Healthy Mantra

पोटावरील चरबी कमी करण्यासाठी करा ही सात सोपी योगासने

2020-03-27T22:15:00.000+05:30

वाढलेले पोट (Belly Fat) तुम्ही वेळीच कमी केले नाही, तर तुम्हाला गंभीर आजारांची लागण होण्याची शक्यता आहे. वाढलेल्या वजनामुळे रक्तदाब, हृदयविकार, मधुमेह, कॅन्सर यांसारखे आजार होऊ शकतात. पण घाबरण्याचं कारण नाही. वाढलेले पोट कमी करण्यासाठी (Belly Fat Loss) तुम्ही योग्य आहार आणि व्यायाम केला, तर या समस्या उद्भवणार नाहीत. यासाठी जीममध्ये तास-न्-तास कठीण कसरती करण्याचीही आवश्यकता नाही. तुम्ही घरामध्ये सोप्या योगासनांचा (Yoga Asanas) अभ्यास करू शकता. नियमित योगासनांचा योग्य सराव केल्यास तुमचं वजन नियंत्रणात राहण्यास मदत होईल. योगासनांमुळे शारीरिक तसंच मानसिक (Mental Health) फायदेही मिळतात. एवढंच नाही तर मोठ-मोठ्या आजारांमधूनही सुटका होते. वाढलेले वजन, सुटलेले पोट कमी करायचं असेल तर आजपासूनच या सात योगासनांचा नियमित सराव करा.

१) ताडासन (Mountain Pose)

योगाभ्यासाची सुरुवात नेहमी सोप्या आसनांच्या सरावानं करावी. पोटावरील चरबी कमी करण्यासाठी ताडासनापासून आसनांचा अभ्यास करावा. ताडासनामुळे संपूर्ण शरीराला ताण (Stretch) मिळतो आणि शरीराला ऊर्जा देखील मिळते. संपूर्ण शरीरातील रक्तप्रवाहही सुधारतो. या आसनाच्या अंतिम स्थितीत शरीराला ताण देऊन, टाचा उंच करून पायांच्या बोटांवर उभे राहावे लागते. म्हणून यास ‘ताडासन’ असे नाव दिले आहे.

आसन साधण्याची कृती:

सुरुवातीला आरामदायी स्थितीमध्ये उभे राहावे. टाचा आणि गुडघे एकमेकांजवळ आणा. शरीराचा तोल जात असल्यास दोन्ही पायांमध्ये किचिंतसे अंतर ठेवा.
हातांची बोटे एकमेकांजवळ ठेवून, तळहात मांड्यांच्या बाजूंना ठेवा. नंतर दोन्ही हात जमिनीकडे करून, खांद्यांच्या रेषेत समांतर येतील अशा रीतीनं हळूहळू वर न्या. सोबत टाचाही वर उचलत न्याव्यात.
हात वर नेल्यानंतर बाहून कानाजवळ येऊ द्यावेत. तळहात समोर करून खांदे, कोपर आणि मनगट यांच्यात हात वाकवू नका. टाचा एकमेकांना चिकटून ठेवा आपल्या क्षमतेप्रमाणे टाचा वर उचलण्याचा प्रयत्न करा. यामुळे शरीराचं वजन पायांच्या बोटांवर येईल.
हातासह संपूर्ण शरीर वरील बाजूला खेचण्याचा प्रयत्न करा. चेहरा आणि दृष्टी सरळ ठेवा. शक्य असल्यास डोळे बंद करा. ही ताडासनाची अंतिम स्थिती होय.

लाभ:

शरीरातील आळस कमी होतो.
पायातील अशुद्ध रक्तवाहिन्यांचे काम सुधारते
मणक्यांमधील रक्ताभिसरण सुधारते, मेरुदंडाचा लवचिकपणा वाढतो.
संपूर्ण शरीराला ताण मिळाल्यानं पोट आणि कमरेवरील चरबी कमी होते.

आसन कोणी करू नये:

कुबड किंवा मेरुदंडाचे तीव्र आजार (spine), खांदे-कोपर यांतील वेदना किंवा सूज इत्यादी त्रास असल्यास आसन करू नये.

२) हस्तपादासन (Standing Forward Bend)

ताडासनाच्या सरावानंतर हस्तपादासनाचा सराव करावा. या आसनाच्या अभ्यासात कंबर आणि पोटावर जास्त ताण येतो. कंबर तसंच पोटाच्या स्नायूंचा चांगला व्यायाम होत असल्यानं पोटावरील अतिरिक्त चरबी कमी होण्यास मदत मिळते.

आसन साधण्याची कृती:

पायांवर सरळ उभे राहावे. दोन्ही पायांमध्ये किंचितसे ठेवा. हात वर करून कमरेतून क्षमतेप्रमाणे मागे झुका.
हनुवटी वर ठेवा. गुडघे ताठ ठेवून कमरेपासून हळूहळू पुढे जा. नंतर कमरेपासून ते डोक्यापर्यंतचा भाग जमिनीच्या दिशेनं येऊ द्या. हात सैल सोडून द्या.
ही झाली हस्तपादासनाची अंतिम स्थिती.

लाभ:

आसनामध्ये कमरेपासून ते डोक्यापर्यंतच्या शरीराच्या भागाला चांगला ताण मिळते. यामुळे रक्तप्रवाह सुधारतो
पोट तसंच कमरेवरील वाढलेली चरबी कमी होण्यास मदत होते.
मेंदूकडील अवयवांना चांगला रक्तपुरवठा होतो.

आसन कोणी करू नये:

तीव्र पाठदुखी, स्पाँडिलॉसिस, हर्निया, हैड्रोसिलचा त्रास असल्यास आसन करू नका.

३) पश्चिमतानासन (Seated Forward Bend)

पश्चिमतानासन आसने थोडेसे कठीण आहे. या आसनाची अंतिम स्थिती साधायची असल्यास त्याधी हस्तपादासनाचा सरावा करा. आसनातही संपूर्ण भार पोटावर येत असल्यानं पोट कमी करण्यासाठी तुम्हाला नक्की मदत मिळेल. या आसनामध्ये पायाच्या टाचेपासून डोक्यापर्यंत शरीराचा पाठीकडील भाग ताणला जातो, म्हणून या आसनास ‘पश्चिमतानासन’ असे नाव दिले गेले आहे.

आसन साधण्याची कृती:

पाय समोरील बाजूस पसरवून बसा. दोन्ही पाय एक आणून टाचा, पायांचे चवडे, घोटे, गुडघे एकमेकांजवळ ठेवा. हात मांड्यांजवळ जमिनीवर ठेवा.
हातांचे पंजे मांड्यांवर ठेवा. हनुवटी वर करून कमरेत वाका आणि हात पायांकडे न्या. नंतर कमरेपासून वरचे शरीर व हात सैल सोडा. म्हणजे शरीर पुढे आणि खाली झुकण्यास मदत होईल. कोपरामध्ये हात वाकू लागतील.
पोट, छाती, डोके आणि हात तुमच्या शरीराच्या लवचिकतेनुसार खाली जातील. आता दोन्ही हातांच्या तर्जनीनं पायांचे अंगठे पकडा.
यावेळेस कपाळ गुडघ्यावर टेकेल आणि हातांचे कोपरे जमिनीवर टेकतील. पाय गुडघ्यात मोडता कामा नये. यास पश्चिमतानासनाची अंतिम स्थिती म्हणतात या स्थितीत डोळे बंद करून प्राणधारणा करा.
पायचे अंगठे पकडणे शक्य नसल्यास तुम्ही हातांनी पायांचे तळवे पकडू शकता.
नियमित सराव केल्यानंतरच आसनाची अंतिम स्थिती साधणे शक्य होईल. त्यामुळे शरीरावर अनावश्यक जोर देऊ नका. दुखापत होण्याची शक्यता आहे.

लाभ:

पाठीकडील बाजूचे स्नायू आणि पाठीचा कणा दोघांना चांगला ताण मिळतो. लवचिकता वाढते. रक्ताभिसरण सुधारते.
गुडघ्यामागील स्नायू आणि कमरेचे स्नायू अधिक लवचिक होतात.
पोटावर आणि विशेषतः ओटी पोटावर दाब आल्यानं त्यावरील चरबी कमी होते.
मासिक पाळीदरम्यान होणार त्रास कमी होतो.

आसन कोणी करू नये:

४) पवनमुक्तासन (Wind Relieving Pose)

पवनमुक्तासन: पवन म्हणजे वायू आणि मुक्तासन म्हणजे मुक्त होण्याची स्थिती. या आसनामुळे गॅसेसच्या समस्या कमी होतात आणि पोटाचं आरोग्यही सुधारते. या आसनामध्ये पोटावर ताण येतो आणि पोटातील वायू बाहेर येण्यास मदत मिळते. शिवाय, पोटावरील चरबी देखील कमी होते.

आसन साधण्याची कृती:

पाठीवर आरामदायी स्थिती झोपावे. दोन्ही पाय एकमेकांजवळ आणावेत. हात शरीराजवळ ठेवा. तळहात जमिनीकडे करून ठेवा.
नंतर पोटाच्या स्नायूंचा संकोच करून त्यांच्या बळावर दोन्ही पाय ३० सेंटिमीटरपर्यंत वर उचला. यानंतर पाय गुडघ्यात दुमडा आणि दुमडलेले गुडघे छातीच्या जवळ आणा.
आता उजव्या हातानं डावे कोपर आणि डाव्या हातानं उजवे कोपर पकडून दोन्ही हातांनी गुडघ्यांना विळखा घाला. हाताची पकड घट्ट करून गुडघे छातीवर हलके दाबा. यानंतर डोके वर उचला आणइ हनुवटीनं गुडघ्यांना स्पर्श करा. ही पवनमुक्तासनाची अंतिम स्थिती आहे. आसन करताना श्वासोच्छवास रोखून ठेवायचा नाही.
मोठे पोट असलेल्या लोकांना दुमडलेले गुडघे छातीवर दाबल्यानं श्वास घेणे अशक्य होते. अशावेळेस त्यांनी डोके जमिनीवरच ठेवावे.
दोन्ही पाय वर उचलणे शक्य नसल्यास, तुम्ही एकावेळी एक वर उचलून सराव करू शकता.

