Skin Care

ALL ABOUT SKIN CARE – POTENT SKIN CARE TIPS, HOME REMEDIES FOR EVERY SKIN TYPE, ACNE, FOODS FOR HEALTHY SKIN

Skincare is the practice of taking care of the skin on your body to maintain its health and appearance. This can include a wide range of activities such as cleansing, exfoliating, moisturizing, and protecting the skin from damage.

Proper skin care can help to prevent wrinkles, acne, sun damage, and other common skin problems, as well as improve the overall texture and tone of the skin.

Tips for Healthy Skin Care:

The following are amazing tips for healthy skin care:

  • 1. Cleanse your skin properly: Use a gentle, non-abrasive cleanser twice a day to remove dirt, sweat, and makeup. Using hot water should be avoided as it can strip off natural oils from the skin.
  • 2. Exfoliate regularly: Exfoliating helps remove dead skin cells that can build up on the surface of your skin, leaving it looking dull and dry. Use a gentle exfoliant once or twice a week, depending on your skin type.
  • 3. Moisturize: Moisturizing helps lock in hydration and keep your skin looking plump and healthy. Use a moisturizer that’s appropriate for your skin type, and apply it to your face and body after bathing or showering.
  • 4. Protect your skin from the sun: Sun exposure can cause damage to your skin, leading to dark spots, wrinkles, and even skin cancer. Sunscreen with an SPF of at least 30 is important to use every day. Use it even if you are indoor or even when it is cloudy.
  • 5. Get enough sleep: Sleep is essential for skin health. When you’re asleep, your skin works to repair itself and remove toxins. 7-8 hours of sleep per night is optimal.
  • 6. Eat a healthy diet: Eating a diet that is rich in fruits, vegetables, and whole grains can help keep your skin looking healthy. Foods that are high in antioxidants, such as berries and leafy greens, can help protect your skin from damage.
  • 7. Stay hydrated: Drinking enough water is crucial for maintaining healthy skin. Aim to drink at least 8 cups of water per day, and more if you’re active or live in a hot climate.
  • 8. Manage stress: Stress can cause your skin to break out, look dull, and even cause wrinkles. Practice stress-reducing techniques like yoga, meditation, or deep breathing to help keep your skin looking its best.
  • 9. Use home remedies: Some home remedies such as using honey, turmeric, aloe vera, and yogurt can be very beneficial for your skin.
  • 10. Avoid smoking and excessive alcohol consumption: Both smoking and excessive alcohol consumption can damage the skin, causing wrinkles and age spots.

It’s also important to be consistent with your skincare routine, and to be patient, as it may take time to see results. If you have a specific skin condition or concerns, it is always best to consult with a dermatologist.

Factors Affecting Skin Health:

There are several factors that can affect the health and appearance of your skin, including:

Genetics:

Some skin conditions, such as acne, eczema, and psoriasis, are genetically determined, which means you may be more susceptible to them if they run in your family.

Hormonal changes:

Hormonal fluctuations can cause changes in the skin, such as acne or melasma (brown patches on the skin).

Environmental factors:

Exposure to UV rays, pollution, and other environmental toxins can damage the skin, leading to premature aging and an increased risk of skin cancer.

Diet and hydration:

A diet high in processed foods, sugar, and alcohol can lead to inflammation and acne. Drinking enough water and eating a balanced diet can help to keep the skin hydrated and healthy.

Lifestyle:

Smoking and excessive alcohol consumption can damage the skin and lead to premature aging. Stress can also have a negative impact on the skin, leading to acne, eczema, or psoriasis.

Skincare products:

Using the wrong products can cause skin irritation, allergic reactions or even worsen the skin concerns.

Sleep:

A lack of sleep can cause dark circles, puffiness, and dullness of the skin

Medical conditions:

Certain medical conditions such as diabetes, lupus, and thyroid disorders can also affect the health of the skin.

It’s important to be mindful of these factors and take necessary adjustments to protect your skin, such as using sunblock, eating a healthy diet, and managing stress levels. Additionally, using appropriate skincare products, like those that are non-comedogenic, hypoallergenic, and fragrance-free, can also help maintain healthy skin.

Healthy Food Choices for Healthy Skin:

A healthy diet can have a significant impact on the health and appearance of your skin. Here are some foods that are especially beneficial in the skin care:

Fruits and vegetables:

These are rich in antioxidants and vitamins, which can help to protect the skin from damage and reduce the signs of aging. Some particularly skin-friendly fruits and vegetables include berries, tomatoes, bell peppers, spinach, and kale.

Omega-3 fatty acids:

These are found in foods such as flaxseeds, walnuts, chia seeds and fatty fish like sardines, salmon and mackerel. They can help to reduce inflammation and improve the skin’s barrier function.

 Proteins:

Proteins are essential for the growth and repair of skin cells. Lean meats, fish, eggs, and legumes are the rich sources of protein.

Hydrating foods:

Foods that are high in water content can help to keep the skin hydrated from within. Some examples include watermelon, cucumber, and leafy greens.

Zinc-rich foods:

Zinc is an important mineral for healthy skin. Foods that are high in zinc include oysters, beef, chicken, and pumpkin seeds.

 Vitamin C-rich foods:

Vitamin C is an antioxidant that helps protect the skin from sun damage and promotes collagen production. Some foods that are high in vitamin C include oranges, lemons, kiwi, and strawberries.

It’s important to eat a balanced diet that includes a variety of these nutrient-rich foods, as well as limiting processed foods, saturated fats, and excessive sugar.

Unhealthy Foods for Skin Health:

Unhealthy foods for skin health include those that are high in sugar and processed foods, trans fats, and alcohol.

  • Sugar and processed foods, such as white bread, pasta, and pastries, can cause a spike in blood sugar levels, leading to inflammation and a decrease in collagen and elastin production, as it is important for healthy skin’s elasticity and firmness. Eating too much sugar can also lead to acne and other skin problems.
  • Trans fats, found in fried foods and baked goods, can increase inflammation throughout the body, leading to a breakdown in the skin’s natural barrier, making it more susceptible to damage from the sun and other environmental factors.
  • Alcohol can dehydrate the skin, making it appear dry and dull. Consuming excessive amounts of alcohol can also lead to the development of wrinkles and age spots, and make existing skin conditions, such as rosacea, psoriasis, and eczema, worse.
  • Dairy products are also known to have a negative effect on skin health. Some studies have suggested that consuming dairy products can cause an increase in sebum production, which can lead to acne. And, cow’s milk contains hormones that can affect the skin and trigger breakouts.

Eating a diet that is rich in fruits, vegetables, lean protein, and healthy fats can help promote healthy skin. These foods provide essential nutrients like vitamin C, vitamin E, and omega-3 fatty acids, which can help to protect the skin from damage and keep it looking young and radiant.

Skin Care Tips for Oily Skin:

Here are the few skin care tips for oily skin:

  • 1. Cleanse the skin two times a day with oil-free and gentle cleanser. Harsh scrubs usage can be avoided as it can irritate your skin.
  • 2. Use a toner to remove any excess oil and to help balance the skin’s pH.
  • 3. Apply a light, oil-free moisturizer to keep the skin hydrated.
  • 4. Exfoliate regularly to remove dead skin cells and unclog pores.
  • 5. Use a face mask or spot treatment to target specific areas of concern, such as blackheads or whiteheads.
  • 6. Avoid heavy makeup and choose oil-free and non-comedogenic products.
  • 7. Use a mattifying primer before applying makeup
  • 8. Avoid touching your face often and keep your hands clean.
  • 9. Use sunscreen to protect your skin from UV rays.
  • 10. Consult with a dermatologist if your skin condition does not improve.

Skin Care Tips for Dry Skin:

skin care tips for dry skin are:

  • 1. Cleanse your skin gently, using a mild, fragrance-free cleanser. Avoid hot water usage as it strips natural oils from the skin.
  • 2. Use a moisturizer immediately after bathing or showering, while the skin is still damp, to lock in moisture.
  • 3. Look for products that contain hyaluronic acid, glycerin, or urea, which can help to hydrate the skin.
  • 4. Exfoliate gently once or twice a week to remove dead skin cells and improve the skin’s texture.
  • 5. Avoid using harsh soaps, which can dry out the skin.
  • 6. Use a humidifier in the winter to add moisture to the air in your home.
  • 7. Avoid using hot tubs, saunas, and steam rooms, which can dry out the skin.
  • 8. Use a face oil or facial serum that is specifically formulated for dry skin
  • 9. Use lukewarm water instead of hot water, when washing your face
  • 10. Consult with a dermatologist if your skin condition does not improve.

Skin Care Tips for Normal Skin:

skin care tips for normal skin type:

  • 1. Cleanse your skin twice a day with a gentle, fragrance-free cleanser.
  • 2. Use a toner to help balance the skin’s pH and remove any impurities.
  • 3. Apply a light, oil-free moisturizer to keep the skin hydrated.
  • 4. Exfoliate regularly to remove dead skin cells and unclog pores.
  • 5. Use a face mask or spot treatment as needed to target specific areas of concern.
  • 6. Use sunscreen to protect the skin from harmful UV rays.
  • 7. Avoid heavy makeup and choose non-comedogenic products.
  • 8. Keep your skin hydrated by drinking plenty of water.
  • 9. Eat a healthy diet that is rich in fruits, vegetables, and lean proteins.
  • 10. Consult with a dermatologist if your skin condition does not improve.

ACNE: TIPS AND HOME REMEDIES

Acne is a common skin condition that can be caused by a variety of factors, including hormonal changes, genetics, and certain types of bacteria. While there is no one-size-fits-all cure for acne, there are several home remedies and tips that may help to reduce the appearance of acne and prevent future breakouts.

  • 1. Cleanse your skin twice a day: Cleansing your skin twice a day is important for removing dirt, oil, and bacteria from the surface of your skin. However, it’s important to use a gentle, non-abrasive cleanser that won’t strip your skin of its natural oils. Opt for a cleanser that is formulated for acne-prone skin, and avoid using hot water, which can irritate your skin.
  • 2. Use a lightweight, oil-free moisturizer: Moisturizing is an essential step in any skincare routine, but it’s especially important for acne-prone skin. A lightweight, oil-free moisturizer will hydrate your skin without clogging your pores.
  • 3. Apply a spot treatment: Spot treatments are designed to target individual pimples and can help to reduce inflammation and prevent new breakouts from forming. Look for ingredients like salicylic acid, benzoyl peroxide, or tea tree oil.
  • 4. Use non-comedogenic makeup and sunscreens: Non-comedogenic makeup and sunscreens are formulated to not clog pores. This is important for people with acne-prone skin as clogged pores can lead to breakouts.
  • 5. Exfoliate regularly: Exfoliating helps to remove dead skin cells that can clog your pores and lead to breakouts. It’s important to use a gentle scrub or chemical exfoliant, and avoid over-exfoliating, which can irritate your skin.
  • 6. Avoid touching your face: Touching your face with your hands can transfer bacteria and oil to your skin, which can lead to breakouts. Avoid picking at pimples as it can cause infection and scarring.
  • 7. Keep your hair off your face: Hair products like oils and pomades can transfer to your skin and clog your pores. Keep your hair off your face to prevent this.
  • 8. Eat a healthy diet: A diet that is high in fruits, vegetables, and lean proteins can help to promote healthy skin. Avoid processed foods, sugar and high-glycemic index (GI) foods, which can trigger acne.
  • 9. Reduce stress: Stress can cause an increase in hormones that can lead to breakouts. Try to reduce stress through regular exercise, yoga, or meditation.
  • 10. Consult with a dermatologist: If your acne is severe or persistent, it’s important to see a dermatologist. They can recommend a tailored skincare routine and may also prescribe topical or oral medications.

HOME REMEDIES:

  • 1. Keep your skin clean: Wash your face twice a day with a mild, oil-free cleanser to remove dirt, oil, and bacteria. Avoid over-washing, as this can dry out your skin and cause irritation.
  • 2. Exfoliate: Gently exfoliating your skin once or twice a week can help to remove dead skin cells that can clog pores and lead to breakouts.
  • 3. Use over-the-counter (OTC) products: OTC products such as benzoyl peroxide and salicylic acid can help to unclog pores and reduce inflammation.
  • 4. Try tea tree oil: Tea tree oil is a natural antiseptic that can help to reduce inflammation and kill bacteria that can cause acne.
  • 5. Watch your diet: Eating a diet that is high in processed foods, sugar, and dairy can increase inflammation in the body, which can lead to acne.
  • 6. Consider using honey: Honey is a natural antibacterial and anti-inflammatory agent that can help to soothe irritated skin.
  • 7. Keep your hair clean: Keep your hair clean and avoid letting it come into contact with your face as much as possible, since oils from your hair can contribute to acne.
  • 8. Don’t pick or pop pimples: Picking or popping pimples can cause infection and scarring.
  • 9. Get enough sleep: Getting enough sleep can help to reduce stress, which can contribute to acne.
  • 10. Consult a dermatologist: If your acne is severe or persistent, it is best to consult a dermatologist who can recommend a personalized treatment plan.

It is important to note that every individual have different skin type so it may work for a person but may not work for another individual. Some people may find that a combination of these remedies works best, while others may need to try several different approaches before finding something that works for them. Skin care may be different for different individual and different skin type.

Natural Ways for Overall Skin Health:

Here are some natural ways/ home remedies that may help in skin care :

  • 1. Aloe Vera: Aloe Vera gel can be applied directly to the skin to soothe sunburns, moisturize dry skin, and reduce the appearance of scars.
  • 2. Honey: Honey has antibacterial and anti-inflammatory properties that can help to reduce redness and irritation. It can be applied directly to the skin as a mask or mixed with other ingredients to create a custom treatment.
  • 3. Turmeric: Turmeric is a natural anti-inflammatory agent that can help to reduce the appearance of dark spots, acne and improve overall skin complexion.
  • 4. Coconut oil: Coconut oil can be used as a moisturizer and can help to reduce the appearance of fine lines and wrinkles.
  • 5. Lemon juice: Lemon juice can be used as a natural astringent and can help to reduce the appearance of dark spots and discoloration.
  • 6. Papaya: Papaya contains an enzyme called papain that can help to exfoliate the skin and remove dead skin cells.
  • 7. Oatmeal: Oatmeal can be used as a gentle exfoliant and can help to soothe irritated skin.
  • 8. Green Tea: Green tea contains antioxidants that can help to reduce the appearance of fine lines and wrinkles, and can also help to reduce redness and inflammation.
  • 9. Yogurt: Yogurt is a natural moisturizer that can help to reduce the appearance of fine lines and wrinkles and can also help to improve the overall tone and texture of the skin.
  • 10. Tomatoes: Tomatoes are rich in Vitamin C and can help to lighten the skin, reduce the appearance of dark spots, and improve overall skin complexion.

