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Ways You Can Boost Your Fiber Intake!

Ways You Can Boost Your Fiber Intake!

The human body is designed to process foods with the help of fibers. The benefits of fibers are being recognized widely, and people are being advised to increase their fat content.  Per day, the body requires about 25 to 30 g of fiber per day.

The body requires two types of fibers - soluble and insoluble. The soluble ones absorb water during digestion, contribute to stool bulk, and are believed to reduce cholesterol levels. Fruits, vegetables, legumes, oats, and barley are good sources of soluble fibers.

The insoluble ones are required for good movement of food through the intestines.  These are also found in fruits, vegetables, and whole grains like wheat, rice, barley, oats, etc.

It takes a little planning to ensure your food is fibrous, but the benefits will be lot and long lasting.  Follow some of the following simple steps and your will see them for yourself:

- Vegetables:  On a lighter note, make sure each meal of yours is as colorful as possible.  Include good amounts of carrots, radish, greens, legumes, tomatoes, cabbage, and any vegetable that you like in each meal.  This ensures that you get all the fiber and nutrients that you want in a meal.  Baked, boiled, raw - choose any form that you like.

- Fruits: It is advisable to eat a raw fruit as compared to having its juice. The fiber content gets reduced when you convert it to a juice.  Try not to discard the peel, unless it is not edible at all, pineapple or jackfruit for example.  Fruits, along with vegetables, form the most natural and best source of fiber.  About 5 servings of fruits and vegetables per day will get you all the fiber you need for a day - 25 to 30 g per day.  Berries, pears, prunes, figs, apples, oranges, apples, pears, mangoes, pineapples - take your pick.

- Whole grains:  Whether you are picking up bread, noodles, cookies, or a packet of pasta, make sure they are made of whole grains and not refined flour.  Include one cereal in your breakfast.  Oats, barley, wheat germ powder, flaxseeds can all be good sources of fiber. Replace white rice with brown rice to get more fiber.

- Water:  Though not a direct contributor to fiber, increasing the water intake makes the fiber from the above mentioned foods more effective. It promotes better food passage through the intestines and contributes to better stool.  It also reduces the bloated feeling that you get with increased fiber.

Try to gradually make these small changes to your diet and you will see the benefits almost immediately.  Try including more fibrous foods to also prolong your hunger pangs, breakfast being the best way to start.  

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Processed Foods - How Lethal Are They?

Processed Foods - How Lethal Are They?

Do you like to eat processed foods, and gorge on them a lot to stay away from cooking? It is important for you to know that processed foods are bad for your health and it is best that you avoid consuming them. Although all food items we eat are mechanically processed in certain ways, chemical processing, which is the primary feature of processed food items, is hazardous for your health.

Here are the major reasons why you should not eat processed food items.

  1. Processed food contains high amounts of sugar and fructose corn syrup: It is a known fact that excessive consumption of sugar in any form is not good for your health. Processed food products are loaded with sugar in huge amounts and also contain high fructose corn syrup, which is equally harmful in excess. Sugar basically has empty calories, which contain no important nutrients. Sugar also has dreadful effects on your body metabolism and may lead to high triglycerides, increased cholesterol levels, insulin resistance, and excess accumulation of fat in your abdominal cavity and liver.
  2. Processed food is hyper-rewarding in nature and over-consumption gets likely: Processed food items, because of their high content of sweet and fat, become a sort of addiction for many people. The reward centers of your brain acknowledge them, and as a result, you develop a constant craving for such food stuff.
  3. Processed food contains harmful artificial ingredients: It is likely for you to not understand the names of ingredients, which processed foods are made of. This is because of the reason that maximum of these ingredients are not actually natural, but are artificial chemicals which get added for several purposes such as preservation, maintaining the aroma and much more. These chemicals are associated with several harmful effects on your health. The common ingredients of highly processed foods include the following:
    • Chemical preservatives for preventing processed food from rotting
    • Chemical colourants, which induce attractive and unique colours to processed foods
    • Chemical flavours for giving specific flavours
    • Texturants for proving a particular, specific texture to processed foods

The hyper-rewarding nature of processed food can lead to severe consequences in many people. It is possible for you to become addicted to processed foods, and lose total control over your consumption rate. This problem of addiction to processed fast foods is a major problem in today’s world. It is an important reason for obesity, which is a prominent health concern today all over the world.

