These Are Important And Healthy Diet Essentials You Should Know

According to the United States Department of Agriculture, a healthy diet as one that Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products; includes lean meats, poultry, fish, beans, eggs, and nuts; and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.  

 But just what minerals and nutrients are vital to our health and well-being?  Consider these nutrient-dense foods when you’re looking to improve your vitamin and mineral intake.

Vitamin A is needed for good eyesight and optimal functioning of the immune system.  Cod liver oil, dairy products, sweet potatoes and dark green leafy vegetables are all great natural food sources of vitamin A.

Vitamin B1, also known as thiamin, is imperative to the body’s ability to process carbohydrates.  Whole grain breads, cereals and pastas have high amounts of thiamin.

Riboflavin, or B2, can be found in fortified cereals, almonds, asparagus, eggs, and meat.  It’s used in many body processes, including converting food into energy and the production of red blood cells.

Niacin, also known as B3, can be found in lean chicken, tuna, salmon, turkey, enriched flour, peanuts, and fortified cereals. It aids in digestion and also plays a key role in converting food into energy.

Vitamin B6 can be found in fortified cereals, fortified soy-based meat substitutes, baked potatoes with skin, bananas, light-meat chicken and turkey, eggs, and spinach. It’s vital for a healthy nervous system, and helps break down proteins and stored sugars.

Vitamin B12 is needed for creating red blood cells, and can be found in beef, clams, mussels, crabs, salmon, poultry, and soybeans.

Citrus fruits, red berries, tomatoes, potatoes, broccoli, cauliflower, Brussels sprouts, red and green bell peppers, cabbage, and spinach are all loaded with vitamin C, which is vital to promoting a healthy immune system, and making chemical messengers in the brain.

Vitamin D can be found in fortified milk, cheese, and cereals; egg yolks; salmon; but can also be made by the body from sunlight exposure. It’s needed to process calcium and maintain the health of bones and teeth.

Vitamin E functions as an antioxidant and is essential to your skin’s good health. Eat plenty of leafy green vegetables, almonds, hazelnuts, and vegetable oils like sunflower, canola, and soybean to get this vital nutrient.

Folic acid can be found in fortified cereals and grain products; lima, lentil, and garbanzo beans; and dark leafy vegetables. It’s vital for cell development, prevents birth defects, promotes heart health, and helps red blood cells form. 

Pregnant women need to take special care to ensure they are getting enough of this for themselves and their developing baby. 

Dairy products, broccoli, dark leafy greens like spinach and rhubarb, and fortified products, such as orange juice, soy milk, and tofu are all loaded with calcium. Like vitamin D, it’s very important in helping to build and maintain strong bones and teeth.

Organ meats, oysters, clams, crabs, cashews, sunflower seeds, wheat bran cereals, whole-grain products, and cocoa products are all high in copper, which aids in metabolism of iron and red cell formation. It also assists in the production of energy for cells.

Iron can be found in leafy green vegetables, beans, shellfish, red meat, poultry, soy foods, and some fortified foods.  It’s needed to transport oxygen to all parts of the body via the red blood cells.

Potassium can be found in foods like Broccoli, potatoes (with the skins on), prune juice, orange juice, leafy green vegetables, bananas, raisins, and tomatoes. It aids in nervous system and muscle function and also helps maintain a healthy balance of water in the blood and body tissues.

Red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products are great dietary sources of zinc. Zinc supports the body’s immune function, reproduction capabilities, and the nervous systems.

Protein is the main component of muscles, organs, and glands. Every living cell and all body fluids, except bile and urine, contain protein. The cells of muscles, tendons, and ligaments are maintained with protein. 

Children and adolescents require protein for growth and development, and adults need it to maintain cell integrity. It can be found in foods like beans, milk and meat. 

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. Complex carbohydrates are the best choice for a stable blood sugar level. Whole grain breads and cereals, legumes, and starchy vegetables are all good complex carbohydrate sources. 

Essential fatty acids play a part in many metabolic processes, and there is evidence to suggest that low levels of essential fatty acids, or the wrong balance of types among the essential fatty acids, may be a factor in a number of illnesses.

 Good sources are fish and shellfish, flax seed, canola oil, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts.

Though this list is far from complete, it gives a good base of knowledge on which to build a healthy, well-balanced diet.

How Raw Foods Diet Is Beneficial to Your Health

The benefits advocated from eating such a diet seem endless: lowering cholesterol and triglyceride levels, eliminating cravings, preventing overeating, purging the body of accumulated toxins, balancing hormones, maintaining blood glucose levels and reversing degenerative diseases.

Followers of a raw diet cite numerous health benefits, including increased energy levels, improved appearance of skin, improved digestion, weight loss and reduced risk of heart disease, just to name a few.

 Proponents believe that enzymes are the life force of a food and that every food contains its own perfect mix. These enzymes help us digest foods completely, without relying on our body to produce its own cocktail of digestive enzymes.

There can be some side effects when you are first starting a raw foods diet. Some detoxification effects may be experienced as your body attempts to shed some toxicity.

 This may include occasional headaches, nausea sensations and mild depression. If these symptoms persist, you should seek the help of somebody who is experienced with detoxification symptoms. 

Following a raw food diet means that you have to carefully plan your meals to make sure you don't fall short of essential nutrients, vitamins and minerals. In some instances it might be appropriate to consider taking dietary supplements, especially when just starting out.

  You'll need to invest in some appliances so that you are able to prepare the food, if you don’t already have them available.  A durable juicer, a blender and a large food processor make raw food preparation a breeze.

 You may also want to look into purchasing large containers to soak sprouts, grains and beans, as well as for storage. A durable juice extractor for your fruits and vegetables 

The smoothest way to begin a raw foods lifestyle is to slowly transition into it. Try starting off by eating approximately 70 to 80 percent raw foods in your diet. 

Have fruit and salads throughout the day and a cooked vegetable meal with a salad in the evening. This should help make the transition easier on your body and hopefully lessen side effects associated with detoxification. 

This is an emotional time as well, so you should allow yourself plenty of time to make the switch. 

Journaling during the process can help. Before you know it, you’ll be feeling the positive effects of a healthy, detoxifying raw foods diet.

Super Foods That Solve Erectile Dysfunction Problems

There are many underlying physical and psychological causes of erectile dysfunction. Reduced blood flows to the penis and nerve damage are two of the most common physical causes.

Underlying conditions associated with erectile dysfunction include vascular disease, diabetes, drugs, hormone disorders, neurological disorders, pelvic trauma, surgery, radiation therapy, a venous leak or psychological conditions.  

A lack of zinc can interfere with the maturation of the reproductive organs, as well as interfere with reproductive functions and processes.

It can contribute to impotence. Chronic diarrhea, poor appetite, and thus significant weight loss of the unhealthy and undesirable sort, hair loss, and the slow healing of wounds are all associated with zinc deficiencies.

 So, too, are open sores on the skin and in the mouth, strange tastes in the mouth, and inefficient or reduced mental functioning, especially cognitive processes.

 So be sure to include lots of zinc-rich foods in your diet, including red meat, fortified cereals, oysters, almonds, peanuts, chickpeas, soy foods, and dairy products.

