Showing posts with label Health Tips. Show all posts
Showing posts with label Health Tips. Show all posts

How Long Working Hours can get you severe Diseases

We often work hard during our working hours to make a good living and make our living standard better. But does our working hours affect our health ? The answer is "Yes". Our working condition and working hours affect our health a lot, and if you are working continuously for longer hours then you are unintentionally putting yourself at risk of several health conditions. In this article we will tell you about potential health hazards of long working hours.

A 35 year old physical therapist worked for 60 to 75 hours per week in a hospital. She started to notice the effect of these long working hours on her body as her periods disappeared, she cracked a tooth while she was grinding her teeth, felt extreme fatigue and abdominal pain. It even lead to over-consumption of alcohol and over-eating. But all that ended five years ago as she came to know that all these negative effects on health were due to long working hours. Now she is fine after reducing her working hours to 40 hours per week and it also helped her in building a loving relationship.

She was lucky, but everybody don't understand the symptoms and get some lifelong lifestyle disorders. Her story tells us that working too long is sometimes an addiction and it harms the body just like any other addiction.

Long working Hours are not a proof of your dedication for work !
Most of the people thing that working long proves their dedication for work. But the truth is just opposite. Long working hours affects your health which reduces your work efficiency and you end up performing worst than an average guy.

Which Diseases can affect you due to long working hours ?

  • Stroke : 33% more chances of stroke if yo spend more than 55 hours per week at work.
  • Heart disease : 13% more chances of heart diseases. 
  • Mental health problems : Anxiety, depression, ADHD and OCD are some diseases that you can get due to long working hours.
  • Diabetes : Women are 63% more risk than men if they devote more that 45 hour per week for work.
  • Abnormal heart rhythms : 40% more chances of getting this disease if you work more than 55 hours per week.

Being Workaholic

It is a condition when long working hours make you an addict and you can't stay away from work. Even when your are at your home with your spouse and kids, you still think about work. Adrenaline releases in your blood when you work, and withdrawal symptoms appear when you don't. This condition is very critical as it urges your brain to keep engaged with work and leave aside every other important things in your life.

Symptoms of being workaholic

  • Enjoying work more than home, family and friends.
  • Working for long hours and planning to devote even more time.
  • Feeling bored at home and constantly thinking about work.
  • Others start telling you that you are ignoring them and not listening to them
  • You don't enjoy vacations and feel urge to return to work.

Some facts about health effects of Long Working Hours

  • Constantly thinking about your work even when you are not working, affects your health more adversely.
  • Long working hours kill people. In Japan they call it "karoshi" which means death from overwork.
  • Sometimes relationship problems lead people to spend more time in office, which can lead to workaholic behavior, which ruins the relationships even more.
  • One in two workaholic's marriage end up as a divorce.
  • 10 Million Americans work for 60 hours or more per week.
  • Workaholics prefer cigarette or coffee instead of a break.

Note : All workaholics can't be considered at the same risk. If you are working longer with interest or hobby then it might not hurt you. But in most of the cases people don't like their own job.

Does Health Insurance Improve your Health and Lifespan

All of us know that Health Insurance can save us financially, when we need it the most. But does health insurance also affect our health ? After-all the main motive of health insurance should be insuring the health of a person, not the money. When tried to know if there is any effect of health insurance of overall well being of the insured person or family, some interesting facts were revealed. We were not the only one trying to connect health insurance with health of the insured, but a number of researchers were conducting studies to know the impact.

As we came across a number of studies, one thing was sure that health insurance affects the health and lifespan of insured person in a positive way. We don't know the magnitude of effect, but life expectancy is increased and improved health is the basic reason behind that. Those studies also take into account other factors that affect health and lifespan, such as obesity, smoking, alcohol abuse,  gun violence, environmental hazards and occupational safety, but still the positive impact of health insurance was clearly visible.

