• Diet and Fitness
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    5 Surprising Benefits of Vegetables

    1. Vitamins and Antioxidants
    One of the main health benefits of vegetables is their high nutrient content. Vegetables are loaded with vitamins and minerals that contribute to growth and the maintenance of good health. For example, the U.S. Department of Agriculture notes that many vegetables are high in potassium, which is important for healthy blood pressure. Various vitamins, such as C and A, help keep eyes, skin, teeth and gums healthy, fight infection and promote wound healing. Perhaps most importantly, vegetables are rich in a particular group of nutrients called antioxidants, which fight cellular damage and help prevent heart disease, cancer, Parkinson’s disease, atherosclerosis, heart attack and Alzheimer’s disease, says the Linus Pauling Institute.

    2. They create a youthful glow
    Want younger-looking skin? Vegetables prevent unwanted signs of aging and keep skin young and supple thanks to phytonutrients, vitamin C and high water content. Many vegetables are 85% to 95% water, which helps hydrate the skin and reduce wrinkles. And phytonutrients, found in all vegetables, can guard against premature aging by preventing cell damage from stress, the sun, pollution and other environmental toxins. Vitamin C aids in collagen formation, according to studies.

    3. Fiber
    Another substantial benefit of vegetables is dietary fiber. Fiber is an important nutrient found only in plant foods. As part of a healthy diet, fiber helps scour bad cholesterol out of your arteries, thus lowering your risk of heart disease, says the USDA. Fiber also keeps your digestive system running smoothly, helps control your blood sugar levels and may help prevent cancer.

    4. Diet-friendly Characteristics
    Vegetables are also a boon to dieters. Because they are generally low in fat and calories, you can eat a lot of them without gaining weight. If you substitute vegetables for other, higher-calorie foods in your diet, you’ll slash your calorie and fat intake, making weight management easier. The fiber in vegetables also helps you manage your weight. Fiber makes you feel fuller for a longer period, helping you eat less overall and aiding with weight loss or maintenance.

    5. They protect your bones
    Most people think of dairy foods as the bone protectors, thanks to their high calcium and vitamin D content. But some vegetables also have these same nutrients in addition to bone-building vitamin K, magnesium, potassium and prebiotic fiber.

    Sources
    http://edition.cnn.com/2014/06/19/health/benefits-of-vegetables/
    http://www.livestrong.com/article/505412-why-are-vegetables-important-to-the-human-body/
    http://www.newhealthguide.org

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    16 Tips to Cure fever at Home

    1. Drink lots of water
    Aim to drink at least eight ounces of water every two hours. Your body can quickly lose moisture and get dehydrated by sweating or sneezing caused by illnesses, such as colds and flu, that are often associated with a fever. Dehydration can cause your temperature to rise and often leads to headaches, dizziness, muscle cramps, low blood pressure, and seizures.

    2. Wear comfortable clothing
    Wear loose, comfortable clothes when you have a fever to help your body relax and improve air circulation to help you stay cool. Remove excess clothing or blankets that can trap heat and make a fever last longer.Try one layer of lightweight clothing, and one lightweight blanket or sheet for sleep.

    3. Lower the room temperature
    High temperatures can make a fever last longer and cause excessive sweating that can lead to dehydration. The room temperature should ideally be 73–77℉.[12] If the room is hot or stuffy, a fan may help.

    4. Get plenty of rest
    Getting enough rest helps your body heal faster by strengthening the immune system. Avoid moving around too much. Take some time off work to get even more sleep than you usually do if possible.

    5. Take a fever-reducing medication
    If the fever is very high or causing you serious discomfort, you can take a fever-reducing medication. Several medicines target fevers: acetaminophen, ibuprofen, and aspirin, for instance. Take these over-the-counter medications as the label suggests to help bring down your fever.

    6. Take a warm shower
    A warm shower or bath that lasts for 5-10 minutes can help stimulate sweat that keeps your body cool, soothe sore muscles, and decongest sinuses that may be blocked due to a cold. Make sure the water is not too hot to avoid increasing your core temperature, which may cause the fever to last longer.

    7. Sponge down
    If a bath doesn’t sound too appealing, use a moist towel instead. Soak small towels in lukewarm water and dab them on your forehead or under your arms. This stimulates sweat that helps keep your body cool, improves blood circulation and can reduce nasal congestion caused by a cold or flu.

    8. Keep your nose clear
    If your fever is caused by a cold or flu, it’s important to keep your nose clear to breathe comfortably. Difficult breathing can increase your fever. Don’t blow your nose too hard, as the pressure can give you an earache on top of the cold. Be sure to blow gently and only as often as necessary.

    9. Stay indoors
    Unless you’re already outdoors when your fever comes on, it is best to curl up and rest indoors where the air is dry and the temperature won’t change much. If you must be outdoors while suffering from your fever, stay in the shade and limit activity.

    10. Avoid smoking
    In addition to the risks of lung cancer and other respiratory diseases, smoking also suppresses the body’s immune system.[21] Smoking thus requires the body to fight harder against viruses and bacteria, which increases body temperature. It is best to avoid exposure to cigarette smoke, nicotine, and other tobacco products until your fever has reduced.

