Steps For Keeping Teeth Healthy For A Lifetime

Steps For Keeping Teeth Healthy For A Lifetime A smile can last a lifetime-if you take care of it. For that reason, it’s important for parents to instill good oral health habits in children as early as possible. According to U.S. Surgeon General Richard H. Carmona’s “National Call to Action to Promote Oral Health” report, children lose more than 51 million school hours and adults lose more than 164 million work hours each year due to dental disease or dental visits. The nation’s total bill for dental services was estimated to be more than $70.1 billion in 2002.The first step towards lifelong dental health and general health begins by changing your approach to oral healthcare. Poor dental health has serious effects on your overall health and dental health must be thought of as a fundamental aspect of your overall health and wellness.

Poor dental health is proven to lead to serious medical issues throughout your body. Gum disease, for instance, has been linked to the development of: Heart disease Diabetes Hypertension Cancer

The fact of the matter is simple. When you ignore your dental health, you will find it more difficult to achieve lifelong health and may even be contributing to diseases that will affect you for the rest of your life. Good oral health is essential to maintaining a healthy mind and body. What Can You Do? You must take personal responsibility for your oral health care at home. At Timberhill Dental, our dentists and hygienists can help you develop proper home care techniques but you must make the time to brush and floss. Remember: if you have children it is your responsibility to set a good example for them! Brush and Floss Daily Brushing and flossing daily goes a long way towards maintaining a healthy smile. It will also help fight against gum disease and tooth decay, which are big concerns no matter your age. Brush your teeth twice a day for 2 minutes each time with a fluoride toothpaste. Rinse thoroughly to remove any remaining food or plaque particles. Once a day, floss thoroughly to ensure anything caught in-between your teeth is removed. Recently, the Department of Health and Human Services removed flossing from its Dietary Guidelines, citing a lack of proven studies showing substantial benefits. Given that studies have still shown flossing can help remove plaque and offers no downsides or risks, we still recommend flossing daily. Additional brushing and flossing tips: Change your toothbrush 3-4 times a year Use a soft toothbrush (brushing harder does not mean better) Anyone with braces should use a specially designed toothbrush. Eat a Healthy Diet Your body needs good, nutritious food to get through the day. Why would your teeth be any different? When you eat sugar, the bacteria in your mouth creates acid. In addition to breaking down the sugar, acid erodes tooth enamel – leading to tooth decay. This is particularly true with sugary drinks, since these are generally enjoyed over a longer period of time. This creates additional acid in your mouth, leading to even more decay. The best diet for your teeth and gums is one that is rich in whole foods and low in sugar. Try to center your diet around balanced portions of lean meats, vegetables, fruits, grains, nuts, and dairy products. We also recommend limiting drinks that aren’t water as much as possible. Some things to keep in mind: The more you snack, the more likely you are to suffer from tooth decay. Both carbohydrate rich and acidic foods will lead to decay. Brushing and flossing, while helpful, will not completely eliminate the negative effects of a poor diet. High-sugar and processed foods lead to decay, as well as other general health issues like diabetes. Avoid Tobacco Products Using tobacco is bad not just for your lungs, but for your mouth, too. The effects that it can have on your mouth can be devastating. Did you know that 50% of smokers have gum disease? Other effects of smoking and tobacco use on your teeth include: Twice as likely to lose your teeth Twice as likely to require root-canal treatment Smokeless tobacco is linked with cancer in the cheeks, gums, and lip linings “Oral health disease is making disturbing inroads into communities across the country,” Dr. Marsha Butler, Colgate-Palmolive’s Vice President, Global Oral Health and Professional Relations, explains. “For children between the ages of 5 and 17 here in the U.S., tooth decay is more common than asthma, more common than hay fever, and it poses a significant threat to our children’s overall health and well-being.” Recently, during the celebration of National Children’s Dental Health Month, Colgate and Dr. Carmona unveiled “The U.S. Surgeon General’s Seven Steps to a Bright Smile,” tips that were developed, with a grant from Colgate-Palmolive, to help keep teeth and gums strong and healthy: 1. Brush teeth and gums with fluoride toothpaste at least twice a day, especially after eating breakfast and before bedtime. 2. Visit the dentist regularly. 3. Floss your teeth daily. 4. Use fluoride rinse for strong, healthy teeth and gums. 5. Limit the number of times you eat snacks each day-and remember to practice healthy eating and get plenty of calcium. 6. Wear a mouthguard when playing sports. 7. Ask your dental professional about dental sealants.

