10
reasons for cancer
A UK study has revealed 10 symptoms that indicate you could be suffering from cancer, and they range from a persistent cough to unexplained bleeding.
Cancer Research UK has warned people not to dismiss the symptoms as trivial, as they could be signs of something more life threatening, reports Daily Mail.
The study, which was recently published, revealed that one in two people born after 1960 is likely to develop cancer at some point in their lifetime, and with the risk increasing so quickly, experts fear as many as two-thirds of today's children will be diagnosed with the disease.
A survey conducted by researchers on behalf of Cancer Research UK found that most of those who had at least one symptom did not visit their doctor, as they dismissed it as nothing important.
But experts have adviced that if any of the symptoms should arise, one should immediately visit their doctor, as an early diagnosis could mean the difference between life and death.
The 10 symptoms that have been red flagged are as follows:
1. Persistent cough or hoarseness - could indicate lung cancer.
2. A change in the appearance of a mole - could mean you are suffering skin cancer.
3. A persistent change in bowel habits - could be a sign of bowel cancer.
4. A sore that does not heal - depends on where, a mouth ulcer could mean mouth cancer.
5. Persistent difficulty swallowing - can mean a person is suffering oesophageal cancer.
6. Unexplained weight loss - can indicate several types of cancer.
7. Persistent change in bladder habits - could be a sign of bladder cancer and prostate cancer in men.
8. An unexplained lump - can be a warning sign of many forms of the disease.
9. Persistent unexplained pain - depending on where, can denote many types of cancer.
10. Unexplained bleeding - depends where but can mean bowel, cervical or vulval cancer.
25 Tips to reduce cholesterol:
High
cholesterol continues to afflict countless of individuals. However, studies
have now shown that high cholesterol can be treated with a number of healthy
foods.
The National Institute of Nutrition recommends that every individual should consume at least 300 gms of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. We have listed the top 25 cholesterol fighting foods.
Note: Including these foods in your diet is just one step to lowering cholesterol levels. For better results, also incorporate physical activity on most days of the week, quit smoking, maintain a healthy weight and eliminate or reduce alcohol intake.
Apple cider vinegar, a health tonic promoted for treating allergies, rashes, and infections and for aiding in digestion and promoting weight loss. The American Diabetes Association recommends vinegar as a way to increase insulin sensitivity for type 2 diabetics. Studies have shown that apple cider vinegar when consumed with water showed a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. Because of its strong flavour and relatively low caloric content, apple cider vinegar is a healthy alternative to creamy dressings and sauces.
Avocados contain significant amounts of good fats (oleic acid, healthy monounsaturated fat) and fibre that helps boost good cholesterol and lower bad. So, add avocados to your salad or make a nice avocado dip.
Barley, one of the most nourishing cereals known to lower blood cholesterol and triglyceride levels and regulate blood sugar levels. Studies suggest that the cholesterol lowering effect is caused by beta-glucan, a type of fibre present in barley, which has shown to reduce cholesterol levels from 4%-10% depending on the amount of barley consumed. Barley can easily be substituted for wheat in the form of rotis, khakras, noodles and delicious soup can also be made from pearl barley, which is available at most chemists .
Beans and legumes like Bengal Gram (Chana), Kidney beans (Rajma) and Chick peas(kabuli chana), are rich in dietary fibre which help lower cholesterol levels and prevent blood sugar levels from rising too rapidly after a meal. Studies suggest that consuming as little as 3/4 cup beans daily can help lower LDL-cholesterol, total cholesterol, and triglycerides. They are low in fat (most of this is polyunsaturated) and are a healthy source of carbohydrates for people with insulin resistance or diabetes. They can be eaten as sprouts, salad, hummus and baked falafel.
Brown rice, being unpolished, retains most of its fibre and nutrient content that are otherwise removed from refined, white or polished rice. These nutrients include B vitamins, selenium, magnesium and phytonutrients. A cup of brown rice supplies about 14% of the daily recommended value for fibre. This high fibre content helps lower blood sugar and cholesterol. Use it as a substitute for white rice, dosa, pulao or biryani
Broccoli has shown to have cholesterol lowering properties. Steamed broccoli is more beneficial than raw broccoli in lowering cholesterol levels. The fibre in broccoli lowers cholesterol by binding with bile acids in the digestive tract and excreting it out of the body. Make it a part of your diet by including it in your stir fry, salads and soups.
Celery, due to its high antioxidant content, it is known to lower the risk of heart disease by preventing oxidation of LDL (bad) cholesterol. Make it a part of your diet by including it in your vegetable juice, stir fry, salads and soups.
Cinnamon, just half a teaspoon of cinnamon a day has shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes. Add it to your green tea or use it in food to add flavour.
Coriander seeds, has useful cholesterol lowering properties. Boil two tablespoon of coriander seeds in a glass of water. Strain the decoction after cooling and drink this twice a day for good results.
Cluster beans, (gavar) are known to lower cholesterol levels. It is rich in dietary fibre (guar gum) which is beneficial in lowering cholesterol levels.
Fenugreek seeds (methi), when consumed on a regular basis have shown to lower total cholesterol, LDL (bad) cholesterol and triglyceride levels in blood. Regular consumption of fenugreek seeds have also found to be effective in controlling blood sugar levels in people with diabetes.
Fatty fish like salmon, tuna, mackerel, and sardines are a rich source of Omega 3 fatty acids and proteins. Scientific evidence shows that consuming fish rich in omega-3 fatty acids reduces triglyceride levels by as much as 25-30 percent, increases levels of high-density lipoproteins (HDL), and therefore reduces the risk of heart disease. The American Heart Association recommends eating two servings (1serving=100gms) of fatty fish every week. To get maximum health benefit, it is better to bake, broil, steam or grill fish instead of frying them in oil.
