Health Problems In Women Will Be A Thing Of The Past And Here's Why

Men and women can have similar problems but the effect of such problems could be different in both of them. Actually women suffers more than men e.g. risk of death after a heart stroke is greater in women than men.

Many of the leading threats to women's health can be prevented, if you know how. According to the statistics, the top causes of death among adult women in the country like U.S. include heart disease, stroke, cancer, chronic lower respiratory disease, Alzheimer's disease, and unintentional injuries.

If you have health problems such as high cholesterol, high blood pressure or diabetes that increase your risk of heart disease and stroke, go to your doctor and  follow doctor's treatment recommendations.

Women need more care and attention for their health problems. A regular talk or checkup with your doctor can help prevent most of the problems. While you can't eliminate risk factors such as family history, you can control other risk factors for heart disease, stroke and cancer.

SAY NO TO SMOKE-

Please quit smoking immediately.  It don't have any health benefits. If you smoke or use other tobacco products, ask your doctor to help you quit. Also, Avoid exposure to secondhand smoke.

EAT A HEALTHY DIET-

Eating healthy is must for your health. Choose vegetables, fruits, whole grains, high-fiber foods and lean sources of protein, such as fish. Limit foods high in saturated fat, added sugar and sodium.

REGULAR EXERCISE- 

Losing excess pounds and keeping them off can lower your risk of heart disease as well as various types of cancer. Exercise can help you control your weight and lower your risk of heart disease and stroke. It might also lower your risk of certain types of cancer. Choose activities you enjoy, from brisk walking to ballroom dancing.

REDUCE ALCOHOL-

If you choose to drink alcohol, do so only in moderation. For women, that means no more than one drink a day. A drink is one and a half ounces of standard 80-proof liquor, 12 ounces of beer, or a five-ounce glass of wine. The risk of various types of cancer including breast and liver appears to increase with the amount of alcohol you drink and the length of time you've been drinking regularly.

STRESS MANAGEMENT-

If you feel constantly on edge or under assault, your lifestyle habits might suffer and so might your immune system. Take steps to reduce stress or learn to deal with stress in healthy ways.A healthy lifestyle also might play a role in preventing Alzheimer's disease.

You must follow the above steps to get a healthy life. Other than these women are more vulnerable than men to lung damage from inhaled smoke and pollutants. This puts women at increased risk of illness and even death from chronic obstructive pulmonary disease which includes bronchitis and emphysema.

You can protect your respiratory health by not smoking and avoiding exposure to secondhand smoke. Try to minimize your exposure to chemicals and outdoor air pollution. Also, prevent respiratory infections by washing your hands often and getting a yearly flu vaccine. Ask your doctor whether you need a pneumonia vaccine as well.

Another common cause of death among women is motor vehicle accidents. To stay safe on the road, wear your seat belt. Wear helmet while driving two wheeler. Follow the speed limit. Don't drive under the influence of alcohol or any other substances, and don't drive while sleepy.

Now you understand the health problems in women and how to prevent them. Don't feel overwhelmed by women's health risks. Instead, do whatever you can to lead a healthy lifestyle. Simple preventive measures can go a long way toward reducing your risks. good luck and stay healthy.

Source: internet.

5 Healthy Habits That Will Improve Your Body

Healthy diet is must for everyone and specially for women. Tell me, how many of you don't want to get fit or remain fit? I am sure it is close to 100%. So how can you get best diet and what to eat to get best nutritions. This kind of thought you are facing frequently in your life. Let's discuss it here. 

Now the first thing is EATING RIGHT.

Women who are busy in their daily life nutrition rich foods gives them energy and helps to prevent diseases. Your healthy daily diet should include whole grain food like cereal, pasta, brown rice or oats. 

Fat free or low fat daily items like yogurt or cheese.

Protein like meat, chicken, fish, eggs, bean and nuts.

Fruit juice without added sugar.

Fresh or frozen colourful vegetables without added salt.

IRON RICH FOODS

Iron is key nutrition agent for a women body which keeps the energy level high. There are different sources in food from which you can get the iron like red meat, chicken, fish, beans etc.

FOLIC ACID RICH FOODS

To decrease the risk of birth defects, women must take the enough quantity of FOLIC acid in their diet. As per studies, 400 micrograms a day of folic acid is enough. You can get the folic acid from fortified foods or from food supplements. Fortified foods include cereals, rice and breads. Beans and peas are also a good source of folic acid.

