WHY EXCLUSIVE BREASTFEEDING?

Exclusive breastfeeding

Breastfeeding is an unequalled way of providing ideal food for the healthy growth and development of infants; it is also an integral part of the reproductive process with important implications for the health of mothers. Review of evidence has shown that, on a population basis, exclusive breastfeeding for 6 months is the optimal way of feeding infants. Thereafter infants should receive complementary foods with continued breastfeeding up to 2 years of age or beyond.

To enable mothers to establish and sustain exclusive breastfeeding for 6 months, WHO and UNICEF recommend:

    Initiation of breastfeeding within the first hour of life
    Exclusive breastfeeding : that is the infant only receives breast milk without any additional food or drink, not even water
    Breastfeeding on demand : that is as often as the child wants, day and night
    No use of bottles, teats or pacifiers

Breast milk is the natural first food for babies, it provides all the energy and nutrients that the infant needs for the first months of life, and it continues to provide up to half or more of a child’s nutritional needs during the second half of the first year, and up to one-third during the second year of life.

Breast milk promotes sensory and cognitive development, and protects the infant against infectious and chronic diseases. Exclusive breastfeeding reduces infant mortality due to common childhood illnesses such as diarrhoea or pneumonia, and helps for a quicker recovery during illness. These effects can be measured in resource-poor and affluent societies

Breastfeeding contributes to the health and well-being of mothers; it helps to space children, reduces the risk of ovarian cancer and breast cancer, increases family and national resources, is a secure way of feeding and is safe for the environment.

While breastfeeding is a natural act, it is also a learned behaviour. An extensive body of research has demonstrated that mothers and other caregivers require active support for establishing and sustaining appropriate breastfeeding practices. WHO and UNICEF launched the Baby-friendly Hospital Initiative in 1992, to strengthen maternity practices to support breastfeeding. The foundation for the BFHI are the Ten Steps to Successful Breastfeeding described in Protecting, Promoting and Supporting Breastfeeding: a Joint WHO/UNICEF Statement. The evidence for the effectiveness of the Ten Steps has been summarized in a scientific review document.

The BFHI has been implemented in about 16.000 hospitals in 171 countries and it has contributed to improving the establishment of exclusive breastfeeding world-wide. While improved maternity services help to increase the initiation of exclusive breastfeeding, support throughout the health system is required to help mothers sustain exclusive breastfeeding.

The Global Strategy for Infant and Young Child Feeding describes the essential interventions to promote, protect and support exclusive breastfeeding.

"SUPPORT EXCLUSIVE BREASTFEEDING TODAY"

SOURCES :
(Kramer M et al Promotion of Breastfeeding Intervention Trial (PROBIT): A randomized trial in the Republic of Belarus. Journal of the American Medical Association, 2001, 285(4): 413-420).
WHO. 

WHAT DO YOU KNOW ABOUT "HIDDEN HUNGER"?

The ‘hidden hunger’ due to micronutrient deficiency does not produce hunger as we know it. You might not feel it in the belly, but it strikes at the core of your health and vitality.
    Kul C. Gautam, former deputy executive director of UNICEF

Hidden hunger, also known as micronutrient deficiencies, afflicts more than 2 billion individuals, or one in three people, globally. Its effects can be devastating, leading to mental impairment, poor health, low productivity, and even death. Its adverse effects on child health and survival are particularly acute, especially within the first 1,000 days of a child’s life, from conception to the age of two, resulting in serious physical and cognitive consequences. Even mild to moderate deficiencies can affect a person’s well-being and development. In addition to affecting human health, hidden hunger can curtail socioeconomic development, particularly in low- and middle-income countries.

A Different Kind of Hunger

Hidden hunger is a form of undernutrition that occurs when intake and absorption of vitamins and minerals (such as zinc, iodine, and iron) are too low to sustain good health and development. Factors that contribute to micronutrient deficiencies include poor diet, increased micronutrient needs during certain life stages, such as pregnancy and lactation, and health problems such as diseases, infections, or parasites.

While clinical signs of hidden hunger, such as night blindness due to vitamin A deficiency and goiter from inadequate iodine intake, become visible once deficiencies become severe, the health and development of a much larger share of the population is affected by less obvious “invisible” effects. That is why micronutrient deficiencies are often referred to as hidden hunger.

Women and children have greater needs for micronutrients. The nutritional status of women around the time of conception and during pregnancy has long-term effects for fetal growth and development. Nearly 18 million babies are born with brain damage due to iodine deficiency each year. Severe anemia contributes to the death of 50,000 women in childbirth each year.

Causes of  Hidden Hunger

Poor diet is a common source of hidden hunger. Diets based mostly on staple crops, such as maize, wheat, rice, and cassava, which provide a large share of energy but relatively low amounts of essential vitamins and minerals, frequently result in hidden hunger. What people eat depends on many factors, including relative prices and preferences shaped by culture; peer pressure; and geographical, environmental, and seasonal factors. Victims of hidden hunger may not understand the importance of a balanced, nutritious diet. Nor may they be able to afford or access a wide range of nutritious foods such as animal-source foods (meat, eggs, fish, and dairy), fruits, or vegetables, especially in developing countries

Another source of micronutrient deficiencies is impaired absorption or use of nutrients. Absorption may be impaired by infection or a parasite that can also lead to the loss of or increased need for many micronutrients. Infections and parasites can spread easily in unhealthy environments with poor water, sanitation, and hygiene conditions. Unsafe food handling and feeding practices can further exacerbate nutrient losses.

