Top 6 Home Remedies That Can Help Speed Up Your Digestion

Do you feel uneasy after eating your meals? The reason might be indigestion. Digestive issues might be common, but they are not normal. We generally avoid talking about digestive disorders and we hardly seek any help for problems related to digestive health. But one should not ignore them. The most common problems which are associated with the digestive tract are diarrhea, constipation, irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), belly cramps, gas, nausea and heartburn. The main causes of digestive disorders are unhealthy eating habits, no physical activity, poor nutrition, food allergy, medication or even an infection. However, certain home remedies can help improve your digestion naturally.

6 Natural ways to improve your digestion:

1. Chew you food properly:

The most important part of good digestion is chewing your food. When you chew your food well, it eases the work for your digestive system, so your body can focus on other functions. Take time eat your food. Chew your food properly and slowly. Do not be in a hurry to finish the meal as it can lead to indigestion.

2. Fiber rich diet:

Fiber plays an important role in digestion. It is important to consume both types of fiber, soluble fiber and insoluble fiber since they both help your digestive system in different ways. Good sources of fiber include fruits, vegetables, wheat bran whole grains, oat bran, nuts, seeds and legumes. Avoid eating processed or junk food.

3. Stay hydrated:

Drinking plenty of water is good for your digestive health. Keep yourself hydrated all day long by sipper water and other fluids like fresh fruit juices, lime water or coconut water.

4. Keep moving:

Your body is designed to move. Physical exercise is very important for the overall health of the body. You can either go for walks, running, swimming, yoga or even cyclic. Physical activity on regular basis helps in moving food through your digestive system, thereby reducing the chances of digestive issues.

5. Healthy fats:

Fat keeps food moving smoothly through your digestive system. Include healthy fats in your diets like cheese, olive oil, whole eggs, nuts, avocado and fatty fish. As an added benefit, omega-3 fatty acids reduce inflammation, which may further prevent inflammatory bowel diseases. Hence, include salmon, tuna, chia seeds, flax seeds and pumpkin seeds in your diet.

6. Avoid stress:

In general, stress can have a negative impact on your health. Stress has been associated with several digestive disorders like stomach ulcers, diarrhea, constipation and IBS. Though stress is normal but avoid taking stress with certain breathing exercises, meditation or even yoga.

Dates, Apricots Better Than Starchy Foods in Lowering Diabetes

Eating dried fruits such as dates, apricots, raisins, and sultanas may not spike blood sugar compared to starchy foods such as white bread, suggests a study.

“People often worry about sources of sugar, and fruits are one of them. But most fruits, in particular, tender fruit, have a low glycemic index and what we’re showing here is dried fruits also have a lower glycemic index, so they don’t raise your blood sugar very much,” said John Sievenpiper from Toronto’s St. Michael’s Hospital.

“This study finds that people can use dried fruits as a low glycemic index food source to replace higher glycemic index foods. So, as a snack food, dried fruit is going to be preferred to a grain-based cracker or snack,” he added.

The study, published in the journal Nutrition and Diabetes, compared the glycemic response of four dried fruits – dates, apricots, raisins, and sultanas – to white bread in a small group of healthy participants.

They found that the fruit had a lower glycemic index and could lower the glycemic response of white bread through the displacement of half of the available carbohydrate.

The glycemic index is a way of explaining how different carbohydrates affect blood glucose and can help find out which foods are best for people with diabetes.

Foods high on the glycemic index – such as white bread, most breakfast cereals, potatoes, and rice – produce a spike in blood glucose and insulin.

On the other hand, the carbohydrates in low glycemic index foods – including pasta, beans, lentils and certain whole grains such as barley and oats – are broken down more slowly, and cause more moderate increases in blood glucose and insulin.

The study also suggested that there’s potential for food manufacturers to develop low glycemic index foods with reformulations that include dried fruits.

However, longer and larger randomized trials will be needed to confirm whether dried fruits can contribute to sustainable improvements in glycemic control and whether other dried fruits have a similar glycemic index, Sievenpiper stated.

