Category: Health

There are certain things that we continue to ingest despite knowing how negatively they impact our lives and alcohol claims a superior position on the list. People find this prohibited drink extremely alluring because of the effects it has on the human body and mind. It is a mode of relaxation for many and can be considered somewhat harmless if consumed in moderation. However sadly, very few people keep moderation in mind when it comes to the boozy beverages.

A huge part of the modern society consumes alcohol in harmful amounts without really realizing the adverse effects it has on one\’s body and mind. It is common knowledge that too much alcohol consumption can cause nausea, vomiting, lack of judgment, head cramps and loss of consciousness, but these are only the tip of the iceberg. Other significant effects include injury, major diseases like liver and kidney damage which can ultimately lead to an untimely demise.

Although alcohol is never totally safe to consume for any adults, there is a standard limit set to keep the damage to a minimum. Most health guidelines recommend no more than two standard drinks on any given day, which is shocking considering the amount that most adults actually consume. In reality, a vast majority of people consume more than thrice the recommended level and lead themselves towards unintentional self-harm.

The long term harm of too much alcohol consumption is endless; it not only negatively affects your mind but also destroys your organs bit by bit. Drinking in huge amounts significantly increases your risk of having a stroke or develop dementia in the long term. However, they are quick to affect your heart by increasing your blood pressure, eventually leading to heart attack and permanent heart damage.

Drinking only double the amount of recommended amount initiates risk of liver cancer while long term heavy drinkers may also develop liver cirrhosis. Even if you are staying within the recommended limit, you still stand a chance to fall prey to stomach and bowel cancer, as well as bowel ulcers. Alcohol negatively affects a man\’s fertility by reducing their testosterone levels and sperm count while it causes menstrual problems in women.

Apart from all these deadly diseases, there is always a chance of you indulging in a drink too many and ultimately meeting a life-threatening accident. The short term uncertainty that comes with indulging in too much alcohol is way scarier than what might be the outcome in the long term. Therefore, drink wisely and work towards saving yourself and others in the process. You don\’t have to completely eliminate booze from your lifestyle but keep in mind not to let your indulgence be the cause of anybody\’s misfortune.

Originally Published by: stylereads.com

We have already heard many times that ginger is a kind of „superfood”. It contains a lot of fibers, vitamins, natural antibiotics and many more useful components that our body can make use of. But not everyone is fond of the taste of ginger, and we rarely use it in our foods. We have gathered 10 reasons why you should use this miracle vegetable every day.

Start With Ginger Tea

Ginger has a very strong and spicy taste itself, but it’s perfect with tea. It’s good for energizing in the morning, against the flu, to boost your immune system and it is also very delicious and healthy.

Fight The Migren

Have you ever experienced a headache so strong, that no medicine could help? That probably was a migren, but ginger also makes it a little better.

Against Joint Pain

Joint pain can make your days hell if it’s that serious. Of course, your doctor should advice you something, but still, ginger can’t do any harm and it’s good for pain like this.

Prevention of Diabetes

There is a type of diabetes that can develop in anyone during their life if they eat unhealthy and don’t do excercise. Ginger can help prevent that, but of course, it’s not enough to compensate the lifestyle.

Flu Season? Not For You!

We have mentioned that drinking ginger tea is making your immune system stronger, but in flu season, it can be a life saver. You want to skip sickness and skipping a week? Drink ginger tea then.

Soup With Ginger?

We didn’t mention a lot of options on how to make a delicious meal with ginger, but here is an example. Make a vegetable soup or a chicken soup (it works with anything) and just grate some ginger in it.

Use Ginger As a Spice

Basically, you can use ginger as a spice. You make roasted meat? Sprinkle some ginger on it and it’ll be much better. Use it in sauces too, just make sure you don’t use too much. It’s taste is very dominant.

Originally Published by: lovemyfamilymag.com

High blood pressure is a common problem in today’s societies, especially where people are living a fast life, eating fast food and are always on the go. High blood pressure can be prevented with regular excercising and healthy eating, but if you already have a little bit higher level, it’s important to pay attention to your every day habits and keep your health from declining. We have gathered 7 foods which you should eat if you already have high blood pressure or you just want to do something for your own health.

1. Spinach

Green leafy vegetables, for example spinach or ruccola has a high amount of kalium, which is essential for keeping the balance of blood pressure.

