Keep household allergies at bay

With these simple tricks, banish the nasties in your house that make you cough and wheeze

The very thought of them makes you scratch and itch - and now the dust mite has become increasingly responsible for a rise in household allergies.

Instances of perennial allergic rhinitis, or home fever, have shot up in our urban homes, making people allergic to their own abodes. Unlike regular hay fever, triggered by high seasonal pollen levels, home fever is caused by allergens such as dust mites, moulds, cleaning products and pets. Since these are present all around the year, they can catch you unawares any time.

With the most common symptoms of an indoor allergy or home fever being a runny nose and sneezing, people all too often confuse symptoms with a common cold or flu and don't treat the cause of the problem. While curing home fever is tough, here's how you can fight back:

Room spray
This is one of the most common causes of allergic reactions and is even known to trigger asthma attacks. Room sprays are unnecessary if you keep your house clean, don't smoke indoors and open your windows regularly.

There's also an alternative - create your own by mixing a tablespoon each of bicarbonate of soda and lemon juice with warm water.

Dust mites
Your bed provides the ideal environment for dust mites to thrive because in them they can feed on skin cells, obtain warmth from your body and gather water from your sweat. Their droppings, though invisible to the naked eye, are responsible for causing the majority of allergic reactions. To eliminate them, use allergen-proof barrier covers on all mattresses, bedspreads and pillows. Wash your sheets and blankets every week, ideally at 60 degrees or above. Also, change your mattress every eight to 10 years, and replace pillows every 12 months.

Pets
Cat and dog dander, which are flakes of dead skin that collect on fur and other surfaces, contain allergens that can cause serious asthma attacks. Pets also carry outdoor allergens back inside on their coats. Keep your pets in well-ventilated rooms and never let them sleep on the beds or furniture. Wipe pets down after long walks and wash their bedding weekly. You could try a pet cleanser which removes allergens from coats.

Mould
This is a type of fungi that grows best in damp and poorly-ventilated areas. To stop it developing, simply reduce humidity by increasing ventilation. Use trickle vents in double glazing or just open your windows. Extractor fans in bathrooms and kitchens are also useful at getting rid of steam. Avoid hanging damp clothes in the house to dry. Also, try an air purifier to trap mould spores.

Carpets
If allergic, remove as many of the carpets in your house as possible and replace with solid wood flooring. New carpets in particular are full of noxious chemicals that can be inhaled for months and could trigger allergic reactions. If you do have carpets, regularly use a high-temperature steam cleaner to get rid of any dust mites.

Furniture
Avoid furniture and shelving made from chipboard or manufactured wood as these may contain formaldehyde - a chemical that can give off a colourless gas that irritates the airways. Your best bet is to invest in solid wood furniture in the long run.

Perfume 
All perfumes, hairsprays, shampoos and soaps have the potential to cause nasty skin reactions. Try to use scentless products when you can, and dab natural oils on your clothes instead of processed ones.

Flowers
Indoor plants and flowers can produce pollen so avoid having them in the house if they cause sneezing. Speak with garden experts to find the best plants for indoors. Be aware that planters, soil and old leaves can serve as great hiding places for mould.

Soft toys
Dust mites are commonly found in furry toys so it's really important to keep them irritant-free. Washable stuffed toys should be sent tumbling through the washing machine on a regular basis. While children at home would be aghast at the thought, it would help if you place the furries in a plastic bag in the freezer for at least 12 hours once a month, and then wash them at a lower temperature if needed.

Do you have mood swings?

Bipolar disorders can affect every aspect of our lives.

Abipolar disorder is a common condition, in which an individual experiences both low and high mood states. It affects men and women equally.

Causes
It is caused due to imbalance in the level of neurotransmitters - serotonin, dopamine, norepinephrine - in the brain. Conditions within the environment can be a trigger for an episode, but do not cause the disorder on their own. Stressful life events can also follow from the illness.

Symptoms
Low and high mood swings.

There is a lack of interest in activities, avoidance of people and situations, tiredness, difficulty in concentration, changes in sleep and appetite, lack of confidence, reduced self-esteem.

At the other end of the spectrum are the high or elevated moods. These can be either hypomanic or manic. In mania, one has an elevated or irritable mood, accompanied by reduced sleep and appetite. In hypomania, the individual experiences similar symptoms as in a mania, though the intensity and severity of the symptoms are lesser.

Diagnosis
Diagnosis can be made by carefully exploring the presence of both depressive and manic or hypomanic states.

Treatment
Pharmacotherapy helps stabilise the mood states and reduce the levels of irritability and excitability. Restoring sleep is of crucial importance. Avoid the use of substances. Psychotherapy for the individual and family.

(Inputs by Dr Samir Parikh, Chief, department of mental health and behavioural sciences, Max Healthcare, New Delhi)

A diet that keeps you cool in summer

With mercury soaring high, it is essential to eat right.

