Diabetes in various forms affects up to 5 percent of the world population with 12 million diabetics in Western Europe alone. Of the different ways in which diabetes presents, noninsulin-dependent diabetes mellitus (NIDDM) is probably the most commonly encountered genetic disease. NIDDM or Type II diabetes is multifactorial, depending also on environmental factors including obesity, sedentary lifestyles and nutritional imbalances.

Yoga has shown some beneficial results in curing diabetes. The yoga exercises that are prescribed for curing diabetes is different from hatha yoga exercise because it involves positions tailored to treat certain conditions, as well as meditation, relaxation and stretching exercises.

One of the studies conducted to cure diabetes was the one set up by the Yoga Biomedical Trust, founded in 1982 by biochemist Dr Robin Monro, and an Indian yoga research foundation which discovered that practicing yoga for 30 minutes a day for one month helped reduce blood glucose levels in some diabetics.

The yoga patients took part in one or two 90-minute sessions a week and were asked to practice at home. The classes included the specific yoga exercises of the spinal twist, the bow and abdominal breathing.

At the end of the 12 weeks blood sugar levels fell significantly in all patients in the group and were slightly raised in a control group which had not joined in the yoga sessions. Three yoga students managed to reduce their medication, including one man who had not changed his drug regime for 20 years.

It has been known for a long time that exercise is helpful for diabetics. Yoga therapy may help reduce stress levels which could play a part in maturity onset diabetes. But one drawback is that some patients would find it hard to keep up the regular sessions needed to sustain the benefit. All the patients said they would like to see these classes set up on a permanent basis but we don’t have the money.

It is not necessarily the exercise component of the yoga therapy package which is most important, because there is not enough physical exercise to account for the changes, but stress reduction has a lot to do with it. Stress hormones increase sugar levels in the blood. People also benefit from the stabilization of their moods which yoga brings, an increased feeling of well-being and a feeling of being more in control, which may help with their diet control.

Source: acedia

If you have always heard that cheese is “bad” for you, this information may make you smile. Cheese can be a healthy addition to your diet when you follow a few simple guidelines.

But, what if you are trying to watch your sodium or cholesterol intake? What if you are pregnant? What if you are lactose intolerant? Be informed about cheese and happy cheese hunting!

Eating cheese benefits you
An ounce of cheese (equal to four dice) is considered one serving and provides 200 – 300 mg of calcium. Most adults, ages 19 to 50, need 1,000 mg of calcium per day and adults ages 50 and older need 1,200 mg of calcium per day. Since milk is one of the main ingredients, cheese also provides a good source of protein and vitamin B₂, riboflavin. (Information from American Dietetic Association)

Watching your sodium or cholesterol?
Even though cheese can be high in cholesterol, sodium and saturated fat, that doesn’t mean you need to avoid cheese altogether. However, it is important to pay attention to the type and amount of cheese you eat.

• If you like to eat hard cheeses like cheddar, look for “fat free,” “reduced fat” or “low fat” on the label.
• When looking for soft cheeses, low fat (1%), part-skim or light products are available.
• You will even find low fat, low cholesterol cheese selections in your grocery store. They generally have 50 – 75 percent of the fat in whole milk cheeses. Experiment with some of these to find a brand you like.

One warning, when a recipe calls for melted cheese, avoid using fat-free cheeses; they don’t melt consistently. Instead use a low-fat brand or reduce the amount you add to the recipe by half.

The sodium content of cheese tends to be high. Make sure to read the labels of cheese packages to determine if you are eating more than 2,400 mg of sodium a day. Foods considered high in sodium have 400 mg or more of sodium per serving.

Moderation is the key, but that means different things to different people. One good way to watch your diet is to limit the amount of whole milk cheese you consume for special occasions and regularly eat reduced fat or fat-free cheeses.

Cautions for pregnant women
Certain soft cheeses can become contaminated with a bacterium called Listeria. If you become sick from this particular bacterium, your baby could become sick too. To ensure your baby’s safety, eat hard cheeses instead of soft, or cook soft cheeses until they are boiling (bubbling).

A brief list of soft cheeses:

• feta
• goat cheese
• brie
• camembert
• blue-veined cheeses such as roquefort
• Mexican style soft cheeses such as queso blanco, queso fresco, queso de hoja, queso de crema asadero.

Lactose intolerance
There are different degrees of lactose intolerance and it varies from person to person. Some people with lactose intolerance can consume lots of dairy products before experiencing any discomfort. Others with more severe lactose intolerance experience distress after eating one bite of a product containing dairy. You should experiment with foods if you suspect you are lactose intolerant and determine your own intolerance.

So how does cheese fit into a diet of a person who is lactose intolerant? Interestingly, as cheese ages, the lactose contained in the cheese is gradually transformed into lactic acid, and lactic acid causes no distress in people who suffer from lactose intolerance. The longer a cheese is aged, the less lactose it contains. Therefore some lactose intolerant people will have no trouble (and some will have less trouble) eating aged cheeses.

