• Tips for Safe Home Medication Storage and Use

    Medicines are the key to promoting and restoring our health when our health deteriorates in any manner. Due to this we have to store many medications both prescription and over the counter in our home. But if these medicines are stored in an in appropriate manner it can cause unexpected consequences. So here are some tips to safely store and use these medicines at home.

    Medicine Storage

    1.Store in a cool, dry place – While it varies by manufacturer, this rule stands true for most medications. A few simple storage locations might be in a medicine cabinet, on top of a dresser or on a designated shelf. If you have children, be sure to keep medications up high and out of reach. Warm and humid conditions, such as in the bathroom drawers, often speed up the breaking down of the medication.  On rare occasion, improperly stored medications can become toxic.

    2. Keep away from light – Light can degrade medication more quickly than intended, so it’s important you don’t store medication in light-filled places such as a windowsill or under powerful indoor lighting.

    3. Check the expiration date – Whether it’s an over-the-counter or prescription medication, old pills degrade over time and can cause a bacteria imbalance when consumed. Most medication expires after one year, so use this as a rule of thumb when revisiting old pills and check the expiry date on the medicine before consuming any stored medicines. Never use a medication that has changed color, texture, or odor, even if it has not expired. Throw away capsules or tablets that stick together, are harder or softer than normal, or are cracked or chipped.

    4. Do not Transfer the content of your medicine – Always keep medicines in their original container. Transferring specially liquid medicines in other container can infect the medicine in the process. Also, don’t leave the cotton plug in a medicine bottle. This can draw moisture into the container.

    5. Do not flush – When disposing of expired, discolored, or unused prescription medications, be mindful of proper disposal practices by throwing medications away in the household trash or through your community’s medication disposal program. One of the easiest options is to take your unused or expired medications to your pharmacy and they will dispose of them properly. Flushing or pouring medication down the drain harms the environment, as sewage systems are not capable of removing medicines from the water released into lakes, rivers and oceans.

    Medicine Use

    1. Note the warning label – Even if you’ve taken the medication for years, it’s always a good idea to look at the warning label for consumption directions, as your doctor may have altered your dosage or the manufacturer slightly changed the consumption directions.

    2. Consuming liquids is not the same as consuming water – If the label instructs you to consume with water, be careful not to consume with other beverages. Juices and acidic drinks can cause the medication to break down faster than normal and hot drinks, such as coffee or tea, cause coated pills to melt too quickly in the stomach – not the intestine, where it’s intended to break down. This may produce side effects as harmful as stomach ulcers.

    3. Don’t lose the dropper – It might seem the same to use a household spoon with liquid medication, but the dropper or spoon provided by the pharmacy has been measured specifically for your intended dosage. Research shows that silverware teaspoons can vary between one to nine milliliters dependent upon design, making them an unreliable tool for medication.

    4. Children are not small adults – If a medication is intended for adult consumption only, keep in mind that it cannot simply be given to children in smaller doses. Instead, seek a medication specifically designed for children.

    5. Medicine is not candy – Although referring to medicine as “candy” around children might be a tempting tactic to entice them to take it, parents should be wary of what might happen when they are not around. Children can easily get a hold of medication, consume large amounts and overdose.

    6. Your pharmacist is your friend – Don’t forget that your pharmacist is an expert. When in doubt about the safety of consuming a medication for any given reason, your pharmacist is there to answer your questions.

    Sources:

    http://obrienpharmacy.com/2013/10/

    http://takeasprescribed.org/storage-safe/

    http://yourhub.denverpost.com/blog/2013/10/

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  • 16 Tips to Prevent Tuberculosis(TBC)

    1. Avoid contact with infected person
    A person with active TB is infective. They become non-infective after a few weeks of treatment. Avoid close contact with a person, who is diagnosed with TB, until he or she becomes non-infective.

    2. Enhance your immunity
    Work on improving your immunity by including diet rich in antioxidants. Have at least 4-5 servings of fresh vegetables and fruits every day. If you cannot eat it due to certain practical constraints, make sure you take your daily dose of antioxidants/multivitamins after consulting your doctor. Antioxidants help fight free radicals produced in the body due to any kind of disease/stress and help in cell repair.

