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Healthcare Tips for Busy Moms

The busiest people in the world are mothers: right from taking care of their families to providing for their little ones’ every need, from juggling their own job, to ensuring that they are always around for their families round the clock, there is simply no respite. It is often easy – and quite often true as well – that mothers seldom put themselves first. This tendency can be damaging to their health and fitness, and requires remedying pronto. Here are a couple of pointers for busy mommies to ensure that they remain on track to good health!
– Always make time for physical activity or a fitness regimen in your daytime schedule, and devotedly stick to it. By doing so, you ensure to work around this schedule with all the other obligations you take on.
– Divide up your activity throughout the day, and ensure that you stay active and spread out your movement through the day. Quick 10 minute workouts, walking and jogging can all be factored in comfortably.
– Ensure that you do not neglect your health, and eat on time. If you know that your schedule is going to be askew, restructure your mealtimes in such a way that you have many small meals in a day, and that way, fill your stomach while also keeping your meals healthy.
– It is common for busy mothers to binge or resort to fast food as an easy refuge in the face of a very busy schedule. To this end, avoid snacking on unhealthy food – carry a box of nuts or a couple of celery or cucumber sticks to snack on, so that your health remains in order.
– Delegate responsibilities without too much hesitation. The more help you get, the better it is for you, as stress can mount and be damaging to your own health and wellbeing.
– Avoid biting off more than you can chew. Leaving your kids to be independent when they are of the right age is necessary – do not be a shadow parent, for your child himself can gain a lot from your hands-free parenting style. This will, therefore, leave you free of stress.
Reference:
http://www.healthcarepct.com/Articles/Useful-fitness-tips-for-busy-mums,-office-workers-and-families

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Prevent Hepatitis

The Hepatitis group of diseases can be quite dangerous to your health and wellbeing. Hepatitis A, B and C are the three divisions under the ambit of the overall family of diseases. If you have been recently diagnosed with Hepatitis, especially Hepatitis C, there is a real scare that you maybe passing on the virus to those around you. But, Hepatitis C is not easy to catch. Here are some precautions you can take to ensure that you don’t pass on the disease to anyone else:
– Hepatitis C is spread through contact with exposure to the blood of an infected person. Avoid contact or exposure to the blood of an infected person.
– Hepatitis C does not spread through coughing, sneezing, hugging, kissing, breastfeeding, sharing utensils and glasses, casual contact and even sharing food and water. However, in all these activities, make sure that there is no direct contact with the blood of the infected person.
– Avoid sharing razors, toothbrushes, nailcutters, tweezers and anything else that may have blood of the infected person in it.
– Always make sure that the infected person’s wounds, if any, are covered.
– Any bio waste such as sanitary napkins, tampons, tissues, used bandages and cotton and cloth or anything else that may have one’s blood on it should be disposed off carefully.
– Those infected by Hepatitis C should avoid donating blood, organs, tissues and even semen.
– Sexual contact should be protected, so always use condoms and practice safe sex.
– Caregivers who assist people who have or are infected with Hepatitis C should be especially careful and sanitise themselves after attending to the patient. Never work without gloves, and make sure that you use antiseptic sanitisers to clean up after you work with the patient.
World_Hepatitis_Day

References:
http://www.webmd.com/hepatitis/hepc-guide/hepatitis-c-protecting-others
http://www.hepatitiscentral.com/hcv/diet/

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Key health benefits of Pilates

