Understanding Yeast Infection Bumps And Its Symptoms

Yeast infection bumps are small raised bumps that emerge on the skin of the area infected with a yeast infection, particularly on the genitals. Yeast infection is a medical condition brought about by yeast spores (fungi).

These yeast infection bumps are painful as well as discomforting; in many cases, they are not fatal or dangerous. Being aware of the symptoms and causes may help early detection thus avoiding the infection to escalate to fatal levels. It is true that men can also get infected with yeast infections but it is more prevalent in women. This is contrary to the common belief that only female suffers from the yeast infections.

The yeast infection is transmitted through sexual intercourse with infected partners through unprotected sex. Unlike in woman where the infection is easily identified, yeast infection in men may go unnoticed as it rests dormant for a couple of years because of the outside temperatures of the penis (77 degree Celsius) hence keeping it vial.

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Apart from unprotected sex, yeast infection in both males and females may also be brought about by prolonged use of antibiotics and diabetes. In some cases, yeast infection in males is easy to notice where the infection causes a cracked up surface of the penis as a result of dryness. Because of this, the male experiences severe pain whenever he experiences an erection.

Other male yeast infection symptoms include:-

  • The glan or the penis head becomes inflamed and may become red-A burning sensation during urination.
  • Cloudy discharge from the genitals of both men and women.
  • Reddish inflamed bumps-Itching may occur around the genital area.
  • Sexual dysfunction may also develop.
  • Loose stool due to the absence of intestinal flora balance because of the overgrowth of yeast cells in the digestive systems.
  • Bad breath despite good oral hygiene.
  • Bloating may occur as a result of overgrowth of yeast bacteria in the digestive track.
  • Mood swings in males who normally do not experience mood swings.
  • Unusual fatigue.
  • Memory loss may occur in advanced levels of the infection.
  • Unusually dry flaky skin.
  • Yeasty odor

Usually, topical treatments will definitely get rid of the yeast infection; if you are diagnosed by the doctor with a yeast infection, you can easily get a prescription from them and get an anti-fungal medication from the drugs’ store.

Frequent washing of the infected area with medicated soaps should wipe out the infection. But one should be cautious not to worsen the condition as some soaps may cause skin irritation which will only deteriorate the infection. The patient should make sure they dry off completely as the fungi responsible for the infection thrives perfectly under moist and warm conditions and for this reason, the vaginal is vulnerable to the infection.

Keeping clean is a major step towards treating the yeast infection. Women suffering from the yeast infection should keep off birth control pills as they would also escalate the infection since they affect the hormonal balance. In addition, some birth control methods such as insertions could also worsen the condition since they encourage the fungi responsible for the infection. Condoms should replace these birth control methods or simply abstain till the infection is gone.

What Is The ‘Freshman Fifteen’?

Have you ever heard about the famous “Freshman Fifteen”? No, it is not a gang. The freshman fifteen is the amount of excess fat accumulated by university students all through their first year in college. There are various names for it: First year Fatties, Freshman Pounds, Fresher spread. It seems that university freshmen acquire it from acquiring poor dining (not to mention drinking) habits.

Eventually, it gets hard to keep the weight off. Count yourself lucky if fifteen pounds are all you put on because really, the weight gain probably won’t stop there. Alas, a lot of us carry around that freshman fifteen. They are the final fifteen pounds that simply won’t budge. They’re those fifteen pounds covering up what could be a flat stomach. They’re those fifteen pounds we hold beneath that baby weight. They are the fifteen pounds you dream would simply disappear.

All is great and we’re happily chubby until eventually out of the blue, we simply cannot fit into any of our shirts any longer. Couch cushions have sagged resulting from extra weight. Running up a flight of stairs cause you wheezing. This is actually point in our life story when we realize that we have to lose weight fast.

The first idea that comes to mind is to ask pals who have dropped a few pounds to get their weight loss method. These pals are likely happy to talk about diet methods. We decide on a diet that would most likely satisfy our needs from the numerous diet tips we received from pals, then try to carry out some research on it.

