Your diet surely affects your memory and intelligence just as it affects your body weight and structure. Research has shown that the food you consume has the most potential to influence your brain skills and memory. Experts are of the opinion that if you eat the right kind of food items then you shall save yourself from diseases such as dementia, Alzheimer’s etc. which are closely associated with brain and memory problems. Your capability to learn new things, attention span and memory will be promoted if you consume healthful foods.
Here is the list of five vegetables that you should eat in order to have a good memory and boost your brain skills.
• Spinach: This particular vegetable has huge amounts of potassium, antioxidants, folate and other such nutrients which are necessary to enhance the health of your brain. Alzheimer’s is a disease that is prevented with the help of folate. Antioxidants present in spinach will help improve your memory in the best possible manner. If possible spinach should be consumed by you on a daily basis. Always ensure that you eat fresh spinach instead of the canned spinach. Remember spinach should be washed carefully before it is cooked and consumed.
• Onion: This vegetable also contains good amounts of antioxidants and thus helps your brain store memories. Along with that, consumption of onions can help ward off degenerative diseases related to the brain. Your ability to remember and recall things will be improved tremendously if you include onions in your daily diet. Onion extract helps maintain hippocampus which is involved in the processing of memory, emotions etc. Ensure that onions are not overcooked. Overcooked onions lose those properties which help improve brain health.
• Cauliflower: Cauliflower is one vegetable which is extremely versatile as you can consume it after it is cooked and also when it is raw. This versatile vegetable is a rich source of Choline which plays a very important role in the development of the brain. Cognitive function is boosted due to the consumption of cauliflower which means your memory and learning ability will be improved terrifically. Age-related decline in your memory will be reduced effectively if you eat cauliflower every day.
• Broccoli: Broccoli contains vitamin K which helps in the prevention of Alzheimer’s and along with that the brain cells are improved due to vitamin K. One of the most essential benefits of Broccoli is that it contributes to the healing process when the brain is injured due to some incident. Broccoli has this ability because it has good amounts of sulforaphane- a substance that heals the injuries caused to the brain in the most effective manner.
• Tomatoes: If you are interested in preserving your precious brain cells then you must make it a point to consume tomatoes. Tomatoes help fight diseases such as dementia, Parkinson’s etc. and these contain lycopene content which enhances brain health and helps to keep your memory intact. Consume fresh tomatoes which are cooked appropriately or you can eat raw fresh tomatoes as well.
Noon time is actually considered to be nap time for most of the people but for those who are working people or cannot afford to sleep during the day have to cultivate some good habits which will help to revive and revitalize. It is your senses which have to be stimulated. All the five senses ears, nose and eyes specially have to be in sync with the motion. Trying out certain things at first helps:
Keeping the body alert – moving around the house, listening to music, splashing cold water on the face after regular intervals, tapping the feet on the floor lightly, breathing exercise, stepping outside into the cold air for a little while and then coming back inside are some of the necessary things which you can do.
Using food as a source of medium - it is the healthy breakfast that matters. Skipping breakfast to reduce weight is a myth. Some food has high energy level which should be incorporated into your diet plan. Some food has low energy level which makes the body bloated and sluggish. Grazing like a cow throughout the day helps.
Keeping the body active – it is not about marathon that you have to take a jig at. Brisk walk, using the stairs instead of elevator are few of the things which you can take in your chart. The level of energy is improved while undertaking certain exercises.
Keeping the senses and the mind at perfect place - if your mind drifts to faraway places the body will immediately suffer due to its effect. Constant engagement with the thought, having an active conversation with somebody, taking down little notes, listening to music rather than switching on the television are some of the elements which you can undertake in your daily life.
Indulging in power nap - a power nap ranging till 20 minutes should be taken into feel refreshed again. Your system will also get a boost. Let no distraction phone calls, ringing of the bell and other affect you. The best way is to keep all them at switch off mode. When you wake up energize yourself with little breathing and coffee.
Lifestyle pattern which needs to be changed - going to bed early at night and waking up early, a routine in the morning which should be strong to boost your immune system.
Few tricks up the sleeve are to switch on as many lights as required especially at the source of light you should place yourself, chewing a mint gum and sniffing some balm or oil to make you refreshed. Looking at the bright and flashy colours in your area or in your smart phones is what you desire. Not blinking your eyes to remind yourself that you are resting also helps. Lying down on the floor or on hard substance does not make you feel tired, engage yourself with something you like to do and lastly eating energy food makes the mind to work faster.
Though often ignored yet back pain can be the cause of many major illnesses. More or less everybody suffers from a back pain, ranging from slight to serious- and the common tendency is to neglect it which can lead to really critical issues in future. There is no single particular cause for back pain and there can be myriad reasons behind the twinge at your back.
