OSTEOPOROSIS

Osteoporosis is a condition characterized by a decrease in the density of bone, decreasing its strength and resulting in fragile bones.

INCIDENCE: 1 in 3 women( 50yrs+)

                  1 in 5 men(50yrs+)

IN INDIA: 300 million men and women

-Expected increase in no. of osteoporosis cases in next  10 yrs is 50%

NUTRIENTS FOR BONE HEALTH:

-CALCIUM

-VITAMIN-D

-MAGNESIUM

SYMPTOMS

THERE ARE NO SYMPTOMS  IN THE EARLY STAGES OF OSTEOPOROSIS .USUALLY PEOPLE HAVE A FRACTURE  BEFORE LEARNING THAT THEY HAVE  THE DISEASE.

CHRONIC  LOWER BACK PAIN AS WELL AS LOSS OF HEIGHT.

FRACTURE OCCURS DURING THE COURSE OF NORMAL ACTIVITY.

PREVENTIONS

LIFE STYLE CHANGES

INTAKE OF CALCIUM RICH DIET& FOOD THAT HELLPS IN CALCIUM ABSORPTION

EXERCISES

SOURCES OF CALCIUM RICH DIET

-RAGI IS A VERY GOOD SOURCE OF CALCIUM.IT IS VERY EASILY DIGESTED  FROM INFANCY TO OLD AGE.AND ITS NUTRIENTS ARE VERY EASILY ABSORBED.

-TIL OR SEASAME SEEDS ARE RICH SOURCE OF MINERALS LIKE CALCIUM.

- COW’S MILK, CHEESE ,PANEER ,CURD ARE GOOD SOURCE OF CALCIUM

- NUTS LIKE ALMONDS, PISTACHIOS, AND PEANUTS

-GREEN LEAFY VEGETABLES LIKE SPINACH,CABBAGE,LOTUS STEM & BROCCOLI ARE RICH SOURCE OF CALCIUM.

-EGG YOLK

-SOYA BEANS, TOFU AND SOY MILK

-OATS

-FRESH AND DRIED FISH ARE ALSO A RICH SOURCE OF CALCIUM

-CUMIN(JEERA) AND CORIANDER SEEDS(DHANIYA) ALSO CONTAINS ENOUGH CALCIUM TO MAKE A CONTRIBUTION ,IF THESE ARE USED FREQUENTLY AND IN SUFFICIENT  QUANTITY IN THE DIET.

WHITE TEA  IS A SUPERB TONIC , LEAST PROCESSED TEA & HAS THE HIGHEST ANTIOXIDANT LEVEL.IT MAY BE THE SUPREME DRINK OF HEALTH.

   

WHITE TEA COMES FROM THE NEW BUDS AND UNRIPE  LEAVES  OF CAMELLIA SINENSIS PLANT.

   -IT CONTAINS POLYPHENOLS, CATECHINS AND CAFFEINE.

   -IT IS LOADED WITH ANTIOXIDANTS THE PROTECTIVE NUTRIENTS

   -THE COMPONENTS OF WHITE TEA HAVE ABILITY TO INDUCE THERMOGENESIS AND FAT DECOMPOSTION.

BENEFITS: 

HELPS FOR WEIGHT LOSS

LOWER BLOOD PRESSURE

LOWER CHOLESTEROL

HEART PROTECTION

STRONGER BONES

CANCER PREVENTION

ANTIBACTERIAL AND ANTI-VIRAL PROPERTY

FOR HEALTHY SKIN

Ways You Can Use Your Favourite Fruit

Eat, drink, apply. Here are a number of ways you can use your favourite fruit 

No matter which beauty products stack up in the market, one fact that even our past generations will agree to is, fruits are natural beauty enhancers. And what's better, they are inexpensive too. Now you need not wonder what to do to get that awesome glow on your skin or lustre to your hair. Instead just refer to the list below: 

Bananas: Rich in potassium and Vitamin A, C and E, bananas are one of the best fruit for skin and hair (help restore dull and damaged hair). While Vitamin A restores natural oils of the skin, Vitamin E repairs damaged skin and lightens age spots. Vitamin C, on the other hand, prevents cell oxidation and appearance of wrinkles. 

Apples : This fruit has been used as a beauty aid for decades. A cup of apple juice added to your bath will cleanse and soothen your skin. Apple juice applied to your scalp helps prevent dandruff. A final rinse of your hair with apple juice after shampooing brings about an added shine. Apples are also a good conditioner and toner, and helps fight acne. 

Pineapple: A great skin emollient, pineapples help rejuvenate and cleanse the skin. Rubbing a slice of pineapple on spots like knees, elbows and heels helps soften the skin. It can also act as a loofah or sponge while taking a shower. 