Through its Bright Smiles, Bright Futures program, Colgate has reached more than 50 million children with free dental screenings, treatment referrals and oral health education. The company is more than halfway to meeting a public commitment it made to reach 100 million children with these services by the year 2010. Bright Smiles, Bright Futures empowers children to take control of their oral health and helps to generate greater awareness about the importance of maintaining good dental hygiene.

Seven Tips For A Long And Healthy Life

Seven Tips For A Long And Healthy Life An ounce of prevention is certainly better than a pound of cure. Here are seven tips on how to live a long and healthy life. In addition, the same life style that helps you to avoid illness also helps you to lose weight. 1. Get Enough Exercise In the past people had to use their physical bodies in the course of their normal work. But today someone may get up, go to work in a car, then sit down, get up to go home in the car and when arriving at home, sit down again for the rest of the day. In such a life there is no physical labor. This physical inactivity is one of the main reasons for a host of diseases. Sport, running. walking and other things must be added to our life if our normal work does not require us to exert ourselves physically. 2. Go to sleep when you feel sleepy This may sound simple, but many people stay up late even when their body is telling them that it is time to sleep. Yoga and Ayurvedic doctors also say that it is better to sleep in the night and be active during the day. However, people such as students will take coffee and stimulants to study late into the night. Others develop the habit of remaining active at night and sleeping during the day. While we can do this, it eventually takes a toll on health. Alternative health doctors say that this kind of unnatural living is one of the contributing factors in the causation of cancer and other diseases 3. Eat when you feel hungry This is also a simple idea, but once again we often go against the messages of the body. If you eat out of habit or due to social pressure at certain time of the day, even when you have no real appetite, then you will not digest your food properly. Acidity and indigestion begin, and this contributes to the likelihood of other more complex diseases taking root. Having an appetite is actually a sign of good health, but if you have no appetite you should wait a bit and then eat. (If you have no appetite even after awaiting a reasonable amount of time, then you should consult a doctor because something is wrong.)

4.Fast on a Regular, Systematic Basis If you would ask any person to work 365 days per year without any rest, they would complain and say that they must have some rest or else they will break down. But we have never bothered to ask or to think about our digestive organs which we compel to work day after day without a rest. They cannot protest the way a person would to his boss, but they do give us signals that they cannot work non-stop. When we ignore those signals and still compel them to work, those organs break down. That is why periodic fasting is necessary. Refrain from eating for one complete day. This gives a rest to your digestive organs and also helps in the elimination of wastes from your body. Regular fasting allows a person to gain extra time for intellectual or spiritual pursuits. Fasting is not for hermits in a cave, but is a sensible practice that anyone can practice. 5. Wash with cool water before going to bed As mentioned above, proper sleep is essential for the maintenance of health. If you wash your important motor and sensory organs (hands, arms, eyes, legs, mouth, genitals) before sleep using cool water, this will relax you and prepare you for deep sleep. 6. Perform meditation on a regular basis Your body is linked to your mind. Many of the diseases of this era are psychosomatic. Stress and anxiety take their toll on our physical health. Meditation is a mental exercise which, among other things, allows you to detach yourself from the worries of life. Learn a simple technique and do it regularly. 7. Get up early every day Once again the old proverb, “Early to bed, early to rise makes a person healthy, wealthy and wise.” I don’t know if it will make you wealthy, but it will certainly make you healthy. Your body needs just enough sleep, not too much and not too little.

What are the symptoms of falling oxygen levels and how can it be avoided?

symptoms of falling oxygen levels and how can it be avoided? Difficulty breathing headache Restlessness dizziness Rapid breathing Pain in chest Confusion high blood pressure Lack of coordination in body operation Visual impairment Reduced taste on the tongue - sweet, salty, gooseberry, etc. Fast bang Measures to avoid: - Consumption of Shringa Bhasma with ghee, intake of Giloy / Amrita Sattva + treated Shilajit with fresh water. Immediately consume chopped onion with rock salt. Lie on your stomach and take a deep breath. Keep doing this for hours, there will be no loss. In a handkerchief, make a packet of camphor, oregano and smell it equally. If relaxed, do Anulom-Antonym Pranayam for half an hour daily, so that there is no corona.

