Healthcare

4 Superfoods that can boost immunity

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You have heard countless times about superfoods, and we think it’s worth getting to know some of them.

 

What are Superfoods?

Some foods due to their heavy amount of raw nutrition, low-calorie content and high antioxidant activity are health promoting. Since they are loaded with immunity building supplements, they may be fighting disease, delaying the ageing process, promoting cardiovascular health, beneficial in weight loss etc.

 

Slice Of Health introduces you to four Superfoods that will give you a health boost.

1.Chia Seeds-

 

Chia means ‘strength’ in the Mayan language. Chia seeds are one of the most popular superfoods for many good reasons. They are virtually tasteless, easy-to-digest (when prepared properly), super nutrient dense, and full of energy-boosting power. Chia has also nicknamed “runners’ food” because runners used chia seeds as fuel to run long distances. Did you know that just 1 spoonful of chia could sustain them for 24 hours?

Chia seeds (salvia hispanica). Chia seeds benefits include promoting healthy skin, reducing signs of aging, supporting the heart and digestive system.

 

 

2.Turmeric

This dark yellow powder is referred to as potentially the most powerful plant on the planet in its power to fight and reverse disease. Liver issues, skin conditions, cholesterol regulation, and mood stabilization can also all be cured by the power of turmeric.

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3.Moringa

Moringa tree leaves, also known as  ‘Drumstick tree leaves’ have various healing properties, health benefits. Back in the day, this miracle tree used to treat a variety of ailments including: edema, swelling, stomach disorders, diabetes, asthma, arthritis, epilepsy, thyroid disorder, anaemia and sickle cell disease, and bacterial, fungal, viral, and parasitic infections.

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4.Spirulina

Blue-green algae, known as spirulina, is truly the earth’s biological gift to vitamin supplement takers everywhere.

Spirulina is packed with protein, fuels our metabolism as well as promotes heart and hair health. Antioxidants are also important for anti-ageing effects. So think of the glowing, young looking skin you’ll get as a result of taking spirulina, as a bonus.

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4 Foods that lower blood pressure naturally!

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Did you know that one in three Indian adults suffer from high blood pressure?  World Health Statistics 2012 report shows that in India, 23.10% of men and 22.60% of women above 25 years are likely to experience hypertension.

Most risk factors for high blood pressure are out of your control, such as age, family history and gender. But there is one factor you can control- your diet.

 

Read on to learn which foods can help you fight high blood pressure.

 

Tomato

Tomato paste, juice, and sauce deliver the most lycopene, an antioxidant that has long been studied for its heart health benefits, including reducing inflammation and possibly lowering blood pressure, improving blood flow.

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Sweet Potatoes

One medium sweet potato contains 11 percent of the daily recommended amount of potassium. The lack of potassium leads to high blood pressure.

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Berries

A research found that strawberries and blueberries three days per week had a 32 percent reduced risk of heart attack as they contain powerful antioxidant anthocyanins.

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Virgin Olive Oil

Four tablespoons of extra-virgin olive oil per day for a year had much better HDL function, meaning better plaque removal and more relaxed blood vessels.

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The bottom line

Making healthy eating diets is the most effective guideline when it comes to fighting high blood pressure. Through a heart-healthy diet, you can reduce your risks for hypertension, promote good health and make yourself stress-free.

 

https://timesofindia.indiatimes.com/life-style/health-fitness/health-news/All-you-need-to-know-about-hypertension/articleshow/35617449.cms

https://www.healthline.com/health/foods-good-for-high-blood-pressure#takeaway

How Can Exercise Reduce The Risk of Heart Failure In Men?

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If you want to live longer, exercising is a great way to improve your heart health. Regular, aerobic exercises are one of the best things you can do. Walking, biking and swimming are also the best workouts for your heart. Read this blog for tips that will help you enhance your cardiovascular health.

 

What type of exercises can I do for a healthy heart?

