Advantages of Deep Breathing Exercises

Deep breathing exercises can improve your health and boggled down with stressful factors. 

When you feel the burden of life's problems on your shoulder, simple deep breathing can provide relief. So next time you are irritated at work, take a deep breath. The various other advantages of deep breathing are:

Reduce Stress

Deep breathing exercises can reduce stress levels, reduce panic and fear and helps you think clearly. Deep breath stimulates parasympathetic nervous system which slows down the heart rate. Apparently breathing can lower high blood pressure too.

Detoxifies the Body

Deep breathing cleanses the blood, pumps the blood to all parts of the body, and flushes the toxins from your body.

Builds Lung Muscles

Deep breathing exercises strengthens the lung muscles and improves the supply of oxygen to your body. Due to our lifestyle we generally inhale less oxygen, hence deep breathing assures you get sufficient oxygen. Lack of oxygen is also responsible for tiredness and lack of alertness.

Simple Deep Breathing Exercise

Sit crossed legged on the chair or the floor and place your hands on the knees. Tighten your stomach and exhale slowly. Inhale slowly filling your chest and stomach.

Types of Flu

Flu-also known as influenza is an infection caused by a virus of the respiratory tract, nose, throat, bronchial tubes and lungs. 

The flu virus is very contagious and can cause severe damage depending on its severity. The effects of the flu can range from mild fever to life threatening disorders and failures. In order to minimize the effect of flu and its virus on your health, it is important that you should be aware of what kind of flu you are suffering from. Awareness is the best way to combat any type of ailments. 

The 5 most common types of Flu are:

# Seasonal Flu

Seasonal flu is a contagious respiratory illness caused by flu viruses. It spreads between people and can cause mild to severe illness. In some cases, the flu can lead to death.

Symptoms

• Bacterial pneumonia
• Ear or sinus infections
• Dehydration
• Worsening of chronic health condition

# H3N2v

H3N2v is a variant of H3N2 influenza. The virus does not usually infect people or spread among people. It is very different from human seasonal viruses.

Symptoms of H3N2v are similar to seasonal flu symptoms.

# H1N1 (Swine Flu)

H1N1 is a flu virus. When it was first detected in 2009, it was called "swine flu" because the virus was similar to those found in pigs. The H1N1 virus is currently a seasonal flu virus found in humans. Although it also circulates in pigs, you cannot get it by eating properly handled and cooked pork or pork products.

The symptoms of H1N1 are the same as seasonal flu symptoms.

# H5N1 Avian Flu (Bird Flu)

H5N1 is a highly pathogenic avian (bird) flu virus that has caused serious outbreaks in domestic poultry. Highly pathogenic refers to the virus's ability to produce disease. Most human cases of "highly pathogenic" H5N1 virus infection have occurred in people who had recent contact with sick or dead poultry that were infected with H5N1 viruses. About 60% of people infected with the virus died.

Symptoms

• Fever and cough
• Acute respiratory distress
• Shortness of breath/difficulty breathing
• Abdominal pain
• Diarrhea

Asthma - Treatment, Prevention & Causes

Asthma

Asthma is a chronic inflammatory condition of the lungs that may affect people of all age groups. There is no complete cure for the condition and treatment is mainly aimed at correcting the symptoms and avoiding the triggering agents.

Causes of Asthma

Asthma cannot be cured, but appropriate management can control the disorder and enable people to enjoy a good quality of life.

Treatment Aspects of Asthma 

• Management of acute attacks.
• Long-term control or prevention. 
• Conventional treatments are sometimes the best choices for acute attacks, where immediate relief can be a life-and-death matter.

Facts about Asthma

• Symptoms may occur several times in a day or week in affected individuals.
• Failure to recognise and avoid triggers that lead to a tightened airway can be life threatening and may result in an asthma attack, respiratory distress and even death.
• Through appropriate treatment the number of asthma related deaths can be reduced.
• The strongest risk factors for developing asthma are exposure to indoor allergens such as house dust mites in bedding, carpets and stuffed furniture; pollution and pet dander; outdoor allergens such as pollens and moulds; tobacco smoke and chemical irritants in the workplace.
• Asthma triggers can include cold air, extreme emotional arousal such as anger or fear, and physical exercise.

Treatment for Asthma

• Asthma sufferers may lessen their need for chemical treatments prescription medications (steroids) and inhalers through lifestyle and dietary changes and nutritional supplements.
• Avoid exposure to cigarette smoke, indoor and outdoor pollution, and common allergens such as dust.
• Avoid food additives and processed foods. The diet should emphasise whole, organic foods as much as possible. Avoid artificial food additives, flavourings, and sweeteners; fried foods; and pork.
• Avoid nitrates/nitrites and sulphites. Many asthma patients are sensitive to these substances and should avoid foods containing such additives. This may include deli meats and cheeses, hot dogs, bacon, wine and beer.
• Include a balance of aerobic exercise, resistance training, and stretching or yoga in your workout routine. Try to avoid exercising in cold, dry air, and always warm up with at least 10 minutes of lower-intensity exercise.
• Supplement with Omega-3s. Fish oil and flaxseed oil, both excellent sources of Omega-3 fatty acids, may help decrease inflammation.
• Get plenty of antioxidants through diet or supplements. They decrease free radical activity, which tends to stimulate inflammation.