    3. Keep a tab on your protein intake
    Include at least 2 good servings of protein in your daily diet. They are the building blocks of all our cells and help in cell repair too.

    4. Consume a healthy, nutrient-rich meal
    Do not go on a low-carbohydrate diet. You require a good mix of all the elements of food to be healthy. Carbohydrates, proteins, vitamins and fats all have their place in maintaining your immune system.

    5. Make it a habit to exercise regularly
    Get your daily exercise. Walk regularly for atleast 45 minutes at the least. The improved circulation improves your immunity. Here are top 8 reasons to start exercising today.

    6. Try meditation to improve your quality of life
    Set aside a few minutes for meditation every day. This reduces your daily stress which directly has a bearing on the condition of your immune system.

    7. Always maintain proper hygiene and sanitation
    Maintain good hygiene, wherever you are. Washing hands with a good disinfectant soap often is a very under-valued habit. These days, when your exposure to diseases is at one of the highest levels, you just cannot neglect this simple habit.

    8. Vaccination
    Vaccination with bacillus Calmette-Guerin (BCG) vaccine in children can prevent severe tuberculosis in children. It is given in countries where TB is common. Vaccination with BCG vaccine isn’t recommended for general use in countries such as United States as the vaccine is not effective in preventing TB in adults and can cause a false-positive result on a TB skin test.

    9. Adhere to medication (NEVER stop course of drugs midway)
    Dr Kapil Salgia, consultant pulmonologist says, ‘When people don’t adhere to the prescription (medications), it gives an opportunity to TB bacteria to develop resistance to the drugs. When these resistant bacilli are expelled into air, they can be taken in by healthy individuals. This in turn leads to increase in the number of people suffering from multiple drug resistant TB (MDR TB).’ Hence, makes sure that the prescribed course of treatment is completed. Read about latest treatment for extremely drug-resistant TB could be the answer to a TB-free India

    10. Stay away from stress
    You may not be aware of the fact that being stressed out increases your risk of suffering from a wide range of health complications including tuberculosis. This is the reason, why you should stay away from stress. Here are 5 everyday practices that can help you out.

    11. Get your daily dose of sleep
    Suffering from sleepless nights is not uncommon in today’s life. However, getting your daily dose of sleep is important to stay healthy and prevent diseases. Staying way from food that hinders your sleep is as important as eating foods that help you restore your sleep cycle. Here are few tips you can count on for a good night’s sleep.

    12. Stay at home
    A few weeks are needed after start of treatment to become non-infective. During this period, don’t go to work or school or sleep in a room with other people. Consult your doctor to know the time needed to become non-infective.

    13. Ventilate the room
    Mycobacterium tuberculosis spreads more easily in small closed spaces or rooms that are not well ventilated. Keep the windows open and use a fan to keep the room ventilated.

    14. Cover your mouth
    When you laugh, sneeze or cough, use tissue paper to cover your mouth. The dirty tissue should be put in a bag and sealed before disposing it off in a dust bin.

    15. Wear a mask
    Wear a surgical mask to prevent the spread of germ when you’re around other people during the first three weeks of treatment. This can reduce the spread of infection.

    16. Take your medications
    Taking medications as recommended makes you non-infective in a few weeks. It not only prevents others from getting infected but also stops the progression of disease and cures you.

    Sources
    http://www.onlymyhealth.com/tips-prevent-tuberculosis-12977615773
    http://www.thehealthsite.com/diseases-conditions/how-you-can-prevent-tuberculosis/
    http://www.dreamstime.com

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  • Tuberculosis- Cause, Symptoms and Preventions

    Tuberculosis (TB) is caused by a bacterium called Mycobacterium tuberculosis. The bacteria usually attack the lungs, but TB bacteria can attack any part of the body such as the kidney, spine, and brain. If not treated properly, TB disease can be fatal.

    Not everyone infected with TB bacteria becomes sick. As a result, two TB-related conditions exist: latent TB infection and TB disease. Both latent TB infection and TB disease can be treated.

