds. Feet that are clean and dry are less likely to contract. Fingernails should be trimmed straight across and slightly rounded at the top whereas toenails should be trimmed straight across. The best time to cut your nails is after bathing when they are soft and easy to trim.
  • Take care of your hair: Washing your hair at least every other day is important to keeping your hair and scalp healthy and in good shape. If you suffer from lice or dandruff, then take necessary action at the earliest. Also, it is critical that you get a hair cut frequently for healthy hair. The longer you wait to get your hair cut, the more frail and brittle your hair can become, especially if it is longer
  • Wash your hands: Washing your hands before preparing or eating food, after going to the bathroom, after coughing or sneezing, and after handling garbage, goes a long way toward preventing the spread of bacteria and viruses. Keep a hygiene product, like an alcohol-based sanitizing gel, handy for when soap and water aren’t available.
  • Clean your ears: Clean your ears with your fingers while having a bath. The daily cleaning of all hearing devices is essential to remove germs that can be introduced into the ear. Earrings should be kept clean and should be removed daily so the piercing can be attended to.
  • Sleep tight: Get plenty of rest — at least 8 hours a night — so that you are refreshed and are ready to take on the day every morning. Lack of sleep can leave you feeling run down and can compromise your body’s natural defenses, your immune system.
  • Fighting bad breath: Drink plenty of water. Brush and floss regularly. Treat any existing oral diseases. Eat crunchy fruits and vegetables.
    Cut out coffee. Chew sugarless gum. Eat yogurt. Get your vitamins. a, but can also help prevent two other causes of bad breath—gum disease and gingivitis. Avoid tobacco products.
  • Shower daily: This is the best way to get rid of any dirt, sweat, and/or germs that your body may have accumulated throughout the day, and prevents hygiene-related diseases. As a plus, showering daily helps you feel, look, and smell your best throughout the day. Cleaning your body is also important to ensure your skin rejuvenates itself, as the scrubbing of your arms, legs, and torso will slough off dead, dry skin and help your skin stay healthy and refreshed, and will prevent acne, blemishes and other skin eruptions.
  • Wear Deodorant: Antiperspirant helps control excessive sweat, while deodorant covers up unpleasant body odor caused by sweat. Consider using a natural, aluminum-free deodorant to reduce potential health risks associated with conventional deodorants.
  • Wear clean clothes: Wear a fresh set of clothes as often as possible.
    Dirty clothes are a source of contamination and can cause very serious skin disorders if worn over and over without washing them. Also, try wearing a clean pair of socks every day (especially after athletic activities) as this keeps your feet dry and not smelly. Wash clothing and linens on a regular basis as the longer it takes you to clean them the smellier they become.
  • Go for alcohol-based sanitizer: Clean your hands every now and then by using hand sanitizers. This is because alcohol is a drying agent and kills all the viruses and bacterias immediately. However, alcohol is liable to make your skin dry, thus always go for a branded alcohol-based fragrance-free hand sanitizer, which has a good amount of moisturizer in it.
  • Cool off before hopping out of the shower: This may sound masochistic, but right before you get out of the shower, turn it on full blast cold. There are numerous benefits to this, chiefly in the hair and skin department. But in the summer, it also prevents you from sweating the moment you step out of the shower and getting stinky all over again.
  • With all of the above being said, the last thing you should do is follow any hygiene advice blindly. Each person’s body is different. Some of us sweat more, some of us have oilier hair, some of us have sensitive skin or deep belly buttons or hairy armpits. You may need to adjust some of the advice of the above points to suit the way your body works.
  • Good habits help keep you healthy: For most people, good hygiene is so much a part of their daily routines that they think little about it. They bathe, brush their teeth, visit the dentist and doctor for regular check-ups, and wash their hands when preparing or eating food and handling unsanitary items. To keep those you care about healthy and safe, help them learn, and be sure that they are practicing, good personal hygiene.
  • For Food Storage; Store and prepare raw meat, poultry, and seafood away from other foods. Store food in the fridge at 5°C/41°F, do not overfill, and allow cold air to circulate. Prevent raw food juices from dripping onto other foods.
  • While preparing food: Cut meat and vegetables with separate knives and chopping/cutting boards. Soak, scrape, brush, scald, peel or wash all fruit, salad, and vegetables. Do not wash raw meat in the sink prior to cooking as this spreads germs around the sink area. This is also not necessary as proper cooking of the meat will destroy any harmful bacteria.

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A healthy lifestyle is one that helps to keep and improve your health and well-being. There are many different things that you can do to live a healthy lifestyle, such as eating healthy, being physically active, maintaining a healthy weight, and managing your stress.

However, a healthy lifestyle isn’t just about healthy eating and exercise, it also about taking care of the “whole you” – your physical, mental, emotional, and spiritual well-being. And, that means taking care of you from the inside out.

Even though there are many common ways to live a healthy lifestyle, actually doing it looks different for everyone, and means something different from one person to the next. Regardless of what you choose to do, living a healthy lifestyle is a key component of disease prevention, wellness, and longevity.

Being mindful of your diet, physical activity and stress levels allow you to effectively balance all aspects of your life and the “whole you”.

Click here for Fitness tips and strategies

Are you tired of putting in the effort at the gym and not seeing results?

You’re not alone—many people show the drive, determination, and consistent effort, but don’t reach their goals. Check out our insightful tips and strategies specifically designed to help you build strength, gain muscle mass, lose fat, enhance your endurance, and maintain healthy eating habits. If this sounds familiar, the next logical step is to follow the tips given below :

  • Be true to form: It doesn’t matter how many push-ups you can do in a minute if you’re not doing a single one correctly. There is no point in performing any exercise without proper form. Perfect your technique, then later add weight and/or speed. This is especially important if your workout calls for performing as many reps as possible during a set amount of time. Choose quality over quantity, and you can stay injury-free.
  • Multi-Goal: Popular belief says if you really want to make a big change, focus on one new healthy habit at a time. Working on your diet and fitness simultaneously may put the odds of reaching both goals more in your favor.
  • One day at a time: Long-term goals are imperative, but they can make you feel overwhelmed or discouraged at times. Instead of thinking about how many dresses sizes smaller, you want to be in four months, focus on small everyday victories. For example, today you are going to eat breakfast, fit in a workout, and drink more water. Stay focused on the present, and your future will be successful.
  • Eat more clean food: Eating only three daily meals? Not a great idea. Half the people aren’t losing weight because they don’t eat enough. Eat five times a day, about every three hours, to stimulate your metabolism including two mini-meals between three basic meals. With activity levels decreasing throughout the day, eat less as the day goes on.
  • Find a fit friend: A workout partner not only keeps you accountable, he/she also may help you clock more time at the gym and torch more fat. Those who exercise with others tend to train six minutes longer and burn an extra 41 calories per session compared to solo fitness fanatics. They push themselves harder and are more motivated than when they hit the gym alone.
  • Seek out text support: If you thought texting changed your love life, imagine what it could do for your waistline. When people received motivational text messages promoting exercise and healthy behaviors twice a week, they lost an average of about 3 percent of their body weight in 12 weeks. Participants showed an improvement in eating behaviors, exercise, and nutrition self-efficacy, and reported that the texts helped them adopt these new habits. Find health-minded friends and message each other reminders, or program your phone to send yourself healthy eating tips.
  • Eat with purpose: Everything you consume should have substantial nutritional value. You want the most nutritional bang for your buck. Everything you eat should serve some sort of nutritional purpose in your body, fuel your workouts, and (be) geared toward optimizing your body.
  • Dig Deeper: It takes a lot of discipline to turn down a cupcake or roll out of your warm bed for a cold morning run. To make staying on track easier, it’s important to make a real connection with your motivation. So think less about fitting into your skinny jeans or spring break bikini and more about emotional ties to the people you love. Your relationships will grow stronger when you are physically healthy and taking care of yourself.
  • Be here. Now. : Before you convince yourself that you’re too busy to meditate, consider this: Adding mediation to your daily fitness routine can be a crucial part of body transformation. Find five to 10 minutes once or twice a day to focus on your breath. Taking the time to do this can help your body and brain de-stress and recover better from all your hard work at the gym and the office.
  • Consider retail therapy: Whenever you buy a new pair of athletic shoes, and enthusiasm comes over. You are eager to wear them. So occasionally buy new kicks or gym clothes if it helps revitalize your passion for the gym.
  • Understand the basics of building muscle: Talk to any personal trainer and they’ll tell you there are certain muscle-building basics. First, increase your caloric and complete protein intake, so your body has enough building blocks to get bigger. Then, when you enter the gym, focus on your form. Perform compound movements and train with weights on average around four times a week. Never underestimate the importance of rest. Remember, muscle tissue grows outside of the gym when you’re giving your body time to relax and recover following your workouts.
  • Be true to yourself: When trying to adopt new healthy habits, it’s important to work around other long-standing practices that could sabotage your efforts if overlooked. For example, if you are a morning person, working out in the a.m. is likely best, but if you’re a night person, exercise after work, don’t try to become one or the other if it’s not natural to you. You’re more likely to stick to it if you like the time of day and the whole experience.
  • Memorize a Mantra: Whatever you tell yourself to get through a grueling workout, don’t stop.  An innovative study found that motivational self-talk can significantly help reduce the rate of perceived exertion (how loud your muscles are screaming) so you can go further for longer.
  • Hydrate properly: An often-overlooked factor is to make sure that your GI tract is healthy because that’s how you absorb all your nutrients. Do so by consuming vitamins, fiber, minerals, a probiotic, and water. The study suggests you drink “ice-cold water first thing in the morning” adding “you’ll naturally boost your metabolism by up to 24% for 90 minutes.
  • Choose supplements intelligently: Some trainers and lifters feel supplements can play a key role in boosting muscle gains. If you subscribe to that theory, then chances are, you’re already taking protein supplements—but what else? Creatine, for one, seems to be about the most effective strength- and size-building supplement.
  • Learn the ropes: The best training tool you’re not using: a jump rope. It may seem a little juvenile until you think of all the hot-bodied boxing pros who jump rope every single day. Not only is it inexpensive, portable, and easy to use almost anywhere, you’ll burn about 200 calories in 20 minutes and boost your cardiovascular health while toning.
  • Work your full range of motion: Don’t take any shortcuts. Aim for the largest range of motion you can achieve in your exercises. Your muscles will do more work per rep, and it will result in your breaking down more tissue by the end of the workout.
  • Take it outside: A study found people could burn up to 7 percent more calories outside. So if you’re torching 268 calories during a half-hour indoor run at a 12-minute-mile pace, you may hoof off closer to 300 calories if you head outdoors.
  • Don’t go too heavy: Wondering how to get the most out of lifting weights? Use a weight that will have you failing on the set between the 30- and 40-second mark. Time under tension causes the muscle to grow. If you’re failing at 20 seconds, you know that weight was too heavy.
  • Put on more weight: You know strength training is the best way to trim down, tone up, and get into “I love my body” shape. But always reaching for the 10-pound dumbbells isn’t going to help you. Add two or three compound barbell lifts (such as a squat, deadlift, or press) to your weekly training schedule and run a linear progression, increasing the weight used on each lift by two to five pounds a week.
  • Perform three to five sets of three to five reps, and you’ll boost strength, not bulk. The short, intense training will not place your muscles under long periods of muscle fiber stimulation, which corresponds with muscle growth.
  • Carefully consider cardio: If getting huge is your goal, then throttle back on your cardio workouts, chances are, you’ll be burning far too many calories. So what should you do if you still want to get in some cardio? a light jogs a few days per week for 20 minutes is adequate. If you’re aiming to burn fat, of course, then focus on getting enough protein every day (usually one gram of protein per pound of ideal body weight), while still keeping your overall caloric intake low.
  • Exhaust for endurance: To further your endurance training, you need to put in the total effort. You’re going for muscle exhaustion, so remember to fully exhaust the muscles. How can you do that? Get good at the bodyweight staples—pullups, chin-ups, pushups, inverted rows, (and) squats. If you can master these movements for high reps, your muscles will get well-conditioned.
  • Work it for every angle: Most traditional fitness plans happen in predictable patterns that usually involve moving in two planes of motion—up and down or forward and backward—ignoring the third plane of motion, lateral. Move your body in all directions to create the fittest, functional, and athletic physique.
  • If you’re a runner, cyclist, or walker, remember to include movements such as jumping jacks, side shuffles, side lunges, and carioca (the grapevine-like move) in your warm-up or cool-down.
  • Never do the same workout: The reason most people don’t see changes isn’t that they don’t work hard—it’s because they don’t make their workouts harder. Create a challenge every time you exercise. Use a little more weight, rest five to 10 seconds less between sets, add a few more reps, or do another set. Incorporating these small variations into your routine is a recipe for change.
  • Take a selfie to visualize: Picture your perfect self with your flat abs, firmer butt, and slim thighs every day. Seeing really is believing: You become consciously and acutely aware of everything that can help you achieve the visualized outcome that you desire when you impress an idea into the subconscious part of you. It eventually becomes ‘fixed,’ and you automatically move toward that which you desire.
  • Let life happen: It’s better to go with the flow then to move against it. Things come up in life that we can’t control, which makes our workout both a physical and mental challenge Listen to your body and be aware of each moment’s circumstances while you push forward toward your goal.
  • Scale back: Weighing yourself too often can cause you to obsess over every pound. Stepping on the scale or putting on a pair of well-fitting (i.e. not a size too small) pants once a week. Both can be used as an early warning system for preventing weight gain, and the pants may be a better way to gauge if those workouts are helping you tone up and slim down.
  • Give fat a chance: Trimming some fat may eliminate some guilt, but be warned: Buying foods labeled “low-fat,” “non-fat,” or “fat-free” may encourage you to eat up to 50 percent more calories. Fat’s not the issue when it comes to your weight since most of these foods only have about 15 percent fewer calories than their regular counterparts. Go for the full-fat version and eat less—you probably will naturally since they taste better.
  • Prepare yourself for endurance training: When it comes to training for endurance, you’ll need to be hydrated and be sure you’re eating properly because, by its very nature, this form of training is very demanding on your body. You should be doing a good mix of cardio and weight training. And, to increase your aerobic capacity, you should incorporate high-intensity interval training or HIIT. You’ll likely be sweating buckets and burning calories galore, so be prepared.
  • Learn how to fight fatigue: Fatigue may be your biggest enemy when endurance training, but there are some ways to combat it. First, drink beet juice, which is packed with healthy nitrates that can improve your cardiovascular functioning. Beets can actually increase stamina by up to 16%, and it helps your muscles produce more energy, more efficiently, making exercise less exhausting. Another way to boost your performance is by carefully selecting your music. When people listen to favorable music their blood vessels expanded 26%.
  • Understand the basics of fat loss: Forget calorie counting, and start thinking of food as fuel for your body. Getting six-pack abs is usually a function of fat loss, not a lack of muscle definition—and burning fat all boils down to a simple equation: Calories in versus calories burned. That means going beyond calories and studying your macronutrient intake—fats, protein, and carbs—to understand how much you consume relative to how much you burn during a workout.

