Candy Your Body:Surprising effects of added sugar

Your body on sweets: The alarming impact of added sugars 

Image by congerdesign from Pixabay 

Candy Your Body:Surprising effects of added sugar

Candy Your Body:Surprising effects of added sugar 

We know that sugar isn't necessarily harmful, but we've taken a closer look at what  happens when your body consumes too much sugar.

There are many types of sugar, and consuming 

them can have serious consequences. 

Yes, your body uses glucose (a type of 

sugar) for energy, but the problem begins when they are instead stored in your liver, 

pancreas, muscle, and fat cells. can cause insulin spikes that can lead to high 

blood pressure, diabetes, heart disease, cancer, and even weight gain. We've 

listed the top foods with the most added sugars, so consider reducing your intake.  

1. Soda Sodas contain sweeteners such as corn syrup and cane sugar. Two 12-

ounce cans of regular soda contain about 25 grams of  sugar. Drinking two sodas 

a day brings your total daily intake to over 80 grams. 

2. milk Milk contains about 20 grams of sugar per cup. If you prefer low-fat milk, try almond milk or soy milk. 

There is no added sugar in these alternatives. 

3. Yogurt Yogurt contains only 1 

gram of sugar per cup. However, when buying Greek yogurt, don't add fruit 

toppings. Extra sugar may be added.

4. Fruit juice Fruit juices contain a lot of 

fructose, which is converted into fat by the liver. A 16 ounce glass of orange juice 

contains 15 grams of sugar. You can reduce this by drinking water with  orange 

juice.  

5. Bread Bread, known as a staple food,  is chock-full of carbohydrates. A 

slice of white bread contains 8 grams of sugar. Try making your own healthier 

version by substituting whole grains for white flour. 

6. sweets Chocolate bars are 

full of sugar. A candy bar contains 18 grams of sugar, and if you eat three a day, 

you'll have a total of 100 grams per day. 

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1. Sugar is a carbohydrate, and carbohydrates are the main 

building blocks of all cells in the human body.  Glucose is also the primary source 

of energy for our brain and nervous system and  helps regulate blood sugar levels.  

We eat too much refined sugar and most of the foods we eat today are processed 

with high fructose corn syrup (HFCS) as the first ingredient. HFCS is cheap and 

very beneficial, but it is very harmful because it has no nutritional value and 

contains only empty calories. Additionally, our bodies don't metabolize HFCS well, 

which causes  insulin levels to spike and trigger cravings for even more refined 

sugar

2. Refined sugar is the worst type of carbohydrate for your body. they cause spikes  Raises insulin levels and triggers even more sugar cravings. if you eat them they It is converted to fat in the liver and stored as triglycerides. is a triglyceride Dangerous fats that lead to heart disease and obesity. you can avoid these Problems with choosing natural sweeteners such as honey, maple syrup, and agave Nectar and coconut blossom sugar.These sweeteners are packed with vitamins, minerals, antioxidants and fiber. 

3. Processed foods are often high in refined sugar and  artificial additives and preservatives. Downsizing is the best solution  Switching to processed  and  whole foods.  

4. Artificial sweeteners are not only unhealthy, they are actually toxic to the body. Examples include aspartame, saccharin, cyclamate, sucralose and acesulfame K. Names of chemicals that end up in our food supply.  think of some I sometimes hear people complaining about "artificial flavors" in their food. Now, Flavors are really just man-made chemical compounds designed to make your flavor The food is delicious. Not only are they bad for your health,  they are also associated with Cancer and weight gain.

5. High fructose corn syrup isn't just bad for you, it's bad for your health Surroundings.

6. Your body doesn't need white powder. peel off white powder Its bran and germ leave only pure starchy carbohydrates. of means your body has to work overtime to break down  and produce starch blood sugar. In fact, studies show eating whole grains can help you lose weight Diabetes risk.

7. Fruits and vegetables are the best sources of nutrition. most fruits and vegetables Low in calories and rich in dietary fiber, it is ideal for storage.  your body with  vitamins, minerals,  nutrition.

8. Fatty fish, especially salmon and sardines, are nutritious. this fat Fish is rich in omega-3 fatty acids that help reduce inflammation  Improves cardiovascular function, lowers cholesterol, preserves vision health.