CALCIUM RICH FOODS

Calcium is required for healthy bones and teeth. Calcium prevents osteoporosis and arthritis in which bones become weak. Calcium rich foods include yogurt, cheese, juice, cereals, low fat or fat free milk etc.

SAY NO TO....

....High calorie foods, added sugar and alcohol. Avoid soft drinks, candy, baked and fried foods. Reduce alcohol intake and take low fat dairy products.

Eat fewer foods which are high in saturated fat like pizza.

EXERCISE DAILY, REGULARLY

Women physiology is different than men therefore they need fewer calories to maintain their body. If you are a working woman then you need more calories than others. Best way is eat healthy and exercise regularly to get in shape. It also balance your calories.

Keep an eye on you weight.

If you keep the above in your mind, you will remain fit and feel good always. 

Benefits of Exercises during pregnancy

All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A reasonable goal should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness.

It is important to stay well hydrated, wear comfortable and non-restrictive clothing (such as a correctly fitted bra and appropriate footwear) and where possible, avoid excessive over-heating.

Benefits of exercise during pregnancy

One benefit of exercise during pregnancy is improving your physical and mental wellbeing. Maintaining a healthy weight during pregnancy helps in returning to your pre-baby weight more quickly and also reduces the risk of developing gestational diabetes, which is more common in mothers who are overweight.

Frequency and intensity of exercise during pregnancy

Pregnant women should perform 150 minutes of moderate intensity or 75 minutes of vigorous intensity exercise, or a combination of both.

The ‘talk test’ can be used to guide the intensity in which pregnant women are recommended to exercise. As the name suggests, the women are exercising at a comfortable intensity if she is able to maintain a conversation during exercise. She should reduce the exercise intensity if this is not possible.

Exercise during pregnancy

Specific activities to avoid during pregnancy include contact sports, high-altitude exertion, including downhill skiing and scuba diving. Also, the exercise in the supine position (lying on back) should be avoided after the first trimester or 16 weeks gestation. Modifying the position of the exercise to instead be performed on your side, sitting or standing is a safe alternative.

Types of exercise to do during pregnancy include aerobic conditioning and strength training of all the major muscle groups and your pelvic floor.

Types of aerobic exercise include:

• walking
• jogging
• swimming
• cycling (on a stationary bike)
• low-impact aerobic exercise classes.
• exercise in water (aquaerobics)
• yoga or pilates 

Women who are active during pregnancy can continue with their regular exercise or sport, as long as associated risks and any recommended changes are considered (such as avoiding the specific activities above and not making rapid changes in direction).

Pelvic floor exercises during pregnancy include:

• Sit and lean slightly forward with a straight back.
• Squeeze and lift the muscles as if you are trying to stop a wee.
• Hold the squeeze for up to five seconds and then relax for up to 10 seconds.
• Repeat up to 10 times, three to four times per day.
• Keep breathing through the exercise.

All exercise should consist of a warm-up and cool-down phase. Stretching exercises are also useful, but should be done gently due to the increased joint laxity during pregnancy.

NOTE: Cautions for pregnancy exercise

While most forms of exercise are safe, there are some exercises that involve positions and movements that may be uncomfortable or harmful for pregnant women. Be guided by your doctor or physiotherapist, but general cautions include: 

• Avoid raising your body temperature too high – for example, don’t soak in hot spas or exercise to the point of heavy sweating. Reduce your level of exercise on hot or humid days. 
• Don't exercise to the point of exhaustion. 
• If weight training, choose low weights and medium to high repetitions – avoid lifting heavy weights altogether. 
• Avoid exercise if you are ill or feverish. 
• If you don’t feel like exercising on a particular day, don’t! It is important to listen to your body to avoid unnecessarily depleting your energy reserves. 
• Don’t increase the intensity of your sporting program while you are pregnant, and always work at less than 75% of your maximum heart rate. 
• In addition, if you develop an illness or a complication of pregnancy, talk with your doctor or midwife before continuing or restarting your exercise program. 

NOTE: Exercises to avoid while pregnant

During pregnancy, avoid sports and activities with increased risk of falling. 