Summer is all about having some fun under the sun. But, the harsh sunlight and humidity is your hair, health and skin's worst enemy, so, it is always important to take care.

And summer is a period when all in the family are susceptible to ill health. And as the mercury is rising high, precautions are needed before it creates trouble for you or your close ones. A good diet is an essential part of family health-care and summer time is no different. Eating sensibly ensures that you maintain a strong immune system and build up a strong resistance against viruses and infection and why just that, it also ensures better skin and hair! Dehydration and sunstroke are very common in summers

. Hence, one should drink plenty of water, coconut water as it contains potassium which is needed to have a healthy immunity and eat lots of fruits like watermelon, muskmelon etc. that are high on water content.

One must take small meals at small intervals-one should avoiding taking heavy meals. Also, it is very important to have Vitamin C thereby; citrus fruits are a must as they consist of anti-oxidants which make immune system strong to fight illness in summers. Apart from sunstroke and dehydration, gastrointestinal diseases take a toll like cases of people suffering cholera, jaundice, and diarrhea are observed a lot. So, one should avoid pani-puris, ice-candies and road-side food as a precaution. Also, one must eat lot of curd and drink buttermilk to avoid sunstroke and dehydration.

Have a good night’s sleep

Stick to a schedule: Do you sleep and  wake up at more or less the same time everyday? If yes, you are doing the right thing. But in the event you are not, keep in mind that erratic bed times don't permit your body to align to the proper circadian rhythms. Going to bed late or getting up later than usual one time in some time is fine. Don't make it a habit. Also, try & sleep only at night. Daytime naps will make it difficult for you to get sleep at night. At the most, limit daytime sleep to twenty minute power naps.Know the benefits of meditation

How plenty of hours do you sleep every night? Is your sleep uninterrupted or disturbed? Do you have trouble sleeping immediately? Do you find yourself waking up in the midst of the night for no apparent reason? Several people suffer from bad sleep for different reasons. They give you simple tips that you can follow to receive a lovely night's sleep...


Take a hot bath before you turn in for the night: Hot water helps you sleep better because it can relax tense muscles. Never have your meal before you are going to bed. Eating massive meals or spicy food before bedtime will make it difficult to nod off. Keep a gap of at least hours before you turn in. This allows digestion to happen well before you go to sleep so that your body can rest well in the coursework of the night.

Exercising actually helps you get better sleep: Your body makes use of the sleep period to recover its muscles & joints that have been worked out. Even half an hour of exercise - in the gym, at home or a brisk running outside can help you sleep well. Your exercise time ought to be in the morning, afternoon or early evening. Activity before bedtime may make it hard for you to get sleep.

Read a book before you turn in. Studies show that spending even 15 to twenty minutes reading before you go to bed, lets you sleep well.

Hooked on caffeine? Well, at least make positive you don't have it at night. It will keep you tossing & turning in bed for hours.

Shut the radio & tv. Sleeping with no distractions is best for a clearer mind.

Keep your windows open. This allows air to circulate in & out of the windows. & make positive that when you sleep, there is no disturbing sound in the background.

Eat cherries for a good night’s sleep

Cherries grown in sun-rich Central Otago are a natural source of melatonin at levels 30 times higher than their northern hemisphere counterparts.
know your diet-for-a-healthy-heart
If you are having struggling with sleep issues, Central Otago cherries could be the bedtime treatment, say researchers.

The findings come from research commissioned by Fruision Ltd, a joint venture between Hamilton-based Quantec Ltd, a company specialising in developing health treatments from natural products, and Alexandra-based fruitgrower Summerfrui, Stuff.co.nz reported.


Melatonin is a hormone that is naturally present in the human body and aids sleep.

The latest study, undertaken by an independent laboratory in Australia, has shown Central Otago cherries have 500 nanograms per gram.

Earlier studies published in the United States have shown northern hemisphere cherries to have levels of melatonin at to 15 nanograms per gram.

When the cherries had been dried, the melatonin levels increased to 3100 nanograms per gram.

Fruision senior scientist Dr Judy Bragger said Kiwi plants are exposed to more ultraviolet radiation than those growing at a similar latitude in Europe of North The united states, and this caused them to produce more secondary metabolites - organic compounds that are not directly involved in the normal plant growth.

"It is these secondary metabolites that the cherries produce that have such great human health promoting properties when eaten," Dr Bragger said.

Moanui Laboratories in Hamilton were already backing the science and are the first New Zealand company to distribute a sleep aid derived from cherries in a capsule form.

Nature's secret for your face

Natural recipes for your face.

8 natural face mask best for you

Cucumber mask (for dry skin)
Mix  grated cucumber with a spoon  of oatmeal as well as a tablespoon of yogurt . Apply a thick layer on the skin for 30 minutes. Then wash with warm water .

Yogurt mask (for oily skin)
Mix  half cup of yogurt with little yeast. Apply on face in circle for five minutes, then rinse with warm water.


