Healthcare - Natural way

Relax and Reap the benefits

noreply@blogger.com (pranav) — Sat, 03 Nov 2007 09:48:00 +0000

Relaxing has a number of health benefits. It can reduce the heart rate, lower blood pressure, increase blood flow to major muscles, reduce muscle tension, reduce headache and back pain, improve concentration and reduce emotional responses such as anger and frustration, reports Science daily quoting from Mayo clinic.

There are many ways of relaxing, but you can choose whatever best fits you , It is important, however, to regularly relax. You need to include this in your daily schedule. The goal is to refocus the mind and avoid distractions. Here are some tips :
Maintain positive emotions
Choose to focus on positive rather than negative emotions. This can help you stay on a more even keel emotionally, and when time is available to relax, recovery is swifter.
Practice self-control
Indulgence after a stressful day may bring temporary pleasure but undercut long-term well-being. For example, overeating while trying to lose weight. Relaxation time offers a good opportunity to create a list of constructive and relaxing activities to do when stress levels climb.
Avoid ruminating
Mulling over issues that occurred earlier only increases stress. Moreover, it can lead to taking out anger on others. Instead, moving thoughts in another direction can allow irritation to fade away.

How to prevent cancer ?

noreply@blogger.com (pranav) — Sun, 20 May 2007 01:13:00 +0000

Here are few simple ways of reducing your chances of getting cancer:

Lose excess weight

Get more exercise / increase the level of physical activity

Eat a healthy diet

Stop smoking

Though these look simple, and known for ages, it is difficult to practice, because it requires a change in the behavior. But it is worth the effort, as these basic behavior changes would have a tremendous impact on the incidence of the most prevalent type of cancer- lung, breast, prostate and colon cancer, reports science daily based on the news release issued by Washington university school of medicine in St Louis.

The statistics are alarming. Every year, more than 500,000 Americans die from cancer. The National Cancer Institute estimates that on average each person who dies from cancer loses 15 years of life, and altogether cancer deaths were responsible for nearly 8.7 million person-years of life lost in 2003, the most recent year for which the data were available.

The recommendations for preventing cancer also include avoiding excess alcohol consumption, taking a multivitamin with folate and protecting yourself from too much sun and from sexually transmitted diseases.

Prevent Hypertension by physical activity

noreply@blogger.com (pranav) — Tue, 15 May 2007 01:20:00 +0000

Physical activity should be considered for preventing hypertension in young adults. Based on the research done at the University of Minnesota, science daily reports that young adults who spend more time in physical activity have reduced risk of developing high blood pressure.

The present generation can be referred as a generation of “sitters” – we sit in the private or public transport to go to place of work, sit through the day for studies or work, sit again to come back to home only to sit in front of TV! Blessed are those who do not fall in to this pattern. Things were different, a few decades back when some kind of physical activity was in built in the day to day activities.

The study found that young adults who exercised an average of five times a week and expended 300 calories per exercise session experienced a 17 percent reduction in the risk of developing hypertension.

So have exercise or physical activity a part of daily routine .Life can be more beautiful!

Plan your meals for a long life

noreply@blogger.com (pranav) — Sun, 06 May 2007 06:18:00 +0000

Low calorie diet can increase health and longevity. The total number of calories which are consumed, rather than the type of food which is the key to the effects of low calorie diets on the ageing process. Low calorie and a highly nutritious diet can help achieve good health.

A long life is worth having, only when you have the health and energy to live. Without sound health, life can be a torture. It is worth putting some effort to plan what you eat. But how to find the calorie values of so many different food? How to really reduce the calorie intake?

National Heart Blood and Lung Institute ( NHBLI ), under the Obesity education initiative has made available a Menu planner. This is an interactive planner, you can use to plan your meals or assess the calorie intake for every meal you have. It helps you to choose various food options for breakfast, lunch and dinner along with the calorie values for the standard servings. http://hp2010.nhlbihin.net/menuplanner/menu.cgi

Enjoy the good health !

You can interrupt ageing

noreply@blogger.com (pranav) — Tue, 24 Apr 2007 00:25:00 +0000

Low calorie diet can increase health and longevity. Based on the study conducted at the University of California, science daily reports that reducing the calorie intake later in life can still induce many of the health and longevity benefits of life long calorie reduction. This also includes anticancer effects.

