Health & Wellness - India Herbs Blog

India Herbs Blog has moved!

2011-04-14T10:31:00.003+08:00

Hi everyone

India Herbs has moved its blog to wordpress! We have further updates on all things health and wellness!

Visit us at http://indiaherbs.wordpress.com/ or India Herbs Blog

Share us with your friends and families.

Until then, stay healthy!

India Herbs - Ancient Remedies for Modern Times

Health Article: Do Not Give In To Your Mood

2011-04-01T10:30:00.000+08:00

Fix your mood, fast. Researchers have discovered that walking can provide a temporary lift from even major depression.

You know that exercise can chase off the blues. But for the first time, researchers have discovered that just a 30-minute walk can give a temporary lift from even major depression.

Researchers at the University of Texas at Austin asked 40 men and women recently diagnosed with major depression to walk on a treadmill or rest quietly in a comfy chair. After a half hour, both groups had fewer negative feelings, such as anger, fatigue, and tension, but only the exercisers said they actually felt good.

The walkers got an 85% boost in vigor (liveliness) and a 40% improvement in well-being. The lift lasted about an hour.

Past studies have shown that aerobic exercise increases the brain's levels of serotonin, a feel-good chemical. People also get an extra boost and a sense of accomplishment by knowing that they've done something good for themselves.

India Herbs - Ancient Remedies for Modern Times

Health Article: 5 Solutions to Thrive Under Stress

2011-03-31T10:30:00.000+08:00

Practice these 5 powerful tools that can help us all build resilience.

1. Build mental armor with meditation
Mindfulness meditation works wonders to boost stress resilience. We teach them to focus on the present moment instead of catastrophizing about the future. After 8 weeks of meditation training, Marines became less reactive to stressors—plus they were more alert and exhibited better memory.

Take short mindfulness breaks.

2. Remember the tough stuff
Cognitive behavioral therapy (CBT)—which helps you recognize and change knee-jerk reactions to stress triggers—is one of the most effective methods of managing PTSD. In the military, such training can include a technique called "exposure therapy," in which soldiers relive disturbing past experiences in small doses with a therapist until the memories become less overwhelming. Along the same lines, doctors have achieved promising results by asking patients who developed PTSD following an illness to imagine a relapse.

Imagine a moment of tension.

3. Bike for long-term resilience
Researchers are learning that exercise doesn’t just soothe stress, it also fortifies brain cells so they’re less vulnerable to anxiety in the future. Neuroscientists at Princeton University recently discovered that neurons created in the brains of rats that run regularly are less stress-sensitive than those in rats that don’t exercise.

While all exercise adds to your resilience, PTSD experts find that outdoor activities are particularly beneficial—especially cycling.

Sweat outside for 5 minutes.

4. Let a pet boost your health
New research shows that owning an animal is an even more powerful way to cultivate calm than previously thought. An astonishing 82% of PTSD patients paired with a service dog reported a significant reduction in symptoms, and 40% were able to decrease their medications, in an ongoing study at the Walter Reed Army Medical Center. The specially trained pooches can sense before their owners do when a panic attack is coming, and then give them a nudge to start some preemptive deep breathing. While we don’t yet understand why, we know the dogs’ presence affects serotonin levels and the immune system.

Bond with Dido.

5. Sleep to rebalance stress hormones
Sleep suppresses stress hormones, such as cortisol, and spurs the release of others, like DHEA, which plays a key role in resilience and protecting the body from stress. Yale University researchers tracked the hormone levels of a group of elite Special Forces soldiers who operate in treacherous underwater conditions and confirmed that higher DHEA levels predicted which divers were most stress hardy. Among women with PTSD, those with higher levels of DHEA have fewer negative moods, other Yale researchers found.

Do a nightly stress scan.

India Herbs - Ancient Remedies for Modern Times

Health Article: 5 Steps That Get Past Your Anger

2011-03-30T10:30:00.000+08:00

Handling your anger and getting into a happier, healthier life.

A grudge is a gift that keeps on giving--misery, that is.

It causes anxiety, depression, anger, paranoia, isolation, insomnia, and physical pain. But by forgiving your transgressor, you take back control of your life, and that brings just as outsized a list of benefits. There are physical payoffs, like lower blood pressure; maybe more important, you feel less anger, anxiety, and depression, and more self-esteem.

1. Understand what forgiveness is--and what it isn't.
A lot of people don't want to forgive because they think it's wimpy, or that it means they're saying the offender did nothing wrong. It's neither: You can send an offender to jail and forgive him. People also think forgiveness requires reconciling with the person who mistreated them.

It can--but it doesn't have to. Forgiveness isn't really about the offender at all. Instead, it's about letting go of the anger that eats at you--accepting that you were wronged but deciding to move on from your hurt. It's an act of profound self-respect and self-care that takes courage and commitment on your part.

2. Grieve for what you've lost.
Premature forgiveness has been compared with squirting whipped cream over garbage. The result may look good, but the underlying problem remains and will fester. To truly forgive, you must feel your sorrow, and that can take time. Even after you've decided to let go of your anger, you may feel it flare from time to time

3. Don't wait for an apology.
Sometimes the person who hurt you isn't even aware that he's done so. In other cases, he's incapable of understanding or caring. The simple words I'm sorry can be healing, but so is deciding that you no longer need to hear them.

4. Try to understand what drove the offender.
Generally speaking, bad behavior is the result of emotional immaturity, a state more to be pitied than judged. For example, studies show that many of the criminals in our federal prisons were abused as children. If your ex-friend betrayed a confidence, what insecurity must have driven her? If your father never showed you love and affection, how damaged must he be? Empathy can force out corrosive anger and transform your life--and sometimes the lives of others.

5. Celebrate who you have become.
In a recent study at the University of Miami, psychologist Michael McCullough, PhD, and his colleagues asked approximately 200 people who'd been hurt by someone to write about either the traumatic aspects of the betrayal or things they'd gained as a consequence, like becoming less selfish or discovering that they had unexpected strength. Those who wrote about what they'd learned or how they'd grown described feeling less bitter than the others did and were also more likely to forgive.

Life is a school for learning, and some of the lessons are painful ones. We can't avoid being hurt. But we can decide not to let our hurt overshadow the rest of our lives. Choosing to let go and move on doesn't leave you the same as you were before. It brings you greater understanding and maturity and more compassion--toward others, and toward yourself, as well.

Smart ways to really move on
Take a calming breath. When an upsetting memory arises, use deep breathing or another stress-management technique to allow yourself to feel your emotions without becoming overwhelmed by them.

Change the way you describe yourself. You were badly hurt--but you're also someone who was brave enough to choose to forgive.

Tell it one more time. Acknowledge your hurt to someone you trust, and then stop telling your grievance story once and for all. These stories keep hurt alive and can prevent you from being fully open to the people you need and love.

India Herbs - Ancient Remedies for Modern Times

Health Article: 25 Ridiculous Healthy Foods

2011-03-29T10:30:00.000+08:00

Pile your plate with these nutrition superstars.

1. Eggs

Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy.

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

2. Greek Yogurt
Yogurt is a great way to get calcium, and it’s also rich in immune-boosting bacteria. But next time you hit the yogurt aisle, pick up the Greek kind—compared with regular yogurt, it has twice the protein (and 25% of women over 40 don’t get enough). Look for fat-free varieties like Oikos Organic Greek Yogurt (90 calories and 15 g of protein per 5.3-ounce serving).

3. Fat Free Milk
Yes, it does a body good: Studies show that calcium isn’t just a bone booster but a fat fighter too. Recent research from the University of Tennessee found that obese people who went on a low-calorie, calcium-rich diet lost 70% more weight than those who ate the least. Vitamin D not only allows your body to absorb calcium, it’s also a super nutrient in its own right. Recent research found that adequate D levels can reduce heart disease risk, ward off certain types of cancer, relieve back pain, and even help prevent depression, but most of us don’t get nearly enough of the 1,000+ IU daily that most experts recommend.

A splash of milk in your morning coffee isn’t enough to provide the calcium and vitamin D you need. Use milk instead of water to make your oatmeal, have a glass with breakfast, or stir some chocolate syrup into it for an after-dinner treat.

4. Salmon
Salmon is a rich source of vitamin D and one of the best sources of omega-3s you can find. These essential fatty acids have a wide range of impressive health benefits—from preventing heart disease to smoothing your skin and aiding weight loss to boosting your mood and minimizing the effects of arthritis. Unfortunately, many Americans aren’t reaping these perks because we’re deficient, which some experts believe may be at the root of many of the big health problems today, like obesity, heart disease, and cancer.

Omega-3s also slow the rate of digestion, which makes you feel fuller longer, so you eat fewer calories throughout the day.

5. Lean Beef
Lean beef is one of the best-absorbed sources of iron there is. (Too-little iron can cause anemia.) Adding as little as 1 ounce of beef per day can make a big difference in the body’s ability to absorb iron from other sources, says Mary J. Kretsch, PhD, a researcher at the USDA-ARS Western Human Nutrition Research Center in Davis, CA. Beef also packs plenty of zinc (even minor deficiencies may impair memory) and B vitamins, which help your body turn food into energy.

If you can, splurge on grass-fed. Compared with grain-fed beef, it has twice the concentration of vitamin E, a powerful brain-boosting antioxidant. It’s also high in omega-3 fatty acids. Because this type of beef tends to be lower in overall fat, it can be tough—so marinate it, and use a meat thermometer to avoid overcooking.

6. Beans
It’s hard to imagine a more perfect food than beans. One cooked cupful can provide as much as 17 g fiber. They're also loaded with protein and dozens of key nutrients, including a few most women fall short on—calcium, potassium, and magnesium. Studies tie beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

The latest dietary guidelines recommend consuming at least 3 cups of beans a week—3 times the measly 1 cup we usually get. Keep your cupboards stocked with all kinds: black, white, kidney, fat-free refried, etc. Use them in salads, stuffed baked potatoes, and veggie chili or pureed for sandwich spreads.

7. Nuts
In a nutshell: USDA researchers say that eating 1½ ounces of tree nuts daily can reduce your risk of heart disease and diabetes. Walnuts are rich in omega-3s. Hazelnuts contain arginine, an amino acid that may lower blood pressure. An ounce of almonds has as many heart-healthy polyphenols as a cup of green tea and 1/2 cup of steamed broccoli combined; they may help lower LDL cholesterol as well.

The key is moderation, since nuts are high in calories. Keep a jar of chopped nuts in your fridge, and sprinkle a tablespoon on cereal, salads, stir-fries, or yogurt. Or have an ounce as a snack most days of the week.

8. Edamame and tofu
Soy’s days as a cure-all may be over—some claims, such as help for hot flashes, don’t seem to be panning out—but edamame still has an important place on your plate. Foods such as tofu, soy milk, and edamame help fight heart disease when they replace fatty meats and cheeses, slashing saturated fat intake. Soy also contains heart-healthy polyunsaturated fats, a good amount of fiber, and some important vitamins.

Soy’s isoflavones, or plant estrogens, may also help prevent breast cancer. Some researchers believe these bind with estrogen receptors, reducing your exposure to the more powerful effects of your own estrogen, says Prevention advisor Andrew Weil, MD. But stick with whole soy foods rather than processed foods, like patties or chips, made with soy powder. Don’t take soy supplements, which contain high and possibly dangerous amounts of isoflavones.

9. Oatmeal
Fiber-rich oats are even healthier than the FDA thought when it first stamped them with a heart disease–reducing seal 10 years ago. According to new research, they can also cut your risk of type 2 diabetes. When Finnish researchers tracked 4,316 men and women over the course of 10 years, they found that people who ate the highest percentage of cereal fiber were 61% less likely to develop type 2 diabetes.

To reap the benefits, eat 1/2 cup daily—preferably unsweetened. For a versatile breakfast, top with different combinations of fruit, yogurt, and nuts. You can also use oats to coat fish or chicken or add texture to meatballs.

10. Flaxseed
Flaxseed is the most potent plant source of omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%—it helps keep red blood cells from clumping together and forming clots that can block arteries. It may also reduce breast cancer odds. In one study, women who ate 10 g of flaxseed (about 1 rounded tablespoon) every day for 2 months had a 25% improvement in the ratio of breast cancer–protective to breast cancer–promoting chemicals in their blood.

Sprinkle 1 to 2 tablespoons of flaxseed a day on your cereal, salad, or yogurt. Buy it preground, and keep it refrigerated.

11. Olive Oil
Olive oil is full of heart-healthy monounsaturated fats (MUFAs), which lower “bad” LDL cholesterol and raise “good” HDL cholesterol. It’s rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Look for extra virgin oils for the most antioxidants and flavor. Drizzle small amounts on veggies before roasting; use it to sauté or stir-fry, in dressings and marinades, and to flavor bread at dinner in lieu of a layer of butter or margarine.

12. Avocado
These smooth, buttery fruits are a great source of not only MUFAs but other key nutrients as well. One Ohio State University study found that when avocado was added to salads and salsa, it helped increase the absorption of specific carotenoids, plant compounds linked to lower risk of heart disease and macular degeneration, a leading cause of blindness. Avocados are packed with heart-protective compounds, such as soluble fiber, vitamin E, folate, and potassium.

But they are a bit high in calories. To avoid weight gain, use avocado in place of another high-fat food or condiment, such as cheese or mayo.

13. Broccoli
Pick any life-threatening disease—cancer, heart disease, you name it—and eating more broccoli and its cruciferous cousins may help you beat it, Johns Hopkins research suggests. Averaging just four weekly servings of veggies like broccoli, cabbage, and cauliflower slashed the risk of dying from any disease by 26% among 6,100 people studied for 28 years.

For maximum disease-fighting benefits, whip out your old veggie steamer. It turns out that steaming broccoli lightly releases the maximum amount of sulforaphane.

14. Spinach
We’ll spare you the Popeye jokes, but spinach has serious health muscles. For one thing, it contains lots of lutein, the sunshine-yellow pigment found in egg yolks. Aside from guarding against age-related macular degeneration, a leading cause of blindness, lutein may prevent heart attacks by keeping artery walls clear of cholesterol.

Spinach is also rich in iron, which helps deliver oxygen to your cells for energy, and folate, a B vitamin that prevents birth defects. Cook frozen spinach leaves (they provide more iron when cooked than raw) and serve as a side dish with dinner a few times a week.

15. Tomatoes
Tomatoes are our most common source of lycopene, an antioxidant that may protect against heart disease and breast cancer. The only problem with tomatoes is that we generally eat them in the form of sugar-loaded jarred spaghetti sauce or as a thin slice in a sandwich. For a healthier side dish idea, quarter plum tomatoes and coat with olive oil, garlic powder, salt, and pepper. Roast in a 400°F oven for 20 minutes, and serve with chicken.

16. Sweet Potatoes
One of the best ways to get vitamin A—an essential nutrient that protects and maintains eyes, skin, and the linings of our respiratory, urinary, and intestinal tracts—is from foods containing beta-carotene, which your body converts into the vitamin. Beta carotene–rich foods include carrots, squash, kale, and cantaloupe, but sweet potatoes have among the most. A half-cup serving of these sweet spuds delivers only 130 calories but 80% of the DV of vitamin A. Replace tonight’s fries with one medium baked sweet potato (1,096 mcg) and you’re good to go—and then some.

17. Garlic
Garlic is a flavor essential and a health superstar in its own right. The onion relative contains more than 70 active phytochemicals, including allicin, which studies show may decrease high blood pressure by as much as 30 points. High consumption of garlic lowered rates of ovarian, colorectal, and other cancers, according to a research review in the American Journal of Clinical Nutrition. Allicin also fights infection and bacteria. British researchers gave 146 people either a placebo or a garlic extract for 12 weeks; garlic takers were two-thirds less likely to catch a cold.

The key to healthier garlic: Crush the cloves, and let them stand for up to 30 minutes before heating them, which activates and preserves the heart-protecting compounds, according to a 2007 study from Argentina.

18. Red Peppers
Citrus fruits get all the credit for vitamin C, but red peppers are actually the best source. Vitamin C may be best known for skin and immunity benefits. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more had less wrinkling and dryness. And although getting enough vitamin C won’t prevent you from catching a cold or flu, studies show that it could help you recover faster.

Vitamin C has other important credentials too. Finnish researchers found that men with low levels were 2.4 times likelier to have a stroke, and Australian scientists recently discovered that the antioxidant reduces knee pain by protecting your knees against arthritis.

19. Figs
When you think of potassium-rich produce, figs probably don’t come to mind, but you may be surprised to learn that six fresh figs have 891 mg of the blood pressure-lowering mineral, nearly 20% of your daily need—and about double what you’d find in one large banana. In a recent 5-year study from the Netherlands, high-potassium diets were linked with lower rates of death from all causes in healthy adults age 55 and older. Figs are one of the best fruit sources of calcium, with nearly as much per serving (six figs) as 1/2 cup of fat-free milk.

Serve by chopping and adding to yogurt, cottage cheese, oatmeal, or green salads. Or enjoy them as a savory snack: Cut a slit in the side and stuff with 1/2 teaspoon of a low-fat version of a soft cheese such as chèvre or Brie.

20.Blueberries
Blueberries may very well be the most potent age-defying food—they’re jam-packed with antioxidants. When researchers at Cornell University tested 25 fruits for these potent compounds, they found that tangy-sweet wild blueberries (which are smaller than their cultivated cousins) packed the most absorbable antioxidants. Research shows a diet rich in blueberries can help with memory loss, prevent urinary tract infections, and relieve eyestrain.

Add up to 1/2 cup of blueberries to your diet a day for maximum health benefits, recommends Ronald Prior, PhD, adjunct professor of food science at the University of Arkansas in Fayetteville. This alone provides just about double the amount of antioxidants most Americans get in 1 day.

21. Asian Pears
One large Asian pear has a whopping 10 g of cholesterol-lowering fiber, about 40% of your daily need. People who ate the most fiber had the lowest total and LDL cholesterol levels, according to a recent study of Baltimore adults. The same researchers found that people who ate the most fiber also weighed the least and had the lowest body mass index and waist circumference.

Serve by dicing it into a salad of Boston lettuce, crumbled goat cheese, walnuts, and mandarin oranges. Or make it a dessert: Add peeled and cored pears to a saucepan with 1 cup white wine, 1 teaspoon honey, 1 teaspoon grated fresh ginger, and enough water to cover the pears. Cover and simmer 40 minutes or until pears are soft.

22. Lychee
A French study published in the Journal of Nutrition found that lychee has the second-highest level of heart-healthy polyphenols of all fruits tested—nearly 15% more than the amount found in grapes (cited by many as polyphenol powerhouses). The compounds may also play an important role in the prevention of degenerative diseases such as cancer.

Serve by peeling or breaking the outer covering just below the stem; use a knife to remove the black pit. Add to stir-fries or skewer onto chicken kebabs to add a sweet, grapelike flavor.

23. Apples
One of the healthiest fruits you should be eating is one you probably already are: the apple. The Iowa Women’s Health Study, which has been investigating the health habits of 34,000 women for nearly 20 years, named apples as one of only three foods (along with pears and red wine) that are most effective at reducing the risk of death from heart disease among postmenopausal women. Other massive studies have found the fruit to lower risk of lung cancer and type 2 diabetes—and even help women lose weight.

In fact, one of the only things that could make an apple unhealthy is mixing it with sugar, flour, and butter and stuffing it into a mile-high pie. Instead, have one as an afternoon snack with a tablespoon of peanut butter, or add slices to sandwiches or salads.

24. Guava
Native to South America, this tropical fruit is an excellent source of skin-healing vitamin C, with 250% of your RDA per serving. One cup of guava has nearly 5 times as much C as a medium orange (377 mg versus 83 mg)—that’s more than 5 times your daily need. It’s also loaded with lycopene (26% more than a tomato), which may help lower your risk of heart disease. And according to research by microbiologists in Bangladesh, guava can even protect against foodborne pathogens such as Listeria and staph.

You can buy guava juice, or simmer chunks in water as you would to make applesauce. Guava also makes a super smoothie: Blend 1/2 banana, 1/2 ripe guava, a handful of strawberries, 1/2 cup soy milk, and a few ice cubes.

25. Dark Chocolate
Dark chocolate is filled with flavonoid antioxidants (more than 3 times the amount in milk chocolate) that keep blood platelets from sticking together and may even unclog your arteries.It may also help with weight loss by keeping you feeling full, according to a study from Denmark. Researchers gave 16 participants 100 g of either dark or milk chocolate and 2 hours later offered them pizza. Those who consumed the dark chocolate ate 15% fewer calories than those who had milk chocolate, and they were less interested in fatty, salty, and sugary foods.

Try a chocolate with 70% or more cocoa. Two tablespoons of dark chocolate chips with fresh berries as a midafternoon snack or after-dinner dessert should give you some of the heart-healthy benefits without busting your calorie budget.

India Herbs - Ancient Remedies for Modern Times

Health Article: Are You Always Tired?

2011-03-28T10:30:00.000+08:00

If you feel tired all the time, don’t blow it off. Give yourself about 2 to 3 weeks to make some lifestyle changes. Get more sleep, trim your social calendar, eat more wholesome foods, drink more fluids, take a multivitamin, and cut back on caffeine and alcohol.

1. Anemia - This condition is more common in women with heavy periods or who don’t consume enough iron.

The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding, or a chronic disease such as rheumatoid arthritis, cancer, or kidney failure. Women of childbearing age are especially susceptible to iron-deficiency anemia because of blood loss during menstruation and the body's need for extra iron during pregnancy and breastfeeding, explains Laurence Corash, MD, adjunct professor of laboratory medicine at the University of California, San Francisco.

2. Diabetes - More than a million people are diagnosed with type 2 diabetes every year, but many more may not even know they have it.

Sugar, also called glucose, is the fuel that keeps your body going. And that means trouble for people with type 2 diabetes who can't use glucose properly, causing it to build up in the blood. Without enough energy to keep the body running smoothly, people with diabetes often notice fatigue as one of the first warning signs, says Christopher D. Saudek, MD, professor of medicine and program director for the General Clinical Research Center at the Johns Hopkins University School of Medicine.

3. Thyroid Disease - When your thyroid hormones are out of whack, even everyday activities will make you feel wiped out.

The thyroid gland, about the size of the knot on a man's tie, is found in the front of the neck and produces hormones that control your metabolism. Too much thyroid hormone (hyperthyroidism), and metabolism speeds up. Too little (hypothyroidism), and metabolism slows down.

4. Depression - It is a major illness that affects the way we sleep, eat, and feel about ourselves and others.

Without treatment, the symptoms of depression may last for weeks, months, or even years. So it's important to recognize the warning signs and get help.

We don't all experience depression in the same way. But commonly, depression can cause decreased energy, changes in sleeping and eating patterns, problems with memory and concentration, and feelings of hopelessness, worthlessness, and negativity.

5. Rheumatoid Arthritis - This autoimmune disease is not always easy to diagnose early, but there are some subtle clues to look for.

RA happens when your immune system turns against itself and attacks healthy joint tissue, sometimes resulting in irreversible damage to bone and cartilage.

Many symptoms (such as fatigue, low energy, loss of appetite, and joint pain) are shared by other health conditions, including other forms of arthritis such as fibromyalgia and lupus. Also, anemia and thyroid disorders, which also cause fatigue, are even more common in people with RA, according to John Klippel, MD, president and CEO of the Atlanta-based Arthritis Foundation.

Rheumatologists look for at least four of the following criteria in diagnosing RA: morning stiffness in and around the joints lasting at least 1 hour before maximum improvement; at least three joint areas with simultaneous soft tissue swelling or fluid; at least one joint area swollen in a wrist, knuckle, or the middle joint of a finger; simultaneous involvement of the same joint areas on both sides of the body; lumps of tissue under the skin; and bone erosion in the wrist or hand joints, detected by x-ray.

6. Sleep Apnea - You could have this sleep-disrupting problem if you wake up feeling tired no matter how much rest you think you got.

Sleep apnea is a disorder characterized by brief interruptions of breathing during sleep. In the most common type, obstructive sleep apnea, your upper airway actually closes or collapses for a few seconds, which, in turn, alerts your brain to wake you up to begin breathing again. Someone with obstructive sleep apnea may stop breathing dozens or even hundreds of times a night, says Roseanne S. Barker, MD, former medical director of the Baptist Sleep Institute in Knoxville, TN.

