Vitamins and Minerals for an Acne-free Skin

Pimple is the layman’s term, while in the scientific world it is called Acne Vulgaris. Acne is a skin disease which involves oil glands at the base of the hair follicles. In majority cases it occurs during puberty when the sebaceous glands start working. Acne is not a threat to life but it leaves scares on the skin and makes the person feel belittle about themselves. If explained in easy terms, pimples are the accumulation of dirt and oil in the pores. These pimples block the pores and do not allow the skin to breathe and clear itself.

Causes of Acne

The reason of acne is not one. There are many possibilities to why you have been suffering from acne. But I can surely list down some of the major and common reasons that cause acne to the skin.

  • Lifestyle: Lifestyle plays a very important role in your skin health. Having an unhealthy lifestyle not only affects the internal organs but it also the largest organ of the body, skin. Unhealthy lifestyle includes, consuming fried food, drinking less water, not washing the face before going to bed, avoiding healthy eating habits and no physical activities.
  • Internal factors: We are all aware of what internal factors mean. It can either be genes that are playing its villainous role or it can be your hormones. You will have a skin prone to acne if your parents and grandparents had the history of skin related problems. Now for the hormonal issues, this can be solved only by a gynecologist.

Vitamins and Minerals essential for getting rid of the Acne:

Vitamin E

The main objective of Vitamin E is to end the clogged pores and defend skin cells. Vitamin E is the most recommended remedy to have a healthy and beautiful skin. We can always opt for the supplements that contain Vitamin E from the medical stores to increase the consumption of Vitamin E. But there are many natural forms of vitamin E which you can relish anytime. Some good sources of vitamin E are Almonds, Avocado, Spinach, Sunflower seeds and Sweet Potatoes.

Vitamin A

Vitamin A is known for rejuvenating the skin and making it look healthier and younger. Vitamin A exfoliates the top layer of the skin and increases the turnover by promoting the cells to mature. Vitamin A too have many supplementary sources available in the medical stores, but we many natural forms too which helps the skin feel healthy. Some natural sources of vitamin A are, Carrots, Dark leafy vegetables, dried apricots, Sweet potatoes, Tuba fish and iceberg lettuce.

Zinc

Zinc is a must to have a healthy and beautiful skin. Zinc has the ability to metabolize omega-3 fatty acids which has proven to be beneficial to the people with stubborn acne. Zinc acts as an antioxidant and anti-inflammatory substance which fights bacteria causing acne. The natural form of zinc is found in food like, Spinach, pumpkin, chocolates, beans, pork, chicken, mushroom and nuts.

NOTE: Even though there are many supplements that provide high amount of vitamins and minerals, it is always recommended to consume the natural form of these vitamins and minerals.

 

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Natural Treatments for Irritable Bowel Syndrome

Irritable bowel syndrome (IBS) – also called Spastic Colon– refers to a common bowel disorder characterized by abdominal pain and cramping, intestinal gas and bloating, as well as changes in bowel movements without a known reason. Diarrhea or constipation are primary symptoms – in some cases, these symptoms alternate, while in others one is more dominate.

The causes of IBS are not well understood but are likely multiple, including biological, social and psychological factors. Stress and Infection are the most common triggers.

Living with Irritable Bowel Syndrome can get, well, ‘irritating’. It may get embarrassing and uncomfortable when you struggle for a prolonged time, Consider these natural ways to get some relief:

Eat Yogurt
Diarrhea drains away the good bacteria that help against harmful bacteria. In the case of IBS, It is recommended to eat plenty of yogurt with active bacteria on an empty stomach as it will act as a soothing agent to your gut.

Cumin, Fennel & Thyme
Take 1 tablespoon of each- cumin, fennel, and thyme and boil it in a glass of water. Drink this concoction daily and it works wonders.

Drink Tea
Drink a cup or two of peppermint tea. It will relax your intestine, reduce spasms and relieve gas pain. Make sure your tea contains real peppermint and not just then flavoring.

Avoid artificial sweeteners
Gums and candies often contain artificial sweeteners which are laxative in nature and difficult to digest.

