Be healthy

Be healthy

Benefits of Chia Seeds:

Full of anti-oxidants

Great source of fibres

Aids in managing diabetes

Beneficial in managing weights

Aids in controlling hypertensions

Strengthens bones & Dental health

Aids in improving gastrointestinal health

Lowers bad cholesterol levels & prevent heart diseases.


Diabetes is usually associated with the insulin and glucose absorption of the body. It is basically a digestive disorder where the body is not able to transport the glucose absorbed from the food to the cells, due to a lack of proper insulin production. This makes the blood sugar level rise.

Following are some of the changes that you can make to improve your blood sugar levels and keep your condition under control:

Maintain a healthy BMI: Likewise, try to lose those extra kilos that may be weighing you down and increasing your sugar levels. You don’t have to lose all the weight in one go, you can do so little by little. To lose weight gradually and consequently achieve a healthy BMI, you must have more of fruit and vegetables and less of sugary items and processed food along with exercising regularly.


Have a fixed quantity of food: Apart from knowing the right foods to eat and the balance that you need to maintain between the different types, it is also important to know about portion sizes and carbohydrate count. This is because among the different food classes, it’s chiefly carbohydrates that influence your blood glucose levels. So, you need to keep track of the amount of carbohydrates that you’ve consumed in order to arrive at the right insulin dosage. In addition to keeping count of your carbohydrate consumption, understanding the right portion sizes for the different types of food is also extremely vital for better management of your ailment.


Control your stress: Stress is a risk factor for type 2 diabetes. When you’re under stress, your body produces stress hormones (cortisol) that can cause your blood sugar levels (and even blood pressure)to rise. So, preventing or controlling stress becomes necessary to keep your diabetes under control.


Stay fit with physical activity: The first lifestyle change you can make is to increase your level of physical activity. This can help you in burning extra calories, thereby keeping your blood sugar levels in check. Spending 30 minutes a day exercising is ideal. If you’re not fond of exercising or don’t have the time for it, even performing simple activities like walking, vacuuming or doing your laundry can help to lower glucose levels while burning calories.

Diabetes is a complex group of diseases with a variety of causes. People with diabetes have high blood glucose, also called high blood sugar or hyperglycemia.

Diabetes is a disorder of metabolism, the way the body uses digested food for energy. The digestive tract breaks down carbohydrates, sugars and starches found in many foods, into glucose, a form of sugar that enters the bloodstream. Diabetes develops when the body doesn’t make enough insulin or is not able to use insulin effectively, or both.

The two main types of diabetes are: 

Type 1 Diabetes: Type 1 diabetes typically occurs in children and young adults, though it can appear at any age. In the past, type 1 diabetes was called juvenile diabetes or insulin-dependent diabetes mellitus.

Heredity plays an important part in determining who is likely to develop type 1 diabetes. Genes are passed down from biological parent to child.

Type 2 Diabetes: Type 2 diabetes develops most often in middle-aged and older people who are also overweight or obese. The disease, once rare in youth, is becoming more common in overweight and obese children and adolescents. Type 2 diabetes is caused by a combination of factors, including insulin resistance, a condition in which the body’s muscle, fat, and liver cells do not use insulin effectively.

Physical Inactivity, Obesity, and Diabetes: Physical inactivity and obesity are strongly associated with the development of type 2 diabetes. People who are genetically susceptible to type 2 diabetes are more vulnerable when these risk factors are present. About 80 percent of people with type 2 diabetes are overweight or obese.

An imbalance between caloric intake and physical activity can lead to obesity, which causes insulin resistance and is common in people with type 2 diabetes. Central obesity, in which a person has excess abdominal fat, is a major risk factor not only for insulin resistance and type 2 diabetes but also for heart and blood vessel disease, also called cardiovascular disease (CVD). This excess belly fat produces hormones and other substances that can cause harmful, chronic effects in the body such as damage to blood vessels.

So, measuring your waist is a quick way of assessing your diabetes risk. This is a measure of abdominal obesity, which is a particularly high-risk form of obesity. Women have a higher risk of developing type 2 diabetes if their waist measures 80cm (31.5 inches) or more. Asian men with a waist size of 89cm (35 inches) or more have a higher risk, as do white or black men with a waist size of 94cm (37 inches) or more.

Simple Steps to Lower Your Risk: Making a few lifestyle changes can dramatically lower the chances of developing type 2 diabetes. The same changes can also lower the chances of developing heart disease and other life taking cancers.

