Dental Health Tips

Baby-Bottle Caries

How early can a person have tooth decay? The answer is, as soon as a person has teeth erupted.

This means an infant under the age of 1 can start having tooth decay. Tooth decay that happens in infants is called Early Childhood Caries. ECC is a severe problem that causes debilitating tooth destruction in infants and young children.

The prevalence of ECC is estimated to be as high as 90 percent in some Head Start populations. However, by following the guidelines developed by the American Academy of Pediatric Dentistry and by visiting a dentist for the first check-up by the child's first birthday, ECC can easily be prevented.

ECC is a specific form of severe decay found in the teeth of infants and toddlers who fall asleep with bottles of milk, juice or any sweetened liquid in their mouths. ECC is also known as baby-bottle tooth decay, nursing-bottle caries and milk-bottle syndrome. It is the only severe dental disease common in children under 3 years of age.

Bacteria, which are found in the mouth, convert sugar into acids. These acids destroy the enamel and dentin of the tooth. The flow of saliva in the mouth helps to wash acids from the tooth surface during the daytime. However, when an infant is asleep, the flow of saliva is significantly reduced, and this allows acids to pool on the tooth. This, coupled with the sugars found in juices, milk or other soft drinks, will lead to early cavities.

The top four front teeth are most affected by ECC, which appears as white chalky marks on the teeth due to decalcification by the acids. If these teeth are left untreated, unsightly and often painful cavities will develop.

Baby teeth are important to a child for chewing and biting food, making a good smile, and speaking. However, the most important function of baby teeth is that they are holding space in the mouth for upcoming permanent teeth.

The first baby tooth erupts around 6 to 8 months of age, and usually all 20 baby teeth are erupted by the age of 2 or 2-and-a-half. Early loss of baby teeth can cause blocked eruption, drifting, crooking and crowding of the permanent teeth.

A child who prematurely loses baby teeth will have a very high chance of needing braces in the future. If an abscess or infection occurs around baby teeth with ECC, it may affect the development of the underlying permanent teeth.

The best treatment for ECC is prevention. But teeth affected by ECC can still be treated if intervention is early and the underlying causes are stopped.

The following are guidelines, developed by the American Academy of Pediatric Dentistry, for preventing baby-bottle tooth decay:

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Don't allow a child to fall asleep with a bottle containing milk, formula, fruit juices or other sweet liquids.
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Comfort a child who wants a bottle between regular feedings or during naps with a bottle filled with cool water.
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Always make sure a child's pacifier is clean, and never dip a pacifier in a sweet liquid.
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Introduce children to a cup as they approach 1 year of age. Children should stop drinking from bottles soon after their first birthdays.
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See the dentist if any unusual red or swollen areas appear in a child's mouth, or any dark spot on a child's tooth.

Healthy adult teeth begin with healthy baby teeth. Knowing and following the AAPD guidelines, and visiting a dentist for the first check-up around the age of 1, are very important for preventing young children from getting ECC.

High Blood Pressure Tips

If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Being physically active is one of the most important steps you can take to prevent or control high blood pressure and will help you keep your weight down. It will also help to reduce your risk of heart disease and enhances overall wellbeing. All you need to do is 30 minutes of moderate level activity preferably every day of the week - you can even divide the 30 minutes into shorter 10 minute periods if you are not used to regular exercise.

Exercise does not have to be strenuous; you should start slowly and build up the amount of exercise that you do.

It is not advisable, however, to lift heavy weights or to take on certain strenuous activities if exercise has not been gradually and appropriately introduced. If you are worried that your health could be adversely affected by exercise, i.e. you have a heart complaint; make sure that you are reviewed by your GP.
Look at what you are eating. Does it contain a lot of sodium?

It is suggested that no more than 2.4 grams of sodium should be consumed per day. Read the labels and be aware of hidden sodium, which is known to increase blood pressure. Try not to add salt to your meals.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.
Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Watch your alcohol intake

Keep the amount of units you consume to a minimum, as your body works hard to flush it out of your system and this will have an effect on your blood pressure (plus it will increase your weight).

It is recommended that men limit themselves to no more than one or two drinks per day and women should have no more than one drink per day.

Ginger - Health Benefits

Zingiber Officinale or Ginger is known for its pungent taste and medicinal properties. The plants botanical name is thought to be derived from its sanskrit name 'singabera'. Basically Ginger belongs to the Turmeric family. The plant's under ground stem is used for medicine and flavouring. Ginger is a perennial plant.

Ginger is said to have originated in china. The Chinese have relied on ginger as a medicine and flavouring agent for more than 2000 years. Although a native of southeast Asia the top commercial producers are India, Jamaica, Indonesia, Australia. Ginger adds a special flavour to the food.

Its available all around the year. Ginger is also available in several other forms including crystallized, candied and pickled ginger. Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled. Stored unpeeled in the freezer, it will keep for up to six months. Dried ginger powder should be kept in a tightly sealed glass container in a cool, dark and dry place. Ginger is also used for flavoring cookies and cakes. Ginger can be freshly grated and used in cooking.

Ginger contains approximately 1-4 % of volatile oils. These oils are responsible for its medicinal values. The health benefits of ginger come from the gingerols and shogaols, that give ginger its spicy and pungent taste. Ginger does not interact with any other nutrients or drugs in the body and hence is very safe.

Ginger is very effective in curing gastrointestinal distress. Ginger's anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy. The 'Gingerols' present in ginger reduces the pains in people with osteoarthritis or rheumatoid arthritis. Ginger's therapeutic properties stimulate circulation of the blood, cleansing the bowels and kidneys.

Ginger promotes sweating which is helpful during Influenza. The sweat contains potent germ-fighting agents. While sweating the Dermicidin that is manufactured in the sweat glands are transported to the skin surface which helps fight bacteria like staphylococcus. Ginger is the best medicine for relieving motion sickness, nausea, dizziness, controlling pain etc.,

Oregano

Oregano is a perennial herb. Oregano is also an ancient herb which was used for culinary purposes. It belongs to the mint family. It has a pungent flavour and a slightly bitter taste. The leaves contain essential oil called origanum oil. Oregano was used by the ancient Greeks and Romans and eventually got introduced to European countries. It was initially grown in the mountainous regions around the Mediterranean sea. This herb has won the "Herb of the Year -2005' award.


Historically oregano was used to crown young Greek and Roman couples. In ancient times it was believed that it would ensure happiness of the deceased one if Oregano was grown in their grave. It was also used to cure venomous bits in history.


The oregano became popular with the Pizza craze. It is one of the main flavouring agents used in Pizza making. The leaves are slightly crushed so that the aroma gets released. Oregano can be used fresh or in dried forms. It is used to flavour meat dishes, soups, steaks, salads and stuffing's too. Oregano grown in the warm and dry climate is of the best quality. Oregano is often used in tomato sauces, fried vegetables and grilled meat. It is an indispensable ingredient for Greek and Italian cuisine.


