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Diseases

DIET TO CONTROL SUGAR

1. Raw, Cooked, or Roasted Vegetables


These add color, flavor, and texture to a meal. Choose tasty, low-carb veggies, like mushrooms, onions, eggplant, tomatoes, Brussels sprouts, and low-carb squashes, like zucchini.

Try them with dips such as low-fat dressings,hummus, guacamole, and salsa, or roasted with different seasonings such as rosemary, cayenne pepper, or garlic.

 

2. Greens


Go beyond your regular salad and try kale, spinach, and chard. They’re healthy, delicious, and low-carb, Powers says.

Roast kale leaves in the oven with olive oil for quick, crunchy chips. You can also mix greens in with roasted veggies to add texture and a different flavor, or serve them with a little protein, like salmon.

 

3. Flavorful, Low-calorie Drinks


Plain water is always good, but water infused with fruits and vegetablesis more interesting. Cut up a lemon or cucumber and put it in your water, or make ice cubes with some flavoring in them.

If you’re not a hot tea drinker, try cold tea with lemon or a cinnamon stick.

“Not only are these beverages low-carb, they can also help fill you up so you don’t crave other foods,” Powers says.

Diabetes Superfoods

• Supercharge your meal plan with these ten foods full of vitamins, minerals, and fiber


• Take the time to plan before you shop, stock your kitchen so everything you need for a quick meal is on hand.


• Learn about drinking alcohol if you have diabetes.


• Learn ways to manage your diabetes while eating out.


• Are grains and starchy vegetables good or bad?


• Fill half your plate with non-starchy vegetables for a healthy meal.


• Protein foods are an important part of a diabetes meal plan. Learn about your best choices.


• Don’t forget that the beverages you drink can also have an effect on your weight and blood glucose as you work to control your diabetes.

YOGA TO CONTROL SUGAR

Paschimottanasana : Sit in Dandasana, Hold the big toes and keeping your back straight bend forward leading with your chest (bend from your hips and not from your lower back). You can also hold your shin bone or bend your knee but try to bend from your hips. For a more detailed step by step instructions and variations of the posture click the link Paschimottanasana

ParivrttaParsvakonasana : Stand in Samasthiti (both feet together). Step your foot about 3 to 4 feet apart and rotate your right foot ninety degrees, rotate your left foot in by about 45 degrees. Twist your body and place your left elbow on the outside of your right knee, join your hands like namaste and then press your right elbow on the outside of your right knee trying to twist more, also try to bring the namaste to the center of your heart by twisting more.

Halasana : Lie down on your back. Lift both feet up to ninety degrees. Pressing your hands to the ground lift your buttock up and try to place your feet at the back of your head. For a more detailed step by step instructions and variations of the posture click the link Halasana.

Makarasana : Lie down on your stomach,lift your shoulders up and place the respective elbows directly under your shoulder. Place your hands on your cheek. For a more detailed step by step instructions and variations of the posture click the link Makarasana.

Utthita Parsvakonasana : Stand in Samasthiti/Tadasana (both feet together). Step your right foot three to four feet down the mat, rotate the left foot slightly in. Inhale lift your arms horizontally so they are parallel to the floor and exhale placing your right hand on the outside of your right foot. Straighten your left arm in one line with your body and look towards your thumb. Stay here for about 5 breaths and repeat on the other side (you can gradually increase the number of breaths to stay in the posture with practice). For more detailed step by step instructions and easier variations of this posture click the link Utthita Parsvakonasana

 

TIPS FOR SUGAR CONTROL

1. Get more physical activity


There are many benefits to regular physical activity. Exercise can help you:

• Lose weight

• Lower your blood sugar

• Boost your sensitivity to insulin — which helps keep your blood sugar within a normal range

Research shows that aerobic exercise and resistance training can help control diabetes. The greatest benefit comes from a fitness program that includes both.


