The most common dietary problem that every vegetarian comes across is protein deficiency. It was a widely acknowledged fact that animal products are the best protein sources. However, it is no longer so, and vegetarians everywhere can now rejoice!

Here are the 13 best sources of protein for vegetarians:

Green peas: Green peas are legumes, which are a very good protein source. They contain 7.9 grams of protein per serving.

Quinoa: Grains usually contain very little protein, but quinoa is unique. It contains 8 grams of protein per serving, and contains all nine important amino acids that your body needs for repair and growth.

Nuts and nut butter: Nuts are a good source of proteins and healthy fats. However, eat them with caution, as they do contain 160 calories per serving. Butter made from nuts like peanut butter and almond butter is also a good source of protein.

Beans: Beans are available in a variety of colours and shapes, but all of them have one thing in common that is the high level of protein.

Chickpeas: Chickpeas are also from the legume family, so they also contain high amounts of protein; 7.3 grams of protein in only half of a serving.

Tofu and tempeh: Tempeh and tofu are both soy products and they have the highest amount of vegetarian proteins, about 15-20 grams per serving.

Edamame or soybean: Edamame or soybean is excellent for snacking. They contain 8.4 grams of protein in just half a cup.

Leafy greens: Vegetables usually do not contain much protein, but eating green vegetables will significantly add to your protein consumption. For example, you can eat one cup of cooked broccoli as that contains 8.1 grams of protein.

Hemp: Blend hemp seeds in smoothies or baked goods to get your daily dose of protein. Hemp contains 10 grams of protein per tablespoon.

Chia seeds: Chia seeds contain 4.7 grams of protein per two tablespoons, making them excellent sources of protein.

Seitan: This is a meat substitute made from wheat gluten and it contains 36 grams of protein per serving (about half a cup).

Non-dairy milk: Milk made from soy (best non-dairy protein source), almond, rice and hemp are good dairy substitutes.

Unsweetened cocoa powder: This will surprise you, but bitter cocoa contains nearly 1 gram of protein per serving (1 tablespoon)! 
All the above-mentioned food items are the best source of proteins for vegetarians. So, enjoy them with no worry.

Know Excellent Sources Of Protein For Vegetarians!

Mouthwash has become an essential ingredient of one's oral hygiene kit. Though not a substitute for flossing or brushing, it offers additional oral protection. Due to a host of ingredients, such as alcohol,
Chlorhexidine, cetylpyridinium chloride, menthol, methyl salicylate, fluoride, antibacterial enzymes, hydrogen peroxide, essential oils, zinc chloride and other herbs and "natural" ingredients mouthwash has a number of benefits.

Alcohol is the basic ingredient in all of them. While fluoride protects against decay, chlorhexidine protects against gum diseases. Hydrogen peroxide produces a mild bleaching effect. Herbs and essential oils produce a freshening effect.

Benefits of using a mouthwash

1. Reduces formation of tartar and plaque.
2. Protects from oral problems like gingivitis and periodontal disease, especially if it contains cetylpyridinium or essential oils. Chlorhexidine is also effective in protecting plaque formation and gingivitis.
3. Kills bacteria in the mouth and prevents cavities or decay, especially if it contains fluoride.
4. Mouthwash, to some extent, covers up bad breath due to oral hygiene or oral disease and produces a fresher breath.
5. Certain mouthwashes containing cetylpyridinium chloride and zinc chloride produce a better breath freshening effect.
6. Helps manage dry mouth, especially if containing biotene.

Types of Mouthwash

1. Cosmetic
2. Therapeutic

The cosmetic one is usually for freshening up the breath and is not regulated by the FDA. The therapeutic ones contain active ingredients aimed at addressing one of the issues like plaque formation, bad breath, dry mouth, or decay. They kill bacteria, reduce plaque, fight gingivitis, and control decay. They are not a substitute for brushing or flossing but supplement these two very well. These are approved by FDA and are proven in terms of safety and efficacy. Rinses with zinc chloride are effective against bad breath, those with fluoride are useful in people who are cavity-prone, and chlorhexidine helps prevent gum disease.

Choosing a mouthwash: This depends on the oral health condition, and it is always advisable that the dentist prescribes the right rinse for you.

When and how to use mouthwash: When you are done with your brushing and flossing, rinse your mouth with a capful of the mouthwash liquid. Swish it around your mouth for about 30 seconds and spit it out. Avoid brushing, drinking water, or rinsing your mouth after using a mouthwash for about 15 to 20 minutes. This will give sufficient time for the active ingredients in the mouthwash (especially if it is a therapeutic one) to act in the mouth. Brushing after mouthwash removes all the effect of the rinse.