लाभ:

पवनमुक्तासनामुळे गॅसेसच्या त्रासातून सुटका होते.
पचन संस्थेचं कार्य सुधारते. पोटाचं आरोग्य सुधारते.
पोट, ओटी पोटाच्या भागातील रक्ताभिसरण सुधारते.
पोटावरील वाढलेली चरबी कमी होते.

आसन कोणी करू नये:

हर्निया, तीव्र पोटदुखी, पाठदुखी, मानदुखी असल्यास या आसनाचा सराव करू नये.

५) भुजंगासन (Cobra Pose)

नाभीपासून ते डोक्यापर्यंत शरीराचा उचललेला भाग नागाच्या फण्यासारखा दिसतो, म्हणून या आसनास ‘भुजंगासन’ असे नाव आहे.

आसन साधण्याची कृती:

छातीवर झोपावे. पहिल्यांदा दोन्ही गुडघे, दोन्ही टाचा आणि चवडे एकमेकांजवळ आणा. कपाळ जमिनीवर ठेवा .
दोन्ही हात कोपरात दुमडून हातांचे तळवे छातीच्या दोन्ही बाजूंना स्तनाग्राच्या रेषेत ठेवा. हाताची चार बोटे एकत्र आणि अंगठा बाजूस ठेवा. हातांचे कोपर एकमेकांकडे आतल्या बाजूस झुकवा.
नंतर कपाळ पुढे घेऊन नाकानं जमिनीला स्पर्श करा. आता नाक पुढे घेऊन हनुवटीने जमिनीस स्पर्श करत शक्य होईल तितकी वर न्यावी. डोके वर नेऊन मागील बाजूस झुकवा.
आता खांदे मागे नेऊन खांद्यांची हाडे एकमेकांजवळ आणा.
नाभीपासून शरीराचा वरचा भाग वरील बाजूस आणून मागे झुकवा. ही झाली भुजंगासनाची अंतिम स्थिती. हा सर्व क्रिया अतिशय हळूवार होणे गरजेचं आहे. शरीराच्या कोणत्याही अवयवावर ताण येऊ देऊ नका.

लाभ:

मेरुदंड आणि पाठीचे स्नायू बळकट होतात. पाठीच्या कण्यातील रक्ताभिसरण चांगले होते. पाठीच्या कण्याचा लवचिकपणा वाढतो.
पोटाच्या स्नायूंवर ताण आल्यानं पचन संस्थेचं कार्य सुधारते. अपचनाच्या समस्या कमी होतात. महत्त्वाचे म्हणजे पोट आणि कमरेवरील चरबी कमी होते.
गॅसची समस्या कमी होते.

आसन कोणी करू नये:

तीव्र मानदुखी, पाठदुखी किंवा अल्सर, हर्नियाचा त्रास असल्यास आसन अजिबात करू नये.

६) धनुरासन (Bow Pose)

धनुरासनची अंतिम स्थिती धनुष्याच्या आकारासारखी दिसते. म्हणून यास 'धनुरासन' असे नाव दिले गेले आहे. पोट आणि कमरेवरील अतिरिक्त चरबी कमी करण्यासाठी हे आसन म्हणजे उत्तम उपाय आहे.

आसन साधण्याची कृती:

आसनाचा सराव करण्यासाठी पोटावर झोपावे. कपाळ जमिनीवर ठेवा. दोन्ही पाय एकमेकांजवळ आणा. पंजेवरील बाजूस करून ठेवा. हात शरीराजवळ ठेवा. पाय गुडघ्यात दुमडा. टाचा पार्श्वभागाच्या जवळ आणा.
डोके वर उचलून हनुवटी जमिनीवर ठेवा. उजव्या आणि डाव्या हातांनी अनुक्रमे उजव्या आणि डाव्या पायाचे घोटे धरा. घोटे धरताना हातांची चार बोटे बाहेरील बाजूंनी आणि अंगठा आतील बाजूस असावा. यानंतर पाय आतील बाजूनं वर उचलण्यास सुरुवात करा.
हात कोपरात वाकवू नयेत. यावेळेसच डोके, छाती आणि शरीराचा खालचा भाग म्हणजे गुडघे आणि मांड्या आपोआप वर उचलले जातील. शरीराचा सर्व भार पोटावर येईल. या स्थितीस 'धनुरासन' (Bow Pose) म्हणतात.

लाभ:

मेरुदंड लवचिक होतो. पाठीचे आजार कमी होण्यास मदत होते.
पोटावरील चरबी कमी होते. पचनसंस्था सुधारते. पोटातील अवयवांचंही आरोग्य सुधारते.
कंबर आणि मान दुखी कमी होण्यास मदत होते.

आसन कोणी करू नये:

पाठीदुखी, पाठीच्या कण्याचे गंभीर विकार, अल्सर, कोलायटीससारखे पोटाचे विकार असल्यास हे आसन करू नका.

७) नौकासन (Boat Pose)

नौकासनामुळे तुम्हाला पोटावरील चरबी करण्यासाठी चांगली मदत मिळले. कारण या आसनामध्ये पोटावरच जास्त ताण येतो. आसनाच्या अंतिम स्थितीत हात आणि पाय वर गेल्यानं शरीर नावेच्या आकाराप्रमाणे दिसतं. म्हणून या आसनास ‘नौकासन’ म्हटलं जातं

आसन साधण्याची कृती:

जमिनीवर छातीच्या बाजूनं झोपावे. टाचा, पायांची बोटे आणि गुडघे एकमेकांना लागून दोन्ही पाय सरळ ठेवा. हात शरीराजवळ, तळहात वर करून ठेवा. अंगठा आणि हाताची बोट एकमेकांजवळ असवीत. कपाळ जमिनीवर ठेवा.
यानंतर हात सावकाश वर उचलून कोपरामध्ये दुमडा. छातीच्या दोन्ही बाजूंनी डोक्याच्या बाजूस हात पुढे न्या आणि डोक्यापुढे सरळ ठेवा.
जांघेपासून पायाच्या बोटांपर्यंतचा खालचा भाग आणि हात एकाच वेळी सावकाश वर आणा.
क्षमतेनुसार हात आणि पाय वर उचलण्याचा प्रयत्न करा. हात, कोपर आणि पायांचे गुडघे ताठ ठेवणे आवश्यक आहे. ही झाली नौकासनाची अंतिम स्थिती.

लाभ:

कंबर, मान, पाठ आणि पार्श्वभागाचे स्नायूंना चांगला ताण मिळतो. कंबरदुखी, पाठदुखी टाळण्यासाठी हे आसन करावं.
संपूर्ण शरीराचा भार पोटावर येत असल्यानं पोटावरील चरबी कमी होण्यास मदत होते. पोटाचे आरोग्य सुधारते. अपचन, गॅस, बद्धकोष्ठतेचा त्रास कमी होतो.
पाठीच्या कणा बळकट होतो आणि त्याचं आरोग्य सुधारते.

आसन कोणी करू नये:

तीव्र मानुखी, पाठदुखी, कंबरदुखी, अल्सर, अपेंडिसायटीस, हर्निया यांसारखे विकार असल्यास आसन करणं टाळा.

Note: पूर्वी कधीही योगासनांचा सराव केलेला नसल्यास सवय होईपर्यंत योग प्रशिक्षकाच्या देखरेखीखालीच योगासनांचा अभ्यास करावा.

Source: https://maharashtratimes.com/lifestyle-news/health-news/seven-yoga-asanas-to-reduce-belly-fat/articleshow/74831766.cms

7 Effective Home Remedies to Cure Cold and Cough

2018-11-29T22:41:00.000+05:30

With the change in weather, viral cough and cold are common ailments that kids suffer from. Try some of these remedies to treat the ailment and boost your kid’s immunity:

1. Steam: If your little one suffers from cold and has trouble breathing, get him/her to take steam. Make the kid stand in the bathroom with hot water running or simply heat water in a wide bowl and make the kid inhale the hot fumes for at least 10 to 15 minutes. Adding eucalyptus oil can also help soothe your child’s system.

2. Honey: Known for its soothing effect, dip your finger in honey and let your baby lick it two three times in a day. If your child is older than five years, mix a spoonful with cinnamon powder and ask him/her to have it.

3. Carom Seeds: Boiling water along with carom seeds (Ajwain) and Tulsi leaves can help to keep the cough in check. It also helps in relieving chest congestion.

4. Massage: Massages work best for children who are below two years of age. Mix mustard oil with garlic and massage your baby’s chest, back and neck area. Also cover the baby’s palm and feet with the oil for a quick relief.

5. Keep your kid hydrated: When your kid is going through a bout of sneezing and coughing, it is very important to keep him/her hydrated. Drinking water at regular intervals will help fight the common cold and reduce the inflammation in the throat along with washing out the infection. Other fluids in form of warm soup or a fresh juice are also beneficial for replenishing the body’s lost energy.

6. Salt gargling: A glass of hot water with a teaspoon of salt can be useful to ease a sore throat. Ask your kid to gargle with salt water twice a day. The saline water helps soothe the pain.

7. Turmeric milk: Due to its antiseptic properties, turmeric is known to treat viral infections such as cough and cold. Add turmeric powder to a glass of warm milk and make your kid have it every night. It provides instant relief for an aching throat and runny nose. Since it is a rich source of calcium, milk also provides energy to your kid.

Source: Times of India

Calcium - Who needs them?

2018-02-19T18:35:00.000+05:30

Calcium – Who needs them?

