Category Archives: Healthy Tips

Ketogenic Diet

Benefits of Ketogenic Diet:

A ketogenic diet is a dietary approach that focuses on minimal carbohydrates, moderate amounts of protein and high healthy fat consumption — the three keys to achieving nutritional ketosis. In fact, it’s what is recommend for most people who would like to optimize their health.

CLICK & SEE THE PICTURES

There are many reasons why you should try a ketogenic diet. It can be very beneficial for people suffering from chronic conditions, or for those who would simply like to be healthier. You’ll be excited to know that a ketogenic diet can help with the following:

Weight loss — If you’re trying to lose weight, then a ketogenic diet is one of the best ways to do it, because it helps access your body fat so that it can be shed. Obese people in particular can benefit from this method. In one study, obese test subjects were given a low-carb ketogenic diet and a low-fat diet. After 24 weeks, researchers noted that the low-carb group lost more weight (9.4 kilograms or 20.7 pounds) compared to the low-fat group (4.8 kilograms or 10.5 pounds)

Fighting inflammation — The human body can use both sugar and fat as fuel sources. However, the latter is preferred because it is a cleaner, healthier fuel that releases far fewer reactive oxygen species (ROS) and secondary free radicals. By eliminating sugar from your daily food consumption, you’re decreasing your risk of developing chronic inflammation throughout your body.

Increasing muscle mass — Jeff Volek, Ph.D., is a registered dietitian specializing in how a high-fat, low-carb diet can affect health and athletic performance. He’s written many scientific articles on this topic, as well as two books, and he explains that ketones have a similar structure to branched-chain amino acids that can be useful for building muscle mass. Ketones spare these amino acids, leaving higher levels of them around, which can help promote muscle mass.

Reducing appetite — Constant hunger can cause you to consume more calories than you can burn, which can eventually lead to weight gain. A ketogenic diet can help you avoid this problem because reducing carbohydrate consumption can reduce hunger symptoms. In one study, participants who were given a low-carbohydrate diet had reduced appetites, helping them lose weight easier.

Lowering insulin levels — When you consume carbs, they are broken down into sugars in your body. In turn, this causes your blood sugar levels to rise and leads to a spike in your insulin. Over time, you may develop insulin resistance, which can progress to Type 2 diabetes.

By altering your diet to a ketogenic approach, you can reduce your risk of developing Type 2 diabetes. In a study published in Nutrition & Metabolism, researchers noted that diabetics who ate low-carbohydrate ketogenic diets were able to significantly reduce their dependency on diabetes medication, and may even reverse it eventually.

The Ketogenic Diet May Help Lower Your Risk of Cancer
Cancer is a devastating disease and is one of the leading causes of death all over the world. To make things worse, the medical profession has practically ignored evidence that indicates cancer as a metabolic and mitochondrial problem, causing conventional cancer treatment methods to fall short on their promises.

The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if there is little carbohydrate in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures. Almost half of children and young people with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones and is no longer considered beneficial.

Adverse effects of ketogenic diet:
The ketogenic diet is not a benign, holistic or natural treatment for epilepsy; as with any serious medical therapy, there may be complications. These are generally less severe and less frequent than with anticonvulsant medication or surgery. Common but easily treatable short-term side effects include constipation, low-grade acidosis and hypoglycaemia if there is an initial fast. Raised levels of lipids in the blood affect up to 60% of children and cholesterol levels may increase by around 30%. This can be treated by changes to the fat content of the diet, such as from saturated fats towards polyunsaturated fats, and, if persistent, by lowering the ketogenic ratio. Supplements are necessary to counter the dietary deficiency of many micronutrients.

Long-term use of the ketogenic diet in children increases the risk of slowed or stunted growth, bone fractures and kidney stones. The diet reduces levels of insulin-like growth factor 1, which is important for childhood growth. Like many anticonvulsant drugs, the ketogenic diet has an adverse effect on bone health. Many factors may be involved such as acidosis and suppressed growth hormone. About 1 in 20 children on the ketogenic diet will develop kidney stones (compared with one in several thousand for the general population). A class of anticonvulsants known as carbonic anhydrase inhibitors (topiramate, zonisamide) are known to increase the risk of kidney stones, but the combination of these anticonvulsants and the ketogenic diet does not appear to elevate the risk above that of the diet alone. The stones are treatable and do not justify discontinuation of the diet. Johns Hopkins Hospital now gives oral potassium citrate supplements to all ketogenic diet patients, resulting in a sevenfold decrease in the incidence of kidney stones. However, this empiric usage has not been tested in a prospective controlled trial. Kidney stone formation (nephrolithiasis) is associated with the diet for four reasons:

*Excess calcium in the urine (hypercalciuria) occurs due to increased bone demineralisation with acidosis. Bones are mainly composed of calcium phosphate. The phosphate reacts with the acid, and the calcium is excreted by the kidneys.