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Video Games - Do They Lead To Neurological Problems?

Video Games - Do They Lead To Neurological Problems?

Your mother has often yelled at you for playing video games for long hours, but obviously, you haven’t paid heed to it. Such is the obsession with video games that they don’t let you rest unless you have championed all the levels in the virtual interface. Here is the source of all problems.

Studies have revealed that video games have a direct relation to neuropsychiatric problems. As a result, many health experts across the world consider video game as a kind of health abuse.

People who play action-oriented video games are at higher risks. The more you indulge in these kinds of games, the more they are going to affect the hippocampus section of your brain. It is that part of the brain which is considered to be the centre of your nervous system, memory and emotion.

Reduced hippocampus volume may make person vulnerable to multiple neuropsychiatric complications. Let us see some of the signs, which may indicate the onset of certain complications arising from an over indulgence in these games.

1. You spend hours on the computer or related gaming devices and devote lesser hours for your family and friends

2. You get agitated when someone stops you midway through the game

3. You become socially isolated and show signs of occasional mood swings

4. You are unable to keep a track of time once you start playing

5. You repeatedly neglect your studies, resulting in a dip in performance at school

Why does this happen?

All of the above signs indicate that sooner or later you might develop neurological problems. When you spend an excessive number of hours playing and navigating through the games, the ‘hippocampus’ portion of your brain shows signs of decreased grey matter. As a result, the volume of the hippocampus shrinks, causing severe nerve-related disorders such as schizophrenia, Alzheimer’s disease, dementia, depression, and overall general stress.

One of the biggest reasons behind this is a lack of self-control. Most of the video games will encourage you to steal cars, run away after a theft and kill your enemies. Moreover, if you succeed, you are rewarded. This naturally unleashes a blatant urge for the gratification of all these awkward desires in your real life too. Hence, once you are encountered with reality, you tend to show violent behavior.

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What Should You Do To Control Your Diabetes?

What Should You Do To Control Your Diabetes?
For diabetic patients, missing out on prescribed medicines is at times beneficial. True or False. Take this quiz to know now
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I am suffering from depression and anxiety since last 1 year and currently undergoing medication having contents like propanol, etizolam, clonazepam and placida tablets. I want to get rid of this tablets as I am using these since last year. Any suggestion please.

I am suffering from depression and anxiety since last 1 year and currently undergoing medication having contents like...
If you know of what cause is then meet with a counselor to work on that contributing factor. In relation to your question, if you combined counseling with the medication you can expect the best outcomes for your anxiety disorder and depression. However, you must be episode-free for at least three years before the doctor will decide on weaning you off of the medication but in a gradual and effective manner. Counseling will help in training you will skills and techniques to cope with the daily challenges in life and will give you a fair chance to manage your life when the reduction in medicines is initiated by the doctor. You must also develop your constitution to make it fit enough to cope with fear, felt many times unnecessarily. This involves physical fitness through exercise, good rest (sleep), and a proper diet. Mental stability can be achieved by learning a few skills in handling emotions in an appropriate manner. Stress management skills, which have a lot to do with expressing emotions, will need to be a major part of your recovery program. Please persevere and cooperate through all the support you need and you will come through successfully. A good vigorous exercise program for 30 minutes every day makes the body produce natural antidepressants, but do check with your physician before venturing to attempt this. Talk therapy helps a lot to relieve the depression, but you could also have a good and reliable confidante to do the same. This is the only condition were you are required to literally do the opposite of what you feel like doing. Depression makes you want to withdraw, lie down, sleep, become lethargic, slow down, make you too lazy to even think etc. So when I suggested doing the opposite, you will need to fight this disease. You must become active; stay upright during the daylight time; meet people; never sleep during the day, and wake up by 6 am every day, play some active games, especially contact games, do physical exercises, talk to people and join some social clubs, eat more of proteins and vegetables, attend yoga classes etc. Watch a lot of sitcoms on tv or comedies and cheer yourself up. Go for excursions in groups, for outings, camps, conferences, and religious conventions. Get a pet dog and spend time training it, exercising it and relating to it. Expose yourself to some sunlight every day, at least 30 minutes but not in the scorching heat. I hope you can find someone to love and be loved too, if you are not already married. Whatever happens please incorporate these three important adaptations in your life: always be responsible, be respectful, and be functional. If you did these three things lots of things will go well in life. Please pray and have faith in god to alleviate your sufferings. If you are still not relieved from the depression, then go first to a counselor and later to a psychiatrist, if the counselor advises you.
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I am diabetic from last 10 years, I am taking triglycomet 500 mg twice a day before meal but now its not working my sugar level are 170 before fasting and 195 there after. Can you suggest a right medicine.