    Cause
    Only people who have active TB infections can spread the TB bacteria. Coughing, sneezing, even talking can release the bacteria into the surrounding air, and people breathing this air can then become infected. This is more likely to happen if you’re living in close quarters with someone who has TB or if a room isn’t well ventilated.

    Once a person is infected, the bacteria will settle in the air sacs and passages of the lungs and, in most cases, will be contained by the immune system.

    Symptoms of Tuberculosis
    While latent TB is symptom less, the symptoms of active TB include the following:
    Coughing, sometimes with mucus or blood
    Chills
    Fatigue
    Fever
    Loss of weight
    Loss of appetite
    Night sweats.

    Tuberculosis usually affects the lungs, but can also affect other parts of the body. When TB occurs outside of the lungs, the symptoms can vary accordingly. Without treatment, TB can spread to other parts of the body through the bloodstream:

    1. TB infecting the bones can lead to spinal pain and joint destruction
    2. TB infecting the brain can cause meningitis
    3. TB infecting the liver and kidneys can impair their waste filtration functions and lead to blood in the urine
    4. TB infecting the heart can impair the heart’s ability to pump blood, resulting in a condition called cardiac tamponade that can be fatal.

    Diagnosis of tuberculosis
    To check for TB, a health care provider will use a stethoscope to listen to the lungs and will check for swelling in the lymph nodes. They will also ask about symptoms and medical history as well as assessing a person’s risk of exposure to TB.

    Prevention of tuberculosis Face mask
    If you have active TB, a face mask can help lower the risk of the disease spreading to other people.
    A few general measures can be taken to prevent the spread of active TB. Avoiding other people by not going to school or work, or sleeping in the same room as someone, will help to minimize the risk of germs from reaching anyone else. Wearing a mask, covering the mouth and ventilating rooms can also limit the spread of bacteria.

    In some countries, BCG injections are given to children in order to vaccinate them against tuberculosis. It is not recommended for general use in the US because it is not effective in adults, and it can adversely influence the results of skin testing diagnoses.

    The most important thing to do is to finish entire courses of medication when they are prescribed. MDR-TB bacteria are far deadlier than regular TB bacteria. Some cases of MDR-TB require extensive courses of chemotherapy, which can be expensive and cause severe adverse drug reactions in patients.

    Sources:
    http://www.medicalnewstoday.com/articles/8856.php?
    http://chealth.canoe.com/channel_condition_info_details.asp?channel_id=1020&relation_id=8293&disease_id=231&page_no=2

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  • Norovirus (Winter Vomiting Disease)

    About Norovirus (Winter Vomiting Disease) – FAQ’s

    Viral gastroenteritis occurs throughout the year but typically with increased frequency in the winter months. (Previously known as Winter Vomiting Disease). NOROVIRUS is the most common cause of infectious gastroenteritis (diarrhoea and vomiting). The illness is generally mild and people usually recover fully within 2-3 days and there are no long term effects that result from being infected. Infection can occur at any age as immunity is not long lasting.

    Symptoms
    Nausea, vomiting, diarrhoea, and some stomach cramping. nausea. Sometimes people additionally will have a low-grade fever, chills, headache, muscle aches, and a general sense of tiredness. The illness is short lived and normally resolves within 2-3 days.

    Duration of Illness
    Symptoms usually begin 24 to 48 hours after ingestion of the virus, but can appear as early as 12 hours after exposure.
    There is no evidence that sick persons can become long-term carriers of the virus, but the virus can be in the stool and vomit of infected persons, from the day they start to feel ill to as long as 2 weeks after they feel better.

    Transmission

    Noroviruses are found in the stool or vomit of infected people. People can become infected with the virus in several ways, including:
    1. eating food or drinking liquids that are contaminated with norovirus by foodhandlers who have not washed their hands adequately
    2. touching surfaces or objects contaminated with norovirus, and then placing their hand in their mouth or eating before washing their hands
    3. having direct contact with another person who is infected and showing symptoms (for example, when caring for someone with illness, or sharing foods or eating utensils with someone who is ill)

    Treated
    Currently, there is no antiviral medication that works against Norovirus and there is no vaccine to prevent infection. Norovirus infection cannot be treated with antibiotics. This is because antibiotics work to fight bacteria and not viruses.

