VITAMIN- D SOURCES IN DAILY ROUTINE

Sunshine, not food, is where most of your vitamin D comes from. So even a healthy, well balanced diet, that provides all the other vitamins and goodness you need, is unlikely to provide enough vitamin D. Read on to find out the best ways to get enough vitamin D safely.

• Egg yolks.
• Cheese.
• Fortified milk.
• Fortified cereal.
• Cod liver oil (warning: cod liver oil is rich in vitamin A; too much may be bad for you)
• Tuna canned in water.
• Sardines canned in oil.
• Milk or yogurt -- regardless of whether it's whole, nonfat, or reduced fat -- fortified with vitamin D.

How to Treat Depression Naturally

1. Consider why you might feel depressed.
2. Move your body. Exercise releases happy-making endorphins, which act like natural anti-depressants.
3. Never skip a meal. Keeping your blood sugar stable reduces mood swings.
4. Eat a serotonin-enhancing diet.  Serotonin-enhancing foods include:

• Foods high in omega-3 fatty acids (such as wild salmon, sardines, herring, mackerel, and anchovies, which are even higher in omega-3 fatty acids than other fish)
• Healthy fats like coconut oil
• Eat a high protein diet, especially proteins high in tryptophan, like free range turkey

5. Avoid caffeine, which reduces serotonin levels. 
6. Expose yourself to sunlight, which can boost mood and increase Vitamin D levels. 
7. Meditate or try guided imagery. 
8. Get your hormones balanced. If your thyroid, adrenal or sex hormones are out of whack, your mood can get all wonky. See a good integrative medicine doctor and ask them to order and interpret the following tests:

• Thyroid gland tests - TSH, free T4, free T3, total T3, thyroid antibodies
• Adrenal gland tests - cortisol, DHEA-S, pregnenolone
• Sex hormone tests - estradiol, progesterone, free and total testosterone

9. Make efforts to bolster your mental health by being more authentic in all aspects of your life.

BENEFITS OF BANANA FLOWER

1. Wards Off Infections:

Banana flowers treat infections. Banana flower inhibits the growth of pathogenic bacterias. Some of them are bacillus subtalis, bacillus cereus, and escherichia coli. Banana flower also helps heal the wounds. According to a study, banana flower extracts can also inhibit the growth of the malarial parasite plasmodium falciparum in vitro.

2. Reduces Free Radical Activity:

The presence of free radicals in the body can cause serious problems. Fortunately, the extracts of methanol present in banana flower possess antioxidant properties. These flowers perfectly handle free radicals that cause damages to the body. It treats many health issues, such as premature aging and cancer. To make the full use of the antioxidant property of these flowers, include in health supplements.

3. Reduces Menstrual Bleeding:

Menstruation brings pain in many women. Some suffer from severe PMS symptoms, while others bleed excessively. A cup of cooked banana flowers can help deal with these problems. Cooked banana flowers along with curd or yogurt increases the progesterone hormone in the body and reduces bleeding.

4. Manages Diabetes And Anemia:

Calculated intake of banana flowers reduces blood sugar levels. It also increases the total hemoglobin levels in the body.

5. Rich Source Of Vitamins And Minerals:

Banana flowers contain various vitamins like Vitamin A, C, and E. They also contain potassium and fibers. This makes them an excellent health food and a source of healthy nutrients.

6. Boosts Mood And Reduces Anxiety:

Don’t reach for an anti-depressant, if you are feeling down and out! Try banana flowers instead! Since they contain magnesium, banana flowers reduce anxiety and boosts the mood. They are natural anti depressants without any side effects.

Tips to Overcome Negative Thoughts

1. Meditate or do yoga.
2. Smile.
3. Surround yourself with positive people.
4. Change the tone of your thoughts from negative to positive.
5. Don’t play the victim. You create your life—take responsibility
6. Help someone.
7. Remember that no one is perfect and let yourself move forward
8. Sing.
9. List five things that you are grateful for right now.
10. Read positive quotes.

Health Benefits Of Broccoli

Broccoli is known to be hearty and tasty vegetable which is rich in dozens of nutrients. It is said to pack the most nutritional punch of any vegetable.

Here are some of the benefits of broccoli:

Cancer prevention: Broccoli shares these cancer fighting, immune boosting properties with other cruciferous vegetables such as cauliflower, Brussels sprouts and cabbage.

Cholesterol reduction: Like many whole foods, broccoli is packed with soluble fiber that draws cholesterol out of your body.

Reducing allergic reaction and inflammation: Research has shown the ability of kaempferol to lessen the impact of allergy-related substances on our body. Broccoli even has significant amounts of omega 3 fatty acids, which are well known as an anti-inflammatory.

Powerful antioxidant: Of all the cruciferous vegetables, broccoli stands out as the most concentrated source of vitamin C, plus the flavonoids necessary for vitamin C to recycle effectively. Also concentrated in broccoli are the carotenoids lutein, zeaxanthin and beta-carotene, other powerful antioxidants.

Bone health: Broccoli contains high levels of both calcium and vitamin K, both of which are important for bone health and prevention of osteoporosis.

Heart health: The anti-inflammatory properties of sulforaphane, one of the isothiocyanates (ITCs) in broccoli, may be able to prevent (or even reverse) some of the damage to blood vessel linings that can be caused by inflammation due to chronic blood sugar problems.

Diet aid: Broccoli is a good carb and is high in fiber, which aids in digestion, prevents constipation, maintains low blood sugar, and curbs overeating.

Furthermore, a cup of broccoli has as much protein as a cup of rice or corn with half the calories.

HOW TO TONE YOUR BODY

Healthy Eating and Drinking Habits

• Eat more vegetables than you think you need.
• Nourish your body with fruit.
• Choose lean proteins.
• Don't forget fats and grains.
• Drink mostly water.

Exercises for Greater Muscle Tone

• Raise your heart rate with cardio.
• Start weight training.

Detoxification Methods that Keep You Fit

• Do some yoga.
• Try fasting.
• Detox your mind.

Dash Diet for Hypertension

One of the steps your doctor may recommend to lower your high blood pressure is to start using the DASH diet.

DASH stands for Dietary Approaches to Stop Hypertension. The diet is simple:

• Eat more fruits, vegetables, and low-fat dairy foods
• Cut back on foods that are high in saturated fat, cholesterol, and trans fats like ghee, butter, cheese.
• Eat more whole-grain foods like high fibre biscuits, multigrain breads or brown breads, fish, poultry, and nuts.
• Limit sodium, sweets, sugary drinks, and red meats

In research studies, people who were on the DASH diet lowered their blood pressure within 2 weeks.

Another diet -- DASH-Sodium -- calls for cutting back sodium to 1,500 milligrams a day (about 2/3 teaspoon). Studies of people on the DASH-Sodium plan lowered their blood pressure as well.