6 tips to prevent gastric pain

Whether your gastric pain is diagnosed as non-ulcer dyspepsia or due to a more specific cause, making some simple lifestyle changes can lower your risk of experiencing gastric pain symptoms:

1. Eat smaller but more frequent meals. If you often suffer from indigestion, have 5 to 6 smaller meals a day, rather than three square meals.

2. Eat on time & avoid skipping meals. This will accustom your stomach to release its gastric juices only during at mealtimes & not erratically.

3. Consume less irritating foods. Cutting down on spicy, acidic, fried or fatty foods helps reduce gastric symptoms & allows your stomach to heal.

4. Drink alcohol in moderation. Excessive amounts of alcohol may weaken your stomach’s protective lining, making you more susceptible to ulcers.

5. Quit smoking. Smoking increases the production of stomach acid, slows down healing & increases your risk of getting stomach cancer.

6. Better manage your stress. You know High stress increases the production of gastric juices in your stomach. So Exercise regularly & adopt relaxation activities such as yoga & cardio to keep your stress in check.

Top ten tips to healthy eating

(1). Eat a variety of foods

(2).Base your diet on plenty of foods rich in carbohydrates

(3).Enjoy plenty of fruits & vegetables

(4).Maintain a healthy body weight & feel good

(5).Eat moderate portions - reduce, do not eliminate foods

(6).Eat regularly

(7).Drink plenty of fluids

(8).Get on the move

(9).Start now! - & make changes gradually

(10).Remember it’s all about balance

(1). Eat a Variety of Foods

You need more than (30) different nutrients for good health & no single food can supply them all. Today's food supply makes it easy to eat a wide variety of foods whether or not you are buying fresh foods to cook, taking advantage of ready-prepared dishes & meals or buying ‘take-away’ foods. Balance your choice over time! If you have a high-fat lunch, have a low-fat dinner. If you eat a large serving of meat at dinner one day, perhaps choose fish the next day.

(2). Base your diet on plenty of foods rich in carbohydrates

Most people do not eat enough of foods such as bread, pasta, rice, other cereals & potatoes. More than half the calories in your diet should come from these foods. Try wholegrain bread, pasta & other wholegrain cereals, too, to increase your fibre intake.

(3). Enjoy plenty of fruits & vegetables

Most of us do not eat enough of these foods either although they provide important protective nutrients. Try to eat at least five servings a day & if you do not enjoy them at first - try some new recipes or see what ready prepared dishes are available in the supermarket.

(4). Maintain a healthy body weight & feel good

The weight that is right for you depends on many factors including your sex, height, age & heredity. Being overweight increases your risk of a wide range of diseases including heart disease & cancer. Excess body fat results when you eat more calories than you need. These extra calories can come from any caloric nutrient - protein, fat, carbohydrate or alcohol- but fat is the most concentrated source of calories. Physical activity is a good way of increasing the energy (calories) you expend each day & it can make you feel good. The message is simple: if you are gaining weight, you need to eat less & be more active.

(5). Eat moderate portions - reduce, do not eliminate foods

If you keep portion sizes reasonable, it is easier to eat all the foods you enjoy without having to eliminate any. For example, some reasonable serving sizes are: (100)g of meat; one medium piece of fruit, half a cup of raw pasta & (50)ml of ice-cream. Ready-prepared meals can offer a handy means of portion control & they often have the calorie values on the pack to help those who are counting. If you are eating out, you could share a portion with a friend.

(6). Eat regularly

Skipping meals, especially breakfast, can lead to out-of-control hunger, often resulting in helpless overeating. Snacking between meals can help curb hunger, but don't eat so much as to substitute for proper meals. Do not forget to count your snacks as part of your total calorie intake.

(7). Drink plenty of fluids

Adults need to drink at least 1.5 liters of fluid a day! Or more if it is very hot or they are physically active. Plain tap water is obviously a good source of liquid but variety can be both pleasant & healthy. Alternative choices are juices, tea, coffee, soft drink, milk etc.

(8). Get on the move

As we have seen, too many calories & not enough activity can result in weight gain. Moderately physical activity helps burn off those extra calories. It is also good for the heart & circulatory system & for general health & well-being. So, make physical activity part of your daily routine. Use the stairs instead of the lift elevator (up & down). Go for a walk in your lunch break. You do not have to be an athlete to get on the move!

(9). Start now! - & make changes gradually

Gradual changes in your lifestyle are much easier to make than major changes all at once. For three days, write down the foods & drinks you consume at meals & as snacks - Do you have too few fruits andor portions of vegetables? To start with, try to eat just one extra piece of fruit & vegetables a day. Are your favorite’s foods high in fat & making you gain weight? Do not eliminate those foods & feel miserable, but try to choose low fat options or eat smaller portions. & start using the stairs at work!

