Cool Down after a Good Work Out

So you have just pumped some iron, cursed your trainer for making do those two extra stomach crunches, but managed to run on the treadmill dreaming about the sumptuous toast and sunny side up, sausages and juice waiting for you at your breakfast table. The last three minutes on the treadmill seems like an eon, and once you’re done, you rush your sweaty body straight to the shower.

Though you feel great after the work-out, you’re dreading the next morning because you’re sure that every muscle in your body is going to scream, ache, make you walk funny and go ouch, ouch, ouch’ at the slightest move. Why that happens do you think? Simple, you haven’t cooled down.

What if I don’t?
A cool down is of super importance and should be factored into every exercise regime, just like the warm up. The most definite effect of not cooling down properly after intense exercise is that it leads to stiff and painfully sore muscles the next day or causes cramps.

This is because abruptly stopping in an activity may cause pooling of the blood and slow the removal of waste products like lactic acid, which is accumulated in the muscles. The tension in the muscles also leads to uncomfortable tremors, which make your limbs feel weak and wobbly.

The Routine
So, make sure you cool down after vigorous exercise. The routine however, purely depends on the intensity of your exercise regimen and the amount of pressure put on your muscles and body.

It can involve a slow jog, walk or stretch. It is said that a minimum 10-15 minute cool down period allows heart rate and breathing to return to normal. Slow walking will prevent blood from pooling in the legs, which is a cause of dizziness and blackouts.

The simplest way to cool down is to follow the same stretches that you do to warm up. This will prevent the muscles from becoming sore and stiff. So, breakfast can wait ten minutes?

Why is Breast-feeding Necessary & Beneficial?

Breast feeding is essential for the mental and physical development of a new born baby. Mother’s milk is the most natural and complete food for the baby. Breast feeding generates integration between the baby and mother creating a life long attachment. The posture of feeding, patience and affectionate touch of the mother makes the child relaxed, comfortable and secure.

The first milk called colostrums is a yellowish, thick and sticky liquid rich in antibodies, minerals and proteins. The baby may be unable to suck initially
but soon gets adapted to it. Great care and patience is required from the part of the mother during this stage. Sucking stimulates the milk glands, enhancing milk production. The baby will start chewing the nipples after four to five months of breast feeding. The is a natural indication showing the need of solid foods, but it is better to seek the advise of a pediatrician. The child may have problems to digest solid food fully so weaning foods can be given at this stage.

Mother’s milk alone may not be sufficient enough to supply all the nutrients required for a growing child. Inclusion of cereals and fiber rich food in the diet can improve the muscular functions. But breast feeding should not be stopped in this stage because it provides all the necessary nutrients to keep the baby healthy.

Breast feeding is useful to both baby and mother and should be deliberately promoted if the mother does not suffer from any illness. Mother’s infected by tuberculosis or HIV and those addicted to alcohol or drugs should avoid breast feeding. Breast feeding consumes a fare amount of energy and reduces weight gained during pregnancy. It helps to regain the uterus size and to stop bleeding. Lactating in mothers can reduce the risk for ovarian and breast cancer. The possibility of pelvic fractures and osteoporosis are seemed to lessen in breast feeding women.

Baby can be fed either directly from mother’s breast or feeding bottle. Mother’s milk is the natural and balanced source of protein, fat, sugar and water required for the infant. The difficulties in the preparation, mixing and measuring of artificial feeds can be avoided. Moreover improper sterilization of bottles can result in infection.
Breast milk is available at any time with the right temperature and taste. Breast feeding can enhance teeth growth and speech development. It can reduce sleeplessness in both child and mother.

Mother’s milk has several preventive aspects and such infants have a less possibility towards Sudden Infant Death Syndrome and other diseases. Premature babies who are breast fed will be healthier than those artificially fed. Breast fed babies will be mentally stronger and have better I.Q. It also raises the self-confidence and relationship between the child and mother. Breast feeding is that what makes a mother sacred above everyone in the world.

Sugar-less sweets, sweetening life!

