Health Benefits of Black Tea

Black tea, has many health benefits. 

They are:

Black tea (just like green tea) is plucked from a plant called camellia sinensis. The leaves of black tea, are steeped such that it can give a dark colour when used as a beverage. Also, the leaves are mature dry and processed such that it has a dark colour. Black tea has extremely low caffeine content, which is great for circulation. 

Fluoride is another content of black tea and thus allows oral and bone health. Black tea, contains flavonoids which are also found in apples. Unlike green tea, black tea, once processed eliminates all antioxidants existing in it. Black tea not only helps to fight bacteria but also strengthens the immune system. As one knows, drinking tea hydrates the body, thus a cup of black tea helps moisturise the skin. Black tea also balances the hormone levels, which fends off stress. Not only does black tea have anti-inflammatory qualities, it also keeps a check on the digestive tracts functioning. It can help reduce stroke risks as it balances the cholesterol level. 

To reduce puffiness of the eye, just store black tea bags in the fridge and apply it to the eye area.

Health Benefits of Turmeric

The active ingredient in turmeric is curcumin. Tumeric has been used for over 2500 years in India, where it was most likely first used as a dye.

The medicinal properties of this spice have been slowly revealing themselves over the centuries. Long known for its anti-inflammatory properties, recent research has revealed that turmeric is a natural wonder, proving beneficial in the treatment of many different health conditions from cancer to Alzheimer's disease.

Here are 20 reasons to add turmeric to your diet:

1. It is a natural antiseptic and antibacterial agent, useful in disinfecting cuts and burns.

2. When combined with cauliflower, it has shown to prevent prostate cancer and stop the growth of existing prostate cancer.

3. Prevented breast cancer from spreading to the lungs in mice.

4. May prevent melanoma and cause existing melanoma cells to commit suicide.

5. Reduces the risk of childhood leukemia.

6. Is a natural liver detoxifier.

7. May prevent and slow the progression of Alzheimer's disease by removing amyloyd plaque buildup in the brain.

8. May prevent metastases from occurring in many different forms of cancer.

9. It is a potent natural anti-inflammatory that works as well as many anti-inflammatory drugs but without the side effects.

10. Has shown promise in slowing the progression of multiple sclerosis in mice.

11. Is a natural painkiller and cox-2 inhibitor.

12. May aid in fat metabolism and help in weight management.

13. Has long been used in Chinese medicine as a treatment for depression.

14. Because of its anti-inflammatory properties, it is a natural treatment for arthritis and rheumatoid arthritis.

15. Boosts the effects of chemo drug paclitaxel and reduces its side effects.

16. Promising studies are underway on the effects of turmeric on pancreatic cancer.

17. Studies are ongoing in the positive effects of turmeric on multiple myeloma.

18. Has been shown to stop the growth of new blood vessels in tumor

Burning Calories with Skipping

The least expensive and most effective workout ever, skipping also improves your agility and reflexes.

A simple, inexpensive jump rope and some nice music can help you too, if you are consistent with it and do it right. Some points you need to keep in mind...

- An hour of skipping burns off over 1,000 calories. And 10 minutes of it burns around the same amount of calories as running a mile for that duration.

- Start off by skipping for a few minutes daily and gradually increase the duration.

- Remember to keep changing your skipping style every 30 to 40 seconds to avoid getting tired faster.

- Skipping can do wonders for your arms — it gives a great workout to your shoulders and also works wonders for your legs and abs.

- It increases coordination between your feet and hand movements, improves your agility, reflexes, posture and flexibility and is also known to strengthen your bones.

- Being an amazing cardio workout, it allows your body to burn fat more effectively, when you are doing other less intense exercises. Besides, it increases your endurance levels and makes you more vigilant.

- Avoid jumping on the carpet (you could slip or twist your ankle), grass, concrete, or asphalt. Your exercise surface should be a wooden floor or an impact exercise mat.

- You need to consult your doctor before you take up skipping especially if you have problems with your knees, ankles and legs.

How to jump rope:

- Jumping rope needs coordinated movements and if you are new to it, you need to do both movements separately first and then merge them together.

- Jump without the rope first and later, hold the rope handles and swing it. Later combine both movements.

Why skip?

- For skipping rope, you do not need a gym; you can skip and jump anywhere.

- It exercises your entire body.

- You do not need an expensive trainer to tell you how to do this — just take a rope and skip away.

- It is the least expensive workout ever created

You don't have to worry about the weather, like you do when you have to go for walks.

Tip:

Don't jump too high — ideally, it should not be more than an inch off the floor.

20 Super Foods for Long Life

Longevity isn't just about delaying death — it’s about enjoying extended years of health and vitality. Eating a healthy diet is one of the lifestyle choices we can make to slow down the aging process and delay the onset of age-related chronic illnesses.

Consuming foods which are super healthy, delicious, nutritious and can also make you live till a ripe old age. Choosing the right foods for longevity doesn't have to be difficult. A list of easily available 20 super foods that promises you a long life.