9. Whole grains are great additions to any diet, but when to choose among them If you eat brown rice or white rice,  the former! brown rice  twice  Contains nutrients like white rice plus  lignans, phytochemicals and phenols Link. Lignans are powerful antioxidants  shown to fight prostate cancer. Phenolic compounds are anti-inflammatory agents, It prevents the development of certain types of cancer.

10. Nuts and seeds are rich in protein, fiber and healthy fats. perfect snack. almonds, walnuts, pistachios, sunflower seeds, flaxseeds, pecans, Hazelnuts are a delicious way to get your recommended daily intake of nutswithout bloating.

11. Beans are incredibly filling, nutritious, and versatile. It is added to salads or used to make dips and spreads. kidney beans, blackbeans, pinto beans, cannellini beans, butter beans, chickpeas 

12. Red meat and poultry provide protein, iron, zinc, B vitamins,  Turkey breast is an ideal meat for those watching their sodium. Lean cuts of beef, pork, lamb and chicken are  great options.

13. Fatty fish like wild salmon, trout, tuna and halibut are high in heart-healthy fats. It keeps your ticker moving. 

14. Healthy fats like avocado, olive oil, and nut oil are essential for staying healthy. Provides healthy weight and radiance to skin and hair. rich in avocado Olive oil in monounsaturated fat, polyunsaturated fat, nut oil in omega 3 fatty acid. .  

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Do vegans need to take supplements?

Veganism, the practice of avoiding meat and animal products, has gained significant popularity in recent years. As more people embrace this lifestyle, questions arise about whether vegans need to take dietary supplements to meet their nutritional needs. While vegan diets can provide many essential nutrients, research suggests that some individuals may benefit from supplementation to ensure optimal health.

Image by Silvia from Pixabay 

The Importance of Nutritional Considerations for Vegans

It is a common misconception that vegans automatically obtain all the necessary vitamins and nutrients from whole foods. However, studies indicate that vegetarians, including vegans, may experience higher rates of certain chronic illnesses compared to non-vegetarians. These findings suggest that certain nutrients critical to overall health may be missing from vegan diets.

Micronutrients of Concern for Vegans

One of the primary concerns when it comes to vegan diets is the potential deficiency in certain B vitamins. B vitamins are micronutrients that play a crucial role in regulating our nervous system and muscle function. As these vitamins are predominantly present in animal-based products, vegans often rely heavily on multivitamins and vitamin supplements to ensure an adequate intake.

The Role of Vitamin B12

Vitamin B12 is a nutrient that vegans are particularly at risk of lacking in their diets. This vitamin is primarily found in animal products such as meat, fish, eggs, and dairy. As a result, individuals following a vegan diet must find alternative sources to meet their B12 needs.

While some plant-based foods, such as nutritional yeast or fortified products, may contain traces of vitamin B12, they may not provide enough for optimal daily intake. Consequently, many experts recommend that vegans take a daily supplement containing at least 10 mg of B12 to prevent deficiencies and support overall health.

The Importance of Folic Acid

Folic acid, another crucial B vitamin, is essential for various bodily functions, including DNA synthesis and cell division. Vegan diets can sometimes fall short in providing adequate amounts of folic acid, as it is commonly found in animal-based products like liver and eggs.

To ensure sufficient folic acid intake, vegans are encouraged to include folate-rich foods in their diets, such as leafy green vegetables, legumes, and fortified cereals. However, since plant-based sources may not always be enough, some experts recommend a daily supplement containing 100 mcg of folic acid for those strictly adhering to a vegan lifestyle.

Considerations for a Well-Rounded Vegan Diet

While supplementation can help address potential nutrient deficiencies in vegan diets, it is important to remember that dietary choices should be well-rounded and diverse. In addition to taking supplements, vegans should focus on incorporating a variety of nutrient-dense plant foods into their daily meals.

Emphasizing Whole Foods

Whole foods, such as fruits, vegetables, whole grains, legumes, nuts, and seeds, form the foundation of a healthy vegan diet. These foods provide an array of essential vitamins, minerals, and antioxidants that promote overall well-being.

Exploring Plant-Based Protein Sources

Protein is an essential macronutrient that can often be associated with animal products. However, plant-based protein sources, including tofu, tempeh, lentils, quinoa, and edamame, offer excellent alternatives for vegans. By incorporating a variety of plant-based proteins into their diets, vegans can ensure adequate intake of essential amino acids.

