Wednesday, 31 January 2018

Cutting out Unhealthy Ingredients and Junk Food

 1 Replace refined sugar with fresh fruit once a week. Try to cut out cake,candy and sweets that contain refined sugar and substitute them for fresh pears, peace and mangoes at least once a week. Slice the fruit for an easy snack or make a fresh fruit salad with just fruit and no added sugar.
  • Start by replacing sugary treats with fresh fruit once a week and then amp it up to twice or three times a week. Over time, you should try to replace almost all sugary treats in your diet for fresh fruit, for many days in a row as you can manage.

  2  Have whole-wheat grains instead of refined grains in at least 1-2 of your meals.
Buy foods made with whole-wheat, such as whole-wheat pasta, bread, and crackers when you go grocery shopping. Start by replacing white bread, pasta, and rice in 1-2 of your meals with whole-wheat wraps, quinoa, and brown rice.

  3  Cut down on packaged food and junk food to 1-2 times a week.
 Packaged foods like microwave dinners, pre-made sandwiches, and prepared soups are all high in sodium, fat, and unhealthy ingredients. Fast food is also high in fat and low in nutrients. Aim to reduce your consumption of these foods to only a couple of times a week. Over time, try to limit yourself to having fast food 1-2 times a month.
  • Try to have packaged or junk food only as an occasional treat!
  4  Have food with less sodium and saturated fat.
Opt for low-sodium soy sauce and other prepared sauces. Soak dry beans overnight or in a slow cooker, as canned beans have a high sodium content. Have fresh fruits and vegetables in your meals, as they have less sodium and fat.

 5 Try replacing sugary drinks with water. 
Rather than reach for a soda, a packaged juice, or another cup of coffee, sip water instead. Carry a water bottle with you so you always have water on hand. Try to have more water throughout the day and limit or cut out any other drinks.
  • Add fresh sliced lemon or cucumber to your water to make it more flavorful.

Saturday, 27 January 2018

How to Co‐Sleep Safely With Your Baby.

Co-Sleeping in Separate Beds.

Co-sleeping is a great way to feel close to your baby. Co-sleeping is when you sleep in close proximity to your baby. There are two types of co-sleeping: room-sharing and bed-sharing. Room-sharing is when your baby sleeps nearby in the same room, and bed-sharing is when you sleep in the same bed with your baby. Many experts discourage bed-sharing because it carries increased risk of SIDS, or sudden infant death syndrome.Whether you choose to room-share or bed-share, the most important thing about co-sleeping is following the safety guidelines.

  1   Place a crib next to the bed. If you want to room-share, place a bed for your baby  right next to yours. You can put a bassinet, crib, or play yard in the room.You can be close to your baby, but reduce the dangers of bed-sharing.

  • Doctors recommend room-sharing as a way to reduce the risk of SIDS by up to 50%.

 2  Choose a bedside sleeper. If you want to be closer than a crib, you can place
 a  bedside sleeper on your bed. This bed attaches directly to the you can be next to your baby, but keeps you separated on different surfaces.

  3  Move the baby to another room between six and twelve months. If you co-sleep with your baby, you should do this until around 12 months of ag However, if you want to move them to their own room before that, wait until they aleast six month old.

Saturday, 20 January 2018

Habits Of Really Healthy Women.

There are certain determinants of health that are largely, if not entirely, out of your control. Your genetic makeup and biology have major bearing on your overall well being, as do any number of socioeconomic factors, and your access to high-quality care.f you have an inherited health condition, and you are struggling to earn a living wage, your path to health is going to be rockier than that of someone who doesn't and isn't.
There are individual behaviors that have been shown in many cases definitively to help improve and maintain women's health. Habits that have a direct and measurable impact on women's bodies and minds, and that healthy women therefore embrace.

Healthy women cultivate friendships:
Women with breast cancer who felt socially isolated were more likely to die from the disease than those with closer ties. Women with advanced ovarian cancer who had lots of social support had significantly lower levels of a key protein linked to more aggressive types of the disease.

They have a screening plan..:
Who should get screened for what, and when, is an inexact science, and leading medical organizations disagree on the standards. When it comes to mammography for women with typical breast cancer risk profiles, for example, the American Cancer Society recommends screens starting at age 40.
Healthy women read up on their options and make informed decisions about what's right for them with (and this is key) a team of qualified providers they've carefully assembled, and in whom they trust.

.. And they become experts on their own bodies:
No nurse or doctor can ever know your body as well as you do, which is why healthy women tune in to theirs and speak up when something seems off. They do monthly self-breast exams, track their menstrual cycles, note where their moles are (and if they've changed) and pay attention to any unusual symptoms.Not only is this intimate knowledge of their body a way for women to revel in its strength and awesomeness, it ensures they're active participants in their own health.

They take medication seriously:
Research suggests that when it comes to medication adherence, women are worse than men.Healthy women understand that not being vigilant with medication has the potential to compound serious problems, and they also understand that taking medication carries with it risks and benefits.

Wednesday, 3 January 2018

Natural Skin Care.