 

2. Get plenty of fiber


It's rough, it's tough — and it may help you:

• Reduce your risk of diabetes by improving your blood sugar control

• Lower your risk of heart disease

• Promote weight loss by helping you feel full

Foods high in fiber include fruits, vegetables, beans, whole grains and nuts.


 

3. Go for whole grains


It's not clear why, but whole grains may reduce your risk of diabetes and help maintain blood sugar levels. Try to make at least half your grains whole grains. Many foods made from whole grains come ready to eat, including various breads, pasta products and cereals. Look for the word "whole" on the package and among the first few items in the ingredient list.

 

4. Lose extra weight


If you're overweight, diabetes prevention may hinge on weight loss. Every pound you lose can improve your health, and you may be surprised by how much. Participants in one large study who lost a modest amount of weight — around 7 percent of initial body weight — and exercised regularly reduced the risk of developing diabetes by almost 60 percent.

 

5. Skip fad diets and just make healthier choices


Low-carb diets, the glycemic index diet or other fad diets may help you lose weight at first. But their effectiveness at preventing diabetes isn't known, nor are their long-term effects. And by excluding or strictly limiting a particular food group, you may be giving up essential nutrients. Instead, make variety and portion control part of your healthy-eating plan.

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DIET TO CONTROL THYROID

Hypothyroidism can be a tricky condition to manage, and what you eat can interfere with your treatment. Some nutrients heavily influence the function of the thyroid gland, and certain foods can inhibit your body's ability to absorb the replacement hormones you may take as part of your thyroid treatment. There's no such thing as a "hypothyroidism diet" that will make you well, but eating smart can help you feel better despite the condition. Here are nine foods to limit or avoid as you manage hypothyroidism:


1. Coconut Oil

You may hear coconut oil recommended for thyroid patients, and while it can be a healthful option, it's not a cure-all or treatment for thyroid disease.

 

2. Soy May Be a Problem

Soy both acts as a goitrogen, and inhibits thyroid hormone absorption. Don't over consume soy, especially processed and high-phytoestrogen forms of soy, like shakes, powders, soy milk, bars, and supplements. You may want to eliminate soy, or limit soy consumption to fermented forms, like tempeh, in small quantities as a condiment, and not as a primary protein replacement.

 

3. Coffee And Thyroid Medication

You should not take coffee until an hour after you've taken your thyroid hormone replacement medication. Otherwise, the coffee can affect absorption, and make your thyroid medication less effective.

 

4. Calcium-Fortified Orange Juice And Your Thyroid Medication

You should not take calcium-fortified orange juice with your thyroid medication. Wait at least three to four hours after taking your thyroid medication before taking calcium-fortified juice, calcium supplements, or iron supplements, as they can interfere with your absorption of thyroid medication.

 

YOGA TO CONTROL THYROID

Fast-paced Sun Salutation (Surya Namaskar)

Inverted Pose (Viparitakarani)

One-legged Forward Bend (JanuShirasasana)

Fish Pose (Matsyasana)

Plow Pose (Halasana)

Cat Stretch (Marjariasana)

Shoulder Stand : (Sarvangasana) is the most recommended posture in this condition. It stimulates the thyroid gland to function properly because of the pressure effect and also helps stimulate other glands in the head region, such as pituitary and pineal glands, which also have an indirect control on the functioning of the thyroid gland.

 

TIPS TO CONTROL THYROID

1. Eat Sea Vegetables Twice a Week


Sea vegetables are a good natural source of iodine to support the thyroid. Incorporating some sea veggies into your diet can be as simple as:

• Adding a piece of kombu to a pot of beans or soup during cooking

• Sprinkle kelp granules over your salads or hot dishes just like you would use salt

• Making a nori wrap (this is what's used to wrap sushi)

 

2. Slow Down Your Eating


The thyroid gland is located in your throat area, so it literally connects the mind and body. When you rush while eating, the food moves so quickly from mouth to stomach that the connection from mind to body is not strong. The mouth doesn't know what the stomach is doing and vice versa. This is good health advice no matter what: sit down, slow down, savor, breathe and chew your food. Since the thyroid is the master of your metabolism, you want to eat slowly enough so it can record the message that food is entering the body.