 Zinc is vital to many internal processes and supports immune function, reproduction, and the nervous system.

It’s also imperative to include other vitamins and minerals in your diet, as they may also help improve erectile dysfunction. Be sure to eat whole, fresh, unrefined, and unprocessed foods.

 Include fruits (lots of richly pigmented berries to support vascular integrity), vegetables, whole grains, soy, beans, seeds, nuts, olive oil, and cold-water fish (salmon, tuna, sardines, halibut, and mackerel. 

Avoid sugar, dairy products, refined foods, fried foods, junk foods, and caffeine. If you’ve found in the past that you’re sensitive to certain kinds of foods, eliminate them from your diet, ass it could be a contributing factor to erectile dysfunction.  Also be sure to drink plenty of water. 

 A good rule of thumb is to drink 50% of your body weight in ounces of water daily (e.g., if you weigh 150 lbs, drink 75 oz of water daily). Try to avoid alcohol and smoking, as they can have a negative impact on erectile function. 

Erectile dysfunction may be chronic or recurring, or it may occur as a single isolated incident.

 In the past, it was assumed that impotence was primarily a psychological problem, but many therapists and physicians today believe the majority of all cases of impotence have some physical basis.

Important Things You Need To Know About Cavities

Cavities can best be described as tooth decay.  As we all know, tooth decay is influenced by what we eat, how we take care of our teeth, and the amount of fluoride in our toothpastes.

  If your family has a history of tooth disease or teeth problems, then you may inherit it that way.  This is very common, as many people inherit tooth problems that have been passed down from generation to generation.

Adults who suffer from a dry mouth are more at risk for cavities, as they have a lack of saliva in their mouth.  Dry mouth is very common, and is normally the result of medications, illness, and radiation treatment. 

Tobacco users will also suffer from dry mouth, as the tobacco will use up the saliva in the mouth and leave the user with nothing to keep his or her mouth moist.

Cavities are a very serious situation, and if left untreated, can result in the destruction of the tooth.  This can also destroy the nerves as well, resulting in an abscess. 

An abscess is very serious, as it infects the root tip.  If left untreated, an abscess can result in death.  Although you may not realize it, cavities are a very serious matter that can quickly spread to something even more serious.

If you visit your dentist on a regular basis, he will check for cavities.  Without visiting the dentist, it is impossible to tell whether or not you have a cavity. 

Most cavities develop below the gums, and you won’t be able to see them.  If the cavity exists in the tooth, you will be able to see it, as it will change the color of the affected area. 

If you notice a color change or a blackened area in your tooth, you should make an appointment with your dentist immediately.

What you eat is a big contributor to cavities.  If you eat a lot of sweets or drink a lot of soda, you will be at a higher risk for cavities.  Foods that are rich in sugar or starch are eaten by bacteria found in plaque, which will produce acids that eat through teeth. 

This acid is very harmful to teeth, as it can eat through the dentin and enamel in no time at all.  If you don’t do something about it, the acid will continue to eat at the tooth until there is nothing left to say - leaving you no choice but to get the tooth extracted.

Over time, the tooth enamel will start to break down beneath the surface of your tooth, even though the surface will appear to be fine.  Once the acid has managed to eat away enough of the enamel below the surface, the surface will collapse, which results in a cavity. 

After this has happened, if you don’t get it treated, the tooth will continue to be eaten and the cavity will continue to spread until all of the tooth has been eaten, after which the enamel will be gone and your root will be exposed - which can be very painful.

Cavities will more than likely develop in the pits of chewing areas around the back teeth, between your teeth, or near the gum line.  No matter where they occur, the easiest way to spot them is to visit your dentist. 

Your dentist will be able to do x-rays and find out just how bad they are and tell you what options you have.  If you visit him in time, he will be able to save the tooth and stop the cavity before it spreads throughout your tooth.

How Water Is Our Body’s Lifeblood

The human body can last weeks without food, but only days without water. The body is made up of approximately 55 to75 per cent water.

Water forms the basis of blood, digestive juices, urine and perspiration and is contained in lean muscle, fat and bones.

As the body can’t store water, we need fresh supplies every day to make up for losses from lungs, skin, urine and feces. 

Water is needed to maintain the health and integrity of every cell in the body, keep the bloodstream liquid enough to flow through blood vessels, help eliminate the by products of the body’s metabolism, helps to flush out toxins, regulate body temperature through sweating, lubricate and cushion joints and carry nutrients and oxygen to the body’s cells, just to name a few.

 Drinking refreshing, clean water plays a major role in reducing the risk of certain diseases.

The loss of body water through urination is greatly increased by the ingestion of decaffeinated and alcoholic beverages.

 These drinks have a diuretic effect, meaning they stimulate the kidneys to excrete more urine. Not only do we lose water, we also lose water-soluble vitamins, such as vitamin C, vitamin B (thiamine) and other B complex vitamins.

 For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water.

A diet containing lots of fruits and vegetables will supply about 4 cups of water per day. Even with a diet high in fruits and vegetables, it is still necessary to drink an additional 6 to 8 cups of water per day to supply enough water to meet the body’s daily needs.

 For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water.

Dehydration occurs when the water content of the body is too low. This is easily fixed by increasing fluid intake. 

Symptoms of dehydration include headaches, lethargy, mood changes and slow responses, dry nasal passages, dry or cracked lips, dark-colored urine, weakness, tiredness, confusion and hallucinations. 

Eventually urination stops, the kidneys fail and the body can’t remove toxic waste products. In extreme cases, this may result in death.

Approximately six to eight glasses of a variety of fluids can be consumed each day. More than eight glasses may be needed for physically active people, children, people in hot or humid environments, and breastfeeding women. 

Less water may be needed for sedentary people, older people, people in a cold environment or people who eat a lot of high water content foods.

The Basics Of Teeth Brushing

Brushing and flossing are something we all learn at an early age.  The proper way to brush your teeth takes less than 2 minutes, although many people tend to spend much longer, or much less. 

Most adults tend to spend less than a minute, which isn’t enough time to clean your teeth.  To get the right amount of time brushing, you should try using a stopwatch while you brush.

When you brush your teeth, you should avoid using pressure but instead use short, gentle strokes.  You should focus on hard to reach places, and make sure that you get the areas between your teeth as well.

 You should also make sure you get eating surfaces as well, along with your upper and lower gums.  If you focus on all areas of your mouth, you’ll get everything when you brush.

Along with using the proper brushing techniques, you will also need to use the right toothpaste as well.  There are a variety of toothpastes available, designed to help you with a variety of different conditions. 

You can get toothpaste that will prevent toothaches, stop sensitivity, and prevent things such as tartar and gingivitis.  Toothpaste is the best way to protect your teeth, therefore you should always ask your dentist what type of toothpaste he recommends for you.

To get the most out of brushing, you’ll need to have a good toothbrush.  There are many different models to choose from, which can make it extremely difficult to choose one. 

When you make your choice, you should look for brushes that have soft bristles.  Soft bristles are easy on your gums, and they will remove plaque and other debris from your teeth.  A small head is also preferred, as it can easily reach hard to get places, such as your back teeth.

