In the wake of Coronavirus pandemic, the nation-wide lockdown has extended yet again, albeit with few relaxations in certain regions. It has been quite a task to acclamatise to the new ways. With movements restricted and lack of interaction with the outer world, we are spending more time with ourselves and it is a perfect time to actualise goals you had set for yourself long back. If weight loss was one of them, you have arrived at the right place.

Snacking is an essential component of a sustainable weight loss diet. According to experts, it is ideal to divide our daily meals into several small meals, and keep our snack options healthy and light. If there are packets of chips and namkeens lying around, it is natural for you to tend towards them, but since your physical activity level is minimal – you should perhaps think more about restricting those unwanted calories.

If you are having a tough time cutting back on a few calories, here are some ideas that would fill you up, sans unnecessary addition to calorie load. What if we tell you that all these snacks are under 100 calories?

Here Are 5 Lockdown Snacks In Under 100 Calories That You Can Try At Home for Weight Loss:

1. Kacchi Kairi or Kacche Aam With Masala

It is the season of mangoes, and we just love the fruit in all its avatar – be it raw or ripe. Kacchi Kairi or kacche aam happens to be a favourite of celebrities like Kareena Kapoor Khan and Deepika Padukone too!

So the next time you get hit by cravings, just cut 4-6 thin slices of raw mango and enjoy it with a sprinkle of chaat or goda masala.

2. Yogurt With Fruits And Seeds

 A small bowl of yogurt with a mix of berries and seeds (chia, flax, pumpkin) also makes for a wholesome snack that you can down without the guilt of calorie load.

3. Carrot And Hummus

This low-carb, low-cal snack is ideal for those planning to shed a few pounds. Carrots are high in fibre that helps aid digestion and weight loss. Hummus is a super simple Mediterranean dip made out of high-protein chickpeas. Three baby carrots with about two tablespoon of hummus could make for a filling snack for you.

4. One Cup Of Strawberries

 Did you know that a 100 gram serving of strawberries comprises only 32 calories?! Go chow down a cup of strawberries today, that too guilt-free.

5. One Hard-Boiled Egg

One hard-boiled egg with yolk also contains less than 100 calories, so there is no real need to toss away the yolk, unless you have been advised to by your trainer or nutritionist. Enjoy the egg with a sprinkle of black pepper for a more flavourful experience.

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High blood pressure is one of the most prevalent health conditions in the UK, affecting more than one in four persons. When left untreated, it may lead to more serious conditions that can potentially be life-threatening.

Luckily, there are dozens of ways to manage high blood pressure, and one of these is by eating a well-balanced and healthy regular diet. Exercising each week for at least 150 minutes of moderate-intensity aerobic activity or performing a vigorous aerobic activity for 75 minutes also helps a lot. Some studies prove that adding a certain tropical fruit to your diet helps in lowering blood pressure readings.

A Sweet Change

Results of a 12-week study published in the National Centre for Biotechnology Information or NCBI revealed that 120 of its volunteers experienced a reduction in their blood pressure readings. According to the findings, participants who ate ripe guava before their meals enjoyed a reduction of eight to nine points in their blood pressure after the study period. In the same study, researchers also noted a 9.9% reduction in the cholesterol of the volunteers.

Another similar research strengthened these findings after researchers found guava leaf extracts have the same blood pressure-lowering capabilities. Numerous other studies have since then been conducted on this healthy property of the fruit.

A tropical fruit widely believed to have originated from Central America and Southern Mexico, guava has a juicy and sweet flavor. Depending on the variety, its insides may have a salmon-color, pinkish, or yellow hues. Its seeds are edible.

Providing You with A Host Of Health Benefits

Aside from helping lower your blood pressure readings, researchers also revealed including this tropical fruit in your regular diet allows you to reap a host of health benefits. In one study involving 19 people, researchers found that drinking tea made from guava leaves can also lower your blood sugar levels after consuming your meal. Researchers also note that the effect lasted up to two hours. This tropical fruit is also rich in vitamin C. Studies reveal its vitamin C content is twice the amount with that of an orange.

Since guava only has 37 calories and holds about 12% of your recommended daily fiber consumption, it is a perfect filling and nutritious snack. Those who are on a weight-loss program can greatly benefit from this tropical fruit.

