General Health Articles

Perfectly Plum

Plums are the delicious fruit that come from the same fruit family as cherries and peaches.  But plums are about more than just great taste, they are chock full of nutritional value.

Plums, and their dried version known as prunes, are very high in phytonutrients, which function as an antioxidant and provide much benefit to the body.

Eating plums helps in the production and absorption of iron in the body, thereby leading to better blood circulation leading further to the growth of healthy tissues.

Consuming plums on a regular basis will help prevent macular degeneration and other eye infections. Researchers have also found that plums contain anti-cancer agents that prevent the growth of cancerous cells and tumors.

Because plums contain blood cleansing agents that help keep the blood pure, plums can help you reduce the risk of contracting heart disease.

Plums are also high in vitamin C, meaning they help to protect the body against conditions like asthma, colon cancer, rheumatoid arthritis and osteoarthritis.

Recipe: Chicken Breasts with Plum Salsa and Basmati Rice

1 ½ cups of water

1 cup uncooked basmati rice, rinsed and drained

¾ pound plums, pitted and chopped

½ medium red onion, minced

3 habanero peppers, seeded and minced

3 tablespoons fresh minced cilantro

1 teaspoon sugar

¾ pound boneless, skinless chicken breasts

2 teaspoons fresh rosemary, minced

Salt and pepper to taste

2 teaspoons vegetable oil

Place water in medium saucepan and stir in rice. Bring to boil.  Cover, reduce heat and simmer for 20 minutes. Remove from heat, cool and fluff with fork.  In a bowl, mix the plums, peppers, onions, cilantro and sugar. Cover and refrigerate for 30 minutes.  Season chicken with rosemary, salt and pepper.  Heat vegetable oil in skillet over medium-heat. Place chicken in oil and brown 1 minute per side.  Reduce heat to medium, and cook for 5 additional minutes per side.  Serve over rice with plum salsa.

Recipe: Fresh Summer Fruit Salad

½ cup water

2/3 cup sugar

3 cups thinly sliced rhubarb

15 seedless grapes, halved

½ orange, sectioned

10 fresh strawberries, hulled and halved

1 apple, cored and diced

1 peach, sliced

1 plum, pitted and sliced

15 pitted Bing cherries

¼ cup fresh blueberries

Bring water and sugar to boil in a medium saucepan over medium heat.  Stir in the rhubarb, turn heat to low, cover and simmer until rhubarb is soft, 10 to 15 minutes.  Mash and chill in the refrigerator about one hour.   To serve, mix the grapes, orange, strawberries, apple, peach, plum, cherries, and blueberries with 2/3 cup of the rhubarb sauce.  Stir gently, but thoroughly to coat.  Refrigerate for at least two hours for all of the flavors to blend well.

Women's Health by the Decades

Women of all ages need to make sure to stay healthy and most experts break down women's health routines by their age.  Here are some different checks and measures that should be met as women age, through their 60s.

In your 20s,

1. Kick your unhealthy habits.  Sure we all drank too much, ate too much, and maybe smoked too much during our college days, but those days should be left at college. Many habits that you form in your 20s stick with you throughout your life, so let go of the bad ones!
2. Plan for an annual physical.  Schedule an annual check-up into your life and stick to it.  You will thank yourself and will be assured that you are doing as well as you feel.
3. Get your fill of calcium and vitamin D.

In your 30s,

1. Keep an eye on the scale as many women begin to deal with weight struggles in their 30s.
2. Get your sleep : all eight hours : if you can!
3. Pay attention to irregular periods as they can be telling you something about your ovaries or thyroid as you age.

In your 40s,

1. Get a mammogram.
2. Have a diabetes screening done, as your chances of having Type II diabetes is more common in your 40s.
3. Try to get at least 20 to 30 minutes of exercise in per day.

In your 50s,

1. Pay attention to your heart and your risk factors like cholesterol and blood pressure.
2. Schedule a colonoscopy.
3. Get the flu vaccine every year.

In your 60s,

1. Have a bone density test done.
2. Make sure to increase your intake of vitamin B12, which helps to produce healthy red blood cells.
3. Inquire about getting a shingles vaccine and be careful of your risk factors for catching pneumonia.

