Health N Fitness: 2011

Friday, October 14, 2011

Vitamin C And Its Benefits

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Who knew that one glass of orange juice a day could be very beneficial? With about 97 mg of vitamin C, a glass of orange juice helps make your skin glow and protects from early wrinkles. Fruits and vegetables rich in vitamin C offer the same benefits and more as they also contain fiber along with other vitamins and minerals. Here in this article we will be discussing Vitmain C and its benefits and also sources and functions of vitamin c.

Vitamin C, also known as ascorbic acid, is essential for the growth, development and repair of all body tissues. It plays a role in many body functions, including the formation of collagen, absorption of iron, protecting the immune system, healing wounds and maintaining cartilage, bones and teeth.

According to a recent study done by researcher Mark Moyad, MD, MPH, of the University of Michigan, vitamin C may offer health benefits in these areas:

Vitamin C for Stress. Because vitamin C is one of the nutrients sensitive to stress, and is the first nutrient to be depleted in alcoholics, smokers and obese individuals, it makes it an ideal marker for overall health.

Vitamin C for Colds. There is good evidence that taking vitamin C for colds and flu can reduce the risk of developing further complications, such as pneumonia and lung infections.

Vitamin C for Stroke. Although research has been conflicting, one study in the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with a 42 percent lower stroke risk than those with a lower concentration. The reasons for this are not completely clear.

Vitamin C for Skin Aging. Vitamin C affects cells on the inside and outside of the body. A study published in the American Journal of Clinical Nutrition examined links between nutrient intakes and skin aging in 4,025 women aged 40 to 74. It found that higher vitamin C intakes were associated with a lower likelihood of a wrinkled appearance, dryness of the skin and a better skin-aging appearance.

According to Dr. Ahmed Dawood, a physician at Al-Salam Hospital in Madinah, Vitamin C also protects against eye diseases, prenatal health problems such as cancer and cardiovascular disease and immune system deficiencies. “You can say it is the shield to living longer,” he said.

Dawood says that unless one can eat plenty of fruits and vegetables, you may need to take a dietary supplement of vitamin C to gain all the benefits. He suggests taking 500 milligrams a day, in addition to eating more fruits and vegetables.

“It’s sad that only 20 percent of Saudi adults get the recommended nine servings of fruits and vegetables a day. I highly recommend people to eat nine servings of fruits and vegetables daily, because you will get a healthy dose of vitamin C. Vitamin C is easily absorbed both in food and in pill form, and it can enhance the absorption of iron when the two are eaten together,” he added.

However, Dawood says there is a downside to taking vitamin supplements. “Some types may irritate the stomach, so I advise taking non-acidic forms. The safe upper limit for vitamin C is 2,000 milligrams a day, and there is a great track record with strong evidence that taking 500 milligrams daily is safe,” he said.

Dawood recommends people who are on diet to include fruits and vegetables that are rich in Vitamin C in every meal to guarantee a healthy diet. “This will increase your metabolism and hence increase your ability to get rid of fat. Furthermore, since dieting usually causes bad mood, which can cause you to go off track, increasing your intake of vitamin C can help you stay on track as it keeps in you a good mood,” he added.

The foods richest in vitamin C are citrus fruits, green peppers, strawberries, tomatoes, broccoli, white potatoes, and sweet potatoes. Other good sources include dark leafy greens, cantaloupe, papaya, mango, watermelon, sprouts, cauliflower, cabbage, red peppers, raspberries, blueberries, winter squash and pineapples.

“The level of vitamin C in the body is related to body mass, which means that the more overweight you are, the lower your levels of vitamin C. People that have normal weight tend to have higher levels,” explained Dawood.

Dawood recommends following these steps to get more vitamin C in your diet:

Add grated fruits and vegetables to your daily recipes.

Keep sliced fruits and vegetables on hand so they are ready for a quick snack.

Eat raw vegetables and dip them in hummus, yogurt or salsa.

Try to include vegetables suck as tomatoes, lettuce or broccoli to your sandwich.

Add fresh or dried strawberries, nuts or berries to your cereal for breakfast

Drink tomato juice as an afternoon snack.

“Do your body a favor and make sure you eat your fruits and vegetables every day so that you get enough vitamin C. You probably won't get sick as often and your body will be healthier and stronger,” said Dawood.

Monday, October 10, 2011

Cure a Headache Naturally

In today's world, life has become very rapid. Mostly people have dependent on instant solutions, remedies or quick fixes not knowing what we have to payback in future. Like Dependence on pills for the simplest ailments make viruses and bacteria more resistant to medications. Ingesting too much medicine also introduces many chemicals and toxins that may cause damage to major organs in our body.