Low blood oxygen levels can result in abnormal circulation and cause the following symptoms: Difficulty breathing headache Restlessness dizziness Rapid breathing Pain in chest Confusion high blood pressure Lack of coordination in body operation Visual impairment Reduced taste on the tongue - sweet, salty, gooseberry, etc. Fast bang Measures to avoid: - Consumption of Shringa Bhasma with ghee, intake of Gilroy / Amrita Sattva + treated Shilajit with fresh water. Immediately consume chopped onion with rock salt. Lie on your stomach and take a deep breath. Keep doing this for hours, there will be no loss. In a handkerchief, make camphor, a packet of spices and sniff it evenly. If relaxed, do Anulom-Antonym Pranayama for half an hour daily, so that there is no corona infection A normal blood oxygen level varies between 75 and 100 millimetres of mercury (mm Hg). A blood oxygen level below 60 mm Hg is considered low and may require oxygen supplementation, depending on a doctor’s decision and the individual case. When blood oxygen level is too low compared to the average level of a healthy person, it can be a sign of a condition known as hypoxemia. This means that the body has difficulty delivering oxygen to all its cells, tissues, and organs. An ABG test can be difficult to do at home, so a person may wish to do an alternative test, using a small device known as a pulse oximeter. A pulse oximeter is a small clip that is often put on a finger, although it can also be used on the ear or toe. For people who wish to purchase a pulse oximeter, there is a range of easy-to-use devices available online. Low blood oxygen levels can result in abnormal circulation and cause the following symptoms: shortness of breath. headache restlessness dizziness rapid breathing chest pain confusion high blood pressure lack of coordination visual disorders sense of euphoria rapid heartbeat CAUSES:-> oxygen levels below the normal values, may be caused by: not enough oxygen in air inability of the lungs to inhale and send oxygen to all cells and tissues inability of the bloodstream to circulate to the lungs, collect oxygen, and transport it around the body Several medical conditions and situations can contribute to the above factors, including: asthma heart diseases, including congenital heart disease high altitude anemia chronic obstructive pulmonary disease or COPD interstitial lung disease emphysema acute respiratory distress syndrome or ARDS pneumonia obstruction of an artery in the lung, for instance, due to a blood clot pulmonary fibrosis or scarring and damage to the lungs presence of air or gas in the chest that makes the lungs collapse excess fluid in the lungs sleep apnea where breathing is interrupted during sleep certain medications, including some narcotics and painkillers When to see a doctor People should see a doctor if they: experience severe and sudden shortness of breath experience shortness of breath when at rest have severe shortness of breath that worsens during exercise or physical activity wake suddenly with shortness of breath or a feeling of choking are at high altitude (above 8,000 feet or 2,400 meters) and experience severe shortness of breath with a cough, rapid heartbeat, and fluid retention. Treatment Quitting smoking and avoiding areas where others are smoking may help to improve low blood oxygen levels. Treatment for low blood oxygen levels includes receiving supplemental oxygen. This can be done at home when it is called home oxygen therapy or HOT. There is a range of devices for delivering and monitoring HOT, but some of them are considered medications and need a prescription. Some self-care measures can be taken by people to reduce symptoms of shortness of breath and improve general health and quality of life. These include: quitting smoking avoiding passive smoking in places where others smoke eating a healthful diet with plenty of fruits and vegetables exercising regularly Outlook Low oxygen levels in the blood are not necessarily harmful and can occur in people who can recover, or in healthy people when they are at high altitude. These people do not need to monitor their blood oxygen levels regularly. But people with chronic lung diseases, such as COPD, pulmonary fibrosis, or emphysema, may have blood oxygen levels below the normal because of their illness. These people may require regular blood oxygen monitoring. People with low blood oxygen can also make lifestyle changes, such as not smoking or improving their diet and exercise habits, as well as being treated with supplemental oxygen. Some self-care measures can be taken by people to reduce symptoms of shortness of breath and improve general health and quality of life. These include: quitting smoking avoiding passive smoking in places where others smoke eating a healthful diet with plenty of fruits and vegetables exercising regularly. People with low blood oxygen can also make lifestyle changes, such as not smoking or improving their diet and exercise habits, as well as being treated with supplemental oxygen.