Any exercise that makes your heart beat a bit faster counts. Fortunately there are some exercises that can keep your arteries clear. We have listed down a few for you:

 

  1. Walking- It is a great exercise for a healthy heart. It is enjoyable, safe, inexpensive, and easy- going to fit into anyone’s busy day.
  2. Biking- The pedalling motion of the large muscles in your legs is a fantastic aerobic exercise for your heart. Either a road bike or a stationary bike will work for this exercise routine.
  3. Swimming-  Two and a half hours of swimming a week will give you all the heart health benefits you need. It can also be beneficial if you’re starting out to shed some kilos.
  4. Tai Chi-  Also known as ‘ moving meditation,’ Tai chi is an ancient Chinese form of exercise based on the martial arts. It uses slow rhythmic body movements combined with deep breathing and concentration.content-brunette-in-white-doing-tai-chi_13339-97234

 

How often and how long should I exercise?

It is recommended that one does at least 75 minutes of vigorous-intensity activity per week or at least 150 minutes of moderate-intensity activity per week.

Researchers found getting the recommended amount of exercise over a span of six years during your middle-age may cut the risk of heart failure.

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How hard should I work out?

Consult with your doctor on the intensity of your exercise. It’s much better to start out easy and work up to more challenging workouts. You can discuss the best exercises for you and what your target heart rate should be during activity.

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How can I find my ideal heart rate?

To get the heart health benefit from any exercise, aim to reach between 50 and 80 percent of your maximum heart rate. To find your maximum heart rate, subtract your age from 220.

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If you have been sedentary for most of your life, beginning to workout to maintain your activity levels may lower your heart risk. Take care of yourself, get active and exercise safely.

 

References:

https://www.everydayhealth.com/heart-health-pictures/great-heart-friendly-exercises.aspx#08

 

The ‘Sunshine Vitamin’ and its many benefits!

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Vitamin D, also known as the ‘Sunshine Vitamin’ is a unique vitamin your body can make from the sun.

The body produced naturally when exposed to sunlight. Despite the capability to get vitamin D from food and the sun, it is estimated that 40%-75% of people have a deficiency of Vitamin D.

 

Is Vitamin D really that important?

Vitamin D is an essential compound that promises great advantages to health, yet most adults fall short. Let’s look at a few advantages that Vitamin D provides:

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  • Cancer- It is estimated that cancer risks can be prevented by 75% by adequate consumption of vitamin D.
  • Calcium Levels – Vitamin D maintains calcium and phosphate levels in the blood and contributes to the bone development and bone strength.
  • Your Immune System – Ever heard of those “t-cells” that protect your body against germs and diseases? Vitamin D is vital in their creation and function.

 

How much Vitamin D does your body need?

 

The recommendations for adults up to age 69 rose to 600 IU/day, and to 800 IU/day for adults starting at age 70. Senior people need more vitamin D because as they age, their skin does not produce vitamin D efficiently.

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How to get enough Vitamin D?

 

 

  • Spend a safe amount of time in sun
  • Use a sunscreen for long sun exposure

 

  • Get blood levels of vitamin D tested
  • If necessary, use supplements . Make sure to consult with a doctor.

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References:

https://www.healthline.com/health/depression/benefits-sunlight#benefits

http://www.goodhealth.co.nz/health-articles/article/the-sunshine-vitamin-and-its-many-benefits

 

Does Water Expire?

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Did you know that your bottled water has an expiry date? Does this mean that water goes bad over time, and can become unsafe for drinking?

 

Well, not exactly. Stored properly, water has the potential to last indefinitely. However, different factors can affect certain attributes of water.

 

Exposure to Air

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Since water does not contain sugars or proteins, microbes do not consume it. However, exposure to air/dust does bring your water in contact with bacteria. Since commercially sold bottles of water contain small amounts of chlorine, exposure to bacteria will only be a problem after about a day or two.

 

The chemistry of water can also change slightly when exposed to air, as it absorbs CO2. The resulting chemical change causes the pH level of the water to reduce. This can change the taste of your water but is not necessarily harmful to you.

 

Exposure to Sunlight

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Even if you are storing water in a closed bottle, make sure you do so away from sunlight. Certain plastics release the hormone disruptor bisphenol A (BPA) when they come in contact with heat.

 

So next time you go pick up a bottle of water, don’t let the expiry date stress you out. Just make sure you store your water safely and stay hydrated!