Previous Research has shown that mice can live up to 40% longer, if they simply consume fewer calories but highly nutritious diet. Low calorie diet drive the body to replace and repair damaged cells. This process usually slows down as we age, but low calorie diets make the body re-synthesise and turn over more cells -- a situation associated with youth and good health

It seems it is the total number of calories which are consumed, rather than the type of food which is the key to the effects of low calorie diets on the ageing process. However, it is known that vegetarians and fish eaters live longer than red meat eaters, and that, generally, the more fruit and vegetables in the diet, the better your health and longer your lifespan.

So it is never too late. By reducing the calorie intake and having a nutritious diet, you can increase your lifespan.

Overweight girls at risk

noreply@blogger.com (pranav) — Thu, 19 Apr 2007 00:21:00 +0000

A recent study on overweight girls in the age group of 9 to 12 years suggest an increased risk for short term and long term problems that increase the chances of developing cardiovascular diseases, reports science daily. The study by National heart, Lung and Blood Institute growth and health study, was conducted on 2300 girls for more than ten years.

The girls who were overweight were more likely to have elevated blood pressure , cholesterol levels compared to those who were not overweight. So it is important for the parents to help their children to adopt behaviors that help maintain a healthy weight and prevent overweight as early as ages 9 through 12.

More information is also available at http://wecan.nhlbi.nih.gov

Lose weight AND Maintain it !

noreply@blogger.com (pranav) — Wed, 21 Feb 2007 14:19:00 +0000

Most successful dieters regain weight they lost . But new research shows that stepping on a scale every day, then cutting calories and boosting exercise if the numbers run too high, can significantly help dieters maintain weight loss, reports Science Daily, based on the study, conducted by researchers at The Miriam Hospital and Brown Medical School,

It is important to be watchful of your weight on a regular basis, and take corrective action to maintain the weight. Daily weighing and adjust the calorie intake or boost your activity, exercise , walking etc will help you to maintain your weight. There is no quick fix solution for maintaining the weight loss.

So take control of your weight and health.

Beware of health frauds

noreply@blogger.com (pranav) — Mon, 05 Feb 2007 13:38:00 +0000

To decide whether a health product is authentic, check it out. "Look into it--before you put it in your body or on your skin," says Reynaldo Rodriguez, a compliance officer and health fraud coordinator for FDA's Dallas district office.

To check a product out, FDA health fraud coordinators suggest:

Talk to a doctor or another health professional. "If it's an unproven or little-known treatment, always get a second opinion from a medical specialist," Rodriguez says.
Talk to family members and friends. Legitimate medical practitioners should not discourage you from discussing medical treatments with others. Be wary of treatments offered by people who tell you to avoid talking to others because "it's a secret treatment or cure."
Check with the Better Business Bureau or local attorneys generals' offices to see whether other consumers have lodged complaints about the product or the product's marketer.
Check with the appropriate health professional group--for example, the American Heart Association, American Diabetes Association, or the National Arthritis Foundation if the products are promoted for heart disease, diabetes or arthritis. Many of these groups have local chapters that can provide you with various resource materials about your disease.
Contact the FDA office closest to you. Look for the number and address in the blue pages of the phone book under U.S. Government, Health and Human Services, or go to www.fda.gov/ora/fed_state/dfsr_activities/dfsr_pas.html on the FDA Website.

Regular exercise helps teens

noreply@blogger.com (pranav) — Thu, 01 Feb 2007 13:38:00 +0000

Regular exercise can help obese children to reduce and even reverse their risk of developing cardio vascular disease, including hardening of the arteries, reported science daily, quoting the research conducted at the University of Rostock in Germany. Compared with normal children, the obese youths also already were showing signs of early hardening of the arteries as well as thickening of the arterial lining where atherosclerosis originates. The researchers found that the youths who were exercising regularly had significantly improved the flexibility of their arteries, allowing the arteries to carry more oxygen-rich blood to the body when needed.

According to the World Health Organization, childhood obesity already is "epidemic in some areas and on the rise in others." Worldwide, an estimated 22 million children under age 5 are overweight. In some countries, including the United States, more than 30 percent of all children are considered obese. So it is important that the young ones include exercise in their daily activity.

Perseverance in exercise and checking the weight regularly can help keeping you fit. Also enjoy the activities like cycling, swimming and games that can burn your excess fat.