 

3. Do Yoga


During my experience at yoga teacher training, I was astonished and delighted to learn how much the yoga asanas can stimulate and support the entire endocrine system. The shoulderstand (sarvangasana) is especially beneficial for stimulating the thyroid gland.

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DIET FOR HEALTHY LIVER

Garlic


Just a small amount of this pungent white bulb has the ability to activate liver enzymes that help your body flush out toxins. Garlic also holds high amounts of allicin and selenium, two natural compounds that aid in liver cleansing.

Grapefruit


High in both vitamin C and antioxidants, grapefruit increases the natural cleansing processes of the liver. A small glass of freshly-squeezed grapefruit juice will help boost production of the liver detoxification enzymes that help flush out carcinogens and other toxins.

Beets and Carrots


Both are extremely high in plant-flavonoids and beta-carotene; eating beets and carrots can help stimulate and improve overall liver function.

 
 

Green Tea


This liver-loving beverage is full of plant antioxidants known as catechins, a compound known to assist liver function. Green tea is a delicious, healthy addition to any diet.

Leafy Green Vegetables


One of our most powerful allies in cleansing the liver, leafy greens can be eaten raw, cooked, or juiced. Extremely high in plant chlorophylls, greens suck up environmental toxins from the blood stream.

Avocados


This nutrient-dense super-food helps the body produce glutathione, a compound that is necessary for the liver to cleanse harmful toxins.

 
 

Apples


High in pectin, apples hold the chemical constituents necessary for the body to cleanse and release toxins from the digestive tract. This, in turn, makes it easier for the liver to handle the toxic load during the cleansing process.

Olive Oil


Cold-pressed organic oils such as olive, hemp and flax-seed are great for the liver, when used in moderation. They help the body by providing a lipid base that can suck up harmful toxins in the body. In this way, it takes some of the burden off the liver.

Alternative Grains


It’s not only that you need alternative grains like quinoa, millet, and buckwheat in your diet, it’s that if you’ve got wheat, flour, or other whole grains in your diet, it’s time to make changes. Your liver is your body’s filter for toxins, and grains.

 
 

Cruciferous Vegetables


Eating broccoli and cauliflower will increase the amount of glucosinolate in your system, adding to enzyme production in the liver. These natural enzymes help flush out carcinogens, and other toxins, out of our body which may significantly lower risks associated with cancer.

Lemons & Limes


These citrus fruits contain very high amounts of vitamin C, which aids the body in synthesizing toxic materials into substances that can be absorbed by water. Drinking freshly-squeezed lemon or lime juice in the morning helps stimulate the liver.

Walnuts


Holding high amounts of the amino acid arginine, walnuts aid the liver in detoxifying ammonia. Walnuts are also high in glutathione and omega-3 fatty acids, which support normal liver cleansing actions. Make sure you chew the nuts well (until they are liquefied) before swallowing.

 
 

Cabbage


Much like broccoli and cauliflower, eating cabbage helps stimulate the activation of two crucial liver detoxifying enzymes that help flush out toxins. Try eating more kimchi, coleslaw, cabbage soup and sauerkraut.

Turmeric


The liver’s favorite spice. Try adding some of this detoxifying goodness into your next lentil stew or veggie dish for an instant liver pick-me-up. Turmerichelps boost liver detox, by assisting enzymes.

YOGA FOR A HEALTHY LIVER

 

Big Toe Pose


Asan : Padangusthasana

This pose gently lengthens and strengthens even stubbornly tight hamstrings.

 

Boat Pose


Asan : Navasana

The asana strengthens the abdominal muscles, the legs and the lower back.

 

Garland Pose


Asan : Malasana

Malasana is a squatting pose designed to improve the digestive system.

 

Seated Forward Bend


Asan : Paschimottanasana

Fold into Paschimottanasana to help a distracted mind—and your hamstrings—unwind.

