Stay healthy this exam season, with almonds

Come February, a large number of households across India become preoccupied with exams. Whether it’s a son, daughter, nephew or niece who might be appearing for his or her final school examinations or class 10th or 12th boards, final exams tend to become the focus for a lot of families during the month.

During exam season it’s very easy for students to lose sight of their health and wellness, and get consumed in the preparation. Juggling between the pressures of preparing for exams, ensuring there is adequate time to sleep, regular breaks and doing all this while maintaining his or her health is important. Properly timed meals, scheduled snack breaks and conscious food choices can energize and sustain the body through long exam hours.

One food item that is good for students to have handy during the exam season is almonds! Snacking on almonds during the preparation period, can help make a healthy difference in students’ lives. Ayurveda and Unani texts suggest that consumption of almonds nourishes the brain, nerve tissues and promotes intelligence, which can be useful during the exam time.

A leading Bollywood actress said, “Exams can be a very stressful time for students, and approaching them with a calm mind and planned approach always helps. I remember, during my school days, my mother ensured that she had prepared a meal plan and snacking routine for me during the prep-leaves, so I would be well nourished through the day. Beyond this, she also made sure that she kept a bowlful of almonds on my study table – so I had a healthy snack handy, if I ever felt hungry or exhausted after studying for several hours.”

A fitness enthusiast and Supermodel  said, “During exam season, students tend to neglect their health and fitness. While maintaining a steady exercise schedule is difficult, students can always manage their fitness by taking regular breaks from studying, every half an hour or so. Whether it is a short walk around the house or walking while studying, students must do what they can to stay active. Opting for healthier food and snacks such as almonds is also an important step that will go a long way in building a healthy routine during exams, and may also help in keeping a check on the student’s weight.”

Adding to this, a Dr. said, “I often come across concerned parents seeking diet recommendations for their children especially during exam season. I always suggest to keep nuts like almonds handy as they provide energy which may help in better concentration. Eating almonds may also help in managing the child’s weight, as according to a recent study published in the European Journal of Clinical Nutrition, participants who consumed 43 grams of dry, roasted, lightly salted almonds every day experienced reduced hunger and improved dietary vitamin E and monounsaturated (“good”) fat intake without increasing body weight.”

According to a Pilates Expert and Diet & Nutrition Consultant, “For any student preparing for exams, keeping a steady supply of energy throughout the day is important to maintain his/her concentration levels. Daily consumption of almonds keeps you energetic and I definitely recommend students to keep a handful of raw, roasted or spiced almonds in a small tiffin or box nearby, to make sure they can snack on them in between exam prep.”

“During exams, it’s not uncommon for students to feel hungry in between meals, and this leads to a lot of binge eating on unwholesome food. To minimize unhealthy food intake during exam time, parents and teachers can begin by ensuring students have an adequate number of snack breaks in between meals. For these breaks, almonds are an excellent choice of snack as they are easy and quick to flavour and go with just about any Indian masala/spices. Added to that almonds may also have satiating properties that promote feelings of fullness, which may keep the child satiated in between meals, avoiding him or her from reaching out for unhealthy snacks” said a Nutrition and Wellness Consultant.

So plan right, and prepare for exam season on a healthy note – with almonds.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     
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Simple way to improve memory

Chewing the same flavour gum when taking a test as you did while studying will improve your memory !


 

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/                                                                      FOR CROCHET DESIGNS                                                                                                    

                                https://gscrochetdesigns.blogspot.com

5 ways to boost your memory and keep you awake while studying

Studying for long hours can be a challenging task for many students, especially after a long day of classes. The fact is that you need to study hard if you want to score high grades in school or exams. For most students, the final days and nights are usually where a lot of studying actually gets done. And if you’ve ever been there, you probably know what the hardest bit is - staying awake!

Perhaps, many people experience stress or anxiety before an exam, making it hard to focus and concentrate on their studies. It may be tempting to reach for that Red Bull or espresso when you feel sleepy while studying, but they can lead to a vicious cycle. Why opt for sugary, unhealthy options when there are so many healthier alternatives out there to help combat sleepiness and boost your brain power? Try these tips to take the edge off sleepiness and help you stay awake naturally.

Eat a Healthy diet

Eat a balanced diet, focusing on protein-rich foods like nuts, lean meat, or cheese, that will fuel your body longer and give your brain a boost. Include plenty of fresh fruits and vegetables that are high in vitamins, minerals, fibre, and antioxidants. Avoid eating sugary, fattening foods that will make you feel sluggish - cookies, potato chips, soda, etc.

Drink water

Make sure that you drink plenty of water, as dehydration can make you feel sleepy and drowsy or sluggish. Avoid alcohol, especially during exams or on days when you’re studying or the day before. Alcohol can cause dehydration and negative effects on the brain.