Fruits such as pear, apples, oranges, berries, grapefruit and pomegranate have shown to reduce cholesterol levels in the blood due to its high fibre content. Eat fruits with their skin wherever possible as the skin is an additional source of fibre.
Garlic, contains allicin which has shown to lower total cholesterol, LDL cholesterol and triglycerides. Several studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. It can also be taken in the form of raw cloves one or two a day.
Ginger has shown to improve heart health. A study testing the properties of ginger found that ginger reduced cholesterol, triglyceride and blood sugar levels. It also raises HDL (good) cholesterol and helps improve blood circulation by reducing the risk of heart attacks and strokes. You can enjoy your morning cup of ginger tea or add it to your food and lower your risk of heart disease.
Green tea contains catechin polyphenols which are known to provide protective effects on the heart. Studies have shown that drinking green tea lowers total and LDL (bad) cholesterol but has no effect on HDL cholesterol and triglycerides. Since it has zero calories (when taken without sugar), it is great for people watching their weight.
Ispaghula husk (psyllium) contains high levels of soluble fibre and is considered to be an adjunct to statins in lowering blood cholesterol levels. Studies have shown that consumption of 7-10 gms (one to two teaspoon) psyllium/day lowers blood cholesterol levels by 4-11% and LDL cholesterol levels by 6-18%. It has also shown to aid weight loss, provide satiety and lower blood sugar levels. Ingest a teaspoonful of psyllium twice a day with water on a daily basis.
Lemons provide enormous health benefits as they are fat free, sodium free, cholesterol free, high in vitamin C and low in calories. Lemons contain limonoids, which has shown to reduce the production of apo B, a substance associated with higher cholesterol levels. Flavonoids, also found in lemons, have potential antioxidant properties which reduce the oxidation of LDL (bad) cholesterol, thereby reducing the risk of heart disease and stroke. Use lemon in salad dressings, make lemon juice or add to foods to enhance flavour.
Multigrain atta, a perfect blend of whole wheat flour, soya, oats, husk powder, barley, maize flour, Bengal gram flour. It is a rich source of B vitamins and fibre which helps to lower LDL Cholesterol (bad cholesterol), thereby reducing the risk of heart disease.
Nuts and seeds - Walnuts, Almonds, Chia seeds, Sunflower seeds and Flax seeds (Alsi) provide considerable amounts of healthy fats (omega -3 fatty acids), fibre, and other heart friendly nutrients, which have shown to help reduce the risk of heart disease. They can be consumed as a mid meal snack or added to the breakfast cereal, however one must take care not to eat more than a handful of nuts (30g) per day as they are a rich source of calories. Avoid those that are salty, sugar-coated, chocolate-coated or honey-roasted to enjoy their health benefits.
Oatmeal and Oatbran, contains soluble fibre called beta-glucan, which is also found in some other healthy foods like apple, pear and prunes. Studies have shown that eating as little as 3 grams of soluble oat fibre daily, present in one bowl of oatmeal , can reduce total cholesterol by 8-23 percent in people with high cholesterol. The recommended amount of oatmeal to eat per day for people with diabetes or high blood cholesterol is about 1 1/2 cups of cooked oatmeal which contains about 150 calories and 4-6 grams of fibre. Other than porridge, Oatmeal can also be eaten as Oatpancakes, Oat upma, idli, raita and in soup.
Rice bran oil, extracted from the bran layer contains healthy fat, mono unsaturated fatty acid (MUFA) shown to lower LDL levels in people with high cholesterol. Keep a watch on the amount of oil used even if it is healthy. One litre of oil is sufficient for 2 adults on a monthly basis.
Soy, and its products like tofu, nuggets, nutrella, soy nuts and unflavoured soy milk helps to lower cholesterol levels in blood. Consuming 25 grams of soy protein a day has shown to lower LDL by 5% to 6%. Because of its high protein content (9 gms protein in 20 gms soya), it is a good replacement for animal protein in vegetarians. Replacing animal protein with soy protein could lower levels of total cholesterol, bad LDL cholesterol, and triglycerides without lowering HDL (good) cholesterol levels.
Tomatoes are significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol. Research shows that the body absorbs more lycopene if the tomatoes are processed or cooked, so drink tomato juice and add tomatoes to your minestrone soup as well to get the maximum benefits of this cholesterol lowering property.
Vegetables like Okra (Ladies finger) and Egg plant (brinjal), contain soluble fibre which helps to lower cholesterol levels. Include these vegetables in your diet but make sure you do not cook it in too much oil as it loses its nutritive properties.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
Here are top five superfoods that can boost your bone density at any age:
Milk: Milk is of the best source of calcium needed for proper bone growth. Experts suggest that adults should eat at least 700mg of calcium a day, and 1,200mg if diagnosed with osteoporosis.
As per the National Institute of Child Health and Human Development (NICHD), low fat or fat-free milk is the best choice since it has high calcium content without the added fat and this facilitates easy absorption of calcium by the body.
Apart from calcium, milk is also rich in nutrients like potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12, all of which are essential for healthy bones.
People who don't like milk can take other calcium-rich foods such as yoghurt, cheese as a substitute for maintaining strong bone health.
Sardines: A rich source of both calcium and vitamin D, these tiny fish bones can do wonders in building your bone mass.
Salmon: Packed with omega-3 fatty acids, salmon and other types of fatty fish has bone-boosting properties. They also contain vitamin D, which helps in calcium absorption. Research has shown that fish oil supplements reduce bone loss in women, which may help in preventing osteoporasis.
Green leafy Veggies: Dark green leafy vegetables like spinach and broccoli are rish sources of calcium and vitamin D. Also, collards and turnip greens contain a lot of calcium.