I am diabetic from last 10 years, I am taking triglycomet 500 mg twice a day before meal
but now its not working my s...
lybrate-user, thanks for the query. I have seen the details given. Both fasting and pp glucose levels are high. There is no mention of hba1c%, which is important to know how is the long term control. There may be a need to upgrade the treatment, but there is also a serious need to give close look at your diet and exercise. Because drugs are only a part of the treatment. In this communication we are supposed to give only general guideline, no prescriptions can be given. So either consult your local physician or a diabetologist and get the treatment up grade of please come in a private conversation with following details: hba1c%, lipid profile, serum creatinine, urea, bp readings, dietary details and extent of daily exercise. Then I will be able to give specific guidance and even prescribe necessary drugs. Thanks.
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Hiii sir, 20 days back I consult a phy, dengue positive has come, so i'm taking antibiotics and dolo 650 from past 25 days, but sir still i'm not cure, all reports are clear, platelet count also above 3lakhs, but sir still my body is not good, feeling very uneasy. Pls give some suggestions.

Hiii sir, 20 days back I consult a phy, dengue positive has come, so i'm taking antibiotics and dolo 650 from past 25...
After effects of dengue will remain for 3 month. You have to have good diet and drink lots of fluids. Don't take ibuprofen. Take only paracetamol 650. In case of fever.
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Causes & Symptoms Of Fungal Nail Infection

Causes & Symptoms Of Fungal Nail Infection

Fungal infections in nails are caused by an overgrowth of the fungi in your nails. When the growth of fungus happens on the fingernails or toenails, it is known as onychomycosis or tineaunguium.

Here are the probable causes of why you might get a fungal nail infection :

1. Diabetes
2. Problems in your circulatory system
3. Age
4. Artificial nails
5. Swim in public pools
6. Nail injuries
7. Skin injuries surrounding the nail
8. Fingers or toes which have been moist for an extended period of time
9. Immune system problems
10 Wearing shoes which have toes enclosed

It is also worth note that fungal infections happen much more frequently in your toenail as compared to your fingernail. This is because of two main reasons. The first reason is that fungi can grow very easily on your toenails because of the position. Your shoes are dark, warm and moist and therefore, perfect for the growth of fungi. The second reason for more fungal infections on your toe nails as compared to your fingernails is because toes have less blood flow than fingers, thus making it harder for the immune system to fight off the infection.

Fungal infections in your nails are one of the easier infections to diagnose. This is because there are several symptoms which indicate you have this condition. Here are those symptoms:

1. Scaling underneath your skin
2. White or yellow streaks on your nails
3. Corners of the nail may crumble
4. Flaky surface of the nail
5. Yellow spots at the bottom of the nails
6.  Loss of nail
7.  A nail breaking off from the rest of the nails
8. An odor from the nail
9. Brittle or thick nails

I want to lose my body fat what should I do which type of diet should be followed. My skin if not fair and hair's are turning white how to cure this?