These includes:

• Contact sports or activities that carry a risk of falling (such as trampolining, rollerblading, downhill skiing, horse riding and basketball) 
• Competition sports – depending on the stage of your pregnancy, the level of competition and your level of fitness (consult your doctor, physiotherapist or healthcare professional) 
• After about the fourth month of pregnancy, exercises that involve lying on your back – the weight of the baby can slow the return of blood to the heart. Try to modify these exercises by lying on your side. 
• In the later stages of pregnancy, activities that involve jumping, frequent changes of direction and excessive stretching (such as gymnastics). 
• If you're not sure whether a particular activity is safe during pregnancy, check with your healthcare professional. 

NOTE: When to stop exercising while pregnant

You should stop exercising while pregnant if you experience: 

• abdominal pain 
• any ‘gush’ of fluid from the vagina 
• calf pain or swelling 
• chest pain 
• decreased foetal movement 
• dizziness or presyncope (light-headedness, muscular weakness, and blurred vision) 
• shortness of breath with exertion 
• excessive fatigue 
• headache 
• pelvic pain 
• excessive shortness of breath 
• painful uterine contractions 
• vaginal bleeding

Ultimately, listen to your body. Be aware of these signs and symptoms, stop physical activity immediately and consult your doctor.

Women who are pregnant and participating in activities that require a high degree of balance or rapid changes in direction should consult with their doctor first. Your doctor may recommend that you see a physiotherapist or exercise physiologist for a program that can be developed for you.

Facts to remember while exercising 

All women who are pregnant without complications should be encouraged to participate in aerobic and strength-conditioning exercises as part of a healthy lifestyle during their pregnancy. A goal of aerobic conditioning in pregnancy should be to maintain a good fitness level throughout pregnancy without trying to reach peak fitness.

Source: internet, betterhealthchannel

How To Make Your Holiday Healthy

You all are eagerly waiting for your next holiday. You certainly misses your friends and family reunion or gathering. Lets make your holiday healthy enough to enjoy and gives your friends a healthy treat. The holidays are often filled with time-honored traditions that include some of our favorite meals and foods. As you celebrate, think of little changes you can make this holiday season to create healthier meals and active days.

(1) Make Fun List Of Healthy Food

Makeover your favourite holiday dishes. Change these dishes a little bit to make them delicious. Offer these dishes to your guests and enjoy with them. Make your holiday memorable and healthy.

(2) Enjoy The Healthy Food

Make a list of healthy food items for your holiday plan. Do not think to eat whatever you see on the menu during your holiday.  You should prepare whole grain crackers with hummus as an appetizer, add unsalted nuts and black beans to a green-leaf salad, include fresh fruit at the dessert table, use low-fat milk instead of heavy cream in your casseroles. Include healthier options during your holiday meal.

(3) Take Care Of Your Protein Diet

In your holiday eat food which are full of protein. Try not to eat too much protein food. Roast beef, fresh ham, beans, and some of fish, such as cod or flunder, are lean protein choices. Trim fat before cooking meats. Go easy on the sauces and gravies they can be high in saturated fat and sodium. 

(4) Good Drinks For Good Health

You should use healthy drinks while you are on holiday. Fill your thirst with low-calorie options. Drink water with lemon or lime slices. Prefer to drink seltzer (carbonated water) water with a splash of 100% fruit juice.

(5) Do Healthy Baking

Try to use recipes with unsweetened apple sauce or mashed ripe bananas instead of butter in your holiday meal. Try cutting the amount of sugar listed in recipes in half. Use spices to add flavour such as cinnamon, all spice, or nutmeg instead of salt.

(6) Improve The Sweet

For dessert, try baked apples with cinnamon and a sprinkle of sugar instead of apple pie. Invite your guests to make their own parfait with colourful sliced fruit and low-fat yogurt.

(7) Enjoy The Party

Laugh, mingle, dance, and play games. Focus on fun and enjoy the company of others.be the

(8) Make Exercise A Part Of The Fun

Make being active part of your holiday tradition. Have fun walking and talking with family and friends after a holiday meal. Give gifts that encourage others to practice healthy habits such as workout DVDs, running shoes, and reusable water bottles.

(9) Enjoy Leftovers

Create delicious new meals with your leftovers. Add turkey to soups or salads. Use extra veggies in omelets, sandwiches, or stews. The possibilities are endless!

(10) Give To Others

Spend time providing foods or preparing meals for those who may need a little help. Give food to a local food bank or volunteer to serve meals at a shelter during the holiday season.