Robust health – a better New Year Resolution

noreply@blogger.com (pranav) — Tue, 23 Jan 2007 13:49:00 +0000

A New year has begun. We all make some resolutions to be kept, during this year. With lots of dreams, wishes , targets we begin this year. What about ‘Robust health’ as a New Year resolution. It doesn’t sound much exciting, perhaps. But achieving any other goals is possible, only with good health. No resolutions can be kept without robust health.
The youth tend to take good health granted. Because the youth have energy, lots of it. The body is flexible and take on any apparent misuse The body heals itself quickly when it is inflicted with disease. But now , in the modern age of information , even the young are affected with diseases which were normally ‘ the old age diseases ‘.
So resolve to be healthy , this year and years that follow. Have a healthy diet with lots of fresh vegetables and fruits. Have lots of exercise , that suits you. Relax and enjoy the beautiful world around you . Then you can contribute to make this world beautiful for everyone.

Organic food is better than conventional food

noreply@blogger.com (pranav) — Sat, 25 Nov 2006 07:02:00 +0000

The organic food industry, world wide, is growing . It is considered safe, healthier and environment friendly. Many young people prefer organic food to junk food, considering the many benefits it offers.

But is it really better ? As in any subject , there are controversies. There are many, who argue that the organic food does not offer any additional benefits for the extra cost, we have to pay for organic food.

The main points of the opponents are :

1. Eating organic food increases exposure to microbiological contaminants

2. It does not taste better

3. Its health effects are not proved

4. The higher cost of organic food

The studies conducted do not indicate any evidence for microbiological contaminants. There was no "statistically different" risk in the pathogenic contamination of organic food verses its conventionally produced counterparts. The organic food must comply with the same safety , quality standards applied to conventional food. Organic products have significantly lower pesticide residues than the conventional food

Food produced by organic methods taste better and contain a better balance of vitamins and minerals. Though different studies show pro and against the above conclusions, majority of the findings agree with the above conclusions.

Choose organic food , which is produced by a more natural way. Robust health is important to live your life fully.

Robust health – A blessing

noreply@blogger.com (pranav) — Sun, 19 Nov 2006 12:22:00 +0000

You can not appreciate shadow, until you go out in the hot sun. So is the case with good health. You can not appreciate good health , until you fall sick. Sickness is a reminder to take a look at the body, to take care of its needs. But , where is the time, to study the diet rules , how much carbohydrates to consume daily and from where to get that? Do you really have to be a nutritionist, to maintain good health?

People, who lived before us, did not have so much information. Did they not live healthy? How about the people, in the biblical periods, who reportedly lived hundreds of years. There must be something, some simpler way to good health.

For one thing, they had a less stressful life. They were not carrying a laptop , wherever they went. Their ears were not adorned with mobile phones. Yes, mobile phones definitely have improved the communication between people – between people who are far off and not between people who are sitting across the table! With the mind constantly engaged with ‘business’ and ‘targets’ , they hardly have time to see the just bloomed beautiful flowers or the beautiful paintings on the sky , created daily by the Master architect, for you. Taking the time to see and be a part of the beautiful Nature, can relax you , bring peace to your mind.

Why getting stressed and trying to manage the stress ? Not allowing yourself in stressful activities , can greatly improve your health.

Preventing Breast Cancer

noreply@blogger.com (pranav) — Mon, 06 Nov 2006 11:29:00 +0000

Breast cancer is a known health risk for women. There are many factors that can increase the risk. Some are not in your control like age, genetic make up , environmental exposures . But there are some factors, which can definitely be controlled. These factors will help to improve your overall health, in addition to lower the risk of breast cancer.

- Limiting the alcohol consumption : Better , if you can completely avoid . But if you can not, due to some reasons, then limit it to one or less drink a day. Because there is a link between alcohol consumption and breast cancer.

- Maintaining a healthy weight : Over weight or Obesity is known to increase the risk of breast cancer. Keeping your weight under control has added bonus like lowering the risk of cardio vascular diseases, diabetes and other illnesses.

- Staying active physically: Regular exercise can help you maintain your weight and thus lower the risk of breast cancer. At least 30 minutes of exercise on most days of the week will do good to your body. Walking , jogging can add strength to your bones.