    Norovirus illness is usually brief in healthy individuals. When people are ill with vomiting and diarrhoea, they should drink plenty of fluids to prevent dehydration. Dehydration among young children, the elderly, the sick, can be common, and it is the most serious health effect that can result from Norovirus infection. By drinking oral rehydration fluids (ORF), juice, or water, people can reduce their chance of becoming dehydrated. Sports drinks do not replace the nutrients and minerals lost during this illness.

    Prevention
    The Trust follows stringent infection control measures including:
    a. Temporarily closing affected wards to new admissions;
    b. Putting in place extra intensive cleaning on wards;
    c. Cleaning affected areas with a detergent/bleach agent to kill the virus;
    d. Staff wear gloves and aprons to deal with those patients who are affected and change these between each patients;
    e. During an outbreak it is essential that staff, patients and visitors use soap and water for hand hygiene as this is the only known way of preventing the spread. Hand sanitising agents are not always effective against Norovirus.

    Sources:
    http://www.belfasttrust.hscni.net/hospitals/NorovirusWinterVomitingDiseaseFAQ.html
    http://www.health.state.mn.us/divs/idepc/diseases/norovirus/basics.html
    http://www.thetwoangles.com

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  • Home Remedies for Typhoid fever

    1. Cold Compresses
    One of the simplest home remedies for typhoid fever is applying cold compresses. This will help your body temperature come down effectively and quickly.

    2. Increase Fluid Intake
    Due to diarrhea and high fever, you may become dehydrated. Increasing your fluid intake may be an easy way to prevent this. In addition, it will encourage elimination of waste material and toxins as well as keep your body hydrated.

    3. Homemade ORS
    Fluid replacement or fluid resuscitation is essential to replenish fluid lost through diarrhea and prevent dehydration. You can do this with oral rehydration solution (ORS). ORS will reduce the intensity of typhoid symptoms and aid recovery.

    4. Apple Cider Vinegar
    Apple cider vinegar is energizing and a good remedy for typhoid fever. Its acidic property helps draw heat out of the skin, which in turn reduces high body temperature. Moreover, the minerals in apple cider vinegar replenish minerals lost due to diarrhea.

    5. Garlic
    The antimicrobial properties of garlic help fight off bacteria that cause typhoid fever. It will also boost your immune system. Moreover, it helps eliminate harmful toxins from the body and speed up recovery.

    6. Basil
    Basil is also one of the effective home remedies for typhoid fever. This herb contains antibacterial and antibiotic properties that can help eliminate the bacteria that cause the typhoid fever. Furthermore, it helps calm the stomach, bring down a fever and boost your immune system as well.

    7. Cloves
    One of the other helpful home remedies for typhoid fever is using cloves. The essential oils in cloves contain antibacterial agents, thus cloves can fight off the bacteria that cause typhoid fever. In addition, cloves also help ease diarrhea and vomiting as well, two typical symptoms of typhoid.

    8. Bananas
    Bananas can treat diarrhea and bring down the fever in people enduring typhoid. Especially, the pectin in bananas is a soluble fiber which helps absorb liquid in the intestines, thus decreasing diarrhea. Furthermore, the potassium present in bananas will help replace electrolytes lost during diarrhea and fever.

    9. Buttermilk
    Drinking buttermilk is another excellent herbal treatment for typhoid fever. It is easy on the stomach and aids recovery. It will also prevent dehydration.

    10. Eat High-Nutrition Foods
    It is very important to follow a special diet in order to provide your body proper nutrition. A healthy and good diet helps boost your immune system and balance your body’s electrolytes and fluids as well.