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How To Manage Your High Blood Pressure Problem

Hi, friends. You know the problem of blood pressure which may or may not faced by your elders at home or society. Blood pressure problem can lead us to heart attack and it is related with the other diseases.

At the young age, you can avoid this problem by taking care of your physical as well as mental health. But the elders like above 30 or 35 years old people gripped by this problem frequently. Once you caught by blood pressure problem, it will make you dependent on medicine. But experts says that you can treat blood pressure problem effectively by changing your routine, diet and improving physical activity.

Stages of High Blood Pressure in Adults

Stages	Systolic (top number)		Diastolic (bottom number)
Prehypertension	120–139	OR	80–89
High blood pressure Stage 1	140–159	OR	90–99
High blood pressure Stage 2	160 or higher	OR	100 or higher

Generally, blood pressure is of two types, high blood pressure and low blood pressure. Women who are pregnant can face this problem oftenly. Diabetes, no exercise, bad eating habits and high cholesterol etc are the reasons behind blood pressure problem. Mental stress is also a reason for that. So, the question is how to treat blood pressure problem effectively and live well?

(1) Exercise More

Exercise is very beneficial for lowering blood pressure. You should incorporate exercises into your daily routine. Walking, jogging, running and swimming is the most beneficial exercises. Do at least 30 minutes of walk daily. After that do some more cardio exercises and aerobic exercises. The main idea of doing exercises is to control your breathing and improve your heart rate. Improvement in the heart rate is the key to controlling blood pressure. 

Do 30 minutes cardio and 30 minutes high-intensity exercises daily. This routine also helps to reduce weight.

(2) Reduce Stress

Stress is harmful to your blood pressure. Stress, depression and anxiety will lead to developing hypertension. You should learn how to manage strees. To do so you need to improve your mental and physical health. Stress caused by work failure, relationship problem and financial problems. 

Do enlist your work and do them according to their priority. Do work first which have the highest priority. 

(3) Monitor Your Blood Pressure

You should visit your doctor for a regular checkup. You can have high blood pressure for months to years without any symptoms, but the damage caused by hypertension can eventually lead to severe health problems and even death. Generally speaking, the health problems from high blood pressure are the result of two major health stages. First, the blood vessels in your body narrow and stiffen. 
Second, and as a result of this, there is a decreased blood flow to different organs and body parts such as the heart, the brain, the kidneys, the eyes, and the nerves. This can lead to severe complications and life threatening situations if left unchecked.

You can buy portable blood pressure monitor so that you could check and monitor your blood pressure at home.

(4) Reduce Alcohol Intake

If you are a regular drinker then cut off your alcohol intake. Alcohol can affect your blood pressure and makes difficult to control it. It may be difficult to cut down alcohol from 10 to 0 therefore, initially, reduce it from 10 to 3 and then further more.
Heavy drinkers who want to limit their alcohol intake should slowly lower intake over the course of several weeks. 

Heavy drinkers who suddenly cut back alcohol intake put themselves at risk to develop severe high blood pressure.

(5) Quit Smoking

Smoking is one of the main reason for cardiovascular diseases and high blood pressure. Nicotine in cigarette increases heart rate and vessel constriction which cause increase blood pressure.  More importantly, cigarette smoking causes stiffening of the arteries over time, which can persist for many years after quitting.

Quit smoking as soon as possible, it does not have any benefit at all. It increases the risk of heart disease.

(6) Limit Caffeine Intake

Caffeine causes an increase in heart rate and blood pressure, especially in those who do not consume it regularly. At high doses, it can even cause irregular heart beats. The current recommendations are to consume no more than 400 mg daily.
To figure out how much you consume a day, you need to know how much caffeine is in common things you consume. An 226 gm coffee has 100-150mg, a 28 gm espresso has 30-90 mg, and an 226 gm caffeinated tea has 40-120 mg.

So, reduce caffeine intake.