Oregano also is known for its medicinal properties. It is the natural best herbal antiseptic. Oregano tea is said to cure colds, Jaundice, flu, indigestion and regulate menstrual cycles. It is used as an expectorant and should not be taken in large doses. The Oregano Tea has a soothing effect and aids in sleep. Pregnant women should not consume Oregano Tea. The plant has high oil content and can irritate sensitive skin. Oregano contains thymol, which can help loosen the mucous and relieve symptoms of the respiratory system.


This plant is easily grown from seed or cuttings. The herb was used for aromatic purposes also. It blooms between July and October. It was also used in dye making. It is available both in fresh and dried forms in the markets.

Botanical name: Origanum vulgare.

Health Benefits of Rosemary

Rosemary or 'Rosmarinus officinalis' has its origin in the Mediterranean region and eventually its fame spread to other parts of the world. The word 'Rosemary' is a derivative from the Latin word 'Rosamarinus' which means 'Dew of the sea'. The Romans used Rosemary in many religious ceremonies. The mention of Rosemary is also found in the ancient Egyptian civilization, wherein the Rosemary extracts were used in incense preparations.

Rosemary is an evergreen perennial herb. It has a pine-like fragrance and a pungent flavor. Rosemary grows as shrub and it belongs to the Mint family. It is a woody plant with rigid branches. The leaves are deep green in color and are flat like that of the pine tree with silvery undersides. The Rosemary flowers are pale blue in colour. It grows well in dry soil and requires good amount of sunlight. Rosemary is known for its culinary use for a very long time. It is often used as a seasoning for stews, soups etc., Other than flavoring food its used in cosmetics and extracts of Rosemary are used for medicinal purposes. The flavor and health benefits make it indispensable in every kitchen. Rosemary is commercially available as whole springs both fresh and dried. Rosemary oil extracts and powders are also available. The flavor of the fresh Rosemary is far superior to dried ones. A mixture of rosemary oil and water helps remove bad odour.

A good source of minerals and iron, Rosemary is as well a dietary fiber. Rosemary oil when externally applied on the skin rejuvenates the skin and strengthens the capillaries. Many cosmetics have Rosemary extracts as the main component.

Rosemary is used to treat many ailments like headaches, digestion problems, liver diseases, throat congestion, regulation of menstrual cycle and many more. Rosemary oil is a popular essential oil which is used in Aroma therapy. It stimulates hair growth and boosts mental activity.

Rosemary has the ability to prevent cancer, helps enhancing the functioning of the liver and improves the functioning of the kidney. Two natural acids present in Rosemary the 'Caffic acid' and 'Rosemarinic acid'. These acids are both potent anti-inflammatory and antioxidant agents.

The antioxidants contained prevents the damage of cells by free radicals thus a good defense for cancer. Rosemary has the ability to block the hormone oestrogen, the imbalance of which causes breast cancer. Although drugs are available for treating breast cancer they have many unpleasant side effects. Rosemary thus offers a natural remedy. Rosemary tones down the effect of harmful toxins and flushes them from your body. Rosemary extracts possess the ability to inactivate toxins and then eliminate them from the liver, before they can cause any serious damage. Rosemary helps combat the effects of water retention. Rosemary also has therapeutic properties as a mild diuretic in reducing swollen ankles.

Rosemary oil and teas are used extensively for hair care. Regular usage of the oil stimulates hair growth and prevents premature graying of hair. The scalp related problems like dandruff, flaky scalp are treated with a combination of tea tree oil and rosemary oil. Rosemary is also used to evade bad breath. Regular massage of Rosemary oil prevents skin dryness. It has a good aroma and can be used as a room freshener. The anti microbial property helps treat skin disorders like psoriasis, eczema, and athletes��s foot etc., Rosemary oil may, at times, have allergic reactions and hence it should be used only with prescription.

Cumin - Curative Properties

Cumin is a most popular spice all over the world. Cumin is one of the most typical spices for India, especially the Southern part. Cumin is an ancient spice and has mentions in Bible too. It is native to upper Egypt. It grows well in hot climates. It is mainly used for seasoning dishes. The Romans and the Greeks used it medicinally and cosmetically. Cumin botanically known as 'Cumin cyminum'. It is an annual plant. Cumin has a nutty, peppery flavor.

Cumin is an important ingredient in the spice powders made in south India. The North Indian preparations prefer Black Cumin to the normal variety. Cumin is often powdered and used in many meat and salad preparations. The aroma of the ground cumin is stronger than whole ones. The Cumin flavor is accentuated by toasting.

Cumin is a good source of iron, required in the body to make hemoglobin in the blood. The cumin seeds promote a healthy digestive system has been known since ancient times. Cumin Tea which is made by adding few grains of cumin to boiling water is supposed to cure stomach disorders. The seeds are still believed to increase heat in the body, making metabolism more efficient. Cumin is said to enhance the kidney and liver functioning. Cumin is used as a general tonic to boost immunity and prevent cancer. It is used to treat skin conditions like eczema, psoriasis and dryness. Black cumin seed oil is taken internally to treat arthritis and asthma. Pregnant and lactating women should not use black cumin seed. cumin is said to relieve nausea and diarrhea.

Sage Health Benefits

Sage is botanically known as Salvia, a Latin word which means "to save or to heal". Sage is well known for its therapeutic properties. It is widely used for a variety of culinary purposes. Its also known as the "Garden Meadow". The Romans have widely used in treating many ailments ranging from snakebites to epilepsy. There is an Arab Proverb, which says, "Why should a man die when sage grows in his garden" this proverb depicts the healing property of Sage. Its said that Chinese traded with the Dutch to procure Sage from them for their use.

Sage has many culinary uses too. It goes well with cheese and soup preparations. Sage is used as a preservative in meat preparations. Sage is widely sued in fat-rich food preparation to aid in digestion. Sage is an important ingredient used in the American's Thanks Giving dish - the Turkey.

Sage is a perennial herbaceous plant native to Mediterranean. Sage is a silvery green plant, which has a lingering fragrance. Its usually harvested just before flowering in the months of May and June. This plant grows in sunny regions and rich soil with sufficient drainage. Sage can be grown in pots too. The plant is perennial but has to be replaced every three to four years so that it does not become woody. The leaves have a leathery texture and can be dried and preserved for future use. The purple variety of sage is used for medicinal purposes than the green one. Sage grows well in warm regions. Sage is an important condiment in meat and fish preparations. Sage is also often used as a breath freshener and tooth cleaner.

Sage is used to cure variety of conditions like sore throats, mouth inflammations, coughs, liver disorders, and upset stomach. Studies have proved that the sage oil also contains the antibacterial and antiviral properties. Its popularly known for curing rheumatism, menstrual bleeding, improving the memory. The tannin content is relatively high in Sage, which is useful in treating the diarrhea in infants. Its also effective as an external applicant on wounds. The phenolic acid content in the Sage makes it potent against the Staphylococcus aurenus. Sage is also known for restoring failing memories in elderly people. The French used the herb and called it "Toute bonne" meaning 'all is well'.