"Traditional pullups work great as a corrective exercise to improve posture," says Ramona Braganza, celebrity and Hollywood fitness trainer. But they're not conducive to exerting the greatest amount of strength. If that's your goal, you'd do better to emulate a gymnast. They're the strongest people in the world for their body weight. "Gymnasts have a slightly concave body, like the letter C," says Braganza. If you watch how they pull themselves up, you'll see they use a 'hollow' body position: their shoulders are a bit hunched."
"A hollow pullup engages a person's abdominal muscles, hip flexors along with other muscles which are generally used in chin ups," says Neeraj Mehta, personal fitness trainer and founder GFFI Academy, New Delhi. It not only engages more muscles-glutes, hams, but also forces your lats and abs to work together, increasing stability. "It is also a great core exercise," concludes Braganza.
1. The classic pullup
Grab the bar using an overhand grip that's slightly beyond shoulder width. Hang at arm's length with your knees bent and your ankles crossed behind you (a position known as a dead hang). Your body should remain straight from shoulders to knees for the entire movement. "Keeping your shoulder blades pulled down and back and body in a straight line, lift your body aiming the chest first upto the bar," advises Braganza. It helps if you imagine that you're pulling the bar to your chest instead of your chest to the bar. Pause, and then lower yourself back to a dead hang. "The key to performing a pull up is to lift the body weight with the arms and lift the rib cage as well to stretch the back muscles," says Mehta. "Performing the pull- up with a wide grip is not advisable for correction of posture or to strenghten the back muscles; because while doing the wide grip chin-ups most of us have a tendency of lifting the shoulder inside," he adds. And that could pose a challenge to body posture and increase stiffness in shoulder joints. It is advisable to do this under the guidance of a trainer.
2. The hollow pullup
Grab the bar using an overhand grip that's hip-width to shoulder-width apart. Hang at arm's length, pointing your legs slightly in front of you to form a wide C.
"Now press your thighs together and brace your abs; your body should be tight for this movement. While pulling yourself up imagine that you're pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability," says Mehta. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it.
"Keep your gaze straight ahead and keep the chin above the bar," suggests Braganza. Pause, then lower yourself slowly.
Boost your numbers
Bang out more pullups-and unlock greater strength-with this three-day-a-week training tips.
Unlike most exercises, pullups don¡¦t afford you the luxury of selecting your own weight. You're stuck with whatever number you see on the scale. That prevents many guys from tackling them the way they do other exercises (say, with three sets of 10 reps). The result: they don't tackle them at all.
That's a shame, because few other moves come close to the muscle-building potential of pullups.
Follow these tips:
Each day, pepper sets of pullups between those of other exercises until you hit that day¡¦s goal. So you might do a set of squats, a set of pullups, another set of squats, and so on.
Perform three to four sets of eight to ten reps atleast three times a week
3) 10 tips to get rid of stress
Every human being experiences stress at some or the other point of time in life. Thanks to our tiring jobs, faulty eating habits, pollution and most of all our lethargy, which add to the cause of stress. Everyone reacts to stress differently. Some may cope up with it and some may not. Studies have proved that an increase in stress hormones might speed up cognitive decline in people as you age.
When you feel stress, your body secretes hormones called adrenaline and cortisone which lead to an increase in blood pressure, high blood sugar levels and in the worst case may lead to major organ damage. So, it is important to fight against stress before it bogs you down.
Here's a list of some of the most effective natural stress reducers:
Music therapy: How about a prescription for ear soothing music to fight and overcome stress and diseases? Sounds great isn't it? Whether you accept it or not, music affects our daily life, as every human being responds to it. An amalgamation of psychology and counselling, music can act as a healing therapy to cure several conditions like depression, personality issues, autism, cancer etc.
Outdoor walking: Walking is an inexpensive, low-risk and easiest accessible form of exercise. It significantly contributes to enhanced mental health and well-being.
Meditation: Meditation is certainly the best way to keep stress at bay. As per studies, daily 25 minutes of focused meditation drastically affects people`s ability to be resilient under stress.
Massage: If you are a massage lover, here is one more reason for you to indulge in it more often as massage improves vascular function and helps in reducing stress. Essential oils, known as relaxants, help to soothe your mind and eliminate anxiety.
Sleep well: Most of us do not care about our sleeping schedule or do not get adequate sleep. A good amount of sleep of say 7-8 hours is a must to relax your mind and reduce stress levels. Also, improper sleep can lead to puffy eyes, muscular cramps and also reduces immunity. So sleep your way to good health and enjoy stress free life.
Exercise: Studies have proved that daily physical exercises help protect brain from stress-induced depression. One should ensure physical activity like walking, jogging, playing games like tennis or football on a daily basis for at least 30 minutes as it rejuvenates one's mind and senses.
Eating healthy: Eating well plays an important role in maintaining good health. It is advised to eat blueberries, salmon and almonds which help in combating stress. Drinking a cup of green tea or masala tea also rejuvenates your senses and reduces stress levels.
No social networking, cellphones please: Thanks to our hectic schedules that we are most of time busy either working, and after work, chit-chatting and knowing what interesting is happening in others life. A good way to deal with stress is to disconnect yourself for a while. Give time to yourself, feel the fresh air and notice the difference.
Positive thinking: Yes, you heard it right. Positive thinking plays a major role in combating stress. It may be a little difficult to think positive in a stressful situation, but believe it or not giving positive messages to your mind helps ease anxiety and helps you remain calm and happy.
4)
Do you need to go gluten free
Many believe, celiac disease-a permanent disease of the small intestine induced by the ingestion of gluten-the main protein present in wheat and other cereal grains like rye and barley, to be a disease of the West, affecting only children and the lean bodied. But the life long disease, proved fatal if left untreated, is none of that. MH tells you the truth from the fad.
