Essential vitamins and minerals for your child

Essential vitamins and minerals for your child

The body needs essential vitamins and minerals to work properly. Most children and adults will get all the nutrients their body needs by following a healthy and balanced diet.

However, it's not always that easy, particularly when your children start school and you have less control over what they're eating during the day. If you are worried your child isn't getting all the essential vitamins and minerals they require, supplementing their diet may be a good idea.

If you are worried about your child's health or nutrition then ask your GP for advice and a referral to an appropriately trained dietitian.

Below we outline why vitamins and minerals are important, as well as how much your child should be consuming daily for optimum health.

Vitamin D

Vitamin D is essential because it aids the absorption of minerals like calcium. It also works to build strong teeth and bones in children. Vitamin D functions as a hormone and is vital for immune health, insulin production and cell growth.

The Department of Health recommends that young children aged between six months and 5 years old take a daily supplement of vitamin D. If you live in the UK then it's unlikely that your child will be getting enough sunlight for their vitamin D requirements. It's therefore worth considering giving children over the age of one a 10 microgram (mcg) supplement per day.

Vitamin A

Vitamin A is crucial for vision and bone growth in children. It also promotes the health and growth of cells and tissues within the body, as well as playing an important role in protecting the body from infections. This is especially important when you child first starts going to school.

From the age of four, children should aim to be getting 400 mcg of vitamin A per day.

Vitamin C

This vitamin works to keep your child's gums healthy, as well as to form and repair red blood cells, bone and tissue. Importantly, vitamin C also supports the immune system, helping to keep your child cold and infection-free.

Children aged four to eight years should aim to consume an average of 25mg of vitamin C per day.

Calcium

Calcium works to build strong bones and teeth, aids blood clotting and promotes nerve and muscle function. Children whose parents are lactose intolerant, or who believe their child to be, often don't consume the milk and dairy products that provide the calcium that is vital for growing children. This makes it especially important for these children to increase their calcium consumption, or take a daily supplement.

Children aged five and over should aim to consume an average of 700mg of calcium per day.

Iron

Children who follow a vegan or vegetarian diet are often iron deficient. Iron is important in helping the body make hemoglobin. A lack of it can lead to anaemia, potentially resulting in tiredness and irritability in your child.

However, it's important to note that high doses of iron can be fatal when taken by children. So if you do decide to supplement your child's diet, keep the supplements out of their reach and limit the dosage to 10mg per day.

Zinc

Zinc is a very important mineral for the body as it is essential for growth and aids digestion and metabolism.

Children aged four to eight should aim to be consuming around 5 mg per day of zinc.

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10 ways to trim your waist

So you've over-indulged a bit, and the waistline has expanded again. But here's a novel way to start your year - forget about dieting! It's just a short-term activity that might get you quick results. Success in the long term will only happen if you make positive, sustainable changes to how you eat and how active you are.

1. Take your waist seriously . There is a wealth of evidence that suggests that if you have excess abdominal fat, where your waist is bigger than your hips, you could be more at risk of conditions like metabolic syndrome, type 2 diabetes and heart disease. So don't feel helpless when you look down at that tight waistband; give it some serious thought and take action. Decide today to take one small step - it could be one of these tips, or something you've been meaning to do for ages. Even losing 5% of your body weight could make a significant difference.

2. Choose just one goal. Often we set ourselves targets that are unachievable in the long term, so we end up feeling deflated, disappointed and perhaps guilty. This year, simply choose one change that you believe is realistic for you. Keep it up for a month, and pat yourself on the back for maintaining it.

3. Become a neater eater. When you look at your plate and dive in for another forkful, consider whether you could be a bit tidier with your dining. But, why on earth would that make a difference to your waistline? Well, it's all about consciouseating. By concentrating on how neat your food looks, you have actively engaged your brain. Being aware of what and how you're eating is a great way to help train your brain to think twice before you overindulge.

4. Eat little and often. Regular meals help to keep your blood glucose steady, which is particularly important if you have diabetes. Eating regularly also means you won't be waiting too long until the next meal or (healthy!) snack, which can reduce the temptation for a cake as you pass the bakery. Eat smaller meals at regular intervals and avoid large, rich meals, especially late in the evening.