You should also remember to replace your brush every couple of months, or when it starts to show signs of wear.  If you’ve had a cold you should replace your toothbrush, simply because the bristles can contain germs that could get you sick all over again.

 Toothbrushes that show wear should always be replaced, as they can have an impact on your gums.  If the bristles start to get worn down, they can tear away at your gums, leading to sensitivity.

To get the most from your brushing, you should always use a bit of common sense and ask your dentist for his recommendations.  Brushing your teeth will help keep them healthy, and prevent the buildup of plaque and tartar. 

Keep in mind that brushing does help your teeth, although you still need to go to your dentist for regular checkups.  If you take care of your teeth and brush them on a regular basis - you will keep them free of infections and cavities.

How To Stay Healthy And Fit

Being active makes a person healthy and strong. It is not just for people who have a weight problem but for everyone who likes to stay fit.   

There is a lot a person can do such jog or walk every morning, play basketball or any other sport with friends but if a person wants to have muscles and look lean, then one can sign up and workout in a gym.

People workout for 3 reasons;

The first is that the person is overweight and the only way to lose those extra pounds will be to reduce ones calorie intake and at the same time workout in the gym.

The second is that the person is underweight and the only way to add extra pounds is to have more calories in ones diet and workout.

The third is just for fun and to keep that person in shape.

The best exercise plan should have cardiovascular and weight training exercises. This helps burn calories and increase the muscle to fat ratio that will increase ones metabolism and gain or lose weight.

Just like taking any medicine, one should first consult the doctor before undergoing any form of exercise.

Here are some benefits of exercising;

1.    It is the easiest way to maintain and improve ones health from a variety of diseases and premature death.

2.    Studies have shown that it makes a person feels happier and increases ones self esteem preventing one from falling into depression or anxiety.

3.    An active lifestyle makes a person live longer than a person who doesn’t.

Working out for someone who has not done it before should be done gradually. Endurance will not be built in a day and doing it repeatedly will surely be beneficial to the person.

It is advisable to workout regularly with a reasonable diet.

A person can consult with a dietitian or a health professional to really help plan a good diet program. It starts by evaluating the lifestyle and the health of the patient before any program can be made.

Afterwards, this is thoroughly discussed and recommended to the person which usually consists of an eating plan and an exercise program that does not require the use of supplements or one to purchase any expensive fitness equipment. 

A good diet should have food from all the food groups.

This is made up by 2 things. The first is carbohydrates. The food that a person consumes should have vitamins, minerals and fiber. A lot of this can come from oats, rice, potatoes and cereals.

The best still come from vegetables and fruits since these have phytochemicals, enzymes and micronutrients that are essential for a healthy diet.  

The second is fat which can come from mono and poly saturated food sources rather than animal fats. Since fat contains more than double the number of calories in food, this should be taken in small quantities to gain or lose weight.

Another way to stay healthy is to give up some vices. Most people smoke and drink. Smoking has been proven to cause lung cancer and other diseases as well complications for women giving birth. Excessive drinking has also shown to do the same.

For people who don’t smoke, it is best to stay away from people who do since studies have shown that nonsmokers are also at risk of developing cancer due to secondary smoke inhalation.

The Importance Of Physical Fitness

One of the simplest and most effective ways to bring down  blood glucose levels, cut the risk of cardiovascular disease, and improve overall health and well-being is physical fitness and exercise.

 Yet, in our increasingly sedentary world, where almost every essential task can be performed online, from the driver’s seat, or with a phone call, exercising and being physically fit can be tough case to sell.

In reality, everyone should exercise, yet survey shows that only 30% of the United States adult population gets the recommended thirty minutes of daily physical activity, and 25% are not active at all.

Inactivity is thought to be one of the key reasons for the surge of type 2 diabetes, because inactivity and obesity promote insulin resistance and other factors that trigger other kinds of diseases.

The good news is that it is never too late to get moving, and exercise is one of the easiest ways to start controlling the onset of any kinds of diseases.

For people who are already candidates for some serious diseases like diabetes and heart failure, exercise and physical fitness can improve the condition of some parts of the body like insulin sensitivity, lower the risk of heart disease, and promote weight loss.

Some years back, the Journal of Clinical Endocrinology and Metabolism had published an issue regarding the result of their study and found out that lack of exercise and physical fitness were the key factors behind obesity and other serious diseases like diabetes.

Hence, it is extremely important for a person to stay healthy and be physically fit in order to avoid such illnesses.

Getting Started

The first order of business with any exercise plan, especially if you are a “dyed-in-the-wool” couch potato, is to consult with your health care provider.

If you have cardiac factors, your doctor may want to perform a stress test to establish a safe level of exercise for you.

Certain complications of some diseases will also dictate what type of exercise program you can take on. Activities like weightlifting, jogging, or high-impact aerobics can possibly pose a risk for people with diabetic retinopathy due to the risk for further blood vessel damage and possible “retinal detachment.”

Health experts also contend that patients with sever peripheral neuropathy or PN should avoid foot-intensive weight-bearing exercises such as long-distance walking, jogging, or step aerobics and opt instead for low-impact activities like swimming, biking, and rowing.

If you have conditions that make exercise and physical fitness a challenge, your provider may refer you to an exercise physiologist who can design a fitness program for your specific needs.

If you are already active in sports or work out regularly, it will still benefit you to discuss your regular routine with your doctor.

The bottom line is that physical fitness and exercise should not have to be a rigid activity and should not come off strong.

Your exercise routine can be as simple as a brisk nightly neighborhood walk, walking the dog, or simply taking the stairs instead of the elevator. The important thing is that you keep on moving. Every little bit really helps a lot.

In the end, you will realize that the many things that good food can bring you are equally the same as what physical fitness can do for you.

Read This To Know What Cancer Is !

All over the world, cancer is known to be as one of the most deadly disease ever to have affected the human race. Most of the medical researchers all over the world, consider cancer to be a “metabolic disease”.

 Metabolic diseases are those diseases, which are known to affect the metabolism rate of the human body. As already said, we know that cancer has been concluded as to be a “metabolic disease” and that conclusion has been drawn from the fact that, cancer as a disease affects the human cells in the body.
 
Cells are microscopic living units in the body, which together form all living organs in the body. At any given time or state, the human body is made up of a billion cells, which together constitute the human organs. Cancer as a disease is considered to be a very deadly disease, just because of the fact that the disease affects the human cells. 

In cancer, abnormal and unusual cells crop up in the human body and they grow and spread in the human body at an alarming and fast rate. The abnormal cells grow and star spreading at a very fast rate.

 Usually, the normal cells divide and grow up to a certain level and then they die after a little time, unlike the unusual cells which do not follow the normal rate of growth and division. 

The cancer cells keep on dividing and continue growing on unlike the usual cells. The cancer cells unlike the usual cells do not die and start getting clumped together, which in turn forms a tumor.

It is said that cancer actually is a stage in the body when the cells turn, “trophoblastic”. Trophoblastic is a situation in the human body, when the cells in the human body tend to multiply at a faster rate than the normal. 

This stage can be explained for example, when a human body gets an external or internal injury, then the cells of the human body start the healing process, by starting to multiply.