Honey mask (for all skin types)
Apply a narrow layer of honey to the room temperature moderate to damp skin, & stay that way for five minutes. Carefully washed with warm water, then with chilled water, then use a towel if it is still sticky.

Banana mask (anti aging)
Crushing a ripe banana until it is smooth & apply a narrow layer on the surface. Leave for ten minutes, then rinse with warm water & pat dry. Your skin is soft & smooth!

Avocado mask (for all skin types)
A ripe mashed avocado until creamy smooth it, then apply a thick layer on face. While waiting 15 minutes to dry the mask, you can add pieces of cucumber on the eyes. Rinse with warm water, then chilled water & leave dry.

Lemon juice mask (for all skin types)
This mask helps reduce the dark marks on the skin. Mix half the lemon water with egg white. Then apply a narrow layer on the surface. When dry, it will be a small bit hard, leave it overnight then rinse with warm water in the morning.

Oatmeal mask (for oily skin)
Mix tablespoons of unprocessed oats with a medication spoon of salt (baking powder - baking soda), then add a small water to make it more dense. Apply through circle on moisture the skin then rinse with warm water.

Banana & yogurt mask (for dry skin)
Crushed one / four ripe banana, then mix with half cup of yogurt as well as a teaspoon of honey. Apply a narrow layer on face & leave for ten minutes then rinse with warm water. Your skin will be moisturized & smooth.

How stress affects humans

By studying social stress that moulds monkey immune system, researchers have shed light on how the stress of low socioeconomic status may impact human health and how individuals' bodies adapt after a shift in their social environment. 
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Researchers, who conducted the study with rhesus macaques at the Yerkes National Primate Research Center, insisted that if a monkey's social status changes, her immune system changes along with it. 

Researchers led by Jenny Tung, PhD, said they can predict a rhesus macaque's rank within a small group by examining gene expression levels in her immune cells. 
Primate researchers can tell macaques' social rank by watching them engage in competitive interactions, such as grooming and accessing food and water. 

Tung and her colleagues studied 10 groups of female macaques (five each) in which researchers could manipulate individuals' social rank. Before being placed into new groups, all of the macaques started out as middle rank. 

"In the wild, macaques inherit their social rank from their mothers" Tung said. 

"But in our research, the order of introduction determines rank; the newcomer is generally lower status. When some macaques' status changed after a newcomer arrived, so did their patterns of immune system gene activity." 

The researchers used microarrays, a technology that allows them to scan thousands of genes and read the expression levels, to look at the macaques' immune cells. The gene activity that changed the most depending on social rank was what controlled inflammation. 

Previous studies have found lower status macaques have higher levels of inflammation and have changes in their levels of hormones that indicate they're under more stress. 

Based on the pattern of gene activity, the researchers could, without looking at a monkey's identity, predict whether that animal was high (rank 1 or 2), middle or low (rank 4 or 5) with 80 percent accuracy. 

Seven monkeys' social ranks changed because other individuals were moved. When this happened, the researchers were able to take blood samples before and after the shift. 

The gene scans revealed the pattern of immune system activity changed along with these monkeys' social ranks. Here, social rank post-shift could be predicted to 86 percent accuracy (six out of seven). 

"There's a concerning side to this kind of research, in that an individual's social environment probably partially determines health status," Tung said. 

"But there's also a hopeful side. For the seven females that changed ranks, their gene status changed with them." Dr. Mark Wilson, PhD, chief of the Division of Developmental and Cognitive Neuroscience at Yerkes and director of the center''s Biomarkers Core Laboratory, said. 

"That they are not stuck in place says something more broadly about the capacity for change within human society. With these studies, we are showing we do have the ability to advance from our roots and live more healthful lives," Dr. Wilson added. 

The study has been published in the Proceedings of the National Academy of Sciences Early Edition.

A good night's sleep boosts our positive memories, according to a study.
summer health tips/Daily Health Tips |
Researchers split 70 young adults into two groups - one that got to sleep overnight and one that had to stay awake, Daily Mail reported on Wednesday.

Both groups were required to look at positive images containing items such as puppies and flowers, and both at neutral images featuring furniture and dinner plates.

The participants' memories of the images were then tested 12 hours later, after either a period of sleep or staying awake, with the positive memories stronger for the sleepers.

"Results showed sleep enhances our emotionally positive memories," said professor Rebecca Spencer of the University of Massachusetts.

Spencer believes the results could also have significant implications for treating post-traumatic stress disorder.

How fruit and veggies could make you more attractive

Even a few weeks of eating fruits and vegetables may give your skin a healthy glow and make you look cuter, a new study has suggested.

Scientists at St Andrews University monitored the food consumption of 35 people and clicked their pictures over this period.

Eating an average of 2.9 more portions of fruit and vegetables a day made them look healthier when rated by others at the end of the study, while an extra 3.3 portions enhanced their attractiveness, the Daily Mail reported.