Long Term Control & Prevention of Asthma

• Decrease protein to 10 percent of daily caloric intake. Replace animal protein as much as possible with plant protein.
• Eliminate milk and milk products, substituting other calcium sources.
• Eliminate polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils that might contain trans-fatty acids, and all foods that might contain trans-fatty acids (such as deep-fried foods).
• Use extra-virgin olive oil as your main fat.
• Increase intake of Omega-3 fatty acids.
• Always drink plenty of water to keep your respiratory tract secretions more fluid.
• Eat ginger and turmeric regularly for their anti-inflammatory effects.

Ways to Naturally Whiten Teeth

There ways to naturally whiten teeth can be used daily or weekly to keep your teeth nice and white:

# Apples

Apples have natural astringents that can help whiten teeth. Apples also contain malic acid which helps dissolve stains.  To use it just slice an apple and rub the pieces on your teeth for a couple of minutes.

# Apple Cider Vinegar (ACV)

ACV can remove stains on the surface of teeth. TO use it, use a soft brush and crush teeth with it. Rise afterwards. ACV has been shown to be a very effective way of naturally whitening teeth, however, it may take a couple of weeks of consistent use to see results.

# Strawberries

Strawberries also contain malic acid and can help remove stains and discolorations on teeth. You can crush the strawberries and brush teeth with them or add a pinch of baking soda and mix with strawberries. The mixture can be left on the teeth for up to 5 minutes.

# Baking Soda

Baking soda is widely known for its uses for household cleaning and whitening. Baking soda is among the easiest and most efficient ways to naturally whiten teeth. Baking soda is slightly abrasive and helps remove stains on teeth. Simply just brush teeth with baking soda mixed with a little water to create a paste. You can use a mixture of baking soda and coconut oil. This is also a great homemade toothpaste. Use baking soda and coconut oil to brush teeth every day.

# Lemon or Orange Peels

Lemon and orange peels acid content can eliminate stains on the surface of teeth. However, this method of naturally whitening teeth should not be used daily as the acid content may eventually wear down the enamel. Lemon juice can also be combined with baking soda to naturally whiten teeth.

# Oil Pulling

Oil pulling is an Ayurvedic technique which has been used to benefit oral health, prevent and treat cavities, reduce plaque, improve gums and even whiten teeth. Oil pulling is when you swish a spoonful of quality oil in your mouth for up to 15 minutes. Then rinse your mouth. Sesame oil or coconut oil can be used.

# Drink with a Straw 

Drinking through a straw can help you avoid many stains as teeth with have less contact with damaging drinks or substances. This can be very useful especially if you drink tea and/or coffee which can increases surface stains on teeth. 

Health Benefits of Avocados

Avocados are extremely nutritious and can greatly benefit your health. Avocados, a type of fruit, grow from trees that belonging to the family Lauraceae. Avocados mature on the tree and ripen off of the tree. Avocados can ripen in a few days when stored at room temperature. Avocados are firm and a medium green color, as they ripen the avocado becomes softer and darker in color.

The health benefits of avocados are well known due to the 25 vitamins and minerals they contain. Avocados contain vitamins A, B, C, E, and K, iron, magnesium, folic acid, copper, fiber, protein, and potassium. Avocados also contain phytonutrients. Avocados contain 18 essential amino acids which can be used to form a complete protein. For this reason, avocados are often an integral part of vegetarian, vegan or raw food diets.

Avocados consist of approximately 20% fat. The majority of the fat contained in avocados is monounsaturated fat. Avocados also contain a small amount of polyunsaturated and saturated fat.  The fat in avocados is the healthy kind of fat that our bodies need for growth and to perform bodily functions.

# Heart Healthy Benefits 

Avocados vitamins and minerals help maintain homocystine levels. The monounsaturated fat and glutathione also benefit for a healthy heart.  Avocados also support the blood vessels. Additionally, heart health benefits from oleic acid and omega-3 fatty acids, both of which are present in avocados.

# Boosts the Immune System

The glutathione in avocados aids in boosting the immune systems and benefits the nervous system. The carotenoids present in avocados has been found to enhance the functioning of the immune system and benefit the reproductive system.

# Avocados are Anti-Inflammatory 

The phytonutrients, polyphenols and flavonoids, present in avocados reduce inflammation.

