Father of medicine says that 80% od diseases can be prevented only by making simple changes in the lifestyle. Proper diet and moderate exercise is the key for good health.
Our most special relationships are those that bring us closer to others– our friends partners, spouses, parents and children. Such a intimacy is the most rewarding and often the most demanding of human involvements. The giving of ourselves to others, sharing thoughts, feelings, experiences, and sexual pleasures touches the essence of what it means to be human.
Like physical well being psychological health is important too. Psychological health refers to both emotional and mental states, our feelings and thoughts. For a good mental health we have to be involved in a good relationship which has a lot of care , love and respect.
Find out whether the relation that you are sharing today, matches with our characteristics:
1.Trust: Partners are able to confide each other openly, knowing their confidences will be respected.
2. Togetherness: In a healthy relationship, two people create a sense of intimacy and autonomy. They enjoy each others company but also pursue solitary interests.
3. Expressiveness: Partners in healthy relationships say what they feel, need and desire.
4. Staying Power: Couples in committed relationships keep their bond strong through tough times by proving that they will be there for each other.
5. Security: Because a good relationship is strong enough to absorb conflict and anger, partners know they can express their feelings honestly. They also are ready to take risk vulnerability for the sake of becoming closer.
6. Laughter: Humor keeps things in perspective, always crucial in any sort of ongoing relationship.
7. Support: Partners in good relationship always offer each other encouragement, comfort and acceptance.
8. Physical affection: Sexual desire may fluctuate or diminish over years, but partners in loving, long term relationship usually retain some physical connection.
9. Personal growth: In the best relationships partners are committed to bringing out the best in each other and have the others best interests at heart.
10. Respect: Caring partners are bound to each others boundaries, need for personal space,and vulnerabilities. They do not take each other or relationship for granted.
Diabetes is a disease in which the body doesn’t produce or respond properly to insulin, a hormone essential for daily life.
You can prevent yourself from diabetes just by making few lifestyle changes that we are suggesting:
1. Eat a diet rich in complex carbohydrates(whole grain bread, fruits etc) and high fiber food and low sodium and fat diet.
2. Eat fruits and vegetables that are rich in antioxidants to prevent damage to the body cells.
3. Avoid alcohol.
4. Keep your weight down. Weight loss for those who are overweight can sometimes decrease or eliminate the need for insulin or oral drugs. For individuals at high risk of developing type2 diabetes , losing just half the pounds needed to reach their ideal weight can prevent the onset of diabetes.
5. Exercise regularly. Regular vigorous aerobic exercise reduces the risk of type 2 diabetes in men and women.
Heart disease is one of thoe lifestyle disease which can be prevented by eating right.
“I would rather die young than live on a diet of lettuce and boiled fish.” Is there anybody who wouldn’t say that?
We are designed to enjoy food, so why not to enjoy it in a proper way.
Here are top 10 ways for eating smart:
1. Eat 5 servings of vegetables and fruits per day: For breakfast have 100% juice or add raisins , berries, or sliced fruit to cereal, pancakes etc. For lunch have vegetable salad or soup with your meal or pile vegetables on your sandwich. For dinner choose vegetables that are green, orange( eg orange, squash) and red(eg tomato or bell peppers).
2. Include 3 servings of whole grain foods everyday: To identify whole grain products check the ingredients list. The first ingredient should be a whole grain such as “whole grain oats” or “whole grain wheat” or “whole wheat”.
3.Consume a calcium rich food at each meal: Good options include low-fat and non-fat milk, cheese or yogurt, tofu, broccoli, dried beans, spinach or fortified soya milk.
4.Eat less meat: Rather than making meat the heart of your meal, think of it as a flavoring ingredient.
5. Avoid high fat fast foods: Hot dogs, fried foods, packaged snacks, pastries are most likely to be laden with fat.
6. Check the numbers: When buying prepared foods, choose items that contain no more than 3 grams of fat per 100 calories.
7. Think small: Remember that a dinner size serving of meat should be about a size of a deck of cards, half a cup is a woman’s fist, a pancake is the diameter of a CD.
8.Read labels carefully: Remember that “cholesterol free” doesn’t necessarily mean fat free. Avoid products that contain saturated coconut oil, palm oil, lard or hydrogenated fats.
9. Switch to low-fat and no-fat dairy products: Rather than buying whole fat dairy products, choose skim milk, fat-free sour cream and low- or non-fat yogurt.
10. The brighter the better: When selecting fruits and vegetables choose the most intense colors. A bright orange carrot has more beta carotene than a pale one. Dark green lettuce has more vitamins than lighter ones. Orange sweet potatoes pack more vitamin A than yellow ones.
With all the above tips wish you a lot of good health!!
Circumstances many times make us irritable and angry. We just don’t find a way out of the problems and find ourselves helpless.
These are top 10 ways you can boost your mood:
1. Accentuate the positive: Think of the parts of your life that are going well rather than mulling over what’s not.
2. Review past success: Remind yourself of what you have accomplished before to motivate yourself to accomplish more in the future.
3. Pray: Religious practices are the most effective way of relieving depression.
4. Listen to music: While many forms of distraction help, at least temporarily this is one of the most popular and effective mood booster.