Avoid Caffeine
Caffeine in coffee and fizzy drinks irritate your intestine and worsens IBS, therefore, it should be avoided.

Fiber
Eating sufficient amounts of fiber may alleviate constipation, improve diarrhea, and prevent muscle spasms. Good sources are beans, oatmeal, and some fruits, such as apples, strawberries, and grapefruit.

Ginger
Ginger is helpful for a wide variety of gastrointestinal ailments ranging from simple indigestion to severe IBS-induced severe nausea and cramps. Chew a tiny piece of ginger before and after every meal to encourage relief from nausea and other digestive distress. Unsweetened Ginger Tea is also helpful in some cases.

Eat Small Meals
Changing diet obviously plays an important role in controlling IBS but this habit is worth giving a try. Eating smaller meals helps your stomach handle meal load better, so it ensures better digestion and less chance of overstimulating the digestive system.

Chamomile Tea
Chamomile has anti-spasmodic, anti-inflammatory, anti-peptic, antibacterial, antifungal, and sedative properties. Chamomile tea has a calming effect on the muscle tissues and also acts as an effective remedy for gastrointestinal spasms.

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Ten Ways to Chill Out and Not Stress Out

Stress Management is essential for your progress in the workplace, but we put it on the back burner more often than not. Even though you can’t often physically view stress it’s there and some days work makes you feel extra anxious. Some days you want to rip your hair out because of deadlines, presentations and potential raises. Here are some healthy habits that will her you calm you throughout those stressful times.

Take a Deep Breath
If you’re feeling overwhelmed and feel the need to clear your head, a few deep breaths will restore balance. Simply Inhale and Exhale. It will activate your body’s natural relaxation response and boost your energy as well as mood.

Listen to Music
Mornings can be crazy but a feel-good playlist can lift your spirit and make your work commute so much better.

Stretch at your desk
Sitting at a desk for hours on end can cause unnecessary tension in your neck, shoulders, and mind even. Take a few minutes to stretch at your desk several times throughout your working hours to relieve your body of the stress.

Take teatime breaks
Instead of slouching in your chair with a cup of coffee or tea while in front of the computer screen, take some time out grab your cup and take time drinking it in solitude.

Eat Right
Proper diet will make you better prepared to take on whatever challenge you have to face at work. Make sure your diet consists of a healthy dose of omega-3 fatty acids, whole foods, fruits, and vegetables.

Sleep Well
Work stress will get magnified if you are sleep-deprived. Aim for eight hours of sleep every night as it will help you solve problems with a clear mind and boost your intelligence even.

Learn to say “No”
Don’t self-imposed stress by seeking other people’s approval by becoming a “Yes Man” Don’t feel obligated to say yes to everything and everyone. Overcommitting and overworking never ends well.

Negotiate Priorities
It is important that you understand your role in your company, and strategize your personal goals accordingly. Prioritize your to-do list as best aligned with your company and your goals.

Social Time
Avoid getting swamped in work and only work. Hang out with your friends or just talk to a friend on call even if it’s a quick call. Make a habit of reaching out to your friends.

Schedule Destressing activities

Take time out to get creative, go for a walk or a movie, get a massage or clean your cupboard or anything that makes you feel instantly happier. Some people even recommend disengaging from work by keeping cell off on weekends.

It’s impossible to eliminate stress from the workplace but you can neutralize the stress by instilling a few distressing habits and unwinding every once in a while. It’s never late to start making your work life better.

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Health Benefits of Coconut Water

Coconut water is famously consumed during summers to bring down the heat building up in the body due to the fireball. Kids and immature crave for ice creams and colas but our parents insist us to drink coconut water as ice creams and cola are simply a temporary cooler, whereas coconut water works right to your body system. But, I think we should be taking the benefits of this beverage in all season. Even though the sun is not dancing furiously right above our head during other seasons, coconut water should be consumed for its other medicinal factors.

Why is coconut water so good for health? Well, this water is full of nourishment required to walk on the healthy path.