Diversifying Omega-3 Fatty Acids

Omega-3 fatty acids, typically found in fish and fish oil, are important for heart health and brain function. While vegan sources of omega-3s, such as flaxseeds, chia seeds, and walnuts, can be beneficial, supplementing with algae-based omega-3 supplements may also be considered to meet recommended intake levels.

In Conclusion

While vegan diets can certainly provide a wealth of nutrients, it is crucial to acknowledge and address potential deficiencies by considering appropriate supplementation. Vitamin B12 and folic acid are two essential nutrients that vegans may need to focus on due to their limited availability in plant-based foods. By incorporating supplements into a well-rounded vegan diet that emphasizes whole foods, varied protein sources, and omega-3 fatty acids, individuals can support their overall health and well-being while enjoying the benefits of a compassionate lifestyle.

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#suppliments

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#Diet

 

 

How to get started with healthy meal prep - sureshprabhakaran

 1. Cleanse your body

 Many people think a good detox means drinking lots of water, eating fiber-rich foods, and avoiding sugar and caffeine. That’s true! But there’s more to cleansing than just what you eat and drink. You should give yourself a thorough self-cleansing once or twice a year to ensure you’re at peak performance. Here’s how to do it.

 2. Hydrate

 Drink water! Water is essential for keeping your organs functioning properly, flushing toxins out of your system, and helping maintain proper blood pressure. Staying hydrated will make sure your entire body is working optimally - especially your brain, which relies on adequate amounts of fluid for optimal function.

 3. Exercise

 Exercise helps boost your immune system, burns calories, builds muscle, gets rid of mental clutter, and releases endorphins, which improve your mood. Research shows that regular exercise lowers cortisol levels and increases serotonin, which makes you feel happier.

 4. Breathe deeply

 Breathing exercises help oxygenate your bloodstream, reduce anxiety, and lower cortisol levels. Try deep breathing techniques like yogi breathing, slow breaths, and belly breathing. These may seem intimidating, but they help you control stressful situations and keep your mind calm.

 5. Meditate

 Meditation boosts endorphin production, decreases cortisol levels, and calms the nervous system. Mindfulness meditation has been shown to relieve depression, anxiety, migraines, heart palpitations, panic attacks, and insomnia. Find a guided meditation app or book online, then download a “mood tracker” onto your phone to count your thoughts throughout the day. If you want some extra guidance, try signing up for a class near you.

 6. Get enough sleep

 Sleep is incredibly important to maintaining your health. A lack of quality sleep can lead to weight gain, fatigue, depression, and obesity risk. Aim for between seven and nine hours per night.

 7. Connect

 Connectivity is the cornerstone of a healthy lifestyle. Keep your social media usage to a minimum and instead focus on building real relationships with friends and family. Social interaction reduces stress and improves well-being.

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you are what you eat around 30 percent women are not getting enough nutrients - sureshprabakaran

Introduction:

 

                                                                (Photo : pixabay)

While we’re well-acquainted with the adage “you are what you eat” and understand the need to eat healthily – much less fried food, less sugar, more greens and culmination – we’re still no longer getting enough nutrients from our every day weight-reduction plan.

 

In fact, around 30 consistent with cent of all women are deficient in as a minimum one vital vitamin or mineral, stated by Bibi Chia, predominant dietitian at Raffles Diabetes and Endocrine Centre.

 And for plenty girls, the threat of dietary deficiencies increases with age.

It doesn’t assist that we problem our bodies to a slew of different diets – keto, low-carb, no-carb, vegan – which every so often makes it tougher to get the full suite of nutrients we need to hold us in appropriate health.

 

When determining your nutrient needs, don’t observe your age. Instead, the professionals say you must observe what lifestyles stage you’re in: Puberty, pregnancy, breastfeeding or post-menopausal.

 

If you’re pregnant or breastfeeding, you would need extra of certain styles of nutrients, which includes protein, calcium, iron and folic acid, to support your health and the child’s development, said Chia.

 

In the US, women aged 9 to 18 years are endorsed to growth their calcium and vitamin D intake “to construct robust bones and help save you osteoporosis later in existence”.

Their consumption of iron is also higher, at 18mg-19mg in comparison to 6mg-12mg for boys, she introduced.

Eight NUTRIENTS WOMEN ARE NOT CONSUMING ENOUGH OF

 

Wondering why you’re anaemic, suffer from hair loss, enjoy leg cramps, or frequently experience fatigued and torpid?