Commonly aged cheeses:

• asiago
• cheddar
• gruyere
• parmesan
• reggiano
• romano

Soy cheese
Some new cheese alternatives are made primarily from soy milk and come in a variety of flavors. They can be found in the produce department of some supermarkets. One warning, do not assume these products are 100 percent milk free. If you suffer from a milk allergy, you should know that the
milk protein is sometimes used to make these soy-cheese products.

There are 13 ways to boost your chances of living a happy, healthy life. More can be added to this list, but, for simplicity’s sake, we’ll stick with this typically unlucky number.

Instead of bringing misfortune, however, the 13 habits promise a life of vigor and vivacity. There are, of course, no guarantees, but many of the practices mentioned here have been published in scientific journals. Disregard them, and you may well be taking a big gamble with your mental and emotional well-being.

Healthy Habit No. 1: Eat Breakfast Every Morning

Breakfast eaters are champions of good health. Research shows people who have a morning meal tend to take in more vitamins and minerals, and less fat and cholesterol. The result is often a leaner body, lower cholesterol count, and less chance of overeating.

“That one act [of eating breakfast] seems to make a difference in people’s overall weight,” says Melinda Johnson, RD, a spokeswoman for the American Dietetic Association (ADA). She says breakfast can hold off hunger pangs until lunchtime and make high-calorie vending machine options less enticing.

Not only that, researchers at the 2003 American Heart Association conference reported that breakfast eaters are significantly less likely to be obese and get diabetes compared with nonbreakfast eaters.

Another study in the International Journal of Food Science and Nutrition showed that people who consumed breakfast cereal every day reported feeling better both physically and mentally than those who rarely ate cereal in the morning.

For kids, breakfast appears to enhance alertness, attention, and performance on standardized achievement tests, reports the ADA.

To get the full benefits of breakfast, the Mayo Clinic recommends a meal with carbohydrates, protein, and a small amount of fat. They say that because no single food gives you all of the nutrients you need, eating a variety of foods is essential to good health.

Yet, even with so much scientific support that breakfast does the body good; many people still make excuses not to eat in the morning. They include not having enough time and not feeling hungry. For these people, Johnson suggests tailoring breakfast to the day.

“When I’m getting ready in the morning, I don’t really want to take the time to eat breakfast because that would mean sacrificing sleep,” says Johnson. “So I bring my breakfast with me, and I know I have an hour when I’m reading emails in the office when I can eat it. By that time, I’m hungry because I’ve been up for almost a couple of hours.”

Healthy Habit No. 2: Add Fish and Omega-3 Fatty Acids to Your Diet

The AHA recommends a serving of fish two times per week.

Besides being a good source of protein and a food relatively low in the bad type of dietary fat called saturated fat, fish has omega-3 fatty acids — which have been shown to reduce the risk of heart disease.

Fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon, are rich in two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Foods such as tofu, soybeans, canola, walnuts, flaxseed, and their oils contain alpha-linolenic acid (ALA), which convert to omega-3 in the body. Even though the benefits of ALA are controversial, the AHA still recommends foods containing it as part of a healthy diet.

In addition to their heart-health benefits, there is some evidence that omega-3 fatty acids may also soothe an overactive immune system, says Johnson. Even though this benefit is still being studied, she says there appears to be a link between getting more omega-3s in your diet and reducing allergies, asthma, eczema, and autoimmune disorders.

Healthy Habit No. 3: Get Enough Sleep

“Your body has to have enough time to rest,” says Michael Fleming, MD, president of the American Academy of Family Physicians (AAFP). Otherwise, he says you may find yourself feeling cranky and tired.

This may sound like common sense, but according to the National Sleep Foundation (NSF), more than two-thirds of older adults suffer from sleep problems and many American adults don’t get the minimum amount of shuteye needed to stay alert.

Sleep is vital to good health and to mental and emotional well-being. The NSF reports that people who don’t get enough slumber are more likely than others to develop psychiatric problems and to use health care services. Plus, sleep deprivation can negatively affect memory, learning, and logical reasoning.

Not enough ZZZs can also be hazardous. More than one-half of adult drivers — some 100 million people — say they have driven drowsy in the past year, according to NSF polls. About one out of five of these drivers — 32 million people — say they’ve fallen asleep while driving.

Each year drowsy driving causes more than 100,000 car crashes, 1,500 deaths, and tens of thousands of injuries, reports the National Highway Traffic Safety Administration. The NSF recommends taking a 15 to 20 minute nap. Because it takes about 30 minutes for the caffeine to work, taking a nap while you wait for the caffeine to kick in can help restore alertness.

To avoid the pitfalls of insufficient sleep, make sure to get at least seven to 10 hours of slumber each night. Kids need more sleep, depending on their age.

Healthy Habit No. 4: Make Social Connections

Volunteer. Go to church. Join a club. Whatever you do, do it with people. Communal activities are good for your physical and mental health, according to a study published in the March/April 2004 issue of the American Journal of Health Behavior.