(10). Remember it’s all about balance

There are no ‘good’ or ‘bad’ foods, only good or bad diets. Do not feel guilty about the foods you love, rather eat them in moderation & choose other foods to provide the balance & variety that are vital to good health.

Drink 8 Glasses of Water a Day

No need to count cups. Research shows people who gulp a glass of H2O when they’re thirsty get enough to stay healthy & hydrated. Water-rich foods like soup, fruit, & vegetables & drinks like juice, tea, & coffee all help you get your fill. You might need to drink more water if your urine is dark yellow, you don’t go regularly, you're very active, or you live in a hot climate.

Tips for Eating More Fruits, Vegetables, & Whole Grains

We all know fruits, vegetables, & whole grains are an important part of a healthy diet. But most people don’t eat enough of these healthy powerhouses. An easy way to make sure you’re getting enough of the good stuff is to find new ways to mix them into meals you already enjoy. And aim for making ½ your plate full of fruits & veggies.

Try increasing your fruits, vegetables, & whole grains by following these tips.

•Getting more out of Breakfast: 

include some vegetables to eggs for a veggie scramble or omelet. Or add fresh fruit to cereal, oatmeal, low-fat yogurt, or whole wheat pancakes or waffles.

•Getting more out of Lunch:

include some vegetables to your sandwich or wrap or have reduced- or low-sodium vegetable soup. Like tuna or chicken salad? Try adding chopped apples, pears, raisins, or other dried fruit. More of a lettuce or spinach salad person? Add beans—like black beans or chickpeas.

•Getting more out of Dinner:

Steam or stir-fry some veggies to top off whole wheat pasta or brown rice. Make shish-kabobs by putting lean meat & vegetables on a skewer. Use crushed, unsweetened whole grain cereal as breading for baked chicken or fish. Next time you order (or make) pizza, sub out one meat for more veggies.

•Getting more out of Snacks:

Blend fruits with low-fat yogurt & a splash of low-fat milk for a healthy smoothie. Cut up fruits & veggies & eat them with hummus or peanut butter or other nut butters. Try a mix of unsalted nuts, raisins, or other dried fruit & your favorite whole grain cereal. Snack on popcorn (easy on the salt & butter) or try some whole wheat pretzels.

Tips To Cleans Your Kidney

Corn silk is diuretic in nature & stimulates urine production for the removal of waste & water from the kidneys. You can use it to treat bladder infections, kidney stones & urinary infections.

Put 2 teaspoons of dried corn silk in a cup.

Pour boiling water over it, cover & steep for 10 to 15 minutes, then strain it.

Drink this tea 2 or 3 times a day.

Make sure to drink plenty of other fluids when you use corn silk tea to cleanse your kidneys.

Note: As this herb may interact with certain medications, consult your doctor before using it.

Additional Tips

1. Avoid smoking, tobacco products & excessive consumption of alcohol & caffeine.
2. Strive to maintain normal blood pressure & blood sugar levels.
3. Keep your cholesterol level in check.
4. Drink plenty of water throughout the day to prevent dehydration.
5. If overweight, try to lose weight & maintain a healthy body weight.
6. Avoid fried foods & too much salt.
7. Follow a diet rich in fruits, green vegetables & whole-grain foods.

Foods For Healthy & Strong Bones

Having healthy & strong bones is essential at every stage of our life & to achieve this & prevent, to the extent possible, diseases such as osteoporosis, it is important to take care of food & include two essential nutrients, calcium & Vitamin D. Both help to keep the bones in optimum condition & ensure good growth. If you want to know what ingredients you can find, in this article we suggest you through a selection of the best foods for healthy & strong bones.

The milk & other dairy products like yogurt & cheese are, as we know, one of the main sources of calcium & are essential to healthy & strong bones. Are preferred low-fat dairy products, they are healthier & offer the same or greater calcium intake than the rest. Its recommended daily consumption of 3-4 servings of dairy products, so you can complement or supplement the milk with yogurt & a few ounces of cheese. A highly recommended product today, for lactose intolerant, is soy milk, although it does not contain much calcium, is very rich in vitamin D, essential for the body to absorb calcium & growth bones.

Among the blue fish, find some like salmon, sardines & tuna are excellent for strengthening bones. Its rich content of vitamin D & omega 3 makes it especially good for increasing bone mass, since they increase the absorption of calcium in our body. They are very tasty & healthy food, so do not hesitate to include them in your diet, you can take them in different ways, either grilled, marinated or with salad, pasta, etc.

