Monday, September 29, 2014

How Can Exercise Boost Your Mental Fitness

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Exercise is as important to you as your very breath, to put it simple your breath of life. I hope I have talked 1003 times about exercise, but scientists are finding more benefits on a day to day basis. So here we go again.

Exercise protects from stress-induced depression

It is a known fact that exercise is good for depression. You feel refreshed after a nice long walk. The process was unknown until scientists came out with astonishing findings.

Research done on mice shows that, exercise training induces changes in skeletal muscle, which can purify or gets rid of the blood of a substance that accumulates during stress and is harmful to the brain. Wow!

According to WHO an estimated 350 million people are affected by depression. That’s a scary statistic. Physical exercise induces protective biochemical changes in the brain that protects the brain from being damaged during stress, says scientists.

Exercise increases the powerhouses of the cell

Exercise on a regular basis increases the number of mitochondria in muscle cells. These mitochondria are responsible for generating energy. As we all are aware exercise has plenty of physical health benefits.
But a research study says that exercise boosts mitochondria not only in the body, but also in the brain. This makes the brain more resistant to fatigue. 

The boost in mitochondria could also help to treat mental disorders. Exercise could be the heaven sent an answer for psychological disorders, genetic disorders and neurodegenerative disorders. It could also be used as a therapeutic option to reduce the effect of ageing. How good is that?

So, switch into your workout gear and hit the gym.

Take care,
Swarnam


Thursday, September 25, 2014

Alert! Low Iron Intake During Pregnancy Can Increase Autism Risk in Infants

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My balcony garden was so frail and dry while my neighbor’s garden was full of life and bursting with color. So I prayed God, what’s the problem with my garden? I heard God say Swarnam, add some nutrients to your plants. I bought some nice organic manure and added. The result- my garden was bursting with colors.

In the same way nutrient intake during pregnancy is a must for the healthy development of the fetus. Researchers found that moms of kids with autism were less likely to remember taking iron supplements before and during pregnancy. Though more research is needed, it is better to be careful.

Iron supplements

Folic acid and iron are involved in fetal brain development. The body needs iron to make hemoglobin and for a healthy immune system. But during pregnancy extra iron is needed for the growing baby.

Health advisers say that Iron prevents preterm delivery, low birth weight and infant mortality.  Pregnant women need approx. 27 mg of iron per day, whereas non pregnant women need 18 mg per day.
Iron rich sources

You can find iron naturally in red meat, lean beef, chicken, oatmeal, lentils, kidney beans, chick peas, pumpkin seeds, tofu, spinach, prune juice and raisins.
Folate can be found in asparagus, bran flakes, broccoli, Brussels sprouts, chick peas and dried beans.

Before I go I just want to let you know about a latest research study. It says that children who were conceived either less than one year or more than 5 years after the birth of the elder sibling were more likely to be diagnosed with autism than children conceived following an interval of 2-5 years.

So eat healthy and stay happy.

Take care,

Swarnam

Monday, September 22, 2014

Amazing Health Benefits of Turmeric

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Many South Indian women apply turmeric paste onto their face, neck and hands. They believe that it makes their skin beautiful. They look as if they have just stepped out from some yellow planet. Scientists are throwing light on the fact that turmeric has hidden health benefits which are waiting to be unearthed.

Curcumin

Turmeric, the highly favored Asian spice contains the anti-inflammatory molecule curcumin. It slows down mesothelioma- cancer of the lining of the lungs, which is linked to asbestos, a recent research study has found.

Dr. William Lavalley writes curcumin is a safe and natural herb, which could work for nearly every type of cancer. Renowned medical professionals like Dr. Mercola says that

1. Curcumin inhibits spreading of tumor cells.
2. Prevents normal cells from turning into tumor cells
3. Helps in the destruction of mutated cancer cells
4. Prevents spreading of cancer cells
5. Decreases inflammation
6. Fights against additional blood supply necessary for cancer cell growth.
7. Fights against synthesis of protein which aids in tumor formation.

Alzheimer free Indian villagers

Population studies have shown that many old people living in Indian villages have the lowest rate of Alzheimer’s disease in the world. Scientists link this up to the anti-inflammatory properties of turmeric.

I cannot wait to share with you the latest news about turmeric. The aromatic bioactive compound tumerone found in turmeric promotes rapid reproduction and differentiation of stem cells. And scientists say that this compound could help to treat neurological disorders such as stroke and Alzheimer's disease

You know what? Indians add turmeric to almost every meal, and I add it even to milk and pasta. Turmeric also works wonders in the treatment of osteoarthritis.

It would be in your best interest that you add turmeric to your daily diet. I have attached a YouTube video about turmeric tea. Watch it and make sure you drink it for your own wellness sake.

Take care,

Swarnam

Thursday, September 18, 2014

The Goodness of Dairy Products

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My granny used to tell me this story. Once 4 blind men went near an elephant and touched it. One person touched its tail and said the elephant looks like a snake. Another one touched its leg and exclaimed the elephant resembled a pillar. And each one had their own version.

Likewise, we have our own ideas about whole foods. Health advisers say that it is important to look at the net effect of whole foods and dietary patterns and not only isolated nutrients.

A new research says that dairy products may have beneficial effects on metabolic health. The good news is that they can reduce the risk of metabolic diseases such as obesity and type 2 diabetes. How good is that?