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Click here for Best Nutrition Tips:

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

  • Slow down: The pace at which you eat influences how much you eat, as well as how likely you are to gain weight. In fact, studies comparing different eating speeds show that fast eaters are up to 115% more likely to be obese than slow eaters. Your appetite, how much you eat, and how full you get are all controlled by hormones.

These hormones signal your brain whether you’re hungry or full. However, it takes about 20 minutes for your brain to receive these messages, so eating more slowly would give your brain the time it needs to perceive that you are full.

Studies have confirmed this, showing that eating slowly may reduce the number of calories you consume at meals. Eating slowly is also linked to more thorough chewing, which has also been linked to better weight maintenance. Therefore, simply by eating slower and chewing more often, you can reduce your risk of eating too much and gaining excess weight.

Crowd out bad habits: Those rock hard abs won’t be built in a day—they’ll be built in staggered days. Staying on the diet is the hardest part, and has a trick for sticking to the program: Alternate days of your new diet plan with your normal eating habits.

For example, do the new plan Monday, Wednesday, Friday and Sunday, and observe your regular habits Tuesday, Thursday and Saturday. You can also apply the same principle when it comes to adopting a healthier exercise routine.

At the end of the first seven days, you will have improved your eating habits over half of the days of the week and will feel ready to launch into week two! The high you get from keeping it going for several weeks—not to mention the better body image—will eventually help you crowd out the bad eating patterns with even more good ones.

Call food ‘Healthy’ and less ‘Healthy’ instead of ‘Good’ or ‘Bad’: When people label food as ‘good’ and ‘bad,’ it carries over into a judgment of themselves—if you eat ‘good’ food, you’re a good person, if you eat ‘bad’ food, you’ve badly behaved.

That couldn’t be further from the truth, so stop putting yourself in an emotional timeout just because of what you eat. Truly, no foods are really bad and no foods are really good—some are healthier than others. Reframing your thinking like this will likely help you learn the art of indulging in moderation instead of bingeing on “bad” foods, plus it’s just a better way to treat yourself.

  • Eat vegetables: Vegetables are the source of many nutrients and minerals like folate, vitamin K, folate, vitamin A, manganese, and potassium, not to mention dietary fiber which is important for good gut health. There are two types of vegetables: Starchy vegetables like potato, sweet potato, yam, and pumpkin; and non-starchy vegetables like kale, arugula, spinach, broccoli, brussels sprouts, long beans, tomato, cucumber, and mushroom (technically a fungus). Some vegetables are slightly starchy and hence fall in the middle: Corn, green peas, carrot, artichoke, beetroot, cauliflower, and beans (technically legumes). All vegetables are important and enrich our diet.
  • Pick different-colored fruits/veg: Always consume a wide variety of fruits and vegetables of different colors. Firstly, fruits and vegetables with different colors represent different anti-oxidant content, which removes free radicals that damage our cells and fights inflammation in our bodies.
  • Secondly, when we eat a large diversity of fruits/vegetables, it creates a wide variety of good bacteria in our gut, which creates a strong defense line between us and the environment, improves our immune system, and strengthens our long-term health. Eat fruits/vegetables of different colors: White (Bananas), Yellow (Pineapples, Mango), Orange (Orange, Papaya), Red (Apple, Strawberries, Raspberries, Tomatoes, Watermelon), Green (Avocado, Kale, Lettuce, Cucumber), Purple/Blue (Blackberries, Prunes).
  • Choose intact grains over refined grains: Intact grains contain all the essential parts of the grain seed; in other words, they contain 100% of the original kernel, which includes the bran, germ, and endosperm. Because these layers are intact, the grain contains a richer nutritional profile of antioxidants, vitamins, and minerals than refined grains (which are grains stripped of the bran and germ layers through processing).
  • Mix up your greens: If your go-to green for salads is spinach or romaine, that’s great—they’re both packed with tons of nutrients. But a varied diet is a healthy diet, and there are tons of other greens out there that are equally delicious.
  • If you like lighter leafy vegetables, try swapping your spinach for some arugula, leaf lettuce, watercress or parsley, or combine a few different greens to get an incredible mixture of vital nutrients that will power you through the rest of your day.
  • Choose whole-grain bread – not refined: You can easily make your diet a bit healthier by choosing whole-grain bread in place of traditional refined-grain bread. As opposed to refined grains, which have been linked to many health issues, whole grains have been linked to a variety of health benefits, including a reduced risk of type 2 diabetes, heart disease, and cancer.
  • They are also a good source of fiber, B vitamins, and several minerals, such as zinc, iron, magnesium, and manganese. There are many varieties of whole-grain bread available, and many of them even taste better than refined bread.
  • Eat your way lean : Remember: A lean muscle is simply one with less fat covering it, which means leanness is accomplished mostly through your diet. Yes, proper training will help speed up the process, but slimming down starts at the mouth so make cleaning up your diet a top priority.
  • Increase your protein intake: Protein is often referred to as the king of nutrients, and it does seem to have some superpowers. Due to its ability to affect your hunger and satiety hormones, it’s the most filling of the macronutrients. One study showed that simply increasing protein intake from 15% to 30% of calories made people eat 441 fewer calories per day, without actively restricting their intake.

What’s more, protein helps you retain muscle mass, which determines the rate of your metabolism. High protein intake may increase the number of calories you burn by 80–100 per day. This is especially important for preventing the loss of muscle mass that can occur during weight loss and as you age.

Aim to add a source of protein to each meal and snack. It will help you feel fuller for longer, curb cravings, and make you less likely to overeat. Just make sure to read the label to ensure that your bread is made with whole grains only, not a mixture of whole and refined grains. It’s also preferable that the bread contains whole seeds or grains. Good sources of protein include dairy products, nuts, peanut butter, eggs, beans, and lean meat.