Another significant feature of guava is its cancer-fighting property. A recent study showed that guava leaf extracts had shown their ability to halt the growth of cancer cells. Researchers believed this might have been due to the tropical fruit’s high levels of strong antioxidants.

The post Your Blood Pressure Reading Can Be Lowered By Consuming This Tropical Fruit appeared first on MyMedicPlus.

New Delhi: Weight loss is part diet and part exercise. Other factors that play a crucial role in determining weight loss are lifestyle choices like smoking, alcohol and drug use, etc. Various diets for weight loss have come into the picture in recent times. While some have been hailed by medical professionals and dietitians as a “healthy lifestyle”, others have been declared fads, or unhealthy, even when they help you lose weight.

Another diet plan or pattern is now being explored is the Dubrow diet. The diet was developed by a reality TV couple and follows the method of intermittent fasting. Here is what you need to know about the Dubrow diet. 

The Dubrow Diet for Weight Loss

The Dubrow diet sounds like a mix of the Keto diet and Intermittent Fasting. Low-carb food is consumed, in time-restricted intervals, to boost weight loss. The creators of the diet also claim that it can improve blood sugar control, improve energy levels, and slow signs of ageing.  

What food is consumed on the Dubrow diet?

It is a low-carb diet, where one consumes food that is low on calories. Foods consumed on the Dubrow Diet are lean proteins, healthy fats, non-starchy vegetables and fruits.

How does the Dubrow diet work?

Dubrow diet’s emphasis on healthy eating will definitely help you lose weight in the process. When you cut out processed and oily food from your diet, your body naturally feels healthy and fit. 

Foods consumed on the Dubrow diet are rich in fibre, nutrients, protein, etc. which can help your body become healthier. The foods consumed on the Dubrow diet can also make you feel fuller since they are high in protein and fibre, and help curb appetite, which can restrict the amount of food you eat. Feeling fuller with the healthy food you eat is very essential, especially with time-restricted eating, as you may feel hungry during the fasting hours. 

The Dubrow diet is low in carbs, which can also help improve metabolism and help you lose weight, especially from the abdomen. Intermittent fasting has been hailed as one of the best diets for weight loss and health, which is also a part of the Dubrow diet.

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HIGH blood pressure can be managed by simple lifestyle changes. Delightfully, the introduction of one delicious tropical fruit has been proven to lower blood pressure reading. But what is this juicy and healthy treat?

Guava is a tropical fruit believed to be native to Southern Mexico and Central America. The beautifully fragrant produce has a tart-but-sweet flavour, and can contain pink, yellow or salmon-coloured flesh and edible seeds.

Published in the National Centre for Biotechnology Information (NCBI), one 12-week study found that 120 of its participants had a reduction in blood pressure readings by eight to nine points after eating ripe guava before meals.

Not only that, the same experiment resulted in a 9.9 percent reduction in cholesterol.

Another professional study supports the above findings after it showed guava leaf extract was linked to lower blood pressure.

And the same effect on blood pressure has been reported in numerous other studies documenting the consumption of the colourful fruit.

The magical properties of guava have demonstrated various other health benefits too.

One study of 19 people noted that drinking guava leaf tea lowered blood sugar levels after a meal, with the effects lasting up to two hours.

Guava is also rich in vitamin C – containing twice the amount of vitamin C found in an orange.

With only 37 calories in guava, and holding 12 percent of your recommended daily fibre intake, the fruit is a nutrious and filling snack that can be part of a healthy weight-loss plan.

Importantly, guava leaf extract has even been shown to stop the growth of cancer cells.

Researchers have concluded this is most likely due to the high levels of powerful antioxidants found in the fruit.

Antioxidants have been shown to prevent free radicals from damaging cells, which is one of the main causes of cancer.

As an added bonus, the wide range of vitamins and antioxidants packed into a guava may also protect your skin thereby slowing down the ageing process.

So how do we eat this superfruit?

• Guava can be sliced up and eaten raw
• Blended as a juice
• A topping for salads or ice cream
• Made into a fruit cheese or jelly

Recipe ideas

Peel and seed guavas before lightly cooking them and adding to ice creams, sorbets or chilled soufflés.

Guava goes really well with lime, cream or custard, too.

As well as eating a healthier diet, other lifestyle recommendations by the NHS to lower blood pressure readings include exercising more regularly and reducing the amount of alcohol you drink (if any at all).