 

Those can be signs that you aren’t getting sufficient of precise vitamins, stated Jaclyn Reutens, dietitian and founding father of Aptima Nutrition & Sports Consultants. The correct news: “These could all be related to your weight-reduction plan and can be an clean restore,” she said.

 

Not relatively, iron deficiency (and its ensuing anaemia) is one of the maximum common dietary deficiencies in girls due to menstruation. Chia delivered that women lose an average of 30ml to 40ml of blood from their periods.

But iron is just one in all eight critical nutrients that women want. Here’s what Chia and Reutens suggest we need to be eating frequently as part of our food regimen.

 

1. CALCIUM

Why it’s crucial: Calcium isn't simplest needed for bone fitness, it’s additionally vital to assist our coronary heart, muscle mass and worried gadget feature nicely.

 

Deficiency signs: 

Muscle cramps, weakness, numbness or tingling within the arms and/or an atypical heart rate. However, calcium deficiency is rare. “Calcium degrees are tightly regulated through our kidneys. Your blood calcium stages are typically inside the ordinary variety however your bones can get depleted resulting in osteopenia (loss of bone mineral density) and osteoporosis,” Reutens defined. 

A cup of spinach contains 245mg of calcium, which is set a third of a woman’s day by day requirement. 

                                        (Photo: Pixabay /Image by Konstantin Kolosov)

How tons you want each day: 800mg for adult women, 1,000mg for women above 51 years, 1,000mg-1,200mg for pregnant or breastfeeding mums.

 

Foods rich in it: 

Milk, cheese, yogurt, as well as dark green leafy greens, beans and sardines. A 200ml cup of milk consists of 280mg of calcium, a cup of spinach has 245mg and 45g of cheese consists of among 115mg and 150mg.

 

Too lots of a very good factor: It can result in kidney stones, abnormal heartbeat, muscle cramps and twitches.

2. FOLATE (ALSO KNOWN AS VITAMIN B9 OR FOLIC ACID)

 

Yves from Pixabay

Why it’s vital: For pink blood cell formation in order that our bodies feature well. It’s additionally essential for pregnant women, especially all through the early ranges of pregnancy whilst it facilitates with the foetus’ brain and backbone formation.

 

Deficiency signs: 

Tiredness, weak spot, shortness of breath, faded skin, hair loss and megaloblastic anaemia (a circumstance where the bone marrow merchandise massive, abnormally structured, immature pink blood cells). In pregnant girls, it can also bring about neural tube defects within the foetus.

How tons you need each day: 400mcg for grownup ladies, 500mcg-600mcg for pregnant and breastfeeding mums.

 

Foods wealthy in it: 

Wholegrain bread, beans, peas, lentils, asparagus, eggs, leafy veggies, Brussels sprouts, broccoli and nuts. Half a cup of asparagus contains 134mcg of folate, one slice of wholewheat bread will come up with 26mcg, and 1 massive egg incorporates 22mcg.

 

Too a whole lot of an awesome aspect: According to Chia, over-ingesting folate can masks a diet B12 deficiency as both are worried in making red blood cells. This may be risky as a prolonged nutrition B12 deficiency can result in “a sluggish however irreversible damage to the mind and frightened gadget”.

 

3. IODINE

 

Why it’s essential: Helps the body make thyroid hormones, thyroxine and triiodothyronine, which modify metabolism. It additionally aids in bone and mind improvement in the foetus and in young kids.

 

Deficiency symptoms: 

Fatigue, lethargy, weight benefit, constipation, dry skin and hair, and sensitivity to the cold.

 

 

Fatigue and lethargy can be symptoms of iodine deficiency in women. 

How an awful lot you want each day: 150mcg for adult girls, 220mcg-290mcg for pregnant and breastfeeding mums.

 

Foods rich in it: 

Fish and shellfish which includes mackerel, oysters, mussels, squid and prawn, as well as milk, cheese, yogurt and eggs. Six oysters incorporate 140mcg of iodine, 100g of fish carries 50mcg, and 300ml of milk has 57mcg.

 

Too tons of an awesome thing: 

It can motive hyperthyroidism, which can bring about extended metabolism that promotes weight loss, speedy or irregular heartbeat, hand tremors, irritability, fatigue and sweatiness.

 

4. IRON

 

Why it’s crucial: It’s vital for transporting oxygen to all the tissues and organs in our frame.

 

Deficiency symptoms: 

Fatigue, weak spot, pale skin, sensitivity to the bloodless, shortness of breath, hair loss and brittle nails.