  • Bake or Roast instead of Grilling or Frying: The way you prepare your food can drastically change its effects on your health. Grilling, broiling, frying, and deep-frying are all popular methods of preparing meat and fish. However, during these types of cooking methods, several potentially toxic compounds are formed, such as polycyclic aromatic hydrocarbons (PAHs), advanced glycation end products (AGEs) and heterocyclic amines (HCAs).

All of these compounds have been linked to several diseases, including cancer and heart disease. Healthier cooking methods include baking, broiling, simmering, slow-cooking, poaching, pressure cooking, stewing, and sous-vide.

These methods do not promote the formation of these harmful compounds and thus make your food healthier. Nevertheless, there is nothing to say you can’t enjoy the occasional grill or deep-fry, but try to use those methods sparingly.

  • Ditch your food rules: When nourishing your body with foods, listen to what it needs. Discard dogma and food rules, and eat for fuel and energy, whatever that may be for that day. As much as you can, choose whole, unprocessed foods, but also allow for an occasional splurge or two to help maintain a healthy mindset. Our bodies are intelligent and always asking for what they need to function optimally, whether it’s vegetables or even a bit of sugar; there’s the reason behind the craving.
  • Be practical not perfect: So what exactly, you ask, should you eat? Improving your eating habits is a process of being practical, not perfect. There are some specific foods that, realistically you know you will not live without. So, work with that. Keep that food to once a week or once a month instead of failing at never [eating it].
  • Replace your favorite fast food restaurant: Eating out does not have to involve unhealthy foods. Consider “upgrading” your favorite fast food restaurant to one with healthier options. There are many healthy fast-food restaurants and fusion kitchens offering delicious and healthy meals. They may just be a great replacement for your favorite burger or pizza joint. What’s more, you can generally get these meals at a very decent price.
  • Try at least one new healthy recipe per week: Deciding what to have for dinner can be a constant cause of frustration, which is why many people tend to use the same recipes again and again. Chances are you’ve been cooking the same recipes on autopilot for years.
  • Whether these are healthy or unhealthy recipes, it’s always healthy to try something new. Aim to try making a new healthy recipe at least once per week. This can change up your food and nutrient intakes and hopefully add new and healthy recipes to your routine. Alternatively, try to make a healthier version of a favorite recipe.
  • Use the 1 in 10 rule: For every 10 grams of carbohydrate listed on the label, look for at least one gram of fiber. Why 10:1? That’s the ratio of carbohydrate to fiber in a genuine, unprocessed whole grain. Foods that met the 10:1 ratio had had less sugar, sodium, and trans fats than those that didn’t. Speaking of magical ratios.
  • Eat your fruits instead of drinking them: Fruits are very healthy. They are loaded with water, fiber, vitamins, and antioxidants. Studies have repeatedly linked eating fruit to a reduced risk of several diseases, such as heart disease, diabetes, and cancer.
  • Because fruits contain fiber and various plant compounds, their sugars are generally digested very slowly and do not cause major spikes in blood sugar levels. However, the same does not apply to fruit juices. Many fruit juices aren’t even made from real fruit, but rather concentrate and sugar.
  • They may even contain as much sugar as a sugary soft drink. Even real fruit juices lack the fiber and chewing resistance provided by whole fruits. This makes fruit juice much more likely to spike your blood sugar levels. It also makes it way too easy to consume too much in one sitting.
  • Cook at home more often: Try to make a habit of cooking at home most nights, rather than eating out. For one, it’s easier on your budget. Second, by cooking your food yourself, you’ll know exactly what is in it. You won’t have to wonder about any hidden unhealthy or high-calorie ingredients.
  • Also, by cooking large servings, you will also have leftovers for the next day, ensuring a healthy meal then, too. Finally, cooking at home has been shown to reduce the risk of excessive weight gain, especially among children
  • Stay away from Diet food: So-called “diet foods” can be very deceiving. They‘ve usually had their fat content reduced dramatically and are often labeled “fat-free,” “low-fat,” “fat-reduced” or “low-calorie”. However, to compensate for the lost flavor and texture that the fat provided, sugar and other ingredients are often added. Therefore, many diet foods end up containing more sugar and sometimes even more calories than their full-fat counterparts. Instead, opt for whole foods like fruits and vegetables.
  • Eat before you eat: Eating an appetizer of a broth-based soup or even an apple can reduce total calorie intake over the course of the meal by up to 20 percent. The average restaurant meal contains 1,128 calories. A 20 percent savings, just once a day, is enough to help you shed more than 23 pounds in a year.
  • Scope before you scoop: This simple trick can save you hundreds of calories: Scan the buffet line strategically before you even pick up a plate. Studies show that individuals who are overweight tend to go through the line and fill their plates as they go through it.
  • Meanwhile, people at a recommended weight tend to be more strategic and take inventory, decide what they’re going to eat and then grab a plate. If you’re contributing to the buffet offerings, be the one to bring a fruit or veggie dish to ensure you’ll have a healthy choice.
  • Eat popcorn instead of Chips: It may be surprising that popcorn is a whole grain that’s loaded with nutrients and fiber. A 3.5-ounce (100-gram) serving of air-popped popcorn contains 387 calories and 15 grams of fiber, while the same amount of chips contains 547 calories and only 4 grams of fiber.
  • Diets rich in whole grains have been linked to health benefits, such as a reduced risk of inflammation and heart disease. For healthy popcorn, try making your own popcorn at home (not microwave popcorn varieties) or purchase air-popped popcorn.
  • Eat from smaller plates: It has been proven that the size of your dinnerware can affect how much you eat. Eating from a large plate can make your portion look smaller while eating from a small plate can make it look bigger. Studies have supported this and shown that people tend to eat as much as 30% more when their food is served in a large bowl or on a large plate. Also, if you don’t realize that you’re eating more than usual, you will not compensate by eating less at the next meal.
  • By eating from smaller dinnerware, you can trick your brain into thinking that you’re eating more, making yourself less likely to overeat.
  • Remind yourself to lose weight: A recent study published online found that people who received weekly text reminders of their daily “calorie budget” and motivational emails made healthier meal and snack choices. A simple hack to help you slim down: set up reminders on your smartphone, so when 6 a.m. rolls around, it’s: You make 1200 calories-a-day look so good! And at lunchtime: Salad for the six-pack, baby!
  • The bottom line: Completely overhauling your diet all at once can be a recipe for disaster. Instead, try to incorporate some of the small changes in this post to make your diet healthier. Some of these tips will help you keep your portion sizes reasonable, while others will help you add nutrients or adapt to something new. Together, they’ll have a big impact on making your overall diet healthier and more sustainable, without a huge change in your habits.
  • Don’t smoke or do drugs, and only drink in moderation: If you’re a tobacco smoker or abuse drugs, then diet and exercise are the least of your worries. Tackle those problems first. If you choose to include alcohol in your life, then do so in moderation only, and consider avoiding it completely if you have alcoholic tendencies.
  • Don’t eat a lot of refined carbohydrates: Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases
  • Use plenty of herbs and spices: There are many incredibly healthy herbs and spices out there. For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, leading to various health benefits. You should make an effort to include as many different herbs and spices as you can. Many of them can have powerful beneficial effects on your health.

 

Click here for Simple Habits to Kickstart a healthier lifestyle

A total transformation of your health surely sounds appealing, but too many drastic lifestyle changes at once usually aren’t the recipe for long term success. Research shows we only have a limited amount of willpower each day.

So when you want to improve your health, it’s much easier to focus on creating small, doable habits  –  those automated, healthy behaviors you do without thinking about it. Some points are repeated here but it’s advisable to reiterate to emphasize and remind once again.

Start small: pick one tiny health habit at a time, until it’s a natural part of your routine.