Studies supporting the fact:

  • A study done by Harvard School of Public Health found a significant decrease in all-cause mortality and increases life expectancy.
  • Institute of Medicine conducted a study in 2002 and estimated that death rate (mortality) of uninsured is 25% more that insured people of similar group. According to that estimate 18000 excess deaths occurred per year during those years as 40 million Americans lacked health insurance at that time.
  • Medicaid expanded its insurance coverage for pregnant women during 1980s and 90s. It resulted in decreased infant and child mortality.

How does Health Insurance make people healthy ?

  • It gives people an emotional support and they know that they won't be under debt if something goes wrong with their health. This emotional support saves them from any psychological disorders.
  • Routine medical checkup and screenings that come with Health Insurance make people aware about their increasing weight and blood pressure which may result in diseases like obesity, diabetes and hypertension. People take their health seriously and timely react to keep themselves healthy.
  • Routine medical checkup and screenings also help is diagnosing some diseases at early stages, where they can be treated easily and chances of early death are greatly reduced.
  • Uninsured people comparatively don't get their disease timely diagnosed, which results in more expenditure and financial dis-balance of whole family and chances of psychological disorders of other family members. During such times other family members also don't take good care of their health. All these factors affect the health of whole family, which starts from a single person.

 While studying the effect of health insurance on health of a person, we found that most studies don't take into account the health of others who are closely related to an insured person. Its obvious that health insurance affects health of an insured person in positive way, but it also positively affects the health of other family members. If your mother or father are in good health, then you can take better care of your own health as well. And if something goes wrong with their health, then your workout schedule and diet pattern gets disturbed and thus affects the whole family's health.

When we ask about health of an insured person then most expected answer is "good" while it is not so in case of an uninsured person. Several factors work behind as mentioned earlier. Getting Health Insurance also means that you are aware about your health and take steps to keep it in good state.

So investing in health insurance policy not only saves tax and financial stability but also saves your health, increases your lifespan and also improves health of your whole family.


Ketogenic Diet - A Better Diet for Better Health

Ketogenic Diet, also known as Keto Diet, is a low carb diet. Its main objective is to reduce weight which helps in several medical conditions such as diabetes and blood pressure. The benefit of Ketogenic Diet is that a person can easily reduce weight without going through starvation and living a normal life, while the other ways of reducing weight include tough workouts to burn excess calories on daily basis.

Science behind Ketogenic Diet

In a normal diet when we eat carbohydrate, it is transformed into Glucose by our body to act as instant energy. This Glucose is put into blood to reach every cell in body. High glucose level in blood triggers release of insulin hormone, which let cells absorb glucose molecules and then converts extra glucose into fat and deposit it in different parts of body as an extra source of energy which can be used in emergency.
In a Ketogenic Diet we starve our body for carbohydrates only, so that our body can utilize the fat stores and help in reducing weight.

Why do we call it Ketogenic Diet ?
Ketosis is a natural process, during which our body releases Ketones to extract energy from fat stores. Ketosis is initiated only when our body is not getting enough diet. Ketogenic Diet is named so only because it fools our body to initiate Ketosis. We do it by restricting the carbohydrate intake, and making our body rely on fat stores.

How to plan Ketogenic Diet ?
A Keto diet should have 70% fats, 25% protein, and 5% carbohydrate. Diet chart should be planned accordingly. Monitoring your net carb and total carb intake is most necessary. Usually most of the carbohydrates contain some fiber. If we subtract the fiber content from total carbohydrate, then we get the net carbohydrate. 20 to 30g of net carbohydrate is recommended in a Ketogenic Diet.
Do not eat grains, sugar, fruits and tubers.
You may eat above ground vegetables, leafy greens, meats and high fat dairy products. Avocado and berries can also be used.
Snacks are usually not recommended is a ketogenic diet, but if you can't resist then you can rely on nuts, seeds, cheeses, or peanut butter.

Benefits of Ketogenic Diet

You must have understood by now that Ketogenic Diet reduces weight and saves you from obesity, which is itself a disease and connected to various others. Here we have listed a few other benefits of Ketogenic Diet.

