online health

  Balanced Diet or Healthy eating  A balanced diet means we take necessary nutrients in  right portion of good health. Poor diet is responsible for so many diseases.Due to poor nutrition children develop growth and development problems. Obesity and diabetes directly linked to poor eating habits and lack of exercise. Diet means we  eat within 24 hours of a day from different sources. Our diet must contain the macronutrients carbohydrates, fats, protein and other micronutrients.  Mainly five food  sources are recommended. Whole grains, dairy, fruit and vegetables, protein, fat and sugar. Our diet comes from all the different food groups because our body needs fulfil  by all of these. When we eat all the recommended nutrients in required amount then we stay healthy. Balanced Diet  Daily requirements Men- 2500 Kcal per day Women- 2000 Kcal per day Carbohydrates- 300-350 gm Protein- 60-70  gm Fats- 60-70 gm Dietary fibre- 20 – 25 gm Whole grains Half of total c

INDIGESTION OR DYSPEPSIA – SYMPTOMS AND MANAGEMENT Most of the people facing  indigestion problems in their life.  Indigestion or dyspepsia means feeling discomfort in the upper abdomen. There may be pain, burning, belching and fullness in the upper abdomen. If these symptoms do not change for a long time then no serious problem.  Simple antacids  and change in lifestyle give better results . If you have no improvements after 2 weeks then consult your doctor. Indigestion is different from heartburn in which burning pain in epigastrium radiates towards neck or back. Indigestion or Dyspepsia SYMPTOMS More common symptoms- Pain and discomfort in upper abdomen Feeling  full   during or just after  meal Less common symptoms- Burning  in upper abdomen Nausea Belching CAUSES Indigestion  most of the time no serious problem.  Some factors are responsible for this: Spicy or greasy  foods Overeating and fast eating Exercise immediately after meals Too  mu

Importance of Calcium in Our Health Most important mineral of the body that is CALCIUM.  Calcium is important for our bone ,  teeth and other body functions. With vitamin D it prevent us from cancer, diabetes and hypertension also. For proper functioning  of heart, muscle and nerves we need calcium. Milk and dairy products are a rich source of it. Adequate calcium throughout the body depends on the balance between calcium  absorption and excretion.                  Importance of Calcium in our health Daily requirement of calcium 1000 mg  calcium per day for a normal person. Women above 50 years need 1200 mg. 1500 mg/day during childhood and adolescence, and at least 800 mg/day during growth between 6 to 11 years old. Increase requirement in pregnancy and lactation Total calcium in our body is about 1 kg. Do you know 99% of our total body calcium found in our bones in the form calcium phosphate salts? Remaining  1% is very important for our heart, nerves and other

Take breakfast like a king Breakfast means to break the fast. So breakfast is very important for us after a long night fast. Our physical and mental performance depend on this. When we take breakfast there is a rise in blood glucose, muscle, and liver glycogen. Our body energy level also improved. Our body really needs it because our brain gets energy only from glucose that comes from food. Breakfast important meal of the day After dinner when we go to sleep our body utilizes blood glucose and liver glycogen to get energy. During sleep growth hormone level and protein synthesis increases. In early morning liver glycogen, blood glucose, insulin and growth hormone level declines. To prevent a drop in blood glucose stress hormone cortisol released. Cortisol breakdown muscle protein and fat. Due to protein breakdown, an amino acid formed and transported to the liver and formation of glucose occurs. So to maintain blood glucose cortisol level remains high and continuous utilizati

How music affects brain, mind, and mood                        “Without music, life would be a mistake” – Friedrich Nietzsche                  "Music is the electrical soil in which the spirit lives, thinks and invents." --Ludwig van Beethoven. From ancient time music entered in our life. Music has equal importance in all region and culture. In all occasions of our life, it has a role either there is a festival or religious ceremony we involve in music by different ways. Since birth  to the end of life, it enters in our life in different ways.                                    Can you think- Why we feel so relaxing after listening music? It means music has a powerful connection with our brain. Music can relax us and stimulate to dance. Everyone likes music according to their preferences. Music affects brain,mind,mood Music  is effective under different conditions of life.  Nowadays music has been used to treat different diseases.  Music  therapy is a part of

When Hunger Makes You Angry-Hangry Hangry   is the latest term when hunger person become angry (hunger with anger). So why does this happen? When we are hungry, our blood sugar level drops. Our body respond to this by releasing adrenaline and noradrenaline hormones which can cause anger. Hanger is both physiological and emotional phenomena. It is physiological because you are hungry and emotional because you are angry. when hunger makes you angry-Hangry Hunger is a physiological response of our body activities when they are in need of energy. Our body get energy from food for these activities. When we are hungry we feel nausea, headache, and a growling stomach. Some people become irritable and anxious.Our stress hormones glucagon, cortisol, adrenaline, and neuropeptidesY are released.  Neuropeptide control hunger and also responsible for controlling anger. When we are hungry our blood glucose or sugar level drops.  Glucagon produced when sugar level reaches up to 65

Importance of good sleep for our health Today I am talking about the most important  thing of our daily routine that is SLEEP. Like food , water, and oxygen, we require  proper sleep for good health. Good sleep is necessary for every human being. Disturbed sleep is most frequent health complaints to the physicians . More than 50% of adults face a problem of sleep disorders  in their life. It may be poor sleep in the night or sleepiness in daytime that affects their  daily working. Due to a sleep disturbances person have some medical problems or psychiatric conditions. Good sleep for our health Physiology of sleep and wakefulness In general, most of the adults sleep 7-8 hour per day . Timing, duration, and pattern of sleep vary from person to person. Sleep pattern may be affected by age also. Sleep also disturbed by an environment, drugs or due to some illness. Studies by the University of California proved that 3% of people feel good by 6 hours of sleep due to a gene they

Lemon and its benefits on health Lemon is such type of fruit that is very much important for good health. We hear about its amazing health benefits from childhood. All elderly person in our family told its benefits. Its  role in our health is wonderful. If we want to drink lemon water or lemonade or as a pickle or in other snacks. In my views, we fit it in many ways in our drinks or foods. It is a rich source of vitamin C  that fights against diseases and improves our immunity. From years lemon is famous for its antibacterial and antiseptic properties. Health benefits of lemon Nutritive  values of lemon One lemon (58 gram) contains 17  calories, 0.6 gm protein , 0.2 fat  gm,  5.4  gm carbohydrate ,  51% of daily requirement vitamin C. In small amounts calcium, magnesium, phosphorus, potassium, copper and vitamins like vitamin B 6,  pantothenic acid, thiamin, riboflavin etc. Effects of lemon on various body system as follows- On digestive system When we drink the l