  1. Spice up your food with herbs: Adding herbs and spices to your meals is one of the tastiest ways to boost your health. Not only are these seasonings packed with antioxidants and other nutrients that protect your health, but herbs and spices can also be used to replace salt and sugar in recipes without sacrificing flavor. Spicy food may even help you control your weight, as studies show people eat smaller portions of meals with fat-burning chili peppers than of bland-tasting dishes.
  2. Go for a walk in the park: Going for a 20-minute walk every day, especially in green environments, has many health benefits. Besides the more obvious invigorating effects of physical activity, moving around outdoors provides you with fresh air and exposes your skin to sunlight, which helps your body to produce vitamin D. A stroll through green surroundings is even an effective way to ease brain fatigue and to boost your happiness. Make walking outside a regular part of your day: go for a stroll through a nearby park on your lunch break or after dinner, or explore nature with a leisurely Sunday hike.
  3. Mind your mental diet: Since ‘we are what we eat’, we all know we have to choose wisely what we put into our bodies. But have you ever stopped to think about what you put into your mind every day? According to the Buddha, “we are shaped by our thoughts; we become what we think.”  The first step to cleaning up your mental diet is to become aware of what you fill your mind with. Notice how the books and magazines you’re reading, the articles you’re browsing online or the TV shows you watch every week make you feel. Take a good look at what kind of people you surround yourself with, both in real life and on social media. The goal is to spend less time with media and people that suck away your energy or create pointless drama and focus more on those who inspire and motivate you.
  4. Give yourself a bedtime: Waking up feeling energized after a good night’s sleep is high on most of our wish lists, and yet it can be so challenging to head to bed in time to make that happen. Just one more email to check, one last chore to do, just five more minutes staring mesmerized at the screen…Pinpointing when it’s time to go to sleep can help you get in sync with your body’s natural sleep-wake cycle and keep a more regular sleep schedule. Giving yourself a bedtime is one of the secrets to more happiness and energy.
  5. Practice gratitude: Being thankful for the little things that are going well in your life is one of the most powerful techniques to feel happier. Studies have shown time and time again counting your blessings every day trains your mind to focus on the positive  – and being optimistic in turn is strongly related to overall better health.
  6. Set up your surroundings for success: Sticking to new habits can be challenging. We’re used to automatically respond to everyday cues in our living environment  – just think of checking your phone each time you’re waiting for the bus or buying popcorn at the cinema even when you’re not that hungry. But you can also use this principle to your advantage, by designing your surroundings in such a way that it triggers the desired behaviors.
  7. Fit several short bursts of physical activity into your busy day: Get into the habit of gently stretching yourself as you get out of bed, doing standing push-ups as you’re waiting for the tea to boil or knee-bends when you’re brushing your teeth. At work, take the stairs and try to get up from your chair every hour – even a short walk over to the printer or coffee machine will get your blood flowing again. Come up with out-of-the-box and fun ways to fit in some gentle exercises every day!
  8. Schedule buffer time: Are you often rushing from appointment to appointment? Somehow things like getting ready for work, commuting, or meetings always take longer than we expected. But being late can be pretty stressful. Your days might run a lot more relaxed if you plan extra pockets of time into your busy schedule. Try getting up 5 minutes earlier, plan extra time just in case you get stuck in traffic (again) and don’t schedule appointments back-to-back but leave a little space between events. Less stress!
  9. Develop meaningful connections: Modern technology enables us to communicate with friends and strangers all over the world. And although I love using social media to stay up-to-date with loved ones who live far away and meet new friends online, nothing replaces real-life meet-ups with deep conversations, hugs, and laughter. Make time each week to deepen your relationships with your family or hang out with your friends. Put down your phone, be fully present, and really listen to your loved ones when you’re together. Laugh! Be kind to everyone you meet: looking people in the eye, smiling and a genuinely friendly attitude can make all the difference in their day – and yours. spending time with friends and receiving social support during tough times boosts your happiness and overall health.
  10. Create a healthier home:  Think of small ways how you can make the place where you spend so much time just a little healthier:
    • Keep toxins out of your home. Aim to use natural materials like wood and organic fabrics.
    • Take off your shoes when you get inside.
    • Bring the outdoors inside! Open your windows regularly to let in some fresh air and buy air-purifying plants.
    • Rearrange your cupboards so your healthy staples are always within sight and within reach. Over time, replace your standard, not so healthy ingredients for wholesome alternatives – like swapping white rice for brown rice or quinoa.
  11. Get out of your head: We spend such a large part of our days consuming and analyzing information, planning and thinking about all kinds of problems and possible solutions. But being inside our heads all the time can lead to informational overload and mental fatigue, not to mention rumination – a major risk factor for depression and anxiety disorders. Let go of your worries for a while and get back in touch with your body. You can refresh your mind by pottering around in the garden or going for a run. Working with your hands is also an effective way to get out of your head – take up knitting, baking wholesome cakes, or doing odd jobs around the house. Maybe now’s a great time to pick up that hobby you always want to do?
  12. Enrich your life with little wellness rituals: Do you dream of having a luxurious and relaxing spa holiday, but you can’t find the time or money? Create the same uplifting effects from your own home with little wellness rituals. Think of dry brushing your skin before your morning shower to stimulate your circulation or adding a few drops of essential oil to your warm bath. When you come home from a stressful day, you could put on some soft music and gently give yourself a reflexology foot massage. Seek some inspiration online about which holistic rituals you can start fitting into your schedule!
  13. Unplug: Taking a digital detox is related to many healthy habits on this list, like getting enough sleep, preventing information overload, and deepening your connections with others. Set little rules for yourself: maybe you want to set your phone on airplane mode after 9 pm or you turn off all your electronic devices one hour before bedtime to help you sleep quicker and deeper. Or perhaps a technology-free rule at mealtimes or an unplugged Sunday work wonders for your wellbeing – whatever works best for you! Just know when it’s time to forget your phone and enjoy life as it’s happening in front of you.
  14. Focus on ‘crowding out’ instead of ‘cutting out’: Do you get that rebellious feeling in your gut when someone advises you to quit eating junk food for good, stop watching TV and get off the couch? So why not focus on adding healthy habits to your routine instead of thinking about all the things you supposedly can no longer do?  You can practice ‘crowding out’ by picking one healthy swap or trying one new healthy ingredient each week, which automatically leaves less space for unhealthier options.

“Quotes for Good Health——“ 

The First Wealth is Health

It is health that is real wealth and not pieces of Gold and Silver

A Healthy outside comes from Inside

Take care of your body. It’s the only place you have to live in

Health is not valued till sickness comes

Your body is your most priceless possession so go take care of it!

You are what you eat

You don’t have to eat less you just have to eat right

Being healthy and fit isn’t a fad or a trend. It’s a lifestyle

The food can be either the safest & most powerful form of medicine or the slowest form of medicine

Don’t focus on losing weight, focus on being healthy

Health care is a right, not a privilege

If you think wellness is expensive…. then try illness

Health required healthy food

Happiness is the highest  form of Health

Create healthy habits, not Restrictions

Motivation is what gets you started; Habit is what keeps you going

Small changes can make A Big Difference

I’m not losing weight, I am getting rid of it.  I have no intention of finding it again

I CAN AND I WILL

“Life Philosophies”

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Tips for Good Health-I

tips for good health

Tips for good health 

In this post we give tips about how they can improve or augment actions in their life to have a healthy lifestyle; it is not meant to be all-inclusive but will include major components that are considered to be parts of a lifestyle that lead to good health. In addition to the tips about what people should do for healthy living, the article will mention some of the tips about avoiding actions (the don’ts) that lead to unhealthy living.

“Healthy living” to most people means both physical and mental health are in balance or functioning well together in a person. In many instances, physical and mental health are closely linked, so that a change (good or bad) in one directly affects the other. Consequently, some of the tips will include suggestions for emotional and mental “healthy living.”

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Click here for Diet Tips -

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.

A. Eat a variety of foods – For good health, we need more than 40 different nutrients, and no single food can supply them all. It is not about a single meal, it is about a balanced food choice over time that will make a difference! A high-fat lunch could be followed by a low-fat dinner.

B. Base your diet on plenty of foods rich in carbohydrates – About half the calories in our diet should come from foods rich in carbohydrates, such as cereals, rice, pasta, potatoes, and bread. It is a good idea to include at least one of these at every meal. Wholegrain foods, like wholegrain bread, pasta, and cereals, will increase our fiber intake.

C. Replace saturated with unsaturated fat – Fats are important for good health and proper functioning of the body. However, too much of it can negatively affect our weight and cardiovascular health. Different kinds of fats have different health effects, and some of these tips could help us keep the balance right:

  • We should avoid the consumption of total and saturated fats (often coming from foods of animal origin), and completely avoid trans fats; reading the labels helps to identify the sources.
  • When cooking, we should boil, steam, or bake, rather than frying, use vegetable oils.

D. Enjoy plenty of fruits and vegetables – Fruits and vegetables are among the most important foods for giving us enough vitamins, minerals, and fiber. We should try to eat at least 5 servings a  day. For example, a glass of fresh fruit juice at breakfast, perhaps an apple and a piece of watermelon as snacks, and a good portion of different vegetables at each meal.

E. Reduce salt and sugar intake – A high salt intake can result in high blood pressure, and increase the risk of cardiovascular disease. There are different ways to reduce salt in the diet:

  • When shopping, we could choose products with lower sodium content.
  • When cooking, salt can be substituted with spices, increasing the variety of flavors and tastes.
  • When eating, it helps not to have salt at the table, or at least not to add salt before tasting.

Sugar provides sweetness and an attractive taste, but sugary foods and drinks are rich in energy and are best enjoyed in moderation, as an occasional treat. We could use fruits instead, even to sweeten our foods and drinks.

F. Eat regularly, control the portion size – Eating a variety of foods, regularly, and in the right amounts is the best formula for a healthy diet.

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help control hunger, but snacking should not replace proper meals. For snacks, we could choose yogurt, a handful of fresh or dried fruits or vegetables (like carrot sticks), unsalted nuts, or perhaps some bread with cheese.

Paying attention to portion size will help us not to consume too many calories, and will allow us to eat all the foods we enjoy, without having to eliminate any.

  • Cooking the right amount makes it easier to not overeat.
  • Some reasonable serving sizes are 100 g of meat; one medium piece of fruit; half a cup of raw pasta.
  • Using smaller plates helps with smaller servings.
  • Packaged foods, with calorie values on the pack, could aid portion control.
  • If eating out, we could share a portion with a friend.

G. Drink plenty of fluids – Adults need to drink at least 1.5 liters of fluid a day! Or more if it’s very hot or they are physically active. Water is the best source, of course, and we can use tap or mineral water, sparkling or non-sparkling, plain or flavored. Fruit juices, tea, soft drinks, milk, and other drinks, can all be okay – from time to time.

H. Maintain a healthy body weight – The right weight for each of us depends on factors like our gender, height, age, and genes. Being overweight increases the risks of a wide range of diseases, including diabetes, heart diseases, and cancer.

Excess body fat comes from eating more than we need. The extra calories can come from any caloric nutrient – protein, fat, carbohydrate, or alcohol, but fat is the most concentrated source of energy. Physical activity helps us spend energy, and makes us feel good. The message is reasonably simple: if we are gaining weight, we need to eat less and be more active!

I. Get on the move, make it a habit! – Physical activity is important for people of all weight ranges and health conditions. It helps us burn off the extra calories, it is good for the heart and circulatory system, it maintains or increases our muscle mass, it helps us focus, and improves overall health well-being. We don’t have to be top athletes to get on the move! 150 minutes per week of moderate physical activity are advised, and it can easily become part of our daily routine. We all could:

  • use the stairs instead of the elevator,
  • go for a walk during lunch breaks (and stretch in our offices in between)
  • make time for a family weekend activity.

J. Start now! And keep changing gradually – Gradual changes in our lifestyle are easier to maintain than major changes introduced all at once. For three days, we could write down the foods and drinks we consume throughout the day, and make a note of the amount of movement we made. It won’t be difficult to spot where we could improve:

  • Skipping breakfast? A small bowl of muesli, a piece of bread or fruit, could help slowly introduce it into our routine
  • Too few fruits and vegetables? To start with, we can introduce one extra piece a day.
  • Favourite foods high in fat? Eliminating them abruptly could fire back, and make us return to the old habits. We can choose low-fat options instead, eat them less frequently, and in smaller portions.
  • Too little activity? Using the stairs daily could be a great first move.