1. Prolonged screen attention
The contemporary tendency to get hooked to screened devices such as computers or laptops or tablets or smartphone or TV- is one of the major reasons behind back pain today. You will find most of the employees today complaining about an aching back given the digital dependency in almost every office today. Thus the doctors always suggest to take a break while continuously working before the computer as the same posture for prolonged hours create additional pressure on the spinal cord.
2. Aortic Aneurysm
The huge artery which carries blood flow away from heart usually weakens over age & balloons outward. In case aorta ruptures, huge internal bleeding will occur, leading to death within moments. In most of the cases, a person down with damaged aorta will experience back pain which will be intense if there is a quick rupture.
If bacteria attack the deeper structures of body like spinal cord, discs and bones leading to serious infections, one might get back pain. Lung and kidney infections are the most common infections to cause back pain. If you are having a consistent back strain accompanied by bouts of cough, there is every possibility that you got a lung infection. If the back pain is a result of infection, there will be some associated symptoms such as sweating, nausea and fever.
4. Cancer & tumors
Cancer is another serious cause of back pain, especially bone cancer. Besides, cancer originating from other place also gets spread towards the back leading to severe back pain. Then, benign tumor in spinal cord & vertebrae causes back pain as the enlarged mass starts pressing on the sensitive structures.
If the pancreas gets inflamed, the enzymes which are meant to help in digestion, start digesting the body instead. Generally this produces back pain, along with nausea, abdominal pain and appetite loss. If you ever face back pain accompanied by the symptoms mentioned, it could be that you have developed pancreatitis- and hence don’t delay in consulting a doctor.
6. Inflammatory bowel issue
Inflammatory bowel issue is another serious reason behind back pain. When a person gets down with inflamed colon, he is most vulnerable to experience strain in the back, along with pain in pelvis and abdomen. Inflammation might lead to bowel perforation causing bowel obstruction that further puts pressure on back, hip and abdomen.
7. Pulmonary embolism
Do you know that a problem in leg can lead to back pain? Yes, if blood clots form inside your legs resulting in swelling, the clot will tend to rise upwards spreading to heart & lungs, back pain might occur. In case you ever get down with breathing problems accompanied by back pain, it could be that you have got pulmonary embolism.
The common notion of abstinence of food and weight loss is nothing but a myth- the solution lies not in discarding food but having right form of food that will aid your fat loss venture. Yes, there are some really functional foods that would enable you to lose weight naturally.
Honey is one of the most important aides when it comes to the list of foods for weight loss. A number of animal studies throughout the years have shown that honey has been very effective in reducing fat gain in the body. It’s suggested that you have this natural sweetener everyday in the morning for fast results.
Nuts are wonderful fat reducing foods – in fact nuts have proved to be really effective with long-term fat loss as well as control of lipid & glycemic level in blood. These snacks are enriched in fiber, protein, heart-healthy fats, antioxidants, minerals and vitamins. These are cholesterol free naturally. The best types of nuts for your weight loss venture are hazelnuts, almonds, peanuts, chestnuts, soybean nuts, macadamias, pecans, cashews, walnuts and pistachios.
Who can deny that “an apple a day keeps a doctor away”- yes, apples are great for a healthy life with amazing contribution towards the weight loss goal as well. You can pick any form of apples, be it green or yellow or red. These fruits are pretty low in sodium and calories & hence make fantastic fat-free foods. The pectin presence in apples helps to release body fat & suppress appetite, preventing any chance of over-binging further. Unpeeled fresh apples would be the perfect aide when you are trying hard to lose weight fast. Get one apple everyday for your tiffin snack for faster and more effective results.
If you think that chocolates are bad for health, think twice. Studies have revealed that the cocoa presence in the chocolate is wonderful for fat loss. Thus, do not feel guilty ever for getting yourself the delicious chocolate treats every now & then- however, make sure to have the dark chocolates especially that are rich in cocoa proportions than usual sweet chocolates.
The list would be incomplete without the mention of oatmeal. Oatmeal is another wonderful fat loss food in the sense that it contains great fiber that ensures a fuller feeling for long- decreasing the appetite, preventing chances of overeating. As it’s rich in protein, oatmeal also helps in higher rate of fat burn.
Vitamins and minerals are the most essential minerals to stay fit and lead a healthy life. Of which, vitamin D, most commonly known to benefit our bone health, is of utmost importance. It has been found recently that that besides scattering to strong and healthy bones, Vitamin D works fantastically to immune you from common cold and flu. Adding to the long list of benefits we get from vitamin D, you will be glad to know that curing chronic depression can also be aided by it. Now, that you know the importance of vitamin D is a must add on to your daily nutrient requirement, let us take an in-depth look into the natural resources from which we can get our daily vitamin D.
