ADEQUATE SLEEP

WE ALL LOVE SLEEPING BUT ALWAYS THINK HOW MUCH SLEEP IS ADEQUATE...SO LETS CHECK IT OUT

SLEEP

ADEQUATE SLEEP

1-3 YEARS OLD                             12-14 HOURS

3-5 YEARS OLD                            11-13 HOURS

5-12 YEARS OLD                        10-11 HOURS

12-18 YEARS OLD                     8.5-10 HOURS

ABOVE 18 YEARS                 8 HOURS      

HOW TO GET BEAUTIFUL AND GLOWING SKIN

How Water Benefits Your Skin

Few things are as good as water for keeping your skin in shape.

Water keeps skin hydrated, reducing the look of fine lines and wrinkles. It helps cells take up nutrients and purge toxins. And water improves circulation and blood flow, keeping your skin glowing.

Selenium for Your Skin

Selenium is a trace mineral that may help protect skin cells from free radical damage. It may also play a role in skin cancer prevention.

Excellent sources of selenium include Brazil nuts, button mushrooms and whole-wheat pasta
CoQ10: Coenzyme Q10

CoQ10 is a powerful antioxidant made naturally in your body. However, its production decreases with aging. CoQ10 protects skin and other body cells from the damage caused by free radicals. It's also involved in energy production and basic functioning of cells. Low levels of this antioxidant are found in many age-related illnesses. When used topically, it is reported to improve the appearance of wrinkles and the signs of aging.
Rich sources of CoQ10 include fish (such as salmon and tuna), poultry, organ meats (such as liver), and whole grains.

Antioxidants for Healthy CellsAntioxidants prevent or slow the damage done to cells by free radicals. This damage contributes to signs of aging, such as wrinkles and dry skin.
Antioxidants can be found in all kinds of foods, especially colorful fruits and vegetables such as berries, tomatoes, apricots, beets, squash, spinach, sweet potato, tangerines, peppers, and beans

Vitamin A for Skin Repair
Want to steer clear of dry, flaky skin? Grab an orange, a carrot,and papaya. These fruits and vegetables are loaded with vitamin A. Applying vitamin A to the skin appears to improve signs of aging, such as wrinkles. Topical and oral forms of vitamin A are common prescription treatments for acne and other skin conditions, including wrinkles. Other sources of vitamin A include leafy greens, eggs, and low-fat dairy
Vitamin C: Power Over the sun

Vitamin C helps protect skin from the sun. It also helps undo damage done by free radicals, which destroy skin-firming fibers such as collagen and elastin.

Excellent sources of vitamin C include red bell peppers,guava, indian gooseberry(amla) citrus fruits, papaya, kiwi, broccoli, greens, and brussels sprouts.

Vitamin E is another antioxidant that may help shield your skin from damage done by the sun. Vitamin E is also an anti-inflammatory and immunity enhancer.

Vitamin E is found in vegetable oils, nuts, seeds, olives, spinach, asparagus, olives, and leafy greens in small amounts.

Essential Fatty Acids for Your Skin

Essential fatty acids such as omega-3s and omega-6s help produce your skin's natural oil barrier, keeping dry skin and blemishes at bay. EFAs are necessary fats that help leave skin smoother and younger-looking.

Good sources of essential fatty acids include olive and canola oils, flax, walnuts, and coldwater fish such as salmon, sardines, and mackerel
Healthy Oils for Healthy Skin

Some oils pack more than essential fatty acids. Good-quality oils like extra virgin olive oil and cold- or expeller-pressed oil are more simply processed than many commercial oils, and so they may help retain more skin-boosting nutrients.
These oils may also help lubricate skin and keep it looking and feeling healthy

Green Tea: Antioxidant Powerhouse

Green tea may be the closest thing to a magic elixir that nature can offer for your skin. Green tea helps to stop inflammation, slow DNA damage, and can help prevent the sun from burning your skin

diabetes and depression

DIABETES AND DEPRESSION

These two diseases can relate to each other in some patients due to following reasons:

The rigors of managing diabetes can be stressful and lead to symptoms of depression.

Diabetes can cause complications and health problems that may worsen symptoms of depression.

Depression can lead to poor lifestyle decisions, such as unhealthy eating, less exercise, smoking and weight gain — all of which are risk factors for diabetes.

Depression affects your ability to perform tasks, communicate and think clearly. This can interfere with your ability to successfully manage diabetes.