Diet also affects absorption. Fat-soluble vitamins such as vitamin A are best absorbed when consumed with dietary fat, while consumption of some compounds such as tannins or phytates can inhibit iron absorption. Alcohol consumption can interfere with the absorption of micronutrients.

Solutions to hidden Hunger 

Dietary diversity is associated with better child nutritional outcomes, even when controlling for socioeconomic factors. In the long term, dietary diversification ensures a healthy diet that ­contains a balanced and adequate combination of macronutrients (carbohydrates, fats, and protein); essential micronutrients; and other food-based substances such as dietary fiber. A variety of cereals, legumes, fruits, vegetables, and animal-source foods provides adequate nutrition for most people, although certain populations, such as pregnant women, may need supplements. Effective ways to promote dietary diversity involve food-based strategies, such as home gardening and educating people on better infant and young child feeding practices, food preparation, and storage/preservation methods to prevent nutrient loss.

Fortifying Commercial Foods

Commercial food fortification, which adds trace amounts of micronutrients to staple foods or condiments during processing, helps consumers get the recommended levels of micronutrients. A scalable, sustainable, and cost-effective public health strategy, fortification has been particularly successful for iodized salt: 71 percent of the world’s population has access to iodized salt.

Supplementation

Vitamin A supplementation is one of the most cost-effective interventions for improving child survival. Between 1999 and 2005, coverage increased more than fourfold, and in 2012, estimated coverage rates were near 70 percent globally. Programs to supplement vitamin A are often integrated into national health policies because they are associated with a reduced risk of all-cause mortality and a reduced incidence of diarrhea. According to UNICEF, at least 70 percent of young children ages 6 to 59 months need to receive vitamin A supplements every six months in order to achieve the desired reductions in child mortality. However, because of fluctuations in funding, coverage varies widely from year to year in many priority countries. It should also be noted that vitamin A supplements typically target only vulnerable populations between six months and five years old.

Sources :
Thompson (2010)
FAO (2013)
IFD (2014)
WFP (2014)
UNICEF (2014)

THE IMPORTANCE OF "CHILD SPACING"

Spacing between pregnancies can have important health
implications for a mother and her baby. Research has shown that there are a number of issues which are more likely to occur when a woman is pregnant again within a year of giving birth.

These issues include an increased risk of:

 

- low birth weight

- small gestational size

- preterm birth

- infant death

- labor issues such as uterine rupture

 

Medical professionals recommend new mothers waiting at least a full year to have a another baby - some even say to wait 2 years! This gives the mothers time to replenish vital nutrients that were lost during child birth and also the recovery time to allow organs to restore back to normal. It can also help ensure that new parents will have the energy and ability to focus on another child.

 

What can you do to protect your health and the health of your future baby?

 

Partners should discuss which contraception is best for them - such as condoms, birth control pills, an intrauterine device (IUD) or CycleBeads. All have pros and cons depending on whether or not you are breastfeeding as well as your reproductive goals. 

Be sure to talk to your doctor on the right one for you. 

 

AMAZING HEALTH BENEFITS OF GARDEN EGGS

Garden Eggs has many health benefits. It can help you to lose weight as well as prevent other cardio-vascular diseases

People who want to lose weight can achieve it now by consuming plenty of garden eggs. Garden egg also known as eggplant “have low calorie, low sodium, low protein and is very high in dietary fibre and potassium. It’s a fruit that is classified under vegetables and anyone who really want to lose weight should eat fresh garden egg.

“When you take garden egg, it fills the stomach because of its fibre content which reduces the food you consume, thereby reducing the calories and body weight"
 the high fibre content in eggplant helps to reduce bad cholesterol in the body, thereby protecting the heart. Garden eggs help to regulate the blood pressure, maintain and regulate the function of the heart.

Because of the high fibre and low soluble carbohydrate content of the eggplant, it controls glucose absorption and reduces the risk of hypertension and is very low in calorie content, such that when a diabetic person consumes it, it suppresses the sugar level and brings the blood pressure down. Garden eggs have anti-ulcer remedy, which could be used as a treatment for ulcer while noting that they do not protect one from having ulcer but that the anti ulcer content in the fruit suppresses the ailment.

Also, a study conducted by S. A. Igwe, Dora Akunyili and C. Ogbogu, published in the 2003 issue of the journal of Ethnopharmacology on ‘Effects of Garden Egg on some visual functions of visually active Igbos of Nigeria’, found out that eating plenty of garden egg can help lower eye pressure in persons with glaucoma.

Garden eggs, could be eaten raw or cooked. The garden egg plant apart from being a source of vegetable also has numerous health benefits which are essential for the overall development of the human body.  Its acceptability cuts across religious, tribal, cultural and ethnic groups in Nigeria, hence the wide usage of the garden egg plant.

Garden egg fruit is beneficial and nourishing to the body because it is rich in vitamin which provides the body with both soluble vitamin and water soluble vitamins; they are rich in thiamine required for normal growth and proper functioning of the heart and nervous system and niacin needed for cellular respiration. Garden egg is one of the anti cancer fruit which has been used for over decades, to fight against cancer and other diseases.

In Most African countries, this fruit is a highly valued delicacy and constituent of the African food. It also represents fertility and blessing and thus, common to find it served during wedding ceremonies in some communities across the African continent. For weight reduction, garden egg is the perfect recipe for achieving weight loss within a short period of time because it is very low in calorie content.

This is why experts are encouraging people that want to lose weight to eat more of the fresh form, just as people that are told to protect their heart against cholesterol effects should make it their delight.
ADEQUATE NUTRITION, HEALTHIER SOCIETY. 

