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Be Merry With Strawberry

We all love our berries, don’t we? That sharp-like, sweet and tasty sensation we get from that one bite! However, its not only the feeling we get from such a bite but the numerous amazing nutrients that go with it.

The strawberry (fragaria Ananassa) originated in europe in the 18th century, it is a hybrid of two wild strawberry species from North America and Chile. They are bright red, juicy and sweet. Also they are excellent source of vitamin C and Manganese and contain decent amount of Folate (Vitamin B9) and Potassium.

As an antioxidant,they are good to nuture the skin while other health benefits include heart health and blood sugar control.

They contains

Water 91%
Carbohydrate 7.7%
Fat 0.3%
Protein 0.7%

They are also good sources of Iron, Copper, Phosphorus and Vitamin B6.

Some of its Health benefits include:

Protect The Heart

The abundance of antioxidants and polyphenols in strawberries make them the ideal food to protect your heart from ailments. Strawberries contain anthocyanins (the antioxidants responsible for their red hue), which protect the lining of the circulatory system, thereby shielding the arteries from plaque build-up and regulating the blood pressure

Help Fight Cancer

Strawberries are exceptionally good sources of vitamin C and fiber, both of which have been found to protect from cancers of the esophagus and colon. The anticancer properties of strawberries, according to the American Institute for Cancer Research, can be attributed to the presence of ellagic acid – a phytochemical that can prevent cancers of the skin, lung, bladder, and breast

Boost Immunity

Strawberries are excellent sources of vitamin C. In fact, a single serving of strawberries has more vitamin C than an orange. Vitamin C has been found to trigger immune-boosting antibodies, which ultimately enhance your body’s ability to fight infections

Improve Brain Health

The credit goes to the antioxidants, again. Strawberries, with their high content of antioxidants, protect the brain cells from damage due to free radicals. They also change the way the neurons in the brain communicate with each other. This ultimately leads to improved brain health.

Fight Inflammation

Strawberries contain quercetin, and according to a study conducted by the University of Massachusetts, intake of quercetin, along with regular exercise, can reduce atherosclerosis plaque formation.
Strawberries are also rich in vitamin C, which plays a major role in preventing inflammation. This vitamin also plays a role in easing the symptoms of arthritis and gout.

Improve Vision Health

Strawberries are loaded with antioxidants that were found to prevent cataract, macular degeneration, and other eye diseases.

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What You Should Know About TROOP-C!!

TROOP-C contains Vitamin C, which is a water-soluble vitamin needed for normal growth and development.

Water-soluble vitamins dissolve in water. Leftover amounts of the vitamin leave the body through the urine. Although the body keeps a small reserve of these vitamins, they have to be taken regularly to prevent a shortage in the body.

Functions of TROOP-C (Vitamin C)

TROOP-C (Vitamin C) is needed for the growth and repair of tissues in all parts of your body. It is used to:

– Form an important protein used to make skin, tendons, ligaments, and blood vessels

– Heal wounds and form scar tissue

– Repair and maintain cartilage, bones, and teeth

– Aid in the absorption of iron

– Reduce ageing of skin and wrinkles.

– Prevent and treat Ultraviolet damage.

Vitamin C is one of many antioxidants. Antioxidants are nutrients that block some of the damage caused by free radicals.

Free radicals are made when your body breaks down food or when you are exposed to tobacco smoke or radiation. The buildup of free radicals over time is largely responsible for the aging process. Free radicals may play a role in cancer, heart disease, and conditions like arthritis.

The body is not able to make vitamin C on its own. It does not store vitamin C. It is therefore important to include plenty of vitamin C-containing foods in your daily diet.

For many years, vitamin C has been a popular household remedy for the common cold. Research shows that for most people, vitamin C supplements or vitamin C-rich foods do not reduce the risk of getting the common cold.

However, people who take vitamin C supplements regularly might have slightly shorter colds or somewhat milder symptoms.

Food Sources of Vitamin C

All fruits and vegetables contain some amount of Vitamin C.

Fruits with the highest sources of Vitamin C include:

– Cantaloupe

– Citrus fruits and juices, such as orange and grapefruit

– Kiwi fruit

– Mango

– Papaya

– Pineapple

– Strawberries, raspberries, blueberries, and cranberries

– Watermelon

Vegetables with the highest sources of vitamin C include:

– Broccoli, Brussels sprouts, and cauliflower

– Green and red peppers

– Spinach, cabbage, turnip greens, and other leafy greens

– Sweet and white potatoes

– Tomatoes and tomato juice

Some cereals and other foods and beverages are fortified with vitamin C. Fortified means a vitamin or mineral has been added to the food. Check the product labels to see how much vitamin C is in the product.