    Beside this, you can also use natural ways as

    11. Coriander tea
    Coriander seeds contain vitamins and phytonutrients which help boost your immune system. In addition to this, the presence of antibiotic compounds and potent volatile oils, coriander acts as an effective natural aid to combat a viral infection.

    12. Dill seeds decoction
    In addition to strengthening the immune system and relaxing the body, dill seeds are also useful in reducing the body temperature. Due to the presence of flavonoids and monoterpenes, dill seed decoction acts as powerful antimicrobial agent to relieve viral fever.

    13. Tulsi leaves
    One of the most effective and widely used natural remedies to help relieve the symptoms of viral fever is tulsi leaves. The anti-bacterial, germicidal, anti-biotic and fungicidal properties make tulsi leaves a potent remedy for a viral fever. Apart from this, you can also try these natural aids to improve your immunity.

    14. Rice starch
    A common home remedy used since ancient times to treat viral fever naturally is rice starch (known as kanji in Hindi). This traditional remedy acts as a diuretic agent that increases urination and boosts the immune system. It also acts as a natural nourishing drink, especially for children and older people suffering from viral fever.

    15. Dry ginger mixture
    Ginger is a powerhouse of health benefits and contains compounds that show anti-inflammatory, antioxidant and analgesic properties to ease the symptoms of viral fever. Hence, people suffering from viral fever are recommended to consume dry ginger with some honey to help relieve the discomfort associated with viral fever.

    16. Fenugreek water
    A readily available ingredient in the kitchen, fenugreek seeds are a reservoir of medicinal compounds like diosgenin, saponins and alkaloids. Apart from these, fenugreek also contains various compounds that help reduce fever and other symptoms associated with viral infection. Additionally, you can use fenugreek or methi for various health comlications, here’s a complete guide to use it.

    Sources
    http://www.thehealthsite.com/diseases-conditions/viral-fever-treatment-home-remedies-that-can-help/
    http://www.wikihow.com/Cure-a-Fever-at-Home

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    18 Tips to Prevent Asthma

    Habits
    1. Avoid asthma triggers
    Everyone’s asthma triggers are different. Some people’s asthma is triggered by exposure to pet hair or fur; others by pollens, and others by non-allergic irritants, such as perfumes. Some women notice that their asthma is worst just before their monthly period.

    2. Stop smoking
    Stopping smoking is the best way to help yourself if you have asthma, according to Dr Mike Thomas from Asthma UK. “Smoke acts as an irritant and can trigger asthma attacks,” says Dr Thomas. “It makes inhaled medicine less effective. As a result, you’re likely to need to take bigger doses of inhaled steroid medication.

    3. Regular exercise helps
    Although exercise or physical activity can trigger an asthma attack, it shouldn’t happen once you have the appropriate treatment, such as inhalers. “People with asthma should take regular exercise. It’s the healthy thing to do,” Dr Thomas says. “Walking, swimming and cycling are all activities you can do if you have asthma. A lot of top sportsmen and women have asthma.” (Note that scuba divers need to have special medicals before they can dive)

    4. Be in control
    “It’s good for people with asthma to be in control of their condition,” says Dr Thomas. “Form a partnership with your GP or asthma nurse. Make sure that you understand your condition, and that you have a personal action plan. Know what to do when things change.

    5. Take care in cold weather
    Cold air is a major trigger of asthma symptoms, such as wheezing and shortness of breath. Be especially careful in winter. Stay indoors on very cold, windy days. If you go out, wear a scarf over your nose and mouth. Be extra careful about taking your regular medications. Keep rescue inhalers close by and in a warm place.

    6. Eat healthily
    Eating a healthy diet with plenty of fresh fruit and vegetables and few additives may help with asthma in the long term. It also helps if you stay trim. “Obesity has an adverse impact on asthma, so people with asthma should try to stay a healthy weight,” says Dr Thomas.

    7. Get your jabs
    If you take inhaled or oral steroids to control your asthma, you need flu and pneumonia vaccinations to reduce your chances of a serious respiratory illness.
    The flu and pneumonia jabs are available free from your GP.

    8. Check your painkillers
    If you have asthma and you take aspirin or other painkillers, there’s a very small chance that you’ll have a bad reaction to the medication. If this happens, stop taking the aspirin and seek advice from your doctor.

    Home Remedies
    9. Honey
    Honey is a natural healing agent and also has mild anti inflammatory and antibacterial properties that help in removing the bacteria causing the cough and also in preventing the inflammation that causes the asthma wheezing to be triggered.

    10. Flax Seeds
    A natural anti inflammatory agent and also rich in omega 3 fatty acids, intake of flax oil is known to reduce asthma wheezing and also prevent the occurrence of the symptoms on a regular basis.