How to Cope with Seasonal Affective Disorder (SAD)

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Sometimes, living in India, we take our sunshine and vitamin D for granted. We forget that most of our time is actually spent in the office during daylight hours, and we are probably not getting the amount of light exposure we need. In fact, exposure to the right kinds of light throughout the day is crucial for sleep patterns, energy and your overall health. A lack of it can even lead to a condition known as Seasonal Affective Disorder (SAD).

 

People are generally diagnosed with Seasonal Affective Disorder when they exhibit recurrent periods of depression that seem to coincide with seasonal weather patterns.

 

What causes SAD?

 

There are multiple factors that can influence the onset of Seasonal Affective Disorder in a person.

 

  • lack of light – this generally leads to vitamin D deficiency which is linked with SAD
  • genetics – people with family members with a history of SAD are more prone to have it
  • gender – women are 4 times more likely to have SAD than men
  • stress – though there is not a clear causality between the two, stress has been found to be linked with cases of SAD)portrait-of-happy-beautiful-happy-youngwoman-relaxing-in-park-joyful-female-model-breathing-fresh-air-outdoors-and-enjoying-smell-in-a-flower-spring-or-summer-garden-vintage-tone_1423-707

 

Natural Remedies for SAD

 

We don’t have much control over our genetics or gender, but we can do something to control our light exposure, monitor our vitamin levels, and maintain our stress levels.

 

Light Exposure – Make it a habit to spend time outside in the morning before work. Go for a walk or even just sit next to an open window in the house where you get ample sunlight.

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Vitamin Levels – Though sunlight is the main source of vitamin D in your body, some people have trouble processing it within their bodies. Consider taking a supplement, and discuss your options with a doctor. Vitamin B12 has also been linked to cases of depression, so eat foods that will help you meet your daily requirement (pastured eggs, shellfish, salmon, trout, etc.)

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Stress & Mental Health – Make it a habit of spending time with friends, exercising, and doing whatever it takes for you to relax. If you’re mentally fit, you can take on the world!

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So stay cool this summer, but make sure you stay happy as well! Depression is an extremely complicated topic, and should not be treated lightly. If you or anyone you know exhibits signs of depression, take the time to consult a doctor and find out what you can do to help.

Natural Ways to Get Rid of Blackheads

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Blackheads, also known as clogged pores are made up of dead skin cells and are caused due to excess oil present on the skin. They are unsightly and we are sure that you would prefer not to have them! Luckily these natural DIY blackhead removal ideas can help you prevent blackheads without harming your facial skin.

 

  1. Consider the oil cleaning method as it is a great way to prevent blackheads. It keeps your skin moisturized throughout the day and doesn’t overcompensate with oil production.tray-with-natural-oils_1122-1513
  2. Splash your face with cold water 5-6 times a day. This helps close the pores so that dirt is less likely to get in there and cause blackheads.74aeffc725b08eabfb59c12152960f14
  3. Use raw, filtered honey on the area that is affected by blackheads. Honey’s unique antiseptic properties can help remove dead skin cells on the face.Honey-Mask1
  4. Beat or stir some egg white and apply it to your face. Soon after it feels tight and dry (about 10 minutes) gently rinse with warm water. It latches onto the dirt in the pores and pulls it out.egg-white_620x350_61518613128

 

These natural blackhead removal ideas will rid your skin of blackheads and reduce the oil, bacteria, and dead skin cells that cause them.

Bonus: You will Look good, feel good!

https://crunchybetty.com/remove-blackheads/

What your mother really wants for Mother’s day

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What are you getting your mom this Mother’s day? Jewelry? Flowers? Chocolate?

 

These are great go-to options, but how about we amp it up this year, and get our mothers something they really want and will cherish?

A Day Off –

There’s nothing your mother would like more than a day off from the usual ‘mom-routine’. Take over for the day, and make sure the house is clean & chores are taken care of. Cook your mom’s favourite meals, and let her take the day off to do some of her favourite things.

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Alone Time –

Even though you might want to spend the day with your mom, let’s try not to focus on ourselves for once! Mom’s spend so much time in loud, noisy and crowded environments, that they might want a day to themselves to relax. Send your mom to a spa, and make sure she gets pampered. She deserves it!