    Sources:
    http://vkool.com/home-remedies-for-typhoid/
    http://www.top10homeremedies.com/home-remedies/home-remedies-typhoid-fever.html/3
    http://www.haikudeck.com

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  • 14 Prevention tips for Cancer

    1. Don’t use tobacco.
    2. Protect yourself from the sun.
    3. Get regular medical care
    4. Get immunized(Hepatitis B, Human papillomavirus (HPV))
    5. Be as lean as possible without becoming underweight.
    6. Maintain a healthy weight and be physically active.
    7. Avoid sugary drinks, and limit consumption of high-calorie foods, especially those low in fiber and rich in fat or added sugar.
    8. Eat more of a variety of vegetables, fruits, whole grains, and legumes (such as beans).
    9. Limit consumption of red meats (including beef, pork, and lamb) and avoid processed meats.
    10. If you drink alcohol, limit your daily intake to two drinks for men and one drink for women.
    11. Limit consumption of salty foods and food processed with salt (sodium).
    12. Don’t use supplements to try to protect against cancer.
    13. It’s best for mothers to exclusively breastfeed their babies for up to six months and then add other liquids and foods.
    14. After treatment, cancer survivors should follow the recommendations for cancer prevention.

    Sources:
    http://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/cancer-prevention/art-20044816?pg=2
    http://www.webmd.com/cancer/news/20081028/10-lifestyle-tips-for-cancer-prevention

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  • 7 Best Foods to Heal and Soothe Sore Throat

    Sore throats can be the worst. It starts with that scratchy irritation, and before you know it you’re cringing with every painful swallow.  They can come from viral infections, bacterial infections, allergies, and even muscle strains. So unless you’re a superhero, there’s a good chance you’ve had one before. There are lot of medications in the market that can help to cure it, but eating the right foods can help the healing process faster. Here are some foods that can benefit your sore throat.

    1. Honey

    This sore throat remedy has been in rotation since ancient times and with good reason. Adding bee’s honey to warm water or tea is considered a steadfast treatment for a sore throat. Even better, you probably already have a jar kicking around in your kitchen. So add a dollop of honey to your mug with ginger and hot water and make your sore throat feel much better .

    2. Chicken Soup

    Chicken soup will always be on the list of foods that can cure sore throat, because of its antibiotic properties. It can relieve congestion, remove inflammation and protect you from further viruses. Adding other healthy ingredients in chicken soup like, ginger, turnips and carrots can give it a lot more health benefits.

    3. Gargling with Salt Water

    According to the American Cancer Society, rinsing your mouth on the regular with a salt and baking soda mixture (1 teaspoon baking soda and 1 teaspoon salt mixed in 1 quart water) will help prevent infections and help your throat feel better. Or you can gargle with salt water multiple times a day—try a mixture of 1/2 teaspoon and 1 cup warm water.

    4. Banana

    It’s important not to eat or drink acidic fruit when facing sore throats. It can cause more irritation and pain. Bananas are a perfect fruit for this. It is high in potassium, vitamin C, vitamin B6 and more. It is easy to swallow and digest.

    5. Oatmeal

    Making a hot bowl of oatmeal for sore throat can soothe the pain. Adding some honey and bananas can help in removing some of the irritation from sore throat. Oatmeal lowers bad cholesterol and is low in glucose. Making it a perfect pre workout meal.

    6. Boiled Carrots

    Carrots contain a lot of antibacterial properties that makes is a great food remedy. Carrots should be steamed or boiled before consumption for sore throat. Eating it raw can irritate and make your sore throat worse.

    7. Whole Wheat Pasta

    This contains vitamins B1, B2, B3, E, iron, zinc and fiber. This pasta is great for sore throat when served soft and hot. Accompanied by some low fat sauce, perfect.

    Source:

    Daily Heath Tips, Beauty Tips, Diet, Exercise, Home Remedies & More

    http://greatist.com/grow/sore-throat-remedies

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  • Body Pains You Shouldn’t Ignore

    Pain is your body’s way of telling you that something isn’t quite right. More often than not, you have some idea of what’s behind it. But when it comes on suddenly, lingers longer than usual, or just seems different, it calls for medical attention—and the sooner, the better. According to experts, all of the following pain conditions should be considered red flags.

    1. Pain or discomfort in the Chest
    Chest pain could be pneumonia or a heart attack. But be aware that heart conditions typically appear as discomfort, not pain. Symptoms like sharp aches between your shoulder blades, chest pain that doesn’t go away, varied shortness of breath, and any upper body pain that hasn’t occurred before can be dangerous. If you experience any of these symptoms,  you should call your doctor or emergency services immediately.

