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.     
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 

Regular exercise may reduce depression risk

Regular exercise may reduce the risk of depression, even in people who are genetically prone to the condition, according to a new study.

“Our findings strongly suggest that, when it comes to depression, genes are not destiny and that being physically active has the potential to neutralize the added risk of future episodes in individuals who are genetically vulnerable,” study lead author said in a statement.

The study discovered that certain genes boost risk of depression of a person while increased levels of exercise essentially cancelled out that genetic risk, it was reported.


According to the study, for every four hours of exercise per week, participants saw a reduction of 17 per cent in their chances of experiencing bouts of depression over the next two years.

According to the National Institutes of Health (NIH), depression can run in families suggesting that genetic factors contribute to the risk of developing the disease.

In the new study, the researchers analysed information from nearly 8,000 participants in the Partners HealthCare Biobank, a database to help researchers better understand how people’s genes, environment and lifestyle affect their health.

Participants provided a blood sample, their genomes were analysed and filled out a survey about their lifestyle behaviours, such as how much exercise they typically get in a week.

The information received was then linked with people’s electronic health records (EHRs) within Partners HealthCare, a Boston-based health care system.

The study was conducted on people who were not currently depressed so the researchers excluded people who had visited a medical professional for depression within the past year.

Researchers using the genome date calculate the person’s genetic risk for depression and gave people a “score” based on their risk. They found out that those with a high risk for depression were 50 per cent more likely to experience a new episode of depression within the next two years, compared with those at low genetic risk.

It was found out that people who were physically active were less likely to experience a new episode of depression.

Moreover, both high-intensity exercises, such as running, and low-intensity exercises, such as yoga, were linked with a decreased risk of depression.

However, the study did not prove that lack of exercise causes depression. 

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      

Set the pace: Being fit and active is not a luxury but a necessity

If four things are followed — having a great aim, acquiring knowledge, hard work and perseverance — then anything can be achieved. -- A.P.J. Abdul Kalam

Survival is of the fittest. Being fit and active is not a luxury but a mere necessity to sustain a quality standard of living. Not working out because of too much work is no excuse. It is often work that leads one to lifestyle disorders, such as diabetes, blood pressure, obesity and stress. Taking an hour out to work the body is not much to ask of one’s self because health is priceless. The body demands being active and fit to sustain itself.

Everyone wants to be fit and remain so. There are, however, exceptions. Report making, assignment submission, late work hours, attending social gatherings or simply wishing to do nothing on the one day of holiday hinders one from sweating it out and getting the heart pumping. It is important to accept the fact that exercising regularly and eating right is the only way one can stay healthy.

Most of us start training programmes on a rock-solid mode. However, the curve of the graph declines after a fortnight when an excuse to quit crops up. There are ways to keep up the training regimen and achieve the kind of fitness one wants and, more importantly, can.

One can begin by accepting a fact — working out is as significant as everything else in life. It can even be said that it is as crucial as life itself. It is good health that enables one to lead a pain-free retirement life everyone often dreams of. Being fit will help you continue doing all the fun things you always wanted to do. There are people who are 60-plus and still enjoy rock climbing and trekking, simply because they worked out to beat ill health.

Realisation of this simple truth will permit one to be able to make exercise a key component in the day’s plan. Should you fail to imbibe a consistent workout programme, the enthusiasm of the first workout plan would prove futile. Here are some ways to ensure a consistent approach to workouts…

    Fix the exercise time on your schedule and follow it much as you would for your important meetings and conferences.
    Maintain a journal. Make a note of the workout timings and days on your phone’s calendar. Abide by them just as you would for an important meeting with your tax officer.
    Keep it plain and simple. It is more likely for one to adhere to a simple schedule in the long run. Should going to the gym be a task itself much as the workout, you would invariably fail to visit the gym. Identifying a gym location in the proximity of your residence or workplace will save time in travelling and not hinder family and professional obligations.
    Many commence their training with great zeal. They tend to invariably exceed their limit. In the bargain, they get too sore and fatigued. Such a workout could lead to injuries, such as tissue or muscle tear.
    Each training session should not exceed 42 minutes or else you are working on your stress hormone (cortisol) and it’s detrimental to the benefits of exercising. The body requires adequate time to rest and recover for better performance for the next session. So the most ideal approach is to set attainable and realistic goals.

It is realistic to work on short-term goals

When you’re starting out new, there will be some people who would either be with you in your new endeavour or tear you down. It is in your best interest to overlook all forms of negativity. Remember, your aim is to be fit and work towards a disease-free life. If anyone has a problem, let them deal with it.

Without a doubt one must work under a skillful, experienced, qualified fitness coach to get the best results and this should be your long-term goal. Coaches need to make sure they aren’t overloading or not adequately challenging their clients. Experienced coaches will be able to make the exercise regimen effective and enjoyable to your liking.

Rather than seeing too much into the future, it is more realistic to work on short-term goals, phase by phase, such as intermediates week (someone working out at intermediate level will see progress in four to six weeks) or monthly. Set a meaningful and practical goal that would not only be attainable but would also be powerful enough for you to overcome laziness and encourage you to train. It’s all in the mind; your mindset will determine your punctuality.

Be it in a gym or just on an open field, remember you are not exercising to lose weight. You are exercising regularly because of how you feel as a result of exercising regularly. You will get leaner and will have more energy and higher self-esteem. Exercise will boost your general health and enhance your mood because it releases two good neurotransmitters — serotonin and norphenylephrine — during training. The actual increase of endorphins occurs after an hour of high-intensity training. Endorphins are a reaction to stress that are released to decrease pain. So to truly get that release, you must get your body to a point of pain. However, the difficult part is if you put too much stress on your body, it may be counterproductive, resulting in exhaustion and irritable mood. I would suggest that you find your sweet spot. Understand and listen to your body.

A lot of people make excuses because they are being pushed out of their comfort zone. It appears that they are more apprehensive rather than being lazy. It is a mental phobia that provokes people to make an excuse. The only way to deal with it is to face the fear.

Working out is about determination; a strong resolve to be fit and healthy. You learn to embrace and appreciate the pain and soreness after a while, and your mind will generate the tale why it’s nice. The post-exercise soreness — DOMS (Delayed Onset Muscle Soreness) — actually feels good and you’ll miss the DOMS once you’re regular.


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  

Training to coaches offers a means for helping children with autism

Ahead of World Autism Awareness Day on April 2nd, researchers have shown that training provided to the coaches offers a means for helping children with autism. A study to this effect has been published by researchers.

The reserchers ran a school-based multi-sports programme titled " Supporting Success" designed to help children with autism develop important life skills via regular organised sports. It helps children with autism develop important life skills via regular organised sports. Yet it does so by focusing on the child's environment instead of directing the intervention to the child itself.

Autism Spectrum Disorder (ASD) is a lifelong developmental condition that can affect how a person communicates and interacts with the world around them. " Coaches play a paramount role in providing the ' right' environment for students with autism to enjoy and participate in sport. Yet the challenge is that they often feel unprepared to work in special settings, said one of the researchers.
Our research shows that there are specific tactics that coaches can use to encourage students with autism to more effectively participate in sports and physical activities, said a researcher. It can be done  by using visual cards to communicate, demonstrating activities before students have a go; using distinct coaching aids to familiarize students with sports  equipment, and various approaches for overcoming individual sensory challenges. 

We're very pleased to hear that both parents and teachers are reporting great improvements in physical and interpersonal skills, concentration, and general calmness, as well as increased interests in new experiences, new friendships, and a general feeling of being more connected with the environment and community, she said. According to co-researcher, the findings show important it is to consider the world from the perspective of a child with ASD.

Many kids  struggle to process auditory commands which can make verbal instructions tricky, but add a visual cue card as a prompt or actively show them what they need to do, and it's a completely different story, " he said. " Similarly, we've found it effective to use plain words to describe activities. Instead of sports-specific lingo, like " Throw the cricket ball at the stumps", we're suggesting coaches use literal words, like ' throw the ball at the 3 sticks'. This was far more effective for kids with autism, especially when they're just learning about the sport, he added.

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

Ahead of World Autism Awareness Day on April 2, researchers have shown that training provided to the coaches offers a means for helping children with autism. A study to this effect has been published by researchers in the journal of 'Strategies: A Journal for Physical and Sport Educators.' The researchers ran a school-based multi-sports programme titled 'Supporting Success' designed to help children with autism develop important life skills via regular organised sports. It helps children with autism develop important life skills via regular organised sports. Yet it does so by focusing on the child's environment instead of directing the intervention to the child itself.

https://www.thehansindia.com/hans/young-hans/training-to-coaches-offers-a-means-for-helping-children-with-autism--516968

Ahead of World Autism Awareness Day on April 2, researchers have shown that training provided to the coaches offers a means for helping children with autism. A study to this effect has been published by researchers in the journal of 'Strategies: A Journal for Physical and Sport Educators.' The researchers ran a school-based multi-sports programme titled 'Supporting Success' designed to help children with autism develop important life skills via regular organised sports. It helps children with autism develop important life skills via regular organised sports. Yet it does so by focusing on the child's environment instead of directing the intervention to the child itself.

https://www.thehansindia.com/hans/young-hans/training-to-coaches-offers-a-means-for-helping-children-with-autism--516968

7 Simple Ways to Care for Your Teeth

Just like any other part of your body, your teeth require your attention and proper care. If a visit to the dentist is not something you enjoy, it is essential that you care for your teeth all the more, preventing dental decay. To enjoy long-lasting, strong and healthy teeth, Keep the following tips in mind: 

 

1. Change your eating habits

Changing your eating habits and switching to a healthy diet will help boost your health, no matter what your goal is. A study published  suggests that a change in diet can actually reverse tooth decay. Consumption of products rich in sugar leads to tooth decay, and, furthermore, the phytic acid can block the absorption of calcium.
An ideal diet for your teeth will ensure that you get enough calcium. It's the main building block of your bones and teeth. You should also drink unsweetened beverages and avoid sodas, juices, and fizzy drinks. You can try simple water, fruit smoothies, and unsweetened tea. Water is ideal and has a number of positive effects on the body, including increased hydration and a higher flow of saliva. 
2. Chew sugarless gum 
Chewing sugarless gum can actually help you prevent tooth decay. Most sugarless gums contain a component called xylitol, a natural sweetener. But, unlike food, it does not lead to the growth of bacteria in your mouth. In addition, when you chew, your mouth fills with saliva that can naturally wash off food remains. 

3. Clean and change your toothbrush regularly

Pick a small or medium-sized brush, ensuring that the bristles can reach into the crevices of your molars where food remains can hide after you eat. Be sure to rinse your brush with water after each use and leave it to air dry. And don't leave your brush in the same room as your toilet since fecal bacteria may end up on it. Your toothbrush should also be changed regularly. 
4. Follow basic dental care routine
Almost 42% of adults use just a toothbrush for their oral care. But, if you want to protect your teeth from early decay, be sure to brush your teeth for two minutes, twice a day. Try to brush all the surfaces of your teeth, reaching to the farthest corners. Floss your teeth to pull out remaining food from underneath your gums and try to get the germs stuck there. Use a mouthwash. A mouthwash has antibacterial effects that help get rid of any remaining bacteria in your mouth. 

5. Visit your dentist for regular cleanings

While regular visits to the dentist are unpleasant, it's always better to prevent a problem rather than treating it after it has formed. No matter how well you brush or floss your teeth, there will always be areas that are hard to reach. A dentist will clean near the gum line on the back and front of your teeth to remove any plaque and tartar. Regular cleaning is an important step in the fight against cavities. 
6. Add supplements to your diet
One other thing you can do to help your saliva fight dental plaque is to take vitamins that are essential for establishing the good health of your teeth. For proper salivation you must consume foods rich in fiber - this includes fruits, nuts, and vegetables, the best being apples, bananas, Brussels sprouts, and peas. Whole grain foods contain a lot of vitamin B and iron. In addition, whole grains contain magnesium, a mineral that helps absorb calcium and strengthen your teeth. You should also eat seafood more often if you want to get more vitamin D from your meals - opt for salmon, herrings, canned tuna, and sardines. 

7. Try coconut oil pulling

Coconut oil naturally protects your teeth from decay. The oil pulls bacteria out of your teeth and heals them. Simply swish a tablespoon of coconut oil in your mouth for 5, 10 or 20 minutes until your saliva and the oil turn a milky white color. But don't swallow it! While oil pulling does not reverse the effects of tooth decay, it helps prevent cavities.

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     

Cut risk of diabetes by 30 per cent with just 30 minutes of physical activity

The number of people suffering from diabetes is on the rise. Whether we blame a sedentary lifestyle or the food we eat, there is no ignoring the number of people who fall a prey to the disease. According to experts this disease is not only a blood sugar disorder but is a vascular disease.  

With almost everyone spending so much of their time in a sedentary job, how can one stay healthy and safe from diabetes? Here are some things you can do:

Be physically active: You have probably heard this advice a million times, but it is true. The best way to keep healthy is to exercise. It not helps reduce weight, but also regulates blood sugar levels. Half an hour of exercise whether aerobic exercise, or activities like dancing, playing tennis, brisk walking etc. reduces the risk of Type 2 diabetes by 30%. If you do not have time in the day, you could try taking a fifteen minute walk after each meal within your office complex. This helps regulate one’s blood sugar levels thereby reducing the risk of developing diabetes. 

Healthy diet:  Eating foods that are rich in fibre helps to naturally balance sugar levels in the body. Avoid the habit of overeating and instead divide your meals into 5-6 meals including snacks  etc. There is one sneaky demon when it comes to eating – emotional eating. Yup, when you are stressed out or just feeling low, one does tend to turn to food to calm down. Avoid this habit, it leads to weight gain and eventually diabetes. Junk food is also a strict no-no as they are a major reason of obesity and diabetes. 

Get proper sleep: Sleeping for at least 7-8 hours in a day is a must since proper sleep will make you feel energetic, and most importantly keep a check on your cravings for high-calorie food.  

Manage stress: Stress is one of the major reasons for diabetes.  Studies suggest that the more stressed out a person is the more he/she tends to resort to unhealthy food habits or start smoking and/or binge drinking. How stress works is that the stress hormones alter blood glucose levels directly increasing the risk of the diabetes. To lower your stress levels you could try yoga, meditation, exercising, listening music or anything that makes you happy and stress free.

Get Regular health check-ups: As the saying goes, better safe than sorry, getting regular health check-up especially after the age of 45 is always a good idea. But if you have known risk factors (like high blood pressure or obesity), discuss them with your doctor. 

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/

Poor Oral Hygiene Tied to Cancer-Linked Virus

People whose teeth and gums are in poor condition may be more susceptible to an oral virus that can cause certain mouth and throat cancers, a new study suggests.

Researchers found that many adults, those who rated their oral health as "poor" to "fair" were more likely to have an oral infection with human papillomavirus (HPV), which, in certain cases, can eventually lead to cancer.

Overall, 10 percent of people with tooth or gum disease tested positive for oral HPV. That compared with 6.5 percent of those who rated their dental health as "good" to "excellent."

The results,  do not actually prove that diseased teeth and gums cause HPV infection.

Her team tried to account for other factors that could affect dental health or the odds of having HPV -- such as smoking or multiple oral sex partners. And poor oral health was still linked to a 56 percent increase in the risk of having oral HPV.

Still, she said, there are already plenty of reasons to take care of your teeth and gums. "Good oral health care is important for your health in general," she said. This study just offers some more incentive, she added.

HPV, which can cause genital and anal warts, is the most commonly transmitted sexual infection. Usually, the immune system clears the infection, but in some cases the virus persists in the body. And persistent infection with certain HPV strains can eventually lead to cancer -- with cervical cancer the best known.

HPV can also invade the mouth during oral sex. Those infections usually cause no symptoms, but a lingering infection with a cancer-linked strain can lead to oropharyngeal cancer, which affects the back of the throat, base of the tongue and tonsils.

It's a rare cancer, but cases tied to HPV are on the rise in the United States. No one knows why.

It's already known that poor oral hygiene is tied to a heightened risk of oropharyngeal cancer, even when smoking and heavy drinking -- two big risk factors for the cancer -- are taken into account.

But it has not been known whether dental health matters in the risk of oral HPV infection, she noted.

If unhealthy gums and teeth do raise the odds of oral HPV infection, it's not certain how. But she said it's possible that diseased gums offer an "entry portal" for the virus.

Fewer than 12,000 cases of oropharyngeal cancer occur among  each year. But it's thought that HPV causes nearly three-quarters of them. So preventing the infection is key to preventing the cancer.

There are two vaccines available against the most common cancer-linked strains of HPV (Gardasil and Cervarix). Experts advise vaccination for girls, boys and young adults.

Of course, that would not be of help to most of the people in this study, the majority of whom were aged 30 or older, said Dr.

Oral hygiene, on the other hand, is something we all can pay attention to, she noted. "Taking care of your teeth, taking care of your gums -- it makes sense," she said.

To help keep your mouth healthy, the  Dental Association recommends dental visits at regular intervals determined by your dentist.

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/