Calcium is a mineral that is abundantly found in our body. A major part of it is in the teeth and bones and it is responsible for giving strength and resilience to these structures. The rest is found in nerve cells, body tissues, blood, and other body fluids. Calcium plays a very important role in the body?s overall health and nutrition as it contributes to many basic body functions like bone mineralization, nerve conduction, contraction and relaxation of heart and skeletal muscles etc. Maintaining a proper level of calcium in the body is essential for building strong bones and teeth; clotting blood; sending and receiving nerve signals; squeezing and relaxing muscles; releasing hormones and other chemicals; and keeping a normal heartbeat.

Our body regulates the level of calcium available in the blood in a narrow range to ensure healthy functioning of nerves and muscles through various hormones. However the main substances involved in the regulation of calcium and phosphorus levels are vitamin D and parathyroid hormone. Since calcium is stored primarily in the bones and teeth, these organs are the ones affected the most when we do not have adequate calcium in the body.

Bone calcium is also used as a storage area to release calcium into the bloodstream when it is needed. Calcium is needed for so much more than bone health, though. Eating calcium rich foods makes it possible for our body’s to achieve optimal nerve transmission, blood clotting, hormone secretion and muscle contraction.

Blood calcium is tightly controlled since it plays so many critical functions, including balancing your body’s acid/alkaline body and pH. The body will borrow calcium from the bones as needed, so often that the bones are actually remodeled about every 10 years.

Calcium deficiency symptoms can include:

· Osteopenia or Osteoporosis

· Tooth decay

· Muscle tension

· High blood pressure

In order for your body to absorb calcium your body also needs magnesium, vitamin D and vitamin K. So food sources and complex food based supplements are preferred to isolated calcium supplements to meet your calcium needs.

Sources of Calcium

Our body does not produce calcium, so one must get it through external sources. Popular food sources for calcium are dairy products. The body can easily absorb the calcium found in milk, yogurt, cheese and buttermilk. Phosphorous and magnesium help the body to absorb and use calcium effectively and these two are also found in milk.

Other non-dairy sources of calcium include green leafy vegetables such as spinach, cauliflower, broccoli, turnip greens, mustard greens, and cabbage; fish like salmon and sardines, seeds and nuts like sunflower seeds, almonds, etc.

Calcium is often added to some natural food products like orange juice, soy milk, breads, and tofu. These can be an excellent source of calcium for people who do not prefer dairy products in their diet.

Adequate absorption of calcium requires exposure to sun in addition to diet. UV radiation from the sun helps in converting vitamin Din our body to its active form, which is required for calcium regulation.

Who should take calcium supplements?

People usually get the required amount of calcium through diet as long as it is balanced and incorporates some dairy and non dairy sources of calcium. However, in certain cases, where access to a good diet is unavailable or in people who lead a very sheltered life or in climates without adequate exposure to sun, calcium deficiency may occur. People with lactose-intolerance (trouble in digesting the sugar in the milk) may not be able to ingest dairy products and hence not get enough calcium.

When the calcium intake is insufficient, the body uses up the calcium from your skeleton, thereby making them weak and brittle, a condition known as osteoporosis. More severe deficiency of calcium leads to conditions called osteomalacia and tetany, where bones become soft and fracture easily and painful contractions of muscles occur and death may occur due to abnormality in heart conduction.

Women are considered to be at a higher risk of osteoporosis due to sheltered and sedentary lifestyles along with hormonal changes following menopause (Cessation of menstrual periods). So generally older women after menopause, people who are not maintaining a balanced diet, or who are unable to maintain a balanced diet for some dietary or other health reasons, people on a vegan diet; or people whose body is not able to absorb enough calcium due to other health problems; people diagnosed with osteoporosis; and people on a high-protein or high-sodium diet which may cause your body to excrete more calcium, are recommended to take calcium supplements.

What calcium supplements to take?

Calcium supplements come in many forms, either as pure calcium salts or in combination with other minerals and vitamins. A common and popular combination is calcium with vitamin D products. To choose the right supplement one should be aware of the required daily recommendation (RDA levels) for age and gender and whether there are any other accompanying mineral or vitamin D deficiency.

Things to consider

If your body doesn’t get enough calcium and vitamin D to support important functions, it takes calcium from your bones. This is called losing bone mass. Losing bone mass makes the inside of your bones become weak and porous. This puts you at risk for the bone disease osteoporosis.

· Certain populations are at higher risk for low calcium levels, including:

· Postmenopausal women.

· People who have lactose intolerance and avoid dairy products.

· Women who have an eating disorder (for example, anorexia).

· People who do not eat animal, fish, or dairy products (vegans).

· People who take certain medicines for osteoporosis.

· People who have parathyroid disorders, inflammatory bowel disease, or liver or kidney disease.

Unfortunately, getting more calcium than your body needs can cause adverse (negative) effects. This includes kidney stones, frequent urination, belly pain, nausea/vomiting, and fatigue. It is rare to get too much calcium from food alone. There is an amount of calcium that most people can take each day without developing problems. This is called the tolerable upper intake level. Doctors recommend the following tolerable upper intake levels by age. However, this should be interpreted in the context of any prevailing deficiencies and co-existing health conditions.

Age group	Calcium Intake/day
Infants	200-260 mg
1-3	700 mg
4-8	1000 mg
9-18	1300 mg
19-50	1000 mg
51-70(males)	1000 mg
51-70(Females)	1200 mg

*For pregnant women, calcium intake is 1,300 mg/day

*Source: INSTITUTE OF MEDICINE OF THE NATIONAL ACADEMIES

Know your Vitamins?

2017-09-05T16:31:00.001+05:30

Know your Vitamins?

Vitamins are essential nutrients for our various bodily functions. They don’t provide energy like carbohydrates and fat but play an important role in various functions like immunity, digestion and metabolism. They strengthen the bones, help in wound healing, improve our eyesight and help in overall growth.

Though required in small quantities they play an important role in sustaining life and prevent the occurrence of various problems. We get vitamins from food, because the human body either does not produce enough of them, or none at all. A vitamin deficiency occurs when you do not get enough of a certain vitamin. Vitamin deficiency can cause serious health problems.

There are 13 essential vitamins which are broadly divided into two categories: Fat Soluble and Water Soluble.

Fat-Soluble Vitamins

Fat-soluble vitamins are stored in the fat tissues of our bodies, as well as the liver. Fat-soluble vitamins are easier to store than water-soluble ones, and can stay in the body as reserves for days, some of them for months. Fat-soluble vitamins are absorbed through the intestinal tract with the help of fats (lipids). The four fat-soluble vitamins are vitamins A, D, E, and K. These vitamins are absorbed more easily by the body in the presence of dietary fat.

Fat-soluble vitamins are stored in the body’s cells and are not excreted as easily as water-soluble vitamins. They do not need to be consumed as often as water-soluble vitamins, although adequate amounts are needed. If you take too much of a fat-soluble vitamin, it could become toxic. A balanced diet usually provides enough fat-soluble vitamins.

Water Soluble Vitamins

The water soluble vitamins are the B complex group and C. They cannot be stored in our body, so we need to replenish them regularly. The body must use water-soluble vitamins right away. Any leftover water-soluble vitamins leave the body through the urine. Vitamin B12 is the only water-soluble vitamin that can be stored in the liver for many years.

The body needs water-soluble vitamins in frequent, small doses. These vitamins are not as likely as fat-soluble vitamins to reach toxic levels. But niacin, vitamin B6, folate, choline, and vitamin C have upper consumption limits. Vitamin B6 at high levels over a long period of time has been shown to cause irreversible nerve damage. A balanced diet usually provides enough of these vitamins. People older than 50 and some vegetarians may need to use supplements to get enough B12.

Vitamin A

Vitamin A helps form and maintain healthy teeth, bones, soft tissue, mucus membranes, and skin.
It is an important antioxidant, enhances our immune system and is extremely essential for our eyesight. Its deficiency can lead to night blindness. It contains beta carotene, which helps in repair of the cornea and eye membranes.

Sources: Fortified milk, cheese, cream, butter, fortified margarine, eggs, liver, leafy vegetables, dark orange fruits (apricots, cantaloupe) and vegetables (carrots, winter squash, sweet potatoes, pumpkin) including pepper, broccoli, spinach).

Vitamin D

Vitamin D is also known as the “sunshine vitamin,” since it is made by the body after being in the sun. Ten to 15 minutes of sunshine three times a week is enough to produce the body’s requirement of vitamin D for most people at most latitudes. People who do not live in sunny places may not make enough vitamin D. It is very hard to get enough vitamin D from food sources alone. Vitamin D helps the body absorb calcium and maintain proper blood levels of calcium and phosphorus, which you need for normal development and maintenance of healthy teeth and bones. It also helps in proper immune function and muscle development. Its deficiency has been associated with weak bones, pain and muscle weakness.

Sources: Sunlight is the best source of vitamin D. When the sun shines on your bare skin, your body makes its own vitamin D. Other sources are egg yolk, liver, mushrooms, fatty fish, salmon, tuna, fish oils, fortified margarine, fortified cereals and fortified milk.

Vitamin E

It is a very powerful antioxidant and promotes cardiovascular health, protects cell walls and helps in skin repair. Its deficiency is linked to muscle weakness, nerve damage and skin problems. Vitamin E is also known as tocopherol. It helps the body form red blood cells and use vitamin K.

Sources: Foods rich in vitamin E are cloves, nuts, seeds, whole grains, tomatoes, mangoes, polyunsaturated plant oils (soybean, corn, cottonseed, safflower), leafy green vegetables, wheat germ, liver and egg yolks.

Vitamin K

It is a co-factor in the blood clotting pathway and is needed for stopping bleeding. Some studies suggest that it is important for bone health.

Sources: Leafy green vegetables and vegetables in the cabbage family, milk; also produced in intestinal tract by bacteria.

Vitamin B1 (Thiamine)

Thiamine helps the cells change carbohydrates into energy. It forms part of an enzyme needed for energy metabolism and is important to nerve function. It is also essential for heart function. It helps in the production of certain neurotransmitters and multiple enzymes. A deficiency of vitamin B1 can lead to conditions called Beri Beri and Wernicke’s encephalopathy, and Nerve degeneration.