Sweeteners are the essential part of food and drinks. It is unimaginable to think of a sugar free world. Sweeteners not only increase the taste of food they are used as preservatives to keep the freshness of food and acts as base for the fermentation for breads. They are essential for making cakes, ice creams and carbonated beverages. But the caloric level of sweeteners is high and excessive use results in health related problems like weight gain and diabetes mellitus.

Artificial sweeteners are an alternative for such nutritive (caloric) sweeteners. Artificial sweeteners are free of calories and are many times sweeter than sugar. The problem with nutritive sweetener is that it contains 4 calories per gram. People using nutritive sugar in large quantities get these calories which are converted to fat deposits resulting in increased body weight. The nutritive sweeteners can come into your body from corn sweeteners, confectionery sugar, dextrose, invert sugar, natural sweetener or sugar, turbinado sugar, sucrose, glucose, fructose, lactose, maltose, mannitol, maple sugar, molasses, honey and sorbitol.

Artificial sweeteners can be made from chemicals or directly from sugar molecules. They can provide the sweetness of nutritive sugar without adding any extra calorie to the body. This helps to maintain the body weight without any need to avoid sweetness from your life. They will not raise the sugar level in the body and people with diabetes can use them without any fear. Aspartame, Saccharine, Cyclamates, Acesulfame K and Sucralose are low calorie sweeteners and most of them are many times sweeter than sugar.

All artificial sweeteners except aspartame are stable to heat and can be used for cooking and baking. There were certain concerns on artificial sweeteners that they are harmful to health and are carcinogenic. But latest studies prove that they don’t produce any harmful effects in the human body. Lead acetate was used as an artificial sugar in the past but it can cause lead poisoning and is no more used. Artificial sweeteners cannot be consumed like sugar; it can be used only as a food additive. Only very small quantity is required to substitute large quantities of sugar. Sometimes artificial sweeteners generate an unpleasant taste after eating.

Food and Drug Administration have set a limit called “acceptable daily intake” (ADI) for all artificial sweeteners to avoid its overuse. The maximum amount of artificial sweetener that is safe to consume everyday is:

1. Aspartame – 50 mg per kg of body weight

2. Saccharin – 5 mg per kg of body weight

3. Acesulfame K – 15 mg per kg of body weight

4. Sucralose – 5 mg per kg of body weight

5. Neotame – 18 mg per day

Barley Water

Barley is a good source of carbohydrate (69.4%), protein (11.5%), fiber (3.9%), thiamine, niacin, iron, pantothenic acid and pyridoxine; a fair source of riboflavin and a poor source of calcium. It is also very rich in starch. The greatest use of barley is for the preparation of malt, which converts starch into sugar, and is used in brewing (for making beer) and in the preparation of malt extract for incorporation in infant and invalid foods. Barley is an excellent food for anemic and nervous disorders because of its richness in iron and phosphoric acid. For diuretic effects, milk diluted with barley water is a common remedy. Barley is an excellent body builder, valuable in cases of underweight, stomach ulcers, diarrhea, and good for teeth, nails, hair as well as for sores in the mouth. It is also useful in fevers because of its soothing properties and is a recognized drink for the sick. Barley water with lemon juice and honey is a refreshing summer drink and a diuretic.

Pearl barley is a milled product from which the germ and most of the bran have been removed. It is consumed as an invalid food low in B vitamins and is mostly used for preparation of soups and infant feeding.

A dash of lime

Lime has several health benefits. Here’s how a dash of lime can help you in your daily health.

• Digestion: Lime has an irresistible scent which waters the mouth and thus aids primary digestion (the digestive saliva floods your mouth even before you taste it). Then the acids in it do the rest.
  

• Constipation: Primarily, the ample of acids present in lime helps clear the excretory system by washing and cleaning off the tracks, just like some acids are used to clean floor and toilets! Then the roughage in it is also helpful in easing constipation. But it is mainly due to high acids. An overdose of lime juice with salt also acts as an excellent purgative without any side effects, thereby giving relief in constipation.
  