Quick Tips for Improving your Memory

Memory lapses may be unavoidable after some time when aging sets in. Other factors may worsen memory problems such as diet, and other external factors. But exercising your brain, exercising your body and taking the right nutrients might help you conquer some memory problems.

Here are some quick tips you can use to improve your cognitive functioning as well as your memory.

1. Sleep. Sleeping right and sleeping at the right length of time can rejuvenate your mind and can keep you thinking straight. Memory lapses sometimes can be caused by fatigue. Your abilities to think properly and solve problems can be compromised by grogginess and can be a recipe for disaster.
2. Exercise. Exercising your body can help in proper blood circulation, well worked out muscle and better system functioning. Your brain then can have a proper supply of oxygen which lets you avoid memory loss. Exercising daily for the rest of your life can keep you sharp, aside from the fact that it can keep you healthy. A routine activity can harness your brain chemicals and make it work well.
3. Keep Social relationships good. According to research, meaningful relationships and good support system can keep your mental functioning healthy as well as your emotional health. In a Study by Harvard School of Public Health, researchers found out that people who have the most active social life has paved better against mental decline.
4. Eat right. You are what you eat. Eating brain boosting foods is recommended by most experts. It can keep dementia away and reduce the likelihood of brain and memory decline. Now what are those brain and memory boosting foods?

• Omega-3 rich food. Like your tuna, mackerel and herring. They are oily fishes. Omega-3 is known for its capacity to boost brain health and keep your heart healthy. It can also be found among flaxseeds, walnut and Chia seeds.
• Green tea. Green tea is filled with anti-oxidant Polyphenols which protects your brain from damage.
• Drink some wine. In moderation, a wine can help improve memory as well as cognition. Red wine is rich in resveratrol that can boost blood flow in the brain. It can help stop Alzheimer's too.
• Fruits and vegetables.
• Avoid unhealthy fats.

5. Take Supplements. Supplements such as omega-3 fish oil and calamari oil can be an alternative if you can't consume the natural foods mentioned above.
6. Avoid Stress. Stress can strain your brain and memory. So breathe in and breathe out. When stressed out for a reason, use a stress ball to keep it away or go and see your friends and laugh.
7. Exercise Your Brain. Some little puzzles and challenge can keep your brain working and can keep it from being rusty. You can also have hand-eye coordination challenging activities such as tennis o do some needle work. OR try playing instruments or try answering quizzes.
8. Concentrate. Always concentrate. Sometimes you easily let go of some things and some memories because you are not paying much attention to it.
9. Use some Mnemonics. Mnemonics device is one way to keep you remembering things. Or have some acronyms, rhymes, alliteration when you are trying to memorize things.
10. Involve your senses.
11. Relate information always with what you already know.

These are just tips though. Sometimes there are things that can't be controlled by the things you can do. Like for example your genes, if you have family history that speaks of dementia, then the best you can do is to try to prevent it. And as always, prevention and early intervention are always what works best.

Natural Ways of Lowering your Blood Sugar Levels

There are a couple of natural ways of lowering your blood sugar levels. This require changes in your lifestyle habits. Controlling your blood sugar levels is essential especially for diabetics. However, this should still be consulted with your doctor. Taking supplements and changing your eating habits must be consulted with a doctor to eliminate and side effects this could have in your health.

Drastically changing your sugar intake can also lead to dangerously low levels of sugar. This can lead to another medical condition and again place your health at risk. So before proceeding with your blood sugar management program, consult a doctor to keep things safe.

Live a more active lifestyle

Parking your car a few blocks from work and walking could do wonders for your blood sugar levels. This increases insulin which is responsible for breaking down blood sugar. This also helps in solving your weight problems and strengthen the heart.

Before participating in an exercise program, be sure that you are physically ready for the task at hand. Walking or swimming are physical activities that help you burn sugar without putting too much stress on your body. This reduces the risks for injuries.

Exercising does not only help you break down excess sugar but also helps in your weight loss efforts. People with overweight problems are more likely to suffer from high sugar levels. Overweight place people at high risk for developing diabetes.

Adding more Fiber

There are two types of dietary fiber. Both of which are beneficial in managing blood sugar levels. Soluble and insoluble fibers takes more time to digest, which keeps your stomach satiated. This in turn increases your insulin sensitivity which makes managing your blood sugar levels easier. Taking more fiber improves digestion.