HEALTH BENEFITS OF FOLATE

Folate, or vitamin B9, is one of many essential vitamins. You may also be familiar with folic acid as a form of folate; folic acid is the synthetic version used for food fortification and supplements. Folate is important because it plays a role in DNA synthesis and repair. It encourages cell and tissue growth. In fact, these benefits barely scratch the surface and its effects are far reaching. That bring us to 6 incredible health benefits of folate.

1. Supports Normal Fetal Development

Folate plays an integral role in foetal development and the benefits for pregnant women and their offspring cannot be understated. Folate deficiency during early pregnancy can lead to neural tube defects. This is a serious problem that can lead to pregnancy termination or a baby born with spina bifida. The good news? Studies have found increased folate levels from one month prior to conception to 3 months afterward can reduce the chance of these defects by 50%. 

2. Promotes Sperm Viability

Studies exploring the role of folate in spermatogenesis have linked it to sperm health and function. Men with a lower folate intake have been shown to have sperm with incorrect chromosomal structure. A 2012 study reported that previously infertile patients who took a nutritional supplement, which included folic acid, experienced significant improvement in sperm motility and successfully achieved pregnancy with their partners. 

3. Great for the Heart

Folate helps metabolize homocysteine into methionine, an essential amino acid. Without adequate folate, homocysteine levels increase. You don’t want this; homocysteine has been linked to atherosclerosis and cardiovascular problem. The evidence is clear, to encourage cardiovascular health by facilitating the breaking down of homocysteine, folate is incredible.

4. May Reduce the Risk of Stroke

Not only is homocysteine bad for the heart, it can lead to stroke. An overabundance of homocysteine, or hyperhomocysteinemia, results from a breakdown in the methionine-homocysteine metabolism. This results in increased chances of blood vessel damage and blood clotting. Although stroke can have many causes and no one measure is a complete safeguard, folate, or the supplemental form folic acid, have been recommended for use to reduce the risk.

5. Encourages Normal Cholesterol Levels

A Polish study found folic acid supplementation encourages normal cholesterol levels. In the study of 124 individuals, researchers observed significant reductions in LDL cholesterol levels in subjects who’d supplemented with .4 mg of folic acid daily for 12 weeks. The result is believed to have been derived from reduced homocysteine levels. 

6. Provides Neurological Support

Research suggests there may be a link between folate levels and neural health. A Korean study of elderly patients found that those suffering from dementia had the highest levels of homocysteine, and the lowest folate levels. Patients in the control group who did not suffer from dementia had higher folate levels

HEALTHY WEIGHT DURING PREGNANCY.

While pregnancy is not the time to lose weight, women should not use their expanding bellies as an excuse to eat more than is necessary. The amount of food a woman needs during pregnancy depends on a number of things including her body mass index (BMI) before pregnancy, the rate at which she gains weight, age and appetite. Although, all pregnant women should eat a variety of nutrient-rich foods each day. It may also be necessary to take a vitamin and mineral supplement if recommended by a physician.

Many women start off pregnancy overweight or obese; many gain more weight than is healthy during their pregnancy. Research shows the risk of problems during pregnancy and delivery is lowest when weight gain is kept within a healthy range. Obesity during pregnancy is risky for both mother and child, with some risks including gestational diabetes, gestational hypertension (high blood pressure), Cesarean delivery, birth defects and even fetal death. If a women is obese during pregnancy, it also raises the chance her child will be obese later in life.

Weight Gain Guidelines

The latest weight gain guidelines by the Institute of Medicine are based on a women's BMI before pregnancy. The amount of weight gained depends on what category the pre-pregnancy BMI lands in:

• Underweight: BMI below 18.5
• Normal weight: 18.5 to 24.9
• Overweight: 25.0 to 29.9
• Obese: 30.0 and above

The weight ranges below are for a full-term pregnancy: 

• Underweight: 28 to 40 pounds
• Normal: 25 to 35 pounds
• Overweight: 15 to 25 pounds
• Obese: 11 to 20 pounds

For twins, the recommendations naturally go up: 

• Normal: 37 to 54 pounds
• Overweight: 31 to 50 pounds
• Obese: 25 to 42 pounds

There are no set guidelines for underweight BMI weight gain with twins.

Calorie Intake

In general, pregnant women need between 2,200 calories and 2,900 calories a day. A gradual increase of calories as the baby grows is the best bet. Here is an overview of how calorie needs change during each trimester:

• The first trimester does not require any extra calories.
• During the second trimester an additional 340 calories a day are recommended.
• For the third trimester, the recommendation is 450 calories more a day than when not pregnant.

Avoid extra calories by cutting down on foods high in fat and added sugars. Replace regular soda, sweets and fried foods with healthy options including low-fat milk and yogurt, whole fruit and whole grains.

Physical Activity

Physical activity can help manage weight gain. The activity guidelines for pregnant women are 30 minutes of moderate exercise on most, if not all, days of the week. Make sure to talk with a doctor before starting or continuing any exercise routine.

SOURCE: Academy of Nutrition and Dietetics

ALCOHOL AND PROSTATE CANCER : one pint of beer per day increases the risk of Prostate Cancer.

Scientists have raised the alarm about the impact of drinking, saying that drinking just one pint of beer every day raises the risk of contracting prostate cancer by 23 per cent. This is the finding of a new study published in the online journal ‘BMC Cancer’.

Prostate cancer, also known as carcinoma of the prostate, is the development of cancer in the prostate, a gland in the male reproductive system. The new study found that men who drank two to three units each day – equivalent to one pint of five per cent strength beer or two 175ml glasses of wine – raised their risk of prostate cancer by 23 per cent compared to people who had never drunk alcohol.

