Author: Healthy Hyderabad

HEY
Posted on

How to Get Better Sleep

Struggling to Sleep:

Nowadays many people struggle with sleep, because of late work, events, etc. There are many people who don’t know how to get sufficient sleep or how to make a sleep model. Here we will discuss some facts and techniques for a better sleep, which are proven by many people. We will discuss those foods which help you to get better and sufficient sleep and those exercises which help you to make a better sleep model.

First of all, we will discuss the foods that provide you a better sleep.

Things to eat to get better sleep:-

  1. Almond
  2. Banana
  3. Yogurt
  4. Milk
  5. Honey
  6. White rice
  7. Dark Chocolate
  8. Cheese
  9. Fish
  10. Herbal Tea

The above sources will provide you a better sleep.

Top 7 tips for better sleep:-

1. Yoga:

Yoga is the best exercise that helps you sleep faster. In yoga, there are some poses and activities that relax your muscle such as cobra stretch,cat-cow pose,whole-body stretching, and calm breathing, etc.

2. Cardio

Cardio exercises help your heart rate up such as Cycling, Running, Brisk walking, and swimming, etc. These activities show improvement in sleep and these activities maintain your sleep cycle/model.

3. Strength Exercises:

Strength exercises such as Pull-Ups, Push-Ups, Weight Lifting, Sits Ups, Calf Raises and Squats, etc. These exercises improve your quality of sleep and you a better sleep to wake up with an energetic mood as well as make you strong.
The above types of exercises are very effective for better sleep
Now we will see some mental Exercises/Techniques for improving sleep quality

4. Focus attention technique:

In this technique, you have to lie down on the bed and bring out your left thumb and just focus on the tip of the thumb. What will happen you know, our mind thinks lots of things at a time so this technique allows your mind to focus only on one thing. That gives you a better and sweet sleep fastly.

5. Make a sleep model:

It means you can improve your sleeping quality by sleep and wake up at the same time regularly. Just do this for 7 days and you will get a habit of sleep and wake up at the same time. What will happen with this, your mind gets a program and once this becomes a habit then you don’t need the alarm to wake up? This helps you to wake up the whole day without tiring or boredom.

6. Melatonin Hormone:

Melatonin may be a hormone that is made by the pineal gland. Most of the people use this hormone when they have a problem with sleeping. That’s why Melatonin hormone also knows as a hormone of sleep. There are not that many serious side effects of this hormone as many people have investigated.

7. 9 to 12 formula:

What do you mean by 9 to 12 formula? It means some research said that the period of 9 to 12 at night is the best period to sleep. Many research said it you sleep these 3 hours then this will be equal to the sleep of 6 hours. But many of us miss this period that’s why we feel sleepy at day time too.

Things to avoid at night time:-

  1. Don’t take a heavy dinner.
  2. Don’t consume caffeine at night time.
  3. Don’t eat food containing water.
  4. Don’t consume fatty food.
  5. Don’t consume alcohol.
These were some tips and techniques for getting better sleep. Hope you like it.
Posted on

Is Olive Good for you?

What is Olive?

The botanical name of olive is Olea European.
Olives are very high in vitamin E and the other powerful antioxidant.
Studies have found that Olive is good for the heart and may protect against osteoporosis and cancer.
Good and healthy fats Olives are extracted to produce olive oil. Olives are often added are salads and sandwiches. Some immature olives are green and turn black when they ripen.
Olives contain 115 – 145 calories per (100 grams ).

The nutrition facts for 100 grams of riped and canned olives are:-

  • Calories – 115
  • Water – 80 %
  • Proteins – 0.8g
  • Carbs – 6.3 grams
  • Sugar – 0g
  • Fiber – 3.2 g
  • Fat – 10.7g

Health benefits of Olives:-

Antioxidants in olives:-

Antioxidants are shown to scale back the danger of chronic illnesses, like heart diseases also as cancer. Olives are rich in antioxidants, reducing microorganism growth.

Improves Brain Health:-

Olives also help reduce oxidative stress caused by inflammation and they also protect the tissues of vital organs from harmful and potentially irreversible damage. Olives contain vitamin E, an antioxidant to improved cognition, and reduced risk of cognitive decline. Olives contain vitamin E, an antioxidant linked to improved cognition and reduced risk of cognitive decline. Diets that believe olive oil as a primary fat source also are related to a lower risk of Alzheimer’s disease.