It is important to note that every individual skin type is different and may not work same for everyone. It’s also important to patch test before applying any home remedies to your skin, especially if you have sensitive skin.

Skin Care When Wearing Make Up:

When wearing makeup, it’s important to make sure that your skin is clean and well-moisturized before applying the makeup as it helps for smooth make up finish and makes it last for longer. Additionally, it’s important to remove your makeup before going to bed to allow your skin to breathe and rejuvenate overnight. It’s also a good idea to use a makeup remover specifically designed for the type of makeup you’re wearing (e.g. waterproof mascara requires a different type of remover than regular mascara). A gentle cleanser can be used to remove makeup and dirt from your skin before going to bed. And if you are using any other skin care product like toner, serum, moisturizer etc. make sure that you are using the right product that suit your skin type and condition.

 Skin Care Tips and Hacks When Going Out:

skin care tips when you go out:

  • 1. Wear sunscreen with at least SPF 30 to protect your skin from UV rays.
  • 2. Apply a moisturizer to keep your skin hydrated and soft.
  • 3. Use a primer before applying makeup to create a smooth base for foundation and other products.
  • 4. Bring blotting papers to remove excess oil and shine from your skin throughout the day.
  • 5. Keep a travel-sized skincare set with you, including a cleanser, moisturizer, and sunscreen.
  • 6. Drink plenty of water to keep your skin hydrated from within.
  • 7. Use a face mist to refresh your skin and restore its moisture.
  • 8. Use a lip balm to keep your lips moisturized and protected.
  • 9. Touch up your makeup as needed throughout the day.
  • 10. Cleanse your skin thoroughly before going to bed to remove any makeup and impurities.

Skin Care Tips and Tricks from Professional Estheticians and Dermatologists:

Here are few skin care essentials from professionals and dermatologists :

1. Use a gentle, non-foaming cleanser: Cleansing is the most important step in skin care. Cleansers that foam can strip the skin of its natural oils, leading to dryness and irritation.

2. Double cleanse: Double cleansing is also essential in skin care. It involves using an oil-based cleanser followed by a water-based cleanser. The oil-based cleanser helps to remove makeup and impurities, while the water-based cleanser helps to remove any remaining traces of dirt and oil.

3. Use a toner: Toning your skin is another must routine in skin care. Toners help to balance the pH of the skin and remove any remaining traces of dirt and oil.

4. Use a serum: Using Serum also plays a powerful role in skin care. Serums are concentrated formulas that contain active ingredients that can target specific skin concerns, such as fine lines, dark spots, and dullness.

5. Use an eye cream: The skin around the eyes is thinner and more delicate than the rest of the face, and therefore requires a specific eye cream to address any issues such as puffiness and dark circles.

6. Use a moisturizer: Moisturizing is important for a health skin care routine. Moisturizers help to keep the skin hydrated and prevent dryness, flaking, and wrinkles.

7. Use a face oil: Face oils can help to add a boost of hydration and nourishment to the skin.

8. Use a face mask: Face masks can help to deeply cleanse, hydrate, and nourish the skin.

9. Use a physical exfoliant: Physical exfoliants like scrubs, can help to remove dead skin cells and unclog pores.

10. Use a chemical exfoliant: Chemical exfoliants like alpha hydroxy acids (AHAs) and beta hydroxy acids (BHAs) can help to remove dead skin cells and unclog pores.

11. Be consistent with your skin care routine, consistency is key for the best results.

12. Pay attention to your skin, and make adjustments to your skin care routine as needed based on how your skin is responding.

THE BOTTOM LINE:

Skin care is the practice of taking care of the skin on your body to maintain its health and appearance. This can include a wide range of activities such as cleansing, exfoliating, moisturizing, and protecting the skin from damage. Proper skin care can help to prevent wrinkles, acne, sun damage, and other common skin problems, as well as improve the overall texture and tone of the skin.

A good skin care routine should be tailored to your individual skin type, as different types of skin have different needs. For example, people with oily skin may need to use different products than those with dry skin.

In addition, some people may also choose to use other skin care products such as serums, masks, or toners to target specific skin concerns. It’s also important to pay attention to your diet, hydration, and sleep, as these can all affect the health and appearance of your skin.

Nutrition

15 Surprising Drumstick Benefits, Nutritional Facts, and Adverse Effects

Drumstick benefits are several due to their high nutritional content. Drumsticks, also known as Moringa oleifera, are a type of vegetable that is commonly used in South Asian and Southeast Asian cuisines.

Do you know? There are many amazing foods stocked up in our Indian kitchens. Drumsticks are one such amazing super vegetable that is greatly loaded with powerful health benefits. Drumsticks are one of the super plant species where almost every part of the plant like stems, pods, leaves, and flowers are edible and highly nutritious.

Drumsticks are easily available yet unique vegetables because of their high nutrient content. It not only adds taste and flavor but also adds health-beneficial properties, thus making it a must-include vegetable in your diet.

What are drumsticks?

Drumsticks are the common name for Moringa Oleifera. Drumsticks belong to the family Moringaceae. Drumsticks are drought-resistant plants native of the Indian subcontinent. Drumsticks are also cultivated in tropical, sub-tropical regions of Asia, Africa, and South America. Drumsticks are fast-growing plants.

Drumsticks are loaded with many nutritional and medicinal properties which help in treating different ailments. Moringa, horseradish, and ben oil tree are other common names for drumsticks.

Nutritional Facts of Drumsticks:

Drumstick benefits are many, they are powerhouses of amazing nutrients, Phyto-nutrients and anti-oxidants.

Drumstick leaves are the nutrient rich part of the plant being a great source of protein, antioxidants like vitamin C, beta carotene, vitamin B (thiamine, riboflavin, niacin, and pyridoxine), vitamin K and good amounts of iron, calcium, zinc, selenium, magnesium, potassium, phosphorous.

Drumstick pods and seeds are rich in omega 9 fatty acid (oleic acid) which helps in heart health.

Nutritive values per 100 gm:

Energy – 92 kcal

Protein – 6.7 g

Fat – 1.7 g

Carbohydrates – 12.5 g

Fibre – 900mg

Vitamins:

Carotene – 6780ug

Thiamine – 0.06 mg

Riboflavin –0.05mg

Niacin – 0.8mg

Vitamin C – 220mg

Minerals

Calcium – 440mg

Iron – 0.85 mg

Magnesium –42mg

Potassium –259mg

Zinc –0.2mg

Drumstick Benefits for Health:

Drumstick benefits are several and surprising due to their rich nutritional content. Drumsticks benefits for health are as follows

Strengthens your Bone Body:

strengthens your bone bodybuilding

Drumsticks are great sources of nutrients like calcium, phosphorus, zinc, iron which plays a key role in bones and joints health. These potent nutrients in drumsticks benefits in strengthening the bones in growing children and eases the symptoms of osteoporosis in elderly by improving bone density.

Anti – inflammatory properties in drumstick benefits in the treatment of arthritis and fractured or damaged bones and ligaments.

Boosts Immune System:  

Boosts Immune System

Regular consumption of drumsticks boosts immunity as they are packed with antioxidants. Vitamin C Quercetin, Chlorogenic acid, beta carotene are the powerful antioxidants which prevents seasonal infections like common cold, flu, cough and also controls high temperatures in fevers.

The anti-inflammatory and anti-bacterial properties present in drumsticks safeguards against many infections and lessens the symptoms.

Promotes Digestive Health:

Drumsticks are loaded with nutrients like thiamine, riboflavin, niacin, B12 which plays a vital role in digestive health. These nutrients stimulates the secretion of digestive juices and aids in the breakdown of carbohydrates, proteins, fats into simple forms thus helping in the smooth functioning of digestive system.

The antibacterial properties and anti biotic compounds present in drumstick benefits in ceasing the growth of infection causing bacteria and pathogens. Dietary fibre present in drumsticks regularizes the bowel movements.

Manages Diabetes:

Drumsticks are low in calories and loaded with essential nutrients like vitamins,minerals,fiber and plant compound like isothiocyanates helps to minimize blood sugar spikes.

Research shows that isothiocyanates present in drumstick benefits in lowering the levels of glucose and insulin resistance thus regulating blood glucose levels.

Drumsticks also aids in smooth functioning of gall bladder which in turn helps in regulating the blood glucose levels in our body.

Good for Liver Health:

Liver is the important organ which flushes out toxins from the body and aids gall bladder functioning. Drumsticks protects the liver from harmful toxins. 

The drumstick has been found to stimulate the production of glutathione – a substance that combats toxic substances which may help relieve stress on the liver, which is at risk of being caused by toxic substances. Furthermore, it shields the liver from any damage caused by Anti-tubercular drugs and aids in speedy recovery.

Promotes Respiratory Health:

The powerful anti-fungal, anti-bacterial and anti-inflammatory properties of drumstick are effective in combating infections. Various studies have found that the “superior” anti-bacterial profile of drumstick prevents various infections.

One study found that drumstick’s anti-bacterial properties can help treat tuberculosis. It also contains quercetin, an antioxidant which is good in treating lung problems like tuberculosis.

Drumsticks have also been associated with reducing respiratory obstructions, improving lung function, and increasing the ability to breathe.

Some research shows that drumsticks extract can help alleviate asthma symptoms in patients with respiratory disorders.

Manages Hypertension:

The powerful bio active compounds like quercetin, niaziminin, isothiocyanate and antioxidants present in drumsticks evades the thickening of the arteries and improves the circulation of blood and nutrients to the heart thus regulating blood pressure.

Improves Kidney Health:

The antioxidants in drumstick benefits in clearing the toxins and enhancing the functioning of kidneys and gall bladder thus reducing the development of formation of stones in kidneys and gall bladder.

Reduces the Risk of Cancer:

Beta carotene, vitamin C, bio active compound like niazimicin in drumsticks suppresses the formation of cancerous cells. Good amounts of these antioxidants safeguards against free radical formation and helps in lowering oxidative stress that damages the cells.

Low oxidative stress reduces inflammation thus drumstick benefits in preventing chronic inflammatory conditions like cancer and heart diseases.

Brings Down Cholesterol:

Drumsticks have a reasonable amount of fibre. Fibre helps lower high cholesterol by carrying the excess cholesterol out of the body. Studies show that drumstick benefits in lowering high cholesterol levels, hence preventing heart diseases.

Drumstick as an Aphrodisiac:

Drumsticks have antioxidant properties and can help lower oxidative stress levels, reducing overall stress in the body.

Drumsticks as a blood purifier:

The presence of antibiotic properties in drumsticks helps in improving blood flow, which enables more oxygen to circulate thus enhancing the quality of blood.

Drumstick as a Supplement:

Drumsticks are a great source of potent vitamins and minerals. Drumstick leaves or pods acts as an excellent supplement to the body.

Drumsticks treats Edema:               

Edema is accumulation of fluid in tissues of the body. This fluid can cause pain and inflammation. The natural anti-inflammatory and analgesic properties in drumstick can alleviate and reduces inflammation, preventing farther complications or pain.

These are the potent and amazing drumstick benefits for health. so include them in your daily diet and enjoy all the drumstick benefits and stay healthy.

Drumstick Benefits in Pregnancy and Lactation

Drumsticks benefits are several for pregnant and lactating mothers as they are powerhouses of nutrients such as protein, fibre and vitamin like B, C ,A, K and minerals like calcium, iron, magnesium which are very important for improving overall health and development of both mother and fetus.

Pregnancy symptoms like morning sickness and fatigue can be minimized by adding drumsticks to the diet. Folic acid in drumsticks help to combat birth defects like neural tube defects.

Drumsticks leaves can also improves breast milk production.

Drumstick Benefits for Skin:

Improves Skin Health:

Drumsticks are rich in vitamin B, beta carotene, vitamin C and other essential nutrients which are beneficial for good skin health. Drumsticks have cleansing and hydrating properties which shields the skin from harmful pollutants making skin flawless. The following are few drumstick benefits for skin:

As An Anti-Ageing Tool:

The amazing nutrient profile in drumstick leaves are beneficial in reducing wrinkles, acne and signs of aging. In addition, they can also be used as a natural skin care remedy for improving skin tone and tightening the skin.

Deals with Acne:

The antibacterial properties in drumsticks prevents acne break out. Drumsticks are effective in flushing out toxins and impurities from the blood by acting as a blood purifier and thus making skin healthier and clearer.

Vitamin C and collagen protein present in drumstick benefits in tightening the skin by acting on larger pores.

Drumstick Benefits for Hair:

Drumstick benefits for hair are many due to their rich nutrient content and they include:

  • Drumsticks are rich source of amino acids, antioxidants like vitamin A, Vitamin C, Vitamin E, iron, Zinc which are responsible for healthy and nourishing hair.
  • Pro Vitamin A, Beta carotenes present in Drumsticks plays a key role in the growth and development of the tissues and cells of the scalp thus reducing hair fall.
  • Drumsticks are rich in Vitamin B which plays a crucial role in the production of red blood cells which improves blood flow and nutrient supply to the scalp thus promoting strong and healthy follicle growth.
  • Drumstick leaves are extremely beneficial in problems like less hair growth and baldness as iron present in drumsticks acts as a natural stimulant and helps in the growth of new hair.
  • Zinc present in drumsticks helps in repairing damaged hair follicles. it also corrects the functioning of the oil glands present around hair follicles.
  • Antioxidants in drumsticks reduces free radical formation and oxidative stress which in return reduces stress, as stress is the most common cause for hair fall now a days thus drumstick consumption controls hair fall.
  • The healthy fats present in drumsticks improves hair growth and health.

Drumstick Benefits for Females:

Drumsticks are significantly beneficial in improving sexual health. A rich source of zinc, makes the process of spermatogenesis better which plays a vital role in female sterility.

The vital nutrients in drumsticks also improves the quality of pregnancy by reducing symptoms of pregnancy like morning sickness, boosting immune system, helping in the overall development and growth of the fetus, improving the milk production in lactating mothers.

Drumstick Benefits in Male fertility:

Improves Prostate Health:

Drumstick leaves and seeds being rich in glucosinolates, sulphur containing compounds have anti-cancer properties which is beneficial in the treatment of prostate cancer, a most common cancer in men. It also lowers the levels of prostate – specific antigen, an antigen which is responsible for prostate cancer.

Drumsticks also beneficial in the treatment of benign prostate hyperplasia (BPH), a common age related condition in men, typified by the enlargement of the prostate making it difficulty in urination.

Helps with Erectile Dysfunction:

Drumsticks are beneficial in Erectile Dysfunction. The abundance of nutrients in drumsticks enhances the blood flow to the penis thus making it erect. Polyphenols, plant compounds present in drumsticks increases nitric oxide production which decreases blood pressure thus enhancing blood flow to the penis. Drumsticks also decreases the levels of stress hormones.