 

Half Lord of the Fishes Pose


Asan : ArdhaMatsyendrasana

Half Lord of the Fishes pose energizes the spine and stimulates the digestive fire.

 

TIPS TO HAVE A HEALTHY LIVER

1. Moderate your alcohol intake


The liver can only process or break down a small amount of alcohol every hour. For this reason, men should limit their alcohol intake to two drinks a day while women should only have one. A standard drink is equivalent to one ordinary beer or one small glass of wine.

 

2. Cut down on fatty foods


Reduce the amount of saturated fats, trans fats and hydrogenated fats in your diet. Saturated fats are found in deep fried foods, red meats and dairy products. Trans and hydrogenated fats are found in processed foods. The liver stores excess dietary fat, and fat buildup can eventually bring on fatty liver disease

 

3. Reduce body weight


Obesity, particularly, abdominal or central obesity, is a major risk factor for developing fatty liver disease. Eat a balanced diet and exercise regularly to maintain a healthy weight. A fatty liver slows down the digestion of fats. Do aim for the ideal body mass index (BMI) target. The healthy cut-off values recommended by MOH and HPB Singapore are between 18.5 and 22.9.

 

4. Avoid over-supplementation with traditional medicines & remedies


Over-supplementation may cause liver inflammation. As the liver detoxifies, supplementation with certain traditional medicines or remedies can lead to liver damage or even failure. This is because some of these remedies contain heavy metals. Taken in large quantities they can result in liver toxicity or they can affect the regular functioning of your liver.

 

5. Eat more fibre


Eat more high-fibre foods such as whole grains, fruits and vegetables. For proteins, choose more fish, beans and nuts, and cut down on red meats.

 

6. Get vaccinated


Get vaccinated against hepatitis A and B, both viral liver infections. Hepatitis A is contracted from contaminated food and water and hepatitis B, from sexual contact, contaminated blood and needles.

 

7. Get regular exercise


Regular exercise is key to a healthy liver. Exercise increases energy levels, decreases stress on the liver, and helps to prevent obesity – a high risk factor for liver disease. Aim for a total of 150 minutes of exercise, such as brisk walking, per week.

 

8. Be careful of weight loss pills


Over-the-counter weight loss pills which are available without a prescription may contain ingredients such as Ephedra (ma huang in Chinese) which are harmful to the liver.

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DIET TO CURE ASTHMA

1. Best foods for asthma patients:


Fruits: Fruits contain a lot of antioxidants and beta carotene. Research has shown that those children who ate lot of fruits throughout their childhood had lower risk of developing asthma later in life.Fruits with high content of Vitamin C and E just like kiwi, oranges etc. reduce the lung swelling and inflammation.


Increase intake of green leafy vegetables: Fresh vegetables make a good diet for asthma patients. They contain high amount of Vitamins and flavonoids which destroy the free radicals in the body. Free radicals are the toxins in the body which aggravate the asthmatic conditions.


Vitamin D: It is found that people with asthma usually have low Vitamin D levels. So milk, eggs, fish like salmon must be in the regular diet for asthma patients. Spending time under the sun for a few minutes can increase the level of Vitamin D. which in turn has good effect on asthmatics.


Maintain healthy weight: Obesity and asthma attacks have direct link between them. It is found that attacks of asthma significantly reduce when the patient maintains healthy and normal weight. The frequency of asthma increases with the weight gain.

 

2. Foods to be avoided in Asthma:


Reduce salt intake: High intake of salt is known to increase asthma attacks in children. So as far as possible, children should be discouraged to eat packed salty snacks and packaged foods. Moreover research has shown that reduction in salt intake has a positive effect on exercise induced asthma.


Monosodium glutamate (MSG): This is found in a plenty of amount in Chinese foods and packaged and processed foods. MSG is known to trigger the asthma attacks. So it should be kept at bay..


Sulphites : Sulphites are used as preservatives. They are known to aggravate the asthma. Sulphites are found in wine, dried foods, pickles, frozen shrimps and even the fresh shrimps. So this food items should be avoided by the asthmatics.