• Peptic Ulcer: In addition to vitamin C, lime contains special compounds called Flavonoids (Limonoids such as Limonin Glucoside) which have anti oxidant, anti carcinogenic, anti biotic and detoxifying properties which help healing of peptic and oral ulcers.
  

• Respiratory disorders: The oil, containing Flavonoids and certain oils, extracted from lime is extensively used in anti congestive medicines such as balms, vaporizers, inhalers, etc due to presence of Kaempferol.
  

Want your hair to look at its best?

If you want your hair to look its best, you got to feed your body the vitamins and minerals that your hair needs to be strong and healthy. What the nutrients do is, literally, strike the roots. A luxuriant mop of hair can grow only if the roots are properly nourished.

For our hair to really be our crowning glory, we need to pamper it, care for it, and feed it properly. Here’s how…..

• Proteins help in strengthening our hair. Protein rich diet in your meals can help you make your hair stronger and prevent frequent breaking.

• Vitamin C ensures the health of capillaries supplying blood to hair follicles.

• Vitamin E promotes hair growth and maintains overall healthy hair and mineral zinc helps to reduce or even prevent hair loss.

• Among the vitamins, the group of vitamin B-complex does wonders in giving the hair gloss, color and thickness, all of which are so essential to the appearance of our hair.

Fortifying the surface

Scientifically speaking, ageing could be explained as a decline in an individual’s ability to respond and defend itself against the various internal and external factors that cause ageing like stress, environmental damage or internal disorders. We are all aware that with age our body’s defense mechanisms slow down. So we easily fall prey to various infections. This is where our body immunity comes into play.

The body’s first line of defense is the skin. Anything that enters the body has to pass through your skin. So by improving the skin’s immunity, the body is better protected against diseases, while also reducing the visible signs of ageing. Though we have not been able to reverse this natural clock of ageing, it now seems possible with the newer advances in biotechnology. Young skin readily regenerates collagen, elastin and glycosaminoglycans.

In ageing skin, the quantity of active fibroblasts is greatly reduced which means that synthesis of collagen and elastin decreases. By utilizing the benefits of this newer technology, we can stimulate cells to increase the rate of skin cell regeneration and restores skin’s ability to regenerate fast.

What are probiotics?

Probiotics means ‘pro-life’. The digestive tract is home to over 400 species of microorganisms. Some are ‘good bugs’ and some are ‘bad bugs’ or unhealthy bacteria. Probiotics are the ‘good bugs’. Two of the most common strains are lactobacilli and bifid bacteria. It is believed that if a positive balance of good bacteria is maintained, the bad bacteria are less able to cause disease and irritation.

Here are some health benefits to taking probiotics:

• Inhibit growth of ‘bad bugs’, or bacteria that cause disease.

• Synthesize vitamins, primarily B vitamins.

• Increase availability of nutrients.

• Decrease lactose intolerance.

• Decrease symptoms of GERD (gastro-esophageal reflux disease)

• Decrease prevalence of allergies.

• Boosts the immune response. Foods which are probiotic include some varieties of soft cheeses, curds, yoghurt and pickles.

The art of sleeping

Sleeping disorders are very harmful and affects the mental, physical and emotional stability of the human body. Sleep is most essential for the body because it is the only time when all part of the body gets complete rest and relaxation. Any disorder in sleep affects all the part of the body making a person completely unsettled and drained. Almost all people might have faced difficulties in sleeping at some stages of their life. Sleeping problem requires medical attention and is curable.

Getting a Good Night’s Sleep

Sleeping disorders can affect your health badly even if you are eating and exercising properly. Lack of sleep will let you physically and mentally deprived of rest. Your organs no longer can work in a coordinated manner. This in turn affects your concentration and alertness. Sleeping disorders can also increase risk for diabetes, cause obesity and affect the functioning of immune system. There are many methods you can follow to get a good night sleep:

* Avoid caffeine contained foods and drinks before sleeping.

* Have a time schedule for sleeping and wakening.

* Do not strain physically before going to sleep.

* Wear loose and comfortable night wears for sleeping.

* A nominal temperature in the room is good for a nice sleep.