Salvia is used to suppress excessive perspiration. Sage has a long history of curing gastrointestinal disorders. The bitter component present in the Sage helps promote digestive secretions and bile flow. Traditionally used to promote menstruation by stimulating the uterine contractions. Pregnant women are advised not to consume Sage due to this property of Sage. Sage has the capacity to control high Blood Sugar. Studies have shown that a combination of Biloba, Rosemarry and Sage is effective in slowing down the Alzheimer's. Sage oil concentrates are limited to aromatherapy only as they are toxic. Hot sage gargling relives soar throats and tonsillitis. Sage is an excellent remedy for mucous congestion in the airways and prevents infections.

Commercially Sage is available in dry leaf and oil forms. Sage based natural deodorants are also available in the markets

Herbs & Spices for health - Cloves for Flavour and Health

Cloves are known for their exceptional aroma. It is an ancient spice which holds an important portfolio in every kitchen. Clove trees are a more common site in Indonesia. Cloves are mainly grown in the Islands of Pemba today. Cloves are also grown widely in the Madagascar.

Cloves are the flower buds of the clove tree. They are pink in color when fresh and turn into a dark brown color when dried. Cloves are sweetly pungent and aromatic. Cloves retain their flavour when whole. The flavour tends to deteriorate quickly when powdered. The cloves are quite hard in nature and cannot be pounded easily. Cloves should be stored in dry air tight containers.

When powdered and added only a small quantity should be added as it has the tendency to overpower a dish. They are usually added to the food for flavour. They are used in number of spice mixtures like curry powders etc.,

Chinese have been using cloves to treat various conditions like indigestion, ringworm, athlete's foot and other fungal infections. Ayurveda uses cloves to treat digestive and respiratory disorders. German herbalists regarded clove as a part of anti-gout mixture. The Americans used clove to flavour the bitter medicines to make them palatable. Clove oil is used to treat tooth ache. Popular mouthwash products contain clove oil as an important component. Clove oil also provides relief from nausea.

Herbs & Spices for health - Thyme

Thyme is an ancient aromatic herb. The Egyptians used Thyme in embalming. The Greeks used thyme as incense in temples. Thyme was considered as a source of courage in the ancient times. It was kept under the pillows to ward off nightmares, gifted to warriors to bestow courage and it was placed witht he dead to assure passage for the dead to next life.

Thyme is a perennial herb and is known for its strong flavour. The flavour of the plant is due to the presence of 'Thymol'. Thyme like hot sunny climate and is a drought tolerant plant. Thyme is available both fresh and dried form. Thyme retains its flavour in dried form than any other herb. Powdered thyme is also available in the market. The leaves can be easily removed from the stem.

Thyme also has some medicinal uses. Thyme tea is a good cure for many respiratory infections. In Jamaica thyme tea is given to the mother at child birth to enhance the uterine contractions for a rapid delivery. Thymol is used in mouth wash. It possesses anti-oxidant and anti-microbial properties.

Thyme was primarily used for flavouring food in Lebanese and Caribbean cuisines. It is often used to flavour meat preparations and soups. It blends well with other spices and does not overpower.

Botanical Name: Thymus vulgaris
Hindi: Banagwain

Recipe Terrific Tomatoes

4 Servings

* 4 tomatoes, sliced
* 3 cloves garlic, minced
* 1 bunch scallions, chopped
* 2 Tbs chopped parsley
* 1/2 tsp each salt and black pepper

Dressing:

* 1/3 cup olive oil
* 1/4 cup wine vinegar
* 1 tsp oregano

Arrange the tomatoes on a platter. Mix garlic, scallions, parsley, salt, and pepper. Sprinkle over tomatoes. Cover tightly with plastic wrap and marinate in the refrigerator several hours. Prepare dressing by mixing oil, vinegar, and oregano. Drizzle over sliced tomatoes at serving time.

Heart Diseases and Foods

Coronary heart disease is the most common of all heart diseases. It is characterized by blockage in the coronary arteries that result in reduction of blood flows to the heart muscle, depriving it of vital oxygen. The clogging of coronary artery, known as arteriosclerosis, begins with fatty streaks in and under the layer of cells, that line artery walls. Gradually, the streaks are transformed into plaques-fatty scar tissue that bulges into the artery opening, partly choking off blood flow.

If the clot becomes large enough, it can block blood flow, suffocating large patches of cardiac muscle, an event known as a heart attack or angina. Or if a blood vessel to the brain closes off or ruptures, it will result in a stroke. While the exact causes of coronary heart disease are imperfectly understood, certain major risk factors have been identified, including genes, gender, diet, and lifestyle - smoking, exercise, and stress.

Scientific evidence indicates that diet is vital to whether your arteries clog or your heart gives out. Stopping the progression of artery disease in the first place with your diet is foremost in warding off heart attacks and strokes. Even if you already had heart problems, including a heart attack, changing your diet now may prevent future cardiac problems and even halt or reverse arterial damage, helping restore arteries to health.

Foods with anti-heart disease activity can:

1. Block platelet aggregation (clotting)
2. Reduce blood vessel constriction
3. Increase blood flow
4. Lower fibrinogen (clotting factor)
5. Increase fibrinolytic (clot-dissolving) activity
6. Block cell damage from oxygen free radicals
7. Lower triglycerides
8. Raise good HDL cholesterol
9. Makes cell membranes more flexible
10. Lower blood pressure

Health Benefits of Broccoli

Scientific Name: Brassica aleracea

Biological Background: Broccoli is a dark-green vegetable with small, tight heads (curds) mounted on stem-like buds, and is a member of Brassica family of the Cruciferous vegetables. It is one of the most popular vegetables and was originated in Italy.

Nutritional Information: One cup of chopped and cooked broccoli (146 g) provides 46 calories, 4.6 g protein, 8.7 g carbohydrates, 6.4 g fiber, 178 g calcium, 1.8 mg iron, 220 RE vitamin A, 0.13 mg thiamin, 0.32 mg riboflavin, 1.18 mg niacin, 98 mg vitamin C.

Pharmacological Information: Broccoli is a spectacular and unique package of versatile disease fighters and abundant in numerous strong, well-known phytochemicals and antioxidants, including indoles, isothiocyanates, quercetin, glutathione, beta carotene, vitaminC, folate, lutein, glucarate, and glutathione. Broccoli is extremely strong in anticancer activity, particularly against lung, colon, and breast cancers. Like other cruciferous vegetables, it speeds up the removal of estrogen from the body, helping suppress breast cancer. Broccoli is rich in cholesterol-reducing fiber and has antiviral and antiulcer activity. It is a super source of chromium that helps regulate insulin and bloodsugar. Broccoli is also a good source of calcium, thus help fight osteoporosis. However, brocoli is one of the leading intestinal gas producers.