  • It reduces blood insulin level, which makes your body utilize fat stores and thus reduces weight.
  • Blood Sugar level is controlled due to lesser amount of carbohydrate in diet. A ketogenic diet can benefit more than a low-calorie diet, if you are a patient of Diabetes. Weight loss due to this diet also helps in long term treatment of diabetes.
  • Some researches have shown that high amount of fat hormones in body creates insulin resistance, which results in diabetes. Lowered amount of body fat due to Ketogenic diet can get you relief from Insulin Resistance as well.
  • Ketogenic Diet burns the fat stores in body, which reduces the blood cholesterol and blood pressure is also controlled.
  • Ketones are good fuel source for brain and increases mental performance and result in better focus and concentration.
  • Epilepsy, a condition of disturbed nerve cell activity in brain, can be controlled through keto diet.  
  • Fats are better fuel for our body and keeps you running for longer duration and makes your stomach feel full. Thus Ketogenic diet is more satisfying and don't let you urge for snacks in between.
  • Lesions and skin inflammation are reduced by Keto diet.

Side effects of Ketogenic Diet

  • During the first week of Keto Diet our body adjusts to the new type of diet and takes time in generating engymes for the digestive process. During this time our body consumes the blood glucose and existing glycogen stores, which makes us feel less energetic. Some people report headaches, mental fogginess, dizziness, and aggravation during this period. 
  • Ketogenic diet is diuretic which makes you urinate more often. It can cause water and electrolyte loss. Drinking plenty of water and maintaining sodium intake can help during this condition.
  • Some people find it harder to transition into Ketogenic Diet and above symptoms appear more worse. Such people should reduce their carbohydrate intake gradually, instead of jumping suddenly into complete ketogenic diet.
  • Ketoacidosis, a rare medical condition with very high level of ketones, can occur and some people may need medical intervention. However reaching this level of ketosis is very unlikely.
  • Loss of magnesium cause cramps in the morning or at night.
  • Frequent urination causes loss of water, which can also result in constipation. So drink plenty of water and add fiber in your diet.
  • Physical performance will be reduced in the beginning of Ketogenic Diet. So reduce your workout during this time. You may go back to normal workout after few weeks, when you feel sufficient energy level.
  • Hair loss during first few months is usually temporary, unless initiated by some other medical condition.

Lifestyle Factors that weakens our Immune System

Usually we think that we can live a disease free life if we keep ourselves away from sick people, especially those who are sneezing or coughing. But this is just a holistic approach to stay healthy. A healthy immune system is necessary for everybody to save ourselves from diseases and infections. Immune system is the power of our body to resist against infections and diseases. A person with better immune system is always at lower risk of catching infection.
Most common belief is that being fully vaccinated, washing your hands, getting enough sleep and eating a healthy diet makes your immune system better than others. But it is just a misconception.
Immune system develops with age, but some lifestyle factors weakens our immune system and we don't even notice them. Here we will discuss those factors and help you in modifying your lifestyle in a better way to improve your immunity.

Lifestyle Factors that weakens our Immune System

Sugar : High level of blood sugar decrease the ability of White Blood Cells to defend against bacteria. Bad bacteria, yeast and fungi survive on sugar. 70% of our immune system resides in our Gut. If too much sugar is present there then it weakens that immune system. Avoiding processed food and refined sugar are necessary to keep your immune system fit.
Do you know that WHO recommends not more than 6 teaspoons of sugar per day, while average intake of sugar in US is 22 teaspoons per day.
Stress : Prolonged Stress episodes can reduce efficiency of immune system. Stress makes our brain produce cortisol, which is a hormone that impairs the function of T cells. T cells are important part of immune system. Yoga or Meditation are best to fight against regular stress.
Do u know that just talking to family and friends reduces stress to a great extent, which indirectly boosts our immunity.Even hugging someone reduces the stress.