Mouthwash: All You Need to Know About it

Depression is spreading at a fast pace in modern India due to many reasons like poor diet, lifestyles, poor social support system and having too many unrealistic expectations from themselves and other people in their lives. It can affect the rich and the poor and any age group also. According to World Health Organisation, 1 in every 10 people suffer from depression. Due to the social stigma attached to it, most people remain undiagnosed and hence suffer from it silently. This is a huge waste of human potential and capability. Some common symptoms of Depression include:

Appetite loss or an increased hunger,
Insomnia or Oversleeping,
Pervading feelings of worthlessness, helplessness and hopelessness,
Anger and Irritability,
Intense physical, emotional and mental fatigue,
Self hatred for making mistakes and not coming up to the expectations of self or other people
Risky Behaviour like rash driving, addictions, dangerous sports,
Problems in Concentration, Memorising and Focussing
Unexplained aches and pains, stomach-aches, Back pain or Headaches
Sudden loss of Interest in Daily Activities, Hobbies. Work
Suicidal Thoughts or Attempts

Here are some basic tips to beat the blues.

Recognising and Conquering Self Criticising Inner Voice:
You would have heard this harsh voice which often reprimands you for making mistakes, or doing something silly or taking any risks. Often this voice would have said, "Its always your fault"," You are capable of nothing"," You are always making mistakes", "Only bad things have happened in my life", " My life is Over". These are called self destructive negative thoughts which can interfere and distract you from your daily activities and a general sense of confidence, power, wellbeing and balance. Depressed people often associate themselves with a negative image of self and of the world, which is very incapacitating and makes the person feel guilty, angry, worthless, hopeless and helpless. The trick is to combat this inner thinking process with evidence to disprove it and support the evidence with logical and rational reasoning and seeing the whole picture with its positives rather than focussing on the negative parts only. For eg.."Good things have also happened in my marriage"," I can learn from my mistakes and do things differently next time"," I have achieved many things in life so I am capable and intelligent"," Life is not over yet, there is hope because I am still alive". such statements are compassionate and help in restoring lost confidence, faith and hope which is vital to beat depression blues.

Be Active:
During depression, physical energy takes a beating as a person goes through an emotionally low phase. People who don't exercise regularly are more prone to depression as the body and mind lacks in blood circulation and "feel good" neuro chemicals called Endorphins. When you are feeling down in the dumps, exercising, yoga, gym, cycling, aerobics, dance can help in elevating the heart rate and thus increasing the blood circulation and elevating the moods. Cycling to work, using the stairs, walking just a little bit as a  daily small goal can be beneficial as energy levels can be very low in depression. Getting the sun on the back bone which carries many nerves is also important and helps in chemical synthesis in combating depression.

Be Social:
Man is a social animal by evolutionary process. We tend to feel better in harmonious social communities for our social and psychological wellbeing. Identify people who are well meaning and supportive of your condition. Don't withdraw from the society, thought hat may be the easiest and logical thing to do in depression. Meeting people with similar interests as yours, people who value you for who you are and some people who are funny and can make you laugh will be of immense importance for boosting your self esteem and self worth. See if some one can benefit from your care..caring for others is a huge booster of self worth and self esteem. Having a pet and caring for it can be another activity that you can look into. Watching comedy shows, movies, laughing at your own mistakes or other people mistakes can be a wonderful way to look at life more objectively. Don't take yourself and other people too seriously..everyone makes mistakes and nobody is perfect.


By no means is this list complete. Please look around and find more tips that can help in beating the blues. If Depression is caught in its early stages then its completely curable. Please don't self diagnose and take medications. Get it diagnosed with a psychiatrist or a psychologist. Cognitive Behaviour Therapy, Stress management, Marital Counselling, Meditations and relaxation techniques, Spirituality are very powerful in dealing with depression too.

3 ways to combat depression

One of the most severe illnesses included in the larger group of diseases, is known as inflammatory bowel disease (IBD). Crohn's disease is typically a long-lasting, chronic condition. The intestine or bowel, most commonly the colon and the lower part of the small intestine, are either marked by sores or get inflamed and ulcerated. It is a common occurrence in adolescents and in young adults. 

Types
Crohn's disease is subdivided into five types, each having its own set of symptoms:
1. Ileocolitis - The most common type, it affects the colon and the ileum and results in considerable weight loss as well as diarrhea and cramps.
2. Gastroduodenal Crohn's disease - People who suffer from this type of disease have their stomach and duodenum affected and many experience symptoms like nausea, loss of appetite and weight loss.
3. Crohn's Colitis - This involves only the stomach, and can cause joint pains, rectal bleeding, skin lesions and diarrheas. 
4. Ileitis - This type of Crohn's disease affects the ileum and the symptoms are identical to those of ileocolitis.
5. Jejunoileitis - In this type, the jejunum gets affected and general symptoms include the formation of fistulas, diarrhea, intensive back pain as well as areas of inflammation.