5. Move more . You don't need to join a gym or do a fitness class, unless of course you want to. Get into the habit of adding simple and easy activities into your daily routine. It could mean you lose the TV remote control, or use the stairs instead of the escalator. Even walking up the escalator is better than standing still. Consider using a shopping basket rather than a trolley in the supermarket - it might help you avoid unnecessary spending too!

6. Tuck it in . Your posture has a lot to do with your waistline. Try this now: sit up tall, push back your shoulders, hold your tummy in (but make sure you're still breathing). Imagine you have a belt on that has 10 holes. Fasten your imaginary belt to the 10th hole, so it's really tight. Now release it so you're on about hole 4. Get into the habit of staying at hole 4 as you do your daily tasks. Your tummy muscles will get a mild workout and your upright posture could help you feel more confident. Clothes also tend to look better when you carry yourself well.

7. Downsize your plate . Something as simple as choosing a smaller plate can help you to eat less. Filling up a smaller plate tricks your brain into thinking you're still getting a lot of food. You could find that you are actually satisfied with less food and it might help to prevent you overeating. Smaller cutlery also helps to slow down your eating.

8. Go dense. You may have heard of "energy density". In simple terms, low-energy-dense foods, weight for weight, are lower in energy/calories than other foods. They tend to be bulky and filling, so you can feel fuller, but at a lower calorie cost. So eating foods that have a low-energy density can help to fill you up and yet have fewer calories. Fruit and veg have a low-energy density, then foods like beans and bananas are next in line and, hardly surprisingly, foods like butter and burgers are higher and give you the most calories per 100 g. Check out the British Nutrition Foundation's Feed yourself Fuller chart.

9. Slowly does it. Eat consciously rather than hurriedly, or on the go. Rushing your food whilst you're punching a keyboard or scurrying from one place to another isn't going to do your digestion any favours. Try sitting down whenever you eat, and use a plate where practical. Put your fork and knife down after every mouthful; perhaps have a sip of water in between.

10. Make a note. Write down what you're eating, making a note of what you ate, how much, what you were doing at the time, and what your mood was like. Do this for a few days and look to see if there are any patterns. Do you overdo it when you're bored, or upset, or at night in front of the TV? People who keep a food diary tend to be better able to manage their weight.

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Don't give up to your DESK JOB, learn to stay fit

Don’t let your desk job make you unhealthy and fat. Here are a few exercises and diet tips to stay fit in spite of a sit-down job. Many people complain about this. Increasing stress and inactivity at work leads to weight gain. Here’s what to do…

Exercise at your desk

1. For a toned stomach: Sit tall and straighten the spine. Clench the abdominal muscles tightly pulling the naval into the spine. Hold for one to five seconds and repeat 20 times. Try doing this at least three times in a day.
2. For great thighs: Be seated with knees together. Keep them together in a way that no one can pull them apart even if they try their best. Squeeze your inner thigh muscles in one-second pulses. Do this at least three times daily.
3. For a shapely butt: Start to stand up and tighten your butt and thigh muscles; then pause for a beat. Sit back down and stand up as you normally would. Do this every time you get out of your chair.

Nutrition chart

1. Eat more of nuts and seeds: The vital nutrients that your body requires – protein, magnesium, vitamin B and healthy monounsaturated fats are found in favorites like almonds, cashews, pumpkin seeds and sunflower seeds. They help keep blood sugar under control. Have them in the earliest part of the day – they will pack you with lot of energy.
2. Raw vegetables and cold cuts: Consume foods that are high in fibre. Vegetables like broccoli and celery are rich in plant compounds that regulate blood sugar. Also, go for cold cuts like turkey and cheese slices that are high in protein.
3. Have eggs daily: Egg is the highest quality protein you can have. They increase nitrogen stores in muscles and make them firmer so they burn more calories even when your body is at rest. Moreover they are loaded with vitamin D and prevent fat from trapping.
4. Sip oolong tea: Oolong tea balances blood sugar and cortisol levels – this reverses the fat-storing mechanisms caused by office inactivity. Consume one to three cups while you’re at work.

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The Oldest and The Most Effective Diet in The World

Olive oil: Even the smell helps you to attenuateOlive oil contains more robust fiber than any other type of oil. Studies has show that the olive oil consummation instead of saturated fat or any other regulra oil, increases the body’s energy, and thus burn more calories even while sitting or sleeping.