Low risk of heart diseases:-

Olives may regulate cholesterol levels and bad cholesterol from oxidation. Thus, there are fewer risks for cardiovascular diseases.

Lower risk of Cancer:-

Olive is a high antioxidant fruit that may contribute to a variety of health benefits This may also reduce the risk of cancer.

Controls Diabetes:-

Olive oil, especially, could lower blood glucose as early as two hours after a meal by aiding insulin action. The polyphenols in olives can help too. Research indicates diets high in monounsaturated fats and antioxidants may lessen the danger of type II diabetes.

Beneficial for Bones:-

Polyphenols also can improve bone mineral density by reducing degeneration. Plus, Mediterranean diets are linked to a lower risk of fractures in older adults.

The Bottom Line:-

Olives are a delicious addition to meals or appetizers, they are low in carbs but highly rich in healthy or good fats.

Posted on

Green tea: Health Benefits and Side effects

What is Green Tea?

Green Tea is made from Camellia Sinensis leaves and buds that have not undergone the same withering and oxidation process used to make black tea. Green tea is mainly popular in Asian countries like China and India. Green tea has recently gained its popularity in the united states for its health benefits. Green tea contains antioxidants and beneficial Polyphenols.

Green tea contains relatively less amount of Caffeine compared with black tea which contains about 50 mg per cup.

Green tea is considered to be one of the healthiest drinks with the highest amount of antioxidants of any tea in the world.

Health benefits of green tea:

Green tea and Cancer:-

According to the National cancer research institute, the countries where green tea consumption is high cancer rates tends to be lower.

It is believed that the high levels of polyphenols in tea help kill Cancerous cells and stop them from growing.

However, other studies have not found that green tea can reduce cancer risk.

Green tea and Heart benefits:-

Consumption of green tea is associated with reduced mortality due to all causes, including cardiovascular diseases.

Reduction of cholesterol:-

Higher Consumption of Green tea helps in the reduction of bad cholesterol.

Diabetes:-

The development of type 2 diabetes is said to be reduced for green tea drinkers.

Weight loss:-

Green tea helps in the reduction of weight in overweight and obese adults.

Side Effects:-

There are side-effects of drinking green tea for adults.

Caffeine sensitivity– People with severe caffeine sensitivities could experience insomnia, anxiety, irritability, nausea, or upset stomach.

Blood thinners– It is recommended to avoid green tea because it reduces the clotting effectiveness of platelets.

Posted on

Importance of Iron

Why do we need Iron?

Iron is an essential mineral. It helps move oxygen throughout the body. Iron is a crucial component of hemoglobin, the substance in red blood cells that carries oxygen from your lungs to move it throughout your body. Hemoglobin represents about two-thirds of the body’s iron. If you do not have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells. A lack of red blood cells is called iron deficiency anemia.Without healthy red blood cells, your body can’t get enough oxygen.

Iron has other important functions, too. Iron is additionally necessary to take care of healthy cells, skin, hair, and nails.

Sources of Iron

  • Chicken
  • Turkey
  • Beans and lentils
  • Tofu
  • Baked potatoes
  • Cashews
  • Dark green leafy vegetables such as spinach
  • Fortified breakfast cereals
  • Whole-grain and enriched bread

 

 

Posted on

Phosphorus an Essential Mineral

What is Phosphorus?

Phosphorus is the second most essential mineral in your body. The first essential mineral necessary is calcium. Our body needs phosphorus for several functions, like filtering waste and repairing tissue and cells.

Most people get the quantity of phosphorus that they have through their daily diets. In fact, it’s more common to possess an excessive amount of phosphorus in your body than insufficient. Kidney disease or eating an excessive amount of phosphorus and not enough calcium can cause more than phosphorous.

Why is Phosphorus Necessary?

  • keep your bones strong and healthy
  • help make energy
  • move your muscles
  • build strong teeth
  • helps the body to store and use energy
  • reduces muscle pain after exercise
  • filter waste in your kidneys
  • grow, maintain, and repair tissue and cells
  • produce DNA and RNA
  • maintains heart
  • facilitate nerve conduction

Sources of Phosphorus:

Foods that are rich in protein are excellent sources of phosphorus.

