Anaemia - The Diets that you should be taken care

Anaemia is a blood disorder characterized by a reduced red blood cell count, which makes it difficultfor the blood to carry oxygen to brain and other parts of the body.

Symptoms to look for are, 

1. Fatigue
2. Dizziness
3. Pale skin
4. Shortness of breath 
5. Headaches

Anaemia can be caused by various factors . Lack of iron or certain vitamins such as folic acid and vitamin B12 are the common factors that caused anaemia.

Iron-deficiency anaemia
The amount of iron that we need depends on your age and sex. The best sources of iron come from red meat. We get a good proportion of iron from non-animal sources too.

Sources of Iron include:

1. Red meat and offal - Eg: Beef, Lamb, Pork, Kidneys, Liver, Heart.
2. Fish and shellfish - Eg: Sardines, Pilchards, Crab, Shrimps, Mmussels.
3. Eggs.
4. Cereal and cereal products - Eg: Bread, Rice , corn flakes and Oatcakes.
5. Nuts and seeds - Eg: Hazelnuts, Macadamia nuts, Peanuts, Pecans, Walnuts, Sesame seeds, Sunflower seeds.
6. Green leafy vegetables - Eg: Broccoli, Spinach, Watercress
7. Beans and pulses - Eg: Baked beans, Peas, Lentils, Chickpeas, Black-eyed beans
8. Dried fruit - Eg: Raisins, Apricots, Prunes, Currants, Figs.

Folic acid-deficiency anaemia
As usual the cause is not eating enough foods which contain folic acid.

Sources of folic acid include:

1. Fresh, Raw Or Cooked Brussels Sprouts, Asparagus, Spinach, Kale, Broccoli, Spring Beans, Green Beans, Cabbage, Cauliflowe.
2. Cooked black-eyed beans 
3. Breakfast cereals (with folic acid added to them).
4. Liver (note, pregnant women should avoid liver).
5. Kidneys, yeast and beef extracts.

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Foods you shouldnot refrigerate

Many of us actually store some of the foods in the fridge, but they are really best when kept on the kitchen counter or in the pantry. In fact, storing certain foods in the refrigerator can change their flavor or texture, or speed up their deterioration and make them moldy

Cold can stop the ripening process of fruits, including the fruits which we consider as vegetables and sometimes the temperatures in the refrigerator can break down the cell walls in fruits or vegetables, turning them mealy. degrees is ideal - and prefer warmer rather than colder conditions, if you can't provide that ideal.

Here is your guide for foods that should not be refrigerated:

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How to perform Suryanamaskaram the step by step method

Surya namaskar also called as sun salutation is a gesture of showing gratitude to the sun.

This combines a set of 12 yoga asanas that bring your body, breath and mind together.

When performed in the morning,this will revitalises your body and refreshes your mind so that  you feeling energetic throughout the course of the entire day.

The postures can help you unwind when you perform them in the evening

What are the Health benefits of suryanamaskaram?

• Helps lose weight when it is done at a fast pace
• It can strengthen muscles and joints
• Helps in better functioning digestive system
• You can improve your sleeping patterns by the practise of surya namaskar
• Improves your blood circulation that aids in bringing back the glow on your face
• It is beneficial for women who are suffering from irregular menstrual cycles
• It can improve your memory and nervous system and helps calm you down and get rid of anxiety
• It can lower your  blood sugar levels
• This also helps in detoxifying your body by getting rid of carbon dioxide and other toxic gases.

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Significance of involuntary weight loss and its causes.

Significance of involuntary weight loss and its causes.
Weight loss may be voluntary or involuntary. Voluntary weight loss occur due to dieting,exercise and starvation or decreased intake in older people. But the weight loss is involuntary particular attention cshould be given since it may be  an indicator of underlying serious disease.Weight loss can be identified from the hospital or general practice weight record.In some patients weight loss occur without  an underlying cause ,which is regained and stabilise  over time.

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Effective Home remedies to remove upper lip hairs in women

Want to get rid of the tiny hairs sticking out from the upper lip area like a mustache.Try the following effective home remedies

Home remedy using Green Gram

Key ingradient - Green gram, Rose water, Lemon juice

How to prepare ?
Take some powdered green gram, add rose water and lemon juice, mix it well ,apply it to your upper lip area, and allow it to dry. When  it is dry, peel off the pack, and wash the area with clean water. You can repeat it at least twice or thrice a week to get the best results.

Home remedy using Turmeric Powder

Key ingradient- Turmeric powder,  Yogurt

How to prepare?

Add turmeric powder to yogurt, mix it to a paste, apply the paste to the affected area, allow it to dry, and wash it off with clean water. Turmeric is able to prevent the regrowth of hairs.

Home remedy using Egg White

Key ingradient - egg white , Corn and sugar.

How to prepare: an egg. white is added  to some corn flour and sugar,mix it well to form a paste, apply the paste over the upper lip area, and allow it dry. Once it is it is dry, peel off this  pack, and wash the area with clean water. Do this at least twice or thrice a week to get those unwanted hairs out.

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High cholesterol for youngster - Easy way to save yourself from that

What is cholesterol ?