Sleep apnea is often signaled by snoring and is generally followed by tiredness the next day. Because sleep apnea can lead to heart disease, high blood pressure, and stroke, it's important to be tested.

7. Chronic Fatigue - This baffling condition causes a strong fatigue that comes on quickly.

People who suffer from CFS feel too tired to carry on with their normal activities and are easily exhausted with little exertion.

Other signs include headache, muscle and joint pain, weakness, tender lymph nodes, and an inability to concentrate. Chronic fatigue syndrome remains puzzling, because it has no known cause.

India Herbs - Ancient Remedies for Modern Times

Health Article: 12 Foods That Lower Cholesterol Naturally

2011-03-25T10:30:00.001+08:00

Eat your way to a healthier heart with these delicious superfoods.

1. Oats
If you’re looking to lower your cholesterol, the key may be simply changing your morning meal. Switching up your breakfast to contain two servings of oats can lower LDL cholesterol by 5.3% in only 6 weeks. The key to this cholesterol buster is beta-glucan, a substance in oats that absorbs LDL, which your body then excretes.

2. Red Wine
Scientists are giving us yet another reason to drink to our health. It turns out that high-fiber Tempranillo red grapes, used to make red wine like Rioja, may actually have a significant effect on cholesterol levels. A study conducted by the department of metabolism and nutrition at Universidad Complutense de Madrid in Spain found that when individuals consumed the same grape supplement found in red wine, their LDL levels decreased by 9%. In addition, those who had high cholesterol going into the study saw a 12% drop in LDL .

3. Salmon & Fatty Fish
Omega-3 fats are one of the natural health wonders of the world and have been shown to ward off heart disease, dementia, and many other diseases. Now these fatty acids can add yet another health benefit to their repertoire: lowering cholesterol. According to research from Loma Linda University, replacing saturated fats with omega-3s like those found in salmon, sardines, and herring can raise good cholesterol as much as 4%.

4. Nuts
If you’re looking to lower cholesterol levels, research shows that you should get cracking! In a study published by the American Journal of Clinical Nutrition, people who noshed on 1.5 ounces of whole walnuts 6 days a week for 1 month lowered their total cholesterol by 5.4% and LDL cholesterol by 9.3%. Almonds and cashews are other good options. However, while nuts are heart healthy, they're also high in calories, so practice portion control—1.5 ounces is about a shot glass and a half. Use a shot glass to measure out your portion so you can see exactly how it looks.

5. Beans
Beans, beans—they really are good for your heart. Researchers at Arizona State University Polytechnic found that adding 1/2 cup of beans to soup lowers total cholesterol, including LDL, by up to 8%. The key to this heart-healthy food is its abundance of fiber, which has been shown to slow the rate and amount of absorption of cholesterol in certain foods. Try black, kidney, or pinto beans; each supplies about one-third of your day's fiber needs.

6. Tea
While tea has become well known for its cancer-fighting antioxidants, it is also a great defense against LDL cholesterol levels. According to research conducted with the USDA, black tea has been shown to reduce blood lipids by up to 10% in only 3 weeks. These findings were concluded in a larger study of how tea may also help reduce the risk of coronary heart disease.

7. Chocolate
This powerful antioxidant helps build HDL cholesterol levels. In a 2007 study published in AJCN, participants who were given cocoa powder had a 24% increase in HDL levels over 12 weeks, compared with a 5% increase in the control group. Remember to choose the dark or bittersweet kind. Compared to milk chocolate, it has more than 3 times as many antioxidants, which prevent blood platelets from sticking together and may even keep arteries unclogged.

8. Margarine
Love butter but hate the unhealthy fat that comes with it? Switch to a margarine with plant sterols, such as Promise activ or Benecol, to help lower cholesterol. Plant sterols are compounds that reduce cholesterol absorption. In April 2008, AJCN published a study that found that women who had a higher plant sterol–based diet were able to lower total cholesterol by 3.5%.

9. Spinach
This popular green contains lots of lutein, the sunshine-yellow pigment found in dark green leafy vegetables and egg yolks. Lutein already has a "golden" reputation for guarding against age-related macular degeneration, a leading cause of blindness. Now research suggests that just 1/2 cup of a lutein-rich food daily also guards against heart attacks by helping artery walls "shrug off" cholesterol invaders that cause clogging. Look for bags of baby spinach leaves that you can use for salads or pop in the microwave for a quick side dish.

10. Avocado
Avocados are a great source of heart-healthy monounsaturated fat, a type of fat that may actually help raise HDL cholesterol while lowering LDL. And, more than any other fruit, this delectable food packs cholesterol-smashing beta-sitosterol, a beneficial plant-based fat that reduces the amount of cholesterol absorbed from food. Since avocados are a bit high in calories and fat (300 calories and 30 g fat per avocado), use them in moderation.

India Herbs - Ancient Remedies for Modern Times

Health Article: Secrets to Trim Your Belly

2011-03-24T10:30:00.000+08:00

You can now adopt these 10 habits to shrink your middle.

1. Calm down.
Too much stress can contribute to a potbelly. Stress increases levels of cortisol, a hormone that seems to direct fat to our middle. To keep levels low, try this 5- to 10-minute stress reducer: Find a quiet, comfortable place to sit. Next, take several slow, deep breaths to help clear your mind. Continue breathing deeply and repeat the word "one" to yourself as you exhale. (If you get distracted, just bring your focus back to the word "one.") Practice this for 5 to 10 minutes once or twice a day.

2. Skip the alcohol.
That glass of wine with dinner may be part of the reason your jeans are too tight. Alcohol also tends to raise cortisol levels, sending fat to your belly

3. Stop smoking.
It keeps me thin," proclaim many smokers. But the truth is that smokers tend to have more abdominal fat than nonsmokers. (The stress hormone cortisol seems to be the culprit here too.) When people stop smoking, the amount of abdominal fat actually decreases.

4. Bulk up on your fiber.
Not only is fiber great for overall weight loss (it fills you up so you don't eat as much), it also prevents constipation, which can cause your tummy to bulge.To stay regular, aim for 22 to 25 g of fiber a day by eating more whole grains, fruits, and vegetables; or try a fiber supplement such as Metamucil.

5. Maintain sufficient water.
For premenstrual bloating, drink lots and lots of water. This will actually help flush away bloating, not make it worse.

6. Keep your bones strong.
Osteoporosis can lead to fractured bones in your spine, causing you to slump. That shortens your abdominal cavity, giving your belly no place to go but out. If you're age 50 or over, be sure to get 1,200 mg of calcium every day from the foods you eat and/or from supplements. (If you're age 50 or younger, 1,000 mg a day is the ticket.)

7. Get your heart rate up.
All the ab exercises in the world won't do a thing unless you get rid of the fat hiding your abdominal muscles. The best way is aerobic exercise for 45 to 60 minutes, five times a week.

8. Hit the weights
Aim for two or three weight workouts a week.

9. Maintain regular bonus ab workout.
Stand as much as possible when doing weight-lifting exercises. That way your abs work too. They help to balance and stabilize your body. Concentrate on keeping your abs tight and maintaining good posture, but don't hold your breath.

India Herbs - Ancient Remedies for Modern Times

Health Article: 10 Best Foods You Need to Sleep Well

2011-03-23T10:30:00.000+08:00

Serotonin and Melatonin are the hormones which produce calming and relaxing effects on the brain. Tryptophan, an amino acid, acts as a precursor to both these hormones, and the good part is, it is present in some foods. Consuming Tryptophan containing foods along with carbs can boost up the availability of these hormones in the body.

Here is a list of 10 best foods that can get you a good night's sleep -

1. Dairy Products (such as Milk, cheese, paneer or cottage cheese): A cup of warm milk, especially clubbed with a banana, or a cheese or paneer sandwich made using brown bread, or a paneer paratha are the foods that you can consume for a good sleep at night. These foods contain tryptophan as well as carbs which soothe your brain muscles and invite a sound sleep.

2. Nuts: Hazelnuts and peanuts, when consumed in roasted form, can get you a good sleep. Even a peanut butter sandwich can prove to be a good bedtime snack.

3. Eggs: Scrambled eggs with a slice of brown bread can keep you full until next morning. Besides, these foods contain enough tryptophan to induce sleep and to add to the overall health.

4. Whole Grains/Cereals: These food options contain a good combo of tryptophan and carbs. Try having some wheat flakes with milk if you are facing difficulties with sleep.

5. Seafood: You can have a grilled fish with some rice or a prawn salad for your dinner, if sleep has been troubling you quite regularly.

6. Meats: Lean meats have special soothing effects on your nerves. The foods are warm to eat and can help you get a relaxed feeling, which in turn would give you a good sleep.

7. Rice with Beans/Lentils: This food choice denotes a perfect combination of carbs and tryptophan, and hence can induce a good sleep.

8. Soybean/Tofu/Soy Milk: Soy milk contains more tryptophan in comparison to the regular milk. Hence, it can help you sleep better. Soymilk with cereals would make a good bed time snack.

9. Oats: Oats and oatmeal help in increasing the insulin secretion in the body, facilitating the transport of tryptophan to the brain. Have it with soy milk for a better effect.

10. Cookies: Cookies prepared with different nuts/oats/oatmeal taken along with a glass of milk, has an equally beneficial effect on sleep.

Knowing about the sleep inducing foods and eating them won't help much if you continue the consumption of "sleep disturbing" foods. You need to cut down on the consumption of caffeine - which appears in soft drinks, energy drinks, coffee, chocolate and tea - and other items like alcohol, cigarettes and even spicy foods. These foods can keep you awake all night long and you might have to spend the entire night hearing your roommate's or partner's snores!

India Herbs - Ancient Remedies for Modern Times

Health Article: Are You in a Sleep Debt?

2011-03-22T10:30:00.000+08:00

5 Signals You are Sleep Deprived.

Our bodies give us plenty of signals when we’re tired.

1. Simple decisions stump you , you get overwhelmed by minor details.

2. You're still hungry - after munching all day. Shortchanging your nightly sleep can make your waistline suffer. Tired people tend to be particularly drawn to sugars and other simple carbohydrates, probably because the body is looking for a quick pick-me-up. Sleep deprivation also tends to erode self-control, making you more likely to choose a brownie over carrot sticks.

3. You keep coming down with colds. Inadequate sleep can leave you more vulnerable to infection than those who are well rested. 8 - the amount of hours you should lock in at night.

4. You are overly sensitive. When we’re sleep deprived, we may also feel glum because tired brains store negative memories more effectively than positive or neutral ones. As a result of all this, if you are chronically sleep deprived, you could act like someone with depression.

5. Klutz is your new middle name. Sleepiness throws off balance or depth perception. In any case, it’s not uncommon for very sleepy people to black out momentarily when the body’s urge to sleep gets too strong. So it’s possible that your klutziness stems from “microsleeps” that last for a second or two, just long enough to trip on the curb or drop a glass.

India Herbs - Ancient Remedies for Modern Times

Health Article: Tips for a Better Eyesigh

2011-03-21T10:30:00.000+08:00

as we age, all the wear and tear on the eyes will start to weaken the muscles. Also, in today's age of video games, computers, and other electronics; we work our eyes a little too much.

In such cases, the most common way people improve their vision is by wearing prescriptive lenses. But better eyesight without glasses is no longer a dream today. Most people are not aware that you can improve eyesight naturally. Take a look at ways to improve eyesight naturally -

1. Have plenty of fish: Eat oily fish like salmon or tuna at least twice a week. Fish is a rich source of omega-3 fatty acids which helps to reduce the risk of dry-eye syndrome. You can even have fish oil supplements.

2. Eat raw vegetables: Eat raw vegetables like carrots, broccoli and cucumber as they have Vitamin A which is essential for eye care. You can also drink plenty of fruit and vegetable juice to increase your vitamin A levels. Also, eat spinach (palak) as studies have shown that lutein (a nutrient abundant in spinach), may prevent age-related macular degeneration and cataracts.

3. Blink Regularly: Blinking is a natural preserver of your better vision. Blinking is your body's natural way of lubricating your eyes and preventing dry eyes. The more you blink the better it is for your eyes.

4. Avoid Stress: When you are stressed, you will find difficult to focus your eyes on a certain object. In other words, avoiding stress can improve your eyesight.

5. Use sunglasses and goggles: If you are working in a industrial belt or swimming, make sure to wear goggle. While swimming, googles will protect eyes from chlorine, salt and other chemicals used in the water. Wearing safety goggles in a industrial belt will protect your eyes from the flying dust particles or other flying objects. When you go outside, always use sunglasses to protect your eyes from the harmful rays of the sun as well as from the drying effects of wind.

6. Regularly palm your eyes: Rub your hands together briskly to generate heat. Once warmed, place the palms over your eyes making sure to block all light. Breathe comfortably while palming your eyes. Do this for at least a minute, longer if you have the time available to you.

7. Have a chocolate: The dark variety of chocolate offers flavonoids which are important for the protection of blood vessels in the eyes.

8. Avoid staring: Staring is the most commonly practiced bad habit in regards to poor vision. Avoid sitting for long periods of time watching the T.V. or computer monitor. If your job requires you to work at a computer, stop once in a while (every 30 to 40 minutes) and look around the room at some distant point for 30 seconds.

9. Avoid dry air: Air from hair dryers, car vents, air conditioners and fans can make eyes dry, so avoid situations where air blows into your eyes. When you are in a car, point the air vents away from your face, and when you use a hair dryer, try to keep it away from your face.

10. Eye exercises: The goal of eye exercises is to strengthen the muscles on your eyes. These soothing exercises are a great addition to a healthy vision care routine:
* Squeeze your eye lids together tightly. Open, and blink rapidly several times. Repeat once or twice more.
* Try to move your eyes upwards and then roll the eyes. At first you follow clock rotation. After you make one rotation, reverse the direction
* To counteract the tendency to squint, look up while exhaling with eyes half open.
* Hold a pencil at arms length in front of your nose. Now slowly move the pencil towards your nose while focusing your eyes on the pencil.

11. Relaxation: Better eyesight without glasses also can be gained through eye relaxation. Consciously rest your eye muscles every now and then in order to give sufficient rest to the eye muscles.

It is not an easy task to improve eyesight naturally, at the same time it is not impossible. You can have the eyesight you desire using the above natural techniques. Remember eye care is important and not something that should be ignored even at the slightest discomfort.

If you wear contact lenses, change your contact lenses according to your Doctors instructions. Don't be concerned with the cost of contact lenses, there are tons of discount contact lenses available for you, to replace them.

India Herbs - Ancient Remedies for Modern Times

Health Article: 11 Tips to Control Weekend Binge

2011-03-18T10:30:00.000+08:00

According to a study published in the Obesity journal, people on strict diet and exercise program tend to lose weight more slowly than expected because they ate more on weekends than during the week. Another study found that people eat 40-50 percent more saturated fat on a Saturday or Sunday than the recommended value, all thanks to a diet consisting of pizzas, chocolates, chips, ice cream and cakes.

Weekends may be the time to let loose after a long week at work, but it is important to pay attention to the stuff that you're eating and the quantity you're eating at the weekend so that you don't overeat and ruin all your hard work. Here's some advice to help you enjoy your weekend without falling off your healthy eating plan:

1. Start with a plan: If you don't have a plan, you will end up watching TV and munching on something. So set your schedule on Friday night itself. Make sure your weekends are busy with family activities, socializing with friends, and running errands. Plan your weekend out perfectly, so you know exactly what you are going to eat.

2. Wake up early: Most people have a habit of waking up late on the weekends. But you have to wake up at the same time on the weekends as you do during the week. This way your eating timings are not ruined.

3. Exercise early: Take a walk or go for a bike ride to balance out those extra calories that you will be taking in later. Resist the urge to spend countless hours on the couch. Get the family or friends to go with you.

4. Have breakfast: Start the day with a complete breakfast meal that includes protein and fiber. This will keep you feeling satisfied until lunch. And, since you will not be making frequent visits to the kitchen, this will result in a reduced calorie intake.

5. Avoid alcohol: Alcohol has a lot of empty calories. Instead switch to green tea or plain and simple water. Alcohol also weakens your resolve to make healthy choices when you do sit down to dinner. If it is imperative to have a drink, stick to lower-calorie options such as light beer or wine rather than mixed drinks or cocktails, which can have upwards of 500 calories each.

6. Manage your calories: Many people feel they deserve a treat at weekends after being "good" all week. And for many, that treat is food. But it's important to pay attention to exactly what you're eating and the quantity you're eating on weekends. If you are not careful, even a few treats can easily provide you more calories than you have saved during the week. The golden rule is to make sure you stick to your daily calorie allowance. There are non-food ways also to treat yourself, like catching a movie, meeting a friend for a walk or getting a massage at a spa.

7. Eat less in parties: Instead of grazing the appetizers at weekend parties, portion your appetizers onto a small plate. Otherwise, you may end up in nearly 600 calories you really didn't mean to eat in the first place. Also, it is a good idea to eat a small protein-rich snack before you leave home for the party. This will help you not to overindulge.

8. Cook yourself: Instead of constant nibbling in front of the TV rather make a meal for your family. Stick to the same low-fat ingredients and cooking methods as you normally would. This way you will be busy and will not binge.

9. Shopping: Weekends are also full of shopping activities. So don't shop when you are hungry otherwise you will end up bingeing. Also, if possible, shop on Saturday afternoon so that you can stock up for the rest of the weekend and the week ahead.

10. Weigh yourself on Monday: A great way to gain insight as to what happened in the weekend is to weigh in on Monday morning. You're less likely to overeat on the weekend if you have to step on the scale on Monday morning.

11. Stay active: Most people are more active on weekdays. The whole routine of going to work requires that people move about. So don't let exercise slide off just because it is weekend.

And remember, if you have a blowout dinner or graze on weekend at a family party, simply get back on track on the next weekend. So, this week, stop and re-assess how you did last weekend, and make plans to make the next weekend better.

India Herbs - Ancient Remedies for Modern Times

Our March Newsletter is out!

2011-03-17T13:10:00.003+08:00

Hi everyone

Our March Newsletter is out!

Click here to view - http://www.india-herbs.com/newsletter_archive.php?date=032011

Until then, stay healthy!

India Herbs - Ancient Remedies for Modern Times

Health Article: 7 Vital Adjustments to Your Eating Pattern

2011-03-17T10:30:00.000+08:00

Wrong diet choices can put your health at risk. Just initiating a few changes in your diet would help you to overcome many health related issues like diabetes, heart and gastrointestinal problems and obesity in the future. There should not be any worry because you do not have to go for a 100 percent change in the initial stage. Here's how you can take small steps.

1. Say "No" to protein from animal sources: The foods in this category include cheese, milk, eggs, meat and butter. These animal proteins take a long time to get digested, thereby making you feel bloated after eating them. On top of that, many times you combine these fatty foods with acidic foods. For example, many people think that a cheese pizza would be digested quickly if they take it with a cola drink! And, those who love drinking often choose to have hard drinks with meat! A better option will be to avoid acidic foods and focus on fruits and vegetables which are more alkaline in nature. Acids have the power to cause long term thinning of the bones and to reduce the muscle mass. Additionally, the excess amount of animal fat present in meat can contribute to the bad cholesterol content of the body, thereby increasing the risk of heart diseases and obesity.

2. Limit your consumption of dairy products: Some of us really cannot think of passing a day without milk. Milk has to be there in our breakfast, lunch or even dinner! But in today's world, the dairy products lose most of their nutrient value after these products pass through various processes. And who is not aware of the cases of adulteration of milk and its products? Instead, include healthier alternatives in your menus such as soya milk and almond milk.

3. Cook without refined oils: While the smell of frying onions in refined oil may excite you, oil consumption should be moderated. Instead you can think of frying onions in water! You can add a pinch of salt to onion pieces and fry the same without any oil. If the content sticks, then you can add some water into it. The best way by which you can take in oil is through nuts and seeds. Oil in the refined form provides no benefit because of the lack of fiber.
4. Alter the way you cook: Vegetables can be cooked without oil although it might take a little longer than what it takes for cooking with oil. You can use vegetable broth to cook vegetables and curries. But how can you control the urge of your taste buds which would keep looking for oily, tasty delights like patties and cutlets? You can think of roasting the patties or cutlets after coating these items with fine peanut powder. It takes sometime before the oil gets released from the peanut powder. This oil is enough to cook the foods.

5. Switch over to whole foods: It is a fact that most of the nutrients and fiber are contained in the skin of the foods. But many people ignore this fact and throw away the skin. Also, many people have a tendency to choose white foods and simply raise their eyebrows on brown foods. On the contrary, your diet should consist of fiber-rich brown rice and whole wheat flour. Fibers present in whole foods help in the cleansing of the digestive system by pushing away substances out of the digestive tract, thereby helping in detoxification.

6. Use water minimally: We often think that we should thoroughly wash vegetables, fruits and grains before putting them on the cooking pan. It is a good practice, but the washing procedure might eliminate the nutrients as well. Better option would be to steam the vegetables instead of boiling them. Steaming requires less amount of water and hence more nutrients are retained. Experts suggest that you should refrain from washing the vegetables after you have chopped them into pieces.

7. Different time slot for having fruits: It is good if you avoid consuming fruits with a meal as fruits have a quick digestive mechanism and it is sugary too! Eating fruits after having huge amounts of other foods can cause gas related problems like bloating and discomfort. This is because, other fruits have a slow digestion process which delays the digestion of the fruit. The fruit ultimately cross react, ferment and putrefy (decay) releasing toxic gases causing a lot of uneasiness.

These are pretty common points and the targets are not at all very difficult to achieve. Only you need to rethink your lifestyle for initiating these changes. Would it be that difficult if you decide for an oil-free style of cooking? Would it be an issue to "think brown"? Would it be very tough for you to forget about those cheese pizzas and sandwiches? And what about those Colas which you need desperately while you go out shopping or dating? Giving a try does not require anything but an initiative and patience! But the prices are not that high in comparison to the value of your health and wellness.

India Herbs - Ancient Remedies for Modern Times

Health Article: 8 Steps to Switch to Clean Dieting

2011-03-16T10:30:00.000+08:00

With the growing production number of processed food, more people are cashing out on them, indeed they are more affordable. With the rising cost of living, most family would opt for the latter.

This has again led us to think about clean eating which would meet threefold objectives - maintaining good health, keeping up the optimum fitness levels and bringing culinary satisfaction.

1. Stop the Consumption of Highly Processed Staples: There is no need for you to take a giant step by overhauling your inventory completely in the initial stage. You can initiate a change by eliminating the highly processed corn oil and soda/sweetened soft drinks from the stock. You can also think of substituting white breads and pastas with the wholegrain counterparts!

2. Read the Labels While Buying Processed Foods: Highly processed foods come with loads of information about the ingredients. It is not possible for you to omit all the processed foods, but you can still afford to choose the ones with simpler constituents. You should avoid the purchase and consumption of artificial flavors and colors, preservatives, hydrogenated oils and all the processed foods which come with added refined sugar or with additional amounts of fat and sodium.

3. Concentrate on Favorite Foods: You need to find out the food source from where you are deriving the maximum amount of calories. These foods appear in the list of your favorites and are taking up considerable portions of your plate. So you should focus on eating the healthier forms of these favorite foods. For example, if you are a vegetarian, you can focus on the consumption of healthy, organic produce. Omnivores can choose to buy meat which is derived from grass-fed cattle or eggs which are obtained from chickens raised in the pastures i.e., from animals which are raised organically. This would ensure that the foods which are supplying the maximum number of calories are derived from healthy sources. So it would allow you to eat healthy.

4. Consider the Nutrient Value in a Product: You often consider the price of a product rather than giving much importance to its nutritional value. You can assess the nutritional value of a product by weighing the vitamin, fiber, mineral and protein contents against the fat, sugar, sodium and chemical additives.

5. Prepare Meals at Home: When you choose to cook foods at home, you not only save money, but you also turn your attention towards whole food. This would save you from the ill-effects of highly processed foods which contain trans fat, saturated fat, sodium and refined sugar.

6. Retrain your Taste Buds: You might be loving foods with excess amount of fat, sugar, salt and chemical additives and so it might not be possible for you to switch over to the soft tastes of whole foods instantly. If you don't feel like eating brown rice, then mix some portions of the whole grain with white rice. Gradually your taste buds will get accustomed to the taste of brown rice and then you can think about a complete switchover!