CD is a rare disease
Myth
Well, that is one of the biggest myths. Consider these facts. While India has an overall "prevalence of diabetes-2.8 per cent, coronary heart disease-3.3 per cent, and obesity-1.3 per cent, about 1 per cent of the population is estimated to suffer from celiac disease", which is "higher than the prevalence of HIV in India," according to Anuja Agarwala, senior dietitian, All India Institute of Medical Sciences, New Delhi. In fact, such is the rising rate of CD that it has been called "an impending epidemic" in an Indian Council of Medical Research (ICMR) editorial by B S Ramakrishna, Professor of Gastroenterology, Christian Medical College & Hospital, Vellore. The cause of concern says Ishi Khosla, a clinical nutritionist and founder of Celiac Society of India, is that it "remains undiagnosed in 97 per cent of the cases" because of the nature of the disease. Not only can CD "occur at any age," writes Ramakrishna, but it can affect many systems from the reproductive to neurological. Khosla elaborates in her book, Is Wheat Killing You, "Only a small proportion of people show typical gastrointestinal symptoms like nausea, abdominal pain and constipation. Others can show "weight loss, lethargy, tiredness, bone problems, skin problems, infertility, mouth ulcers, numbness and behavioural problems like irritability, anxiety and depression." What adds to the mystery is that sometimes symptoms don't fit a specific diagnosis and at times, a person has the disease but the symptoms appear very late in life.
Ingestion of gluten is not the only factor that causes CD
Hit
The intake of gluten is important for this disease to be expressed, if you have underlying CD, writes Ishi but there are more reasons which cause CD. Genetics and environment are some of the factors still being explored. "It is said that the genes-HLA DQ2 and DQ8 are required for the development of CD, and "30-40 per cent of the north-Indian population carries them," says Dr Pankaj Vohra, senior consultant, Pediatric Gastroenterology and Hepatology, Max Healthcare, New Delhi. He adds, at present, we don't know why the incidence of celiac disease is increasing but overall there is an increase in allergies and immune related disorders all over the world including India. This could be related to the increasing use of processed foods. As some scientists say, "The environment is changing too fast for our bodies." Another factor that "might play a crucial role involved in the mechanism that causes CD are the microbes living inside our guts, though that still needs extensive research," says Dr Bhaskar Baruah, senior resident, Gastroenterology, AIIMS, New Delhi. Gluten is undoubtedly the culprit says Dr Sarath Gopalan, executive director, Centre for Research on Nutrition Support Systems (CRNSS). But he adds that new research indicates increased sugar intake can also aggravate the process of CD.
There is no treatment for CD other than a life long gluten-free diet
Hit
"At present, a strict and lifelong gluten-free diet (GFD) is the only effective treatment for celiac disease," advises Dr Govind K Makharia, Professor, Department of Gastroenterology and Human Nutrition, AIIMS, in an article in Frontiers, have no other treatment is because of the lack of conclusive research. Makharia writes that even though the alternative treatments being explored for celiac disease seem exciting, they at best are likely to be used as adjunctive therapy rather than a complete replacement for GFD. One of the biggest follies, says Dr Gopalan, senior consultant, Pediatric-Gastroenterologist, Saket City Hospital, is when patients of CD start consuming gluten based products once they see even a slight improvement. Since CD is a life long disease, to avoid complications, a strict gluten free diet is recommended. Yet in reality, a complete dietary elimination of all gluten containing cereal grains is a challenge for most patients to achieve and maintain as hidden gluten is present in a wide variety of processed foods," remarks Dr Baruah. Even daily use items like lipsticks, postage stamps, beer, ice-creams, sweets, confectionary contain gluten, writes Makharia. In spite of the unanimity in a GFD diet, Khosla warns, "Though most people who follow a GFD have a complete recovery, it is still unknown if strict adherence to GFD decreases long term complications such as intestinal cancers or lymphoma."
If you are allergic to gluten, then you have celiac disease
Myth
This is the most damaging myth. "CD is not wheat allergy but intolerance to gluten," says Dr Gopalan. It is important to understand that you may be gluten intolerant but not have CD. On the other hand, all those who have CD are gluten intolerant, writes Khosla. "To have CD, the person must have changes in the small intestinal mucosa and presence of specific antibodies," says Dr Baruah. Wheat allergy is a temporary condition where an acute reaction like skin rash, extreme vomiting, and breathing difficulties are observed. CD is very often confused with non-celiac gluten sensitivity, which refers to "gastrointestinal symptoms with or without CD," writes Khosla. Though Baruah says there is "no standard diagnostic test available to diagnose non-celiac gluten sensitivity," CD can be ruled out with an intestinal biopsy.
The time of first exposure to wheat does not influence the development of celiac disease
Myth
Well, this is where we see a lot of grey. "In a natural experiment in Sweden about two decades ago," writes Ramakrishna, "a two-fold increase in the incidence of CD was attributed to introduction of wheat into the diet after cessation of breast feeding." But any conclusion is highly debated. Khosla writes that the response to gluten is both time-related and dose dependent, but the quantity you ingest to manifest CD, and how often, has not been determined. Yet if you are "genetically susceptible, then the time of first exposure does influence the development of CD," says Agarwala.
Oats are gluten free
Myth
If you have CD, then include oats in your list of things not to eat, unless tested for and labeled certified gluten-free by standard methods, which right now India lacks.
Dr Vohra, who's also founder, celiacindia.org, a platform to raise awareness about CD says, Oats available in India are contaminated with wheat at the time of procurement. Hence, the warning. The cereals that you can consume are rice, corn, sorghum and millets, Baruah adds.
The National Institute of Nutrition recommends that every individual should consume at least 300 gms of vegetables (50 gms of green leafy vegetable, 200 gms of other vegetables and 50 gms of root vegetables) and 100 gms of fruit daily. We have listed the top 25 cholesterol fighting foods.