Similarly, it shows that even as little as half a pint a week increased the likelihood of contracting the cancer. Before this research, only binge-drinking was thought to raise the risk of contracting prostate cancer.

However, with this new development, the researchers warned: “It means that when it comes to cancer, there is no safe threshold for drinking.” Prostate cancer is the most common cancer afflicting men in Africa, including Nigeria.

The way in which alcohol triggers the growth of tumours in the prostate is not fully understood The way in which alcohol triggers the growth of tumours in the prostate is not fully understood.

Alcoholic drinks contain carcinogens including acetaldehyde – nicknamed ‘the hangover chemical’ – which is formed when alcohol is broken down in the liver, and can damage cell DNA.

The ‘mailonline’ reported that the new analysis shows this misconception was based on flawed studies that gave men a false sense of security. The researchers from the University of Victoria in Australia analysed 26 previous scientific studies that linked the consumption of alcohol to prostate cancer.

The research is likely to alarm men who considered themselves moderate drinkers and therefore not in danger. Reacting to the study, lead researcher, Tim Stockwell said: ‘For cancer risk, the causal processes appear to be operating whenever we drink, and to a degree directly relate to how much we consume and with no safe threshold.’

HOW TO TIGHTEN YOUR SKIN AFTER WEIGHT LOSS

Losing a lot of weight is an impressive accomplishment that significantly reduces your disease risk.

However, people who achieve major weight loss are often left with a lot of loose skin, which may negatively affect appearance and quality of life.

What Causes Loose Skin After Weight Loss?

Skin is the largest organ in your body and forms a protective barrier against the environment.

The innermost layer of your skin consists of proteins, including collagen and elastin. Collagen, which makes up 80% of your skin’s structure, provides firmness and strength. Elastin provides elasticity and helps your skin stay tight.

During weight gain, skin expands to make room for increased growth in the abdomen and other parts of the body. Pregnancy is one example of this expansion.

Skin expansion during pregnancy occurs over a few months’ time, and the expanded skin typically retracts within several months of the baby’s birth.

By contrast, most overweight and obese people carry extra weight for years, often beginning as early as childhood or adolescence.

When skin has been significantly stretched and remains that way for a long period of time, collagen and elastin fibers become damaged. As a result, they lose some of their ability to retract.

Consequently, when someone loses a lot of weight, excess skin hangs from the body. In general, the greater the weight loss, the more pronounced the loose skin effect.

What’s more, researchers report that patients who have weight loss surgery form less new collagen, and the composition is inferior compared with the collagen in young, healthy skin.

Factors That Influence the Loss of Skin Elasticity

Several factors contribute to loose skin following weight loss:

• Length of time overweight: In general, the longer someone has been overweight or obese, the looser their skin will be after weight loss due to elastin and collagen loss.
• Amount of weight lost: Weight loss of 100 pounds (46 kg) or more typically results in a greater amount of hanging skin than more modest weight loss.
• Age: Older skin has less collagen than younger skin and tends to be looser following weight loss.
• Genetics: Genes may affect how your skin responds to weight gain and loss.
• Sun exposure: Chronic sun exposure has been shown to reduce skin’s collagen and elastin production, which may contribute to loose skin.
• Smoking: Smoking leads to a reduction in collagen production and damage to existing collagen, resulting in loose, sagging skin.

Problems Related to Excess Loose Skin

Loose skin due to massive weight loss may cause physical and emotional challenges:

• Physical discomfort: Excess skin can be uncomfortable and interfere with normal activity. A study of 360 adults found this problem occurred most often in people who had lost 110 pounds (50 kg) or more.
• Decreased physical activity: In a study of 26 women, 76% reported that their loose skin limited exercise mobility. What’s more, 45% said they had stopped exercising altogether because their flapping skin caused people to stare.
• Skin irritation and breakdown: One study found that of 124 people who requested plastic surgery to tighten skin after weight loss surgery, 44% had reported skin pain, ulcers or infections due to the loose skin.
• Poor body image: Loose skin from weight loss can have negative effects on body image and mood.

Natural Remedies to Tighten Loose Skin

The following natural remedies may improve skin strength and elasticity to some degree in people who have lost small to moderate amounts of weight.

Perform Resistance Training

Engaging in regular strength-training exercise is one of the most effective ways to build muscle mass in both young and older adults.

In addition to helping you burn more calories, an increase in muscle mass may also help improve the appearance of loose skin.

Take Collagen

Collagen hydrolysate is very similar to gelatin. It is a processed form of the collagen found in the connective tissue of animals.

Although it hasn’t been tested in people with loose skin related to major weight loss, studies suggest that collagen hydrolysate may have a protective effect on skin’s collagen.

Collagen hydrolysate is also known as hydrolyzed collagen. It comes in powdered form and can be purchased at natural food stores.

Another popular source of collagen is bone marrow, which provides other health benefits as well.

Consume Certain Nutrients and Stay Hydrated

Certain nutrients are important for the production of collagen and other components of healthy skin:

• Protein: Adequate protein  is vital for healthy skin, and the amino acids lysine and proline play a direct role in collagen production.
• Vitamin C: Vitamin C is needed for collagen synthesis and also helps protect skin from sun damage.
• Omega-3 fatty acids: A small study found that the omega-3 fatty acids in fatty fish may help increase skin elasticity.
• Water: Staying well hydrated may improve your skin’s appearance. One study found that women who increased their daily water intake had significant improvements in skin hydration and function.