  In case, the cells are in a trophoblastic stage, then although the cells start healing, but they don’t stop multiplying, thereby causing a lump. This in medical term is also called as a tumor. This lump goes numb even if the body controls the growth of the trophoblastic cells and proves to be highly injurious if the cells keep spreading. 

The removal of such tumor would rather lead to the uncontrolled growth of those trophoblastic cells, because of more effected sited due to the operation, and thus result in increasing the cancer. The known medical treatments for cancer are radiation therapy and chemotherapy.

But neither radiation therapy is effective due to the reason it creates more wounded parts and thus increases the cancer cells, nor chemotherapy is effective because it adversely effects the immune system of the body and the body holds no-more ability of natural healing.

The Importance Of The Tongue In Disease Diagnosis

Tongue is a muscular organ associated with the function of taste and speech.It acts as an easily accessible organ for the assessment of  health of an individual and shows the state of hydration of the body.

It is said that tongue is the mirror of the gastrointestinal system and any abnormal functioning of the stomach and intestines will be reflected on the tongue.

Some characteristic changes occur in the tongue in some particular diseases.That is why the examination of the tongue is very essential and will give some clues for diagnosis.All doctors examine the tongue and they consider the changes in size,shape,,colour,moisture,coating,nature of papillae and movements etc.

Appearance of tongue in some abnormal conditions:-

1) Movements of the tongue:-

a) In one sided paralysis of the body(hemiplegia)tongue moves towards the paralysed side when protruded.   

b) Tremulus movement of the tongue is seen in diseases like thyrotoxicosis,delirium tremens and parkinsonisum.Tremor is also seen in nervous patients.

c) In progressive bulbar palsy there will be wasting and paralysis of the tongue with fibrillation.Eventually the tongue gets shriveled and lies functionless in the floor of the mouth.This condition is associated with dribbling of saliva and loss of speech.

d) In chorea(involuntary rhythmic movements) the patient may not be able to keep the protruded tongue in rest,it will be moving involuntarily.

2) Moistness of the tongue:-

The moistness of the tongue gives some indication about the state of hydration of the body.
Water volume depletion leads to peripheral circulatory failure characterized by weakness,thirst,restlessness,anorexia,nausea,vomiting ,dry and parched tongue.

Dryness of the tongue is seen in following conditions.

a) Diarrhea
b) Later stages of severe illness
c) Advanced uraemia
d) Hypovolumic shock
e) Heat exhaustion
f) Hyponatraemia
g) Acute intestinal obstruction
h) Starvation
i) Prolonged fasting.

3) Change in colour of tongue:-

a) Central cyanosis:-

Cyanosis is the bluish discolouration of the mucus membrane due to decrease in the amount of oxygen in the blood.This is seen in heart failure,respiratory failure and in anoxia. In cyanosis tongue,lips becomes pale bluish.

b) Jaundice:-

This is the yellowish discoloration of all mucus surfaces of the body (including tongue)due to increase of bilirubin in the blood.Jaundice is seen in hepatitis,bile duct obstruction,increased destruction of RBCs and etc...

c) Advanced uremia:-

This is the increase of urea and other nitrogenous waste products in the blood due to kidney failure.Here the tongue become brown in colour.

d) Keto acidosis:-

This is the acidosis with accumulation of ketone bodies seen mainly in diabetes mellitus.Here the tongue become brown with a typical ketone smell from the mouth.

e) Riboflavin deficiency:-

Deficiency of this vitamin (vitamin B2) produces magenta color of the tongue with soreness and fissures of lips.     

f) Niacin deficiency:-

Deficiency of niacin (vitamin B3)and some other B complex vitamins results in bright scarlet or beefy red tongue.

g) Anemia:-

It is the decrease in hemoglobin percentage of the blood.In severe anemia tongue becomes pale.

4) Coating on the tongue:-

a) Bad breath:-

The main cause for bad breath is formation of a pasty coating(bio film) on the tongue which lodges thousands of anaerobic bacteria resulting in the production of offenssive gases.Those who complain about bad breath may have thick coating on the posterior part of the tongue.

b) Typhoid fever:-

In typhoid fever tongue becomes white coared like a fur.

c) Candidiasis;-

It is a fungal infection which affects the mucus surfaces of the body.On the tongue there will be sloughing white lesions.

d) In diabetes and hypoadrenalism there will be sloughing white lesions.

e) Secondary syphilis:-

Syphilis is a sexually transmitted diseased caused by trepenoma pallidum infection.In secondary stage of this disease we can see mucous patches which are painless,smooth white glystening opalescent plaques which can not be scraped off easily.

f) Leokoplakia:-

Here white keratotic patches are seen on the tongue and oral cavity.This is a precancerous condition.

g) AIDS:-

In these patients hairy leukoplakia is seen.

h) Peritonitis:-

It is the inflammation of the peritonium(inner covering of abdominal cavity which also covers the intestines and keep them in position) in this condition there is white furring of the tongue.

i) Acute illness:-

Furring is also seen in some acute diseases.

5) Papillae:-

These are small projections on the tongue associated with taste.There are different type of papillae on the healthy tongue.In some diseases there are some abnormal changes which are following.

a) Hairy tongue:-

This condition is due to elongation of filiform papillae seen in poor oral hygiene ,general debility and indigestion.

b) Geographic tongue:-

Here irregular red and white patches appear on the tongue.These lesions looks like a geographic map.The excact cause is not known.

c) Median rhomboid glossitis:-

In this condition there is smooth nodular red area in the posterior mid line of the tongue.This is a congenital condition.

d) Nutritional deficiency:-

In nutrional deficiency there is glossitis(inflammation of tongue) leading to papillary hypertrophy followed by atrophy.    

e) Benign migratory glossitis:-

It is an inflamatory condition of the tongue where multiple annular areas of desquamation of papillae appear on the tongue which shift from area to area in few days.

f) Thiamine and riboflavin deficiency:-

Deficiency of these vitamins cause hypertrophied filiform and fungiform papillae.

g) Niacin and iron deficiency:-

In this condition there is atrophy of papillae.Smooth tongue is encountered in iron deficiency.

h) Vitamin A deficiency:-

This causes furrowed tongue.

i) In nutritional megaloblastic anaemia tongue becomes smooth.

j) Folic acid deficiency:-

Here macrocytic megaloblastic anaemia with glossitis is seen.

k) Cyano coblamine deficiency:-

Here glossitis with macrocytic megaloblastic anaemia and peripheral neuropathy is encountered.  

l) Scarlet fever;-

In this streptococcal infection there is bright red papillae standing out of a thick white fur ,later the white coat disappear leaving enlarged papillae on the bright red surface and is called strawberry tongue. 