Yoga Poses for Asthma Relief

Yoga for Asthma Relief: Savasana


Tamal Dodge, a yoga instructor and star of the DVD "Element: Hatha & Flow Yoga for Beginners," recommends the savasana pose for asthma relief because of the breath andstress management it provides. How to do it: Lie on your back with your arms at your sides and your feet and palms dropped open. Close your eyes and soften your jaw, taking your focus inward. Start to focus your attention on your breath and slow it down, making it deep and rhythmic, relaxing every part of your body. Stay in the pose for 5 to 10 minutes, maintaining slow, even breathing.

Yoga for Asthma Relief: Sukasana


Dodge says that the sukasana pose is another relaxing pose for natural asthma relief. Just like savasana, its focus on breath and stress control makes it a great exercise to help asthma and lung function in particular. How to do it: Start seated, with your legs crossed. If you feel some discomfort in your hips or lower back, roll up a towel and place it under your sitz bone (tailbone) for extra support. Take your right hand and place it on your heart, place the left hand on your belly, and close your eyes.

Yoga for Asthma Relief: Forward Bend


Dodge says this bending pose can open up the lungs for natural asthma relief. How to do it: Stand with your legs hip-width apart, fold your body forward, and put a little bend in the knees to relieve any strain in the lower back. Fold your arms, holding each elbow with the opposite hand, and let your body hang as you take five deep breaths with your eyes closed.

Yoga for Asthma Relief: Straddled Splits :


This yoga pose for asthma relief involves stretching out the upper body and opening up the lungs. How to do it: Sit with your legs straddled wide apart and your heels flexed. Firm the thighs, and follow with a big inhale as you reach your arms up. As you exhale, fold your body forward, walking your hands out in front of you. Hold this pose as you take five deep breaths.

Yoga for Asthma Relief: Butterfly :


The butterfly is a popular relaxing yoga pose that can bring asthma relief, which makes it another top stretching exercise to help with asthma. How to do it: Sit with the soles of your feet together and your knees dropped out to the sides — picture your legs as two butterfly wings. Hold your ankles and pull your heels into your hips. Inhale deeply and, as you exhale, fold your body forward. You can use your elbows to press down your knees a bit more. Hold this pose as you take five deep breaths.

 

SELF-CARE TIPS FOR ASTHMA RELIEF

1. Avoid exposure to allergens such as pollen and dust.

 

2. Avoid eating foods to which you are allergic. Some of the common foods to which most of them show allergic reactions include fish and yeast.

 

3. Restrict or even avoid in worst cases fruits with high sugar content like bananas and apples; these will increase the problem of mucus secretion.

 

4. Avoid fried foods and foods that are hard to digest.


 

5. Drink plenty of water. This will not only ease the digestion but also helps to reduce the formation of highly thick mucus

6. Keep your surroundings free of dust. Do not forget to cover your mouth and nose while cleaning. If you are allergic to dust, you will have to face an asthma attack every time you clean the house. It is recommended to use vacuum cleaner to dust your house rather than sweeping with a broom.

7. Keep the air-conditioner filters free of dust.

8. Never use perfumes, cleaning sprays, or air fresheners as the mist from these sprays poses serious risk of bronchial asthma.

9. Keep yourself away from smoking.

10. Regularly use of ginger as a part of diet. It will reduce the chance of allergic infections.

11. Never neglect the symptoms of asthma. Take immediate care. You can consider use of certain simple home remedies like chewing basil leaves, pepper or having a spoon of lemon juice mixed with honey in the morning will help to throw your asthma symptoms far away from you.

12. Have an inhaler ready with you to take care of emergency conditions.

13. It is suggested to lead an active lifestyle with regular physical activity for a limited period of time. Make sure that you are not too tired. In some people fatigue is one reason for asthma. Rather than performing body building workouts, prefer breathing exercises. They will help to fill the lungs with fresh air and exhale all the air out of the lungs. This will help to eliminate a great degree of toxic elements from the body.

