Loving Your Liver

Loving Your Liver 

Loving your liver is pretty easy when you know how. Here are our top 12 tips you can follow every day for good liver health. 

1.  Maintain a healthy weight:  Measure your middle and keep it at a healthy circumference. Men should maintain a waist of less than 102 cm and women, less than 88 cm. Exercising and eating a diet that’s low in fat and high in fiber, vitamins, antioxidants and minerals will help you maintain a healthy weight and liver.

2. Avoid fad diets: Avoid any products that promise large amounts of weight loss in an unrealistically short period of time. These diets are usually lacking in essential nutrients and are not beneficial. Aim to lose weight at a healthy rate of ½ -1 kg per week. Liver cleansing and detox diets should also be avoided.

3. Drink alcohol in moderation Sensible consumption of alcohol is critical to your health. While alcoholism is more common among men, women are more susceptible to the adverse effects of alcohol on the liver. In fact, it takes as little as 20 grams of alcohol daily (only two standard drinks) for women to develop liver problems.

4. Quit smoking It’s been proven that smoking cigarettes is linked to the development of liver cancer. Smoking can also enhance the toxic effects that some medications (such as Paracetamol) have on the liver.

5. Take care with tattoos and piercings If you’re keen to get a tattoo or a piercing, take extra care to find an establishment that is clean and adheres to meticulous sterilization practices. Understand what makes your liver so important, try our liver-loving recipes, read more diet tips and make sure you get plenty of exercise.

                       

Diet which keeps your Liver healthy 

1. Almonds Almonds are the nuts. Jam-packed with fiber, riboflavin, magnesium and iron, they also have more calcium than any other nut.

2.  Oats Oats have a high soluble fiber content, a low glycaemic index and they are a whole grain, which means they contain many essential vitamins and minerals. So, a regular dose of oats in your diet may help lower cholesterol levels, reduce heart disease risk and prevent Type 2 diabetes.

3.  Soybeans Soy is a top quality protein that has no cholesterol or animal fat. It’s low in saturated fat, high in fibre and is known to reduce the risk of heart disease and stroke, may help prevent osteoporosis, alleviate those hot flushes during menopause and may even help protect against breast, prostate and bowel cancer.

4. Tea Put the kettle on and make yourself a nice cup of green or black tea. Brimming with antioxidants, a cuppa can help protect your body’s cells against damage and mutation. Green tea also packs ECGC – a powerful antioxidant that may inhibit the growth of cancer cells, while black tea can boost the immune system, lower the risk of stroke and may help prevent osteoporosis.

Prevent The Uric Acid To En gulp Your Maturity

These foods will help you keep uric acid at normal levels 

                                       


High levels of uric acid in the bloodstream, also known as hyperglycemia, can come about as a result of either an increase in the production of uric acid in the body or a decreased excretion of it through the kidneys.  Factors that can help contribute to high uric acid levels include a diet high in purines, excess alcohol consumption, obesity, renal insufficiency, genetics, under active thyroid, and diabetes. There are some tips and natural remedies that will help reduce and control your uric acid levels, and 8 of these can be found below.


                                                      

1. Apple Cider Vinegar

As a natural cleanser and detoxifier, apple cider vinegar can help remove uric acid from the body. Furthermore, it helps to restore the alkaline acid balance in the body and provides anti-inflammatory and antioxidant benefits.

2. Lemon Juice

Squeeze the juice of a lemon into a glass of warm water, and drink it in the morning on an empty stomach. Continue to do this for a few weeks. Its vitamin C content helps to decrease uric acid levels. You can also take vitamin C supplements, but consult your doctor first so that they can give you the proper dosage.

3. Cherries

Cherries and other dark berries contain chemicals that help to reduce uric acid levels. Furthermore, purple and blue-colored berries contain flavonoids that help lower uric acid and reduce inflammation and stiffness. Eat half a cup of cherries each day for a few weeks.  Add blueberries, strawberries, tomatoes, bell peppers, and other vitamin C and antioxidant-rich fruits and vegetables to your diet.

4. Baking Soda

Baking soda is very efficient at lowering uric acid levels and reducing gout pain. It helps to maintain the natural alkaline balance in the body, and makes uric acid more soluble and easier to flush out of the kidneys. Mix half a teaspoon of baking soda in a glass of water. Drink up to four glasses of this a day for two weeks. You can drink it every 2-4 hours.