Exercise

Try to exercise for 15 to 20 minutes on a break. This will get your blood flowing and wake up all your muscles and release proteins in your brain, improving your memory power. Going for a short walk or jog, or doing some yoga, are an excellent idea to maintain your daily physical activity, boost your mental health, and reduce fatigue. 

Chew gum

It seems to be a good idea to pop a piece of gum, preferably mint gum, in your mouth while studying as it can make it hard to fall asleep. Chewing gum may also increase the blood flow to the brain and increase alertness. As per Psychology Today, chewing gum may be an ideal late-night studying tactic as it makes you much more alert.

Use caffeine wisely

Many people drink coffee to increase alertness and stay awake while studying. But consuming caffeine in excessive amounts may contribute to a number of unwanted side effects such as insomnia, dehydration, headaches, dizziness, anxiety, and rapid or abnormal heart rhythm. Ideally, it’s recommended to consume no more than 200 mg of caffeine a day.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

                                                                           FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com

Study your diet, revise it to beat exam stress

Exams are on and it is not just children who are under stress. At a time like this, what you eat can make a huge difference on how children and parents deal with the stress.

Studies suggest that diet can reduce stress levels, irritability and promote calmness. Further, it has been reported that unhealthy meals can increase stress levels. Another study indicated that students under examination stress showed significant increase in food intake, high fat and sugary snacks, which can be counter-productive.

Further, increased stress creates a greater need for certain essential nutrients such as water soluble vitamins — Vitamin B, C — and minerals such as zinc. The levels of vitamin C can fluctuate depending on the degree of physical and emotional stress.

Nutrients such as vitamin C, B6, zinc, magnesium, potassium, pantothenic acid (vitamin B5) and amino acid tyrosine are required for synthesis and proper functioning of adrenal hormones — the most important stress fighting hormone. By following some simple tips, we can help be calm.

Eat smaller, frequent meals to ensure a steady stream of energy and have a calming effect on the brain. Choose adequate amounts of fresh fruits and vegetables like amla, citrus fruits, tomatoes, green peppers, green leafy vegetables, kiwi, broccoli, and strawberries to ensure good vitamin C status. Greens are good in particular .Vegetable and fruit smoothies are great too. oats, barley, brown rice, whole wheat and quinoa , pulses, nuts and seeds, low-fat dairy, seafood, lean meats, green leafy vegetables and wheat germ to ensure adequate intake of vitamin B and zinc.

Avoid junk food and poor quality fat (hydrogenated- trans fats).

Snack smart on fresh fruits, dry fruits, honey coated nuts, seeds, roasted whole grains, soups, salads, hot chocolate, almond milk or yoghurt, to prevent swings in blood sugars and cravings.

Most importantly, stay well-hydrated. Green tea, jasmine tea, chamomile tea help calm the mind.

Take tea, coffee and caffeinated beverages including colas should be consumed in moderation. In excess, they can reduced hydration and increase irritability. Try to take plain or lemon water if you have taken too much of tea or coffee .

For those looking for memory enhancing techniques, nourish your brain with healthy food rather than gulping memory pills. Memory boosting nutrients include antioxidants like vitamin A, E and C found in natural foods like eggs, carrots, broccoli, fish, nuts, green leafy vegetables and fruits. They reduce the cell damage in the brain. Ensure that you get enough magnesium in your diet through greens, whole grains and seeds. Limit sugar intake as it increases the body’s magnesium requirement.

Omega 3 fatty acids found in fish, mustard oil, mustard seeds, methi, urad dal, rajma, soy beans, lobia, walnuts, bajra, and flaxseeds (alsi), chia seeds are good for brain, skin and heart health.

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

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for crochet designs

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Eye Exams A Must For Diabtetics

 Researchers have said that people who are suffering from diabetes should also get their eye check-ups done regularly.

Diabetic retinopathy is the most common form of this disease, and affects about 28.5 percent of Americans with diabetes age 40 and older. That’s more than 7 million people, and the number is expected to reach more than 11 million by the year 2030.

The condition can creep up quietly. It gradually weakens small blood vessels in and around the retina, the light-sensing layer of tissue at the back of the eye. If the disease progresses, these vessels may rupture and leak blood into the eye; they can also spread and grow on the surface of the retina and cause scarring.

Typically, diabetic retinopathy has no symptoms until it reaches an advanced stage. But the disease can be detected early through a comprehensive dilated eye exam. In this procedure, an eye professional will put drops in your eye to dilate (widen) the pupil, which allows a closer look at the retina.