Try These Homemade Protein-rich Shakes for Quick Weight Loss

We all know the importance of the nutrient protein in losing weight. Protein is an important nutrient that helps in shedding those extra kilos. Protein helps in reducing your appetite by affecting your hunger hormones. It can also help you feel full for longer, which can help you eat less and lose body fat. Getting adequate protein can help boost your metabolism, curb your hunger cravings and help you lose body fat without losing muscle. But the question that comes to our mind is how to include adequate proteins in our diet. One amazing way to add proteins to our diet is homemade protein shakes. Protein shakes and drinks made can be made by mixing some foods rich in protein like yoghurt, full-fat milk, eggs, and protein-rich foods. They can be a convenient addition to your diet, especially if taken as an evening snack, in your early morning breakfast or as a part of your workout nutrition plan.

1. Almond butter protein shake:

Made with just two ingredients, this nutrient-dense protein shake will do wonders for your health. You can take some almonds or almond butter, yoghurt or full-fat milk to make this shake. Milk and nut butter will provide a significant amount of protein. As an added benefit you can add some healthy seeds like chia seeds and flax seeds or some fruits. This will make the shake even more filling and nutritious.

2. Banana yoghurt protein shake:

The delicious fruit banana along with some Greek yoghurt will make an energy-boosting protein smoothie. Banana is sweet and therefore, there is no need for some added sugar. Greek yoghurt, on the other hand, is thick and has more protein than the normal yoghurt.

3. Oats and egg protein shake:

Though oats are healthy but you might get bored of the same recipe oatmeal with milk. Try a protein-rich smoothie with some oats. Take some roasted oats, egg, berries and milk to make a nutrient loaded protein shake. The antioxidant-rich blueberries with oats to ensure you that you get all the health benefits.

4. Spinach and flaxseed protein shake:

Though many people would not like the idea of adding spinach to their shake but spinach is one of the most nutrient-dense vegetables loaded with protein. You can add some delicious fruits like banana, apples, grapes, and avocado which can enhance the flavour of your shake. For an additional nutritional boost, add some flax seeds and nuts rich in protein like cashews, almonds, and walnuts.

Kidney Stones: 5 Best Ayurvedic Cures To Get Rid Of Stones

Kidneys are one of the most vital organs of the human body. Located at the back of the abdominal cavity, they perform two essential functions: flushing out the harmful toxics from the human body and maintaining water, chemical and mineral levels in the body. They filter, reabsorb, secrete and excrete the blood supplied to them, final product being urine. For a healthy life, one must have functioning kidneys. Humans consume a variety of food items everyday which are then converted into energy; this process also manufactures by-products in the form of toxins which can be dangerous for the body. Accumulation of such poisonous substances can be detrimental for health. Lack of water in the body can lead to the formation of kidney stones. These stones can either be pea-sized or as huge as a golf ball.

They are usually made of calcium oxalate along with some other compounds and are crystalline in structure. The formation of kidney stones can give you a hard time trying to urinate, weight loss, fever, nausea, hematuria and acute pain in lower abdominal region of the body. Kidney stones are mostly removed by surgery; however some people can get rid of these stones with the help of Ayurvedic remedies. So here are some kidney stone Ayurvedic treatments.

Here are some Ayurvedic remedies for kidney stones:

1. Lemon juice with olive oil

The concoction of lemon juice and edible oil might sound a little weird but it is a very effective kidney stone Ayurvedic treatment. People who wish to remove the stones from their kidneys naturally should drink this liquid daily till the stones are removed. Lemon juice helps in breaking the stones while olive oil acts as a lubricant for them to pass through the system without less difficulty.

2. Okra/ lady finger

Okra is a green vegetable which full of nutrients. It has a high magnesium content. It also has great antioxidant and anti-inflammatory properties which keep kidneys in the pink of health. It also one very effective kidney stone Ayurvedic Treatment. Including lady finger in your diet can be immensely helpful since it is an excellent Ayurvedic remedy for kidney stones.

3. Drink water infused with basil juice

It helps us to stay hydrated and it is extremely significant to maintain the water levels in the body for a healthy and disease-free life. It helps the kidneys dissolve minerals and nutrients, and foster the process of digestion and absorption. Generally, a healthy human being is advised to drink 7-8 glasses of water a day. Water is best for detoxification and helps to flush out unnecessary toxins from our body which might cause further harm to the kidneys as well as to other organs.

People suffering from kidney stones should drink lots of water to flush out these stones through urine. For best effects, drink water infused with basil juice since basil is said to maintain fluid, mineral and uric acid balance in the body.