Fruit and vegetables are rich in carotenoids, which guard against cell damage from pollution and UV rays and can prevent age-related disorders like heart disease and cancer.


It was previously known that eating extreme amounts of certain vegetables such as carrots could turn skin orange. However, it was not known that a small increase in these red and yellow pigments in the skin could be perceptible to others - or that it was seen as appealing.

A camera that can gauge close-up changes to the skin's redness, yellowness and lightness found that these considerably increased in people who increased their intake of fruit and vegetables.

Using light sensors, the researchers revealed that these red and yellow hues were linked with the levels of carotenoids in the skin.

There are hundreds of different types of carotenoids.

But those thought to have the most dramatic effect on the skin are lycopene - which gives tomatoes and red peppers their red colour - and beta-carotene, found in carrots as well as broccoli, squash, and spinach.

Skin colour can also be affected by chemicals called polyphenols, found in apples, blueberries and cherries, which cause blood rush to the skin surface.

"We expected the colour change to be most dramatic in people who ate very few fruit and vegetables to start off with, but it was actually across the board," said Ross Whitehead, who lead the study.

"A lot of the people were already eating close to the recommended amount.

"But we found even a couple of extra portions could still make a difference to their skin colour," Whitehead added.

He said the team, who studied white and Asian volunteers, would look at whether this was valid for other races too, and whether it had a smaller or greater effect in older people, as the volunteers were all aged 18 to 25.

The study has been published in the journal PLoS ONE.

How to deal with weak bladder?

Urinary incontinence is an occupational hazard for females. The aftermath of pregnancy can be a physical burden for some - weight gain, droopy breasts, a painful episiotomy scar & urinary incontinence.

One in four females suffer from incontinence. It is a nuisance & an embarrassment no one talks about it

It is all down to destroy of the pelvic floor muscles, which hold up the bladder & help to cease leakage, being stretched in the work of pregnancy & the birth of the kid.



After the menopause, lack of oestrogen weakens the exit valve from the bladder & it may leak if pressure inside the abdomen increases (coughing & sneezing). That is called stress incontinence.

Those stretched muscles may never regain their former tone, if a woman fails to do pelvic floor exercises. They are crucial in the six weeks after delivering a kid, in case you require to keep away from incontinence for the remainder of your life. But pregnancy is not the sole cause.

An examination will reveal a bladder prolapse, which can be repaired surgically. The next step is referral for a bladder X-ray, a cystogram & EMG to trace the muscular contractions in the wall & exit valve by a bladder specialist.

Post-menopause, the lining of the bladder may become unduly sensitive to the presence of any urine & try to empty itself - that is irritable bladder. Either of these conditions is made worse by obesity. Fat will compete with the bladder for space, reducing its volume & increasing its internal pressure. First, a urine infection must be ruled out or treated.

HRT can do much to restore pelvic floor strength after the menopause. For irritable bladder, there is bladder retraining & muscle relaxant drugs. Then there's the all-important pelvic floor exercises that can help incontinence whatever your age.

First, contract them by stopping the flow several times while you are urinating, tensing for seconds, relaxing for seconds, then tensing them again. Next, tighten & relax the muscles ten times, as quickly as you can so that they appear to flutter. Next, contract the muscles steadily as though you were trying to draw an object in to your vagina. Gradually build up to ten contractions, ten times every day or more, spaced over several hours.

One time you have mastered the process, you can do them anywhere, lying down, standing, watching television, even at the till.

Lemon juice for good health!

Lemon juice has more benefits that you'd ever imagine. Lemons have percent of citric acid, which gives it its matchless taste.

Rich in vitamin C, it also has vitamin B, calcium, phosphorus, magnesium, proteins & carbohydrates.

Here are some benefits.

- Suffer from indigestion? Mix a few drops of lemon juice with warm water & sip on it. This is useful for treating nausea, heartburn, diarrhoea, bloating & burping.

- Since lemon is a natural antiseptic, it is great to cure skin issues. It clears your skin & also acts as an anti-ageing agent by eliminating wrinkles & blackheads.


- Have a toothache? Apply fresh lemon juice where it hurts. In case you have bleeding gums, applying lemon juice can curb the bleeding & cease bad breath.

- A sore throat can be cured by gargling with lemon juice & water regularly.

- Nimbu paani is high in potassium, which controls hypertension, dizziness, nausea & reduces stress. It also cures respiratory disorders like breathing issues & asthma.

Benefits of papaya

Humble papaya is of earth's finest gifts to mankind. Here are a few reasons why you ought to include this fruit in your diet:

Low in calories, high on nutrition, it is an excellent choice for those on a diet.

The peel of the papaya helps in healing skin wounds and injuries.

The fruit has anti-inflammatory and anti-cancerous properties. People affected with osteoporosis, arthritis and oedema ought to consume it regularly.


Papaya is of the most trusted detox solutions. If taken in moderation, the fruit can help get rid of
toxins from the body.