    11. Garlic
    This medicinal bulb can be used for treating a number of diseases like asthma wheezing and also bacterial infections like cough, which too can cause mucous build up in the bronchial tubes and cause asthma wheezing. Take 3-4 cloves of garlic every day if you have asthma. If the smell is bothering you, you can make an infusion by crushing garlic cloves and boiling with a cup of water.

    12. Camphor And Mustard
    Mustard oil is known to break down mucous build up inside the airways and offer relief from asthma wheezing. Mixing it with camphor will help in increasing the effectiveness of the home remedy. Take some mustard oil and warm it slightly. Add some camphor powder and mix well.

    13. Coffee
    Hot black coffee may not be a good choice when you take into account the caffeine content and its stimulant properties. However, for asthma wheezing, a hot cup of coffee can actually help in reducing the symptoms. The hot beverage will help in melting the obstructive phlegm and the caffeine that is present in coffee helps in reducing the inflammation and opening up the air passages, thereby easing the difficulty in breathing.

    14. Ginkgo Biloba
    Ginkgo biloba is a Chinese herb that has been used for many centuries for treating asthma wheezing and bronchitis and also for increasing the function of the lungs.

    15. Turmeric
    Having antioxidant and anti inflammatory properties, turmeric too is a wonderful remedy for treating asthma wheezing. Take half a teaspoon of freshly ground powder of turmeric and add it to a glass of warm water. Drink this every day for asthma wheezing to come down. With continuous intake, the symptoms too will be reduced and the patient will have better control of asthma. It is the curcumin that is present in turmeric that has anti inflammatory properties.

    16. Lemon Juice
    The juice of lemon when taken every day will keep the mucous under control and prevent the clogging of the airways that cause asthma wheezing.

    17. Steam Therapy
    Steaming is the most effective way of removing the thickened phlegm from your airways. You can use a pot full of boiling water for this purpose. Cover your head and the pot with a thick cloth and inhale the fumes through your nose and mouth at least for fifteen minutes every session.

    18. Eucalyptus Oil
    Eucalyptus oil is known to open the blocked air passages and offer instant relief from asthma wheezing. Take a few drops of eucalyptus oil and add to the pot of boiling water which you use for steam inhalation. Inhale the fumes for instant relief. When you sleep, eucalyptus oil can be sprayed on your pillow or a handkerchief and kept near your nose. This will ensure that the air passages are clear and the asthma wheezing is under control.

    Sources
    http://www.findhomeremedy.com/home-remedies-for-asthma-wheezing/
    http://www.nhs.uk/Livewell/asthma/Pages/Livingwithasthma.aspx

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    15 Tips for Day and Night Cough relief

    1. Try an expectorant.
    Over-the-counter (OTC) cough medications with an expectorant such as guaifenesin work by clearing the mucus and other secretions of a productive cough so that you can breathe easier.

    2. Take a cough suppressant.
    OTC cough remedies often contain dextromethorphan, which may provide temporary relief from a dry, hacking cough.

    3. Sip green tea.
    Hot, soothing tea has been a cough remedy for hundreds of years. Antioxidant-rich green tea may also help reduce upper respiratory infection symptoms. Add honey for an extra boost (see nighttime tips, below).

    4. Stay hydrated.
    Getting enough fluids is always a good idea, and even more so when you have a cold, as staying hydrated helps to thin mucus and make coughs more productive, and helps fight infection. Water is ideal, but soothing chicken soup counts, too.

    5. Suck on lozenges.
    These cough drops are good for soothing a scratchy, dry throat and reducing the urge to cough. No lozenges? A hard candy also provides moisture and can help relieve a dry cough.

    6. Have some honey.
    Honey has been used as a home cough remedy for ages, and a recent study showed that giving honey to children reduced their coughing at night. In fact, honey worked as well as medications containing dextromethorphan. However, honey isn’t suggested for children younger than 1 year because of possible impurities and the risk of infant botulism.

    7. Elevate your head while you rest.
    Sleeping with your head elevated can reduce coughing from post-nasal drip. Sleeping this way also helps alleviate GERD (gastroesophageal reflux disease), which can cause coughing.

    8. Apply vapor rub.
    The same menthol-scented balm your mother or grandmother rubbed on your chest when you were a kid can help clear nasal passages, which can help relieve nighttime coughing. It still works great on your kids as well.

    9. Switch to a nighttime cough formula.
    These versions of both expectorants and cough suppressants include an antihistamine, which would make you drowsy at work — taken at night, however, they will help you stop coughing to get the sleep you need to feel better in the morning.

    10. Use steam cautiously.
    Dry airways can make your cough worse. You may find relief from taking a shower or bath before bed — or just sitting in a steamy bathroom. Edelman has one caution: “If you have asthma, steam can actually make a cough worse.”

    11. Watch the humidity.
    Humidifiers can help coughs if the air is dry. But too much moisture in your bedroom can keep you coughing, too. Dust mites and mold — both common allergens — thrive in damp air. Edelman suggests that you keep humidity levels at 40% to 50%. To measure humidity, pick up an inexpensive device — a hygrometer — at your hardware store.