Enhances Fertility:

Infertility is the most common problem in men due to reduced sperm production and sperm motility.

Presence of potent antioxidant properties in drumsticks helps in repairing the oxidative damage that interfere with sperm production and sperm DNA damage thus improving sperm quality. These antioxidants propels stress thus boosting sexual drive.

The amazing properties in drumsticks improves testosterone levels thus improving sexual vitality and libido.

Possible Adverse effects and Precautions

UNESCO claimed drumsticks are easily digested and non-toxic source of nutrition, but few precautions to be kept in mind before consuming. Below are the few possible side effects:  

  • All parts of drumsticks are edible and safe but roots contain some neuro-paralytic toxins which are responsible for paralysis. So avoid consuming roots of drumsticks.
  • Drumstick leaves may have laxative properties which may lead to stomach upset, gastric distension, diarrhea. Avoid eating excess, consume as per recommendation. 
  • Avoid consuming raw as eating them uncooked may cause heartburn. Cook and consume.
  • Nausea may be a side effect if eaten in excess so consume drumsticks in moderation.
  • When the person is on blood thinning medication, avoid consuming drumsticks as drumsticks are good sources of vitamin K which may increase the chance of bleeding.

Bottom line:

Drumsticks are super vegetables with amazing nutrient profile loaded with numerous health benefits. Drumstick benefits are several in various medical conditions like diabetes, blood pressure, digestive health, heart health, inflammatory diseases like arthritis. The antioxidants and valuable nutrients in drumsticks benefits in improving eye, skin, and hair health and also in sex health. It improves fertility in both men and women. In addition, drumsticks protects against oxidative stress and acts as an Aphrodisiac.so include drumsticks in your daily diet and enjoy a good healthy health with amazing drumstick benefits.

 

Health & Wellness

FEMALE INFERTILITY: Symptoms, Causes, Treatment, Diet, and Management

Female infertility refers to the inability of a woman to become pregnant after trying for an extended period of time. It can be caused by several factors such as hormonal imbalances, blockages in the fallopian tubes, uterine problems, ovulation disorders, or age. Treatment options include medication, surgery, assisted reproductive technology (ART), or lifestyle changes. Consulting a fertility professional is recommended.

When to consult a doctor?

A woman should consider consulting a doctor for female infertility if:

She has been trying to conceive for a year or more without success

  • She has irregular menstrual cycles or no menstrual cycles
  • She has a history of pelvic infections, sexually transmitted infections, or previous surgeries
  • She experiences pain during intercourse or heavy bleeding during periods
  • She has a history of infertility in her family

It is important to seek medical advice early, as fertility problems can become more difficult to treat with time. A doctor can help diagnose the underlying cause of infertility and recommend the best course of treatment.

Symptoms of Female Infertility

The symptoms of infertility in women can include:

  • Irregular or absent menstrual cycles
  • Painful or heavy periods
  • Ovarian cysts
  • Pelvic pain or discomfort
  • Difficulty in getting pregnant after trying for a period of one year or more
  • Endometriosis
  • Uterine fibroids
  • Age-related decline in fertility

It is important to note that many women with infertility may have no noticeable symptoms. Consulting a doctor is the best way to determine if there is a fertility issue.

Causes for Female Infertility:

  • Ovulation disorders: Infrequent or absent ovulation can prevent the release of eggs and lead to infertility.
  • Tubal infertility: The fallopian tubes can become damaged or blocked, preventing the sperm and egg from meeting.
  • Uterine or cervical problems: Structural problems in the uterus or cervix, such as fibroids or a malformed uterus, can interfere with fertility.
  • Pelvic inflammatory disease (PID): PID is an infection of the reproductive organs that can cause permanent damage to the fallopian tubes.
  • Endometriosis: This is a condition where the tissue that normally grows inside the uterus grows outside of it, causing pain and infertility.
  • Polycystic ovary syndrome (PCOS): PCOS is a hormonal disorder that affects ovulation and fertility.
  • Premature ovarian failure: This is a loss of normal ovarian function before the age of 40.
  • Age: A woman’s fertility naturally decreases with age, making it more difficult to conceive.
  • Lifestyle factors: Certain lifestyle factors, such as smoking, alcohol consumption, and being overweight or underweight, can impact fertility.
  • Hormonal imbalances: Hormonal imbalances, such as thyroid disorders, can affect fertility.

It is important to note that sometimes the cause of infertility is unknown. An evaluation by a doctor can help determine the cause and the best course of treatment.

Risk Factors for Female Infertility

Risk factors for Female Infertility Include:

  • Age: A woman’s fertility declines as she ages, especially after age 35.
  • Lifestyle factors: Smoking, alcohol consumption, and the use of certain drugs can harm reproductive health.
  • Body weight: Women who are significantly overweight or underweight may experience infertility.
  • Medical history: Previous pelvic infections, sexually transmitted infections, or surgeries can increase the risk of infertility.
  • Family history: A family history of infertility or genetic disorders can increase the risk.
  • Endocrine disorders: Thyroid disorders, insulin resistance, and other endocrine disorders can affect fertility.
  • Irregular menstrual cycles: Irregular or absent periods can be a sign of infertility.
  • Exposure to environmental toxins: Certain chemicals and toxins, such as lead and pesticides, can harm reproductive health.
  • Stress: High levels of stress can interfere with ovulation and conception.
  • Polycystic ovary syndrome (PCOS): PCOS is a hormonal disorder that can lead to infertility.

It is important to note that having one or more of these risk factors does not necessarily mean that a woman will experience infertility. An evaluation by a doctor can help determine the cause and the best course of treatment.

Diagnosis in Female Infertility 

Diagnosing infertility in women typically involves a series of tests to determine the cause of the problem. Some common tests used to diagnose female infertility include:

  • Ovarian reserve testing: This involves measuring the quantity and quality of the eggs in a woman’s ovaries. Tests may include follicle-stimulating hormone (FSH) levels, anti-müllerian hormone (AMH) levels, and ultrasound.
  • Hormonal evaluation: This involves measuring levels of hormones, such as luteinizing hormone (LH), follicle-stimulating hormone (FSH), and estrogen, which play a role in ovulation and fertility.
  • Ovarian function testing: This involves evaluating the function of the ovaries, including monitoring ovulation and measuring levels of hormones such as progesterone.
  • Tubal patency testing: This involves testing the fallopian tubes to determine if they are blocked, which can prevent eggs from reaching the uterus. Tests may include a hysterosalpingogram (HSG), sonohysterogram (SHG), or laparoscopy.
  • Pelvic ultrasound: This involves using sound waves to create an image of the reproductive organs, including the ovaries, uterus, and fallopian tubes.
  • Endometrial biopsy: This involves removing a small sample of the uterine lining for laboratory testing to determine if the endometrial lining is receptive to a fertilized egg.
  • Hysteroscopy: This involves using a small scope to examine the inside of the uterus and identify any structural problems that may be affecting fertility.

It is important to consult a doctor to determine the best approach for diagnosing infertility. The doctor may recommend one or more tests based on individual medical history and symptoms. Early diagnosis and treatment can improve the chances of success with infertility treatments.

Treatment and Management of Female Infertility 

Treatment and management of female infertility depend on the underlying cause, but can include:

Medication: Fertility drugs can stimulate ovulation or regulate hormones to improve the chances of pregnancy.

Medication is a common treatment for female infertility, and the type of medication depends on the underlying cause of infertility. Some of the medications used for female infertility include:

Clomiphene citrate (Clomid): Clomid is a fertility drug that stimulates ovulation.

Gonadotropins: These are the hormones that stimulate the ovaries and help to produce eggs.

Metformin: Metformin is a diabetes drug that can improve insulin resistance and regulate menstrual cycles in women with polycystic ovary syndrome (PCOS).

Letrozole: Letrozole is a cancer drug that can stimulate ovulation in women with infertility caused by anovulation.

Bromocriptine: Bromocriptine is a drug that can regulate hormones and improve ovulation in women with infertility caused by hormonal imbalances.

It is important to discuss any medication options with a doctor, as fertility drugs can have side effects and may not be suitable for all women. Additionally, some women may need to try multiple medications before finding one that is effective.

Fertility drugs may also need to be used in combination with other treatments, such as assisted reproductive technology (ART), to achieve a successful pregnancy.

Surgery: Certain surgical procedures, such as laparoscopy or hysteroscopy, can treat infertility caused by structural problems in the reproductive organs.

Surgery is a treatment option for female infertility, and the type of surgery depends on the underlying cause of infertility. Some of the surgeries used for female infertility include:

Laparoscopy: Laparoscopy is a minimally invasive surgery that can be used to diagnose and treat various fertility issues, such as endometriosis, adhesions, and fibroids.

Hysteroscopy: Hysteroscopy is a procedure that uses a thin, lighted scope to examine the inside of the uterus and treat issues, such as uterine fibroids, polyps, and adhesions.

Tubal ligation reversal: Tubal ligation reversal is a surgical procedure that can restore fertility in women who have had their fallopian tubes cut or blocked for contraception.

Ovarian drilling: Ovarian drilling is a procedure that uses lasers or radiofrequency to make small holes in the ovary and improve ovulation in women with PCOS.

Uterine septum resection: A uterine septum is a condition in which the uterus is divided into two separate cavities. A uterine septum resection is a surgical procedure that can correct this condition and improve fertility.

It is important to discuss any surgical options with a doctor, as surgery can have risks and may not be suitable for all women. Additionally, some women may need to try multiple treatments, such as medication or ART, before considering surgery.

The success of surgery for infertility depends on the underlying cause of infertility and the type of surgery being performed.

Assisted reproductive technology (ART): ART refers to various methods, such as in vitro fertilization (IVF), to help couples conceive.

Assisted reproductive technology (ART) is a type of treatment for female infertility that involves using medical procedures to help women conceive. Some of the ART techniques used for female infertility include:

In vitro fertilization (IVF): In vitro fertilization is a process in which eggs from the ovaries are retrieved and in a laboratory dish, it fertilizes with sperm. The resulting embryos are transferred back into the uterus.

Intracytoplasmic sperm injection (ICSI): ICSI is a procedure in which a single sperm is injected directly into an egg to fertilize it. ICSI is used when the male partner has a low sperm count or low sperm motility.

Frozen embryo transfer (FET): FET is a procedure in which embryos that were previously frozen during an IVF cycle are thawed and transferred back into the uterus.

Donor egg and sperm: In some cases, women may use donor eggs or sperm if they are unable to produce their own eggs or sperm.

Surrogacy: Surrogacy is a process in which a woman carries and delivers a baby for another person or couple.

It is important to discuss any ART options with a doctor, as ART can be expensive and may not be covered by insurance. Additionally, some women may not be suitable candidates for ART, such as women with certain medical conditions.

The success of ART depends on various factors, including the underlying cause of infertility, the age of the woman, and the type of ART being performed.

Lifestyle changes – Female Infertility

Maintaining a healthy weight, reducing stress, and avoiding harmful substances can improve fertility.

Lifestyle changes can help improve fertility and reduce the risk of infertility in women. Some of these changes include:

Maintaining a healthy weight: Being overweight or underweight can have a negative impact on fertility. A healthy balanced diet and regular exercising can help to maintain a healthy weight.

Reducing stress: High levels of stress can interfere with ovulation and conception. Practices like yoga or meditation can help relieve stress.

Avoiding harmful substances: Smoking, alcohol, and certain drugs can harm reproductive health. Quitting these habits can improve fertility.

Eating a healthy diet: A diet that is rich in fruits, vegetables, whole grains, and lean protein can help improve fertility.

Getting enough sleep: Adequate sleep can help regulate hormones and improve overall health.

Limiting caffeine and sugar: High levels of caffeine and sugar can interfere with fertility.

Taking prenatal vitamins: Taking prenatal vitamins can help ensure that the body has all of the necessary nutrients for a healthy pregnancy.

It is important to discuss any lifestyle changes with a doctor before starting them, especially for women who are trying to conceive.

Additionally, some women may need to make other changes, such as reducing exposure to environmental toxins, to improve their fertility.

Intrauterine insemination (IUI): IUI involves placing sperm inside the uterus to increase the chances of fertilization.

Intrauterine insemination (IUI) is a type of assisted reproductive technology (ART) used for female infertility. IUI involves placing sperm directly into the uterus to increase the chance of fertilization.

IUI can be used for women with fertility issues such as:

Ovulation disorders: IUI can help women who do not ovulate regularly to conceive by increasing the number of sperm available for fertilization.

Cervical mucus problems: IUI can help women with cervical mucus problems by bypassing the cervix and placing sperm directly into the uterus.

Unexplained infertility: IUI can be used for women who have been diagnosed with unexplained infertility.

Male factor infertility: IUI can help couples where the male partner has low sperm count or motility.

IUI is a relatively simple and non-invasive procedure that can be performed in a doctor’s office. The success of IUI depends on various factors, including the underlying cause of infertility, the age of the woman, and the number of treatments attempted.

It is important to discuss any IUI options with a doctor, as IUI may not be suitable for all women and may need to be used in combination with other treatments, such as medication or in vitro fertilization (IVF), to achieve a successful pregnancy.

Donor eggs or sperm: In some cases, donor eggs or sperm may be used to help couples conceive.

Adoption: For couples who are unable to conceive, adoption is another option.

It is important to work closely with a doctor to determine the best course of treatment. Some treatments may not be suitable for all women, and multiple treatments may be necessary before achieving a successful pregnancy. Additionally, some women may choose to pursue alternative treatments, such as acupuncture or herbal remedies, but it is important to discuss these options with a doctor before starting any new treatment.

Dietary Modifications – Female Infertility

Dietary modifications can play a role in improving female fertility. Some dietary changes that may help improve fertility include:

  • Eating a balanced diet: Consuming a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide the necessary nutrients for healthy ovulation and conception.
  • Maintaining a healthy weight: Being overweight or underweight can affect ovulation and fertility. A right balanced diet and regular exercise can help in maintaining a healthy weight.
  • Limiting caffeine and alcohol: Consuming large amounts of caffeine and alcohol can reduce fertility. It is recommended to limit caffeine intake to less than 200 mg per day and to limit alcohol consumption to no more than one drink per day.
  • Incorporating folic acid: Folic acid is an important nutrient for fetal development and should be consumed before and during pregnancy. Folic acid can be found in fortified cereals, leafy greens, and beans.
  • Avoiding trans fats: Trans fats are unhealthy fats that can reduce fertility and increase the risk of infertility. It is important to avoid trans fats and to consume healthy unsaturated fats, such as those found in nuts, seeds, and fish.
  • Incorporating iron-rich foods: Iron is an important nutrient for reproductive health and can be found in foods such as red meat, poultry, and fortified cereals.