Trans-palmitoleic acid

This nutrient is naturally present in milk, cheese, yogurt, butter and meat fat. Harvard scientists have earlier found that higher circulating levels of trans-palmitoleic acid were associated with healthier levels of blood cholesterol, insulin markers and insulin sensitivity.

In this new study, scientists found trans-palmitoleic acid levels were related to lower blood pressure in men and women and lower body weight in men. It would be excellent if you consume 2-4 portions of milk based products such as milk, yogurt, cheese, cream and butter for your optimal health.

Simply put, all these milk products in recommended amounts can help you to slim down and prevent the scary type 2 diabetes, because of this amazing trans-palmitoleic acid.

Heart Health

Another interesting find is that despite, its saturated fat content dairy products might not harm heart health.  Why? The answer - it contains potentially beneficial nutrients such as calcium, vitamin D, potassium, magnesium and conjugated linoleic acid.

Conclusion

Whole foods such as dairy products and eggs promote wholesome goodness.

Take care,
Swarnam


Sunday, September 14, 2014

Secret to Peaceful Life- Keep The Wife Happy

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Want to live a peaceful and happy life? Then keep your wife happy. So says one study, it’s as simple as that. I think marriage plays an important role in our happiness and well-being.

Happy Wife, happy life

It may seem funny but this has been scientifically proven, what more do you want? A study found that the more content the wife is with the long term union the happier the husband is with his life.

The researchers say that when a wife is satisfied with the marriage, she tends to do a lot more for her husband which has a positive effect on his life.

The study zeroes in on the personal feelings of both the spouses to determine how those marital appraisals influence the psychological well-being of older adults.

Be careful with the feelings of your spouse. It would be great if you appreciate them, understand their feelings and does not get on their nerves. Activities such as shopping, household chores and watching television can also be made fun and enjoyable with the right kind of attitude.

Constructive communication

The study found that better rated marriages was linked to greater life satisfaction and happiness. Another study found a link between wives’ ability to control emotions and higher marital satisfaction. Instead of heated arguments more can be achieved when women used constructive communication.

Key to marital satisfaction

Research has proven that being non materialistic is the key to happy and stable marriage. Keeping the feeling of satisfaction alive in a relationship is also more important.

Scientists say that couples who were both materialistic had eroded communication, poor conflict resolution and low responsiveness to each other. In the layman’s version they are just too preoccupied with money that they lose sight of what is important in life.

Take away

Keep your wife happy and she will go out of her way to be good to you all the time. I have attached the message of Joel Osteen about healthy families. Hope you spend 30 minutes to hear it and reap rich dividends.



Take care,
Swarnam

Wednesday, September 10, 2014

Dangers of Prolonged Sitting

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If you are a person who is prone to sit for a long time, then it would be in your best interest to read this post. Sitting for long periods of time can lead to many scary diseases.

Short walks

A recent study has pointed that even a nice slow 5 minute walking break can reverse the harm caused to leg arteries after 3 hours of prolonged sitting.

Scientists say that when people sit for long periods of time, the slack muscles do not contract effectively to pump blood to the head. Simply put, the muscles, find it hard to pump blood in upward motion.

The end result; blood gets pooled in the legs and affects the ability of arteries to expand from the increased flow of blood. The function of arteries was affected by 50% because of prolonged sitting.

The key to healthy arteries, according to the researchers is short walks. The participants who walked for 5 minutes after an hour of sitting maintained good arterial function. The increased muscle activity and blood flow may likely be the reason for the good turn of events, say the researchers.

Risks associated with prolonged sitting

Previous studies have warned us that prolonged sitting may increase the risk factors such as high cholesterol levels and greater waist circumference, which may lead to high blood pressure, heart diseases, diabetes and even cancers.

Another study says that more time spent sitting is linked to increased risk of death. Hope after reading this you will think twice, even to sit down.

To conclude, it would be wise to take several small walks if you must sit for long periods of time.  Remember this, an active lifestyle will add years to your lifetime.

Take care,

Swarnam

Monday, September 8, 2014

Try Spinach For a Slimmer Waistline

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The secret to a slimmer waistline may be the simple spinach that grows in your garden. And yes, it has been scientifically proven that spinach extract decreases hedonic hunger to 95% and increased weight loss up to 43%.

Hedonic hunger

Now, what is this? The craving for unhealthy foods such as sweets or fast foods that leads to obesity is called as hedonic hunger. The spinach extract contains green leaf membranes called thylakoids.

The research study points out that taking thylakoids suppresses hedonic hunger and boosts the production of satiety hormones. A nice drink containing thylakoids before breakfast reduces food cravings and keeps you satisfied all day.


The vibrant looking spinach is rich in nutrient goodness. It is rich in vitamin K, vitamin A, manganese, iron, copper and B vitamins.
Now, as the study goes spinach extract was given to 38 overweight women for 3 months. Every morning before breakfast the participants had the green drink.

The group that drank the spinach extract which was brimming with thylakoid goodness lost 5 kg. They felt it easier to stick to three meals per day and did not experience any cravings.

Apart from helping in weight loss spinach has anti-inflammatory and anti-cancer benefits. Here is an amazing Garlic sautéed spinach recipe by Laura Vitale. Hope you try it.
Take care,

Swarnam