SKIN HEALTH

The skin is the largest organ in the body. It defends against disease and infection, regulates temperature and even aids in vitamin production. Keeping skin healthy is crucial for beauty and general health, even if most of us are interested in knowing how to keep skin looking healthy, rather than really keeping it healthy. The best way to keep skin looking healthy – young, fair, radiant, supple, soft and wrinkle free – is to keep out of the sun. Ultraviolet (UV) rays from the sun bring about a healthy-looking tan, but do much damage to the skin in terms of pigmentation, sunburn and loss of elasticity. These can lead to premature aging in the form of wrinkles, fine lines, sagging, dark skin, uneven skin tone, loss of translucency, enlarged pores and dryness. Even the best of genetics, topical skin lightening treatments and oral skin supplements would be of little use if one tans mercilessly and regularly. Keeping out of the sun helps, but if you cannot avoid it, you will have to ensure that you use a sunscreen. This is especially crucial if sun exposure is for an extended period of time. Assuming that one is already sensible about sun exposure, how can we then further improve our skin condition? We know that certain oral supplements are effective for good skin health, but which are these supplements and how effective are they? Supplement From Within The first group would be vitamins and minerals, essential for proper functioning of every organ. The vitamins and minerals that can affect skin health include the B-complex, especially B1 (thiamine), B2 (riboflavin) and B12 (cyancobalamine). Overt deficiencies of vitamins B1 and B2 are known to cause special forms of dermatitis (a kind of skin inflammation). B12 deficiency is particularly detrimental to neurons and rapidly dividing cells, including skin cells. Besides the B vitamins, deficiency of vitamin C, iron and copper also affect skin health. All three are important for the synthesis of collagen, a key structural protein in the skin, which fills the skin and gives it tone. Vitamin A is critical for the normal life cycle of skin cells. Vitamin A deficiency causes skin to become dry, fragile and prone to wrinkles. On the other hand, excessive Vitamin A intake may cause serious toxicity and should be avoided. Vitamins C and E, and beta-carotene have been touted as anti-oxidants that reduce free radicals. (Free radicals result in skin degeneration and aging.) However, while free radicals and the role of anti-oxidants are beyond doubt, clinical results have not conclusively proved if supplementary vitamins and other micronutrients improve the skin quality and defy the aging process. Excessive doses can be just as harmful as deficiencies, so it is best to abide by the recommended daily allowance. Topical Help Oral supplements should go hand-in-hand with topical applications – sunscreen of at least SPF 30, creams (preferably with skin whitening agents) and moisturizer (preferably with skin lightening agents). Compared with topical applications, the effects of oral supplements are slower and more subtle. Consumers have to be realistic about their expectations because results certainly will not be seen in 7 days or 2 weeks. We recommend a holistic approach to skin health, comprising:

* A healthy balanced diet comprising all food groups as well as vitamins, minerals and micronutrients. * Keep a happy positive mood. It is well documented that some skin conditions – such as acne and eczema – are more prevalent among the stressed. * If you smoke, quit smoking. Smoke causes free radicals, damages the microcirculation of skin and also causes staining of teeth and other discoloration. * Minimize sun exposure and use a good sunscreen on a daily basis.

10 Easy steps to make you look younger

There are some techniques which have been implemented, but the most important things for us to do are being consistent in implementing healthy lifestyle and eating habits. We can’t stop the natural change, but we can still look younger if we want to work hard to slow down the aging process. Therefore, I’m going to help you with 10 easy steps to make you look younger: Detox – It’s important to start detoxification, getting rid of toxin from our body. Our body metabolism has done that process, but in everyday life we are exposed to so many chemical hazards from air, food and environment. Fasting or just consuming fruits and vegetables are ways to detoxify our body. Sleep – Having enough sleep at least 6-8 hours a day will make our skin healthier. Having a good sleep is also important because growth hormone is working during that time. It renews the old cell of our body, include the skin cell. Our skin will look fresh and young if we have enough sleep. Food – Eating healthy and safe food everyday will make our body fit, slim and also look younger. Try to eat more fish instead of red meat. Fiber food, vegetables, fruits, and supplements are important food to consume. Drink less coffee and other caffeine beverages. Exercise – Through routine exercise, we will feel happier, energetic, and confident. It also increases our bone density and muscle which can make our body look 15-20 years younger. Beside aerobic, walking, and swimming, goes also to the gym to do lifting exercise. Relax – By trying to be relaxed, our face will look younger. Stress and worries appear on our face. If we can manage our stress and feel at peace, our face will look younger and attractive.

Be Positive – A positive mind and affirmation we said can bring positive life to us. Negative thought tend to bring failure and make us look older and unattractive. Meditation is one way to make positive thoughts. Medical Check-up – Just like a car, our body also needs attention and care so it can work well everyday. Having routine medical checkups during our healthy time is important to recognize diseases as soon as possible. Active Life – Always try to be active during your life. Activities can increase health; and if you are in your elder age, your memory will increase too. Social Life – Happy social life can increases our spirit, bring peaceful mind, and make us feel and look younger. Communication with our friends, family, neighbors, colleagues, and others can bring happiness to us. Performance – Start to look at our performance. Is our body weight ideal for us? If not, try to fix that to the best ideal weight. Also look to the skin, hair, nail and teeth. Those are important as they will show our age. Looks good and feels good will increase our performance.