Yoghurt: The best “bacteria” for burning fatYoghurt easily can satisfy the need for food, increases the feeling of satiety, stabilize blood sugar levels and prevents overeating due to the fact it contains far more protein than any other food we consume. It is important to note that the body consumes more calories in the digestion of proteins.
Also, yoghurt is the best way to get your daily dose of probiotics. Studies have shown that if you have an appropriate amount of bacteria in the stomach, no matter how little you eat, without yoghurt consumption is won’t get weak.

Vegetables instead of junk/fast foodIf your body lacks vitamins, minerals and antioxidants, you certainly will not get rid of excess weight. Studies has show that nutrients from vegetables, raise the energy in the body and boost the metabolism. About 90 percent of vegetables comprises water, which will prevent your body dehydrates.

Bean: The two types of fiber needed for burning fat in the bodyThe organism needs two types of fiber: soluble and insoluble. No other kind of food containing both types except beans. Soluble fiber create a feeling of satiety while insoluble absorb water.

Seafood : increase the burning of fat and boost metabolismMost people do not get enough omega-3 fatty acids, which are essential for metabolism, to regulate blood sugar levels and other factors that are important for the body and to be able to burn all the unwanted fat. Fatty fish have more omega-3 fatty acids, such as salmon, but the sea fruit containing more EPA / DHA omega-3 acid type, which is on the healthier fat. If your menu introduce fish and shellfish at least twice a week it will speed up you metabolism and prevent the accumulation of fatty deposits on the stomach.

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Amazing Home Remedies to Remove Sun Tan From Your Body

Amazing Home Remedies to Remove Sun Tan From Your Body

Summer is here! All you lovely ladies must be excited to put on your summer dress and have some fun outdoors. But all the fun goes away as you get the ugly tan not only in your face but also hands and feet. Suntan can be really embarrassing especially due to dual skin tone. 

It is has been observed that the majority of the ladies are concerned about tan in their face and completely ignore their hands and feet. Sunburn on any part of the body should not be ignored as they look really ugly.

How to get rid of Suntan?

Most of the ladies go for bleach and other cosmetic treatments to get rid of the tan. Such treatments might lighten the skin instantly, but in the long run they bring harm to the skin. Sunburn are stubborn they do not go away easily, so you need some patience to deal with them. Here are few home remedies for sun tan removal that will lighten the skin tone, as well as restore back its lost luster. 

Lemon 

Lemon juice works wonders to remove sun tan as it has natural bleaching properties. You can directly apply the juice on the affected area and once it dries up wash it with water. Even the mixture of lemon juice and honey will help you in getting rid of the stubborn tan.

Cucumber

Cucumber is known to be a great remedy to get rid of  the tan while its cooling effect soothes the skin. The Vitamin C in the cucumber also keeps the skin moisturized. Make a face pack with cucumber, rose water and lemon juice and apply it on the face. Keep it for 30 minutes and once you remove it you will see great results. 

Tomato

Tomato also works great in removing sun tan. It has anti-oxidants property, minerals, and vitamins that help in making the skin look healthy. To remove the tan, you can make a mask by mixing tomato pulp, one tablespoon of yogurt and some oatmeal. Remove it after 5-10 minutes and get clear as well as glowing skin.

Potato

An excellent natural remedy to remove sun tan is Potato. It is rich in Vitamin C and so works as a great bleaching agent. Cut peeled potatoes and make a paste in the blender. Apply it on the affected area and wash it cold water after 20 to 30 minutes. To get best results add lemon juice to the paste.

Aloe Vera

The goodness of Aloe Vera is very effective in removing the sunburn and helps in lightening the skin. If it is applied directly to the affected area it will both cleanse as well as nourish the skin. Use it regularly to get the best results.

These homemade remedies can only effective if you religiously follow them. 

Apart from these natural solutions to remove sunburn, always cover yourself during summers and drink lots of water to keep your skin hydrated. Make sure you use a sunscreen whenever you step out of the sun. Regularly moisturize and exfoliate your skin to ensure its good health. Once you come back from outdoors make it point to wash your face with cold water and also use a face wash to remove dirt and oil from the face.

Try these remedies at home and share your experiences with us.

