Blog on Body Health and Physical Fitness Topics. Fitness is key to staying healthy and happy. ... kick in the pants or an encouraging shot of inspiration, the following blogs are a great resource.
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Nutrition and Hormonal Balance
Good Morning, Nutrition and Hormonal Balance As an acupuncturist in the area of fertility, I realize tha...
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Wednesday, May 11, 2022
Cancer Symptoms: Signs Your Body Pain Is Due Could Indicate Cancer
Friday, December 3, 2021
Fruit juice is not your foe: Study names the one beverage that lowers blood sugar levels within 3 hours
Friday, September 24, 2021
This dry spice from your mum's masala box helps regulate cholesterol and blood sugar
Key Highlights
- Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties
- Diabetic patients often struggle with fluctuating blood sugar levels that often go abnormally high
- Consuming 1-3 grams of bay leaves per day for a 30-days period helped in lowering blood sugar
New Delhi: Modern day lifestyles have caused several health disorders and conditions that warrant urgent attention. With more people developing obesity, diabetes and bad cholesterol levels, the incidence of health problems has grown drastically over the years. And while pharmacists and physicians continue to offer medical support for relief from symptoms, only a few turn to natural remedies like introducing diet alterations. And in an Indian household, where the kitchen is without a doubt the most fragrant corner, one never realises how the solution to spiking blood sugar and cholesterol can be managed with just some basic ingredients – some of them hidden in the spice box.
The box of health benefits
Your mum’s spice box could be small, yet special trove of treasure full of flavours and even health benefits. The little contains within that contain essentials like salt, turmeric, coriander, cumin and even amchur also house dry spices like black peppercorns, cloves, green and black cardamom and other masalas that enhance the flavour and nutrient profile of your meals that include vegetables, curries, pulaos and meat. While these spices are blessed with properties of better immunity and metabolism, there’s one that regulates blood sugar and cholesterol like no other – tej patta (bay leaf).
Often used in tadka, tej patta is famed for its fragrance, flavour and medicinal properties. Enriched with essential minerals, tej patta houses vitamin A and C, folic acid, calcium, magnesium and potassium. And for those struggling with diabetes and cholesterol, a touch of this spice could work wonders. Several studies published over the years reveal how much bay leaf intake can impact blood sugar levels.
Tej patta for blood sugar management
Diabetes is a chronic condition that develops over time and often goes unnoticed. When you consume too much of refined or simple sugars that break easily into the bloodstream, the pancreas releases insulin to regulate the same. However, over time, your body can become either insulin resistant or the pancreas might fail to produce the required amount – thereby resulting in diabete
Tej patta for cholesterol
A heart-friendly spice, bay leaves contain organic compounds like caffeic acid and rutin that strengthen capillary walls and regulate cholesterol levels – increase good cholesterol levels and eliminate bad cholesterol levels.
s.s.
Wednesday, August 25, 2021
vomiting in pregnancy
1. Try Changing Eating Patterns
- For morning nausea, eat toast, cereal, crackers, or other dry foods before getting out of bed.
- Eat cheese, lean meat, or other high-protein snack before bedtime.
- Sip fluids, such as clear fruit juices, water, or ice chips, throughout day. Don’t drink lots of fluid at one time.
- Eat small meals or snacks every two to three hours instead of three large meals per day.
- Don’t eat fried, greasy, or spicy foods.
- Avoid foods with strong odors that are bothersome. Or eat foods cold or at room temperature.
Friday, June 25, 2021
Your Blood Pressure Reading?
01/6Several things influence your blood pressure
02/6Measuring blood pressure after your meal
03/6What happens when blood pressure does not drop?
04/6What you eat also matters
05/6How to get an accurate reading at home
06/6Normal blood pressure reading
The blood pressure monitoring machine displays two numbers, systolic (the top number) and diastolic (the bottom number). The systolic number represents the pressure when the heart is contracting while the diastolic reading depicts the pressure of the blood when the heart muscles relax. The blood pressure is measured in millimetres of mercury (mm Hg). As per the American Heart Association, there are five blood pressure categories.