 

 

While iron is an vital nutrient for women, eating too much may additionally result in dissatisfied stomach, nausea and constipation. 

How a lot you need each day: 

18mg for adult women, 8mg for girls above 60 years and 27mg for pregnant mums.

 

Foods rich in it: 

Red meat like pork and pork, shellfish, beans, spinach and chickpeas. A 100g serving of red meat consists of 3.1mg of iron, 100g of spinach has 3.6mg and 100g of chickpeas carries 2.9mg.

 

Too a great deal of a good issue:

 It can result in constipation, disappointed belly, nausea, vomiting and abdominal ache.

 

5. VITAMIN A

 

Why it’s crucial: 

Essential for healthful vision, immune function to guard in opposition to illness, and for replica.

 

Deficiency signs: 

Mild deficiency may also motive fatigue, susceptibility to infections, and infertility, at the same time as a greater severe deficiency can result in night blindness, xerophthalmia (a extreme dryness of the eye that if left untreated can result in blindness), dry skin or hair, and abnormal patches at the whites of the eyes.

 

 

Love watermelons and watermelon juice? It’s a great supply of vitamin A too. (Photo: Adina Voicu from Pixabay )

How a whole lot you need day by day: 750mcg for adult girls.

 

Foods rich in it: 

Poultry, eggs, mackerel, fruits like mango, papaya and watermelon, in addition to greens which include tomatoes, red capsicum and carrots, and cornflakes. A 100g serving of chook includes 50mcg of vitamin A, 100g of duck will give you 69mcg, 100g of cornflakes has 812mcg, at the same time as 100g of pink capsicum includes a whopping 1,510mcg.

 

Too a whole lot of a very good thing: 

It can result in imaginative and prescient changes including blurry sight, bone pain, nausea, vomiting, dry pores and skin and sensitivity to vivid light like daylight.

 

6. VITAMIN B12

 

Why it’s crucial: 

Helps with brain characteristic, nerve tissue health, manufacturing of purple blood cells and strength degrees – it’s been linked to serotonin manufacturing (the chemical messenger that maintains us feeling satisfied).

 

Deficiency signs and symptoms: 

Fatigue, weak spot, nerve harm, megaloblastic anaemia, melancholy, memory loss and dementia.

 

How a great deal you want day by day: 2.4mcg for adult women and a pair of.6mcg-2.8mcg for pregnant and breastfeeding mums.

 

Foods rich in it: 

Beef, tuna, fortified dietary yeast, sardines and cheese. A 100g serving of red meat carries 5.9mcg of vitamin B12, 100g of tuna has 10.9mcg, and 100g of cheese carries 1mcg-3mcg.

 

Too a great deal of an amazing aspect While it’s uncommon to have critical facet consequences from consuming an excessive amount of, it can still cause breakouts, rosacea, headaches, nausea, vomiting and diarrhoea.

 

RELATED:

 

Singaporeans’ ingesting habits defined: We’re exceptional with expired meals and ignore nutrients labels

7. VITAMIN D

 

Why it’s vital: 

Enhances the absorption of calcium to maximize bone health, at the same time as additionally assisting immune fitness.

 

Deficiency signs: 

Bone loss resulting in bone and returned pain, despair, anxiety, regularly falling unwell, fatigue, tiredness and impaired wound recuperation. Prolonged deficiency can also lead to rickets, a circumstance in infants and youngsters that effects in gentle bones and skeletal deformities, and osteomalacia (vulnerable and softened bones).

 

 

Oily fish including salmon and tuna are correct sources of vitamin D. (Photo: iStock/Thiago Santos)

How plenty you need every day: 

2.5mcg for grownup women, and 10mcg for pregnant and breastfeeding mums.

 

Foods rich in it: 

Egg yolks, oily fish like salmon and tuna, and fortified milk (milk that includes delivered vitamins and minerals that aren’t obviously gift). A 100g serving of salmon incorporates 13mcg of diet D, 1 egg yolk has 1mcg and 250ml of milk has approximately 2.9mcg-three.1mcg.

 

Too lots of a very good component: 

It can result in anorexia, weight loss, abnormal heartbeat and hardening of the blood vessels and tissues due to increased blood ranges of calcium, that could potentially result in heart and kidney harm.

 

8. ZINC

 

Why it’s crucial: 

Boosts immune health, metabolic function and reduces irritation.