Note: Including these foods in your diet is just one step to lowering cholesterol levels. For better results, also incorporate physical activity on most days of the week, quit smoking, maintain a healthy weight and eliminate or reduce alcohol intake.
Apple cider vinegar, a health tonic promoted for treating allergies, rashes, and infections and for aiding in digestion and promoting weight loss. The American Diabetes Association recommends vinegar as a way to increase insulin sensitivity for type 2 diabetics. Studies have shown that apple cider vinegar when consumed with water showed a reduction in LDL (bad) cholesterol and an increase in HDL (good) cholesterol. Because of its strong flavour and relatively low caloric content, apple cider vinegar is a healthy alternative to creamy dressings and sauces.
Avocados contain significant amounts of good fats (oleic acid, healthy monounsaturated fat) and fibre that helps boost good cholesterol and lower bad. So, add avocados to your salad or make a nice avocado dip.
Barley, one of the most nourishing cereals known to lower blood cholesterol and triglyceride levels and regulate blood sugar levels. Studies suggest that the cholesterol lowering effect is caused by beta-glucan, a type of fibre present in barley, which has shown to reduce cholesterol levels from 4%-10% depending on the amount of barley consumed. Barley can easily be substituted for wheat in the form of rotis, khakras, noodles and delicious soup can also be made from pearl barley, which is available at most chemists .
Beans and legumes like Bengal Gram (Chana), Kidney beans (Rajma) and Chick peas(kabuli chana), are rich in dietary fibre which help lower cholesterol levels and prevent blood sugar levels from rising too rapidly after a meal. Studies suggest that consuming as little as 3/4 cup beans daily can help lower LDL-cholesterol, total cholesterol, and triglycerides. They are low in fat (most of this is polyunsaturated) and are a healthy source of carbohydrates for people with insulin resistance or diabetes. They can be eaten as sprouts, salad, hummus and baked falafel.
Brown rice, being unpolished, retains most of its fibre and nutrient content that are otherwise removed from refined, white or polished rice. These nutrients include B vitamins, selenium, magnesium and phytonutrients. A cup of brown rice supplies about 14% of the daily recommended value for fibre. This high fibre content helps lower blood sugar and cholesterol. Use it as a substitute for white rice, dosa, pulao or biryani
Broccoli has shown to have cholesterol lowering properties. Steamed broccoli is more beneficial than raw broccoli in lowering cholesterol levels. The fibre in broccoli lowers cholesterol by binding with bile acids in the digestive tract and excreting it out of the body. Make it a part of your diet by including it in your stir fry, salads and soups.
Celery, due to its high antioxidant content, it is known to lower the risk of heart disease by preventing oxidation of LDL (bad) cholesterol. Make it a part of your diet by including it in your vegetable juice, stir fry, salads and soups.
Cinnamon, just half a teaspoon of cinnamon a day has shown to significantly reduce blood sugar levels, triglycerides, LDL (bad) cholesterol, and total cholesterol levels in people with type 2 diabetes. Add it to your green tea or use it in food to add flavour.
Coriander seeds, has useful cholesterol lowering properties. Boil two tablespoon of coriander seeds in a glass of water. Strain the decoction after cooling and drink this twice a day for good results.
Cluster beans, (gavar) are known to lower cholesterol levels. It is rich in dietary fibre (guar gum) which is beneficial in lowering cholesterol levels.
Fenugreek seeds (methi), when consumed on a regular basis have shown to lower total cholesterol, LDL (bad) cholesterol and triglyceride levels in blood. Regular consumption of fenugreek seeds have also found to be effective in controlling blood sugar levels in people with diabetes.
Fatty fish like salmon, tuna, mackerel, and sardines are a rich source of Omega 3 fatty acids and proteins. Scientific evidence shows that consuming fish rich in omega-3 fatty acids reduces triglyceride levels by as much as 25-30 percent, increases levels of high-density lipoproteins (HDL), and therefore reduces the risk of heart disease. The American Heart Association recommends eating two servings (1serving=100gms) of fatty fish every week. To get maximum health benefit, it is better to bake, broil, steam or grill fish instead of frying them in oil.
Fruits such as pear, apples, oranges, berries, grapefruit and pomegranate have shown to reduce cholesterol levels in the blood due to its high fibre content. Eat fruits with their skin wherever possible as the skin is an additional source of fibre.
Garlic, contains allicin which has shown to lower total cholesterol, LDL cholesterol and triglycerides. Several studies have shown that less than half a clove (900mg) of raw garlic a day can lower cholesterol by 9-12%. It can also be taken in the form of raw cloves one or two a day.
Ginger has shown to improve heart health. A study testing the properties of ginger found that ginger reduced cholesterol, triglyceride and blood sugar levels. It also raises HDL (good) cholesterol and helps improve blood circulation by reducing the risk of heart attacks and strokes. You can enjoy your morning cup of ginger tea or add it to your food and lower your risk of heart disease.
Green tea contains catechin polyphenols which are known to provide protective effects on the heart. Studies have shown that drinking green tea lowers total and LDL (bad) cholesterol but has no effect on HDL cholesterol and triglycerides. Since it has zero calories (when taken without sugar), it is great for people watching their weight.
Ispaghula husk (psyllium) contains high levels of soluble fibre and is considered to be an adjunct to statins in lowering blood cholesterol levels. Studies have shown that consumption of 7-10 gms (one to two teaspoon) psyllium/day lowers blood cholesterol levels by 4-11% and LDL cholesterol levels by 6-18%. It has also shown to aid weight loss, provide satiety and lower blood sugar levels. Ingest a teaspoonful of psyllium twice a day with water on a daily basis.