7. You Need Not be Perfect: We often fail to strictly adhere to our diet plans. So there is no point trying to be perfect. Instead, you can take up an 80- 20 approach in which you should try to stick to your clean eating goals by 80 percent and maintain a 20 percent buffer for junk foods and processed foods while you are traveling or in a social gathering.

8. Find the True Pleasure in Real Food: You need to be mindful and give importance to minute details like the ways of buying foods, the ways of cooking and the ways of eating. Clean eating simply comes from the pleasure and the interest that you take on food and cooking.

Clean eating is not a science, but it is just common sense. In fact, you have full knowledge about the foods which can harm you! But still your taste buds rule over your urge to switch to healthy foods. But taking these miniature steps would allow you to shift to healthy and clean eating in a very short time.

India Herbs - Ancient Remedies for Modern Times

Health Article: Eye care Tips for Computer Users

2011-03-15T10:30:00.000+08:00

The computer has definitely served us many wonderful things like online ticketing, extensive information, a library of entertainment. But with the dramatic increase in home and office computer use, complaints of eye fatigue and discomfort have also become common.

The interesting thing to point out over here is that research has established that computer monitors emit little or no hazardous radiation, such as x-ray or ultraviolet rays. So the fatigue is not directly caused by the exposure to the computer screen but rather by the environment surrounding the computer screen, such as poor illumination or improper position of computer equipment and computer furniture. Excessive strain on eyes - Computer Vision Syndrome (CVS) - can lead to itchy or burning eyes, blurred or double vision and headaches. All of these symptoms can lead to frustration, increased irritation and an inability to complete work as efficiently as one might without proper eye care.

Fortunately, there are a number of steps that you can take to protect your eyes from the strain and fatigue. Here are a few suggestions:

Changes to Computer Station

* Keep the monitor at a distance of 20 to 30 inches or about an arm's length from your eyes.
* Place the monitor in such a way that the top of the monitor is at a level slightly below the horizontal eye level.
* Tilt the top of the monitor away from you at a 10- to 20-degree angle to create an optimum viewing angle.
* Change your lighting to lower glare and harsh reflections. You can also use glare filters over your computer screen. A good test is to turn off the monitor and see what is reflected in the screen. Adjust the angle or position of the monitor to have no competing lights or reflections.
* Background wall or structure behind monitor should not be too loud or shiny as it will distract you and cause more strain trying to focus on the screen.
* Adjust the brightness to have a good contrast between letters and background. Replace the monitor if you notice any flickering.
* Keep monitor screen clean from dust and finger prints.
* Prefer an LCD over a CRT monitor as LCD screens are easier on the eyes and usually have an anti-reflective surface.
* If you spend long hours entering data or reading long documents, try using a larger monitor so you can see the print on your computer screen better. You can also try increasing the font size to reduce eye strain.
* Use proper adjustable chair to fine tune your eye level with the screen.

Eye Relaxing Exercises

* People tend to reduce blink rate while working on computer. Blink your eyes often as it re-wets your eyes to prevent dryness and irritation. The more you blink the better it is for your eyes.
* Look away from your computer at least every 20 to 30 minutes and gaze at a distant object (at least 20 feet away) for at least 20 seconds.
* Close your eyes for a few minutes when your work requires prolonged data input into the computer.
* Try to massage and relax the muscles around your eyes once in a while.
* Strengthening your eye muscles with a series of eye exercises will go a long way to preventing eye strain.
* Every 30 minutes, rub your palms against each other till they become warm and place them on your eyes making sure to block all light. Do this for at least a minute, longer if you have the time available to you. This exercise will give your eyes the much needed break from the brightness of the computer and your vision will be much clearer.
* Take frequent breaks to stretch a little and to re-energize yourself. Get up from the chair and take a brief walk for a few minutes. A few minutes of walk will not only give your eyes a refreshing break but will also give your body and mind a break.

General Tips

* Have a routine comprehensive eye exam every year with your certified ophthalmologist.
* If possible, remove contact lens and use glasses while using PC.
* Make your diet rich in vitamins (such as vitamin A, vitamin C and vitamin E) that keep your eyes healthy. Include foods like carrots, spinach, almonds, salmon etc.
* Alternate computer activities with other tasks.

If you use your computer daily then the above tips will certainly help you to relax your eyes and increase your productivity in the long run.

India Herbs - Ancient Remedies for Modern Times

Health Article: 11 Reasons to Curb Your Tv Watching Habit

2011-03-14T10:30:00.000+08:00

Do you turn on the TV as soon as you get back from work or from anything that you did outside? Do you often go "Oh no! My favourite show is in 15 minutes!" Then you try to figure out how you will get home in time because you don't want to miss it. And when you do miss it, you figure out how you can watch the repeat episode.

In reality, watching television is always considered to be bad for your health. You may find that amusing but doing that for a long time can put your health at risk. Although TV serves as a medium of entertainment and education for all, but it is associated with a number of physical and mental health problems.

1. Increase in the Risk of Heart Diseases: Based on the analysis of the data collected over a period of six years from 8,800 Australian men and women (over age 25 with no history of heart disease), researchers found that every hour of TV watching increased a person's risk of dying from cardiovascular disease by 18%, and increased the risk of death from cancer by 9%. This means that people who watched more than four hours of TV had an 80% increased risk of death from cardiovascular disease over the 6-year time period as compared to people who watched 2 hours or less each day. The problem normally crops up from a sedentary lifestyle which television offers to you. According to researchers, the human body evolved to move, not sit still for extended periods of time. So sitting in front of a TV or a computer screen for too long poses serious risks to health, and to life.

2. Disruption of Sleep: The light emitted from the television can prove to be too stimulating to our systems. This can reduce the levels of the brain hormone melatonin, which usually increase in the evening as light levels fall. This may effect the body's natural rhythm, keeping you awake longer and results in irregular sleep and extreme fatigue. Reduced levels of melatonin have also been linked to early puberty in girls.
3. Increase in the Risk of Diabetes: When it comes to controlling diabetes, TV watching habit can be included as the risk factor. A 2003 study of women published in the Journal of the American Medical Association suggests that the risk of diabetes increases by 14% for every 2 hours of television viewing in a day. Another study conducted in the same year and published in the journal Lipids found that men who watched more than 40 hours of TV per week were 3 times more likely to develop type 2 diabetes than men who watched TV less than 1 hour weekly. According to researchers, all this increased risk cannot be explained by the increased snacking and reduced activity linked with sitting in front of the television.

4. Increase in the Risk of Obesity: Prolonged watching of television relates to an absence of muscle movement. If your muscles stay inactive for too long, it can disrupt your metabolism leading to weight gain. Additionally, when you are watching TV, you tend to eat more and eat unhealthy foods due to advertising and other food cues on TV. A study compared the television viewing habits of more than 50,000 women who participated in the Nurses' Health Study from 1992 to 1998, and found that weight gain increased as TV watching increased. For each two-hour increase in television watching per day, there was a 23% rise in obesity.

5. Development of Attention Deficit Disorder: In the 1970s, a Professor named Werner Halperin suggested that the rapid changes of sounds and images on TV may affect the neurological system of a young child and can cause attention problems. Also, a study conducted by researchers at the University of Washington Child Health Institute found that 3-year-old child who watches two hours of TV per day is 20% more likely to have attention problems at age 7 than a child who watches no television.

6. Increase in the Risk of Asthma: In the UK, a research studied the TV viewing habits of more than 3,000 children ranging in age from infants to 11 years. The results of the study established that children who spent 2 hours or more watching television per day had twice the risk of suffering from asthma.

7. Greater Chances of Mindless Eating: Studies conducted by the Stanford University of Medicine prove that TV viewing is directly linked with mindless eating. You have more chances of eating junk foods while watching TV than in any other activity! It really feels very nice to enjoy burgers, pizzas and French Fries while watching your favorite shows.
8. Negative Effect on the Mental Development: Watching TV for a prolonged period of time has a negative effect on the intellectual development of children. The American Academy of Pediatrics discourages TV viewing for kids under 2 and recommends no more than two hours a day for older kids. Prolonged watching of TV can also lead to a deterioration of the mental processing power in case of older people.

9. Increase in the Eye Strain: Watching too much television is bad for your eyes, especially when watching television in a dark room. Focusing your eyes too long on any one object can strain your eyes.

10. Portrayal of Aggressive Behavior: Young children are more likely to exhibit aggressive behavior after viewing violent TV shows or movies. As part of a study, researchers examined the data on more than 3,000 3-year-olds and found that children exposed to more television, directly and indirectly (exposed to the television while other people in the home are watching), are at increased risk for exhibiting aggressive behavior.

11. Reduction of Social Interaction: Watching television may replace social interaction with friends and family, depriving children of sharing ideas and feelings with others. This may result various social phobias.

It may not be easy to curb your TV viewing habit, but once you are able to do it, you won't have any regret. You wouldn't want to waste your weekend away instead you would go out and spend quality time with your family - a long drive or a family picnic!

India Herbs - Ancient Remedies for Modern Times

Health Article: Worst Habits That Hurt Your Back

2011-03-11T18:30:00.000+08:00

Get to the Bottom of Your Back Pain

Back pain sends more patients to doctors than any condition other than the common cold.
It’s the fifth most common reason for hospitalizations and third most common cause of surgery. And 56% of people with lower-back aches say symptoms disrupt their daily routines, including sleep and sex. Talk about a pain in the...back.

1. You're Chained to Your Desk

Did you know that sitting puts 40% more pressure on your spine than standing?

Let’s be honest: Maintaining proper posture is probably the last thing you’re thinking about when under a major work deadline. And on a jam-packed day, regular stretching breaks may not seem like a wise way to spend your time. But skipping these habits may cause your back to suffer. That’s because back muscles will weaken if you don’t use them; inactive joints lose lubrication and age more quickly.

Sitting at a 135-degree angle can reduce compression of the discs in the spine, so lean back slightly every now and then. Do it when you take a phone call or a coworker stops by to chat, Sinett recommends. Make sure your office chair supports the curve of your spine, he says: Your lower back should be supported, and your head should be straight—not lurching forward—when you look at your computer screen. Get up and walk around for a couple of minutes every half hour—take trips to get water, use the bathroom, or grab papers off the printer.

2. You Have a Long Commute

Just like at your desk, hunching over a steering wheel can tighten chest muscles and cause your shoulders to round.

Slumping posture can zap energy and make you look heavier, not to mention cause back and neck problems. Back pain is the number one complaint of the patients of Darran W. Marlow, DC, director of the chiropractic division at the Texas Back Institute, and he advises them to first think about their driving posture.

Be sure you sit at a 90-degree angle, close to the wheel so you don't have to stretch," he says. "Extending your leg puts your back in a compromised position, but many people don't even realize they're doing it.

3. You've Been Ditching the Gym

Get moving to alleviate aches and pains and fix back pain faster.

New research shows that 40% of people become less active after back pain strikes—a strategy that's likely to delay healing or even make their condition worse.

n fact, most sufferers would benefit from more exercise—particularly frequent walks, which ease stiffness. For instant relief, he recommends stretching your hamstrings and hips.

4. You're Addicted to Crunches

Sit-ups and crunches may actually cause more back pain than they prevent.

We hear all the time how a strong core protects your back, which is true. But crunches don’t work the ab muscles that stabilize your back. In fact, they can contribute to pain by causing core imbalance, "a condition of excessive compression, which results in the spine curving forward in a C-like shape."

You don’t have to ditch crunches entirely, but you should do them slowly and use proper form. Include them as part of a broader core workout that also strengthens your transverse abdominus. This muscle is particularly important for a strong, steady core that supports your back, and the best way to strengthen it is with (noncrunch!) exercises like these. Added bonus: You’ll whittle your middle and beat hard-to-torch belly fat while improving posture and relieving back pain.

5. You're Not the Healthiest Eater

Research shows that eating habits that are good for your heart, weight, and blood sugar are also good for your back.

Finnish research found that people who suffered from back pain were more likely to have clogged arteries to the spine than healthy control subjects. Healthy circulation brings nutrients to the spine and removes waste, says Sinett. If this doesn’t happen, inflammation can result, and inflammatory chemicals in the back can trigger nerves to send pain signals to the brain.

A back-healthy diet is one that reduces inflammation, according to the The Truth about Back Pain. The book’s plan advises avoiding excess caffeine and processed foods (read ingredient labels for the following: hydrogenated or partially hydrogenated oils, enriched wheat flour, words ending in –ose, and additives that end in –ates or -ites), and eating more whole grains, soy, nuts and seeds, protein (chicken, fish, lean meat), vegetables, and fruit.

6. Your Mattress is from Another Decade
Can’t remember the last time you replaced it? Your back may be in trouble.

A good mattress lasts 9 to 10 years, according to the National Sleep Foundation, but consider replacing yours every 5 to 7 years if you don't sleep well or your back throbs. A study at Oklahoma State University found that most people who switched to new bedding after 5 years slept significantly better and had less back pain.

When you do replace your mattress, take a Goldilocks approach: Pick one that’s not too squishy or too hard. Very firm mattresses can increase pressure on the spine and worsen pain, say Spanish researchers. A study of 313 people revealed that those who caught Zzzs on medium-firm mattresses were more likely to report pain improvement than those on firmer ones. To help ease nighttime discomfort even more, tuck a pillow under your knees if you sleep on your back, between your knees if you're a side sleeper, or beneath your stomach and hips if you snooze on your belly.

7. You Have a Thing for High Heels

Or flip-flops. Both lead to foot instability, which can in turn affect your back.

High heels force you to arch your back, making your spinal muscles work harder. Backless shoes like sandals cause your feet to move from side to side which distributes your body weight unevenly and can cause pain.

You don’t have to forgo trendy footwear—just don’t walk long distances in them. Commute in comfy flats or supportive sneakers, and consider adding cushioning inserts to uncomfy shoes. When Lehigh University researchers gave back-pain sufferers lightweight, flexible shoes with simple cushions, 80% reported significant relief within a year.

8. You Ignore the Pain

Trying to block out pain could make it worse, finds research from the Rosalind Franklin University of Medicine and Science.

A better approach: Let yourself consciously experience the hurt. In a standard pain test, psychologists had 68 back-pain sufferers plunge their hands or feet into ice water. When the volunteers were instructed to suppress the shock of the icy water, a key muscle in the back clenched. In contrast, the muscle didn't tense up when volunteers thought only about the shock. Over time, an increase in muscle tension intensifies pain, says lead researcher John W. Burns, PhD.

Accepting pain may be the best way to mentally cope. "Try thinking about the sensory details of the experience, not the negative emotions," says Burns. "If you have a back spasm, describe the pain to yourself—if it's burning or throbbing—and remind yourself that it will pass."

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Health Article: 6 Lamest Excuses for Not Losing Weight

2011-03-11T10:30:00.001+08:00

Reach your goal by giving these top healthy eating and exercise cop-outs the boot.

Stop All Silly Excuses

Losing weight isn’t as easy as pie—or even a piece of cake. We’ve all heard (and invented) plenty of reasons why slimming down just isn’t possible right now. We’re short on time to prep our own healthy meals, extra cash to spend on high-end “health foods,” and besides, it’s way too cold to work out. Sound familiar?

The reality is that healthy eating and regular exercise are not as labor intensive—or wallet busting—as we make them out to be. Here, 6 of the most common excuses that get you off track.

1. "I'm too busy."

You have work deadlines this week, sick kids, and your husband is out of town on business—you eat what’s handy; you can barely bring home takeout, nevermind gathering enough veggies for a decent salad, right?

Wrong. Sticking to healthy behaviors—like making time for meals and squeezing in exercise throughout the day, even when your life feels like it’s going 100 miles a minute, is actually the key to long-term success.

Set an alarm to eat on your phone or computer so you don’t forget and overindulge later; keep certain foods in your freezer for go-to makeshift meals, like a frozen turkey burger you can microwave or grill and frozen veggies; and try to always keep healthy food on hand, like apples and a good-for-you bar containing fruit and nuts such as Kind.

2. "Healthy food is expensive."

Sure, it’s often cheaper to purchase three items for lunch off the Dollar Menu at McDonald’s than to buy a big salad with healthy add-ins, but new research shows that getting your daily recommended allowance of fruits and veggies may be less expensive than you think. The Economic Research Service used 2008 Nielsen Homescan data and found that an adult on a 2,000-calorie diet could satisfy recommendations for vegetable and fruit consumption in the new 2010 Dietary Guidelines for Americans at an average price of $2 to $2.50 per day, or approximately 50 cents per cup equivalent. That’s probably less than your afternoon skinny latte!

There are plenty of ways to make healthy food—and your budget—go further. Frozen vegetables and fruits are cheaper and just as healthy as fresh because they’re picked at the peak of ripeness, She recommends buying seasonal produce from farmers’ markets, purchasing whole grains in bulk, and not buying food in individual packages.

3. "Diets make me hungry."

If your diet is making you hungry, it’s probably not a good diet—or sustainable in the long term. Cutting calories the healthy way—trimming portions from meals, skipping caloric beverages, and putting the brakes on mindless eating—should not leave your belly rumbling. Learn to listen to your body’s hunger signals to determine if you really need to eat or are just bored, and eat approximately every 3 to 4 hours so you never become ravenous.

Alexander recommends stocking your fridge with low-calorie healthy foods—like celery and light dips—for when you just want to munch.

4. "I don't have time to cook."

It's not that people do not have time to cook. They don't have time to NOT cook. Twenty minutes of cooking healthy meals will save you excess calories you’d be taking in from oversized restaurant portions and time on the treadmill working that off.

Studies show that people who cook meals at home tend to eat more healthfully and weigh less than those who don’t. Use these healthy packaged foods to cut down on kitchen time and arm yourself with the proper resources.

5. "Exercise wipes me out."

No kidding—that’s why they call it a workout! “Jokes aside, exercise generates energy. The more energy you have, the more you’ll get done every day!” says Freytag.

“You recharge your body through food, sleep, and exercise. Movement creates energy. It gets your heart pumping, blood pumping, cleans out toxins, and gets your engine started. It also gets confidence levels up so you feel better about yourself,” she adds.

Squeeze in movement wherever you can to get an energy boost. Even light stretching throughout the day will help your body feel more energized.

6. "I always gain back the weight."

Starting a new weight loss plan can be daunting when you’ve dieted before, only to gain back the weight. The reason your prior plan didn’t work was because it wasn’t a diet you could sustain and enjoy for life.

Only make the changes that you can stick with. You have to really sit down and analyze your diet. Figure out, ‘What are your cravings, what do you really love, what are you not willing to give up?’” Then build your meals around that and cut calories from other places—like skipping butter on your bread at dinner so you can have a 100-calorie treat that you truly want. Even if you give up only 200 calories a day, you’ll lose 20 pounds a year.

Keep track of the habits that make you successful and kick your weaknesses up a notch. Be consistent with your strongest healthy habits, like always having a nutritious breakfast, and be prepared for your weaknesses, like having healthy foods at the ready for when you know you’ll want to pick in the afternoon.

India Herbs - Ancient Remedies for Modern Times

Health Article: 15 Easy Ways to Burn More Fat

2011-03-10T18:30:00.000+08:00

Improve your flab-burning metabolic rate and start losing weight fast.

1. Don't Diet

It isn't about eating less; it's about eating more—more nutrient-dense food, to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It sends a signal to your body that says, "I'm starving here!" And your body responds by slowing your metabolic rate to hold on to existing energy stores. What's worse, if the food shortage (meaning, your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism slows further, and fat goes on to claim even more territory.

2. Go to Bed Earlier

A study in Finland looked at sets of identical twins and discovered that in each set of siblings, the twin who slept less and was under more stress had more visceral fat.

3. Eat More Protein

Your body needs protein to maintain lean muscle. Researchers argued that the current recommended daily intake for protein, 0.36 grams per pound of body weight, is woefully inadequate for anyone doing resistance training and recommend that women get between 0.54 and 1 gram per pound of body weight. (If you want to lose weight, use your goal body weight as your guide.)

4. Go Organic Where You Can

Canadian researchers report that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experience a greater-than-normal dip in metabolism as they lose weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds.

Of course, it's not always easy to find—or afford—organic produce. But in general, conventionally grown items that you peel—avocado, grapefruit, bananas—are fine. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, sweet bell peppers, spinach, kale and collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides.

5. Get Up, Stand Up

Whether you sit or stand at work may play as big a role in your waistline as your fitness routine. Missouri University researchers discovered that inactivity (4 hours or more) causes a near shut-down of an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat-burning, break up long periods of downtime by standing up—for example, while talking on the phone.

6. Drink Cold Water

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year, with essentially zero additional effort. The increase may come from the work it takes to heat the water to body temperature.

7. Eat the Heat

t turns out that capsicum, the compound that gives chili peppers their heat, can also fire up your metabolism. Eating about 1 tablespoon of chopped peppers (red or green) boosts your sympathetic nervous system (responsible for your fight-or-flight response), according to a research. The result: a temporary metabolism spike of about 23 percent. Stock up on chili peppers to add to salsas, and keep a jar of red-pepper flakes on hand for topping pizzas, pastas, and stir-fries.

8. Rev Up in the Morning

Eating breakfast jump-starts your metabolism so it's no accident that those who skip this meal are 4 1⁄2 times as likely to be obese. The heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. While those who got zero to 11 percent gained nearly 3 pounds.

9. Drink Coffee or Tea

Caffeine is a central nervous system stimulant, so your daily java jolts can rev your metabolism by 5 to 8 percent—burning about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe antioxidants called catechins in tea provide the boost.

10. Fight Fat with Fiber

Research shows that some fiber can fire up your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 grams a day—the amount in about three servings each of fruits and vegetables.

11. Eat Iron-Rich Foods

Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your stores, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources.

12. Get More Vitamin D

Vitamin D is essential for preserving muscle tissue. Get 90 percent of your recommended daily intake (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereal, and eggs

13. Drink Milk

There's some evidence that calcium deficiency, which is common in many women, may slow metabolism. Research shows that consuming calcium through dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

14. Eat Watermelon

The amino acid arginine, abundant in watermelon, might promote weight loss, according to the Journal of Nutrition. In a laboratory study, adding this amino acid to the diet of obese mice enhanced the oxidation of fat and glucose. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.

15. Maintain Sufficient Water Throughout the Day

All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah. Drink at least eight to twelve 8-ounce glasses a day.

India Herbs - Ancient Remedies for Modern Times

Health Article: What Causes Tension Headaches?

2011-03-10T10:30:00.000+08:00

The cause of tension headaches is not clear. In the past, doctors believed that tension or spasms of the muscles of the neck, face, jaw, head, or scalp played a role in causing these headaches. Now they think a change in brain chemistry may also help cause a tension headache.

Tension headaches are the most common type of headache. They can be brought on—or triggered—by things such as stress, depression, hunger, and muscle strain. Tension headaches may come on suddenly or slowly.

Your headache may go away after you relax or take a pain reliever such as aspirin or ibuprofen.

Chronic tension headaches often occur along with other health problems such as anxiety or depression. Rarely, serious problems such as tumors or infections may cause a headache.

India Herbs - Ancient Remedies for Modern Times

Health Article: Are You More Stressed than You Think?

2011-03-09T18:30:00.000+08:00

Silent signals you're stressed. 10 body clues that you need more time for serenity.

Prevention is the best cure.

1. Weekend headaches
A sudden drop in stress can prompt migraines, says Todd Schwedt, MD, director of the Washington University Headache Center. Stick closely to your weekday sleeping and eating schedule to minimize other triggers.

2. Awful period cramps
The most stressed-out women are more than twice as likely to experience painful cramps as those who are less tense, a Harvard study found. Researchers blame a stress-induced imbalance of hormones. Hitting the gym can soothe cramps and stress, research shows, by decreasing sympathetic nervous system activity.

3. An achy mouth
A sore jaw can be a sign of teeth grinding, which usually occurs during sleep and can be worsened by stress, says Matthew Messina, DDS, a consumer advisor to the American Dental Association. Ask your dentist about a nighttime mouth guard—up to 70% of people who use one reduce or stop grinding altogether.

4. Odd dreams
Dreams usually get progressively more positive as you sleep, so you wake up in a better mood than you were in when you went to bed, says Rosalind Cartwright, PhD, an emeritus professor of psychology at Rush University Medical Center. But when you’re stressed, you wake up more often, disrupting this process and allowing unpleasant imagery to recur all night. Good sleep habits can help prevent this; aim for 7 to 8 hours a night, and avoid caffeine and alcohol close to bedtime.