It makes sense, says C. David Jenkins, PhD, author of Building Better Health: A Handbook of Behavioral Change. He says social ties have many benefits, including:

• Providing information. You may think for instance your frequent nosebleeds, coughing, and sneezing episodes are trivial, but when a close friend or relative hears of it, he or she may encourage you to go to a doctor. If the symptoms turn out to be a serious condition, the social tie could have saved your life.
• Instrumental help. Friends and family can provide physical support in time of need. They may help with cooking, cleaning, running errands, doing grocery shopping, and driving to the doctor’s office.
• Emotional support. Sharing a problem with a trusted person can help alleviate an internal burden. “It’s a load off your chest,” says Jenkins.
• Offering a sense of belonging. This feeling not only helps reinforce a person’s identity, it also assists in preventing and overcoming depression and anxiety.

Community ties also help improve mental functioning, says Fleming. Group activities can help keep the mind active and maintain desirable levels of serotonin — the brain chemical associated with mood. “Lack of social interaction will [decrease] serotonin levels,” says Fleming.

Healthy Habit No. 5: Exercise for Better Health

We already know that physical activity has a bounty of benefits, which makes it so puzzling why so many people just don’t do it. According to the CDC, more than 60% of Americans do not get regular exercise.

In case you needed an incentive, here is a review of the advantages of exercise, per the National Cancer Institute:

• Helps control weight
• Maintains healthy bones, muscles, and joints
• Reduces risk of developing high blood pressure and diabetes
• Promotes psychological well-being
• Reduces risk of death from heart disease
• Reduces risk of premature death

Studies have also shown a link between exercise and a reduced risk of certain cancers.

Besides its long-term effects, moving your body has immediate benefits, says Cedric Bryant, chief exercise physiologist for the American Council on Exercise. The short-term results of exercise include helping people to think and move better, manage stress, improve mood, and get an energy boost.

The excuses that people often give to not exercise are the precise reasons to exercise, says Bryant. People who say they are too tired or don’t have time to workout don’t realize that exercise gives people more energy and allows them to be more productive with the rest of their time.

Healthy Habit No. 6: Practice Good Dental Hygiene

Flossing your teeth every day could add 6.4 years to your life, according to Michael Roizen, MD, author of RealAge. In his book, Roizen lists flossing as one of the most important daily activities — along with exercise and quitting smoking — that could extend life span.

Roizen’s calculation may raise some eyebrows, but the idea that oral health is connected to overall health isn’t far-fetched.

The mouth, after all, is an integral part of the body. “Teeth have a blood supply, and that blood supply comes from the heart,” says Richard Price, DMD, consumer advisor for the American Dental Association (ADA).

Researchers suspect that the bacteria that produce dental plaque enter the bloodstream. They say these bacteria are somehow associated with the inflammation that occurs with plaque that blocks blood vessels and causes heart disease.

Other researchers have found links between oral bacteria and stroke, diabetes, and the birth of preterm babies and those that have low birth weight.

In addition to preventing disease, flossing and brushing can help keep your pearly whites intact for more than just cosmetic reasons. Teeth help you chew food, speak properly, and smile — which, according to Price, can help you keep your dignity.

Healthy Habit No. 7: Take Up a Hobby

Look up the word “hobby” in the Merriam-Webster’s Collegiate Dictionary, and you will find the definition as “a pursuit outside one’s regular occupation engaged in especially for relaxation.”

Since they are relaxing activities, hobbies are usually enjoyable. Some people find joy in craftwork, bird watching, sports, going to flea markets, walking in the park, or playing cards.

The joy may help people live healthier and recover better from illness. For one thing, taking part in hobbies can burn calories, more so than just sitting in front of the TV.

In a study of people who had undergone surgery, Jenkins found that people who were involved in hobbies before their operation had better recovery six months later, compared with people who did not have hobbies.

The participants with hobbies tended to have more drive and interest in things and other people, says Jenkins. “It was a more active orientation to life.”

Healthy Habit No. 8: Protect Your Skin

Our skin starts to age as soon as we are born and, according to the American Academy of Dermatology (AAD), the best way to protect it and look younger is to stay out of the sun.

The sun has harmful ultraviolet (UV) rays that can cause wrinkles, dryness, and age spots. Overexposure can cause sunburn, skin texture changes, dilated blood vessels, and skin cancers.

Avoiding the sun, however, is not always ideal or practical. To reduce the risk of skin damage, the AAD offers the following tips:

• Always wear sunscreen with SPF 15 or higher.
• Don a hat with a brim and wear other protective clothing.
• Don’t deliberately sunbathe.
• Try to avoid sun exposure between 10 a.m. and 3 p.m.

Healthy Habit No. 9: Snack the Healthy Way

The ADA recommends five or more servings of fruits and vegetables a day as part of a healthy diet. These plant foods can do many things to boost good health, including:

• Reduce the risk of some cancers
• Beat the signs of aging
• Improve memory
• Promote heart health
• Enhance the immune system

One way to incorporate fruits and veggies into your diet is to have them as snacks. “If you can do one thing [to improve your health], concentrate on getting fruits and veggies,” says Johnson. “They are low in calories and high in nutrients.”

She says baby carrots and cut-up produce make tasty, convenient munchies. Other healthful snacks include low-fat yogurt and nuts (in moderation).