*Hypocitraturia: the urine has an abnormally low concentration of citrate, which normally helps to dissolve free calcium.

*The urine has a low pH, which stops uric acid from dissolving, leading to crystals that act as a nidus for calcium stone formation.

Many institutions traditionally restricted the water intake of patients on the diet to 80% of normal daily needs; this practice is no longer encouraged.

In adolescent and adults, common side effects reported include weight loss, constipation, dyslipidemia and, in women, dysmenorrhea.

Resources:
https://en.wikipedia.org/wiki/Ketogenic_diet
https://articles.mercola.com/ketogenic-diet.aspx

Advertisements

The Art of Aging Gracefully


Ageing occurs in all animals. In humans, it is believed to occur in part because stem cells stop regenerating damaged organs and the telomeres, or strands, in DNA shorten, and bits and pieces disappear. DNA is damaged and repair is no longer rapid and efficient. All these changes mean that the person becomes physically and mentally weaker.

How soon you age is both genetically and environmentally determined. You can be born with excellent genes but ruin everything by living in a polluted city and adopting bad lifestyle choices such as smoking, drinking, drug use and overeating (obesity).

The body starts to age around 40. Bones become weaker (osteopenia) and muscles deteriorate (sarcopenia). Almost half the muscle mass disappears by the age of 70. It is replaced by fibrous tissue and fat. This reduces physical strength, making one unable to lift even small weights, get up easily from a chair or climb a flight of 10 stairs.

Fat weighs more than muscle, so perceived weight gain often makes people go on a diet. Unbalanced nutrition, without the recommended amount of protein (0.8 grams per kilo of body weight) aggravates sarcopenia. Many people in India have diabetes. Insulin resistance increases with lack of muscle mass, resulting in poor diabetic control.

Sometimes, people take protein drinks, powdered supplements and vitamins in the belief that they will somehow reverse muscle loss and ageing. With the exception of Vitamin D3, folic acid, Vitamin B12 and iron supplements ( if necessary), most megavitamins and supplements are not needed.

Walking, jogging, cycling or swimming for 30-40 minutes a day six days a week works for cardiovascular fitness. Unfortunately, all the muscles are not used during these exercises. To offset wasting, neglected muscles also need to be worked out.

Housework and cooking are exhausting but not exercise. Women need to do aerobic exercise and weights to keep themselves physically fit.

Both men and women should train with light weights three times a week for 20 minutes to prevent osteopenia and sarcopenia. Before starting, get medical clearance. Get a professional trainer to teach you the proper technique.

Mental slowing can be tackled with mind games, new skills and memorising poetry and books.

Yoga provides a workout for the entire body, strengthens all muscles, improves posture and balance, and prevents falls. We need to go back to our roots to stay fit and healthy, and age gracefully.

CLICK & SEE THE PICTURES

1.ALWAYS THINK POSITIVE

2.NEVER SAY PAST WAS GOOD AND PRESENT IS BAD

3.ALWAYS ACCEPT THE CHANGES

4.NEVER GRUMBLE FOR ANYTHING

5.TRY TO LOVE LONELINESS ENJOY IT WITHEN

6.DO MEDITATION DAILY

Banana Peels are most Useful

This is probably one of the most common fruits that we don’t really relish it as much. But before throwing the banana peel into the bin, read this post to know its benefits. It will give you amazing results.

The flesh of the banana is rich in many nutrients and carbohydrates. It is high in vitamins B6, B12, magnesium and potassium. The sugar content is the highest when the banana peel turns black.

CLICK & SEE THE PICTURES

The top benefits of banana peels:-

1.For Sparkling Teeth:

Rub the banana peel every day for a week on your teeth for about a minute. This actually results in teeth whitening, which can cost a lot of money otherwise.