TOP 5 WINTER FOODS TO HELP YOU STAY FIT AND HEALHTY

TOP five WINTER FOODS

1.GREEN VEGETABLES AND WHOLE GRAINS

Seasonal vegetables like saag, spinach, radish, carrots, peas etc. Along with food whole grains such as Bajara, Makki or multigrain.

2. PEANUTS AND JEGGERY CHIKKI:->

The goodness of jaggery and peanuts is the best snack of post sweet meal you can have in winter As it helps to keep your body warm and will also satisfy your sweet carvings post meal. Again, moderation is will always be the key, never overeat or binge it.

3. SEASONAL FRUITS:>

Never miss the goodness of local and seasonal fruits that comes in season. Fruits are very good source of essential vitamins and minerals and antioxidants which is good for your body and health

4. HONEY:->

Now honey is the food of winters, which has a good number of benefits. (1) A good source of antioxidants (2) Rich in phytonutrients which are good for your immunity and overall health. (3) Honey is good for your throat, as it has the properties to heal, which is consuming some good hones will keep your throat protected from cold and cough. (4) Helps to improve the dryestian capabilities of your body. (5) it helps to keep your body warm in winters. SO HOW YOU CAN CONSUME HONEY? The best way to consume honey is to have as it is with or with some almonds. Or you can have it some lukewarm water first thing in morning and you can add to your oats, bread toast, milk, fruits, smoothies etc. Just make sure that when you are consuming honey, it should be 100% real honey.

A lot of brand that are selling honey on a commercial level are selling you honey what they are selling you is a little bit of honey adulated with sugar syrup and with additive vegetables syrup (such as rice syrup) Which you might have heard about this in recent times on the internet and media, or many of top brands were found guilty of adulterating their honey with some cheap sugar syrups. ALTERNATIVE:> Natural honey of a good brand that genuinely provides organic honey without any additive of sugar or corn syrup. ONE GOOD BRAND OF HONEY One good brand of honey that you can buy or consume is HONEY BASKET as this honey is FSSAI AND NaBL lab certified in heated and unpasteurized which is genuinely providing real /original honey as it is ,in its natural form, without any adulteration is the old school glass jars. Also, they don’t sell from amazon as already many so called organic brand are misleading the name of organic. They are selling their own website (www.honeybasket.in)

>5. DRYFRUITS, SEEDS AND GHEE:-> Ghee is one of the supper foods that should never be out of your plate, from digestion to good health, ghee gives you all of that. Add some good dry fruits almonds, walnuts, cashew, black raisin, pista in you diet as well. Don’t forget to soak your dry fruits in water the night before, as when you eat soaked dry fruits, the digestion and assimilation of nutrients is much better. Therefor these are some good foods that should be a part of your diet in winters. (carrot,beetroots,ambla)

In my opinion cows pure ghee is the best for your body.I also use it.

DIABETES

DIABETES............ How foods affect blood sugar levels and insulin levels in body.

 Dealing with diabetes?

 Perplexed as to weather to eat fruits, which ones and how many?

 Fruits are a fantastic source of vitamins, minerals and fibre and are a must for all inducing diabetics

. Nutritionists suggest that if the sugar levels are in control, diabetics can have fruits daily in a limited quantity. However, before we get to the list of fruits you can consume, lets learn about something important that determines which foods and fruits can be eaten safely. 

GLYCEMIC INDEX AND GLYCIMIC LOAD PROVIDE INFORMATION ON HOW FOODS AFFECT BLOOD SUGAR AND INSULIN LEVELS IN THE BODY. 

The lower of foods Gl or glycemic load, that much lesser it affects spiking that much lesser it affects spiking of blood sugar and insulin levels. Here are GI fruits that you can enjoy regularly, stress free, if you a diabetic.

 1. AM LA:-> Powerhouse of vitamin C

.

 2. APPLE:-> A small apple is good fruit choice, it has GI of 39 which is reasonable for diabetics with a calorie Count of 77 calories and only 21 gm carbohydrates. Avoid peeling the apples, the skin is full of antioxidants.

 3. APRICOT:-> Rich in vitamin A, one apricot contains just 17 calories and 4 gm of carbohydrates.

 4. AVOCADO: _> Rich in unsaturated vegetables fats I.E. the good fats, it is said to be preventive for diabetes type 2.

 5. BERRIES:-> Do not resist your urge to pop in some berries. Blueberries, strawberries, or any other type of berries, are diabetes super foods because they have low-GI. 3/4TH cup of fresh blueberries has just 62 calories and 16gms carbohydrates.