14. Consider fasting at least once in a week. This will give the body an opportunity to burn that extra fat and clean the body of wastes. This will be highly helpful for asthma patients who are obese to gain control over their weight.

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DIET FOR HEALTHY KIDNEY

Eat lots of fresh fruit and vegetables (particularly the latter) together with grass fed beef and free range chicken and eggs.

 

Stay away from sugars, sodas and artificial sweeteners, processed salty foods and the bad trans fats. Instead, change to natural salt and good fats such as butter from raw cream, olive oil and organic coconut oil. Stevia is a safe replacement for sugar.

 

Try to drink only water instead of other drinks. This should be pure filtered water – several glasses per day.

 

Maintain a healthy weight and, of course, this will be more easily achieved through the other lifestyle changes that you make.

 

Stay fit by at least 30 minutes of physical activity that increases your heart rate on five or more days of the week – suggestions include: walking, lawn mowing, cycling, swimming or gentle aerobics.

 

Don’t smoke and limit your alcohol to a maximum of two small drinks per day if you are male or one small drink per day if you are female.

 

Have your blood pressure checked regularly. If your blood pressure levels are higher than they should be, lower them with natural remedies rather than statins which can actually lead to kidney damage.

 

Do things that help you relax and reduce your stress levels.

 

Spirulina (from a safe source) helps to protect your kidneys. As kidneys are one of the first organs to suffer damage after significant radiation exposure, Spirulina is used – but research also suggests that spirulina helps protect from the nephrotoxicity of cancer treatments, antibiotics and analgesics.

Yoga for KIDNEY function improvement

Crescent lunge


Stand in a high lunge with arms straight in the air above the shoulders. Back leg is energized, straight and strong. The belly is lifted in and up and the chest is lifted as the arms actively reach up and over. This pose challenges balance, strengthens the front thigh, stretches the hip flexors on the rear leg and energizes the spine.

Crane pose or arm balance


Shins are shelved on the back of the upper arms with the hands pressed firmly into the mat. Toes are lifted toward the buttocks as the chest is extended forward, gaze is forward and down. This pose greatly challenges balance, and targets the core and the upper-arm muscles. This pose has a safe set-up that doesn’t involve a full lift to the hand-balance position.

Low plank or chaturanga


Elbows are hugged against the side ribs and are bent at a 90 degree angle. Tailbone is tucked with the belly scooped in and up to target the core and protect the low back from injury. Toes are curled under and the legs are straight. This pose involves isometric contractions in the arms, shoulders, chest, core and even some work in the legs for whole body strengthening. When repeated from low to high plank the focus moves more directly to the upper body.

Side plank


Balance on the outer edge of one foot and one hand with the torso open to the side and the opposite arm extended. Top hip is stacked above the bottom hip and then both hips are lifted further from the floor. This pose challenges balance, strengthens the upper body and largely targets the side core muscles for the lift in the hips and stability. For beginners, we suggest leaving your bottom knee bent and on the floor.

Warrior two


Stand in a high lunge with the torso and the back foot turned to the side, front knee and toes pointed straight forward, arms extended forward and back with the gaze over the front fingertips and the shoulders pressed down away from the ears.This pose strengthens the front thigh and gluteus muscles while stretching the inner thighs. Keeping the arms extended and straight with isometric contraction for a period of time also strengthens the shoulders, biceps and triceps.

 

TIPS FOR HEALTHY KIDNEY FUNCTION

1. Keep fit and active


Keeping fit helps to reduce your blood pressure and therefore reduces the risk of Chronic Kidney Disease.

 

2. Keep regular control of your blood sugar level


About half of people who have diabetes develop kidney damage, so it is important for people with diabetes to have regular tests to check their kidney functions.

Kidney damage from diabetes can be reduced or prevented if detected early. Use ayurveda to control sugar .

 

3. Monitor your blood pressure


Although many people may be aware that high blood pressure can lead to a stroke or heart attack, few know that it is also the most common cause of kidney damage.