Cooking vitamin C-rich foods or storing them for a long period of time can reduce the vitamin C content. Microwaving and steaming vitamin C-rich foods may reduce cooking losses. The best food sources of vitamin C are uncooked or raw fruits and vegetables. Exposure to light can also reduce vitamin C content. Choose orange juice that is sold in a carton instead of a clear bottle.

Side Effects

Serious side effects from too much TROOP-C (Vitamin C) are very rare, because the body cannot store the vitamin. However, amounts greater than 2,000 mg/day are not recommended. Doses this high can lead to stomach upset and diarrhea. Large doses of vitamin C supplementation are not recommended during pregnancy. They can lead to shortage of vitamin C in the baby after delivery.

Too little TROOP-C (Vitamin C) can lead to signs and symptoms of deficiency, including:

– Anemia

– Bleeding gums

– Decreased ability to fight infection

– Decreased wound-healing rate

– Dry and splitting hair

– Easy bruising

– Gingivitis (inflammation of the gums)

– Nosebleeds

– Possible weight gain because of slowed metabolism

– Rough, dry, scaly skin

– Swollen and painful joints

– Weakened tooth enamel

A severe form of vitamin C deficiency is known as scurvy. This mainly affects older, malnourished adults.

Smokers or those who are around secondhand smoke at any age should increase their daily amount of TROOP-C (Vitamin C).

Women who are pregnant or breastfeeding and those who smoke need higher amounts of TROOP-C (Vitamin C).

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I’m So Stressed! Time For A Foot Soak!!

Epsom salt is a magnesium sulfate compound, unlike sodium table salt. Epsom salt has been used for hundreds of years as a healing agent and pain reliever. Today, it’s most often added to hot baths and foot soaks to reduce stress.

The magnesium in Epsom salt is only minimally absorbed through the skin and there’s no scientific evidence to date that shows that it actually increases magnesium levels in the body. But Epsom salt can ease pain related to inflammation, which can be beneficial for foot health.

Supporters claim that in addition to reducing pain symptoms and promoting healing, Epsom salt can be dissolved in warm water to ease pain from gout, eliminate odour and help treat infection. More research is needed to support these claims.

How to make a foot soak

To make an Epsom salt foot soak, follow these simple steps:

1. Fill your bathtub or a basin with warm water until it’s deep enough to cover your feet.

2. Add 1/2 cup of Epsom salt to the warm water.

3. Soak your feet for 30 to 60 minutes twice a week.

4. For an aromatherapy boost, consider adding a few drops of diluted lavender, peppermint, or eucalyptus essential oil to your foot bath.

5. Moisturize your feet thoroughly after soaking them.

This kind of soak can cause dry skin, specifically on your feet. Be sure to moisturise your skin after an Epsom salt foot soak to prevent cracked skin and irritation.

If you begin to experience pain, redness, or sores before or after using a foot bath, schedule a visit with your Health care provider to discuss alternative treatment.

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An Apple A Day Keeps Migraines At Bay!

From migraine remedies to wrinkle reduction, apples aren’t just for keeping the good doc away.

Researchers with the Smell and Taste Treatment and Research Foundation found the smell of green apples had some effect on reducing the severity of migraine symptoms. While more than half of the 50 chronic headache sufferers studied didn’t like the green apple smell, the 15 who found it pleasant reported a “significant reduction in the severity of their headache,” according to the foundation.

 

Source: Courierpostonline

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Salmon For Menstrual Cramps!!

Salmon and other cold-water fish are rich in the type of fatty acids known as Omega-3s. These help to reduce inflammation, which makes them good for general pain relief — including the pain of menstrual cramps, according to Everyday Health.

But there’s more good news about salmon, too. Besides being a healthy source of protein, it’s also an amazing dietary source of vitamins D and B6. According to Everyday Health, Vitamin D makes it possible for you to absorb calcium — something else that makes period pain more manageable. And vitamin B6 can help with the breast tenderness and irritability you might be experiencing along with your extremely painful cramps.

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Effect Of Reclining Twist Yoga Pose On Menstrual Pain

The reclining twist is supposed to stimulate, detox and sooth the body. For this pose, start by laying down on your back with your arms stretched outwards beside your body. Now pull one leg over and across your body. Slightly bend your knee to avoid any muscle tension. Then bend your body slightly towards the bent leg while keeping your arm stretched out in the same position as it was. Look towards your arm opposite to the leg.

This exercise stretches your spine. Holding this position for a few minutes can help you ease the nerves during the menstruation which can help you relieve the pain.

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BPH-Benign Prostatic Hyperplasia…

Benign prostatic hyperplasia (BPH) — also called prostate gland enlargement is a common condition as men get older. An enlarged prostate gland can cause uncomfortable urinary symptoms, such as blocking the flow of urine out of the bladder. It can also cause bladder, urinary tract or kidney problems.

CAUSE
The actual cause of prostate enlargement is unknown. Factors linked to aging and changes in the cells of the testicles may have a role in the growth of the gland, as well as testosterone levels.
Men who have had their testicles removed at a young age (for example, as a result of testicular cancer) do not develop BPH.
Also, if the testicles are removed after a man develops BPH, the prostate begins to shrink in size. However, this is not a standard treatment for an enlarged prostate.

SYMPTOMS 
– Increased urination.
-Difficulty starting urine.
-Weak urine flow.
-Inability to control the bladder- stopping and starting urine flow.
-Problem with sexual performance.
-Blood in the urine.
-Kidney damage.
-Bladder damage.
-Bladder stone.
-Urinary tract infection.

RISK FACTORS
-Age.
-Diabetes.
-Heart disease.
– Genetics.
-Lifestyle -obesity increases the risk of BPH, while exercise  can lower your risk.

Supplements for BPH include:
-Saw palmetto: This herb has been used to treat enlarged prostate. The berry in saw palmetto contains ingredients that helps in balancing out hormones.

-Lycopene: Is a food nutrient that is beneficial for prostate health. Food sources includes tomatoes, watermelon, and pink grapefruit.

-Wellman prostate: these combines a potent blend of antioxidants, vitamins, minerals and amino acids such as Zinc, Folic acid, Vitamin B6 & B12, Magnesium, L-Carnitine and L-Arginine which have been specifically chosen for their role in supporting healthy male reproductive function, hormonal health and spermatogenesis.

Healthy foods for prostate health are:
-Salmon: Salmon is rich in healthy fats that contain omega-3 fatty acids, which help prevent and reduce inflammation within the body. Other cold-water fish, such as sardines and trout, are also rich in these types of fats.

-Tomatoes: Tomatoes are packed with lycopene, an antioxidant that may benefit prostate gland cells. Cooking tomatoes, such as in tomato sauce or soup, helps to release the lycopene and make it more readily available to the body.

-Berries: Strawberries, blueberry, raspberries, and blackberries are excellent sources of antioxidants, which help to remove free radicals from the body. Free radicals are the by-products of reactions that occur within the body and can cause damage and disease over time.

-Nuts: Nuts are rich in zinc, a trace mineral. Zinc is found in high concentrations in the prostate and is thought to help balance testosterone and Dihydrotestosterone. Besides nuts, shellfish and legumes are also high in zinc.

-Citrus: Oranges, lemons, limes, and grapefruits are all high in vitamin C, which may help to protect the prostate gland.

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Sleep Disorder

A sleep disorder is a condition that frequently impacts your ability to get enough quality sleep. Many of us occasionally experience difficulties sleeping. Usually it’s due to stress, travel, illness, or other temporary interruptions to your normal routine. However, if you regularly have problems getting to sleep at night, wake up feeling exhausted, or feel sleepy during the day, you may be suffering from a sleep disorder. They can take a serious toll on your mental and physical health, including your mood, energy, and ability to handle stress.

Frequently having trouble sleeping can be a frustrating and debilitating experience. There are many things you can do to identify the underlying causes of your sleep disorder and improve your sleep, health, and quality of life.

Types of common sleep disorders

1) Insomnia

Insomnia, the inability to get to sleep or sleep well at night, can be caused by stress, jet lag, a health condition, the medications you take, or even the amount of coffee you drink. Insomnia can also be caused by other sleep disorders or mood disorders such as anxiety and depression.

2) Sleep apnea

Sleep apnea is a common (and treatable) sleep disorder in which your breathing temporarily stops during sleep, awakening you frequently.

3) Restless legs syndrome (RLS)

Restless legs syndrome (RLS) is a sleep disorder that causes an almost irresistible urge to move your legs (or arms) at night. The urge to move occurs when you’re resting or lying down and is usually due to uncomfortable, tingly, aching, or creeping sensations.

4)Narcolepsy

Narcolepsy is a sleep disorder that involves excessive, uncontrollable daytime sleepiness. It is caused by a dysfunction of the brain mechanism that controls sleeping and waking.

5) Circadian rhythm sleep disorders

We all have an internal biological clock that regulates our 24-hour sleep-wake cycle, also known as our circadian rhythms. Light is the primary cue that influences circadian rhythms. At night, when there is less light, your brain triggers the release of melatonin, a hormone that makes you sleepy. When the sun comes up in the morning, the brain tells the body that it’s time to wake up.

When your circadian rhythms are disrupted or thrown off, you may feel groggy, disoriented, and sleepy at inconvenient times.

6) Shift work sleep disorder

Shift work sleep disorder occurs when your work schedule and your biological clock are out of sync.

7) Delayed sleep phase disorder

Delayed sleep phase disorder is a condition where your biological clock is significantly delayed. As a result, you go to sleep and wake up much later than other people.

8) Jet lag

Jet lag is a temporary disruption in circadian rhythms that occurs when you travel across time zones.

Self-help for sleep disorders

While some sleep disorders may require a visit to the doctor, you can improve many sleeping problems on your own.

Improve your daytime habits. Regardless of your sleep problems, sticking to a consistent sleep schedule, getting regular exercise, limiting your intake of caffeine, alcohol, and nicotine, and managing stress will translate into better sleep over the long term.

Develop a relaxing bedtime routine to prepare your mind and body for sleep. Make sure your bedroom is quiet, dark, and cool, avoid heavy meals and too many fluids late at night, take a warm bath, read, or listen to soothing music to unwind, and turn off screens at least one hour before bedtime.

Get back to sleep when you wake up at night. Whether you have a sleep disorder or not, it’s normal to wake briefly during the night. If you’re having trouble getting back to sleep, try focusing on your breathing, meditating, or practicing another relaxation technique. Make a note of anything that’s worrying you and resolve to postpone worrying about it until the next day when it will be easier to resolve.

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Vertigo

Does it feel like you are spinning or the room is moving around you? That’s a classic sign of a particular type of dizziness called vertigo. It’s more than feeling off-kilter and usually gets worse when you move your head. This is a symptom that there is an issue in the inner ear or part of the brainstem governing balance. The most common kind is Benign Paroxysmal Positional Vertigo. Benign Paroxysmal Positional Vertigo (BPPV) is triggered by certain changes in head position, such as tripping the head up or down. It is rarely serious unless it increases with the risk of falling.

Symptoms

The signs and symptoms of benign paroxysmal positional vertigo (BPPV) may include:

  • Dizziness
  • A sense that you or your surroundings are spinning or moving (vertigo)
  • A loss of balance or unsteadiness
  • Nausea
  • Vomiting

The signs and symptoms of BPPV can come and go and commonly last less than one minute. Episodes of BPPV can disappear for some time and then recur.

Activities that bring about the signs and symptoms of BPPV can vary from person to person, but are almost always brought on by a change in head position. Some people also feel out of balance when standing or walking. Abnormal rhythmic eye movements usually accompany the symptoms of benign paroxysmal positional vertigo.

Risk factors

Benign paroxysmal positional vertigo occurs most often in people age 50 and older, but can occur at any age. BPPV is also more common in women than in men. A head injury or any other disorder of the balance organs of your ear may make you more susceptible to BPPV.

Complications

Although BPPV is uncomfortable, it rarely causes complications. The dizziness of BPPV can make you unsteady, which may put you at greater risk of falling.

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Fluids For Flu

Drinking plenty of fluids is one of the most important things you can do when you have a cold or flu. Because cold and flu symptoms like runny nose and sweating, which often accompanies fever, increase the amount of water your body loses, dehydration might occur if your fluid intake is not increased to compensate.

Drinking plenty of fluid is important for ensuring a speedy recovery from cold and flu. It also helps to loosen mucus in your nose and relieve congestion. Staying hydrated ensures that the body can function properly and can defend itself more effectively against the cold or flu.

When you have a cold or flu, drink a minimum of eight 250 mL cups of fluid each day. Drink water or another healthy fluid whenever you are thirsty. But there’s no need to overdo it – too much can lead to hyponatremia (a condition characterized by low levels of salt in the blood). If you are otherwise healthy, use your thirst as a guide to when and how much you should drink. If you are caring for a child who is over one year ensure they drink a minimum of 90–120 mL of fluid per hour. Babies under one year require at least 30–60 mL fluid per hour. Pregnant women should increase their fluid intake to up to ten 250 mL cups per day.

Water is the best fluid to drink when you have a cold or flu as it helps lubricate the mucous membranes of the throat. Hot drinks are also a good choice as the hot steam they produce can relieve congestion. Other fluids which are good options during cold and flu infection include: Ginger ale, Herbal tea, Honey and lemon tea (mix lemon and honey with a cup of hot water), Broth, Ginger tea, Milk and dairy.

Many people believe that milk and dairy products increase congestion and should be avoided when you have a cold or flu; however, this is not the case. There is no need to stop eating or drinking dairy.

What not to drink during cold and flu infection

⦁ Caffeinated drinks should be avoided as they are dehydrating. They include coffee, cola drinks, energy drinks and tea.

⦁ Alcohol is also dehydrating and should be avoided. In addition, it affects the functioning of the immune system and drinking too much alcohol makes you more likely to get an infection.

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