The best time to snack is when you are hungry between meals, says Johnson. But beware: Cravings could easily be mistaken for hunger cues, especially for people who are dieting.

Healthy Habit No. 10: Drink Water and Eat Dairy

Water and milk are essential fluids for good health, but they can also help with shedding pounds.

The body needs water to keep properly hydrated and individuals vary widely in how much water they need. Joints need it to stay in motion, and vital organs such as the heart, brain, kidney, and liver need it to work properly.

If you don’t get enough water, the body goes into emergency mode, and clings to every single water molecule it can find, reports the University of Minnesota Water Resources Center. The stored molecules appear as extra weight. The weight is only released once the body gets enough water.

The calcium in dairy, on the other hand, is known to be important for strong bones and teeth. Studies have also shown it can help prevent high blood pressure, kidney stones, heart disease, and colon cancer.

In the weight loss arena, three 8-ounce glasses of low-fat or fat-free milk appear to encourage body fat loss while maintaining muscle mass, according to the ADA. The dairy consumption must be part of a balanced reduced-calorie meal plan.

Healthy Habit No. 11: Drink Tea

“Decaffeinated tea is better,” says Fleming, noting that the caffeinated variety can be dehydrating, and sugary drinks can lead to weight gain.

There is some evidence that tea may help in improving memory, and preventing cavities, cancer, and heart disease. Fleming says, though, that the overall research is still inconclusive.

“There may well be some beneficial effects of tea, particularly the potential antioxidant effect, but we don’t have great data on that right now that is that specific.”

However, there’s no doubt that a cool iced tea can be a refreshing treat during hot days. Try flavoring your tea with juices, fruits, cinnamon sticks, ginger, and other condiments.

Healthy Habit No. 12: Take a Daily Walk

We already mentioned the merits of exercise in habit No. 5. Now, here’s a tip on how to incorporate physical activity into your daily life: WALK.

We’re not talking about taking the time out of your busy schedule to work out — that’s important, too — but infusing life- and limb-saving movement into your waking hours.

“Just move. Pace during phone calls, while you’re brushing your teeth, while watching your son’s soccer game,” says Bryant, noting that every 20 steps a person takes is 1 calorie burned.

An eight-year study of 13,000 people also showed that people who walked 30 minutes daily had a significantly reduced chance of premature death compared with those who rarely exercised, reports the American Council on Exercise.

And there are plenty of opportunities to move those legs:

• Take the stairs instead of the elevator.
• Walk to the store.
• Window shop at the mall.
• Leave your desk and visit your co-worker instead of sending him an email.
• Walk and talk with friends instead of meeting for a meal

Healthy Habit No. 13: Plan

There is, perhaps, no better word in the English language to better illustrate how you can incorporate healthy habits into your everyday life.

“A little planning goes a long way,” says Johnson. “Eating healthy never happens by accident.”

For the most part, neither do good fitness, skin protection, healthy teeth, weight loss, and social ties. Many of these habits take effort that need to be scheduled into busy lives.

To eat healthy, for example, it would help to set aside time to draft a menu, make a grocery list, go to the store, prepare meals, and pack breakfast and lunch.

To rest the eyes, lift them occasionally from close work and look into the distance.
Give rest to your tired eyes by applying two thin slices of cucumber as cool compress and relax as you do so.

Splash cold water occasionally to eyes to relax them and bring back the sparkle to tired eyes.
Prevent the glare of light which has a fatiguing effect on the eyes. Light fixtures in the bedroom should reflect light upwards as well as outwards and not direct on the eyes.
Dip gauze. pads in light tea and keep on the tired eye for 15 minutes.
To fade away -dark circles below the eyes, make paste of three almond kernels and milk. Apply this paste: and leave till it dries.
When applying cream or make up around the eyes use the ring finger (as it exerts less pressure).
Dark shadows and tiny lines under the eyes can be disguised by applying a light coloured foundation under them and smoothening them.
To remove puffiness under the eyes, use raw potato paste sandwiched between two thin pieces, of (for each eye) and keep on the eyes for 20 minute.

If your eyes are on the smaller side, open the using subtle grey, beige or brown shades of shadow, using a darker shade on the crease of the lid.
Apply a pale shade of eye shadow on the lid and deeper shade below the brow for deepest eyes.

When applying mascara, brush with an outward sweep to the underside of the top lashes and allow it to dry before giving a second coat. After this, use a small comb or a small brush to separate them.
Remove mascara from the eyes by rubbing a little moisturizer on the lashes or by dipping a bit of cotton wool in hot water and wiping them. Or place a roll of cotton wool under the top lashes and wipe from above with another piece of damp cotton wool.

If your brows are thick, pluck hair from inner corners with a pair of clean tweezers and pluck from the middle to make an upward arch and let the brow end in a thin line.
Before you start plucking the hair from the brows, draw the sort of eyebrows you have in mind with an eyebrow pencil and pluck from beneath.
When tweezing hair from the eyebrow, pull in the direction of the hair growth with a quick flick of the hand.
Never pluck from above the brow or the re-growth will give a greenish appearance.