There are tons of methods to get information. We can obtain the answers on the internet, through training books, magazines or other publications. Some pals might have even recommended exercise because it is the 2nd most common method to slimming down fast. There are so many exercise and training programs available. Much like those eating plans or meal plans, we just have to use our good judgment in adopting the one that we feel will probably work for us.

You can also find options to the usual suggestions for weight loss. Pals might possibly recommend the usual exercise and diet combination but if this isn’t your cup of tea, there are many more options to check out.  A few examples are hypnosis, specialized supplements, steam or sauna sessions, lotions and other topical applications, yoga breathing techniques, and medical procedures.

The Role of Proper Nutrition And Exercise During Pregnancy

pregnancy walking

Pregnant mothers usually consult physicians during pregnancy. During this time, they ask about the different measures in order to keep a healthy pregnancy. Obstetricians usually indicate that proper nutrition and exercise is essential during pregnancy. However, exercise may seem negative during pregnancy when mothers should maintain adequate rest.

Nevertheless, a right amount of exercise is essential in producing best pregnancy and delivery outcomes. In addition, nutrition is also very important because the fetus feeds on what the mother eats. Most of the nutrient intake of mothers passes the placental circulation; thereby mother’s nutrition should be carefully selected so as to provide the best development for the fetus. The following summarizes the role of nutrition and exercise in pregnancy.

The Role of Nutrition

Certain nutrients are very essential in the development of the fetus – according to Golias research. These include:Iron helps in the formation of hemoglobin, which is responsible for the oxygen carrying capacity of the blood. Iron intake prevent anemia to the mother and the fetus.

Folic acid is also essential in the development of the fetus, specifically the central nervous system. Folic acid or folate should be taken especially during the first trimester when organ development in the fetus occurs.Iodine is also important to the mother and to the fetus during pregnancy. Iodine prevents goiter to the mother as well as congenital hypothyroidism in the fetus.

Calcium is as important as the other nutrients because it is essential to replace the depleted calcium stores of the mother due to the development of the skeletal system of the fetus.

The Role of Exercise

The right amount of exercise during pregnancy helps in the relief of muscle pain such as back pains of mothers. It also improves the respiratory functioning to prevent breathing problems due to compression of the diaphragm by the growing fetus. In addition, the right amount of muscle contraction during exercise help the mothers to have easier and uncomplicated labor and delivery.

The following exercises are the most common activities that may be performed by pregnant mothers:

  • Walking is a good exercise that can be employed. Pregnant women can have brisk walking 15 to 30 minutes a day. Walking is especially beneficial during the third trimester because it aids in the descent of the fetus to be ready for delivery.
  • Swimming is also a good exercise for pregnant women. It aids in better lung expansion and breathing to pregnant women. In addition, it prevents tension on the feet, which relieves leg edema.
  • Pelvic rocking is a stretching exercise that involves the lower back muscles. Pelvic exercises reduces back ache as a result of heavy load on the back by the growing fetus. Pelvic rocking is done by arching the back forward and backward to relieve muscle pains.
  • Kegel’s exercise strengthens the muscles on the pelvic floor to prevent laceration during delivery. Kegel’s exercise is done by contracting the muscles on the pelvic floor and the perineum for ten seconds and releasing it.

Nutrition and exercise are both important in preventing complications such as congenital anomalies in the form of Pfeiffer syndrome, cleft palate, congenital heart diseases and other disorders. They also promote maternal health to help the mother prepare for mothering role.

Postpartum Depression: What You Need to Know

Postpartum Depression

Each expecting mom needs to stress over postpartum depression. This is truly a thing that you may as well begin considering much sooner than you conceive your upcoming toddler. This permits you to totally grasp what makes this manifestation of depression therefore you should be aware on how to manage it once it appears. The accompanying ideas will be helpful for you to manage depression in the wake of conceiving an offspring, if you have recently conceived an offspring or as of now holding up for that enormous moment of your life.

Depression has no boundariesIt makes no difference if you are giving the birth to a child first time or have given the birth before. It also makes no difference what amount of cash you possess in your bank account or the one you married. No matter where you are resident or what amount of daylight you gain once a day. Postpartum depression is generally an aspect that can affect any lady indeed.

When you get pregnant hormones flow so as to advance and help the developing foetus. You might be familiar with the disposition swings and keeping the fingers crossed that this can carry on throughout the pregnancy, yet what you might not understand is that the higher levels of hormones must be standardized in the wake of conceiving an offspring. This may take a step back and might accelerate the depression meanwhile.

Thus, recall the fact that depression is visually impaired. Don’t accept the myth that it can’t befall you, on the grounds that it can!Depression follows no RulesThere is no certain time frame by which postpartum depression gets through. For few ladies it will keep going an extremely brief frame of time. For others it waits on for months. In some more basic cases, depression can keep going for one year or even more. There might be different occasions of life that make it keep going for those broadened time frames, or in a few cases it is basically a matter of challenge stabilizing the hormones after the pregnancy.

There are likewise no guidelines anticipating what you will experience while going through postpartum depression. For fewer ladies it is merely small passionate disturbance, for others it is a great condition that could meddle with the mother/baby affection aspect. You might feel not quite the same as another person, yet that doesn’t prove your condition is any give or take imperative than others. Postpartum depression is more a personal issue, so don’t contrast yourself with other ladies and expect you are good or more terrible off. There are really no standards on better feeling!

Time to acquire Help! Each lady should know when the time to look for the assistance for postpartum depression. It is highly recommended to equip yourself with this information preceding having the toddler in light of the fact that it is troublesome to distinguish the indications of depression at the time when you are surviving it. The more you ponder the issue before conceiving an offspring, the more probable you are to know when the assistance required and when there is no such need.

The opportunity to look for assistance for postpartum depression is the minute you begin to suspect whether you may be experiencing it or not. When you recognize any side effects or begin feeling as you aren’t bobbing over to your prior pregnancy sentimental state, it doesn’t damage to carry it up to companions, family members, life partner, or a specialist.

The individuals who cherish you may as well dependably be attentive to how you are feeling as they may assist you to recuperate. Never attempt to shroud affections of distress or edginess!

Helping Yourself Maintain Proper Cholesterol Levels

cholesterol

Do you know if you have a healthy cholesterol level? Cholesterol is one of the body’s organic chemical substances that are usually perceived as harmful to the health. The truth is that cholesterol is needed to build and maintain the body’s membranes.

It also has cell signaling, intracellular transport, and nerve conduction functions so this substance is not inherently bad at all. The problem arises when there is an excess supply of cholesterol in the body. How do you maintain proper and ideal cholesterol level in your body? What are some practical things you can do?

Tips In Maintaining Healthy Cholesterol Level

Before we go on the actual tips in maintaining healthy cholesterol level, we need to know the ideal level first. Cholesterol levels are calculated using milligrams of cholesterol per deciliter of blood or mg/dL in symbols. The desirable cholesterol level for most types for an average individual is 200 mg/dL, borderline high rate is at 200-239 mg/dL, and high cholesterol rate is at 240 mg/dL and above.

Aside from cholesterol level, you also need to watch out your low-density lipoprotein (LDL) or “bad” cholesterol level because this determines your risk of contracting heart diseases. The rate of 70 mg/dL and below is an ideal rate for people who have a very high risk of heart diseases, below 100 mg/dL for persons who are at risk, and 100-129 mg/dL as the near ideal rate.

The ldl measurements of 130-159 mg/dL, 160-189 mg/dL, and 190 mg/dL and above are borderline high, high and very high rates respectively. This indicates one’s propensity to acquire heart diseases. What can you do to make sure that your cholesterol and ldl rates are always at the healthy level? Here are some note-worthy tips: Maintain ideal and healthy body weight at all times.

Obesity is one of the causes of heart diseases all over the world. It is crucial for you to maintain your ideal body weight so you can avoid heart attacks and strokes that may arise from your overweight condition.Get enough daily exercise or physical activities.

Make sure to get at least 30 minutes of moderate physical activity to boost your metabolism and increase your chances of burning calories and fats, thereby decreasing your cholesterol level.Consume less fatty and calorie-filled foods.

It is important for you to realize and take to heart the relevance of eating foods that are not fatty or calorie-filled. Aim to get around 25-30% total calories everyday. Resist urges or temptations to eat delectable but fatty meals and replace them with healthier substitutes.

Minimize your use of salt in preparing, cooking, and making foods and dishes.

Salt can help increase cholesterol levels, so make sure to use them in moderation or none at all.

These health tips can surely help you live a low-cholesterol life, so you better take them to heart and practice them always. Just think of all the men and women who have suffered immensely and even died because of different heart diseases and illnesses. Save yourself from having to experience the same faith. Start controlling your cholesterol level now!

Tips for Winter Protection for Your Skin

winter skin

Protecting your precious skin. We are all aware that too much exposure to the sun’s rays can lead to skin cancer and premature aging. I think with all the media campaigns that run over the summer time we are all very aware that we need to cover-up, wear a hat and use sunscreen to protect our skin from sun damage. But when the seasons change and we go from summer to autumn and winter, are we still thinking about sunburn and sun damage to our skin?

We tend to only think of putting sunscreen on in the summer heat, being more aware of how uncomfortable the burning sun’s rays can feel when we are out in the midday sun, it makes us reach for the sunscreen. But during autumn and winter the weather cools down considerably and we find it rather nice to be out in the sunshine, finding the warmth from the sun to be comforting and energising when it’s cold outside.

But the cooler months can lull us into a false sense of security and we tend not to think that the sun’s rays are doing us damage. If we are not necessarily aware or feeling the sunburn on our skin we are less likely to reach for the sunscreen and apply protection.

So we really need to be more aware of the power of the sun’s rays in damaging our skin no matter what the weather conditions. We need to consider that the sun at any time of year still has the potential to damage our skin. Leading to sunburn, premature aging, and sun damaged skin and unfortunately in some cases skin cancer.

I think for many places in the world during the winter months you tend to wear more clothing and the day light hours tend to be shorter so most of your body is covered in warm winter clothing but this is not necessarily so for places like the northern areas of Australia another tropical and sub-tropical climates.

Day time temperatures can still be quite warm and you can wear your summer clothing most of the year through. So in general think about the skin exposure you will have when you go outdoors and apply some sunscreen. It would usually be the backs of your hands, face and neck exposed to the sun most of the time that you spend outdoors.

The best rule of thumb is to make sure that you apply sun protection products to these exposed areas of your body at least 20 minutes before you go outdoors and even under your makeup before you go to work in the morning. Another good tip to remember is:

Save your skin with natural sunscreento cover your head whilst you are outdoors. How many of us are unaware that the skin on our heads burns. You don’t have to have a receding hair line to be extra cautious here. Even if you have a lovely full head of hair your scalp can still burn particularly along the part of your hairline. It is best to wear a hat outdoors to protect your scalp, face and neck.

But if you are participating in active sports or swimming it is a good idea to massage a little sunscreen into your scalp, and around the tips of your ears so that you don’t suffer any nasty sunburn surprise.I am a great believer in wearing sunscreen all the time even under my makeup.

It is one of the best preventatives against premature aging of the skin and I just can’t recommend wearing it highly enough from this point of view as well as saving you from potential skin cancer. I am also a great advocate of all things organic and natural and think that we should all chose organic and natural sun screen alternatives with high SPF protection for the protection of our general wellbeing and health. Chemical exposure to some common sunscreens can have serious adverse effects on your health.

8 Ways to Beautiful Skin

Beautiful Skin

1. Never go to bed with makeup on

Leaving your makeup on while you sleep, this is a total no no!! Your skin is a living breathing organ and it needs to breathe and rejuvenate at night. Not removing your makeup before sleep at night will lead to breakouts and blocked pores. Your makeup combined with your skins natural oils and perspiration is a recipe for blocked pores leading to breakouts and skin rashes. Help your skin to look it best. Always wash your make up off at night with a gentle cleanser and use a moisturiser with extra nutrients for your skin to absorb whilst you are sleeping and wake up with rested skin and a healthy glow.

2. Reduce processed foods, eat more fruits and vegetables

It is so true and so necessary to consider if you want to get the best out of your skin care products you have to remember that ‘you are what you eat’. To many processed, packaged, food products full of sugar, salt and many additives and preservatives is not good nutrition for your body and will eventually start to reflect in your skin. To make your skin radiate it needs to start from the inside.

I know we all love the occasional splurge and treats but it is best to adopt an 80/20 rule. That is, 80 percent of what you consume in food and drinks should be as natural and unprocessed as possible with plenty of variety and lots of vegetables and fruit to be at your best. Feeling good on the inside will make your skin to glow.

3. Eat healthy fats

Think about the fats that you are consuming in your diet. Not all fats are good for you and some; especially trans-fats are very bad for your health. When adding fats to your food and cooking try to keep the saturated fats to a minimum and think about consuming more nutritional fats that are beneficial to your body and skin such as omega 3 fatty acids.

Eating oily fish like salmon and tuna and taking fish oil or flaxseed oil supplements can help you meet your daily quota. And don’t forget the monounsaturated and polyunsaturated oils such as olive oil. Small amount of good oils in your diet can do wonders for healthy skin.

4. Drink water, not soda-pop

Many soft drinks and carbonated drinks contain too much sugar and additives. Sugar adds no nutritional value to your diet so you need to keep it to the minimum. Sugary drinks have no health benefits and can contribute to an unhealthy and dull complexion.

Drink more water, at least eight glasses a day and more if you are exercising. Water will keep you hydrated and improve the quality and texture of your skin. Drink herbal teas to increase your water intake. Adding lemon and lime slices to water and ice can be a taste sensation and very refreshing, even adding sliced fruit such as strawberries can add a taste sensation to your water without adding to much sugar.

5. Maintain a skin care routine

Go for quality, not quantity, but the best natural and or organic skincare products you can afford and if you are starting afresh with your skin care than cover the basics. Make sure that you buy products suitable for your skin and go with a excellent cleanser, toner, moisturiser, eye cream, exfoliator and a treat such as a serum to give you skin that extra something special to keep it looking beautiful.

6. Wear sunscreen every day

This is a huge one for all around the world. I live in Australia and we have so many beautiful beaches and outdoor spaces to enjoy for recreation but unfortunately we also have one of the highest incidences of skin cancer in the world. So if you do nothing else for your skin, you must protect it from the sun. Save your life and retain your youth.

Too much exposure to the sun is one of the biggest causes of premature aging. It causes a lot of damage to your skin. Wear the best sunscreen that you can afford and if you want to achieve a healthy summer glow choose a wise alternative to sun tanning such sunless tanning lotions and spray tans. For a sunless tan there are some top alternatives out there in the natural and organic ranges.

7. Moisturize your skin

Applying moisturiser will help to keep your skin hydrated throughout out all the seasons and the different climatic conditions that your skin is exposed to. Moisturises don’t necessarily prevent wrinkles but they can help to minimise their appearance and help you skin to look smooth and silky, the best that it can be.

8. Watch your weight

This really goes hand-in-hand with good nutrition. You need to maintain a healthy body weight. Yo-yo dieting and living in a cycle of dramatic weight gain and loss takes a toll on your skin and your skin will loose its elasticity which can make you look older than your years. It is well worth dedicating to a lifestyle of healthy eating and exercise to be healthy in all aspects of your life as well as you skin.Live as happy and healthy as you can, it reflects in your face and your skin.

Healthy Eating Strategies for Working Women

Working women diet

Realizing healthy eating is a part of your daily life could be a difficult notion to understand, particularly if you’re a working woman saddled with official and domestic responsibilities. It is a familiar story with working women – morning coffee not fully consumed with half eaten bread toast, a couple of rounds of coffee at office before lunch, culminating in forcibly stuffing some snack in for lunch at a eatery.

Another tankard full  of coffee with a few cakes and cookies as late evening snacks at office. So, the regular dinner becomes a victim usually. By the time you return home, either you will too tired to prepare dinner, or your attention is diverted to comfort the kids at home. Do you realize what are you in for?

You may be good at managing so many things at office, all at the same time so efficiently. But when it comes to having a regular food, that goes for a toss. Many of working women simply cannot stick to a strict regimen. Such women resort to comfort foods that are readily available off the shelf at supermarkets. They find it very time saving also.

But the canned and ready made foodstuffs are loaded with refined sugars, humongous quantities of fats, chemical preservatives with less dietary fiber. Such foodstuffs have no dietary value. What will you get in return? Headaches, depression, stomach ailments, food allergies, and lost concentration at work place.

People who get over-stressed tend to eat more and they eat junk food which is readily available. So this cycle continues.Ironically, the more hectic you become, the more you should eat healthy. And healthy and balanced eating need not be too time consuming….all it takes a bit of awareness and time management.

Eating At Your Office

People who are under immense pressure at office tend to do multitasking while trying to eat their lunch. They browse their laptop for office files, read emails, leaf through the office files, try and answer persistent phone calls even during their lunch hour. So, in the end, they find little time to take their lunch. Or sometimes when they do find time to eat, they tend to eat more because of stress. This will effect their overall well-being in the long run.

Find a comfortable place and grab some time off your office-cum-lunch hour. Find a quiet place where your tension eases and concentrate on your food intake only . It’s better to learn how to relax even during stress. Going without food because office work will increase the risk of glucose imbalance and may leas to avoidable consequences. Try to take whole grain meal along with vegetables for lunch. Yogurt and fruit salad will relieve stress.

Healthy Eating Ideas on Your Day Out

A hotel or restaurant that offers sea food is an excellent alternative. Pick meals that you could have grilled, baked, barbecued, steamed or roasting. You see that the food you take should not have more fat and oils. Arrange to have sauces, toppings, dressings as well as cheese be delivered separately. You could have a salad dressing made from crucial olive oil and white vinegar.

If you are acquiring a sizzler steer clear of the sauce and Fried potatoes, if you are getting soup stay clear of those that are corn and cream. Also try to have wholesome bread instead of fine bread or milk bread.

Make Healthy Food Choices

The most effective feasible eating plan includes fresh meals which are full of complex carbohydrates as well as vegetable fiber, and low-fat, low-salt and low-sugar foodstuffs. Eat fresh fruits, veggies, beans and entire grain products. Cut down the intake of refined food products such as refined sugar, refined flour, and alcohol etc. which are high-calorie foods.

Decrease caffeine and salt intake. Confine yourself to just 1 to 2 cups of coffee only as the caffeine in excess coffee intake may lead to adrenal dysfunction and caffeine is psychoactive agent. This will to sleeplessness, tachycardia etc ailments. Instead, you may take yogurt or even better, buttermilk 2 to 3 times a day. It will do you a lot of good.

Time, eating habits and time convenience most likely influence the choice of what you eat. However it’s guaranteed that if you are organize your everyday dinner ahead of time, a vibrant and sprightly life is right ahead of you. So, get going and have a healthy eating plan and surge ahead!

The 8 Powerhouse Foods

avocado

The 8 powerhouse foods consist of high nutritional values and these are significantly advantageous for human beings body. These diets are helpful to lose weight & have rich anti oxidants, omega 3 fats & fibers. Below some advantages of these diets are given.

1. Vegetables

Essential vegetables are bok choy, cauliflower, kale, broccoli, Brussels sprouts & cabbage. Above mentioned vegetables consists of glucosinolates which are helpful in preventing cancers. They are essential to stop oxidative stress in human beings body.

Those vegetables consist of rich vitamins & minerals like magnesium, vitamins C, vitamin A & folic acid. It is better to mix these vegetables in fries, soups, vegetable platters & casseroles. Stop overcooking food & if we overcook foods they discharge sulfurous substances which are not good for health. So it is better not to cook deep.

2. Red Beans

Little red beans are similar with kidney beans. Generally people cook the traditional Latin dish of red beans and rice. These red beans consist of rich antioxidant. Naturally antioxidants are used to reduce stress in human beings body and protects from several chronic disorder like cardiovascular disorder, Alzheimer’s & cancer. Some antioxidants sources are nuts, beans, vegetables & fruits. We can get high amounts of antioxidants from these foods to have health advantages.

3. Cherries

Cherries are essential to stop inflammation in human beings body. An experiment proved this eating cherries stops inflammatory markers in the human beings body. An experiment is done on people who have eaten 280 gm of cherries daily like this for 28 days, their blood samples are taken are checked with the people who do not have the habit of consuming cherries.

Cherries contain of rich anthocyanins which offers red color to the cherry fruit. Anthocyanins contain rich antioxidants. Antioxidants are significantly advantageous for good health. Antioxidants prevent inflammation & prevents from many disorders. It is better consume cherries in fresh condition. Dry cherries are also available in the market. Dry cherries are also advantageous for health.

4. Chia Seeds

Now a days people are getting awareness of Chia seeds nutritional values. Chia seeds contain rich omega 3 fatty acids, minerals, protein, antioxidants & fiber. Chia seeds consists of rich plant related omega 3 fatty acids.

Chia seeds generally consist of soluble fiber. Soluble fiber means if we keep it in liquid, it takes the liquid. Chia seeds prevent hunger. If we eat Chia seeds we experience that our stomach is full. We can consume Chia seeds along with smoothies, yogurt, water or juice, dips & baked foods.

5. Avocado

Avocados contains of excess quantities of potassium, monounsaturated fats, folate & vitamin E. Scientists suggests that vegetables & fruits contain 30% of calories & unsaturated fat. It is better to eat avocados instead of excess saturated fats such as cheese & butter. Avocados contain excess quantities of fat which gives excess calories. It is better to avocados in medium quantity.

2 table spoon avocados gives 50 calories and 3 grams quantity of monounsaturated fat. Avocados can be mixed up with egg curries, toast, spreads, salads & dips.

6. Pistachios

Pistachios which is approximately 49 nuts gives 6 grams of protein & 3 grams of fiber, vitamin B6,  magnesium, copper & thiamin.  Pistachios contain rich antioxidants which help to lessen cholesterol levels.

7. Seaweed

Generally Seaweed is used in Japanese country. Seaweeds consist of excess quantities of folate, vitamin C, iron, iodine & vitamin K.  Seaweeds consist of high quantities of minerals. Dried seaweed is also available. It is better to mix up dried seaweed with dishes, salads & snacks, soups. Seaweed is available in various colors in wet & dried form.

8. Pumpkin

Pumpkin seems orange in color because it contains high amounts of beta carotene. Beta carotene can be defined as precursor to vitamin A which is useful to prevent from infections. It is useful in the good eye sight. It plays a key role in the gene transcription.

Pumpkin contains of rich antioxidant, excess amounts of fiber, less calories, potassium & several nutrients. With pumpkin we can cook many types of recipes. It is better to consume pumpkin in fresh and natural condition rather than mixing up with additives & flavors & colors.  We can consume pumpkin by mixing up with baked products, chili, oatmeal, smoothies & yogurt.

10 Tips to Stay Fit and Healthy

fit healthy

“To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear.” – Gautama Buddha.

Hectic lifestyles have tossed the health factor out of people’s lives and now humans are duty bound to prioritize depending on the kind of work they perform. Work has redefined the way humans eat, sleep and interact with their fellow beings. The end result – a diseased body, stressed mind and lost soul.

As Birthorderplus.com states, a healthy lifestyle imbibes healthy habits in all three aspects of human life: Physical Health, Mental & Emotional Stability and Spiritual Enlightenment. Without being preachy let’s focus on simple tips to lead a healthy lifestyle:

Eat Balanced Breakfast – Ever wonder why all health related tips show this on the foremost position? If not, then now is the great time to understand. Breakfast when broken down in two portions literally means Break-Fast, which is exactly what humans do by eating a breakfast. The body needs fuel to go on for the rest of the day. The gap between breakfast and dinner could be anywhere from 8 to 12 hours! The body needs to recharge for the next task and hence a healthy breakfast comprising of fruits, nuts, cereals and proteins provides the necessary nutrients to kick-start the day.

Read also: Top 5 Reasons You Should Clean Your Teeth

Drink Like a Fish – We mean water! Drink at least 8 to 10 glasses in a day to maintain normal body functions as water helps the body in circulation of blood, digestion of food, absorption of nutrients and transmission and control of signals to nerves. It is an important detoxifying agent as it removes toxic substances from the body in the form of sweat, urine, tears and mucus.

