5 foods a woman must include in her diet to stay healthy

Here is what you should include in your diet

When it comes to health, our diet has a major role to play. To stay healthy and live a longer life, it is crucial to be mindful about what you are putting in your mouth. Every individual needs to eat foods rich in vitamins, minerals and nutrients. However, the dietary requirement of men and women are not the same.

​The difference in dietary intake

Men and women both have different metabolic rates, reproductive functions and body structures. Men have more muscle mass and high metabolic rate as compared to women. Hence they need to consume more calories. But women go through their menstrual cycles every month and even deliver babies. So they need more vitamins and minerals. We have listed 5 food items that a woman must include in her diet to stay fit.

​Fatty fish

Having fatty fish like Salmon or Sardine, once or twice every week is a must for every woman. They are a rich source of iron, which is a common nutrient deficiency in menstruating women. Apart from this, it is packed with Omega-3 that protects us from numerous health issues. Eating fatty fish reduces the risk of heart problems, hypertension, depression and joint pain.

​Milk and yoghurt

Calcium deficiency is another one of the major health concerns affecting women worldwide. Both milk and yoghurt are an excellent source of calcium, which is necessary for your bone health. Yoghurt is good for your gut health and proper digestion of food. They also contain potassium and magnesium that are good for your blood pressure.

​Flax seeds

Flaxseeds are a good source of Omega-3 fatty acids, fibre, protein, magnesium, calcium, phosphorous other nutrients and minerals. Regular consumption of the brown seeds may help to regularise your period and provide relief from other menstruation-linked discomforts. They can also reduce the level of triglycerides in the blood and decrease the risk of a heart attack.

​Dark beans

Beans are a good source of protein and fiber. They are packed with compounds which prevent breast cancer and other heart diseases. They also play a key role in stabilising hormones in women. Including beans in your diet can help to lower your bad cholesterol level and reduce perimenopausal, or menopausal symptoms.

​Tomatoes

Tomatoes contain Lycopene, a carotenoid which gives the fruits its red colour. Research suggests that lycopene may protect you from breast cancer and can be beneficial for overall health. Tomatoes are also packed with antioxidants that fight cell damage and reduce the risk of heart issues.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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Taking antibiotics before liver transplants leads to better outcomes

A recent study has found that administering antibiotics to mice for 10 days prior to a liver transplant leads to better liver function after surgery, and the same holds true for human beings too.

After concluding the experiment in mice, scientists studied data from liver transplants performed between October 2013 and August 2015 revealing that the same phenomenon appears to hold true in humans.

The statistics from human patients even demonstrated that the people who were in worse health prior to their surgeries but received pre-surgery antibiotics fared better after their transplants than the patients who were healthier prior to their surgeries but did not receive antibiotics.

The researchers concluded that the antibiotics inhibited bacteria that cause inflammation, which in turn can lead to organ rejection.

Specifically, they found that in mice and humans, the treatment prior to a transplant reduced the damage that could occur when blood flow is restored to the liver after a period of time without oxygen; and it reduced inflammation and cell damage while accelerating the removal of damaged cells.

“The livers in the mice that received antibiotics were protected against transplant damage, as well as rejection later on because the antibiotics modulated their host microbiomes, which in turn stimulated cell protection,” Kupiec-Weglinski said.

To substantiate the effect of the antibiotics, the researchers then transplanted faecal matter from the untreated mice into those that had been given the medication.

The mice that received the faecal transplants suffered inflammatory damage to their livers, despite the fact that they had been given antibiotics earlier in the experiment.

“That showed that antibiotic-mediated benefits clearly relate to the microbiota,” Kupiec-Weglinski said.

The data on the UCLA patients covered 264 people who had received liver transplants — 156 who, because they were sicker before their surgeries received antibiotics for 10 or more days prior to the transplant, and 108 who were given antibiotics for less than 10 days, or not at all prior to surgery.

The researchers then narrowed their focus to human patients who had been given one specific antibiotic, rifaximin, prior to the transplants.

They found that in patients that received rifaximin, which stays in the bowel and has a low risk for inducing bacterial resistance, early liver failure was significantly delayed or stopped.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Window period for stroke intervention up from 6 hours to 24 hours suggest the latest trials

Incidence of stroke 
 
According to The World Stroke Organisation, one in six people globally will suffer a stroke in their lifetime, with someone succumbing to the disease every 6 seconds. Stroke or a brain attack is a major global public health problem and the second leading cause of death worldwide. The Global Burden of Diseases study indicates a 26 percent increase in global stroke deaths during the past two decades. The estimated incidence of stroke has increased more than 100% in low- and middle-income countries including India over the last five decades. A stroke can strike anyone, any time and nearly 1.54 million people are affected by it every year.