Normal: Less than 120/80 mm Hg
Elevated: Systolic from 120 to 129 mm Hg and diastolic less than 80 mm Hg diastolic.
Hypertension Stage 1: Systolic ranging from 130 to 139 mm Hg or diastolic 80 to 89 mm Hg.
Hypertension Stage 2: Constantly at 140 mm Hg systolic or 90 mm Hg diastolic or higher.
Hypertensive Crisis: If the reading is higher than 180/120 mm Hg.
A hypertensive crisis is a medical emergency and requires immediate medical attention. In this condition, the blood vessel becomes inflamed and may leak fluid or blood. This makes it difficult for the heart to pump blood effectively, which leads to heart stroke or heart attack.
Wednesday, April 14, 2021
12 Simple Ways to Drink More Water
Your body is about 70% water, and drinking enough of it is vital for optimal health (1).
Water plays many roles in your body, including maintaining electrolyte balance and blood pressure, lubricating joints, regulating body temperature, and promoting cell health (1,
While everyone knows that it’s important to stay hydrated, doing so can be difficult at times.
Here are 12 simple ways to drink more water.
1. Understand your fluid needs
Before you decide to drink more water, you have to understand your body’s fluid needs.
A common recommendation for daily water intake is 64 ounces (1,920 ml), or 8 cups, but this is not based on science (
The National Academy of Medicine (NAM) recommends that men consume 125 ounces (3,700 ml) and women about 90 ounces (2,700 ml) of fluid per day, including the fluid from water, other drinks, and foods (4).
However, NAM acknowledges that it isn’t ideal to make broad recommendations about fluid needs, as they depend on your activity level, location, health status, and more (
For most, simply drinking to quench your thirst will ensure you meet your fluid needs. Yet, you may need more fluid if you exercise regularly, work outside, or live in a hot climate (
2. Set a daily goal
Setting a daily water intake goal can help you drink more water.
Simply the act of setting a goal can be motivating and make you more likely to make positive changes that last (
To be effective, goals should be SMART, which is an acronym for the following criteria (
- Specific
- Measurable
- Attainable
- Realistic
- Time-bound
For example, one SMART water-consumption goal might be to drink 32 ounces (960 ml) of water per day.
It can also help to record your progress, which can keep you motivated to achieve your goal — and make it a habit.
3. Keep a reusable water bottle with you
Keeping a water bottle with you throughout the day can help you drink more water.
When you have a reusable water bottle, you can easily drink water in any setting, whether you’re running errands, traveling, or at home, work, or school.
Keeping a water bottle handy can also serve as a visual reminder to drink more water. If you see the bottle on your desk or table, you will constantly be reminded to drink more.
Plus, it’s better for the environment than relying on single-use plastic water bottles.
4. Set reminders
You can also set reminders to drink more water using an app or the alarm on your smartphone or smartwatch.
For example, try setting a reminder to take a few sips of water every 30 minutes, or set a reminder to finish drinking your current glass of water and refill it every hour.
These reminders can help you increase your water intake, especially if you struggle with being forgetful or too busy to drink.
One way to drink more water — and boost your health and reduce your calorie intake — is to replace other drinks, such as soda and sports drinks, with water.
These drinks are often full of added sugars, which can be extremely detrimental to your health.
For optimal health, limit your added sugar intake to less than 5% of your calorie intake. Just one 8-ounce (240 ml) cup of soda per day can exceed this limit (
Diets high in added sugars have been linked to obesity and other conditions like type 2 diabetes and heart disease (
Furthermore, replacing these sugary drinks with water is an easy and cheap way to cut calories, potentially helping you lose weight.
6. Drink one glass of water before each meal
Another simple way to increase your water intake is to make a habit of drinking one glass of water before each meal.
If you eat 3 meals per day, this adds an extra 3 cups (720 ml) to your daily water intake.
Moreover, sometimes your body may mistake feelings of thirst for hunger. Drinking a glass of water before eating can help you discern whether you are feeling true hunger (
What’s more, if you’re trying to lose weight, drinking a glass of water may help you eat fewer calories at the following meal (
7. Get a water filter
In America, most tap water is safe to drink. However, if you have concerns about the quality or safety of your tap water, consider purchasing a water filter.