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The most powerful HOME REMEDIES FOR HAIR GROWTH

Hair is important for our looks. Why else would anyone spend so much of time, efforts and money to find that most suitable hairstyle for one’s face? Your hair gives you a distinct personality. So if you are worried about hair loss that you have noticed recently, there is nothing unnatural here. Even if you are losing only the normal amount of hair but want to have thicker hair, you may do so through various remedies for hair growth. So here we go and give you 6 (plus one super tip) hair growth remedies with which you can have a good volume of hair without spending a whole lot of money for clinical treatments!

Home Remedies for Hair Growth

1. Onion juice- smelly but effective remedy for hair growth

Onion not only makes your food tasty but also makes your hair grow and multiply effectively. Why? Because onion juice has sulphur in it which boosts the production of collagen tissues. These tissues assist in re growth of your hair. You will only need red onions, even shallots would do.

Directions:

1. Take two to four onions.
2. Grate the onions and squeeze out the grate thing to get its juice.
3. Massage your scalp with this fresh onion juice.
4. Let it be there for, preferably one hour. If not, leave it there at least for 15 minutes.
5. Now wash off your hair with a mild shampoo and water.

Alternative method for using onion for hair growth

If you are scared of tears and irritation in eyes due to grating of onions while taking out its juice, you can use onions in another way. Here are the directions for it:

1. Take 4-5 onions and chop them.
2. Take a liter of water and boil it.
3. Add the chopped onions to boiling water.
4. Let it boil for another 5-10 minutes.
5. Put off the flame and let the water cool.
6. Now strain and use the water to wash your hair after using shampoo.
7. If you can stand the smell, do not rinse hair with other water that day. Next day shampoo your hair use clean water to wash off.
8. If you can’t stand the smell, at least do not wash off with clean water for an hour. After that shampoo and rinse hair with clean water.

Onion not only helps in re growth of hair but also lends your hair with a fabulous sheen.

2. Potato Juice- yet another vegetable that helps your hair grow

No, we are not in a vegetable juice shop nor are we cooking food in your kitchen but these vegetables really do wonder when it comes to hair growth. Along with onions, you can also use potatoes to grow your hair. In fact, potato juice can even cure thinning of hair due to ‘alopecia.’ Potatoes are rich in certain vitamins like vitamins A, B and C. When your body lacks this vitamins, your hair gets dry and brittle. So, you must have those foods that are rich in these vitamins. Using potato juice on hair directly too is beneficial. Just grate 3-4 potatoes and squeeze out the juice from it. Massage your scalp with this juice for at least 15 minutes. Rinse off with water. If your hair is very dry, instead of using just the potato juice, you can use this potato hair mask.

You will need:

• Potatoes – 3
• Egg yolk- from one egg
• Honey – 1 tablespoon

Directions:

1. Grate and squeeze out the juice from potatoes.
2. Add egg yolk and honey to this juice.
3. Mix well to get the potato hair mask.
4. Apply on your scalp and leave for at least half and hour.
5. Wash off with mild shampoo and water.

The egg yolk and honey add a good amount of moisture to potato juice which is beneficial for your dry hair. This hair mask helps in growing hair faster.

3. Eggs give extra protein to grow extra hair

Hair is primarily made up of protein. What’s the better way to grow hair than to provide it with extra protein,in fact, one of the best proteins- the egg white. What you need to do is take one or two eggs and massage your scalp with the liquids in it. Let it sit there for an hour, preferably covered with a shower cap. Then wash it off with a mild shampoo and water. You may even make an egg mask for your hair to give it extra shine and strength.

For egg hair mask, you will need:

• Egg white – from 1-2 eggs
• Olive oil- 1 tsp
• Honey- 1tsp

Directions:

1. Mix egg white, olive oil and honey well to make the egg hair mask.
2. Apply this mask on your scalp. Cover your hair too.
3. Let it sit there for about 15-20 minutes.
4. Wash off with mild shampoo and water.

4. Rinse Hair with Apple Cider Vinegar

Apple cider vinegar has many benefits for your hair. It stimulates the hair follicles and help them grow faster. It also cleanses scalp apart from maintaining the pH balance of hair which accelerates their growth. You just have to use this vinegar as an after-wash rinse. Add apple cider vinegar with water and use it as a final rinse for your hair each time you shampoo your hair. Although it has a mild smell that doesn’t bother anyone too much yet if you want your hair smell good even when they grow with apple cider vinegar, just add a couple of drops of some essential oil (such as lavender oil) to your mixture of water and vinegar.

5. Use Fenugreek- the age old remedy for hair growth

Fenugreek has been used to treat hair fall since ages in many parts of the world. Even you can use this spice for growing hair.

You will need:

• Fenugreek seeds – 2-3 tablespoons
• A large pan filled with water

Directions:

1. Soak the fenugreek seeds in the water for 24 hours.
2. Strain and use the water to rinse hair.
3. Do not immediately was hair with normal water. Let this water be there for at least 3 hours
4. After 3 hours, wash your hair with lukewarm water (never use hot water on your hair)
5. Repeat this daily for at a month to see your hair gaining strength and volume.

Fenugreek can also be used to make a superb hair mask for growing hair faster.

For Fenugreek hair mask, you will need:

• Fenugreek seeds paste- 1 tsp
• Coconut milk – ¼ cup or more if you have longer hair

Directions:

1. Mix fenugreek seeds paste and coconut milk well.
2. Apply to your scalp and hair.
3. Leave for half an hour.
4. Now wash off with a mild shampoo and water.

6. Ayurvedic Herbs -Amla Shikakai Reetha- for long and strong hair

Indian gooseberry (amla) is well recognized as the powerhouse of vitamin C and antioxidants. Thus it helps in production of collagen and also fights off free radicals promoting hair growth and even improving pigmentation of your hair. You can simply mix 2 teaspoons each of amla powder and lime juice and rub this on your scalp. After some time, rinse with warm water. This will help your hair grow. There is, however, another herbal remedy using amla which can promote faster hair growth by making your hair long, strong and shiny. For this you’ll have to make a shampoo at home using amla, shikakai and reetha.

To make amla, shikakai, reetha shampoo, you will need:

• Amla or Indian gooseberry (Emblica officinalis) – 100 gm
• Shikakai (Fruit of Acacia concinna shrub) – 100 gm
• Reetha or soapnut (Sapindus Mukorossi) – 100 gm
• Water – 2 liters

Directions:

1. Soak all the three herbs- amla, shikakai and reetha – in water overnight.
2. In the morning, boil the mixture till the time water reduces to half.
3. Let it cool.
4. Once the mixture cools, with the help of hands mash the boiled herbs to pulp in the water itself.
5. Now strain and collect the homemade shampoo in another utensil.
6. Wash your hair with this shampoo.
7. Do not try to rub the herbal liquid as you do when using regular shampoos. This will entangle your hair leading to breakage as your hair goes rough as soon as it comes in contact with this herbal shampoo.
8. The right way to use Amla-Shikakai-Reetha shampoo is to apply it over all of your wet hair and let the hair soak in it for about 5 minutes.
9. After 5 minutes, rinse with water and apply some conditioner.
10. Take care to not let the concoction enter your eyes.

This homemade shampoo will remove all the oil and dirt from your scalp and hair giving you healthier shiny hair with lots of volume. Use this amla herbs mix whenever you shampoo your hair for about 2 months. You will love the pace at which your hair grows.

The Super Tip for Hair Growth

Apart from using one or many of the above remedies for hair growth, you should always do one thing regularly. Massage your hair with some nutritious oil at least once a week. Warm a little olive oil, coconut oil or almond oil and gently massage rubbing this oil on to your scalp in circular motions. This is done best when you leave the oil overnight in your hair. However, you cannot or do not wish to do so, dip a towel in hot water, squeeze the extra water from it and wrap the towel around your oiled hair. Leave it like this for sometime and then wash off your hair with mild shampoo and conditioner. Warm towel treatment helps the massaged oil reach deep hair follicles, which in turn makes your hair strong, thick and healthy.

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9 HOME REMEDIES FOR COLD FEET

Cold feet can be quite a common problem in people with poor blood circulation. Physiologically, your feet get cold when inadequate oxygen and blood supply reach the legs due to poor blood circulation. When the circulation improves, the problem goes away.

However, persistent cold extremities can also be a symptom of other health problems, such as anemia, chronic fatigue syndrome, restless legs syndrome, peripheral neuropathy or nerve damage, peripheral vascular disease, diabetes, hypothyroidism, Raynaud’s disease and hypothermia.