Despite the rising incidence of stroke which affects an individual’s quality of life forever or leads to death, there is low awareness about the disease, especially the fact that it is preventable. However recent demographic changes, limited awareness, sedentary lifestyle, smoking, obesity, and hypertension have challenged the prevention and treatment of stroke. Therefore, a comprehensive stroke care program that includes intensive stroke awareness and effective stroke rehabilitation is the need of the hour. 

What is a stroke?
A stroke happens when a blood vessel in the brain is obstructed or get gets ruptured. A blood clot usually develops in a narrowed artery caused by cholesterol plaque or could travel directly from the heart (if the heart is not pumping properly, beating irregularly or has a dysfunctional valve) to an artery that supplies to the brain. It affects the arteries which carry oxygen and other essential nutrients to the brain. Depriving oxygen and blood supply to the brain results in immediate cell microstructure change and stops functioning. Once the impacted part of the brain stops functioning normally, it affects the areas of the body it controls.
Stroke is of two kinds- ischemic stroke and hemorrhagic stroke. The more prevalent, ischemic stroke is an arterial blockage caused by a clot that restricts blood flow. Hemorrhagic stroke occurs when an artery in the brain leaks or bursts.
Symptoms
One of the primary concerns in stroke management is that most of the patients fail to reach the hospital in time. Thus, it becomes vital to know the symptoms for early detection. These are-
-Trouble in speaking or understanding with slurring of speech
-Paralysis
-Difficulty in vision, i.e., loss of vision, blackened or blurred vision
-Loss of balance or coordination
-Dizziness
-Severe, sudden headache with no reason
-Confusion
-Numbness or weakness in the face, arms, and legs, usually on one side

Time is brain in stroke
Since stroke affects other parts of the body apart from the brain, people experience symptoms such as the sudden onset of weakness in arm or leg, face deviation and speech difficulty. This is the reason why if identified early, the blood supply can be effectively restored within the limited time period, commonly called the window period. In stroke management, time is most crucial, and time is also the brain. This is because every passing minute following a stroke, millions of neurons die if the obstructed clot is not dissolved or removed and the lost neurons cannot be revived.
Therefore, most critical to a positive outcome for stroke treatment is the window period. The recommended window period for stroke intervention until recently was six hours. Latest trials have however extended this to 24 hours, in cases where the patient has salvageable brain tissue called penumbra. The American Heart Association and the American Stroke Association also endorse the expanded window period as the increased treatment window will consequently allow more lives to be saved and decrease suffering from life-altering disabilities.
Treatment of stroke
While traditionally, clots have been treated with clot-dissolving drugs, more recently neurointerventional and endovascular techniques using advanced devices are being utilized for treatment. Endovascular mechanical thrombectomy is one such process in which a clot is removed using a small catheter which is introduced in the body through a very small incision in the groin region within a short procedural time.
Untreated stroke has a long-term, often irreversible impact on normal body functions, daily activity, and social participation. Maintaining good health with regular exercise, optimal blood pressure, the balanced weight, and cholesterol offsets the risk of stroke considerably. Early identification of stroke symptoms and prompt treatment at a comprehensive stroke facility is crucial to treatment and cure. 

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
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7 Emerging Benefits of Bacopa monnieri (Brahmi)

Bacopa monnieri, also called brahmi, is a staple plant in traditional Ayurvedic medicine.
It grows in wet, tropical environments, and its ability to thrive underwater makes it popular for aquarium use.

Bacopa monnieri has been used by Ayurvedic medical practitioners for centuries for a variety of purposes, including improving memory, reducing anxiety, and treating epilepsy.

In fact, research shows that it may boost brain function and alleviate anxiety and stress, among other benefits. 

A class of powerful compounds called bacosides in Bacopa monnieri is believed to be responsible for these benefits.
Here are 7 emerging benefits of Bacopa monnieri.

1. Contains powerful antioxidants

Antioxidants are substances that help protect against cell damage caused by potentially harmful molecules called free radicals. 

Research suggests that damage caused by free radicals is linked to many chronic conditions, such as heart disease, diabetes, and certain cancers.

Bacopa monnieri contains powerful compounds that may have antioxidant effects. 

For example, bacosides, the main active compounds in Bacopa monnieri, have been shown to neutralize free radicals and prevent fat molecules from reacting with free radicals .

When fat molecules react with free radicals, they undergo a process called lipid peroxidation. Lipid peroxidation is linked to several conditions, such as Alzheimer’s disease, Parkinson’s disease, and other neurodegenerative disorders .

Summary Bacopa monnieri contains active compounds called bacosides, which have been shown to have antioxidant effects, especially in the brain.