Pilates are a fantastic form of exercise that help you strengthen, stretch and develop flexibility. They work on the core and the spine, and encourage the body to remain healthy within and without. Regardless of what your fitness background maybe, Pilates is a worthy and welcome addition to your fitness regimen. Here are a couple of factors that Pilates is particularly significant for:
– Pilates help strengthen your posture which, in turn, keeps your body in a state of balance and good health.
– It is also a significant means to achieve a state of body awareness. Pilates helps you with mind control, body symmetry, coordination of the body and retaining a sense of grounding. It allows you to be aware of your surroundings and your thoughts and in turn, helps you attain a sense of internal stability.
– Pilates helps you develop a stronger core. By strengthening your core, your body and mind are in alignment. Your body becomes stronger, and your back and body remain healthy. A strong core helps you remain flexible.
– Pilates is an exceptional tool of body control. It helps you identify your trouble areas and encourages you to nurture the body’s needs by responding to it with appropriate attention. Historically, Pilates has been used to help soldiers who were wounded in World War I, to help improve their range of motion. With increased range of motion comes increased flexibility, and that is a sign of stellar body control.
– Pilates is also exceptionally therapeutic in that it helps you unwind and get rid of your body tensions and blocked emotions. Unlike other forms of exercise where there is a lot of emphasis on impact, aggression and overt manifestations of energy, Pilates is far more gentler on the system, and encourages healing from within.
References:
http://www.webmd.com/fitness-exercise/the-benefits-of-pilates
http://www.health.com/health/gallery/0,,20307047,00.html

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Ways to Build Self Confidence

Becoming confident in life can be a challenge for many. Not everyone has the natural inclination to stand up before a room full of people and take on the demands of any public engagement. For some, even the task of walking into a room full of people might feel challenging. Anxiety is a very common occurrence in many cases, and a lot of people tend to struggle with it. As much as a challenge that it is, anxiety can be overcome with some effort on part of the person facing it. Here are some ways to build confidence:
– Love yourself and accept yourself as you are. Half the time, we battle with our own identities and lose ourselves in our negative perceptions about ourselves.
– Indulge in some me time, and give yourself a chance to take a break and unwind by doing things you enjoy most. In a day, make sure that you have at least an hour for yourself.
– Don’t avoid doing something because you feel anxious. When you avoid something, it reinforces your anxiety and doesn’t allow you to escape the pressures of attending to something. By force, you will be obliged to attend to obligations – and avoidance many times sets a precedence of inability.
– Indulge in meditation and breathing exercises that help you de-clutter your mind and de-stress. Breathing deeply helps you ease out the tensions that run in your mind and eases out the anxieties you feel.
– Surround yourself with people you trust and feel comfortable with. Never allow other people’s negativity to bog you down, as it only augments your anxiety.
– Allow yourself the luxury of believing in yourself. Self-doubt plagues everyone – it is but natural. But don’t let it overwhelm you.
– Maintain a journal and ensure that you write out your thoughts and issues on your mind so that you have a route to vent.
– Avoid taking to substance abuse such as cigarettes, caffeine and drugs. While some may claim that it makes one feel better, it is really damaging to your body and mind.
– Don’t hesitate to take professional help when it gets too much to bear. Anxiety can be treated with counselling and cognitive behavioural therapy (CBT). A professional who intervenes to help can assist a person’s thinking and help them find direction and a way out of anxiety.
References:
http://healthmeup.com/photogallery-healthy-living/beat-anxiety-how-to-become-confident-in-life/15061202/8

Picture Courtesy :confidencecoachinginternational.com

How to Eat More Calories

While most people tend to think that weight loss is an important goal to have, it is true and equally common that many look for ways to gain weight. Whether it is that you want to gain weight to fit your form, or it is that you want to bulk up with your workouts, eating right can get you there. However, it is important to make sure that you don’t eat empty calories or calories that don’t add value to your health. Here are some healthy pointers to keep in mind and to incorporate in your everyday diet so that you have more calories in your diet and gain weight the healthy way.
– The most common misconception is that eating fast food, junk food and oily food will help one gain weight. Au contraire, while it is possible that they will help you gain weight, it is unhealthy because of the impingement it effects on your heart.
– Eat more in numbers but in smaller sizes a day. Eating more meals that are smaller help your body to keep its metabolism utilized. By breaking your meal into smaller ones through the day – say, instead of three, make it five or six – you will be able to eat more.
– Avoid processed sugars and fats and use natural, healthy sugars and fats in your diet. Make use of honey and jaggery instead of refined sugar, and coconut or olive oil instead of refined sunflower oil. This helps build on the calories, but in a way that doesn’t pile onto your heart.
– Eat food that is dense in nutrition, and not empty calories like fast food and junk food. If you eat whole grains, dairy, lean proteins, fruits and vegetables, you effectively shift your body onto a healthier plane where it can derive and sustain nutrient rich food content.
– Eat proteins as much as you can. If you are a non-vegetarian, this shouldn’t be difficult, especially as you can get proteins from meats and poultry quite easily. But if you are a vegetarian, your best bet is to rely on whey protein or protein shakes that can give your body the boost you need.
– If you are a non-vegetarian, gravitate more towards meat, for it comprises a lot of natural fats that can help you gain weight faster. One portion of meat a day is an advisable intake.
– Snack healthily, particularly with nuts, sticks of paneer and cheese, dry fruits and even whole fruits. They are rich in calorific count and keep you stocked with the right resources you need, to gain weight. Think bananas, mangoes and fruit smoothies and shakes.
References:
http://healthmeup.com/photogallery-diet-fitness/how-to-eat-more-calories-every-day/15061254/5