Nutritional deficiencies, alcohol abuse and excessive smoking are also contributing factors in cold feet.

If cold feet are accompanied by additional symptoms like changes in skin color, numbness or tingling sensations, open sores or blisters, and tightened or hardened skin, seek medical attention immediately.

As the reasons for cold feet differ from person to person, consult a doctor for proper diagnosis if you have this problem frequently. In the meantime, you can try some simple and effective home remedies for relief.

1. Warm Oil Massage

Massaging your feet is a simple and therapeutic way to restore warmth. It stimulates blood flow to your extremities. Plus, regular foot massage will help keep your feet healthy and free from many kinds of foot problems.

Warm some olive, coconut or sesame oil in the microwave for a few seconds.

Apply this warm oil on one of your cold feet.

Use gentle but firm pressure with your fingers to massage from toe to ankle for 10 minutes.

Repeat with the other foot.

After the massage, put on cotton socks.

Do this daily before going to bed and, if needed, once again during the day.

2. Hydrotherapy

Hydrotherapy is one of the simplest options that you can try at home to restore warmth to your feet. Hydrotherapy utilizes both cold and warm water soaks. The warm water soak helps improve circulation, while the cold water soak helps reduce symptoms.

Fill 2 foot basins – one with cold water and the other with warm water.

Sit in a comfortable position, and soak your feet in cold water for 2 minutes.

Then, switch to the warm water basin for 1 minute.

Continue alternating between the two basins for 15 to 20 minutes.

Pat dry immediately and put on warm socks.

Repeat a few times daily until you get relief.

Note: You can mix a few drops of ginger, rosemary, peppermint or cypress essential oil in the water.

3. Foot Exercises

Exercising your feet is essential to keep the blood flowing continuously and keep your feet warm. Foot exercises also help strengthen blood vessels.

Stand up straight on the tips of your toes for 1 minute, then slowly come down on your heels. Repeat the procedure for 10 minutes.

While seated, rotate each foot clockwise and then counter-clockwise at the ankle joint 10 to 20 times.

Walk alternately on your toes and then your heels for 10 to 15 minutes.

Use your toes to pick up a piece of cloth or some other object from the floor several times.

Perform any of these exercises to restore warmth when you feel your feet getting cold.

4. Epsom Salt

Another simple way to make your feet warm is an Epsom salt soak. The heat of the warm water will have a warming effect, while the magnesium sulfate present in Epsom salt will provide magnesium to the body. Magnesium deficiency is one of the causes of cold feet as well as hands.

Mix ½ cup of Epsom salt in a small tub filled with warm water.

Stir until the salt is dissolved.

Soak your feet in it for 15 to 20 minutes.

Repeat this remedy twice a week.

5. Ginger

Ginger promotes blood circulation and can help combat cold extremities. It contains compounds like gingerols and zingerone that have a warming effect on the body. Plus, it can reduce the risk of blood clots.

Simmer 1 tablespoon of sliced ginger in 2 cups of water for 10 minutes. Strain, add a little raw honey and drink it 2 or 3 times a day.

Boil a pot of water with a handful of ginger slices. Allow it to cool, then soak your feet in this solution for 15 minutes, twice daily.

Another option is to take ginger supplements, after consulting your doctor.

6. Green Tea

Green tea is considered a valuable natural cure for cold feet. Drinking green tea improves the functioning of the vessels that carry blood through the body, including your feet.

Drink 2 to 3 cups of green tea throughout the day. To make green tea, add 1 teaspoon of green tea leaves to a cup of hot water, cover and steep for 5 minutes. Strain, sweeten with honey and drink it.

You can also steep 3 or 4 green tea bags in a large pot of hot water for 10 minutes. Remove the tea bags and soak your feet in it for 10 minutes. Repeat twice daily.

7. Cayenne Pepper

Cayenne pepper contains a compound called capsaicin that helps improve blood flow throughout the body, including your feet. It will help keep your feet warm and provide relief from symptoms like swelling and tingling sensations in the legs.

Evenly spread 1 teaspoon of cayenne pepper in a pair of thick socks. Put on a thin pair of socks, then put the thick socks sprinkled with cayenne pepper over them.

You can also massage the soles of your feet with an over-the-counter cream containing capsaicin.

Another option is to take a supplement, after consulting your doctor.