2. Salmon

Salmon is rich in omega-3-fatty acids, which helps to normalize blood pressure and also has a role in controlling the normal heart rate.

3. Honey

Paying attention to your blood pressure is hard if you also have problems with your blood sugar. Try eating honey instead of sugar, but be careful, it’s better, but still sugary and leads to obesity if you eat too much.

4. White Beans

A plate of white beans contains enough magnesium, calcium and kalium for a day for an adult person. You can eat them in a soup, as a side dish or in salads also.

5. Blueberries

Almost every kind of berries are good for your blood pressure because of the flavonoids they contain. Flavonoids can reduce high blood pressure, so don’t be afraid to eat them as snacks also.

6. Raspberry

Almost the same as blueberries but it’s also good for blood vessels because of the antioxidants it contains. Researchers have proved that eating red berries regularly can reduce high blood pressure.

7. Potato

It might be surprising but potato is also good to reduce high blood pressure. We have discussed how important is the magnesium and kalium to keep a balanced blood pressure, and this vegetable happens to contain both.

Originally Published by: lovemyfamilymag.com

Energy is critical in today’s demanding and fast-paced lifestyle. People who lack energy soon find themselves ill or incapacitated. We must find ways in our daily lives to keep our energy levels high. This is not only a dietary consideration. There are other habits you should have to boost your energy levels.

• Getting enough sleep is a very important contributor to sustained energy. If you don’t get enough sleep, your body doesn’t get to ‘recharge’ itself with energy for the next day. While we know it’s not possible to get 8 hours’ sleep every night, it should be the aim. In addition to quantity, make sure you get quality sleep.
• Exercise is vital to your energy levels. Those detractors will say that exercising saps your body of energy. It’s true that energy is burned during exercise. But fat is burned, and this releases a new round of energy. To keep your body converting food into energy, it’s imperative to exercise for at least 30 minutes a day.

• The amount of water you drink is also important in terms of energy. Water detoxifies the body and helps transport waste out. If your body is clogged with waste, your energy levels will be affected. The general recommendation is that you drink eight glasses of water daily.
• The saying ‘you are what you eat’ is true. Incorporate energy-creating foods into your diet. These include rich protein sources and fruits and vegetables. Avoid sugar and processed foods. They give you a short-term energy boost, but soon wear off.

Originally Published by: fitnesscourage.com

If you’ve experienced a back spasm, you’d definitely know it. There’s no mistaking the feeling. Simple movements such as leaning or turning your body will cause a crippling pain. When you have no idea what you should do about the pain, back spasms can be very frightening. Don’t worry though, because there are different ways you can cure back spasms. You can do these at home and give yourself relief from the pain:

Stop! Then and There

If you suddenly start to spasm, stop what you’re doing and rest. Although this may seem like very sensible advice, a lot of people don’t do it. They usually continue on with their activity until they’ve finished it. When it comes to back spasms, it’s never a good idea to keep on working through the pain. It’s dangerous and may cause even more problems.

Hot Pack or Cold Pack

Apply heat or cold to your back. For the first few days after you experience a spasm, gently apply a cold pack to the area. This helps reduce inflammation. After that time, you may apply a moist heat to it. You can do this by taking a warm shower or placing a wet towel in the area. Just make sure it’s not too hot.

Relax!

When you feel spasm, you need to consciously relax your muscles. It’s easier said than done but it will help you out a lot. You can do this by taking slow and deep breaths while you’re resting.

Medication

Finally, you can also take some medication for the pain. Ask your doctor which medicines are best to reduce the pain if it gets too much.

Originally Published by: fitnessmorale.com

Drink Water Like it’s Going out of Style

Doctors recommend that we drink at least eight glasses of water a day. In addition to keeping our hearts and kidneys going, water also is essential to good skin health. To explain, water hydrates the human body and flushes out bad toxins. If you want your skin to have an even better glow, add lemon and cucumber slices to your water.

Eat as Little Sugar as Possible

I think there is one thing that we can all agree on; sugar is addictive. In fact, sugar is one of the most prolific ‘trigger foods’ in the world today. You eat a little bit, you keep wanting more. But to have super smooth skin, you’ll have to cut out a lot of your favorite sweets such as cakes, cookies and ice cream as well as soda pop, which is a landmine of sugar. Sugar messes up your body’s hormonal imbalance and causes inflammation.

