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Posted by: | Posted on: January 22, 2020

HOW TO PREVENT HEARTBURN DURING PREGNANCY .

Heartburn is a burning sensation in your chest that often occurs with a bitter taste in your throat or mouth. The symptoms of heartburn may get worse after you eat a large meal or when you’re lying down.

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During pregnancy, the hormone progesterone causes the valve to relax, which can increase the frequency of heartburn.Heartburn and indigestion are more common during the third trimester because the growing uterus puts pressure on the intestines and the stomach.The following can help you to ease or avoid it completely during the pregnancy:

  • Drink fluids.Chamomile, licorice, slippery elm, and marshmallow may make better herbal remedies to soothe GERD symptoms. Licorice helps increase the mucus coating of the esophageal lining, which helps calm the effects of stomach acid.
  • Enjoy smaller portions.Eating smaller portions is one of the tried-and-true heartburn remedies. Eating less helps you lose weight, taming symptoms even further. If weight isn’t a problem and your portions seem just right, try splitting your three meals into five or six mini-meals.
  • Take care of stress.Stress is a contributor to both heartburn and indigestion.Coping with it and getting rid of stressful situations,will help prevent heartburn.
  • Avoid bending or laying after eating.Have your last meal of the day at least three hours before you head to bed. Lying down too soon after eating can trigger acid to rise up from the stomach—ouch.
  • Limit fried,spicy and gassy food.Avoid foods or drinks that relax the lower esophageal sphincter such as chocolate, peppermint, caffeine-containing beverages, and fatty or fried foods.Also, foods that may damage the esophagus such as spicy foods, citrus fruits and juices, tomatoes and tomato sauces, or any food that causes symptoms.

NB:Saliva helps move food down through the esophagus and can ease the symptoms of heartburn. To increase salivation, try chewing gum after a meal or an attack of heartburn. Avoid mint-flavored gums, however, since these may relax the valve at the top of the stomach.

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Posted by: | Posted on: January 16, 2020

BEST FOODS TO EATING IN THE MORNING.

Basically, eating the morning meal has never been easier.A good meal in the morning can help your body prepare for the day to come, and lower your risk of heart disease, diabetes and obesity.Eating foods with protein and fiber in the morning keeps your appetite in check the rest of the day.

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The following are the best food to have for breakfast:

  • Eggs.Egg keep you feeling full much longer than cereal or toast. The protein and fat in eggs helps sustain your energy levels, keeping you satisfied for longer and reducing the need for a mid morning snack.People who eat eggs for breakfast are more likely to lose weight than those who ate bagels.
  • Greek yoghurt.Greek yogurt is another excellent source of protein to eat in the morning.It is is thick and creamy and contains more protein than regular strained yogurt.It is also rich in calcium and contains probiotics that help support a healthy gut and immune system.
  • Protein shake.A high-protein breakfast suppresses your hunger hormone ghrelin, curbs your appetite, and crushes cravings. Breakfast often gets low priority among a million morning curveballs. A protein shake provides a fast, no-brainer meal to stay full, focused, and fabulous all morning.
  • Nuts.If you want maximum benefit take nuts in the morning especially almond will do lot of magic in your daily life.
  • Green tea.Early morning can be a good time to drink green tea because your metabolism is the highest, which can be boosted with a nice hot cup of green tea. It is good to drink green tea in the evening too because that’s when your metabolism tends to dip, so this could be your last shot to prolong your dipping metabolism.
  • Berries.Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.
  • Flaxseeds.If you are eating flax seeds in the morning – it is suggested to have them as grounded or powdered form. Half spoon of Flax seed with water helps your digestive system to work well.
  • Oatmeal.The low-glycemic impact (GI) of a bowl of oatmeal eaten in the morning provides a good source of energy throughout the morning hours, without a dramatic increase or drop in blood sugar.The daily caloric impact of an oatmeal breakfast is huge. Oatmeal could help you decrease your total daily calories by as much as 81%.
  • Chia seeds.Chia seeds are rich in fibre.Consuming chia seeds water in morning can give a boost to your digestion and improve bowel movement.They are rich in fibre, protein, good fats, calcium, manganese, magnesium and phosphorus.
  • Fruits.The best time to eat fruits is considered to be in the morning. Having fruits on an empty stomach can be beneficial for your health. However, avoid eating citrus fruits in the morning as they can cause acidity.
Posted by: | Posted on: January 10, 2020

HEALTHY BENEFITS OF COCONUT WATER.