There is a filter for almost every budget, from costly whole-home water filtration systems to inexpensive water-filtering pitchers.
In addition, filtering your water could improve the taste.
Point-of-use water filters, such as water-filtering pitchers or filters that attach directly to a faucet, can reduce levels of waterborne bacteria, lead, and arsenic in contaminated tap water to safe levels (
Using a water filter is also less expensive and more eco-friendly than purchasing bottled water, which is oftentimes no different than tap water (
8. Flavor your water
If you dislike the flavor of water, or just need a bit of flavor to help you drink more, you have many choices.
Using an inexpensive fruit-infuser water bottle is one healthy option.
Popular fruit combinations to use in an infuser bottle are cucumber-lime, lemon, and strawberry-kiwi. Although, you can use any combination of fruits that suits your taste.
You can also purchase water enhancers in powder or liquid form to add to your water, but be aware that many of these products contain sugar, artificial sweeteners, or other additives that may harm your health.
9. Drink one glass of water per hour at work
If you work a standard 8-hour workday, drinking a glass of water each hour you’re at work adds up to 8 cups (1,920 ml) to your daily water intake.
Fill up your cup as soon as you get to work, and at the top of every hour, simply drink the remaining water and refill.
This method will keep your water intake consistent throughout your workday.
10. Sip throughout the day
Sipping on water consistently throughout the day is another easy way to help you meet your fluid goals.
Reaching for a sip of water consistently during your day will keep your mouth from getting dry and may even help keep your breath fresher (
Keep a glass of water or a reusable bottle nearby and within your line of sight for a constant visual reminder to take a sip.
11. Eat more foods high in water
One simple way to get more water is to eat more foods that are high in water.
Fruits and vegetables that are particularly high in water include (
- Lettuce: 96% water
- Celery: 95% water
- Zucchini: 95% water
- Cabbage: 92% water
- Watermelon: 91% water
- Cantaloupe: 90% water
- Honeydew melon: 90% water
In addition to their high fluid content, these fruits and vegetables are packed with vitamins, minerals, and antioxidants that promote your overall health.
12. Drink one glass of water when you wake up and before bed
An easy way to boost your water intake is to simply drink one glass when you wake up and another before you go to bed.
A glass of cold water in the morning may help wake you up and boost your alertness (
Plus, drinking water before bed can keep you from waking up with a dry mouth and bad breath (
The bottom line
Adequate water intake is essential to good health.
The National Academy of Medicine estimates that most people need 90–125 ounces (2,700–3,700 ml) of fluid per day, including fluid from water, other beverages, and food.
However, it can be difficult to drink water habitually, especially if you are busy, regularly forget to drink, or dislike the taste of water.
Choosing from these 12 simple tips can help you boost your daily water intake.
Wednesday, November 25, 2020
Immunity Tips: 5 Zinc-Rich Recipes That Are Perfect For Winters
- Zinc could help boost immunity
- Immunity can be bolstered with natural foods
- Some zinc-rich foods are pumpkin seeds, almonds, chickpeas etc
Enjoying the nip in the air? That makes two of us. The chilly weather calls for indulgence, and aren't we glad for all those loose sweatshirts and sweaters that have helped us hide that winter belly all those years? Winter is one of our most favourite seasons of all times but we also cannot ignore the risk of seasonal infections it brings along. Instances of cold, cough and flu are becoming all the more common now and we need to tweak our diet a bit to combat the same. Cold- and phlegm-inducing foods need to be replaced with warm, and energy-boosting foods. We have heard about the co-relation of vitamin C and immunity, but did you know that there's another mineral you need to load up on to ensure your immunity is in good shape?! The mineral is zinc, and you can find it in a host of foods too, along with the supplements of course.
Here are 5 of our favourite winter recipes that are packed with zinc:
1. Sesame Ladoos
Sesame or til ladoos are very common in Indian household, especially during winter and winter festivals like Sankranti. They are very easy to make and helps keep your body warm and fortified. Click here for the recipe.