6) Ulcers on the tongue:--

a) Apthous ulcer:-

These are round painful ulcers appear in stressed individuals frequently. May be associated with food allergy.Usual sites are tongue,lips,oral mucosa e.t.c

b) Herpes simplex:-

It is an acute vesicular eruptions produced by herpes simplex virus.When these vesicles rupture it forms ulcers.

c) Ulcer in cancer:-

Cancerous ulcers are having everted edges with hard base.Bleeding is also seen.Cancer of the tongue is common in tobacco chewers.

d) Syphilitic ulcers:-

Syphilitic fissures are longitudinal in direction.In primary syphilis extra genital chancre is seen on the tongue.In secondary syphilis multiple shallow ulcers are seen on the under surface and sides of the tongue.In tertiary syphilis gumma may be seen on the midline of the dorsum of the tongue.

e) Dental ulcers:-
These ulcers are produced by sharp edges of carious teeth.

5 Importance Of Nails In Health And Disease Diagnosis

The nails are present at the end of each finger tip on the dorsal surface.

The main function of nail is protection and it also helps for a firm grip for holding articles.It consists of a strong relatively flexible keratinous nail plate originating from the nail matrix.

Under the nail plate there is a soft tissue called nail bed.Between the skin and nail plate there is a nail fold or cuticle.

Normal healthy nail is slight pink in colour and the surface is convex from side to side.Finger nails grow 1 cm in three months and toe nails take 24 months for the same.

Importance of nails in disease diagnosis:

The colour ,appearance,shape and nature of the nails give some information about the general health and hygiene of a person .

Nails are examined as a routine by all doctors to get some clues about underlying diseases.Just looking at nails we can make out the hygiene of a person.

The abnormal nail may be congenital or due to some diseases.The cause for changes in the nail extend from simple reasons to life threatening diseases.Hence the examination by a doctor is essential for diagnosis .Some abnormal findings with probable causes are discussed here for general awareness.

1) Hygiene:- We can make out an unhygienic nail very easily .Deposition of dirt under the distal end of nail plate can make a chance for ingestion of pathogens while eating.If nail cutting is not done properly it can result in worm troubles in children.

When the worms crawl in the anal orifice children will scratch which lodges the ova of worms under the nails and will be taken in while eating.Prominent nail can also complicate a skin disease by habitual scratching.Sharp nails in small kids cause small wounds when they do feet kicking or hand waving.

2) Colour of the nails:-

a) Nails become pale in anaemia.

b) Opaque white discolouration(leuconychia) is seen in chronic renal failure and nephrotic syndrome.

c) Whitening is also seen in hypoalbuminaemia as in cirrhosis and kidney disorders.
                              
d) Drugs like sulpha group,anti malarial and antibiotics ect can produce discolouration in the nails.
                       
e) Fungal infection causes black discolouration.

f) In pseudomonas infection nails become black or green.

g) Nail bed infarction occures in vasculitis especially in SLE and polyarteritis.

h) Red dots are seen in nails due to splinter haemorrhages in subacute bacterial endo carditis, rheumatoid arthritis, trauma, collagen vascular diseases.

i) Blunt injury produces haemorrhage and causes blue/black discolouration.

j) Nails become brown in kidney diseases and in decreased adrenal activity.

k) In wilsons disease blue colour in semicircle appears in the nail.

l) When the blood supply decreases nail become yellow .In jaundice and psoriasis also nail become yellowish.

m) In yellow nail syndrome all nails become yellowish with pleural effusion.

3) Shape of nails:-

a) Clubbing: Here tissues at the base of nails are thickened and the angle between the nail base and the skin is obliterated.

The nail becomes more convex and the finger tip becomes bulbous and looks like an end of a drumstick. When the condition becomes worse the nail looks like a parrot beak.

Causes of clubbing:-

Congenital Injuries

Severe chronic cyanosis

Lung diseases like empyema,bronchiactesis,carcinoma of bronchus and pulmonary tuberculosis.
Abdominal diseases like crohn's disease,polyposis of colon,ulcerative colitis,liver cirrhosis ect...

Heart diseases like fallot's tetralogy,subacute bacterial endocarditis and ect..
             
b) Koilonychia:-

Here the nails become concave like a spoon.This condition is seen in iron deficiency anaemia.In this condition the nails become thin,soft and brittle.The normal convexity will be replaced by concavity.

c) Longitudinal ridging is seen in raynaud's disease.

d) Cuticle becomes ragged in dermatomyositis.

e) Nail fold telangiectasia is a sign in dermatomyositis ,systemic sclerosis and SLE.

4) Structure and consistancy:-

a) Fungal infection of nail causes discolouration,deformity,hypertrophy and abnormal brittleness.

b) Thimble pitting of nail is characteristic of psoriasis ,acute eczema and alopecia aereata.
  
c) The inflammation of cuticle or nail fold is called paronychia.

d) Onycholysis is the seperation of nail bed seen in psoriasis,infection and after taking tetracyclines.

e) Destruction of nail is seen in lichen planus,epidermolysis bullosa.

f) Missing nail is seen in nail patella syndrome.It is a hereditary disease.

g) Nails become brittle in raynauds disease and gangrene.

h) Falling of nail is seen in fungal infection,psoriasis and thyroid diseases.

5) Growth:- Reduction in blood supply affects the growth of nails. Nail growth is also affected in severe illness. when the disease disappears the growth starts again resulting in formation of transverse ridges.

These lines are called Beau's lines and are helpful to date the onset of illness.

Some Causes Of Low Back Pain

Low back pain is a usual symptom among the modern civilized people.It affects mainly the middle aged and young adults of both sexes.People who work on the chair with out exercise and those who carry heavy loads regularly are prone to get this complaint.

We can hardly find a person who has not suffered from back pain at least once in life.The causes of  low backpain ranges from simple reasons like muscular strain to cancer of spine and hence backache should not be ignored.The pain is felt in lumbar and sacral region and may radiate to nearby sites.

The following are some causes for backache.

1) Backache due to diseases in the back.

2) Backache due to gynaecological problems.

3) Backache due to problems in other parts of the body.

1) Backache due to diseases in the back:--
                            
a) Injuries :-

     1) Compression fracture of the vertebral column.
     2) Rupture of intervertebral discs.
     3) Injuries to ligaments and muscles of back.
     4) Lumbosacral strain.
     5) Intervertebral joint injuries. 
     6) Fracture of processes of vertebra.

b) Functional backache due to imbalance:-

     1) During pregnancy.
     2) Pot belly.
     3) Diseases of the hip joint.
     4) Curvature in the spine due to congenital defect.
     5) Short leg in one side.
 
c) Backache due to inflammatory conditions:-

     1) Infection of the bone due to bacteria.
     2) Tuberculosis of the spine.
     3) Arthritis.
     4) Brucellosis.
     5) Lumbago or fibrositis.
     6) Inflamation of the muscles.
     7) Anchylosing spondylitis.

d) Backache due to degenerative diseases in the back.

     1) Osteoarthritis.
     2) Osteoporosis in old people.
     3) Degenaration of the intervertebral disc.

e) Tumour in the spine:--

     1) Primory tumour of the bones in the spine.
     2) Metastatic tumours from other sites like prostate,lungs,kidneys,intestine ect.

2) Backache due to gynaecological problems:-

     a) After childbirth.
     b) After gynaecological operations.
     c) Prolapse of the uterus.
     d) Pelvic inflammatory diseases.
     e) Cancerous lesions of the pelvic organs.
     f) Endometriosis.