High blood pressure is especially likely to cause kidney damage when associated with other factors like diabetes, high cholesterol and Cardio- Vascular Diseases.

 

4. Eat healthy and keep your weight in check


This can help prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease.

Reduce your salt intake. The recommended sodium intake is 5-6 grams of salt per day (around a teaspoon). In order to reduce your salt intake, try and limit the amount of processed and restaurant food and do not add salt to food.

 

5. Do not smoke


Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it impairs their ability to function properly. Smoking also increases the risk of kidney cancer by about 50 percent.

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DIET PLAN

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DIET IN FEMALE PROBLEMS

1. Carbohydrates


Much of the energy (calories) in what we eat comes from carbohydrate. These are divided into two carbohydrate types:

• Complex carbohydrates - generally starchy foods such as bread, pasta, rice and potatoes.


• Simple carbohydrates - the sweet sugary foods.

There is a lot being written about how much of our food should be made up of carbohydrates but most of the guidelines recommend about one third. This should be mostly starchy carbohydrates, preferably higher-fibre options such as wholemeal bread, wholegrain cereals and brown rice.

 

2. Eat plenty of fibre


There are two types of dietary fibre:

• Soluble fibre, which is found in oats, peas, beans and many fruits and vegetables, dissolves in water to form a gel-like material. It increases feelings of fullness and can lower blood cholesterol and glucose levels.


• Insoluble fibre is mostly found in whole grains, and also in fruit and vegetable skins. It is not digested by the body but forms bulk in the gut, which helps to keep the bowels moving normally.

Starchy foods and fruit and vegetables contain the most fibre. So the tips above on starchy foods and fruit and vegetables will also increase fibre. If you switch to wholemeal rice and pasta, and wholemeal bread, this can significantly increase your fibre intake. Pulses like lentils and beans are also full of fibre.

 

3. Eat enough milk and dairy foods


Milk and other dairy foods such as cheese and yoghurt are important in your diet, as they provide calcium which is needed for healthy teeth and bones. They are also a source of protein and can provide other vitamins and minerals important for your health. Calcium-enriched soya milk and fromagefrais also come under 'milk and dairy foods'. However, other foods such as butter and cream are not considered as dairy foods here, as they are also high in fat, so they come under the fatty foods group.

To make sure that you have enough calcium in your diet, you need three servings a day from this food group. One serving is:

• 200 ml of milk.


• A small (150 g) pot of yogurt.

• A 30 g serving of cheese (about the size of a matchbox).

 

4. Red meat and processed meat


Red meat refers mainly to beef, veal, pork and lamb. Processed meat refers to meat that has been processed to improve the flavour or to help preserve the meat. Examples of processed meat include ham and sausages, as well as canned meat and meat-based ready meals and sauces.


In the case of red meat, There is some evidence that eating red meat increases the risk of bowel cancer (colorectal cancer). There is also a possible increased risk of cancer of the pancreas and cancer of the prostate. However, the evidence is limited and not definite.


There is much stronger evidence that processed meat increases the risk of bowel cancer. There may also be an increased risk of stomach cancer with eating processed meat. Eating processed meat has also been shown to increase the risk of stroke, heart disease and type 2 diabetes. The health risks from eating processed meat increase with increasing amounts of processed meat that you eat.

 

5. Fat


For a long time, obesity and many other health problems have been blamed on the amount of fat that we eat. This makes sense because fat contains about twice as many calories as carbohydrate or protein per gram. However, more recent research suggests the picture is more complex than that. It suggests that carbohydrate plays a larger role in weight gain than we previously thought.


Also, the advice about which types of fats are better to eat has been under discussion. It was previously thought that saturated fats (mostly from animal sources like meat and butter) were more dangerous to health than polyunsaturated fats. Polyunsaturated fats are generally found in vegetable oils. Recent research does not support this view.


It probably is still a good idea to eat less fat if you are trying to lose weight.