Sources: Peas, sunflower seeds, cauliflower, potatoes, oranges, whole-grain or enriched breads and cereals, legumes, nuts and seeds.

Vitamin B2 (Riboflavin)

Riboflavin works with the other B vitamins as a co-factor. It is important for body growth and the production of red blood cells. It is part of an enzyme needed for energy metabolism and is important for normal vision and skin health.

Sources: Milk and milk products, leafy green vegetables, whole-grain, enriched breads and cereals.

Vitamin B3 (Niacin)

Niacin helps maintain healthy skin and nerves. It also has cholesterol-lowering effects. It forms part of an enzyme needed for energy metabolism; important for nervous system, digestive system, and skin health.

Sources: Meat, poultry, fish, whole-grain or enriched breads and cereals, vegetables (especially mushrooms, asparagus, and leafy green vegetables) and peanut butter.

Vitamin B5 (Pantothenic acid)

Pantothenic acid is essential for the metabolism of food. It also plays a role in the production of hormones and cholesterol. It is part of an enzyme process needed for energy metabolism.

Sources: Widespread in natural foods.

Vitamin B6 (Pyridoxine)

Vitamin B6 helps form red blood cells and maintain brain function. This vitamin also plays an important role in the proteins that are part of many chemical reactions in the body. It helps in improving the metabolism, burning calories, strengthening the immunity, and supporting the function of nervous system. Its deficiency may cause anemia and peripheral neuropathy. Humans cannot produce vitamin B6 so it should be obtained from the diet.

Sources: Foods rich in vitamin B6 are fish, chicken, spinach, chickpeas, bananas, whole grains, nuts.

Vitamin B7 (Biotin)

Biotin is essential for the metabolism of proteins and carbohydrates, and in the production of hormones and cholesterol. It is part of an enzyme needed for energy metabolism.

Sources: Widespread in natural foods; also produced in intestinal tract by bacteria.

Vitamin B9 (Folic acid)

Folate or Folic acid is part of an enzyme needed for making DNA and new cells, especially red blood cells. It helps in tissue growth and cell function. Any woman who is pregnant should be sure to get enough folate. Low levels of folate are linked to birth defects such as spina bifida and neural tube defects. Many foods are now fortified with folic acid.

Sources: Foods rich in vitamin B9 are green leafy vegetables like spinach, asparagus, fortified cereals, legumes, seeds, orange juice, and liver.

Vitamin B12 (Cobalamin)

Vitamin B12 also called cyanocobalamin or methylcobalamin like other B vitamins is important for metabolism. It is required for making new cells; and is important to nerve function It helps in converting homocysteine to methionine which plays an essential role in protecting the heart. Deficiency of vitamin B12 can lead to megaloblastic anemia, and neurological problems.

Sources: Foods rich in vitamin B12 are animal products like meat, poultry, fish, seafood, eggs, milk and milk products; It is not found in plant foods, so vegans who avoid dairy products completely require supplementation.

Vitamin C (Ascorbic acid)

Vitamin C is an antioxidant that promotes healthy teeth and gums. It is part of an enzyme needed for protein metabolism, and helps the body absorb iron and maintain healthy tissue. It also promotes wound healing. It is crucial for our body’s immune system, development of connective tissue like collagen, and maintenance of cardiovascular health.

Sources: Found only in fruits and vegetables, especially citrus fruits like lemons, oranges, amla and vegetables in the cabbage family, cantaloupe, strawberries, peppers, tomatoes, potatoes, lettuce, papayas, mangoes, kiwifruit, broccoli, and strawberries.

Source: Web

अॅनिमियाला रोखण्यासाठी ‘असे’ असावे डाएट

2017-06-26T09:37:00.000+05:30

लहान मुलांपासून ते मोठ्यांपर्यंत कोणालाही होऊ शकतो असा रक्तक्षय. का होता हा? आणि कशी करतो उपाययोजना आपण? हा विकार होऊ नये म्हणून आणि झाला असेल तर बरा व्हावा म्हणून काय करावे?. ..तर ही समस्या बरी होण्यामध्ये आहाराचा मोठा वाटा आहे. एकतर हा विकार बऱ्याच उशीरा लक्षात येतो. डॉक्टरकडे जाऊन औषधोपचार आणि लोह असणारे टॉनिक घेतल्यास आयर्न टोनिक घेऊन येतो. पण त्याने तात्पुरता फरक पडतो परत परिस्थिती जैसे थे! असे का बरे होते?

तर लोह या अतिसूक्ष्म प्रमाणात लागणाऱ्या क्षाराचे प्रमाण शरीरात एकूण क्षाराच्या तुलनेत १% इतके असते. लोह आपल्या नैसर्गिक अन्नात असतेच. परंतु ते रक्तात जाऊन त्याचा उपयोग होण्याकरिता इतर अन्नघटकांची मदत लागते. यात कॉपर, माग्नेशिअम, जीवनसत्व इ, पूर्ण प्रथिने, जीवनसत्व ब ६, जीवनसत्व क. त्यामुळे केवळ टॉनिक घेऊन फायदा होत नाही. तर त्याच्याबरोबर व्यवस्थित आहार करावा लागतो. जीवनसत्वाअभावी जो अॅनिमिया होतो तो ओळखून उपाययोजना करावी लागते. नाहीतर अतिरिक्त टॉनिकमुळे अपाय होऊ शकतो. म्हणून आधी अॅनिमिया कशामुळे झाला आहे, कोणत्या प्रकारचा झाला आहे याची चाचणी करून मगच नेमके औषध घेता येईल.

तर मग कसे मिळवता येईल लोह अन्नातून? तर नुसते लोह असलेल्या पदार्थांची यादी आपल्याला नको आहे कारण ती आता बर्याच पुस्तकांमधून पण मिळेल. तर ते लोह रक्तात मिसळण्यासाठी कोणकोणत्या घटकांची आवश्यता असते आणि ते सुद्धा कशातून मिळतील आणि हे सगळे अन्नघटक एकत्रित आपल्याला कसे घेता येतील याचा विचार करायला हवा.

* मांसाहारात असलेलं लोह हे पटकन रक्तात मिसळते. त्याचा अॅनिमियामध्ये खरंच उपयोग होतो. परंतु शाकाहारी जेवणातून हे लोह मिळवण्यासाठी बरेच अन्नघटक लागतात. शाकहारी पदार्थांमधून मिळालेलं लोह रक्तात मिसळण्या साठी ‘क’ जीवनसत्वाची गरज असते. म्हणून जेवणात लिंबाची फोड हवी.

* कोथिंबीर, पुदिना, हिरव्या भाज्या, आख्खा मसूर, बाजरी, गूळ, खजूर, काकवी, आलू यात बरेच लोह असते. पीठ फुगवून पदार्थ करणे, कडधान्य मोड आणून खाणे यातून बाकीचे अन्नघटक मिळून शरीराला लोह मिळू शकते.

* पूर्ण प्रथिने मिळण्यासाठी ३ वेळच्या खाण्यात एकदा तरी प्रथिनांचा म्हणजेच धान्य व डाळ एकत्र येई असे अन्न घ्यावे. १ चमचा तरी घरचे तूप जेवणात असेल याची काळजी घ्यावी. घरी काढलेले ताजे लोणी १ चमचा खाल्लेले चांगले.

* तेलबिया, फळे रोज खायला हवे. सगळ्यात महत्वाचे म्हणजे भुकेच्या वेळी हे सगळे खायला हवे. कारण जठारामधील हायड्रोक्लोरिक आम्ल हे लोहाच्या अभिशोषणामध्ये महत्वाचे असते. भूक लागलेली असताना जे लोक वडा-पाव, समोसा, केक, चहा कॉफी यांनी पोट भरून गेले तर हा अॅनिमिया कधीच पाठ सोडणार नाही.

* पूर्वी गरीब लोकांना हा आजार जास्त होतो कारण त्यांचा आहार व्यवस्थित नसत असे वाटायचे पण आता सधन कुटुंबातील लोकांनाही हा विकार होतो. कारण आपल्या बदलत चाललेल्या सवयी आणि आपली बदललेली अभिरुची.

लहान बाळांना सुद्धा अॅनिमिया होतो तो आईच्या शरीरात लोहाची कमतरता असल्याने. कितीतरी गरोदर स्त्रियांना गरोदरपणात सुद्धा हा त्रास होतो याचे कारण अनेक वर्षांपासून आहारत असलेली प्रथिनांची कमतरता. आणि माता होण्यासाठी आपले शरीर सक्षम आहे का ते आधी तपासून पाहणे. गर्भार असतानाच बाळ स्वतःचा लोहाचा साठा करत असते. आणि जर आईमध्येच कमतरता असेल तर याचा त्रास आईला तर होतोच पण त्या बाळालासुद्धा होतो. यासाठी ही काळजी घ्या.
* बाळ मोठे झाले की साधारण सहाव्या महिन्यापासून त्याला सगळे थोडेथोडे खाण्याची सवय लावावी. कारण नुसत्या दुधाने आजिबात पोषण होत नाही. दुधात चांगले अन्नघटक असले तरी त्यात ‘क’ जीवनसत्व आणि लोह आजिबात नसते.

* ९ महिन्यानंतर बाळाच्या शरीरात पाचक रसांच्या दृष्टीने काही बदल होतात. त्याप्रमाणे दुधाचा वापर कमी करून इतर अन्नाचा वापर सुरु केला नाही तर दुधाचे पूर्ण पचन होत नाही. आणि त्या बाळाची वाढही नीट होत नाही. यासाठी विनिंग फूड म्हणजेच आईच्या दुधावरून बाजूला करून इतर अन्नपदार्थ देणे गरजेचे असते. त्यातच खूप पौष्टिक जेवण म्हणून अनेक महिला बाळांना नुसता दुध भात कींवा तूप भात भरवतात. यातून फक्त कर्बोदके आणि स्निग्ध पदार्थ मिळतात. परत एकदा प्रथिने व जीवनसत्वाचा अभाव निर्माण होतो ते पण ऐन वाढीच्या वयात जेवा बाळाचा मेंदू सुद्धा वाढत असतो.