 6. BLACK JAMUN:-> it is known to improve blood sugar control. Consuming powdered seeds is thought to help reduce blood sugar.

 7. CHERRIES:-> Tart cherries are a smart choice with low-GI of 20. One cup full has 78 calories and 19 gm of carbohydrates, along with an anti-inflammatory effect.

 8. GRAPEFRUIT:-> this is a good option as it slows down the peaking blood sugar levels.

 9. GUAVA:-> Guavas have a reasonably low GI and are rich in vitamin A and C as well.

 10. JACK FRUIT:-> it’s known to improve insulin resistance. Jack-fruit is full of calcium, potassium, iron, magnesium and manganese. 

11. KIWI:-> it can be part of diabetes-friendly diet. One large kiwi has around 56 calories and 13 gm carbohydrates. 

12. ORANGE:-> one orange suffices daily requirement of vitamin C. It has a low-GL of 40. Comes in at only 15 gm of carbohydrates and 62 calories.

 !3. PEACH:-> Peach smoothies are delicious and easy snack. The GI is as low as 42, so it makes a good place in diabetic diet plan. 

14. PEAR:-> A rich source of vitamin K and low in calories, they are a wise addition to the diabetes meal plan. 

15. PINEAPPLE:-> A thumbs up for this fruit for diabetics. It has anti-inflammatory properties.

 16. POMEGRANATE:-> These tiny red seeds help to improve blood sugar levels and keep them under a tight check.

 17. STAR FRUIT:-> It maintains good sugar levels but should be avoided in diabetes with kidney complications. Be cautious with fruits, especially litchis, custard apples, bananas, sapota. Also absolutely steer clear of syrups, canned fruits or preserved ones with added sugar

TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

                     TIPS TO TAKE CARE OF HEALTH DURING LOCK DOWN

 A nationwide lock down is announced in India. While a situation like a lock down can be difficult and stressful for most of us, it is important to maintain good mental health and not let anxiety and fear grip us. Stay calm and being supportive to others around us will help us all wade through this crisis together.

Keep yourself busy, make a daily schedule and allow it. Rediscover old hobbies like painting, dancing, gardening and stitching. Practice yoga as meditation to stay calm and beat stress. Eat nutritious mean, exercise daily and sleep well.

Regular exercise and yoga as pranayama help in improving immunity be better oxygenating the tissues. Keep a daily routine, read a book or do something creative. During the lock down, you can opt for skipping, jumping and daily aerobics at home.

Read information and update only trusted sources, connect with friends and family virtually to beat bare down and loneliness. Meditation is an effective tool to calm your mind, after brain waves and thereby reduce stress.

FOODS TO STAY STRONG & HEALTHY

Eating fresh and healthy is one of the best way to boost an strengthens ones immunity. Some of which are:

Lemon, lime, avocado, garlic, mango, orange etc.

FRUITS:-

Such as amla, orange, lemon , papaya, kiwi these are rich in vitamin c and help in improving your immunity. Daily have 100-150gms of any of these fruits such as snacks.

VEGETABLES :-

Such as bell peppers & broccoli is rich in vitamin A, C and E as an many other antioxidants and fibre. When bell peppers contain twice as much as vitamin C like citrus fruits and they are also a rich source of beta carotene. Consume both as a soup during dinner, it will enhance your immunity.

SPICES :-

Such as garlic & ginger contains Sulphur compounds such as allicin that helps in boosting immunity, ginger has anti inflammatory properties that will help in improving immunity.

HOT BEVERAGES :-

Like herbal teas, rasam with garlic and black pepper (south Indian recipe) etc. will be very helpful.

NUTS & SEEDS:-

Such as almonds & walnut are rich in vitamin C have antioxidants properties and help in improving immunity. Eat five almonds or three walnuts daily. A teaspoon of sunflower seeds can added in your daily diet too.

EAT ENOUGH PREBIOTICS RICH FERMENTED FOODS

Prebiotics like curd and yogurt and enhances good health and thereby immunity. Include curd and buttermilk in your daily diet.

WATER:-

Drink plenty of water, if possible warm water with fennel, cumin as coriander seeds. Water helps our body to produce lymph which carries white blood cells and other immunity system cells. Hydrate yourself with healthy liquid like lemon water, Tulsi water, ginger and mint wate

r.

TURMERIC:-

Turmeric is like a key ingredient in most Indian kitchen. Also, research shows that its regular consumption can help decrease the effect of muscle damage.

GREEN TEA :-

Green tea has anti- oxidant properties and boost immunity. Swap regular tea with green tea in your daily routine.

