Diet can prevent Osteoporosis

• You should start high fruits & vegetables into your diet.There is a direct connection between high bone density and fruit consumption. The alkali buffers in fruits and vegetables help reverse the normal loss of calcium that your body undergoes.
• You should take Vitamine D by spending 20minutes of sunshine. This essential vitamin helps your body absorb calcium better. If the sun is out of the question for you, then you need to eat foods with fish oils, such as fatty fish meat. Fortified foods, like fortified milk, also provide your body with vitamin D.
• You can add calcium supplements into your diet to help prevent osteoporosis.Drinking milk or eating cheese and yogurt also provides your body with the calcium it needs to fight bone loss.
• Diet should be healthy and rich in calcium.

                           By eating a well-balanced diet from an early age,we can have stronger bones that are less likely to become brittle and break. A good diet will also reap benefits in many other healthy ways, and we can enjoy a better quality of life in our golden years

10 Foods to Keep Your Arteries Clean

  1. Garlic: Garlic is important to treat heart diseases and hypertension.Garlic can inhibit the coronary artery calcification.
2.  Grapes:Grapes have flavonoids that prevent the oxidation of LDL cholesterol that leads to formation of plaque in artery walls,lower the risk of developing the blood clots that lead to heart attacks.
3.  Berries: Berries are rich in antioxidant flavonoids (such as anthocyanins) that can help prevent artery hardening and help to scour plaque from the walls of the arteries.
4.  Apples:Apples contain pectin a soluble fiber that lowers cholesterol.They also contain quercetin, potassium and magnesium which help in keeping your blood pressure under control.
5.  Spinach: Spinach is rich in lutein, a plant carotenoid,help prevent heart attacks by keeping artery walls clear of cholesterol buildup.it is also high in potassium and folic acid,defense against high blood pressure.
6.   Fish: Especially oily fish like salmon and tuna which have Omega 3 fatty acid prevent clots from forming and cholesterol from becoming damaged or oxidized.Omega 3 oils stop the build up of fatty deposits in the arteries.
7.  Olive Oil: Molecules of bad cholesterol when mixed with monounsaturated fats found in olive oil become less likely to be oxidized (only oxidized cholesterol is able to stick to your artery walls and form plaques)
8.  Tomatoes: Tomatoes are rich in carotenoid lycopene, the compound that gives tomatoes their color.lycopene may help to prevent hardening of the arteries or atherosclerosis.
9.  Green tea: Green tea also contain powerful antioxidants called flavonoids that can improve the health.helps lower your risk of heart disease.
10.Pomegranate: Pomegranate and its juice is high in antioxidant content which may help fight hardening of the arteries,reverse the progression of this disease,reduced the effects of stress on human blood vessel cells,help keep arteries open and keep blood flowing.
    Apart from the above mentioned foods, you also need the following tips to clean your arteries quickly

• Exercise keeps you and your heart healthy. So make sure you exercise on a regular basis.
• Reduce saturated fat,trans fatty acids and hydrogenated fats intake as they are known to raise your LDL cholesterol.
• It is also important that you drink plenty of water.
• eating junk food and living a sedentary life is a path to clogged arteries.

Diet role during cold & flu

• Take plenty of fluids to flush toxic out of the body.The ideal liquids are water and fresh fruit juice. Avoid drinks that have diuretic (fluid-eliminating) properties, such as tea and coffee. 
• Drink at least six to eight glasses of liquid daily. Fluids help to thin secretions, making it easier for the body to clear them, and also help to prevent constipation.
• Avoid milk and other dairy products.a compound in milk triggers the release of histamine, a chemical that contributes to runny nose and nasal congestion which can make chest, sinus, and nasal congestion worse. 
• Avoid alcoholic drinks, as these are dehydrating. It depletes the body of vitamin C, and puts extra strain on the liver, which has to work extra hard to detoxify the body during illness.
• If your appetite is reduced don't feel obliged to eat, as long as you drink plenty. Foods should be as light and easily digestible as possible, with a strong emphasis on vegetable soups, broths, salads and lightly cooked fish or chicken. 
• Avoid high-fat, indigestible foods such as cheese, red meat and pastries.
• Grapefruit is a great food for fighting a cold. It is high in vitamin C. It also helps detoxify the liver. The liver is your front line to the immune system, and when immunity is impaired, you need something that’s alkaline and not acidic to detoxify it. All citrus fruits become alkaline when metabolized in the body. But oranges and other citrus fruits are too sweet to promote proper liver drainage, so you get much better detoxification from grapefruit.
• Increase the proportion of vitamin C-rich foods in the diet, such as tomatoes, raw green peppers, carrots, strawberries and citrus fruit.
• Eat fresh, raw fruit and vegetables, whole grains, garlic, pulses, beans.These foods appear to increase resistance to infection and improve vitality.
• Drink some hot fluids. This will warm your throat.Taking herbal drink such as ginger tea is doubly helpful because of their heating effect as well as the antiviral effect.
• Stay away from sweets when you have cold.
• For a sore throat, take one zinc lozenge dissolved in the mouth every two to three hours or as needed.
  