* मोठ्या लोकांना होणाऱ्या अॅनिमियाची कारणे शोधायचे ठरवले तर आधी समोर येतो तो कामाचा ताण तणाव, नीट जेवायला न मिळालेला वेळ आणि त्यामुळे समोर येईल मिळेल ते खाणे व भूक भागवण्याचे प्रकार यांमुळे अॅनिमिया होतो.

* अतिरिक चहाचे सेवन तेही जेवण झाल्यावर. या जेवण नंतरच्या चहा कॉफी मुळे जेवणातून जे काही अन्नघटक गेले ते रक्तात जाण्यापासून रोखले जातात.

श्रुती देशपांडे, आहारतज्ज्ञ

http://www.loksatta.com/lifestyle-news/important-diet-tips-for-controlling-anemia-1497354/

सुदृढ आणि बुद्धिमान बाळाला जन्म देण्यासाठी हे नक्की करा...

2017-03-27T18:02:00.001+05:30

आई होण्याचा आनंद निराळाच! जन्माला येणारे बाळ हे आई-वडिलांचे गुणसूत्र घेऊनच जन्माला येते हे खरे असले तरी सध्याची जीवनशैली पाहता आपल्या खाण्या-पिण्याचा आणि धकाधकीच्या जीवनाचाही गर्भावर चांगला-वाईट परिणाम होत असतो. मात्र आई होण्याची ही प्रक्रिया सुरू असतानाच म्हणजे गर्भारपणातच काही गोष्टींची विशेष काळजी घेतली तर एक सुदृढ आणि बुद्धिमान बाळ जन्माला घालता येते, हे अनेक प्रयोगातून सिद्ध झाले आहे. गर्भावस्थेत असताना आई जे खाते ते पोषण थेट बाळापर्यंत पोहोचत असते. शिवाय एका विशिष्ट काळानंतर ती ज्या गोष्टी करते... गाणे ऐकते, वाचते ते सारे काही बाळापर्यंत पोहोचत असते. म्हणूनच त्या ९ महिन्यांच्या काळात खाण्यातून तसेच आईच्या सकारात्मक वागण्यातून गर्भावर योग्य संस्कार झाल्यास बाळाची बुद्धीही तल्लख होते. तुम्ही आई होणार आहात?

तर एका सुदृढ आणि बुद्धिमान बाळाला जन्म द्यायचा असल्यास त्या दिवसांत नेमके काय करायचे ते पहा / वाचा...

1. वाचनाची सवय लावा...

शिकण्याची प्रक्रिया नेमकी सुरू कधी होते? मानसशास्त्रज्ञ आणि पालकतज्ञांच्या मते, भाषेचा पाया गर्भातच रचला जातो. तिसऱ्या तिमाहित म्हणजे साधारण चौथ्या महिन्यानंतर गर्भ आवाज ओळखू आणि स्मरणात ठेवू शकतो. त्यामुळे या दरम्यान आईने चांगले वाचन करणे हे बाळाच्या स्मरणशक्तीसाठी योग्य.

2. टेस्टीपेक्षा 'हेल्दी' खा...

ओमेगा ३ फॅटी अॅसिड हे बाळाच्या मेंदूच्या योग्य वाढीसाठी आवश्यक आहे. मासे, सोयाबीन, पालक हे पदार्थ ओमेगा ३ फॅटी अॅसिडचा उत्तम स्त्रोत आहेत. पालकामध्ये तर लोहाचेही प्रमाण असते. ते बाळाच्या मेंदूच्या पेशींपर्यंत ऑक्सिजनचा पुरवठा योग्य प्रकारे करण्यास मदत करते. गर्भावस्थेतच बदाम, अक्रोड खाल्ल्याने त्यातून नियासीन, प्रोटीन आणि ऊर्जा मिळते ज्याने बाळाच्या मेंदूची उत्तम वाढ होते. साधारण १२ आठवड्यानंतर आई जे खाते त्याची चव बाळालाही कळू लागते. त्यामुळे बाळाला पोषण देणारा असा योग्य आहार घेणे गरजेचे आहे.

3. तंदुरुस्त आणि सक्रिय राहा...

गरोदरपणात तंदुरुस्त आणि सक्रिय राहणंही तितकंच महत्त्वाचं आहे. बाळाला स्मार्ट आणि हुशार बनवायचे असेल तर व्यायामाला सुरूवात करा. व्यायामा दरम्यान उत्सर्जित होणारे हार्मोन्स गर्भापर्यंत पोहोचत असतात. तसेच व्यायामुळे संपूर्ण शरीरात आणि बाळापर्यंतही रक्तप्रवाह सुरळीत होतो. बाळाच्या वाढीसाठी हे महत्त्वाचे ठरते. गरोदर असण्यापूर्वीपासून जर व्यायामाची सवय नसेल, तर तज्ञांच्या सल्ल्यानुसार हलके व्यायाम करा. अलीकडेच झालेल्या संशोधनानुसार, गर्भधारणेदरम्यान व्यायाम केल्यास बाळाच्या मज्जासंस्थेतील न्युरॉन्स (चेतापेशी) मध्ये वाढ होऊन शिकण्याची आणि स्मरणात ठेवण्याची त्याच्या मेंदूची क्षमता ४० टक्क्यांपर्यंत गर्भातच तयार होते.

4. चांगले संगीत ऐका...

आईने ऐकलेले, गायलेले गाणे बाळापर्यंत पोहोचत असते. बाळ ते ऐकू शकत असते आणि गर्भात प्रतिसादही देत असते. बाळाला संगीत समजत नसले तरी तो ध्वनी त्याच्या मेंदूच्या वाढीसाठी उपयुक्त असतो. जेव्हा गर्भात हालचाली जाणवू लागतात, तेव्हा तुमच्या जोडीदारालाही तुमच्या पोटाला स्पर्श करून बोलायला सांगितल्यास बाळही प्रतिसाद देते. त्यामुळे वेळ मिळेल तेव्हा शांत संगीत किंवा बालगीतेही ऐकू शकता. बाळामध्ये संगीताची आवड निर्माण करण्याच्या दृष्टीनेदेखील चांगले संगीत ऐकणे योग्य. गाणे ऐकताना शरीरात सेरोटोनिन नावाचे आनंदी रसायन निर्माण होत असते. बाळाला शांत राहण्यास आणि त्याची एकाग्रता वाढविण्यास ते मदत करते.

5. थायरॉइडकडे लक्ष द्या...

शरीरात थायरॉइडची योग्य पातळी आवश्यक आहे. प्रेग्नन्सी दरम्यान जर थायरॉइडची पातळी अस्थिर होत असेल तर त्याचा बाळाच्या वाढीवरही परिणाम होत असतो. गर्भावस्थेत आईमधील थायरॉइडची कमतरता बाळाच्या बुद्धिमत्तेवर परिणाम करत असते. त्यामुळेच संतुलित आणि सोडियमयुक्त आहार घेणे गरजेचे आहे. यात आयोडाइज्ड मीठ, दही यांचा आहारात समावेश हवा.

6. आहाराबरोबरच सप्लिमेण्ट्सचीही आवश्यकता...

गरोदरपणात शरीराला अधिक पोषणाची आवश्यकता भासते. बाळाच्या उत्तम वाढीसाठी तसेच सुरळीत प्रसुतीकरिता आहारातून मिळणाऱ्या पोषणाबरोबरच अतिरिक्त अशा सप्लिमेण्ट्समधूनही पोषण मिळविण्याची गरज असते. डॉक्टरांच्या सल्ल्यानुसार, शरीरासाठी आवश्यक व्हिटॅमिन्स, फॉलिक अॅसिडची मात्रा असलेल्या सप्लिमेण्ट्स घेणं योग्य.

7. थोडे कोवळे ऊनही घ्या...

'व्हिटॅमिन डी'चे महत्त्व माहीत असूनही यापूर्वी कधी कोवळे ऊन घेतले नसेल. पण आता स्वतःसाठी नव्हे तर होणाऱ्या बाळासाठी तरी ते नक्की घ्या. सकाळचे कोवळे ऊन साधारण २० मिनिटे तरी घ्या. गरोदरपणात अनेक स्त्रियांमध्ये व्हिटॅमिन डीची कमतरता असल्याचे दिसून आले आहे. याचे मुख्य कारण सूर्यप्रकाशापासून वंचित असणे आणि आहारातून योग्य प्रमाणात व्हिटॅमिन डी न मिळणे हेच आहे. हाडे आणि हृदय मजबूत होण्यासाठी हे जीवनसत्त्व अत्यंत आवश्यक असून सूर्यापासून तर ते मिळतेच शिवाय अंड, मासे या पदार्थातूनही ते मिळते. गरोदरपणातील व्हिटॅमिन डीच्या कमतरतेमुळे ऑटिझम सारखा आजार बाळाला होतो का, याविषयावर सध्या संशोधनही सुरू आहे.

8. पोटाला हलक्या हाताने मालिश करा...

हलक्या हाताने पोटाला मालिश करणे हे देखील बाळाच्या दृष्टीने महत्त्वाचे असल्याचे दिसून आले आहे. गर्भात असलेले बाळ हा स्पर्श अनुभवू शकते. साधारण २० आठवड्यांनंतर पोटाला हलक्या हाताने दिलेल्या मसाज बाळाच्या मज्जासंस्थांपर्यंत पोहोचत असतो. एका संशोधनानुसार, गर्भातील बाळ आईचा स्पर्श आणि वडिलांचा स्पर्श यातील फरक ओळखू शकते. पोटाला बदामाच्या तेलाने हलके मसाज करावा. गर्भातील बाळ सुगंधही अनुभवू शकते. त्यामुळे प्रेग्नन्सी दरम्यान ताजी सुगंधी फुलं, फळं आणि मोहक सुवासाचा आनंद घ्या. या सर्व भावना बाळाच्या मेंदूपर्यंत पोहोचत असल्याने ज्या सुखदतेचा अनुभव तुम्ही घ्याल तोच आनंद बाळालाही मिळेल... त्यामुळे सुदृढ आणि आनंदी राहा!