 

Deficiency signs and symptoms: 

Delayed wound recuperation, hair loss, bad appetite, decreased experience of scent and flavor, decreased immunity and depressed mood.

 

 

Hair loss can be a signal of zinc deficiency – get more of the mineral by ingesting pork, chicken, oysters, nuts and seeds, and fortified breakfast cereals.

         (Photo: Pixabay/Phimchanok Srisuriyamart )

How an awful lot you need daily: 8mg for adult women, 10mg-12mg for pregnant and breastfeeding mums.

 

Foods rich in it: 

Red meat, chicken, oysters, nuts, seeds and fortified breakfast cereals (which incorporate greater vitamins and minerals that aren’t clearly present). A 100g serving of beef includes four.8mg of zinc, one oyster has 5mg, and 30g of pine nuts, cashews or almonds incorporates 1mg-2mg.

 

Too lots of an excellent thing: 

It can cause nausea, vomiting, poor appetite, belly pain or cramping, complications and diarrhoea.

 

DO WOMEN NEED TO SUPPLEMENT THEIR NUTRIENT INTAKE?
 

Supplements aren’t necessary in case you’re in precise fitness, stated Chia. However, if you’re susceptible to precise nutrient deficiencies, then you definately would advantage from along with supplements for your weight loss plan.

 

This can consist of those who have specific nutritional necessities, like vegetarians and vegans. According to Chia, this institution is probably prone to zinc deficiency as their food intake would be restrained to complete grains, which “have decrease bioavailability than from animal ingredients”.

 

Do take into account that dietary supplements can’t update whole ingredients. Said Reutens: “Plus, the absorption charge of the nutrients is better from foods.”

 

 

Supplements aren’t vital in case you’re in an awesome health; upload them for your weight-reduction plan best if you’re susceptible to precise nutrient deficiencies. 

So what supplements have to we don't forget? Here’s what Reutens recommends:

 

Zinc: 15mg-30mg day by day can also assist in case you’re experiencing hair loss and falling sick effortlessly.

Folic acid (or folate): If you’re attempting for a toddler or are to your first trimester of being pregnant; test with your health practitioner on how a whole lot you need.

Calcium: If you’re pregnant or breastfeeding, or in case you’re above fifty one years of age. “Since our Asian food regimen isn't massive on dairy, grownup ladies can recall taking a small dose of calcium complement of 500mg-600mg every day,” she said.

Vitamin D: 1,000IU or 25mcg an afternoon. A nutrient that has best lately been brought into spotlight as many people have been observed to be poor in it due to the pandemic.

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these exercise's slows down aging after 50 trainer - tips to live longer - sureshprabakaran

 In order to live longer, you need to exercise. And it's not just about getting fit - it's about maintaining muscle mass as your body ages. As we get older, our muscles start to lose their ability to generate force. This can lead to the loss of balance, coordination, and flexibility, which makes falling a real risk.

 If you want to avoid injuries later in life, then make sure that you keep your muscles strong and flexible by doing these simple exercises.

 The first exercise involves 

Image by NataliyaD from Pixabay 

standing on two legs and raising your arms above your head. Hold this position for 10 seconds. Repeat this four times at different intervals throughout the day.

 The second exercise involves 

Image by Victoria_rt from Pixabay 

bending over and touching your toes in front of you. Hold this position for 30 seconds. Repeat this five times at different intervals throughout your day.

 For the third exercise, 

stand back to back with another person and hold hands. Then slowly walk forward and backwards, keeping both feet in contact with each other. Repeat this three times at different intervals throughout each hour.

 And finally, 

Image by Gesina from Pixabay 

perform the squatting leg raise. Stand with your right foot forward and left knee bent 90 degrees. Bend slightly forward and place your hands on your knees. Keeping your hips level and your spine straight, push your lower body backward until your thighs are parallel to the floor. Squeeze your buttocks tightly together and immediately return to the original position. Do this eight to 10 times per day.

 The combination of these exercises should help maintain muscle tone and bone density, thereby reducing injury risks. You may also find that they improve your mood and reduce depression levels.

 exercise healthy health workout

 AGING // EXERCISE // FITNESS // WORKOUTS

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 https://sureshprabhakaran.blogspot.com/2022/09/what-foods-are-high-in-iron-heres-some.html

 

 What foods are high in iron? Here's some healthy, iron-rich options to add to your diet.-sureshprabakaran

Image by MB35 from Pixabay 

1. Spinach

 Spinach is loaded with iron, just 1 cup of cooked spinach contains about 8% of our daily recommended intake of iron. You can get even more iron if you eat dark leafy greens, as they contain heme iron, which is much easier to absorb than non-heme iron. 