8. Walk on Grass

Walking barefoot on grass early in the morning is one of the best ways to boost circulation in your feet. This simple exercise is very good for treating cold feet. Moreover, walking strengthens and stretches the muscles, tendons and ligaments in your feet, ankles and calves.

Plus, when you walk barefoot on grass in the early morning sun, your body produces vitamin D. Having low vitamin D increases the likelihood of becoming anemic and having cold hands and feet.

Start your day walking barefoot on grass for 30 minutes to enjoy good circulation and overall health.

9. Increase Iron Intake

Those suffering from iron-deficiency anemia often have cold hands and feet. This happens because blood with a low hemoglobin level can’t deliver a proper oxygen supply to various organs and tissues.

Women between the ages of 19 and 50 need 18 mg of iron daily, while men in the same age category need 8 mg daily.

To fight iron deficiency, eat iron-rich foods like dates, apples, lentils, liver, red meat, spinach, soybean flour, tofu, almonds, dried apricots, olives, fortified breakfast cereals, watercress, oysters and asparagus.

You can opt to take an iron supplement, after consulting your doctor for the proper dosage. High doses of iron can be harmful to your body.

10. Eat Magnesium-Rich Foods

Magnesium is another nutrient required for good circulation and absorption of vitamin D. Without enough magnesium, you are more likely to suffer from cold feet as well as hands.

The body cannot store magnesium for very long, so it is essential to include magnesium-rich foods regularly in your diet.

Adult women need up to 300 mg of magnesium daily, and men require up to 400 mg daily.

Some good sources of magnesium-rich foods are spinach, Swiss chard, turnips, mustard greens, broccoli, seaweed, avocados, cucumbers, green beans, baked potatoes, whole grains, pumpkin seeds, sesame seeds and almonds.

You can opt to take supplements, after consulting your doctor.

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FIND WHAT’S YOUR IDEAL WEIGHT ACCORDING TO YOUR BODY SHAPE, AGE, AND HEIGHT

Ideal weight is the one that is optimal for your well-being, however, there are certain limits.

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Health Benefits Of Fish Oil

Fish oils have earned a name as brain food, heart healthy food and are popular for many other health conditions. Additionally, fish contain high proteins, vitamins, minerals and low saturated, which is good for health.

Some of the Main Health Benefits Of Fish Oil Include:

1.  Boosts Brain Power

   Scientific studies have shown the association between fish oils and brain functioning and have found that the brain power or cognitive functioning was better in people consuming fish oils in either natural form or as a supplementation. Some studies have even shown that areas related to thinking and memory seems to be more related to intake of fish oils. This has also led to an understanding that consumption of fatty acids in fish can help in reducing the risk of Alzheimer’s disease or dementia.
   Supplementation with fish oils has shown great effects on child’s brain development, eye-hand co-ordination, and attention and concentration. These fish oils are also used in treating Attention Deficit Hyperactivity Disorder (ADHD) and other behavioral or learning challenges arising out of poor cognitive functioning.

2. Aids Healthy Heart

   Fish oils, which contain omega-3 fatty acids, have been found to be beneficial and effective in reducing the risk of heart disorders and arrthymias. The main benefits of fish oil revolve around the ability of fish oils to increase the level of good cholesterol and reduce bad cholesterol and triglycerides. These factors are essential as they further can prevent the accumulation of these fats in blood vessels (atherosclerosis), thereby reducing the risk of heart attack and stroke.

3.  Fighting Inflammation

   Fish oils are found to be beneficial and effective in decreasing inflammation in body tissues and blood. Due to the anti-inflammatory properties of fish oil, they can be beneficial and useful in chronic inflammatory conditions. Fish oils can be useful and beneficial in some illnesses like Crohn’s disease, ulcerative colitis, which are inflammatory bowel diseases or other gastrointestinal disorders.

4.  Better Bone Health

   As fish oils are a great source of vitamins and other vital nutrients as well, they are found to benefit bone health. Fish oils have been used in treating bone and joint conditions like rheumatism, arthritis, etc. Fish oil can be of particular use in preventing degeneration of cartilage and other tissues, thus being helpful in osteoarthritis.

5.  Increases Immunity

   Fish oils have the ability to boost your immune power, which can help in keeping you well protected from common infections with cough, cold and fever. Some studies have also shown their value in health conditions where the immune system is attacked by external agents or by their own tissues.