Grief and Loneliness : You must have heard that loneliness kills, which is now accepted by medical science. Anxiety caused by loneliness suppresses our immune system and make us sick more often. Grief, such a loosing a loved one, weakens our immune system and makes us prone to infections like flu.

Usage of Antibiotics: Usually we think that we are treating ourselves by using antibiotic medicines. But the truth is that antibiotic medicines also kill the those good bacteria who are undisclosed friends of our immune system. Killing those good bacteria reduces efficiency of our immune system.
Learn more about Antibiotics and Bacteria

Vitamin C and D : These vitamins are responsible for improving immune system. Those who stay away from sunlight (from where you get Vitamin D) and don't eat fruits and vegetable (source of Vitamin C) should change their lifestyle to get these vitamins. A few minutes of sunlight and some citrus fruits can put these nutrients back in your body to empower your immunity.

Inactivity: Too much sitting and escaping from simple workout also makes your immune system sit idle. It increases chances of infection, inflammation and premature death.
Too much exercise : Yes you heard it right even too much exercise can harm your immune system. "Overtraining Syndrome" is correct word to describe it. Mostly professional athletes suffer from this condition which is harmful for immune system. When you workout too hard reaching above the limits of body to recover from the physical stress, then you do a self harm.

Too much cleanliness : It may sound a bit odd but the truth is that too much cleanliness makes your immune system weak. Researchers have found that those kids who live in completely germ free environment are more susceptible to allergies. It is because their immune system does not get opportunity to develop immunity against those microbes which are easily available everywhere else. So let your kids play outdoor and let them make houses of sand and soil.

Alcohol, smoking, sleeping less and eating too much salt are some other well known factors which weaken your immune system. So keep the above points in mind and don't let your lifestyle weaken your immune system.

Can our Brain turn Genes ON and OFF as per need

Our Genes make us and decide a number of physical traits of our body. But genes do much more than just deciding our height and color of eye. Some genes makes us resist from some diseases while some make us prone to them. All of our body cells contain same set of genes, but still brain cell looks different from muscle cells. It is due to the fact that some genes are turned ON in one type of cell while different set of genes are turned ON in other.

When a gene is turned ON, it produces certain proteins which are used by body for some specific task. This process of generation of proteins is called Gene Expression.

Recently some researchers focused their research on a capability of our body to turn genes ON and OFF depending on the need of body. The process of turning genes ON and OFF is called Gene Regulation. Some diseases can be controlled if we can turn genes ON and OFF through some medicines. It is a topic of in-depth research to find how only genes in cells of a specific organ can be turned ON and OFF treat a disease. It is utilizing capability of our own body to treat a disease.

How Genes Work

Our DNA is a group of 23 pairs of chromosomes, which are home of the genes. According to an initial estimate our genes can create more than one million different proteins. RNA copies the protein code from DNA and employs the cell to create a protein. Some non-coding RNA, which are not used in protein synthesis are employed to tell these proteins where to go and what to do. This process not only creates our body but also helps in maintaining it. This process in in the root of all complex process of our body. We can't even "think", if this process don't happen in our body.

Brain and Genes

We the humans have got around 20,000 genes in our body. One-third of these genes are always active in our brain, which makes us what we are. They make us how we move, think, feel and react. Proteins developed by genes in brain cells make them able to communicate with each other. Genes active in our brain are responsible for our whole personality.

Even two identical twins will have different personality, in spite of the fact that they have got identical DNA and Genes. It is because our gene expression differs. This difference in  gene expression is due to our different experiences of life. No two people can have similar experiences, even if they grow up in similar atmosphere. The air we breathe, the TV show you watch, the people you speak to, the game you play, the subject you study, the diet you eat, the diseases you suffered from, the physical activities you do, changes your gene expression. No matter how similar we look, our brain is different from inside, as our gene expression in different. Our experience in real life can turn some genes OFF and turn some other genes ON. That's why some childhood experiences can impact the behavior of a person for lifetime. Even the experiences that we face in mother's womb can affect our genes, as most of our brain develops during those nine months.