- Limiting fat in your diet : This is not something new . You have always heard or read about unhealthy fats , that could cause many health problems. Low fat diets are the best option , as studies suggest slight decrease in risk of breast cancer.

These factors are easily in your reach to control. Have a great health !

Lose weight safely

noreply@blogger.com (pranav) — Sun, 29 Oct 2006 13:56:00 +0000

Losing weight reduces the risk of heart disease, high blood pressure and many other illnesses. But how to lose weight ? Here are some basic guidelines to lose weight safely, according to the

department of health and human services :

Exercise for about thirty minutes, most days of the week. This will help burn more calories. If you use up the day’s calories and some from that stored in the fat, you will lose some of that extra pound.

Eat less fat and sugar. Fried foods, tempting fatty deserts and similar high calorie foods can add your calories, without providing the required nutrients.

Eat a wide variety of foods. The wide variety of foods are available, not just for satisfying your taste buds, but for charging your body with the necessary vitamins and minerals.

Be careful of weight loss programs, whose promises are too good to be true.

Before embarking on a weight loss program, ask your doctor to help you set realistic goals for safe weight loss.

To keep you informed of all the happenings in this area, Subscribe to magazine .

Weight loss program - Why you need ?

noreply@blogger.com (pranav) — Wed, 11 Oct 2006 02:44:00 +0000

Many studies have been undertaken, to study the effects of obesity on health. The conclusions of these studies are almost on the same lines. Obesity and overweight affect the general health , in many different ways.

A recent study, undertaken by researchers from the Harvard School of Public Health , has found the strong association between obesity and smoking to erectile dysfunction, reports Science daily news. Both smoking and obesity were associated with a higher risk of the development of Erectile dysfunction ( ED ). ( Obesity was defined as a body mass index of more than 30. The body mass index is weight in kilograms divided by the square of height in
meters ). Regular physical activity appeared to have a significant impact on lowering the risk of ED.

Such studies would not have meant anything to me, when I was young. The young tend to think that the youth , energy, vitality are for ever. But it is not ! Your parents will vouch for it. Many diseases , which are supposed to be ‘old age disease ’ , strike the young now. Even the children are not exception , as the obesity in children has become a major concern worldwide . So act today, before it catches up with you.

Choose some weight loss programs , that is best for you.

Weight loss - Do you need ?

noreply@blogger.com (pranav) — Mon, 02 Oct 2006 12:13:00 +0000

The health problems posed by obesity and over weight conditions are well known. Apart from the various health problems, over weight restricts the physical activity and your very mobility.

But what is over weight ? Is it a comparison between persons ? If you compare yourself with a well shaped and maintained model or an actor, you may look over weight. How to know ? There are well established ways.

There are three factors, to assess your risk, according to the National heart , Lung and blood Institute.

1. Body mass Index : It is a reliable indicator of total body fat , which is related to the risk of disease and death. The score is valid for both men and women, but with limitations for athletes and older persons. Calculate your BMI, to check your condition.

2. Waist Circumference : Measure your waist circumference with a measuring tape. . This risk increases with a waist measurement of over 40 inches in men and over 35 inches in women

3. Additional risk factors : High blood pressure (hypertension), high LDL-cholesterol ("bad" cholesterol) , low HDL-cholesterol ("good" cholesterol), high triglycerides, high blood glucose (sugar) , family history of premature heart disease, physical inactivity , cigarette smoking

After going through these steps, if you find yourself in the overweight or obese category, you need to plan for weight loss program , weight loss supplements , after consulting your doctor.

Weight loss Resources

noreply@blogger.com (pranav) — Thu, 28 Sep 2006 01:56:00 +0000

Many Researchers have linked Overweight and obesity to many health problems like cardiovascular problems , premature death, breast cancer, infertility and complication in pregnancy. Governments and healthcare providers are concerned about this growing menace and initiated steps to control weight.

In addition to preventing the diseases, keeping the weight under control helps to have more flexibility and really live the life, to enjoy every moment. Ultimately, it is you who has to commit yourself to control your weight. Resources are available to guide through the steps involved in achieving this.

It is possible to manage your weight by following a suitable weight loss program, maintaining a good eating habit , nutritional supplements if required. But advice from your doctor is better, before getting into any program,. There is no universal solution that suits everyone.

