Let’s have A Look at vitamin C

Let’s have A Look at vitamin C

Vitamin c or ascorbic acid is a water soluble vitamin excreted by kidneys.

Vitamin C is important vitamin as it helps in tissue growth and general repair of the body.

Deficiency of vitamin C is uncommon but it can occur at any age which has consequences on the body.

The next question arise in mind is why do we need vitamin C

Answer is: this vitamin helps in the production of collagen which is the important component of connective tissue.

Symptoms of vitamin c deficiency

Delay wound healing

Scurvy

Gingivitis

Bruising

Weight gain

Dry, rough, bumpy skin

Dry hair

Weak bones

Poor immunity

Least but not last fatigue and poor mood

DAILY REQUIREMENT OF VITAMIN C

For a young adult daily requirement of vitamin c is 60 to 90 mg.

OVERDOSE MAY BE HARMFUL

IF you consume upper limit of vitamin c it can cause nausea and diarrhea

SOURCES OF VITAMIN C

ALL the citrus fruits such as lime, lemon, and oranges are richest source of vitamin c

other than these kiwi, green and red peppers, broccoli, strawberries and tomatoes are good source of vitamin c.

VITAMIN C FOR COLDS AND FLU

People suffering from colds and flu can have vitamin c to get their symptoms go away.

Vitamin c helps in boosting up the immunity and make you feel better.

It’s a popular belief that vitamin c can cure cold but it’s not proven until now.

VITAMIN C FOR KIDS

If your child is a picky eater and does not eat fruits and vegetables then he might have less vitamin c levels,

Vitamin c gummies are best source to fulfill the deficiency.

But first get your child’s vitamin c and consult doctor if you see and of the above symptoms.

SCURVY

Scurvy is a disease that occurs when there is lack of vitamin c.

Symptoms include:

Swollen and purple gums that’s are more prone to bleeding.

Dry skin

Bulging eyes

Bleeding into the skin

The symptoms can be reversed by taking adequate amount of vitamin C

QUESTION IS: DOES SCURVY EXIST TODAY

It may uncommon in modern society but it does exist today.

VITAMIN C DEFICIENCY AND WEIGHT GAIN

Alone vitamin c deficiency may not contribute to weight gain however but deficiency of other vitamins can cause weight gain such as vitamin D.

REASON

Deficiency of vitamins can increase your cravings, makes you fatigue which in result you become less active and metabolism becomes slow and results in weight gain.

HOW TO OVERCOME DRY SCALY SKIN WITH LESS VITAMIN C LEVELS

Avoid taking hot baths

Use gentle cleanser 

Use fragrance free moisturizers and cleansers

Avoid too much contact with sun

CONCLUSION

NOW that we come to the conclusion that vitamin c is also the important water soluble vitamin and its deficiency can lead to severe and life threatening consequences.

This vitamin cannot be stored by the body and should be a part of daily diet to prevent its deficiency in the form of fresh fruits and vegetables.

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BELLY FAT THE MOST STUBBORN FAT

BELLY FAT THE MOST STUBBORN FAT

Belly fat is considered as the most stubborn fat as compare to the fat on other areas of the body.

It is the most harmful fat which is linked to many diseases such as heart diseases and type 2 diabetes mellitus.

Here are few tips to get rid of belly or abdominal fat:

1) AVOID EXCESS SUGAR:

When you consume excess sugar it is forced to convert in to fat and accumulates in the belly and liver and leads to insulin resistance.

This includes sugary fizzy drinks, sodas, fruits juices and sports drinks.

2) CONSUME HIGH PROTEIN DIET:

If you increase your protein intake this can help in loosing belly fat and cut the cravings and regain weight over a long period of time.

High protein diet include eggs, seafood, lean meat, nuts and dairy products.

3) CUT DOWN CARBS:

Studies have shown that cutting carbs intake have reduced the accumulation of fat in belly and liver.

4) EXERCISE ROUTINE:

Exercise will not only helps you to get rid of fat but also gives you other health benefits and you may live longer and healthy life.

Cardiovascular exercise will help you to loose overall weight but there are a lot more spot exercises which targets on the belly and help you to loose belly fat.

Spot exercises targets certain areas of the body and help you to loose fat from that area faster without any side effect.

5) INTERMITTENT FASTING:

Intermittent fasting has been becoming very popular these days when it comes to weight loss.

It is an alternate pattern that consist of fasting of 16 hours every day and 8 hours of eating.

Apart from all above tips you can try some belly fat cutter drinks which are natural and has no side effects.

BELLY FAT CUTTER DRINKS

Here are some healthy drinks to loose fat from abdominal area tried by myself. Results may take longer as there’s no magical drink which can help overnight.