Eating Tips: Heavy cooking and processing destroy some of the anti oxidants and phytochemicals such as indoles and glutathione. Eat raw or lightly cooked as in microwave and stir-fry. To reduce its gas production, eat broccoli with ginger or garlic.

Asparagus - Healthy Food

Scientific Name: Asparagus officinalis

Biological Background: Asparagus is a vegetable with succulent shoots and scale-like leaves, belonging to the lily of the valley family. It was known to the ancient civilization of Egypt and Rome.

Nutritional Information: Four medium-sized spears (cooked, 60 g) contain 315 calories, 1.6 g protein, 2.6 g carbohydrate, 1.1 g fiber, 0.4 mg iron, 186 mg potassium, 50 RE vitamin A, 0.63 mg niacin, 16 mg vitamin C, and small amount of other vitamins.

Pharmacological Activity: Asparagus is an excellent source of glutathione and a good source of flavonoids, saponins, folate, vitamin C, and dietary fiber. Those food components in asparagus provide great power to fight various cancers and heart diseases. Asparagus is also known for its antifungal, diuretic, and antiviral activity. In addition, the low calorie content of asparagus makes it a good food for weight control.

Eating Tips: Asparagus deteriorates and loses its vitamin C quickly under room temperature. Heavy cooking may reduce asparagus disease-fighting power by destroying some of its healing components. To get the most health benefits from asparagus, eat it fresh or lightly cooked.

Watermelon

Scientific Name: Citrullus Vulgaris

Biological Background: The fruit of an annual vine belonging to the squash and melon family. Watermelon originated in Africa and has been cultivated since ancient times in the Mediterranean region, Egypt and India.

Nutritional Information: One slice of watermelon (480 g) contains 152 calories, 3 g protein, 34.6 g carbohydrates, 2.4 g fiber, 560 mg potassium, 176 mg vitamin A (RE), 47 mg vitamin C, 0.3 mg thiamin, 0.1 mg riboflavin, and 0.96 mg niacin.

Pharmacological Activity: Watermelon is rich in lycopene, glutathione and vitamin C. It has great activity against cancers and some antibacterial, anticoagulant activity.

Eating Tips: Choose watermelon with a deep red color.

Recipes Good for Cancer - Oats Upma Recipe

Oats Upma Recipe
Indian, Breakfast/Brunch

In India, upma - a common breakfast in South Indian cuisine - is synonymous to quick meal. With oats and tons of vegetables, this one pot meal is not only easy, but healthy and delicious.

Good For - Cancer, Diabetes, Heart Disease, High Cholesterol, Hypertension, Weight Loss, Post-menopausal Health

Health Factor - Low Fat, Low Cholesterol, High Fiber, High Vitamins, High Minerals

Ingredients (Makes 4 Serving)

* Oats - 2 cups
* Minced ginger (adrak) - 1/2 tsp
* Curry leaves - a few
* Black gram (urad dal) - 1 tbsp
* Yellow gram (chana dal) - 2 tsp
* Asafetida (hing) - a pinch
* Mustard seeds (rai) - 1 tsp
* Sliced green chilies - 3 (chopped)
* Dried red chilies - 2
* Sliced onion - 1
* Oil - 1 tsp
* Water - 4.5 cups
* Salt as required

Instructions

1. Roast the oats in a pan without oil for about 3 mins and keep it aside.
2. Heat some oil in the pan and add urad dal, chana dal, mustard seeds, green chillies, dry red chillies and fry for some time till the dal turns golden brown.
3. Now add sliced onions, minced ginger and curry leaves. Saute the onions till they are tender, add asafetida and salt. Add water and allow it to boil for some time and then add the roasted oats.
4. Keep stirring till all the water is absorbed and oats are thoroughly cooked and serve hot!!

Please visits Source

http://www.lifemojo.com/healthy-recipes/oats-upma-8280239

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High Blood Pressure Tips

Tips to help you control your high blood pressure


If you have diabetes it is even more important to maintain your blood pressure at an acceptable level, which reduces long-term complications associated with this disease process. You should be receiving regular monitoring and advice from you GP/diabetic practitioner.

Aim for a healthy weight

Ideally try not to gain extra weight in the first place, if you have then try to lose the weight slowly, at about half to one pound a week until you reach a healthy target. This can be easier to achieve if you include exercise as well to burn off those unwanted calories and tone your body as you lose the weight.

If you are overweight or obese, carrying this extra weight increases your risk of high blood pressure because the heart has to work very hard to keep blood circulating efficiently.

Exercise - be active every day!

Even the simplest exercise will help; you can walk, dance, use the stairs, play sports, or do any activity you enjoy. For instance: get off the bus one or two stops early; park your car at the other end of the car park and walk; walk or cycle to the corner shop.

Eat more fruit and vegetables

Eating more fiber should help to stop you feeling hungry and less likely to pick at sweets, chocolate and crisps etc.

Stop/reduce smoking - smoking causes the blood to thicken

Not only does this make you more at risk of developing a dangerous blood clot but it makes the heart work harder in order to 'push' the blood around the system to provide oxygen and other important components.

Reduce your stress levels

Take time out for yourself each day to do something you like to do without feeling guilty. If there are any problems worrying you try talking them over with a friend, or someone you trust, this is often all that is needed to make you feel better. Also remember if you wear a smile, it will rub off on others. Try it and see!

Take medication correctly

If you have been prescribed medication from your GP to control your blood pressure, make sure that you take the medication correctly and visit your GP regularly for your blood pressure to be monitored effectively.

Dry Throat

A dry throat accompanied by soreness or pain while swallowing may be an indication of a viral infection such as a common cold, flu, mononucleosis or chickenpox. Other causes of throat discomfort include bacterial infections like strep or tonsillitis. A dry throat accompanied by a dry mouth is a common condition called xerostomia. Xerostomia may be caused by nerves or stress, though it's also a side effect of many medications and a symptom of some underlying medical conditions, such as diabetes and Parkinson's disease. Other causes of a dry throat include allergies, dry air and pollution.

Lemon and honey possess well-known throat-soothing properties. To ease the discomfort of a dry, scratchy throat, drink warm water mixed with lemon juice and honey, or suck on a spoonful of honey, lemon juice and cayenne. Gargling with a mixture of warm water and salt brings relief by clearing away bacteria and improving the circulation in the throat area. Another easy-to-make solution for gargling consists of a glass of water mixed with a tablespoon of apple cider vinegar, which kills dryness-causing bacteria in the throat. To boost the throat-comforting power, add honey and sage to the vinegar-and-water mixture. Teas can hydrate a dry throat and provide relief from throat pain. Common herbal tea ingredients with throat-soothing properties include chamomile, licorice root, sage and eucalyptus. For a pungent yet soothing tea, simmer scallions and chives in hot water.