5. Bleeding gums
According to a Brazilian analysis of 14 past studies, stressed-out people have a higher risk of periodontal disease. Chronically elevated levels of the stress hormone cortisol may impair the immune system and allow bacteria to invade the gums, say researchers. If you're working long hours and eating dinner at your desk, keep a toothbrush on hand. And "protect your mouth by exercising and sleeping more, which will help lower stress," says Preston Miller, DDS, past president of the American Academy of Periodontology.

6. Out of nowhere acne
Stress increases the inflammation that leads to breakouts, says Gil Yosipovitch, MD, a clinical professor of dermatology at Wake Forest University. Smooth your skin with a lotion containing skin sloughing salicylic acid or bacteria-busting benzoyl peroxide, plus a noncomedogenic moisturizer so skin won't get too dry. If your skin doesn't respond to treatment within a few weeks, see your doctor for more potent meds.

7. A sweet tooth
Don’t automatically blame your chocolate cravings on your lady hormones—stress is a more likely trigger. When University of Pennsylvania researchers surveyed pre- and postmenopausal women, they found only a small decrease in the prevalence of chocolate cravings after menopause—smaller than could be explained by just a hormonal link. Study authors say it’s likely stress, or other factors that can trigger women’s hankering for chocolate.

8. Itchy Skin
A recent Japanese study of more than 2,000 people found that those with chronic itch (known as pruritis) were twice as likely to be stressed out as those without the condition. Although an annoying itch problem can certainly cause stress, experts say it’s likely that feeling anxious or tense also aggravates underlying conditions like dermatitis, eczema, and psoriasis. “The stress response activates nerve fibers, causing an itchy sensation,” explains Yosipovitch.

9. Worse than usual allergies
In a 2008 experiment, researchers from Ohio State University College of Medicine found that allergy sufferers had more symptoms after they took an anxiety-inducing test, compared with when they performed a task that did not make them tense. Stress hormones may stimulate the production of IgE, a blood protein that causes allergic reactions, says study author Janice Kiecolt-Glaser, PhD.

10. Bellyaches
Anxiety and stress can cause stomachaches, along with headaches, backaches, and insomnia. One study of 1,953 men and women found that those experiencing the highest levels of stress were more than three times as likely to have abdominal pain as their more-relaxed counterparts.

The exact connection is still unclear, but one theory holds that the intestines and the brain share nerve pathways; when the mind reacts to stress, the intestines pick up the same signal. Because of this link, learning to manage stress with the help of a clinical psychologist, meditation, or even exercise can usually help relieve tummy trouble too. However, if you have frequent bellyaches, see your doc to rule out food allergies, lactose intolerance, irritable bowel syndrome, or an ulcer.

India Herbs - Ancient Remedies for Modern Times

Health Article: 6 Scary Times in the Morning

2011-03-09T10:30:00.002+08:00

Certain days, weeks, and activities are tougher on your ticker.

1. First thing in the morning.
Did you know the risk of heart attack increases 40% in the morning?

Why? As you awaken, your body secretes adrenaline and other stress hormones, increasing blood pressure and a demand for oxygen. Your blood is also thicker and harder to pump because you’re partially dehydrated. All this taxes the heart.

Build some time into your wake schedule so you can hit the snooze button and wake up slowly. If you’re a morning exerciser, warm up thoroughly so as not to additionally stress the heart. And if you’re on a beta-blocker, take it before bed so the medication is at full strength when the morning greets you.

2. On Monday mornings especially
Did you know science has shown that there is a good reason to dread the first day of the work week?

Twenty percent more heart attacks occur on this day, probably because people are stressed and depressed about returning to work.

Relax on Sunday, but try not to sleep in. Getting up early on Monday after sleeping late Saturday and Sunday can raise blood pressure even more because your body is fatigued and its natural rhythms are out of whack. Try to maintain a regular sleep/wake schedule all week.

3. Surviving a food coma
Did you know a 5 course dinner can have an immediate impact on your heart health?

Studies show high-fat, high-carb meals constrict blood vessels, making blood more prone to clot.

If you must indulge, keep your portion sizes reasonable. A daily aspirin will also help prevent blood “stickiness.”

4. Avoid constipation
Did you know it may be the last place you'd want to run into heart trouble, but it can happen.

Straining increases pressure in the chest, slowing the return of blood to the heart.

Eat lots of fiber, stay hydrated, and avoid straining.

5. Do not attempt unusual vigorous exercise
Did you know a classic example of this would be having a heart attach while shoveling snow?

The heart attack occurs because the victim isn’t accustomed to that kind of effort and stress hormones skyrocket, causing blood pressure and heart rate to jump.

Regular exercise protects your heart. But increase your intensity level gradually.

6. Stage fright
From the heart’s perspective, public speaking can be similar to unaccustomed exercise.

Extreme nervousness raises blood pressure, heart rate, and adrenaline levels, all of which can make the presentation itself a secondary worry.

To counter these effects, some of my patients take a betablocker before speaking, flying, or doing anything that makes them overly anxious.

India Herbs - Ancient Remedies for Modern Times

Health Article: 10 Foods Tough to Digest

2011-03-08T18:30:00.000+08:00

1) Fried Chicken Nuggets
Anytime you take a food, dip it in batter and then deep fry it, you turn it into something that can be a bit hard on the gut. Fried foods inevitably are greasy and high in fat, both of which spell trouble for the stomach. If you already suffer from inflammatory bowel disease, greasy foods are especially problematic and can cause symptoms like nausea and diarrhea, says Tara Gidus, a dietitian in Orlando, Fla. To make a healthier version, take frozen chicken nuggets (or use your own breadcrumb batter on chicken breasts) and bake them, rather than fry.
The advice to forgo fried for flavorful alternatives is also helpful for other traditionally greasy snacks, like potato chips. To get the crunchy, salty sensation of chips without the unfortunate side effects, look for baked versions of potato chips or switch to low- or no-fat snacks like pretzels, air-popped popcorn or soy crisps.

2) Spicy Food
Hot peppers—such as cayenne or jalapeno—give food a wonderful spicy kick, but they can also irritate the lining of the esophagus on the way down. The result: an unpleasant heartburn-like feeling after you eat. "Even if you try to cool down the heat by adding sour cream, you're still getting all the spice and the same amount of irritation," warns Gidus. So rather than trying to mask spice with high-fat cream, opt for milder versions if you routinely suffer side effects.

3) Chocolate
Most of the unfortunate consequences surrounding this rich delicacy come not from simply eating chocolate, but from overeating it. One small brownie as an occasional treat probably is fine; a triple brownie à la mode probably is not. But anyone who suffers from gastro-esophageal reflux disease (GERD) can experience problems from even a small portion of chocolate. That's because chocolate causes the lower esophageal sphincter to relax, allowing stomach acid to come back up.

4) Citrus Juices
These acidic drinks can irritate the esophagus, stimulating the sensory nerves to feel more inflamed. This might feel like acid reflux, but in reality is just irritation. In the stomach, however, the extra acid of the drink can cause other problems. If you haven't eaten (say, you down a big glass of OJ first thing in the morning), your gut is already full of acid, so adding the extra can give you a stomach ache. And if you're drinking lemonade that's sweetened with high fructose corn syrup, watch out: That huge influx of sugar is often a cause of diarrhea.

5) Mashed Potatoes
Nothing seems more benign than a bowl of creamy mashed potatoes. After all, that's why they rank near the top of the list when it comes to so-called "comfort foods." But if you happen to be one of approximately 30 to 50 million Americans who are lactose intolerant, you'll find no comfort in those spuds, since most are loaded with milk or even heavy cream. Make them at home using lactose-free whole milk for the same creaminess minus the after-effects.

6) Raw Onion
Onions and their cousins like garlic, leeks and shallots are filled with a variety of phytonutrient compounds—some of which seem to offer healthy, heart-protective benefits, and some of which cause stomach distress (or it could be the same compounds that do both). Cooking them seems to deactivate some of the problem-causing compounds. But on the chance that you're also deactivating some of the good stuff, dietician Mary Ryan, suggests using mix of cooked and raw so that you can reap the benefits without suffering the consequences.

7) Ice Cream
There's no quicker way to determine if you're lactose intolerant than to sit down with a big bowl of ice cream. The bloating, cramping and gas are clear messages: Your system is trying to tell you to stay away from such rich dairy products. If that's the case, the only solution is switching to lactose-free frozen treats (such as those made from soy or rice milk). But even if you're not lactose intolerant, scarfing down a pint of Ben & Jerry's in one sitting still will give you some stomach trouble. That's because it's essentially all fat, and fat lingers in the stomach longer than other foods before getting digested.

8) Broccoli and raw cabbage
These fiber- and nutrient-rich vegetables are incredibly healthy, but they are also well-known for causing gas buildup in the gut. Fortunately, the solution is simple. Cooking them—or even just blanching them slightly—will deactivate the sulfur compounds that cause gas.

9) Beans
The enzyme needed to break down beans is found only in our stomach bacteria. And if you don't routinely eat beans, you might not have enough of this enzyme to comfortably digest them. The result, of course, is gas and bloating. Cooking beans in soup can help—the extra fluid will help digest the large amounts of fiber beans contain, and the extra cooking time will start breaking the beans down even before you eat them. By adding beans to your diet gradually, you will help build up the enzyme necessary to digest them without issue.

10) Sugar free gum
Sorbitol, the ingredient found in many sugar-free gums, candies, and diet bars and shakes, can cause an uncomfortable buildup of gas in your gut. Check the labels before you buy to see if you can find sugar-free products that use less troublesome sugar substitutes. The amount also is an issue, warns Gidus. Most people can handle two or three grams without any problems, but a product that packs 10 or more grams will undoubtedly be tough on the digestion.

India Herbs - Ancient Remedies for Modern Times

Health Article: Heart Healthy Habits (Part 3)

2011-03-08T10:30:00.000+08:00

Did you know that more than 41 million women in America have heart disease? And that more women than men will die from it? In fact, it's the leading health problem that kills women (not cancer-a common myth).

But the good news is that just five lifestyle guidelines-moderate alcohol, a healthy diet, daily exercise, normal body weight, and not smoking-can cut your heart attack risk by a whopping 92%, according to a Swedish study of more than 24,000 women. Incorporating just the first two into your routine cuts your risk by more than half.

The 28 tips that follow are designed to help you get started. Try one a day for a month, and then stick with as many as you can for the long haul.

Continuing from Part 2 -

Tip 21: Take Vitamin D and Fish Oil
While research on multivitamins for preventing heart disease is mixed, science does stand behind these two supplements. "The only dietary supplement consistently shown in randomized clinical trials to work against cardiac death is fish oil," says Dariush Mozaffarian, MD, DrPH, an assistant professor medicine at Harvard Medical School. Omega-3 fatty acids stabilize the heart's electrical system, lower blood pressure and triglycerides, slow arterial plaque buildup, and ease systemic inflammation. Fish oil was more successful than statins at preventing death in heart failure patients, according to a recent Italian study.

“D” boasts a wide range of health benefits, heart health among them. Recent studies show that too-little amounts can raise the risk of peripheral arterial disease by 80% and increase the odds of developing diabetes (a known heart disease risk factor).

Tip 22: Do Something Sweet for Your Partner
There’s a lot of proof that marriage buffers you against heart disease, but that may be true only if you’re happily coupled, says Agatston. One study in the Annals of Behavioral Medicine found that spouses who reported a lot of negative encounters with their partner had blood pressure that was, on average, 5 points higher than that of single people. The emotional stress of a difficult marriage typically causes adrenaline levels in the blood to spike, raising blood pressure; it can also cause blood vessels to spasm.

To make sure your marriage doesn't go on autopilot, forge little ways to stay connected all the time. If you do something nice today (like paying an unexpected compliment or taking on a chore he normally handles) chances are he'll reciprocate soon, which helps bolster your bond.

If you do not have a partner, go out and pamper yourself. Book yourself a nice oil massage at a fancy spa place, go shopping - retail therapy works.

Tip 23: Indulge with Dark Chocolate
Cap off your day with a nibble of this healthy treat. Dark varieties contain flavonoids, antioxidants that make blood vessels more elastic. In one study, 18% of patients who ate it every day saw blood pressure dip. Have ½ ounce (at least 70% cocoa) daily.

Tip 24: Steer Clear of Secondhand Smoke
Got friends or coworkers who smoke socially? Stay away when they light up and your heart will thank you. The effects on the cardiovascular system due to passive smoking are, on average, 80 to 90% as great as those due to active smoking, research shows. Even brief (minutes or hours) exposure to secondhand smoke can have cardiovascular effects nearly as great as long-term active smoking.

Tip 25: Go Bananas!
To lower your blood pressure, don't just eat less sodium. You should also increase your potassium intake, as it speeds up the body's sodium excretion, say researchers at the Hypertension Institute of Nashville. Most Americans consume more sodium than potassium, but it should be the other way around. Some popular potassium-rich foods to help fix this: baked potatoes, tomato paste, lima beans, yogurt, cantaloupe, and bananas.

Tip 26: Reduce on Your Sugar Intake
People who consume more than 74 g of added fructose a day (that’s two to three sweetened soft drinks) are 87% more likely to have severely elevated blood pressure than those who get less, according to a recent study. Researchers believe excess fructose may reduce the production of nitric oxide, a gas that helps blood vessels relax and dilate.

To cut your intake, watch out for the worst offenders: drinks and baked goods. Drink seltzer in place of soda, or eat oatmeal with raisins and cinnamon instead of an oatmeal raisin cookie.

Tip 27: Don't Stop Laughing!
When researchers from the University of Maryland Medical Center in Baltimore tested the "humor quotient" of 300 people, they found that those with heart disease were 40% less likely to laugh at the gaffes, mix-ups, and irritations of everyday life than those without cardiovascular problems.

"Laughter is no substitute for eating properly, exercising, and controlling blood pressure and cholesterol levels with medication if need be," says study author Michael Miller, MD, director of the university's Center for Preventive Cardiology. "But enjoying a few laughs every day couldn't hurt, and our research suggests that it might help your heart health."

India Herbs - Ancient Remedies for Modern Times

Health Article: Heart Healthy Habits (Part 2)

2011-03-07T18:30:00.000+08:00

Did you know that more than 41 million women in America have heart disease? And that more women than men will die from it? In fact, it's the leading health problem that kills women (not cancer-a common myth).

But the good news is that just five lifestyle guidelines-moderate alcohol, a healthy diet, daily exercise, normal body weight, and not smoking-can cut your heart attack risk by a whopping 92%, according to a Swedish study of more than 24,000 women. Incorporating just the first two into your routine cuts your risk by more than half.

The 28 tips that follow are designed to help you get started. Try one a day for a month, and then stick with as many as you can for the long haul.

Continuing from Part 1 -

Tip 11: What are You Spreading on Your Bread?
Olive oil is ideal for dunking your bread, but if you must use a spread, pick one with cholesterol-lowering sterols. Adding 2 g of these plant compounds to your daily diet can help lower your total cholesterol by about 10%—often within 2 weeks, according to numerous studies published in both American and European medical journals. That may not sound like a substantial reduction, but it could translate to a 20% lower risk of heart disease.

Tip 12: Flaxseed
Flaxseed is one of the most potent sources of heart-healthy omega-3 fats. Studies indicate that adding flaxseed to your diet can reduce the development of heart disease by 46%, while helping to keep red blood cells from clumping together and forming clots that can block arteries. Sprinkle 2 tablespoons of flaxseed a day on your yogurt, oatmeal, cereal, or salad. Buy it preground, and keep it refrigerated.

Tip 13: Begin or End Your Day with Stretching
Flexibility may be key to heart health: Adults over age 40 who were the most limber had 30% less stiffness in the arteries than less-bendy participants in a recent Japanese study. Stretching for 10 to 15 minutes a day may keep arteries pliable; they may be affected by the elasticity of the muscles and tissue that surround them. Try some gentle yoga moves to improve your flexibility.

Tip 14: Swap in Soy
These plant proteins can help lower cholesterol when you eat them in place of less healthy foods. (Think tofu instead of beef stir-fry or edamame in lieu of dumplings).

It’s best, however, to limit processed soy (from chips and patties) and avoid soy supplements. The problem with these is that we do not always know the amount of phytoestrogens (plant chemicals in soy that function in ways similar to the hormone estrogen) in them. This can make its effects on the human body unpredictable. And exposure to high concentrations of phytoestrogens could stimulate the growth of cells that are responsive to estrogen, which include many breast cancers.

Tip 15: Cook with Garlic
Just one clove a day—or 300 mg 3 times daily—reduces the risk of a heart attack at least three ways: It discourages red blood cells from sticking together and blocking your arteries, it reduces arterial damage, and it discourages cholesterol from lining those arteries and making them so narrow that blockages are likely.

Tip 16: Spice Up Your Workout
The best exercise is one that you'll continue to do. So every day, in addition to your regular workout, try something new just for fun—hitting a tennis ball against the house, shooting hoops with your kids, or dancing around your bedroom after work. If you find something that you like, incorporate it into your daily workout.

Research shows that people who are active in little ways the entire day burn more calories and are generally healthier than those who exercise for 30 to 60 minutes and then sit at a computer.

Tip 17: Be Real!
One of the biggest causes of stress is trying to live in a way that’s not consistent with who you are. Ask yourself: Am I doing what I want to do? Am I getting my needs met? Every day, run a reality check on what you've done. When it says that your actions aren't true to the kind of person you are, make sure you listen.

Spend time with people and on activities that make you feel happy and challenged in a healthy way—not drained or burned out.

Tip 18: Meditate for 5 Minutes
Practicing a form of meditation in which you focus awareness on the present moment can reduce the effects of daily stressors. Ride out a stress storm by simply closing your eyes and quietly focusing on your breathing for 5 to 10 minutes.

Tip 19: Get in Touch with Your Spiritual Side
Studies indicate that those with regular spiritual practices who meet with a faith community—attending church or temple, for example—live longer and better and are far less likely to have a heart attack. You can still reap the benefits even if you can't attend regularly; just getting involved socially, like volunteering at a food drive, can help.

Tip 20: Stay Connected
Strong ties to family, friends, and community reduce anxiety and fight depression—two factors that increase your risk of a heart attack. Make a lunch date with a friend you’ve been playing phone tag with, dedicate at least 1 night a week for a sit-down family dinner, or plan to visit your place of worship. Resolve to do one of these things every day (yes, jetting off a quick thinking-of-you e-mail counts).

Look out for our Part 3!

India Herbs - Ancient Remedies for Modern Times

Health Article: Heart Healthy Habits (Part 1)

2011-03-07T10:30:00.000+08:00

Did you know that more than 41 million women in America have heart disease? And that more women than men will die from it? In fact, it's the leading health problem that kills women (not cancer-a common myth).

But the good news is that just five lifestyle guidelines-moderate alcohol, a healthy diet, daily exercise, normal body weight, and not smoking-can cut your heart attack risk by a whopping 92%, according to a Swedish study of more than 24,000 women. Incorporating just the first two into your routine cuts your risk by more than half.

The 28 tips that follow are designed to help you get started. Try one a day for a month, and then stick with as many as you can for the long haul.

Tip 1: Drink Green Tea
This potent beverage contains several powerful antioxidants that reduce cholesterol and may even lower blood pressure. To make a day's supply, bring 20 ounces of water to a boil, drop in three decaffeinated green tea bags, cover, and steep for 10 minutes. Remove the tea bags, and refrigerate the tea. When cool, pour the tea into a container, add ice if you like, and sip throughout the day.

Tip 2: Read Food Labels for Unhealthy Fat
Adults who read food labels and nutrition facts slash twice as many calories from fat as those who don't give them a look, according to one study. When it comes to heart health, that’s important: Don't let fat exceed 30% percent of your calories. And more important, make most of your fat the healthy monounsaturated (from olive oil, nuts, dark chocolate, avocado) and polyunsaturated (from salmon, flaxseed, walnuts) kinds.

Limit saturated fat intake to 7% of your total calories (for a 1,600-calorie diet, that’s about 12 g a day). And avoid trans fats whenever possible; they should comprise 1% of your daily calories, or less than 2 g a day. (Look for “hydrogenated” on ingredient lists; trans fats are most often found in cookies, crackers, baked goods, and other processed foods.) Both of these fats raise levels of artery-clogging LDL cholesterol.

Tip 3: Cook Like an Italian
Use MUFA-rich olive oil in your food prep whenever possible. The heart-healthy fat lowers “bad” LDL cholesterol and raises “good” HDL cholesterol. Bonus: Olive oil is also rich in antioxidants, which may help reduce the risk of cancer and other chronic diseases, like Alzheimer’s.

Substitute olive oil for butter or margarine at the dinner table, drizzle it on salads, and use it to replace vegetable oils in baking wherever possible. Buy only cold-pressed, extra-virgin oil; it retains more of the olive's heart-healthy antioxidants than other forms.

Tip 4: Adopt Sufficient Hours of Sleep
Every extra hour of sleep middle-aged adults can add to their nightly average reduces their risk of coronary artery calcification, a cause of heart disease, by 33%, according to a study reported in the Journal of the American Medical Association. When you're even a little sleep deprived, your body releases stress hormones that constrict arteries and cause inflammation.

If you routinely wake up feeling tired or need an afternoon nap, then you're probably sleep deprived. Most adults need 7 to 8 hours a night to function well.

Tip 5: Fiber Up Your Diet
Studies show that the more fiber you eat, the less likely you are to have a heart attack. Load up on whole grain breads and cereals that contain whole wheat, wheat bran, and oats. Toss beans into casseroles, soups, and salads. Aim for at least 25 to 35 g of fiber a day.

Tip 6: Feast on Fish
Meat's saturated fat will clog your arteries. On the other hand, fish such as salmon and anchovies are loaded with the omega-3 fatty acids that will help your heart maintain a steady rhythm. Having even one serving of fish high in omega-3s a week could reduce your risk of death from a heart attack by 52%!

Tip 7: Start Your Day with Juice
Orange juice contains folic acid that helps lower your levels of homocysteine, an amino acid linked to a higher heart attack risk. Grape juice is loaded with flavonoids and resveratrol, both potent antioxidants that may discourage red blood cells from clumping together and forming an artery-blocking clot. Choose 100% fruit juices to limit excess sugar.

Tip 8: Make Room for Veggies
To get the 2½ cups that nutritionists recommend you eat daily, aim to make veggies 50% of your meals. Extra points for picking cruciferous vegetables such as kale, brussels sprouts, broccoli, and cabbage, which are a gold mine of antioxidants and other heart-saving phytochemicals.

Tip 9: Snack on Nuts!
Studies have found that those who eat more than 5 ounces of nuts a week are one-third less likely to have either heart disease or a heart attack. Just don't overdo it—nuts are high in fat and calories, which can pack on pounds if you inhale them by the fistful.

Tip 10: Walk for 20 Minutes Daily
Just 2.5 hours of exercise a week (that’s a little more than 20 minutes a day) could reduce heart attacks by one-third, prevent 285,000 deaths from heart disease in the United States alone, and practically eliminate type 2 diabetes. Wow!

Look out for Part 2 and Part 3!

India Herbs - Ancient Remedies for Modern Times

Health Article: Higher Vitamin D Intake Could Cut Cancer Risk

2011-03-04T18:30:00.000+08:00

A new study says it takes far more vitamin D than initially thought to dramatically cut the risk of several major diseases, including breast cancer.

"We found that daily intakes of vitamin D by adults in the range of 4,000-8,000 IU are needed to maintain blood levels of vitamin D metabolites in the range needed to reduce by about half the risk of several diseases -- breast cancer, colon cancer, multiple sclerosis and type 1 diabetes," said in a university news release.

Vitamin D supplements often come in pills or capsules containing 1,000 or 2,000 international units. But 4,000 to 8,000 IU a day is still much lower than the range considered safe by the National Academy of Science's Institute of Medicine, the researchers noted.

The study -- which also involved the Creighton University School of Medicine in Omaha -- was based on a survey of several thousand people who took supplements ranging from 1,000 to 10,000 IU per day. The volunteers also underwent blood tests to determine the levels of vitamin D metabolites circulating in their blood.