    2. Severe head pain
    Chances are, it’s a migraine. But if it isn’t accompanied by other migraine symptoms (such as a visual aura), sudden, severe head pain can signal a brain aneurysm. “A burst aneurysm can cause brain damage within minutes, so you need to get medical attention immediately,”

    3. A throbbing tooth
    It’s likely that the tooth’s nerve has become damaged, probably because the surrounding pearly white enamel is cracked or rotting away. Unless you get it patched up quickly, bacteria in your mouth can invade the nerve. And you definitely don’t want that breeding colony to spread throughout your body. If your tooth is already infected, you’ll require a root canal, in which the tooth’s bacteria-laden pulp is removed and replaced with plastic caulking material.

    4. Sharp pain in your side
    If you feel as if you’re being skewered in your right side, and you’re also nauseated and running a fever, you could have appendicitis. For women, another possibility is an ovarian cyst. Typically these fluid-filled sacs are harmless and disappear on their own. But if one twists or ruptures, it can cause terrible pain. In both cases, you’re looking at emergency surgery. If you don’t remove an inflamed appendix, it can burst. A twisted cyst also needs to be removed right away, as it can block blood flow to the ovary within hours.

    5. Abdominal discomfort with gas or bloating
    For the past month, you’ve felt gassy and bloated more days than not, and it takes fewer slices of pizza to fill you up than it once did. If the symptoms are new, the worst-case scenario is ovarian cancer. In 2007, the Gynecologic Cancer Foundation released the first national consensus on early symptoms of this form of cancer: bloating, pelvic or abdominalpain, and difficulty eating. If you start experiencing them almost daily for more than two or three weeks, consider it a red flag. Schedule an appointment with your ob-gyn to discuss your symptoms.

    6. Burning feet or legs
    In some people who don’t know they have diabetes, peripheral neuropathy could be one of the first signs. It’s a burning or pins-and-needles sensation in the feet or legs that can indicate nerve damage and is an indication that you may be diabetic.

    7. Calf Pain

    One of the lesser known dangers is deep vein thrombosis (DVT), a blood clot that can occur in the leg’s deep veins. It affects 2 million Americans a year, and it can be life-threatening. The danger is that a piece of the clot could break loose and cause pulmonary embolism [a clot in the lungs], which could be fatal, immobility due to prolonged bed rest or long-distance travel, pregnancy, and advanced age are among the risk factors. Sometimes there’s just swelling without pain. If you have swelling and pain in your calf muscles, see a doctor immediately.

    Sources

    http://www.webmd.com/heart-disease/features/

    http://www.prevention.com/health/health-concerns/pains-and-symptoms-can-indicate-serious-health-problems

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  • Tips to Stay Healthy This Winter

    While many people will be happily saying good-bye to a long, hot summer and welcoming the new season, just as many of us will be dreading the cooler weather arriving. Winter is often given a bad rap as it brings with it the cold & flu season and those cold, dark mornings. However, with a little effort there is no reason for our health to suffer during the colder months! There are a number of things we can do to help keep ourselves and our family just as healthy, happy and active during winter as we are during summer.

    1. Boost your diet

    Eating foods that are high in vitamin C will help keep your immune system strong, so include fruit and vegies such as lemons, kiwifruit, capsicum and broccoli in your weekly shop. If you’re struggling to get the recommended two serves of fruit and five serves of vegies each day, try juicing them. Nutritionists recommends making juices that consist of two-thirds vegetables and one-third fruit. A blend of carrot, beetroot, spinach and lemon is a stress-busting combination that will boost your immune system. Ensure your diet also includes plenty of lean meats, fish, poultry, low-fat dairy, legumes, wholegrains, nuts and seeds, and use lots of herbs and spices.

    2. Keep moving:

    While it’s a little harder to find the motivation to exercise when it is cold outside, remember that keeping active during winter is essential to support our health and wellbeing. Moving your exercise indoors during winter will help to keep you warm as well as fit and healthy. Be sure to spend time warming up before you start your exercise as it can take a little longer for your joints to loosen up in the cold weather.