Below are a list of lifestyle changes confirmed to reduce high blood pressure by the NHS:

• Regular exercise of at least 30 minutes a day, a minimum of five times a week (e.g. walking, cycling or swimming).
• Cutting alcohol intake to recommended levels (less than 21 units a week for men, and less than 14 units a week for women).
• Eating a healthy, low-fat, balanced diet, and restricting your salt intake to less than 6g (0.2oz) a day.
• Losing weight if you are overweight or obese.
• Restricting your caffeine consumption to less than five cups of coffee or tea a day.
• Relaxation therapies, such as yoga and meditation.

High blood pressure (hypertension) is a serious life-long condition that is best controlled with lifestyle adjustments and, if necessary, medication.

The potential life-threatening consequences of persistent high blood pressure include heart attacks, strokes and kidney failure.

This is caused by the sheer force of blood pumping against artery walls, damaging the vessels and making it harder for nutritions and blood to flow to internal organs.

To prolong life, it’s vital to follow NHS guidelines on how to reduce high blood pressure.

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New Delhi: 2019 is over, and 2020 has begun a few days ago. Various diet trends and shifts were seen in 2019 as people became more health-conscious and tried different diets, exercises and lifestyle changes to become healthier. Since the diet we eat plays a key role in keeping us healthy, various diet forms were seen during 2019. While some of these were old, those that have been around for years, some were relatively new. 

The Mediterranean diet was once again, declared the best diet for the New Year 2020. It was also claimed as the best diet for the New Year 2019, at the end of the year 2018. The Keto diet, however, which is very popular in practice for quick weight loss was reported as one of the worst eating plans. Here are the many differences between the two diets, understanding which can help you choose the better one for yourself.

Some dietitians do not even believe that the Mediterranean diet is actually a diet, in the real sense. It is seen more as a healthy lifestyle. However, the Keto diet on the other hand definitely is a diet. 

The most important difference between the two is that of the nutrient content of the diets. The keto diet involves eating a low-carb, high-fat diet, with moderate amounts of proteins. The diet tricks the body in the process of ketosis, leading to burning fats and ketones for energy, instead of carbohydrates, which leads to weight loss. 

The Mediterranean diet, on the other hand, involves eating a healthy diet that includes mostly plant-based foods like fruits, vegetables, lean proteins, etc. The Mediterranean diet is known as a lifestyle, more than a diet, because it focuses on eating more traditionally and removing modern foods like processed and packaged foods, from one’s diet. 

Another significant difference between the two diets is that of the restrictive nature. While the keto diet is extremely restrictive in nature, the Mediterranean diet is not so much. The latter only focuses on healthy eating, while the keto diet removes sources of carbs from the diet, which can prove harmful for the body in the long run. 

When it comes to the factor of sustainability, there is again a difference between the two, with the Mediterranean diet having an upper hand again. The Mediterranean diet focuses on healthy eating, which is sustainable. However, due to the restrictive nature of the keto diet, it may not be sustainable. It is also not advisable to follow the Keto diet for years to keep your weight managed, as it can lead to other health problems.

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As the holiday’s approach and temptations wait on every table, look for the fruit bowl rather than cookie platter to help reduce your blood pressure. Research from the University of Delaware suggests that enjoying a piece of fruit rather than a sugary treat is linked with a reduction in high blood pressure for both men and women.

Everyone knows that added sugar found in items such as ice cream, cookies, and cakes is the prime suspect in health problems such as diabetes and obesity. But what many don’t realize is that replacing those sugary treats with whole fruit can actually help to lower blood pressure.

The post Sugar Linked With High Blood Pressure: Study appeared first on MyMedicPlus.

A higher consumption of phytoestrogens — plant-derived estrogens found in soy and other foods that are similar to the female hormone estrogen — is associated with a reduced risk of endometriosis, an Iranian case-control study suggests.

However, due to the important role of hormones on endometriosis development and progression, these results need to be confirmed in future studies.

The study, titled “Dietary Phytoestrogen Intake and The Risk of Endometriosis in Iranian Women: A Case-Control Study,” was published in the International Journal of Fertility & Sterility.

Phytoestrogens are naturally-occurring plant compounds that share a similar chemical structure and function to the estrogens found in the human body. Foods rich in phytoestrogens include soy, fruits, vegetables, spinach, sprouts, beans, cabbages, and grains.