Image Courtesy : Flickr

Quick Home Remedies for Skin Allergies

Skin allergies are very common especially where there is tremendous pollution and chemicals that irritate the skin. They manifest themselves in the form of burning sensations, changes in skin colour, acne and boils, rashes, dryness and scaling up of the skin. Allergens can be internal or external – with the internal ones being a result of medications, certain foods and certain eating habits, and the external allergens being particular cloth materials, pollution or even cosmetics. Here are a couple of home remedies you can use to ensure that your skin remains in order.
– Aloe Vera is one of the best known remedies for skincare. Pure, gentle and filled with nutritional goodness, Aloe Vera comprises anti-inflammatory, antibacterial and antifungal qualities that do wonders for the skin. They help cool the skin down and reduce the redness in the rash, while also getting rid of the scarring, acne and irritation in the skin.
– Baby oil: One of the softest oil compounds that help keep the skin moisturised and supple, baby oil helps the skin heal from allergic reactions and rashes without much difficulty. It is gentle on the skin and has next to no chemicals.
– Olive Oil is another useful home remedy to recover from skin allergies. Rich in Vitamin E and antioxidants that promotes skin healing and renewal, olive oil is exceptionally useful when mixed with honey, and used on rashes. It keeps itching at bay and helps heal the skin condition easily.
– Ice helps get rid of the most difficult part of skin allergies – itching, redness and the burning sensation. Using either a cold compress or a couple of ice cubes in a napkin or plastic bag directly on your skin will speed up the healing process.
– Mint leaves when ground into a fine paste work like magic to reduce the redness and itching associated with allergies. Leave it on your skin until dry and then rinse it off for a wholesome effect.
– Cream from milk is also a useful remedy for skin with allergies. Use fresh cream from cold milk on your skin directly and allow it to cool your skin down and calm the redness and itching considerably.
– Sandalwood paste is a very useful remedy for skin allergies, especially since its cooling effect is not superficial, but goes to the very base of your skin. While it cools your skin, its antiseptic and healing properties helps keep the allergy in check.
– Apple cider vinegar is a fantastic ingredient that can be used to contain allergic reactions in the skin, and reduce the redness and itching. It needs a few applications, at first, but the rashes settle down soon enough.

References:
http://healthmeup.com/news-healthy-living/7-effective-home-remedies-for-skin-allergies/15060840