Eat Omega-3 Fats

Yes, there are good fats and bad fats. Bad fats include fried foods that you should avoid like the plague while good fats (namely avocados, salmon and whole eggs and walnuts) work to hydrate your skin and therefore reduce obvious signs of aging.

Limit Coffee Intake

Coffee tastes so good yet it has a yen for dehydrating your skin. You can still enjoy one or two cups of coffee a day, but don’t go overboard.

Eat Plenty of Carrots

Carrots are one of the best foods that you can eat. Not only are they chocked full of fiber, but carrots are also full of antioxidants that prevent damage to skin cells. Furthermore, that portion of carrots you eat every day (either raw or cooked) is keeping your immune system healthy as well as preventing premature aging.

Go Wild with Berries

The best berries you can eat are blueberries and raspberries. Both types of berries contain plenty of vitamin A. One of the net benefits of eating blueberries is that they normalize oil levels in your skin.

Another huge advantage of these fruits is that you’ll get a large dose of the antioxidant proanthrocyanin. Proanthrocyanin does wonders for your cells and keeps you looking younger.

Your Skin Will Love Papaya

Compared to other fruits, papaya has the highest volume of Vitamin C. If you weren’t aware, Vitamin C is one of the components of getting glowing skin as it repairs collagen. Collagen protects your body from premature aging and sun damage. If you eat papayas, you’ll also be getting a healthy dose of Vitamin E. Vitamin E protects the body’s cells from free radicals, which damage cells. Furthermore, papayas are full of various antioxidants that benefit your skin.

Go Hard on Flaxseed

The net benefit of eating flaxseed is that it contains lignans, a phytonutrient that is full of fiber and antioxidant properties. Your body needs a certain amount of fatty acids to maintain optimum health, and especially to fight inflammation. You’ll find all that in flaxseed.

Being able to see the world is a blessing. The eyes are the most important sensory organs that help you experience and develop senses and feel without touch. That’s why you must protect them. Of course, age, genetics, and electronics affect your eyesight, but the foods you choose to eat can help by preventing photodamage and keeping your retina and cornea healthy. In this article, we list 15 foods that you MUST include in your diet to protect your eyesight. Swipe up!

Foods To Maintain And Protect Your Eyesight

1. Carrots

Carrots are gorgeous and wholesome vegetables. They are very versatile and impart an amazing color to any dish. They are loaded with beta-carotene, an antioxidant and a precursor of vitamin A. Scientists have found that consuming carrots improves night vision in people and can prevent deterioration of eyesight (1). Carrots also help prevent oxidative damage and inflammation – the two major causes of eyesight problems.

You can find several recipes for carrot soup on the internet. Add them to curries or pair them up with other veggies. Raw carrots offer maximum nourishment since cooking them slightly deteriorates their nutritional profile. Munch on a carrot whenever you get an urge to snack. Or add it to your salads. But remember to drink lots of water. Also, do not overeat carrots as vitamin A can be toxic in high doses.

2. Fatty Fish

Fatty fish are rich sources of omega-3-fatty acids. And omega-3s help reduce inflammation by balancing out the omega-3 and omega-6 fatty acid ratio. When the inflammation levels are low, your body and brain functions improve, thereby strengthening your immunity. Plus, the area near the retina is loaded with DHA, a type of omega-3 fatty acid (2). Therefore, consuming fish like salmon, tuna, and mackerel is beneficial for your eye health.

If you are not a fish eater, you can take fish oil supplements after talking to your doctor. The best way to consume fatty fish is to grill it. Frying or poaching may reduce its food value.

3. Spinach

Spinach is rich in vitamins E, A, B, and C, minerals like iron and zinc, and phytonutrients like lutein and zeaxanthin. The carotenoids, lutein and zeaxanthin, have antioxidant and anti-inflammatory properties. Hence, consuming an adequate amount of spinach daily can help prevent macular degeneration and cataracts. Since it contains zinc, spinach can also keep the corneas healthy.

Add a bunch of lush green spinach to your smoothies. You may add fruits to your spinach smoothie to nullify any grassy or bitter taste. Spinach daal or soup tastes great too! Add baby spinach to sandwiches or a creamy pasta dish to give a little crunch to your food.

4. Eggs

Eggs are loaded with essential amino acids and both water-soluble and fat-soluble vitamins. The egg yolk, though a little high in cholesterol, is a good source of lutein and zeaxanthin, which impart the yellow color to it (3).