Exercise Regularly – Ironically, though humans have become busy, they are still unfit. Technically the more time a person spends on physical activities, greater are the chances of him/her being physically fit. But the reverse seems to be true. People in the rush of getting things done, have forgotten how to optimize their physical energies. Hence, they are physically tired and mentally stressed. They need to make time for exercises.

Research indicates that even moderate forms of exercise like walking or taking the stairs helps a person stay fit. Exercises not only keep a person fit but also augment energy levels. Opt for activities you enjoy doing if rigorous exercise routines are not possible. Playing outdoor games is one such fun way of exercising as it not only keeps you physically fit, but also contributes to the overall well being.

Maintain Normal Sleep Patterns – An average adult human requires 8 – 10 hrs of sleep. However, hectic lifestyles have ensured that humans on an average are now sleeping only for 7 – 8 hrs. The phrase early to bed, early to rise makes a person healthy wealthy and wise has been relegated to the land of fairy tales! Going to bed late is not an option, it has become a necessity. And due to work patterns, it has become imperative to rise early! This has ensured a discrepancy in sleeping patterns and has led to sleep disorders like insomnia.

Sleep patterns can be regulated by keeping a fixed time for bed. Our sleeping and waking time is regulated by a rhythm termed as circadian. It is like an inbuilt clock of the body that indicates when to sleep and when to get up! Thus by regulating the sleep time, you automatically regulate the wake time over a period of time.

Maintain Great Mental Health – The importance of great mental health cannot be negated when we talk about the health of an individual. In order to lead a fulfilling life, mental happiness is as good as great physical fitness. Mental health is how you feel about who you are, the kind of healthy relationships that you maintain and the way you approach problems in life and resolve them.

Mental health can be maintained by keeping the mind occupied with thoughts and feelings that contribute positively to the overall well being of a person. A highly motivated individual not only contributes to his personal goals in life but is also a great asset to the people he/she interacts with.

Express Your Feelings – The next step to mental stability is expressing your feeling appropriately. Research points out that by bottling up one’s feelings, a person is at a greater risk of health related problems like stress, heart attacks, depression, substance abuse etc. To avoid becoming ill due to underlying negative feelings it is imperative to identify the triggers and accept the accompanying emotions so that they can find appropriate expressions through either positive words or action.

Maintaining a Positive Attitude – In spite of taking a fall, many people just get up, brush off and move on! These are the people who have a positive attitude. Life does not promise to stand by and dole out only the goodies. Difficulties are and will be a part of a human life. How one deals with those makes all the difference. People with positive attitudes have the ability to rise to a challenge. They are capable of channelizing their energies in the right direction.

Stay Away From Stress – As maintained earlier, life is not easy. There will be challenges. An individual with positive attitude knows how to rise to the challenge. They know how to keep stress at bay as it contributes to the negativity of the situation. Stress also causes great harm to the physical health of a person. Avoiding stress may not be easy. But by identifying stressors, a person can be better prepared to keep his/her cool during stressful situations. Meditation is a great way to control stress, which incidentally is the next tip.

Try Meditation – Meditation for some is chanting. However, nothing is far from the truth. Meditation involves controlling the breathing patterns. People due to various reasons breathe really fast which leads to lesser oxygen intake. The lack of oxygen causes physical as well as mental disturbances. Hence it is imperative to breathe right.Breathe like babies. They intake deep breaths and release it slowly thus optimally utilizing the oxygen for their body! By meditating a person learns how to control his breathing patterns. He/She relearns how to take a deep breath and release it slowly. Try it.

Reinforce Your Faith – Scientific discoveries have ensured that people are moving on from spiritual enlightenment to material wealth. The matter of the fact is that the society that encourages spirituality is happier than its materialistically rich counterpart. Albeit, and ironically so, scientific studies have arrived at a conclusion that spiritually aware humans are happier than those who have low or no faith.

Practically it is impossible to keep the spiritual quotient always up. However by reinforcing your faith in something that you believe in will work wonders for your overall wellbeing.

Take a pledge to lead a healthy lifestyle so that a phrase like ‘He who has health, has hope; and he who has hope, has everything is not just part of the quotes that we keep coming across!