1) LEMON AND HONEY WATER:

I am keeping this drink on the top as this is the most healthy drink not only for weight loss but I has other health benefits works as a detox.

2) GINGER WATER:

Ginger water helps to loose weight especially from the abdominal area.

3) GREEN TEA:

Green is the healthiest beverage on the earth.

Studies have shown that consuming 2 cups of green tea daily helps you to get rid of abdominal fat.

4) CINNAMON TEA:

Cinnamon tea is effective for loosing belly fat if consumed in moderate amount.

It also helps in regulating hormones and boosting up the metabolism.

CONCLUSION:

BELLY FAT is the most difficult fat to loose but can be lost if combined with healthy diet and exercise.

This is the most dangerous fat and linked too many diseases.

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PICKY EATERS

PICKY EATERS

 Being a mother of a six year old kid I have experienced problems especially when it comes to food.

Attracting always towards junk and denying for healthy meal is always being an issue.

As a result of which kids nowadays like mine suffers from iron deficiency anemia and low

Vitamin D levels.

The more I force him to eat the more he refuses. One day I decided him to take him to pediatrics to discuss and Dr. replied: as a human being he will not stay hungry for a longer period of time and will eat when he feels like.

I was literally not satisfied with this answer and I decided to put my effort to make the food healthy and attractive and stop forcing him.

So I applied few tips to make him to eat as follows:

1)  STOP FORCING TO EAT

The first advice for all mums is to stop forcing the kid to eat. The more you push them to eat the more they refuse.

2) FAMILY STYLE

Sit like a family and share the meal and make at least one of your child’s favorite meals.

3) DISTRACTIONS

Media distractions like cell phones or television will distract him and he will not eat.

4) MAKE FOOD ATTRACTIVE

Adding spices to the food will make food attractive for them and they will enjoy the meal.

5) ADD VARIETY

Add variety to your child’s meal. Giving same kind of food will make it boring and he will refuse or don’t show interest.

6) MAKE YOUR KID A CHEF

Some kids are very interested in helping you with cooking. You can give the, small task like stirring, picking herbs from garden, counting ingredients. This will make their interest towards eating their self-made food.

HOW TO SATISFY YOUR PICKY EATER

What I did was I added variety to my child’s meal

Instead of giving him junk I started making food which is healthy and does not sound like junk.

HEALTHY PIZZA

Like if a kid demands for pizza I made a whole-wheat dough at home topped with fresh veggies and cheese that’s a healthy option I guess instead of ordering pizza from outside.

If a kid refuses to eat egg for breakfast why not go for a French toast (bread soaked in whisked egg and shallow fried.

Instead of giving sugar start using organic honey.

There’s always a healthy substitute.

Reduce the intake of milk. If your child takes more milk he will not eat food.

CUT the sugar intake .If you give more sugar they will not eat.

If your child likes bake food go for it.

Start baking healthy cakes like bake healthy cake with oats and fresh fruits.

CONCLUSION:

So instead of forcing kids to eat, make the food attractive and healthy which will make them to eat by themselves. If you have any concerns regarding your child’s health visit a pediatrician.

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DENTAL HYGIENE

DENTAL HYGIENE

Maintaining good dental health is one of the most important requirements for human body. Many diseases that affect the body may first be seen in mouth e.g. diabetes. Poor dental hygiene would lead to early loss of teeth and infection of gums and underlying bone.In short good oral health is important to overall well-being of a person. 

Consequences of neglected or poor oral hygiene:

Dental diseases including tooth decay (cavities, dental caries), gum diseases, e.g. gingivitis, and periodontists can occur if oral hygiene is neglected for long. It is of paramount importance that oral hygiene be carried out on a regular basis to enable prevention of these dental diseases.

Dental Plaque and tartar:

Dental plaque is a mass of bacteria that grows on tooth surfaces and is often visible around the gum line. Plaque can also attach on dental fillings or crowns and bridges or even dentures.  It is a sticky deposit which is initially colorless, but when it forms calculus also known as tartar, it becomes brown or pale yellow. Bacterial plaque is one of the major causes for dental decay and gum diseases. Plaque control and removal can be achieved easily with twice-daily tooth brushing and use of dental floss and interdental brushes however calculus or tartar needs professional removal. Plaque starts to reappear after the tooth surface has been cleaned, which is why regular brushing is encouraged. A diet containing a lot of added sugars like juices, chocolates, candy encourages the formation of plaque. Microorganisms or bacteria in the plaque convert the sugar into acid. This acid then causes the breakdown of the tooth structure (enamel first) eventually leading to tooth decay. If left untreated it can lead to pain when the pulp of the tooth gets involved.