5 HEALTH BENEFITS OF EATING GUAVA

Guavas  are oval in shape with light green or yellow skin and contain edible seeds.

They are amazingly rich in antioxidants, vitamin C, potassium and fiber. This remarkable nutrient content gives them many health benefits.

This article lists all the health benefits of guavas that are backed by scientific research.

1. Guava Extract and Guava Leaf Tea May Help Lower Blood Sugar Levels

There are some evidence that guava can improve blood sugar control.

Several test-tube and animal studies found guava extract reduced blood sugar levels, improved long-term blood sugar control and reduced insulin resistance. 

This is good news for people with diabetes or those at risk.

A few studies involving humans have also shown impressive results.

One study of 19 people found that drinking guava leaf tea lowered blood sugar levels after a meal. The effects lasted for up to two hours 

2. Eating More Guavas May Help Keep Your Heart Healthy

Guavas may help boost heart health in a number of different ways.

Many scientists believe that the high levels of antioxidants and vitamins in guava may help protect the heart against damage from free radicals.

The higher levels of potassium and soluble fiber in guavas are also thought to contribute to improved heart health.

Eating guavas has also been linked to lower blood pressure, a decrease in “bad” LDL cholesterol and a rise in "good" HDL cholesterol. 

Since high blood pressure and high levels of LDL cholesterol are linked to higher risks of heart disease and stroke, adding moderate amounts of guava to your diet could lead to valuable benefits.

A 12-week study of 120 people found that eating ripe guava before meals caused an overall decrease in blood pressure by 8–9 points, a reduction in total cholesterol by 9.9% and an increase in “good” HDL cholesterol by 9%

Moderate consumption of guavas can have a positive effect on heart health by lowering blood pressure.

3. Guava Leaf Extract May Help Relieve Painful Symptoms of Menstruation

Many women experience dysmenorrhea, painful symptoms of menstruation such as stomach cramps.

However, there is some evidence that guava extract can actually reduce the pain intensity of menstrual cramps.

A study involving 197 women who experienced painful symptoms found that taking 6 mg of guava leaf extract daily resulted in reduced pain intensity. It appeared to be even more powerful than some painkillers.

Guava leaf extract is thought to have a “spasmolytic” effect on the uterus, meaning it can relieve spasms of smooth muscle, also known as cramps.

4. Eating More Guavas or Taking Guava Extract May Benefit the Digestive System

Guavas are an excellent source of dietary fiber 

Therefore, eating more guavas may help aid in healthy bowel movements and prevent constipation. 

Just one guava can provide 12% of your recommended daily intake of fiber.

As well as preventing or relieving constipation, guavas may reduce the intensity and duration of diarrhea.

Several studies have also shown that guava leaf extract is antimicrobial. This means it can disable harmful microbes in the gut that can cause diarrhea.

5. Guavas Are Weight Loss Friendly

Guavas are a weight loss friendly food.

With only 37 calories in one fruit and 12% of your recommended daily fiber intake, they are a filling, low-calorie snack.

Unlike some other low-calorie snacks, they are packed full of vitamins and minerals — so you aren’t losing out on important nutrients.

They taste great too. When guavas are ripe, they’re naturally sweet.

7 YOGA POSITIONS TO HELP YOU LOOSE WEIGHT AND BELLY FAT

Loosing weight takes discipline and consistency. In order to stay fit, you need to work on your self and eat healthy foods, cut down on your daily food portion size. Here are some yoga positions that will help you stay fit. 

1. Board position 
The board pose proves to be nearly a full body workout. This move focuses on the thighs, buttocks, shoulders, back, and the stubborn belly area.  

How to do it:
Step 1: Start in a pose similar to a push-up with your arms extended under your knees and hands positioned under your shoulders and arms.
Step 2: Breathe in as you gaze ahead of your hands. Take care to keep your back and spine straight.
Step 3: Keep your hands flat and your fingers spread as you pull in your abdominal muscles.
Step 4: Remain in this position for 15-30 seconds before releasing to your knees.
Step 5: Repeat this pose 5 times with a 15-second break in between. 

2. Wind Easing Position
The wind easing position is a great pose for soothing lower back pain, strengthening your core, hips, and thighs. It has even been used to promote healthy pH levels and increase metabolism. 

How to do it:
Step 1: Lie on your back with your legs stretched out with your heels touching each other and your arms at your side.
Step 2: Breathe out as you bend your knees as you move them toward your chest.
Step 3: Hold your knees as you pull them closer into your body
Step 4: Tighten your thighs and apply pressure to your abdominal muscles as you hold the position.
Step 5: Hold the position for 60-90 seconds as you breathe deliberately and deeply.
Step 6: Breathe out and release the knees as you allow your arms to rest on your side.
Step 7: Repeat 5 times with a 15-second break between each pose. 

3. Pontoon Position
The pontoon pose focuses on the back and leg muscles which ultimately helps reduce stored fat in the waist. 

How to do it:
Step 1: Start in a lying position on your back with your legs stretched out and your arms down at your side.
Step 2: Inhale as you lift your legs up while stretching your toes and feet. Your legs should remain straight.
Step 3: Form a 45-degree angle with your body by reaching your arms toward your extended legs.
Step 4: Breath normally as you hold the post for 15 seconds.
Step 5: Release the pose and allow your body to rest for 15 seconds.
Step 6: Repeat the pose 5 times with a rest in between each on

4. Bow Position

The bow posture is ideal for strengthening the core and tightening abdominal muscles. It offers a full body stretch that increases energy and promotes easy digestion. 