Can our brain turn genes ON and OFF as per need ?
You may say that our brain turns genes ON and OFF as per need, but the truth is that our brain is itself made by these genes. Genes can regulate how our brain work. However normal metabolic activities are controlled by our brain, and some visible changes in our body are always controlled by brain. Our brain might be responsible for Gene Regulation in other parts of body.

Some experts believe that diseases like Diabetes and Blood Pressure can occur due to both genetic and environmental risk. If you have understood genes in depth then you would agree with the fact that our environment can change gene expression and regulate it. Here the term environment means both our diet and lifestyle.
If a born genius does not get an environment to nurture his/her talent, then the genes responsible for making him/her genius will get suppressed and not express their full potential. So a good environment is must for human development.

Conclusion : What i have understood as per my grasping power about genes is that our environment controls it, not just our brain. So a better environment can lead to better health as the bad environment changes our gene expression and make us suffer from different diseases.

Does Blood Donation reduce strength to some level ?

You must have seen banners to donate blood. Some of you must have done it either for some friend, family member or in a blood donation camp. One thought that comes in mind is that if blood donation will reduce your strength temporarily. Usually you get some sort of refreshment after donating blood, which makes this believe stronger that some sort of strength must have been sucked out of your veins and now they are compensating for that by giving refreshment. Here we will try to provide answers to such thoughts, if they are really true or just just a misconception.

Before you read this article further, we want to tell you one thing that feeling low for some time after donating blood is better than someone loosing his life due to shortage of blood in a blood bank. It also saves thousands of those people who sell their blood for money, and become a part of blood scams in some low income countries. Donating blood not only saves someone's life but also improves quality of life by discouraging people from selling their blood for money. Donating blood also gets you tested for blood pressure and some other diseases, which can also diagnose any of your existing medical condition that you are unaware of.

Does Blood Donation reduce strength to some level ?
Yes, surely it affects your strength. Your stamina is reduced for next 24 hours, so you are normally advised to stay away from high stamina work during that duration.

How much strength is reduced due to blood donation ?
A normal blood donation makes about 10 to 15 percent of your total blood volume. Plasma level returns to normal with 24 hours, but RBC (Red Blood Cells) and hemoglobin takes 2 to 4 weeks to return to normal level. It affects the oxygen carrying capacity of blood and you might feel low while doing jobs that require more stamina. Some researcher who have spoken to heavy-duty soldiers after donating blood found no visible difference in their stamina, but researchers feel that reduction in strength must be there (may be marginal) due to reduction in RBC count.

What are the precaution that one should take after donating blood ?
You should take following precautions.

  • Don't race for at least next 24 hours
  • Do not do any heavy lifting or vigorous exercise for the rest of the day
  • Avoid alcohol for 24 hours
  • Take plenty of fluids, eat fruits and take iron supplements for at least a week to regain the strength. 

People in which type of Jobs should take extra precautions before blood donation ?
How much blood donation affects you, depends on the work you do. If you are doing any of the following jobs then your stamina is surely affected for next 24 hours.

  • An athlete who needs to run daily
  • A labor / worker who needs to do heavy jobs like loading and unloading
  • A bodybuilder who spends hours in a gym
  • Somebody with a standing job
If you are doing any of the above jobs, then its better to avoid blood donation. But still if you want to then do it at such a time when you can take rest for next few days and regain your strength during that time. 
The truth is that most of us are not in such jobs and donating blood won't affect the normal life of a normal person. 

Note: If you have suffered from any disease during past 6 months then you should tell the doctor before donating blood. It will save both recipient and you and also the cost of testing your blood before giving it to someone.

BMI Calculator Online Free Application (App for Android and Win)

BMI Calculator

Select Gender
Basic Info

     or cms


Your BMI:

Select Target BMI:  
Target BMI is the value that you want to achieve within next few months

BMI (Body Mass Index) is a standard way to measure obesity. You can calculate your BMI by using your weight and height and feeding it in the BMI Caculator given below. You can consider it as a free app for Windows and Android platform, as users on any device can access this page and calculate their BMI free of cost.