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Appreciation –

Mothers are incredibly selfless, and most of the time, they never expect anything in return. That’s why it is SO important to make sure your mother knows she is appreciated. Take the time to let your mother know how grateful you are for everything she does.

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Quality family time –

Spend some REAL time with your family. Put your phones away, play a board game, and have amazing food. Quality time is all it takes to make some unforgettable memories.

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So put a smile on your mother’s face this Mother’s Day with these simple gifts. After all, it’s the small stuff that counts!

 

6 Soft Foods to Eat After Having your Wisdom Tooth Removed

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Having your wisdom teeth removed is a painful process. As if the surgery is not enough to deal with, you end up being deprived of your favorite foods as well! Don’t worry, we’ve got your back. Here’s a list of delicious foods that are comfortable enough to eat, and makes sure you get all the essential nutrients you need to make a quick recovery.

1.Fruit & Yogurt Smoothies

Fruits are an essential part of your diet. They give you the energy you need to start off your day. Add some yogurt for a dose of protein, and you’re set with a healthy and delicious breakfast item!

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2.Creamy Vegetable Soup

Soup is the perfect comfort food. There’s nothing that a hot, buttery soup can’t fix. With options such as roasted carrot, butternut squash, and broccoli-cheese, you will get your requirement of vegetables for the day, and something to soothe your senses.

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3.Idli & Chutney

An Indian staple, idlis are one of the healthiest foods found across the world. Steamed idlis are a soft option, and can be paired with an assortment of chutneys – coconut, coriander, onion, peanut… the list is endless!

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Buttery Scrambled Eggs

Another breakfast favourite – scrambled eggs are a versatile dish. They can be cooked to a creamy, soft consistency, making them perfect for your post-surgery trauma. Add an extra dollop of butter for added happiness!

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5.Khichdi

Another Indian speciality, Khichdi is a delicacy made with rice and lentils. Interestingly, it is known to be one of the first solid foods Indian parents give their babies, so you can be sure it will not cause you any discomfort during your recovery.

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6.Rich Chocolate Mousse

Of course you need to treat yourself once in awhile – after all, you have been through so much! Chocolate mousse is a universal favourite, and an added bonus – no chewing involved!

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          So kick back and relax – you’ll be back in shape before you know it!

 

Sources:

https://www.colgate.com/en-us/oral-health/conditions/wisdom-teeth/what-to-eat-after-wisdom-teeth-removal-0416

https://www.buzzfeed.com/tashweenali/foods-to-eat-after-getting-your-wisdom-teeth-out?utm_term=.ixByNk9ye#.hyzDwB5Dg

What is ‘text neck’ and how can you avoid it?

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Remember when you used to read about all the risks of sitting hunched over a desk all day? Today, our lifestyles are even riskier.

Even when we walk, we are continuously bending to look at smartphone screens. This causes ‘text neck’ a term  coined by doctors to describe a bent neck, slouched shoulders, and a rounded upper back.

These techniques are designed to set things right.

Raise the phone

Try to hold your cell phone at the eye level as much as possible so make sure your head is on straight.  The same must hold true for all screen devices—laptops and Ipads, should also be positioned such that screen is at eye level.

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Take frequent breaks

It is recommended to take frequent breaks from your phone and laptop all through  the day. For example, set a reminder or alarm that reminds you to rouse yourself and walk around every 30 to 40 minutes.

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Stand up straight

Maintain a good posture, pull your shoulder back and arch the neck and upper back frequently to relieve your muscles.

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Stay Fit

Did you know that you must  have strong core muscles—the abdominal and lower back muscles—to look after  your upper body, including your neck. It is advisable to learn certain neck exercises with the help of a health professional.

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You likely to not even notice as to how often you’re looking down at your mobile phone to respond to an email, shoot out a text or checking directions each day. As overall guidance, engage in exercise regularly to save yourself from symptoms of a text neck.

https://www.nbcnews.com/better/health/4-neck-exercises-will-counteract-effects-texting-ncna840291

https://www.muirortho.com/prevent-text-neck/

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