How to do it:
Step 1: Lie stomach down on the mat with your legs stretched out and your arms to your side.
Step 2: Bend the knees upward while reaching your arms back to hold your ankles or feet.
Step 3: Hold the position 15-30 seconds while breathing normally
Step 4: Exhale and return to the lying position allowing your body to rest for 15 seconds.
Step 5: Repeat 5 times with rest time in between each pose

5. Cobra Position
The cobra pose strengthens the spine and upper body -- it proves to be a multi-muscle workout. This pose is not recommended for people who suffer from a hernia or back injury or women who are pregnant. 

How to do it:
Step 1: Start by lying stomach down on the mat.
Step 2: Stretch your legs away from your body as you pull your arms in under your shoulders
Step 3: Allow your toes and chin to touch the floor.
Step 4: Breathe in deep and slow as you thrust your body chest upward.
Step 5: Hold the pose for 15-30 seconds and slowly exhale.
Step 6: Rest for 15 seconds.
Step 7: Repeat 5 times with a break in between each pose. 

6. Boat position 
Similar to the bow pose, the boat pose offers a workout for the belly, back, arms, and legs.

How to do it:
Step 1: Start by lying on your back with your legs stretched and your arms at your side
Step 2: Breathe in deeply as you lift your chest upward and raise your feet off the floor.
Step 3: Keep your gaze forward to encourage alignment in your body.
Step 4: Hold this pose as you inhale and exhale 10 times.
Step 5: Repeat this pose 5 times with 15 seconds of rest in between. 

7. Chair position 
The chair pose is a focused pose that strengthens the spine, pulls in the abs, and supports the hips and thighs. An article on The Health Site warns that you should not do this pose if you have a back or knee injury and should be avoided if you suffer from chronic headaches or insomnia. 

How to do it:
Step 1: Stand up straight with your hands in the Namaste position in front of you
Step 2: Bend your knees as if you were sitting in a chair
Step 3: Raise your hands above your head.
Step 4: Bend your torso inward as you go deeper into the position
Step 5: Breathe normally as you hold the position for as long as you can.

HEALTHY COMBINATION OF JUICES FOR YOU

Carrot + Ginger + Apple - Boost and cleanse our system.

Apple + Cucumber + Celery - Prevent cancer, reduce cholesterol, and eliminate stomach upset and headache.

Tomato + Carrot + Apple - Improve skin complexion and eliminate bad breath.

Bitter gourd + Apple + Milk - Avoid bad breath and reduce internal body heat.

Orange + Ginger + Cucumber - Improve Skin texture and moisture and reduce body heat.

Pineapple + Apple + Watermelon - To dispel excess salts, nourishes the bladder and kidney.

Apple + Cucumber + Kiwi - To improve skin complexion.

Pear & Banana - regulates sugar content.

Carrot + Apple + Pear + Mango - Clear body heat, counteracts toxicity, decreased blood pressure and fight oxidization .

Honeydew + Grape + Watermelon + Milk - Rich in vitamin C + Vitamin B2 that increase cell activity and strengthen body immunity.

Paw-paw+ Pineapple + Milk - Rich in vitamin C, E, Iron. Improve skin complexion and metabolism.

Banana + Pineapple + Milk - Rich in vitamin with nutritious and prevent constipation

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HERE ARE LIST OF FOODS THAT BOOST THE IMMUNE SYSTEM

It is well known that what you eat determines how you feel. Our bodies need vitamins, proteins, carbohydrates and other essential nutrients in order to function properly so that you could be your best self. However, bacteria and viruses do attack and people do get sick once their immune system weakens. Whether your immune system is weak because of stress, or malnutrition or a chronic disease, the right food will help.

1. Garlic

Garlic is one of the most cited foods to fight bacteria and viruses and help you be and stay healthy. What separates garlic from other alliums is allicin, which can’t be found in the necessary amounts in other members of the onion family. Perhaps the smell will put you off, but you can easily put some in your salad, in a sauce or a home cooked meal, and still reap the benefits.

2. Chicken Soup
This is a well-known fact, and if you ever wondered why, here’s the answer: Cystein, which is an amino acid that gets released from chicken during cooking, bears a certain chemical resemblance to acetylcysteine—the bronchitis drug. This is how it works: Cystein stops the accumulation of inflammatory white cells in the bronchial tubes, and the broth keeps mucus thin. In order to further boost its immune power, add garlic and mushrooms.

3. Mushrooms

Shiitake, maitake, and reishi mushrooms are your answer as they contain the biggest amount of immunity boosters out of all mushrooms. They are efficient because they help your body produce more white blood cells and making them active and aggressive (in a good way).

4. Beef

We are citing beef because of zinc. Zinc deficiency is one of the biggest nutritional shortfalls. With so many vegetarians and people cutting back on beef (or any red meat for that matter) it is no wonder that this is the main reason why some people get ill. This immunity boosting mineral can also be found (in nor so great amounts) in oysters, milk or yoghurt, poultry (see the pattern here) and pork.

5. Sweet Potatoes
When talking about the immune system, we are not just talking about the blood; we are also talking about the other organs, especially skin. As the largest human organ, skin is also the biggest barrier between you and bacteria/viruses. In order to keep her healthy, you need vitamin A, and our recommended source for it is sweet potato. It will deliver the right amount of beta carotene, that will then be transformed into vitamin A and used to produce connective tissue. You can also vary by eating cantaloupe, carrots, pumpkins etc.