# Lowers Cholesterol Levels 

Avocados contain beta-sitosterol which studies have shown is effective at lowering LDL cholesterol levels and increasing HDL levels.

# Benefit Blood Pressure 

Avocados contain more potassium then bananas. The potassium aids in controlling blood pressure levels.

# Cancer Protecting Properties

Those who consume type of fat found in avocados have been found to have a reduced risk of cancer. Studies have also shown that avocados can aid in fighting prostate cancer.

# Increases Absorption of Nutrients

Avocados increase nutrient absorption. Studies have shown that when subjects ate meals containing avocados, they absorbed five times the amount of beta carotene and lycopene.

# Contains Antioxidants 

Avocados are rich in antioxidants and aid in fighting oxidative stress. The glutathione is a strong antioxidant which fights free radicals.

# Prevent Diabetes and Regulate Blood Sugar

Avocados have been shown to reduce the risk of diabetes. The monounsaturated fats help regulate blood sugar and can reverse insulin resistance.

# Benefit Eye Health

The high amount of carotenoid lutein in avocados aids in protecting against cataracts and macular degeneration.

Health Benefits of Lemon Water

We love drinking tea and coffee and to do full justice to our love for these beverages, we forget to drink the most important one, water. Many of us drink less than a liter of water per day and if you are in an air conditioned office, the quantity of water consumed in much less. But drinking water is also important. What you can do is add a slice of lemon or squeeze a lime in water. Besides tasting good, there are several health benefits of having natural lime water as lemon in water. There are advantages of having lemon in water as follows:

# Skin Care

Several cosmetic products promise glowing and healthy skin, but it comes at a cost. Try lime water for healthy and glowing skin. Besides, benefiting the skin, water and lime juice reduces aging, blackheads and wrinkles. Lime water is also a cooling agent, best way to beat the heat.

# Stomach Health

Digestive problems are the most common ailments but warm water and lime juice is the solution to most digestive problems. Lemon juice helps to purify the blood, reduces your chances of indigestion, constipation, eliminates toxins from the body, adds digestion and reduces phlegm.

# Purges the Blood

We consume a lot of junk food or food with a lot of preservatives and artificial flavours. This builds up a lot of toxins in the blood and body but daily consumption of lime water helps to purify the blood. 

Advantages of Lemon in Water: Oral health

Lemon Water aids oral health is several ways:

• Reduces bad breath
• Stops bleeding gums
• Reduces toothache

# High Blood Pressure

Lemon contains potassium which controls high blood pressure and reduces the effect of nausea and dizziness.

# Mental Health

Lemon water can also prep up your mood and relieve you from depression and stress.

# Respiratory Problem

Lemon water can reduce phlegm; and can also help you breathe properly and aids a person suffering with asthma.

# Treating Arthritis and Rheumatism

Lemon is a diuretic - assists in the production of urine which helps you to reduce inflammation by flushing out toxins and bacteria while also giving you relief from arthritis and rheumatism.

# Anti - Ageing

Lemon water or nimbu paani reduces the production of free radicals which are responsible for aging skin and skin damage. Lemon water is calorie free and an antioxidant.

# Infections

Lemon water can fight throat infections thanks to its antibacterial property. If salt water does not work for you, try lemon and water for gargling.

Health Benefits of Pistachios

Pistachios is one of the popular nuts often used in many desserts. Botanically, they belong to Anacardiaceae family, of the genus pistacia. Besides being tasty, they have numerous health benefits.

# Healthy Blood and Immunity

Pistachios are a great source of Vitamin B6, which is essential for the production of haemoglobin, which, in turn, supplies oxygen to the cells, also increasing the amount of oxygen supplied. Vitamin B6 is also great for fostering immunity, the production of red and white blood cells, maintaining healthy a spleen and lymph nodes. A deficiency of Vitamin B6 lowers the body's ability to fight infections.

# Beautiful Skin

Enrich your skin with properties of Vitamin E present in pistachios, as they protect the skin from damage due to premature ageing, UV rays and skin cancer.

# Healthy Vision

Maintain healthy vision by eating pistachios as they contain two carotenoids, zeaxanthin and lutein, rarely found in nuts. These carotenoids offer protection in the form of antioxidants that curb damage from free radicals. Pistachios have been linked to lowering the risk of developing macular degeneration.

# Beneficial for Diabetics

Pistachios contain a good source of phosphorus about 60% of the daily recommendation. It's beneficial for glucose tolerance and breaking down proteins into amino acids. Therefore, diabetic individuals can benefit by eating a handful of this dry fruit.

# Good for Cholesterol

This dry fruit is said to reduce bad cholestrol, LDL, and increase good cholesterol, HDL, in the body. This, in turn, helps reduce the risk of cardiovascular diseases.