It is important to talk to a doctor or a registered dietitian before making significant dietary changes, especially for women with medical conditions or who are taking medication.

A doctor can help determine the best dietary changes for individual needs and help ensure that any changes made are safe and beneficial for overall health and fertility.

Essential Nutrients Required In Female Infertility 

Essential nutrients play a crucial role in maintaining good reproductive health and improving fertility. Some essential nutrients for female fertility include:

Folic acid: Folic acid is a B-vitamin that helps reduce the risk of birth defects and is essential for the healthy development of the fetus. It can be found in leafy green vegetables, fortified cereals, and legumes.

Iron: Iron is important for maintaining healthy ovaries and the production of eggs. Iron-rich foods include red meat, poultry, and fortified cereals.

Vitamin D: Vitamin D plays a role in ovulation and the production of hormones. Vitamin D can be found in fortified milk, eggs, and fatty fish along with sunlight.

Zinc: Zinc is important for the production of hormones and the maintenance of healthy eggs. Zinc-rich foods include oysters, beef, and fortified cereals.

Omega-3 fatty acids: Omega-3 fatty acids play a role in maintaining hormonal balance and improving egg quality. Omega-3 fatty acids can be found in fatty fish, such as salmon, as well as in flaxseeds and walnuts.

Coenzyme Q10 (CoQ10): CoQ10 is an antioxidant that helps improve egg quality and protects against oxidative stress. Whole grains, fatty fish, and organic meats are the food sources of CoQ10.

Vitamin B12: Vitamin B12 plays a role in the production of red blood cells and helps maintain healthy nerves and DNA. Vitamin B12 can be found in animal products, such as meat, poultry, and dairy.

It is important to note that the specific nutritional requirements for fertility may vary from woman to woman, and it is best to consult with a doctor or a Registered Dietitian to determine the appropriate intake of essential nutrients for individual needs.

Physical Activity in Female Infertility:

Physical activity can play a role in improving female fertility and can be a beneficial part of a comprehensive infertility treatment plan. Some ways in which physical activity can improve female fertility include:

  • Maintaining a healthy weight: Physical activity can help maintain a healthy weight, which is important for ovulation and fertility.
  • Reducing stress: Regular physical activity can help reduce stress, which can have a negative impact on fertility.
  • Improving circulation: Physical activity can improve circulation and increase blood flow to the reproductive organs, which can help improve fertility.
  • Regulating hormones: Physical activity can help regulate hormones and improve ovulation, which is essential for fertility.

It is recommended to engage in moderate-intensity physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, most days of the week.

Women who are overweight or have medical conditions should talk to their doctor before starting a new physical activity routine.

It is also important to avoid extreme or strenuous physical activity, such as long-distance running or intensive weightlifting, as this can have a negative impact on fertility. It is best to consult with a doctor or a physical therapist to determine the appropriate type and level of physical activity for individual needs and goals.

Exercises advisable for female infertility

Exercise can play a role in improving female fertility and can be a beneficial part of a comprehensive infertility treatment plan. Some exercises that are advisable for female infertility include:

Aerobic exercise: Aerobic exercises, such as brisk walking, cycling, or swimming, can help regulate hormones, reduce stress, and improve circulation, which are all important for fertility.

Yoga: Yoga can help reduce stress, improve circulation, and regulate hormones, which are all important for fertility.

Pelvic floor exercises: Pelvic floor exercises, also known as Kegel exercises, can help improve blood flow to the reproductive organs and strengthen the pelvic muscles, which can help improve fertility.

Strength training: Strength training, such as weightlifting or resistance band exercises, can help maintain a healthy weight, improve circulation, and regulate hormones, which are all important for fertility.

It is recommended to engage in moderate-intensity physical activity, such as brisk walking, cycling, or swimming, for at least 30 minutes a day, most days of the week.

Women who are overweight or have medical conditions should talk to their doctor before starting a new exercise routine.

It is also important to avoid extreme or strenuous physical activity, such as long-distance running or intensive weightlifting, as this can have a negative impact on fertility.

It is best to consult with a doctor or a physical therapist to determine the appropriate type and level of exercise for individual needs and goals.

Prevention:

Preventing female infertility can be difficult, as some causes are beyond control, such as age and genetic factors. However, there are certain steps that can help reduce the risk of infertility:

Healthy weight: Being overweight or underweight may have a negative impact on fertility.

Avoid harmful substances: Smoking, alcohol, and certain drugs can harm reproductive health.

Manage stress: High levels of stress can interfere with ovulation and conception.

Treat underlying medical conditions: Certain medical conditions, such as thyroid disorders or endocrine disorders, can impact fertility.

Practice safe sex: Sexually transmitted infections can cause pelvic inflammatory disease (PID), which can lead to infertility.

Limit exposure to environmental toxins: Certain chemicals and toxins, such as lead and pesticides, can harm reproductive health.

Use contraception: Unintended pregnancy can delay or prevent the ability to conceive later on.

It is important to discuss any concerns about fertility with a doctor, especially before trying to conceive. Early detection and treatment of infertility can increase the chances of a successful pregnancy. Additionally, some women may choose to freeze their eggs for future use, but it is important to discuss this option with a doctor before making any decisions.

SUMMARY – Female Infertility

Female infertility is a condition in which a woman is unable to conceive after trying for a year or more. It can be caused by a variety of factors, including hormonal imbalances, structural problems, age, lifestyle factors, and certain medical conditions.

Diagnosis typically involves a series of tests to determine the cause of infertility, including ovarian reserve testing, hormonal evaluation, tubal patency testing, pelvic ultrasound, endometrial biopsy, and hysteroscopy.

Treatment options for female infertility include lifestyle changes, such as maintaining a healthy weight, eating a balanced diet, reducing stress, and engaging in regular physical activity.

Medications, such as fertility drugs, and assisted reproductive technologies (ART), such as insemination and in vitro fertilization (IVF), can also be used.

In some cases, surgery may be necessary to correct structural problems or remove cysts or growths that are affecting fertility.

It is important to consult a doctor as soon as possible if trying to conceive becomes difficult. Early diagnosis and treatment can improve the chances of success with infertility treatments.

Uncategorized

BELLY FAT – ITS CAUSES, BEST AND EFFECTIVE WAYS TO LOSE BELLY FAT

Belly fat is a most common and major health concern that many people are struggling with nowadays. Belly fat, also known as visceral fat, lies around the midsection and can go deeper than just below the surface of the skin. This visceral fat surrounds your internal vital organs like the heart, lungs, and liver.

This belly fat or visceral fat is different to other types of body fats as it is more active metabolically. This means, it enters your bloodstream quicker than fat under the skin. Belly fat may have a negative influence on cholesterol and blood sugar levels, which can affect metabolism. Belly fat is independent of other body fats. To say clearly a person can have excess fat on their waistline even if they’re thin with flat abdomen and not fatty elsewhere.

 One should take into account that it’s normal to carry some weight around your middle but excess of this visceral fat is harmful. Belly fat not only embarrasses to show off your stomach but this belly fat or visceral fat also directly links to disturbances in metabolism leading to obesity, appetite regulation, inflammation, heart disease, and type 2 diabetes. For women, it is also linked with breast cancer and the risk of gallbladder surgery.

Belly fat has been linked to an increased risk of heart attack or stroke by one-third in men and one-quarter in women. And visceral fat has been linked to an increased risk for diabetes by 90%. Belly fat also increases the risk of dementia by up to 75%.

Belly fat is caused by many factors such as diet, overweight, lifestyle changes, and genetics. Some of the best ways to get rid of belly fat are by eating healthy and exercising regularly. This will help you maintain your weight and keep your body in shape. Maintaining a trim waistline not only makes you look great but also helps you live longer, contributing to your health. Losing weight, especially around the tummy will help improve blood vessel function which leads to fuller, happier lives.

Most people struggle to avoid fat buildup in their abdominal area when they cut calories. It’s important to know that you can’t spot reduce your belly fat, which means you need to focus on all areas of your body if you want an even distribution of weight loss throughout your whole body instead of just focusing on one area. 

CAUSES OF BELLY FAT:

Belly fat is a common health problem that can lead to various health complications. Belly fat is a form of visceral fat is found deep within the abdomen around the intestines and other vital organs. The causes of belly fat are many, but the most common ones are overeating and lack of exercise. Here are a few common causes why people may have excess fat in their abdominal area.

  • Unhealthy food habits:

The type of food we eat plays a significant role as it has an effect on your weight and where you store it on your body. For example, high-carbohydrate diets can increase abdominal fat storage because carbs turn into sugar in the liver and get converted into fat.

Sugary food, such as cakes and candy, and drinks, such as sodas and fruit juices can cause weight gain or reduce your ability to burn fat. 

Low-protein diets are also associated with weight gain. Proteins give people a feeling of fullness for longer, and people on these diets may be eating more due to a lack of proteins in their diet.

trans fats, in particular, lead to inflammation and may even cause obesity. Trans fats are found in many foods that are baked goods and fast foods. 

Include whole grains, fresh fruits, and vegetables, omega-3 fatty acids, nuts, limiting saturated fats, and avoiding trans fats in order to promote a healthier lifestyle.

Reading the nutritional information labels before buying the products is a good idea to check and determine the nutrients in that particular food product. 

  • Genetics:

Researchers have found that genetics can play a role in the distribution of fat in your body. For example, people who are overweight and have a genetic predisposition to obesity may store fatter around their abdomen than in other parts of their body.

Genes can influence behavioral factors, the body’s metabolism, and increases the risk of developing obesity-related diseases. Researchers have found that some genetic mutations are linked to higher body mass index (BMI).

Environmental factors and behavioral factors can affect a person’s chance of becoming obese.

  • Lifestyle Habits:

One factor that can lead to abdominal obesity is overeating or not getting enough exercise. This type of weight gain usually accumulates over time and can be difficult to lose because it’s stored in the belly area.

Belly fat is a result of our lifestyles. The more sedentary we are, the more belly fat we accumulate.

If a person eats more calories than they burn off, it leads to weight gain. People can have trouble losing weight when they lead a sedentary lifestyle. This makes it hard to burn off extra fat and especially around the abdominal region.

  • Excessive alcohol consumption:

Drinking too much alcohol can cause a range of health problems, including liver disease and inflammation. Alcohol consumption and obesity have been linked to increasing in belly fat in men. 

  • Stress:

Cortisol is a steroid hormone that regulates and controls stress. It’s released in times of high pressure, which can impact metabolism.

Stress can lead people to comfort food and unfortunately, this usually leads to weight gain. Cortisol causes excess calories to be stored in the body’s fat cells, especially around the belly.

  • Lack of sleep:

A study from 2013 links weight gain to a lack of sleep that could lead to fat around the waist. Lack of sleep is linked with increased intake of food. This may partially contribute to the development of abdominal fat.

Not enough good sleep may lead to unhealthy eating habits like emotional eating behavior.

  • Smoking:

A study found that smoking doesn’t lead to obesity, but smokers will have more visceral and belly fat than non-smokers.

BEST AND EFFECTIVE WAYS TO LOSE BELLY FAT

Here are some effective steps to get rid of belly fat –

Improve the quality of your diet:

Healthy dietary habits can help lose belly fat. One of the most important things to do is to eat a healthy and balanced diet with a variety of foods. Healthy food habits not only help to lose belly fat but also have a great positive effect on overall well-being. Including complex carbohydrates, good quality protein, healthy fats, and micronutrients in your diet support losing belly fat. You should also try to avoid eating too much-processed food, sugary drinks, and refined grains. Healthy food choices with lesser calories at regular intervals can lead you to lose fat around the abdomen. Here are some tips for a healthy diet:

Include soluble fiber in your diet:

Fiber is important for losing belly fat because it slows down the digestion process and makes you feel full. Soluble fibers are a kind of dietary fiber not digested by the body but instead help to regulate metabolism.

Soluble fiber allows the digestive system to work more efficiently. It delays the process of food passage from the stomach to the intestine. Soluble fiber helps you feel full and satisfied more quickly and for a longer time, it also reduces hunger, which in turn reduces the quantity of food intake during and between your meals and thus reduces calorie intake. Soluble fiber not only helps in losing belly fat but also helps in improving overall health. It lowers cholesterol and regulates blood sugar levels. Eating more fibrous food also makes you eat less processed foods.

Soluble fiber is found in whole grains – brown rice, quinoa, barley, legumes – beans, peas, lentils, oats, seeds like chia seeds, flax seeds, sunflower seeds, and fruits – avocado, berries, prunes, vegetables, and psyllium husks.

 Include healthy carbohydrates in your diet:

Carbohydrates are energy sources for our body but all carbohydrates are not healthy. Simple carbohydrates quickly transform into simple sugars like glucose. Excess glucose in the body than required stores as fat especially around the mid-region. So limiting refined or simple carbohydrates in the diet is beneficial in reducing belly fat. As carbohydrates are essential for the body for energy requirements choose complex carbohydrates over refined carbs. But still moderate or low intake is important for fat loss.

Whole grains like brown rice, bajra, jowar and whole grain products like whole wheat bread, and oatmeal are good sources of complex carbs whereas processed foods, bakery foods, and junk are examples of simple carbs.

High biological value protein in your diet:

Protein helps in muscle growth, repair, and bodybuilding. Protein plays a key role in weight management. High protein intake helps you feel full and satiated. Protein lowers the release of hunger hormone levels and decreases appetite which makes you feel full and even helps you eat less in later meals. Protein helps raise in metabolic rate and also helps during your weight loss by retaining muscle mass. 

Including high biological value protein is beneficial. Animal sources like fish, lean meat, eggs are some of the high biological proteins. Dairy, whey, nuts, legumes, beans, seeds are other good sources of protein.

Include good fats in your diet:

Eating healthy fatty acids may be beneficial as they provide energy to the body, aid nutrient absorption and help fight hunger. These healthy fatty acids can improve the diet quality, which may help to achieve a flatter abdomen.

Trans fats or saturated fats are unhealthy and are linked to many health disorders. Trans fats are responsible for inflammation, insulin resistance, heart diseases, and weight gain. Some studies show that eating a high amount of trans fat can cause an increase in belly fat. These trans fats are often called partially hydrogenated fats.

Including good fats or mono and polyunsaturated fatty acids and limiting or avoiding trans fats in your diet helps in reducing abdominal belly fat and in overall weight management., so regardless of your weight goals, it’s a good idea to limit or cut back on the intake of these fats for overall wellbeing.

Fish like Salmon, Avocados, nuts, and seeds, oils like sesame oil, olive oil, and unsweetened peanut butter are good sources of monounsaturated fatty acids.

Stay away from high calorie drinks and added sugars:

High calorie beverages and sugars are loaded with fructose with few or no nutrients. Drinking these beverages makes you indulge more calories in your diet without realizing. These drinks can quickly cause a rise in blood sugar levels, causing the body to store more fat around the midsection. Simple sugars or fructose are directly related to increased abdominal fat. These sugars are linked with many chronic disease like type 2 diabetes, obesity, heart disease and fatty liver. Avoid all these added and liquid forms of sugars to reduce belly fat. 

Soft drinks, sodas, punch, cola drinks, sweetened fruit juices, energy drinks, milk-based beverages like sweetened coffee, and tea, and alcoholic beverages are some of the high-calorie beverages which contain no nutrients except extra calories. Replace them with coconut water, diluted butter milk, unsweetened and unstrained fruit juices, hot water with lemon or any other fruit, and unsweetened teas.

Avoid alcoholic beverages:

Alcohol contains more calories which leads fat gain around waistline.in addition few drinks with alcohol like cocktails are loaded with added sugars.

Studies have shown that excessive alcohol consumption is linked with an increased risk of central obesity (fat storage around the abdomen).

Limiting the intake of alcohol may help reduce belly fat gain.

De-stress yourself:

If you are stressed, your body might be releasing cortisol, a stress hormone into the bloodstream.  Recent research suggests that the higher the amount of cortisol in your bloodstream, the more visceral fat. Higher levels of Cortisol in the blood increases or boosts appetite which in turn leads to more fat around midsection.

When we are stressed, people tend to eat more and less mindful for comfort or to distract or relieve themselves from the stress. This may also be a reason for abdominal fat gain. 

Controlled breaths, yoga, meditation, taking time out/breaks, and physical activity are few ways that may help relieve stress.

Be more active physically:

Exercises that make you sweat and increase your heart rate can help you lose weight. They help you reduce total body fat, especially if other lifestyle changes are made as well. More physical activity along with healthy food preferences together have a great impact in reducing visceral fat.

Daily stretches, walking in combination with cardio or aerobic and core strengthening and resistance training exercises are very crucial in the reduction of weight gain especially visceral fat around belly region.

Sound sleep:

A good sound sleep is very important.it has a great impact on our overall health. Sleep also boosts our immune function, and improves productivity and mood swings.

Inadequate sleep leads to weight gain. Sleep apnea is a condition where breathing stops in between during the night. This sleep apnea has an effect in increasing visceral fat.

Ghrelin and leptin are appetite-stimulating hormones. When we have deprived of sleep it affects these hormones which makes us eat more.

A good consistent sound sleep helps in reducing belly fat and improving overall health.

Turning off electronics, regular sleep timing, regular exercise, supper before 2hrs of sleep, regular exercise, avoiding caffeinated and alcoholic beverages before bedtime are a few considerations to take in for quality sleep.

Track and monitor what you eat and how much you are active:

Tracking food intake and exercise can set them up for success for those who are trying to lose their belly fat. Self-monitoring what we eat and how much exercise we get can lead to better results. By monitoring your meals, makes you more likely to make healthier eating decisions. It helps you rethink and turn you to healthier choices. Tracking your activity motivates you to lace up.

Food dairy, food, and fitness trackers on smart watches or apps are few ways which help you to monitor how many calories you are taking in and how many you are burning out.

Chew your food more:

Due to rushing, many people do not sense that they are full until they’ve already consumed too many calories. Eating quickly can also cause bloating and gas. Chewing more helps you eat less and also aids in digestion which in turn helps in reducing belly fat.

Include probiotics in your diet:

Probiotics have many health benefits. These are bacteria that improve gut health and immune function. Studies have shown that the right amount of bacteria can indeed play a key role in weight regulation and that it can even contribute to weight loss, including belly fat. 

Intermittent fasting:

Intermittent fasting has grown in popularity as of late, mostly because it is an efficient weight loss method. Intermittent fasting is an eating process that cycles between periods of fasting and eating.

One way to do intermittent fasting is to fast for 24 hours once or twice a week. Another method consists of 16 hours of fasting and 8 hours of eating per day.

There may be a decrease in abdominal fat or belly fat with intermittent and alternate-day fasting.

The bottom line:

There is no such solution to lose belly fat. Dedication, determination and effort definitely gives fruitful results.

Adopting strictly the above mentioned food strategies and life style changes will make you lose your belly fat.

Nutrition

Seaweed benefits for health- All you need to know about it!

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Seaweed benefits for health

Busy lifestyles have forced the health-conscious population to bank on different superfoods. While the list of superfoods keeps on changing with recent research and developments, seaweed remains a top contender due to its health and nutrition benefits.

Let us go through all about the possible seaweed benefits for health in this article in detail. Starting with a quick overview of seaweed.

Seaweed- An overview:

Seaweed is the commonly used term for different algae and marine plant species. It can grow in the sea, rivers, lakes, etc. Algae from the sea are edible, while freshwater varieties are not edible. Some of the common edible algae include red, brown, green, blue-green, etc.

Further, seaweed has an important role in marine life and is the primary diet of many sea creatures. Not only this, popular cuisines like Japanese and Chinese are using seaweed in their integral diets.

Nutritional value of Seaweed:

One cup or 15 grams of seaweed contains:

  • Calories: 45
  • Copper: 56% of the daily value 
  • Riboflavin: 22% of the daily value
  • Iron: 21% of the daily value
  • Magnesium: 17% of the daily value
  • Thiamin: 15% of the daily value
  • Folate: 13% of the daily value
  • Carbs: 8 grams
  • Protein: 5 grams
  • Fat: 1 gram
  • Fiber: 1 gram

Different types of seaweed:

Before jumping to the top seaweed benefits for health, it is essential to go through its different types of seaweed. Some of its popular types are:

  • Agar and carrageenan: It is widely used in commercially sold food products like thickening agents, plant-based binding products, etc. It is a jelly-like substance.
  • Chlorella: It is used as a supplement in powdered form and is green-colored freshwater seaweed.
  • Dulse: It can be used as a dry snack and add flavor to different dishes. It has a soft and chewy texture and is red-colored seaweed.
  • Wakame: It is used to cook soups and stews or in fresh seaweed salad. It is brown-colored seaweed.
  • Kombu: It is used to make soup stock or is pickled as it has a strong flavor.
  • Kelp: It is used in dried sheets, added to dishes during cooking, and as a gluten-free alternative to noodles. It is a brown-colored algae.
  • Arame: It is used in different dishes, including baked goods. It is a type of Kelp with a mild, sweet flavor and firm texture.
  • Nori: It is used in dried sheets for rolling sushi. It is red-colored algae.
  • Sea lettuce: It is used in commonly eaten raw salads or cooked in soups. It looks like lettuce and is a form of green nori.

Top benefits of seaweed for health:

Seaweed is believed to be highly nutritious for people of different ages. While there are multiple seaweed benefits for health, the following are some of the most popular and highly-acclaimed ones:

  1. Blood sugar management: 

Seaweed is currently under research for its different benefits in balancing blood sugar levels. It was found in an 8-week study of 60 Japanese people that the brown-colored seaweed, fucoxanthin, can improve blood sugar control. It further revealed that people consuming 2 mg of fucoxanthin had shown improved blood sugar control over the ones with 0 mg consumption.

The additional improvements due to seaweed consumption were observed in people suffering from type-2 diabetes. Hence, it is under observation to help people with a genetic disposition to insulin resistance. Further, alginate in the seaweed can prevent sudden blood sugar spikes in animals fed on a high-sugar diet.

Hence, the research is on finding the feasible benefits of alginate in the absorption of sugar into the bloodstream. Not only this, multiple animal researchers have hinted at improved blood sugar control after adding seaweed extracts to their diet. Thus, alginate, fucoxanthin, etc., may reduce blood sugar levels reducing the diabetes risk.

  1. Heart health: 

Degrading heart health is one of the prominent risks in the modern world. Some factors causing decreased heart health include physical inactivity, obesity, smoking, high blood pressure, high cholesterol, etc. Seaweed can help reduce blood cholesterol levels, and the fucans in it may prevent the blood from clotting. Fucans are a type of carbohydrate in seaweed.

Different animal studies have shown promising results in seaweed benefiting different heart conditions. In one eight-week study on rats fed on high cholesterol, high-fat diet supplement diet, and 10% freeze-dried seaweed. These rats were found to have 31% lower triglyceride levels, 36% lower LDL cholesterol, and 40% lower total cholesterol levels. In another animal study, fucans extracted from seaweed prevent blood clotting as effectively as an anti-clotting drug.

Further research is pending on the presence of peptides in seaweed. These protein-like structures can block the pathway of increased blood pressure in the human body. Large-scale human studies are pending in establishing the confirmed results for these animal studies.

  1. Weight management: 

Seaweed is rich in fiber which may slow stomach emptying. Hence, people eating seaweed may feel full for longer and can successfully delay hunger pangs. The fucoxanthin present in seaweed is considered to have anti-obesity effects. Different animal studies have suggested a reduction in body fats by consuming seaweed.

Some rat studies have shown that fucoxanthin can reduce rat blood sugar levels and thus promote weight loss. The fucoxanthin increased the expression of a protein that metabolizes the fat in rats.

Further, rats consuming seaweed lost weight compared to the others on a control diet without seaweed.

However, significant human studies are pending to confirm the animal studies’ results in establishing a strong link between seaweed consumption and weight management.

  • Gut health: 

Gut bacteria play an important role in maintaining good overall health. With an estimate of more bacteria in the human body than the cells, it is essential to maintain a good balance between the good and the bad bacteria. Seaweed is rich in fiber which can help in improving gut health.

The fiber content in seaweed is around 25-75% of its dry weight, which is higher than most fruits and vegetables. It further helps resist digestion and is a perfect food source for bacteria in the large intestine. The sulfated polysaccharides in the seaweed have shown promising results in increasing good gut bacteria.

  • Antioxidants: 

Antioxidants are necessary to reduce the free radicals in the human body. Seaweed is rich in antioxidant vitamins A, C, and E and contains plant compounds like carotenoids, flavonoids, etc. This combination is believed to protect the body’s cells from free radical damage.

The fucoxanthin present in the seaweed protects cell membranes better than Vitamin A. Thus, the different compounds in seaweed can be relied on for creating a strong antioxidant effect.

  • Thyroid functioning: 

The thyroid gland has the important function of repairing damaged cells, helping in reproduction, producing energy, and controlling growth. It relies on iodine for effective working as, without it, the Thyroid gland will malfunction, and the human body will feel significant changes. These changes include swelling of the neck over time, fatigue, weight change, etc.

Seaweed is believed to come as a savior as it has an amazing ability to absorb concentrated iodine amounts from the ocean. The actual iodine content of the seaweed depends on its type and location. The average iodine content in some of the top different types of seaweed are:

  • Kombu has 2523 mcg per gram
  • Wakame has 139 mcg per gram
  • Nori has 37 mcg per gram

Seaweed can significantly improve Thyroid functioning as it contains tyrosine also. It is used with iodine to help the Thyroid function properly.

  • Vitamins and minerals: 

Seaweed is rich in different vitamins and minerals, which makes it a necessary product for improving the overall human body’s health. It is rich in carbohydrates, proteins, fiber, riboflavin, thiamin, iron, manganese, copper, etc. Further, it has small amounts of vitamins A, C, E, and K, magnesium, calcium, sodium, zinc, folate, etc.

Seaweed has amino acids like spirulina, chlorella, etc., with omega- 3 fats and vitamin B12. Studies are still going on the direct absorption of vitamin B12 from seaweed.

Possible risks in using Seaweed:

Like any other substance, consuming seaweed in excess may aggravate many issues in the human body. So, after going through the top seaweed benefits for health, it is vital to understand its possible risks. Some of the points of concern to be taken care of while including seaweed in your diet are:

Heavy metals: Based on the growth areas, seaweed may contain high quantities of heavy metals. These include dangerous metals like arsenic, lead, cadmium, mercury, etc. Seaweed supplements especially contain high levels of these heavy metals, which are dangerous for the human body. 

Solution: It is recommended to go for the seaweed or algae supplements tested by third-party independent labs for the presence of heavy metals only.

Excess iodine: Seaweed contains significant amounts of iodine, but it can be dangerous to consume iodine in large amounts. The regular consumption of seaweed types, especially, Kombu, Dulse, and Kelp, may inhibit regular thyroid functions. 

Solution: The typical seaweed varieties having large amounts of iodine shouldn’t be consumed regularly. It is recommended to seek the help of a medical practitioner to define the best amount based on your body’s needs.

Interference with different medications: Seaweed has anticoagulant fucoidan and Vitamin K, which may interfere with the blood thinning medications. Further, the high amounts of sodium and potassium in seaweed may harm people with kidney diseases. People with autoimmune diseases like rheumatoid arthritis, multiple sclerosis, lupus, type 1 diabetes, etc., can face issues with seaweed due to Spirulina. It has an immune-strengthening property that may worsen autoimmune symptoms.

Solution: It is recommended to people with kidney diseases, autoimmune diseases, or on blood thinning medications to start consuming seaweed after a doctor’s prescription only.

Different methods to consume Seaweed:

Last but not least are the different methods to consume seaweed safely. The end choice depends on the user’s health needs and can be selected from the following options:

  • Adding seaweed to vegetable soups: It works perfectly for people who want to consume seaweed but don’t like its taste.
  • Toasting seaweed or seaweed flakes: It is perfect for people looking to reduce the amount of salt or soy sauce while consuming seaweed. It can be used as toppings on rice, quinoa, etc.
  • Roasting: Seaweed can be roasted with small amounts of oil and salt for quick consumption.
  • Flavoring beans: Seaweed, especially Kombu, can be used for flavoring beans. It reduces the chances of gas due to its enzymatic reaction.
  • Dried sheets: Seaweed, especially Nori, can replace wraps, bread, or tortillas in preparing sushi.

    Wrapping Up – Seaweed benefits for health

    Hope everything is clear to our readers about the different seaweed benefits for health. It is easy to understand a quick overview of seaweed, followed by its key types. The different believed health benefits of seaweed include blood sugar management, heart health, weight management, gut health, antioxidants, vitamins and minerals, thyroid functioning, etc. 

    It is highly recommended to take care of the possible implications of consuming seaweed in excess, like the presence of heavy metals, interference with medications, excessive iodine amounts, etc. Hence, it is recommended to start consuming seaweed under medical supervision only. Further, it is easy to include seaweed in the daily diet in a busy lifestyle by roasting, flavoring, toasting, or adding dried sheets. 

    Nutrition

    Amazing coconut water benefits

    Common health benefits of coconut water

    Are you fed up with using multiple beauty products and health care products to glow the skin? Are you much worried about severe hair fall, skin problems, acne, and anti-aging problems? Do you need amazing skincare and body care products that can solve your problems? Then you are at the right place.

    Have you heard about coconut water called narial pani? Yes, Coconut water benefits are unlimited. It glows the skin and helps in maintaining the skin, hair, and body.

    What is coconut water?

    Coconut water is a natural clear liquid found in the coconut palm. It is a refreshing and nutritious drink available naturally. Coconut water has enough minerals, electrolytes, vitamins, natural sugars, and hydration power. It acts as a natural anti-aging and antimicrobial agent for all age groups.

    Coconut water has several benefits related to the body, skin, and hair. Let’s see one by one about coconut water benefits in detail to get a clear knowledge about the naturally available coconut water and its unbelievable usage.

    Coconut Water Benefits for Skin

    Coconut water contains vitamins such as vitamins A, C, and K that greatly help to stimulate collagen production on the skin. Coconut water has hydrating properties that help to keep the skin soft, smooth, and glowing.

    Coconut water is good for all types of skin, acts as the best sun tan remover. Coconut water is used with different facial packs to clear dark spots and acne. It acts as a natural cleanser.

    It naturally has antioxidants and antibacterial properties that help to cleanse the skin naturally without using any moisture or cream. It is possible to clean the makeup with coconut water. It gives freshness to the face.

    Coconut water fights acne

    Coconut water has a deep cleansing property that removes stains and impurities on the skin. It flushes out the toxin and helps in the treatment of dry eczema problems related to skin disease.

    Coconut water is augmented with detoxifying and anti-inflammatory properties that help in healing the acne on the face. It has lauric acid that helps in fighting and preventing acne issues. The continuous use of coconut water on the skin provides excellent output and extraordinary results to the body and the face.

    Coconut Water Benefits for Hair

    Based on the hair types the use of coconut water exhibits its properties. Knowing how to use coconut water based on hair type shows the best results in a short duration.

    Flat hair: The use of heavy hair products leads to dull and flat hair. Adding coconut water with regular hair oil adds a lightweight of hydrating hair. It gives great results in a few days of usage.

    Fine hair: In the case of fine hair, coconut water hair products help in increasing the volume of hair. It greatly helps in stimulating the scalp and helps restore and re-growth of hair.

    Dull hair: Most people avoid using oil on their hair, or poor eaters lead to dull hair. The use of coconut water along with coconut oil products helps in fantastic shine to the hair in 3-5 washes.

    Hydrated hair: Coconut water has lauric acid that acts as an antibacterial agent in the hair. It helps add moisture to dry hair.

    Stronger hair: The regular use of coconut water benefits hair cell growth. It prevents hair loss, keeps hair strong enough, avoids scalps, and improves blood circulation. Coconut water helps make longer, thicker, and stronger hair growth.

    Coconut water Promotes hair growth

    Everyone wishes to have soft, fluffy, and smooth hair. The addition of coconut water with hair products helps in smoothing the hair. It acts as an anti-aging strand that helps to give refreshed, smooth and glossy look to the hair.

    The other types of hair benefits include thicker hair, strand hair, moist hair, and stronger hair. The regular use of coconut water assures broad, thickening, smoothness, silky, and enough volume of hair growth.

    Coconut water benefits for the stomach

    Coconut water is not only a refreshing drink, but it also contains sufficient vital nutrients, that help in maintaining the body fit and slim. Coconut water helps in weight loss, and for people who suffer from water retention problems.

    Coconut water soothes the stomach and prevents constipation. It helps for curing ulcers, digestion problems, and for acidity. Coconut water has enough amounts minerals, vitamins, and electrolytes, helps the body hydrated, and helps to bring back the pH balance of the body to a normal position.

    In case of gastric illness or stomach upset, coconut water helps retains the body in a steady state and helps for immediate rehydration. Coconut water benefits are unbelievable. It is a natural remedy that everyone can use instantly for immediate recovery.

    Best time to drink coconut water

    Drinking coconut water increases water dehydration, helps in fighting fatigue, quick digestion, and to boost metabolism. Coconut water has unbelievable health and skin care. It is important to take coconut water regularly. At the same, there is the best time to drink coconut water.

    The best time to have coconut water

    Unlike other cooling drinks, coconut water can be used at any time. It is highly advised to drink in the morning or at noon for better stamina and the best result.

    Early morning on empty stomach: After wake-up in the morning, it is advised to drink coconut water on an empty stomach. It helps in increasing immunity power, makes it active the whole day, facilitates weight loss, and fights dehydration.

    After workout: It helps to boost the body after working out in the morning or evening. After working out, we lose too much of calories, and the body feels too tired, to fight fatigue, exhaustion, and dehydration, coconut water is the best energy-boosting drink.

    Final Words on coconut water benefits

    Coconut water benefits are explained in detail in this article. Take a look at it, and take care of your skin, body, and health with the best possible naturally available ingredients. Ensure to use coconut water products for hair growth and skin glow.

    Coconut water helps in fighting acne and skin-related problems. It is the best hydration agent that makes you hydrated immediately. Do take coconut water regularly for a healthy life.

    Health & Wellness

    CARDIOVASCULAR DISEASES: TYPES, RISK FACTORS, SYMPTOMS, PREVENTIVE MEASURES

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    Cardiovascular disease is a term used to describe any type of heart or blood vessel-related illness. The word ‘cardiovascular’ literally means ‘relating to the heart and blood vessels’, so, any disease that is related to the heart or blood vessels can be considered as cardiovascular.

    Cardiovascular disease is the prime cause of death and disability in the world. Cardiovascular diseases are responsible for over 17 million deaths each year around the world. Cardiovascular disease can be Symptomatic or Asymptomatic.

    Cardiovascular diseases can be caused by a range of factors including unhealthy life style, smoking, high cholesterol levels, high blood pressure, obesity, diabetes, lack of exercise and genetics.

     It’s important to notice cardiovascular disease early on, so that the required treatment and management can begin.

    TYPES OF CARDIOVASCULAR DISEASES:

    There are a range of cardiovascular diseases which involves heart:

    CORONARY ARTERY DISEASE:

    Coronary artery disease, also known as coronary heart disease, is a condition in which the coronary arteries become narrowed and blocked. Coronary artery disease is caused by atherosclerosis, in which plaque builds up inside the artery walls. When the blood supply is cut off (due to a blockage), it can lead to angina or a heart attack.

    ANGINA:

    Angina is chest pain felt when the heart muscle doesn’t have enough oxygen. Angina is typically treated with nitrates, but sometimes a patient may need surgery or other treatments. The symptoms of angina include: chest pain, pressure, or heaviness, Palpitations, Shortness of breath, Dizziness, Nausea and vomiting .Chest pain radiating to the arm, neck, jaw, or stomach. Pain in one or both arms, neck or jaw Chest pain when you take a deep breath. It is often mistaken for anxiety. Weakness or numbness of an arm and leg on one side of your body. Sudden shortness of breath during exercise or with minimal exertion.

    CARDIOMYOPATHY:

    Cardiomyopathy is a condition in which the heart muscle has become weaker or stretched out. The main symptom is shortness of breath, and there may be other symptoms such as chest pain and fatigue. 

    Cardiomyopathy is a disease that makes it more difficult for the heart to pump blood to the rest of your body. This can lead to heart failure.

    HEART ATTACK:

    Heart attack is a life-threatening medical condition in which the blood flow to the heart is significantly reduced, resulting in chest pain and shortness of breath. It affects both men and women of all ages and can be caused by coronary artery disease or other heart diseases.

    HYPERTENSIVE HEART DISEASE:

    Hypertensive heart disease is a condition in which the pressure of the blood that flows through the veins is high. This high pressure can cause different symptoms, such as chest pain, headache, dizziness and fainting. Those who experience these symptoms should make an appointment with their doctor to find out more about hypertensive heart disease.

    CARDIAC DYSRHYTHMIAS:

    Cardiac dysrhythmias are a type of abnormal heartbeat. They can vary in severity, but they all interfere with the heart’s ability to pump blood and can be life-threatening.

    HEART FAILURE:

    Heart failure is a condition in which the heart does not pump enough blood to meet the body’s metabolic needs. Symptoms may include shortness of breath, tiredness, swelling and excessive sweating.

    CONGENITAL HEART DISEASE:

    Congenital heart disease is a birth defect of the heart’s structure. The most common type of congenital heart disease is Tetralogy of Fallot.

    PULMONARY HEART DISEASE:

    Pulmonary heart disease is a condition that has to do with the structure of the heart. The right side of the heart is affected, which means that it can’t pump blood efficiently. There are two types of Pulmonary Heart Disease: Primary and Secondary. Primary Pulmonary Heart Disease is caused by other conditions such as emphysema or bronchitis, while Secondary Pulmonary Heart Disease is caused by an underlying heart condition that leads to the development of pulmonary hypertension.

    Pulmonary Hypertension: Pulmonary hypertension is a condition in which your arteries fail to properly open and allow blood flow into the lungs. This can lead to a build-up of pressure in your lungs (pulmonary edema) and, ultimately, an increased risk for heart failure or death.

    INFLAMMATORY HEART DISEASE:

    Inflammatory heart disease is a heart problem where inflammation is causing your artery walls to narrow, making it difficult for blood to flow through the body.

    ENDOCARDITIS:

    Endocarditis is a heart inflammation that affects the endocardium, which is the lining of the heart. Endocarditis is a complication associated with bacterial infections that affect the heart. This can happen when bacteria in the blood stream enters the bloodstream, and then gets inside the heart. The infection can grow and spread on the tissue of your heart’s valves and cause different symptoms including fever, shortness of breath, fatigue and rapid heartbeat.

    INFLAMMATORY CARDIOMEGALY:

    Inflammatory cardiomegaly, also known as peripartum cardiomyopathy, is a condition of enlarged heart where weakening of the heart muscle occurs in some women during pregnancy or within six months after giving birth. 

    MYOCARDITIS:

    Myocarditis is the inflammation of the myocardium. It is a result of an infection such as diphtheria or Coxsackie virus and is typically associated with influenza or other respiratory infections.

    EOSINOPHILIC MYOCARDITIS:

    Eosinophilic myocarditis is a rare disease that affects the myocardium tissue of the heart by eosinophilic leukocytes.

    VALVULAR HEART DISEASE:

    Valvular heart disease is a condition of cardiovascular disease where the four valves of the heart involves. The aortic and mitral valves are present on the left side of the heart and the pulmonic and tricuspid valves on the right side of the heart).The functionality of the valves diminishes which in turn affects the heart function.

    RHEUMATIC HEART DISEASE:

    Rheumatic heart disease is a condition where a gram positive Streptococcus species – streptococcus pyogenes is responsible for rheumatic fever which damages the muscles and valves of the heart.

    RADIATION HEART DISEASE:

    In radiation heart disease, the radiations to the chest damages the valves and blood vessels of the heart.

    Cardiovascular diseases which involves blood vessels (Vascular diseases):

    CORONARY ARTERY DISEASE:

    Coronary artery disease or ischemic heart disease is a condition in which the flow of blood to the muscles of the heart reduces because of the formation of atherosclerotic plaque in the arteries. 

    PERIPHERAL ARTERIAL DISEASE:

    Peripheral arterial disease is narrowing of arteries thus reducing blood flow to arms and legs.

    CEREBROVASCULAR DISEASE:

    Cerebro vascular disease is a condition in which abnormal narrowing of the arteries takes place in the brain and cerebral circulation and thus decreasing the supply of oxygen and nutrients to the brain. Ischemic stroke is the most common cerebrovascular disease.

    RENAL ARTERY STENOSIS:

    Renal artery stenosis is the condition in which one or both renal arteries narrows mostly due to atherosclerosis which affects the blood flow to the aimed kidney leading to renovascular hypertension.

    AORTIC ANEURYSM:

    Aneurysm is enlargement of aorta that can bleed when ruptured.

    ATHEROSCLEROSIS:

    The formation of plaque around the walls of the blood vessels takes place making them narrow thus reducing the supply of oxygen. 

    DEEP VEIN THROMBOSIS (DVT):

    Deep vein thrombosis is a condition in which there will be a blockage or plaque in blood vessels and veins that brings blood back from body, brain to heart.

    RISK FACTORS FOR CARDIOVASCULAR DISEASE:

    The precise cause for cardio vascular disease is not clear and vary according to the type of the disease for instance – atherosclerosis may be a reason for coronary artery disease, genetic or medications may be a reason for arrhythmias and infections, aging may be a cause for valvular diseases. But there may be many underlying determining factors that may increase or elevate the risk of the disease.

    These factors are called “Risk factors”. The greater chances of getting cardio vascular diseases, if you have more risk factors. The factors include:

    • Medical diagnoses:

    Medical conditions like High blood pressure (hypertension), High cholesterol (hyperlipidemia), diabetes (high blood sugar), Gestational diabetes (pregnancy induced diabetes), excess weight or obesity, Preeclampsia (high blood pressure during pregnancy) or toxemia, chronic inflammatory or autoimmune conditions, chronic kidney disease may increase the chances of developing cardiovascular disease.

    • Lack of physical activity:

    Lack of physical activity may be one of the most important risk factors in developing cardio vascular diseases. The risk of heart diseases may be reduced by involving any type of physical activity. Exercising and any type of physical activity can help you keep your heart healthy. In addition exercise can also help in improving blood glucose, lipid profile, hypertension, Insulin sensitivity, maintaining healthy weight. These in turn lowers the chances of developing cardiovascular disease.

    • Diet: 

    Diet plays an important role in the overall wellbeing of a person. Taking balanced healthy diet have a great impact on blood sugars, lipids, body weight and even blood pressure. Including more of saturated fats, Tran’s fats, salt, sugars, processed foods, energy foods have adverse effects on blood lipids and blood glucose which effects your heart health. Eliminating and minimizing these foods and including more of fruits and vegetables, fiber, grains can lower the risk of cardiovascular disease.

    • Smoking And Alcohol:

    High levels of alcohol consumption is directly related to high risk of cardiovascular disease. Smoking and other tobacco products can increase the risk for cardiovascular disease. High Alcohol consumption can increase blood pressure, cholesterol and tobacco intake can damage and narrow the blood vessels.

    • Family History / Genetics:

    Family history or genetics is an important risk factor. If you have a history of cardiovascular disease in your family then you are more likely at a risk of developing the disease. There is an increase by three fold if the family have the history of cardiovascular disease.

    Other Risk Factors Include

    • Age
    • Gender
    • Occupational Exposure
    • Stress (traumatic and mental stress)
    • Chemical and radiation exposure
    • Sleep

    Symptoms of Cardiovascular Disease:

    Symptoms of heart attack:

    Discomfort or pain in the chest region alone or along with pain in arms, left shoulder, or back. Sometimes shortness of breath or difficulty breathing can also be seen. Other symptoms like nausea or vomiting, headache, sweating or dizziness.

    Symptoms of a stroke:

    Weakness in the face region, arm or leg or sometimes total one side of the body can be seen.

    Numbness, confusion, blurred vision, difficulty in speaking or understanding, walking, loss of coordination, headache or fainting are the other symptoms.

    Symptoms of blood vessels when there is a blockage:

    More often, the symptoms are asymptomatic with blood vessel disease but some symptoms include cramps or pain in legs while walking, appearance of red skin on legs, swelling in legs, coordination imbalance, numbness especially one side of the body.

    Symptoms of rheumatic disease:

    Shortness of breath or difficulty breathing, giddiness, fatigue, irregular heartbeats, chest pain and fainting are the symptoms of rheumatic heart disease.

    Fever, swelling and pain of the joints, nausea sensation or vomiting, stomach cramps are the symptoms of rheumatic fever.

    Preventive Measures:

    Cardiovascular disease can be preventable if appropriate measures taken for established risk factors. Life style changes can greatly reduce the risk of developing many cardiovascular diseases expect which cannot be prevented like congenital heart disease. Preventing measures may be varying depending upon the condition and risk factors involved.

    You can minimize the risk of developing cardiovascular disease by the following measures:

    Diet:

    Eat a balanced diet .Include a variety of food in your menu. Diet should be balanced and nutritious. Include more of fruits and vegetables, whole grains, fiber, dark colored foods, good fats, functional foods (foods rich in antioxidants, phytochemicals and micro nutrients), adequate fluids.

    Minimize or restrict or avoid unhealthy foods like foods containing high amounts of simple sugars, saturated fats, Tran’s fats, and salt, processed, preserved and canned foods and empty calorie drinks, carbonated and caffeinated beverages.

    Diet including high portions of fruits and vegetables reduces the chances of cardiovascular disease.

    Physical Activity:

    Regular physical activity can have great impact on cardiac health along with overall health and fitness. Physical Mobility or exercise reduces the chances of cardiovascular diseases. Minimum of 45mins to 1 hour physical activity is recommended to acquire good results.

    Quit smoking: 

    Quit smoking and avoid second hand smoke which reduces the risk of cardiovascular disease by 35%.

    Limit alcohol intake:

    Reduce or avoid alcohol consumption. Excessive consumption of alcohol can increase the risk of developing cardiovascular diseases.

    Enough sleep:

    Insufficient sleep can adversely affect the overall health. Decreased sleep quota can increase the risk of hypertension and sleep apnea may increase the risk of heart disease. Minimum of 6-8 hours’ sleep per day is recommended.

    Good Mental Health:

    Stress, depression and bad mental health are associated with increased chances of heart problems. Practice relaxation techniques to stay calm.

    Manage other medical conditions:

    Overweight, diabetes, hypertension, hyperlipidemia, renal diseases are the diseases which affects the cardiovascular diseases. It’s important to manage them under control is very much needed. Healthy diet (low in saturated fats, salt, and sugars), physical activity and medication can help in managing these health conditions.

    BOTTOM LINE – Cardiovascular disease

    Cardiovascular disease is the type of condition in which the heart and its blood vessels gets affected. There are many types of cardiovascular diseases depending on the parts affected. Many risk factors are associated in developing cardiovascular diseases.

    Early diagnosis, managing other health conditions, life style changes, diet, physical activity and proper medication can help in managing cardiovascular disease.

    Staying healthy can minimize the risk of getting worse and living a full and active happy life.

    Nutrition

    9 AMAZING BENEFITS OF FLAXSEEDS IN HAIR AND SKINCARE

    BENEFITS OF FLAXSEEDS

    What are Flaxseeds ?

    Flax seeds are scientifically known as Linum usitatissimum and commonly known as common flax or linseeds. Flax seeds are tiny oil seeds power packed with nutrients and are linked with numerous health benefits. Flax seeds are generally brown or yellow. Flax seed is a super food loaded with omega -3- fatty acids, fiber, vitamins and minerals, plant compounds like lignans, and anti-oxidants.

    Flax seeds are lauded for their potential health benefits, help in improving digestive health,  weight loss, heart health, lowering cholesterol levels, reducing blood pressure, maintaining blood sugar levels, protecting against certain types of cancers, balances hormonal imbalances. 

    Do you know this tiny superfood also helps in getting healthy, smooth, shiny hair and supple and healthy skin? 

    Apart from its amazing health benefits, flax seeds are also beneficial for healthy and happy hair and skin.

    Flaxseeds are beneficial and rich in numerous nutrients that may help in keeping the hair healthy and the scalp hydrated and is a well-known ingredient in various beauty products like moisturizers, gels, oils, and creams.

    BEAUTY BEGINS FROM WITHIN:

    There are various reasons for brittle, dry, unhealthy hair and skin. One of the main reasons is ill health, hormonal imbalances, deficiencies, and lifestyle changes. So to correct the outside health, the first and foremost thing is to correct it from the inside. Here comes the role of flaxseeds, as flax seeds are packed with many essential nutrients, they help in balancing hormonal imbalance, managing weight control, lowering cholesterol, correcting micronutrient and macronutrient deficiencies, and many more, promoting and improving overall health.

    How to include Flax seeds in your diet and in which form??

    Flax seeds can be eaten in their whole form or in grounded form. As raw seeds contain anti-nutritional factors like phytic acid which binds many nutrients, and minerals and do not allow them to absorb in the body, so it is not suggested to consume in their raw form but can be taken by roasting, soaking, or sprouting and can also be taken in grounded form. But when taken in its whole form, chew the flax seeds properly as Whole flaxseed may pass through your intestine undigested, by which you won’t get all the benefits.

    Flax seeds can be taken in breakfast cereals, can be added in smoothies, soups, salads, salad dressings, grounded flaxseeds can be mixed in baking preparations like cookies, muffins, bread, roti flour, in yogurts, and in many more of your favorite recipes.

    How many Flax seeds can be taken per day?

    Start with half a teaspoon of flax seeds per day, and gradually increasing 1 teaspoon per day, a half a teaspoon in the morning, and a half a teaspoon in the evening. Don’t take more than 2 teaspoons per day as excess intake of flax seeds may lead to digestive issues like bloating, and indigestion. 

    BENEFITS OF FLAX SEEDS IN HAIR:

    FLAX SEEDS PROMOTES HAIR GROWTH:

    Flax seeds help in promoting hair growth by providing nourishment and strength to the hair follicles. Flax seeds are an excellent source of vitamin E, and vitamin B like biotin, riboflavin, niacin, pyridoxine, pantothenic acid, and folic acid which are very essential for hair growth and thickness. Vitamin –E present in flax seeds provides nutrition to the scalp, reduces free radical damage and inflammation, and thus promotes healthier follicles. The presence of B vitamins increasing hair growth and makes hair stronger.

    SOOTHES SCALP AND FIGHTS DANDRUFF:

    Flaxseeds help moisturize the scalp and roots thus preventing the formation of dandruff and dryness in hair. Omega 3 fatty acids present in flax seeds provide moisture to the scalp and their inflammatory properties soothe the scalp and ease irritation. Vitamin E and omega 3 fatty acids components in flax seeds reduce free radical damage and boost blood circulation to the scalp and thus improving overall scalp health. 

    REPAIRS HAIR DAMAGE:

    Flaxseed prevents the damage caused by free radicals in the hair and strengthens the roots which reduces hair fall. Vitamin E present in flax seeds is essential in minimizing hair damage and promoting hair health.

    MINIMISES BRITTLENESS:

    The essential nutrients present in flaxseeds prevent hair breakage by enhancing the elasticity of the hair strands thus improving the quality of your hair considerably.

    POSTPONES PREMATURE GRAYING:

    Flax seeds are rich in nourishing nutrients like alpha-linolenic acid, vitamin –E, vitamin – B, magnesium, and manganese to help reduce free radical damage thus helping delay gray hair from forming.

    BENEFITS OF FLAX SEEDS IN SKIN CARE:

    Flax seeds are a powerhouse of nourishing nutrients rich in essential fatty acids, and antioxidants that moisturize and nourish your skin.

    FLAX SEEDS ADDS GLOW TO YOUR SKIN:

    The anti-oxidant, anti-inflammatory and nourishing properties in flax seeds do wonders to your skin. it brightens your skin tone, lightens scars, and maintains moisture making your skin radiant, smooth and healthy.

    FLAX SEEDS IMPROVES SKIN ELASTICITY, AND REMOVES WRINKLES:

    The nourishing nutrients in flax seeds help the inner layers of the skin retain water. It removes dead cells, and soothes inflammation and irritation thus helping in softening and nourishing the skin and preventing it from drying and loosening, thereby helping the skin to soften fine lines and wrinkles. It tightens and prevents sagging.

    FIGHTS ACNE:

    The alpha-linolenic acid present in flax seeds balances estrogen in the body and regulates sebum production and manages excess oil thus reducing the breakout of acne.

    LIGHTENS DARK SPOTS:

    Flax Seeds are beneficial in many ways, The antioxidant properties and high amounts of omega -3- fatty acids present in flax seeds lightens scars, and dark spots making the skin look radiant and healthy.

    REJUVENATES SKIN:

    Flax seeds are an excellent exfoliator and remove dead skin cells, impurities, and excess oil from the skin. As mentioned, it tightens the pores of the skin and improves skin tone, and makes the skin look healthier and nourished.

    EASY AND SIMPLE DIYs OF FLAX SEEDS:

    Flax seed face gel:

    Mix flaxseed powder with warm water and keep it aside to form a gel. Apply the gel to the face and leave it to dry for at least 15 minutes or until dry. Once it dries, wash it off with water and pat dry.

    Flax seed hair oil:

    Mix flaxseed powder with warm coconut oil and apply on hair starting from the root to the tip. Also, use the oil on the scalp. Leave the oil in for at least 30 minutes and wash the hair as usual. The coconut oil and flaxseed mixture are excellent for moisturizing the hair and preventing excessive hair loss.

    Flax seed Gel for Skin and Hair:

    Stir Flaxseed powder with water and boil it till the water gets a gel-like consistency. Keep stirring while boiling. Sieve it and store the flaxseed gel in an airtight container and refrigerate. Apply on skin or hair regularly. 

    To sum up – BENEFITS OF FLAXSEEDS

    Flax seeds are tiny oil seeds power packed with essential nutrients. Flax seed is a super food loaded with omega -3- fatty acids, fiber, vitamins and minerals, plant compounds like lignans, and anti-oxidants. Flax seeds have numerous health benefits. They help in lowering blood sugar levels, reducing bad cholesterol, managing weight, lowering blood pressure, balancing hormonal imbalances, improving digestive health, and many more. Apart from amazing health benefits, this tiny superfood is also beneficial for healthy hair and skin. Flax seeds can be taken internally and can be used topically to acquire potential benefits for overall well-being.

    Health & Wellness

    15 best ways to improve your digestive health naturally

    Improve your digestive health naturally

    The digestive system is a unique organ where food goes through and turns into nutrients that the body uses for energy, growth, and cell repair. A big part of your immune system and human health is in the digestive tract. You can suffer all sorts of health issues when your digestive system is off.

    Digestive problems are common when they are occasionally troubling you but facing them frequently is not. It’s time to pay attention to improving your digestive health. Luckily, a good diet and lifestyle modifications can have a productive impact on your digestive health.

    Here are the best ways to improve your digestive health.

    Chew well

    improve your digestive health naturally

    The digestion process begins in your mouth. When you chew properly, it eases the work of your digestive system. The breakdown of the food starts in your oral cavity, the food breaks down into smaller pieces and mixes up with saliva. The longer you chew, the more breakdown of solid food into a semi-liquid mixture with more saliva.

    It eases digestion thus preventing indigestion and heartburn. Chewing food well n thoroughly improves the digestion process thus improving digestion health.

    Eat foods that have life

    Eat foods that have life

    Fresh fruits, vegetables, greens, whole grains, nuts, and seeds are real foods that are packed with high nutrients. These foods improve digestion and protect against all digestive disorders, help in balancing gut bacteria, and reduce the risk of digestive problems.

    Refined carbs, saturated fats, food additives, processed foods, low-calorie foods, and ice-creams that contain artificial sweeteners are well known for their negative effects on overall health and increased risk of developing digestive diseases like ulcerative colitis, IBS, IBD, bloating, diarrhea, leaky gut. Therefore, including whole foods and limiting processed foods in the diet is best for optimal digestion.

    Eat Fiber

    eat fiber digestive health

    Fiber helps keep your digestive system healthy. Fiber is good for regular bowel movements and also helps in treating and preventing various digestive disorders such as hemorrhoids, diverticulitis, and irritable bowel syndrome fiber also removes toxins and bad bacteria from the colon.

    Include both soluble and insoluble fiber in your diet. Soluble fiber absorbs water and adds bulk to your stools and also absorbs toxins. Insoluble fiber can not be digested by the body and is known as roughage. It speeds up elimination and makes the digestive tract clean.

    Legumes, lentils, nuts, fruits, vegetables, and oat bran are good sources of soluble fiber. Whole grains, the skin of fruits, and green leafy vegetables are good sources of in- soluble fiber.

    Cut down unhealthy fats :

    Cut-down-unhealthy-fats-improve-digestive-health

    Good fats give satiety and aids in good digestion and help in nutrient absorption and also reduce digestive inflammations as in IBD while Unhealthy fats make the digestion process slow and difficult and make you constipated.

    Limit your saturated fats (processed, fatty and fried foods) and include good fats like omega -3-fatty acids (flax seeds, chia seeds, pumpkin, sunflower seeds, nuts like walnuts, and fish).

    Ref this for Childhood Obesity

    Hydrate your body:

    hydrate your body and improve your digestive health

    Insufficient fluid intake makes digestive health sluggish and makes it constipated. Drinking sufficient fluids hydrates and heals digestive health. So, drink adequate water but not along with the meals. Foods that contain high water content like fresh fruits and vegetables, herbal teas, and unsweetened natural fruit juices also help in meeting fluid demands. 

    Take care of your liver:

    take care of your liver to improve digestive health

    The liver helps in improving your digestive health and makes it work efficiently. Just omitting alcohol is not the only solution but needs to include liver-friendly foods such as green leafy vegetables, dark-colored veggies like carrot, beetroot, and fresh natural juices to boost your liver performance thus supporting the digestive system. 

    Add in probiotics and prebiotics:

    probiotics and prebiotics for digestive health

    Prebiotics are a special type of fiber that acts as food for your healthy gut bacteria. Prebiotics are found in fruits, vegetables, and grains.

    Probiotics are the same kind of beneficial bacteria and yeast that are naturally present in our gut. Probiotics help in improving your digestive health by combating the bad effects of poor diet, antibiotics, and stress.in addition, probiotics can improve nutrient absorption, strengthen your immune system, and even help in the treatment of IBS. Probiotics are found in fermented foods and as supplements.

    Pay attention and Eat as Required:

    pay attention and eat for digestive health

    Listening to your body and paying attention to what you’re eating and how much you are eating improves your digestion health. Overeating any food is not good for your digestive system. Food in excess requires the body to expend more energy and adds stress to the digestive system. it slows down the process of digestion. Improper eating habits and improper food timings have a great impact on digestive health. 

    Maintain good Stomach Acid levels:

    good stomach acid level for digestive health

    Stomach acids are very important in the breakdown of the proteins (in the food) in the stomach and destroy pathogenic bacteria. Maintaining proper stomach acid levels is crucial for proper digestion. Boost your stomach acids by chewing food more, limiting processed foods, including fermented foods, and adding lemon to your water. Don’t have water along with your meal, it dilutes your stomach acids and diminishes the digestion process.

    Ensure the adequate intake of nutrients:

    Ensure the adequate intake of nutrients for digestive health

    Certain nutrients help in improving your digestion process. Glutamine is an amino acid that aids in gut health. Soybeans, eggs, and almonds are good sources of glutamine. Zinc is a mineral that is critical for a healthy gut, and its deficiency can lead to digestive disorders like diarrhea, colitis, and a leaky gut. Beans, Nuts, seeds like sunflower, and poultry are good sources of zinc.

    Power-on with a Detox:

    Power-on with a Detox for digestive health

    Detoxing on a regular basis can be the best way to restart your digestive engine.  aloe vera, amla juice, mint, and lemon concoctions help to detox your system and improve your digestive health.

    Exercise your digestive system:

    Exercise your digestive system

    Just like you train your muscles to grow stronger, it’s important to give the digestive tract a workout by eating high-fiber foods. These foods will make your guts work harder and take longer to digest.

    By using machines to process and refine food, it means that our body can then focus the majority of its time and energy on things like digestion. When you don’t train for a long time, your body becomes weaker.

    Regular physical and digestive exercise is one of the great ways to improve your digestion health.

    Natural Digestive Enzymes:

    Natural Digestive Enzymes

    Include Natural sources of digestive enzymes in your diet to improve your digestive health. Fruits like pineapple, papaya, and avocado, fermented foods are great sources that have digestive enzymes.

    Manage your Mental health:

    Manage your Mental health for Digestive Health

    When you are low and stressed, your digestion also gets upset, isn’t it?? Stress not only messes up the mind, but it also has an impact on your gut as the stress hormones directly affect digestion. Your brain and gut are connected so when the brain gets affected, it affects your digestion. Stress badly impacts your digestive health and leads to digestive problems like IBS, stomach Ulcers, Diarrhea, and constipation 

    Practicing stress management and relaxation techniques like Pranayama, meditation, and yoga may improve your mental health thus improving your digestive health.

    Skip the damaging habits:

    Skip the damaging habits for digestive health

    Smoking, excessive caffeine, and alcohol can interfere with the functioning of your digestive system. Smoking increases the risk of developing acid reflux. Smoking also causes stomach ulcers, ulcerative colitis, and gastrointestinal cancers.

    Alcohol consumption can increase acid production in the stomach and may lead to heartburn, acid reflux, and stomach ulcers. Excessive alcohol consumption also causes bleeding in the gastrointestinal tract, alcohol has also been associated with digestive disorders like IBD (inflammatory bowel diseases), leaky gut, and imbalance in gut bacteria.

    Excessive intake of caffeine can lead to ulcers and heart burns.

    Try to avoid these damaging habits to improve your digestive health.

    To Sum-up:

    Simple dietary and lifestyle modifications can help you to improve your digestive health. Eating a balanced diet packed with nutrients such as fresh fruits, vegetables, whole grains, healthy fat, and adequate fluids is the first move. Avoiding bad habits (smoking, alcohol, excess caffeine, tobacco) and practicing good habits (exercise, meditation, yoga) can help in improving digestive health.

    Health & Wellness, Skin Care

    Best Anti-Aging Tips of All Time

    Anti-aging Tips

    After some age, you may notice some signs of aging, such as fine lines and wrinkles. Every day you are busy with habits that can make your skin and overall health suffer, aging us in the process. From the food you intake to how you wash your face will change your skin.

    Is it essential to maintain your skin? Of course, yes, no matter your current age, you can start feeling more confident and energetic today. Let us see some essential Anti-Aging tips for your skin:

    Take some vitamin A to your routine

    One of the best ways to turn back the clock is to make topical retinoids part of your skincare arsenal. You can use retinol cream at home itself. Retinol contains vitamin A which helps to cure fine lines, uneven skin tone, dark spots, and texturized skin.

    Some dermatologists recommend that taking vitamin A stops the aging process before it starts. Always take prescribed retinoids to maintain good skin health and prevent photo-aging.

    Maintain body weight

    Always try to maintain your body weight. If you allow yourself to gain little pounds of weight, you may find yourself looking older than you are. Weight gain is also considered to be aging in several areas. The fat in the chin significantly changes your face look. So eat healthily and keep your body fit. 

    Avoid the sugary stuff

    avoid sugar for Best Anti-Aging

    Sugar does not just decay your teeth. It’s also a significant contributor to the loss of firmness in your skin, which can age you slowly. You need to take plenty of proteins and vegetables and avoid sugar.

    Poor diet and rich sugar items may cause wrinkles in your skin and loss of collagen and elastin. Where collagen provides structure and elasticity gives stretchiness to your skin. So take sugar in small amounts and focus more on leading a healthy lifestyle and eating an overall balanced diet. 

    Hydrate yourself

    hydrate your body

    You drank plenty of water throughout the day, keeping your skin healthy and youthful. Try sipping water throughout the day and never letting yourself feel thirsty is a good habit. Having water depends upon your body size and the activity you do.

    Drinking a small amount of water will cause wrinkles and create more dryness and dullness. Sipping more water is the key to keeping your face free from wrinkles.

    Stick to a sleep schedule

    Stick to a sleep schedule

    Insufficient sleep seriously risks your health condition, from depression to cardiovascular diseases. While you are sleeping, your bodies are repairing and detoxifying, and your hormones are being balanced. Inadequate sleep can cause eye puffiness and dryness.

    Sleeping on one side may cause wrinkles on that side alone. Always choose a back sleep pose that will cure back and neck pain. So take deep sleep, which helps your skin glow and body act.

    Protect your skin with proper clothing

    Protect your skin with proper clothing

    The excellent offense is the best defense for staving off wrinkles. Getting sufficient sun protection is one of the best things you can do for your skin when slowing down the aging process. You can wear sunscreen, or some clothes and hats are essential to protect your skin. 

    Make workout priority

    Make workout priority for anti-aging

    As you all know, the importance of workout. You can keep your body fit with the help of exercise or activities. Is it essential to take a shower after workouts? Of course, washing your face after workouts will keep you away from dead skin and other gems set into the pores, making them look more prominent, which is a sure sign of aging. So wash your face when after sweating heavily while working or exercising.

    Stay positive 

    stay positive for health anti-aging

    As you know that negative thoughts can completely take over your life, making you feel super down. Always see your life with good views that will help you to live longer. When the bad things hit you, you need the ability to shrug your shoulder and move on. Anti-aging tips will guide you to a good level.

    Start from the inside out

    start from inside out anti-aging tips

    Anti-aging creams can be helpful to your skin and give a glow. If you need a meaningful change in the health and appearance of your skin, that starts with your food and working towards it. Some people use some creams to look younger, and they never age. You need to go the whole way and heal from the inside of the body by eating a healthy diet.

    Say no to tanning

    tanning anti-aging-tips

    The golden glow in your skin wont is last long. If you’re trying to turn back the hands of time, tanning is a serious no. In such a case, you can use a sunless tanner. 

    Skin ages prematurely each time when you get a tan. Get healthy and stay that way starting today with the best anti-aging tips.

    Increase omega intake

    Increase omega intake for anti-aging

    Fatty fish are rich in omega. Omega can help your skin turn over a new leaf, leaving you looking younger. Omega fat is rich in fish, fish oil, flax seed, chia seeds, and walnuts.

    Omega is the main component of cell membranes; your body needs them to renew your skin cells. Most people try a low-fat diet that misses these healthy fats and thus results in dry, flaky, or inflamed skin. The help of omega fat will fix your health and feeling better in an instant.

    Add antioxidant intake for

    antioxidants for anti-aging

    Bulking up on antioxidants, whether through fresh fruits or vegetables, can make your skin healthier and more resilient and thus make your skin look younger. Adding antioxidants to your daily diet will promote skin elasticity and hydration. Some people use products that in super-antioxidant, which support skin health.

    Researchers say that extract from French maritime pine bark helps to reduce the appearance of fine lines on your face and promotes skin hydration. This is by encouraging the body’s natural production of collagen and hyaluronic acid.

    Go for nuts

    nuts for anti-aging

    Instead of taking fatty fish, you can intake nuts rich in omega. If you are a vegetarian, it’s an excellent choice to add walnuts as your protein. The protein in the walnut helps improve your skin’s elasticity and boost collagen production. Make healthy protein a priority in your diet by adding walnuts to your shopping list.

    Refer here for Health Benefits of soaked peanuts

    Avoid steamy shower

    Avoid steamy shower for anti-aging-tips

    Sometimes heat shower may be relaxing, but it could damage your skin and thus will make you look older in the process. Instead, take a regular shower to keep your skin moist, and your skin can be free from dryness.

    Opt for oil-based products

    Opt for oil-based products anti-aging tips

    You don’t have to be afraid of healthy oil in your food. In case, oil-based products can reduce your skin damage. The oil in the food penetrates deeply into the skin and hydrates beautifully without leaving a greasy feel. Look for oils rich in vitamin E and pro-vitamin b5 to hydrate and lock the moisture in the skin. 

    Manage your stress 

    stress and depression

    Enjoy stress-free life as often as possible can keep your skin more youthful. Doing some workouts, meditation, and getting enough sleep can help you live a stress-free life.

    If you are stressed, your body will release specific stress hormones, which affect your body. These hormones directly increase inflammation and reduce your body’s ability to repair the damage. Excess inflammation can disturb the collagen, which results in skin damage. Follow anti-aging tips to reduce stress and feel better to live a long life. 

    Use a gentle cleanser

    gentle cleanser

    Cleansing a face is a good way of protecting your skin. If you often wash your face will speed up the aging process. One of the most common mistakes you make is using too harsh a soap for your skin. Always try to use the mildest cleanser to protect your skin from aging.

    Don’t fear fat

    healthy fat for anti-aging

    The old generations skimped on dietary fat whenever possible. New research suggests that eating healthy fat can improve cardiovascular health, boost blood circulation, and thus keep your skin young. Eating a lot of healthy fat is essential for the skin. Every time you can affect your skin by eating unhealthy fats.

    One of the first changes you need to make is to change your diet, especially to make healthy fat. This will surely make some improvements in your skin tone. So it would help if you took healthy fat in every meal to look younger and more beneficial, as in anti-aging tips.

    Don’t pick your skin

    Don’t pick your skin anti-aging tips

    An important thing you should avoid is picking at your skin. Choosing your skin will give you dark marks and scars, making you older. Instead, prevent your hand and let them come out on their own or use some natural products to eliminate them. Pulling at your skin can cause damage, irritation, scars, and even wrinkles.

    Take some honey

    take some honey anti-aging tips

    Having sweets does not do any favor for your skin. Consuming honey will help to plump your skin and maintain your ageless look. Honey also helps draw water from the mineral tissues to the skin’s surface, keeping it moisturized, supple, and flake-free.  

    Consider your gut health

    gut health

    Your skin tissues are seated deeper. Getting your gut health is the critical step toward younger skin. You know that maintaining a proper diet improves digestion and restores healthy gut bacteria, enhancing the skin naturally. Whip the gut into shape and enjoy a more youthful life. 

    Avoid inflammation in its track

    skin inflammation

    Inflammation is the main reason that damages the skin. The best way to keep your skin healthier is to reduce the inflammation in the dermis. This reduces blood flow in the dermis and disturbs the elasticity and collagen. 

    Use a humidifier

    Use a humidifier for anti-aging

    The humidifier is used in the treatment of the common cold. Humidifiers also come to keep your skin hydrated and radiant. Using the humidifier will be helpful to the inside and outside of the body. Some dermatologists recommend that people use a humidifier as part of their skincare and improve their overall health routine each year before winter. 

    Intake vitamin C

    vitamin c intake

    Vitamin C is rich in orange and lemon. Vitamin C is also essential to collagen, giving your skin structure. Eating a lot of citrus fruits, which are rich in vitamin C will make the collagen to create new skin scaffolding. 

    Protect your neck

    protect your neck skin from aging

    It’s not only essential to look at your face but also to take care of your body. Use some sunscreen or moisturizer to protect your body. The thinner skin on the neck and chest tends to age faster than the skin on the face. You can make yourself look older when you do not care about your skin.  

    Don’t forget your lips

    avoid wrinkly lips

    Often you can apply sunscreen to your face but also forget a part of your face that can give away your age in an instant is your lips. To avoid wrinkly lips, apply lip balm with an SPF rating of at least 30. To make your lips look better, apply lip balm every two hours.

    Don’t believe the hype

    commercial advertisement

    Some commercial advertisements and pretty packages can fool you by thinking that the cream is a miracle anti-aging tip. Some product gives super result and also helps the skin to shine. In contrast, other products can cause severe damage to your skin. Before applying any cream, take some time for the trial to produce your skin.

    Try microneedling

    microneedling for anti-aging

    Microneedling is a pain-free treatment that increases your skin’s natural collagen production, filling fine lines and acne scarring.

    Add turmeric to your recipes

    turmeric

    Adding turmeric to your recipes can heal the fine lines and wrinkles in your skin. Turmeric can act as internal and external inflammation.

    Steer clear of coconut oil 

    Steer clear of coconut oil 

    Most people use coconut oil as a moisturizing agent, which may speed up aging. Coconut oil is attracted to water and loves water, known as hydrophilic. However, coconut oil pulls the water from your skin, pushing you to look older. Make sure to follow anti-aging tips to look younger.

    Final thoughts on anti-aging tips

    ANTI-AGING TIPS

    It is essential to look younger and healthier. Certain creams can damage your skin, and it is necessary to consult with your doctor before using some products. The above-listed tips are helpful for you to look younger.

    All About Health and Wellness

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