Activity before bedtime

Your behaviour and activities before bedtime can affect how well you'r sleeping at night.
Suggestions for better sleep:

• Cut out all caffeine at least four hours before bedtime.
  
• Stop eating spicy, heavy foods at least four hours before bedtime.
  
• Don't exercise heavily at least two hours before bedtime.
  
• In the hour before bedtime avoid activities such as watching TV, playing video games or having in an orgument.
  

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Before losing weight

You know losing weight will help you get healthy, but it's always a good idea to have a conversation with your doctor about your health before you start your weight loss program. 

A list of things to discuss with your doctor about your weight loss plans:

• Ask for educational brochures or other materials from doctor about calorie-counting, healthy eating habits and exercise.
  
•  Ask your doctor to measure your body-mass index ( a measure of body fat based on height and weight) and your waist circumference, and ask what that means for your health.
  
• Explain to your doctor about your current physical activity and eating habits, and talk about changes that you can make to help yourself get healthier.
  
• Consider how many changes you are willing to make to your lifestyle before meeting with your doctor.  
  

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Go green for healthy and slim

Green vegetables are the one food that most of us avoid.We use them in salads but usually avoid their consumption assuming they are not tasty enough. But those who want to be healthy and slim must opt for green vegetables as they are perfect for a healthy diet plan. Dark Green leafy vegetables are probably the most concentra-ted source of nutrition of any food.

Vegetables are a rich source minerals:

Iron
Calcium
Potassium
and Magnesium

Vitamins including:

Vitamin K
Vitamin C
Vitamin E
 and many of the B Vitamins

A cup of most cooked greens provides at least nine times the minimum recomended intake of Vitamin K.These veggies also provide a variety of phytonutrients including beta-carotene, lutein and zeaxanthin, which protect our cells from damage and our eyes from age-related problems, among many other effects. Dark green leaves even contain small amounts of Omega - 3 fats.

  For a slim body

 

 Leafy vegetables are ideal for weight management as they are typically low in calories. Greens have very little carbohydrates in them, and the carbs that are there packed in layers of fiber, which make them very slow to digest.That is why, in general, greens have very little impact on blood glucose.

 

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Secret of younger looking skin

Honey

Honey is rich in Vitamins, Minerals, amino acids, which are wonderful beauty aids for skin

• Honey keeps skin hydrated and fresh and prevent ageing.
• Mixture of honey and milk keep the skin young looking, radient and smooth.
• Honey protect the skin from the damage of sun rays and refresh depleted skin , leaving it feeling soft, silky and supple.
• Honey absorbs impurities from the pores on the skin making it an ideal cleansing agent.
• It makes skin supple and plumps up wrinkles.
• Honey is also an affective moisturizer for skin.

Lemon

.

Lemon is rich in Vtamin C , Vuitamin B , phosphorous, and carbohydrates. It also contain flavonoids a composit that holds antioxidant properties .

                                                                                           

•  It acts as an anti ageing remedy and can remove wrinkles and black heads.
• Drinking of lemon juice mixed with water and honey brings glow to the skin.
• Lemon juice can also be applied on the skin for acne and eczema.
• Lemon juice mixed with glyceren and rose water is also good for dry skin especially in winters.

Aloe vera

Aloe vera is a succulent plant species that probably originated in northern Africa and is used in herbal medicines since the beginning of the first century AD.

• For younger, healthier looking skin apply Aloe vera gel  or cream on face which remove wrinkles.
• Aloe vera gel can be used as an overnight spot treatment or overnight mask , which can heal pimples, calm redness and enrich your skin.
• Aloe vera gel can be used to treat eczema, a common skin condition that causes dryness, itchiness and flakiness. It soothes the skin and promotes healing.

Yogurt

Using yogurt on skin can make it healthier by adding enzymes and oils to the skin, working as natural moisturizer.

• Yogurt is so mild that even those with a highly sensitive skin can use it every day.
• Yogurt is very refreshing, safe and a  natural exfoliant that can be used to even out skin tone fade freckles, lighten moles and leaves skin soft, smooth, and moist.
• It has Zinc and a good  amount of lactic acid a natural skin smoother  that makes it an  inexpensive, easy and effective facial mask .
• The rich Zinc content in yogurt may help clear your blemishes and shrink your pores
• . 
  Dry hands can be made healthier with yogurt. Simply combine half a cup of plain yogurt with the juice of one lemon. Chill in the fridge for a few hours and then use it to massage your hands and nails. Rinse and pat your hands dry.
• Yogurt is a cheap and healthy way to exfoliate skin . Combine yogurt with dried, ground orange peels. Leave it on for about 15 minutes, and then rinse off with water.
   

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Health and Fitness Gadgets

There are a plenty of Health and Fitness Gadgets which can make your life quicker and easier by improving the quality of your life, lets have a look on some of these Gadgets:

Basis Band

The Basis Band looks like an ordinary watch, but it's actually a device to track your daily heart rate, caloric burn, physical activity, and sleep patterns. It's a light weight, water proof Fitness Gadget which can be used any where any time. So by using this fitness tracker you can

Super charge your day

Get active, Boost energy

 

Sleep better, feel better                                                                      

 

 

Burn calories, get fit                                                                 

 

 

                                                                


 

Motorola MotoActv

MotoActv is a stylish fitness tracker with smart MP3 player.This fitness gadget is competely sweat proof. Accusense™  technology and GPS track your workout data like time, distance, speed, calories burned and heart rate.