How about finding alternative ways to cure our ills? Headaches are one of the most common complaints people have these days, and surprisingly, one of the ailments you can solve without popping a single pill. So, to cure a headache naturally, try these methods first before swallowing that headache medicine!

Proper Hydration Can Cure a Headache Naturally
Some people think popping a pill for their headache is what helps them with the migraine, when in reality it's the water that washes down the pill. Dehydration has different effects on people, but the most common is headache. Drink a refreshing glass of water or two before trying anything else.

You can also drink something refreshing such as tea or something that really rehydrates you, like Gatorade.

Relaxation
Stress is an obvious trigger for most headaches, especially in high-pressure jobs and long work hours. Do yourself a favor and take a short timeout. Go to a quiet corner, close your eyes and clear your head of all the things that were bothering you. Take deep breaths, imagining all the negative air going out and the positive air going in. Think happy thoughts.

There are a myriad ways for people to achieve relaxation, but aromatherapy or a quick nap will also do for those pressed for time.

Lemons for Heat-Induced Headaches
Use the juice of three to four lemon slices for tea. Use the lemon peels and pound it into a paste using a mortar and apply to your forehead. This can grant you relief.

Cinnamon ~ A very Effective Herb to Cure a Headache Naturally
Like lemon, you can use cinnamon as a relief from headache. Pound cinnamon sticks into a fine powder and mix with water to form a paste. Put the cinnamon paste on your temple and forehead.

Healthy Living
A healthy lifestyle with proper nutrition and exercise, coupled with positive and good thoughts, will go a long way to ensure a headache-free day. Headaches are physical manifestations of your body becoming stressed or overanxious, so having a good outlet for negative energy, such as exercise, does a lot in getting rid of them. Healthy food also ensures our bodies will be in top shape and able to withstand whatever stressful situation is thrown towards their way.

Getting enough sleep is also crucial for a headache-free lifestyle.

Cold Compress
Extreme temperatures can cause headaches. Provide relief from the temperature and pain by applying a cold or hot compress to your neck, temples and forehead. Try to find the most comfortable temperature for you by testing the temperature of the compress on the back of your hand.

There are varied ways to get rid of a headache naturally, all of which do not require chemicals and medications at all. Tea, naps, relaxation and a healthy lifestyle are all important in keeping you headache-free naturally.

Wednesday, September 28, 2011

Health And Hygiene Tips For Good Health

Regular Health Mistakes & Health And Hygiene Tips
Due to little health mistakes we may cause damage to our bodies. This is all because we are unaware we are doing something wrong. In this article we will be discussing some of the most common health mistakes along with health and hygiene tips for good health.

Crossed Legs
Do you cross your legs at your knees when sitting? Although we may believe that this is the lady-like elegant way to sit, sitting this way cuts down circulation to your legs. If you don"t want varicose veins to mar the beauty of your legs and compromise your health, uncross your legs every time you realise you have one knee on top of the other. The best way to sit is to simply place both legs together on the floor, balancing your weight equally. If you feel like changing position, instead of crossing your legs, simply move both legs together to one side. As an alternative, you could also consider crossing your legs loosely at the ankles. This is a classically elegant way to sit, and is far better for your legs and your health than sitting with your legs crossed at your knees.

Old Tooth brush
How often do you change your toothbrush? Most of us wait until most of the bristles have either fallen off, or are in such bad shape that we"d be embarrassed to pull out our brush in public. However, since not many of us need to pull out our brush in public, we carry on with our frayed one until we lose it. Replace your toothbrush often. Damaged bristles can harm the enamel, and don"t massage your gums well. If you find brushing your teeth a pain like I do, but know you must do it, you might as well be doing it right. Imagine going through the annoyance of brushing your teeth twice a day only to find out that you"re damaging your enamel every time you clean your teeth. Also, use a brush with soft bristles unless your dentist has advised otherwise.

Eating out often
There are oils that are high in cholesterol, and oils that cause little harm and are better for your heart. However, no matter how light the oil is, it is never a good idea to eat too much of it. Avoid fried foods. Eating Out: Is Good for the Tastebuds But Bad for the Waistline!!! And there is no reason why people cant cook their own food at home….at least you know what goes in it which is never the case in restaurants, in the long run, it is cheaper and better for your health and hygiene. Plus, it is a nice hobby where you can use your creativity and imagination……

Neglecting breakfast
Never, ever skip breakfast. Remember, when you wake up in the morning it"s been around 10-12 hours since your last meal. Your body needs food now, more than at any other time. Eat a heavy breakfast. You will then be busy through the day, and the calories will get expended quickly. If you are trying to diet, eat a light dinner. Here are some more common health mistakes we make. Being informed and making a few changes can help make us feel a whole lot better.