3) Backache due to problems in other parts of the body.

     a) Renal stones.
     b) Ureteric stone.
     c) Cancer of prostate.
     d) Pancreatitis.
     e) Biliary stones.
     f) Peptic ulcer.
     g) Inflammations of pelvic organs.
     h) Occlusion of aorta and illiac arteries.

Investigation of a case of backache:-

1) Complete blood count.

2) Routine urine examination.

3) Ultrasonography of the abdomen and pelvis.

4) X-ray of the lumbar and sacral region.

5) MRI of the spine.

5) CT scan of abdomen and pelvic region.

6) Examination of rectum,prostate,genito urinary organs.


Treatment of back ache:-

1) Removing the cause for backache.

2) Symptomatic treatment.

2) Back exercises.

3) Traction.

3) Yoga.

5) Surgery.

7) Homoeopathy.

What Is Rash, The Different Kinds And Cures

"Rash" is a kind of red bump that forms on your body and could be caused due to a variety of reasons. This word is freely used in normal language to denote a number of skin conditions. Most commonly occurring skin conditions or skin rash types are:

    * Non infected scaly patches on the skin.

    * Scaly patches on skin caused by fungal or bacterial infection.

    * Red, itchy patches or bumps all over the skin.

Skin rashes are rarely classified as dangerous, but still warrant medical attention. Rashes should not be self-diagnosed. Proper evaluation of the skin rash type requires a doctor visit. The following list of skin rash types may help you to categorize the condition.

Non infected scaly patches on the skin:

Scaly and itchy skin rash type usually represents a condition known as eczema.

Atopic dermatitis: The most common form of eczema is known as Atopic dermatitis. This skin rash type is normally hereditary which often starts in childhood with symptoms like scaly patches on the arms, legs, scalp and torso. 

During teenage the condition of atopic dermatitis may spread to inner elbows and knees. Adults are affected by atopic dermatitis on the genitals, around the eyelids, on the hand and all over the body as well.

"Dermatitis" means skin inflammation. "Atopic" refers to hereditary diseases. These diseases may include hay fever, asthma and atopic dermatitis. In a condition of atopic dermatitis, the skin turns extremely itchy and inflamed which may cause redness, swelling and cracking. 

Atopic dermatitis affects off and on for no apparent reason. It is at its worst in winter months, when the air becomes cold and dry.

Contact dermatitis: Contact dermatitis is a skin rash type caused due to contact with a specific material which may cause allergy to the skin. For example poison ivy and jewelry containing nickel causes reactions. Contact dermatitis affects only the touched parts.

The other kinds of skin rash types are scaly rashes. The ones worth mentioning are psoriasis, also a hereditary condition affecting knees, elbows and pityriasis rosea, which forms scaly rashes on the chest and back and generally disappears in a month. Xerosis or very dry skin, may appear as rash during the cold, dry months of the year.

Scaly patches on skin caused by fungal or bacterial infection:

Fungal infections: Fungal infections are common but don't appear as often as rashes in the eczema category. Fungal infections are not due to hygiene, clean people are also prone to them. The fungal infection skin rash type is not caught from animals, nor is it transmitted in gyms, showers or pools. They are not contagious.

Bacterial infections: The most common skin rash type caused by bacterial infection is impetigo. Impetigo is caused by strep germs and is more common in children. This again is not due to poor hygiene.

Red, itchy patches or bumps all over the skin:

This form of skin rash type is caused by virus or allergy.

Viral rash: Viral infections of the skin like herpes mostly occurs on one part of the body, viral rashes also occur all over the body and are symmetrical. These viral rashes usually last about a week and vanish on their own.

Allergic drug rash: Rashes caused due to drug allergy start in about two weeks of a new medication. It is very unlikely that a medicine which has been prescribed for a few months or years to cause a reaction. There is no specific test to prove whether a rash is allergic as a result of which doctors recommend stopping a suspected drug to see the results.

Other rashes

Hives or Urticaria are red welts that are itchy. They appear and disappear on different parts of the body. Because of the vagueness of the term, most people use "rash" to describe the conditions of pimples or rosacea on the facial skin. They certainly do not fall into any skin rash types.

A Little More You Should Know About Body Temperature

As you've learned, your body temperature is really an internal clock that keeps us awake and sleeping at certain times.

It's also extremely important to understand that the rise and drop of body temperature is a hint for our body to produce the feelings of being awake or being tired.

Whenever your body temperature begins to fall, you will feel tired, lethargic, and drowsier. Whenever your body temperature rises, you will feel more energetic, alert, and be able to focus better.

Don't mistake the fall of body temperature at certain times during the day as the need to sleep. Your body temperature may rise and drop several times in the day as a response to the activities you're doing at the time.

Whenever you put big physical demands on your body your body temperature will rise above the norm. As a response to any intensive physical activity, the body temperature drops for a while as soon as you stop the activity.

For example, if you work an 8 hour shift at a job that requires intense activity, one might feel totally drained and ready to fall asleep when you come home at around 4 PM. What you'll actually find is that this feeling of tiredness is not a sincere desire to sleep, but rather a response from your body due to the drop of body temperature.

If you resist sleeping at this moment and provide a “wind-down” period for your body after this period, body temperature will return to a normal and you will feel alert again.

In the Powerful Sleep plan I would suggest that you nap for 10-45 minutes during your day to physically recharge yourself, it's ideal to take this nap when you experience this body temperature drop as it will help you sleep. Always limit your naps to 45 minutes to avoid entering deep sleep.

After you wake up from your power nap it's normal to feel lethargic or drowsy, this is because your melatonin levels are higher. Get as much high intensity light as possible the moment you wake up, and make sure to MOVE your body to get your body temperature up and running again.

If you currently live a very sedentary lifestyle, your body temperature will drop very often when you're sitting around on your butt or watching TV, so if you feel tired during the day understand it’s not because you need more sleep. It's because you need LESS SLEEP and MORE MOVEMENT!

Body Temperature Update..!

We already know that your body temperature works and ticks like an internal clock controlling our sleeping cycles. Body temperature also controls the metabolism, circulation and other involuntary activities our body undertakes.

Variation in body temperature also indicates and induces the feeling of being awake or being tired.

Reduction in body temperature induces the feeling of lethargy, tiredness and drowsiness. Conversely, a rise in body temperature induces the feeling of alertness, feeling of being energetic resulting in better concentration levels.

The rise and fall of body temperature during the day should not be misinterpreted as the need to rest or sleep. This happens many a times during the day depending upon the body’s activity level at a given time.

When a human body is pushed for heavy physical activity, the body temperature automatically rises and drops slowly once the activity is stopped. This reduction of body temperature induces a feeling of tiredness or drowsiness.

When your body does intensive physical work during the day, you feel tired when you come back home and just want to sleep. This does not happen due to desire of sleep, but due to drop in body temperature, and the reaction of your body due to the drop in temperature.

If you let this phase pass and wait till your body temperature returns to normal, you will start feeling awake and alert again.

In order to recharge your physical energies, I would suggest, as a part of my Powerful Sleep Plan, to take a nap of 10 – 45 minutes during the day.