Fruits and vegetables are rich sources of fiber. Substituting sugary treats for fruits gives you a healthier alternative for your sweet cravings. Apples, pears, oranges, oats and celery are just some of the fiber-rich foods that can help you lower blood sugar levels. Sources for insoluble fiber on the other hand includes whole wheat, tomatoes and dark leafy vegetables such as celery. Good sources of both soluble and insoluble fiber are carrots and cucumbers.

Avoid Sugar-rich Foods

While increasing your fiber intake is recommended, avoiding sugar-rich foods is a must. Increase in blood sugar levels is mainly attributed to eating certain types of food. Things to avoid include bread, pasta, rice, pasta and other foods rich in starch. Sweet drinks such as soda is also discouraged.

Vitamin D

Studies have shown that the levels of Vitamin D has a profound effect on insulin sensitivity and blood glucose levels. Research has shown that low levels of Vitamin D has a negative effect in insulin resistance and on the pancreas which is responsible for producing insulin.

Increasing your Vitamin D levels can be done by simply spending at least half an hour under the sun every day. Taking a multi-vitamin with a minimum of 400 IU of Vitamin D is also recommended.

Keeping your Hair Healthy

The hair is called your crowning glory for a reason. Imagine how beautiful you can be when you sport that thick, long, healthy, and super shiny mane that glows with life. Pretty isn't it? The good thing is that “pretty” is very achievable. No matter what the type of hair you have, you can make it beautiful by taking care of it right.

How to take care of your hair? We would like to help through these tips.

Hair Health through Diet

• Get Enough Protein. The hair is made of proteins and to keep it healthy, you have to get the right amount of protein from your diet. If you have a sedentary lifestyle, there is no need to increase your intake, but if you are active, you will need more.
• Omega-3. Eat food rich in omega-3 like cold-water fish, calamari, and seafood among others. Omega-3 is a vital fatty acid that cannot be produced by our body so we have to take it from external sources. About 3% of the hair shaft is made up of those fatty acids and they play a big role in keeping the scalp hydrated. People searching for places where to buy Omega 3 should look for natural sources.
• Iron is a very important mineral for hair health and too little iron in the body can cause major hair loss. The hair follicle and hair root are fed by a nutrient rich blood supply, and that is what iron is for. This happens the same way with people who are experiencing high-levels of stress. Stress is caused by low iron supply, thus hair-loss also occur. When you get iron, you hit two birds in one stone—healthy hair and a body that keeps stress at bay.
• Vitamin C. Before you go and take that iron supplement to reenergize your locks, also consider Vitamin C. The good ‘ol immunity booster aids the body in absorbing iron so they will be great partners. Good sources of Vitamin C are blackcurrants, broccoli, guava, oranges, papaya, and berries. Vitamin C also helps increase the production of collagen that strengthens capillaries for hair shaft.
• Zinc and Selenium. There is a good reason to eat oysters and seafood. They are rich in minerals like Zinc and Selenium. Take these minerals from rich sources such as whole grains, beef, and eggs.

Care Tips to Achieve Beautiful Locks

Wash your hair right.

1. Massage your scalp with shampoo and conditioner for about 40 minutes. If you have an oily hair, shampoo would be enough.
2. Pour conditioner into your hands and massage hare from root to tips. For softer hair, you can leave the conditioner for three minutes before rinsing it off.
3. For the final wash, rinse hair with cool water, this seals the hair cuticle for locked in moisture.

Dry hair properly.

• The use of hair dryers has a bad image to many when it comes to hair health. However, they simply do not know how to use it right.
• When blow drying, hold a distance between hair and the dryer. The heat boils the hair and as much as possible keep it a good distance away. Too much heat can make the hair coarse and dry.
• Do not wring your wet hair. Wet hair is vulnerable. Wringing it can cause breakage and hair-fall.
• Use wide tooth comb when drying a wet hair.

Get a regular treatment.

• There is no need to go to the salon every month if you want your hair to get treated. A deep conditioning treatment with coconut oil, avocado oil, or olive oil will do.
• There are hair masks available in the market that you can apply yourself.
• Be careful on using styling products.

With good health practices, and proper grooming tips, you can boost your hair's beauty to the maximum.