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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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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Foods that keep you young

Most beautiful phase of human life is youth. While you are young you will have fit body beautiful skin, and a healthy mind. It is the most energetic phase of life. Even then we don't realize its significance and value. We rapidly loss this phase due to wrong diet and lifestyle. If you want to prolong this you should follow healthy food habits.

Experience the change, your food can cause magic. There are several foods that prevent ageing. To avoid fat accumulation eat low calorie foods. Do not eat up to a level that your stomach is completely filled.

1. Antioxidants - Food that contain antioxidants are the strongest anti ageing agents. Fruits that are dark colored and vegetables are rich in antioxidants. Consume vegetables and fruits of different color. Examples are apple, orange, papaya, beetroot, grapes, mango, capsicum. This food habit is called rainbow food.Weekly fruits and vegetables of 3 different colors are advised.

2. Vitamin C - Vitamin C rich foods help to prevent pigmentation of skin. Citrus fruits are rich in vitamin C. Drink lime juice daily. Eat a gooseberry daily.

3. Daily drink at least 8 glass of water. Body should be adequately hydrated.

4. Green tea - Green tea is a rich source of antioxidants. If you drink it daily, it will increase the antioxidants level in the blood. Green tea is more effective if it is mixed with a teaspoon of lemon juice.

5. Garlic improve the immunity of the body. Can be consumed with or food or can be chewed.

6. Red wine helps to prevent ageing. It enhance the absorption of food. Daily consumption of grape wine 15 ml will give good result.

7.Include nuts(almond, cashew nut, ground nuts ) in daily menu. Consume one spoon (30 gm) of nuts daily. This will keep the skin tight by maintaining the collagen level.

8. Broccoli the magic food prevent ageing. This will give you good mood.

9. Wheatgerm in whole wheat Prevent ageing of skin.

10. As the salads and soups are poor in protein, to get adequate protein consume skimmed milk,low fat meat, soya beans and fish.

11. To protect your heart omega 3 fatty acids are essential. Include omega 3 rich foods mackerel, sardines and tuna twice weekly.

12. Avoid white poison that is sugar, trans fatty acid example vanaspathy, oily foods and sauce.

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How to overcome tiredness

Increased tiredness is one of the most common health problem that is experienced by many people in their day to day life. Cause of tiredness vary. 

The most common causes are

1.Lifestyle changes.

2.Distressing hard work.

3.Competition and stress in the professional field.

4.Lack of sleep .

If you have excessive tiredness consult a doctor make sure that the tiredness is not due to any physical illness,then make some change in the lifestyle,that will help you to become energetic.

Here are few tips that will help you to become more energetic

1.Ensure adequate sleep,on an average 6 to 8 hours sleep is required.Both excessive and reduced sleep causes tiredness.

2.Eat food that is balanced and nutritious,it should contain adequate vegetables and fruits.Avoid fatty food and fried foods.

3.During menstruation,pregnancy and lactation special attention should be given.

4.Adequate water intake is necessary,during summer season drink 2 liter of water daily.Avoid carbonated drinks.

5.Regular exercise will make you energetic.

6.Reduce the time spent for for watching television and computer.

7.Avoid alcohol and smoking.

8.Control coffee intake,

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