Causes
Although there are many theories about what causes Crohn's disease, none of them have been proven. However, there have been a few possible causes which have been identified. These include:
1. Immune system problems
2. Genetic disorders
3. Environmental factors, such as:
a) Certain edibles
b) Viruses or harmful bacteria
c) Smoke

Symptoms
The primary symptoms of Crohn's disease include the following:
1. Diarrhea: Diarrhea is a common problem for people with Crohn's disease and can occur for about 10 to 20 times a day in severe cases.
2. Blood in your stool: In rare cases, you might notice blood in the toilet bowl or darker blood mixed with your stool.
3. Fever and fatigue: In more intense cases, you may develop a fever. You may also feel tired or have low energy.
4. Abdominal pain and cramping: You may experience anything from slight discomfort to severe cramping and intermittent belly pain, including nausea and vomiting.
5. Anemia: Due to a reduction in iron level caused by bloody stools a person can turn anemic.
6. Reduced appetite and weight loss: Abdominal pain and cramping can affect both your appetite and your ability to digest food, which leads to severe weight loss.
7. Perianal disease: Erratic appearance of small tears in the anus are called anal fissures.

Causes, Types and Symptoms of Crohn's Disease

Ladies, it is important that we must take good care of our body, but most of all we must pay specific attention to the health of our vagina. The vagina is a tube-like muscular structure of the female genital tract that extends from the cervix to the vulva. It is a delicate organ which is prone to injuries and infections. Complications related to urination, menstruation and sexual intercourse, all affect the vaginal health. Here are five questions associated with vaginalproblems that are commonly experienced, but rarely discussed:

1. Why does it feel itchy before menstruation?
The hormonal cycle reduces the amount of estrogen secreted right before the period starts. This reduces the moisture content of the inner membranes of the vagina; the skin becomes thinner and slightly dry, which can cause itching. However, if the itching and burning sensation is too severe, it could be an infection and should be checked out.

2. What is the white discharge?
The greasy white discharge is due to the ovulation cycle. It usually occurs once a month because the amount of secretion increases right before ovulation. Some women may experience this discharge more frequently, but it is nothing to worry about unless there is an unpleasant odor. Odorous discharge could be a sign of bacterial infection.

3. How often should you have a vaginal examination?
You should get a vaginal examination at least once a year. This is important for a general health assessment and the prevention of sexually transmitted diseases. If you are using birth control medication, there might be irregularity in the hormonal cycles and this can lead to a number of conditions, another reason to get an annual vaginalexamination.

4. Does it smell differently at different times?
It usually smells differently for every woman and even that unique smell changes with the cycles of ovulation and menstruation due to changes in the pH level of the vagina. The normal vaginal pH value is between 3.8 and 4.6. Before menstruation, it may smell acidic followed by a bitter smell for a few days after menstruation. It may also smell differently after a workout (due to sweat) or after sex (due to lubrication). However, a foul smell accompanied by discharge, might be a cause for concern.

5. Why does it feel dry sometimes?
Vaginal dryness is normally experienced by women after the age of 45 or after pregnancy. However, dryness is also common just before menstruation. It also happens in women who use anti-allergy medications or birth control pills because they cause dryness in all the mucous membranes of the body.

5 Unconventional Questions About Vaginal Health

Arthritis is a joint disorder featuring inflammation. A joint is an area of the body where two different bones meet. A joint in the body functions to move the body parts connected by its bones. Arthritis literally means inflammation of one or more joints.

Arthritis is frequently accompanied by joint pain. Joint pain is referred to as arthralgia. When four or more joints are involved, the arthritis is referred to as polyarthritis. When two or three joints are involved, it is referred to as oligoarthritis. When only a single joint is involved, it is referred to as monoarthritis.

Cause of arthritis

It is difficult to narrow down a single cause for it, but a combination of reasons may trigger this disease.

Injury: A hurtful injury can cause your joint to get inflamed and may also damage the tissue around it leading to arthritis.
Heredity factors: In many cases, the genetic make-up of an individual can also cause this.
Diet and nutrition: Sometimes, consuming the wrong diet can cause your joint to either fall weak or affect the tissue around it. For example, sugar-rich foods are not good for your joints
Less cartilage: Cartilage is a firm but flexible connective tissue in your joints. It protects the joints by absorbing the pressure and shock created when you move and put stress on them. A reduction in the normal amount of this cartilage tissue cause some forms of arthritis.
Symptoms of arthritis

Most common signs on the onset of this disease are stiffness, redness of the skin around a joint, pain due to inflammation, it might also affect your immune system causing a loss appetite if the disease is because of your immune system.

How can Ayurveda help?

Ayurveda can work wonders for this disease since a right combination of nourishing herbs and stable yoga postures improve your joint health for a longer time. Since the treatment is totally organic, the calcium absorption of your body is increased naturally without any side effects. Even Ayurvedic oils work well for joint pain and give you quick relief. If you have been to able to find the right treatment then Ayurveda is for you.

4 Things That Lead to Arthritis!

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