For a long face, give the brows a shape by extending them past the outer corners of the eyes to give the illusion of width.

For a square face, pluck above the inner eye-corners curving gently out.

For a round face pluck hair giving a straightest arch.

If the eyes are deepest, pluck the hair from under the brows to give the illusion of large eyes.

Check eye wrinkle cream

Simple everyday eye exercises

• After every hour before a computer screen, close your eyes gently for 30 seconds to relax them.

• Yoga experts recommend you to rotate your eyes often to relax muscles. Move your eyeballs from extreme left corner to the right corner.

• Hold a pencil at arm’s length and slowly bring it towards your nose, keeping eyes focused at all times. This helps prevent blurred vision.

When to see a doctor

• If you have persisting headaches see a doctor and well light your work area and correct your reading/writing posture. · If you have sties often, they may indicate refractive error.

• If you squint every time you read a book or watch television.

• If you have dryness of the eyes, check out if it’s due to antihistamines, decongestants, diuretics, muscle relaxants, tranquilizers that you may have taken.

• If you plan to take oral contraceptives they may decrease tolerance of the eye.

• Even if you have no complaints it’s important to see a doctor and have a routine eye check up.

Don’ts of eye care

• Don’t wear contact lenses for extended periods of time or overnight as this leads to complication.

• Don’t rub eyes frequently as this can cause an eye infection as few of us bother to wash our hands before touching our eyes.

• When you splash water do not do this furiously believing doing this will take away tiredness instead wash gently as splashing may hurtle the smallest dust particles or an allergen which may minutely damage the cornea.

• Use disposable tissues instead of handkerchiefs to wipe eyes, as they are more hygienic.

• Don’t sit near than 15 feet from the television and keep your book at least two feet away for stronger eye muscles.

• Use cream based eye makeup as powdery eye shadows can enter eyes and, cause irritation. Be very gentle in case you wear lenses.

• Avoid using aerosol products like hairspray if you wear lenses.

• Don’t use your mascara for more than a year.

but not limited to Plaque, Calculus, Bleeding Gums, Halitosis(Bad breath), Gum diseases, Caries, Tooth discoloration.

It should be noted that most of these dental problems do not evoke any symptoms or pain until they have progressed to a relatively advanced stage. Infact, many people search on the search engines on “how to brush my dogs teeth” when they should rather be searching for “how to brush my teeth”

Use a pea amount

There have been various tooth brushing techniques suggested historically by dentists but the most accepted brushing technique is “The Bass Method”.

Here, I outline step by step the strategy for effectively brushing your teeth keeping dental problems at bay.

• -Always use a soft bristled tooth brush, hard bristles damage your gums leading to gingival
  recession.
• -Wet your toothbrush and take a pea amount of toothpaste.
position1
• -Hold the tooth brush tilted an angle of 45 degrees towards your gums. The upper teeth (Maxillary teeth) should be cleaned first. Begin at the frontal (visible) aspect of the most posterior (Back) teeth and clean the teeth 3 at a time.

position 2

• -Use short, back and forth motions with out exerting too much pressure. Concentrate on the part of tooth which is nearer to the gums (the neck of the tooth technically referred as Cervical 1/3 of tooth.) as improper cleaning of this part is most often responsible for gum diseases.
• -First clean the frontal (visible/outer) surface of teeth, then the chewing surfaceand lastly the inner surfaces. If you find the head of brush too large to maintain the 45 degree angle while cleaning the inner surface of teeth, use the brush vertically.

• -Now, Lift the brush and move anteriorly to the next 3 teeth and repeat the same process cleaning the outer, chewing and inner surfaces.
• -Continue along the arch till you reach the end of the arch and then shift to the lower teeth and clean them in a similar way.
position 3
• -Brush gently along the gum line of your tooth as this effectively dislodges any accumulated food debris (on which bacteria grows).
• -Brush your tongue too which keeps bad breath away.

1. Brush your teeth twice daily: Brush your teeth twice a day to avoid majority of the dental problems. Brushing incorrectly may reduce its effectiveness. It’s important to know HOW TO CORRECTLY BRUSH YOUR TEETH.

Healthy teeth and gums reflect a healthy personality. Poor Oral health damages our self-esteem besides the various other harmful effects it has. Here I have outlined the 10 Commandments which will go a long way in ensuring you have healthy teeth and gums.

2. Use a Dental Floss: Flossing cleans the areas which are harder for a toothbrush to reach. It removes the food debris and plaque accumulated between the teeth. Flossing twice daily is preferable. Do also read the importance of flossing

3. Use of Mouth Washes: Mouthwashes such as Listerine or Chlorohexidine possess effective antiseptic properties. They kill the bacterial plaque known to cause bad breath, tooth decay and gingivitis. Use a mouthwash AFTER BRUSHING as per its directions.

4. Eating right: Maintain a balanced diet but reduce the consumption of foods containing sugars or starch. Sugary Foods( Candies, gums) and Starchy foods(potato chips, snacks) play an important role in causing tooth decay.