Free BMI Calculator

The BMI Calculator provided here is free of cost and you don't need to install it in your device. Its readily available online on this page. You access it anytime 365 x 24 x 7 . All health conscious people should bookmark this page for future usage and open it again to calculate BMI of a friend or family member.

BMI Chart for Men Women Children 

Benefits of this Free Online BMI Calculator:

  • You don't need to install any unnecessary app on your device. You just need to bookmark this page.
  • You don't need to pay for it.
  • You can measure BMI of anybody at anytime.
  • You can check the visual image of yourself.
  • It also tells you how much weight you need to reduce to get into a healthy shape.

Do you think that Bodybuilding makes you stronger ?

If you use to think that bodybuilding makes you stronger, then you might be wrong. A recent research which compared the muscles and power of bodybuilders with some physically active men, found that both have same amount of power in their muscles. However the size of muscles of bodybuilders is larger comparatively but it has nothing to do with actual strength. Sometimes a physically active person with lesser muscle size may be more powerful than a body builder who just looks more powerful.

Bodybuilding increases Size not Strength

If you understand the science behind bodybuilding you will understand that it is an art to make your muscles bigger and make them look better in a desired shape. But the real strength lies behind muscles, i.e. you nervous system. The mechanism of strength lies in your brain and nervous system. Improving this mechanism is not an objective of bodybuilding. However some strength increases in bodybuilding but that improvement is not as much as it appears.

Science behind increasing Muscles Size

There are three types of muscles: cardiac, smooth, and skeletal. Cardiac muscles are located at heart and they are involuntary muscles (that we can't control at will). Smooth muscles are located in walls of hollow visceral organs. Skeletal Muscles are connected to out skeleton and allow us to move different body parts. Skeletal muscles are the main muscles that we target in body building. If we keep these muscles under tension for longer duration then their size increases with time. Some strength also increases with it. But real strength lies in the our nervous system and there are different ways to improve and strengthen your nervous system.

How does muscles size increase by body building ?
When we exercise our muscles consume instant energy called ATP and demand more energy/glucose from body. To provide that energy and oxygen, our breathing and pulse rate increases. But still due to insufficient oxygen, lactic acid is released in muscles which makes tiny tears in muscles and we start feeling pain. These small tears in muscles are repaired by body during resting phase and they grow bigger and stronger. The key to growing muscles bigger lies in keeping your muscles under tension for longer duration, which can done by using lesser weight with more repetition. The weight should go up and come down in a controlled way to fulfill this objective. Proper amount of rest is also necessary to give adequate amount of time to let the muscles heal and grow. 

The motive of this article is not to demotivate you from body building. Body building makes you look better than before and it is better than sitting idle and being overweight. It is a good way to burn calories and living a healthy life. It can make you look like a superhero but in reality it doesn't mean that you will be able to lift weight like power lifters. Body building and weight lifting are two different things and its better to understand them if you want to make anyone of them your career.

How Long do you remember New Year's Health Resolutions

New Year comes every year, so do your health resolutions for that new year. But how long do you remember them. It should be a matter of concern for everyone if you want to celebrate the upcoming new year celebrations with a good health. New Years's Health Resolutions are generally made by people in their 30s or 40s. But often forgotten after a few weeks or just days. We will tell you why people do so, and how you can overcome that habit of yours to earn a good health.

Your New Year's Health Resolutions don't make you healthy but your attitude does.

Some of the most common resolution made by people are:
  • Loose Weight
  • Exercise regularly
  • Give up smoking
  • Eating healthy food
  • Make work/life balance

Almost most of such resolutions are related to your health in one or other way. Most of these resolutions seems good, but why don't people follow them. Around 80% people fail in their resolution. Most of then don't even keep up with their resolution for even a month. 

Why do people fail in keeping up with their New Year Health Resolution ?