The fruit is lovely for hair growth and is known to check the growth of dandruff.

Those suffering from constipation and indigestion can depend on the papaya for relief.

A mouthful of curd for good health

Curd or yogurt is used since ages to gain its nutritional and health benefits or as a beauty product. According to Ayurveda, curd should not be consumed at night. Though it provides lot of health benefits, over consumption should be avoided. Make sure that you consume curd when it is fresh. Apart from providing nutritional and health benefits, curd is also used as a beauty product. If curd is massaged on facial skin, it acts as skin bleach. It also brings softness in skin. It also acts as an excellent hair conditioner and can be used for treating sunburns. 
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Nutritional and health benefits provided by curd or yogurt 

- Helps improve the digestion 

- Helps strengthen the immune system 


- Consuming curd increases the capacity to absorb the nutrients and minerals form other food stuffs 

- Especially helpful for those who are lactose intolerant 

- Helps get strong bones and teeth as its calcium content is high. It helps fight against osteoporosis. 

- Helps minimize the risk of high blood pressure 

- If you have high cholesterol, then consuming curd can help you 

How to consume curd? 
There are many ways to consume curd apart from having a cup of it regularly with your lunch. Curd rice which is quite popular in South India is quite wholesome and tasty too. You can also have curd (instead of milk) and museli for breakfast. You can use curd when you do not like spicy food. For example; if you do not like to eat spicy gravy you can add a spoonful of curd. Having buttermilk prepared out of curd after the meals proves beneficial for digestion of food. If you find it difficult to consume curd regularly you can have it occasionally in form of Indian preparations like lassi, shrikhand etc. Or just make a tadka of adding mustard seeds, red chilly, curry leaves and then add it to a bowl of curd.Deepika Sahu

Eat slowly, lose weight

Researchers at the University of Rhode Island found that eating faster increases the amount of food consumption. Results revealed that men eat significantly faster than ladies, heavier people eat faster than slimmer people, & refined grains are consumed faster than whole grains.

In laboratory study, Kathleen Melanson, URI associate professor of nutrition, & her team found that fast eaters consumed about six ounces of food per minute, medium-speed eaters consumed five ounces per minute, & slow eaters consumed two ounces per minute. At lunch, the men consumed about 80 calories per minute while the ladies consumed 52 calories per minute.

The second study, which examined the characteristics associated with eating rates, found a close association between eating rate & body mass index (BMI), with those individuals with a high BMI usually eating considerably faster than those with a low BMI.

"One theory they are pursuing is that fast eating may be related to greater energy needs, since men & heavier people have higher energy needs," .

While the link between eating rate & obesity is still being studied, her research has demonstrated that eating slowly leads to significantly fewer average calories being consumed.

The findings were introduced at the annual meeting of The Obesity Society in Orlando this month.

Include nuts, beans in diet, boost health

Adding nuts, beans and seeds in your diet can give you an ample amount of nutrients, say experts.

In the February 2012 issue of Food Technology magazine, published by the Institute of Food Technologists (IFT), Contributing Editor Linda Milo Ohr writes that heart health, weight management, healthy cholesterol levels, and cognitive health are just some of the benefits that these foods can offer.

Almonds are low in saturated fatty acids, rich in unsaturated fatty acids, and contain fiber, phytosterols and plant protein.

In a scientific review, Berryman et al. (2011) showed that consuming a breakfast containing almonds aids in stabilizing blood glucose levels for most of the day and provides a lasting feeling of fullness.

Pistachios are also considered a part of a heart-healthy diet and may also lower cholesterol. In addition some research has shown that walnuts may have been linked to benefits related to brain health and cancer.

Beans, also called legumes, also play an important role in diet. They contribute complex carbohydrates, vitamins, fiber, minerals and antioxidants that may help lower the odds of cognitive deficits or the risk of Alzheimer's disease.

Pulses like dry peas, lentils, and chickpeas are also members of the legume family and contain both fiber, protein, as well as seven of the eight essential amino acids needed in the body.

Chia seeds, sunflower seeds, and hemp seeds also contribute a myriad of essential minerals and amino acids to the human diet.

Chia seeds can be mixed with liquids to create sports drinks for athletes with omega-3s to address inflammation and protein to help with muscle recovery.

Benefits of ginger

Ginger is a herb and is also used as a spice and medicine. Ginger is  beneficial in reducing the symptoms of morning sickness. 
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Because of its anti-inflammatory properties, ginger is beneficial in the treatment of rheumatoid arthritis. 

To seek relief from menstrual cramps and heart burns too, sip on ginger tea. 

Ginger is a great remedy for cold andcough. 

Chew ginger candy to curb motion sickness.

For the beneficial properties of ginger, eat  raw ginger.  