Consume one or two whole eggs to keep your eyes healthy. Boiled, poached, or soft-boiled eggs are best and can be added to other foods to enhance their taste.

5. Dairy

Milk and yogurt are great for improving eye health. Apart from calcium and phosphorus, they are loaded with zinc and vitamin A. Vitamin A helps protect the cornea, and zinc helps transport vitamin A to the eyes from the liver. Zinc also helps with night vision and prevents cataract.

You can drink grass-fed milk in the morning or at night before going to bed. Have yogurt after lunch or as a snack.

6. Nuts

Nuts are a great source of healthy fats and vitamin E, which helps reduce inflammation. Research has also confirmed that consuming nuts rich in vitamin E can help prevent age-related cataract formation (4).

You must have a handful of mixed nuts every day to help improve and protect your vision. However, be careful with these small bundles of joy as you can easily go overboard with them.

7. Kale

Like spinach, kale is also loaded with vitamins, minerals, dietary fiber, and lutein. Lutein helps prevent light and oxidative damages and protects the eyes from age-related macular degeneration and cataract (5).

About 100 g of kale can provide you with 11 mg of lutein. You can have kale in salads, soups, smoothies, wraps, and sandwiches.

8. Whole Grains

Whole grains are a great source of dietary fiber, phytonutrients, vitamins, and minerals. Zinc and vitamin E are the two main eye health-promoting nutrients present in them. These help protect the eyes from oxidative damage and inflammation.

Consume quinoa, whole lentils, oats, and brown rice to boost eye health.

9. Oysters

Oysters are rich in zinc that helps improve eye health. You may consume oysters from a reputed restaurant.

10. Red Bell Pepper

Red bell pepper is a good source of vitamins A, E, and C and zeaxanthin and lutein. These vitamins and phytonutrients are known to protect the eyes from macular degeneration and help maintain good retina health by preventing oxidative damage.

Consume raw, blanched, or sautéed red bell pepper.

11. Broccoli

Broccoli is one vegetable that has numerous health benefits. The vitamins A, E, C, and lutein present in broccoli makes it an excellent food for your eyes. It helps protect your visual health by preventing photodamage and oxidative damage.

Consume roasted or blanched broccoli.

12. Sunflower Seeds

Sunflower seeds are extremely good for your overall health. These are packed with vitamin E, protein, and healthy fats. These nutrients help reduce inflammation and remove metabolic wastes from the eyes (6).

Toss a few sunflower seeds in your breakfast bowl, salads, or smoothies.

13. Citrus Fruits

The eyes have a high metabolic rate and constantly need antioxidants to flush out toxins produced as a result of metabolic reactions (7). Citrus fruits like oranges, berries, and kiwis are loaded with vitamin C – an amazing immunity booster. It is an antioxidant that helps scavenge the harmful oxygen radicals, thereby protecting your eye muscles from damage. Vitamin C also helps improve the health of the blood vessels present in the eyes.

14. Beans And Legumes

Beans and legumes are great sources of zinc and bioflavonoids. These help protect the retina and prevent the risk of developing a cataract.

Consume an adequate amount of lentils, kidney beans, chickpeas, green peas, and sprouts to improve your eye health.

15. Sweet Potato/Purple Sweet Potato

Sweet potato and purple sweet potato help improve vision (10). As mentioned above, the yellow pigment in foods is imparted by zeaxanthin and lutein. Sweet potatoes contain these antioxidants that help reduce inflammation and flush out toxins.

You can consume baked or boiled sweet potato to reap all its benefits.

Apart from these foods, here are a few tips to maintain and protect your eyesight.

How To Take Care Of Your Eyes To Prevent Eyesight Problems

Foods make taking care of your eyes easier, but you must do a few things to help these foods do their work properly. Here are a few things you need to do to prevent visual impairment.

• Eye Exercises

You must exercise your eyes to strengthen the muscles. Focus unfocus, palming, rolling your eyes, etc. are a few examples of eye exercises. 

• Splash Water

All of us are hooked to our laptops, iPads, or cell phones. The radiation from these devices is very harmful, and no matter how many layers of protective coats we add to the glasses, the eyes always get affected. Cool your eyes by splashing water on them every one or two hours.