Lemons provide enormous health benefits as they are fat free, sodium free, cholesterol free, high in vitamin C and low in calories. Lemons contain limonoids, which has shown to reduce the production of apo B, a substance associated with higher cholesterol levels. Flavonoids, also found in lemons, have potential antioxidant properties which reduce the oxidation of LDL (bad) cholesterol, thereby reducing the risk of heart disease and stroke. Use lemon in salad dressings, make lemon juice or add to foods to enhance flavour.
Multigrain atta, a perfect blend of whole wheat flour, soya, oats, husk powder, barley, maize flour, Bengal gram flour. It is a rich source of B vitamins and fibre which helps to lower LDL Cholesterol (bad cholesterol), thereby reducing the risk of heart disease.
Nuts and seeds - Walnuts, Almonds, Chia seeds, Sunflower seeds and Flax seeds (Alsi) provide considerable amounts of healthy fats (omega -3 fatty acids), fibre, and other heart friendly nutrients, which have shown to help reduce the risk of heart disease. They can be consumed as a mid meal snack or added to the breakfast cereal, however one must take care not to eat more than a handful of nuts (30g) per day as they are a rich source of calories. Avoid those that are salty, sugar-coated, chocolate-coated or honey-roasted to enjoy their health benefits.
Oatmeal and Oatbran, contains soluble fibre called beta-glucan, which is also found in some other healthy foods like apple, pear and prunes. Studies have shown that eating as little as 3 grams of soluble oat fibre daily, present in one bowl of oatmeal , can reduce total cholesterol by 8-23 percent in people with high cholesterol. The recommended amount of oatmeal to eat per day for people with diabetes or high blood cholesterol is about 1 1/2 cups of cooked oatmeal which contains about 150 calories and 4-6 grams of fibre. Other than porridge, Oatmeal can also be eaten as Oatpancakes, Oat upma, idli, raita and in soup.
Rice bran oil, extracted from the bran layer contains healthy fat, mono unsaturated fatty acid (MUFA) shown to lower LDL levels in people with high cholesterol. Keep a watch on the amount of oil used even if it is healthy. One litre of oil is sufficient for 2 adults on a monthly basis.
Soy, and its products like tofu, nuggets, nutrella, soy nuts and unflavoured soy milk helps to lower cholesterol levels in blood. Consuming 25 grams of soy protein a day has shown to lower LDL by 5% to 6%. Because of its high protein content (9 gms protein in 20 gms soya), it is a good replacement for animal protein in vegetarians. Replacing animal protein with soy protein could lower levels of total cholesterol, bad LDL cholesterol, and triglycerides without lowering HDL (good) cholesterol levels.
Tomatoes are significant source of a plant compound called lycopene, which reduces levels of LDL cholesterol. Research shows that the body absorbs more lycopene if the tomatoes are processed or cooked, so drink tomato juice and add tomatoes to your minestrone soup as well to get the maximum benefits of this cholesterol lowering property.
Vegetables like Okra (Ladies finger) and Egg plant (brinjal), contain soluble fibre which helps to lower cholesterol levels. Include these vegetables in your diet but make sure you do not cook it in too much oil as it loses its nutritive properties.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com
Secrets to stop Cancer:
Is there a secret
to beating cancer?
Lately it seems that
every thing we do or eat causes cancer - or cures it. Everyone in the
cancer community has an opinion, and it can be difficult to sift the fact from
the fiction. To mark World Cancer Day on February 4, here are 14 cancer myths
debunked.
From not dyeing your hair to never eating BBQ, we take a look at the top
14 cancer myths
1) 5 super foods for
strong bones
Our bones, which provide support for
our bodies and help form our shape need to be taken care of as we age,
particularly after the years of 30. Yet, diet plays an important part as eating
the right foods can help you maintain good bone health, thereby preventing or
slowing the progression of osteoporosis - the brittle bone disease.Here are top five superfoods that can boost your bone density at any age:
Milk: Milk is of the best source of calcium needed for proper bone growth. Experts suggest that adults should eat at least 700mg of calcium a day, and 1,200mg if diagnosed with osteoporosis.
As per the National Institute of Child Health and Human Development (NICHD), low fat or fat-free milk is the best choice since it has high calcium content without the added fat and this facilitates easy absorption of calcium by the body.
Apart from calcium, milk is also rich in nutrients like potassium, magnesium, riboflavin, phosphorus and Vitamins D, A and B12, all of which are essential for healthy bones.
People who don't like milk can take other calcium-rich foods such as yoghurt, cheese as a substitute for maintaining strong bone health.
Sardines: A rich source of both calcium and vitamin D, these tiny fish bones can do wonders in building your bone mass.
Salmon: Packed with omega-3 fatty acids, salmon and other types of fatty fish has bone-boosting properties. They also contain vitamin D, which helps in calcium absorption. Research has shown that fish oil supplements reduce bone loss in women, which may help in preventing osteoporasis.
Green leafy Veggies: Dark green leafy vegetables like spinach and broccoli are rish sources of calcium and vitamin D. Also, collards and turnip greens contain a lot of calcium.
Nuts and Seeds:
Nuts like walnuts, flaxseeds, pistachios are not just rich in calcium, but are
also great sources of omega-3 fatty acids and minerals that can bolster bone
health in many ways. Peanuts and almonds contain potassium, which can help
prevent loss of calcium in urine.
2) Power up your pull up
The ability to pull your body to the
bar (repeatedly) proves that you're a man who can truly pull his own weight-not
someone who just dabbles in fitness. And for years, three points have governed
proper form: keep your body straight from shoulders to knees, bring your chest
to the bar, and squeeze your shoulder blades. MH asks fitness professionals if
there's really only one way to do a pullup."Traditional pullups work great as a corrective exercise to improve posture," says Ramona Braganza, celebrity and Hollywood fitness trainer. But they're not conducive to exerting the greatest amount of strength. If that's your goal, you'd do better to emulate a gymnast. They're the strongest people in the world for their body weight. "Gymnasts have a slightly concave body, like the letter C," says Braganza. If you watch how they pull themselves up, you'll see they use a 'hollow' body position: their shoulders are a bit hunched."