    3. Eating well

    As winter sets in it can be tempting to start eating more of those warm comfort foods that are often high in fat, salt and sugar. Instead, find comfort in foods such as warming and nourishing soups and stews full of flavour and healthy vegetables. Be sure your diet includes winter fruit and vegetables packed with vitamins and minerals such as sweet potato, green leafy vegetables, beetroot, kiwi fruit, bananas, garlic and ginger. Ditching the exercise as well as the salads during winter can often lead to weight gain. While it may only be a small weight gain, it begins to add up as you get more and more winters under your belt! Although it’s tempting to hide behind those bulky winter clothes, by sticking to your healthy diet and exercise routine all year round, you’ll be much healthier in the long run.

    4. Proper Sleep

    Lack of sleep can have a serious effect on your immune system, making you more vulnerable to catching colds. Create a relaxing bedtime routine, such as listening to soft music or soaking in a warm bath. Avoid watching TV or using your computer just before bedtime and turn the lights down low an hour before you turn in for the night, as it will boost the release of melatonin in the brain. Also try to go to bed and get up at the same time every day, even on weekends.

    5. Skin health

    The cold weather can affect our skin and contribute to conditions such as dry, itchy skin, chill blains and eczema. This may be due to the reduced humidity, drinking less water than you would during summer or possibly due to reduced circulation which may decrease the flow of blood and nutrients to the skin. Using moisturisers daily may help to keep the skin moist and supple whilst supplements containing vitamin E or garlic help assist blood circulation. If any of your family suffers psoriasis or eczema, try taking fish oils. These provide omega-3 which can help manage these itchy skin conditions. And don’t forget the sunscreen, it is important to remember we can still get sunburn when the weather is cold!

    6. Keep cold virus away

    Although we can do a lot to support our health and immunity during winter it is not always possible to avoid catching a cold or flu. The viruses that cause colds are spread by sneezing, coughing and hand contact. Wash or sanitise your hands regularly and avoid close contact with someone who has a cold. Keep household surfaces clean as well as kids’ toys when someone in the family has a cold. If you are ill, be sure to drink plenty of fluids, including water, hot tea and soup. Avoid alcohol and caffeine and get plenty of sleep. Supplements such as vitamin C, zinc and echinacea may help relieve the symptoms and reduce the duration of a cold.

    7. Circulation

    During winter our hands and feet can often feel cold. Our hands and feet are at the extremities of our bodies which means they are the furthest from the heart which is pumping blood around our body to help keep us warm.  Keep moving with gentle exercise to help improve circulation to the extremities of the body and don’t forget your socks and gloves! If you can’t seem to keep your hands warm (and it’s not bothering you excessively) take solace in the old saying “Cold hands, warm heart”!

    8. Stay hydrated

    Don’t forget to keep drinking water! As the weather cools down and our thirst decreases it is easy to forget to drink enough water. You still need to aim for about two litres/day of water during winter as it is essential for our body to function. If you struggle with plain water (like we do sometimes) try herbal tea. There are so many flavours available now that you’re sure to find some you enjoy.

     

    Sources:

    http://www.bodyandsoul.com.au/health/health+advice/

    Homepage

    http://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

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  • 18 Ways to Build Healthy Bones

    1. Know your family history
    As with many medical conditions, family history is a key indicator of bone health. Those with a parent or sibling who has or had osteoporosis are more likely to develop it. “So, how’s your bone density, Grandma?” might seem like an awkward question at Thanksgiving dinner, but ask anyway before she passes the gravy.

    2. Boost calcium consumption
    When most people think bones, they think calcium. This mineral is essential for the proper development of teeth and bones. (Not to mention it’s a huge helper in proper muscle function, nerve signaling, hormone secretion, and blood pressure.)

    3. Don’t forget the vitamin D
    Where there’s calcium, there must be vitamin D: the two work together to help the body absorb bone-boosting calcium. Boost vitamin D consumption by munching on shrimp, fortified foods like cereal and orange juice, sardines, eggs (in the yolks) and tuna, or opt for a vitamin D supplement. Greatist Expert Eugene Babenko suggests getting your vitamin D (specifically vitamin D3) levels checked at your next doctor’s appointment, and to discuss the use of supplements with your doctor.