Long term Weight control

Physical Activity and Weight Control

Finding a Weight Loss Program that Works for You | PDF

Questions To Ask Before Taking Vitamin and Mineral Supplements

Weight loss planning – Why ?

noreply@blogger.com (pranav) — Mon, 25 Sep 2006 14:20:00 +0000

Over weight did not seem to be a problem to my friend. He was young, married and blessed with two lovely children. He was dynamic and enjoyed traveling, moving around with friends, partying . He had that extra fat and it was obvious from his weight and the waistline. But all that did not make him to plan for losing that extra weight.

But soon he developed the symptoms of diabetes. He started taking treatments for diabetes. His weight also was not under control. Slowly his non planned life style caught up with him. Now , in his early fifties, he is practically immobilized, finding it difficult even to climb one floor, taking the help of the wheelchair.

This is not an isolated case. Obese and overweight are the problems staring at the children , teen and adults of both sexes, worldwide. It is possible to lose weight with

- a realistic weight loss goal

- a reduced calorie, nutritionally-balanced eating plan

- Regular physical activity and

- a sustained effort to stay on track with the goals

Over weight may affect the fertility in men

noreply@blogger.com (pranav) — Thu, 07 Sep 2006 13:57:00 +0000

Over weight – you can see it manifested everywhere. From children to adults and men or women – the problem is obvious. Many healthcare officials are concerned about the growing obesity among children, especially in developed countries. A number of studies have been and are being carried out to assess the effect of overweight on the general health. The conclusion is that over weight has to be addressed , and attempt has to be made to control weight.

According to research conducted at the National Institute of Environmental health sciences, men with increased Body mass index ( BMI) were significantly more likely to be infertile than normal weight men. BMI , calculated based on one’s weight and height, is considered a reliable indicator of body fatness for most people. The data suggest that a 20 pound increase in men’s weight may increase the chance of infertility by about 10 percent.

Similarly women who are overweight or obese tend to have a more difficult time becoming pregnant.

So why carry around that excess weight? Try weight loss product!

Weight loss and long life – Choice is YOURS

noreply@blogger.com (pranav) — Sun, 27 Aug 2006 05:02:00 +0000

Over weight – it is not a problem of the adult anymore. Teens and even children in many countries are facing this problem. Recently , I saw in the television , various exercise programs to reduce the weight of the children in China. Whether the life style, eating habits, junk food is the culprit, for this phenomenon, the fact is over weight causes problems.

A new study, from the Harvard school of Public Health , reports that being overweight at the age of 18 is associated with an increased risk of premature death in younger and middle-aged women. Past studies have also shown that overweight children and adolescents have higher risks of cardiovascular problems and chronic diseases.

Health care professionals and Governments world over are concerned about the overweight problem , especially that of the children and teens. You and I have to take some action to make our lives and that of our dear ones, more enjoyable and meaningful.

Regular exercise , good eating habits and weight loss supplements if needed are few precautionary measures , you can take to keep the weight under control.

Had a date with Dentist ?

noreply@blogger.com (pranav) — Sun, 20 Aug 2006 04:38:00 +0000

I don’t enjoy visiting the dentist, ever since removing my tooth . But it happened again. This time , I narrowly escaped from losing a couple of my teeth. The dentist advised to have a ‘ root canal treatment’. That sounded good , till I opened my mouth. After the usual local anesthesia , I was lying on the dentist chair, while the dentist attended other patient. The dentist came, after some time, sat by my head with the array of tools Then started the treatment. I felt as if he was drilling in to my tooth. The next fifteen to twenty minutes saw him with all sorts of tools rubbing and cleaning. I thought it was all over. But not yet, declared the dentist. I had to go three more times for more of cleaning and dressing.

Perhaps I could have avoided this . As with many, I had my own reasons for not brushing regularly twice a day and flossing. I was surprised to read recently , that I was not alone.

Researchers found that tongue and tooth brushing in combination with dental flossing significantly decreased gingival bleeding by 38 percent after a two-week oral hygiene program. According to a new study published in the Journal of Periodontology, these are two tasks that should not be omitted from the daily hygiene routine.

So why take a risk !

Overweight can complicate pregnancy

noreply@blogger.com (pranav) — Sat, 12 Aug 2006 12:10:00 +0000

Overweight and obesity have long been known to complicate pregnancy. Both overweight and obesity increase the chances for such serious and potentially life-threatening complications of pregnancy. According to a study at the University of North Carolina and the national Institute of child health, pregnant women who are overweight or obese progress through labor more slowly than do normal weight women.