5. Avoid in between eating habits: Snacking between meals makes the teeth prone to tooth decay. The bacterial action is greatest at acidic Ph. The Ph is most acidic immediately after meals and gradually reduces and comes to a normal level. Eating in between meals does not allow the acidic level to come down increasing bacterial action leading to caries.

6. Avoid Cola and Energy Drinks: Cola drinks contain acids such as phosphoric acid and citric acid which have damaging effect on teeth. Energy drinks contain organic acids in addition to the above which directly damage the tooth calcium. ENERGY DRINKS AND COMMERCIAL LEMONADE ARE 11 TIMES MORE HARMFUL TO TEETH THAN COLA DRINKS. If you must drink, don’t sip on them for a long time and do rinse your mouth after drinking

7. Quit Smoking: Smoking not only stains your teeth but also damages your gums by reducing the blood supply. It also causes smokers breath
8. Chewing Sugar free Gum: Chewing Sugar free gum prevents bad breath and fights tooth decay by washing away the plaque acid resulting in healthier teeth.

9. Regular visits to your Dentist: It is essential to visit your dentist once in 3-6 months to diagnose any oral concerns early. Most oral health problems do not produce any symptoms till they have progressed to a later stage.

10. Oral Piercings: Oral Piercings such as tongue or lip are a no-no for good oral health. Tongue piercings can lead to allergic reactions, infections, nervous damage to tongue and gum disease.

Exercise should be a part of any long-term beauty enhancement program. With a good diet, stress management, and plenty of exercise, you can have a naturally toned face and body that will amaze your friends and family.

Stretching

As an important part of any workout routine, stretching increases muscle flexibility, reduces your chances of injury, and can improve your posture.

Stretching before your workout warms up your muscles and prepares them for more vigorous exercise; stretching after your workout cools down your muscles and can prevent soreness and stiffness later.

Your muscles and joints should feel relaxed when you stretch so if you experience any pain, ease yourself out of your stretching position and move on to less demanding positions.

Yoga and Pilates provide structured stretching techniques that can benefit your body’s various organ systems and functions, and if you prefer to exercise your artistic side, ballet is a wonderful way to stretch and focus your creative energy.

Cardiovascular Fitness

Conditioning your cardiovascular system can help you decrease your risk of heart disease, stroke, high blood pressure, and other life-threatening diseases.

When you condition your cardiovascular system, your body’s demand for oxygen increases and your heart becomes bigger, stronger, and more efficient.

Aerobic exercise (steady, prolonged motion of large muscles) is an excellent way to improve your cardiovascular system; walking, jogging, running, swimming, and cycling are all forms of aerobic exercise.

For best results, you will want to increase and sustain your heartbeat to a target rate between 60-80% of its maximum capacity for at least 20 minutes a day, three times a week.

If you are just starting an aerobic conditioning routine, start out slowly and, as your body becomes more fit, gradually increase your workout until you work up to your target heart rate.

As with any other exercise program, you will want to consult with your healthcare professional to make sure that it is the right program for your needs.

Weight Training

If you’re apprehensive about weight training because you don’t want to look like the guys and gals in bodybuilding magazines, the following information should alleviate many of your concerns.

Lifting weights has become one of the most popular fitness activities for people of all ages, sizes, and backgrounds.

Even if you’ve never touched a weight, education and implementation of the right strength training program can help you increase muscle, tendon, bone and ligament strength, improve your metabolism, and lower your risk of injury.

Generally, if you’re a beginner, machines such as universal gyms are the best because they are convenient, tested for safety, and usually come with tapes and booklets that will help you begin a new strength training program.

Machines tend to be on the expensive side, so you will want to do some research before you purchase any home exercise equipment.

Free weights can be used to supplement conditioning provided by machines, and if you are involved in sports that demand strength training, you may actually prefer to use free weights since they allow you to work on certain areas that many exercise machines are not able to target.
Again, you will want to consult with your healthcare professional before you begin an exercise program or make significant changes to your existing program.

Staying hydrated can be great for your body. Drink enough of the right liquids and your mood will improve, your focus will sharpen, your heart will beat stronger, and you’ll be less likely to suffer from headaches and fatigue. All that, plus if you pick the right potions, you’ll receive beneficial nutrients, antioxidants and protein as a chaser.

Bottoms up, right? Not so fast. Some bottles are better than others, as you’re about to learn. Too many Americans are problem drinkers — and I’m not talking about bourbon for breakfast. As a nation, we love high-sugar, high-calorie drinks like sodas and smoothies; a whopping 21 percent of American’s calorie intake comes from drinks, and that’s an increase of 150 calories since 1977. The big-bottom line: Half of that caloric payload comes from sweetened beverages such as soft drinks, fruit punch, and other sweet drinks.

The sad part is: Nobody actually needs any of those calories. Water — by the glass and in the foods you eat — should be plenty to top your tank. But if you find it kind of bland, we hear you. That’s why we’re slapping warning labels on the big-calorie guzzlers, and pointing you toward the thirst-quenchers that won’t make you fat.

Cheers.