(7) Use Herbal Remedies

Use herbal remedies. There are several herbal remedies which help hypertension. Supplement your diet with them if they are approved by your healthcare provider. Some herbal remedies are - 

• Try holly leaf extract, which is used as a tea in China and is supposed to help blood vessels enhance circulation and blood flow to the heart.
• You can also try hawthorn berry extract, which is supposed to improve the supply of blood to the heart and help to support the metabolism of the heart.
• Taking garlic extract is supposed to help prevent heart disease. High blood pressure and cholesterol are also rumored to be somewhat controlled by garlic.
• Hibiscus, which you can get as a supplement or drink in tea, can act like a diuretic and may have actions that mimic medications such as ACE inhibitors and hypertension medications. You can also try ginger-cardamom tea, which is used in India to naturally reduce blood pressure.
• Drinking coconut water, which contains potassium and magnesium, can help with normal muscle function.
• Taking Fish oil, which is a concentration of omega-3 fatty acids, may help with fat metabolism and reduce the risk of heart attack and stroke.
• Limiting Sodium and Salt in your food intake.

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What is Stress And How To Deal With It?

Hi, friends! This post is all about stress management. As you know, most of the people and probably you are under stress most of the time. You face this almost every day. The reason for your stress may be from your personal life or from the workplace. This hampers your work performance as well as your personalities. 

So, the question is what is stress and how to deal with it?

If you type stress in google search bar, it says that "stress is simply a reaction to a stimulus that disturbs our physical or mental equilibrium. In other words, it's an omnipresent part of life. A stressful event can trigger the “fight-or-flight” response, causing hormones such as adrenaline and cortisol to surge through the body." 

Your stress is categorized under the following category:-

1. Routine stress related to the pressures of work, family, and other daily responsibilities;
2. Stress brought about by a sudden negative change, such as losing a job, divorce, or illness;
3. Traumatic stress, which happens when you are in danger of being seriously hurt or killed. Examples include a major accident, war, assault, or a natural disaster. This type of stress can cause post-traumatic stress disorder (PTSD).

Stress can cause you diseases like:- 

1. high blood pressure, 
2. Chest pain, 
3. Acidity,
4. headache, 
5. weight gain, 
6. hair fall, 
7. dark circle around eyes and other so many.

Now, you know what is stress, stress categories, and the problems occurred due to stress.

You can get rid of stress by your lifestyle changes.

Following Are The Stress Busters Techniques You Can Use:-

1. Regular Exercise - 

Regular exercising helps to destress the body. Exercise daily for at least 30 to 45 minutes. Cardio exercises increase blood flow in your veins and improve heart rate. This will help you to eliminate the effect of stress on your body.

2. Be Active in your daily activity - 

You should more involve in your daily activities. This is will distract you from your stressful matters.

3. Self-Control - 

By self-control, you can control your emotion in a difficult situation. You can motivate yourself to take control of the situation.

4. Increase Social Activity - 

Use your social network activity as an effective tool for stress management. Your friends and family can play a major role to destress you.

5. Involve in Sports Activity - 

Sports activity boosts your metabolism like exercise. It will help you become more active and provide other health benefits.

6. Help Other People - 

A study suggests that helping other people in their problems can help you to boost your positive energy and confidence. This ultimately helps you.

7. Manage Your Work Effectively At Work Place - 

Manage your work effectively at your workplace is the key to stress management. You spent 8 to 9 hours in your office. So manage your work activity efficiently. Try to do work first which has the highest priority.

8. Be Positive - 

Positive approach in every case make you confident and helps to de-stress yourself.
Positive people can handle the situation better than other people.

9. Laughter Therapy - 

Laugh is the ultimate weapon against stress. Watch comedy shows or read jokes/funny articles. Also, talk with your old friends and participate in laughter clubs.

10. Healthy Diet - 

Make your diet healthy. Take vegetables, fruits in your diet. Cut sugar and fat from your diet.



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How To Take Care Of Your Heart

Our heart works non stop for our entire life. It pumps blood throughout the body continuously. We need to keep it healthy. The health of heart depends on good food and healthy daily routine. Doing exercise regularly is one of the important aspects of the healthy heart. Here are the following steps to take care of your heart.

1. Do Exercise Regularly, Every Day

It does not mean that you need to become Hulk. You need 30 to 45 minutes of exercise daily to make your heart rate proper. Do anything which can boost your metabolism. Exercises like walking, running, biking, swimming, pushups, burpees etc are very beneficial. Yoga and pilates are also good for your body, especially for your heart. Do not become lazy early in the morning, do exercise which keeps you up. Go to the gym and do something.