Do"s and don"ts for your health

 Dos 

Fruits and vegetables - they're an excellent source of fiber, and help to cut back cholesterol levels. Opt for brightly colored fruits and vegetables like carrots, tomatoes, spinach, bell peppers, berries, oranges, papaya, etc. as they're good in antioxidants.

 diet-for-a-healthy-heart

Whole grains -  Take whole wheat and multigrain products like whole wheat breads, rotis, pasta, brown rice, oats, ragi, jowar, bajra and quinoa.

Legumes - Sprouts, kidney beans, chickpeas, etc. are an excellent supply of soluble fibre, that helps cut back cholesterol.

Nuts and seeds - Almonds, walnuts, pumpkin seeds and sunflower seeds has omega-3 fatty acids, which may facilitate decrease dangerous cholesterol and increase good cholesterol.

Flaxseeds - an excellent source of omega-3 fatty acids and fibre, a sprinkle of this on one's breakfast cereal will facilitate improve cholesterol profile.

Low fat dairy product - Low fat milk, yoghurt, homemade paneer are wonderful sources of calcium and facilitate in reducing body fat.

Fatty fish - particularly Salmon and tuna, contain omega-3 fatty acids that facilitate increase good cholesterol.

Soya and soya products - Soya contains isoflavones, that facilitate stop clogging of arteries and improve cholesterol profile.

Tea - inexperienced tea particularly helps lower total cholesterol and increase good cholesterol.

Physical Activity - embrace a minimum of thirty to forty five minutes of moderate physical activity daily - brisk walking, jogging, swimming, cycling etc to extend energy expenditure and so facilitate in weight reduction.

Don'ts

Refined cereals - Maida, white breads, pasta should be cut out from one's diet fully and replaced with whole grain or multigrain varieties.

Saturated fatty acids - Avoid full cream dairy product like whole milk, cheese, yoghurt, butter, cream and coconut as they increase levels of dangerous cholesterol.

Processed and packaged foods - Avoid biscuits, chips, cakes and pastries as they contain high levels of saturated and trans-fatty acids, additionally to higher content of sodium.

Fatty meats - Avoid intake of fatty meats like mutton and beef, have skinless chicken and fish instead.

Fried and deep fried foods - Avoid junk foods like pizzas, burgers, fries and different deep-fried snacks. Deep fried foods contain trans-fats, that will increase one's risk of arthrosclerosis clogging of arteries.

Smoking - Smoking may be a major reason for atherosclerosis - a buildup of fatty substances within the arteries, that could lead on to angina pectoris or heart attacks.

In a nutshell, reducing calories from fats, regular physical activity along with the inclusion of heart healthy foods will facilitate to reduce weight and eventually the danger of developing heart disease.

Staying active is good for you

Regular exercise and physical activity has several benefits. While health is the strongest contender, other benefits are also substantial. 
 Check here for a Heart-healthy-diet 
Here's what regular exercise does for you: 

- Improves posture, stamina and energy 
- Combats depression and stress 
- Reduces the risk of heart disease 
- Lowers blood pressure level 
- Decreases bad (LDL) cholesterol and increase good (HDL) cholesterol levels 
- Reduces the risk of osteoporosis 
- Promotes weight loss 
- Shapes up the body, by toning the muscles, which in turn provides better muscular definition 
- Helps de-stress and improves quality of sleep 
- Improves self-esteem and mental focus 
- Raises balance and flexibility levels 
- Increases immunity levels 
- Reduces the risk of disease and illness by 20 to 50 per cent  

Eat watermelons for a healthy heart

                                                                     Know the benefits of nuts

Eating watermelons may help reduce high blood pressure, say researchers.

A new study in Florida has found that natural compounds in the fruit appear to dilate blood vessels so the heart does not have to work so hard pumping blood around the body, the Daily Express reported.

Study's volunteers who took a pill containing the chemicals every day for six weeks saw significant improvements compared to others who took a dummy pill.

High blood pressure is blamed for half of all heart attacks and strokes in the UK.

The finding was published in the American Journal of Hypertension.

Papaya for your skin

papaya is considered a wholesome fruit as it meets our essential vitamins, minerals and protein wants. Each ripe and raw papaya may be used to rejuvenate the skin. Ripe papaya is superb for exfoliation of the skin .
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Recipe for skin rejuvenation: 
1/2 cup ripe papaya pulp, 1/4 cup coconut milk, 1/4 cup of oat flakes. Apply the mixture on your face and neck gently and wait for  five minutes. Wash off with water and spot the glow for yourself. 
 
Recipe for skin glow: 
1/2 cup ripe papaya pulp,1 Tsp orange juice, 1 Tsp carrot juice, 1 tsp honey. Apply the mixture on your face and neck gently and wait for  five minutes. Wash off with water and spot the glow for yourself.  
 
Regular applications will do wonders to the face. 