The effect of diet on hormonal activity, inflammatory markers, and the immune system means that the food choices women make might play a key role in the development of endometriosis. Further, endometriosis has been shown to be related to prolonged exposure to the hormone estrogen in the absence of progesterone.

The main classes of phytoestrogens include isoflavones, coumestans, lignans, and flavonoids. Isoflavones, produced almost exclusively by the members of the bean family, are found in soy. Coumestans may have anticancer effects, while lignans have antitumor and antioxidant effects in mammals. Flavonoids, which also have antioxidant effects, are plant pigments that help give fruits and vegetables their color.

In women with endometriosis, phytoestrogens have an anti-estrogenic effect, meaning they can counter the activity of estrogen. Lignan and isoflavones can be converted in the gut into hormone-like structures.

By binding to estrogen receptors, phytoestrogens can stimulate the production of sex hormone-binding globulin, reducing the ability of the natural free estrogen to interact with estrogen receptors. Further, phytoestrogens can reduce inflammation through many mechanisms, including decreasing the production of inflammatory molecules.

In this study, the researchers assessed the link between phytoestrogen intake and endometriosis risk. The team studied 78 women with endometriosis and 78 with a normal pelvis (control group), all infertile, recruited at the Arash Hospital, in Tehran, Iran. The two groups were matched for multiple parameters, including age, body mass index (BMI), education, marital status, occupation, and income.

The participants’ diets were recorded using a 147-item validated food frequency questionnaire, between May 2016 and February 2017. The type of phytoestrogen in each dietary item was then analyzed using data from the U.S. Department of Agriculture.

The results showed that a higher intake of phytoestrogens was associated with a reduced risk of endometriosis. A greater intake of total isoflavones — specifically the sub-groups formononetin and glycitein — was associated with a decreased endometriosis risk, as was an increased intake of coumestrol. Similar results were found with a higher intake of lignan, specifically the sub-groups secoisolariciresinol, lariciresinol, and matairesinol.

Among food groups, only isoflavin, lignan, coumestrol, and phytoestrogen in dairy products, and coumestral in fruits were related to a reduced endometriosis risk.

“The phytoestrogen content in diet is dependent on environmental and genetic factors for example variety, harvest, food processing, cooking and growth locations,” the researchers noted. “Up to now, Iranian dietary phytoestrogen has not been measured.”

The researchers said that the results, overall, suggest that the impact of phytoestrogens on the level of hormones, and immune and inflammatory markers, is likely to “play an important role in the control and prevention of many diseases.”

“Due to the inflammatory nature of endometriosis and the effect of hormones on the progression of the disease, the role of phytoestrogens consumption in the progression and regression of the disease should be assessed in future works,” they concluded.

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In summers, we need to protect ourselves from the harsh UV rays, and other irritants like humidity, dust and pollution. While wrinkles and age spots are inevitable with time, skin ageing may be sped up due to overexposure to the sun, strong soaps, chemicals and poor nutrition. But did you know that fruits can do wonders to your skin in summers when consumed internally and applied topically?

Optimise your nutrition by consuming antioxidant-rich fruits along with a balanced diet. This should provide optimal levels of nutrients that are crucial for radiant skin, including beta carotene, vitamins A and C.

Founder and director at Skinella, Dolly Kumar shares five super fruits that can help one get great skin, this summer.

Blueberries
Who doesn’t like those delicious blueberry cheesecakes, but did you know that along with consuming blueberry, applying it on your face can do wonders? Blueberries contain anti-oxidants that protect you from premature ageing. Applying blueberry on your skin can help cleanse your skin and also help your skin appear fresh. The Vitamin C in it helps produce collagen that strengthens the capillaries under the skin.

Grapefruits
Often revered as the ‘fruit of paradise’, grapefruits are rich in Vitamin A and C, minerals and antioxidants. It promotes overall skin health; helps refresh your skin while making it firm and soft. Furthermore, the potassium present in the grapefruit provides a protective shield against UV rays.

Mandarin orange
Just like grapefruits, mandarin oranges contain high level of Vitamin C which works wonders for the skin, when consumed internally and applied topically. This tangy fruit contains various antioxidants that protect the skin from harsh UV rays and help the skin resist the damage caused by the sun and free radicals. They are also known to help in extracting blackheads. The juice is used to reduce blemishes and treat acne.