One cup of coconut water contains 46 calories and,

  • Carbs:9 grams.
  • Fiber:3 grams.
  • Protein:2 grams.
  • Vitamin C:10% of the RDI.
  • Magnesium:15% of the RDI.
  • Manganese:17% of the RDI.
  • Potassium:17% of the RDI.
  • Sodium:11% of the RDI.
  • Calcium:6% of the RDI.

This article is all about convincing the reader to turn towards coconut water even during winters and monsoon. And, below are the benefits of quenching your thirst with this tasty yet healthy beverage.

Strengthens immune system

Drinking coconut water improves your immune system. It has the capability of fighting bacteria that causes infection to the urinary tracts and causes gum disease. Coconut water does not allow viruses that lead to cough, sinus and other disorders enter your body. 

Lowers blood pressure

Coconut water is rich in potassium, magnesium and vitamin C. These components help in lowering blood pressure. The potassium content in coconut water majorly works in reducing the risk of being hit by blood pressure problems.

Keeps you hydrated

Yes, we have water and other fruits to keep ourselves hydrated, then why should we go for coconut water? Firstly, it is a beverage which is delicious yet healthy. Secondly, drinking coconut water will not only hydrate your body but it will also provide you with other nutrients that work in boosting energy and curing skin problems.

Improvement in digestion

Coconut water is a high source of fiber. I hope you all know that fiber plays an important role in digestion. We obtain fiber from various other fruits and vegetables too, yet we fail to take in the required amount of fiber. And, drinking coconut water daily will eliminate this issue.

Healthy skin

As I mentioned above, coconut water is a great source of keeping the body hydrated. Skin being the largest organ of our body, lack of water affects more to your skin than any other organ. Hence, drinking coconut water daily will hydrate your body and leave your skin younger looking.

Stay Away From Fibroids

Uterine fibroids are non-cancerous tumors and are also called as uterine myomas, leiomyomas and fibromas. It is the growth of non-cancerous tumors in the female productive organ, uterus. The causes for this growth in the uterus are still unknown. But the statistics say that around 20 to 50 percent of ladies in their age of childbirth suffer from fibroids. In which not even the half of the percent is diagnosed. Fibroids usually remain undiagnosed due to lack of symptoms and the size of the tumor. The fibroid needs to be big enough to be detected easily.

Symptoms of Fibroids:

The symptoms of the fibroids depend on the location where your tumor occurs, its size and the number of tumors you have. Also, most women do not feel any symptoms but, 1 out of 3 women do notice the symptoms of fibroids.

  • Heavy bleeding during periods that involves blood clots
  • Pain in the pelvis and the lower back
  • Pain during intercourse
  • Increased menstrual cramping and urination

It is always better to prevent something than to attracting it and later treating the problem. Yes, fibroids too can be prevented if the ladies strive to follow a specific lifestyle. What kind of a lifestyle? We shall be talking about the prevention tips to avoid fibroids from growing in your uterus.

Exercise

Fibroids are an abnormal growth of tumor in the female reproductive organ. Just like any tumor, it needs to be cured through surgeries. Well, you can avoid these surgeries and prevent yourself from being affected by fibroids if you exercise daily. Studies have said that ladies who workout are less likely to be affected by fibroids. Also, the ladies who workout for 7 hours a week have less chances of suffering from fibroids as compared to the ones who work out for 2 to 3 hours a week. It must be difficult for most ladies to work out for 7 to 8 hours a week, hence believing that “something is better than nothing”, light exercise is always better than no exercise.

Know about fibroids

Knowing about fibroids is very important. Every lady should be aware of this thing called fibroids because it happens to the most of the female population. The risk of suffering from fibroids increases as a girl ages. She should be utmost careful during her 30s and menopause. Also, women who got their first periods before the age of 14 are at the higher probability of attracting fibroids. Hence, having the required knowledge about fibroids will have you alerted with and reduce the chances of fibroids.

Manage the weight

Statistics states that amongst all the cases of fibroids, the majority of them when overweight and obese. Keeping a check on your weight can protect you from fibroids. This is due to the higher level of estrogen in the obese ladies. Overweight here means, exceeding the normal range of BMI. It is advised to examine your BMI every third month, this will help you in keeping a track on your weight and will also convince you to own a fit body.