Some studies suggest that only 10 percent of people in the United States have the appropriate level of the vitamin D-related form in their blood to prevent disease linked to a deficiency of the vitamin. These people tend to work outdoors, where their vitamin D levels are boosted through sun exposure.
Last year, a National Academy of Sciences Institute of Medicine (IOM) committee announced that 4,000 IU a day of vitamin D appears safe for adults and kids aged 9 and up.

The IOM's recommended minimum daily level is 600 IU, however, and the Institute noted there were preliminary signals that there might be some harms associated with consuming high levels of vitamin D daily, even at amounts under the recommended upper safe limit.

India Herbs - Ancient Remedies for Modern Times

Health Article: 5 New Rules for a Healthy Heart

2011-03-04T10:30:00.000+08:00

Given the fact that it's the most common killer of men, you'd be forgiven for thinking as much. But that's nonsense. Science has produced some nearly surefire strategies for not only treating a stricken ticker but also avoiding heart trouble in the first place. And research is coming out almost daily that improves on what we already know.

1. Estimate your risk.

2. Train adequately.

3. Cut cholesterol with fiber.

4. Watch your stress.

5. Go for a blood test.

India Herbs - Ancient Remedies for Modern Times

Health Article: 12 Foods with Super-Healing Powers

2011-03-03T18:30:00.000+08:00

As part of a healthy diet, whole foods play a significant role in helping our bodies function optimally. There are hundreds of extremely nutritious whole foods, but the dozen on this list do more than contribute healthy nutrients—they help you heal. In fact, every food on this list boasts multiple healing effects, from fighting cancer to reducing cholesterol, guarding against heart disease, and more. Eat these super-healing picks and start feeling pretty super yourself.

1) Kiwifruit
This tiny, nutrient-dense fruit packs an amazing amount of vitamin C (double the amount found in oranges), has more fiber than apples, and beats bananas as a high-potassium food. The unique blend of phytonutrients, vitamins, and minerals found in kiwifruit helps protect against heart disease, stroke, cancer, and respiratory disease. Kiwifruit's natural blood-thinning properties work without the side effects of aspirin and support vascular health by reducing the formation of spontaneous blood clots, lowering LDL cholesterol, and reducing blood pressure.

2) Cherries
Cherries boast a laundry list of healing powers. For starters, they pack a powerful nutritional punch for a relatively low calorie count. They're also packed with substances that help fight inflammation and cancer. As if that weren't enough, in lab studies, quercetin and ellagic acid, two compounds contained in cherries, have been shown to inhibit the growth of tumors and even cause cancer cells to commit suicide—without damaging healthy cells. Cherries also have antiviral and antibacterial properties.

3) Guavas
Guavas are a small tropical fruit that can be round, oval, or pear-shaped. They're not all that common, so they might be hard to find, depending on where you live. But if you can track them down, it's more than worth it. Guavas contain more of the cancer-fighting antioxidant lycopene than any other fruit or vegetable, and nearly 20 percent more than tomatoes. Our bodies can't process much of the lycopene in tomatoes until they're cooked; the processing helps break down tough cell walls. However, guavas' cell structure allows the antioxidant to be absorbed whether the fruit is raw or cooked, and the whole fruit offers the nutrition without the added sodium of processed tomato products.

4) Beans
Beans are a miracle food. They lower cholesterol, regulate blood sugar and insulin production, promote digestive health, and protect against cancer. If you think of fiber, protein, and antioxidants and immediately think whole grains, meat, and fruit, think again—beans offer all three in a single package.
An assortment of phytochemicals found in beans has been shown to protect cells from cancerous activity by inhibiting cancer cells from reproducing, slowing tumor growth. Researchers at the Harvard School of Public Health reported that women who consumed beans at least twice a week were 24 percent less likely to develop breast cancer, and multiple studies have tied beans to a reduced risk of heart disease, type 2 diabetes, high blood pressure, and breast and colon cancers.

5) Watercress
Not only is watercress extremely nutritious, it's about as close as you can get to a calorie-free food. Calorie for calorie, it provides four times the calcium of 2 percent milk. Ounce for ounce, it offers as much vitamin C as an orange and more iron than spinach. It's packed with vitamin A and has lots of vitamin K, along with multiple antioxidant carotenoids and protective phytochemicals.
The nutrients in watercress protect against cancer and macular degeneration, help build the immune system, and support bone health. The iron helps red blood cells carry oxygen to your body's tissues for energy. The phytochemicals in watercress battle cancer in three ways: killing cancer cells, blocking carcinogens, and protecting healthy cells from carcinogens. They've also been shown to help prevent lung and esophageal cancer and can help lower your risk for other cancers.

6) Spinach
Spinach protects against eye disease and vision loss; it's good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; it's anti-inflammatory; and it's great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.
A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

7) Onions
Onions get a bad rap for their effect on the breath, but that's not the only part of the body where they pack a wallop. Onions contain potent cancer-fighting enzymes; onion consumption has been shown to help lower the risk of prostate and esophageal cancers and has also been linked to reduced mortality from coronary heart disease. Research suggests that they may help protect against stomach cancer. Onions contain sulfides that help lower blood pressure and cholesterol, as well as a peptide that may help prevent bone loss by inhibiting the loss of calcium and other bone minerals. It also has a super antioxidant power.

8) Carrots
Carrots are a great source of the potent antioxidants known as carotenoids. Diets high in carotenoids have been tied to a decreased risk in postmenopausal breast cancer as well as cancers of the bladder, cervix, prostate, colon, larynx, and esophagus. Conversely, diets low in carotenoids have been associated with chronic disease, including heart disease and various cancers. Research suggests that just one carrot per day could reduce your risk of lung cancer by half. Carrots may also reduce your risk of kidney and ovarian cancers. In addition to fighting cancer, the nutrients in carrots inhibit cardiovascular disease, stimulate the immune system, promote colon health, and support ear and eye health.
Carrots contain calcium, potassium, magnesium, phosphorus, fiber, vitamin C, and an incredible amount of vitamin A. The alpha-carotene in carrots has shown promise in inhibiting tumor growth. Carrots also contain the carotenoids lutein and zeaxanthin, which work together to promote eye health and prevent macular degeneration and cataracts. In Chinese medicine, carrots are used to treat rheumatism, kidney stones, tumors, indigestion, diarrhea, night blindness, ear infections, earaches, deafness, skin lesions, urinary tract infections, coughs, and constipation.

9) Cabbage
Cabbage is a powerhouse source of vitamins K and C. Just one cup supplies 91 percent of the recommended daily amount for vitamin K, 50 percent of vitamin C, good amounts of fiber, and decent scores of manganese, vitamin B6, folate, and more—and it'll only cost you about 33 calories. Calorie for calorie, cabbage offers 11 percent more vitamin C than oranges.
Cabbage contains high levels of antioxidant sulforaphanes that not only fight free radicals before they damage DNA but also stimulate enzymes that detoxify carcinogens in the body. Researchers believe this one-two approach may contribute to the apparent ability of cruciferous vegetables to reduce the risk of cancer more effectively than any other plant food group. Numerous studies point to a strong association between diets high in cruciferous vegetables and a low incidence of lung, colon, breast, ovarian, and bladder cancers. It also builds strong bones, dampens allergic reactions, reduces inflammation and promotes gastrointestinal health.

10) Broccoli
A single cup of steamed broccoli provides more than 200 percent of the RDA for vitamin C (again, more than oranges), nearly as much of vitamin K, and about half of the daily allowance for vitamin A, along with plentiful folate, fiber, sulfur, iron, B vitamins, and a whole host of other important nutrients. Calorie for calorie, broccoli contains about twice the amount of protein as steak—and a lot more protective phytonutrients. Broccoli's phytochemicals fight cancer by neutralizing carcinogens and accelerating their elimination from the body, in addition to inhibiting tumors caused by chemical carcinogens. Studies show evidence that these substances help prevent lung and esophageal cancers and may play a role in lowering the risk of other cancers, including gastrointestinal cancer.

11) Kale
Kale is highly nutritious, has powerful antioxidant properties, and is anti-inflammatory. One cup of cooked kale contains an astounding 1,328 percent of the RDA for vitamin K, 192 percent of the RDA for vitamin A, and 89 percent of the RDA for vitamin C. It's also a good source of calcium and iron.
Kale is in the same plant family as broccoli and cabbage, and, like its cruciferous cousins, it contains high levels of the cancer-fighting compound sulforaphane, which guards against prostate, gastric, skin, and breast cancers by boosting the body's detoxification enzymes and fighting free radicals in the body.

12) Dandelion
One cup of raw dandelion greens provides 535 percent of the RDA of vitamin K and 112 percent of the RDA for vitamin A. Dandelion greens are also a good source of vitamin C, calcium, iron, fiber, and potassium. Among all foods, it's one of the richest sources of vitamin A; among all green vegetables, it's one of the best sources of beta-carotene.
Dandelion has been used for centuries to treat hepatitis, kidney, and liver disorders such as kidney stones, jaundice, and cirrhosis. It's routinely prescribed as a natural treatment for hepatitis C, anemia, and liver detoxification (poor liver function has been linked to numerous conditions, from indigestion and hepatitis to irritability and depression).

India Herbs - Ancient Remedies for Modern Times

Health Article: 10 Harmless Habits That Age You

2011-03-03T10:30:00.000+08:00

Did you know staying up late and canceling social plans and some other moves can make you older?

1) Smoking and baking yourself in the sun definitely speed up your aging process. If you are trying to turn back the clock - or at least slow it down a little - don't overlook these other habits that may be sabotaging your efforts.

2) Lack of sleep is proving to be really, really bad for your health. Research links it to high blood pressure, diabetes, weight gain, and even just looking tired and older. 8 hours is the necessary amount for a full sleep, we are not saying you need a perfect 8 hours everyday, but make sleep a priority more often and your body will thank you.

3) Tame that sweet tooth of yours. A sugar-packed diet can take its toll on your waistline, but now experts also believe it can make your skin dull and wrinkled too. To blame is a natural process known as glycation, in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs, for short). The more sugar you eat, the more AGEs you develop; these damage surrounding proteins like collagen and elastin, which keep skin firm and elastic. Once damaged, springy and resilient collagen and elastin become dry and brittle, leading to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.

4) Don't stress yourself out! You don’t feel good when you’re stressed-out—be it from work projects piling up, a miserable commute, issues with the kids, etc.—and there’s good biological proof why you shouldn’t. Stress increases the concentration of the hormones cortisol and norepinephrine in the bloodstream, kicking up blood pressure and suppressing immunity. Over time, stress that doesn’t go away can delay healing, harden your arteries, and possibly shrink areas of your brain involved in learning, memory, and mood—talk about feeling older!

5) Exercising just to lose weight. Exercise is one of the best turn-back-the-clock agents around, but too many of us don’t reap its full benefits because we only associate physical activity with weight loss. If you tend to hit the gym in 2-week stints to shed a few pounds, but then take a few months off from physical activity, you’re missing out on some major health perks. Research shows that vigorous exercisers have longer telomeres—cellular biomarkers that shorten as we age—compared with healthy adults who rarely work out. Being active consistently can help fight brain fog, reduce inflammation, and prevent type 2 diabetes and other chronic conditions that crop up over time.

6) Blasting your iPod. Nothing makes you feel 80 years old like having to cup your ear and say “Excuse me?” to get your friend to repeat herself…again. Hearing loss typically develops slowly, the result of prolonged exposure to thousands of high-decibel insults to the ear, many of which come from exposure to everyday gadgets, like iPods or hair dryers. MP3 players set at 50% volume can pump out sounds up to 101 decibels, well over the recommended safety threshold.

7) Hangout with your friends. Your friends were probably the meat and potatoes of your social calendar back in your 20s; now you spend most of your spare time shuttling your tweens around to their various get-togethers. But here’s why making time to cultivate your friendships is so key: One study found that satisfying friendships predict longevity better than even close family ties, and they can protect against obesity, depression, and heart disease, among other health problems. No wonder you always feel reenergized after a marathon catch-up call with your best college friend or a girls’ night out with your high school crew.

8) Have your veggies often - daily. You’ve likely heard that antioxidant-packed fruits and veggies can help you stay young. These powerful compounds fight free radicals that would otherwise wreak havoc on your body and skin, damaging cells that can lead to cancer and make you look older. But here’s the rub: Antioxidants remain active for only a few hours and need to be continually replenished, so don't think you're set for the week after eating a big salad for lunch on Monday.

9) No more fats. Cutting out artery-clogging saturated and trans fats is a heart-healthy move, but when it comes to your health and vitality, equally slashing unsaturated fats, like those found in fish, nuts, and olive oil, is like throwing the proverbial baby out with the bathwater. One kind, omega-3 fatty acids, is the ultimate anti-aging fat, essential for protecting your brain, heart, bones, joints, skin, and more. Another kind, monounsaturated, can lower bad LDL cholesterol, raise cardio-protective HDL cholesterol, and decrease your risk of atherosclerosis. Plus, studies suggest that a higher intake of these fats may contribute to longer life expectancy.

10) You can't remember the last time you were intimate with your partner. Yep, being intimate feels good and does wonders for your mood, but it’s also fantastically great for your health. Research shows that people with active sex lives have stronger immune systems, less pain, a lower cancer risk, healthier hearts, and less stress. The best news: It can even make you look younger—up to 12 years, a study shows.

India Herbs - Ancient Remedies for Modern Times

Health Article: Why Your Diet May Not Be Working

2011-03-02T22:30:00.001+08:00

One of the problems with diets is that they are often standardized. As a result, they don't take into consideration your individual physiology and metabolism. They provide a cookie-cutter approach to weight loss an approach which may not work in your individual case. As a result, an increasing number of people are turning to dieticians to formulate a person weight loss strategy for them. This process has been made easier through the Internet, where you can correspond with a dietician any time of the day or night via e-mail. The dietician can also act as your personal coach, helping you through your dieting dilemmas.

Another reason that you may be failing at your diet is because of a lack of support. You may have family members who can eat whatever they want and seemingly not gain a pound. As a result, they may fill your refrigerator with junk food, leading you into temptation. Also, you may feel as if you have no one to turn to in order to discuss your weight problems. In order to solve this problem, many individuals look to psychotherapists to help them with their food-related issues. This can be particularly important if an individual has turned to purging in an effort to combat their weight problems. Bulimia is a serious disease which must be treated in order to ensure the good health of the patient. Thankfully, there are a number of treatment programs throughout the U.S. specifically focusing on bulimia.

Yet another reason for diet failure is hidden calories. You may literally be consuming calories and not even realize it. For instance, the frappucinos that are so popular today are loaded with caloriesâ€”as many as 600 in a single serving! You may also be indulging in sugary sodasâ€”another source of extra calories. By taking a few simple steps, such as eliminating the exotic coffee drinks from your diet and substituting skim milk for whole milk, you may be able to eliminate the hidden calories that are denying you dieting success.

Lack of consistency can also be a diet-killer. You might go on a diet for a while, then quit before you've made any measurable progress. It's only natural to want to see quick results. The problem is that healthy weight loss involves losing only a couple of pounds a week. That means you'll have to stay on your diet for months before you see appreciable weight loss. Discouraging? It can be, but if you keep a positive attitude you can achieve your ideal weight.

You may also be more successful in your dieting if you consider it to be a lifestyle change. Therefore, your diet becomes a meal plan for life. This means that you must change the way you look at food. It is designed to be fuel for your body, and nothing more. As a result, you should not turn to food to make you feel better or to provide you with a sense of comfort. A lifestyle change implies commitment; it means that you are prepared to follow the plan for the long haul. If you feel as if you cannot be on your diet for any appreciable length of time, perhaps it's time to consider a different diet. Your aim ultimately should be not simply to lose weight, but to become healthier. A fad diet will not allow you to reach that milestone. Therefore, you must choose your diet carefully.

India Herbs - Ancient Remedies for Modern Times

Health Article: Knowing the Essential Truths to Dieting

2011-03-02T18:30:00.000+08:00

If you appear to be overweight, there are certain truths you must absorb. I say "appear to be overweight" because you and I know that you are NOT overweight. There are people heavier than you and there are people slimmer than you. That's all.

Now, the self evident truths you need to absorb are set out below. They're very important, so learn them well:

1. Big hair, slim hips. You need to deflect attention from your 60" hips. This is really easy. Back comb you hair unto the point of death. Make it big, bigger, biggest. All attention will now be riveted to your very precarious hair style. See how that works? Brilliant!

2. If you eat standing up, it doesn't count. I'm always amazed that people don't know this. It is surely the most important truth of all. You absolutely must have a gallon of chocolate ice cream? No problem! Just stand in your kitchen and consume the whole thing standing up. Simply doesn't count. You don't need to include it in your list of calories consumed for that day.

3. Walking backwards doubles the calories consumed by this exercise. This is another truth most people don't seem to know. I'm amazed. It's so obvious.

Now that you've absorbed these self evident truths, there is another, very minor, truth you need to know. No diet food corporation will tell you this. They need to sell diet products. And the drug companies will not tell you this. They need to sell harmful so-called weight reducing chemicals that they expect you to consume forever to keep their coffers full. No, probably the only person who will tell you this truth is me. And here it is:

Expend more calories than you consume. It's easy. In order to lose weight, you don't need special food; you don't need harmful, addictive drugs. All you need is to use up more calories than you consume. If you don't take any exercise at all now, take a short walk every day. Nothing dramatic. NO need to climb Mount Everest or even run 200 yards. Just add a short walk to your day. If you already take some exercise, increase this exercise marginally. Again, nothing dramatic. Just add about 10 minutes to your preferred form of exercise. And do all this witout increasing your food consumption. I'm from the old school. Exercise always requires a chocolate bar as a reward. Don't do this. Drink a glass of water. Or chew some gum. And last of all, the most difficult truth for many people; Soda is BAD. Just stop drinking it. These very minor truths will absolutely guarantee that you lose weight. Isn't that amazing? Let me know how you get on!

India Herbs - Ancient Remedies for Modern Times

Health Article: How Diet Affects the Hair

2011-03-01T18:30:00.003+08:00

There's more to healthy hair than putting products on your head; you also have to watch what you put in your mouth. You need a nutritious diet so that your body can create healthy cells and tissues exactly the stuff that hair is made of. Poor nutrition, erratic meals, even crash diets can all lead to thinning, dullness, and dryness.

First of all, you need to have the right amounts of proteins. Proteins build cells, and they also contain amino acids that are particularly crucial to hair growth. These include cystine, cysteine, methionine, arginine and lysine. These can be found in meats, fish, poultry dairy and eggs. If you are vegetarian, you can also get it from soy, nuts, grains and seeds (although you may need a protein supplement). Dieticians believe that at least 15% of your calories must come from food that is rich in protein.

Many of today's low-carb diets may lead to steady weight loss, but it may come at the price of the health of your hair. Carbs help in the growth of body tissues, and they are also the body's primary source of B vitamins, which your body needs. That's why it's not recommended to stay on carb-free diets for long periods of time; even South Beach recommends that the First Phase be limited to three weeks. Instead, opt for smart carbs, meaning you cut out sugars and white flour, and get healthy carbs from vegetables, fruits, whole grains, brown rice and potatoes.

Too much fat is bad for you, but you need a little fat in your diet to stay healthyâ€”and to keep your hair healthy, too. To avoid health risks associated with a fat-heavy diet, get it from lean meat that is grilled or braised rather than fried. Needless to say, eating that hamburger is not a healthy option.

Why does diet play such a role in healthy hair? For one thing, your body will need the right amounts of vitamins and minerals to be able to create strong cells. People who go on crash diets will often report hair loss. Strands may be brittle and easily damaged, and will look dull despite all efforts to condition and style. This means your body is unable to replace cell properly, or that the cells it manufactures is unable to withstand the damage it takes from daily environmental abuse: brushing, hair drying, or even the UV rays in the sun. It's the same principle why skipping meals can cause your face to look blotchy and pale. If it can affect the color in your cheeks, it will also affect whether your hair is thick and shiny, or limp and lifeless.

Crash dieting can also affect the body's chemical balance. Many people will go through natural hair loss cycles, such as during pregnancy or right after childbirth, as the body adjusts to shifts in hormones. A lack of nutrition can set off a hormonal nightmare, sending wrong signals to the hair glands like a fuse gone wrong. Severe stress can also do this.

Thus, for healthy hair, you need to invest in good hair care products and a good lifestyle. Eat right, and find ways to relax after a long day at work to minimize the effects of stress. Of course, a good shampoo never hurt.

India Herbs - Ancient Remedies for Modern Times

Health Article: Searching for the Best Green to Drink

2011-03-01T10:30:00.000+08:00

Today one of the most popular drinks most main cities is fast becoming green tea and for good reasons. Green tea is known for its taste and health benefits far and wide, including weight loss assistance, reducing cancer risks and adding antioxidants to your diet.

It is something of a challenge to select the best green tea, especially if you are new to the green tea world. Some of the best green tea examples available on the market today are found below. There are also some excellent ways to bring out the wonderful flavor through brewing.

Sencha green tea is one of the most popular types of green tea. As an introduction to the green tea family this is perhaps the best green tea since it is very economical and has the most recognizable taste of all green teas for sale.

Kabusecha is another choice and it considered one of the best green teas today. It remains a favorite with customers throughout the world because it is taken from the first and finest harvest. It has a signature scent that is a grassy aroma associated with the best green tea.

A Japanese green tea option is Myou-Kou which is a green tea that is deep steamed. This tea has a thicker, bolder flavor compared to the lighter green teas and is considered the most unique and best green tea available.

Brewing Your Cup of Green Tea

How green tea is brewed is half the enjoyment as any fan of green tea will tell you. Unlike your normal oolong and black teas it is unfermented so the brewing method is a little different for green tea.

When brewing the best green tea the one thing you need to remember is that the tea leaves need room to expand and add their health benefits to the water that they are infused in. To the flavor of the resultant tea can be hindered by tea bags or tea balls. Allowing the tea leaves to sit loosing in the water and steep for a few minutes is the best way to brew green tea and then is should be strained if desired.

A matter of taste and preference is the best way to find the best green tea. Try a number of different types to see which is your favorite green tea.

India Herbs - Ancient Remedies for Modern Times

Health Article: Avoid these 5 Fad Diets

2011-02-28T18:30:00.000+08:00

Why fad diets are more for the short term rather than the long term and why we should avoid them.

Detox Diet

Claims to lose a 6 kilos in 10 days, defeat cellulite, give glowing skin and no more bloating. This diet is meant to compliment other detox methods such as massages, colonic irrigation, saunas, fasting etc. Food such as fish, meat, eggs, dairy, wheat, salt, sugar etc are banned, while fruit, veg, beans, seeds, nuts are allowed. This results in a lack of nutrients, lowered immune system, a temporary weight loss, mainly water. It can lead to yo-yo dieting, nausea, sickness and headaches. It is said to causes food cravings, resulting in eventually giving up! It can also cause eating disorders and there is no good evidence of it actually working!

Low Carb / Atkins Die

The aim of low carb diets is to force the body to use its own fat as its main energy source. This produces something called ketone bodies to fuel body parts that can not use fat as an energy source such as the brain and red blood cells. This puts you in a state of ketosis - resulting in smelly breath and side effects like fatigue and nausea. These diets do produce short term results, which actually come from loss of muscle tissue and water. They are not a long term weight loss solution and are unhealthy if sustained.

Starvation Diet

Starving yourself is one of the worst diets that you could try. Ok, you may initially lose a lot of weight but the effect this has on your body is drastic! You will be extremely lacking much needed nutrition and this will lead to fatigue, lack of sex drive and hormones, sleep loss, possible hypothermia, poor concentration and judgement, depression, anxiety, personality changes, social withdrawal, your metabolism will dramatically slow down, you will lose organ tissue and muscles, you can get shakes, feel the cold more, and feel very week. Low calorie intakes actually slow down weight loss.

Hollywood Diet

This is basically a 24 or 48 hour 'Juice Fast' where you eat no food in this time. This diet has the same cons as the starvation diet. You are really just losing excess water in the body with this diet and it does'nt last long, you will soon put that weight back on. It is expensive to buy the juice, around $25! You will get no protein or iron in the body, and will be taking lots of sugar and carbs. Tastes good at first but soon turns very sickly.