Iced Coffee

Drink This
Dunkin’ Donuts Caramel Crème Iced Latte (16 oz)
260 calories
9 g fat
40 g sugars

Not That
Starbucks 2% Iced Dulce de Leche Latte (16 oz)
420 calories
16 g fat
52 g sugars

In the hierarchy of espresso drinks, lattes sit squarely at the bottom. That’s because they’re more milk than java, and are susceptible to huge pumps of sugar syrup from eager-to-please baristas. A macchiato gives the same caffeine kick for a tiny fraction of the caloric cost by swapping out the excess steamed milk for a crown of frothed milk. It’s a simple but meaningful switch for caffeine junkies looking for a healthier fix. For other easy foods swaps for effortless weight loss — without ever having to diet again — try these fabulous fifteen.

Protein Shakes

Drink This
Slim Fast High Protein Extra Creamy Strawberry (11.5 oz can)
190 calories
5g fat
13 g sugars

Not That!
Boost Plus High Protein Strawberry (8 oz bottle)
240 calories
6 g fat
16 g sugars

Besides having fewer calories and sugar than the smaller Boost shake, the Slim Fast drink also has more protein and five extra grams of fiber, which means it will work harder at keeping your belly full in the hours after you sip it.
Yogurt Smoothie

Drink This
Dannon Light & Fit Strawberry Banana Smoothie
70 calories
12 g sugars

Not That!
Stonyfield Farm Organic Wild Berry Smoothie
150 calories
25 g sugars

The Stonyfield smoothie is smaller but more than doubles up on the calories and sugar in the Dannon Light. Don’t be fooled by the “organic” name — this yogurt smoothie is thick with added sugars, which spikes your blood sugar and tells your body to start storing fat — not the best way to start your day.

The Dannon Light shake jumpstarts your morning metabolism with a nice protein kick, but spares you the sickly Stonyfield sweetness. Watch out wherever, whenever for added sugars by avoiding this great list of the most sugar-packed foods in America!
Functional Beverage

Drink This
Dasani Plus Orange Tangerine Vitamin Enhanced Water (20-oz bottle)
0 calories
0 g sugars

Not That!
Snapple Agave Melon Antioxidant Water (20-oz bottle)
140 calories
33 g sugars

If you were fooled by the words “agave” and “antioxidant,” don’t be embarrassed — for a product that’s supposedly water, it’s totally shocking how many calories and grams of sugar are packed into this fraudulent “health” beverage. But that doesn’t mean you should run the other way when you see an enhanced water; in fact, adding a little flavor (such as the orange tangerine in the Dasani water) can make staying hydrated easier and more pleasant — without adding calories or sugar.

Bottled Beverage

Drink This
Sobe Lean Blackberry Currant (20-oz bottle)
15 calories
2 g sugars

Not That!
Sobe Lizard Lava (20-oz bottle)
310 calories
77 g sugars

To glance at these two mysterious containers, you might think they contained exactly the same liquid — they’re both pink, they both come in a chunky glass bottle, they’ve both got some kind of creature on the label — but once you take a closer look at the nutrition facts, an entirely different story becomes clear. The Lizard Lava bottle contains about half a meal’s worth of calories and as much sugar as 11 popsicles.

That doesn’t exactly spell refreshment, does it? Instead try the other pink bottle, with Sobe’s Lean Blackberry Currant. With only 15 calories and 2 grams of sugar in a bottle, it just goes to show you that you can’t judge a drink by its bottle. In fact, make sure you’re always on the lookout for things like these sneaky “health” foods that aren’t! You’ll be shocked.
Energy Drink

Drink This
Monster Lo-Ball Java Monster Coffee + Energy (16-oz can)
100 calories
8 g sugars

Not That!
Rockstar Original (16-oz can)
280 calories
62 g sugars

I’ll put it all out on the table here: I’m not a big fan of energy drinks. It’s much healthier to boost energy by exercising, eating healthy foods, and getting enough sleep. But let’s face it — sometimes you’re desperate for a pick-me-up, and it’s easy to reach for one of those shiny cans of liquid fuel.

However, if you guzzle down a can of Rockstar Original, I’m pretty sure you’re just going to end up with a jittery buzz instead of the boost you’re seeking — with 62 grams of sugars, you’re looking at a major sugar crash not too far down the road. Better to stick with a low-sugar, low-calorie option like Java Monster Coffee + Energy.

Juice Imposter

Drink This
Fuze Slenderize Strawberry Melon (18.5-oz bottle)
23 calories
4.5 g sugars

Not That!
Arizona Kiwi Strawberry (23.5-oz can)
360 calories
84 g sugars

Unfortunately, most of the drinks that come in flashy containers and purport themselves to be juice quite simply aren’t. That goes for both our “Drink This” and our “Not That” option here — even the healthier Fuze drink is only about 5 percent juice. That said, it’s also a low-carb, low-sugar drink that provides nutrients, antioxidants, and vitamins, so it’s not all bad — unlike Arizona’s “juice.” Bottom line: These days, if you want juice, you probably need to squeeze it yourself.