6. Fish

We cannot accentuate the importance of this food. Fish, as well as oysters, lobsters, crabs, and clams, are effective and can help white blood cells produce cytokines (basically proteins that help eradicate flu viruses from your body. Additionally, don’t forget that they are a fantastic source of omega 3 acids.

7. Grapefruit

The benefits of citruses have been known for quite some time, and we don’t need to list in detail why vitamin C, present in grapefruit, lemon, oranges etc. is good for your health. We will, however, say, that red grapefruit is high in bioflavanoids, which produce positive reactions in your system and boost your immunity.

8. Cauliflower

Broccoli, sprouts and cauliflower are high in antioxidants, especially gluthatione, which fends off viruses. Not only do they improve your overall health, they are a big source of choline. This nutrient keeps bacteria out of your system, keep your cells properly functioning and help in the gastrointestinal area.

9. Honey

Buckwheat honey does not only cure your sore throat by coating it, it also has antioxidants and antimicrobial properties.

DRINK:

10. Tea

The key words here are “amino acids”. Green and black tea have an abundance of L-theanine; a substance that will give you enough virus-fighting interferon in your blood stream—even decaf versions.

11. Yogurt

The difference between a yoghurt that helps your digestion and a yoghurt that boosts your immune system is the bacteria involved. What you need is Lactobacillus reuteri—a specific probiotic that appears to stimulate white blood cells. If you don’t find it, rest assured that every yoghurt has it, but only in small quantities.


12.  Water

GARLIC: What You Need to know.

1. Garlic has been found to assist babies to gain weight while they are in the womb.

Next time you have a baby prepare to have garlic breath. Except if you have a history of large babies in which case maybe you want to skip the extra doses?

2. Garlic strengthens the immune system as well as helps to fight chest infections, coughs and congestion.

In the winter months garlic is a great food to boost your immune system and ward off colds and flu. An old folk remedy is to eat a clove of garlic that has been dipped in honey at the first sign of a cold. Why not try it and see if it works for you?

3. Garlic contains high levels of iodine which makes it a very effective treatment for hyperthyroid conditions.

Treatment with garlic has been shown to greatly improve this condition.

4. Scurvy is treated by vitamin C and garlic contains good levels of vitamin C too.

5. Popular folklore says that garlic is good for more than scaring hungry vampires away!

Impotency has long been thought to benefit from doses of garlic, and treatment continues in many communities to this day. Why not try treating yourself with garlic for several months before you head off to the doctor for that Viagra prescription?

6. Cardiovascular disease can be reduced by ingesting garlic.

LDL cholesterol is no friend of garlic and the aortic plaque deposits that gather on the walls of your body’s veins can be reduced with the use of garlic too. Studies have shown the amazing benefits of taking garlic in relation to heart disease.

7. Fungal and bacterial vaginal infections are toast when treated with garlic!

When crushed or bruised, garlic releases Allicin which is a sulphuric compound that is a natural antibiotic. WWI soldiers even apparently used crushed garlic on infected wounds suffered in battle. If you decide to take garlic in tablet form be sure to use powdered capsules. The processes used to create garlic tablets destroy the Allicin that is present.

8. Garlic is a great source of vitamin B6 which is needed for a healthy immune system and the efficient growth of new cells.

Vitamin B6 can also assist with mood swings and improve your cheery disposition!

9. Garlic can aid in the prevention of multiple types of cancer.

Bladder cancer, prostate cancer, breast cancer, colon cancer and stomach cancer have all been shown to have their tumors reduced when treated with garlic. Vitamin B6 is said to have cancer fighting abilities.

10. Garlic regulates blood sugar as it enhances the level of insulin in the blood.

This may assist in the control of diabetes. Seek medical advice if you believe the use of garlic could help your condition.

A word of warning about consuming too much garlic; in large doses, garlic can be detrimental to your health and you should never take more than the recommended dosage. Also be aware that the properties of garlic actually get into your bloodstream which is why it is so effective in so many ways. What this does mean, however, is that when you sweat, garlic will leave your body through your pores. Many people who eat larger than normal amounts of garlic report increased body odor.

CAN EATING FAST MAKE YOU GAIN WEIGHT?

A lot of people eat their food fast and mindlessly.

It’s a very bad habit that can lead to overeating, weight gain and obesity.

Eating Fast Is Linked to an Increased Risk of Obesity

Obesity is one of the biggest health problems worldwide. It’s a complex disease that is not simply caused by poor diet, inactivity or lack of willpower.

In fact, there are complicated environmental and lifestyle factors at play.

For example, fast eating has been studied as a potential risk factor for becoming overweight and obese 

Eating Fast Can Lead to Many Other Health Problems

It may also lead to other health problems, including:

• Insulin resistance: Eating too quickly has been linked to a higher risk of insulin resistance. This condition, characterized by high blood sugar and insulin levels, is a hallmark of type 2 diabetes and metabolic syndrome.
• Type 2 diabetes: Eating fast has been associated with a higher risk of type 2 diabetes. One study found fast eaters were 2.5 times more likely to get the disease compared to those who ate more slowly.
• Metabolic syndrome: Rapid eating may increase the risk of metabolic syndrome, a group of risk factors that may raise your risk of diabetes, heart disease and many other common health problems.
• Poor digestion: Fast eaters commonly report they experience poor digestion as a consequence of eating too quickly. They may take larger bites and chew their food less than slow eaters do, which may affect digestion.
• Lower satisfaction: This may not be a health problem, but it’s still very important. Fast eaters tend to rate their meals as less pleasant, compared to slow eaters.