Pro Tip: Consuming green tea, green veggies and vitamin D rich food safeguards you from being hit by this non-cancerous tumor.

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Keep Your Knee Pain on Check

Knee pain can have various reasons, it can due to some injury, age or other medical issue. It is a common complain heard by both young and the olds. It usually occurs due to constant wear and tear of the knee joint. There is no such specific area where knee pain usually hits, the location of the knee pain can be anywhere in and around knee. The pain can be mild or it can as severe as it convinces the person to cry on the top of the voice.

Pain in the knee can be due to wear and tear of the knee or can be caused due to weakened bone structure. Other reasons for knee pain can be injuries, fractures, ligament fracture, dislocation of the knee joint, meniscus injuries, stiffness due to arthritis, lupus etc.

Symptoms of Knee pain

  • Noticeable swelling
  • Stiffness in the knee
  • Redness
  • Numbness in the affect area or leg
  • Difficulty in walking and standing

Taking proper care of the knee, or maybe leg at a whole, strengthens the leg and keeps away such pain even after injuries. But, it needs much perseverance and dedication to kick out the pain. Below are some tips that will help you in getting rid of the knee pain.

Exercise

Exercising is not only useful in maintaining a fit body or losing weight but it also helps in getting rid of the knee pain. How? Sedentary life is one important reason our generation encounters some or the other health related issue. Saying goodbye to the restful life will automatically improve your health in a visible amount. Low friction and movement of joints often lead to ache in the knee, hence exercising will reduce the knee pain.

Ice pack

Applying ice packs to the affected area is the easiest and the quickest way to reduce the pain felt in knee. The ice constricts blood vessels and stops the blood flow to the affected area. Low flow of blood reduces the swelling and hence reduces the pain too.

Wrapping 4-5 ice cubes in a thin towel and placing it on the swelling, or on the painful areas for 15 to 20 minutes can relieve you from aches and swelling.

Ginger

Whether you have a throat infection, muscle cramps or knee pain, ginger is a go to option for your aches. Yes, ginger works wonders for your knee pain irrespective of the reason, i.e., the knee pain could be due to injury, old age, fracture etc, ginger has the anti-inflammatory properties which easies down the pain. How to consume ginger for the ache? Drinking hot ginger tea not only reduces throat infection but it also cures the pain felt in the lower back and knee.

Quit exercises that stresses your knee

Indeed exercise is necessary for healthy joints. As I already mentioned above, sedentary is one cause of knee joint pains, it also means that exercising will reduce the possibilities of knee pain. But, exercises that put a lot of strain onto your knee can be dangerous to your knee life. It might aggravate the cause and make the problem and the pain chronic. To avoid aggravating the problem, try not putting too much pressure on the knee.

NOTE: Do not deny visiting a doctor. Taking a doctor’s opinion is always better to avoid something big in the future. The tips given above are extra care to be taken if you wish to have a healthy knee.

Tips for Healthy Eyesight

Eyes are that part of the human body is mostly ignored while we talk about health and fitness. Only the ones with spectacles are reminded with the eye health benefits of fruits and veggies whereas, everybody, people with and without spectacles should to take proper steps towards healthy eyesight. No organ or no part of our system can be left out or ignored. Every organ and part plays a crucial part in our living, life without a single organ or part is hard to lead.

Hence, we are going to provide you with some easy tips to maintain the health of your eyesight.

Get your eyes checked at least once or twice a year

People who do not eyesight problems take their eyes for granted. Going to the doctor and getting it checked once in a while won’t harm you or your health. It only makes you sure about your eye health.

Getting eye checkup done is especially necessary for the people above the age of 40 and the ones diagnosed with diabetes. Your eyesight starts falling down as you age and diabetes tends to affect different parts of your body, hence it is always advisable to get a checkup done ones you hit diabetes or cross 40 years of age.