Steer clear of beverages containing caffeine, as they can cause dehydration and further aggravate a dry throat. Use a humidifier to add moisture to dry air. Avoid pollution, cigarette smoke and chemical fumes such as those emitted by household cleaners. For a dry throat resulting from a viral infection such as a cold or flu, drink fluids, get plenty of rest and eat easy-to-swallow foods like broths and gelatin. The throat discomfort should go away once the infection has run its course. If a dry, painful throat is accompanied by a high fever or lasts for more than a week, seek medical attention, as this may be a sign of a more serious condition.

Low Back Pain Info

What makes up the spine?

The lower spine consists of five bones, called the lumbar vertebrae. The vertebrae support the body and protect the spinal core and nerves. Between each vertebra is a disk filled with a jelly-like material. The disks act as shock absorbers for the vertebrae. Along the spine are many nerves. Injury to these nerves can cause pain.

What can cause low back injuries?

Many things can cause low back injuries - muscle strain or spasm, sprains of ligaments (which attach bone to bone), joint problems or a "slipped disk." The most common cause of low back pain is using your back muscles in activities you're not used to, like lifting heavy furniture, playing basketball or doing yard work.

A slipped disk happens when the disk between the bones bulges and presses on nerves. This is often caused by twisting while lifting. But many people won't know what caused their slipped disk.

Back pain can also follow normal activities such as bending over the sink to brush your teeth. Back pain may be made worse by stress, long periods of inactivity or being in an unusual position for a long time.

Tips for preventing back strain

Don't lift by bending over. Lift an object by bending your hips and knees and then squatting to pick up the object.

Keep your back straight and hold the object close to your body. Avoid twisting your body while lifting.

Push rather than pull when you must move heavy objects.

If you must sit at your desk or at the wheel of a car or truck for long hours, break up the time with stops to stretch.

Think about your posture.

Wear flat shoes or shoes with low heels 2.5 cm (1 inch) or lower.

10 Tips and Technics for Better Eyes

Tips to reduce eyestrain

-Modify your workstation. Adjust your workstation and chair to the correct height.
Use proper lighting.

-Match the computer screen to the brightness of the environment. The contrast between the background and on-screen characters should be high.

-Minimise the glare. Use window shades, blinds or drapes to block excessive sunlight or install an anti-glare screen to minimise reflections.

-Take frequent breaks. Full-time computer users should take a 10 minute break every hour.

-Blink more often. Tears in the eye evaporate more rapidly during long non-blinking phases and cause dry eyes.

-Get an eye examination done.

-Re-focus your eyes. Look away from your computer screen every 10-15 minutes and focus for 5-10 seconds on a distant object.

-Exercise even when sitting. Move about or exercise frequently.

-Get sufficient sleep. Fatigue promotes eyestrain.

Samasthithi Asana - A balanced life

This section provides you with benefits of samasthithi asana.

The samasthithi asana is the standing position and much more. The Sanskrit word ”samasthithi” tells us how to stand. By observing our standing position, we can see our stance towards the world. This stance is an indicator of our sub-conscious leanings. By consciously being aware of it, we have the choice to change our stance. The samasthithi asana helps you cultivate a balanced stance towards the world. From this samasthithi all other standing postures or asana are practiced.

In chapter 12,ver 13 & 14 of the Gita, the sthithapragnya is described as one who is friendly and compassionate to all, who is without attachment and ego, who maintains equipoise in adverse and favourable circumstances, who is always content and steadfast in meditation, has firm conviction, with his mind and intellect dwelling on the universal consciousness. Such a person is dear to the highest principle.

It requires lifelong endeavor to cultivate this sense of equanimity. Staying balanced will change even the worst circumstances into a blessing. This is a way of working out or dissolving old thought patterns or habits.

We simply become a dispassionate observer yet do what needs to be done. Also when you stand, be aware of standing with poise. Keep the back straight, shoulders pushed back. Check to see that the neck is not leaning forward. There should be a nice straightness in the spine and ease in holding oneself upright. This upright, balanced stance is what the samasthithi asana signifies.

Stand in the samasthithi asana. Keep your eyes closed and be aware of how the weight is distributed on the feet. See if there is more weight on the left foot or on the right. See if you are putting more weight to the front or the back. This will give you an idea of your habitual patterns of how you distribute weight. This ideal way to stand is to have weight equally distributed and slightly towards the front. Those who stand for long hours can practice a few jath is that shift the weight from one foot to another to release stress.

If you look at the soles of your footwear, you will be able to see which areas are worn out and thereby which areas you put more weight on. If the back portion is worn out then you are an unlikely candidate for a marketing job as you are holding back! Consciously distribute your weight forward and you will see your life move ahead. Given below is a technique to rebalance weight distribution.

Now keeping the eyes closed, gently shift your weight to the front. Come back to the centre. Then shift the weight to the back. Come back to the centre. Then move the weight to the right. Come back to the centre.

Then move the weight to the left. Come back to the centre. Kick your feet loosely to give some relief. Repeat thrice. Now from the standing position, move in clockwise direction thrice and then in anticlockwise direction, distributing the weight on different parts as you go along with eyes closed. Once you are done, you will see a difference in the way weight is distributed on your feet.

Sarpasana - Reduce muscular tension

Sarpa Kriya - releases energy blocks stored in the upper back region

Sarpa means 'snake'. The snake symbolises wisdom and beauty in the Chinese system. The skin and other parts of the snake are used in Chinese medicine to treat skin dieseases, arthritis and paralysis. In ancient Egypt, The snake was considered as a symbol of royalty and wisdom. The ancient Ouroboros symbol or the snake biting its own tail represents the continuum of life and time anda merging of one into other. It symbolises unity and infinity at the same time.

Two snakes interwined on a staff, with a pair of wings on top, is a symbol used by some pharmaceutical companies. A modified version is used by the Indian Medical Association. This symbol is called the caduceus. It was the staff of hermes, the Greek god of Commerce, invention, theft and verbal artistry. Later it also came to be associated with alchemy. The staff of Ascelpius, a medicine man in Greece, Later revered as a god, is the original symbol of healing and comprises a single snake wound around a long staff and used by the 'WHO' and various medical associations around the world.

In Christianity the snake has both good and bad associations. The bad associations are there as Eve is believed to have been misled by sepent. However, Moses makes a rod similar to that of Asclepius, a rod with a snake that would make the Israelites look up to heaven and protect them from snake bites.

Why Invest in Laughter

It is impossible to worry while you're laughing.

Humor cuts stress levels in half.

Laughing helps you to stay happy and healthy and
helps you return to good health when ill.

Laughter increases, by 20%, the activity of killer cells within
the body which serve to destroy viruses and tumor cells.

Train yourself to look for the comedy in your chaos.

A sense of humor is the number one survival skill.