2. Broccoli

 Broccoli is loaded with vitamin C, A, K, fiber, folate, B vitamins, manganese, carotenoids and dietary fiber, especially when steamed rather than boiled. One small broccoli floret has over 30 percent of the Daily Value (DV) for vitamin C, along with almost twice the DV for Vitamin A. Boiling destroys many other nutrients; steaming retains more of the vitamins and phytochemicals.

 3. Tomatoes

 Tomatoes are rich in lycopene, a powerful antioxidant that may protect cells from damage caused by free radicals. According to researchers at Harvard Medical School’s Center for Health and Global Environment, men who have diets rich in tomatoes have half the risk of prostate cancer compared to those whose diets do not provide enough tomatoes. Tomatoes are low in calories and fat, and high in fiber, making them perfect superfood powerhouses.

 4. Beans

 Beans are full of protein, fiber, and complex carbs, making them one of the best vegetables. They help fill you up, while providing a steady stream of energy throughout the day. Black beans are great sources of antioxidants, fiber, folate and protein. Try adding black beans to salads, soups, sandwiches, dips and veggie burgers.

 5. Okra

 Okra is a low-calorie, low-fat food that provides plenty of vitamins, including A, B12, folic acid, and iron. One serving of okra has around 16 percent of the DV for vitamin A, 4 percent of the DV for thiamine, 12 percent of the DV for niacin, and 15 percent of the DV for iron.

 6. Asparagus

 Asparagus is loaded with phytonutrients, which makes it an excellent ‘food’ for the skin. Rich in lignans, these compounds act as antioxidants and fight off harmful free radicals in the body. Other good things about asparagus include its fiber, folic acid, copper, iron, phosphorous, potassium, protein, riboflavin, and zinc.

 7. Mushrooms

 Mushrooms are packed with immune-boosting polysaccharides and enzymes, which means they can help boost your immunity. And they’re loaded with vitamin D and selenium – two nutrients that safeguard against heart disease and cancer, respectively. In fact, people who regularly consume mushrooms tend to have less cancer than others.

Some other foods that are high rich options to add you diet:

• dried fruits, such as prunes, figs, and apricots.

• fortified breakfast cereals.

• lentils and beans.

• seafood, including oysters.

• chicken.

• lean red meat.

• liver.
• sureshprabakaran

• Which food is highly rich in iron?
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How Caffeine impacts on our skin - sureshprabakaran

 1. Caffeine is known to have a number of effects on our bodies including increased heart rate and blood pressure. Other side effects include anxiety, nervousness, insomnia, and headaches. 

Image by Pexels from Pixabay 

 2. Skin-Caffeine causes the body to secrete oil-based substances called sebum. Sebum serves as a barrier between the skin and its environment and helps protect us from pathogens, toxins, humidity, and water loss. Sebum is produced by the glands at the base of hair follicles and is secreted onto the surface of the epidermis. The production of sebum increases throughout puberty and peaks around age 25. 

 3. How does caffeine affect the skin? When applied topically, caffeine causes sebaceous glands to produce increased amounts of sebum. A number of studies show that caffeine increases the amount of sebum released compared to a control group.

 4. The chemical makeup of sebum includes waxes, triglycerides, free fatty acids, cholesterol esters, squalene, carboxylic acids, pheromones, lactic acid, glycerin, and steroids.

 5. These chemicals work together to create the protective layer of sebum that keeps the skin moisturized. In addition, they provide a natural antibiotic property that prevents pathogenic bacteria from entering the skin.

 6. However, excess sebum could lead to acne, clogged pores, and oily skin. If you notice any of these symptoms, consult a dermatologist.

 7. If you want to use caffeine as a topical treatment to increase sebum production, try using 0.8 percent cream instead of 1.0 percent. Cream contains less caffeine than lotion and should only be applied directly to the affected area.

 8. Do not apply caffeine containing products to broken or inflamed skin. Even though the product may be safe for normal skin, it could cause irritation if it comes in contact with damaged skin.

 9. Be careful about applying caffeine containing products to certain conditions. If you suffer from eczema, psoriasis, or rosacea, do not use caffeine containing products to treat those issues. Apply them to unaffected skin areas first before treating the problem areas.