Methods of oral or dental hygiene:

Regular brushing twice a day with a fluoridated toothpaste is recommended by most of the dentists or hygienists, once at night and once after breakfast. At least 2 minutes of brushing on all the surfaces of teeth is required for maintenance of proper oral health. Along with brushing interdental cleaning is also important which is done with the aid of floss or interdental brushes. These enable the removal of food packed between the teeth where the brush does not reach.

What else can you do?

Maintain a proper and well-balanced diet without too much sugar intake to reduce the risk of cavity formation. Reduce the frequency of sugary drinks and limit snacking. Increase the amount of food which protects the teeth e.g. milk and cheese which are rich in calcium and phosphate, and encourage remineralization of the teeth. Chew on sugar free gums like xylitol to increase the saliva production.

Oral hygiene consists of both personal and professional care. Dental X-rays (radiographs) are often performed as part of routine professional examinations that’s why its recommended to follow up with dentist regularly at least once a year. Sometimes, even with best personal oral hygiene measures, plaque and tartar deposits accumulate on the teeth and need to be removed professionally. 

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VITAMIN D DEFICIENCY

VITAMIN D DEFICIENCY

Vitamin D deficiency is extremely common nowadays and mostly people are unaware of it...

This is the most important vitamin in the body and mostly taking place in all the functions of the body. Our body makes vitamin D with the help of cholesterol when exposed to sunlight.

The cause of people getting unaware of low vitamin D levels is that the symptoms are subtle and nonspecific and difficult to know whether it is because of low vitamin D levels or something else.

Let’s have a look for the symptoms:

1) FATIGUE OR TIREDNESS:

One of the crucial symptom of low vitamin D level is getting tired too often despite of heavy exertion which has severely negative impact on the quality of life. Most commonly experienced in women and young adults.

This was the very first symptom noticed by me coming to the conclusion that I have low vitamin D levels.

Taking vitamin D supplements may improve the levels.

2) BONE PAIN:

Low vitamin D levels may lead to bone pain as vitamin D is required for calcium absorption.

Bone pain is mostly in legs, ribs and joints.

3) DEPRESSION:

Low vitamin D levels may give rise to depression.

4) IMPAIRED WOUND HEALING:

Delay wound healing after surgery or injury may be associated with low vitamin D levels.

5) BONE LOSS:

Vitamin D plays a major role in calcium absorption and bone metabolism. Women and older adults are at more risk of bone loss because of low vitamin D levels leading to more risk of fractures.

Getting enough vitamin D is extremely important for preserving bone mass as you grow older.

6) HAIR LOSS:

Hair loss may also be associated with vitamin D deficiency.

7) WEIGHT GAIN:

Weight gain may be associated with low vitamin D levels especially in women.

CAUSES OF LOW VITAMIN D LEVELS

1) DIET

Diet plays a crucial role in every aspect of human life. Diet must include dairy products like cheese milk yogurt and fish to give body adequate amount of vitamin D.

2) SUNLIGHT

Lack of sunlight may leads to deficiency of this vitamin. People who stay mostly indoors are more likely to have vitamin D deficiency.

TIPS TO ADD MORE VITAMIN D INN YOUR LIFE

1) Get more sun

2) Get adequate sleep

3) Get vitamin D rich diet which includes dairy products and fish (tuna, salmon, and sardines)

4) Get vitamin D supplements

VITAMIN D DEFICIENCY IN CHILDREN

Symptoms of low vitamin D levels are same in children including muscle and bone pain.

Children who have soft bones due to low vitamin D levels their bones may bend and become bow shaped leading to rickets.

CONCLUSION:

Vitamin D is very important for bone and muscle health. It is very hard to get vitamin D from the food alone, so exposure to sunlight is mandatory.

Diet must include dairy products and fish to maintain adequate amount of vitamin D in the body because as we age our nutritional demand increases.

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BREASTFEEDING VS BOTTLE FEEDING

BREASTFEEDING VS BOTTLE FEEDING

Mother’s feed is a gift for every baby given by nature and is the basic right. It is the natural way to feed your baby. The milk given to baby during few hours after birth protects him from different infections and provides immunity against diseases. It provides all the nutrition during first 6 months of life.

Breast feeding is not only beneficial for the newborn but also for the nursing mother as this can help her to shed extra calories via milk and return  back to pre-pregnancy size.

But unfortunately over the past few years breast feeding is being ignored by mothers and they are more relying on formula milk or bottle feeding.

Let’s discuss the benefits of breast feeding:

   1) Breast feed contains important nutrients fat, vitamins and minerals your baby needs to grow.

2) It contains antibodies that fights against bacteria and viruses.

3) It is easily digestible by babies.