Lemons: Lemons are known to be used to cleanse both the skin and hair. Dandruff can be prevented when lemon is rubbed on the scalp. Adding two teaspoons of lemon juice in your bath not only deoderises the body but also keeps it fresh. Lemon rinds, when rubbed on scars, acne or dark spots, helps heal. Rubbing lemon slices on rough areas of heels and elbow, to soften it. 

Papaya : Rich in vitamin A and enzymes, papayas act as a great exfoliater. Mashed papaya, when applied to the face, is a great way to rub off dead skin and gives that glow to your face. 

Peaches : This fruit is best for dry skin. A combination of peach paste and yogurt applied to the skin and rinsed off with lukewarm water not only moisturises the skin but also leaves it supple and soft. 

Not just gorging on these yummy fruits, but also applying them on the skin and hair helps a lot. The next time you place your hands on that irresistible favourite fruit, take one of them to try it on your skin or your hair and feel the difference. 

Don’t touch these after exercising

You may be working out right, but eating wrong. Don't touch these after exercising

What you pop into your mouth immediately after a workout is more crucial than what you eat at other times of the day. To eat the perfect post-workout meal, you must combine complex carbohydrates, water and some protein. Your body tends to use up glucose to fuel your workout, so when you are done exercising, you need to eat foods that raise your blood sugar levels gradually, rather than make them spiral. Here's a what-not-to-eat post-workout guide: Cheese High fat and processed cheese is not what you should be eating after running a mile. The reason is that cheese has a large amount of saturated fat, and salt too. If you are craving a salty snack, munch on soya crisps that are cheese flavored.

Processed meats Rustling up a salami sandwich after an aerobic session sounds divine, but processed meats are high in fat and salt. They end up slowing down your digestion. Bacon, salami, and sausages have fat marbling. Eat a sandwich with boiled chicken instead.

Cereals It's one of the deceptive ones. Although healthy, some varieties can be loaded with sugar, especially if it's packaged refined cereal. What you can have instead is half cup of low-sugar granola with fruit and nuts, and no added sugar. Add some skimmed to it.

Bread The starch in bread turns quickly into sugar, and that's not something your body needs after a workout. It needs nutrients. But if you must have bread, go for a small portion of whole-grain bread. White bread is off the list.

Fruit drinks Fruit drinks are very high in sugar, which ruins the gradually rise in blood sugar levels plan. If you crave something other than water after you workout, have an iced herbal tea. Or drink a glass of coconut water. It's healthy and natural.

Eggs Eggs are considered a good post workout snack since they are packed with protein and choline that are good for the heart. But avoid them fried. When eggs are fried, they are cooked in fat. Its better you eat them boiled.

Milkshakes Smoothies are fine, except you need to be sure about what has been dunked into the blender. If milkshakes are made with fruit, it becomes very high in sugar. Replace it with almond or regular milk, or even green tea.

Uncooked veggies Raw vegetables may be packed with nutrients but they lack the ability to keep you energized after a workout. You need something more substantial if your muscles must recover from the wear and tear, and your metabolism going. Nutritionists suggest you add high-protein add-ons to the veggies. Think hummus or a yogurt dip.

WEEKEND WEIGHTLESSNESS

PLANNING FOR A WEEKEND ? THEN..  ….FOOD, RELAX & RECOVER..

RELAX MEANS INEXTRICABLY ENTANGLED WITH FOOD , READING BOOKS OR WATCHING T.V WITH SNACKS , MEETING WITH FRIENDS ON DINNER ETC.SO HERE WE ARE TO FIND THE WAYS TO MAINTAINNOT GAIN ON WEEKENDS..

LUNCH/DINNER ON WEEKDAYS

WE START OUR WEEKDAYS  WITH MOVIE ON FRIDAY[WITH SOFT DRINK & POPCORN] FOLLOWED BYDINNER, LUNCH ON SATURDAY OR DRINKS ON SATURDAY NIGHT THEN BRUNCH ON SUNDAY..THESE THINGS ADDS EXTRA CALORIES & ULTIMATELY EXTRA WEIGHT ON YOUR BODY..

SO BALANCE THINGS. IF GOING OUT FOR DINNER TAKE SOUP & SALAD ON LUNCH …MOSTLY PLANYOUR LUNCH INSTED OF DINNER …IF GOING TO RESTAURANT ORDER SOUP AS STARTER THEN ORDERYOUR MAIN COURSE…THIS WAY YOU CAN CUT DOWN YOUR FOOD AND IN OTHER WAY YOUR EXTRAUPCOMING FLAB

SWEET DISH

WE ENJOY OUR WEEKDAYS WITH HOT GULAB JAMUN OR WITH CHILLED KULFI /ICECREAM BUT EATENTHESE ON WEEKDAYS ARE NOT MAGICALLY LESS CALORIE RICH THAN OTHER DAYS

SO ENJOY YOUR DESSERT  BUT SHARE IT WITH YOUR FRIENDS &TAKE ONE BITE & PUT YOUR SPOONDOWN.