 This nap should be taken when you feel sleepy, that is when your body temperature has dropped as it will help in falling asleep. The nap should not be more than 45 minutes and should not enter deep sleep. Deep sleep will only induce further fall in body temperature.

When you wake from your Power Nap, you may feel drowsy and lethargic due to high melatonin levels. It is important to get your body back to normal temperature with the help of light physical movement and exposure to light.

It is understandable if you feel tired even when you lead a sedentary lifestyle. This does not mean you need more sleep, but means that you need more movement and less sleep. This happens due to frequent dropping of body temperature.

Going On Vacation

Worked hard for a year? Now you need a vacation to relief all that stress and to try and come back with memories worth sharing with friends.

Getting your family along, if you have one, implies the fact that you must consult them when decind upon a location. Surprises are always welcomed,but if you have children and you decide to spent your vacation in a city that has nothing fun to offer them, them the surprise turns into a nightmare. 

Going away from friends, even if for a week, seems to children something that requires an effort, so try and make then want that vacation by offering them exciting new things to do, things that and combine education and pleasure.

Once you have chosen your location, keep in mind that the weather there might be different from the one in your own country. 

In the mountains it always tends to be a little cold even in the summer and you should bring along clothes that go with that kind of weather. if, on the contrary you are going to tropical and hot locations, do not forget an umbrella. 

In these places, although it is summer for almost the entire year, it usually rains a lot and you don’t want a heavy rain to get you sick.

There are wonderful places to visit all around the world. If budget allows it, you can make a trip around the world to visit the seven world’s wonders, it is always worth it. 

The Pyramids for instance are mysterious buildings, dated since the ancient Egyptians, enclosing a technology and architecture that can be hardly matched even today. 

Go and walk through these world wonders to try and elucidate the mystery, to see for yourself the simplicity of the people and the splendor of the country.

Vacation can be spent at home also. We can just relax and catch up on lost sleep if we feel too exhausted to travel. Meeting friends, barbecues, sitting by the pool and playing with children will make us forget the hard year that passed.

7 Very Important Herbs And Their Healing Uses

Herbs are the culinary and medicinal plants. These are the low-growing aromatic plants which are used fresh or dried for seasoning, for their medicinal properties, or in perfumes.

 There are a wide variety of herbs such as super kelp, garlic, parsley, green tea extract, horse chestnut, milk thistle and oregano oil.

Herbs are very useful in strengthening the body and in treating the diseases. However they contain active substances that can trigger side effects and interact with other herbs, supplements, or medications. So, they should be taken on the advice of an herbal practitioner.

Super Kelp

Super kelp (also known as “Sea kelp” and “Sea wrack”) is a sea herb that is one of the best sources of natural iodine and trace elements. It is also used as the principle agent in cures for obesity. In addition, it cleans out the kidneys and stimulates the thyroid and pituitary gland to produce growth hormones.

Garlic

Garlic is a natural anti-biotic and is used to disinfect wounds, treat ear infections, cholera and typhus. This herb is anti-fungal and anti-oxidant agent and can help lower cholesterol. 

It may also be beneficial for risk factors for heart disease, including high blood pressure, high cholesterol, diabetes and cancer. The excess of garlic can cause upset stomach/flatulence, occupational asthma, postoperative bleeding, bloating, bad breath, body odor, and skin irritation. People with bleeding disorders should not use garlic.

Parsley

Parsley (Petroselinum) is one of the best known, diuretic and most nutritious herbs which contain large quantities of vitamins A, B, C and minerals calcium, iron, phosphorous, potassium and magnesium.

 It’s very useful for kidney and urinary problems and water retention. Its usefulness can be judged by the saying: “if parsley is thrown into fishponds it will heal the sick fishes therein”.

Green Tea Extract

Green tea extracts are one of the nature’s most powerful anti-oxidants.  It helps prevent both heart disease and cancer by helping prevent vascular blood clotting and reducing cholesterol. 

It possesses antimicrobial properties that support immune-system health and protects against digestive and respiratory infections. The excess of green tea extracts may cause irritability, insomnia, heart palpitation, dizziness, nausea, vomiting, diarrhea, headaches, and loss of appetite.

  

Horse chestnut

Horse chestnut supports the vessels of our circulatory system and helps strengthen capillary cells and reduce fluid breakage. It is believed to be an excellent antioxidant to prevent wrinkles. It also helps in the treatments of phlebitis and hemorrhoids.

Milk Thistle

Milk thistle has some active substances that helps maintain healthy liver function by protecting the liver from damage caused by viruses, toxins and alcohol. It is a herbal remedy for anthrax, asthma, bladder stones, cancer, catarrh, chest ailments, dropsy, fever, bleeding from the lungs or bronchia, hepatitis, rabies, jaundice, vaginal discharge, malaria, melancholy, piles, plague, pleurisy, spasms, and spleen and uterus problems.

 Taking excess of milk thistle may cause stomach pain, nausea, vomiting, diarrhea, headache, rash or other skin reactions, joint pain, impotence, and anaphylaxis. It should not be taken in pregnancy and while nursing. 

Oregano Oil

This herb has healing, antioxidant and anti-microbial properties. It is used to treat a mildly upset stomach, bronchitis, nervous tension, insect bites, rheumatism, earache, toothaches and even athlete's foot. 

 It is also useful in relieve bloating, gas, urinary tract problems, rheumatoid arthritis, swollen glands, and lack of perspiration. In addition, it is as powerful as ‘morphine’ as a pain killer.

Vitamins And Its Importance

Vitamins (combination of two words: Vital Amines) are the complex organic substance essential in small quantities to the metabolism (nutrition) in most animals. These are found in minute quantities in food, in some cases are produced by the body, and are also produced synthetically. 

The human body needs them to work properly, so that we can grow and develop just like we should. Their deficiency results in many serious disorders.

Vitamins are divided into two major groups: the ‘fat-soluble vitamins’ designated as vitamin A, vitamin D, vitamin E, and vitamin K, and the ‘water-soluble vitamins’ which include vitamin C and the group of molecules referred to as the vitamin B complex.  Each of them has its own special role in the development of human body. 

Vitamin A
 

Vitamin A, a fat-soluble vitamin, plays a really big part in eyesight and helps us to see in dim light and also at night. Vitamin A is also involved in the formation and maintenance of healthy skin, hair, and mucous membranes. 

In addition, it is necessary for proper bone growth, tooth development, reproduction and for the development of epithelial cells (that line any opening to the body e.g.; nose, throat, lungs, mouth, stomach, intestines and urinary tract). 

Vitamin A can be found in eggs, milk, carrots, spinach, sweet potatoes, fish oil, liver (pork, lamb, chicken, turkey or beef), butter, broccoli, apricots, nectarines, cantaloupe, and orange or yellow vegetables or fruits.

The deficiency of vitamin A can cause two major disorders like: night blindness and drying of skin.

Vitamin B

Vitamin B itself is a complex of different vitamins like: B1, B2, B6, B12, niacin, folic acid, biotin and pantothenic acid. These B vitamins are very important in metabolic activity and in facilitating the red blood cell (which carry oxygen throughout your body). They also help your body make protein and energy.