  1. Control Your Weight: Being overweight increases the chances of developing type 2 diabetes seven-fold. Being obese makes you 20 to 40 times more likely to develop diabetes than someone with a healthy weight. Losing weight can help if your weight is above the healthy-weight range. Check your BMI. Losing 7 to 10 percent of your current weight can cut your chances of developing type 2 diabetes in half.
  1. Get Moving and Turn Off the Television: Inactivity promotes type 2 diabetes. Working your muscles more often and making them work harder improves their ability to use insulin and absorb glucose. This puts less stress on your insulin-making cells.
  1. Tune Up Your Diet: Four dietary changes can have a big impact on the risk of type 2 diabetes-

Choose whole grains and whole grain products over highly processed carbohydrates.

Skip the sugary drinks, and choose water, coffee, or tea instead.

Choose good fats instead of bad fats.

Limit red meat and avoid processed meat; choose nuts, whole grains, poultry, or fish instead.

Benefits of Egg Yolk

Egg yolks contain almost all vitamins and minerals in the egg. It contains more vitamins and larger quantities of those vitamins than egg whites.Each egg yolk contains seven vitamins: B6, Folate , a B vitamin, B-12, A,D,E and K. Of those , vitamin A,D,E, K are found only in egg yolk.In fact egg yolk are one of only a handful of foods in which Vitamin D is naturally found.

It contains cholesterol, so you should limit the number of eggs you eat each day. Depending upon your overall health or risk for heart attack, your doctor may recommend avoiding egg yolks or using them sparingly in your diet.

Signs and Symptoms of a heart attack

Pain types: Burning sensation in the Chest ,Crushing pain -like a Clenched fist in the Chest,Throbbing pain radiating from the Chest.

Pain areas: Between shoulder blades, Chest,Jaw, Left arm , or Upper abdomen.

Timing: Pain can even occur during rest.

Whole body: Dizziness, fatigue, light-headedness, clammy skin sweating.

gastrointestinal: vomiting, indigestion and nausea

Chest: discomfort, fullness or tightness

Neck & left arm: discomfort or tightness

Other symptoms:anxiety, feeling of impending doom, sensation of an abnormal heartbeat , shortness of breath and shoulder discomfort

Heart attack – Emergency management

a. recognize the symptoms and sign of a heart attack.

b. Call emergency services immediately.

c. If short of breath , put person in sitting position with knee raised.His back must be supported and make him cough intermittently.

d. If the person is unconscious or unresponsive, CPR( cardio pulmonary resuscitation ) should be performed

e. try to keep the person calm and still.Once you have done this,loosen any tight clothing.


Health Check-ups: Get yourself regularly checked for Cholesterol ,blood pressure and diabetes every year. Routine medical check-ups would ring an alarm if you need medical help.

Watch your diet – Limit cholesterol , trans fat ,saturated fat .Only 30% of your daily calories should come from fats with very little of that from saturated fats . Have a balanced diet. Eat fresh fruits and vegetables. Cut down on salts. Switch to wholegrain high fiber diet

Monitor your blood pressure – High BP puts added pressure against the artery wall.

Manage your diabetes– If you have diabetes , Monitor your blood sugar levels regularly, get a  HbA1C done quarterly and talk with your doctor about treatment options.

Exercise regularly – Do 150 minutes of moderate -intensity aerobic activity every week.One way to achieve this target is by doing 30 minutes of activity on 5 days a week.

Avoid smoking – Smoking is one of the main causes of coronary heart diseases.A year after gving up , your risk of a heart attack reduces to 50% that of a smoker.

Take your medicine regularly – don’t self-prescribe or skip medication you are asked to take by doctor.

Manage a healthy weight: Being overweight predisposes you to coronary artery diseases.

Benefits of Yoga

Understanding the benefits of Yoga can make a permanent and huge difference to your life.

Physical benefits of yoga includes: Increased flexibility. a balanced metabolism. weight reduction, increased muscle strength and tone, improved respiration, energy and vitality, improved athletic performance and protection from injury. You are truely healthy when you are not just physically  fit but also mentally and emotionally balanced.

This is where yoga helps: postures, pranayama( breathing techniques) and meditation are a holistic fitness package.

Figs – Health Benefits

Helps in digestion

heals sore throat

full of dietary fiber

rich in antioxidants

good for diabetic patients

good source of iron and calcium

reduces risks of certain Cancers

Excellent for hair, bones and skin

removes toxins and prevents constipation

lowers blood pressure and controls hypertension

Eating figs soaked in milk overnight helps improve/promote weight gain.

Aloe Vira

Miracles of Aloe Vira

In ancient times Aloe Vira and its extracts were used for medical purposes. Though it’s not a medicine but yet it cures.

The Aloe Vira plant is considered to be a miracle plant because of its numerous curative & healing benefits.This herb is safe to use both externally and internally.