Natural skin care uses topical creams and lotions made of ingredients available in nature. Much of the recent literature reviews plant-derived ingredients, which may include herbsrootsflowers and essential oils, but natural substances in skin care products include animal-derived products such as beeswax, and minerals. These substances may be combined with various carrier agents, preservativessurfactantshumectants and emulsifiers.
There are no legal definitions in the U.S. for advertising terms "natural" or "organic" when applied to personal care products. Consumers often express a preference for skin products with organic and natural ingredients. The personal skin care market based on natural products has shown strong growth. Clinical and laboratory studies have identified activities in many natural ingredients that have potential beneficial activities for personal skin care,but there is a shortage of convincing evidence for natural product efficacy in medical problems.
Some natural products and therapies may be harmful, either to the skin or systemically. People prone to allergies should pay careful attention to what they use on their skin. Dermatologists may feel that there is enough scientific evidence to assist in the selection or avoidance of particular natural ingredients.

Many countries require that the ingredient composition of skin care products is listed on the product, using the International Nomenclature of Cosmetic Ingredients (INCI) conventions. Ingredients are listed in the order of their percentage within the product; natural ingredients are listed in Latin and synthetic ingredients are listed by technical name. "The U.S. government has documented more than 10,500 ingredients in cosmetic products, but only a small percentage of those chemicals have been tested for safety. Of those that have been tested, some have been identified as carcinogens (causes cancer), teratogens (causes birth defects), and reproductive toxicants (damages the ability to reproduce)."
The FDA surveyed 1,687 consumers ages 14 and older in 1994 about their use of cosmetics. Nearly half of these consumers felt that a product claiming to be "natural" should contain all natural ingredients. However, although the United States Department of Agriculture (USDA) has designated within its certain requirements within its specific area of regulation for organic products, the U.S. Food and Drug Administration (FDA) does not recognize a definition for natural products. Accordingly, there are no legal definitions in the U.S. for the advertising terms "natural" or "organic" in personal care products. The FDA prohibits certain ingredients in cosmetics.
Some organic products which are designated organic may be intensely modified, sometimes considerably more so than conventional products.

Plant extracts and herbs have been used by many cultures as cosmetics and perfumes since ancient times.
Research is scientifically assessing natural products, selected based on experience in the ancient era. Validated use of these materials and products awaits further assessment.

There are significant reservations about complementary and alternative medicine (CAM) including a "shortage of evidence supporting the efficacy and safety of CAM" for skin problems. However, patients express a desire to utilize natural ingredients as treatment. A literature search found a growing prevalence of CAM use for skin conditions. A number of textbooks address CAM perspectives of skin care. The purpose of this section is to review botanical compounds in skin care; a broader review the history and theory behind other CAM modalities such as psychocutaneous therapies, acupuncture and homeopathy can be found in recent reviews.


Ayurvedic skin care is derived from medicinal practices that began over 5,000 years ago in India. Ayurvedic medicine and healing practices are based on Indian philosophical, psychological, conventional, and medicinal understandings. Most of the ayurvedic skin care products contain the following herbs—aloe vera, almond, avocado, carrot, castor, clay, cocoa, coconut oil, cornmeal, cucumber, cutch tree, emu oil, ginkgo biloba, ginseng, grape seed oil, ground almond and walnut shell, horse chestnut, witch hazel and honey.
Ayurvedic approaches have been used in molluscum contagiosumlymphatic filariasisvitiligo and lichen planus.
Phyllanthus emblica (amla, Indian gooseberry) has been used in ayurvedic medicine. Standardized extracts of Phyllanthus emblica have a long-lasting and broad-spectrum antioxidant activity. This may be suitable for use in anti-aging, sunscreen and general purpose skin care products.

Cosmeceuticals are topically-applied, combination products that bring together cosmetics and "biologically active ingredients". Products which are similar in perceived benefits but ingested orally are known as nutricosmetics. According to the United States Food and Drug Administration (FDA), the Food, Drug, and Cosmetic Act "does not recognize any such category as "cosmeceuticals". A product can be a drug, a cosmetic, or a combination of both, but the term "cosmeceutical" has no meaning under the law". Drugs are subject to an intensive review and approval process by FDA. Cosmetics, and these related products, although regulated, are not approved by FDA prior to sale.


Some alternative and natural products and therapies may be harmful, either to the skin or systemically.
The FDA recommends understanding the ingredient label and says "There is no list of ingredients that can be guaranteed not to cause allergic reactions, so consumers who are prone to allergies should pay careful attention to what they use on their skin", further warning that "[t]here is no basis in fact or scientific legitimacy to the notion that products containing natural ingredients are good for the skin". Food preservatives are commonly used to preserve the safety and efficacy in these products. Alternative remedies may increase the prevalence of eczema. Bhuchar recommends that "ingestible substances including most homeopathic, Ayurvedic, and traditional Chinese medicine herbal formulations that are not US FDA regulated should be viewed with caution as they may cause severe adverse effects" such as arsenic poisoning and liver failure."
Given the shortage of evidence for natural skin care efficacy, if applied it may often need to be used in combination with conventional treatment, rather than independently.
According to Bhuchar, there is a consensus in the literature that dermatologists need more information about CAM. Wu advises that "dermatologists should be aware of what patients may be using and be able to advise them about the efficacy of these ingredients or the potential for adverse effects". Many patients fail to inform their physicians about their use of herbal ingredients.