6.  Helps Burn Fat

   Fish oils can beneficial in improving your fat burning capacity and improves your overall metabolism. Studies have shown that fish oils in combination with moderate exercise can help in reducing body fat, especially those fat stores around the belly. This can help in reducing body weight and can invariably reduce the risk for many other health disorders due to being overweight or obese.

7. Women Wellbeing

   Fish oils can be helpful in preventing pain during menstrual periods or pain in breast. Apart from this, they can also help to prevent weak bones and are believed to be helpful in preventing some pregnancy related complications like high blood pressure or miscarriage.
   In pregnancy, fish oils are considered of great importance as their consumption can help in healthy growth and brain development of the baby in the womb. DHA is believed to be an essential component for brain development and is passed on from mother to child during pregnancy.
   This is not all. There are some more fish oil benefits that can help you to stay healthy and fit. Some of these include:
   • Fish Oil and its Benefits on Eye Health: Fish oils are considered good for eyes and are used in conditions like dry eyes, macular degeneration (age-related),glaucoma and for improving vision.
   • Fish Oil and its Benefits on Skin health: They are found to be useful in maintaining healthy skin and are used in conditions like skin rashes, psoriasis, etc.
   • Fish oils are believed to have properties that increase nutrient delivery to the cells, which helps in optimal uptake of nutrients by body cells.
   While many studies have tried to identify health benefits of fish oils, there are still many researches being conducted to determine the exact cause and effect relationship of fish oils with these health benefits. More studies are also focused on deciding the appropriate dosage and duration for supplementation.
   Also, the way in which fish is cooked can have a great impact; ideally baked or steamed fish recipes should be preferred rather than fried ones to derive its health benefits.

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OUR TIPS TO PREVENT POOR HEALTH IN OLD AGE

FIVE FITNESS TIPS THAT COULD PREVENT POOR HEALTH IN OLD AGE

1. Walk around more

It’s arguably better than running. It’s low-stress, low-impact, easy to incorporate into your daily routine, and studies have linked it to everything from improved heart health to a decreased risk of stroke. Those advice columns suggesting getting off the bus/Tube early might seem ridiculous – why would you intentionallymake your commute longer? – but even a little bit helps. 10,000 steps a day – often suggested as the critical point for serious health change – is a bit more than two miles. Figure out a way to get there.

2. Do the ‘Batwing’

Years of hunching forward – whether over your laptop, phone or desk – are tightening your muscles and giving you an old-man hunch. Fix it with an exercise you can do in the time it takes to boil a kettle: without getting sweaty or crawling on the floor. To do the Batwing, stand a foot or so from a wall and lean back against it. Press your elbows into the wall and bring your thumbs to your armpits. Hold for 10 seconds, relax and repeat. Get into the habit to fix your scapula and redress some of the damage.

3. Build some strength

Running isn’t enough: there’s good evidence that resistance exercise – thestrength-building sort – will strengthen bones, reduce the risk of osteoperosis in and even lessen your chances of getting dementia. This doesn’t mean you have to join a gym: press-ups and pull-ups (get a bar for your house) are a good start, and you can do them while you watch TV or wait for a bath to run. Multiple, short sets are one option – try a few reps on the minute, every minute, for 10 minutes – or, if time’s a factor, one set to failure before your morning shower’s better than nothing.

4. Stand up four times an hour

You’ve heard the muttering about chairs: they constrict circulation, cause tightening of the muscles, send your glutes to sleep – but if you’re not at the sort of progressive company that encourages walk-along meetings and standing desks, what’s to be done? The simplest fix is to stand up occasionally: just getting to your feet for a second, bracing your abs and sitting back down is enough to undo some of the damage. Try to do it every 15 minutes.

5. Do ‘loaded carries’

Your workout secret weapon. Moves like the farmer’s walk, fireman’s carry or just wandering around with a heavy backpack on are arguably better than a bench-press session: they’ll activate more muscles, force your lower back to work, and improve your grip (a key indicator of health in later life). Find a way to incorporate them into your life: whether that’s a big shop a couple of times a week, helping friends move house, or taking more stuff to walk than you strictly need. Remember: your weekly Ocado delivery is killing you.

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