 10. Make sure you are familiar with how caffeine affects you personally. If you have been suffering from an upset stomach, or an allergy to caffeine, talk to your doctor prior to starting a regimen of caffeine application.

 11. You might find that applying caffeine to your skin brings out some redness while increasing sebum production. Redness indicates inflammation, so make sure you aren't allergic to caffeine.

 12. If you do experience any sort of reaction after applying caffeine on your skin, discontinue use immediately. Contact a physician if the condition worsens.

 13. Use caution when using caffeine-containing products if you have ever had liver disease, kidney failure, cardiovascular disease, epilepsy, Parkinson's disease, sleep apnea, psychiatric disorders, diabetes, thyroid disease, asthma, allergies, migraines, cancer, depression, or anxiety. Consult a professional if you feel that caffeine is affecting your health negatively.

 14. Do not ingest caffeine. There are many harmful side effects associated with drinking caffeine, such as irregular heartbeat, hyperactivity, tremors, palpitations, agitation, nausea, decreased appetite, vomiting, fatigue, confusion, and seizures. These symptoms may occur even in small doses over a long period of time.

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TAGS: FOOD AND NUTRITION,HEALTHY DRINKS,SKIN CARE TIPS, 

7 Ways To Add Years and Years to Your Life

 1. Lifestyle choices

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Make lifestyle choices that promote optimal health and wellbeing. When we make positive changes our lives become easier and healthier.

2. Exercise

Do regular exercise at least three times per week. Regular physical activity reduces symptoms associated with depression, anxiety, fatigue, arthritis, high blood pressure and diabetes; promotes good sleep; boosts immunity and helps prevent chronic disease.

3. Sleep

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Get enough rest each night. Optimal sleep is six hours of sound and refreshing sleep. Lack of sleep causes poor decision-making skills, impaired concentration, and slow reaction time.

4. Nutrition

Eat a well-balanced diet rich in fruits, vegetables and whole grains. Include plenty of low-fat milk and dairy products. Choose lean meats and poultry, fish, nuts, and seeds. Limit intake of saturated fat and cholesterol.

5. Mind-body medicine

Take time for self-care activities such as relaxation, meditation, massage, yoga, breathing exercises, and prayer. Engage in activities that reduce stress and increase joy and purposefulness throughout life.

6. Medication

Adequate sleep and exercise help keep symptoms under control. If necessary, consider using prescription medications (e.g., antidepressants). There are many other natural approaches to promoting mental wellness that may have fewer side effects than medication. Try them first!

7. Relationships

Develop meaningful relationships with family, friends, coworkers, and neighbors. Enjoy social interaction and support. Get involved in community service projects. Volunteer for work that makes a difference.

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Cravings for Fatty Foods Traced to Gut-Brain Connection

 
Cravings for Fatty Foods Traced to Gut-Brain Connection

In the past few years, scientists have been exploring how our brains communicate with each other. They’ve uncovered some fascinating connections between the brain and gut microbiome. Now, researchers at UCLA are shedding light on how these two organs work together to cause us to crave fatty foods...and how they might make us more susceptible to obesity.

 

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 It turns out that the brain has its own neurotransmitter system called the endocannabinoid system (ECS), which is responsible for modulating dopamine release in certain regions of the brain. Dopamine regulates reward centers in the brain and creates cravings for addictive drugs. By altering the activity of specific neurons, the ECS influences whether we experience pleasure.

 Scientists have long known that the body releases cannabinoids – compounds similar to those found in marijuana – when we eat and drink, but it wasn't until recently that they learned about the role the ECS plays in appetite. In the last decade, studies have shown that the ECS affects food intake and promotes the release of hormones that encourage eating. Researchers are now studying how the brain and gut interact to regulate appetite and weight.

 The research team studied mice bred to have a mutation that makes them obese. When they were given access to high fat diets, their brains became addicted to the fats. And when scientists gave the mice a drug that blocked the ECS receptors, the mice stopped craving fat.

 So what do these findings mean for humans? We already know that people who suffer from depression often overeat to try and cope with symptoms of the disease. But this study suggests that people who struggle with obesity may feel compelled to eat because of the way their brains react to different types of food.

 Researchers theorize that if this connection between the brain and gut becomes stronger over time, the result could be a population of people who tend to gain weight easily and become overweight. So, if you find yourself constantly craving fatty foods, perhaps it's worth considering how your brain is being affected.

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#carvingforfood

#lifestyle

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