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Click here for Tips for Healthy Living –

  • Eat three meals a day (breakfast, lunch, and dinner); it is important to remember that dinner does not have to be the largest meal.
  • The bulk of food consumption should consist of fruits, vegetables, whole grains, and fat-free or low-fat milk products.
  • Choose foods that are low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars; look at the labels because the first listed items on the labels comprise the highest concentrations of ingredients.
  • Control portion sizes; eat the smallest portion that can satisfy hunger and then stop eating.
  • Snacks are OK in moderation and should consist of items like fruit, whole grains, or nuts to satisfy hunger and not cause excessive weight gain.
  • Avoid sodas and sugar-enhanced drinks because of the excessive calories in the sodas and sugar drinks; diet drinks may not be a good choice as they make some people hungrier and increase food consumption.
  • Avoid eating a large meal before sleeping to decrease weight gain.
  • If a person is angry or depressed, eating will not solve these situations and may make the underlying problems worse.
  • Avoid rewarding children with sugary snacks; such a pattern may become a lifelong habit for people.
  • Avoid heavy meals in the summer months, especially during hot days.
  • A vegetarian lifestyle has been promoted for a healthy lifestyle and weight loss; vegetarians should check with their physicians to be sure they are getting enough vitamins, minerals, and iron in their food.
  • Cooking foods (above 165 F) destroys the most harmful bacteria and other pathogens; if you choose to eat uncooked foods like fruits or vegetables, they should be thoroughly washed with running treated (safe to drink) tap water right before eating.
  • Avoid eating raw or undercooked meats of any type.

Tips to create a healthy lifestyle – 

  1. Maximize with nutrient-packed foods: Give your body the nutrients it needs by eating a variety of nutrient-packed food, including whole grains, lean protein, fruits and vegetables, and low-fat or fat-free dairy. Eat less food high in solid fats, added sugars, and sodium (salt).
  2. Energize with grains: Your body’s quickest energy source comes from foods such as bread, pasta, oatmeal, cereals, and tortillas. Be sure to make at least half of your grain food choices whole-grain foods like whole-wheat bread or pasta and brown rice.
  3. Power up with protein: Protein is essential for building and repairing muscle. Get your protein from seafood twice a week. Quality protein sources come from plant-based foods, too.
  4. Mix it up with plant protein foods: Variety is great! Choose beans and peas (kidney, pinto, black, or white beans; split peas; chickpeas; hummus), soy products (tofu, tempeh, veggie burgers), and unsalted nuts and seeds.
  5. Vary your fruits and vegetables: Get the nutrients your body needs by eating a variety of colors, in various ways. Try blue, red, or blackberries; red and yellow peppers; and dark greens like spinach and kale. Choose fresh, frozen, low-sodium canned, dried, or 100 percent juice options.
  6. Don’t forget dairy: Foods like fat-free and low-fat milk, cheese, yogurt, and fortified soy beverages (soymilk) help to build and maintain strong bones needed for everyday activities.
  7. Balance your meals: Use MyPlate as a reminder to include all food groups each day.
  8. Drink water: Stay hydrated by drinking water instead of sugary drinks. Keep a reusable water bottle with you to always have water on hand.
  9. Know how much to eat: Get personalized nutrition information based on your age, gender, height, weight, current physical activity level, and other factors. Use some App to determine your calorie needs, plan a diet that’s right for you, and track progress toward your goals.

Tips for special situations:

  • People with diabetes should use the above tips and monitor their glucose levels as directed; try to keep the daily blood glucose levels as close to normal as possible.
  • People with unusual work schedules (night shifts, college students, military) should try to adhere to a breakfast, lunch, and dinner routine with minimal snacking.
  • People trying to lose weight (body fat) should avoid all fatty and sugary foods and eat mainly vegetables, fruits, and nuts and markedly reduce his/her intake of meat and dairy products.
  • Seek medical advice early if you cannot control your weight, food intake, or if you have diabetes and cannot control your blood glucose levels.

Click here for Tips for being Super Healthy –

Super Healthy Spices –

Oregano  – helps soothe stomach muscles

Mint – Can ease hiccups

Ginger – Anti Nausea remedy

Garlic –  Natural Antiseptic

Fenugreek – helps flush out harmful toxins

Fennel – Can reduce bad breath and body odor

Clove – Anti-microbial

Sage – Antiseptic and antibiotic

Thyme – Relaxes respiratory muscles

Turmeric – Anti Cancer

Basil – Can relieve gas and soothe stomach upsets

Black pepper  – helps relieve indigestion

Cayenne – Can stop a heart attack

Cinnamon – Helps lower blood pressure

Dill – Treats heartburn. Colic and gas

Rosemary – Antioxidant

Reasons to eat Fruits –

Cherries – help calm your nervous system

Peach – rich in potassium, fluoride, and iron

Watermelon – helps control your heart rate

Strawberries – Can potentially fight against cancer and aging

Pineapple – Helps fight arthritis

Kiwi – Increases bone mass

Grapes – Relaxes your blood vessels

Apple – Helps your body resistance against infections

Oranges – Helps maintain great skin and vision

Bananas – are great for athletes because they give more energy

Blueberries – Protect your heart

Mangoes – Protect against several kinds of cancer

Healthy Food Tips –

  • Starchy food should be your base
  • Eat plenty of fruits and vegetables
  • Cut down on saturated fat and sugar
  • Eat less salt
  • Get active and maintain a constant weight
  • Don’t skip breakfast

General Important tips-

Don’t take your medicine with cold water

Don’t eat heavy meals after 5 pm

Drink more water in the morning, less at night

Don’t lie down after immediately after taking a meal

Best sleeping time is 10 pm to 4 am

Answer phone calls from the left ear

When the phone battery is low to the last bar, don’t answer the call because of the radiation 100 times stronger.

Salads before meals

Tips for weight loss –

Apple – Your tummy friend

Eggs – Your heart friend

Oats – healthful

Lentils – Belly flattener

Kale – Meal by tossing

Blueberries –  Fiber-rich

Pomegranate – Low in calories

Chilies – Burns extra calories

Yogurt – Perfect food

Avocado – A weight loss of food

Olive oil – Taming your appetite

Five Colors of phytonutrients –

Red – Supports prostate, Urinary tract, and DNA health. It protects against cancer and heart diseases.

e.g. Pomegranate, Watermelon, Cherries, Strawberries, Beets, Tomatoes, Apples, Raspberries,  cranberries, Red grapes, Red Onions

Purple – Good for heart, brain, bones, arteries, and cognitive health. Fights cancer and supports healthy aging

e.g. Eggplant (Brinjal), Purple grapes, Plum, Figs, Blueberry, Raisins

Green – Supports eye health, arterial function, lung health, liver function, and cell health. It helps wound healing and gum health.

e.g. Avocado, Kiwi, Broccoli, Cucumber, Celery, Asparagus, Cabbage, Green Apple, Lettuce, Spinach, Sweet Pepper

White –  Supports healthy bones, circulatory systems, and internal functions. Fights heart disease and cancer. e.g. Cauliflower, Onion, Garlic, Potatoes, Ginger, Radish,

Yellow –  Good for eye health, healthy immune function, and healthy growth development.

e.g. Pineapple, Carrot, Banana, Lemon, Grapefruit, Pear, Corn, Papaya, Oranges, Mango, Peach.

GOAL – Eat two foods from each color group daily.

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Click here for Super Tips for Healthy YOU –

Don’t drink sugar calories: Sugary drinks are the most fattening things you can put into your body. Sugary drinks are strongly associated with obesity, type 2 diabetes, heart disease, and all sorts of health problems.

Eat Nuts: Despite being high in fat, nuts are incredibly nutritious and healthy. They are loaded with magnesium, vitamin E, fiber, and various other nutrients.

Copy your kitty: Learn to do stretching exercises when you wake up. It boosts circulation and digestion and eases back pain.

Bone up daily: Get your daily calcium by popping a tab, chugging milk, or eating yogurt. It’ll keep your bones strong. Remember that your bone density declines after the age of 30. You need at least 200 milligrams daily, which you should combine with magnesium, or it simply won’t be absorbed.

Don’t fear Coffee: Coffee has been unfairly demonized. The truth is that it’s actually very healthy. Coffee is high in antioxidants, and studies show that coffee drinkers live longer, and have a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s, and numerous other diseases.

Drink some water especially before a meal : Drinking enough water can have numerous benefits. One important factor is that it can help boost the number of calories you burn.

Avoid bright lights before you sleep: When we’re exposed to bright lights in the evening, this disrupts the production of the sleep hormone melatonin. An interesting “hack” is to use a pair of amber-tinted glasses that block blue light from entering your eyes in the evening.

Take vitamin D3 if you don’t get much sunlight: Back in the day, most people got their vitamin D from the sun. If adequate sun exposure is not an option for you, then supplementing with vitamin D has been shown to have numerous benefits for health. This includes improved bone health, increased strength, reduced symptoms of depression, and a lower risk of cancer, to name a few. Vitamin D may also help you live longer.

Make sure to eat enough protein: Eating enough protein is incredibly important. Protein is particularly important for weight loss and works via several different mechanisms.

High protein intake can boost metabolism significantly while making you feel so full that you automatically eat fewer calories. It can also cut cravings and reduce the desire for late-night snacking. Eating plenty of protein has also been shown to lower blood sugar and blood pressure levels.

Curry favor: Hot, spicy foods containing chilies or cayenne pepper trigger endorphins, the feel-good hormones. Endorphins have a powerful, almost narcotic, effect, and make you feel good after exercising.

I say tomato: Tomato is a superstar in the fruit and veggie pantheon. Tomatoes contain lycopene, a powerful cancer fighter. They’re also rich in vitamin C. The good news is that cooked tomatoes are also nutritious, so use them in pasta, soups, and casseroles, as well as in salads.

Eat your stress away: Prevent low blood sugar as it stresses you out. Eat regular and small healthy meals and keep fruit and veggies handy. Herbal teas will also soothe your frazzled nerves. Eating unrefined carbohydrates, nuts, and bananas boost the formation of serotonin, another feel-good drug. Small amounts of protein containing the amino acid tryptamine can give you a boost when stress tires you out.

Load up on vitamin C: We need at least 90 mg of vitamin C per day and the best way to get this is by eating at least five servings of fresh fruit and vegetables every day.

Use extra virgin olive oil: Extra virgin olive oil is the healthiest fat on the planet.

It is loaded with heart-healthy monounsaturated fats and powerful antioxidants that can fight inflammation. Extra virgin olive oil leads to many beneficial effects on heart health, and people who consume olive oil have a much lower risk of dying from heart attacks and strokes

Don’t eat a lot of refined carbohydrates: Not all carbs are created equal. Refined carbs have been highly processed, and have had all the fiber removed from them. They are low in nutrients (empty calories), and can be extremely harmful. Studies show that refined carbohydrates are linked to overeating and numerous metabolic diseases.

No folly in folic acid. Folic acid should be taken regularly by all pregnant mums and people with low immunity to disease. Folic acid prevents spina bifida in unborn babies and can play a role in cancer prevention. It is found in green leafy vegetables, fruit, and bran.