• Close Your Eyes

A tight deadline can turn you into a night owl. Unfortunately, the eyes of owls are designed differently. Give your eyes 2-3 minutes rest simply by closing them. Do it every 30 minutes, and you will see a difference.

• Adjust The Lighting

Adjust the lighting on your computer, cell phone, and iPad – it will help protect your eyesight by preventing photodamage.

• Wear Sunglasses

You must protect your eyesight from bright sunlight. If you are stepping out and it is very sunny outside, wear sunglasses. They will prevent photodamage and UV damage.

• Get The Right Spectacles

Go to a good eye doctor for a checkup. Make sure you answer his/her questions correctly to help him/her prescribe the correct glasses for you.

To conclude, there’s nothing like being able to see and take in all that the world has to offer. So, take care of your eyes by consuming good food and making a few changes in your lifestyle. Cheers!

You need stamina or endurance to take up any physical activity and complete it. Stamina is nothing but the physical strength and ability to do a task that requires physical exertion. For this, you will need strong muscles that can withstand extended periods of exertion. Here are a few ways by which you can naturally increase your stamina and engage in physical activity for longer periods.

What Is Stamina?

Stamina is the strength that allows you to endure long periods of vigorous physical activity or mental effort. Increased stamina can help you endure stress and discomfort during strenuous activity. It can also help reduce fatigue and exhaustion that often follow a vigorous activity. If you have high stamina, you can also perform day-to-day activities at a higher level while using less energy.

Natural Ways To Increase Your Stamina

1. Follow A Healthy Diet

If you are into high-intensity workouts or activity, your diet can supplement the energy required to complete the activity. Along with proteins and fats, you must increase the intake of carbohydrates if you perform high-intensity activities. These carbohydrates can provide energy quickly as they can be easily metabolized to release energy (1). This, in turn, increases your stamina and helps enhance endurance.

You can consume bananas and apples, foods rich in fiber, such as berries, cereal grains, etc., brown rice, and other starchy foods, such as sweet potatoes, to supplement your body with carbohydrates and increase your stamina (2), (3), (4). These foods can provide sustained periods of stamina as they can impact the metabolism of carbohydrates. Try to include these 25 best foods to increase stamina.

However, one must avoid the intake of dairy products, processed foods, such as pasta, alcohol, fried foods, and low-calorie foods and beverages as they can lower energy levels. Consuming the incorrect amount of calories in every meal or changing the portion size of every meal can affect the level of energy as well as satiety (5). This can lead to either an increase or a decrease in the intake of food.

2. Exercise Regularly

Exercising is another way to build your stamina. Whether it is a typical run on the treadmill, swimming, cycling, or aerobics, exercise promotes cardiovascular fitness (6). This, in turn, can help increase stamina, endurance, strength, and flexibility (7).

3. Practice Meditation And Yoga

Meditation and yoga are natural ways to relax and reduce stress. Several poses in Iyengar Yoga emphasize on standing poses that can eventually help enhance stamina, alignment of body, and strength (8). This also builds your physical endurance in the long run.

4. Listen To Music

Listening to music during an intense workout session, as research shows, decreases dyspnea or shortness of breath (9). This may help increase your tolerance and stamina while engaging in high-intensity exercises.

5. Have Ashwagandha

Ashwagandha is an herbal supplement that has been associated with improved cardiovascular endurance and stamina. Research shows that it can enhance longevity and immunity (10).

You can take a supplement of this herb in tablet or powder form. Make sure you consult your doctor for the right dosage as excessive consumption of ashwagandha can cause vomiting and diarrhea.

6. Consume Caffeine

Caffeine consumption can boost energy as it leads to an increased release of dopamine and noradrenaline (11). This can make you feel more alert and energetic and increase your ability to undergo physical exertion.

Note: Excessive consumption of caffeinated drinks can increase your blood pressure, heart rate, and the urge to urinate and induce insomnia and anxiety.

7. Quit Smoking

Research shows that smoking has a deleterious effect on endurance capacity (12). It can impact your stamina and energy levels and help you feel less short of breath while performing intense physical activity.

How Long Does It Take To Increase Your Stamina?

There is no shortcut to building your stamina. A closely monitored study showed that it took close to 14 days for the subjects of the study to build strength and stamina (or cardiopulmonary reserve) (13). However, the exact duration can differ from person to person as it depends on factors, such as the health of the individual and the motivation to increase strength and endurance.