4. Coconut water

Coconut is full of nutrients and is great for health. Coconut water which is present inside a raw- green coconut is extremely good for health and should be consumed if one is suffering from kidney stones. It is a good form of kidney stone Ayurvedic treatment and helps dissolve the stones and eventually flushes them out through urine.

5. Horse gram

Horse gram contains plenty of calcium, iron, protein and phosphorus. It is one of the most valued foods in Ayurveda. It is said to be a miracle pulse and has innumerable health benefits. It is highly recommended for kidney stones and even for gallbladder stones. It breaks the stones and allows you to eliminate them through urine.

What Are The Main Causes Of Childhood Obesity? Tips To Prevent Childhood Obesity

Childhood obesity is increasing at an alarming rate and it is a matter of concern. Childhood obesity is a serious health issue and can affect both physical and psychological health. Childhood obesity occurs when a child is well above the normal or healthy weight according to his or her age and height. Being overweight or obese in childhood could lead to several health issues in the long run. These include high blood sugar levels, joint pain, high blood pressure, sleep disorders, high cholesterol, asthma, and heart diseases. Therefore, it is very important that parents give proper attention to their child’s eating habits and weight for their overall well-being. The primary causes of overweight or obesity in young children are similar to those in adults.

Top 4 causes of obesity in young children:

1. Unhealthy eating habits:

Food choices play an important role in maintaining a healthy body weight whether it is children or adults. One of the main reasons your child is overweight is the excessive intake of fatty, junk or processed and sugary foods.

2. Sedentary lifestyle:

If your child is inactive and spends a lot of time watching television, playing video games or on other electronic devices, this may lead to weight gain.

3. Lack of physical activity:

No physical activity is extremely harmful for your child and can make him obese. Children generally tend to eat sugary stuff or junk food which generally leads to weight gain. But if they are not engaging themselves in some physical activity to burn calories, they tend to become obese or develop some or the other health problem.

4. Genetics:

Some rare gene disorders can also cause childhood obesity. If it runs in the family, parents need to be even more conscious of making healthy food choices for the whole family.

5. Stress:

Yes! Even young children might deal with stress issues. These stress can be personal, parental and family stress. Even these factors could cause obesity in young children. Some children overeat in order to cope with stress or to deal with emotions.

Small lifestyle changes to fight childhood obesity:

Parents should make sure that children eat balanced meals with high-proteins and fibrous foods

Snacking is not bad at all. But snacking on unhealthy foods like chips, burger, muffins, pizza can be harmful. So while giving snacks to your children, go for some healthy options like healthy nuts and seeds, protein bars, smoothie, salads, whole eggs or salad

Children should not indulge in eating processed, junk and fatty foods. Even sweetened beverages are harmful for your kids as they are loaded with preservatives and added sugar. These foods do not provide any nutritional value and can lead to unnecessary weight gain

Encourage your child to spend lots and lots of time in physical activity

Limit the screen time of your children

Ensure that your child sips inadequate water throughout the day as that will help him stay hydrated.

Improved Digestion, Blood Pressure And Diabetes: Health Benefits Of Radish You Never Knew

Radish is a vegetable that is often overlooked. Radish is a root vegetable that belongs to the family of cruciferous vegetables. Like broccoli, cabbage, kale, cauliflowers and other members of the family, radish comprises characteristic oil which is the sole source of its acidic flavor. There are a number of distinct categories of radishes that differ in size and weight. Radishes are eaten raw, cooked and pickled, and have several beneficial effects on health. Recent researches have shown that radish helps to protect coronary blood vessels, potentially prevents heart disease and stroke. The presence of nitric oxide in radish is a key regulator of coronary blood vessel function. Researchers also identified trigonelline which is a plant hormone, an active component in radish that supports a cascade of changes in coronary blood vessels resulting in advanced nitric oxide production.

The benefits of radish also include healing symptoms of piles and relieving signs of constipation. One of the unknown benefits of radish is its ability to nourish and rejuvenate the skin. Radish also has the ability to treat urinary and kidney disorders, control blood sugar levels in diabetic patients, limit cardiovascular diseases and, also develop body immunity. Radish can also be helpful in reducing pain, swelling and managing various respiratory disorders.