* Avoid watching television, and listening to stimulating music before going to bed.

* Practice meditation or relaxation techniques.

If you are experiencing sleeping disorders even after trying, do not hesitate to seek the advice of an experienced doctor.

Chomping on cherries: A real mind-bender

When your mind is in need of honing, give your brain a bowl of cherries. This yummy fruit is chock-full of anthocyanins, potent compounds that may guard against brain-cell death, so you’ll stay sharp.

Neuron Armor

Cherry phenolics, particularly anthocyanins, appear to protect brain cells from neurodamaging oxidative stress – the kind seen in Alzheimer’s disease. Sour cherries may be particularly protective; it’s thought that they may have higher anthocyanins amounts than the sweet kind. But concentrations vary widely among different varieties.

All in your head

No matter what your age, you can do plenty to keep your mind at peak performance. Start with these tips:

• Give your synapses a good workout. Start with puzzles and games.

• Test your brainpower: Any quiz that tests your skills at lateral thinking, association, wordplay, and logic skills will help.

• Feed your mind. Check out the must-have brain foods – from fish to nuts.

• Assess your risk. This can give you some insight into your risk of Alzheimer’s.

The cholesterol myth - It’s all in your mind!

People all over the world are afraid of the word cholesterol thinking it is responsible for all cardiac problems. It is a truth that cardiac problems are a major reason for death all over the world. There are several myths associated with heart and cholesterol.

Myth 1: All cholesterol in my body is bad!

Cholesterols are of two types HDL, the good cholesterol and LDL, the bad cholesterol. Cholesterol is produced by liver in our body. Cholesterol is required in our body for the production of bile salts, hormones and vitamin D. When the LDL cholesterol level in our body increases it has the tendency to stick on the artery walls. This may obstruct the flow of blood leading to heart attack.

Excess of HDL production does not harm the body. The unutilized HDL in the body is transferred to liver and removed from the body through excretion. HDL also has the capability of removing some LDL deposits in the arteries. So an increase in the level of HDL in the blood can reduce the chance of heart problems.

LDL level in the blood can be reduced by monounsaturated fats and polyunsaturated fats found in nuts and fishes. Soluble fiber found in fruits, oats, barley and legumes also have the ability to decrease LDL level. Since LDL cholesterol level can be fatal you should frequently check it. And if it cannot be controlled naturally you should immediately consult a doctor for advice. Because, increase in cholesterol level depends on many factors like family background, age, gender, eating habits, exercise, body weight, size and diabetes conditions.

Myth 2: Seafood is high in cholesterol, so stop eating seafood!

Most of the people consider that seafood may increase the cholesterol level in your body. Actually seafood like fish is a source of good cholesterol (HDL), and is capable of reducing the risk of heart problems. Saturated fats and trans-fatty acids are responsible for increasing cholesterol levels. These substances are found in prepackaged foods or snacks, deep fried foods and foods prepared from partially hydrogenated oil.

Myth 3: Avoid potatoes as they are fattening!

Potatoes are wrongly though of as being fattening. Actually, besides being high in fibre, potatoes are rich in many vitamins, minerals and complex carbohydrates. They should be baked or boiled to make a nutritious and filling meal. It is only when they are fried however (as in the case of French fries) that the calorie content goes up substantially upto as much as three times.

Did you know?

• You can trim the fat from stir-frying--by frying in juice rather than oil? Some tasty options are apple, pineapple or orange juice, and pear or apricot nectar. Since the juice evaporates as the foods are cooking, you need to keep adding more. But the fat content of juice is negligible, and you're saving 13.5 grams of fat for every tablespoon of oil you forgo.
• First digestion takes place in mouth. Exact biting and chewing and mixing consuming food with saliva in further consequence allows more précised and faster digestion by digestive juices, thanks this food "entering" stomach faster "leaves" it.
• Green tea purifies blood, strengthens teeth, and possesses bactericidal properties, acts against calculi in liver, kidneys and bladder, decreases blood pressure, decreases bad cholesterol level.
• Watermelons are 97% water, lettuce 97%, tomatoes 95%, and carrots 90%, and bread 30%.
• Intervertebral discs consist largely of water (at birth, discs are about eighty percent water, although this usually declines with age). Therefore, keeping the body well hydrated by drinking water regularly is important to nourish the spinal discs and help keep them healthy.
• The more fat in your body the less percentage of water it contains. Woman's body consists of about 60% and man's one of about 65% of water because naturally woman's body contains more fat.
• Before you snuggle into bed at night, apply some lip cream. The rich creamy texture is sure to get your lips all soft and supple by next morning.