AVOID

Avoid raw foods, juices or ice cream and avoid deep fried foods too. Besides the above it is important to continue to follow face and hand hygiene practice. Wash your hands regularly, disinfect surfaces at home.

Let’s all stay safe, stay home, stay strong!!

BALANCING YOUR SLIMMING DIET.

                    BALANCING YOUR SLIMMING DIET. 

Balancing your slimming diet when dieting it is important to make sure the foods you are nourishing.

EAT MORE PROTEIN:-> Eat a high protein breakfast. Protein is the single most important nutrient for loosing weight. Avoid sugary drinks and fruit juice.

EAT MORE FIBER:-> Fiber is often recommended for weight loss.

BREAKFAST IS IMPORTANT:-> Breakfast is the most important meal of the day and should never be skipped. Increase protein intake in your breakfast meal as it will help you stay fuller for a longer duration.

AVOID SKIPPING MEALS:-> Skipping meals will not help you in losing weight but it may be impact your physical and mental well being. When you skip meals, you might end up eating more.

CHEW MORE SLOWLY:-> Eating slowly will help you in proper digestion of food.

COOK YOUR OWN FOOD:-> This is another secret of healthy eating,when you cook your own food, you are more likely to fix a healthy meal.

GET GOOD SLEEP:-> Sleep properly. Avoid any distraction as it may interrupt your sound sleep and you might feel cranky and distracted the following day. Sound sleep will also help you to stay active throughout the day.

WALK MORE OFTEN:-> Instead of using elevators and escalators use stairs. If you have a sedentary job, get up after every two hours and take a five to ten minutes walk. Walking is a great form of physical activity that's free low risk and easy to do. Importantly, it can also help you loose weight and belly fat.

STAY HYDRATED:-> You must know how much water your body requires. Drink accordingly and do not let your body stay dehydrated

DRINK MORE WATER:-> Drinking sufficient water boost your metabolism and help the body properly break down food. It flushes out toxins. Water is a detoxified that helps to flush out toxins. It treats headaches and migraines are often caused by dehydration.

IT IMPROVES MOOD:-> Drinking water can improve your mood and ability to think. It improve healthy skin.

MAKE A DAY'S EATING PLAN:-> Make a plan for the day and stick to your eating plan.

USE SMALL PATES:-> When you eat in small plate, you tend to eat less. Avoid eating in bigger plates as you might eat more.

SAY NO MORE FRYING:-> Fried foods are main culprits of weight problems and obesity. They so no good but only harm your health.

CUT BACK ON ADDED SUGAR:-> If you want to loose weight, cut back on added sugar.

DRINK GREEN TEA:-> Green tea also has many benefits,one of them being weight loss.

KEEP HEALTHY FOOD AROUND IN CASE YOU GET HUNGARY:-> Keeping healthy food nearby can help prevent you from eating something unhealthy.

DO AEROBIC EXERCISE:-> Doing aerobic exercise is an excellent way to burn calories and improve your physical and mental health.

EAT MORE VEGETABLES AND FRUITS:-> Vegetables and fruits have several properties that make them effective for weight loss. They contain few calories but a lot of fiber. Food and vegetables are an important part of healthful diet. They are low in calories and fat. They also supply fiver, vitamins and minerals. People who eat five or more servings of fruits and vegetables everyday have half the risk of developing cancer.

Don't do sugary drinks, including soda and fruits juice. Sugar is bad, but sugar in liquid form is even worse. Eat whole fruit, but limit or avoid fruit juice altogether.

HOW DIET CAN CURE CANCER

How healthy eating can prevent cancer

FRUITS AND VEGETABLES ARE IMPORTANT PART OF HEALTHY DIET AND EXCELLENT SOURCE OF MANY VITAMINS AND MINERALS, AS WELL AS FIBER.

Cancer causes one in every five deaths in the USA and estimated one in four in Britain. Lung cancer is most common form of the disease in Britain, and the biggest killer. The second most common is skin cancer.Indeed, many cancers can now be treated successfully.

 Eating a healthy balanced diet from childhood can help you keep a healthy body weight. Keeping a healthy weight is important because obesity is the 2^nd highest preventable cause of cancer after smoking.

common form of the disease in Britain and is the highest killer.

2^nd most common is skin cancer, which is seldom fatal if caught early. Indeed, many cancers can now be treated successfully.

There is a strong evidence that certain food can help to protect against cancer.