Cabbage Soup Diet

This is a 7 day diet plan which supposedly offers a fast weight loss solution. This is a very short term solution and is not sustainable so is'nt a viable option for long term weight loss. There are a few benefits to this diet which include fast weight loss, a healthy beneficial change from eating junk food, and research has shown that cabbage helps to prevent cancer. However, the drawbacks do outweigh these benefits somewhat significantly. The soup is high in salt, lacking in good overall nutrition - low in protein, calcium, essential fatty acids, high in sodium and MSG, requires much will power as the soup tastes very bland and is extremely repetitive, gives you gas!, and most of all this is not a healthy sustainable solution to long-term weight loss. This diet will most probably make you GAIN weight as it has a very low calorie intake and you can get bloated!

There really is no substitute for a healthy diet and regular exercise if you want to lose weight and live an overall healthier and more active lifestyle.

India Herbs - Ancient Remedies for Modern Times

Health Tip: Take Control of Your Health Today

2011-02-28T10:30:00.001+08:00

If you have a chronic illness - such as diabetes, arthritis or heart disease - you can take an active role in managing your health.

Guidelines -

Create specific goals and an action plan for how you'll reach those goals.
Create backup plans -- for example, what you'll do for exercise when the weather is bad.
Feel confident in your ability to reach your goals; if they seem too tough, reconsider your goals.
Check in frequently with your doctor to discuss your progress and any problems.

To opt for an alternative healing, you may contact our health advisors at healthy@india-herbs.com

Until then, stay healthy.

India Herbs - Ancient Remedies for Modern Times

Health Article: Slim Down Your Carbs

2011-02-16T18:00:00.000+08:00

Combat weight gain with a few easy food swaps and lighten your carb load.

1. Opt for mashed cauliflower instead of mashed potatoes.

2. Opt for sliced eggplant instead of lasagna noodles.

3. Opt for almond flour instead of white flour.

4. Opt for spaghetti squash instead of spaghetti.

5. Opt for baked apples instead of apple pie.

6. Opt for all-bran instead of granola.

7. Opt for a whole orange instead of orange juice.

8. Opt for Portobello Mushrooms instead of pizza crust.

9. Opt for Seltzer with lime instead of soda.

10. Opt for mixed nuts instead of potato chips.

India Herbs - Ancient Remedies for Modern Times

Health Article: Food that Blast Calories

2011-02-16T10:30:00.001+08:00

Eating requires lots of energy if you choose the right foods.

1. Chewy Foods (lean meats, nuts, whole fruits and vegetables)

These calories make your body work right off the fork. To maximize the chew factor, choose food in its most whole state—a tuna steak instead of canned tuna, apples instead of applesauce.

2. Hearty Foods (fruits, vegetables, brown rice, whole grains and cereals)

In addition to being chewy, these Active Calories are packed with fiber, take up more room in your belly (compared with other foods of the same number of calories), and leave less room for second helpings.

3. Energizing Foods (coffee, black and green tea, dark chocolate)

You can get metabolism-boosting caffeine in coffee and black tea; just be careful not to load them up with milk, cream, or sugar. Green tea doesn't have much caffeine but does contain catechins, an antioxidant that raises resting metabolism by 4% (about 80 calories a day). Dark chocolate contains both catechins and caffeine, but stick to 1 ounce per day to limit fat and calories.

4. Warming Foods (peppers, cinnamon, ginger, garlic, cloves, mustard, vinegar)

Dieters taking capsaicin, the chemical that gives peppers their burn, doubled their energy expenditure for several hours after eating, according to a new study from UCLA. Even mild peppers contain compounds that help erase up to 100 calories a day by binding to nerve receptors and sending fat-burning signals to your brain. Not much of a pepper person? Cinnamon, cloves, bay leaves, and garlic help too.

Watch that food the next time you order!

India Herbs - Ancient Remedies for Modern Times

Health Article: 12 Ways to Make Water Less Boring

2011-02-15T18:00:00.000+08:00

Water's pretty good for you. It stokes your metabolism so you burn more calories all day. It helps you stay energized, keeps you regular, and can improve your skin. If you replace just one caloric beverage with water each day, you can lose more than 20 pounds in a year—without doing anything else.

1. Add cucumbers

The resulting flavor is refreshing, and refreshingly different. And it may help you in the bedroom: The scent of cucumber has been found to increase vaginal blood flow in women by up to 13 percent, increasing libido.

2. Sparkling

Grab a bottle of sparkling water for the bubbly feeling of a soft drink without the calories. If it’s too bland, add a twist of lime or a splash of sugar-free fruit juice.
Try different combinations to keep things interesting, or to find your signature seltzer refresher.

3. Tea time

Choose any of the innumerable varieties of teas and herbal drinks, not only to stay hydrated, but also to reap piles of benefit for your body. Black tea contains catechins, flavonoids that can improve cardiovascular health and may help prevent cancer. Green tea lowers your risk of heart disease, reduces your risk of lung cancer, and can help your body burn fat more easily—the polyphenols in the tea appear to work with caffeine to increase calorie burn.

And take advantage of herbal teas’ many properties. Sage tea can help with excessive perspiration. Chamomile can help control blood pressure, and ease digestion and gas. Ginger tea can soothe your stomach and ease arthritis pain.

4. A bowl of broth

Broth is a great hydrator, and you're getting all those nutrients—vitamins from the vegetables, and protein from the chicken.

5. Go herbal

You don’t have to brew herbs to enjoy their flavor. Add powdered or freshly sliced ginger, bruised mint leaves, or lemongrass to amp up your H2O . Or go floral. Lavender and rose hips are loaded with vitamin C and may help ease arthritis pain.

6. Kubes

Freeze some fruit juice into ice cubes to add flavor that releases slowly in your water. Or drop some fresh berries or sliced grapes into your ice cube trays, or use frozen berries as if they were cubes. Changing just the texture of your cubes can create a new experience, if not taste, says Jack. So trade cubed for crushed, or vice versa.

7. Slimming cocktail

Add fresh ginger, cucumber, lemon and spearmint for a belly pleasing cocktail.

India Herbs - Ancient Remedies for Modern Times

Health Article: Care for Your Heart

2011-02-15T10:30:00.000+08:00

1. Avoid tobacco

Smoke from cigarettes, cigars, and pipes is as bad for the heart and arteries as it is for the lungs. If you smoke, quitting is the biggest gift of health you can give yourself. Secondhand smoke is also toxic, so avoid it whenever possible.

2. Drink alcohol in moderation

If you drink alcohol, limit your intake — one to two drinks a day for men, no more than one a day for women.

3. Aim for a healthy weight

Carrying extra pounds, especially around the belly, strains the heart and tips you toward diabetes. If you are overweight, losing just 5 percent to 10 percent of your starting weight can make a big difference in your blood pressure and blood sugar.

Be active. Exercise and physical activity are about the closest things you have to magic bullets against heart disease and other chronic conditions. Any amount of activity is better than none; at least 30 minutes a day is best.

4. Enliven your diet

Add fruits and vegetables, whole grains, unsaturated fat, good protein (from beans, nuts, fish, and poultry), and herbs and spices. Subtract processed foods, salt, rapidly digested carbohydrates (from white bread, white rice, potatoes, and the like), red meat, and soda or other sugar-sweetened beverages.

5. Set goals and track progress

6. Find your motivation and seek support

7. Reward yourself and realize you are not perfect

India Herbs - Ancient Remedies for Modern Times

Health Article: 7 Home Remedies for Bad Breath

2011-02-14T18:00:00.000+08:00

Let's face it. Bad breath is embarrassing.

1. Chew on spices

There are herbs and spices in your kitchen that can be used as natural breath enhancers. Carry a tiny plastic bag of cloves, fennel, or anise seeds to chew after odoriferous meals.

2. Brush your tongue

Most people overlook their tongue. Your tongue is covered with little hair-like projections, which under a microscope look like a forest of mushrooms. Under the caps of the 'mushrooms,' there's room to harbor plaque and some of the things we eat. That causes bad breath.

While brushing, gently sweep the top of your tongue, too, so that you don't leave food and bacteria behind to breed bad breath.

3. Ban certain beverages.

Coffee, beer, wine and whiskey are at the top of the list of liquid offenders. Each leaves a residue that can attach to the plaque in your mouth and infiltrate your digestive system. Each breath you take spews traces back into the air.

4. Have your toothbrush with you

Some odors can be eliminated—permanently or temporarily—if you brush immediately after a meal. The main culprit in bad breath is a soft, sticky film of living and dead bacteria that clings to your teeth and gums. That film is called plaque. At any time, there are 50 trillion of these microscopic organisms loitering in your mouth. They sit in every dark corner, eating each morsel of food that passes your lips, collecting little smells, and producing little odors of their own. As you exhale, the bacteria exhale. So brush away the plaque after each meal and get rid of some of the breath problem.

5. Eat your parsley

Parsley adds more than green to your lunch plate; it's also a breath-saver, because it contains chlorophyll, a known breath deodorizer. So pick up that sprig garnishing your plate and chew it thoroughly. Or toss a few handfuls (even add some watercress to the mix) in a juicer. Sip the juice anytime you need to refresh your breath.

6. Chew a mint or gum

Like mouthwash, a breath mint or minty gum is just a cover-up, good for a short interview, a short ride in a compact car or a very short date.

7. Easy on the cheese

Camembert, Roquefort, and blue cheese are called strong for good reason—they get a hold on your breath and don't let go. Other dairy products may have the same effect.

India Herbs - Ancient Remedies for Modern Times

Health Article: Foods That Weaken Bones

2011-02-14T10:30:00.000+08:00

Some foods in our diet actually leach the minerals right out of the bone, or they block the bone's ability to regrow.

Here, the six biggest bone-sappers -

1. Salt

It saps calcium from the bones, weakening them over time. For every 2,300 milligrams of sodium you take in, you lose about 40 milligrams of calcium, dietitians say.
Avoid processed foods. Studies has shown that most Americans get 75% of their sodium not from the table salt but from processed foods.

Key foods to avoid include processed and deli meats, frozen meals, canned soup, pizza, fast food such as burger and fries and canned vegetables.

2. Soft drinks

The fizziness in carbonated drinks often comes from phosphoric acid, which ups the rate at which calcium is excreted in the urine. Meanwhile, of course, soft drinks fill you up and satisfy your thirst without providing any of the nutrients you might get from milk or juice.

When you're tempted to reach for a cola, instead try milk, calcium- and vitamin D-fortified orange juice, or a fruit smoothie made with yogurt. Or just drink water when you're thirsty, and eat a diet high in bone-building nutrients.

3. Caffeine

The numbers for caffeine aren't as bad as for salt, but caffeine's action is similar, leaching calcium from bones. For every 100 milligrams of caffeine (the amount in a small to medium-sized cup of coffee), you lose 6 milligrams of calcium. That's not a lot, but it can become a problem if you tend to substitute caffeine-containing drinks like iced tea and coffee for beverages that are healthy for bones, like milk and fortified juice.

Limit yourself to one or two cups of coffee in the morning, then switch to other drinks that don't have caffeine's bone-sapping action. Adding milk to your coffee helps to offset the problem, of course.

4. Vitamin A

In the case of vitamin A, recent research is proving that you really can get too much of a good thing. Found in eggs, full-fat dairy, liver, and vitamin-fortified foods, vitamin A is important for vision and the immune system. But the American diet is naturally high in vitamin A, and most multivitamins also contain vitamin A. So it's possible to get much more than the recommended allotment of 5,000 IUs (international units) a day—which many experts think is too high anyway.
Postmenopausal women, in particular, seem to be susceptible to vitamin A overload. Studies show that women whose intake was higher than 5,000 IUs had more than double the fracture rate of women whose intake was less than 1,600 IUs a day.

Switch to low-fat or nonfat dairy products only, and eat egg whites rather than whole eggs (all the vitamin A is in the yolk). Also check your multivitamin, and if it's high in vitamin A, switch to one that isn't.

5. Alcohol

Think of alcohol as a calcium-blocker; it prevents the bone-building minerals you eat from being absorbed. And heavy drinking disrupts the bone remodeling process by preventing osteoblasts, the bone-building cells, from doing their job. So not only do bones become weaker, but when you do suffer a fracture, alcohol can interfere with healing.

Limit your drinking to one drink a day, whether that's wine, beer, or hard alcohol.

6. Hydrogenated Oils

Recent studies have found that the process of hydrogenation, which turns liquid vegetable oil into the solid oils used in commercial baking, destroys the vitamin K naturally found in the oils. Vitamin K is essential for strong bones, and vegetable oils such as canola and olive oil are the second-best dietary source of this key nutrient, after green leafy vegetables. However, the amounts of vitamin K we're talking about are tiny here—one tablespoon of canola oil has 20 micrograms of K, and one tablespoon of olive oil has 6 micrograms, as compared with 120 micrograms in a serving of spinach.

If you're eating your greens, you don't need to worry about this too much. If you're a big lover of baked goods like muffins and cookies, bake at home using canola oil when possible, and read labels to avoid hydrogenated oils.

India Herbs - Ancient Remedies for Modern Times

Health Article: Foods that Fight Fatigue

2011-02-11T18:00:00.002+08:00

If you are feeling lethargic or fatigue after you eat, you are eating the wrong foods. The trick is to opt for foods that release energy more slowly and give you a gradual boost of long lasting energy, and to stay away from high-glycemic foods that deliver an immediate, short-lived boost but leave you feeling sluggish and tired.

Eating the right foods is especially important if you're already feeling fatigued due to the stress of a hectic lifestyle, whether it stems from physical, mental, or emotional overexertion. After all, fatigue isn't just a nuisance; if ignored, it can become chronic and put you at increased risk for disease.

You can fight fatigue, and you can do it with every bite you eat.

Oatmeal

Although oatmeal isn't particularly low on the glycemic index, it outranks almost every other breakfast cereal and most whole-grain breakfast products. Oatmeal is also regarded as a super food when it comes to supporting digestive health.

For those reasons, many medical practitioners and nutritionists not only allow their diabetic patients to eat oatmeal but actually encourage it, especially since oatmeal helps maintain normal blood sugar levels.

Why it works?
Carbohydrates spend the least amount of time in the stomach, which means you get a quick boost of energy. But unlike processed, sugary cereals, whole oats don't result in a sugar crash. The high dietary fiber content in oats helps you feel full longer, preventing overeating throughout the day, which can lead to weight gain, sluggishness, and fatigue.

Fiber is also crucial to healthy digestion; the soluble fiber in oats feeds the beneficial bacteria in your digestive tract and prevents energy-draining constipation.

In addition to its high fiber content, oatmeal provides magnesium, protein, and phosphorus, three nutrients that significantly and directly affect energy levels, making it an ideal food for fighting fatigue.

It's also a good source of vitamin B1 (thiamin), which is crucial for producing energy. Symptoms of too little B1 include a lack of energy and loss of appetite. Along with other nutrients, vitamin B1 helps support the breakdown and conversion to energy of the food we eat.

Yogurt

Yogurt is so creamy and flavorful, it can seem like a dessert masquerading as a health food. But the truth is, it's really good for you, thanks to a power play of protein and gut-healthy probiotics.

Why it works?
Because it's soft, your body processes yogurt more quickly than a solid food, making it a great source of quick energy. But while you get a rapid result, it's also long-lasting, thanks to a good ratio of protein to carbohydrates. Protein stays in the stomach longer than carbohydrates, which translates into a steady source of energy.

Yogurt also contains probiotics, beneficial bacteria that help maintain a healthy gut ecosystem by protecting against pathogens and helping your body eliminate harmful bacteria. Like fiber, probiotics are a powerful digestive aid.

Recent research from the University of Toronto suggests that probiotics can help ease symptoms of chronic fatigue syndrome; in the study, probiotic supplementation appeared to boost levels of the amino acid tryptophan in the brain.

Tryptophan is famously known as the component in turkey that makes you sleepy, but it's also a precursor of serotonin, a neurotransmitter that helps induce sleep and promote feelings of calm and tranquility, helping to combat both physical and emotional fatigue.

Spinach

Spinach is chock-full of nutrients that are essential for battling fatigue and helping our bodies perform at their peak. Not only is spinach one of the most iron-dense food sources on earth, it's also extremely rich in magnesium and potassium and is an excellent source of energy-supporting B-vitamins.

Why it works?
Iron plays a direct and important role in fighting fatigue. It's a known energy booster, helping the body produce energy by delivering oxygen to the cells and enabling them to perform optimally. Without sufficient oxygen, our cells slow down and can even shut down altogether. Low iron levels can cause both physical and mental fatigue, as well as anemia. Symptoms of anemia include tiredness, lack of energy, weakness, trouble concentrating, apathy, insomnia, and loss of appetite.

Spinach and other leafy greens offer a high rate of iron for an extremely low caloric intake. Spinach also happens to be an excellent source of vitamin C, which boosts iron absorption. Magnesium is another mineral that plays a vital role in the production of energy. In fact, it's involved in hundreds of enzymatic reactions throughout the body and directly affects our cardiovascular, digestive, and nervous systems; muscles; kidneys; liver; and brain.

Magnesium is necessary for the production of energy, proper digestion, and the regulation of nerve and muscle tone. It's no wonder that a lack of magnesium can cause our brains and bodies to slow. Unfortunately, magnesium deficiency is one of the most common nutrient deficiencies in the U.S. Even a slight deficiency can result in reduced energy levels, which causes your body to work harder and can lead to exhaustion. Symptoms of magnesium deficiency include imbalanced blood sugar levels, depression, muscle weakness, muscle cramps, muscle spasms, muscle soreness, body tension, low energy, fatigue, difficulty sleeping, confusion, and lack of appetite.

Like magnesium, potassium also helps muscles and nerves function properly. Physical overexertion is a common cause of potassium deficiency, but it can also occur if you become dehydrated due to illness or for any other reason. Symptoms of potassium deficiency include muscle weakness, confusion, and fatigue.

Nuts and seeds

Nuts and seeds are nutrient-dense foods packed with high-quality protein and healthy omega-3 fats. Depending on the type you choose, you'll also get decent amounts of manganese; magnesium; phosphorus; iron; copper; riboflavin; vitamins B1, B2, B5, and B6; and tryptophan -- all of which are involved in the production of energy.

Why they work?
Pumpkin seeds, almonds, cashews, and hazelnuts are all good sources of magnesium, which helps fight muscle fatigue. The tryptophan found in sesame seeds, sunflower seeds, pumpkin seeds, cashews, walnuts, and almonds battles emotional fatigue and promotes sleep, which can ease physical weariness. And all nuts and seeds are excellent sources of high-quality protein that our bodies can convert into lasting energy.

But what makes nuts and seeds such potent weapons in the war against fatigue is that they're a rich source of omega-3 fatty acids. Omega-3s are known as essential fats because they're the only fats our bodies actually require. These healthy fats not only lower the glycemic index of foods but are also a superior energy source. Fats stay in the stomach longer than carbohydrates and proteins; the result is a slow-burning fuel that provides long-lasting energy. Omega-3s help maintain healthy cells and are found naturally in almost all nuts and seeds. Flaxseeds and walnuts are particularly rich in these healthy fats.

Omega-3s (and frequent consumption of nuts in particular) have been found to reduce the risk of becoming obese and aid in weight loss by slowing digestion, which results in a prolonged feeling of fullness, preventing extra snacking that can lead to weight gain, a common contributor to fatigue. Finally, these essential fatty acids boost mood, helping to win the fight against emotional fatigue.

Beans

Beans have been called a miracle food, and with good reason. Along with the numerous other health benefits they provide, beans are on the frontlines when it comes to fighting fatigue. Beans are a concentrated source of stable, slow-burning energy due to their unique nutritional composition: All types are low in fat, high in fiber, and provide a good balance of carbohydrates and protein.

Take your pick of beans; they have a low glycemic rating (to help you avoid blood sugar spikes) and are loaded with a rich array of minerals including potassium, magnesium, phosphorus, copper, and iron, all essential to producing energy. Additionally, super-performing beans -- especially soybeans -- are a good source of tryptophan.

Why they work?
The protein and high fiber content in beans work together to help balance blood sugar and prevent spikes and dips in energy. The fiber also promotes digestive health, encourages bowel regularity, and helps prevent constipation and weight gain. Thanks to the protein in beans, you get a gradual source of lasting energy.

Beans make a terrific replacement for red meat, another rich source of protein and iron, but beans are lower in calories and are nearly fat-free. In addition, beans place a lesser burden on the digestive system than red meat, requiring less energy to be assimilated into the body. In other words, you're a lot more likely to feel tired and heavy after eating a steak than you are after eating a serving of beans.

The manganese and copper in beans protect the mitochondria in our cells that are responsible for energy production, while magnesium relaxes nerves and muscles and keeps blood circulating smoothly, keeping physical and mental fatigue at bay.

Vitamin B1 (thiamin) contributes to energy production, and, along with potassium, supports proper muscle and nerve function. And last -- but not least -- there's iron. Iron not only helps produce energy, it also boosts oxygen distribution throughout body, easing mental fatigue. Iron provides immune system support as well -- and a healthy immune system makes you less susceptible to fatigue in all its forms.

India Herbs - Ancient Remedies for Modern Times

Health Article: What to expect as you get older

2011-02-11T10:30:00.000+08:00

Here's a list of common aging-related changes — and what you can do to promote good health at any age.

Your cardiovascular system

Over time, your heart muscle becomes less efficient — working harder to pump the same amount of blood through your body. In addition, your blood vessels lose some of their elasticity and hardened fatty deposits may form on the inner walls of your arteries (atherosclerosis). These changes make your arteries stiffer, causing your heart to work even harder to pump blood through them. This can lead to high blood pressure (hypertension) and other cardiovascular problems.

What you can do about it. To promote heart health, include physical activity in your daily routine. Try walking, swimming or other physical activities. Eat a healthy diet, including plenty of fruits, vegetables and whole grains. If you smoke, ask your doctor to help you quit. Your risk of heart disease will begin to fall almost immediately.

Your bones, joints and muscles

With age, bones tend to shrink in size and density — which weakens them and makes them more susceptible to fracture. You might even become a bit shorter. Muscles generally lose strength and flexibility, and you may become less coordinated or have trouble balancing.

What you can do about it. Include plenty of calcium and vitamin D in your diet. Build bone density with weight-bearing activities, such as walking. Consider strength training at least twice a week, too. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis. Building muscle also protects your joints from injury and helps you maintain flexibility and balance.

Your digestive system

Constipation is more common in older adults. Many factors can contribute to constipation, including a low-fiber diet, not drinking enough fluids and lack of exercise. Various medications, including diuretics and iron supplements, may contribute to constipation. Certain medical conditions, including diabetes and irritable bowel syndrome, may increase the risk of constipation as well.

What you can do about it. To prevent constipation, drink water and other fluids and eat a healthy diet — including plenty of fruits, vegetables and whole grains. Include physical activity in your daily routine. Don't ignore the urge to have a bowel movement. If you're taking medications that may contribute to constipation, ask your doctor about alternatives.

Your bladder and urinary tract

Loss of bladder control (urinary incontinence) is common with aging. Health problems such as obesity, frequent constipation and chronic cough may contribute to incontinence — as can menopause, for women, and an enlarged prostate, for men.

What you can do about it. Urinate more often. If you're overweight, lose excess pounds. If you smoke, ask your doctor to help you quit. Pelvic muscle exercises (Kegel exercises) might help, too. Simply tighten your pelvic muscles as if you're stopping your stream of urine. Aim for at least three sets of 10 repetitions a day. If these suggestions don't help, ask your doctor about other treatment options.

Your memory

Memory tends to becomes less efficient with age, as the number of cells (neurons) in the brain decreases. It may take longer to learn new things or remember familiar words or names.

What you can do about it. To keep your memory sharp, include physical activity in your daily routine and eat a healthy diet. It's also helpful to stay mentally and socially active. If you're concerned about memory loss, consult your doctor.

Your eyes and ears

With age, the eyes are less able to produce tears, the retinas thin, and the lenses gradually become less clear. Focusing on objects that are close up may become more difficult. You may become more sensitive to glare and have trouble adapting to different levels of light. Your hearing may dim somewhat as well. You may have difficulty hearing high frequencies or following a conversation in a crowded room.

What you can do about it. Schedule regular vision and hearing exams — then follow your doctor's advice about glasses, contact lenses, hearing aids and other corrective devices. To prevent further damage, wear sunglasses when you're outdoors and use earplugs when you're around loud machinery or other loud noises.