I AM FEELING HEAVY

WHEN WE EAT OUT LOTS OF FOOD PRESERVATIVE ,SPICES , SALTS & SWEET MAKES IT HARD TO EXCRETE SODIUM & ACCUMULATED SODIUM CAUSES WATER RETENTION.

SO WEAR TIGHTER PAIR OF PANTS OR DRESSS IT SEEMS LITTLE FUNNY BUT BELIEVE IT WILL HELP KEEPYOUR FOOD INTAKE IN CHECK & ALSO CUT DOWN YOUR TENDENCY OF OVEREATING.

DON’T WANT TO MOVE

WHO EXERCISES ON WEEKENDS? WE ALL LIKE TO RELAX BY SHOPPING , EATING , WATCHING TV ,MEETING WITH FRIENDS ETC..GYM OR WORKOUT IS A NIGHTMARE ON WEEKDAYS…EATING MORE BUTBURNING LESS ….MOVING LESS PUTTING ON MORE…

SO TRY TO JOIN YOUR FAVOURITE GAMES, AEROBICS , DANCE CLASSES ETCSO THAT YOU CAN ENJOYIT WITHOUT ANY LOAD THAT WILL MAKE YOU MORE ACTIVE , FIT & LESS WEIGHT ON WEEKDAYS…

HAVE A NICE WEEKENDS…ENJOY !!!

Fight pain with these foods

Some foods can help you reduce chronic pain

Chronic pain can really cramp your style if you don't take care of it at the initial stage. Though exercise, medications are the best way according to most, teensy weensy changes to your diet can also help you manage pain.

Spice it up: Ginger and turmeric are two spices that have analgesic qualities like an aspirin or ibuprofen. Add a little bit of ginger to your everyday cup of tea or coffee to help reduce pain.

Go dairy: Dairy products are rich in calcium and vitamin D which in turn help pain management.

Grain gain: Whole grains are filled with magnesium, a mineral that helps fight muscle pain. Make sure you have whole wheat, rye, millet in some form to reduce your chronic pain.

Oil your joints: Olive oil is rich in polyphenols, antioxidants that encourage the pain fighting mechanism in our bodies.

Go green: Green veggies like spinach, arugula, rocket, etc are rich in vitamin K which has pain soothing capacity.

Tips For Healthy And Sparkling Eyes

Eyes are one of the most important organ in the human body and vision is  one of the most important gift.but often many people neglect the importance of eye care and do not pay proper attention towards eye care.

These are simple tips followed to protect eye health

Eat right to protect your sight-

Eating a diet rich in fruits and vegetables especially    green leafy vegetables is important for healthy eyes.

Maintain a healthy weight-

Being overweight  increase  your  risk  of  developing  diabetes  and  another  systemic conditions which can cause vision loss.

Always wear eye protection-

Wear protective eyewear while playing sports, doing activities around home or while using chemicals.

Quit smoking or never try it-

 Smoking is as bad as for your eyes as for rest of the body. It increases the risk of macular degeneration, cataract and optic nerve damage.

Protection from sun rays-

Protect your eyes from sun rays while going out. Too much uv-rays exposure increases the risk for cataract and macular degeneration. “So be safe as well as stylish.” Choose sunglasses that blocks 99% to 100% of both uva and uvb rays. Wrap around lens help you to protect your eyes from side. Polarized lenses work well to help reduce glare while driving.

Contact lens wearers have the option of using contact lenses that offer uv protection.

Give your eyes rest-

If you work on computer, than take short frequent breaks from the computer to prevent eye strain and tiredness.

Regular eye check-up-

Get your eyes tested every 2 years even if you think your vision is fine because some eye conditions may not show symptoms.

Keep your blood sugar level and blood pressure under control as these can cause permanent damage to your eyes.

Tips

1. Take 6-8 hrs sleep per day for healthy and glowing eyes.

2. Keep thin cucumber slice over your eyes it has got relaxing effect as well as help reduce dark circles.

3. Drink carrot cucumber juice with 1 teaspoon of honey for sparkling eyes.

4. Do routine eye exercise it makes the eye muscles strong as well as increase blood flow to eyes.

5. Avoid using eye medication and vitamins without consulting the doctor.

6. Wash the eyes with sparkling of cold water in the morning, evening and every time you are back from outdoors.

7. Blinking eyes frequently to reduce strain and prevent dryness of eyes.