George Bernard Shaw once said, "When you find something
funny search it for hidden truth."

"The art of medicine consists of amusing the patient
while nature cures the disease." Voltaire

Humor helps us cope, conquer, and carry on.

A good laugh is not only the result of humor,
it is often also the cause.

The body heals with play, the mind heals with
laughter and the spirit heals with joy.

The best exercise is jumping for joy.

"Joy is the serious business of heaven." C.S. Lewis.

We begin to solve our problems when we
begin to see the humor in them.

"Time spent laughing is time spent with the gods."
Japanese proverb.

When we feel like laughing the least , we need it most.

If it feels good to laugh, then laugh to feel good.

A sense of humor is not inherited, it is learned.

Breathe Deep - Drive Headaches Away

RELAXATION exercises can help to relieve headaches, backaches and insomnia.

One of the simplest relaxation exercises is deep breathing, which will release endorphins (the body's very own painkillers) into our body.

Begin by breathing through your nostrils; inhale for five counts, silently saying the word "in" (concentrate on breathing deeply); fill your lower abdomen with air; count to five, and then exhale slowly, silently saying the word "out" as you let the air escape through your mouth; repeat this exercise for about two minutes; gradually you will be able to build up to ten counts or higher; increase your relaxation by imagining a peaaceful scene or by breathing in fresh air or pleasant smells.

Best ways to drive out Headaches

Headaches can be caused by a number of different reasons, and diet is only one area that could contribute. The most common causes of headaches are stress with associatd muscle tension, or hormones or medication or medical conditions like high blood pressure or water retention.

Ensure that you drink 6 to 8 glasses of water daily, and limit alcohol consumption to a maximum or abstain completely. Increase water intake if you are having alcohol.

Keep your blood sugars constant by eating regular meals, preferably with snacks in between, and limit intake of very sugary foods (e.g. sugar, jam, cool drinks, sweets, etc.) as these cause a rapid rise and resultant fall in sugar levels.

Eat high fibre foods to help keep blood sugar levels constant. Certain foods can trigger headaches. Dietary triggers are foods which are commonly found to trigger headaches or migraines in certain individuals.

However certain foods will affect different people differently, and you will need to identify which particular foods trigger your headaches. The most common trigger foods are:

* Red wine, champagne and beer
* Caffeinated beverages especially coffee, smart drinks, tea and carbonated beverges like
* Coke
* Cheese
* chocolate and chocolate drinks
* Peanuts and peanut butter
* Foods containing Monosodium Glutamate (MSG) like packet or canned soups, sauces, instant pastas and Chinese foods. Foods high in other additives can also trigger headaches. avoid processed foods and learn to read labels on foods.
* Salted and cured meats, dried meats, pickled herring and chicken livers may also be a problem.
* Certain beans (broad lima, soya, lentils) and citrus fruits; avocados, raspberries and bananas.

How to get a Good Night Sleep

Are you getting enough sleep? If not, you are not alone. A recent study has found that one in every two Indians (46 per cent) sleeps less than six hours. A busy work schedule, a hectic social life, household chores and children’s worries leave little time for sleep. Modern life builds up so much stress and anxiety that when we do get to bed, most of us find it difficult to sleep well.

Adults need at least seven to eight hours of sleep every night, to perform optimally. Children need even more sleep. Less sleep causes morning headaches and daytime fatigue, leading to poor concentration and performance.

Insomnia includes the inability to sleep, frequent awakenings during the night and not being able to go back to sleep, or waking up too early. Women are more likely to suffer from chronic insomnia – the ratio is about two women to one man. Working women, in particular, build up a large sleep debt over the years.

To a large extent, we can control the quantity and quality of our sleep. The key to a restful night’s sleep is to calm down your brain rather than rev it up.

What you eat affects how you sleep. Some food slows down nerve traffic and calms the brain and contributes towards a restful sleep; such food are called sleepers. Other perk up the brain and keep you awake; such food are called wakers.

Sleepers contain tryptophan, an amino acid that makes up protein, which produces the sleep – inducing substances, serotonin and melatonin. Food that contains tryptophan or make more tryptophan available to the brain make us sleepy.

Ideal sleepers are food which contains moderate amounts of carbohydrate stimulates the release of insulin which clears amino acids that compete with tryptophan making it more available to the brain. At the same time, protein contributes tryptophan directly to the brain.

Great snooze food includes; dairy products (paneer, cheese, milk and curd), meat, poultry or seafood, whole grains vegetables and pulses (including soyabeans).

Indian dinners usually have a fair share of these types of food. However, our traditional cooking practices include a lot of fat and spices, both of which in terferes with sleep.

Calcium helps the brain use tryptophan; this explains the soporific effect of a glass of milk at bedtime. Foods containing caffeine such as tea,coffee, colas and chocolates are wakers. a high-protein meal without carbohydrates contains the amino acid, tyrosine, which perks up the brain.

Eating Fruits

"The disease of trying to please everyone will eat you up. It is better to earn a bad name and live a good life than to earn a good name and live a bad life " Please find below very useful health tips - EATING FRUITS

It's long but very informative

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil....

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining — every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet, etc — actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter. If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it. You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

KIWI: Tiny but mighty. This is a good source of potassium, magnesium, vitamin E & fiber. Its vitamin C content is twice that of an orange.

APPLE: An apple a day keeps the doctor away? Although an apple has a low vitamin C content, it has antioxidants & flavonoids which enhances the activity of vitamin C thereby helping to lower the risks of colon cancer, heart attack & stroke.

STRAWBERRY: Protective Fruit. Strawberries have the highest total antioxidant power among major fruits & protect the body from cancer-causing, blood vessel-clogging free radicals.

ORANGE : Sweetest medicine. Taking 2-4 oranges a day may help keep colds away, lower cholesterol, prevent & dissolve kidney stones as well as lessens the risk of colon cancer.

WATERMELON: Coolest thirst quencher. Composed of 92% water, it is also packed with a giant dose of glutathione, which helps boost our immune system. They are also a key source of lycopene — the cancer fighting oxidant. Other nutrients found in watermelon are vitamin C & Potassium.

GUAVA & PAPAYA: Top awards for vitamin C. They are the clear winners for their high vitamin C content. Guava is also rich in fiber, which helps prevent constipation. Papaya is rich in carotene; this is good for your eyes.

Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks HEART ATTACK PROCEDURE': (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive.

A cardiologist says if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

Hope that at least you've read this...
It could save your life !!

Heart Care and Cholesterol Control

AN INDULGENT LIFESTYLE AND AN INADEQUATE DIET ARE TWO MAJOR CAUSES OF HEART DISEASE. TO STAY FIT HERE ARE A FEW MEASURES OF CARE AND CONTROL


Heart Diseases and Hypertension which lead to heart or other organ failures has been on the rise for the past 2 decades. People above the age of 40 have been suffering from such problems due to their unbalanced dietary habits. Its always advisable to control these factors if you want to reduce your risk.