Healing powers of Aloe Vira

Soothes arthritis pain

prevents kidney stones

a natural disinfectant

reduce indigestion and heartburn

aids in relieving chronic constipation

detoxifies the body and prevents from stress

cools and repairs sunburn skin and cures ulcers

promotes hair growth & delays aging process

internally aids in relieving menstrual discomfort

heals the intestine and lubricates the digestive tract

strengthens gums and promotes strong and healthy teeth

cures blisters,insect bites, allergic reactions, eczema, burns & wounds.

it can also be useful to prevent and reduce the appearance of wrinkles and dry skin and it hydrates skin.

Dark Chocolates – Not a junk food

A piece of dark chocolate a day , a very small piece keeps the doctor away(just 10 grams a day)

Dark Chocolate is rich in nutrients that can positively affect your health when eaten in moderation.


Prevents digestive problems

Good for Arthritic patients

Prevents asthma and reduces bronchial inflammation

Vitamin A in custard apple helps to keep eyes , hair and skin healthy.

A good source of B-complex which helps to calm down stress, tension , depression and Irritability

It is loaded with soluble fiber, Vitamin C & natural antioxidants , making it an excellent Laxative.Regular consumption of custard apple helps to Get rid of toxins & waste from the Body.

It also helps to gain healthy weight & is an ideal snack or a Dessert for those who wish to put on some healthy weight.

The high level of iron are very beneficial for curing Anemia and as such good for pregnant women reducing risk of premature birth and cures morning sickness in pregnant women. It fights nausea, numbness, food cravings and mood swings during pregnancy.It also increase milk production in pregnant women.

Benefits of drinking ample water

Lubricant joints

reduces infection and puffiness

promotes healthy skin and keeps it young & soft

boosts energy , reduce muscle fatigue & energize muscles

fills you up so that you don’t eat junk foods & has zero calories

support digestion , settles upset stomach & helps in weight loss

improve mood & protects you feeling groggy in the afternoon

flushes toxins from the system & keeps food moving through your system

regulate body temperature & counter dehydration from coffee, alcohol  medication and exercise

cleans and protects the organs and keeps them healthy while sweating and also keeps their functioning optimal


Adam Briggs of the British Heart Foundation Health Promotion Research Group at Oxford University says: “The Victorians had it about right when they came up with their brilliantly clear and simple public health advice: ‘An apple a day keeps the doctor away.’ It just shows how effective small changes in diet can be.” Apples are a “miracle fruit” that everyone should be eating daily to improve overall health.

Anyone who is trying to follow a healthy diet should always have apples on hand for a quick, satisfying snack. Apples promote healthy loss of belly fat.

When mainstream doctors suspect heart disease, they immediately turn to drugs for a cure. But the simplest, easiest and tastiest ways to combat heart disease is to eat an apple daily.

If your nose runs and your eyes itch from spring allergies, you can cut back on your suffering with the best allergy-fighting foods. Apples are best !

A stroke is a frightening occurrence, damaging the brain and threatening your life: It is the fourth leading cause of death. But a Dutch study shows that apple can shrink your risk of this damaging event.

Although doctors continually dish out drugs to prevent heart disease, researchers in England find that they could just as effectively give their patients a particular fruit. Eating an apple daily, their study shows, may protect your heart about as well as a statin drug.

One of the serious problems with using chemotherapy to kill cancer cells is that tumors can often resist its effects. But researchers at University of California Riverside have found that eating apples when having chemotherapy can improve the therapy’s benefits.

If you want to minimize your risk of type 2 diabetes, a study has pinpointed apples on your menu every day.

Natural chemicals called phenolics or flavonoids found in apples and other fruits and vegetables can help fight breast cancer and other tumors. But you have to eat the peels.

Nuts and dry foods do wonders

  1. Nuts and dry-fruits are packed with heart healthy fats, proteins, vitamins and minerals.
  2. People eating nuts on regular basis tend to have a lower risk of diabetes, better cardiovascular health, a regular mortality rate and greater longevity.
  3. They are good for heart
  4. Drawback is that they are high in calories and when taken in access may cause allergic reactions such as : skin and facial irritation, vomiting and Diarrhea

Almonds are both sweet and bitter. Sweet almonds are eaten but bitter are used for extracting oil. They are:

  1. High in protein & calcium.
  2. Are cholesterol free and helps to improve cholesterol levels and regulate blood pressure.
  3. Also maintains stability of the heart.
  4. Skin softener
  5. Aphrodisiac
  6. Helps in menstrual cramps
  7. Accelerated blood circulation
  8. Maintains bone health and prevents osteoporosis
  9. Helps with asthma and cough.
  10. Prevention of cancer and constipation
  11. Eat on an empty stomach for a nutritious snack
  12. Satisfies appetite and prevents over-eating
  13. Soaking overnight and discarded sheels are preffered in summer
  14. Contains many fibers which contribute to the regulation of the intestinal transit, reducing the apetite

Links to study further:

Health tips 1 

Health tips 2