Drink caffeine

Hurray, coffee and tea lovers! Caffeine too can do some good to your system. BUT, do not drink too much coffee. 2 cups of coffee or tea each day produces tears and moisturizes your eyes. But more than two servings on coffee can lead to drying of tear glands.

Avoid the screen as much as possible

Fine, I know it’s not easy to look away from computer and mobile screens. But whenever you are on your computer, playing games or preparing documents, look away from the screen for 2 minutes after every one hour. This will help you in not stressing your eyes continuously.

Do not use any eye drops without doctor’s prescription

Eye drops contain various chemicals, using eye drops every now and then without doctor’s prescription can harm your eyesight.

Sleep well

This is one difficult tip for the teenagers and young adults. We love staying awake and watching our favorite movies or series or simply chat late night with our favorite people. No matter how much we deny this, adequate sleep is important for your eyes and your overall health. Adequate sleep here means good 8 hours sleep. People normally say 6 hours sleep is enough, but no, it can be ignored on some occasions but otherwise 8 hours sleep is a must.

Eat well

I don’t really need to mention this; we all know the importance of healthy diet. Yet, most of us deny or ignore their overall health due to busy schedules or laziness.

Including green veggies, fruits and dry fruits will help in maintaining your eyesight strong and sharp.

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Herbal Remedies To Lower High Blood Pressure

High blood pressure is also known as hypertension. It’s a cliché thinking that blood pressure is caused due to stress and tension. Though partially true, there are various other external factors that can lead to high blood pressure but, one cannot diagnose a reason for high blood pressure. Hence, high blood pressure is also known as silent killer.

One in three people in India is suffering from high blood pressure. The issue of high blood pressure is more in the urban areas of India than the rural areas. If shown in percentage, estimates show that around 40% people living in urban areas are suffering from high blood pressure, whereas it is 20% people in the rural areas.

Risks of an undiagnosed or untreated high blood pressure:

  • Damaged and narrowed artery
  • Enlarged left heart
  • Kidney scarring
  • Heart failure
  • Dementia
  • Stroke
  • Kidney failure
  • Mild cognitive impairment

Herbal remedies to reduce hypertension:

Cut down salt

This isn’t a herbal remedy but it is essential for bringing down the blood pressure. Also, salt isn’t a problem but the component present in the salt; sodium creates a problem. A little salt is alright, but too much of sodium can disturb the fluids present in your body.

Coconut water

I personally love coconut water for its health benefits. In this adulterated world, one thing that still stands out to be pure is coconut water. Well, I am not mentioning it here because it is pure or it is my favorite. Coconut water is high in potassium and magnesium. Potassium and magnesium are known for regularizing the functions of the muscles, also, I hope you know that our heart is made up of muscles.

Ginger

Gingers have the quality of increasing the blood circulation. Asians use ginger in almost everything but, it will be even more effective if you drink ginger tea.

Basils (Tulsi)

Basils are one of the most delicious and healthy herbs. Our grandmothers have always asked us to eat 3 to 4 basil leaves for its health benefits. But did we know it could reduce high blood pressure too?  Drinking basil tea or eating it raw daily early in the morning will do wonders for your health.

Garlic

Nobody likes garlic, it ruins your breath for no reason. But this breath ruining food has a lot of medical benefits and one amongst which is high blood pressure. Garlic helps in relaxing the blood vessels and allows the blood to flow freely.

Yoga to Benefit your Bones

The word “Yoga” is derived from a Sanskrit word “Yuj”, it means union of soul. Yoga is mainly considered to be a physical activity where one can release their stress and switch into a relaxing mode. Yoga helps an individual in controlling their stress and temper. It is also used to bring stability in one’s mind. We all have used Yoga as an alternative to meditation because, meditation does the same benefits to humans as mentioned above. But very few know that yoga has the power of bettering us physically too. Yoga is not only about relaxing your soul by extending or stretching your body gently. Yoga has both, internal and external advantages. We’re all dim to the term Yoga, many deny practicing yoga saying, “I am a relaxed spirit, I don’t need Yoga”. Many questions hit our thoughts when people recommend us to practice yoga. Don’t panic, I’m here to give you a gist on how yoga can help you tone your body, and how beneficial it is to maintain the bone health.