Coconut is the fruit of the coconut palm (Cocos nucifera). It’s used for its water, milk, oil, and tasty meat. Coconuts have been grown in tropical regions for many  years but recently increased in popularity for their flavor, culinary uses, and potential health benefits.

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Taking coconut water often may help your body in the following:

  1. Balance your blood sugar.Coconut water can lower blood sugar levels, and improve other health markers in diabetic animals.Coconut water is a good source of magnesium, which improves insulin sensitivity and decreases blood sugar levels in people with type 2 diabetes and prediabetes.
  2. Cures bad hangover.Coconut water has the ability to recharge your body after a night of boozing! It’s not only fat-free, super tasty and naturally sweet, but it also loads your body up with essential electrolytes like potassium and sodium.
  3. Keeps you hydrated in summer.Coconut water can perform just as well as a traditional sport’s drink to keep you hydrated and help replenish fluids after a run or on a sunny day.
  4. Burns fat faster.Coconut water is low in calories and easy on stomach. It is packed with bio-active enzymes that are known to ease digestion and boost metabolism. The higher the metabolic rate, the more fat you burn.Drinking coconut water at least 3-4 times a day may help in losing those extra kilos.
  5. Good for skin.When used on the skin, coconut water cleanses and hydrates. Coconut water naturally moisturizes without adding excess oil and the presence of potassium helps with hydration balance for the fluids and electrolyte levels in your body.
  6. Helps dissolve kidney stones.It also helps in dissolving kidney stones because of the presence of potassium, which plays a key role in urine alkalizing and preventing formation of kidney stones.
  7. Increases heart health.Coconut water helps prevent stroke and heart attack. … You may have seen coconut water touted as a heart-healthy beverage. The potassium in coconut water helps counteract the blood pressure-boosting effects of sodium, so, in theory, drinking coconut water could help prevent heart disease.
Posted by: | Posted on: January 10, 2020

BENEFITS OF EATING A CUCUMBER DAILY.

Cucumber is a widely cultivated plant in the gourd family, Cucurbitaceae. It is a creeping vine that bears cucumiform fruits that are used as vegetables. There are three main varieties of cucumber: slicing, pickling, and seedless.

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Cuumber is very popular when it comes to healthy facts.The following are some benefits that come along with eating it daily:

  1. Promotes weight loss.Cucumber has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt and black pepper to stimulate weight loss.
  2. Rich source of anti oxidents.Cucumbers contain several antioxidants, including vitamin C, beta-carotene and manganese, as well as flavonoids, triterpenes and lignans that have anti-inflammatory properties.
  3. Keeps you hydrated.In a cup of sliced cucumber, 95% of the weight comes from water.Staying hydrated helps your body to flush out toxins and maintain a healthy complexion.
  4. Improves digestion.Cucumbers are rich in water, and their skin contains insoluble fiber. Both water and fiber help food to move through the digestive tract quicker and more easily, helping prevent constipation.
  5. Eliminates toxins.All that water in cucumber acts as a virtual broom, sweeping waste products out of your body. With regular eating, cucumber is known to dissolve kidney stones.
Posted by: | Posted on: January 7, 2020

REASONS FOR PREMATURE AGING.

Premature ageing syndromes, also known as progeria, include two very rare inherited conditions, Hutchinson-Gilford syndrome and Werner syndrome. In both conditions, skin changes that indicate premature ageing include: Atrophy (skin thinning and loss of elasticity) Loss of cutaneous fat. Wrinkling.