"A hollow pullup engages a person's abdominal muscles, hip flexors along with other muscles which are generally used in chin ups," says Neeraj Mehta, personal fitness trainer and founder GFFI Academy, New Delhi. It not only engages more muscles-glutes, hams, but also forces your lats and abs to work together, increasing stability. "It is also a great core exercise," concludes Braganza.
1. The classic pullup
Grab the bar using an overhand grip that's slightly beyond shoulder width. Hang at arm's length with your knees bent and your ankles crossed behind you (a position known as a dead hang). Your body should remain straight from shoulders to knees for the entire movement. "Keeping your shoulder blades pulled down and back and body in a straight line, lift your body aiming the chest first upto the bar," advises Braganza. It helps if you imagine that you're pulling the bar to your chest instead of your chest to the bar. Pause, and then lower yourself back to a dead hang. "The key to performing a pull up is to lift the body weight with the arms and lift the rib cage as well to stretch the back muscles," says Mehta. "Performing the pull- up with a wide grip is not advisable for correction of posture or to strenghten the back muscles; because while doing the wide grip chin-ups most of us have a tendency of lifting the shoulder inside," he adds. And that could pose a challenge to body posture and increase stiffness in shoulder joints. It is advisable to do this under the guidance of a trainer.
2. The hollow pullup
Grab the bar using an overhand grip that's hip-width to shoulder-width apart. Hang at arm's length, pointing your legs slightly in front of you to form a wide C.
"Now press your thighs together and brace your abs; your body should be tight for this movement. While pulling yourself up imagine that you're pressing down on the top of the bar, and focus on bringing your belly button up; both steps will help engage your lats and core and boost stability," says Mehta. Look straight ahead and pull until your neck or upper chest touches the bar. Sink in your chest slightly rather than expanding it.
"Keep your gaze straight ahead and keep the chin above the bar," suggests Braganza. Pause, then lower yourself slowly.
Boost your numbers
Bang out more pullups-and unlock greater strength-with this three-day-a-week training tips.
Unlike most exercises, pullups don¡¦t afford you the luxury of selecting your own weight. You're stuck with whatever number you see on the scale. That prevents many guys from tackling them the way they do other exercises (say, with three sets of 10 reps). The result: they don't tackle them at all.
That's a shame, because few other moves come close to the muscle-building potential of pullups.
Follow these tips:
Each day, pepper sets of pullups between those of other exercises until you hit that day¡¦s goal. So you might do a set of squats, a set of pullups, another set of squats, and so on.
Perform three to four sets of eight to ten reps atleast three times a week
Take
a break of about 30 seconds to one minute to avoid burn out.
Every human being experiences stress at some or the other point of time in life. Thanks to our tiring jobs, faulty eating habits, pollution and most of all our lethargy, which add to the cause of stress. Everyone reacts to stress differently. Some may cope up with it and some may not. Studies have proved that an increase in stress hormones might speed up cognitive decline in people as you age.
When you feel stress, your body secretes hormones called adrenaline and cortisone which lead to an increase in blood pressure, high blood sugar levels and in the worst case may lead to major organ damage. So, it is important to fight against stress before it bogs you down.
Here's a list of some of the most effective natural stress reducers:
Music therapy: How about a prescription for ear soothing music to fight and overcome stress and diseases? Sounds great isn't it? Whether you accept it or not, music affects our daily life, as every human being responds to it. An amalgamation of psychology and counselling, music can act as a healing therapy to cure several conditions like depression, personality issues, autism, cancer etc.
Outdoor walking: Walking is an inexpensive, low-risk and easiest accessible form of exercise. It significantly contributes to enhanced mental health and well-being.
Meditation: Meditation is certainly the best way to keep stress at bay. As per studies, daily 25 minutes of focused meditation drastically affects people`s ability to be resilient under stress.
Massage: If you are a massage lover, here is one more reason for you to indulge in it more often as massage improves vascular function and helps in reducing stress. Essential oils, known as relaxants, help to soothe your mind and eliminate anxiety.
Sleep well: Most of us do not care about our sleeping schedule or do not get adequate sleep. A good amount of sleep of say 7-8 hours is a must to relax your mind and reduce stress levels. Also, improper sleep can lead to puffy eyes, muscular cramps and also reduces immunity. So sleep your way to good health and enjoy stress free life.
Exercise: Studies have proved that daily physical exercises help protect brain from stress-induced depression. One should ensure physical activity like walking, jogging, playing games like tennis or football on a daily basis for at least 30 minutes as it rejuvenates one's mind and senses.
Eating healthy: Eating well plays an important role in maintaining good health. It is advised to eat blueberries, salmon and almonds which help in combating stress. Drinking a cup of green tea or masala tea also rejuvenates your senses and reduces stress levels.
No social networking, cellphones please: Thanks to our hectic schedules that we are most of time busy either working, and after work, chit-chatting and knowing what interesting is happening in others life. A good way to deal with stress is to disconnect yourself for a while. Give time to yourself, feel the fresh air and notice the difference.
Positive thinking: Yes, you heard it right. Positive thinking plays a major role in combating stress. It may be a little difficult to think positive in a stressful situation, but believe it or not giving positive messages to your mind helps ease anxiety and helps you remain calm and happy.
Laugh out loud and smile: No, I am not kidding. Laughter is the best medicine is an age-old saying
and holds true in this age too. Whenever you face a situation when you are
extremely stressed, try laughing or if not at least smile as it releases
endorphins which decrease stress level in body. Being happy is the ultimate
mantra to beat stress.