High heels
High heels sure look great, but they're murder for your back. This however doesn't mean you should steer clear of stilettos. Wear them, but not when you know you will be walking around a lot. Wear them when going out for lunch or dinner - when the only walking you will be doing is to your car, to the table, and back. Avoid high heels when you are going somewhere on foot. When you walk, your feet bear the force of one and one-half times your body weight.

Wearing high heels creates faulty biomechanics and unnecessary stress on your ankles, knees, pelvis, and potentially throughout your entire spine. As Socrates once said, "When your feet hurt, you hurt all over."

Sleeping on a soft bed
You don't have to sleep on the floor be kind to your back, but do make sure you have a firm mattress. Although a mattress on springs is soft and lovely to sink into, it's bad for your back. If you already have an old bed with springs, you don't need to invest in a new one - simply get a thick wooden plank put over the springs, and place the mattress on the plank. Sim ilarly, if your mattress is old and lumpy, throw it out and get a new one. Your neck and your back will thank you. The same rule applies to sofas. If you will be spending hours on a sofa, get a firm yet comfortable one. Sofas you completely sink into are not the best idea.

Pillows
No matter how comfortable sleeping with ten cushions is, have pity on your neck and resist. Sleep with one pillow, and make sure it is not too thick. If your pillow gets lumpy, discard it and go for a new one. Get a thin pillow if you sleep on your stomach and something a little thicker if you sleep on your back, to give your neck adequate support. Try to avoid sleeping on your stomach. It's difficult to maintain the mid-line position, and it is more likely to cause aches and pains.

Not exercising
So all of us know we should exercise more, but many of us don't. This is a health mistake we consciously make! And why is that? Simply because we refuse to admit the damage we are causing to our bodies by not working out. A number of people only start working out once they've experienced a warning signal. Don't wait for a heart attack to strike before you decide to opt for a lifestyle change. Make the change now. You don't need to train for the marathon to be in top shape. Half an hour of brisk walking three to four times a week will make a world of difference to your health. You could then increase this to forty minutes, four times a week - and you're all set. If you haven’t exercised for a week, you're making a mistake. The health of the mind is closely tied to the physical health and fitness of the body. One way to enhance mental health quickly is to increase levels of exercise, like walking exercise, in an individual’s life.

Hope this health and hygiene tips article will help you. If you like this article or if you want to discuss something regarding health and hygiene do comment back and let me know.

Sunday, September 25, 2011

Top 7 Tips for Back Pain Relief

Back pain is one of the most common body pain problems we face. If you are having consistent backache issues that are intolerable at times, I believe you had caught up with the second most common neurological disorder - Back pain.

The occurrence of back pain can be due to many reasons. Start assessing the reason behind the pain and understand what are the causes behind it and why. As a matter of fact, back pain can be interpreted into more serious conditions such as herniated disc, spinal stenosis, spondylosisthesis, osteoporosis, or a tumor, hence it's important to find out what is the reason that is causing the pain.

Aside that, we've got 7 tips for you to relieve the pain in your back:

1.Vitamin D - Muscle pain is one of the body pain issues that will result to unbearable backaches, probably due to vitamin D deficiency. One easy way to replenish your body with vitamin D would be exposing yourself to the sun and allowing your skin to absorb the UV rays. However people with darker pigmented skin will not effectively convert UV rays to vitamin D as compared to others.

2.Yoga - Sign up for a yoga class to relieve back pain issues in just 16 weeks. The pain intensity, disability and reliance on pain killer medications will be significantly reduced.

3.Massage Therapy - Go for a massage therapy if you are having lower back pains, especially for the women during pregnancy. Studies have proven that back massages will not only relieve chronic back pain, it can also effectively reduce anxiety and depression.

4.Capsaicin Cream - Studies shown that capsaicin cream can effectively reduce pain by acting as an analgesic effect. As compared to placebo, capsaicin cream can reduce pain by 11% more when conducting on a double-blind study.

5.Improving on Your Posture - Improving one's posture by eliminating bad habits such as slouching can help in reducing the pain, muscle tension on your back, and improve mobility. In our daily lives, we hardly pay attention to our sitting or standing posture and this eventually leads to muscle strain and adding stress to our spine.

6.Acupuncture - Engaging in regular acupuncture sessions can effectively reduce back pain on a long run. Studies have shown that people who are regularly taking up acupuncture sessions will have a significant reduction in pain after a year of acupuncture. After two years, people who are still consistently receiving acupuncture might had been pain-free by then.

7.Visit an Orthopedics Clinic - Seek for medical support if your back pain still persists after trying out the suggested remedies. It is advisable to seek for professional treatment if the pain is giving you symptoms that can be interpreted into serious health issues.