 

Strong bones and sound body structures

Much as the strength of a building depends on a sound structure, our bodies too need a strong frame in order to be healthy. After all our body consists of 206 bones making it a sound system! Hence, it is so necessary that we take care of our bone health by eating right, if we are to remain youthful and active throughout our life. Elderly people need to be very cautious as they are highly prone to fractures as bones get brittle with age. Women need to take care of sufficient amount of calcium being available in the body to avoid osteoporosis.

• Proteins are needed for maintaining bone strength and for repairing damaged tissues. However, compared to young children, protein needs fall as we get older because it becomes hard to digest the proteins.
• A calcium-rich diet is the most important part of any regimen for the care of bones. Calcium is also essential for the teeth, and helps to keep them intact so that we can not only eat well, but also give those winning smiles that proclaim our youthfulness.
• Helping the body to absorb the calcium is vitamin D, which also assists in maintaining adequate levels of this mineral in the blood. So we need plenty of vitamin D too.
• Also, helping the absorption of calcium is vitamin C, which, additionally, strengthens both bones and muscle. Because of its immunity-boosting properties, vitamin C helps in the healing of broken bones too.

Sparkling eyes and Bright vision

Bright sparkling eyes with a clear vision say so much for our youthful looks, besides being a big asset in leading an active life. Vision health benefits from good nutrition combined with regular exercise regime and in particular with eye exercises.

• Topping the list of necessary nutrients is vitamin A. A sure way of getting an adequate supply of this vitamin is by consuming enough fruits and vegetables containing beta-carotene, which gets converted into retinal, a form of vitamin A. A combination of retinal and a protein called opsin produces rhodopsin, a major pigment in the retina of the eye that contributes to good vision.

• To help vitamin A in its functions and also to keep the eye muscles working at their best, you need a good amount of proteins.

• Though vision is created when light enters your eyes, this same light produces some chemicals that could damage the eye. What protects our eyes from such damages is vitamin C.

• B-complex vitamins keep the skin around the eyes smooth and supple, so that there are no give-away signs of ageing, like crows feet.

• Vitamin E helps form new blood vessels and cuts down the risk of suffering from eye disorders.

• Among the minerals, iron plays an important role in the circulation of blood into the eye tissues. Zinc protects they eyes from infections.

• Selenium, an antioxidant, prevents the eye tissues from getting damaged.

That’s surely a lot of nutrients that our eyes need! Of course you don’t have to worry about where you will get all these nutrients if you just follow a balanced diet providing all the rich nutrients in correct proportions.

Feel-good fruit - KIWI

The small, fuzzy kiwifruit may pack a big punch when it comes to heart health. Eating kiwifruit everyday may help lower triglyceride levels. Reducing triglyceride levels and other blood fats helps to guard against the build-up of dangerous arterial plaques. The vitamin C, vitamin E, and polyphenol content of kiwifruit are the reason for its heart benefits.

A diet high in fruits and vegetables provides you with an array of anti-oxidants that can help your body combat cancer, heart disease, diabetes, and needless ageing. A new study reveals that kiwifruit – a small green fruit encased in a brown fuzzy skin – may help protect your blood vessels by lowering triglyceride levels and reducing platelet clumping. Platelets are blood components that assist with blood clotting. However, platelets those are too sticky aid in the formation of dangerous arterial plaques, which promotes cardiovascular disease.

Engaging in 30 minutes of physical activity every day, reducing stress, and limiting your intake of saturate and trans fats are other great ways to balance your blood fats and help maintain your arterial health.