                                         

5. Water

Drinking a lot of water helps to optimize uric acid filtering. It helps to dilute the uric acid and stimulates the kidneys to eliminate excess amounts through urine. Furthermore, drinking enough water can reduce the risk of recurrent gout attacks.  Drink at least 8-10 glasses of water each day. Include more water-rich fruits and vegetables in your diet. 

6. High-fiber Foods and Starchy Carbohydrates

Foods that are high in dietary fiber help lower uric acid levels by absorbing it, and then eliminating it from the body. Starchy carbohydrates are also safe to eat as they contain only small amounts of purine.  Whole grains, pears, apples, oranges, and strawberries are some good examples of high-fiber foods that you should incorporate into your diet.  Starchy carbohydrates are foods such as rice, whole grain pasta, potato, bananas, oats, and quinoa. 

7. Dairy Products 

Low-fat milk and other dairy products have been associated with lower plasma urate concentrations and a reduced risk of gout. Skimmed milk, for example, contains orotic acid that decreases the re-absorption of uric acid, and promotes its removal from the body through the kidneys.  Drink 1-5 cups of skimmed milk a day.  Include low-fat yogurt and other dairy products in your diet. 

8. Wheat grass Juice

Wheat grass helps to restore alkalinity in the blood. Furthermore, it’s rich in vitamin C, chlorophyll, and phytochemicals that help to promote detoxification. It’s also a very good source of protein and amino acids as alternative to eating animal protein. Each day, mix two tablespoons of wheat grass juice with a squeeze of lemon juice until your uric acid levels come down.

                                    

Eat Green For Better Colors

Health Benefits of Fruit and Vegetables 

•  Vegetables and fruits are an important part of a healthy diet, and variety is as important as quantity. 

•  No single fruit or vegetable provides all of the nutrients you need to be healthy. Eat plenty every day. 

                                                   

A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.

At least nine different families of fruits and vegetables exist, each with potentially hundreds of different plant compounds that are beneficial to health. Eat a variety of types and colors of produce in order to give your body the mix of nutrients it needs. This not only ensures a greater diversity of beneficial plant chemicals but also creates eye-appealing meals.


                                            

Tips to eat more vegetables and fruits each day 


1. Keep fruit where you can see it. Place several ready-to-eat washed whole fruits in a bowl or store chopped colorful fruits in a glass bowl in the refrigerator to tempt a sweet tooth.

2. Explore the produce aisle and choose something new. Variety and color are key to a healthy diet. On most days, try to get at least one serving from each of the following categories: dark green leafy vegetables; yellow or orange fruits and vegetables; red fruits and vegetables; legumes (beans) an and citrus fruits.

3. Skip the potatoes. Choose other vegetables that are packed with different nutrients and more slowly digested carbohydrates.

4. Make it a meal. Try cooking new recipes that include more vegetables. Salads, soups, and stir-fries are just a few ideas for increasing the number of tasty vegetables in your meals.

                                        


Different Ways of Consuming Vegetables 

Salads are a fresh and healthy way to enjoy your greens, but be mindful about the amount of dressing you use, and aim for the non-fat or low-fat variety. It is interesting, however, to note that oil-soluble vitamins such as carotenoids and Vitamin K are best absorbed with some dietary fat. A few drops of olive oil or canola oil in your salad will therefore aid in your body’s absorption of these nutrients, as well as make it taste better.

Besides eating vegetables raw, cooking your veggies can also bring on added benefits. Studies have shown that the process of cooking helps to break down tough outer layers and the cellular structure of many vegetables, making it easier for your body to absorb the nutrients.

As a rule of thumb, the lesser the exposure to high heat and water, the better for veggies to retain their nutrients. Microwaving, steaming and sautéing are generally safe bets for cooking your vegetables. Blanching (placing your vegetables into boiling water briefly) is another good option. Remember not to boil your vegetables for too long as water soluble vitamins such as Vitamin C, B1 and folate can leach into the water. The exception to this rule is carrots, which display increased levels of beta carotene after boiling.