• How to Slow Down Your Eating

  Eating more slowly may provide various health benefits.
  It may increase your levels of satiety hormones, help you feel more full and decrease your calorie intake.
  It may also improve your digestion and increase your enjoyment of food.
  If you want to eat more slowly, here are a few techniques you can try:
  • Don’t eat in front of screens: Eating in front of a TV, computer, smartphone or other distraction may lead you to eat fast and mindlessly. It can also make you lose track of how much you’ve eaten.
  • Put your fork down between each mouthful: This will help you slow down and enjoy each bite more.
  • Don’t get too hungry: Avoid becoming extremely hungry between meals. It can make you eat too fast and make poor food decisions. Keep some healthy snacks around  to prevent this from happening.
  • Sip on water: Drinking water throughout your meal will help you feel full and encourage you to slow down.
  • Chew thoroughly: Chew your food more often before swallowing. It may help to count how many times you chew each bite. Aim to chew each mouthful of food 20–30 times.
  • Eat foods rich in fiber: High-fiber foodslike fruits and vegetables are not only very filling, they also take quite a long time to chew.
  • Take small bites: Taking smaller bites may help you slow down your eating pace and make your meal last longer.
  • Eat mindfully: Mindful eating is a powerful tool. The fundamental principle behind it is to pay attention to the food you’re eating. Some of the exercises above are practiced in mindful eating.
  Like all new habits, eating slowly takes practice and patience. Start with just one of the tips above and develop the habit from there.

6 HEALTH BENEFITS OF EATING NUTS

What Are Nuts?

Nuts are technically considered a fruit. However, unlike most types of fruit, they aren’t sweet and are high in fat

They contain a hard, inedible outer shell that usually needs to be cracked open to release the fruit inside.

Nuts are a very popular food.

They’re tasty, convenient and can be enjoyed on all kinds of diets 

Despite being high in fat, they also have a number of impressive benefits for your health (and weight).

Here is a list of some of the most commonly consumed nuts:

• Almonds 
• Brazil nuts
• Cashews
• Hazelnuts
• Macadamia nuts
• Pecans
• Pine nuts
• Pistachios
• Walnuts

Although peanuts are technically legumes like peas and beans, they are often referred to as nuts because they have similar nutrition profiles and characteristics.

Now let’s look at the top 6 health benefits of eating nuts.

1. Nuts Are a Great Source of Many Nutrients

Nuts are highly nutritious. One ounce (28 grams) of mixed nuts contains:

• Calories: 173
• Protein: 5 grams
• Fat: 16 grams, including 9 grams of monounsaturated fat
• Carbs: 6 grams
• Fiber: 3 grams
• Vitamin E: 12% of the RDI
• Magnesium: 16% of the RDI
• Phosphorus: 13% of the RDI
• Copper: 23% of the RDI
• Manganese: 26% of the RDI
• Selenium: 56% of the RDI

Some nuts have higher amounts of certain nutrients than others. For instance, just one Brazil nut provides more than 100% of the RDI for selenium.

The carbohydrate content of nuts is highly variable. Hazelnuts, macadamia nuts and Brazil nuts have less than 2 grams of digestible carbohydrate per serving, while cashews have almost 8 digestible carbohydrate per serving.

That being said, nuts are generally an excellent food to eat on a low-carb diet.

2. Nuts Are Loaded With Antioxidants

Nuts are an antioxidant powerhouse.

Antioxidants help control free radicals, which are unstable molecules produced as a normal part of metabolism. Free radical production increases in response to heavy sun exposure, stress, pollution and other causes.

Although free radicals can play a beneficial role in immune response, having too many can lead to cell damage. When your level of free radicals is too high, your body is said to be in a state of oxidative stress, which increases disease risk.

The antioxidants in plant foods, including the polyphenols found in nuts, can combat oxidative stress by neutralizing free radicals so they can’t harm your cells.

3. Nuts Can Help You Lose Weight

Although they’re considered a high-calorie food, research suggests that nuts may actually help you lose weight 

Almonds have consistently been shown to promote weight loss rather than weight gain in What’s more, even though the calorie counts listed for.

Nuts are quite high, studies have shown that your body doesn’t absorb all of them. This is because a portion of fat stays trapped within the nut’s fibrous wall during digestion controlled studies. 

4. Nuts Can Lower Cholesterol and Triglycerides

Nuts have impressive effects on cholesterol and triglyceride levels.

The cholesterol-lowering power of nuts is believed to be due in part to their high content of monounsaturated and polyunsaturated fatty acids.

Almonds and hazelnuts appear to reduce total cholesterol and LDL cholesterol while increasing HDL (“good”) cholesterol levels. One study found that ground, sliced or whole hazelnuts had similar beneficial effects on cholesterol

5. Nuts Are Beneficial for Type 2 Diabetes and Metabolic Syndrome

Type 2 diabetes is a common disease that affects hundreds of millions of people.

Having a condition called metabolic syndrome is strongly associated with type 2 diabetes.

Interestingly, nuts may be one of the best foods for people with metabolic syndrome and type 2 diabetes.

First off, they are low in carbs and don’t raise blood sugar levels much. Substituting nuts for higher-carb foods should lead to reduced blood sugar levels. 

6. Nuts Can Help Reduce Inflammation

Nuts have strong anti-inflammatory properties. 

Inflammation is your body’s way of defending itself from injury, as well as bacteria and other potentially harmful pathogens.

However, chronic (long-term) inflammation can cause damage to organs and increase disease risk. Research suggests that eating nuts may reduce inflammation and promote healthy aging.

Specific nuts have been found to fight inflammation in healthy people and those with serious diseases. These include pistachios, Brazil nuts, walnuts and almonds.