    12. Prepare your bedside.
    In case you start coughing in the night, have everything you need by your bed — a glass of water, cough medicine or drops, and anything else that seems to help. The sooner you can stop a coughing fit, the better. Continually coughing irritates your airways, which can make your nighttime problem last longer.

    13. Keep bedding clean.
    If you have a cough and are prone to allergies, focus on your bed. Dust mites — tiny creatures that eat dead flakes of skin and lurk in bedding — are a common allergy trigger. To get rid of them, each week wash all your bedding in hot water, Edelman says.

    14. Consider medicine.
    Over-the-counter cough medicines can help in two ways. An expectorant can help loosen mucus. A cough suppressant blocks the cough reflex and reduces the urge to cough. Look carefully at the label to make sure you get the medicine that’s right for your cough. Ask your pharmacist or doctor if you’re not sure.

    15. See your doctor.
    If you’ve had a nighttime cough for longer than 7 days, it’s time to check in with your doctor. It may take some time, but together, you and your doctor can figure out the cause — and make your nights peaceful again.

    Sources
    http://www.webmd.com/cold-and-flu/features/nighttime-relief
    http://www.everydayhealth.com/hs/cold-and-flu-relief/cough-relief/

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    12 Simple Ways to Prevent Common Cold

    1. Wash your hands often.
    This is probably the single best measure to prevent transmission of colds. Especially after shopping, going to the gym, or spending time in public places, hand washing is critical. Frequent hand washing can destroy viruses that you have acquired from touching surfaces used by other people. You can also carry a small tube of hand sanitizer or sanitizing hand wipes when visiting public places. Teach your children the importance of hand washing too.

    2. Avoid touching your face
    Avoid touching your face, especially the nose, mouth, and eye areas, if you are around someone with a cold or have been touching surfaces in a public area.

    3. Go to bed
    As if getting enough sleep on a normal basis isnt hard enough, you need more zs when youre feeling under the weather. When youre tired, your body isnt fighting as hard, so Mengel suggests getting 8 to 10 hours a night.

    4. Get your shot
    Last years flu-shot shortages are, well, last years shortages, says Jeff Robertson, MD, and chief medical officer for health insurer Regence. Finding flu shots should be easier this year, but you should get one early.

    5. Build up with healthy food
    You may think its hard to eat healthy on a regular basis, but eating plenty of fresh fruits and vegetables supports your immune system, Robertson says. And thats a lot easier than fighting off the flu.

    6. Work out
    Get those sweats on and exercise, says Ann G. Kulze, MD, CEO and founder of Dr. Ann and Just Wellness. Working out regularly enhances immune function, she explains.

    7. Stay away
    Keep your distance from people displaying symptoms like sneezing and coughing. While that strategy may seem obvious, it applies to more than just strangers and colleagues. Stay away from sick friends and family when possible, Robertson says.

    8. Don’t smoke.
    Cigarette smoke can irritate the airways and increase susceptibility to colds and other infections. Even exposure to passive smoke can make you (or your children) more vulnerable to colds.

    9. Use disposable items if someone in your family is infected.
    Disposable cups can be thrown away after each use and prevent accidental spread of the virus from sharing of cups or glasses. This is particularly important if you have young children who may try to drink from others’ cups.

    10. Keep household surfaces clean.
    Door knobs, drawer pulls, keyboards, light switches, telephones, remote controls, countertops, and sinks can all harbor viruses for hours after their use by an infected person. Wipe these surfaces frequently with soap and water or a disinfectant solution.

    11. Use paper towels in the kitchen and bathroom for hand washing.
    Germs can live for several hours on cloth towels. Alternatively, have separate towels for each family member and provide a clean one for guests

    12. Control stress.
    Studies have shown that people experiencing emotional stress have weakened immune systems and are more likely to catch a cold than their calmer counterparts.

     

    Sources
    http://www.medicinenet.com/script/main/art.asp?articlekey=53472
    http://www.health.com/health/condition-article/0,,20250939,00.html
    www.bbc.co.uk

     

     

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    10 Best Ways To Prevent Depression

    1. Avoid Junk Food, Fast Food, And Processed Food
    It may or may not be surprising, but junk food has actually been linked to depression. In fact, according to one study published in the journal Public Health Nutrition, both junk food and fast food (if there is really a difference) consumption sparks depression. The researchers found that those consuming fast food are 51 percent more likely to be depressed than those consuming very little or none of the health-compromising food. The study concludes with: “Fast-food and commercial baked goods consumption may have a detrimental effect on depression risk”.
    2. Expose Yourself To More Sunlight, Up Vitamin D3 Intake
    You’ve probably heard it before: if you’re feeling depressed, get some mood-uplifting sun exposure. Well, this advice actually holds true for multiple reasons. There are a multitude of studies that have found an association between vitamin D deficiency and an increased risk of depression. Further, increasing vitamin D was found to reduce depression risk specifically.