Cholesterol is a fat-like substance found in all cells of the body. Your body needs some cholesterol to make hormones, vitamin D, and substances that help you digest foods. Your body makes all the cholesterol it needs. Cholesterol also is found in some of the foods you eat.

Risk associated with cholesterol

1. High blood cholesterol will make a chance of getting coronary heart disease/coronary artery disease.

2. High Cholesterol Causes Heart Attack.

3. High Cholesterol Causes Stroke.

4. Can cause Chest pain as arteries that supply your heart with blood (coronary arteries) are affected.

What can cause high cholesterol?

1. Poor diet. Consuming saturated fat, found in animal products, and trans fats, found in some commercially baked cookies and crackers

2. Obesity. Having a body mass index (BMI) of 30 or greater puts you at risk of high cholesterol.

3. Lack of exercise. Exercise boost your body's HDL, or "good" cholesterol while increasing the size of the particles that make up your LDL, or "bad," cholesterol, which makes it less harmful.

4. Smoking. Cigarette smoking damages the walls of your blood vessels, making them likely to accumulate fatty deposits.

5. Diabetes. High blood sugar contributes to higher LDL cholesterol and lower HDL cholesterol.

How to control cholesterol

1. STOP eating foods full of saturated fats, trans fats, and dietary cholesterol.

Saturated fat foods include  butter, red meat, full-fat and low-fat dairy products, palm oil, and coconut oil.

Start using Omega-3-rich fish, such as salmon, sardines, herring, mackerel, and trout. select very-low-sodium or no-salt-added canned fish if using tin fish. Clams, oysters, mussels, scallops also good.

2. Eat a lot more fiber-rich foods

This include oats, oat bran, barley, peas, yams, sweet potatoes , legumes or beans, such as pinto beans, black beans, garbanzo beans, and peas.Vegetables such as carrots, Brussels sprouts, beets, okra, and eggplant. Fruit such as berries, passion fruit, oranges, pears, apricots, nectarines, and apples also good.

3. Walk daily 30 minutes

4. Take plant sterol supplements

Note: High cholesterol typically doesn't cause any symptoms. A blood test is the only way to know if your cholesterol is too high. So it is always advisable to have a blood test every 6 months

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Healthy Diet,Regular check up and Best time to eat

To have healthier is not a big deal. People who starts 30 should take care some basic and simple steps.

Food habits

Have more fruits and vegetables.
Start using brown rice instead of white rice.
Start using wheat pasta/tortilla/Chapathi.
Use lean proteins like poultry, fish, beans, and legumes.
Reduce processed foods, sugar, salt, saturated fat and butter.

Exercise

It you are able to spend 30 minutes of walking daily, it will really helps.

Regular check up on

1. Blood pressure
2. Blood sugar test
3. Cholesterol
4. Blood hemoglobin
5. Complete blood count
6. Routine Urine examination

Best time to eat

Breakfast
Ideal time: 7-8 am
Don't have it later than: 10 am
Must remember: Eat within 30 mins of waking up

Lunch
Ideal time: 12:30-2 pm
Don't have it later than: 4 pm
Must remember: An ideal time gap between breakfast and lunch is 4 hrs

Dinner
Ideal time: 6-9 pm
Don't have it later than: 10 pm
Must remember: The meal should be at least 3 hrs before you sleep

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Difficulty in emptying the bowels? Use Olive oil for constipation - Home remedies

Constipation is caused by many reason. The first and the foremost reason would be lack of regular exercise,less water consumption by individual or by low-fiber diet. When the bowel is present in our intestine for longtime, the colon will start absorbing the water from present in it which makes the bowel movement difficult.Why olive oil is considered a healthy fat as it contains monounsaturated fats which will improve cardiovascular health. With the consumption of olive oil makes the gallbladder to release more bile, which helps to digest the fat in the food fast and easily. Bile also maintains the moisture of the stool, which will free the difficulty and pain during bowel movement. Some key points to note are olive oil strengthens the mucus lining of the colon. It stimulates the muscle contraction of large intestine to make it easy for the stools to pass. Olive oil is rich in vitamin E and K, antioxidants, omega 3 and 6 fatty acids which help to boost the health of digestive tract.

How to use Olive oil

• Consume 1 tablespoon of olive oil on an empty stomach in the morning and the same before going to bed as well for a week.

or 

• Warm milk with olive oil helps to loosen the hard stools.

or 

• Olive oil can be added to your morning coffee which acts as a laxative.

or

• Add olive oil in any vegetables or fruits juice that are rich in fiber. 

or 

• Drink 1 tablespoon olive oil with 1 teaspoon lemon juice and drink before going to bed.

or 

• Drink 1 tablespoon of olive oil to a cup of yogurt and drink 2-3 times a day.

Side effects of using olive oil

1. Olive oil contains a lot of calories (120 calories in 1 tablespoon), there is a chance to put weight if used for longtime.
2. Over doses of olive oil can lead to diarrhea.
3. Regular usage of olive oil can decrease your sugar levels,People with diabetes should speak to their doctor before trying.
4. Never use olive oil for constipation in babies or newborns.

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