Yoga for stress related disorders

Yoga could also be effective in treating patients plagued by stress-related psychological and medical disorders like depression, anxiety, high blood pressure and cardiac disease, a brand new study has revealed. 
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The theory by researchers from Boston University college of medication (BUSM), big apple Medical faculty (NYMC), and therefore the Columbia faculty of Physicians and Surgeons (CCPS), might be used to develop specific mind-body practices for the prevention and treatment of those conditions with commonplace treatments. 
 
It is hypothesized that stress causes an imbalance within the autonomic nervous system (parasympathetic under-activity and sympathetic over-activity) in addition as under-activity of the inhibitory neurotransmitter, gamma amino-butyric acid (GABA). 

 
Low GABA activity happens in anxiety disorders, post-traumatic stress disorder, depression, epilepsy, and chronic pain. consistent with the researchers, the hypothesis advanced during this paper may make a case for why vagal verve stimulation (VNS) works to decrease each seizure frequency and therefore the symptoms of depression. 
 
"Western and jap medication complement each other. Yoga is understood to boost stress-related nervous system imbalances," said Chris Streeter, MD, associate professor of psychiatry at BUSM and Boston Medical Center, who is that the study's lead author. 
 
Streeter believes that "This paper provides a theory, based mostly on neurophysiology and neuroanatomy, to know how yoga helps patients feel higher by relieving symptoms in several common disorders." 

Home remedies to cure dark circles

Try these easy home remedies to get rid of exhausted look on your face.

 healthtips

Dark circles will make you look older than you are.  In today's age where the market is being flooded with anti-ageing, skin lightening creams, it's a thought of virtually a fashion crime to sport dark circles. Here are some natural home remedies to assist to get rid of these ghastly-looking dark circles:

- Grate some raw potato and soak a cotton ball within the potato juice. Shut your eyes and place these cotton balls on your eyes. Confirm they cover the dark circles under your eyes. Leave it on for ten minutes and wash with cold water.

- Applying a combination of a teaspoon of tomato and lime juice, twice daily can facilitate in reducing the dark circles.

- Drink a glass of tomato juice with some mint leaves, lemon juice and salt. Drinking this twice daily is another remedy.

- Prepare a paste of 4 to 5 almonds with milk. Apply this paste over the affected space and leave for ten to fifteen minutes. This may lighten the skin round the eyes.

- A combination of a couple of teaspoons of pineapple juice and a pinch of turmeric powder, when applied on the dark circles often can facilitate clear them.

- Each night before sleeping, apply creams containing vitamin E and C round the eyes.

- Crush some mint leaves and apply them round the eyes. Doing this may additionally offer a cooling impact on tired eyes.

Drink tea for good health

Be it green tea, milky tea, or a cuppa of strong tea, this humble drink has loads of benefits... 

- Flavonoids in tea improve vascular dilation, which leads to the better functioning of the heart. 

- Consuming three to four cups of tea each day lowers the risk of getting an Ischaemic stroke by 21%. 

- Polyphenol which is abundant in green tea reactivates dying skin cells and protects the body from the ravages of aging and the effects of pollution. 

- Antioxidant polyphenols found in tea have anti-cancer properties. 

- L-theanine, found in green and black tea helps in relaxing the mind and helps you to focus on tasks. 

- Tea also has fluoride which means stronger teeth. 

- Drinking tea regularly means stronger bones. 

- Boost your fight against the flu with black tea. 

- Tea, if had without milk, has no calories and thus helps in reducing weight. 

- Tea is also an allergy fighter. So grab that cuppa! 

Pimples? Go for garlic juice or mud pack

If pimples and acne scars on the face are bothering you, try putting some garlic juice or a mud pack. Or if you are game for medical help, laser treatment and chemical peels are an alternative, say dermatologists. 

The acne problem usually starts around the age of 10-13. Though many get rid of it by their 20s, for some it lingers.

"In teenagers, there are two things that trigger acne problem. First is hormonal changes in their body. In boys, it is the increased secretion of testosterone and in girls, the levels of both testosterone and oestrogen rises," Chytra V. Anand, cosmetic dermatologist, Kosmoderma Clinics, Bangalore, said in an interview.

"Due to these hormones the oil secretion in the body increases and the skin becomes oily and more prone to acne and breakouts. The other trigger for acne is bacterial infection," she added.


Anand says about 90 per cent of teenagers suffer from acne in varying degrees of severity. It has a psychological effect on youngsters who want to have clean and clear skin.

Various medical and natural treatments are available.

"Medicated creams and face washes are there. Topical treatments for teenaged acne include benzoyl peroxide, sulphur, resorcinol, or salicylic acid are there. The US Food and Drug Administration ( FDA) has found these effective for treating acne," said Meenakshi Agarwal, a Mumbai-based cosmetic surgeon.

If the condition worsens, doctors prescribe oral antibiotics for bacterial infection, hormonal pills and light therapy with lasers.

The lasers can cost Rs.5,000-Rs.10,000.

"Chemical peels and microdermabrasion are used to lighten post-acne scarring and cost anything between Rs.1,500 and Rs.3,000," said Indu Tolani, dermatologist, Clinic Dermatec.