    3. Don’t Drink Diet Soda
    Similar to findings linking processed foods with depression, research has also found a link between diet soda consumption and depression. A recent study by the National Institutes of Health found that 31% of individuals consuming 4+ daily servings of artificially sweetened soda, iced tea, or fruit drinks had been diagnosed with depression. This compares to 22% of regular soda drinkers reporting a diagnosis of depression. Further, those drinking 4 or more cups of coffee per day were 10% less likely to suffer from depression than non-coffee drinkers.

    4. Consider Throwing Away The Antidepressants
    Some individuals taking antidepressants view the medication as a life-saver, but these pharmaceuticals often have no positive effect. In fact, research has shown that a simple placebo can match antidepressants. A Harvard Medical School lecturer and Associate Director of the Program in Placebo Studies at Harvard was recently featured in a CBS 60 Minutes new program showing that anti-depressants are uselss for mild to moderately depressed patients. A placebo is almost always nearly as effective. The best part? No negative side-effects.

    5. Stop Ingesting So Much Fluoride
    Seeing as fluoride can lower IQ, cause cancer, damage the thyroid and pineal gland, and even up heart disease risk, is it any surprise that the toxic chemical can cause depression?

    6. Get enough sleep.
    There’s nothing like tossing and turning all night to put you in a bad mood, but sleep disturbances may go further than that. According to researchers, disturbances in circadian rhythms have been linked to depression, and resynchronizing circadian rhythms using melatonin supplements or light therapy may actually have antidepressant effects.

    7. Exercise.
    You’ve probably heard this before, but listen up: Exercise is incredibly valuable, not only for general health, but for its mood-boosting effects, too. You don’t need to run a marathon to reap the benefits of exercise. In a recent study, researchers had depressed patients pedal a stationary bike, measuring their subjective symptoms and cortisol (stress hormone) levels before and afterwards. They found that after just 15 minutes of exercise, both the patients’ symptoms of depression and cortisol levels were significantly reduced.

    8. Regulate your blood sugar.
    Have you ever eaten a sugary snack, only to find yourself starving and miserable an hour later? What goes up must come down, and a blood sugar spike followed by a crash is a one-way ticket to a lousy mood. But according to one study, sugar may have a bigger role to play in depression than originally thought. Researchers analyzed data from six countries and found a highly significant correlation between sugar consumption and depression rates.

    9. Eat healthy fats.
    Are you getting enough fish in your diet? Researchers have found that eating omega-3 polyunsaturated fatty acids (like those found in salmon, trout and sardines) reduces symptoms of depression. Flaxseeds and walnuts are also great sources of omega-3s.

    10. Find passion in life.
    Even if you’re eating healthy, getting enough sleep and doing your exercise, nothing will boost your mood like having a sense of purpose. According to Blue Zones, people who have a sense of purpose live up to seven years longer than those who don’t.

    Sources
    http://www.mindbodygreen.com/0-12914/the-5-best-ways-to-prevent-depression-naturally.html
    http://naturalsociety.com/5-natural-solutions-avoiding-treating-depression/
    www.huffingtonpost.co.uk

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    12 Home remedies for Constipation

    Constipation is a very common digestive disorder that affects people of all ages. Constipation causes difficulty passing stools and may even lead a person to strain too much to empty the excessively hard stools.

    Other symptoms are bloated abdomen, abnormally small or large stools, acidity, loss of appetite, bad breath, headache, depression, acne, and mouth ulcer.

    Some of the main causes of constipation are poor diet, insufficient water intake, irregular defecation habit, lack of physical activity, weakness of abdominal muscles, hemorrhoids, stress, intake of certain medications, and laxative abuse.

    1. Lemon juice
    It acts as a cleansing agent for the intestines, the salt content helps in quick and easy passage of stool. This juice also is a great way to detox your body. Here are more reasons to add lemons to your diet.

    2. Fennel
    Fennel seeds are useful in treating issues like indigestion, bloating, constipation and irritable bowel syndrome as they encourage smooth muscle movement in the digestive tract.

    3. Figs
    Figs are very high in fiber and act as a natural laxative. Those suffering from chronic constipation should include figs in their diet. For the treatment of constipation, both fresh and dried figs can be used. When fresh figs are available, eat them with their skin on. The skin contains most of the fiber and calcium.

    4. Castor Oil
    Being a stimulant laxative, castor oil stimulates the small and large intestines and improves the bowel movement. Simply swallow one to two teaspoons of castor oil on an empty stomach. To improve the taste, you can take it with a fruit juice. Within a few hours, you will notice a huge improvement in your condition. You must not repeat this remedy for a prolonged period as it can cause side effects.

    5. Honey
    Honey is highly beneficial in relieving constipation as it acts as a mild laxative. You can have it daily to prevent as well as treat constipation.

    6. Flax Seed
    Flax seed has many medicinal properties along with tons of fiber and omega-3 fatty acids. Also, flaxseed has a laxative property, which can be very useful in curing mild to very serious cases of constipation.

    7. Grapes
    Grapes contain insoluble fiber that helps produce regular bowel movements. Eat a small bowl of grapes or half a glass of fresh grape juice daily.

    8. Spinach
    Spinach is really good for the digestive tract, especially when you are suffering from constipation. Raw spinach has various components that can cleanse, reconstruct and regenerate the whole intestinal tract.

    9. Molasses
    Molasses is one of the best natural laxatives to get your bowels moving. Eat one teaspoon of blackstrap molasses before going to bed. If you do not like the taste, you can mix it with milk, fruit juice or prune juice. If the problem persists, increase the dosage to one to two tablespoons.

    10. Water and Fiber
    Most often, the cause of constipation is lack of fiber in the diet. Fiber is a kind of material that binds to water in the intestine. This adds volume to the stool and the water softens the stool. It is essential to eat high-fiber foods like beans, potatoes, carrots, brown rice, prunes, wheat germ, fresh fruits, green leafy vegetables, all kinds of nuts, pumpkin seeds, sunflower seeds, broccoli, peas, and so on. You can also opt for fiber supplements.

    11. Triphala powder or churna
    This consists of three fruits – amla, haritaki (Chebulic Myrobalan) and vibhitaki (Bellirica Myrobalan). It is a great laxative and helps to regulate digestion and bowel movements.

    12. Oranges
    They are not only a great source of vitamin C but also have a large amount of fibre content. Eating two oranges every day, once in the morning and once in the evening can provide great relief from constipation.

    Sources
    http://www.top10homeremedies.com/home-remedies/home-remedies-for-constipation.html/1
    http://www.thehealthsite.com/diseases-conditions/top-10-home-remedies-for-constipation/

     

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    7 Home remedies for Cough

    1. A Spoonful of Honey
    Studies, such as one conducted at Penn State College of Medicine, have found that honey can work more efficiently to calm a cough than over-the-counter drugs. It is a rich demulcent, with a high viscosity and stickiness that does an incredible job of coating and soothing those irritated mucous membranes. Thanks to an enzyme added by bees when they harvest honey, it also has antibacterial properties as well, which may help shorten how long you have the cough if it is due to bacterial illness.

    2. Licorice Root Tea
    Licorice root is both an expectorant and demulcent, simultaneously soothing your airways while loosening and thinning mucous, easing congestion. It can also ease any inflammation that may be irritating your throat. Its main constituent, glycyrrhizin, is responsible for most of its effects. 30-50 times sweeter than sucrose (table sugar), it inhibits an enzyme 11beta-hydroxysteroid dehydrogenase (how would like you to write that on a name tag?) This enzyme regulates access of glucocorticoid (a steroid hormone) to steroid receptors, ultimately slowing the conversion of cortisol to cortisone. This increases the effect of cortisol and reducing inflammation. If you are on steroids, or have any problems with your kidneys, it is best to steer clear of licorice root.

    3. Use Vaporubs
    According to a study at the Penn State College of Medicine, children above 2 years of age had symptomatic relief and could sleep better after applying vaporubs. While the exact reason how vaporubs work remains a mystery, the ingredients such as menthol, camphor and eucalyptus may have a role in relieving congestion.

    4. Sleep With the Head Elevated
    In some persons, a productive cough results when mucus drips from the back of the nose into the throat. This tends to grow worse at night when the body posture is conducive for such dripping. Sleeping with the head at a higher position helps to reduce such drainage and many people find this position helps reduce coughing at night and improves sleep.

    5. Gargle Salt Water
    Also a popular remedy for sore throats, salt water can ease the discomfort caused by a cough the same way it helps a sore throat-through osmosis. When the concentration of salt is higher outside of the cells in your mucous membranes, water flows out of the cells to balance everything out. When water leaves the cells, swelling goes down, and discomfort is decreased. If you have a cough that happens to come along with inflamed tissue, this is a good route to take. It can also help dislodge any phlegm that’s hanging out and allow you to expel it easily.
    6. Ginger tea
     Chop ginger into fine pieces, add into a vessel containing one cup of water. Keep boiling the liquid till the volume reduces to half the original quantity. Strain the liquid, add one teaspoon of honey and drink when warm to give a soothing effect against cough. How does it work? Dr Eccles, Director of Common Cold Centre at the Cardiff University, told netdoctor.co.uk that ginger seems to work by ‘promoting salivation and mucus secretion and will help relieve cough symptoms’.

    7. Ginger and tulsi
     Ginger in combination with tulsi is also an effective remedy for cough. Crush about 10 leaves of tulsi, mix with juice extracted from a small ginger piece. Add in an equal quantity of honey and mix; swallow about a single teaspoon of this about thrice a day to get relief from cough. Read more about the medicinal properties of tulsi or holy basil. People who don’t mind the strong spicy flavour of pepper can also add some black pepper powder and turmeric into a mixture of ginger juice with honey. When this paste is slowly licked for 10 to 15 minutes thrice a day, it helps reduce congestion in the throat and reduces cough. A simple ginger tea is easy to prepare by boiling ginger with water; then add tea leaves or tea powder, drop in some tulsi leaves and pepper powder, strain and drink for relief from cough.
    Sources
    http://www.thehealthsite.com/diseases-conditions/how-to-get-instant-relief-from-cough/
    http://everydayroots.com/cough-remedies

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  • Diet and Fitness Health Tips
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    13 Strange health tips

    1. Call your mom to beat stress
    Mom might not be the first person you think of if you want to decrease your anxiety and stress. But while she might nag you from time to time, she also might be the best person to call if you need a little TLC. A study published in Proceedings B by researchers from the University of Wisconsin Madison put a group of girls ages 7-12 through a stressful task and then divided them into three groups: one group had 15 minutes in person with their mothers, another group called their moms and the last group watched a film. Researchers found that levels of oxytocin—the hormone linked to emotional bonding—were increased in both the groups that had physical contact with their moms and those that just talked to Mom on the phone. The researchers also saw that the levels of the stress hormone cortisol decreased in both the groups that talked to Mom

    2. Get plenty of quality, restful sleep.
    Most adults need a minimum of 7-8 hours of sleep but some feel rested on as few as 6 hours while others will require 9 hours. The number of hours is important but not as critical as the time you go to bed. Every hour of sleep before 12 midnight is worth twice that of each hour past midnight. You will feel a big difference if you sleep from 10 pm to 6 am versus if you sleep from 12 am to 8 am.

    3. Boost your energy with a glass of water
    Water is nature’s magic elixir. It improves your oral health, promotes weight loss and energizes you. Ordinary water, researchers at Vanderbilt University Medical Center found, raises alertness. The scientists discovered that water increases sympathetic nervous system (SNS) activity. SNS is responsible for activating the body’s responses under stress, raising blood pressure, energy use and alertness. Next time you need an energy boost, skip the caffeine and turn on the tap.

    4. Engage in some kind of exercise or movement based activity that gets your heart pumping.
    Cardiovascular exercise as well as strength training of any kind is a necessary factor in maintaining health as it keeps the body strong, fit and flexible to take on any challenges you throw at it. Aim for a grand total of 30 minutes minimum of exercise each day, either in one bout or spread throughout the day.

    5. Eat your fruits and vegetables.
     Be creative, use variety and find a way to add these nutritional powerhouses into every meal. They are nutrient dense, minimalist on the calories and are full of flavor as well as fiber. Focus on the dark, leafy greens especially for heart health, digestive system fluidity and for plentiful energy.

    6. Find and eat an adequate amount of protein, leaving room for that protein source to fit into your lifestyle goals and physical needs.
     Decide for yourself if you need animal or non-animal sources of protein or both. Most active adults need about 45-60 grams of protein per day. This will change dependent on activity level as well as age itself. Picture one egg, that’s approximately 16 grams of protein. A half cup of beans, about 7 grams of protein.

    7. Maintain healthy interpersonal relationships.
    Healthy relationships will improve your quality of life in a big way. You will know that they are healthy if you feel encouraged, supported and loved as opposed to beaten down, exhausted or emotionally drained. Decide for yourself if someone or something should remain in your life and in what capacity it will be in.

    8. Have something to live for, something that helps you to feel alive, vital and a part of something bigger than yourself.
    This could be a career, volunteer work, your spirituality, your creativity, absolutely anything. You could be active in sports, games, in your family, whatever it takes for you to feel needed, special and valuable.

    9. Go to the doctor.
     Get regular check-ups. Just do it. Know what you’re dealing with and allow yourself to be proactive.

    10. Leave space for forgiveness, not only for others but also for yourself.
     The fastest way to let yourself become unhealthy or to feel not quite yourself is to allow feelings of sadness, anger, despair and pity. Let yourself be human, allow space for mistakes – yours and others and be strong enough to let go.

    11. Fill your fun quota every day to overflowing.
     Use that fun as a way to do something purely for yourself, to cut down on stress and create memories that you’ll look back on with fondness.

    12. Boost brain power with music
    To get you body in shape, you go to the gym. What should you do for your brain? Play an instrument! A study published in Nature Reviews Neuroscience pulled together data from around the world studying the effect of music on the brain. They found that musical training, or any interaction with music—including listening—improved the brain’s ability to handle communication. The research reviewed showed that children with musical training have better-than-average vocabulary and reading ability. Musical adults had more “neuroplasticity,” aiding their brains’ long-term ability to adapt and change.

    13. Improve your relationship to protect your heart
    Relationships aren’t always perfect, but if you constantly feel anxious or needy, you could be putting yourself at higher risk of cardiovascular problems. People who or felt like their loved ones could leave them may actually end up with a broken heart, says a new study by the American Psychological Association. Researchers found that participants in the study who had “attachment insecurity” were strongly associated with higher risk of stroke, high blood pressure, ulcers and heart attack. The researchers are now looking into the health benefits of salving those apprehensive feelings.

    Sources
    http://www.besthealthmag.ca/best-you/health/7-strange-but-true-health-tips?slide=7
    http://www.whatthebleepdoieat.com/blog/maintain-good-health/

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  • Health Tips
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    15 tips to be Happy

    1. Write out a short-list of the simple things that give you pleasure.

    Keep them in the front of your consciousness and make sure you engage with them at least a few times a week. As you do these things, stay present and mindful of the joy they bring you.

    For example, I love eating a fresh juicy nectarine on a summer’s afternoon, and meditating in the morning after a fresh brewed cup of tea, and taking a walk with my husband and window-shopping. What are some of your simple things?

    2. Get moving.

    Maybe you like the openness and relaxation you feel after a yoga class or the sweat and wild release of spinning. You may enjoy seeing your dog run happily in circles as you throw balls at the park.

    Whatever movement inspires you, do it and observe the happiness and freedom it brings. Also, take a short walk after having a meal. This not only helps with digestion, but also instantly relieves any heavy feelings.

    3. Eat light.

    Support your body/mind/spirit with simple meals three times a day. On retreat, we eat out of three small bowls, usually a grain, a soup and a vegetable. Eating light helps us to feel lighter and also increases concentration, digestion, energy levels, and productivity.

    As a practice of mindfulness, I put my eating utensil down between each bite and wait to pick it up again until the food is completely swallowed. It takes 20 minutes for our meal to be digested, so I know if I eat slowly for 20 minutes, I will feel completely satisfied without having to eat large portions.

    4. Take a cold shower.

    Waking up in the morning and taking a cold shower revives and wildly awakens the senses. Here are some benefits of cold showers:

    Improves circulation
    Relieves depression
    Keeps skin and hair healthy
    Increases testosterone and fertility
    Increases energy and well-being

    5. Talk less, and when you do talk have noble conversation.

    When you hang out with your friends and loved ones, learn to love the spaces in the conversation. Listen more to their tone as they share rather than thinking about how you are going to respond.

    Pay attention to what happens to your energy when you talk less, and how much happier you feel as you conserve more energy. Plus, you will love the simple intimacy of your relationships as you increase presence and heart-centered listening, freeing yourself of complications and unwanted dramas.

    6. Get 10 minutes of sun a day.

    With sunscreen, there are benefits to getting sun. Well-documented research shows there is a relationship between low vitamin D levels and poor health, such as frail bones, multiple sclerosis, and prostate cancer. We need vitamin D!

    Also, light hitting your skin, not just your eyes, helps reverse seasonal affective disorder. Here comes the sun! Let the sunshine in!

    7. Turn off the TV.

    Rather than watch TV, use your time more mindfully. Read, walk, meet friends, or join an evening group or class. Use your time to connect to others and yourself. Or jump in and do something different, spontaneous, and wild!

    8. Create.

    Even if you don’t consider yourself an artist there are so many ways to express creatively. Cook with a loved one, dance in your living room, sing in the car, journal without editing or crossing out, learn a new joke.

    Be happy, wild, and free as you express yourself more creatively!

    9. Enjoy nature.

    Find the nature that surrounds you—really see it. Observe yourself as you witness nature and appreciate its growth and timing.

    If you feel like things are going too slow, too fast, or you aren’t really sure of where you are going, remember there is a natural timing for everything, and all the roads are taking you to the right place at the right time.

    Ask yourself, “How can I compare nature’s experience to my life? How am I just like the wild flower that is growing on the path?”
    10. Know the simple truth.

    With enthusiasm and confidence, state what you know to be true about your authentic self. Ask yourself, “What is true about myself right now in this moment?”

    For example, I am enough, I am worthy, I am good, I am loved, I have what I need, or I am a success
    issues decrease your productivity and prevent you from accomplishing tasks and goal.

    11. Embrace a growth mindset.
    Stanford psychologist Carol Dweck argues that we have two-mindsets; “fixed” and “growth.” A fixed mindset “assumes that our character, intelligence, and creative ability are static.” A “growth mindset,” however, “thrives on challenge and sees failure not as evidence of unintelligence but as a heartening springboard for growth and for stretching our existing abilities.”

    12. Balance work and life.
    When work interferes with life, it can result in employees getting burned out and decreases base morale in the office. While this may not be an option for employees, it proves that everyone needs time away from the office. If you’re able to spend less time in the office by working remotely or having flexible hours, you should be able to be productive in both your personal and professional life.

    13. Don’t hold grudges.
    There is really no need to hold onto a grudge. It can mentally wear you out and makes you miserable. And, doesn’t life seem to go a whole lot smoother when you’re not angry?

    14. Stick it out.
    After years of studying both children and adults, psychologist Angela Duckworth found that one of the characteristics of successful individuals is having grit. During her TED talk Duckworth stated, “Grit is passion and perseverance for very long-term goals. Grit is having stamina. Grit is sticking with your future, day in, day out, not just for the week, not just for the month, but for years, and working really hard to make that future a reality. Grit is living life like it’s a marathon, not a sprint.”

    15. Live in the moment
    You can’t change the past and you have no control of the future. Live in the moment and enjoy what’s in front of you right here, right now. When you’re busy making too many plans, you’re causing stress that prevents you from enjoying the present.

     

    Sources
    http://www.entrepreneur.com/article/246500

    10 Simple Tips to Live Happy, Wild, and Free


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