2. Stay Active, Everywhere

Exercise in the morning is a good start of your day. You need to keep active throughout your day. At work, you should not sit whole day on your chair. Keep walking whenever you got a chance. If you sit on your chair, you are under risk of heart disease. Just walk around your table when you are giving a presentation, checking your social media status or talking to someone on your mobile. The main idea is "keep moving".

3. Eat Good Food

Eat good food for your heart. Eat healthily is not a rocket science, you have all the good food around you. Eat vegetables, fruits, whole grains, brown rice, seeds etc. The main idea of good food is that you eat food which contains proteins, vitamins, minerals, carbohydrates and good fat. Fibre rich diet is also good for your heart. Bad food or junk food can damage your heart and body. Eat well for a good heart.

3. Quit Smoking

Smoking is the main reason behind coronary heart disease. If you give up smoking today, your risk of heart attack falls to about half that of a smoker. Also, you should avoid spending time around other smokers. Ditch the e- cigarette also if you use it. Because it still contains nicotine.

4. Control Your Weight

Excess weight is harmful to your heart. Stick to a diet with low fat and sugar. Eat plenty of vegetables and fruits. Do exercise regularly. Your weight is the key to your heart health.

6. Take Proper Sleep

Sleep actually reboots our body. Sleep has so many benefits.

Read 6 Amazing Natural Doctors At Your Home


Every adult required 7-8 hour of good night sleep. Daily and regular exercise help to get better sleep. Make a proper schedule for a sleep, always sleep at 10 and take at least 7 hours of sleep.

7. Reduce Salt Intake

Reduction in salt in your diet reduces blood pressure risk. Try to avoid putting salt on the dining table and use less salt or low sodium salt.

By applying these routines in your daily life, you can improve you heart health effectively. Have a healthy Heart.

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6 Amazing Natural Doctors At Your Home

The life on earth is developed because of the ideal conditions on the earth. The Sun, Water and Air are the most important thing for the human being to live and develop. The human body needs proper nutrition to remain functional. We get this nutrition from our environment.

The human body is full of minerals and proteins. We required food to maintain the proper quantity of necessary minerals, proteins and vitamins in the body to remain functional. These important elements we got from our environment. We can say that these natural elements are our natural doctors. We need these doctors to remain fit and healthy.

(1)- Sun

Sun has an important part in our existence. It gives us the sunshine which is very important for every living thing on earth. Following are the amazing benefits from the sun:-

1 - Vitamin-D Production,

2 - Benefits of optic exposure,

3 - Sunlight Improves Sleep Quality,

4 - Lowers Blood Pressure,

5 - Protects from melanoma,

6 - Sunlight Lowers Cholesterol Level,

7 - Sunlight Kills Bad bacteria,

8 - Sunlight Boosts Immune System,

9 - Sunlight Reduces Stress and Depression,

10 - Sunlight heals Skin Disorders,

As per experts recommendations, 15-20 minutes of sun exposure is enough for a normal adult. If you want to stay more time under the sun, use good quality of suncream all over your body.

(2)- Water

Water is extremely important for life on earth. The Human body has approximately 60% of water. Drinking water in proper quantity gives you so many health benefits.

1 - Help Control Calories,

2 - Helps To Skin Looking good,

3 - Helps Kidney To Work Better,

4 - Helps To Maintain Body Fluid,

5 - Helps To Fight Infection,

6 - Helps To Prevent Arthritis,

7 - Helps To Prevent Constipation,

8 - Helps To Eliminate Body Toxins,

9 - Helps In Better Digestion,

10 - Helps To Regulate Body Temperature,

(3)- Proper Rest/Sleep

Our body need rest at different interval of time during a day. We do miscellaneous activities in a day. Different activty required different parts of our body, like to solve a mathematic equation, our brain does the work. But if we are lifting some material, then our muscels do the job. So rest is necessary for our body. Proper rest has many benefits.

1 - Improves Memory,

2 - Relaxes Muscles,

3 - Improves Learning Process,

4 - Helps To Heal and Repair of Your Heart and Blood Vessels,

5 - Helps To Avoid The Risk Of Obesity,

6 - Improves Immune System,

7 - Improves Day Time performance,

8 - Eliminate Depression,

(4)- Fresh Air

Fresh air is also very important factor. Air which contains oxygen is very critical to us. Bad air can damage our lungs. Fresh air affects us so deeply and gives us may benefits.