2. Roasted Pumpkin seeds
Don't toss away those seeds, they are a treasure of nutrients you do not want to part with. In addition to protein and fibre, pumpkin seeds are also packed with zinc. You can roast pumpkin seeds in butter with a hint of red chilli powder, and it will make for a great snack.
3. 3-Bean Chat
This chaat comes with the goodness of not one or two, but three beans, and a whole lot of spices, tomatoes, onions. This is one eclectic fare that is actually great for all seasons
4. Spinach and chickpea soup
As discussed before, legumes are a potent source of zinc. They are also loaded with antioxidants that help fight dangerous, disease-causing free radical activity. Chickpea is one legume that is a blend of both health and flavour, combine it with another zinc-rich veggie like spinach and you have a winner
5. Almond milkshake
Almond and milk together make for a powerful zinc-rich combo. Additionally, this lush milkshake also packs the goodness of saffron and other aromatic spices like cardamom. Serve at room temperature
Monday, November 23, 2020
5 Amazing Benefits of Having Gur or Jaggery This Winter
What many don’t realise is that jaggery, more popularly known as gur, has immense health benefits to impart as well.
Wednesday, November 18, 2020
Simple and effective ways to cut down on sugar
Pay close attention to your sugar consumption with these easy tips
One of the simplest and easiest ways to switch to a healthier lifestyle is to pay close attention to one’s sugar consumption. With medical practitioners always recommending the need to cut down on sugar as much as possible, the Food Safety and Standards Authority of India (FSSAI) recently listed down some ways in which sugar consumption can be reduced.
“Did you know you end up consuming a lot more sugar drinking carbonated beverages than you realise. Make the healthy swap today!” it said in a tweet.
Why does sugar consumption need a check?
Lifestyle conditions like diabetes and blood sugar have seen an increase owing to excessive sugar consumption. Which is why it is advised to avoid foods with high amounts of added and free sugars, and instead opt for foods with natural or inherent sugars, as it is considered acceptable as long as they are not overly consumed.
FSSAI recommends these dietary changes
Avoid sneaky sugars
Swap your carbonated sweetened beverages with coconut water, buttermilk and fruit smoothies or fruit juices.
Add dates, raisins and figs or even yoghurt to your breakfast porridge instead of adding sugars or sweeteners.
Pick chutney over sauce
Replace bottled sauces and ketchup with fresh homemade chutneys
Sunday, November 8, 2020
Coronavirus FAQs: Should I Purell My Nostrils? Can Lysol Disinfect The Air?
Each week, we answer frequently asked questions about life during the coronavirus crisis. If you have a question you'd like us to consider for a future post, email us at goatsandsoda@npr.org with the subject line: "Weekly Coronavirus Questions."
When I get in my car, I always use a squirt of hand sanitizer for my hands. With the tips of my forefinger and thumb, I then rub some of the sanitizer just inside my nostrils. Does this have any helpful or detrimental effect?
Wait, what? Well, good for you for remembering the hand sanitizer for your hands. The Centers for Disease Control and Prevention says keeping your hands clean is always important to reduce infection but especially so now to help prevent the spread of COVID-19.
But ... not in your nose, says Leana Wen, an emergency physician and public health professor at George Washington University who previously was Baltimore's health commissioner. "Putting hand sanitizer on your nostrils isn't a barrier to breathing in the virus."
If your hands come in contact with the virus — say by touching a steering wheel that someone with COVID-19 sneezed on, "then using hand sanitizer can kill the virus from your hands and keep it from entering your body if you touch the mucus membranes in your nose, eyes or mouth," Wen says. "But hand sanitizer on, or in, your nose, won't keep you from inhaling in virus particles which can attach to mucus membranes deep inside your nose and throat. "
Your best bet is the whole combination of protective measures: frequent washing or hand sanitizing your hands, especially if you come in contact with an item or surface that someone else might have touched, physical distancing and wearing a mask.
With so many people using hand sanitizer, some popular brands can be hard to find. But don't just settle for any brand: The Food and Drug Administration has found that some hand sanitizers contain hazardous ingredients such as methanol or wood alcohol, which "can be toxic when absorbed through the skin or ingested and can be life-threatening when ingested." Check this FDA website to see if the brand you have or are planning to buy is on its list of hand sanitizers to avoid.