I want to lose my body fat what should I do which type of diet should be followed.
My skin if not fair and hair's are...
Weight loss 1. Drink water 16 glasses daily 2. Take a high fibre diet and low fat and carbohydrates diet plan and do exercise. 3. Stop eating outside foods and packets foods, junk foods etc fatty. 4. Smaller meals in small quantity 5. Early dinner before 6 pm. 6. Eat less and exercise more ask me directly for a customized diet for you!
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Sir, I am sanjay prasad, sir I am losing my hair almost 10-15 every day and I think the hair is getting thinner every day. Is this normal. If not then what should I do and if I remove all the hair i. E takla will it help. Plzz suggest me some medicine.

Sir, I am sanjay prasad, sir I am losing my hair almost 10-15 every day and I think the hair is getting thinner every...
This is not normal. This happens due to lack of nutrition to your hair root and they become weak, don't wash hairs daily with even plain water. Apply oil gently by finger tip daily and there is some medicine to reduce pitta and nourish hair roots so chat on private I will help you.
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Now my pooh colour is red. And I am very disappointed with it. What can I do. I confuse 100% of this matter.

Now my pooh colour is red. And I am very disappointed with it. What can I do. I confuse 100% of this matter.
Take a consultation for proper advice both dietary and lifestyle changes you need to give a detailed history and do the right tests to get the right advice.
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I am working and put on weight wants to reduce the fat of my body can you suggest me what diet I should follow to reduce my weight.

I am working and put on weight wants to reduce the fat of my body can you suggest me what diet I should follow to red...
Follow a low carb diet with half hour of exercises suggested by us, walks and a no refined food will help you in reduction of body fat. Also you should think of getting professional help so that the situation does not aggravate.
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Freckles - How To Handle It Naturally?

Freckles - How To Handle It Naturally?

Freckles are not always unwanted. While some people can't stand them, a few people find them cute. However, everybody loves clear skin and to achieve that it is essential to bid farewell to freckles. Freckles are tiny brown spots that are caused by increased production of melanin in the skin cells. People with sensitive skin are more prone to freckles than others. If you're looking for a way to get clearer skin, here are a few remedies to help you deal with freckles. 

1. Use sunscreen

The first step to fighting freckles is to prevent them. Freckles are a result of exposure to the sun and hence using a good sunscreen every day is a must. Choose a sunscreen that fights both UVA and UVB rays. The more your exposure to the sun, the higher the amount of SPF needed. 

2. Bleach them with lemon juice

Lemon juice is the best form of natural bleach. Apply freshly squeezed juice or bottled lime juice onto the skin and leave for 15-20 minutes. Do this twice a day to see your freckles fade. Along with bleaching the skin, the citric acid also helps tighten the skin and makes you look younger. 

3. Increase your intake of vitamin C

Vitamin C helps lighten the skin. Apart from limes and lemons, kiwis, tomatoes, bell peppers and papaya are good sources of vitamin C. 

4. Use sour milk and sour cream

Sour milk and sour cream contain lactic acid that inhibits melanin production and lighten the skin. Wash your face with sour milk three to four times a day. You may rinse your face with water a little while after each sour milk wash. Apply the sour cream on your face as a mask and leave on for 15-20 minutes. This will help your skin absorb lactic acid. 

5. Mask them with honey

Apply a mixture of honey and warm water over the freckles. Let it sit for a while and then rinse with lukewarm water. Follow this by rinsing your face with cold water. Alternatively, you could try a mask of honey and yoghurt. Leave this mask on for at least half an hour. 

6. Try a fruit peel

Along with eating them, you could also put fruit directly on your skin to fight freckles. Blend fruits like strawberries, papaya, pineapple and cucumber and apply it on your face. As it dries the top layer of skin sticks to the frit and is peeled off. With repeated use, you will notice your freckles fade away.

If none of this works, you could also try skin lightening creams or chemical peels and laser freckle removal. 

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