1. Apples:

Apples are an excellent source of antioxidants, which in-turn combat free radicals and the damaging substances generated in the body. Adult females who regularly eat apples have 13% to 22% lower risk of developing heart disease.

2. Almonds:

We love almonds for their vitamin E and healthy fats content. Almonds are rich in nutrients including iron, calcium, vitamin E, fiber, riboflavin, and magnesium. Almonds as a food can help maintain healthy cholesterol levels.

3. Oatmeal:

Oatmeal is a meal made from rolled or ground oats and whether slowly cooked and creamy or blended with fresh fruit in a smoothie, oats provide your body with many benefits, like fiber. 

4. Broccoli:

Broccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and cancer. Broccoli also contains beta-carotene which is an antioxidant as well as vitamin C.

5. Lemons:

Just one lemon has more than 100 percent of your daily intake of vitamin C which can help increase "good" HDL  cholesterol levels and strengthen bones. Citrus flavonoid's found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

6. Dark Chocolate:

Yes, you can treat yourself. Unlike milk or white chocolate, dark chocolate contains 70 per cent cocoa and is packed with flavonoid's. But don’t overdo it — a small square is all you need.

7. Garlic:

There are many reasons to enjoy this potent member of the onion family including its sulphur compounds that boost the immune system and prevents cancer. It’s also good for the heart because it prevents the formation of dangerous clots and also lowers cholesterol.

8. Avocados:

Many people avoid avocados because of its high fat content. Approximately 75% of the calories in an avocado come from fat; mostly mono saturated fat and it very good for health.

9. Green Tea:

Served hot or cold, this popular beverage contains catechins which fights inflammation and improves blood vessel functioning. Try drinking it hot (with lemon and honey), or iced with a shot of your favorite fruit juice.

10. Soybeans:

Unlike any other legumes, Soybeans are rich in nutrients but they’re also a “complete protein” — meaning they offer all the essential amino acids. They also offer isoflavones, which reduce the risk of breast and prostate cancer.

11. Coffee:

Coffee has several surprising health benefits. In addition to potentially lowering the risk of diabetes, drinking coffee may reduce the risk of age-related mental decline.

12. Blueberries and other Antioxidant-Rich Fruits:

Foods especially high in antioxidants like blueberries, grape juice and walnuts helps protect from the brain and prevent memory loss and even dementia.

13. Artichoke:

These small greenish-yellow veggies are filled with fiber and a diet sufficient in fiber helps to promote healthy weight, lower cholesterol levels and better digestive health.

14. Beans:

Beans are good for your heart because of its high fiber content. Their fibrous quality also makes them protect the body against certain cancers and it is a top-rated food for managing diabetes as well.

15. Bell Peppers:

Bell peppers are loaded with vitamin C. But unlike many other sources of the nutrient, bell peppers are relatively low in sugar but high in fiber content. 

16. Brown Rice:

Fiber-packed and nutrient compressed brown rice fills you up while being relatively low in calories. It specifically helps to lower blood pressure.

17. Flax Seeds:

Flax seeds are high in fiber and lowers the risk of heart disease and possibly cancer. Plentiful amount of fiber in flax seed makes you feel full faster and keeps blood sugar stable.

18. Lentils:

Lentils have enough high quality protein which can act as a substitute for meat in your diet. Lentils provide valuable vitamins and minerals that helps in lowering bad cholesterol.

19. Red Wine:

Red Wine prevents the formation of blood clots (one glass a day for women and two for men -- anything beyond that can cause health problems). Along with red wine, alcohol consumption in moderation has been found to boost the good cholesterol level.

20. Mushroom:

Mushrooms have proved to lower cholesterol and improve the immune response. It has been found to have powerful anti-cancer properties.

Exercises to Treat Lower Back Ache

Almost everyone suffers from lower back pain at some point or the other. It could be for a variety of reasons and is especially common among adults. It is often caused by overuse and muscle strain or injury. 

Some simple tips that will help you overcome it better... 

- Avoid positions or activities that increase or cause back pain, use an ice pack when needed and take a painkiller only if you really require it. Most lower back pain gets better when you remain active. 

- When your pain is getting relatively lesser, you can opt for simple strengthening exercises for your stomach, back, and legs along with some stretching exercises. Exercise not only helps you recover quicker, it also prevents re-injury to your back. 

- Remember that you should get active gradually once you're recovering from pain and slowly increase your activity level. Very little activity will lead to loss of flexibility, strength, endurance levels and eventually pain again. 

- Avoid sleeping on your stomach because when your stomach sags downward, it arches your back, increases the lumbar curve and gives you pain. Sleeping on your back will be as uncomfortable. Experts, therefore, suggest sleeping on the side with your legs bent at the knees. This minimises spinal stress by straightening the lumber curve. Try and place a pillow under your knee - this pulls your hips upwards, flattening the lumbar curve and reducing the tension in the area. 

- Pay attention to how you sit and stand - bad posture is often the main culprit. Don't slouch when you sit and don't hunch when you stand. 

Osteoporosis

Osteoporosis is a condition that leads to fragile bones. If you have osteoporosis, you have an increased risk for fractured bones (broken bones). Normal bone is composed of protein, collagen, and calcium, all of which give bone its strength. Bones that are affected by osteoporosis can break (fracture) with relatively minor injury that normally would not cause a bone to fracture.

Osteoporosis condition can be present without any symptoms for decades. Therefore, patients may not be aware of their osteoporosis. Osteoporosis is most common amongst post-menopausal women. Osteoporosis is on the rise in India, also impacting men. Osteoporosis known as the silent killer occurs due to porous bones, which in turn is caused by a lack of calcium and vitamin D intake.

# Bone Density

Osteoporosis is closely linked to bone density. Bone mass (bone density) is the amount of bone present in the skeletal structure. Generally, the higher the bone density, the stronger the bones. Bone density is greatly influenced by genetic factors and can be affected by environmental factors and medications.

# Estrogen and Osteoporosis

Estrogen is important in maintaining bone density in women. When estrogen levels drop after menopause, bone loss accelerates. Post - menopausal women have risk factors for osteoporosis also all women aged 65 and older. 

The damage from osteoporosis begins much earlier in life. Because peak bone density is reached at approximately 25 years of age, it is important to build strong bones by that age, so that the bones will remain strong later in life. Certain medications can cause osteoporosis such as long-term use of heparin (a blood thinner), antiseizure medications phenytoin (Dilantin) and phenobarbital, and long-term use of oral corticosteroids.

# Calcium Supplements

Most calcium supplements, including calcium carbonate are best absorbed when taken with food, but calcium citrate and calcium citrate malate are also well-absorbed on an empty stomach. The recommended daily amount of calcium is 1000mg for the average adult. You can usually meet your needs by having a diet balanced with high-calcium foods.

# Dietary Sources of Calcium

Dairy products: milk, yogurt. The importance of diary, especially milk in your diet, building strong & healthy bones requires an adequate dietary intake of calcium. Milk is one of the best sources of calcium. Milk plays an important role in protecting bone health and has immense qualities to make your bones grow stronger.

1. Green leafy vegetables: spinach, methi, mustard leaves, turnip greens. 

2. Fish with the bones. 

3. Almonds, sesame (till seeds), ragi, rajgeera. 

4. Flax seeds, Not only high in calcium (256mg per 100g serving), flax seeds are also rich in omega-3 fats. 

5. Quinoa, A light and healthy whole grain, one cup of cooked quinoa offers approximately 60-100 mg of calcium. 

# Absorbtion of Calcium

There are foods that can stall the absorption of calcium in your body. There are things in your diet that can interfere with how much calcium your body can absorb: 

Phytic acid: This is found in unleavened bread, raw beans, seeds, and grains. 

Oxalic acid: This is found in spinach. 

Sodium: High levels of sodium will interfere with calcium retention; the higher your sodium intake the more calcium your body needs to meet its daily requirements, so it's best to keep your sodium intake down.

# Osteoporosis and Vitamin D

Besides calcium, you need other vitamins too. Although the importance of calcium to bone health is well-recognized, adequate calcium intake alone is not enough to prevent bone loss that could lead to osteoporosis and osteo-porotic fracture. 

Vitamin D helps in the improvement of osteoporosis. Without sufficient vitamin D, calcium absorption is not efficient enough to satisfy the body's needs, even when calcium intake is adequate. Vitamin D is synthesized in the skin when exposed to ultraviolet-B (UVB) radiation from sunlight and can be obtained from the diet.

Vitamin D deficiency is common and increases the risk of osteoporosis. Sun exposure for 5-10 minutes on bare skin, such as the arms and legs, 2-3 times weekly improves vitamin D status with minimal risk of skin damage. Sunscreen, skin colour, season, geographic latitude, time of day, clouds, and smog affect UV ray exposure and vitamin D synthesis. 

You can source vitamin D from different food products. Vitamin D containing foods are egg yolks, liver, saltwater fish, salmon, mackerel, and tuna. 

Home Remedies to Cure Dandruff

Dandruff is a common complaint, especially in the winters.

Since most people wash their hair with warm water during the winter season, this often causes the scalp to become dry and flaky. A few home remedies you could try to get rid of dry as well as sticky dandruff:

-Soak two tablespoons of fenugreek (methi) seeds in water overnight. Grind into a fine paste in the morning, apply on the scalp and leave for half an hour. Wash off, preferably with a soap-nut (ritha) solution. Use the water in which the seeds were soaked as an after-shower hair tonic. Follow this regimen twice a week for the first two weeks and once a week for another two weeks.

-Squeeze a teaspoon of fresh lime juice into the last rinse while washing your hair.

-Make a paste of lemon juice and fuller's earth and apply this mixture to the scalp once a week.

-Keep curd in the open for three days and massage your hair with it for half an hour before washing.

-Mix cider vinegar with equal quantities of water and dab onto the scalp with cotton wool before washing.