2. May reduce inflammation

Inflammation is your body’s natural response to help heal and fight disease.
However, chronic, low-level inflammation has been linked to many chronic conditions, including cancer, diabetes, and heart and kidney disease .

In test-tube studies, Bacopa monnieri appeared to suppress the release of pro-inflammatory cytokines — molecules that stimulate an inflammatory immune response.

In test-tube and animal studies, it also inhibited enzymes, such as cyclooxygenases, caspases, and lipoxygenases — all of which play key roles in inflammation and pain.

Summary Test-tube and animal studies show that Bacopa monnieri may have potent anti-inflammatory properties and suppress pro-inflammatory enzymes and cytokines.

3. May boost brain function

Research suggests that Bacopa monnieri may help enhance brain function.

For example, one study in mice showed that supplementing with Bacopa monnieri improved their spatial learning and ability to retain information. 

The same study also found that it increased dendritic length and branching. Dendrites are parts of nerve cells in the brain that are closely linked to learning and memory.

Summary Animal and human studies show that Bacopa monnieri may help improve memory, attention, and the ability to process visual information.

4. May help reduce ADHD symptoms

Attention-deficit hyperactivity disorder (ADHD) is a neurodevelopmental disorder that is characterized by symptoms like hyperactivity, impulsivity, and inattentiveness 
Interestingly, research has shown that Bacopa monnieri may help reduce ADHD symptoms.

Summary Bacopa monnieri may help reduce ADHD symptoms, such as restlessness and self-control, but more large-scale human studies are needed.

5. May prevent anxiety and stress

Bacopa monnieri may help prevent anxiety and stress. It’s considered an adaptogenic herb, meaning that it increases your body’s resistance to stress .
Research suggests that Bacopa monnieri helps reduce stress and anxiety by elevating your mood and reducing levels of cortisol, a hormone that is closely linked to stress levels.

Summary Bacopa monnieri may help reduce stress and anxiety by elevating mood and reducing cortisol levels. However, human studies show mixed results.

6. May help lower blood pressure levels

High blood pressure is a serious health concern, as it places strain on your heart and blood vessels. This can weaken your heart and increase the risk of heart disease.

Another study showed that Bacopa monnieri significantly lowered blood pressure levels in rats that had elevated levels, but it had no effect on rats that had normal blood pressure levels .
Based on current findings, Bacopa monnieri may lower blood pressure in animals with high blood pressure levels. Nevertheless, more human research is required to confirm these effects.

Summary Bacopa monnieri may help reduce blood pressure in animals with high blood pressure levels. However, human research in this area is lacking.

7. May have anticancer properties

Test-tube and animal studies have found that Bacopa monnieri may have anticancer properties.
Bacosides, the active class of compounds in Bacopa monnieri, have been shown to kill aggressive brain tumor cells and inhibit the growth of breast and colon cancer cells in test-tube studies .
Additionally, Bacopa monnieri induced skin and breast cancer cell death in animal and test-tube studies .
Research suggests that the high levels of antioxidants and compounds like bacosides in Bacopa monnieri may be responsible for its cancer-fighting properties .
Keep in mind that these results are from test-tube and animal studies. Until there are more human studies on Bacopa monnieri and cancer, it cannot be recommended as a treatment.

Bacopa monnieri side effects

While Bacopa monnieri is considered safe, it may cause side effects in some people.
For example, it may cause digestive symptoms, including nausea, stomach cramps, and diarrhea .
Bacopa monnieri is not recommended for pregnant women, as no studies have assessed the safety of its use during pregnancy .
Moreover, it may interact with certain medications, including amitriptyline, a medication used for pain relief.
If you are taking any medications, speak with your healthcare provider before taking Bacopa monnieri.

How to take Bacopa monnieri

It’s available in several forms, including capsules and powders.
Typical dosages for Bacopa monnieri extract in human studies range from 300–450 mg per day .
However, dosage recommendations can vary widely depending on the product you purchase. If you have questions regarding dosage, speak with a qualified health professional to ensure your safety.
The powdered form can be added to hot water to make a soothing tea. It can also be mixed with ghee (a form of clarified butter) and added to warm water to make an herbal drink.
Although Bacopa monnieri is considered safe for most people, speak with your healthcare provider first to ensure your safety and proper usage.

The bottom line

Bacopa monnieri is an ancient Ayurvedic herbal remedy for many ailments.
Human studies show it may help boost brain function, treat ADHD symptoms, and reduce stress and anxiety. Furthermore, test-tube and animal studies found that it may possess anticancer properties and reduce inflammation and blood pressure.
Although these potential health benefits are promising, more research on Bacopa monnieri is needed to understand its full effects in humans.

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   
https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement