Cherry, cinnamon and lemon water helps people that suffer from insomnia

Melatonin compound found in cherries promotes sleep. Tart cherries carry more melatonin than sweet cherries. Cherries are loaded with anthocyanins known for their capacity to protect the heart and provide an anti-inflammatory effect. Cinnamon improves blood sugar, and lemons add enough vitamin C for optimal  health.

What you need:
-One cup of warm water
 -Half a cup of pitted cherries
-One sliced  lemon
 -A pinch of cinnamon
Preparation:
Mix the ingredients and leave it aside for a few hours. Drink before bed!

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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Heart patients may benefit more from exercise than healthy people

Exercise can do more to lower the risk of premature death for patients with cardiovascular disease than for healthy people, a new study suggests.

Healthy people did have a lower chance of dying during the study when they were more physically active. But the beneficial effect of exercise was more pronounced for people with heart problems, researchers reported recently.

The study team scored participants' exercise levels and intensity based on a measure known as metabolic equivalent of task (MET) minutes per week. For optimal health, adults should get at least 500 MET minutes per week. (Because MET minutes can be difficult to calculate, an easier recommendation to follow is to get at least 150 minutes a week of moderate to vigorous exercise.)

When people had heart disease, every additional 500 MET minutes per week of exercise was associated with a 14 per cent lower risk of dying from all causes during the study. For healthy people, the same increase in activity was tied to only a 7 per cent lower mortality risk.

Altogether, researchers followed 131,558 patients with cardiovascular disease and 310,240 healthy people starting when they were around 60 years old. By the time half of the people had been in the study for at least seven years, those with cardiovascular disease were more than twice as likely to die during the study from all causes than individuals without this condition.

"Physical inactivity causes various non-communicable diseases such as coronary heart disease, diabetes, and breast and colon cancers, which ultimately lead to premature mortality," said  a co-author of the study.

"Physical activity fosters normal growth and metabolism," he said. "In addition, physical activity can make people feel better, sleep better, and perform daily tasks more easily."

While the physiologic benefits of exercise may be similar for people with and without heart disease, it's possible that heart disease patients benefit more from exercise because they have so many more risk factors for a premature death that might be addressed by getting more activity, he said.

"Physical activity has shown to lower blood pressure and blood (sugar), and (cholesterol)," he added.

Among people with cardiovascular disease, most had ischemic heart disease, also called coronary heart disease, in which the arteries supplying the heart become narrowed. People with heart disease tended to be older and they were also more likely to have other health issues like diabetes, high blood pressure and elevated cholesterol.

The study wasn't a controlled experiment designed to prove whether or how exercise might directly impact the risk of premature death. Researchers relied on questionnaires to assess exercise, which isn't always reliable, and didn't examine activity levels at work or other non-leisure pursuits.
Even so, the results underscore the importance of getting moving after a heart attack, said an expert.

"Everybody knows that increasing one's amount of exercise or general physical activity is quite a challenge, but I would say that for individuals who have survived a heart attack or similar event, it is indeed important to really try,"said another  who wasn't involved in the study. "It will not happen overnight, over a few weeks or even months, but little by little, one travels far."

And if heart patients go the extra mile and get more than the minimum recommended amount of exercise, they will see more benefits, said the  Dr.

"The plateau in the relation between physical activity level versus reduction in the risk of death is reached at a higher level of activity than in adults without cardiovascular disease," said another who wasn't involved in the study.

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  

Antioxidants and Your Immune System: Super Foods for Optimal Health

Antioxidants and Your Immune System: Super Foods for Optimal Health

One of the best ways to keep your immune system strong and prevent colds and flu might surprise you: Shop your supermarket’s produce aisle.

Experts say a diet rich in fruits and vegetables can help you ward off infections like colds and flu. That’s because these super foods contain immune-boosting antioxidants.

What are antioxidants? They are vitamins, minerals, and other nutrients that protect and repair cells from damage caused by free radicals. Many experts believe this damage plays a part in a number of chronic diseases, including hardening of the arteries (atherosclerosis), cancer, and arthritis. Free radicals can also interfere with your immune system. So fighting off damage with antioxidants helps keep your immune system strong, making you better able to ward off colds, flu, and other infections.

Antioxidants for Immunity: Where to Find Them

Adding more fruit and vegetables of any kind to your diet will improve your health. But some foods are higher in antioxidants than others. The three major antioxidant vitamins are beta-carotene, vitamin C, and vitamin E. You’ll find them in colorful fruits and vegetables – especially those with purple, blue, red, orange, and yellow hues. To get the biggest benefits of antioxidants, eat these foods raw or lightly steamed; don’t overcook or boil.

Beta-carotene and other carotenoids: Apricots, asparagus, beets, broccoli, cantaloupe, carrots, corn, green peppers, kale, mangoes, turnip and collard greens, nectarines, peaches, pink grapefruit, pumpkin, squash, spinach, sweet potato, tangerines, tomatoes, and watermelon.

Vitamin C: Berries, broccoli, Brussels sprouts, cantaloupe, cauliflower, grapefruit, honeydew, kale, kiwi, mangoes, nectarines, orange, papaya, red, green or yellow peppers, snow peas, sweet potato, strawberries, and tomatoes.

Vitamin E: Broccoli, carrots, chard, mustard and turnip greens, mangoes, nuts, papaya, pumpkin, red peppers, spinach, and sunflower seeds.

Other super foods that are rich in antioxidants include:

    * Prunes

    * Apples

    * Raisins

    * All berries

    * Plums

    * Red grapes

    * Alfalfa sprouts

    * Onions

    * Eggplant

    * Beans

Vitamins aren’t the only antioxidants in food. Other antioxidants that may help boost immunity include

 Zinc: Found in oysters, red meat, poultry, beans, nuts, seafood, whole grains, fortified cereals, and dairy products

Selenium: Found in Brazil nuts, tuna, beef, poultry and fortified breads, and other grain products

Antioxidant Super Foods: How Much Do You Need?

For optimal health and immune functioning, you should eat the recommended dietary allowance (RDA) of the antioxidant vitamins and minerals. That’s the amount of a vitamin or nutrient that you need to stay healthy and avoid a deficiency.

Here are the RDAs for some antioxidants: 

Zinc: 11 milligrams for men, 8 milligrams for women. If you are a strict vegetarian, you may require as much as 50% more dietary zinc. That’s because your body absorbs less zinc when you have a diet rich in plant-based foods.

Selenium: 55 micrograms for men or women.

Beta-carotene: There is no RDA for beta-carotene. But the Institute of Medicine says that if you get 3 milligrams to 6 milligrams of beta-carotene daily, your body will have the levels that may lower risk of chronic diseases.

Vitamin C: 90 milligrams for men, 75 milligrams for women. Smokers should get extra vitamin C: 125 milligrams for men and 110 milligrams for women.

Vitamin E: 15 milligrams for men and women.

How Foods Boost Immunity

Can’t you get antioxidants from taking a vitamin or a supplement? Yes, but you may be missing out on other nutrients that could strengthen the immune system. Foods contain many different nutrients that work together to promote health. For example, researchers delving into the mysteries of fruits and vegetables and the complex antioxidants they contain have discovered benefits of:

Quercetin: a plant-based chemical (phytochemical) found in apples, onions, teas, red wines, and other foods. It fights inflammation and may help reduce allergies.

Luteolin: a flavonoid found in abundance in celery and green peppers. It also fights inflammation and one study showed it may help protect against inflammatory brain conditions like Alzheimer’s.

Catechins: a type of flavonoid found in tea. Catechins in tea may help reduce risk of heart disease, cancer, and Alzheimer’s disease.

If you can’t get enough antioxidants in your diet by eating fresh produce, some experts recommend taking a multivitamin that contains minerals, too. But be cautious about taking individual immune system supplements to boost immunity. With antioxidants, as with most anything, moderation is key. Vitamins A and E, for example, are stored in the body and eliminated slowly. Getting too much can be toxic.