• To clear up nasal congestion, use steam inhalation adding eucalyptus oil to the water.
• If you don't feel like eating, do not force yourself during cold & flu.

keep skin looking clear & lustrous with your daily healthy diet

1. Drink lots of water through the day, not only to replenish moisture lost to the heat and sweat but also to help flush toxins out of the body.
2. To balance Pitta, choose cooling herbs and spices such as mint, cardamom and fennel. Stay away from iced beverages because they hinder digestion and can create toxins leading to skin breakouts.
3. Eat fruits, vegetables and herbs, which supply the skin with essential nutrients and come with free-radical fighting antioxidant properties while they help keep your skin cool.Fresh ginger, mint and basil add flavor and aromas.
4. Milk is a cooling, Pitta-pacifying beverage that also supplies nutrients to your skin and helps to keep it from drying out. also combine milk with ingredients like almond meal and rose water to make a Pitta-balancing skin cleanser.
5. Get plenty of quality rest each night. Keep your bedroom cool, dark and comfortable and sleep on cotton or linen sheets. Get to bed early and awaken early for clear healthy skin and sparkling eyes.
6. When you feel stressed, angry or frustrated, your skin will show it over time as furrows and small lines and breakouts. Practice calming yoga poses or meditation to stay serene and help your body and mind manage stress.
7. Diffuse Pitta-balancing essential oils, such as rose, sandalwood and lavender to keep mind and heart balanced. Walk on the beach or through a cool shady garden.
8. The sun can increase sebum production, causing your skin to look oily on occasion. When the oil combines with dirt and sweat, pores get clogged.Use a non-soap based gentle cleanser that will deep cleanse without drying out the skin. A good cleansing mix for dry/normal skin can be made with almond meal, oatmeal, milk and rosewater. For oily skin, try oatmeal with yogurt and a little lemon and neem powder. If you use a toner, look for one without alcohol.
9. Keep your skin nourished with an herbal moisturizer such as sandalwood, turmeric, brahmi, amla and aloe vera. At least once a week, treat yourself to a fruit or vegetable mask appropriate for your skin type.Puree the fruit or vegetable and blend with some yogurt, honey, oatmeal and lemon juice (for oily skin) or rosewater (for dry skin) and apply evenly to the face. Let stay for 15-20 minutes and then rinse off with lukewarm water.
10. Do not go out during the hottest parts of the day, between 10 a.m. and 4 p.m. If you exercise outdoors, do it early in the morning. Wear sunscreen, lip protection, sunglasses and a broad-brimmed hat when you go out-exposure to the sun can age skin very rapidly. A thin mixture of red sandalwood powder and rosewater applied to your skin 2-3 times a week can help it become more resilient. Take an aromatherapy floral water or hydrosol along for the day to stay refreshed.
11. Each evening, splash lots of cool water on your eyes. When you can, soak some cotton pads in cool water or rose water and place them over closed eyes for 10 minutes. Keep your feet clean and cool. Wear sandals when you can to let feet breathe and stay odor-free.                  

Diet for migraine attacks

1.Avoid going without food for long periods of time. Also, make sure you eat something after prolonged exercise.else, this may cause low blood sugar, which can indirectly cause migraine.
2. Make sure you eat three well-balanced meals a day. Avoid over-indulging in carbohydrates at any single meal.
3. Never neglect your breakfast.
4. The below foods are known to cause migraine in some people. Try and avoid them:

• Cheese
• Vinegar
• Nuts
• Citrus fruits and juices
• Beans
• Bananas
• Plums
• Raisins
• Avocados
• Fresh bread
• Processed meats like sausage, bacon and salami
• Chocolates

5. Some drinks are known to cause migraine that you could avoid are:

• Red wine
• Champagne
• Drinks containing caffeine, like tea, hot chocolate and cola drinks

Some people can tolerate decaffeinated drinks, but they may pose a problem for others.
6.Avoid foods that contain chemicals like:

• Monosodium Glutamate, which is present in Chinese food as well as many processed foods.
• Nitrates and nitrites present in many cured and processed meats.
• Tyramine present in red wine and cheese.
• Aspartame, tartrazine and other food additives.

7.Take magnesium and riboflavin vitamin supplements regularly.
8.An extra dosage of vitamins B5, C and E as well as evening primrose oil could prove beneficial.
9. Add fresh root ginger to your food.
10.Frequent headaches could indicate you are low in important vitamins and minerals. Low levels of niacin and vitamin B6, for instance,can cause headaches.Therefore, take all the B vitamins to help combat stress and avoid tension headaches.Protein rich foods, like chicken, fish beans and peas, milk, cheese, nuts and peanut butter are good dietary sources of both niacin and vitamin B6.
11.Minerals like calcium and magnesium work together to help prevent headaches, especially those related to the menstrual cycle.Good sources of calcium are dairy products, dark green leafy vegetables --like broccoli --beans and peas.Magnesium can be found in dark green leafy vegetables, nuts, bananas, wheatgerm, seafood, beans and nuts.
12.Fresh garlic bulbs eaten in a salad helps clear headaches.
13.Parsley and peppermint, spearmint, lemon or chamomile tea help soothe headache symptoms.
Traditional home remedies
i. Heat 3 tablespoons of mustard oil. Soak a handkerchief or soft cotton face towel in this oil and apply to the forehead as required.
ii. Steep a handful of coriander seeds in boiling water for several minutes. Inhale the steam under a towel to relieve sinus-related headaches.
iii. A ginger or mustard footbath may ease the pain and warm the body.Tie a handful of mustard seeds or a ginger piece in muslin cloth. Soak this in a bucket of boiling water. Wait for the water to cool a little. Soak your feet in this water.

Therapeutic Uses of Honey

• As it contains sugars which are quickly absorbed by our digestive system and converted into energy, this can be used as instant energizer.
• As it is hygroscopic it speeds up healing, growth of healing tissue and dries it up.
• Honey acts as a sedative and is very useful in bed wetting disorders.
• Honey is very good anti-oxidant which restores the damaged skin and gives soft, young looks.
• Honey has antibacterial properties due to its acidic nature and enzymically produced hydrogen peroxide.
• Constant use of honey strengthens the white blood corpuscles to fight bacteria and viral diseases.
• Honey is very good for eyes and eye sight.
• It quenches thirst.
• Dissolves kapha.
• Reduces effects of poison.
• Stops hiccups.
• It is very useful in urinary tract disorders, worm infestations, bronchial asthma, cough, diarrhea and nausea -vomiting.
• Cleanse the wounds.
• It heals wounds.
• Helps in quick healing of deep wounds.
• Initiates growth of healthy granulation tissue.
• Honey which is newly collected from bee hive increases body weight and is a mild laxative.
• Honey which is stored and is old helps in metabolism of fat and scrapes Kapha.

Precautions to be Taken Before Using Honey:

• Honey should not be mixed with hot foods.
• Honey should not be heated.
• Honey should not be consumed when you are working in hot environment where you are exposed to more heat.
• Honey should never be mixed with rain water, hot and spicy foods, and Fermented beverages like whisky, rum, brandy etc, Ghee and mustard.
• Honey includes nectar of various flowers of which some may be poisonous.
• Poison has hot or Ushna qualities.
• When honey is mixed with hot and spicy foods the poisonous properties get enhanced and cause imbalance of doshas.

Few Home Remedies with Honey

Mix 2 tea spoon of honey with carrot juice and consume regularly. This helps to improve eyesight and is very helpful for those who sit before computer for long hours. 

In cold, cough and congested chest mix 2 tea spoons of honey with equal quantity of ginger juice and should be consumed frequently. 

A mixture of black pepper powder, honey and ginger juice in equal quantities, when consumed thrice daily help to relieve the symptoms of asthma.

Regular use of one tea spoon of garlic juice mixed with two tea spoons of honey help to control blood pressure.

One glass of warm water taken with two tea spoons of honey and 1 tea spoon of lemon juice in early morning reduces fat and purifies blood.

Consuming one spoon of honey daily help us to lead a healthy long life.  

Preventing Cardiovascular disease

• Maintaining a healthy weight, with a body mass index(BMI) of 18.5–24.9.
• Limiting dietary fat to 30 percent or less of total calories—10 percent saturated fat, 10 percent poly unsaturated fat, and 10 percent mono unsaturated fats. Consumers should be aware that ounce for ounce, all sources of fat have approximately the same amounts of calories.
• Limiting saturated fats to 10 percent of calories. Saturated fats come primarily from animal sources (e.g., high-fat dairy and meats), but also are found in coconut and palm oil.
• This scan of the cardiovascular system shows the heart and lungs, with major blood vessels radiating from them. Cardiovascular diseases, which affect the pumping of the heart and the circulation of blood, are the leading cause of death in developed nations.
• Limiting polyunsaturated fats to 10 percent of calories. Polyunsaturated fats come primarily from vegetable oils (e.g., corn oil, safflower oil).
• Limiting monounsaturated fats to 10 percent of calories. Monounsaturated fats may have a protective role in heartdisease. Excellent sources of monounsaturated fats include olive oils, nuts, avocado, and canola oil.
• Increasing intake of omega-3 fatty acids. Two to four grams daily of omega-3 fatty acids may lower risk for CVD by reducing blood clotting, making platelets less sticky, and lowering triglycerides. Patients should inform their physician if they are using omega-3 supplements, since they may increase the risk of bleeding. Excellent sources of
• omega-3 include fatty fish (such as salmon and sardines), fish oils, and flax seed.
• Limiting sodium intake to 2,400 milligrams per day.
• Increasing potassium intake to at least 3,500 milligrams per day.
• Eating at least five servings a day of fruits and vegetables.
• Eating a plant-based diet consisting primarily of whole grains, fruits, and vegetables is also recommended.
• Eating at least 25 grams of fiber daily.
• Eating 25 grams of soya protein daily.
                                               In addition to diet modification, research is increasingly focused on the role of physical activity in preventing CVD. People who are not physically active have twice the risk of heartdiseaseas those who are active.