Kids’ Juice

Drink This
Minute Maid Kids Multi-Vitamin Orange Juice
120 calories
24 g sugars

Not That!
Welch’s Grape Juice
170 calories
40 g sugars

Kids love grape juice for one reason: It’s loaded with sugar. That also means it’s loaded with calories. Grape just ain’t so great. On the other extreme, Minute Maid’s enhanced orange juice is mother nature’s multi-vitamin, providing your kids with monster doses of calcium and vitamin D for bone growth and protection, plus a host of powerful antioxidants. To make the best choices for your kids when eating out.
Kids’ Drink

Drink This
Capri Sun Tropical Fruit Roarin’ Waters (6.8-oz pouch)
35 calories
9 g sugars

Not That!
Sunny D with Calcium (8-oz serving)
140 calories
31 g sugars

If you believe the commercials, stocking your fridge with Sunny D will make you the coolest mom (or dad) in the neighborhood, and your kids will be smiling and thanking you, and you’ll be wearing a cashmere sweater, and your whole house will be bathed in soft, buttery sunlight. Right. Well, believe it or not, if you’re interested in giving your kids a fun drink that’s actually reasonably healthy, hand them one of those silver Capri Sun pouches — OK, so they’re not exactly a health drink, but they’re better than Sunny D — cashmere or no cashmere

How do people get flu?

Infection with influenza at various points in one’s life is inevitable, unless one happens to live in an extremely remote and isolated community.

Flu viruses are highly contagious and spread easily:

• In the general community, pre-school and school children are most likely to get flu. This is because children have little pre-existing immunity and are highly susceptible to the viruses, which they then bring home to their families. The highest infection rate is amongst school aged children younger than 10 to 12 years, and amongst people in old age homes.
• Closed communities, such as homes for the elderly, university campuses and military bases, are prone to outbreaks of influenza, which run their course over a few weeks.
• About 21 percent of people living in the same house as an infected child or adult, will contract flu, according to American studies.
• About 6 percent of people exposed to influenza outside the household, will get flu.
• About 30 to 50 percent of asymptomic people (those who are infected but show no symptoms) transmit the flu virus to others.

Home treatment – what you can do

This article will look at four different aspects of self-treatment: – Over the counter medication
- Self treatment: the natural way
- A recipe for colds, flu, thickened mucus and sinusitis
- Over-the-counter medication

Over-the-counter drugs treat symptoms of flu, but not the cause. It will not cure flu, but will relief some symptoms. If the flu is not very severe, these, and vitamins and herbal remedies should be sufficient. These medications can make life a more bearable during your illness.

Self treatment: the natural way

1. Stay in bed for a few days. You will recover a lot sooner. Listen to your body and rest a while.
2. Don’t exercise – it might strain your heart and lungs. Your body is fighting a viral war, so assist in the fight!
3. Drink lots of fluids – water, fresh fruit juice and vegetable juice or soup.
4. Dissolve eucalyptus or peppermint oil in boiling water and steam those sinuses. This will loosen the phlegm, while disinfecting the environment.
5. Other aromatherapy oils to try are lavender, grapefruit, rosemary and tea tree oil (put a few drops in a burner, or in the bath, or use in a carrier oil for a soothing back and shoulder massage).
6. Increase your intake of vitamin A to 10 000 IU’s (3mg RE activity) a day and vitamin C to 1000-2000mg a day in divided dosages. Once you are feeling better, return to your normal maintenance level.
7. Studies have shown that Vitamin C may reduce the severity and duration of symptoms.
8. Use medicinal herbs. Herbs like garlic, Echinacea and golden seal act as natural “antibiotics” against viruses, bacteria and even fungi. They are also decongestants that dry the mucosal linings in a gentle way. They do not have side effects. They actually support the immune system.
9. Double-blind placebo controlled studies suggest that Echinacea purpurea not only shortens the duration of colds and flu while making it less severe, it also actually stops a cold that is just starting.
10. Andrographis seems to be a promising treatment for colds. It is a shrub found in India and throughout Asia. It is sometimes called Indian Echinacea because it has much the same benefits as Echinacea purpurea. Although it is not certain how Andrographis works for colds, some evidence suggests that it stimulates immunity.
11. Try zinc lozenges to soothe a sore throat and zinc nasal spray for a runny nose. Make tea with fresh or dried sage leaves simmered in boiling water, with a teaspoon of honey, for a sore throat. You can also gargle with sage tea.
12. What about chicken soup? It may soothe a sore throat, clear clogged passageways, and hydrate a thirsty body. A new study suggests that chicken soup may contain a number of substances with beneficial medicinal activity. A mild anti-inflammatory effect could be one mechanism by which the soup could result in the mitigation of symptomatic upper respiratory tract infections.

A recipe for colds, flu, thickened mucus and sinusitis:

Mix together a pinch of ginger, cinnamon, mustard, cayenne pepper and tumeric with a fresh clove of garlic (optional), a little lemon juice and honey in hot water – it makes for a delightfully spicy drink. You might even add a tot of brandy. Add a pinch of sage and thyme if the mucus is yellow or green. Drink this regularly until you feel better.