5. Treat yourself: Indulgences – big or small, expensive or not, can bring you up when you are feeling down. The reason- they meek you feel special.
6. Volunteer: By volunteering in different tasks like social causes, helping an old person crossing road etc will boost your mood immedeatly.
7. Exercise: In various studies across the World physical exercise is one of the best ways to change a bad mood, raise energy and reduce tension.
8. Act Happy: Putting on a happy face doesn’t make problems disappear but it does improve your mood.
9. Focus on the future: Although you can rewrite the past, you can learn from it. Resolve to try harder and do better the next time around.
10. Set a limit on self-pity: Tell yourself, ” I am going to feel sorry for myself this morning. But this afternoon, I have got to get on with my life.”
Smoking is one of the risk factors for heart disease. Not only does it affect your heart but also is dangerous for your lungs. If you are trying or want to quit smoking, following things will help you.
Top 10 ways you can quit smoking:
1. Use delaying tactics: Have your first cigarette of the day 15 minutes than usual, then 15 min later than that the next day and so on.
2. Distract yourself: When you feel a craving for cigarette , talk to someone, drink a glass of water or get up and move around.
3. Establish non-smoking hours: Instead of lighting up at the end of a meal, for instance get up immediatly, brush your teeth, wash your hands or take a walk.
4. Never smoke two packs of the same brand in a row: Buy cigarettes only by the pack, not by the carton.
5. Make it harder to get your cigarettes: Lock them in a drawer, wrap them in a paper, or leave them in your coat or car.
6. Change the way you smoke: Smoke with the hand you usually don’t use. Smoke only half of each cigarette.
7. Keep daily records: Chart your daily cigarette tally to see what progress you are making.
8. Stop completely for just one day at a time: Promise yourself 24 hours of freedom from cigarettes. When the day is over, make the same commitment for one more day. At the end of any 24 hours day, you can go back to smoking and not feel guilty.
9. Spend more time in places where you can;t smoke: Take up bike riding or swimming. Shower often. Go to movies or other places where smoking is not allowed.
10. Go cold turkey: If you are a heavily addicted smoker, try a decisive and complete break. Smokers who quit completely are less likely to light up again than those who gradually decrease their daily cigarette consumption, switch to low tar or low nicotine brands or use special filters and holders.
REMEMBER ONLY ONE THINK NEXT TIME WHEN YOU SMOKE — YOUR FAMILY!!
Similar to cold, influenza or flu causes sever symptoms lasting long. Every year millions of people develop influenza, get hospitalized and seek medical care. Various kinds of vaccinations are available today against all of these but the best way is learning how easily you can prevent this.
Here are 5 tips from our experts on how you can protect yourself from influenza:
1. Wash your hands frequently with hot water and soap. In public restroom, use paper towel to turn off your faucet after you wash your hands, and avoid touching the doorknob. Was objects used by someone with cold water.
2. Take good care of yourself. Make sure you are getting adequate sleep. Eat a balanced diet. Exercise regularly. Don’t share foods or drinks.
3. Spend as little time as you can in crowds, especially in closed places, such as elevators and airplanes. When out keep your distance from sneezers and coughers. Don’t touch your eyes, mouth and nose after being with someone who had cold symptoms.
4. Use tissue rather than cloth handkerchiefs which may harbour viruses for hours or days.
5. Try to avoid irritating pollutants. Don’t smoke, which destroys protective cells in the airways and worsens cough. Limit your intake of alcohol which depresses the white cells and increase the risk of bacterial pneumonia in flu.
Taking care of these simple things will take you towards health.
Coffee and work often go hand in hand, but too much caffeine can lead to dependence and many other problems.
Lets try and understand what is coffee overdose.
The characteristic symptoms of caffeine intoxication are:
- flushed face
- increased urination
- muscle twitching
- digestive complaints
- rapid heart rate etc
Some people develop these symptoms after 250mg of caffeine a day.
Higher doses may produce ringing in ears, flashes of light, potentially fatal respiratory failure etc.
Limit your coffee intake to 2-3 cups a day, it will show its all good health benefits.
Stay away from caffeine misuse!!
There always has been a debate between which bread is good for health. Is it the White bread or the Brown bread? Since our childhood we are used to eat white bread and that may be the reason we have more affection towards it.
- Appearance: Its white in colour because it is made up of wheat flour from which bran and germ is removed.
- Taste: Its tasteir than brown bread.
- Nutritional Value: Its low in zinc, fiber, thiamine, niacin & trace elements.
- Calories: 100 gms of white bread gives you 240 Kcal.
- Shelf life: White bread has more shelf life as compared to brown because of its moisture content.
- Health Benefits: Its not so good for heart health & increases the cholesterol levels.
- Appearance: Brown bread is made of unprocessed whole wheat hence it retains the brown colour.
- Taste: You will find it less tasteir because since years we are acustomed to eat white bread.
- Nutritional value: Brown bread is rich in vitamins, minerals, vit E, B6, zinc, riboflavin, copper, manganese, potassium, calcium, iron, niacin & folic acid.
- Calories: 100 gms of brown bread gives you 200 Kcal.
- Shelf life: Brown bread has low shelf life when compared to white bread.
- Health Benefits: Its very good for overall health.