Natural sources of Vitamin D
The popular song by John Denver, Sunshine on my shoulder makes me happy, sure has some underlying meaning to it. The single most effective source of Vitamin D is bright sunshine. Now, excessive exposure to sunshine can also lead to skin cancer courtesy the harmful ultra violet rays. The trick is to get as much sun as you can while the UV concentration is the lowest. Early morning sunrays still 9am is considered the best source of Vitamin D. Contrary to popular belief, leaving behind your sun block during this time will help you to absorb the vitamin D better. Now, if it isn’t possible for you to get some early morning sunshine try to get out post 4 o’clock, during the dying hours of the evening. Early afternoon sunrays are also devoid of ultra violet rays and full of vitamin D. a good twenty to twenty five minutes of sun exposure is enough to get your daily vitamin D quota. Having said all that make sure you actually step out into the sun, since sitting beside a window might not actually help.
Fishes rich in omega 3 fatty acid are also fine sources of vitamin D. Some fishes like tuna, salmon, eel, mackerel and trout are not only great to taste but also full of Vitamin D. As a bonus, these are fantastic for your heath and brain health as well courtesy the omega 3 fatty acid. Canned tuna can also be a good source, if you cannot find fresh stock. Hence next time you go shopping for groceries, make it a point to pick some fatty fish for healthy bones.
Are you ready for some yummy goodness? You will be glad to know that the golden egg yellow is a great source of vitamin D. With individuals getting more conscious about fitness, most of us opt for egg whites only since the yolk contains cholesterol. Having one egg yolk a day which contains 200mg cholesterol is just fine, quite below the daily stated limit of consuming cholesterol.
The food rich in protein enters our body and is broken into amino acids. These amino acids are brought together to build the proteins which our body requires for diverse vital role. The major function of protein is to build bones, hair muscles, skin and other tissues and 1 gram of protein hold 4 calories. There are two types of protein one is complete other is incomplete. Proteins that have all 9 necessary amino acids is said to be complete and its main source are meat and dairy products. On the other hand, the protein which holds less than 9 essential amino acids are said to be incomplete. The protein which is termed as incomplete can be made complete by consuming two or more types of foods with high protein such as porridge prepared with milk.
• How much protein?
An average female adult requires 60-90grams of protein per day while male adult needs 70-100 grams of protein each day. For each kg 2.2 lbs of your body weight needs one gram of protein. There are various factors on which it depends like pregnancy, tension level, how much you work out daily and your body mass. Below given are some of the food items which contains protein-
• Poultry- chicken and turkey
• Whey supplements
• Cottage and ricotta cheese
• Eggs -white portion especially
• Red meat- beef and steak
• Fish-salmon tuna and others
• Pork, bacon and ham
• Soya items
• Beans and peas
Lack of protein is a major health problem especially in less developed countries which causes bad health and even leads to health complications. The same is relevant on those persons who try to loose weight by avoiding foods with high amount of protein and also to deprived people in developed countries.
Your body also requires more protein at the time of doing exercise or releasing strains to replace the used tissues. Poor muscle tone, weight loss, diarrhea, lack of stamina and loss in muscle heap are the indications caused due to lack of protein.
Those who work out at gyms tend to consume extra protein in the form of meat and supplements. It doesn’t boost the muscle mass but put burden on the body system. Excess intake of protein will result in putting fat and muscle bunch at the same time.
Too much protein can affect kidney also.
Nutrient rich foods help in the health and well being of individuals, making them not only physically fit by improving certain sensory organs but also by increasing the immunity to certain diseases. You may find a list of top super foods but this is purely subjective as super foods have no set scientific properties or meaning and solely depend on a certain individual’s susceptibility and body needs. Super foods are very healthy if consumed in a limit and are free of the regular contamination. There are several super foods which you can try. They are as follows:
• Apples- consisting of plant compounds, minerals and numerous vitamins this fruit has the ability to keep you healthy. This low glycemic index fruit is also referred for people suffering from diabetes.
• Beans- they have a rich source of iron, calcium, protein and fiber. This helps in bowel movement and also lowers the cholesterol level.
• Broccoli- broccoli happens to contain phytochemicals which prevents cancer and muscular degeneration. Apart from this it also keeps a check on the cholesterol level in the blood.
• Blueberries- this fruit is rich with antioxidants and are recommended by most of the doctors. Consuming blueberries reduces the risks of cancer and cardiovascular diseases. It also keeps away chronic inflammatory diseases and arthritis.
• Olive oil- olive oil has high percentage of monounsaturated fat which reduces the chances of any kind of heart diseases and also increases high density lipoprotein in the blood. This oil also protects the body from the ill effects of free radicals as it contains antioxidant compounds.
• Garlic- garlic is a fantastic super food with excellent antibiotic properties. According to studies, garlic aids in cancer prevention and even assists to strengthen immune system & battle common cold. The doctors always suggest consumption of garlic every day, even for the kids. Yes, the strong taste could be a turn off for the little ones, but you have to get it to your kids. The good news is that you will get garlic supplements in the market to which the kids are generally not so resistant.