And as long as we're talking about hand sanitizer, here are some refresher tips you might have forgotten since the beginning of the pandemic, courtesy of the CDC and University of Pennsylvania:
- Use an alcohol-based hand sanitizer that contains at least 60% alcohol, a recommended percentage for wiping out viral particles.
- Squeeze out enough sanitizer to cover all surfaces on your hands.
- After applying sanitizer, rub your hands together until they feel dry — about 20 seconds.
- Don't rinse or wipe off the hand sanitizer before it's dry or it may not work well against germs.
- Hand sanitizer does have a shelf life, so get a new bottle when this one reaches its expiration date.
- Consider storing that sanitizer in the purse or any carrying case you typically bring with you when you get in the car. Sanitizer can evaporate from heat if left in the car, and you may find yourself with none to use when you need it.
We want to plan a birthday party for 13 people. We are all committed to wearing masks and social distancing. Would it help to spray Lysol in the rooms every 30 to 60 minutes to help with disinfecting the air?
The only time we wouldn't have on a mask is to eat.
We hate to be a literal party pooper, but, in a word, no, says Steve Bennett, senior vice president of scientific and regulatory affairs at the Household & Commercial Products Association, the trade association for cleaning products such as Lysol.
"A disinfectant spray is actually designed for surface use, so spraying it in the air will not be effective in protecting indoor guests from COVID-19," Bennett says. He adds that there are no sprayable household products currently registered with the Environmental Protection Agency that can be used to disinfect the air. (And as we reported in an earlier FAQ: "Portable air cleaners can limit the spread of the virus via long-range airborne particles by capturing most of those particles in a HEPA filter and cleaning the air at a rate of up to six times per hour.")
It would be nice to think we could spray away the virus, but the problem with disinfecting spray is that "it only lasts in the air for a few seconds and then falls to the ground, or evaporates, ending any protection," says James Malley, a professor of civil and environmental engineering at the University of New Hampshire in Durham. So even if you sprayed the air with disinfectant, it wouldn't linger long enough to be effective in the next moment if anyone who's contagious (and not showing symptoms) has resumed talking or breathing in the indoor space.
Like Bennett, Malley says disinfectant sprays are really meant for cleaning surfaces such as kitchen countertops or doorknobs — though he prefers disinfecting wipes. With wipes, you can be sure you've disinfected the entire surface because "you can visually see what has gotten wet and what hasn't," he says. With spray disinfectant, it can be harder to distribute the product across a surface and harder to tell where you've already sprayed. If you do choose to use wipes, Malley has a tip: To ensure a surface is fully disinfected, wait for the surface to dry before touching it.
To learn more about how COVID-19 spreads through the air and how to protect yourself, watch this video from NPR correspondent Pien Huang.
Thursday, November 5, 2020
DID YOU KNOW SPICY FOOD IS GOOD FOR YOU?
Cracking idea
There’s nothing like a few dips to kick off your meal. Try to stick to one or two deep-fried papadums, at 60-100 calories a time, and go for lower-calorie cucumber dip raita or hot lime pickle, rather than sugary mango chutney.
Saucy advice
When it comes to main dishes, try to avoid curries that are creamy, such as masala and pasanda, which are packed with calories and fat. Choose tomato-based dishes, such as rogan josh, or drier dishes, such as bhuna. Simply swapping a korma for a jalfrezi could halve the calories. A chicken tikka masala can come in at more than 1,000 calories. Go for ovenbaked chicken tandoori instead.
Get tricksy
If you do opt for a creamy dish, try to stick to eating the meat, spooning it onto your plate and leaving some of the sauce behind in the container. Choosing fish, such as prawns or cod, and white meat, such as chicken, will tend to be healthier than fattier red meat curries — beef, pork and lamb.
Spice things up
If your taste buds can handle it, order a hotter curry, such as a madras or a vindaloo. These are so spicy you’ll eat more slowly and tend to eat less. Likewise, if you are making a curry at home, add plenty of chilli flakes. Research has shown that they contain a hot substance called capsaicin, which can boost your metabolism to help you burn more fat.