Picture Courtesy : Healthmeup.com

Childhood Inspired Exercises

There is a reason why they say that you should go out and play as children: for if you leave that age behind, you pretty much have no point of return whatsoever, to an age of abject abandon and carefree happiness. Whether it is in the simple activity of street cricket or the monkey-like antics we adopted in climbing up trees, one’s childhood is easily a return to a beautiful time. To revive the charm of those simple days while also enjoying a good workout in the process, we have some fun activities that you can try out.
– Running Races: What childhood story is complete without creating impromptu competitions of a fraction of an Olympian scale? The Running Race is a part of almost every childhood, regardless of what geography you hail from. Set a target with a bunch of friends and enjoy the burst of activity as the wind blows in your face!
– Jump Ropes: The most amusing activity of all time, the humble jump rope was the source of much laughter and high cardio activity while we were children. Set a target for yourself, and aim to do higher than it, and watch as your body gets back in shape!
– Cycling: Cycling has become something of a revived sporting phenomenon in the recent past, what with more and more people taking to the eco-friendly two-wheeler. Make a commitment to either choose the cycle as an exercise routine in itself, or use it as your mode of local transportation so you can get around from point to point without much difficulty.
– Play outdoors! One of the most neglected activities in this day and age, regardless of what age group one may belong to, is playing outdoors. People opt to sit indoors, cooped up in the comfort of a couch and the television or the computer – and seldom spend time outdoors. Make it a point to play something or the other outdoors, and watch as you begin to feel and be healthier.
– Climbing: Whether monkey bars or trees, as children, most of us have scaled quite a few heights of our own, more literally than figuratively. The journey has been amusing to say the least – and as adults, replicating climbing a tree or monkey bars can be difficult. Replace the tree or the monkey bars with something else – perhaps a rock climbing or a stimulated environment that helps you keep your cardio levels buoyed.
After all that rigorous activity, indulge in some good, wholesome food from your childhood days. Here’s a fun recipe! Take a cup of shredded spinach, a tablespoon of low-fat butter, a small cup of chopped onions, 2 teaspoons of finely chopped green chillies, a pinch of soda bicarbonate, a tablespoon of cornflour dissolved in 3/4 cup low-fat milk and some salt to taste. Heat the butter in a non-stick pan, add the onions and green chillies and sauté on a medium flame for 1 to 2 minutes, add the spinach and soda bi-carb and cook it on a medium flame for two minutes. Add the cornflour-milk mixture and salt, and cook on a medium flame for 2 to 3 minutes or till it is thick in consistency, while stirring continuously. After it cools, take two slices of bread, some mozzarella cheese, spread the mixture on the bread and bake in a pre-heated oven at 200°C for 8 to 10 minutes or till crisp.

References:
http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/Bring-back-your-childhood-exercises/articleshow/12948026.cms
http://healthmeup.com/news-diet-fitness/healthy-snack-recipe-creamy-spinach-toast/15061238

Mental Health Benefits Of Exercise

Exercise has great benefits for the body – it helps bring your body into shape and keeps it supple and flexible, while also encouraging good health. However, the impact of exercise on your mind cannot be underestimated. While exercise helps strengthen your body and bones, it is as important and vital in helping strengthen your mind. Here are a couple of ways in which exercise keeps your mind in great shape.
– Exercise is often recommended to patients who suffer from depression, anxiety and other mental health ailments because it helps them divert their energies to a more positive outlet.
– Exercise helps boost your mood by releasing something called endorphins, which helps your mind achieve a feel good state. This helps keep anxiety and depression in check.
– Improving your memory and keeping you sharp, exercise helps your brains achieve comfortable blood circulation and also settles circulation into a wholesome and comfortable pattern so that no part of the body is deprived.
– Exercise helps keep the brain and mind sharp and helps one focus and concentrate on tasks at hand better. It increments the individual’s cognitive capacities by keeping you sharp and well honed in your brain capacity.
– Science shows that memory is enhanced with exercise. A good exercise regimen can also keep Alzheimer’s and Dementia at bay.
– Physical exercise helps you make smoother changes into your lifestyle and retain a sharp and responsive mind to adapt to change.
– Exercise encourages value of team playing and leadership, as it helps in building a cognitive and cooperative mindset.
– It also helps improve creativity and attention to innovation through the boost of adrenaline.
– Exercise helps you reduce stress levels by helping channel your energy levels comfortably.
– Physical exercise makes you look and feel good, and that translates into self-confidence.