Tips to reduce fat in your diet include the following:

• Whenever possible, do not fry food. It is better to grill, bake, poach, barbecue or boil food. If you do fry, use unsaturated oil. Drain the oil off the food before eating.


• Choose lean cuts of meat and cut off any excess fat.

• Avoid adding unnecessary fat to food. For example, use low-fat spreads, spread less butter or margarine on bread, measure out small portions of oil for cooking, etc.

• Watch out for hidden fats that are in pastries, chocolate, cakes and biscuits.

• Have low-fat milk, cheeses, yoghurts and other dairy foods rather than full-fat varieties.

• Avoid cream. Use low-fat salad cream, or low-fat yoghurt as a cream substitute.

YOGA FOR FEMALE PROBLEMS

Tadasana


Although it is called the Mountain Pose, it is actually pretty easy. This asana works on your reproductive organs and helps stimulate them. It also triggers the brain center activity of the menstrual hormone. This makes the Tadasana one of the best yoga poses to cure irregular periods and clear obstructed menses. When the obstruction is eliminated, the pain is automatically reduced by leaps and bounds.

Pasasana


Being a twist rather than a stretch, the benefits of this asana are umpteen. It stretches the back and the belly. It detoxifies your body and removes all the blocks. When you practice this asana, both the energy and the blood are free flowing. It is an extremely handy asana to get rid of the pain in the back and abdomen as well as mend the irregularities of the natural body process.

Trikonasana


This is again an excellent asana to alleviate your menstrual troubles. When you bend sidewards, your reproductive organs are stimulated at a different angle. This helps in better hormonal secretion and facilitates timely periods. When you practice this asana regularly, it helps rid the excessive cramping as well.

Parsvottanasana


Much like the Trikonasana, this pose too involves deep stretching. The stretch is felt right at your abdomen, and hence, the obstructions are cleared, and the reproductive organs are invigorated. Your periods become regular, and the pain slowly vanishes. It’s a happy, healthy period for you.

PrasaritaPadottasanaire


When you practice this asana, your reproductive organs are compressed. This compression acts as a detox and removes all the unnecessary obstructions. It also ensures hormonal balance. Therefore, practicing this asana regularly will solve your menstrual woes.

AdhoMukhaSvanasana


The AdhoMukhaSvanasana rejuvenates the ovaries, uterus, and the fallopian tubes. When your body folds, it massages the reproductive organs inside. Hence, when you practice this asana, obstructions are cleared, and the uterine blood flow is enhanced.

Ustrasana


Being a full abdominal stretch, this asana is extremely effective. It cures all abdominal problems, so not only does this asana clear reproductive obstructions, but it also helps reduce bloating. It alleviates pain in the back too. Practicing this asana is also very relaxing.

JanuSirsasana


This asana is a great stress and anxiety reliever. Hence, it reduces the stress of the period and all PMS issues. It also relieves hormonal headaches. Practicing the JanuSirsasana regularly will help you have a healthy period cycle in due course of time.

 

Health Tips for Female Problems

Slowly reduce the sugar in your diet a little at a time. You’ll give your taste buds time to adjust and be able to wean yourself off the craving for sweets and sugary food.

 

Replace refined carbs with complex carbs such as oatmeal, brown rice, beans, fruit, vegetables, and other high fiber foods. You’ll feel fuller, more satisfied, and have more energy.

 

Check labels and opt for “sugar-free” or “no added sugar” products. Use fresh or frozen ingredients instead of canned goods, and avoid fast food meals.

 

Don’t replace fat with carbs Manufacturers often replace healthy sources of saturated fat, such as whole fat yogurt, with low-fat versions that are packed with sugar or artificial sweetener to make up for the loss in taste.

 

Avoid soda, energy, and sweetened coffee drinks. One can of soda contains 10-12 teaspoons of sugar and around 150 calories. Switching to diet soda isn’t the answer, as artificial sweetener can trigger sugar cravings that contribute to weight gain. Instead, try switching to carbonated water with lemon or a splash of juice.

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