The researchers found that, for both overweight and obese women, the active duration of labor took longer than it did for normal weight women. In the current study, researchers analyzed pregnancy and birth records from 612 North Carolina women who gave birth to their first child. The researchers undertook the study to determine why obese and overweight women are more likely to have a caesarean section.

The Researcher cautioned women about beginning a weight loss program without medical advice. Many fad diets might result in some weight loss, but at the expense of good nutrition. So it is important to consult a physician, before beginning a weight loss program.

Lose weight and lower the risk of breast cancer

noreply@blogger.com (pranav) — Fri, 04 Aug 2006 09:04:00 +0000

Keeping the weight under control enhances your beauty. It gives you all the mobility and freedom to engage in all the activities that you enjoy.

According to a study reported in the Journal of the American Medical Association , gaining 22 pounds increased a woman’s risk of breast cancer by 18 percent. Women who lost the same amount lowered their risk by 57 percent. But age was still the main risk factor for developing the disease, concluded the study. The study tracked 87000 women between the ages of 30 and 55 for 26 years, and monitored how their weight changed after the age of 18, and from menopause onward.

It pays to lose weight !.

Boost your body defense

noreply@blogger.com (pranav) — Wed, 26 Jul 2006 07:03:00 +0000

Eat lot of vegetables, both green and leafy, and fruits ! This is what many suggest. But why ? Because they are good sources of antioxidants. Antioxidants help your body from numerous infections and possibly diseases like cancer. They protect against free radicals. Free radicals are chemicals formed in the body as part of the metabolism and defense against bacteria. But factors like exposure to environmental pollution or ultraviolet light, illness and cigarette smoke can cause the body to increase the production of free radicals to a level more than required. These free radicals have been associated with aging, cancer, blood pressure, immune deficiency etc.,

Recent research suggests that dietary supplements containing such antioxidants may offer protection against certain cancer and may help in premature aging. Science daily, quoting the researchers of Penn State University, reported that the mushrooms are as good a source of antioxidants as vegetables. The commonly consumed Button mushrooms rank with carrots, green beans, red peppers and broccoli as good sources of dietary antioxidants.

Epidemiological studies have shown that those who eat the most fruits and vegetables rich in antioxidants have lower incidence of diseases like cancer, Alzheimer's and atherosclerosis.

“O.K . What if I do not enjoy eating the vegetables ? Can I still get the benefits of antioxidants “ , you may wonder . Yes ! There is an option . And an easier option. This nutritional supplement with many other vital ingredients are available for consumption in liquid form for easier consumption and absorption in to the body system.

Enjoy the healthy life

Five keys to safer food

noreply@blogger.com (pranav) — Sun, 09 Jul 2006 05:07:00 +0000

The World Health Organization had outlined five simple keys for safer food. Following these simple steps, many food borne diseases can be prevented.

1. Keep Clean
- Wash your hands before handling food and often during preparation of food
- Wash your hands after going to the toilet.
- Wash and sanitize all surfaces and equipment used for food preparation
- Protect kitchen areas and food from insects, pests and other animals.

2. Separate raw and cooked
- Separate raw meat, poultry and seafood from other food.
- Use separate equipment and utensils such as knives and cutting boards for handling
raw foods.
- Store food in containers to avoid contact between raw and prepared foods.

3. Cook thoroughly
- Cook food thoroughly, especially meat, poultry, eggs and seafood.
- Bring food like soups and stews to boiling to make sure that they have reached 70
deg C. For meat and poultry, make sure that juices are clear, not pink. Ideally, use a
thermometer.
- Reheat cooked food thoroughly.

4. Keep food at safe temperature
- Do not keep cooked food at room temperature for more than two hours.
- Refrigerate promptly all cooked and perishable food ( preferably below 5 deg C )
- Keep cooked food piping hot ( more than 60 deg C ) prior to serving.
- Do not store food too long even in the refrigerator.
- Do not thaw frozen food at room temperature.

5. Use safe water and raw materials
- Use safe water or treat it to make it safe.
- Select fresh and wholesome foods.
- Choose foods processed for safety, such as pasteurized milk.
- Wash fruits and vegetables , especially if eaten raw.
- Do not use food beyond its expiry date.