References:

http://timesofindia.indiatimes.com/life-style/health-fitness/fitness/5-ways-exercise-help-improve-your-mental-health/articleshow/47722525.cms http://www.huffingtonpost.com/2013/03/27/mental-health-benefits-exercise_n_2956099.html?ir=India&adsSiteOverride=in

Picture Courtesy : embodyfitnessclubs.com

It’s Time to get Healthy

Good health is always within your reach if you indulge in the right kind of food. Smoothies are one of the best options – they taste delightful and offer you wholesome nutrition in a way that helps you stay in shape. Here are some clever ways to keep your weight in check with a bunch of clever smoothies.
– Take two bananas, half cup oats, about a teaspoon of honey, some milk and blend them all with some ice until the mix is smooth. If you would like to opt for soy milk, you can add a dash of vanilla essence to augment the taste.
– Try a fun variant of the banana smoothie by adding some yoghurt, half a cup of ripe strawberries and two bananas. You can add almonds and honey to add to the taste. Blend the ingredients with ice until smooth, and enjoy a delightful glassful!
– A peanut butter and banana smoothie sounds delicious, doesn’t it? Add yoghurt or milk, some peanut butter, two ripe bananas and blend them with some ice, folding until the mixture becomes smooth and get yourself a delicious drink!
– Get creative when the season brings its own fruits in tow. Add mango chunks, two bananas, some milk and fold with ice, and enjoy a delightful mango smoothie.
– If you’d rather try an orange-mango drink, add some orange juice to yoghurt, and fold it with ice cubes, and then add chunks of mango to the final mix, and then blend until smooth.
– Mix a cup full of yogurt, some assorted berries, half a banana, some vanilla ice cream in a blender and mix. Before you drink it up, add a tablespoon or two of flax seeds for healthy omega-3s.
– Feel like a watermelon smoothie? Take chunks of watermelon and musk melon, squeeze the juice of two lemons and add a bunch of ice cubes. Fold the mixture in a blender until smooth, and add a few sprigs of mint to the tall glass of delight and enjoy your drink!

References:
http://healthmeup.com/news-weight-loss/banana-oats-smoothie-recipe-for-weight-loss/15061203
http://www.prevention.com/food/smoothie-recipes-weight-loss

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Supercharge your immunity

Your immune system is the key to your sustained good health: if you have a well developed and strong immune system, you can be sure that you can keep many infections and issues at bay. Always remember that the stronger your immune system is, the healthier you remain. To keep your immunity in check and your immune system in top shape, some important dietary inclusions are in order.
– Green tea is a perfect immune booster food, that helps release antioxidants and free radicals that help keep your body in perfect shape.
– Include foods that are rich in nutrition and that contain essential minerals that are necessary for the body to stay healthy and strong.
– Avoid processed and refined foods, particularly sugars, refined flours and processed products as they can eat into your immunity levels.
– Include cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and arugula to include Sulforaphane in your body. Rich in vitamins such as A, C and E, these vitamins encourage disease-fighting capacities through phytochemicals.
– Fruits are a very rich source of minerals and vitamins, and also contain antioxidants that can help you enhance your immune system. Citrus works great for Vitamin C, which is the best supplement to have a strong immune system in place.
– Selenium is an important mineral for your immune system to function in order. Fish, particularly the fatty kind such as salmon, mackerel and trout are exceptionally rich in resources of selenium and Omega 3 fats.
– Vegetarians can opt for Omega 3 seed sources such as flax seeds, sesame, pumpkin and watermelon seeds, which help keep diseases like asthma and rheumatoid arthritis at bay.
– Red Meats are exceptionally useful resources for the body, especially since it provides proteins and amino acids that help maintain a healthy body, with reserves of iron and zinc.
– Make sure to incorporate nuts in your diet as well – especially because of the low saturated fat and high protein, fibre and phytochemical content in them. They help boost your immune system and strengthen your body’s defenses.

References:
http://www.thefitindian.com/foods-for-healthy-immune-system/
https://www.thehealthychef.com/2014/05/boost-your-immunity-the-healthy-chef-top-10-natural-immune-boosting-foods-recipes/
http://www.babble.com/mom/20-everyday-foods-to-boost-immunity/

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