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Saturday, 13 August 2016

Taking A Nap Is Healthy, And This Is How Long You Should Nap For The Greatest Result

It feels great when you take a nap after a long busy day, doesn’t it? Nevertheless, sometimes we might be wondering why we still feel tired, or even more tired than before the nap. The simple rule is this: A nap longer than half an hour is not a nap, but it is considered a deep sleep. That is the main reason why we feel exhausted after taking a nap which is longer than it should be, and still not enough to be a real sleep. After that 30 minutes it is very difficult for the body to recover from that sleep.
ing around 10-minute to 20-minute nap will work in a way that your brain’s mental capacity will increaseand you will be more alert. Just take a brief nap and enjoy its advantages. You will be quicker and more efficient after it.

If you have a lot of commitments and work to do, and you want to stay awake for a longer period of time or during the night, take several 20-minute naps during the day. After the short nap you will feel fresh and focused for a few hours. When you start losing alertness take one short nap again. However, you should not exaggerate with this, since your body needs some proper rest.

Moreover, your brain needs deep sleep to work properly. So, if you really need a lot of time to finish something and especially if it is connected with brain activity (as studying) take a longer nap – around one hour. That will refresh your brain and memory and your brain will be able to efficiently carry out the cognitive processes. If you want to stabilize the imagination levels and creative thinking as wellnap for 90 minutes.

If you want to take a nap,instead of setting up an alarm just position your body in a slightly sit up position so that you do not fall asleep. Dreaming during the naps is a sign of sleep deprivation. If you experience this go straight to bed and sleep for at least 8 hours.

Tuesday, 2 August 2016

Understanding Vegan Diets

Vegetarianism in America has evolved over the year with approximately 3.2 percent of adults in the United States or 7.3 million people who follow a vegetarian-based diet.  When a person states they are a “vegetarian” you have to ask “what type” as vegetarianism can take many different forms.  

This article simply looks at vegan diets and the people who call themselves “vegans.”  

1.      What is a vegan? 

A vegan is a person who consumes no animal products at all relying totally on a plant-based diet.  They have chosen to not eat any beef, pork, fish, shellfish, chicken, veal, eggs, or dairy foods such as cheese, yogurt, or cow’s milk.

2.      How is a vegan different from other vegetarians?

Many forms of vegetarianism exist.  Many vegetarians choose to avoid meats and fish of all forms but still eat eggs and dairy foods (lacto-ovo vegetarians).  Others who consider themselves vegetarians will eat meat, dairy foods or eggs on occasion.

3.       Why does someone become a vegan?

People often have very personal reasons for selecting a vegan way of life.  Some believe it is a healthier eating pattern.  Others have concerns about the environment, including the raising of livestock or use of chemicals and antibiotics in meat production.  Many choose veganism for religious reasons or because they object to the raising of animals for human consumption.

4.       What are the advantages of a vegan diet?

Vegans have lower intakes of saturate fat, cholesterol, and higher intakes of fiber and several important vitamins and minerals because they are consuming more fruits and veggies.  People who are vegans usually have a lower body mass index (BMI), decreased incidence of heart disease, type 2 diabetes, and certain forms of cancer. 

5.      Can a vegan diet meet a person’s nutritional needs?

Yes but a vegan will need to do careful planning to meet their nutritional needs if they want to maintain good health.  Studies have shown some vegans have lower intakes of nutrients that are high in animal food sources such as vitamin B12, vitamin D, calcium, zinc, iron, and omega-3 fatty acids. 

Protein is a key nutrient for vegans.  Animal sources provide a majority of our protein needs but vegans can rely on plant foods such as legumes, nuts, seeds, and soy products such as tofu, tempeh, and soy milk for this. 

Calcium needs are generally met by consuming dairy foods.  For vegans they will need to make sure they are consuming nuts, dark-green leady vegetables and beans or use fortified food sources of calcium such as orange juice fortified with calcium, breakfast cereals or soy milk products.

6.      Do vegans need to shop at special stores?

Over the years, veganism has gone more mainstream so it is much easier for them to find the foods they need at a regular supermarket.  A variety of soy foods including soy milk, tofu, and soy-based vegan burgers, hot dogs, and sausages are now available.  Food co-ops and specialty markets or larger grocery stores will have an even greater variety of vegan foods. 