Firstly, yoga is not a synonym to meditation. Yoga syncs you mind and body which brings serenity to your mind. This serenity allows your body to perform your yogasanas with an untroubled mind. Here are few yogasanas to have a fit bone. You will be surprised to know that these yogasanas benefit you in various other ways too.

Trikonasana (The Triangle Pose)

Trikonasana which is also known as the triangle pose stretches your body gently. This asana is useful in maintaining bone health. This asana strengthens your spine and lower back. It acts as a relief to anxiety, stress and depression and maintains the digestive system as well.

Do not indulge in trikonasana if you are suffering from diarrhea, migraine, low or high blood pressure and have injuries.

Ardha Matsyendrasna (Half Lord of the Fishes Pose)

Ardha Matsyendrasana is also known as half lord of the fishes pose. This asana works of making your spinal cord flexible and improves its function. It also releases the stiffness of the bones and increases blood circulation. Ardha Matsyendrasana can also be helpful for the women with hormonal imbalance.

Setu Bandhanasana (The Bridge Pose)

This yoga posture is known as the bridge pose in English because it looks quite similar to the bridge. This pose is mainly beneficial in relaxing the body and reducing anxiety. The bridge pose is also effective in curing back aches and insomnia. If you have digestion problem or if you are suffering from blood pressure, practicing setu bandhasana will be effective.

Virbhadrasana (Warrior Pose)

Before I tell you the benefits and steps to perform virbhadrasana, let me tell you it is important to perform this pose early morning in an empty stomach. This is known as a warrior pose in English because the pose looks like a warrior positioned in the battle field. Warrior pose improves the poise, increases stamina concentration and relieves stress. People with back problem should practice this asana as it relaxes the back.

While performing any yogasana, keep in mind that putting your body in stress for immediate results might worsen the situation. If you are a beginner, try watching various yoga tutorials and do not over-stretch your body.

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Oral Cancer – Causes and Symptoms

OralCancer

We are all aware that cancer cells are already present in our body. It keeps multiplying and killing itself. It becomes a problem when the cells start multiplying rapidly and do not destroy itself at all. When these cells multiply themselves they spread in the other parts of the body too. The most significant sign of a cancer is lump formation or bleeding. Other signs are frequent illness, loss of weight, etc. Well, these symptoms don’t necessarily have to be cancer, it can be due to other health issues too. Hence, you should consult a doctor before falling into conclusions.

There are many types of cancer but we will today discuss oral cancer.

What is oral cancer?

Oral cancer, also known as mouth cancer is an abnormal growth of cells in the mouth or formation of sores in the mouth. Formation of boils is pretty normal, we all have experienced the pain of boils formed in the mouth. That is not a worry, it is worrisome when you frequently get boils in your mouth which does not go away after a period of time. Oral cancer can affect anywhere in and around your mouth, i.e. lips, tongue, cheeks, gums etc.

 

Causes of Oral Cancer

The main reason for oral cancer is consumption of tobacco. That doesn’t mean you tasting tobacco once will drive to oral cancer.  I remember my doctor said that Lung cancer, oral cancer or liver cancer, they happen to the people who have consumed tobacco, alcohol and cigarette for over 25 to 30 years (there are exceptions too, some occasional drinkers have also been diagnosed with oral cancer). So it’s the dedicated consumption of these health hazardous things that lead to cancer.

  • Smoking, people who smoke over 5 cigarettes daily are most likely to get affected by cancer.
  • Tobacco consumption, people who chew or snuff tobacco mostly get affected with the cancer of cheek and gums.
  • Oral cancers are common in people who are heavy alcohol consumers.
  • Family history.

 

Symptoms of Oral Cancer

  • Uncontrollable boils in the mouth
  • Frequent bleeding of gums
  • Unexplained numbness in and around the mouth.
  • Difficulty in chewing, drinking and speaking.
  • Change in voice.
  • Severe throat pain.
  • Ear pain.
  • Sudden weight loss.
  • White or red patches in the mouth.