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

Take care of your relationships: Social relationships are incredibly important. Not only for your mental wellbeing but your physical health as well. Studies show that people who are close to friends and family are healthier and live much longer than those who are not.

If you have excess belly fat, get rid of it: Not all body fat is equal. It is mostly the fat in your abdominal cavity, the belly fat, that causes problems. This fat builds up around the organs and is strongly linked to metabolic disease.

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

Burn fat during intervals. To improve your fitness quickly and lose weight, harness the joys of interval training. Set the treadmill or step machine on the interval program, where your speed and workload varies from minute to minute. Build up gradually, every minute, and return to the starting speed. Repeat this routine. Not only will it be less monotonous, but you can train for a shorter time and achieve greater results.

Cool off without a beer. Don’t eat carbohydrates for at least an hour after exercise. This will force your body to break down body fat, rather than using the food you ingest. Stick to fruit and fluids during that hour, but avoid beer.

Stop fuming. Don’t smoke and if you smoke already, do everything in your power to quit. Apart from the well-known risks of heart disease and cancer, orthopedic surgeons have found that smoking accelerates bone density loss and constricts blood flow.

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 a natural side effect of better food choices and improved metabolic health.

Asthma-friendly sports. Swimming is the most asthma-friendly sport of all, but cycling, canoeing, fishing, sailing, and walking are also good, according to the experts.

Laugh and cry. Having a good sob is reputed to be good for you. So is laughter, which has been shown to help heal bodies, as well as broken hearts. Studies in Japan indicate that laughter boosts the immune system and helps the body shake off allergic reactions.

Avoid Steamy hot water: Showering or bathing in water that’s too hot will dry out your skin and cause it to age prematurely. Warm water is much better. Apply moisturizer while your skin is still damp – it’ll be absorbed more easily. Adding a little olive oil to your bath with help keep your skin moisturized too.

Here’s the rub. Improve your circulation and help your lymph glands to drain by the way you towel off. Helping your lymph glands function can help prevent them from becoming infected. When drying off your limbs and torso, brush towards the groin on your legs and towards the armpits on your upper body. You can do the same during gentle massage with your partner.

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Vegetarianism

vegetarianism

Vegetarianism

The earliest records of vegetarianism come from the sixth century B.C.E., in India, Greece, and the Greek civilization, and it stemmed from a desire not to harm animals.

Early traces of vegetarianism in Europe disappeared with the introduction of Christianity to the Roman Empire. Many orders of monks in medieval Europe either banned or limited meat consumption as a gesture of personal sacrifice or abstinence, but they ate fish.

In the nineteenth and twentieth centuries, vegetarianism reappeared in Western society. As research continues to support the benefits of a vegetarian diet, more people could become vegetarian in the future.

Adopting a vegetarian diet can be the perfect way to stay healthy and happy.  A vegetarian diet is a complete diet, which is associated with high consumption of fiber, vitamins C and E, folic acid, magnesium, unsaturated fat, and numerous phytochemicals. And this is why vegetarians have lower cholesterol, lower blood pressure, and reduced risk of heart diseases. Vegetarian food is also easy for the body to digest, takes lesser time to cook, is healthy, and most importantly saves your money. Vegetables are vital not just for our healthy living but for the environment too.

It is not necessary to eat meat to get all the nutrients needed for good health. A person who chooses not to eat meat may enjoy better health, because they will eat more plant-based foods, and because they may be more active in making healthy choices.

Click here for Why Vegetarianism ? -

People become vegetarians for many reasons, including health, religious convictions, concerns about animal welfare or the use of antibiotics and hormones in livestock, or a desire to eat in a way that avoids excessive use of environmental resources. Some people follow a largely vegetarian diet because they can’t afford to eat meat. Becoming a vegetarian has become more appealing and accessible, thanks to the year-round availability of fresh produce, more vegetarian dining options, and the growing culinary influence of cultures with largely plant-based diets.

Approximately six to eight million adults in the United States eat no meat, fish, or poultry, according to a Harris Interactive poll commissioned by the Vegetarian Resource Group, a non-profit organization that disseminates information about vegetarianism. Several million more have eliminated red meat but still eat chicken or fish. About two million have become vegans, forgoing not only animal flesh but also animal-based products such as milk, cheese, eggs, and gelatin.

Traditionally, research into vegetarianism focused mainly on potential nutritional deficiencies, but in recent years, the pendulum has swung the other way, and studies are confirming the health benefits of meat-free eating. Nowadays, plant-based eating is recognized as not only nutritionally sufficient but also as a way to reduce the risk of many chronic illnesses. According to the Dietetic Association in India, “appropriately planned vegetarian diets, including total vegetarian or vegan diets, are healthful, nutritionally adequate, and may provide health benefits in the prevention and treatment of certain diseases.”

“Appropriately planned” is the operative term. Unless you follow the recommended guidelines on nutrition, fat consumption, and weight control, becoming a vegetarian won’t necessarily be good for you. A diet of soda, cheese pizza, and candy, after all, is technically “vegetarian.” For health, it’s important to make sure that you eat a wide variety of fruits, vegetables, and whole grains. It’s also vital to replace saturated and trans fats with good fats, such as those found in nuts, olive oil, and canola oil. And always keep in mind that if you eat too many calories, even from nutritious, low-fat, plant-based foods, you’ll gain weight. So it’s also important to practice portion control, read food labels, and engage in regular physical activity.

You can get many of the health benefits of being vegetarian without going all the way. For example, a Mediterranean eating pattern — known to be associated with longer life and reduced risk of several chronic illnesses — features an emphasis on plant foods with sparing use of meat. Even if you don’t want to become a complete vegetarian, you can steer your diet in that direction with a few simple substitutions, such as plant-based sources of protein — beans or tofu, for example — or fish instead of meat a couple of times a week.

Only a vegetarian diet is right for you. Better health should be your goal. 

Varieties of vegetarians

Strictly speaking, vegetarians are people who don’t eat meat, poultry, or seafood. But people with many different dietary patterns call themselves vegetarians, including the following:

Vegans (total vegetarians): The strictest type of vegetarian, refrain from meat, poultry, fish, or any products derived from animals, including eggs, dairy products, and gelatin.

Lacto-Ovo vegetarians: Do not eat meat, poultry, or fish, but do eat eggs and dairy products.

Lacto vegetarians: Eat no meat, poultry, fish, or eggs, but do consume dairy products.

Ovo vegetarians: Eat no meat, poultry, fish, or dairy products, but do eat eggs.

Pollotarians: Avoid meat but may eat fish (pesco-vegetarian, pescatarian) or poultry (Pollo-vegetarian).

Pescatarians: Eat fish but no meat.

SemiVegetarians: Don’t eat red meat but do eat chicken and fish.

Flexitarians: Stick to a vegetarian diet most of the time but eat meat occasionally.

Click here for Can becoming a vegetarian protect you against major diseases?

YES. Compared with meat-eaters, vegetarians tend to consume less saturated fat and cholesterol and more vitamins C and E, dietary fiber, folic acid, potassium, magnesium, and phytochemicals (plant chemicals), such as carotenoids and flavonoids. As a result, they’re likely to have lower total and LDL (bad) cholesterol, lower blood pressure, and lower body mass index (BMI), all of which are associated with longevity and a reduced risk for many chronic diseases.

But there still aren’t enough data to say exactly how a vegetarian diet influences long-term health. It’s difficult to tease out the influence of vegetarianism from other practices that vegetarians are more likely to follow, such as not smoking, not drinking excessively, and getting adequate exercise. But here’s what some of the research has shown so far:

Heart disease. There’s some evidence that vegetarians have a lower risk for cardiac events (such as a heart attack) and death from cardiac causes. In one of the largest studies — a combined analysis of data from five prospective studies involving more than 76,000 participants published several years ago — vegetarians were, on average, 25% less likely to die of heart disease. This result confirmed earlier findings from studies comparing vegetarian and nonvegetarian Seventh-day Adventists (members of this religious group avoid caffeine and don’t drink or smoke; about 40% are vegetarians). In another study involving 65,000 people, researchers found a 19% lower risk of death from heart disease among vegetarians.

For heart protection, it’s best to choose high-fiber whole grains and legumes, which are digested slowly and have a low glycemic index — that is, they help keep blood sugar levels steady. Soluble fiber also helps reduce cholesterol levels. Refined carbohydrates and starches like potatoes, white rice, and white-flour products cause a rapid rise in blood sugar, which increases the risk of heart attack and diabetes (a risk factor for heart disease).

Nuts are also heart-protective. They have a low glycemic index and contain many antioxidants, vegetable protein, fiber, minerals, and healthy fatty acids. The downside: nuts pack a lot of calories, so restrict your daily intake to a small handful (about an ounce). The upside: because of their fat content, even a small amount of nuts can satisfy the appetite.

Walnuts, in particular, are a rich source of omega-3 fatty acids, which have many health benefits. Even so, fish are the best source of omega-3s, and it’s not clear whether plant-derived omega-3s are an adequate substitute for fish in the diet. One study suggests that omega-3s from walnuts and fish both work to lower heart disease risk, but by different routes.

Cancer. Hundreds of studies suggest that eating lots of fruits and vegetables can reduce the risk of developing certain cancers, and there’s evidence that vegetarians have a lower incidence of cancer than non-vegetarians do. But the differences aren’t large. A vegetarian diet can make it easier to get the recommended minimum of five daily servings of fruits and vegetables, but a purely vegetarian diet is not necessarily better than a plant-based diet that also includes fish or poultry.

If you stop eating red meat (whether or not you become a vegetarian), you’ll eliminate a risk factor for colon cancer. It’s not clear whether avoiding all animal products reduces the risk further. Vegetarians usually have lower levels of potentially carcinogenic substances in their colons, but studies comparing cancer rates in vegetarians and non-vegetarians have shown inconsistent results.

Type 2 diabetes. Research suggests that a predominantly plant-based diet can reduce the risk of type 2 diabetes. In studies, vegetarians’ risk of developing diabetes was half that of non-vegetarians, even after taking BMI into account. The Harvard-based Women’s Health Study found a similar correlation between eating red meat (especially processed meats, such as bacon and hot dogs) and diabetes risk, after adjusting for BMI, total calorie intake, and exercise.

What about bone health?