Here are some other health benefits of radish:

1. Reduce the risks of cancer

Benefits of radish include helping reduce risks of cancer like colon, stomach, intestinal, oral and kidney cancers. This is because of the presence of Vitamin C, folic acid, and anthocyanins in radish – which are powerful antioxidants. These antioxidants modify genetic pathways of cancerous cells and cause apoptosis or cell death, thus preventing the reproduction of cancer cells.

2. Benefits respiratory system

The anti-congestive properties in radishes prevent irritation of the nose, throat, windpipe, and lungs. The main reason for these irritations is cold, infections, allergies and other causes. Radishes contain lots of vitamins and can act as disinfectants that defend the respiratory system from infections.

3. Improves digestive system

The presence of fiber in radish helps in preventing constipation and removes waste through intestines. Fiber in radish helps in maintaining blood sugar levels, weight loss and reduces cholesterol. Radish health benefits are helpful for bile production. Radish juice can help preventing ulcers and inflammation.

4. Good for blood pressure and diabetes

Potassium is a vasodilator which loosens blood vessels and enhances the blood flow. Radishes are rich in potassium. They reduce blood pressure by monitoring blood flow. Consuming radish does not affect blood sugar levels as they are low on the glycemic index. The vegetable regulates the consumption of sugars in the bloodstream and is safe for diabetic patients.

5. Rich in Vitamin C

The body cannot function properly without sufficient immunity. Vitamin C is an outstanding source for boosting body immunity and, radish has a high content of Vitamin C. Vitamin C boosts metabolism and helps in the formation of collagen. Collagen strengthens blood vessel walls and prevents onset of multiple cardiovascular diseases. Vitamin C also acts against the free radicals in the body and prevents any damage to body cartilage.

Weight Loss and Other Amazing Benefits of This Simple Exercise; You Must Do It Everyday!

We all are well aware of the importance of physical activity in our daily lives. Regular physical activity can help ward off several diseases and make you fit day by day. When we say physical activity it can be anything. From strenuous workouts to the simplest of exercises, all can be beneficial. Physical activity does not have to be necessarily vigorous or done for long periods in order to improve your health. When we talk of some light exercises it can be walking, jogging, aerobics or even yoga. In the following article, let us discover some of the health benefits of walking.

Walking is a low impact exercise. It does not require any equipment and can be done at any time of the day. Even more interesting, it can be performed at your own pace. Walking is a great form of physical activity which can be done by one and all. It helps to improve your overall health. Even thirty minutes of walk every day can make a huge impact on your lives. It can strengthen the bones; helps shed those extra kilos, increase cardiovascular fitness, boost muscle power and endurance. Walking can put you at less risk of heart diseases; manage blood sugar levels, osteoporosis and even certain types of cancers.

Top 8 health benefits of walking are:

1. Walking can help preserve lean muscle when you lose weight. This, in turn, helps minimize the drop in metabolic rate that occurs when you lose weight. This further makes it easier for you to manage weight

2. Walking helps burns a lot of calories, which may help you lose weight and keep it off forever

3. Walking can also help you enhance your mood after a tiring day at work or keep all the worries away. This further helps reduce stress levels

4. Walking every day for at least thirty minutes can help maintain a healthy heart

5. Regular physical activity can help manage blood sugar levels. Walking is one of the simplest exercises which can be incorporated into your daily routine. This can help manage diabetes

6. Walking is great if you are suffering from any joint pain. Walking every day can help reduce joint pain including your knees and hips. The reason is that it helps in lubricating and strengthening the muscles which help support the joints

7. This simple exercise is great for boosting your immunity. Walking regularly can protect you from cold and flu

8. Walking helps in toning your legs as it strengthens the muscles in your legs.

8 Best Expert Recommended Facial Exercises To Get Rid Of Double Chin, Face Wrinkles And Much More

Here’s to Yasmin Karachiwala, the expert behind excellent curves of top Bollywood actresses like Deepika Padukone, Alia Bhatt, and Katrina Kaif. With over two decades of experience in the world of fitness, Yasmin has earned herself the stature of being one of the most celebrated fitness experts of all time. And it’s not just for our divas, she continues to encourage more people to move towards a healthier lifestyle through her social media posts. While stressing on the importance of physical fitness, Yasmin, through a recent post, shared some exercises to tone your face and neck as well.