  • meat and poultry
  • fish
  • milk and other dairy products
  • eggs
  • whole grains
  • potatoes
  • garlic
  • dried fruit
Posted on

Magnesium an Essential Mineral

What is magnesium?

Magnesium is a crucial mineral, playing a task in over 300 enzyme reactions within the physical body. Its many functions include helping with muscle and nerve function, regulating vital signs, and supporting the system. A human body contains around 25 gram (g) of magnesium, 50–60% of which the skeleton stores. the remainder is present in muscle, soft tissues, and bodily fluids.

Why is Magnesium necessary?

An overdose of magnesium through its sources is unlikely because the body will eliminate any excess magnesium from food through urine.
However, a high intake of magnesium from supplements can cause gastrointestinal problems, like diarrhea, nausea, or cramping.
Excess doses can cause kidney problems, low vital signs, urine retention, nausea and vomiting, depression, lethargy, a loss of central systema nervosum control, asystole, and possibly death.
People with a kidney disorder shouldn’t take magnesium supplements unless their doctor advises that they are doing so.

Sources of Magnesium:

  • Almonds
  • Spinach
  • Roasted cashews
  • Oil roasted peanuts
  • Soy milk
  • Cooked black beans
  • Cooked edamame beans
  • Peanut butter
  • Whole wheat bread
  • Avocado
  • Potato with skin
  • Cooked brown rice
  • Low-fat yogurt
  • breakfast cereals
  • Oatmeal
  • kidney beans
  • Bananas
Posted on

Calcium an Essential Mineral

Importance of Calcium:

Humans need calcium to create and maintain strong bones, and 99% of the body’s calcium is within the bones and teeth. It is necessary for maintaining healthy connections between the brain and other parts of the body. It plays a vital task in muscle movement and cardiovascular function.

A lack of calcium could also lead to other health issues. For adults, too little calcium can increase your risk of developing osteoporosis, or frail and porous bones that easily fracture. Osteoporosis is particularly common in older women, which is why the NIH recommends they consume more calcium than their male counterparts.

Calcium is important for youngsters as they grow and develop. Children who don’t get enough calcium might not grow to their full potential height, or develop other health issues.

10 Sources of Calcium:

  1. Cheese
  2. Yogurt
  3. Milk
  4. Sardines
  5. Dark leafy greens like spinach, kale, turnips, and collard greens
  6. Fortified cereals such as Total, Raisin Bran, Corn Flakes
  7. Fortified orange juice
  8. Soybeans
  9. Fortified soymilk
  10. Enriched bread, grains, and waffles
Posted on

معدنیات دھات – پوٹاشیم

پوٹاشیم- آپکے جسم کے لیے کیوں ، کتنا اور کیسے ؟

پوٹاشیم آپکے دل کی قوت اور خون کے نارمل دباو – بلڈ پریشر کے لیے بہت ہی مفید ہے۔
پوٹاشیم گردوں کے مدد سے بدن کے زائد نمک یانی سوڈیم کو خارج کرکے خون کے دباو بلڈ پریشر کو توازن میں لاتا ہے۔ پوٹاشیم بدن کے پٹھوں و مسلس کو مزبوتی دیتا ہے اور بلخصوص دل کے شاھ رگ ، شریان و نسوں کو نرم و فلیکس بل رکھ کر خون کی روانی اور دباو کو بہتر کرتا ہے۔
پوٹاشیم عام انسان کو ایک دن میں تقریباً
Mg 4700 چاہیے ، جب کے ایک کیلے میں
250-300 mg پوٹاشیم پایا جاتا ہے ۔ اس طرح 15 سے زائد کیلے کھانے سے ایک دن کا پوٹاشیم ملتا لیکن اتنے کیلے کھا نہیں سکتے اور اس سے شوگر بھی بڑھ جاتی ہے۔
لہٰذہ پوٹاشیم کے بھرپور حاصل کے لیے سب سے بہتر غذا سبز ترین پتوں والی ترکاری ہے جوکے کم سے کم مقدار ۸ کپ کچی سالڈ یا ہلکی پکی ہوئ لیکن ذائقہ دار کھانا چاہیے ۔
دیگر اشیا جس میں خاطر خواہ پوٹاشیم پیا جاتا ہے وہ ہے ،
پالک، ماٹھ، کلفہ ، سجنہ ، میتھی اور دیگر بھاجیاں ، گوبی، براکلی ، مشروم، ترائئ ، لوکی آلو ، رتالو ، بیگن، کھیرا و ککڑیاں ، دہی ، تقریباً سارے تازے موسمی میوے ، خشک میوے ، کھجور ، مچھلیاں ، ہرے و خشک بینس اور بیج ، کچھ گوشت اور انڈے ہے۔
لیکن جن اشخاص کو گردوں کی شکایت ہو وہ ڈاکٹر کی حدایت سے پوٹاشیم میں کمی رکھے تاکی گردوں پر دباو نہ پڑے اور پوٹاشیم کی مقدار خون میں بڑھ نے نہ پاے ۔