    4. Boost bone density with vitamin K
    Vitamin K is mostly known for helping out with blood clotting, but it also helps the body make proteins for healthy bones. However, the exact way vitamin K contributes to bone health is unclear. Two studies on young girls showed that vitamin K had different effects: one showed that vitamin K slowed bone turnover, but it didn’t have any effect on bone mineral density, while the other found the reverse.

    5. Pump up the potassium
    Potassium isn’t necessarily known for aiding bone health: it’s a mineral that helps nerves and muscles communicate and also helps cells remove waste. But it turns out potassium may neutralize acids that remove calcium from the body.

    6. Make exercise a priority Seriously
    Regular exercise is key to keep a number of health issues at bay, and bone health is no exception. In fact, living a sedentary lifestyle is considered a risk factor for osteoporosis. One study comparing bone density in college women with various body weights and activity levels found that athletes with low body weight had the highest bone density of any group in the study, showing exercise (and low body weight) can have a positive effect on bone density.

    7. Consume less caffeine
    Caffeine does have some health benefits, but unfortunately not for our bones. Too much of it can interfere with the body’s ability to absorb calcium. One study showed that drinking more than two cups of coffee per day accelerated bone loss in subjects who also didn’t consume enough calcium. Another study (albeit on elderly women) showed that more than 18 ounces of coffee per day can accelerate bone loss by negatively interacting with vitamin D. So enjoy the java, but keep it in moderation and consume enough calcium, too.

    8. Cool it on the booze
    But like caffeine, there’s no need to quit entirely. While heavy alcohol consumption can cause bone loss (because it interferes with vitamin D doing its job), moderate consumption (that’s one drink per day for women, two per day for men) is fine — and recent studies actually show it may help slow bone loss. Bottoms up!

    9. Quit smoking
    Here’s yet another reason to lose the cigarettes: multiple studies have shown that smoking can prevent the body from efficiently absorbing calcium, decreasing bone mass.

    10. Don’t be an astronaut
    Not to kill any childhood dreams, but because of those hours and hours of weightlessness and low-calcium diets, astronauts often suffer from space-induced osteoporosis. Space-anything sounds kind of awesome, but space bones definitely aren’t: astronauts can lose up to 1% to 2% of their bone mass per month on a mission! For those who simply must visit the moon, there is a possible solution: two studies have found that vitamin K can help build back astronauts’ lost bone — more than calcium and vitamin D.

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    11. Yogurt
    Most people get their vitamin D through exposure to sunlight, but certain foods, like yogurt, are fortified with vitamin D.

    12. Milk
    There’s a reason milk is the poster child for calcium. Eight ounces of fat-free milk will cost you 90 calories, but provide you with 30% of your daily dose of calcium. Choose a brand fortified with vitamin D to get double the benefits.

    13. Cheese
    Just because cheese is full of calcium doesn’t mean you need to eat it in excess (packing on the pounds won’t help your joints!). Just 1.5 ounces (think a set of dice) of cheddar cheese contains more than 30% of your daily value of calcium, so enjoy in moderation.

    14. Sardines
    These tiny fish, often found in cans, have surprisingly high levels of both vitamin D and calcium. Though they may look a bit odd, they have a savory taste that can be delicious in pastas and salads.

    15. Eggs
    Though eggs only contain 6% of your daily vitamin D, they’re a quick and easy way to get it. Just don’t opt for egg whites—they may cut calories, but the vitamin D is in the yolk.

    16. Salmon
    Salmon is known for having plenty of heart-healthy omega-3 fatty acids, but a 3-ounce piece of sockeye salmon contains more than 100% of your vitamin D. So eat up for your heart and your bones.

    17. Spinach
    Don’t eat dairy products? Spinach will be your new favorite way to get calcium. One cup of cooked spinach contains almost 25% of your daily calcium, plus fiber, iron, and vitamin A.

    18. Orange juice
    A glass of fresh-squeezed OJ doesn’t have calcium or vitamin D, but it’s often fortified to contain these nutrients. Try Tropicana’s Calcium + Vitamin D to get a boost of these essentials.

    Sources
    http://www.health.com/health/gallery/0,,20365458_12,00.html

    10 Ways to Build Healthy Bones (and Keep Them Strong)


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