  By using this tracker you can monitor your following activities directly on your device or online at the MotoActv:

• Running

• cycling

  

•  Golf and more

The smart MP3 player is stores hours and hours of your favourite songs and actually "learn" what tunes motivate you the most.

 

 

 

 

 

 

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Best sources of Vitamin D

Vitamin D is a group of fat-soluble secosteroids resposible for intestinal absorption of calcium and phosphate.

Sources of Vitamin D:

• Sun



 

Vitamin D is also called sunshine vitamin because the body can synthesize Vitamin D from the direct exposure to the sun-light.Proper daily exposure to the sun - five to15 minutes with exposed face , hands and arms can provide the necessory Vitamin D one needs.

• Food

1. Fish

 

Fish that are fatty such as salmon, tuna,oysters and mackerel contain Vitamin D. This is especially true if you eat fleshy part of the fish.

 

    2. Mashroom

 

 

Mashroom is also a good source of Vitamin D, every four shitake mashroom provide 249 IU of Vitamin D.

 

     3. Fortified food

 

Fortified food is the best source of Vitamin D, this include milk, cereals, some fruit juices especially orange, and some milk products like yogurt, cream and margarine.

 

    4. Other food source

 

Other food sources include beef, liver ,eggs and cheese. Howevre the amount of Vitamin D in these foods is minimal.

 

• Supplements

 

 

 Supplements can be used to overcome Vitamin D deficiency but after consultation with your doctor. 

 

 

 

 

 

 

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Easy exercises for fitness

Simple and easy exercises which will help you lose weight over the long term:

Jogging

Jogging is an easy and pleasant exercise to lose weight , feel energetic and become healthy.

Bicycling

Bicycling can be a real calorie burner. Riding outside is always enjoyable, but if you are little more time restricted you can invest in a good quality exercise bike.

Walking

Every one can do it easily, because it needs no specific equipment. For this exercise you just need a comfortable pair of shoes. To lose weight,  atleast 40 -60 minutes walk is must.

Dancing

Dancing target your entire body, and is an excellant work out. It's not only good exercise to burn calories but it's also a fun and great stress reliever.

Gardening

Spending time in the garden like weeding, tending vegetables and watering can be a good exercise and it can burn calories.

Hiking

It's a very good exercise and can burn about 350 calories an hour and gives you a good opportunity to spend some quality time outside, seeing nature, or spending time with your family or friends.

Jumping rope

Jumping rope is easy to do, it just need a  jumping rope. You can burn calories quickly by jumping rope, like within 10 minutes ( at moderate pace) you can burn approximately115 calories.

Cleaning house

Get your house tidy and burn your calories, all at the same time.you can burn about 200 calories an hour.

Swimming

Swimming is a top exercise to lose weight especially in summer, you can burn about 800 calories an hour.

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Good sleep habits

To get good night's sleep, it's important to develop healthy sleep habits and stick to them each night.

     Healthy sleep habits to help you wake up rested each morning:

• Establish a regular bedtime and wake-time schedule and follow it every day, even on weekends.

 

• Create a consistant and relaxing bedtime routine and make sure bedroom is comfortable, dark and quiet.

•  Invest in a comfortable matress and pillows and only sleep in your bedroom.

• Don't eat within two to three hours of bedtime, and avoid caffeine, and tobacco before going to sleep.

• Exercise regularly, but try to schedule your workout well before bedtime.

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Vitamin D deficiency

Vitamin D deficiency affect children’s growing bones,  it also contribute to the development of diabetes,hypertension, pneumonia, depression, cancer, blood pressure and various other problems.

      

Early symptoms of Vitamin D deficiency:

Body aches and muscular spasms are the early symptoms of Vitamin D deficiency.

Vitamin D absorption:

 

Sun rays are the natural way to absorb Vitamin D , incase of severe deficiency, Vitamin must be taken by spending some time in the sun every morning.

Half of world’s population has inadequate levels of Vitamin D spread in all kinds of ethnicities .

Vitamin D deficiency causes various diseases:

•   Vitamin D deficiency reduces the body’s ability to absorb calcium and phosphorous which weaken bones and teeth and the bones of legs may bend under the weight of the body. The ends of the limb bones become enlarged and the skull become fragile. This disease is called rickets and mainly affects children six months to two years old. In extreme cases it retards the growth of children which delays walking and teething.

 

 

Vitamin D deficiency can also cause osteoporosis (softning of bones) , heart diseases, strokes, some cancers, multiple sclerosis , diabetes as well as infectious diseases such as tuberclosis and even seasonal flue.

 

 

 

 

•  Adults who have low  Vitamin D Levels are likely to have cough, cold, or upper respiratory infections. 

• Children who are Vitamin D deficient are more likely to get respiratory infections.

 

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