Your teeth

Your mouth may begin to feel drier and your gums may pull back (recede) from your teeth. With less saliva to wash away bacteria, your teeth and gums become slightly more vulnerable to decay and infection. Your teeth also may darken slightly and become more brittle and easier to break.

What you can do about it. Brush your teeth twice a day and clean between your teeth — using regular dental floss or an interdental cleaner — once a day. Visit your dentist or dental hygienist for regular dental checkups.

Your skin

With age, your skin thins and becomes less elastic and more fragile. You may notice that you bruise more easily. Decreased production of natural oils may make your skin drier and more wrinkled. Age spots can occur, and small growths called skin tags are more common.

What you can do about it. Bathe in warm — not hot — water, and use mild soap and moisturizer. When you're outdoors, use sunscreen and wear protective clothing. If you smoke, ask your doctor to help you quit. Smoking contributes to skin damage, such as wrinkling.

Your weight

Maintaining a healthy weight — or losing weight if you're overweight — is more difficult as you get older. Muscle mass tends to decrease with age, which leads to an increase in fat. Since fat tissue burns fewer calories than does muscle, you may need to reduce the number of calories in your diet or increase your physical activity simply to maintain your current weight.

What you can do about it. To prevent unwanted weight gain, include physical activity in your daily routine and eat a healthy diet. Also keep an eye on portion sizes. You might not need to eat as much as you used to.

Your sexuality

With age, sexual needs, patterns and performance may change. Illness or medication may affect your ability to enjoy sex. For women, vaginal dryness can make sex uncomfortable. For men, impotence may become a concern. It may take longer to get an erection, and erections may not be as firm as they used to be.

What you can do about it. Share your needs and concerns with your partner. You might experiment with different positions or sexual activities. Be open with your doctor, too. He or she may offer specific treatment suggestions — such as estrogen cream for vaginal dryness or oral medication for erectile dysfunction.

Remember, it's never too late to adopt a healthy lifestyle. You can't stop the aging process, but you can minimize the impact by making healthy lifestyle choices.

India Herbs - Ancient Remedies for Modern Times

Health Article: Want to know how you can decrease your appetite?

2011-02-10T18:00:00.006+08:00

Appetite is both a psychological and physical phenomenon. Sometimes we eat when we're bored, stressed, or just because it's "time" to eat, even though we're not really hungry. There are many weight loss programs and diet pills marketed as appetite suppressants; this article will show you some things you can do to decrease your appetite naturally.

1. Brush your teeth

Many of us do not feel like eating after they do this, especially since it makes many food taste bad. This will motivate you to stay away from the food.

2. Drink water or (unsweetened) herbal tea

Do this throughout the day. Ensure you maintain sufficient fluid in your body.

3. Exercise

Aerobic exercise and weight training change your body's hormone levels in a way that temporarily curtails appetite., but aerobic exercise is more effective because it affects two hormones instead of just one. However, there is a tendency to compensate with later food intake following exercises.

4. Drink some coffee or tea

The caffeine curtails appetite in some people. Forget the sugar if you're trying to lose weight.

5. Do something you like for 20-30 minutes

Get away from the usual tasks and immerse yourself in something that interests you. Most hunger pangs will pass during that amount of time. Then find something else to do (eating can be a way to cope with boredom).

6. Imagine yourself eating something that's repulsive to you.

7. Do something repulsive, like cleaning the toilet or the litterbox.

8. Smell something putrid

A whiff of a dumpster will usually do the trick. So will passing by someone with a terrible odour. For others, even just a very strong perfume or cologne can make their stomach turn.

9. Eat something that makes you full easily but has less calories

A simple soup (mostly water) or salad (mostly greens) will do the trick.

10. Get enough sleep

Insufficient sleep lowers level of leptin in your body, with the result being that you feel hungrier.

11. Add more fiber to your diet

Load up on your vegetables, whole grains, nuts and seeds, beans and legumes, fresh and dried fruits.

12. Add more protein to your diet

Load up on your milk, soy milk, eggs, cheese, yogurt, lean meats, fish and poultry.

13. Avoid sugary foods

In many, especially those who are already prone to obesity, large amounts of sugar will quickly spike your blood sugar, leaving you tired and hungrier than before.

14. Eat slowly

Using a smaller spoon helps. You need about 20 minutes from the beginning of a meal to get the full feeling. This is how long it takes for the brain to send the signal of content. If you eat fast, you end up eating a lot in 20 minutes.

15. Try swapping for a blue plate.

The colour blue naturally decreases appetite, verses the colours yellow or red which increases appetite.

India Herbs - Ancient Remedies for Modern Times

Health Article: Obesity has nearly doubles worldwide since 1980

2011-02-10T10:30:00.002+08:00

New research shows that obesity is on the rise worldwide -- it's doubled since 1980 -- but people in the wealthiest nations are managing to reduce their blood pressure and cholesterol levels.

Obesity remains a huge problem, particularly outside Southeast Asia and sub-Saharan Africa.

In 2008, almost 10 percent of men and 14 percent of women in the world were estimated to be obese. That's up from 5 percent and 8 percent, respectively, in 1980.

The average body mass index -- a measurement that takes into account a person's height and weight -- was pegged at 34 to 35 in some island nations in the Pacific. People with a BMI higher than 30 are considered to be obese.

The United States reached the highest level among wealthy countries with an average BMI of 28, putting its residents in the overweight range. New Zealand and Australia also had notably overweight people on average, while women in Turkey and men in the Czech Republic had the highest average BMIs in Europe.

Blood pressure levels were found to be lowest in South Korea, Cambodia, Australia, Canada and the United States, and highest in Portugal, Finland and Norway. Countries in Africa and the Baltic region also had high average blood pressure levels.

Cholesterol levels were highest in some Western European countries (such as Greenland, Iceland and Germany) and lowest in Africa. Among wealthier Western countries, cholesterol rates were lowest in the United States, Canada, Greece and Sweden.

The ultimate effect of the rise in obesity should be higher levels of diabetes, although medications and other medical treatments may dampen the increase.

Don't assume there's little we can do as individuals and nations. We are not getting heavier because our genes are changing.

Let's work on changing our food supply and environment, reducing poverty, enhancing education about health promotion, and keeping moving.

India Herbs - Ancient Remedies for Modern Times

Health Article: Cold viruses appear linked to Diabetes Type 1

2011-02-09T18:00:00.000+08:00

While the causes of type 1 diabetes aren't known for certain, a new analysis backs the possibility that cold-like viruses might trigger the disease.

Australian researchers looked at a number of studies, and concluded there is a strong association between enteroviruses and the development of type 1 diabetes. In fact, children with diabetes were 10 times more likely to have had an enterovirus infection than children without the disease.

The finding implies that enterovirus infection is a very important cause of type 1 diabetes.

The idea that enteroviruses are involved in the development of type 1 diabetes is not new, but this study makes use of new data that makes the association more likely.

It is time to look at how these viruses are involved in the disease process. The goal would be to find a way to stop these viruses from contributing to diabetes -- potentially leading to vaccination.

Type 1 diabetes is caused by a combination of genetic factors, the immune system and environmental factors, the researchers explained. And enteroviruses are common viruses in infants and children. Enteroviruses can cause cold or flu symptoms, fever, muscle aches, rash or even meningitis.

Recently, there has been a worldwide increase in the incidence of childhood type 1 diabetes, especially in children under 5, which could be partially because of more exposure to these viruses, the researchers suggested.

The increased incidence rate of type 1 diabetes can be explained by a role of environmental factors, especially enteroviruses, like coxsackievirus B.

However, it is unclear whether enteroviruses are involved in all patients or just some, he added. "Enteroviruses could act as inducers of the disease or as accelerators of the progression of the disease. A persistent infection or consecutive infections could play a role.

The relationship between enteroviruses and type 1 diabetes opens up the possibility of developing new preventive and therapeutic strategies to fight the disease.

Type 1 diabetes occurs when the body cannot produce insulin, which is essential in metabolizing sugar. The resulting extra sugar in the blood can cause serious complications, such as heart disease, kidney disease, loss of sight or limbs and an early death. The condition is controlled with doses of insulin and a diet that keep blood sugar levels in normal ranges.

In Type 2 diabetes, which is far more common, the body produces insulin but doesn't utilize it properly. Unlike type 1 diabetes, type 2 is linked to overeating and under-exercising.

India Herbs - Ancient Remedies for Modern Times

Health Article: Why diabetics can become hyperglycemic

2011-02-09T10:30:00.000+08:00

It's important for diabetics to keep their blood sugar (glucose) levels stable. That means taking all medication as prescribed, and following a healthy lifestyle.

When blood glucose levels become too high, the medical condition is called hyperglycemia. The American Diabetes Association offers this list of potential causes:

* If you're a type 1 diabetic, getting insufficient insulin.
* If you're a type 2 diabetic, the insulin your body produces may not be processed effectively.
* Overeating, or lack of exercise.
* Having an illness or infection.
* Being under emotional stress.

India Herbs - Ancient Remedies for Modern Times

Health Article: Bad habits that gives you wrinkles

2011-02-08T18:00:00.001+08:00

All of us are on the path of searching for the fountain of youth while we age. There are many things that will affect our skin over our time, and don’t think it is just smoking and sun exposure.

There a loads of small but bad habits that we have, and that we wouldn’t even think would make us look older but they do. Don’t add years to your look by making the following mistakes.

1. It’s not called beauty sleep for nothing

Not only does insufficient sleep exhumes tiredness and fatigue, but it’s vital that you get enough sleep because at night so your skin goes into rejuvenation and renewal mode. This isn’t only the time when the skin repairs itself, but there is also a difference in the PH and circulation so anti-aging products penetrate better. Dark circles and bags under the eyes don’t just make you look tired, but they also make you look older.

2. Don’t sleep on your side

Now that you are getting that well needed sleep, it is important to try not to sleep in the foetal position on your side. When you face is pressed to a pillow for seven hours or more a night, over time the skin breaks down which will lead to wrinkles.

3. Being skinny

When you are underweight you can add years to your looks and researchers found that women who have a BMI that is under or normal can look two to four years older than the heavier counterparts. Loss of weight on the face, or facial fat will cause the skin to sag and give a gaunt, aged appearance.

4. Rubbing your eyes

It’s natural to want to rub our eyes when they are itchy or have something in them, but rubbing the delicate skin around your eyes will make you appear older than you are because it results in dark circles, wrinkles and stretched skin. Over time we damage the weak tissues that surround the eyes as it is thinner here than anywhere else in the body.

5. Intensive facial scrubs

While it is important to exfoliate your skin, scrubbing more than once a week will damage the epidermis and therefore weaken the protective functions that it has leaving it prone to negative results.

6. Sipping through a straw

While you may think sipping through a straw looks seductive you are actually causing the appearances of wrinkles around your lips. The same effects will occur when you smoke, and the little lines and wrinkles that become notable are pretty much irreversible.

7. Expressions

While movement of the face shows emotions to others and is a way for people to tell your response to things, but screwing up your face in dislike to something will give you wrinkles. Similarly expressions that you think are cute, like outing, will also result in fine lines.

8. Stress

Cortisol, which is a hormone and released when we are stressed, actually breaks collagen down in which then leads to skin that sags and wrinkles. Stress and worry also cause frowning, and over time the muscles in the face actually conform to that movement.

9. Smoking

We all know that smoking is a habit that it bad for us, but it actually ages us also. Smoking breaks down the collagen, and when this happens, repeated facial expressions cause small lines and wrinkles to develop early. When someone pulls on a cigarette, like sucking through a straw, it causes lines around the lips. Smokers also develop a yellow tint to their skin and studies can detect the beginnings of aging in smokers as early as their 20s.

10. Eating junk

People who don’t eat the right foods will have aging issues and although you won’t see or feel the changes overnight you will definitely notice it in ten to 15 years. You need a minimum of five servings of fruits and vegetables everyday as they give you fluids, fibre and antioxidants which are substances that slow the deterioration of the body.

11. Hands and neck

Make sure that you don’t forget about your hands and your neck. As they hardly get any attention they are the first to give away our age.

12. Sunglasses

It’s important to wear sunglasses because constant squinting and frowning when we are in the sunlight causes lines and wrinkles over time. It is also important to wear them when you are in the sun, because sun exposure breaks down collagen in the skin around the eyes and can cause pigmentation.

India Herbs - Ancient Remedies for Modern Times

Health Article: How sodas causes tooth decay

2011-02-08T10:30:00.000+08:00

The sugar and acids in soda cause tooth decay and weaken gums and jawbones. Here are some tips to minimize the damage done by sodas for healthy teeth.

Sugar Plus Acid Equal Tooth Decay and Dental Problems

Regular sodas can contain the equivalent of nine to 12 teaspoons of sugar per can. Get an extra large drink, and the amount of sugar is supersized, too. While many people find the sweet taste of soda enjoyable, the bacteria in the mouth consider all that sugar an all-you-can-eat buffet. The sugar interacts with the bacteria, producing acid which can cause dental erosion and weaken gums.

It takes 20 minutes or less for the acids in the mouth to start eating away at tooth enamel. A constant diet of sodas means a lot more visits to the dentist in the future.
The Acid in Diet Sodas Are Just as Bad for Dental Health

Switching to diet sodas because they seem healthier won't work. Although diet sodas don't contain sugar, they still contain chemicals that can erode tooth enamel and cause cavities.

Automotive mechanics might reach for phosphoric acid to clean battery terminals, but they wouldn't want to drink it. Surprise. Sodas also contain carbonic or phosphoric acid which, over time, can dissolve the calcium out of a tooth's enamel. Without the protection of the enamel layer, the soft tissue underneath is open to bacteria leading to cavities and tooth destruction. Over time, the acid can also weaken gums and jawbones.

Getting a cavity filled is bad enough, but diseased and weakened gums and jawbones are a leading cause of tooth loss. Soda today, dentures tomorrow.
Tips on Cutting down on Soda to Protect Your Teeth From Tooth Decay and Dental Problems

The best thing to do? Cut out sodas.

* When drinking sodas, don't sip them slowly. The longer the soda stays in the mouth, the more time the acid has to erode tooth enamel. This is one time when drinking fast is actually a healthy decision.
* Use a straw. Drinking through a straw means less of the soda will be in direct contact with a tooth's surface.
* After drinking a soda, drink water to rinse away some of the acid.
* Substitute other drinks for some sodas. A glass of cold water is nice. Or drink some herbal tea. But stay away from too many fruit juices or fruit drinks as they often contain a lot of sugar.
* Consider using one of the new pro-enamel toothpastes that help protect the tooth's outer layer.

Remember, nature only gave people one set of adult teeth. Take care of them and they'll last a lifetime.

India Herbs - Ancient Remedies for Modern Times

Health Article: 2 minutes to a happier YOU

2011-02-07T18:00:00.000+08:00

Experts say you won’t find true joy in a paycheck or miracle wrinkle-remover. According to happiness researcher life circumstances account for only 10% of happiness. Half depends on our genetic “set point,” which is kind of like the weight our body bounces back to after that crash diet. And about 40% of our happiness is influenced by what we do deliberately to make ourselves happy. Next time you need to turn around a hellish day at work or brighten up a draggy afternoon, try one of these proven tips to lift your mood and make you smile.

1. Flip through old photos

It can actually make you happier than a square of chocolate would! Looking at old photos or photos taken during a vacation made people feel better by 11%! To keep your spirits high at work, upload your favorite pics to your computer and set them as a rotating screensaver. Or splurge on a frame that flips through digital photos.

2. Munch on nuts

Alternatively, add salmon to your lunch. They are both packed with omega 3 fats which make people less prone to depression and easier to get along with.

3. Inhale a calming scent

In a recent study, researchers wafted the smell of oranges before some participants and lavender before others. The two groups felt less anxious, more positive, and calmer when compared with participants who were exposed no fragrance at all.

4. Draw your shades open

Let the sunlight stream in when you first wake up, making you feel happier in seconds. In a study, more than 450 women found that those who got the most light, particularly in the morning reported better moods and sleep. Try to have your breakfast near a window that gets plenty of daylight, and put exercise equipment near a bright view.

5. Walk around the block

If you work in a windowless office, make sure you step out to see the sun a few times throughout the day. Studies show that people who get more light exposure during the day have fewer sleep problems and less depression. Evidence suggests that light can keep you alert and productive.

6. Clear away clutter

Disorganized heaps of paper in your cube or on the kitchen counter can make you anxious.

7. Think fast

Turn your thoughts into a race, it can lift blues in minutes. For example, when someone is driving you mad, give yourself 30 seconds to make a list of all the ways he or she has been helpful to you in the past - you will feel better fast. Researchers believe that rapid thinking may release feel-good brain chemicals - or it could just be a helpful distraction.

8. Watch a funny video or read jokes online

A hearty laugh produces a chemical reaction that instantly elevates your mood, reduces, pain and stress, and boosts immunity.

9. Put on a happy face

There is a good evidence that just smiling and looking like you are happy will make you sunnier. Studies ha shown that even muscular changes in your face can elevate your happiness, as can good posture.

10. Zone out

Rest, peace, quiet, and solitude can also create joy.

11. Chat up a friendly neighbour

Socializing with a cheerful person in your neighbourhood increases the likelihood that you'll be happy.

12. Do a good deed

People who volunteer are likelier to be happier than those who don't - regardless of how much much money they make or other socioeconomic factors.

India Herbs - Ancient Remedies for Modern Times

Health Article: Ways to Shed that Stubborn Fat

2011-02-07T10:38:00.011+08:00

Here is how you can benefit to shed that stubborn weight.

1) Do not try to do EVERYTHING at once

There are times when we overcommit ourselves, pledging to amend and adopt anything and everything healthy possible in the run to shed those tough pounds. We have these new routines on top of our daily routines and the next thing we know, we are slaves to our unreasonable goals. Start small and stick to it. Snack on fruits and veggies only and have smaller lunch and dinner. Cut off all sugar, especially during breakfast. They will add up over the long term and so too will your weight loss.

2) Plan ahead

Planning is the key to success. The simple act of planning ensures that we are never caught off guard. Ideally, we should start each day knowing what we will eat for every meal and snack, what foods we need to take with us and what we are going to buy.

3) Clear out your cupboards

Most of us are easily tempted with foods such as chocolates, biscuits, potato chips at home. It is human nature to eat food when we see it, so replace these with key items for those nights when you get home late. Limiting your chances to eat treats is absolutely necessarily and will make the process of reaching your diet and lifestyle goals much easier.

4) Have soup

Any diet that contains a fewer calories that you are used to leaves you hungry easily. A simple trick is to eat a thick vegetable soup to provide mass without many calories. A soup based on leeks, celery, onions and garlic will not only provide nutrition but also help to draw excess fluid from the body, leaving you feel light and less bloated.

5) Go alcohol free

Giving up in alcohol in the early stages of weight loss is vital. Health experts has confirmed that high-alcohol diet would be the easiest way to put on weight. Successful weight loss is all about oxidizing or burning. Not only does alcohol put the brakes on fat loss, it is also one of the most effective ways to slash your testosterone levels. Go alcohol free for a month may be the kickstart you need to see the change in the scales, to find out how much you really have been drinking, and to consider if you are drinking for enjoyment or out of habit.

6) Go nuts

A portion of ten nuts each day ensures that you get a good dose of healthy fats, protein, fibre and vitamin E. Have them with a piece of fruit as a late-afternoon snack, which will help to ward off the pre-dinner munchies. When it comes to which type to choose, walnuts stand out as the clear winner as they contain exceptionally high amounts of good fats.

7) Pile on the veggies

Eating plenty of vegetables wins hands down when it comes to keeping body weight in check. Always have a couple of vegetables in your handbag to snack on, whether it’s carrots, some celery sticks or cherry tomatoes. Not only will you always have something to satisfy hunger pangs, it also means you are more likely to hit the minimum three portions of vegetables or salad adults should have every day. Unlike fruit, which is carbohydrate-based, vegetables consist mainly of water, so they have virtually no calories, which means you can eat as many as you like without gaining weight.

8) Do not skip breakfast

After going without food for eight to 12 hours during the night, the body is ready to refuel. Putting off eating until 10am or 11am, or skipping breakfast altogether, slows down your metabolic rate and can ultimately lead to long-term weight gain. Recent research found that people lost twice as much body fat when they consumed half their daily calories at breakfast. Good choices include wholegrain toast with one or two poached eggs, low-fat cheese, baked beans on toast, or muesli with yoghurt and fruit.

9) Reduce your dinner

Reducing the size of your evening meal is a powerful way to lose weight – and it doesn’t have to be as dramatic as it sounds. Simply cutting down the portion of protein you normally eat and aiming for a much larger serving of vegetables or salad is all you need to do. So, for example, instead of eating spaghetti bolognese have three meatballs and salad. Alternatively, swap your dinner for soup a few nights a week to reduce your calorie intake, and still enjoy a hearty meal the other nights.

10) Begin with a salad

Eating a large green salad before dinner can reduce your energy intake by as much as 120 calories. It’s that simple. The humble lettuce not only gives the diet bulk and helps you to eat less, it also improves the nutritional profile of your diet in general.

11) Say NO to nightly temptations

Avoid high-energy treats, such as ice cream and desserts, late at night. They can contain as much as a quarter of an adult’s total daily recommended calorie intake, and are being consumed at a time when far fewer calories are used. Cutting them out is often the difference between losing weight and not. In fact, you should avoid eating any food after 8pm to fit in with the body’s natural digestive rhythm.

12) Be smart when eating out

Some cuisines offer better options than others. Indian, Chinese and Thai food tends to be extremely high in fat, whereas Japanese and Greek restaurants have a much wider range of healthier choices. Any sort of raw fish, grilled meat or seafood is great, especially when teamed with a large portion of vegetables or salad. If you are trying to lose weight, be direct with friends when choosing places to eat out and encourage them to visit restaurants which you know have healthy choices.

13) Give yourself a break

Your body doesn’t respond well to long periods of stringent calorie restriction and is powerfully driven to seek food, which may be the reason why someone on a diet faces the intense hunger that makes it so tough to stay on track after experiencing initial weight loss. An easy way to overcome this is to include one meal each week in your regular diet plan that has more calories than you limit yourself to for the other six days of the week. Not only does this give you the freedom to enjoy a special meal, it also gives your body the message that it is not starving and should burn up energy and extra fat as usual. Please note that the idea is to have one meal off, not a whole day, and you should aim for no more than 200-250 extra calories. Such a change
will not adversely affect weight loss; in fact it may even enhance it.

14) Go slow

It takes the stomach at least 20 minutes to register that it has had enough food, which is often a few hundred calories after we’ve put our knife and fork down. Research found that people who chewed each mouthful at least 20 times, in addition to placing their knife and fork down in between mouthfuls, consumed 20 per cent fewer calories during a meal. Always aim to be the last to finish your meal, and take a sip of water in between mouthfuls.

15) Get your friends on board

If your friends are lean, fit and healthy, you are much more likely to be as well. If, on the other hand, they could all lose a bit of weight and you are more likely to catch up over coffee and cake rather than a run and vegetable juice, that’s a problem. It doesn’t mean you have to ditch your friends, but being more aware of the powerful influence they can have over your daily food and activity decisions will help you make changes. If you always meet for a meal or snack, suggest that exercise becomes part of your get-togethers.

16) Shake it up

If you’ve eaten the same breakfast, lunch and snacks for the past five years and your body’s not changing, it may be time to mix things up. It’s likely your body hasn’t had to work hard to digest your food for some time, so the best thing you can do to kick-start it is to change things around and get it working a little harder. If you always eat cereal and fruit for breakfast, swap to eggs and toast for a while. If you usually enjoy a big breakfast with no snacks, change to a small breakfast and add in a mid-morning snack instead. If you have three square meals, go for six small ones.

17) Beat those sugar cravings

Drinking green tea or iced water with a lemon slice are great ways to kill a longing for sugar, as are chewing sugar-free gum and mints. Brushing your teeth is also a proven technique to quell cravings.

18) Keep moving

Move for an hour each day. This doesn’t mean you have to flog your body or see a personal trainer – just move. Learn to incorporate incidental exercise into your daily life, no matter how small – walking to and from the station, taking the stairs, getting off the bus a stop early, picking up the children from school on foot, whatever takes your fancy. The easiest option if you are just starting to exercise is to walk for 20 to 30 minutes first thing in the morning. A walk just once a week, every week for the rest of your life, is going to be much better than a gym class you do for two weeks and never go to again.