There are super foods which help in weight loss too. Obesity is an alarming issue these days and the kids are the most common victims. So you have to enrich your kid diet-plan with the fat losing super foods so that they grow up as healthy and fit.
Antioxidant foods can save you from high blood pressure, signs of ageing, as well as cancer and serious heart diseases. They also enhance immune function and prevent inflammation too. Antioxidants are nutrients such as Vitamin E, C, selenium, beta-carotene, lutein, lycopene, alpha-lipoic acids, coenzymeQ10 and flavanoids. Numerous antioxidant compounds can be found in food. Below are some of the major antioxidant rich foods.
Berries: Blueberries, strawberries, blackberries, raspberries, cranberries, even red currants, all berries are rich in antioxidants. Try to have some berries every day. You can add them in salads, porridge, even cereals.
Beans: Red beans are high in terms of antioxidant compounds. Beans like pinto beans and kidney beans are also high in fiber and protein content. Good thing about beans is that you can add them in anything, be it a main course dish or a salad or soup.
Other Fruits such as red grapes, plums, raisins, cherries, oranges, apples and apricots too have a high quantity of antioxidants in them. As your elders must have told you, having fruits is helpful in every way possible.
Spices and herbs: Spices like cinnamon, ginger, turmeric, garlic, oregano, cumin, parsley, all have a high antioxidant content. You can add these in every meal. Even though these may not be taken in as large quantities as other antioxidant rich foods are, yet they provide ample protection because of their concentrated nature.
Cruciferous vegetables: Broccoli, kale, Brussels sprouts, turnip, cabbage and other cruciferous vegetables have in them valuable fiber along with antioxidant minerals.
Other vegetables such as sweet potato, tomatoes, beetroot, carrots, and leafy greens like spinach also have various antioxidants in them. Try to have five different vegetable servings each day.
Along with these, other food items such as nuts, grains, oils, tea, chocolates and even red wine has a concentration of antioxidants on the higher side and can help you if added in your diet, some in great quantities and some in minimum.
Head lice are a very common phenomenon in school going children. Head lice are little living insects which survive from sucking blood from the head of its host. They are wingless and not capable to jump or fly so they spread by close contact making it a very regular thing for school going children. However once infested with lice it is not a big deal, there are ways to get rid of lice and nits by natural and chemical methods.
Natural ways include the oiling of the head with oils. These oils help in suffocating the lice and the dead lice can be easily removed later on. Oils in their effectiveness order are: tea tree oil (being the most effective), lavender oil, neem oil, clove oil, eucalyptus oil and some others too. These oils can be massaged in the scalp and with a lice comb which is usually made of metal the lice can be combed out. When sitting with the lice comb, make sure you sit in a proper lighted area so that whatever you’re doing can be seen easily. Mayonnaise and Vaseline can also be used as suffocating agents but they are very messy and not easily washed out. After this process wash your child’s hair with the usual shampoo. Repeat the wash once again. After the hair is properly washed comb again with the lice comb. Make sure the lice comb is cleaned with hot water after this. This entire procedure should be done for 1 week every day. After that for 2 weeks make sure you comb the hair at night everyday to make sure that the lice is gone.
Clothing during the period of lice infestation is also affected. Once the hair treatment is going on these clothes should also be washed off thoroughly. They include bed sheets and pillow cases too.
Heart disease has been considered as one of the most record killer in the western world today. Smoking, alcohol consumption, having too much drenched fat, heaviness, and lack of exercise often leads to heart problems. Let us follow some tips to keep our heart healthy and disease free.
Every second counts- With the passage of time your heart muscles and vessels changes which can congeal our arteries and more risk of developing other situations arises. Changing comes as our body grows older so don’t avoid eating balanced diet food or leave exercise from the very next day because the harm has already occurred to you it cannot be repairable.
Keep control of calorie intake- The food you take has an impact on your heart so try to cut out those calories that has no dietary value which comes from beer and soda.
Eat your heart healthy- Try to include lots of green vegetables and fruits in your diet chart and don’t forget to consume cereal pasta and whole grain bread. Fish, grilled and steamed meat keep your heart healthy and fresh.
Listen to your body- You need to identify caution symbols if your heart is developing problems. If you are suffering from chest pain, heart palpitations breathe problem then get yourself checked out. It is also a superb idea to have a cholesterol test.
Avoid full fat lifestyle- lots of oily foods in your diet can create problem to your heart as well as saturated fat will start jamming your arteries. Start consuming milk, cheese, and butter for better low fat alternatives.
Kick out the cigs- Quitting smoking is one of the best things you can do in order to save your heart from any problem and lead a happy life.
Get active- aerobic exercise make your heart beat faster for at least 20 minutes at a time is perfect such as swimming, cycling and running.