4) It protect babies from asthma and allergies.

5) Breast feed has been linked to higher IQ scores in later childhood.

6) It helps mothers to get rid of extra calories and help you to shed your pregnancy weight faster.

7) It reduces the risk of uterine, ovarian and breast cancers.

8) It is very important for mother baby bonding.

9) It is easily available, free of cost and no need to warm up or sterilize bottles as in formula milk.

CONS OF BOTTLE FEEDING

Bottle feed babies are more often prone to indigestion, gas problem and tummy aches.

Most of the formula milk claims that they have all the nutrients but they lack basic nutrients needed for baby’s growth.

No matter which brand you choose bottle feeding is always expensive than breast feeding.

It’s not just about the cost but you have to keep the bottles clean every time to maintain the hygiene.

Dis-vantages of bottle feeding can be more expensive.

Bottle-feeding formula do not provide immunities.

The ultimate decision should be made by parents. It completely depends on you and you circumstances what you choose for your baby.

FACTS ABOUT FORMULA FED BABIES

Formula fed babies sleeps longer as formula is not easily digestible by babies and they sleep longer.

Formula fed babies are at higher risk for obesity in their childhood.

They are actually happier babies as it’s easy for babies to take bottle and less effort is required to suck bottle as compare to breast milk. Breast feeding hard work for babies.

PROS ABOUT BOTTLE FEEDING

There are some pros regarding bottle feeding which includes:

1) It can be fed by any one if mum is not available or busy.

2) It is easy to monitor the amount of milk baby has consumed.

3) It gives more flexibility and relaxation to mother.

4) Women who formula feed does not need to worry about what to eat or drink.

5) It keeps the baby full for a longer period of time.

CONCLUSION:

So we have come to the conclusion that breast fed infants have less infections and less hospitalizations.

 So breast feeding is the perfect food for the baby with numerous benefits over formula milk.

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HOW TO KEEP WEIGHT OFF PERMANENTLY AFTER LOSING

HOW TO KEEP WEIGHT OFF PERMANENTLY AFTER LOSING

Unfortunately, many people gain the lost weight back after losing. Maintaining weight is more difficult than losing it. However one need to stick to a healthy diet and exercise regularly to maintain the lost weight. Most of the people think that they will stay same after losing weight even if they stop exercising or start eating crap, but end up in gaining.

Be patient and don’t let your hard work go wasted and think about how much effort you have put in the past to lose the stubborn fat. You will be tempted by different foods in different situations and moderation is the key to every tough situation.

HERE ARE THE KEY POINTS TO KEEP YOURSELF ON TRACK

1)  ADD VARIETIES TO YOUR FOOD

People who eat same food on a daily basis gets bore quickly and gets off the track easily.

Try adding variety to your meals.

Making a tasteless food and eating it regularly will help you for short term but you cannot eat this throughout your life.

2) PORTION CONTROL

This is very important to control the amount of food you take. Instead of using big round plate I prefer using the plate which has small sections to control my portion of food.

And go for small plate instead of large as this will gives you a satisfaction that you ate enough.

3) INCREASE YOUR WATER INTAKE

Keep yourself well hydrated throughout the day will not only keep your skin glowing but will control your cravings.

4) EXERCISE REGULARLY

Doing exercise 5 times a week will help to maintain the lost weight. Doing same thing every day find sometime boring but try to make a gym partner air find a friend with whom you can enjoy outdoor walk.

5) PUMP YOUR PROTEIN INTAKE

Women need 46 grams of protein a day and men need 56 grams of protein a day. keep your protein intake up to the mark will help you to keep your weight in check.

6) GO FOR WHOLE WHEAT INSTEAD OF WHITES

Replace all white refined grains with whole wheat. This will keep your weight off and included in healthy eating.

7) EAT MEALS WITHOUT DISTRACTION

You won’t believe how much additional calories you consume if you are distracted.

Watching television or browsing your smart phone will keep distracted and you end up with eating more.

8) MAKE YOUR WORKOUT A FUN

IF you work out like a chore you won’t be able to make it on daily basis, instead make it a fun activity

Try different workout and make you favorite playlist and make it more interesting.

9) KEEP STRESS DOWN

Keep yourself away from stress and sleep 8 hours a day will help you to perform better and keeps you on the track.

10) DON'T MAKE YOURSELF A HUNGRY LION

Keeping yourself hungry for a longer period of time won’t help instead you end up with eating double later on.

So trying eating a snack every 2 to 3 hours, this will keep the metabolism active and you won’t become a hungry lion.

CONCLUSION

Least but not last if you want to be on track and don’t want all your hard work go wasted eating healthy and exercising will help you to maintain the lost weight.

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