Rice idea
Pilau rice, cooked in extra oil can be 600 calories per portion. Swap it for boiled rice and save 300 calories – that’s an hour’s walking – plus around 30g of fat. Ordering a biryani, which includes rice as part of the meal, can also cut calorie and fat levels. At home, why not try some fibre-rich brown rice with your curry for a change?
That naan bread might seem like a good idea, but each one can contain more than 400 calories and 12g of fat, especially if stuffed with cheese or sultanas. Shave off 50 calories by choosing a plain one, or ordering a chapati, which has only about 115 calories and as little as 1g of fat.
Veg out
Do order some veggie side dishes. Not only are they packed with vitamins and minerals, but something like dal has lots of protein and fibre to help fill you up. Making a veggie curry at home is a great way to use up leftovers – simply add lots of spices for flavour. Homemade curries can also help you slash salt levels — which is great for your blood pressure.
Tuesday, September 15, 2020
9 Foods That Can Cause A Headache
02/10Alcohol
03/10Soda and colas
04/10Cured meats
05/10Soy sauce
06/10Foods with MSG
Saturday, September 12, 2020
5 ways to take care of oral health when you are sick
5 ways to take care of oral health when you are sick
If you are sick, make sure you follow some basic dental health hygiene practices
The current health crisis has made a lot of people put their dental appointments on hold. But unlike other things, dental health is something which is not given much importance, and at times is even ignored. This can lead to the problem worsening, especially if you fall sick during the monsoon season.
Below, Dr Tanvir Singh, B D S., M D S (ortho) and director, Dentem shares a few simple tips to take care of your oral health when you have the flu:
1. Maintain a proper oral health regime
5 ways to take care of oral health when you are sick
If you are sick, make sure you follow some basic dental health hygiene practices.
- By: Lifestyle Desk | New Delhi |
The current health crisis has made a lot of people put their dental appointments on hold. But unlike other things, dental health is something which is not given much importance, and at times is even ignored. This can lead to the problem worsening, especially if you fall sick during the monsoon season.
Below, Dr Tanvir Singh, B D S., M D S (ortho) and director, Dentem shares a few simple tips to take care of your oral health when you have the flu:
1. Maintain a proper oral health regime
Brushing twice a day is a must. You have to keep your teeth clean at all times, and especially your tongue. This is because when you have a flue, a bacterial coating develops on your tongue which must be cleaned daily with glycerine and cotton swab. You will definitely feel fresh and your oral cavity will be bacteria-free.
2. Rinse and gargle at least 2-3 times a day
Make a good mouth wash at home. You can make one by adding black pepper, ginger, turmeric, and basil leaves to water and boiling it. This will also give you an extra shot of vitamin C to boost your immunity while cleaning your oral cavity. Rinse 3-4 times a day and swirl for at least 30 secs for maximum effect. You can warm and use for gargles too in order to give a soothing effect to your throat. You can also add aloe vera for extra benefits.
3. Drinking water
Keep yourself hydrated as much as possible. Water should be your first choice when it comes to hydrating yourself and also washing away extra particles from the teeth. Water also improves the quality of the saliva, avoids dryness of the mouth in turns fights bad breath and cavities. So one solution to all oral health problems. One can also drink fresh sugar-free, fruit and vegetable juices, lemon water, ice tea preferably mint, etc but avoid high sugar and aerated drinks.
4. Avoid sugar-loaded cough and cold syrups.
Cough syrups are common prescriptions when you have cough and flu. But these sugar-loaded syrups can cause cavities and further damage to the oral cavity as they stick around your mouth and cause an influx of bacteria. If possible, opt for sugar-free varieties.
5. Diet
We are what we eat, especially when the health is not at its best, it’s very important to eat right. Vitamins and minerals both in the form of diet and supplements. At the same time, it should be non-sticky and non-starchy actually munching crispy fruits and vegetables like apple which is also called a natural toothbrush can keep teeth clean and help remove the extra layer of plaque around teeth keeping them healthy.