Some women are reluctant to try a vegetarian diet — especially one that doesn’t include calcium-rich dairy products — because they’re concerned about osteoporosis. Lacto-Ovo vegetarians (see “Varieties of vegetarians”) consume at least as much calcium as meat-eaters, but vegans typically consume less. In the EPIC-Oxford study, 75% of vegans got less than the recommended daily amount of calcium, and vegans, in general, had a relatively high rate of fractures. But vegans who consumed at least 525 milligrams of calcium per day were not especially vulnerable to fractures.

Certain vegetables can supply calcium, including bok choy, broccoli, Chinese cabbage, collards, and kale. (Spinach and Swiss chard, which also contain calcium, are not such good choices, because along with the calcium they have oxalates, which make it harder for the body to absorb calcium.) Moreover, the high potassium and magnesium content of fruits and vegetables reduces blood acidity, lowering the urinary excretion of calcium.

People who follow a vegetarian diet and especially a vegan diet may be at risk of getting insufficient vitamin D and vitamin K, both needed for bone health. Although green leafy vegetables contain some vitamin K, vegans may also need to rely on fortified foods, including some types of soy milk, rice milk, organic orange juice, and breakfast cereals. They may also want to consider taking a vitamin D supplement.

health benefits

Click here for Health benefits of being vegetarian

Vegetarian diets are usually rich in fiber and lower in calories and fat than a non-vegetarian diet. Eating this way, whether for a few meals or for decades, can be beneficial to your health in loads of ways, including:

  • Weight Control Following a plant-based diet usually means you’ll take in fewer calories overall (so long as you’re not swapping meat for too many unhealthy simple carbs like white bread and pasta). Studies have found vegetarians tend to have a lower body mass index (BMI) on average compared with non-vegetarians.
  • Heart Help Without meat, your diet will be lower in saturated fat and cholesterol, which ends up reducing your risk of heart disease. Vegetarians tend to have lower levels of LDL “bad” cholesterol.
  • Hypertension Management Eating a plant-based diet may help lower high blood pressure.
  • Improve Insulin Response Going vegetarian won’t cure type 2 diabetes, but it may help stabilize your blood sugar and make your body more responsive to insulin as long as you’re eating a balanced diet. It could also reduce your risk of other complications related to type 2 diabetes.
  • Cancer Protection Vegetarians have lower cancer rates than non-vegetarians, suggesting an association between following a plant-based diet and a lower risk of certain types of cancer.
  • Lower Metabolic Syndrome Risk Some studies suggest people who fill their plates with plants also tend to have lower rates of metabolic syndrome, a group of risk factors that may raise your risk of chronic conditions, including type 2 diabetes and heart disease.
  • Vegan diets lower Blood sugar levels Going vegan may have benefits for type 2 diabetes and declining kidney function.
  • Reduces pain from Arthritis Researchers have reported that a vegan diet has positive effects on people with different types of Arthritis.
  • A vegan diet is richer in certain nutrients Whole grain, fruits, vegetable beans, peas nuts, and seeds make u a large proportion of the vegan diet, they contribute to a higher daily intake of certain beneficial nutrients.

More on the Vegetarian Diet

All of these health benefits boil down to one major one: Being a vegetarian may help you live longer. And research shows that there’s a correlation between health benefits and how strict a vegetarian diet one follows, with strict vegetarians seeing the greatest health benefits, followed by lacto-vegetarians, pescatarians, and non-vegetarians.

The Vegetarian Diet’s Effect on Weight Loss and Weight Management

With a diet filled with vegetables, whole grains, and legumes, vegetarians take in a whole lot of fiber. Fiber helps promote fullness and can lead to weight loss if you take in fewer calories overall.

One study involving people with type 2 diabetes found following a vegetarian diet was almost twice as effective at helping with weight loss as following a low-calorie diet. Overall, vegetarians tend to have lower BMIs than meat-eaters, and research suggests vegetarianism could help protect against obesity.

To see these weight loss benefits, vegetarians need to stick to healthy whole foods and avoid overeating. With all of the new animal-free junk food on the market, it’s become increasingly easier to eat hyper-palatable [vegetarian] foods to the point of weight gain.

 Health risks of being vegetarian –

Experts recommend meeting with a registered dietician who can help you put together a meal plan to make sure you’re sourcing enough appropriate nutrients and sticking to a reasonable amount of calories each day. The dietician can also advise on foods to eat or supplements to take to avoid deficiencies.

Here are a few nutrients that vegetarians risk being deficient in, plus some vegetarian-friendly ideas of how to get your fill:

  • Protein found in nuts, peanut butter, grains, legumes, eggs, dairy, tofu, tempeh, and seitan
  • Iron found in legumes, whole grains, fortified cereals, seeds, and tofu
  • Calcium found in milk, yogurt, cottage cheese, and fortified non-dairy milk
  • Zinc can be sourced from dried beans, fortified cereals, nuts, seeds, dairy, and nutritional yeast
  • Vitamin B12 vitamin found in dairy, fortified breakfast cereal, soy milk, eggs, and nutritional yeast
  • Vitamin D most easily found in cow’s milk

Because vegetarians don’t usually eat as many calories as non-vegetarians, it may not be a good diet for children and teens who are still growing.

Potential challenges of being vegetarian –

The biggest challenge many vegetarians run into is resisting meat-filled foods they’ve enjoyed in the past, such as turkey or a hot dog. You’ll likely need to drastically rethink your meals. Most of us were raised with meat at the center of the plate and having to recalculate that requires a transition period.

Dining at restaurants can also be a challenge, though more and more eateries now have veg-friendly items such as veggie burgers on their menus. Ordering a salad plus an appetizer without any meat or fish is also a good bet. Pescatarians have an easier time dining out because fish is readily available on many menus.

Click here for Tips for success for going vegetarianism –

Dietician says going vegetarian can be healthy — so long as you know what you’re doing. They agree and emphasize that a vegetarian diet needs to be appropriately planned.

Here are some ideas for how to do so successfully:

  • Cut meat from your diet gradually. Rather than going vegetarian overnight, try adding a few meatless meals to your menu each week until you slowly phase out meat.
  • Work with a professional. Be aware of the potential nutritional deficiencies and plan your meals accordingly with help from a registered dietician. With all drastic dietary changes, there are health risks, it’s important to pay close attention to those potential deficiencies.
  • Meal prep! Choose your meat-free foods wisely and keep your fridge stocked with healthy vegetarian options. Meal prepping by chopping up vegetables to toss in a salad or making batches of quinoa or farro to have on hand is also a good idea.
  • Experiment with different flavors. Try out different spices and seasonings to make your meals interesting.
  • Make small tweaks to your favorite dishes. If you’re feeling stuck, try to put a vegetarian spin on your favorite meals. For instance, try vegetarian chili filled with beans instead of chili made with ground beef.
  • Source new recipes. Refer to websites, cookbooks, and social media to find recipes you love. Then, tweak them and add them to your weekly menu. It becomes second nature rather rapidly.

Nutritional Support :

A wide range of products is currently available to support vegetarians and specifically vegans in their dietary choices and as such offers them the same level of safety and convenience enjoyed by non-vegetarians. Some examples are non-dairy milk, fortified foods such as breakfast cereals, juices, and spreads, as well as supplements. Meat-free alternatives, including meat ‘analogs’, which resemble meat in texture, can be substituted for meat in recipes. Vegetarian ready-meals are widely available and many manufacturers voluntarily label their products as suitable for vegetarians or vegans. Otherwise, the list of ingredients, which is a mandatory labeling element on food and drink packages in Europe, provides all the information required to assess the suitability of a specific product in the context of a vegetarian or vegan diet.

Soy, in its various forms (plain beans, tofu, etc.), is a useful addition to the vegetarian/vegan diet. It can meet protein needs as effectively as animal protein, and some preparations can be considered sources of the omega-3 fatty acid ALA (but not EPA and DHA). Soy is also rich in iron in a protein-bound form that appears to be readily absorbed. Some minor plant compounds in soy – referred to as phytochemicals – are also thought to have a protective effect against cardiovascular disease, osteoporosis, and some cancers. Note that other beans and legumes are also good sources of protein and minerals, so check what is in season.

Vegetarian sources of vitamin B12 include milk and dairy products as well as eggs, all at the same time good sources of high-quality protein. This list implies that vitamin B12 is one of the most critical nutrients for vegans, who may need to use supplements or rely on yeast extract spreads to meet their requirements.

Click here for Surprising ways your body can change when you become a vegetarian -

Everybody needs something different in order to feel their best, so what you decide to eat on a daily basis is entirely up to you. If you feel great after eating a burger, or chicken, or fish, then go for it. But if you prefer to live that veggie life, or if you’d like to give it a try, you might notice the changes to your body when you go vegetarian.

In many ways, a diet high in vegetables and whole grains can improve your health, and even lower your chances of developing certain diseases. Vegetarian diets decrease the risk of many forms of cancer, heart disease, gallstones, kidney stones, osteoporosis, and diabetes. People who eat no meat also tend to have lower blood pressure and lower cholesterol.”

While there are many benefits to eating meat, there is also a lot of research supporting a vegetarian lifestyle. The true benefits of vegetarianism come when you focus your diet on healthy, nutrient-rich whole foods, such as vegetables, fruits, and whole grains. Of course, this lifestyle preference is completely up to you, and what you are comfortable with, but if you are thinking of going full-on veggie, experts say there is a lot to be gained.

Here are a few interesting ways a vegetarian diet may change your body.

  1. Your mood will improve.
  2. Your taste buds will change.
  3. You might take longer to recover after working out.
  4. You will notice more energy.
  5. You might feel uncomfortable in the initial phase.
  6. You will sleep like a baby.
  7. You will feel fuller longer.
  8. You will have clearer skin.
  9. Your hormones can change.
  10. Increases your Life span.
  11. Lowers your cholesterol levels.
  12. Less risk of stroke and obesity.
  13. Reduces the risk of Diabetes.
  14. Fighting Disease.
  15. High fiber content.
  16. Reduces your Depression.
  17. Improves metabolism.
  18. Reduces the risk of Cataract development.
  19. You will have a lean figure.
  20. Less Toxicity.
  21. Improves your athletic performance.
  22. You will start reading nutrition labels and identify potential hazards.
  23. You will find a difference in muscle recovery.
  24. You might feel the urge to use more supplements.
  25. Less Animal cruelty.

 The following are a few ways veganism affects your body.

A well-balanced, whole-foods vegan diet inevitably relies more heavily on foods that can contribute to a higher daily intake of certain beneficial nutrients and therefore is associated with a number of health benefits.