  • Lack of Confidence / Will to do that.
  • Feeling lost just by a simple set back, which could be overcome by little efforts.
  • Don't reminding yourself of your resolutions.
  • Don't telling anybody else about your resolution. So nobody will know even if you don't follow your resolution.
  • Because you are not doing it for yourself. Sometimes some resolutions are forced on you and it was not your wish to make it a resolution.

What to do to succeed in your New Year Health Resolution ?

  • Don't just make it, Plan it. Lack of proper planning is the real obstacle. Planning it days before new year day will increase your chances of success. Breaking your goal into smaller targets can be a good planning.
  • Write down your resolution and keep it at a place where you can read it daily to keep reminding you that you made a promise to yourself. Writing down your progress is also a good habit.
  • Tell about it to your family and friends may also help you and they may help you in overcoming some obstacles by discussing it with them.
  • Make just one resolution at a time. Making multiple resolutions will become harder for you to follow. But still if you want to make more then you may plan them for different months.
  • Don't repeat any previously failed resolution, as it may make you feel less confident. Try some thing new and when you succeed then you may plan that for next time.
  • Don't copy others resolutions, as it will create an unnecessary competition which may discourage you if you are lagging behind.
  • Keep reminding yourself of the benefits of your resolution such as better health and a longer life.
  • Small set-backs are natural but never feel lost and don't give up without achieving the goal.

Health Tips for Winter Season - Months of Cold and Flu

Winter comes with cold and flu. Children and elders are more susceptible to cold but ignorance of health can make anybody prone to colds and flu during winter season. During the months of winter we not only need to take care of what we are wearing but also what we are eating. Our Diet is as important as our warm clothes. Here the health tips for winter season which will make you better able to survive perfectly in months of cold  that can chill the spine.

Health Tips for Winter Season

Health tips for winter season can be easily divided into two parts. First is Diet Tips and second in lifestyle tips. Both of them are equally important.

Diet Tips for Winter Season

  • Drink 500 ml of water before breakfast, as it will improve your digestive system. It is also help you in remaining hydrated and gives you more mental clarity throughout the day.
  • Proper balance of fiber is also necessary. It means that both soluble fiber and insoluble fiber is necessary for you. Soluble fiber is present in apples, oat bran and legumes while insoluble fiber is present in whole grains, nuts, broccoli, seeds and vegetable skins.
  • People often stop eating fruits in winter but they are extremely helpful in boosting your immune system as they can be eat in fresh raw state and provide more vitamins, enzymes and antioxidants to protect you from diseases.
  • Usually people remain less active during winters but eating high amount of carbohydrates. So reducing the carbs intake and increasing the protein intake can help them in not putting on weight during winters.
  • Omega 3 fatty acids are important during winters as the save us from joint pains and stiffness as they are anti-inflammatory. Omega 3 fatty acids are found in fish, plant seeds and nuts. It also helps in reducing chances of depression.
  • Use spices like onions, garlic, ginger, turmeric and cilantro during winters as they known to improve immune system.

Lifestyle Tips for Winter Season

  • Enough Sleep: Usually 6-8 hours of sleep is sufficient for a person. But the amount of sleep should always be more in winters due to longer nights. Our sleep is affected by day light. When there is no day-light our pineal gland produces more melatonin, which makes us feel sleepy. So don't make it harder for your body and sleep 1 hour more during winters and plan your day accordingly.
  • Don't miss your Exercise Schedule: Usually people miss their workout blaming the cold weather. But this can easily become a habit and you will start loosing your shape. Even if you can't go outdoor for a workout, you can do some exercise at the comfort of your home. Exercises not only help in burning calories but also in boosting your immune system. So plan your workout in advance and don't miss it.
  • If you like video games then you may use options like Nintendo Wii Fit and do a workout of your choice in front of your gaming console.
  • If you are using heating devices in your home or a closed room then you should install carbon monoxide detectors to awake you before this gas makes you unconscious.
  • Electric objects like electric blanket, heating pads and space heaters should be used only when you  go to bed and must be unplugged them before sleeping.
  • Reduce using and touching public objects as it will protect you from infections bacteria and virus that spread more during winters. Such objects are door handles or communal pen at the bank. Even if you can't avoid touching them (such as hand shake), you may use a hand sanitizer afterwards.
  • Last but not least is what you are wearing. A little ignorance about your clothes can make you sick. So wear proper warm clothes, especially when you are going outdoors.

