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Reduce Eye Strain

Most of our work is visual – sitting before the laptop or the computer, and while we’re off work, staying glued to our tablet screens and phones, our eyes have no respite whatsoever. Keeping your eyes healthy and well nourished can go a long way in making you work comfortably. We tend to ignore the health of our eyes and neglect the nutrition they need more than any other part of the body. Here are a few things you should be following to ensure that you reduce the burden of strain on your eyes:
– Go for regular checkups to see if your eyes need medical attention, supplements or nutrients, or perhaps if there are any changes in power so that there are changes in spectacles accordingly.
– Protect your eyes from pollution to the best of your ability. Wear shades, and keep wet wipes that help you get rid of any irritants from falling into your eyes. Make sure to keep your hair off your eyes as well.
– Avoid overworking your eyes as much as you can. If you can help it, unplug from computers and digital screens after work. If you cannot avoid it, make sure to take breaks suitably to relieve your eyes.
– Eat healthy and make sure that you get the right resources in the form of vitamins, minerals and nutrient rich food. Vitamin C is very important for your eyes. Avoid foods that are too rich in oil and fat. Snack healthy if you can help it.
– De-stress with your eyes and as much as possible, do some calming exercises to help ease the burden on your eyes. One exercise is called palming, where you have to rub your hands together for a few minutes until slightly warm, and then place them on your closed eyes lightly. Another thing you can do occasionally is to repeatedly blink to reduce the strain on your eyes. Whenever possible, keep your eyes closed for a good many minutes so that you can resume work with a less negative impact and strain. Every now and then, focus on a distant object for a few seconds and allow your vision to strengthen itself with the ciliary muscles gaining some respite and some of the stress being knocked off. Another useful tip is to roll your eyes in circles a few rounds every now and then, and then close your eyes, focus on your breathing and relax for a bit.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Easy-ways-to-healthier-eyes/articleshow/33771421.cms
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/Simple-exercises-to-reduce-eye-strain/articleshow/38924763.cms

Picture Courtesy :cvilleeyecare.com

DIY to Save Environment and Your health

Climate change, pollution and environmental denudation are a very big threat for the future of the world. The environment around us changes constantly and there is an increase in the amount of redundancy it faces, given how much we impinge on it for our every need. With these negative impacts that the environment around us faces, there is an automatic spill-over effect into our health, as we derive our main sources of sustenance from the environment around us. It is a real threat to us in every sense of the term, that the environment continues to sustain damage because of all the over exploitation and pollution that we’ve been indulging in. Here are some ways in which you can stay healthy and keep your environment healthy, too!
– Conserve energy and turn off all the lights and appliances around you when you don’t use them. This will ensure that you also remain free of any radiation or harmful rays.
– Avoid using plastic, and instead, opt for cloth and recycled paper, so that your own environment is free of any harmful substances, so you remain healthy, too.
– Use eco-friendly transportation – either walk or take to bicycling – that way, your health remains in order and the environment is protected without unnecessary pollution.
– When you have whey – or stock, from chicken, rice or other boiled foods, reuse it in your cooking as it is full of nutrients from the substance you boiled in it in the first place.
– Collect the water you use to wash your fruits and vegetables and use it to water your plants and garden.
– Reduce the use of air conditioners to the best extent possible. While doing so will protect the environment by reducing the wastage of electricity and energy, it will also ensure that you are not dehydrated from prolonged use of air conditioning.
– Instead of using air fresheners and purifiers that use chemicals, use aroma oils and dried flowers with natural and woody scents, or even natural incense sticks. This will also keep you free of allergies and infections of every kind, and will not pollute the environment around you.
– Opt for organic food when it comes to choosing your fruits, vegetables and grains. It might be a little more expensive, but it pays off because you won’t have to pay frightfully high bills to hospitals and medical centres to remedy your health.

References:

http://healthmeup.com/news-healthy-living/diy-20-ways-to-save-the-environment-every-day/15060465