 

Facial exercises help in better contouring and shaping of your face. Doing facial exercises regularly will help you look more young and fresh. They help in preventing drooping eyelids and sagging neckline. Also, facial exercises help in improving blood flow, which in turn prevents wrinkles and gives a natural facelift.

The first set of facial exercises that Yasmin suggests are The Giraffe and Acupressure point. To perform the giraffe, all you need to do is place your hand on the neck and gently tilt your head back. Then, keep your hands on the collar bone and gently pull it down. Then get your head back, pout your lips as much as possible. The exercise, according to Yasmin, will make your neck muscles feel more strengthened and toned.

The acupressure point is done by using your index finger, middle finger and thumb. Use these three fingers to pinch and release muscles along your jaw area. Any tension around the jaw area can be easily dealt with by doing this acupressure point facial exercise. You can repeat the exercise thrice from chin to jaw.

She also suggests a few exercises which will help in toning and lifting your upper eyelids. She calls them “flirty eyes” and “acupressure point”, the two exercises help in strengthening and toning of the lower part of the face as well. They help in reducing and preventing fine lines on the face as well as hollows under the eyes.

To perform flirty eyes, you need to put your index fingers on your upper cheeks, pointing towards each other. Both fingers should be placed near the nose. Then, tilt your head upwards towards the ceiling. Blink your eyes as much as possible. The exercise will engage muscles under the eyes. You can perform 2 sets of this exercise for 30 seconds.

To perform acupressure points, you need to place your index finger between your eyebrows. Press on this point and it will result in improved blood circulation in the area. This, in turn, will contribute to an improved skin tone. This exercise helps in reducing stress and promotes better quality of sleep. You can press on this point 10 times, in clockwise and anticlockwise circles. Press 10 times in each direction. Relax for a few seconds and perform three sets of this exercise.

Puffer fish and saying vowels with stretch are two more facial exercises. The puffer fish is done by puffing out your cheeks and gently tapping each cheek for around 30 seconds. The exercise helps in giving your face a stretch along with reducing wrinkles.

Another effective wrinkle-reducing facial exercise is done by saying vowels ‘ah’, ‘ee’, ‘oo’ out loud. Stretch your lips as much as you can when you perform them. Make sure that you make an exaggerated movement of mouth and lips. Repeat 10 times. This exercise helps in reducing existing wrinkles and prevents their formation around lips and mouth.

Smile Smoother is another facial exercise that reduces and prevents lines between nose and lips. The exercise helps in lifting of cheek, chin and neck area.

For getting rid of fine lines, you need to cover your teeth with lips and make an ‘o’ shape with your mouth. Smile widely while keeping your teeth hidden with your lips.

Perform 2 sets of 6 repetitions of this exercise.

For getting rid of that ugly double chin, you can place an index finger on your chin and keep a wide smile. Keep your teeth covered with your lips. Move your jaw up and down while tilting your head back as possible. Look up as far back up to the ceiling as you can and come back to the starting position.

These facial exercises can go a long way in getting you a wrinkle and line-free skin. They work on facial muscles we don’t move regularly and help in toning them effectively.

How Good for Your Health is Cutting Salt From Your Diet?

Scientists have calculated that cutting salt consumption by around a quarter could halve the number of deaths from sodium-induced heart disease, according to a study conducted in a part of China with a well-above-average number of deaths linked to high-salt diets, South China Morning Post wrote.

The study, the first to try to quantify what the impact of reducing salt consumption by a defined amount would be, was conducted in the eastern province of Shandong.

It found that nearly a fifth of deaths from heart disease in the province, one of China’s most populous, could be attributed to a high-sodium diet compared with a global average of 9.5 percent.

Shandong’s cuisine is characterized by high levels of sodium, which has long been linked to an increased risk of high blood pressure and cardiovascular disease.

The researchers estimated that cutting salt consumption from 12.5 grams per day to nine grams, it could have almost halved the number of adult deaths from heart disease linked to high-sodium diets over the study period based on its effect on blood pressure.

The study, led by scientists at China’s Centre for Disease Control and Prevention, was published on Wednesday in the Journal of the American Heart Association.

Researchers analyzed health data such as blood pressure values from about 13,000 adults aged 25 to 69 in Shandong in 2011.