Disclaimer: This article is in Marathi Language.

Ref: http://maharashtratimes.indiatimes.com/photogallery/lifestyle/simple-things-you-can-do-in-preganancy-to-have-an-intelligent-healthy-baby/photoshow/57854697.cms

5 Foods that will boost your Metabolism

2016-02-25T19:23:00.000+05:30

If your daily exercise is not helping you to lose weight, you can consider revisiting your eating pattern and incorporating foods that will push you a little further to shed those extra kilos. We suggest some of them.

SPINACH

It is said to be rich in chlorophyll, iron, fibre, and vitamins A and C.
Spinach also has more protein than any other green leafy vegetable. It has more folate and is said to be great to up your energy levels.

PLAIN GREEK YOGURT

Though many say that plain Greek yogurt is bad for the health, it contains sodium and vital vitamins that aid in weight loss and also boosts your metabolism.

SALMON

The Omega-3 fats are in the form of DHA (Docosahexaenoic Acid) which decreases your chances of putting on weight, improves brain health and fights depression.Amino acids in salmon helps your body burn more calories.

EGGS

They are said to be a low calorie source of vitamins A and D, which, along with zinc and other nutrients, help your body sustain energy for a long time.

ALMONDS

These nuts are excellent for your metabolism for a variety of reasons. The nutrients in them raise your metabolism and helps in reducing the waistline. They also burn body fat, especially in the abdominal area. Almonds also contains fiber, which increases your metabolism through digestion. They contain antioxidants and amino acids that increase your metabolic burn.

9 Benefits of Drinking Milk With Turmeric

2015-09-21T09:48:00.000+05:30

Instead of putting a bunch of unhealthy ingredients like chocolate powder, sugar and cream in your milk, start drinking "haldi doodh" instead. An age-old remedy, it is a powerful combination that has several health benefits. All you have to do is boil milk with half a teaspoon of turmeric powder or a 1-inch piece of fresh turmeric for 10-15 minutes, and voila!

1. Treats colds and coughs

Turmeric is loaded with antiseptic and anti-inflammatory properties that help battle infection as well as the symptoms of a cough or cold. It is especially effective against dry, wracking coughs.

2. Detoxifies and purifies your body

This potent spice has been used as a blood purifier in Ayurvedic medicines for centuries. It improves blood circulation and stimulates the lymphatic system, which is the body’s natural drainage mechanism. It also helps your liver detoxify the rest of your body.

3. Soothes arthritis and joint pain

Turmeric’s anti-inflammatory properties have other benefits as well, among which a major one is the ability to soothe the pain, swelling and inflammation associated with arthritis. This drink strengthens your bones and joints, and improves flexibility as well.

4. Relieves headaches and congestion

Turmeric is rich in antioxidants as well as several nutrients, so it works like a natural painkiller against headaches, especially those caused by congestion.

5. Boosts immunity and fights diseases

The antiviral properties of this spice boost your natural immunity and prevent the multiplication of viruses, thereby protecting you against infections like hepatitis. Research also suggests that turmeric slows down the progression of Alzheimer’s disease, and even reduces your risk of getting cancer.

6. Enables sleep

Drinking a warm glass of this concoction an hour before bed can help you get much better sleep. Milk contains serotonin and melatonin, which are brain chemicals that play an important role in your sleep cycle. Turmeric reduces stress and relaxes your body.

7. Reduces menstrual cramps

Ladies, drinking a glass of milk with turmeric every day can reduce your cramps, as turmeric has antispasmodic properties as well as several vital nutrients.

8. Makes your skin glow

The antioxidants in turmeric fight the free radicals that cause not only disease but ageing as well, keeping your skin young and healthy.

9. Speeds up weight loss

The compounds in turmeric help your body break down fat, thereby helping you lose weight.

Do Not Throw Away Lemon Peels, Use Them !!!

2015-09-21T09:45:00.000+05:30

Lemon is the everyday ideal product, rich in vitamin C. It is an amazing source of nutrients and virtually without any calories. Practice a daily habit to use it.

Did you know lemon peels, whether they are dried or fresh, are an extraordinary addition to many dishes?

When you peel the lemon you should make the slices as thin as possible, avoiding the white layer around it. Do not forget to wash the lemon with cold water before scalding it with hot water. Try to peel the lemon in one slice spirally preferably with a very sharp knife.

Lemon peels are great addition to: vegetable salads, fish, meat, and many cold sauces. Beet and spinach soups have better aroma in combination with lemon. It can be added 5 minutes before the meal is prepared or right after the soup is done. The peels pair exceptionally well with fish and meat sauces, dressings, moussaka, stuffed fish and etc. When preparing veal add grated lemon peel 1-2 minutes before the end or after taking it out of the oven.

Because of the calcium and vitamin C, lemon peel prevents osteoporosis, arthritis and many other diseases of the skeletal system. Because of the polyphenolic flavonoids we impede the bad LDL cholesterol to rise to an alarming level. This way we keep intact the vascular system and we reduce symptoms of hypertension. Skin blemishes can be treated with lemon peel. Massage your face gently for 3 minutes with a lemon peel for soft and smooth skin.

http://vigorousfood.com

How Much Walking You Need to Lose Weight

2015-06-23T22:36:00.000+05:30

Walking is one of the safest forms of exercise known today. Depending on how often you walk, you can manage to easily lose one pound per week or more. Think about it, in less than five months you can be 20 pounds lighter without spending hours at the gym and without going on a diet.

While you shed the pounds and inches from your body, you are also toning your muscles and improving your health. Once you learn how to implement the principles of walking to lose weight into your lifestyle, you will surely be hooked on this easy and beneficial exercise routine.

How to Lose Weight by Walking

The number of calories you can burn by walking is determined by your body weight and walking pace. On average, if you walk at a pace of 4 miles per hour (a common pace) you can burn roughly 400 calories per hour.

You don’t necessarily need to go 4 miles a day. As an example, if you commit to walking 3 extra miles, they would be burning an extra 300 calories a day. You can even walk a shorter distance than that and combine it with your daily schedule. You can use a device called pedometer to help you burn extra calories while walking and doing your daily schedule.

Pedometers and Weight Loss

If you are trying to lose weight through walking, one of the best things that you can do to boost the chances of success for your efforts is to go out and buy a good quality pedometer or a wrist band that can track your daily activities.

Pedometer is a helpful device that you attach to your clothing near your hip area. It is light weight and has a variety of features. The main feature is counting the number of steps you take during your workout or throughout your entire day.

In order to find out how many miles you need to cover to drop extra pounds, you need to find out how many you are currently covering. This way, you will know by how much you need to increase your steps, or distance each day in order to be able to see a difference in the number on the scale.

For example; if you currently take 8,000 steps with your existing routine and daily habits and are maintaining weight, the number of steps that you need to increase your daily distance to lose weight is simply a matter of mathematics; increasing your mileage according to the number of calories you want to burn (more details on that below).

How Many Steps To Take to Lose Weight?

To lose weight the average person needs to take about 2,000 steps in the average mile. One mile burns about 100 calories. This means your pedometer will help you keep track of your steps, how many miles you reach each day and how many calories you burn. It will also help you if you don’t have time to exercise.

You can simply add steps to your daily routine.

· 1 Mile = 2,000 steps and 100 calories burned

· 1 Pound – 3,500 calories

· 1 Pound weight loss per week = 500 calorie deficit per day

· To lose 1 pound per week you need to add 10,000 steps to your day.

If 10,000 steps sounds a lot, here are a few ideas on how to fit all that walking into your busy day (remember – you don’t need to start from 10,000 steps. Start gradually – you will just lose less weight).

· Get off the bus early and walk the rest of the way home or to work.

· Park your car further away from your destination and walk the extra distance.

· Walk to the station instead of taking the car or bus.

· Take the stairs instead of the lift.

· Walk the children to school.

Depending on the style or type of pedometer it may have advanced features including keeping track of the number of pounds you lost and how many calories you burned. This information helps you keep track of your progress by giving you a clear picture of what you have physically achieved during your walk.

Due to the important details recorded you will want to invest in a good quality pedometer to assure every step is counted.

How to keep it Interesting

· Walking the same old track can become boring so keep your routine interesting by switching things around.

· Walk outdoors at different parks, different neighborhoods and bring along music to enjoy, motivate and energize you to complete your daily walk.

· Don’t let cold winter weather hold you back from your daily walk. Invest in a treadmill and place it in front of a window or television. You can enjoy viewing nature by glaring out the window during your routine or point the treadmill towards your television and savor every minute of your favourite show.

· You can also invite a family member or friend along. Even if they join you only once a week, it is still a beneficial way to mix up your routine. Often, dedicated walkers will become bored with the same old routine, so don’t let it happen to you.

· Keep it interesting and switch up your routine as much as you like.

Walking Style

Everyone knows how to walk and have been doing so since they were a small child. However, over the years bad posture and habits may have caused you to have less than desirable walking standards.

When walking for exercise you will want to keep your chin up, focus your eyes about 10 feet forward, keep a long stride, pull in your abdomen towards your spine and squeeze your glutes. This style of walking will help you achieve maximum benefits from your workout.

How Often to Walk

Before you begin your walking routine you will want to consult with your primary physician to assure you are healthy to participate in the activity.

Once you receive your physician’s approval, you will want to begin walking three days per week for 15 to 20 minutes. Then you will want to gradually increase the frequency until you are walking 30 to 60 minutes per day almost every day of the week.