The good news is that with early detection, timely treatment, and appropriate follow-up, the risk of severe vision loss from diabetic retinopathy can be reduced by 95 percent. There are several effective treatment options including laser surgery and injections of anti-VEGF drugs. These drugs block the actions of a protein that can cause abnormal blood vessels to grow and leak fluid. 

ps- this is only for information, always consult you physician before having any particular food/ medication/exercise/other remedies.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com

ER Docs Can Tell Difference Between Stroke and Bell's Palsy

Symptoms of Bell's palsy and stroke can be nearly identical, 

but emergency doctors were able to identify nearly all 

patients with Bell's palsy, a new study reveals.

People with Bell's palsy commonly experience partial or 

complete weakness of the muscles of half of the face, 

making them unable to raise one eyebrow, wrinkle their 

foreheads or close one eyelid. Symptoms of Bell's palsy 

progress fairly rapidly and strongly resemble the symptoms 

of certain types of stroke.

Bell's palsy affects about 15 of 100,000 people per year. It 

causes temporary facial paralysis, likely due to damage or 

trauma to facial nerves.

In this study, researchers analyzed the records of nearly 

44,000 patients who were diagnosed with Bell's palsy at 

emergency departments over six years. Ninety days after 

their ER visit, 0.8 percent of the patients received an 

alternate diagnosis, such as stroke, brain bleed, brain 

tumour, central nervous system infection, Guillain-Barre 

syndrome, Lyme disease, ear infection or shingles.

When narrowed down to alternative diagnoses that were life-

threatening, only 0.3 percent of the patients were 

misdiagnosed with Bell's palsy, according to the study 

published recently.

"Even lacking established guidelines for diagnosing Bell's 

palsy, which is the most common cause of paralysis of one 

side of the face, emergency physicians make the right call 

nearly every time," according to lead author.

"The dramatic and distressing nature of facial paralysis often 

brings patients to the ER for evaluation, often with a concern 

that they are having a stroke. The combination of thorough 

history-taking and detailed physical exam allows emergency 

physicians to determine which patients have a dangerous 

condition and which can safely be discharged home," Dr. 

said. "While there may be a role for imaging, such as CT or 

MRI, the overwhelming majority of patients can be evaluated 

without advanced diagnostic tests."

ps- this is only for information, but always consult you physician before having any particular food/ medication.

ps- those interested in recipes are free to view my blog-

http://gseasyrecipes.blogspot.com/

for info about knee replacement, you can view my blog-

http://Knee replacement-stick club.blogspot.com/

for crochet designs

http://My Crochet Creations.blogspot.com/

I've not given details about designs, but those interested are free to mail me for the same.

BENEFITS AND RISKS OF JOINT -HIP, KNEE, REPLACEMENTS

Benefits

"There are two main reasons to have a joint replacement," says  a professor of orthopaedic surgery. "The best reason is pain relief."

During a hip or knee replacement, a surgeon removes the painful, damaged surfaces of the joint and replaces them with plastic or metal implants. This gets rid of the pain, because the diseased cartilage and bone are no longer there.

The second reason is to improve joint function, but the results are less predictable. After a joint replacement, many people can walk more easily. Some may be able to ride a bike or play golf. But there are no guarantees.

Risks

Joint replacements carry the same risks as other major surgeries. This includes the risk of dangerous infections or blood clots. People with heart conditions, poorly controlled diabetes, or weak immune systems are the most vulnerable. Surgeons use antibiotics and blood thinners to try to prevent some complications.

The other major risk is that the new joint may not work as well as hoped. Weakness and stiffness are common problems, particularly in the knee. "Patients who don't actively rehabilitate will not regain the maximum range of motion," . For best results, knee surgery patients should stick to their rehab schedule of exercise, rest, and medicines.

Less common problems include an implant that becomes loose or dislocates. And it's important to know the implant could wear out after about 20 years. That means you may need another joint replacement down the road.

Is Joint Replacement for You?

Joint replacement may be the right choice if you're in a lot of pain and other treatments haven't helped enough. But you want to be sure the joint is the true source of pain , says an orthopaedic surgeon. "The source could be something other than the joint itself, even if arthritis is visible on an MRI."

If you actually have nerve or muscle pain, a joint replacement won't help. Your doctor can tell the difference by doing a careful physical exam and by asking you questions about your pain. "Be cautious if a doctor tells you you need a hip or knee replacement without doing a physical exam,"  adds a Dr.

Realistic Expectations

A joint replacement can cure pain, but it can't restore the hip or knee you had when you were younger. People shouldn't expect to move the joint the way they did 20 or 30 years ago.

As for a patient, he went forward with his knee replacement. After four months of intense rehabilitation, the pain was gone. He's back to speed-walking and climbs 100 steps every day to keep his knee strong. On a recent vacation to Italy and Croatia, he wore a pedometer. "There were times when I comfortably walked 7 miles in a day," he says. "It feels like my knee now."

Consider a joint replacement "if pain is interfering with how you want to live your life."

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