Healthy Heart For Healthy People

5 Things to Do Daily to Keep Your Heart Healthy 

1. Eat healthy fats, NOT trans fats:

We need fats in our diet, including saturated and polyunsaturated and unsaturated fats. One fat we don’t need is trans fat, which is known to increase your risk of developing heart disease or having a stroke over a lifetime. This is because trans fat clogs your arteries by raising your bad cholesterol levels (LDL) and lowering your good cholesterol levels (HDL). By cutting them from your diet, you improve the blood flow throughout your body. So, what are trans fats? They are industry-produced fats often used in packaged baked goods, snack foods, margarines and fried fast foods to add flavor and texture.

2.  Practice good dental hygiene, especially flossing your teeth daily:

Dental health is a good indication of overall health, including your heart, because those who have periodontal (gum) disease often have the same risk factors for heart disease. Studies continue on this issue, but many have shown that bacteria in the mouth involved in the development of gum disease can move into the bloodstream and cause an elevation in C-reactive protein, a marker for inflammation in the blood vessels. These changes may in turn, increase your risk of heart disease and stroke.

                                    

3.  Get enough sleep:

Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. One study looking at 3,000 adults over the age of 45 found that those who slept fewer than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.

4.  Don’t sit for too long at one time:

In recent years, research has suggested that staying seated for long periods of time is bad for your health no matter how much exercise you do. This is bad news for the many people who sit at sedentary jobs all day. When looking at the combined results of several observational studies that included nearly 800,000 people, researchers found that in those who sat the most, there was an associated 147 percent increase in cardiovascular events and a 90 percent increase in death caused by these events. In addition, sitting for long periods of time (especially when traveling) increases your risk of deep vein throm (a blood clot).


                                                   
5.   Avoid secondhand smoke like the plague: 

Studies show that the risk of developing heart disease is about 25 to 30 percent higher for people who are exposed to secondhand smoke at home or work. According to the American Heart Association, exposure to tobacco smoke contributes to about 34,000 premature heart disease deaths and 7,300 lung cancer deaths each year. And nonsmokers who have high blood pressure or high blood cholesterol have an even greater risk of developing heart disease when they’re exposed to secondhand smoke. This is because the chemicals emitted from cigarette smoke promote the development of plaque buildup in the arteries.

Sleep More To Stay Well

How Does Lack Of Sleep Affect Your Body 

                                               

If sleeping less than 6 hours a day is a common feature in your life, then you must complete reading this article right now. Lack of sleep can affect your body in more ways than you can imagine. Work. Online life. Family and friends. Our life gets too entangled in these elements that we forget to give our body ample rest in the form of adequate sleep. Here is how lack of sleep harms your body very silently: 

     1. The Weight Gain Pain
 

When you are sleep deprived, you invite obesity. It’s said that when your body receives less sleep, you tend to feel hungrier and hence eat more. This happens because of hormonal imbalance. The hormone that stimulates our hunger (ghrelin) increases while the chemical that helps in keeping our appetite in check (leptin) lowers. 

     2. The Diabetes Risk 

Keeping an eye on your diet and exercise are crucial for preventing diabetes. But little did you know that when you sleep less, your body’s ability to process the glucose in your bloodstream gets hampered. Thus, making you more susceptible to type 2 diabetes. 

      3. Skip Sleep Skip A Beat 

In the long run, sleeping less than 6 hours a day can increase your chances of getting a heart disease by 2 times. This happens because lack of sleep alters your heart rate and increases your blood pressure since your body is not relaxed.As high BP or hypertension is the number one reason for heart issues, not sleeping well is something you should refrain from. 

      4. Less Immunity, More Infections 

“Your immune system produces proteins called cytokines while you are asleep. These cytokines are required to produce antibodies that help prevent infections like common cold, etc.”, informs Dr. A. K. Singh, Uppal, Hyderabad. These elements also help in speeding your recovery from illnesses. But if you are sleep deprived, it means reduced levels of cytokines and hence you increase your risk of getting sick. 

       5. Less Sleep Less Sperms 

Sleep deprivation reduces your libido but as per studies, it can also lead to infertility. This is more common among men. The chances of a low sperm count are more likely if you don’t get a good night’s sleep for at least 6 hours. So it’s not only the quantity of sleep that matters but also the quality. Nothing is more important than your health. No work or party is worth your good night’s sleep. So choose to snooze beyond forty winks before your health sinks. If you have any problems in getting a sound sleep you might need medical help. Happy Sleeping! 

Keep Your Skin Away From Contagious

What Are The Skin Diseases That Are Contagious

                                    

Most of us must have experienced problems with the skin such as rashes, itches, burns, ooze or a sting. Not all skin problems are serious. Some of the skin problems may be caused by infections that may be contagious. When such skin diseases occur, it is important to consult with a skin specialist or visit a skin clinic immediately. 

                                               

Scabies

Scabies is an itchy rash that is found between the fingers, on the knees and buttocks, or near the waist and belly button. It may take the form of blistery bumps and can be transmitted from one person to the other. It is caused by a mite named Sarcoptes scabei. Scabies usually spreads through physical contact or in crowded areas such as hospitals and nursing homes. A topical lotion or shampoo is prescribed for the treatment of scabies. Hot water should be used to wash the bedding and clothes of the patient, and they should be dried under a hot drier. People who come in contact with the affected person should be treated as well.

Athlete’s foot 

It is a fungal infection that causes unpleasant symptoms in the feet, such as an itching or burning sensation in the foot, or cracking and peeling of the skin. It usually spreads in public places like in a locker room, gyms or public shower etc. Toe-nails may turn thick and discolored, if the infection spreads to the toes. Normally, topical lotions and oral anti fungal medicines are prescribed for treating an athlete’s foot infection. Besides the treatment, the infected person should keep their toes dry after they take a shower. Other preventive steps include, wearing wide shoes, discarding old worn out shoes that have been used for exercising, avoiding putting on other’s shoes, wearing loose shoes such as flip-flops, water shoes or sandals in the public areas and avoiding barefoot walking.

Impetigo 

It is one of the most common skin infections observed mostly in kids aged 2 to 5. This is a relatively mild infection and can be treated with a topical antibiotic. For serious cases, oral antibiotics may be prescribed. 

                                

Ringworm 

It appears as a red, scaly and itchy rash that looks like a ring. Similar to fungal infections, ring worms are also contaminated in public places such as in a locker room. It usually spreads through the feet. Sources of contamination may include sharing towel of an infected person, using gym equipment that has been used by an infected person and has not been cleaned. Ring worms may also be spread from pets. Ring worms are usually treated with lotions or oral anti fungal. 

Jock Itch 

Usually observed among teenage boys or young men, it is an infection that infects the upper region of the thighs beside the scrotum, which causes red and itchy lesions. Men involved in sports who need to wear athletic equipment regularly tend to develop this infection. Jock itch can be spread through a skin-to-skin contact or unwashed clothes. Thus these are some of the skin diseases that you need to be aware of and if you are experiencing any problem with your skin and not sure about an appropriate skin treatment, you may visit a skin clinic and consult with a skin specialist.

Stay With A Healthy Skin In Marshy Clocks

How Does Monsoon Affect Your Skin 

Every coin has two sides and so does monsoon. On one hand, it brings the joy of rains. On the other hand, it also brings an array of bacterial and fungal skin infections. Continue reading to know how the rainy season leads to skin issues and all the tips for skin care during monsoon. 


During monsoon, our skin keeps fluctuating from being oily to dry because of the drastic changes in the humidity levels in the atmosphere. When it becomes too humid and stuffy, your skin becomes prone to excessive oil and sweat. If you don’t wash your face 3 to 4 times a day, the oil in the pores become a perfect magnet attracting dust, dirt and bacteria present in the air. What happens then? An outbreak of blackheads, whiteheads and pimples is what follows. That’s why people with oily skin should be more careful. 

                                        


Ironically, monsoon is also the time when the skin tends to get dry on account of dehydration because a lot of water content is lost due to excessive sweating. People who suffer from hyperhidrosis (excessive sweating) should be more alert to avoid body odour. Drink at least 7 to 8 glasses of water to keep yourself hydrated and your skin free from flaky dryness. But this doesn’t mean that getting wet in the rain is beneficial for the skin. On the contrary it can harm your skin. 

                                 


Since humidity encourages the growth of the various bacteria and fungi, getting drenched in the rain often or wearing wet clothes and shoes for a long time can lead to the same bacteria and fungi growing on your skin.