2. Removes Warts:
The banana peel helps in removing warts and eliminates the occurrence of new ones. For this, simply rub the peel on the affected area or tie the peel overnight on it. This is one of the simplest ways to use a banana peel for the skin.

3. Eat Them:
Banana peels can also be eaten. You can find amazing Indian recipes that use banana peels. They are also used to tender chicken.

4. Cures Pimples:
Just massage banana peels on your face and body for 5 minutes every day to cure pimples. The results should be visible within a week. Keep applying the peels till the acne disappears.

CLICK TO SEE  HOW ACNE  IS TOTALLY CURED BY BANANA PEEL :
Treat Acne & Other Skin Conditions With Banana Peels

5. Reduces Wrinkles:
The banana peel helps to keep your skin hydrated. Add an egg yolk to a mashed banana peel. Apply this mixture on your face and leave it for 5 minutes. Wash off after 5minutes.

6. Pain Reliever:
Apply the banana peel directly on the painful area. Leave it for 30 minutes till the pain is gone. A mixture of vegetable oil and banana peel also helps in pain relief.

7. Heals Psoriasis:
Apply the peel on the psoriasis affected area. The banana peel has moisturizing properties and also reduces itchiness. It will quickly heal psoriasis and you can see noticeable results within no time.

8. Heals Bites By Bugs:
Massage the peel on the mosquito bites to get instant relief from the itching and pain.

9. Shoes, Leather, Silver Polish:
Rub a banana peel on shoes, leather, and silver articles to make them shine instantly.

10. UV Protection:
Banana peel helps in protecting the eyes from the harmful UV rays. Make sure you leave the peel under the sun before rubbing the banana peel on your eyes. It is also proven to reduce the risk of cataracts.

CLICK TO SEE  : 16 Ingenious Ways To Re-Use Banana Peels

Resources:
https://www.stylecraze.com/articles/amazing-benefits-of-banana-peels/#gref

Treat Leg Pain With RICE

As we age, one or both of our legs can pain. A slip or fall or even an awkward step can sprain the ankle. It bears half the weight of the upright body but is a relatively weak joint. If the ligaments are strained, swelling and pain occur. If the ligaments are torn, there may be bruising as well. The R.I.C.E. treatment (rest, application of ice every 20 minutes, compression with an elastocrepe bandage and elevation ) for 2-3 days will usually work. Medication such as paracetamol and ibuprofen help relieve the pain. If there is no improvement after three days, then it is advised to consult a doctor.

Now what exactly the RICE method of healing injury:-

Step 1: Rest
Pain is your body’s signal that something is wrong. As soon as you’re hurt, stop your activity, and rest as much as possible for the first 2 days. Don’t try to follow the “no pain, no gain” philosophy. Doing so with certain injuries, like a moderate to severe ankle sprain, can make the damage worse and delay your recovery. Doctors say you should avoid putting weight on the injured area for 24 to 48 hours. Resting also helps prevent further bruising.

CLICK & SEE

Step 2: Ice
Ice is a tried-and-true tool for reducing pain and swelling. Apply an ice pack (covered with a light, absorbent towel to help prevent frostbite) for 10 minutes, then remove for 10 minutes. Repeat this as often as possible for the first 24 to 48 hours after your injury. Don’t have an ice pack? A bag of frozen peas or corn will work just fine.

CLICK & SEE

Step 3: Compression
This means wrapping the injured area to prevent swelling. Wrap the affected area with an elastic medical bandage (like an ACE bandage). You want it to be snug but not too tight — if it’s too tight, it’ll interrupt blood flow. If the skin below the wrap turns blue or feels cold, numb, or tingly, loosen the bandage. If these symptoms don’t disappear right away, seek immediate medical help.

CLICK & SEE

Step 4: Elevation
This means raising the sore body part above the level of your heart. Doing so reduces pain, throbbing, and any internal bleeding that can lead to bruises. It’s not as tricky to do as you might think. For example, if you have an ankle sprain, you can prop your leg up on pillows while sitting on the sofa. The CDC recommends you keep the injured area raised whenever possible, even when you’re not icing it.

CLICK & SEE

Yogurt The best food stuff that everyone should eat


A new study suggests, it could lower the risk of stroke, Victoria Lambert looks at the benefits of this superfood.