7.      My teenager has become a vegan.  Do I need to supervise what my child eats?

A parent should discuss with their teenager their reasons for choosing to become a vegan.  The primary nutrients of concern for teenagers are calcium, protein, iron, and vitamin B12. As long as they understand how to follow a vegan diet by getting in sufficient nutrients to support growth and health, it can be a healthy manner in which to eat. 

A parent should supervise their food intake by providing nutritious foods that are adequate in the nutrients of concern for teenagers.  If their teenager shows any signs of losing excessive amount of weight, becoming lethargic, or getting sick more frequently, they should take them to their doctor to be evaluated.  

Monday, 1 August 2016

Beautiful Benefits of Blueberries

Every time you go to the grocery store, blueberries should be at the top of your list.  There is a lot of nutrition packed into each one of those small berries and you don’t want to miss out on everything they have to offer.
Blueberries are one of the few fruits native to North America with the U. S. and Canada being by far the world’s largest growers of this berry.  During the months of June and July is when blueberries reach their peak but thanks to imports from South America, blueberries are now available year-round.  Whether fresh, frozen, dried, or canned, blueberries can be a part of your diet in various ways.
When choosing blueberries, look for firm, uniformly colored berries.  Keep in the refrigerator or you can freeze them or buy blueberries already frozen.  In fact, research has shown that frozen blueberries retain most of their anthocyanin content whereas cooking at temperatures above 350 degrees damages these polyphenols, so go easy on the blueberry muffins.
Health benefits of blueberries
The nutritional profile of one cup of blueberries looks like this:
·         Only 80 calories
·         No fat and almost no sodium
·         Are a very good source of vitamin C, fiber, manganese and potassium
Blueberries have numerous health benefits primarily because of a compound they contain called phytochemicals.
Phytochemicals are found in many types of fruits and vegetables, including blueberries, and are responsible for giving them their richly colored blue hue.  They are also said to be bioactive and very important for our health.
Phytochemicals have healthful properties acting as an antioxidant, anticancer, anti-neurodegenerative, and anti-inflammatory agent.  They basically help in the prevention and treatment of health conditions ranging from heart disease, diabetes, high blood pressure, and cancer.
Blueberries and heart health
Blueberries love your heart and want to protect it so why not let it?  Research has shown people who consume these delicious berries on a regular basis have the greatest benefit and lowest risk factors for heart disease. 
A chemical found in blueberries called kaempferol, prevents oxidative damage of our cells, lipids, and DNA.   Another compound found in blueberries called chlorogenic acid limits low density lipoproteins (LDL) oxidation, the major determinant of atherosclerosis.
Other studies have shown blueberries to improve blood pressure and reduce arterial stiffness with the average systolic blood pressure (the top number) declining by 5.1%, while the diastolic pressure dropping by 6.3%.
Blueberries and diabetes
The antioxidant chlorogenic acid found in blueberries may slow the release of glucose into the bloodstream, helping the body better handle this sugar.  The anthocyanins in blueberries appear to improve pancreatic beta cell functioning.
Blueberries and vision
You don’t often hear of blueberries healthy effect on our vision but research shows that blueberries antioxidants help reduce eye strain, photo damage to the retina, and protect retinal cells from chemical toxins.
Blueberries and Alzheimer’s disease
The consumption of blueberries is believed to play a role in delaying the development of neurodegenerative disease such as Alzheimer’s disease.  Blueberry extract has been shown to reverse some age-related neuronal degeneration resulting in better spatial recall.
Anthocyanins richly found in blueberries, maybe the real star in boosting brain health.  This important phytochemical is able to cross the blood-brain barrier possibly helping decrease vulnerability to the oxidative stress that occurs with aging by reducing inflammation and increasing signaling between neurons. 
The Nurses’ Health Study looked at 16,000 women over the age of 70 and found that women who consumer two or more half-cup servings of blueberries or strawberries per week experienced slower mental decline which was the equivalent of up to two and a half years of delayed aging. 
Animal studies have found that the addition of blueberries to their diet improved short-term memory, navigational skills, balance and coordination.
Blueberries and digestive health
All berries, including blueberries have a special health effect on the digestive tract.  They help inhibit the growth of Heliobacter pylori. H pylori, a bacterial infection leading to peptic ulcer disease.
Berries can also inhibit the growth of several intestinal pathogens such as Salmonella and Staphylococcus.
Blueberries and urinary tract health
In the urinary tract, blueberry antioxidants fight infection, preventing the adhesion of harmful bacteria and act as an antimicrobial agent.  Anthocyanin is responsible for preventing adhesion and proliferation activity of E. Coli bacteria in a urinary tract infection.
Blueberries and cancer
The anticancer benefits of blueberries remains limited at this time even though the American Institute for Cancer Research does include them on its list of cancer-fighting foods.  In cell studies, blueberry phytochemicals have been shown to decrease free radical damage to DNA that can lead to cancer and to inhibit the growth of cancer cells.

Wednesday, 27 July 2016

Best time to eat Apples in a day

South Korea, a famous saying about apples goes like this: eating apples in the morning is like eating gold, while eating an apple in the evening is more like eating poison. Yikes! An American version of the saying similarly praises apples with “an apple a day keeps the doctor away,” but without clarifying when to eat apples. At least according to South Korean folklore, looks like we are advised to eat apple earlier in the day, but not later in the evening. Is there any scientific ground for that?

Health benefits of eating an apple are related to bowel movement. It is known that apple peel is very rich in dietary fiber like pectin. Thus eating an apple after your morning meal gently stimulates the bowel movement. So if you have irregular bowel movements or constipation, an apple in the morning can be a great help.

In addition, pectin can protect lactic acid, and help lactic acid bacteria grow well in the colon. Lactic acid so grown up can act as a treatment and prevention mechanism of constipation, and help eliminate carcinogens. Pectin itself can also help carcinogens and heavy metals getting discharged out of the body. Furthermore, organic acids abundant in apple helps with digestion, by proliferating beneficial bacteria within the colon.

However, when an apple is eaten in the evening, the very same pectin which helps with bowel movements actually puts a burden on the intestinal digestive functions. You will have gas filled up in your bowel later in the bed, due to partially digested cellulose. In this case you will end up going to toilet several times while sleeping, and will not feel refreshed when you wake up in the morning. In addition, organic acids inside apples can increase your stomach acid beyond your comfortable level. With all these ill side effects, it’s not advised to eat apples after dinner or during night time.

But you don’t have to unnecessarily get paranoid. If you have normal digestive functions and healthy stomach, it’s not too bad to eat apples any time throughout the day. You should be aware that it’s always good to eat apples unpeeled since peel and its underlying flesh are where apple’s various nutrients including fiber, vitamin C are concentrated.

Saturday, 23 July 2016


To most people, a smell isn’t just a fragrance — it’s a memory.( When a warm breeze blows the smell of fresh flowers, you’re instantly rocketed back to your first dance and the corsage your date brought.

And these nostalgic ties aren’t just a coincidence — there’s science behind why we cherish these aromas. Our olfactory response is directly linked to the emotional center of our brain, causing a flood of warm and fuzzy feelings with a simple sniff. Unlike touch or taste, scents are directly correlated with past experiences. It’s no wonder the smell of rain or the scent of a swimming pool makes us so reminiscent.

But aside from their memory-inducing powers, certain scents can also do amazing things for our mind and body. From stress relief to headache relief, certain aromas have a way of making an impact.

Wednesday, 20 July 2016

Improve Your life by sleeping in the Buff

A study has been released stating that less than 10% of Americans sleep naked. How in the world is this number so low? I sleep naked whenever I can get away with it (ie. not expecting company, not camping, etc) and experts actually say that sleeping in the all-together is good for you. Below are just some of the health benefits, physically and psychologically, you can reap when you ditch the jammies and embrace those sheets!

1 – Statistically-speaking, people sleep better when they’re naked. Your body temperature naturally declines as you sleep and, when you sleep wearing thick pajamas or heavy blankets that keep you warm, keeping too warm will disrupt that cycle. This can cause you to toss and turn, reducing your quality of sleep and decreasing the amount of REM sleep you achieve.

2 – It airs you out, both upstairs and downstairs. This is good for men, but even better for women. This also helps those who have folds of fat. Sleeping in the nude helps prevent the growth of yeast and bacteria while drying out spots of perspiration and keeping the body comfortable.