Managing the two conditions together

Diabetes self-management programs. Diabetes programs that focus on behavior have been successful in helping people improve their metabolic control, increase fitness levels, and manage weight loss and other cardiovascular disease risk factors. They can also help improve your sense of well-being and quality of life.

Psychotherapy. Similarly, participants in psychotherapy, particularly cognitive behavioral therapy, have reported improvements in depression, which has resulted in better diabetes management.

Medications and lifestyle changes. Medications — for both diabetes and depression — and lifestyle changes, including different types of therapy coupled with regular exercise, can improve both conditions
.
If you have diabetes, watch for signs and symptoms of depression, such as loss of interest in normal activities, feelings of sadness or hopelessness, and unexplained physical problems like back pain or headaches.

If you think you might be depressed, seek help right away. Your doctor or diabetes educator can refer you to a mental health professional.

 

Silent stroke-. A killer

Silent stroke-most of us do not know about that...but its a killer

Have you had a stroke? How could you tell?

A stroke is a sudden stop of blood supply to part of the brain. Some people have strokes without ever knowing it. These so-called silent strokes either have no easy-to-recognize symptoms, or you don’t remember them. But they do cause permanent damage in your brain.

If you've had more than one silent stroke, you may have thinking and memory problems. They can also lead to more severe strokes.

Detecting a Silent Stroke

If you have a silent stroke, you probably won’t know it, unless you happen to have a brain scan and the damage shows up. You may have slight memory problems or a little difficulty getting around. A doctor may be able to see signs of silent strokes without testing.

Different From TIA

Like most regular strokes, silent strokes are caused by blood clots in the brain that don't dissolve. 

Warning strokes, known as TIAs, or transient ischemic attacks, are caused by blood clots that dissolve on their own in 5 minutes or less. Unlike silent strokes, they don't permanently damage the brain. 

some of these typical stroke symptoms:

One side of the face drooping or feeling numb
Weakness or numbness in one arm or leg
Slurred or hard-to-understand speech
Difficulty understanding speech
Sudden confusion
Sudden loss of balance or coordination
Sudden severe headaches

Silent Strokes More Common Than You'd Expect

A study of middle-aged people with no apparent signs of stroke found that about 10% had brain damage from one.

High blood pressure and irregular heartbeat raise your risk. 

The damage that occurs is permanent, but therapy might help you regain functions that may have weakened, using other parts of your brain.

Prevent Strokes With Good Habits

These healthy habits can help you lower your risk of both stroke and heart disease:

Monitor and control your blood pressure.
Monitor and control your cholesterol.
Keep your blood sugar under control.
If you smoke, quit.
Eat a healthy diet that includes plenty of fresh fruits, vegetables, and whole grains. Cut back on fat, salt, and sugar.
Get regular exercise.
Keep a healthy weight.

Recommendations for persons suffering from high uric acid

Recommended Foods: 

1. Fresh cherries, strawberries, blueberries and other red-blue berries 
2. Bananas 
3. Celery
4. Tomatoes
5. Vegetables including cabbage and parsley
6. Foods high in bromelain (pineapple)
7. Foods high in vitamin C
(red cabbage, red bell peppers, tangerines, oranges, potatoes)
8. Low-fat dairy products
9. Complex carbohydrates (breads, cereals)
10. Chocolate, cocoa
11. Coffee, tea

hypertension

General guidelines for controlling Blood pressure:

. Limit salt intake.consume 1 tsp. of salt everyday.

. Reduce total fat intake to not more than 3-4 teaspoons a day. Use mixture of oils like mustard oil, sesame oil, olive oil, etc..

. Reduce animal fat intake. Fish fat is beneficial and should be included 2-3 times/ wk. 

. Replace 1tsp of oil with 25gms of nuts.

. Include foods rich in low fat dairy include yogurt, soy milk, skim milk.

. Use variety of seasonal fruits and vegetables. Include 6-9 servings of these in the daily diet. 1 serving is equal to half a cup. 

. Moderate intake of caffeine to not more than 2-3 cups of tea /coffee a day.

. If you drink, limit alcohol intake to not more than 60 ml per day.

.Include coconut water in your diet as it contains potassium...

. Include soy, nuts, mustard seeds, flaxseeds, fenugreek Seeds (methre) in the diet.

. Avoid packed and preserved foods.

For personal diet chart kindly consult online at my website
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