Pink guava
Did you know that the soft crushed seeds of pink guava can be a great exfoliating scrub? Guava is a wonder fruit that provides many skin benefits and one such benefit is the ability to provide relief from acne and dark spots. For the treatment of acne and dark spots, add some water to guava leaves and make a fine paste. Apply this paste on the affected area and rinse off with water after a few minutes, and pat with a soft cloth. Repeat the process for a few days to get the results. Besides, pink guava also is rich in vitamin A, vitamin C and antioxidants like carotene and lycopene which helps protect the skin from wrinkles.

Cranberries
Cranberries contain a high percentage of Vitamin B3, Vitamin B5 and antioxidants which helps shield your skin against any harm caused by environmental factors. Cranberries not only cleanse your skin and make it healthy, but also help halt premature aging and treat acne. They have anti-inflammatory and anti-viral properties that help to treat acne and blemishes. Moreover, the fruit is rich in vitamin C, which helps scars and marks fade away. The berry reduces the effect of free radicals that are responsible for dull, dry and saggy skin.

While these fruits are useful for your skin health, if you have a persistent skin condition, its a good idea to consult a dermatologist.

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The most experimental phase of life where one grows every second be it physically, emotionally, and in every sector is the Teenage. This phase of teenage is a slightly vulnerable age too, where there is a lot to explore and a lot of self-doubts, and physical hindrance occurs as it is this time that the body reacts to hormonal changes.

Here are a few tips that you should follow for your Body during teenage:

Taking care of your health- While teenagers are infamous for their love of junk food, it is imperative that they eat the right diet. Maintaining the proper calorie content is vital for proper growth, both health wise as well as height wise. Eating too many calories can lead to obesity and associated complications while eating too little can leave teens lacking energy and facing other health obstacles. A healthy diet for adolescents should incorporate farm-fresh fruits and greens as a staple diet. For optimal nourishment, youth should strive for at least 2 servings of seasonal food every day. Moreover, diversity is essential for fruits and vegetables. A comprehensive way to learn is to eat a large variety of colours.

Essential vitamins

When it gets to minerals and vitamins, calcium is one of the most critical elements of a healthful diet for teenagers. During the adolescent years, bones stop building and arrive their final grown-up form. Calcium helps firm, solid, strong bones that are protected from fractures and breaks. In addition to getting calcium from dairy, this essential nutrient can also be located in nuts like almonds as well as fresh deep green vegetables like spinach. Usually, 2 to 3 meals every day of these calcium enrich foods should be incorporated in a teenager’s nutrition. Iron is also essential to teens in accession to calcium. The best origins of iron are dried fruit like dates, red meat, and certainly beans. Some excellent options combine citrus fruits, which are packed with Vitamin C are lemons and oranges.

Fat is important

While majority believe fats are dangerous, a healthy diet for teenagers requires some fats as a portion of their nutrition. Nevertheless, not every lipid is formed alike. Teens should shun unhealthy saturated fat and trans-fats. Alternatively, they should go for the wholesome fats obtained in fishes and nuts. These fats support individual brain capacity and improve bones and ligaments making them strong.

Concentrating on proteins

Also when observing a healthy diet for teenagers, it is necessary for teens to get sufficient protein, particularly with boys, who may want to grow more muscles. The competent approach to get protein is for teenagers to try periodically two portions of soy products, eggs, nuts, or high-protein dairy each day and meat. Teenagers also require a few servings of complex carbohydrates each day. Nevertheless, numerous teens truly eat too many carbs. A portion can be as little as 4 slices of bread or half a cup of cooked rice.

Routine exercise is mandatory

Proper stretching exercise helps to increase your height. In fact, the best possible ways to increase your height is through the right kind of exercise. Scientific researchers have confirmed that the body generates more HGH after a body does dynamic exercises such as stretching activities. The greater levels of HGH obliquely helps to increase the discs between the vertebrae of your spinal shaft and the cartilage at the tips of your long bones like that of the thigh. Besides inciting the body to generate more HGH, stretching activities helps to increase height by rectifying the arrangement of your spinal shaft and stretching it to its optimal range. This too transpires in a few added lengths to make you taller.

Here are some Health Tips, that will provide you with the best guidance. To find health tips now you do not have to go anywhere else. There are numerous articles which give a scientific insight on how to be healthy and incorporate diets. Findhealthtips is indeed a great platform setup with the vision of providing right in-depth health information in lucid language that can be followed by all.

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