The sources of vitamin B are leafy green vegetables seafood, beans, peas, citrus fruits, whole grains (such as wheat and oats), poultry, meats, eggs and dairy products (like milk and yogurt). Some bacteria in our large intestine also prepare some type of B-vitamins.

The deficiency of vitamin B can cause the disease “Beri Beri”, cracked lips, weak muscles, malformation of red blood cells, affects normal growth and disturbs the nervous system. 

Vitamin C

Vitamin C or ascorbic acid is a water-soluble, antioxidant vitamin that is vital to the production of collagen, a protein that gives structure to bones, cartilage, muscle, and blood vessels. It is important for keeping body tissues, such as gums and muscles in good shape and it helps in quick healing of wounds. In addition, it helps protecting the fat-soluble vitamins A and E as well as fatty acids from oxidation.

The vitamin C can be found in citrus fruits (like lemon & orange), cantaloupe, strawberries, tomatoes, broccoli, cabbage and in other fresh fruits and vegetables. 

The deficiency of vitamin C affects the healthy skin; poor wound healing and can lead to a disease called “Scurvy” which causes bleeding in gums, easy bruising, bumps of coiled hair on the arms and legs, pain in the joints, muscle wasting, and many other problems.

Vitamin D

Vitamin D is a fat-soluble vitamin that regulates the formation of bone and the absorption of calcium and phosphorus from the intestine. It helps to control the movement of calcium between bone and blood, and vice versa. 

It is this vitamin you need for strong bones and teeth. In addition it helps your body absorb the amount of calcium it needs.

Vitamin D can be found in fish liver oil, egg yolks, milk and other dairy products fortified with vitamin D. It is also produced in our body in the presence of ultra violet light and sunlight.

The deficiency of vitamin D can cause weak bones and bowed legs (in children). And its excess can cause loss of appetite, weight loss, nausea, headache, depression and deposits of calcium in the kidneys.

Vitamin E

Vitamin E, a fat-soluble vitamin, is essential for the inhibition of oxidation in body tissues, formation of red blood cells, and also prevents breakdown of body tissues. It maintains the body tissues and protects the lungs from becoming damaged by polluted air. 

This vitamin can be found in whole grains (such as wheat and oat), wheat germ, leafy green vegetables, sardines, egg yolks, nuts, bread, cereals and seeds.

The deficiency of this vitamin can cause many diseases like cancer, diabetes, heart disease, and Alzheimer's disease.

The Importance Of Rest And Sleep

All the parts of the human body work together, although each  one has its especial part to do. The stomach must have a  time to rest between meals.

 The other parts of the body require rest, too. This they usually get while we are asleep. We must not be neglectful and fail to give them enough rest, or they will soon get worn out and give us trouble. 

Sometimes, when people are not well or are all tired out, they find they cannot sleep well at night. There are a number of little things that can be done to induce sleep. A warm bath before retiring, followed by a gentle massage, especially along the spine, often will, by relaxing the nerves and muscles, produce very good results.

 A hot foot bath, which draws the blood away from the brain, frequently will be found beneficial. A glass of hot milk or cocoa, taken just before retiring, often will have the same effect.

 If the sleeplessness is a result of indigestion, a plain diet will relieve. Sleeping upon a hard bed without any pillow sometimes produces the desired effect. Always have plenty of fresh air in the room.

Keep the mind free from the cares of the day. If they will intrude, crowd them out by repeating something else some soothing sentence or bit of poetry.

One good plan is to close the left nostril by pressing on it with the finger, then take four deep breaths through the right nostril. Then close the right nostril and take four deep breaths through the left one.

Repeat this about four times. Then breathe slowly through both nostrils, but count your breaths. You seldom will count very many. Never take any sleeping powders or tablets except upon the advice of a physician, for they usually contain drugs that will injure the heart.

You will find that you will meet a number of men who are nervous, which means they have not control of their nerves, but let them run away with them. Sometimes this is shown in palpitation of the heart, headache, backache, and many other disorders.

There may be a tendency to cry at trivial things, or a feeling of having "the blues." The cause usually can be found in uncongenial surroundings or occupation, loss of friends, or real or fancied troubles. Whatever the cause, it should be removed, if possible, and measures taken to restore the worn out nerves that are crying for rest or food.

Tonics help, so does nourishing food, such as eggs and milk; also a change of scene and occupation, if possible. A man who is nervous frequently does not realize what is the cause of his condition, and considers only the symptoms.

 So when he has a headache, resorts to medicine.  In taking these she only is deadening the pain and not removing  the cause, so the pain is liable to return.

How To Prevent High Blood Pressure

No doubt, there are number of treatments and medicines available for the treatment of high blood pressure.

 But as it is said, “Precaution is better than cure”.  So, we must consider this saying and follow the recommended rules in order to prevent the high blood pressure.

Blood pressure is directly proportional to the body weight; it means that if your weight increases the blood pressure also rises. Overweight people have an increased risk of high blood pressure, heart disease, and other illnesses.

 Losing weight reduces the risk Even if you don't have high or low blood pressure problems due to being overweight, a healthy weight can help you feel active and lower your risk of blood pressure and other diseases.

It's not just how much you weigh that's important: It also matters where your body stores extra fat. Just like the other things your body shape is also inherited from your parents. 

Some people are “Apple-shaped”; these have extra fat at the waist while others are “pear shaped” having more fat at their hips and thighs. The former have higher health risks than the later.

Anyways, wherever that extra weight is you can still prevent it and control your blood pressure. Even if you are already captured by the high blood pressure; no problem just start loosing wait and it will help you lower your pressure.

To loose weight, you should use up more calories than you eat. You need to use up the day's calories and some of the calories stored in your body fat. Eating 300 to 500 calories less per day, may lead to losing between one and two pounds per week. 

This is a realistic weight loss. It may seem slow, but would add up to a weight loss of more than three stone in a year. Increase your physical activity if you really want to loose your weight. Being active controls your weight 10 times by eating less. 

Besides losing weight, there are other reasons to be more active: Being physically active can help lower high blood pressure and your total cholesterol level while raising HDL-cholesterol, and reduces your risk for heart disease.

 Physically active people have a lower risk of getting high blood pressure (20% to 50% lower) than inactive people.

You are not being asked to join a gym but at least try to fit various physical activities into your daily routine in small but important ways. If light physical activities done on regular basis can reduce the risk of blood pressure and heart disease.

Do at least 30 minutes of exercise like swimming or running. If you don't have 30 minutes for exercising, try to find two 15-minute periods or even three 10-minute periods. 

Try to do some type of aerobic activity in the course of a week or try brisk walking, most days of the week. These exercises can condition your heart and lungs and can prevent you from diseases.

Most people don't need to see a doctor before they start exercising, since a gradual, sensible exercise program has few health risks. 

But in case of any health problem like, heart disease, blood pressure problem or any other you should first consult your physician. 

Your doctor or other health worker can help you set sensible goals based on a proper weight for your height, build and age and help you prevent high blood pressure. Men and very active women may need up to 2,500 calories daily. 

Other women and inactive men need only about 2,000 calories daily. A safe plan is to eat 300 to 500 fewer calories a day to lose 1 to 2 pounds a week.