Photo Credits : canwestpropane.com

Nutrient Dense Foods – Healthy Eating

Eating healthy is absolutely vital to thriving in good health, and for your body and mind to function ably. Our lives are filled with exposure to pollution and unhealthy food – right from produce that’s grown with pesticides and infanticides, to fast food and food that is low on nutritional value. There is every need to seek out food that is rich in nutrition. Here are some of the most important nutritionally dense foods and healthy foods that your body needs.
– Green vegetables such as broccoli, cauliflower, spinach and cabbage, are some of the most healthiest kinds of foods because of the extent of density in the nutrients they contain. Most of these vegetables comprise nutrients such as iron, potassium, magnesium, folate, calcium and Vitamins A, C and K.
– Fish are a food group that is rich in nutrients. Salmon is exceptionally rich in resources of Omega-3, along with several other nutrients such as protein, magnesium, potassium, selenium and Vitamin B group of vitamins. Shellfish such as clams, oysters and other types of shellfish are extremely nutritious – loaded with zinc, vitamins and minerals aplenty.
– Garlic is another nutrient dense food, comprising a host of nutrients such as Vitamins B1, B6 and C, Calcium, Potassium, Copper, Manganese and Selenium. Garlic also has an active ingredient known as allicin, which helps in lowering blood pressure and cholesterol and fights cancer.
– Tubers, particularly potatoes and sweet potatoes are useful and nutrient rich foods that help pack in healthy carbohydrates, starch, potassium, magnesium, iron, copper, manganese, and Vitamins C and B.
– Organ meats outweigh muscle meats significantly, with their range of nutrients within. Out of the range of organ meats, the healthiest is animal liver, especially because it comprises a range of animal protein, vitamins and minerals.
– Bean Sprouts are also very useful for good health, given that they are really rich in nutrients. Since sprouts are not yet fully grown plants, they are rich in many nutrients that are stored for the plant that will grow out of them.
– Nuts, though high in calories, are exceptionally dense in nutrients. The best of the lot are almonds, since they are filled with vitamins and healthy fats that can help reduce harmful cholesterol, and increase energy, improve skin and boost brain functioning.
– Eggs are among the most nutrient dense foods available, especially since they are packed with protein and minerals.

References:

http://healthmeup.com/photogallery-diet-fitness/15-nutrient-dense-foods-you-should-be-eating/15052181/8

http://www.indiatimes.com/health/healthyliving/8-foods-you-should-include-in-your-daily-diet-for-good-health-234032.html
http://simpleindianrecipes.com/Broccoli.aspx

Shriya Saran Fitness Mantra

Shriya saran has made heads turn in every appearance she has made: whether it is in Tamil cinema or in Hindi cinema, or in her appearances at awards, shows and in the public eye. But the twist in the tale is that the actress doesn’t have a gym membership, and is a foodie. And yet, her figure is one that most women crave for.
She works out with her own range of free style exercises, and prefers to avoid being confined to the unhealthy air conditioned environments of a gym. She exercises every day, and derives much happiness and plenty of health benefits from her regimen. Her fitness program includes a combination of running, swimming, yoga and circuit training. Since she has an active metabolism, she also gets to reap the benefits of eating to her heart’s content – and enjoys Indian food more than anything else, since it offers a balanced diet. Moreover, her choices of food centre around the way in which it is cooked – so boiled and grilled food beat all kinds of fried and junk food.
Shriya Saran exercises about five times each week, and prefers keeping it outdoors so that it lets her stay one with nature. She starts with a warm up that involves running for 20 minutes. Next, she spends 25 minutes on circuit training, working out in high intensity to strengthen the body, but with basic workouts such as back extensions, squats, lunges, push-ups, side to side jumps, jumping jacks, sit ups, bicep curls, all in three sets of 15 repetitions each. Next, 10 minutes go into doing yoga, particularly the suryanamaskar, and the 60 minutes routine is done. Through the week, circuit training remains a constant, while running is substituted with swimming and yoga.
Shriya says she has a flexible body that is a result of the exercise routine that she follows – and her diet as well. She starts her morning with a glass of orange juice which gives her Vitamin C. After an hour, she has a masala omelette made from two egg whites, a bowl of porridge and a paratha. Between lunch and breakfast, she has fruits. Her lunch is usually a portion of grilled fish with two chapatis, some vegetables and daal. She enjoys Malabar, Andhra and Goan fish curry most, and enjoys most vegetables save for bitter gourd, and she stays away from red meat. Her evening snack is a portion of sprouts or vegetable salads with nuts, and dinner is done by 7:30 PM, since the metabolism slows down late at night and food is stored as fat the later one eats. Her day ends with a glass of hot milk with a little honey. The only thing that she indulges in is dark chocolate and coffee –but she makes it a point to keep her portions in order.
References:

http://idiva.com/news-health/celeb-fitness-mantra-shriya-saran/17739
http://www.stylecraze.com/articles/shriya-sarans-makeup-beauty-and-fitness-secrets/
http://stylesatlife.com/articles/shriya-saran-beauty-secrets/

Sleepless nights? Tips to get through the next day

Getting a good night’s sleep is a blessing, indeed. Not having enough sleep can hamper your productivity, attention and mental health and capacity – and can also cause you a lot of physical issues such as blood pressure fluctuations, migraines and stress headaches. How often have you lain in bed, willing yourself to sleep, but have found yourself unable to? How often have you decided to just hit the sack, but find yourself looking up at the ceiling without any sleep whatsoever? With lives full of pressures, minds full of worries and tensions, and stress levels to the max, it is not an uncommon phenomenon to see more and more people being unable to sleep on time. Here are some ways to ensure that you wake up comfortably even if you haven’t had a good night’s sleep.
– Don’t hit snooze and try to prolong your sleep. While pushing yourself to sleep, you only make your body and mind tired, and leave yourself with a sense of irritation at not having been able to catch those winks as you would ideally like to.
– Hydrate: If you haven’t slept enough, chances are that your body processes – the ones that were intended to take place at the time when you were supposed to be asleep – do not take place in entirety as they should have. Drinking water will help you refuel and help you flush out the toxins that may be stagnant and accumulated in parts of your body.
– Get some sunlight: Spend some time in nature and allow your body to soak in some solar energy, particularly as Vitamin D will help give you the kind of energy boost you most need to feel better, physically.
– Don’t overdose on coffee. When you resort to caffeine in any form, you invariably give yourself only a temporary solution that really doesn’t go as long a way as it should in helping you. Avoid too much coffee, and opt for something that fills your stomach and gives you a clear mind.
– Get yourself a good amount of exercise. Allow your blood to circulate and your muscles to get moving. The more effort you put into getting your body in order, the more benefits you will reap from it. Physical activity can help alleviate your mind with the feel good hormone, which will translate into a sound impact on your body, as well.

References:
http://www.indiatimes.com/health/tips-tricks/had-a-sleepless-night-this-will-help-you-make-it-through-the-next-day-235193.html
http://www.medicaldaily.com/no-sleep-5-tips-wake-after-long-sleepless-night-275690

Photo Courtesy:www.moneylife.in

Inflammation Fighting Foods

Inflammation tends to happen very commonly in the context of rheumatoid arthritis, and this can be both, painful and restrictive of movement in your body. It could also cause you a lot of flexibility issues, where your joints might be difficult to move and certain postures may be difficult to adopt, too. However, such inflammations can be kept at bay – especially through simple steps such as eating right. Here are a couple of foods that you can indulge in, to ensure that you keep the inflammation on the low:
– Tomatoes are rich in lycopene, which help in calming inflammation down. Tomatoes are a great source of nutrients that can keep the heart healthy and can ensure that there is a reduction of the amount of inflammation in the body.
– Turmeric has been known for its grand antiseptic and anti-inflammatory properties – where with the presence of curcumin, an anti-inflammatory – the body begins to develop a tendency against swelling up.
– Raisins and cranberries are extremely useful – especially since they help soothe the burning sensation caused by inflammation due to rheumatoid arthritis. You can have them as they are, or soak them in water and then indulge in the little fruits for immense relief.
– Soya beans work like a charm in reducing inflammation thanks to the phytonutrients it contains, and the C-reactive protein that increases inflammation.
– Fish, particularly salmon, mackerel and tuna, work well against inflammation because of the omega 3 fatty acid content. It needs to be eaten only as baked and boiled food, and at least two or three times a week. You can opt for flax seed if you are a vegetarian.
– Whole grains like wheat and bulgur, especially those that are useful in adding fibrous content in the body are useful against inflammation.
– Ginger is also anti-inflammatory, and can help lower the burning sensation in the body especially around the areas of inflammation. It also helps lower the burning sensation one feels after working out or doing a round of physiotherapy to address rheumatoid arthritis.
– Sweet potatoes have a high content of Vitamin C and E within, and also contain alpha and beta carotenoid which make the tuber a perfectly anti-inflammatory food.
– Walnuts are rich in plant-based omega 3, phytonutrients and polyphenols with antioxidants that play an important role in reducing inflammation.
– Lady’s fingers can also help reduce the inflammation. All you need to do is to chop one up and boil it in water, and drink up the water.

References
http://idiva.com/photogallery-health/21-inflammation-fighting-foods-you-should-be-eating/15072970/20

Photo Courtesy : Flickr

Healthy Habits of Fit Women

We live in a day and age where staying fit and healthy, as women, is not negotiable. It is imperative that we live our lives stress free and in good health, what with the number of demands we juggle on a daily basis. This is doubly so in the case of women – for their multitasking reaches all new levels with having to handle the home front and the work front with ease. Achieving personal wellness goals requires a considerable degree of effort on our part in our everyday living, in order to stay healthy and on top of things in life successfully. Here are ten habits of fit and healthy women that you should consider adopting for yourself:
1. Eat a good, wholesome and filling breakfast every morning. Starting your day with a good breakfast keeps you healthy all day, and keeps indigestion at bay. Instead of stocking up on the unhealthy, eat fruits, yoghurt, eggs or green salads.
2. Avoid snacking on unhealthy stuff. Snacking between meals is almost nearly inevitable – let’s face it, the few that don’t snack in between meals have probably achieved a very advanced level of self-discipline. But for the most of us, it is but natural to grab a bite every now and then. To stay fit and healthy, add fruits, vegetables and green tea to your snacking and drinking regimen.
3. Sleep for at least six hours each day. It is a priority and an important additive for your health to remain in order. Sleeping little can leave you feeling cranky, depressed and even make you binge – especially at midnight.
4. Hydrate, hydrate, hydrate. Fresh juices, water and buttermilk, and wherever available, coconut water become the core source of fluid intake, so that there are no empty calories going into the body.
5. Eat whatever you want, but in moderation. Don’t indulge yourself in too much of a favourite food – everything is really all about portion control!
6. Eat what you like but without any guilt. So you reached out for that chocolate bar, or you added an extra dollop of butter with your paratha. It is okay, it really is! Guilt makes you lose control with yourself, and indulge in even more, while falling into a cyclical trap of consumption.
7. Stay active! Moving about and being active is one of the cardinal rules of staying healthy. You can adopt a fit regimen in your everyday lifestyle – either opt to workout at a certain part of the day, or perhaps walk or bike to work – and where you know that you are in for a day that is too packed to accommodate an exercise regimen, just stay active through the day.
8. Laugh, and stay happy! It’s one thing to say to yourself that you will be happy, but it is another thing to really get out there and make it happen. Laughing aloud will help relive one of stress and tensions, and even help keep the feel good hormone going.
9. Stop looking at those numbers! Weigh yourself every now and then – that’s agreeable and perhaps important, too. But stop jumping on the scale every now and then to measure yourself – it’s counterproductive and does nothing for your psyche!
10. Stop making comparisons. Always remember, you are who you are, you look like you look and you have your own uniqueness. No one in the world can be like you, as is true that you cannot be like anyone else. Comparison makes you feel bad, and simply puts you under too much pressure that you assume on yourself. Don’t ever leave yourself in a place with unrealistic expectations on your shoulders.
References:
http://www.mindbodygreen.com/0-20819/12-habits-of-fit-healthy-women.html

Picture Courtesy: ftcollinspersonaltrainer.com

Stress at Work

Stress is a very common occurrence in our daily lives – no matter how organized or how regular we are at work and deliver on deadlines, there are many things that happen around us that our body and mind perceives as stress. Sometimes, this stress when left unattended to, accumulates and manifests itself as an illness that needs medical attention. Instead, if you can help yourself and prevent stress from building up, you will be doing yourself a great deal of help. Here are a couple of ways you can keep your stress levels at the lowest:
– Enjoy lilting music while you work, especially the softer and melodious strains. If you’d rather not listen to music while working, return home and unwind with some good music.
– Keep speaking and stay social with your friends. Don’t let work take over to the point that you forget your social life altogether. Speaking your mind each day, or at least at regular intervals will help you cope with pressures around you.
– Keep a journal and write down everything that’s on your mind, or stresses you out. It also helps if you keep a to do list that you can keep revisiting to see if you’ve done what you need to, instead of worrying abstractly.
– Exercise regularly, because your body helps get rid of physical stress by allowing those muscles to move about. You can even pack a bit of action into your work day by walking or jogging around a few times in a day, between work.
– Indulge in me time, and enjoy doing something you love – a hobby or just watching shows on television!
– Do nothing, every now and then, just sit back and do nothing at all, and watch time pass you by.
– Indulge yourself every now and then, perhaps in some retail therapy or even a delicious meal!
– Travel frequently – take smaller and shorter trips if you can’t take on longer vacations, and disconnect from work when you do.
– Unplug consciously at regular intervals. The more you keep away from technology and all that it demands of you, the lighter you feel in mind and body.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/Get-rid-of-stress-instantly-at-work/articleshow/21955791.cms
http://timesofindia.indiatimes.com/life-style/health-fitness/de-stress/How-to-handle-work-stress/articleshow/15227701.cms

Picture Courtesy : http://www.hrnigeria.com/

Foods Rich in Calcium

Calcium is one of the most important nutrients in the body, as it is the most basic of the lot of nutrients you need in order to sustain good health. Calcium functions like a series of building blocks for the skeletal system and the circulatory system, as it helps the bones and teeth build themselves, while also fortifying the blood supply, the veins and arteries in the body. Science and research suggest that calcium deficiencies are among the most crippling of all deficiencies because they strike at the very root of a person’s body and structure. Experts suggest that adults should get a minimum of 1000 mg of calcium per day, and 1200 mg of calcium a day for women over 50 and men over 70. The most common source of calcium, of course, is milk and dairy products. But there are a couple of other sources as well.
– Yoghurt is a rich source of calcium, offering up about 320 mg for every 175 g of it.
– If you are more inclined to the taste of soya, help yourself to soya chunks, which have about 530 mg per 100 g of it. Another option for soya lovers is tofu and tempeh, which comprise about 253 mg of calcium per half cup of a serving.
– Milk and cheese are among the best and most sought after sources of calcium. You might find yourself with about 300 mg of calcium per glass of milk, and easily about 276 mg of calcium per 50 g slice of cheese. Another variant is cottage cheese, which has about 146 mg for 250 grams of it.
– If you are more into nuts, try almonds for calcium, as they comprise about 264 mg per 100 grams of almonds.
– If you eat non vegetarian food, you can opt for salmon, which is pretty rich in calcium, what with 362 mg per 170 g of the fish; or shrimps, which have 70 mg per 100 g of the serving.
– Fortified cereals can be rich in calcium, too, what with about 1043 mg per serving as the maximum amount.
– For the vegan, the best option around is spinach, with 99 mg per 100 g, and Okra, which has 77 mg per 100 g. Broccoli follows closely with 47 mg per 100 g, and green peas with 94 mg per cup of peas.
– Fruit lovers will find the best bet in Oranges, with a cup of the fruit containing 72 mg, while figs are great too, with 65 mg for every 2 figs.
References: http://www.indiatimes.com/health/healthyliving/16-easily-available-food-sources-of-calcium-that-will-sort-your-bones-out-238632.html

Picture Courtesy:beautyhealthtips.in

Ways to improve digestion

With erratic work schedules and the lack of time, most of us wind up ditching the apron and ordering in or swinging by a fast food joint that’s closest to us and grab a bite. While this is every bit the perfect short cut that saves you time and effort, it is also as much a dangerous thing for your health and digestion, given that most fast food is processed and cooked in ways that are unhealthy and bad for your digestive health. It is important to keep your digestion in order, and to detoxify from time to time. Here are a couple of reasons why you should be detoxifying yourself from time to time:
– Your digestion depends on a strong lining of epithelial cells in your digestive cavity. These cells are made to digest strong food such as fibrous and nutrition enriched food – but even they have their limits. Constantly eating processed food or food that is filled with preservatives can damage the lining of your alimentary passage, and that can hamper digestion.
– The digestive environment has a certain kind of balance in the acidity and alkalinity which makes it suitable to digest the food that is ingested. This automatically means that your stomach has to remain in that state of balanced equilibrium to suitably digest food and give you the nutritional effects and elements from what you eat. But eating processed and fast food winds up sending this balance for a toss, and gives you either too acidic or too alkaline an environment that harms your digestion.
– Digestion requires the secretion of enzymes in appropriate measures so that the food is broken down. But when there are complex fats and unhealthy food in the stomach, the enzymes so secreted are not able to manage the burden of having to break down these foods, and this puts your stomach in trouble, too.
When it is inevitable that you must eat out, it is imperative that you set aside some part of your schedule – perhaps a day each week or a day each fortnight, to completely detoxify. How does one detoxify themselves? Here are a bunch of tips:
– Eat fermented foods, which are rich in good bacteria and can help restore the lost balance in the gut.
– Indulge in a lot of fibrous food so that your body gains back its digestive strength.
– Drink plenty of water and fresh fruit juices to help your body reclaim all its lost salts and hydration.
– Give yourself a break from the routine and indulge in some de-stressing so that your digestion gets back in order.
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References:
http://timesofindia.indiatimes.com/life-style/health-fitness/health-news/9-natural-ways-to-improve-digestion/articleshow/46660092.cms
http://www.everydayhealth.com/hs/healthy-eating/tips-for-better-digestive-health/
http://www.cosmopolitan.com/health-fitness/advice/g2473/detox-diet/

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