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This may be due to:

  1. You are eating more sugar.Excess processed sugar in your diet, even in small amounts can cause dark circles, wrinkles, dehydrate skin and can fast track the aging process.When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating “advanced glycation end products”appropriately referred to as “AGES”).Ultimately, AGES may damage your skin’s collagen (the protein that keeps skin firm and youthful).
  2. You dont use sunscreen.Dermatologists recommend to patient to wear sunscreen all the time.Wearing sunscreen on a regular basis can help prevent this. Harmful UV rays penetrate clouds and get to your skin if it’s not protected.
  3. Putting your face on pillow while  sleeping.Wrinkles are caused by the loss of collagen and elasticity, which reduces skin volume. But applying repeated pressure (such as sleeping with the side of your face on a pillow) or muscle motions (such as laughing and squinting) against the collagen will promote its breakdown, eventually leading to visible lines.
  4. Drinks less water.When your skin is less than 10% water it is considered to be dehydrated. Drinking 6-8 glasses of water a day is vital in hydrating the inside of your body.When your skin becomes dehydrated you experience symptoms of dryness, flakiness, roughness, irritation, and cracking; hence the look of prematurely aged skin.
  5. Tension.Chronic stress accelerates premature aging by shortening DNA telomeres. , long-term unemployment, anxiety attacks… … As telomeres become shorter, their structural integrity weakens, which causes cells to age faster and die younger.
  6. You sleep with make up.Sleeping with makeup on is not a good idea.Makeup can trap dirt and environmental pollutants inside the skin, and this type of environmental stress can result in increased free radicals which can cause DNA mutations, collagen degradation, and, over time, can result in premature aging.
  7. Smoking and drinking.The nicotine in cigarettes causes narrowing of the blood vessels in the outermost layers of your skin. This impairs blood flow to your skin. With less blood flow, your skin doesn’t get as much oxygen and important nutrients, such as vitamin A. As a result, skin begins to sag and wrinkle prematurely because of smoking.Alcohol also depletes our body of vitamin A, which plays an important role in keeping our skin firm and youthful. Alcohol can cause premature aging to our eyes. Drinking causes irritation of the blood vessels in our eyes.
Posted by: | Posted on: January 6, 2020

30 DAY CHALLENGE TO GOOD HEALTH.

Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you to reach and maintain a healthy weight, reduce your risk of chronic diseases (like heart disease and cancer), and promote your overall health.

I challenge you to try the following:

  1. No burgerJunk foods are full of calories, fat and excess sodium and having it even once can be bad for your health. For example, a single hamburger contains 500 calories, 25 grams of fat, 40 grams of carbs, 10 grams of sugar, and 1,000 milligrams of sodium, which is enough to cause havoc in your system.
  2. No ice cream.Ice cream is unhealthy because it is an energy dense food and has a high content of carbohydrates, sugar, and fat. With a carbohydrate count at about 15 grams in a one-half-cup serving, 20-30 grams of sugar depending on the flavour and 10-20 grams of fat.
  3. No chocolate.Chocolate receives a lot of bad press because of its high fat and sugar content. Its consumption has been associated with acne, obesity, high blood pressure, coronary artery disease, and diabetes.
  4. No Cakes or donuts.Most pastries, cookies, and cakes are unhealthy if eaten in excess. Packaged versions are generally made with refined sugar, refined wheat flour, and added fats. Shortening, which may be high in unhealthy trans fats, is sometimes added.
  5. No soda.Drinking high amounts of sugar-sweetened beverages  such as soda can have various adverse impacts on your health. These range from increased chances of tooth decay to a higher risk of heart disease and metabolic disorders like type 2 diabetes.
  6. No fast food.Fast food is usually higher in fat, calories, cholesterol, and sodium in comparison to homemade meals. Eating too much fast food can increase risk for health problems such as high blood pressure, heart disease, and obesity.
  7. No chips.Potato chips are bad, and not only because they’re high in fat or calories. Instead, it’s because burnt chips, and certain other foods, contain a chemical known as acrylamide that could increase one’s cancer risk.
  8. No white bread.The highly processed flour and additives in white, packaged bread can make it unhealthful. Consuming too much white bread can contribute to obesity, heart disease, and diabetes.
Posted by: | Posted on: December 29, 2019

CAUSES OF OBESITY AND HOW TO AVOID IT.