Do you need to go gluten free
Many believe, celiac disease-a permanent disease of the small intestine induced by the ingestion of gluten-the main protein present in wheat and other cereal grains like rye and barley, to be a disease of the West, affecting only children and the lean bodied. But the life long disease, proved fatal if left untreated, is none of that. MH tells you the truth from the fad.
CD is a rare disease
Myth
Well, that is one of the biggest myths. Consider these facts. While India has an overall "prevalence of diabetes-2.8 per cent, coronary heart disease-3.3 per cent, and obesity-1.3 per cent, about 1 per cent of the population is estimated to suffer from celiac disease", which is "higher than the prevalence of HIV in India," according to Anuja Agarwala, senior dietitian, All India Institute of Medical Sciences, New Delhi. In fact, such is the rising rate of CD that it has been called "an impending epidemic" in an Indian Council of Medical Research (ICMR) editorial by B S Ramakrishna, Professor of Gastroenterology, Christian Medical College & Hospital, Vellore. The cause of concern says Ishi Khosla, a clinical nutritionist and founder of Celiac Society of India, is that it "remains undiagnosed in 97 per cent of the cases" because of the nature of the disease. Not only can CD "occur at any age," writes Ramakrishna, but it can affect many systems from the reproductive to neurological. Khosla elaborates in her book, Is Wheat Killing You, "Only a small proportion of people show typical gastrointestinal symptoms like nausea, abdominal pain and constipation. Others can show "weight loss, lethargy, tiredness, bone problems, skin problems, infertility, mouth ulcers, numbness and behavioural problems like irritability, anxiety and depression." What adds to the mystery is that sometimes symptoms don't fit a specific diagnosis and at times, a person has the disease but the symptoms appear very late in life.
Ingestion of gluten is not the only factor that causes CD
Hit
The intake of gluten is important for this disease to be expressed, if you have underlying CD, writes Ishi but there are more reasons which cause CD. Genetics and environment are some of the factors still being explored. "It is said that the genes-HLA DQ2 and DQ8 are required for the development of CD, and "30-40 per cent of the north-Indian population carries them," says Dr Pankaj Vohra, senior consultant, Pediatric Gastroenterology and Hepatology, Max Healthcare, New Delhi. He adds, at present, we don't know why the incidence of celiac disease is increasing but overall there is an increase in allergies and immune related disorders all over the world including India. This could be related to the increasing use of processed foods. As some scientists say, "The environment is changing too fast for our bodies." Another factor that "might play a crucial role involved in the mechanism that causes CD are the microbes living inside our guts, though that still needs extensive research," says Dr Bhaskar Baruah, senior resident, Gastroenterology, AIIMS, New Delhi. Gluten is undoubtedly the culprit says Dr Sarath Gopalan, executive director, Centre for Research on Nutrition Support Systems (CRNSS). But he adds that new research indicates increased sugar intake can also aggravate the process of CD.
There is no treatment for CD other than a life long gluten-free diet
Hit
"At present, a strict and lifelong gluten-free diet (GFD) is the only effective treatment for celiac disease," advises Dr Govind K Makharia, Professor, Department of Gastroenterology and Human Nutrition, AIIMS, in an article in Frontiers, have no other treatment is because of the lack of conclusive research. Makharia writes that even though the alternative treatments being explored for celiac disease seem exciting, they at best are likely to be used as adjunctive therapy rather than a complete replacement for GFD. One of the biggest follies, says Dr Gopalan, senior consultant, Pediatric-Gastroenterologist, Saket City Hospital, is when patients of CD start consuming gluten based products once they see even a slight improvement. Since CD is a life long disease, to avoid complications, a strict gluten free diet is recommended. Yet in reality, a complete dietary elimination of all gluten containing cereal grains is a challenge for most patients to achieve and maintain as hidden gluten is present in a wide variety of processed foods," remarks Dr Baruah. Even daily use items like lipsticks, postage stamps, beer, ice-creams, sweets, confectionary contain gluten, writes Makharia. In spite of the unanimity in a GFD diet, Khosla warns, "Though most people who follow a GFD have a complete recovery, it is still unknown if strict adherence to GFD decreases long term complications such as intestinal cancers or lymphoma."
If you are allergic to gluten, then you have celiac disease
Myth
This is the most damaging myth. "CD is not wheat allergy but intolerance to gluten," says Dr Gopalan. It is important to understand that you may be gluten intolerant but not have CD. On the other hand, all those who have CD are gluten intolerant, writes Khosla. "To have CD, the person must have changes in the small intestinal mucosa and presence of specific antibodies," says Dr Baruah. Wheat allergy is a temporary condition where an acute reaction like skin rash, extreme vomiting, and breathing difficulties are observed. CD is very often confused with non-celiac gluten sensitivity, which refers to "gastrointestinal symptoms with or without CD," writes Khosla. Though Baruah says there is "no standard diagnostic test available to diagnose non-celiac gluten sensitivity," CD can be ruled out with an intestinal biopsy.
The time of first exposure to wheat does not influence the development of celiac disease
Myth
Well, this is where we see a lot of grey. "In a natural experiment in Sweden about two decades ago," writes Ramakrishna, "a two-fold increase in the incidence of CD was attributed to introduction of wheat into the diet after cessation of breast feeding." But any conclusion is highly debated. Khosla writes that the response to gluten is both time-related and dose dependent, but the quantity you ingest to manifest CD, and how often, has not been determined. Yet if you are "genetically susceptible, then the time of first exposure does influence the development of CD," says Agarwala.
Oats are gluten free
Myth
If you have CD, then include oats in your list of things not to eat, unless tested for and labeled certified gluten-free by standard methods, which right now India lacks.
Dr Vohra, who's also founder, celiacindia.org, a platform to raise awareness about CD says, Oats available in India are contaminated with wheat at the time of procurement. Hence, the warning. The cereals that you can consume are rice, corn, sorghum and millets, Baruah adds.
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