Getting a flu shot can reduce the risk by 50 to 60 percent, so you might opt for that as a safety measure.

Your Feet and overall Health are heavily interconnected !

Usually people take care of their whole body ranging from hairs on their head to nails of their toe, but most of us never look under the feet, especially the sole, which is responsible for bearing all the workload throughout the day. Health issues such as back pain that comes with age is often misunderstood as an age related issue while most of the times it occurs due to negligence of feet. Most of us don't even try to wash the sole properly while taking a bath. This negligence often lead to some diseases as we grow. Here will try to put some light on your sole and make you look at them.

Why are our feet so important ?

Our feet bear our weight for most of the day. Even a slight problem in your feet can make you feel paralyzed and incompetent to do anything in proper way. Health of our feet impact our overall health. Our feet not only helps us in burning calories to remain healthy but also supports our whole body structure. Fun fact is that such an important organ is farthest from our heart, so it needs extra care. Till we reach our 30s the heart remains powerful enough to take care of foot. As we grow we not only need to take care of heart but our feet as well. Acupressure is a healing science that tell us how much our feet is connected to our whole being. There are various points in our foot that deals with different parts of body and pressing them can heal several medical conditions.

Some facts about feet health

  • Choose your footwear wisely. It should have ample space for your toe. Heel should never be too high as it can affect your spinal chord and cause back problems as well.
  • Moisture in feet cause serious infections in your feet. So wash them regularly and dry them properly. Moisture due to sweating can also harm them so a good footwear with enough space for air and high quality cotton socks can help you in that.
  • Proper cleaning of your feet is also necessary as it not only removes the dirt and dead skin but also saves you from getting cracks in feet.
  • Choose your footwear wisely. Different footwear should be used for different activities. You can't use a slipper to run on a track. A correct footwear not only makes it comfortable for the activity but also saves your feet from excess pressure and risk injury.
  • Nicotine in Cigarette can decrease blood circulation in your skin by 70%, which is very harmful for your feet. 
  • High sugar content in your diet can harm your feet by causing tissue inflammation. Refined grains and trans fat in junk food also encourages inflammation. Diabetes or high blood sugar can also harm you, so diabetic people need to take extra care of their feet and diet.
  • More weight means more burden on your feet. Try to keep your weight in check by having healthy lifestyle and balanced diet.
  • Peripheral Artery Diseases caused due to buildup of plaque or cholesterol in arteries reduces the blood flow in feet and leads to lack of nutrition for your feet. So take care of your fat / cholesterol level in a timely manner and make the necessary corrections by adjusting your diet and physical activity level.
  • If you use to have cold feet and losing hair on your toes then it is better to get your feet examined.
  • If you use to have heel pain in the morning the it might be due to strain in muscles which may be due to tight shoes, flip flops or some worn out footwear.

Diabetes and feet care

  • Neuropathy occurs in 70% of diabetic people which is responsible for lack of feeling / sensation in your feet or hand due to damage in nerves. It makes it harder to feel the sores and cracks on your feet. Keeping yourself away from diabetes can save you from this condition.
  • Diabetic people should use their elbow to check the temperature of water before taking a bath or going inside a pool, as sometimes the nerve damage makes their hand and feet unable to feel the temperature.
  • Diabetic people should always wear some comfortable foot wear, even inside the house as it saves them from any minor cuts that they can't usually feel.

Next time you go to buy a pair of shoes, keep in your mind to give the best to your feet as they are responsible for your whole being. Don't take your feet as granted. They will lead you for all of your remaining life.