"Post-acne scars can be cleared by clean-ups with salicylic or glycolic acid at a clinic. Gentle exfoliation with these acids helps in taking out blackheads and whiteheads. Also, the skin becomes acidic and the bacteria doesn't grow in an acidic environment," said Anand.

But she warns teenagers against random treatments at beauty salons, saying: "It is important that the clean-up should be undertaken under the guidance of a dermatologist in a clinic."

Some natural remedies like garlic juice, clay packs and lemon juice also help in avoiding acne and lightens scars.

"To avoid acne, wash your skin twice a day. Make sure that you use a mild face wash that is meant for your skin type. Washing your face too frequently, especially with harsh cosmetics, can aggravate your acne. Try to avoid processed foods like white bread and noodles as they often trigger outbreaks," Agarwal said in an interview.

"Use a face pack made of Fuller's earth (non-plastic clay or claylike earthy material) at least once or twice a week. This will help extract excess sebum and is therefore one of the best natural methods to treat acne.

"You can also apply a little garlic juice on your face, for about an hour at least once a week. Although garlic juice will kill off acne-causing bacteria, do not keep it for too long as it can aggravate sensitive skin," she added.

Mix equal parts of milk cream and lemon juice and apply on your face, says Anand. The lactic acid and citric acid in these two (respectively) help in lightening the scars.

Tolani says natural remedies help, but medical treatments are more efficient.

"A lot of people try out natural, home-based remedies like clay packs to cut back the oil from their face. Some use gram flour to scrub away the debris and acne-laden skin, but these treatments are not sufficient and can't replace the efficacy of medical treatments," she said. 

Try turmeric for supple skin

Turmeric is a staple ingredient in most Indian cuisines. It has many therapeutic effects. While you might not think beyond sprinkling a little in a glass of warm milk to battle a cold, there's much more to the innocuous turmeric than that. Indians have been using turmeric to beautify themselves since ages now. Here are just some reasons why you should be using turmeric as well: If you have an uneven skin tone and would do anything to get that perfect peaches and cream complexion, then turmeric's what you need. Turmeric evens out the skin tone by reducing the traces of pigmentation. Mix a little turmeric powder alongwith cucumber juice or lemon juice and apply on skin. Wash it off after 15 minutes. But remember to do this everyday to notice a significant change in your skin colour. Turmeric makes for an awesome body scrub. This is why most Indian brides used to smear a paste of turmeric and besan on their bodies before their wedding to get skin that is super smooth, baby soft and glowing. Application of turmeric and a little milk cream also makes the skin supple and improves its elasticity. TNN

Here's why you must have sex everyday

Have you ever heard that song called Sexual Healing? It's not just a metaphor. Sex can actually heal. It can heal your body and mind and prevent lots of diseases. 

Some say it's the first medicine ever known to man and it should be administered daily. Sounds too good to be true? Let's discover the four reasons for which a man should have sex each day. 

Great form of exercise 
Making love is a form of physical activity. During intercourse, the physiological changes in your body are consistent with a workout. You must have noticed that the respiratory rate rises, which means you get tired. Hence, you burn calories. If you have sex three times a week for 15 minutes (but we know you can do better than that) you'll burn about 7.500 calories in a year. That's the equivalent of jogging 75 miles! Heavy breathing raises the amount of oxygen in your cells, and the testosterone produced during sex keeps your bones and muscles strong. 


Pain relief 
The "Honey, not today, I have a headache" cannot be an excuse any more. During sex, both male and female bodies produce endorphins, hormones that act as weak painkillers. A study conducted by Gina Ogden showed that during sexual stimulation and especially during orgasm, we don't feel pain. If she finds another excuse, remind her that sex is good for her entire reproductive system, because it trains the PC muscle, which keeps the reproductive organs in shape. In women, sex can also increase fertility, postpone the menopause and relieve PMS symptoms. 

Prostate protection 
Most of the fluid you ejaculate is secreted by the prostate gland. If you stop ejaculating, the fluid stays in the gland, which tends to swell, causing lots of problems. Regular ejaculation will wash those fluids out and ensure the well being of your prostate until old age. Problems may also occur when you suddenly change the frequency of ejaculations. 

Prevents erectile dysfunctions 
Fifty per cent of men older than 40 suffer from erectile dysfunctions and all young men fear the moment when they won't be able to get it up any more. The best medicine against impotence is...sex. An erection keeps the blood flowing through your penile arteries, so the tissue stays healthy. Plus, doctors compare an erection to an athletic reflex: the more you train the more capable you are to perform. 

Stress relief 
It's a scientific fact: sex can be a very effective way of reducing stress levels. During sex your body produces dopamine, a substance that fights stress hormones, endorphins, aka "happiness hormones" and oxytocin, a desire-enhancing hormone secreted by the pituitary gland. TNN