You will be pleased to know that moderate exercise is one of the best things you can do to lose weight.

Seven Foods That Fight Inflammation and Belly Fat

2015-03-18T20:38:00.000+05:30

1. Fruits and vegetables

All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others.

Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach

2. Green tea

This mild beverage is great for helping shrink your waistline as well as for decreasing inflammation. The flavonoids in this tea have natural anti-inflammatory properties. And the compound EGCG in green tea has been shown to help reduce body fat.

3. Monounsaturated fats

These heart-healthy fats help raise your healthy HDL cholesterol levels and reduce overall inflammation. Great sources include olive oil, almonds, and avocado

4. Omega-3 fatty acids

Research has shown that a diet with a high percentage of omega-3 fatty acids and a low percentage of omega-6 fatty acids has been linked with decreased inflammation. Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild Alaskan salmon

5. Spices

Certain spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have potent inflammation-reducing capabilities, so try adding them to meals as often as possible.

6. Water

Staying hydrated is essential to flushing inflammation-causing toxins out of your body. Aim for 64 ounces of water per day. Remember: Add an additional 8 ounces of water for every 30 minutes of exercise as well.

7. Whole grains

Rich in fiber, whole grains help control the insulin response in your body. The high B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine in the body.

Everything You Need to Know About Thyroid Disease

2015-03-14T11:34:00.001+05:30

Overview

Studies estimate that disease of the thyroid gland is more common than diabetes or heart disease and often goes misdiagnosed or undetected. As many as more than 50 million people could be suffering thyroid dysfunction over the world. This small gland at the base of your neck controls functions throughout the entire body, including regulating other hormones, energy levels and metabolism. The master of many other hormones, thyroid dysfunction can wreak havoc, creating uncomfortable symptoms if hormone levels remain out of range.

Understanding common symptoms of thyroid issues and when to seek medical advice could save your health. Read on for more information on symptoms to look out for as well as foods and lifestyle factors that support optimal thyroid function.

1. Symptoms That Indicate a Problem

Symptoms associated with thyroid disease are often caused by low hormone levels, also referred to as hypothyroid, which include weight gain or inability to lose weight, sensitivity to cold, weakness or fatigue, depression, pallor, constipation, poor memory, dry skin and hair and brittle nails. Signs of the less common condition overactive thyroid (hyperthyroid) include unintended weight loss, rapid heartbeat, high blood pressure, anxiety or irritability, trembling, insomnia, feeling hot or sweating more than usual and muscle weakness. Other potential thyroid symptoms include pain at the base of the neck or throat and swelling or a lump under the Adam’s apple area. Any pain or swelling is reason to seek medical advice right away. Keep in mind that many of these symptom groups can mimic other diseases, so it’s important to discuss the possibility of thyroid disease with your doctor. They will likely need to do some blood tests for more information.

2. Low Thyroid Activity: Hypothyroid

Low thyroid activity is also called hypothyroidism and is commonly caused by an autoimmune disease called Hashimoto’s disease, a problem in which the body attacks its own thyroid tissue causing it to not produce the hormone levels for optimal health. This disease is more common in women, especially those with autoimmune disease in their family. According to a study presented in the British Medical Bulletin, because lack of iodine is uncommon, the majority of cases are related to autoimmune disorders rather than a mineral deficiency. If you have symptoms of low thyroid, your doctor can perform some tests to see if you may have Hashimoto’s disease or other forms of hypothyroid. Elevated levels of TSH hormone are used to diagnose hypothyroid or another condition called “subclinical hypothyroid,” which the European Thyroid Journal describes as increased TSH hormone with normal levels of T3 and T4 hormones.

3. Overactive Thyroid: Hyperthyroid

Overactive thyroid is also referred to as hyperthyroidism and is less common than low thyroid dysfunction. It’s often caused by an autoimmune condition called Graves’ disease, which causes the body to produce too much T4. Again, this is more common in women than men, and symptoms will present with unintended weight loss, rapid heartbeat or tremors, high blood pressure, anxiety or irritability and trouble sleeping. If these types of symptoms present themselves, head to the doctor to get a blood test to assess thyroid function. Thyroid disease can often be treated with a daily medication: Your doctor can discuss options based on your unique needs.

4. Thyroid Cancer and Goiter

Pain in the neck or throat, swelling or a hoarse voice are reasons to get your thyroid checked out. Cancer can present itself through nodules, though the American Cancer Society cites that the majority of thyroid nodules are benign or noncancerous. Thyroid cancer is the fifth most common cancer in women, and typical treatments include surgery and radioactive iodine. Thyroid cancer is a type of cancer that is diagnosed at a younger age compared with other types -- two-thirds of all cases are diagnosed in people less than 55 years old. A goiter is caused by lack of the mineral iodine and causes a large, swollen lump at the base of the throat. With a goiter, the thyroid gland enlarges as it searches for iodine. Any sign of swelling or pain in the thyroid area should be assessed immediately.

5. Thyroid Screening

If you seek medical attention for your thyroid, you will hear terms like “T3,” “T4” or “TSH,” but what do they mean? T3 stands for “Triiodothyronine” and T4 stands for “Thyroxine”. T4 is made from T3, so it’s important to check both levels. The thyroid gland and the pituitary gland in the brain communicate constantly, and the pituitary tells the thyroid the correct hormone levels to pump out. This message is sent via TSH (thyroid stimulating hormone), so this is another level that will likely be checked. TSH level is used to diagnose hypothyroid because it will be elevated with this condition. The ideal balance between T3, T4 and TSH will create harmony in the body, but high or low levels can indicate a problem with disease, medications or thyroid hormone damage. If there are any suspected problems with thyroid nodules, an ultrasound may be ordered.

6. Thyroid and Weight

Studies have shown a correlation between increased body weight and decreased thyroid function. Elevated TSH hormone levels were strongly associated with metabolic syndrome, a cluster of symptoms associated with developing cardiovascular disease and Type 2 diabetes. Further, a higher waist circumference was associated in the same study with hypothyroid or low thyroid function. In the study, some cases with TSH in the normal range showed an incremental increase in weight with each one-unit increase in TSH hormone. This means as TSH levels goes up; weight goes up along with it. While there is research showing a link between hypothyroid and increased weight and belly fat, many people falsely associate struggles with weight as associated with thyroid dysfunction. Weight management can be difficult and multifactorial, so definitely discuss this with your doctor. But remember: Thyroid issues are not the only reason for being overweight or inability to lose weight.

7. When to Seek Help

If you believe you may have a thyroid problem, bring it up as part of the discussion next time you see your doctor. Clusters of symptoms of hypothyroid or hyperthyroid should definitely be addressed. For example, constantly feeling cold, struggling with being overweight, dry skin, brittle nails, fatigue or depression could indicate an underactive thyroid gland. Conversely, rapid heartbeat, feeling hot or increased sweating, trembling or weight loss could indicate an overactive thyroid. If you notice any swelling, pain or a lump at the base of your neck or throat, you should go in immediately to seek medical attention. A doctor will assess thyroid function with some simple blood tests and could suggest an ultrasound or other monitoring test to check this important gland and rule out thyroid disease. Keep in mind that most nodules are not cancerous.

8. Foods That Help

Iodine is the main nutrient associated with thyroid support because the body uses it to make T3 and T4 hormones. Foods high in iodine include ocean fish or other seafood, seaweed or sea vegetables, dairy and iodized salt. For the most natural source of iodine, try consuming food sources instead of taking supplements. Selenium and zinc are other important nutrients for the thyroid. Look for these in seafood, nuts and seeds -- especially Brazil nuts. A study shows that low vitamin D and selenium levels may increase the risk of developing autoimmune thyroid disease. Ask your doctor to check your vitamin D level because vitamin D is necessary for the body to create thyroid hormones T3 and to regulate TSH. The thyroid gland contains more selenium per gram than found in any other organ in the body, and even slightly low levels have been associated with autoimmune disease of the thyroid.

9. Foods That May Hurt

Some foods, at high intake levels, can have negative effects on the thyroid gland. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts and cabbage can suppress the thyroid by raising TSH levels and have even been linked to increased rates in thyroid cancer when combined with low iodine intake. Keep in mind that studies that show negative results from cruciferous vegetables containing “goitrogen” compounds, which may enlarge the thyroid, were seen with higher-than-typical consumptions. A goitrogen is a compound that suppresses the thyroid by interfering with iodine, which could cause a goiter or swollen thyroid. This is not a reason to avoid these healthy foods in normal daily quantities, and cooking can reduce negative effects on the thyroid. Soy has also been linked to hypothyroid. Intake at the level of a common vegetarian diet may push subclinical hypothyroid patients into overt hypothyroidism. Studies have not supported that soy negatively affects the thyroid in healthy individuals with adequate iodine intake and normal thyroid function, consuming soy foods as a part of a healthy and balanced diet.

10. Other Healthy Thyroid Factors

Addressing lifestyle factors is an important part of assessing thyroid health because this gland governs so many functions in the body. Studies linking depression to decreased thyroid function are well documented: A review in the Journal of Thyroid Research states common abnormalities seen include elevated T4, low T3 and a lowered bodily response to TSH hormone. This study lists classic psychological symptoms associated with thyroid dysfunction as anxiety, irritability, emotional liability, impairment in concentration and dysphoria, or a generalized state of unease. Other lifestyle factors are also linked to thyroid problems -- smoking has been linked to increased risk for Graves’ disease, or hyperthyroidism. Because the thyroid governs so many functions in the body, it is important to consider aspects of physical and psychological health linked to this gland.

Source: www.livestrong.com

12 Workouts to Improve Your Mood

2015-02-28T20:04:00.001+05:30

Overview

By nature, as humans we’re moody creatures. And, as much as we’d love to feel good and be happy and excited, it’s not always the case. Sometimes we’re anxious, distracted, sad, angry, exhausted, anxious, or stressed out. Here are some workouts that are best-suited for whatever mood you might be in today.