Preventing Coronary Diseases

When there are excess deposits of fat, cholesterol or other substances in the inner wall of arteries, the arteries narrow and harden into a condition known as astherosclerosis, the most common cause of heart trouble. A planned diet and regular exercise are the key to prevent atheroclerosis.

Cutting Cholesterol

Dietary cholesterol should be limited to 300 mg per day. Since it largely comes from animal products, consumption of non-vegetarian foods, whole milk and milk products hould be restricted. For example, an egg has 250 gm of cholesterol and it is not advisable to take more than two to three eggs a week.

Take healthy alternatives like chicken, fish, beans, vegetable, fruits, bread, pulses, wholewheat flour, cereals, rice, millet, skimmed milk and skimmed milk products and vegetable oils like corn, sesame, soyabean, sunflower, canola, olive and mustard.

Heart disease is less frequent among those who eat high carbohydrate and fibre-rich foods. Carbohydrate and fibre-rich foods. Carbohydrates should provide at least 55 per cent of your daily calories. Foods like bread, chapattis, cereals, rice and dals provide an adequate amount of carbohydrates.

How to control Chest Pain:

Boil 4-5 pods of garlic in a glass of milk and consume the garlic pods with milk daily to avoid chest pain.
Pound the dates with the seeds and eat them every day.
Increase the intake of ginger and lime in your diet.
Pound urad dhal to powder and eat it regularly.
Drink a glass of milk mixed with kadukai powder every night before going to bed.
Take a spoon of tulsi juice with honey in empty stomach every day.

Dengue - fatal disease, causes and cures

Dengue fever is a flu kind of illness spread by mosquito bites. Dengue and dengue hemorrhagic fever are caused by any of the dengue family virus. This is also widely known as 'Break bone fever' due to the severe joint pain caused during the attack. Dengue can be diagnosed by blood test. The infected person as such cannot spread the infection but can be a source to spread it.

Dengue hemorrhagic fever is often complicated and severe. This rather can be termed as a complication dengue fever. Those bitten by the mosquito can get dengue fever and those already infected once if infected again are prone to higher risk of getting dengue hemorrhagic fever.

Dengue is an infectious disease causing frequent epidemics. There are various factors that contribute like lack of effective mosquito control, lack of public health systems to control the epidemic, the increase usage of plastic items which are the breeding sites of the mosquitoes.


Dengue is spread by the bite of an 'Ades' Mosquito. This mosquito bites the infected person and then bites someone else who is not affected thus transmitting the infection. These mosquitoes are active during the day time and spread the infection during day time. These mosquitoes live among human beings and breed in discarded tyres, flower pots, water stores etc.

Treatment for Dengue and Dengue Hemorrhagic fever

As far as the treatment is concerned there is no specific course, However the affected person is treated with Paracetamol to bring down the fever. The person is usually adviced to drink lots of fluids. The infected person should be isolated until recovery from the rest of the family to prevent further infections.

Although there is no vaccine to prevent this epidemic certain preventive measures as specified below can be taken to control the epidemic.

Preventive Measures to control Dengue Fever

* Use mosquito repellents.
* discard all unwanted items getting gathered around the living area to avoid the breeding of mosquitoes.
* Keep the water stores clean and closed.
* keep yourself well covered when outside.
* Take prompt medical advice once fever starts.

Ginger - Health Benefits

Zingiber Officinale or Ginger is known for its pungent taste and medicinal properties. The plants botanical name is thought to be derived from its sanskrit name 'singabera'. Basically Ginger belongs to the Turmeric family. The plant's under ground stem is used for medicine and flavouring. Ginger is a perennial plant.

Ginger is said to have originated in china. The Chinese have relied on ginger as a medicine and flavouring agent for more than 2000 years. Although a native of southeast Asia the top commercial producers are India, Jamaica, Indonesia, Australia. Ginger adds a special flavour to the food.

Its available all around the year. Ginger is also available in several other forms including crystallized, candied and pickled ginger. Fresh ginger can be stored in the refrigerator for up to three weeks if it is left unpeeled. Stored unpeeled in the freezer, it will keep for up to six months. Dried ginger powder should be kept in a tightly sealed glass container in a cool, dark and dry place. Ginger is also used for flavoring cookies and cakes. Ginger can be freshly grated and used in cooking.

Ginger contains approximately 1-4 % of volatile oils. These oils are responsible for its medicinal values. The health benefits of ginger come from the gingerols and shogaols, that give ginger its spicy and pungent taste. Ginger does not interact with any other nutrients or drugs in the body and hence is very safe.

Ginger is very effective in curing gastrointestinal distress. Ginger's anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy. The 'Gingerols' present in ginger reduces the pains in people with osteoarthritis or rheumatoid arthritis. Ginger's therapeutic properties stimulate circulation of the blood, cleansing the bowels and kidneys.

Ginger promotes sweating which is helpful during Influenza. The sweat contains potent germ-fighting agents. While sweating the Dermicidin that is manufactured in the sweat glands are transported to the skin surface which helps fight bacteria like staphylococcus. Ginger is the best medicine for relieving motion sickness, nausea, dizziness, controlling pain etc.

Exercise and Fitness

Simple fitness exercises can help to have a fitter and healthy life. Stretching exercises can help in many ways in mainting a fitter body. Weight loss can be achieved by following simple effortless regular exercises. Medical breakthroughs can happen by regular meditation and exercising. Yoga and other workouts which can be performed easily are available in this website to keep you fit and healthy.

Health and Fitness can make all that difference in one's life. Healthy living is all that one needs, and to achieve that we picked up the best of the articles from reliable sources and have presented here in an organized manner. You might not be able to spend your valuable time on complicated medications and diet controls, but, you can find articles to help you have a better living using simple and easy technics.

Ayurveda, a science in vogue practiced since centuries, uses a wide variety of plants, animal origin substances, mineral and metallic substances to rebalance the diseased condition in the sick. A few tips on simple treatment of life style diseases have been carefully picked for the visitors of this website. These tips can help reduce or control diseases like diabetes, cholesterol, blood pressure, etc.

How to Overcome Your Worries: 5 Timeless Thoughts

"Do not anticipate trouble or worry about what may never happen. Keep in the sunlight." - Benjamin Franklin

"The greatest mistake you can make in life is to be continually fearing you will make one." - Elbert Hubbard

"If you ask what is the single most important key to longevity, I would have to say it is avoiding worry, stress and tension. And if you didn’t ask me, I’d still have to say it." - George F. Burns

Worries. They can circle around and around in your head. Becoming louder and louder as they sap your strength and make you feel you weaker. It’s no fun.

So what can you do about it? Here are five timeless thoughts to help you overcome or at least lessen the worries in your life. I hope you find something helpful.