19) Do not be a slave to the scales

Never weigh yourself more than once a week, and always do it first thing in the morning. Weighing yourself several times a week, or even every day, can make you give up, as failure to see progress often leads to a feeling that the diet isn’t working.

20) Get a pedometer

An adult needs to take at least 10,000 steps a day just to maintain their weight. If you want to lose weight, you need to bump that number up to between 12,000 and 20,000. The average office worker who drives to and from work will be lucky to manage 2,000 steps each day. If you have no idea how many you are taking, invest in a pedometer. If you discover you need to increase the number, a great habit is to go for a 20- to 30-minute walk after dinner.

India Herbs - Ancient Remedies for Modern Times

Health Article: Want to lose weight? Get some sleep.

2011-02-04T10:30:00.002+08:00

Getting too little sleep might prevent dieters from losing as much body fat as they otherwise would have, a small study suggests.

The findings add to evidence that sleep habits play a role in weight regulation. They also suggest that people embarking on a weight-loss plan may want to make sure they are catching enough shut-eye each night, researchers say.

The study included 10 overweight men and women who lived in a sleep lab for two separate two-week periods. During both, they were kept on the same calorie-restricted diet; but for one period, the participants slept for 8.5 hours per night, while during the other, they got 5.5 hours.

Researchers found that the dieters lost the same amount of weight under both conditions -- just under 7 pounds, on average. But during the sleep-restricted period, they mainly lost muscle rather than fat.

When participants got 8.5 hours of sleep, more than half of their weight loss came from shedding fat; when they got 5.5 of sleep, only one-quarter of their weight loss came from fat -- translating to a 55 percent reduction in fat loss.

Instead, the majority of people's weight loss during the sleep-restricted period came from lean body tissue, which refers to muscle and any other body tissue that is not fat.

Successful dieters always shed a certain amount of muscle but ideally one wants to limit that loss in favor of shedding excess body fat. Insufficient sleep, the current findings suggest, might interfere with that.

The study has a number of limitations. Besides its small size, it also looked only at short-term weight loss. More research is needed to see how sleep duration might affect dieters' body composition over time.

It's also unclear how well these findings from a tightly controlled sleep-lab setting might translate to the "real world.

Still, the findings do add to a body of research linking sleep habits to body weight. A number of studies have found that self-described "short sleepers" -- typically defined as those who get less than 6 hours of sleep each night -- tend to weigh more or gain more weight over time than people who get seven to eight hours of sleep per night.

Those studies do not, however, prove that sleep differences are the reason for the weight differences. Small sleep-lab studies such as the current one help researchers zero in on the effects of sleep itself.

Lab studies have suggested, for example, that sleep loss may alter people's levels of the "hunger hormones" leptin and ghrelin. Leptin is secreted by fat cells; low blood levels of the hormone promote hunger, while increases tell the brain that body is full and encourage calorie burning. Ghrelin is secreted by the stomach to boost appetite.

In their study, researchers found that under the sleep-restricted condition, participants reported greater hunger during the day compared with the 8-hour sleep condition -- even though they consumed the same number of calories during both periods. They also had higher blood levels of acylated ghrelin, one form of the appetite-boosting hormone.

This raises the question of whether, outside the tight control of the lab, the sleep-deprived dieters would have eaten more.

The study suggests that if you are trying to lose weight by restricting your calories, it may be more difficult if you are sleep deprived.

What we can do is pay more attention to our daily routines of eating, physical activity and also asleep.

There is no one-size-fits-all prescription for sleep. People try to notice how much sleep they generally need to feel refreshed the next morning; for some people that may be 6 hours, for others it may be 8.

Researchers suggest more studies are needed in real-world settings. According to them, a study might, for instance, follow patients at a weight-loss clinic to see how their typical sleep habits correlate with their weight-loss success.

India Herbs - Ancient Remedies for Modern Times

Health Article: Eat whole grains to fight belly fat

2011-02-03T10:30:00.000+08:00

Eating whole grains instead of refined grains may have benefits for your waistline, a new study suggests.

Adults who ate three or more servings of whole grains per day, and limited their refined grains to less than one serving per day, had 10 percent less belly fat than those who did not follow this diet, study researcher said in a statement.

For comparison, a slice of 100 percent whole wheat bread or a half-cup of oatmeal constitutes one serving of whole grains, and a slice of white bread or a half-cup of white rice represents a serving of refined grains, she said.

The findings held true even after the researchers accounted for other facts that may have influenced the results, such as the participants' smoking, alcohol intake, fruit and vegetable intake, percentage of calories from fat and physical activity.

The study involved 2,834 men and women, ages 32 to 83, who filled out questionnaires about their diet. The participants also underwent body scans to determine their fat distribution — researchers measured how much fat was around the belly, so-called visceral fat, and how much was found in other parts of the body under the skin, known as subcutaneous fat.

Visceral fat is thought to be worse for you than subcutaneous fat. Previous work has linked belly fat with the development of metabolic syndrome, a cluster of symptoms including hypertension, unhealthy cholesterol levels and insulin resistance, which can develop into cardiovascular disease or Type 2 diabetes.

However, eating lots of whole grains didn't have the same benefits if people also consumed a lot of refined grains as well. Those who ate more than four servings of refined grains per day did not show improvements in their visceral fat volumes even if they also consumed whole grains.

This result implies that it is important to make substitutions in the diet, rather than simply adding whole grain foods. For example, choosing to cook with brown rice instead of white, or making a sandwich with whole-grain bread instead of white bread.

The researchers noted the study only shows an association, and future work in a larger, more diverse population will be needed to confirm the findings.

Say goodbye to your belly fat!

India Herbs - Ancient Remedies for Modern Times

Happy Lunar New Year!

2011-02-03T01:30:00.000+08:00

We, from India Herbs would like to wish all our Chinese friends around the world a very happy lunar new year!

May you always be filled with health, wealth and happiness.

Until then, stay healthy.

India Herbs - Ancient Remedies for Modern Times

Health Article: Soft drinks are blamed for gout in women

2011-02-02T10:30:00.000+08:00

Study found that those who drank 2 or more servings a day had double the risk.

Think twice before you get that next can of soda.

A new study finds that drinking orange juice, soda and other beverages high in the sugar fructose could increase the small risk that middle-age and elderly women have of developing gout. Gout is a painful form of arthritis caused by too much uric acid in the blood.

For women in the study who drank two or more servings of these beverages per day, the risk of gout was more than double that for women who drank sodas and juices less than once per month.

Because gout is relatively rare among women, the drinks probably contribute only moderately to a woman's chances of developing it. Still, this is the first study linking sodas and sweetened fruit juices to women's gout risk. Previous research found such a link for men.

The study will be published in the Nov. 24 issue of the Journal of the American Medical Association, and is being presented Wednesday at the American College of Rheumatology annual scientific meeting.

Gout occurs when levels of uric acid in the blood become too high, and uric acid crystallizes around the joints, leading to inflammation, swelling and pain. Foods than can increase the levels of uric acid in the blood include organ meats (such as kidneys and livers), asparagus and mushrooms, according to the Mayo Clinic. Fructose is also known to increase blood uric acid levels, the researchers said.

Rate of gout has doubled in last 20 years

While gout is not common in the United States, the rate of incidences has more than doubled over a 20-year period, from 16 cases per 100,000 Americans in 1977 to 42 per 100,000 in 1996. Over this period, the researchers noted, the population also consumed increasing amounts of soda and other drinks sweetened with fructose.

The new study followed 78,906 women for 22 years, from 1984 to 2006, as part of the Nurses' Health Study. At the beginning of the study, none of the women had gout. By the end, 778 had developed it.

Women who drank one serving of soda per day were 1.74 times more likely to develop gout than those who drank less than one serving per month. Those who drank two or more servings per day were 2.4 times more likely to develop gout.

Drinking two or more servings of soda per day caused an additional 68 cases of gout per 100,000 women per year, compared with drinking less than one serving of soda per month, the researchers said.

Drinking orange juice also increased the risk. Women who drank one serving of orange juice per day were 1.41 times more likely to develop gout, and those who drank two or more servings were 2.4 times more likely to report gout.

Lifestyle and diet

The rise in gout cases is most likely due to changes in lifestyle and diet and an increase in conditions associated with gout, such as metabolic syndrome, said study researcher.

The results held even after the researchers took into account factors that could have influenced the findings, such as age, body mass index and whether the women had gone through menopause.

The findings suggest diets to prevent gout should reduce fructose intake, the researchers said.

India Herbs - Ancient Remedies for Modern Times

Health Article: Why dark chocolate boosts heart health

2011-02-01T10:30:00.002+08:00

Health recommendations from experts often include exercising more and eating more whole grains, but perhaps one of the more welcome advances in medical research has been the declaration that chocolate is good for us. Now, new research may help explain why indulging in the sweet treat helps our heart health.

Researchers from University in Sweden have found that eating dark chocolate inhibits the action of an enzyme nicknamed ACE (formally known as the angiotensin-converting enzyme), which is involved the body's fluid balance and helps regulate blood pressure.

The level of ACE activity was measured in a study over a period of time with at least 75 grams of dark chocolate consumed.

Three hours after eating the chocolate, the ACE activity in the volunteers' blood was 18 percent lower than before they gobbled the goodies — a change comparable to that of blood-pressure lowering drugs designed to inhibit ACE.

ACE plays an important role in the hormone system that regulates the kidneys' excretion of water, which helps to regulate blood pressure. High levels of ACE activity have been associated with hardening of the arteries and other cardiovascular diseases.

In general, when the activity of the enzyme declines, blood pressure decreases, though the researchers did not conduct their study over a long enough time period to observe this effect, nor did they directly measure blood pressure, Persson said.

In 1996, studies showed that compounds in cocoa — called flavonoids — interacted with LDL cholesterol (the bad kind), which suggested chocolate could help prevent the hardening of arteries. Further work showed chocolate had anti-inflammatory properties, and some studies showed it lowered blood pressure, but none specifically demonstrated how it worked, the researchers wrote.

India Herbs - Ancient Remedies for Modern Times

Health Article: Tiny breaks from sitting can trim a tinier waist

2011-01-31T10:30:00.000+08:00

Taking short breaks from sitting, even for only one minute, might trim your waistline and improve your heart health, according to a new study.

People in the study who took the most breaks from sitting — up to 1,258 short breaks in one week — were about two pant sizes smaller than those who took the fewest, as few as 99 breaks in one week, said study researcher who studies population health at the University of Queensland in Australia.

A smaller waistline also means less abdominal fat and better heart health.

A high waist circumference is associated with an increased risk for type 2 diabetes, high blood pressure and cardiovascular disease.

When we stand, the large muscles in our legs and the back are continually contracting to maintain our posture, but when we sit or recline, these muscle groups are basically inactive.

So even short breaks from sitting get these large muscle groups contracting.

Measuring activity
Researchers studied 4,757 people, ages 20 and older, who participated in the U.S. National Health and Nutrition Examination Survey. All participants wore an accelerometer on their right hips for seven days during their waking hours.

These accelerometers measured the amount and intensity of the participants' physical activity every minute. When activity levels were very low, the researchers assumed the participants were sedentary,.

Participants ranged from 1.8 hours of sedentary time a day to 21.2 hours a day, according to the study. The average length of a break from sitting was 4.12 minutes.

Researchers found that even among those who spent a long time sitting, those who took a lot of breaks had smaller waistlines and lower levels of C-reactive protein — an indicator of inflammation in the body — than those who didn't take breaks.

The 25 percent of people who took the most breaks from sitting had waistlines that were, on average, 1.61 inches (4.1 centimeters) smaller than the 25 percent of people who took the fewest breaks, according to the study.

The finding comes on the heels of a study published earlier this week in the Journal of the American College of Cardiology, which found that spending more than four hours of your leisure time in front of your computer or TV a day can increase the risk of being hospitalized for, or dying from, heart disease.

And a 2009 study of 5,453 people showed that a 1-centimeter increase in waist circumference is associated with an increased chance of premature death.

Since the study relied on results from the accelerometers, instead of self-reported information from participants, the results "provide a foundation" for exploring why periods of long sitting are bad for health.

For example, researchers could now further explore the way insulin levels are affected by movement, and therefore lack of movement. Being consistently active may increase insulin sensitivity, whereas inactivity can lead to insulin resistance, a precursor to type 2 diabetes.

Inflammation in the body in response to physical activity or high-fat meals might be another a culprit.

India Herbs - Ancient Remedies for Modern Times

Health Article: Weight loss may send pollutants into bloodstream

2011-01-28T10:30:00.002+08:00

Weight loss may have an unwanted side effect, according to a new study. It may send a flood of environmental pollutants into the bloodstream.

Body fat stores certain pollutants, including such pesticides as DDT and polychlorinated biphenyls (PCBs). If a person loses weight and significant amounts of body fat are broken down, these chemical compounds, known as persistent organic pollutants, are released and can lead to disease.

"The strong belief on weight change is that weight loss is always good while weight gain is always bad," but that may not always hold up, said study researcher.

Hypertension, type 2 diabetes, coronary heart disease and rheumatoid arthritis have been linked to persistent organic pollutants, Lee said.

The researchers analyzed data collected by the Centers for Disease Control and Prevention between 1999 and 2002. They selected seven pollutants that had the highest detection rate in blood samples, and focused on 1,099 people ages 40 or older who had measurable levels of these pollutants in their blood and who had also lost or gained weight.

By the study's end, they found that those who had lost weight had higher concentrations of most of the pollutants they measured, while those who had gained weight had lowered their pollutant concentrations. The trend was even more significant among people who reported they had gained or lost weight over a 10-year period, according to the researchers.

A lot of studies have shown that losing weight is helpful because it lowers levels of sugar and fat in the blood as well as blood pressure. However, there may be other aspects of health that losing weight can negatively influence, she said, pointing out that a previous study involving him linked weight loss to calcification of the coronary arteries.

Although many of the dangerous chemicals examined in the study were banned by developed countries several decades ago, they are still commonly found in the environment and in people because they take a long time to break down.

The net effects of weight loss should be viewed as a mix of the benefits of decreasing fat tissue and the harmful effects of increasing the concentration of pollutants in the blood, she said.

Because the study was based on self-reported information about change in weight, people who inaccurately recalled their change in weight may have distorted the findings, the researchers noted.

Recommendation to exercise and sticking to a plant-based diet to help to rid the body of these pollutants during weight loss. Of course, not becoming overweight in the first place would eliminate the costs paid by obese people who want to return to being non-obese.

India Herbs - Ancient Remedies for Modern Times

Health Article: Eating this fruit can help beat cancer

2011-01-27T10:30:00.000+08:00

Raspberries might prove a future tool in the fight against cancer. New research reveals that extracts of the summer fruit kill stomach and colon cancer cells.

In a preliminary study, 90 per cent of these cells were destroyed when exposed to an extract of red Meeker raspberries, a popular variety in the U.S.

Antioxidants in the fruit were also shown to kill breast cancer cells.

US researchers say that while the antioxidants in the red fruit explain some of the effects, other as yet unidentified compounds seem to be at work as well.

Unfortunately, experts believe the anti-cancer effect is seen only when the extract is applied directly to the diseased cells, and not when the fruit is eaten.

The research team now hope to start further studies to pinpoint the other cancer-fighting compounds in the fruit.

Also, did you know that nose spray keeps your hunger pangs at bay?

A nasal spray that masks the smell of food could help overweight people to lose pounds. US researchers have discovered that a type of drug used to lower blood pressure can also curb appetite and lead to weight loss.

The drug used, CP404, is a calcium channel blocker. Calcium produced by the body can narrow blood vessels and raise blood pressure; calcium-channel blockers work by helping the blood vessels relax and widen, lowering pressure.

However, calcium is also thought to play a role in the sense of smell. Results from the first human trial of the spray show it blocked the sense of smell compared with a simple saline spray, and had no side-effects.

As a result, participants were less interested in, and consumed less, food.

Now, there is something to debate about during lunchtime!

India Herbs - Ancient Remedies for Modern Times

Health Article: Smoking wrecks the body 'in minutes rather than years'

2011-01-26T10:30:00.000+08:00

Smoking a single cigarette causes genetic damage to the body within minutes rather than years, researchers say.

In a report - described as 'a grim warning' to those tempted to start smoking - scientists found that cancer-causing chemicals in tobacco form rapidly after the first inhalation from a cigarette.

An estimated 24.8 million men and 21.1 million women are smokers. Half of long-term smokers will die prematurely due to cigarettes. They are at higher risk of heart attack and stroke.

A harmful substance widely known as PAHs or polycyclic aromatic hydrocarbons has been studied and long believed to be one of the main causes of lung cancer, but up till today it is not known how the chemicals caused DNA damage in humans. Another harmful substance known as phenanthrene was included in the study. They found that phenanthrene quickly forms a toxic substance in the blood known to trash DNA, causing mutations that can cause cancer.

The smokers developed maximum levels of the substance in a time frame that surprised even the researchers: just 15 to 30 minutes after the volunteers finished smoking.

The researchers said the effect is so fast that it's equivalent to injecting the substance directly into the bloodstream.

If you are craving for another stick, think again. And if your tempted to start, think hard again.

India Herbs - Ancient Remedies for Modern Times

Health Article: Get maximum defence against heart disease with 8 portions of fruits and vegetables a day

2011-01-25T10:30:00.003+08:00

For years the advice has been clear: eating five portions a day of fruit and vegetables is the key to a healthy life.

But five may no longer be enough.

A study has found that to get maximum defense against heart disease, you need to eat at least eight daily servings of fresh food. Now the new study suggests every extra portion provides added protection.

Significantly, those in the highest category – eating eight or more a day – have a 22 per cent lower chance of dying from heart disease than those who consume three portions.

A ‘portion’ weighs just under 85grams, equal to a small banana, a medium apple or a small carrot.

Cardiovascular disease is the most common cause of death. A reduction of 22 per cent is huge. There would need to be big shift in dietary patterns to achieve this healthy consumption of eight portions a day. It is worth trying to move in that direction.

Scientists have previously suggested 15,000 lives a year could be saved if everyone ate five a day.

India Herbs - Ancient Remedies for Modern Times

Health Article: Taking the public makes you SIX times more likely to suffer from a cold

2011-01-24T10:30:00.003+08:00

When you catch the bus you are also at risk of catching a nasty bug that has come along for the ride.

Researchers found patients who had recently travelled by public transport were six times more likely to visit the doctor with an acute respiratory infection.

However, this did not hold true for those who used buses or trams every day - perhaps because they had built up immunity over time.

The results could be useful when discussing ways of dealing with epidemics and pandemics.

Experts said the findings confirmed the need to regularly wash your hands and sneeze into your elbow when on public transport to stem the spread of flu viruses.

India Herbs - Ancient Remedies for Modern Times

Health Article: Worried About Your Thinning Hair?

2011-01-21T10:30:00.000+08:00

Eat nuts and have a fried breakfast.

That's right, you heard me.

The good news for men is that scientists have discovered a cause of baldness — the failure of hair-producing cells to develop properly.

The bad news is that effective treatment could be a years away. While your genes play a major role in hair loss, what many men don’t realize is that their everyday habits could be worsening the problem.

Here are some of the ways you can adopt to minimize it.

1) Brush lightly

This can scratch the scalp and pull the hair out at the root, damaging the hair follicle.

It’s important to treat the scalp gently when shampooing, and never tug at your hair with a brush or comb.

Dandruff, eczema or dermatitis (characterised by an itchy, flaky scalp) are linked to hair loss; they trigger inflammation, which has an adverse effect on hair follicles.

2) Eat a cooked breakfast

Hair is composed of keratin, which gives it its strength. Too little protein (red meat, fish, eggs, chicken) affects keratin levels; your hair will lose its strength and stop growing.

Breakfast is the most important meal of the day for boosting your hair follicles

3) Avoid petroleum based waxes

There is some evidence that petroleum-based styling waxes (look for paraffin or petroleum on the label’s list of ingredients) can block hair follicles and cause them to stop growing/

This is especially true if it is used heavily over a long time. Stick to water-based products.

4) Use relaxation technique

Having an excess of male hormones may not sound like a bad thing, but testosterone and dihydrotestosterone (DHT) can have an adverse effect on certain parts of the hair follicle, says Philip Kingsley.

They seep down the hair shaft and cause it to become thinner, making the hairs seem further apart. Once the hair shrinks to a certain diameter it will stop growing completely. When men are under stress, their body produces more male hormones, and so tend to lose more hair.

5) Go nuts for more hair

A lack of dietary iron can also lead to hair loss. If you don’t have enough iron, your levels of ferritin drop (this is a molecule that stores iron in the body and releases it in a controlled way).

This in turn disrupts the normal hair growth cycle and increases hair shedding. Eating foods rich in iron, such as red meat, dark green vegetables, nuts and dried fruits, will help reduce this excess hair shedding.

6) Don't colour your hair

Frequent colouring of the hair — either an all over dye or highlights — can lead to hair loss. Using significant amounts of bleach (found in nearly all hair lightening products) can strip it of its natural moisture, leading to dry, brittle hair that breaks easily.

This tends to make hair look much thinner. Studies have also shown that dyes that contain the chemical para-phenylenediamine (PPD) can cause severe allergic reactions and dermatitis, which may lead to damage to the scalp and hair follicles.

7) Stop smoking

Recent research from the journal Archives of Dermatology suggest that, as well as causing cancer and heart disease, smoking can also make your hair fall out.

It is thought that, just as smoking can cause damage to peripheral blood vessels in the body, it may also damage blood supply to the hair follicle.

The free radicals produced from smoking and environmental factors such as pollution could also affect hair follicles, leading to hair loss.

India Herbs - Ancient Remedies for Modern Times

Health Article: Live to 100, Yes You Can

2011-01-20T10:30:00.000+08:00

According to a new research, better diet and medical care means one in six of us will live to 100.

Here are some easy steps on how you can reach your centenary.

1) Get a pet

Be it a dog or a cat or a rabbit, pet owners enjoy a longer and healthier life than the rest of the population. U.S researchers also found that stroking your pet can cause blood pressure to drop by 10 percent. Plus, there is a benefit of exercise from dog walking - lowering blood cholesterol.

2) Walk Around

The less time you spend sitting, the longer your lifespan. Studies found that women who sat for more than 6 hours a day had a 37 percent increased risk of premature death compared to those who sat for 3 hours or less.

Sitting slows the metabolism, which can eventually cause obesity. But getting up every 30 minutes can dramatically reduce the bad effects.

3) Stay Happily Married

Scientists found that married men were 6 percent less likely to die in a seven year period than single men. The death risk dropped by 2.9 percent for women. Psychologists shared that being happily married enhances the feelings of security that lead to someone taking a more relaxed approach to life.

4) Keep the Faith

Attending a religious service at least once a week could you live longer.Experts found that church goers were 28 percent less likely to die in a six year period. They tend to smoke and drink less, take physical exercise and maintain stable marriages.

5) Make Money - and Share It

Being wealthy or well off triggers the release of a hormone called DHEAS (or dehydroepiandrosterone), which has been linked to longer life. U.S researchers found that older people who were helpful and generous to other lowered their risk of dying early by up to 60 percent, possibly because they were not burdened with as much guilt and stress.

6) BE POSITIVE

A Dutch study of 1,000 men and women aged 65 to 85 found that those who were positive about the future and relationships had a 55 per cent lower premature death rate.

Another U.S. study revealed that pessimists lived an average 12 years less than optimists.

‘It’s likely that optimistic people have lower levels of stress hormones,’ says Dearbhla McCullough. ‘Also, negative people are less likely to self-check for serious diseases such as cancer, which could affect their lifespan.

India Herbs - Ancient Remedies for Modern Times

Health Article: How Dirty are the ATM Machines?

2011-01-19T10:30:00.000+08:00

Surprisingly, ATM machines are dirtier than public washrooms. Studies has proven that ATM machines contain bacteria that can cause diarrhea and other unfortunate illnesses.

Most people would have listed public toilets asthe most dirtiest following by public telephones, bus stops, train stations, bus seats, train seats, train stations. How ironic, when experts confirmed that ATM machines are dirtier than public toilets.

Now that is something, we might want to think about the next time we cash out.

India Herbs - Ancient Remedies for Modern Times