They also measured sodium intake using 24-hour urine excretions from 1,769 adults in the province. After comparing such data with the death rates for the province, they found that nearly 20 percent of cardiovascular disease deaths, or 16,100, could be attributed to salty diets for the year of 2011.

Of the 16,100 deaths, about 5,600 were caused by ischemic heart disease – which causes oxygen shortages in cells – and 9,000 were strokes, two of the most common illnesses caused by elevated blood pressures.

“The burden of cardiovascular disease attributable to a high sodium diet is extreme but preventable,” said Shiwei Liu, co-author of the study and epidemiology professor at the Center for Disease Control and Prevention in Beijing. “Reducing salt intake is urgently recommended.”

“Sodium intake is high in China, mainly from home cooking, eating out and pickled foods, especially in parts of northern China such as Shandong province,” Liu said.

According to official statistics, the coastal province had a population of 96 million in 2011, almost 45 percent more than that of Britain in the same year.

Health authorities in the province and central government are working to tackle the problem and since 2011 have been campaigning to lower salt intakes among Shandong residents.

Under the program, called Shandong Ministry of Health Action on Sodium and Hypertension (Smash), the food industry has been urged to lower the amount of salt in its products and a public education campaign has tried to alert the public to the risks from a high-sodium diet.

The average salt consumption is about six percent more than the Chinese national average of 11.9 grams, according to officials.

The World Health Organization recommends adults to limit salt intake to under five grams per day, while the US Department of Health and Human Services said the daily salt intake should be no greater than 5.8 grams.

“Most people consume too much salt – on average nine to 12 grams per day, or about twice the recommended maximum level of intake,” the WHO said.

Weight Loss And Other Amazing Reasons To Include Fiber In Your Diet

Fiber is a type of carbohydrate that the body cannot digest. Though most carbohydrates are broken down into sugar molecules, fiber cannot be broken down into sugar molecules. Instead, it passes through the body undigested. Fiber offers numerous health benefits. Let us have a look at them. Fiber helps regulate the body’s use of sugar, keeps hunger and blood sugar in check. Adequate intake of fiber can help reduce the risk of chronic diseases. Eating a fiber-rich diet helps lower cholesterol, improves gut health, lose weight, lowers the risk of cardiovascular disease and decrease the risk of developing kidney stones and type 2 diabetes.

Insoluble fiber, which helps food pass through your digestive system and which does not dissolve in water. On the other hand soluble fiber, helps eliminate fat and lower cholesterol levels and dissolves in water.

Fiber-rich diet is extremely essential as it aids in digestion and helps you get rid of other digestive issues like constipation, bloating and irregular bowel syndrome. Eating foods rich in fiber will also lower the risk of developing hemorrhoids and fatty liver disease as well. As fiber passes through the stomach and intestines, it absorbs water, adding bulk to the stool. This promotes regularity and aids in the smooth digestion.

Moreover, people suffering from diabetes should include fiber in their diet as it helps in the absorption of sugar and manages blood sugar levels. Also, certain types of dietary fiber may help to slow your body’s breakdown of carbohydrates. This helps with blood sugar control.

Foods that have significant amounts of soluble fiber also offer several health benefits. They help in lowering the cholesterol levels making them a heart-friendly food. Also, foods like beans, oats, flaxseed and oat bran which are rich in soluble fiber have many heart-health benefits.

The most important health benefit of fiber is it helps in quick weight loss. High-fiber foods are filling because they expand in the stomach and intestines. This further helps you eat less and stay satisfied for a long time. These foods help in curbing your hunger pangs which thereby protect you from overeating in the next meal. Not only controlling your appetite but fiber also helps in preventing the body absorb some of the calories in the foods you eat. All the more exciting is eating an adequate amount of fiber will help in maintaining healthier weight over time.

Top 25 fiber-rich foods:

  • Potatoes
  • Berries
  • Apples
  • Beans and legumes
  • Mangoes
  • Carrots
  • Chia seeds
  • Flax seeds
  • Peas
  • Chickpeas
  • Prunes
  • Quinoa
  • Yoghurt
  • Avocado
  • Oranges
  • Grains
  • Nuts
  • Figs
  • Spinach
  • Mustard greens
  • Brown rice
  • Coconut
  • Broccoli
  • Pears
  • Bananas