Obesity is a complex disease involving an excessive amount of body fat.It is a medical problem that increases your risk of other diseases and health problems, such as heart disease, diabetes, high blood pressure and certain cancers.

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It is generally caused by eating too much and moving too little. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.Even thou,it may be also caused by other things.

Most common causes of obesity

  • Physical inactivity. It is a leading cause of disease and disability.Sedentary lifestyles increase all causes of mortality, double the risk of cardiovascular diseases, diabetes, and obesity, and increase the risks of colon cancer, high blood pressure, osteoporosis, lipid disorders, depression and anxiety.
  • Overeating. If you consume high amounts of energy, particularly fat and sugars, but do not burn off the energy through exercise and physical activity, much of the surplus energy will be stored by the body as fat.
  • Genetics.More commonly, people who have obesity have multiple genes that predispose them to gain excess weight. One such gene is the fat mass and obesity-associated gene (FTO), which is found in up to 43% of the population.
  • A diet high in simple carbohydrates.carbohydrates are among the macronutrients that provide energy and can thus contribute to excess energy intake and subsequent weight gain.
  • Frequency of eating.
  • Medications.Common drugs that cause unwanted pounds include corticosteroids, antidepressants, diabetes medications such as insulin or those containing sulfonylureas, some heartburn drugs, hormone therapy/contraceptives, and anti-seizure drugs such as Depakote.
  • Psychological factors.Psychological factors that can be associated with obesity can include behaviors (eating, lack of activity), personality factors, stress which can lbe associated with poor diet and exercise in many people, feelings of being out of control with food and patterns of dysfunctional eating.
  • Diseases such as hypothyroidism, insulin resistance, polycystic ovary syndrome, and Cushing’s syndrome are also contributors to obesity.

While diet and exercise alone may not be enough to cure obesity, they are still two of the best ways to prevent it.For treating obesity,it is good to consider biologically based treatment, including medication and surgery where appropriate.

Obesity symptoms
  • breathlessness.
  • increased sweating.
  • snoring.
  • inability to cope with sudden physical activity.
  • feeling very tired every day.
  • back and joint pains.
  • low confidence and self esteem.
  • feeling isolated.
Foods to avoid when you’re trying to lose weight.
  • French Fries and Potato Chips. Whole potatoes are healthy and filling, but french fries and potato chips are not.
  • Sugary Drinks. Sugar may be sweet, but the health effects of sugar consumption are not. Drinking large amounts of sugar can lead to serious health problems. Sugary beverage intake is significantly associated with weight gain and obesity.
  • White Bread.Eating bread will make you gain weight.Bread has the same calories per ounce as protein. Whole wheat bread and white bread have the same calories per slice. Whole grains packed with fiber will leave you feeling fuller, so you can eat less to still feel satisfied.
  • Candy Bars.
  • Most Fruit Juices.Sucrose consumption without the corresponding fiber, as is commonly present in fruit juice, is associated with the metabolic syndrome, liver injury, and obesity.
  • Pastries, Cookies and Cakes.
  • Some Types of Alcohol (Especially Beer).Ethanol stimulates reward centers in the brain in much the same way sugar, salt and fat do. Because of this, people with a predisposition to over-drinking may also have a predisposition to overeating. Some people have said that drinking alcohol increases appetite, and so can lead to overeating and weight gain.
  • Ice Cream.Most ice creams are high in sugar and fat, adding a lot of extra calories to your meal.

The Pritikin and Ornish diets are examples of very low-fat diets. They are primarily plant-based diets (e.g., fruits, vegetables, whole grains, beans, and soy), with limited amounts of reduced fat dairy, eggs, lean meats, and fish.

Many of the strategies that produce successful weight loss and maintenance will help prevent obesity. Improving your eating habits and increasing physical activity play a vital role in preventing obesity. Things you can do include: Eat five to six servings of fruits and vegetables daily.

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