1 - Cleans the Lungs,

2 - Fresh air brings more oxygen in our blood,

3 - Improves blood pressure and heart rate,

4 - Fresh air energizes you,

5 - Fresh air is good for digestion,

(5)- Daily & Regular Exercise

Daily exercise is good for our health. It keeps us fit and healthy. Exercising daily has so many benefits.

1 - Keep you fit & healthy,

2 - Helps to avoid diseases,

3 - Improves Immune system,

4 - Helps to get better sleep,

5 - Makes Stronger bones,

6 - Make your mood better,

7 - Increases your confidence,

8 - Helps to reduce weight,

9 - Helps to reduce stress,

10 - Improves heart rate,

11 - Improves brain activity,

(6)- Healthy Diet

A good diet is what we need. A healthy diet makes us fit and keep out from obesity. Healthy diet gives us proper nutrition and avoid gaining excess weight. It has other benefits also.

1 - Gives us proper nutrition,

2 - Protects us from diseases,

3 - Contribute to an adequate body weight,

4 - Healthy diet boosts energy,

5 - Healthy diet prevents diabetes,

6 - Boosts brain power,


These natural doctors are very beneficial to us. Every one is unique in its own. Try to apply their benefits in your life.





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10 Good Tips For Better Sleep

Proper sleep is mandatory for you to work normally. If you are not sleeping well, then your body feels tired and fatigued. Improper sleep time can lead you towards sleep disorders. You should reduce caffeine, tobacco and soft drinks if you want a better sleep. Exercise daily so that your body do not affected by fatigue. Human sleep needs vary by age and amongst individuals, and sleep is considered to be adequate when there is no daytime sleepiness or dysfunction. Studies shows that sleeping more than 7 to 8 hours per day has been consistently associated with increased mortality. So, sleep on time daily and make it your routine. Avoid junk food and soft drinks. Here are some good tips to get better sleep all night.

Consistent Daily Schedule:- 

Make your go-to-bed timing consistent on daily basis. You should sleep at 9 or 10 PM daily. Once you started, your body become habitual to the routine. This 8 or 9 hour sleep make you feel refresh in the next morning.

Reduce Caffeine and Tobacco Intake:- 

Caffeine block the effect of adenosine in the brain. Adenosine is a neurochemical indicator of sleep debt i.e. not getting enough sleep which causes mental, emotional and physical fatigue. Tobacco has been found not only to disrupt but also to reduce total sleep time. You should avoid caffeine intake if possible.

Turn off The Computer or TV:- 

Watching television or computer for long time makes you tired. Don’t skip your routine time to go on bed. Turn off your TV or computer at right time.

Do Regular Exercise:- 

Regular exercise make you feel refreshing and energetic throughout the day. Do at least 15 minutes of exercise daily and drink enough water.

Never Go To Bed on a Full Stomach:- 

Always remember, eat only 80% of your stomach capacity i.e. you should give some space to your stomach to digest.

Never Go To Bed on an Empty Stomach:- 

You already know that, you can not sleep with empty stomach. You should eat before go to bed. Empty stomach can lead to acidity.

Limit Beverage Consumption Before Bed:- 

Do Not drink water or other beverages just before sleep. It can wake you up between your sleep.

Keep Your Bedroom Quiet and Dark:- 

Make your bedroom under quiet and dark condition. Even put off the show lamp and put aside your mp3 player.

Use comfortable Mattress & Pillow:- 

Your mattress and pillow plays a critical role for a good sleep. Use comfortable mattress and pillow for a good night sleep.

Wake Up Using Your Internal Alarm Clock:- 

When you make your routine to go to bed, your internal biological clock make your body to wake up at right time in the morning. Wake up in the morning with your internal clock actually, better than to wake up with the alarm clock.

As per US National sleep foundation, the recommendation for sleeping hours for humans is categorises as follow:-

Age and condition	Sleep Needs
Newborns (0–3 months)	14 to 17 hours
Infants (4–11 months)	12 to 15 hours
Toddlers (1–2 years)	11 to 14 hours
Preschoolers (3–5 years)	10 to 13 hours
School-age children (6–13 years)	9 to 11 hours
Teenagers (14–17 years)	8 to 10 hours
Adults (18–64 years)	7 to 9 hours
Older Adults (65 years and over)	7 to 8 hours

A good sleep helps to increased waste clearance functions of brain and wound healing restoration. So eat healthy, get in bed at proper time and avoid junk food.