HOW IT SPREADS

Normally, body cells grow and reproduce is an orderly way, each cell fulfilling a specific role. By contrast, cancer cells proliferate rapidly and to no set pattern. Cancer is caused by damage to the genetic material in cells. This stage, known as initiation can be sparked by external factors, the most important being radiation, viral infections and certain chemicals

Free Radical Damage

 An imbalance of free radicals encourages conditions that allow some cancer to develop. Free radicals are formed during the body’s chemical process and as part of its natural defence mechanism. Exposure to radiation, pollution or some foods sparks their overproduction, when they can damage healthy cells that may then turn cancerous. Some vitamins and minerals known as antioxidants and free radical scavengers counter act the impact of harmful free radicals. Diet also effects the production of hormones, which can be another influence or a cancer’s rate of growth.

A high fat, low fibre diet can lead to excess weight, changes in the way the intestines function and constipation, all of which potentially increase the risk of cancer.

For instance, cancers of the womb, gall bladder and breast are more common among obese people.

THE ROLE OF VITAMINS

It is Important to ensure that your diet provides a healthy supply of vitamins A, C and E. These antioxidant vitamins mop up harmful free radicals.

EAT PLENTY OF FRESH FRUITS AND VEGETABLES

Eat fresh fruit and vegetables for beta carotene and vitamin.

You have heard of antioxidants, such as vitamin C, and beta-carotene, which are in many fruits and vegetables..Studies suggest that people who eat meals that are rich in fruits and vegetables have a lower risk of cancer

• Diets high in fruit may lower the risk of stomach and lung cancer.
• Eating vegetables containing carotenoids, such as carrots, Brussels sprouts, and squash, may reduce the risk of lung, mouth, pharynx, and larynx cancers.
• Diets high in non-starchy vegetables, such as broccoli, spinach, and beans, may help protect against stomach and esophageal cancer.
• Eating oranges, berries, peas, bell peppers, dark leafy greens and other foods high in vitamin C may also protect against esophageal cancer.
• Foods high in lycopene, such as tomatoes, guava, and watermelon, may lower the risk of prostate cancer.

•  Eat a healthy diet

  Although making healthy selections at the grocery store and at mealtime can't guarantee cancer prevention, it might reduce your risk. Consider these guidelines:
• Eat plenty of fruits and vegetables. Base your diet on fruits, vegetables and other foods from plant sources — such as whole grains and beans.
• Avoid obesity. Eat lighter and leaner by choosing fewer high-calorie foods, including refined sugars and fat from animal sources.
• If you choose to drink alcohol, do so only in moderation.The risk of various types of cancer — including cancer of the breast, colon, lung, kidney and liver — increases with the amount of alcohol you drink and the length of time you have been drinking regularly.
• Limit processed meats. A report from the International Agency for Research on Cancer, the cancer agency of the World Health Organization, concluded that eating large amounts of processed meat can slightly increase the risk of certain types of cancer.

• . Don't use tobacco

  Using any type of tobacco puts you on a collision course with cancer. Smoking has been linked to various types of cancer — including cancer of the lung, mouth, throat, larynx, pancreas, bladder, cervix and kidney. Chewing tobacco has been linked to cancer of the oral cavity and pancreas. Even if you don't use tobacco, exposure to secondhand smoke might increase your risk of lung cancer.
  Avoiding tobacco — or deciding to stop using it — is an important part of cancer prevention. If you need help quitting tobacco, ask your doctor about stop-smoking products

• Maintain a healthy weight and be physically active:->Maintaining a healthy weight might lower the risk of various types of cancer, including cancer of the breast, prostate, lung, colon and kidney.

• Protect yourself from the sun

  Skin cancer is one of the most common kinds of cancer — and one of the most preventable. Try these tips:

  • Avoid midday sun. Stay out of the sun between 10 a.m. and 4 p.m., when the sun's rays are strongest.
  • Stay in the shade. When you're outdoors, stay in the shade as much as possible. Sunglasses and a broad-brimmed hat help, too.
  • Cover exposed areas. Wear tightly woven, loose fitting clothing that covers as much of your skin as possible. Opt for bright or dark colors, which reflect more ultraviolet radiation than do pastels or bleached cotton.

  Get regular medical care

  Regular self-exams and screenings for various types of cancers — such as cancer of the skin, colon, cervix and breast — can increase your chances of discovering cancer early, when treatment is most likely to be successful. Ask your doctor about the best cancer screening schedule for you.

CUT DOWN

(1) Alcohol

(2) Fats, particularly saturated fats.

(3) smoked or salt preserved foods

(4) Meat, especially processed meats.

(5)Tobacco

Avoid

1) smoking

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(2) sunbathing without protection.