سید زین العابدین – نیوٹریشنسٹ
اٹلانٹا
67857603131
YT: thenutristyle

Posted on

Potassium an Essential Mineral

First of all, potassium helps blood pressure.

It does this in two different ways:

• First, with the aid of your kidneys, potassium helps remove extra sodium from your body through your urine. This is a good thing because too much sodium can cause high blood pressure.
• Second, potassium helps the walls of your blood vessels to relax or loosen up. When they’re too tense or rigid, it can cause high vital sign, which may cause heart problems. Getting enough potassium is good for your heart.
You also need enough potassium for good muscle health — so that your muscles can flex or contract the way they should. And your nerves need potassium so that they will work well.

How much potassium do you need?

You should get 4,700 milligrams (mg) of potassium a day.
How much is 4700 Mg?

Equal to more than 15 bananas.
But you cannot have more 1 Banana a day.
But, Your needs might be different if you have kidney disease.
Some people with kidney disease should get less than 4,700 mg potassium.

If your kidneys don’t work well, an excessive amount of potassium could stay in your body, which may cause nerve and muscle problems. If you’ve got renal disorder and your doctor hasn’t already told you what your potassium limit is, ask about it.

Food Sources of Potassium:

The topmost sources of potassium without any sugar or salt are the green leafy vegetables. The more you eat the better they are.
However, you should at-least get 8 cups of raw veggies in a salad or cooked form.

Other sources are :

Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, Cooked spinach, Cooked broccoli, Limited Potatoes, Sweet potatoes, Mushrooms, Peas, Cucumbers, Zucchini, Eggplant, Pumpkins, Tuna, Halibut, Cod, Trout, Rockfish, freshwater fishes, Lima beans, Pinto beans, Kidney beans, Soybeans, Lentils

Posted on

ضروری غذائی اجزاء – معدنیات , دھات

دھات یا معدنیات کم مقدارلیکن ضروری غذائ اجزاء ہے انسان کے بدن کی بقاء ، ساخت اور نشونما کے لیے ۔ ، ہم جو کاربوہائڈریٹ ، پروٹین اور فیٹ کھاتے ہیں ، دھات و معدنیات اسکی توانائ کو نکالنے اور استعمال کرنے میں معاون ہوتے ہیں ۔
کم و بیش کوئ سولہ معدنیات (دھات) ہے ،
کالسیم ، پوٹاشیم, فاسفورس ، سلفر، سوڈیئم ، مگنیسیم ، کلورائڈ ، آیرن ، زنک، کو پر ، ماگنیز ،
آیوڈین، سلیمیم ، کلوریم اور فلورایڈ ۔

معدنیات و دھات خون کے نارملُ دباو ، الیکٹرولائٹ یانی برق پاش اور فلویڈ سیالُ کے توازن میں مدد کرتے ہیں اور ہڈیوں کی صحت ، جدید خلیات سلس کے بننے اور آکسیجن کی آمدورفت میں بھی مدد گار ہوتی ہے اور مزید پٹھوں ، جوڑوں اور آساب کے لیے قوت بخش ہے۔
انسان ان معدنیات دھات کو مختلف اغذیات کے ذریے باسانی حاصل کر سکتا ہے ۔
میں آگے ، اغذیات کے ذریے ایک ایک دھات معدنیات
کو کیسے حاصل کر سکتے ہیں اسکی تشریح کرونگا ۔
پچھلے کچھ دن قبل زنک کے بارے میں لکھا جا چکا ۔

سید زین العابدین – نیوٹریشنسٹ – اٹلانٹا
16785760313
YT: the Nutristyle