Angry? Try Kickboxing

Channel that red-hot anger into one fierce, calorie-torching workout with some kickboxing! When you're mad or upset, a fabulous way to get it out is kickboxing. Take all that aggression and anger and give it straight to the punching bag -- it's a truly healthy way to express it!

Rushed? Try H.I.I.T.

If you are feeling pressed for time, try H.I.I.T. (High Intensity Interval Training) to get your workout done in less time and blow off steam. After a warm up, try alternating 3 minutes of steady state effort (of about a 5 or 6 efforts on a 1-10 intensity scale) with 1 minute of all-out work (at about an 8 or 9 effort) using your favourite mode of cardio. This technique can work with cycling, running, etc. Not only will you maximize every second of your limited workout time, you’ll be putting your hurried, rushed energy to good use during each interval.

Distracted or Confused? Try Strength Training

Got a tough decision weighing on your mind? Try a good resistance training session. Strength training can help you feel grounded. In addition to your brain focusing on the movement and lifting those weights, your emotions will also benefit from a sense of direction.

Anxious? Try Walking

Filled with nervous or anxious energy? Take a walk! If you have a lot of nervous energy, a great way to deal with it is by, quite literally, walking it off. Walking for just a few minutes can calm your nerves and boost your mood, especially if you're outdoors. In fact, studies show that walking is a proven way to help lower stress levels, calm anxiety and even bolster your immune system.

Exhausted? Try Tai Chi

A low energy day isn’t the time to push you to the max during a workout. Instead, try turning your focus inwards and invigorate your body with a Tai Chi session. Not only can Tai Chi help replenish your energy, but research shows it can also help improve your sleep quality, lower stress levels and enhance your sense of well-being, all of which may help you prevent the source of your exhaustion in the future.

Lonely? Try a Bare Class

Up for some company during your workout? Hit the (other) bare for a healthier happy hour! If you are feeling social and want to spend time with friends, a group fitness class is a great option. There’s a real sense of camaraderie and fun in this type of group setting. Sweating side-by-side and commiserating together as you all “feel the burn” could help you get more out of your workout. Catch up after class at the juice bar or head out for a healthy dinner together – studies show that having social support may make you more likely to achieve your health and fitness goals.

Stressed? Try Cycling

Hop on a bike and pedal away your cares (indoors or out) to relieve stress, raise endorphins and give yourself time to think clearly so that you can handle stressful situations with more clarity. Whether you take your bike outside and hit the trails for some fresh air or lose yourself in the driving music of an indoor cycling class, you are guaranteed to feel better once you are done. Not to mention, tackling that challenging hill or sprint on the bike can also help you feel more confident and better able to handle the pressure you may be feeling. When you are completely in the moment and holding a pace that feels strong and powerful, you are no longer thinking of anything else but getting to the end of the road or the top of the hill.

Feeling Stuck? Try Running

Have you been trying to solve a problem or come up with a great idea for hours? Stop what you’re doing, and head out for a run. If you can't seem to find the right solution to a problem or your creativity has gone out the window, go for a jog. The repetitive nature of a running stride allows your brain to relax (since there are no complex steps to follow or movement patterns to master), while your body enjoys the uplifting rush of exercise-induced endorphins.

Worried? Try Yoga

Feeling worried? “Om” away your worries. Yoga is a great mind-body exercise that brings you into the present moment. Yoga helps quiet and calms your mind while engaging your body, making it hard to stay worried long during a practice. Through movement timed to breath, you naturally focus on the now, and let the worries of what-may-be just melt away. If you don’t have a yoga studio nearby, there are plenty of DVDs and books to choose from.

Motivated? Try Stair Climbing

Let your inspiration create some perspiration by tackling the stairs! Climbing stairs not only kicks your butt, but it offers a great endurance challenge and burns off plenty of calories too. Head to the step mill at the gym or take on a few flights of stairs indoors or out – there’s nothing like looking at the number of flights you’ve scaled to make you feel extra accomplished at the end of your workout!

Sad? Try Dancing

Upbeat music and the endorphins of exercise have both been shown to help combat feelings of depression and sadness, so next time you are feeling blue, turn up the radio and get moving! When you're sad you may not feel like dancing, but that's exactly why you should do it. Don’t feel pressured to head to a dance class – dancing solo may be best for when you are down. No need to worry about what you look like or what steps to follow -- just allow yourself to let loose and enjoy the movement and the music. It's kind of hard to feel sad when you have dance music playing.

Energetic? Try Zumba

If you’ve got energy to spare today, put it to good use with Zumba. This dance class is filled with infectious beats that are sure to put your extra energy to work and keep it going even after the workout is over! Pop into a class near you, or play Zumba Fitness on your Wii for a super-fun, high-energy sweat session.

www.livestrong.com

7 Brain Boosters

2015-02-27T21:27:00.000+05:30

Stress and age can lead to memory loss. Supplements and lifestyle changes give you a head start to a healthy mind. So feed your brain by adding these items to your clean-eating program for a mental focus that's as sharp as the cuts on your body.

Brain Booster # 1: Sunflower Seeds

Eat more sunflower seeds and other vitamin-E-rich foods. A number of studies have linked higher intakes of vitamin E with improved brain functioning. People with higher levels of vitamin E were up to 15 percent less likely to suffer cognitive impairment.

As a potent antioxidant, vitamin E can protect brain membranes from the oxidative damage inflicted by free radicals.

Extra credit

The seeds of this sun-worshiping plant are also a stellar source of thiamine, a B vitamin that helps your body's cells convert carbohydrates into the energy your brain and muscles use to power themselves.

Brain Booster # 2: Canned Sardines

Over the past couple of decades, vitamin D has become the darling nutrient among nutrition researchers, and it's the real deal. This sunshine vitamin has been shown to offer protection from a number of maladies, and mental decline is one of them.

It appears that our brains require vitamin D for a variety of functions, including nerve signaling. The current daily adult requirement for vitamin D is 600 IU, and a two-ounce serving of budget-friendly canned sardines delivers about 150 IU.

For the health of your brain and other areas of your body, it's a good idea to also take a daily vitamin D supplement, especially during the winter months when vitamin D production from the sun diminishes greatly.

Extra credit

Sardines also supply healthy amounts of omega-3 fats, making it a definite brain-friendly catch of the day.

Brain Booster # 3: Eggs

Eggs—more specifically the yolks—are your go-to source for choline. Though choline doesn't get much ink, this essential nutrient is a known precursor for acetylcholine, a neurotransmitter involved in cognition and memory. So if you regularly forget where you put down those dumbbells, make sure to get cracking

Further, a study found that eating a breakfast that includes protein-rich foods such as eggs can enhance mental performance during the morning, possibly by improving blood-sugar numbers.

Extra credit

You can now seek out omega-3-enriched eggs for an extra dose of this brain-benefiting fat.

Brain Booster # 4: Yerba Mate

Its mid afternoon and you're brain is fogging over, so brew up a steamy mug of yerba mate tea for a mental boost. Research has shown that yerba mate—an herbal tea gleaned from a South American plant, and the national drink of Argentina—may enhance short-term brain power.

How? Well, it's likely that naturally occurring stimulants in yerba mate such as theophylline work to crowd out the brain neurotransmitter adenosine, which acts as a central nervous depressant and thereby promotes fatigue.

The benefit of using yerba mate for a jolt of energy is that it doesn't bring about the jitters in those who are susceptible to this unwelcome side-effect from drinking coffee. You can find loose-leaf or bagged yerba mate at many health-food shops or tea-focused stores.

Extra credit

A 2014 study in the journal "Nutrition & Metabolism" found that healthy volunteers who were provided yerba mate before exercise burned more fat.

Brain Booster # 5: Salmon

If you're suffering from a case of the winter blues that makes you want to hibernate on the couch rather than get busy on the gym floor, be sure to go fish. Studies suggest that higher intakes of the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) that are present in salmon—as well as other fatty swimmers like sardines, sablefish, mackerel, and rainbow trout—can help fight off motivation-sapping depression.

These mega-healthy omega-3 fats help regulate certain brain neurotransmitters such as serotonin and dopamine that play a role in mood. Omega-3 also works to reduce inflammation in the brain, which can lessen psychiatric disturbances.

Extra credit

Salmon is also a source of vitamin D, which can help keep your brain as fit as your six-pack.

Brain Booster # 6: Beets

When it comes to brain health, red means go. Naturally occurring nitrates in beets and beet juice can increase blood flow to the noggin, which may help to improve mental performance and help combat cognitive decline.

The tastiest way to eat these flushed gems is roasted in the oven, but beet juice, which is particularly chock-a-block in nitrates, can be whizzed into protein shakes. You'll also find nitrates in spinach.

Extra credit

A number of studies have shown that nitrate's ability to bolster blood flow can also improve muscular performance during exercise.

Brain Booster # 7: Walnuts

When crunch time comes, don't forget to nosh on a handful of walnuts. Diet rich in walnuts may improve brain power, thereby making it easier for you to remember this list of brainy foods.

A synergy between the polyphenol antioxidants and omega-3 fatty acids in walnuts might be at work here to keep you as sharp as whip.

Extra credit

A recent study showed that adults who consumed 1.5 ounces of walnuts every day for eight weeks significantly reduced cholesterol levels and decreased their risk for coronary heart disease.

Exercise

2013-12-28T16:38:00.002+05:30

Salt

2013-12-28T16:35:00.003+05:30

Onions

2013-12-28T16:34:00.003+05:30

Garlic

2013-12-28T16:33:00.002+05:30

Aerobics

2013-12-28T16:31:00.002+05:30

Health Tip

2013-12-28T16:29:00.003+05:30

Pomegranate

2013-12-28T16:28:00.002+05:30

Papaya

2013-12-28T16:27:00.000+05:30

Yoghurt

2013-12-28T16:26:00.000+05:30

Flaxseed Oil

2013-12-28T16:24:00.003+05:30

Fructose Juice

2013-12-28T16:23:00.001+05:30