CLICK & SEE THE PICTURES

Could a pot of full-fat yogurt for breakfast be an alternative to a daily aspirin to prevent strokes? New research published in the American Journal of Clinical Nutrition suggests that a fatty acid found in dairy could lower the risk of death from cardiovascular disease — and strokes in particular.

Moreover, the University of Texas scientists, who analysed nearly 3,000 adults aged over 65 for 22 years, reported that they had found no significant link between dairy fats and heart disease and stroke, two of the biggest killers associated with a diet high in saturated fat.

The report follows another US study which found that men and women who already have high blood pressure are at lower risk of developing cardiovascular disease if they eat more than two servings of yogurt a week. Scientists from the Boston University School of Medicine, Massachusetts, looked at two large cohorts (55,898 females from the Nurses’ Health Study, and 18,232 males from the Health Professionals Follow-Up Study) and found that eating yogurt as part of a healthy diet reduced the risk by 17 per cent in women and 21 per cent in men.

But is yogurt, with its balance of protein, carbohydrates and fat that’s rich in calcium and Vitamin D, really such a “superfood”? Or is it time to rethink everything we thought we knew about its health benefits?

Dieter’s best friend:

Time was when dieters were advised to reach for a yogurt to take the edge off their appetite. Not any more.
“Not if you are opting for a low-fat yogurt which is high in sugar,” says Kim Pearson, a nutritionist based in London. “Some well-known brands contain 20g (five teaspoons) of sugar per serving.”

The NHS recommends that all adults limit sugar consumption to 30g a day. In the new study, the low-fat yogurts contained 17g of sugar and researchers noted that those “seeking to increase yogurt intake should be advised to maintain a healthful eating pattern”.

Triggers asthma :

A study from the University of Wisconsin-Madison published in the Journal of Nutrition last month found that eating 8oz (226gm) of yogurt before a meal improved metabolism and dampened down inflammation, which is associated with chronic conditions like asthma, arthritis and inflammatory bowel disease.

The scientists behind the study, supported by the American National Dairy Council, claim the key is yogurt’s ability to calm chronic inflammation by improving levels of healthy bacteria in the gut.

The news will be of interest to anyone with an allergy-related condition, such as asthma, who may have eschewed dairy thinking it could trigger an attack.

“Calcium-rich dairy products are essential for healthy bones, especially for children and adolescents. And people with asthma can be at higher risk of bone disease osteoporosis because of the use of steroid medication. So, only avoid dairy products if necessary, ensuring you replace them with other sources of calcium.”

Probiotic power :

“Yogurts contain probiotics which can improve a range of gut conditions,” says Dr Foster. “But the dose in the brands you find in supermarkets is so low, it is of negligible benefit. The probiotics get broken down by stomach acid long before they get a chance to be useful.”

An independent Canadian study published in Nutrients in 2017 agrees. Scientists from the University of Toronto looked at 31 studies which found probiotics were associated with “decreased diarrhoea and constipation, improved digestive symptoms, glycaemic control, antioxidant status, blood lipids, oral health and infant breastfeeding outcomes, as well as enhanced immunity and support for Helicobacter pylori [which causes ulcers] eradication.”

But they warned that many of the studies had been funded by the food industry and tested dosages that were up to 25 times the dosage found in most food products. “Many dosages are too low to provide the benefits demonstrated in clinical trials,” warned Dr Mary Scourboutakos, the lead researcher. “Further research is needed to enable more effective use of these functional foods.”

Pearson says: “Consuming probiotics in food is great as everyday maintenance but if it was for a specific purpose — such as after taking a course of antibiotics — I would recommend a high-strength supplement instead.”

Go dairy-free :

Non-dairy yogurts — those made with soya beans or coconut milk — can be among the most highly processed varieties, and are often laden with sugar; Alpro’s Go On Strawberry, for instance, contains two teaspoons per 100g.

However, Pearson singles out one dairy-free variety for praise. “This yogurt contains just four ingredients: coconut milk, vanilla bean paste, tapioca starch and live cultures. (The plain version contains just three — no vanilla). It’s relatively high in fat, but they are healthy fats, so that’s no bad thing as long as it’s in moderation.”

Resources:
https://www.telegraphindia.com/health/yogurt-myths-248965?ref=health-new-stry