3 – Speaking of which, chances are you’ll lose weight faster.When you sleep solidly through the night, it lowers cortisol levels. Waking up with too much of this hormone makes you hungrier and more likely to consume high-calorie, non-nutritional foods.

4 – Being too warm during the night also affects how the body releases some of its anti-aging hormones. When the temperature drops, the body releases more hormones that keep hair looking healthy and skin taut.

5 – You’ll be more likely to be frisky. Skin-to-skin contact increases bonding hormones such as oxytocin as well as making you more sensitized to your partner’s touch. It will increase feelings of trust, connectivity, and lower your heart rate… at least until the lovemaking begins.

6 – You’ll feel more confident during the day, as well as have more energy. Both of these are side effects of sleeping well, but they deserve their own mention because most people lack these feelings in their everyday lives.

7 – Wearing less clothes means more blood flow, which means less pain. This help eliminate discomfort from the abdominal region and even waist pain as well as tension. Tight elastic bands don’t do you any favors and should be either loosened or disregarded entirely for a more comfortable rest. There’s even research that shows sleeping naked benefits those who have difficulty sleeping, like insomniacs, as it feels comforting.

8 – There are some reports that bare skin absorbs nutrients more effectively than when clothes are on. Going naked accelerates the skin’s repair processes and uninterrupted airflow will help. Sleeping naked allows sebaceous glands to work at full capacity, which improves the body’s metabolic rate.

If you can’t shimmy out of those pajamas at the bedroom door for whatever reason, reducing your linens will be a big help. Don’t pile on the comforters and quilts, try for just a sheet for a while. Lose those pajama sets and skimp down to a nightshirt, foregoing underthings, at least right before you hit the hay.

Friday, 15 July 2016

Benefits of Skin Icing

Glowing Skin

The ice cubes, when applied to skin help in the blood circulation of the skin, which gives the skin a healthy natural glow. To give the skin a more radiant glow, apply on your face an ice fruit cubes.

Dark Circle Treatment

A combination of rose water and cucumber juice when frozen can be used under the eye circles.  This combination will reduce the puffiness as a result of some previous activities.

Reduces Blemishes

Ice cubes can help reduce the redness and inflammation of blemishes and pimples. You can apply the ice cubes directly on the acne just for a few seconds until it becomes numb. You can do this every other day at night.

Skin Toner

Ice cubes are a cheap toner or skin smoother. You can use this method before applying the makeup, because the pores underneath the makeup are minimized, and that leaves your foundation flawless and smooth.

Prevents Wrinkles

Icing reduces the appearance of wrinkles, and also ease the signs of aging.

Makeup Substitute

If you don’t have time to put on makeup, apply the ice cubes with a cloth wrap, in order to get the fresh and radiant look without the traces of makeup. You will get a natural look.

Few Tips About Skin Icing

Skin icing can be done without the use of cloth wrap, but remember to wear the gloves in order to hold the ice properly.Use cloth wrap or wash cloth to apply the ice on the skin. That will have the same effect like when you apply the ice directly on the face.The extreme cold can easily break the capillaries under the skin, so don’t use the ice cubes directly from the freezer if you want to use a bare ice cube.If the cold from the ice cube becomes too uncomfortable, stop the process. Avoid icing one place for more than 15 min.Don’t use bare ice cubes on the skin that has already broken capillaries or don’t use the ice for a long time.Fill the water for the ice cubes with cucumber, lemon, rose water, green tea, chamomile tea and other safe ingredients depending on your type of skin.

Benefits of drinking hot and cold water

Drinking enough water to keep ourselves hydrated is more important for health than its temperature when consumed. So, it does not matter whether water is cold or warm. Under normal circumstances, the energy our body expends to bring the temperature of water or food we eat closer to inner core temperature is negligibly low.

A lot of people like the taste and feel of drinking cold/beverage water in hot weather or hot water in cold weather. It's just personal preference. Interestingly, cold water is absorbed faster than warm water through your intestine, so drinking cold water after an intense workout can hydrate you and bring the core temperature back to normal "slightly, but not significantly" faster than warm water. Also, in rare cases, swallowing/gulping down cold water/beverages can cause bradycardia (abnormally slow hearbeat), headache, or syncope (temporary loss of consciousness caused by a fall in blood pressure) in few individuals.