1.A healthier Heart – A vegan diet may help you maintain a healthier heart, primarily due to its higher content of fiber, antioxidants, and other plant phytochemicals from fresh fruits, vegetables, and legumes. When comparing vegans to vegetarians and the typical western diet, vegans have been found to benefit from a potential 75% lower risk of developing high blood pressure and a 42% lower risk of dying from heart disease. A higher intake of soluble fiber has also been found to reduce LDL cholesterol and total cholesterol levels by reducing the absorption of cholesterol into the bloodstream.

  1. A better BMI – Vegan diets have a natural tendency to reduce calorie intake, depending on how well balanced the diet is and what the consumer’s diet looked like before. Particularly due to the reduction in saturated fat from animal-based foods. As such, vegans have a lower prevalence of overweight and obesity than non-vegans. Research has even found vegan diets to be more effective for losing weight than other types of diets specifically design for weight loss. It is particularly popular amongst dieters who don’t want to actively focus on cutting calories.
  2. Reduced risk of Diabetes – Clinical studies have confirmed that a vegan diet tends to reduce blood sugar levels, improve insulin sensitivity, and even lower the risk of developing type 2 diabetes by as much as 78%. A whole-foods, plant-based diet has even been shown to reduce blood sugar levels in diabetics more than the diets recommended by national diabetes and heart associations. Diabetics who substitute meat for plant protein may also reduce their risk of poor kidney function.
  3. Less Inflammation – Certain types of animal-based foods can be very inflammatory to the body and so by replacing these with fresh fruits, vegetables, nuts, seeds, and legumes that are packed with antioxidants, flavonoids and carotenoids we allow the body to fight and reduce systemic inflammation. This protects tissues from long term oxidative damage which can over time lead to many chronic diseases including arthritis, heart disease, autoimmune disorders, and even cancer if not addressed.
  4. Improved Mood – Few studies have been conducted on the effects of a vegan diet on the brain however there is evidence to suggest that plant-based eating can help to control emotional states including depression, anxiety, fatigue, and a sense of well being. This again may be due in part to the benefit of increasing levels of antioxidants found in plant-based foods that increase brain health, as well as a reduction in glycotoxins which are found in meat products and cause an increase in oxidative stress and inflammation.
  5. Healthier Cholesterol level – Scientists have shown that one specific vegetarian diet can lower cholesterol almost as well as treatment with medication. Levels of low-density lipoproteins (LDL), the “bad” cholesterol that causes clogging in coronary arteries, fell by almost 30 percent in participants who followed the diet. This was only slightly lower than those who used lovastatin alongside their usual diet. The diet consisted of almonds, soy proteins, high-fiber foods such as oats and barley, and special margarine with plant sterols, found in leafy green vegetables and vegetable oils.
  6. Lower risk of developing Cancer – Research shows that, overall, vegetarians have a lower risk of many different types of cancer, compared with meat-eaters. A vegetarian diet has been linked to a lower risk of cardiovascular risk factors. Studies have found that the more meat people consume, the higher their risk of type 2 diabetes. Vegetarian food tends to be lower in fat, especially saturated fats, and higher in fiber, than animal-based foods.

 

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Click here for Effects on health on switching to vegan Diet -

Veganism, the plant-based diet which shuns meat and dairy, is having its time in the sun. Since 2008, there has been a 20% increase in the number of self-described vegans globally. Where this motivation stems from is varied, but includes concerns about animal welfare, worries about the environment, and religious reasons.

Many people, though, seek a healthier diet. Research suggests that veganism can have health benefits, if well planned. For those who have pursued a diet rich in meat and dairy for most of their lives, embarking on a vegan diet can lead to significant changes within the body.

The first few weeks

The first thing that someone starting a vegan diet might notice is an energy boost with the removal of the processed meat that is found in many omnivorous diets, in favor of fruit, vegetables, and nuts. These foods will boost your vitamin, mineral, and fiber levels, and thinking ahead about your meals and snacks rather than relying on convenience foods can help sustain consistent energy levels.

As time without animal products grows into weeks, there is likely to be a shift in bowel function either towards a more regular, healthy pattern or an increase in bloating wind, and loose motions. This is due to the higher fiber content of a vegan diet and the simultaneous increase in carbohydrates that ferment in the gut and can cause irritable bowel syndrome.

This may settle eventually and could lead to some positive changes in the diversity of the bacteria in the colon, depending on whether a vegan diet is made up of processed food and refined carbohydrates or is well planned and balanced. Although not proven yet, scientists believe that a high species diversity for gut bacteria could be beneficial for the whole system, in the same way, that ecosystems are stronger as a result of lots of different types of species thriving.

After three months –

Few months into a vegan diet and some people may find that the increase in fruit and vegetables and reduced processed food can help acne to clear up. By this point, however, your stores of vitamin D might be dropping as key sources of it in our diet come from meat, fish, and dairy, and it isn’t always noticeable until it’s too late. Vitamin D isn’t well understood but it’s essential in keeping bones, teeth, and muscles healthy and deficiency has been linked with cancer, heart disease, migraines, and depression.

This is because vitamin D stores are only thought to last about two months in the body. How long your stores last will depend on the time of year that you decide to go vegan because the body can make vitamin D from sunlight. Making sure you eat plenty of fortified foods or take a supplement is important, especially in the winter months.

Within a few months, a well-balanced vegan diet that is low in salt and processed food may have impressive benefits for cardiovascular health, helping to prevent heart disease, stroke, and reducing the risk of diabetes. As the intake of nutrients like iron, zinc, and calcium are reduced on a vegan diet, our bodies get better at absorbing them from the intestine. The adaptation may be enough to prevent deficiencies in some people but not for everyone, in which case supplements can fill the shortfall.

After six months –

Approaching a year on a vegan diet, vitamin B12 stores may become depleted. Vitamin B12 is a nutrient that is essential to the healthy functioning of blood and nerve cells and can only be found in animal products. Symptoms of B12 deficiency include breathlessness, exhaustion, poor memory and tingling in the hands and feet.

B12 deficiency is easily prevented by eating three portions of fortified food per day or taking a supplement, but managing it is very important, as any deficiency would negate the benefits of a vegan diet for heart disease and stroke risk and can cause permanent nerve and brain damage.

A few years down the line and even our bones will start to notice the change. Our skeleton is a mineral store and up until the age of 30 we can add minerals to it from our diet, but after that, our bones can’t absorb minerals anymore and so getting enough calcium when we’re young is vital.

After the age of 30, our bodies harvest the calcium from our skeleton for use in the body, and if we don’t replenish the calcium in our blood through our diet, our bones fill the deficit and become brittle as a result.

Vegetables rich in calcium like kale and broccoli may protect bones, but many vegans don’t meet their calcium requirements and there is a 30% increased risk of fracture among vegans when compared to vegetarians and omnivores. Plant-based calcium is also harder to absorb and therefore supplements or plenty of fortified foods are recommended.

When contemplating the years ahead on a vegan diet, balance is key. Well-balanced vegan diets may have major health benefits. Many of those benefits can be offset by deficiencies if the diet isn’t managed carefully, but supermarkets and food outlets are making it easier than ever to enjoy a varied and exciting vegan diet and our appetite for meat overall is declining. With the right preparation, a vegan diet can be good for human health.

Reasons to Choose vegetarian –

1) Your health: prevent disease. Meat-eating has been linked with cancer, heart disease, strokes, diabetes, hypertension, osteoporosis, kidney stones, and many other devastating diseases. By eliminating meat from your diet you can take a crucial step towards a long life of health and happiness.

2) Increased energy and endurance: A vegetarian diet improves your stamina, concentration, and sense of well-being. In one study, athletes who switched to a vegetarian diet improved their endurance to almost 3 times as much as those who remained carnivorous.

3) Avoid toxic food contaminants: Flesh foods are loaded with dangerous poisons and contaminants such as hormones, herbicides and pesticides, and antibiotics. As these toxins are all fat-soluble, they concentrate in the fatty flesh of the animals. Not to mention the viruses, bacteria, and parasites such as salmonella, trichinella, and other worms, and toxoplasmosis parasites.

4) Humans are by design vegetarian: our flat teeth are perfect for grinding grains and vegetables, not for tearing apart animal flesh. Similarly, our hands are designed for gathering, not for flesh-ripping. Our saliva contains the enzyme alpha-amylase, the sole purpose of which is to digest the complex carbohydrates in plant foods. (This enzyme is not found in the saliva of carnivores.) Basically we have all the right apparatus to consume vegetarian products and none of the right apparatus for flesh foods.

5) Care for the environment: by improperly using animals for food, we are eating ourselves off the planet. The raising of animals specifically to kill them and eat them has resulted in incredible waste and devastation of our precious resources. Just one example of the consequences is the fact that due to plundering our farmlands to fatten animals for slaughter, over 4 million acres of cropland are being lost to erosion in this country every year.

6) Help end world hunger: every day forty thousand children on this planet needlessly starve to death. According to the Department of Agriculture statistics, one acre of land can grow 20,000 pounds of potatoes. That same acre of land, when used to grow cattle feed, can produce less than 165 pounds of edible cow flesh.

7) Become a more peaceful person: when we consume animal flesh products we are necessarily at odds with nature and our fellow living beings. Consumption of flesh foods has been scientifically linked with violent and aggressive behavior.

8) Have compassion for animals: animals who are raised for slaughter needlessly experience incredible suffering throughout their life and death. Many people try not to think of the torturous experiences of the animal whose flesh ended up in their hamburger or on their dinner table. But if it is distasteful to think about, consider what it is like to experience it.

9) Vegetarianism is moral and ethical: give the devastating consequences of meat-eating on an individual, social, and ecological level, as thinking, caring beings we should choose vegetarianism. Many great philosophers such as Plato, Socrates, Leo Tolstoy, and George Bernard Shaw have taught the morality of vegetarianism.

10) Animals are God’s property and have a right to life: the living beings temporarily encaged in animal bodies are not here for us to harm and exploit. We are meant to act as caretakers and protectors of animals and the planet, not exploiters and killers. Many world religions, including Buddhism, Hinduism, Seventh Day Adventists, Mormons, and Jainists all teach that eating animal flesh is wrong.

 

Why switch ?

Because there are so many health, economic, and ethical reasons to switch from regular to vegetarian dieting, why not give it a try? However, when doing so be sure to plan your meals carefully to get plenty of protein, iron, calcium, zinc, iodine, vitamin B12, vitamin D, and omega-3 fatty acids.