1. 80-90 percent of what you fear will happen never really come into reality.

"When I look back on all these worries, I remember the story of the old man who said on his deathbed that he had had a lot of trouble in his life, most of which had never happened." - Winston Churchill

"If you want to test your memory, try to recall what you were worrying about one year ago today." - E. Joseph Cossman

This is a big one but one that is easy to forget about. Most things you fear will happen never happen. They are just monsters in your own mind. And if they happen then they will most often not be as painful or bad as you expected. Worrying is most often just a waste of time.

This is of course easy to say. But if you remind yourself of how little of what you feared throughout your life that has actually happened you can start to release more and more of that worry from your thoughts.


2. Don’t mountains out of molehills.

"Worry often gives a small thing a big shadow." - Swedish Proverb

"Worry is a thin stream of fear trickling through the mind. If encouraged, it cuts a channel into which all other thoughts are drained." - Arthur Somers Roche

"If you treat every situation as a life and death matter, you’ll die a lot of times." - Dean Smith

It’s very easy to fall into the habit of making mountains out of molehills. You think and think about a small problem until it becomes something that you believe may ruin your life.

So why do we do it? Why don’t strive to make things easy and simple?

Well, one reason I believe is protection from pain. By making the problem huge can you can invent a helpful excuse to convince yourself to not take action.

Another reason is that the ego wants more. It wants to feel better or worse than someone else. By making things more complicated than they need to be you can make them feel very important. And since you are involved in these important things, since you have these BIG problems, well, then you have to be important too, right? Plus, by doing so you can get a lot of attention and comfort from other people.

So how do you get out of the habit of making mountains of molehills? Three tips:

* Zoom out. Ask questions that widen your current perspective. Questions like: “Does someone have it worse on the planet?” The answer may not result in positive thoughts, but it can sure snap you of a somewhat childish “poor, poor me…” attitude pretty quickly. This question changes the perspective from a narrow, self-centred one into a much wider one and helps me to lighten up about my situation and to be grateful about my life.
* Bring awareness to you own thought patterns. Ask yourself questions like: “Honestly, am I overcomplicating this?” and “What is the simplest and most straightforward solution to my problem that I may be avoiding to protect myself from pain?”
* Realize that much of this is in your head. Your relationships to what you want to achieve are – just like your relationships to people – to a large extent just in your head. Think that something is easy and simple instead of “heavy” and complicated and your perception of that external thing you want to achieve tends to change too. Experiment and find healthy and effective relationships to what you want to achieve instead of just seeing something like many people may do.


3. Let go of that familiarity and certainty.

"Worry is like a rocking chair–it gives you something to do but it doesn’t get you anywhere." - Unknown

"People become attached to their burdens sometimes more than the burdens are attached to them." - George Bernard Shaw

Whatever you have been doing perhaps for decades feels familiar and comfortable. Even if it may be something destructive as worrying. Taking a leap of faith and going into the unknown, making a change that may turn out to be positive, can feel scarier and more uncomfortable than what you are used to. Even if what you are used to is worse in the long run.

But at some point you have to make up your mind to start letting go of that old familiar part of yourself. You have to fill up the space all that worrying used take up with new thinking. It may feel uncomfortable. It is not so intimately familiar as your past thoughts.

It can be scary and exciting at the same time because now you are not just someone who sees him/herself as worrier and that uses some techniques to lessen that. You are instead making a deep change to who you are, to how you view yourself. You are letting go of something that has been a big part of you and are leaving it at the side of the road.

One great tip that I have learned for making it easier to let go is to first accept it. Then to let it go. When you accept something instead of resisting it you stop feeding more energy into your problem and making it even bigger. A bit counterintuitive.

This is useful when it comes to letting go. If you first accept what you want to let go you aren’t so emotionally attached to it and still feeding it with your focus and energy. And so it becomes less powerful and easier to just drop. As long as you resist it then it will be hard to let it go.

Another helpful hint for letting go is found in tip #1 in this article. All that worrying in your past may not have been very accurate at all. So perhaps it’s a smart choice to let go of that habit?


4. Focus on a solution.

"There is a great difference between worry and concern. A worried person sees a problem, and a concerned person solves a problem." - Harold Stephen

"The reason why worry kills more people than work is that more people worry than work." - Robert Frost

"You can’t wring your hands and roll up your sleeves at the same time." - Pat Schroeder

To move out of worry it’s very helpful to just start moving and taking action to solve what you are concerned about.

Two tips that have helped me to take action more consistently are:

Using a morning routine.

This is perhaps the most powerful tip I have found so far in this area. You simply set up a routine in the morning that you do as soon as you wake up. This works so well because what you do early in the day often sets the context for your day. As humans we have a strong tendency to want to be consistent with what we have done before. That’s one big reason why a bad start often leads to a bad day and a good start often leads to a good day. Read all about my and other people’s morning routines in this article.

Focusing on and taking responsibility for the process, not the potential results.

I use this when I workout. I don’t take responsibility for the results in my mind. I take responsibility for showing up and doing my workout. The results have come anyway from that consistent action. And this makes it easier for me to take this action when I know that is all I need to focus on. Instead of using half of the energy and focus I have available on hoping that I “reach my goal real, real soon”.

Focus on the process and you will be a lot more relaxed and prone to continue than if you stare yourself blind on the potential results that never come as quickly as you want to and puts you on an emotional rollercoaster from day to day.


5. Tomorrow will come anyway. Live and fully enjoy here and now.

"Worry never robs tomorrow of its sorrow, it only saps today of its joy." - Leo F. Buscaglia

It may sometimes seem that by worrying we can less the sorrow of tomorrow. But it never works. It only sucks the life out of today and this moment.

To be able to live better today and to be able to take that action to prevent the possible sorrow it’s important to learn to live in the present moment. Because it’s there that you can do things in the best possible way with your focus fully on what you are doing.

Three of my favourite techniques for drawing myself back to the now are these (the first one is the one I use most often right now):

* Focus on what’s right in front of you. Or around you. Or on you. Use your senses. Just look at what’s right in front of you right now. Listen to the sounds around you. Feel the fabric of your clothes and focus on how they feel. Be still right there and just take in the world around you.
* Pick up the vibe from present people. If you know someone that is more present than most people then you can pick his/her vibe of presence (just like you can pick up positivity or enthusiasm from people). If you don’t know someone like that then I have often recommended listening/watching to Eckhart Tolle in the past. I still do. I especially like his audiobook “Stillness Speaks”. Another guy that I find helpful for picking up presence from is Wayne Dyer.
* Paraliminals. I reviewed these guided meditation CDs during the spring and they have become one of my favourite way for reconnecting with the present. I just plop down on my bed for 25 minutes or so to relax and listen. Afterwards I feel relaxed and energized and my self-talk tends to shut down or decrease significantly for maybe half a day. This makes it a lot easier to be in the present moment and just focus on what is going on right now.