Another food that helps maintains strong bones are the spinach. In fact, this vegetable dish contributes approximately 25% of the recommended amount of calcium, & also allows us to benefit from their content rich in fiber, iron & vitamin A. Similarly, other vegetables that are good for the care of our bones are broccoli, chard, turnip & cabbage.

Nuts such as hazelnuts & almonds are also a rich source of calcium. Besides being great for the strength of our bones, provide an important contribution of vitamin E, iron & protein to our body, so take them without overdoing it a good choice for our health.

The egg yolk contains enough amount of vitamin D &, being one of the more easily incorporate foods in our diet, turns out to be an ingredient that we can use to promote bone density & strengthen bones.

Other ingredients that can be taken daily & that will help us to have healthy & stronger bones are cereals such as oats & wheat. They are ideal to take with milk, yogurt or as a component of salads or other dishes.

Healthy foods for children

Orange: you can give fruits, vegetable juice and soup from the age of 6 weeks. Orange juice is very healthy for children. 

It makes children healthy and they grow faster. It also helps against bone disease. Children that are not taking mother feed should drink orange juice regularly. 

Carrot : the children remain healthy if consumed carrot juice three times a day. Mother should also drink carrot juice.

The children, who drink carrot juice from the time of birth, do not get sick . Milk mixed with carrot juice is helps children grow faster.

Mustard oil : children massage with mustard oil and leave them in the sun for a while. It will make their bones strong. 

Potato: potato juice helps to make children healthy. 

Garlic: add 2 drops of garlic juice , ¼ teaspoon of honey in 1 tablespoon water . It helps in any kind of physical weakness in children. 

Almond:a soak almonds in water. Peel the morning and mash well . Mix the almond paste in milk and give it to your child. It is very healthy for children who are on Milk. 

Keep your kids away from drugs. Overcome any kind of weakness by giving appropriate foods .

3 Tips for Improving Your Diet to Treat Osteoporosis

Many women suffer from Osteoporosis between the age of 40 & 60 which leads to bone loss usually affecting the spine, hips & ribs which can increase the risks of fracturing bones. It is referred to as the silent epidemic as until you fracture a bone you are unaware that you have it. Approximately 3 million people in the UK suffer from osteoporosis. If you have an early menopause or have a family history of brittle bones it may be advisable to have a DEXA scan which takes only a few minutes & can accurately detect your bone density.

It is important for all of us to adapt our eating habits & lifestyle if we wish to improve our health & quality of life as we age so that we can help prevent diseases such as Osteoporosis. Bone density declines naturally after the age of 35 however bone loss tends to be greater in females largely due to hormonal changes after menopause.   Reduced   levels of the  hormone  estrogen  increases the risk of Osteoporosis.

Bone mass is 80% influenced by genetic factors whilst 20% is environmental. Therefore even with a predisposition to Osteoporosis a healthy diet high in calcium & Vitamin D can help to prevent the condition.

The tips to improve your diet to treat Osteoporosis are:

1. Boost your dietary calcium intake

Calcium is essential to maintain healthy bones throughout adulthood & is vital for keeping your bones strong. The recommended daily calcium intake for adults is 700mg but for anyone diagnosed with osteoporosis it should be increased to 1200mg per day. It is better to obtain calcium from food rather than supplements if possible as the body absorbs it better. Good sources of calcium are sardines, Swiss cheese & yoghurt as well as milk & green leafy vegetables. Low fat milk is still calcium rich as only the fat is taken out so will be beneficial if you have any weight concerns. A high calcium lunch could involve a bowl of creamed spinach soup, a canned salmon sandwich & a glass of semi skinned milk. A chicken with broccoli in cream sauce dinner with fruit & yoghurt will also be calcium rich. Both meals are easy to prepare. Snacks such as cheese or milk can be eaten throughout the day if you have a day where you have not been able to eat much calcium rich food in your daily diet.

2. Take Adequate Vitamin D

Vitamin D can be synthesized with the help of sunlight, however with the recent scares of skin cancer from exposure to the sun many of us now stay out of the sunlight as much as possible & therefore need to increase vitamin D rich foods in our daily diets to treat Osteoporosis. Vitamin D is an antioxidant which promotes the absorption of calcium & phosphate from food & is essential for the increased uptake of mineral by bone. A lack of meat, fish & dairy products can lead to this deficiency & women who are vegetarian & on low-fat diets increase their risk of a Vitamin D deficiency. Even if you are having enough calcium in your diet, Vitamin D is needed to absorb it properly so it is essential in the treatment of Osteoporosis. The main food sources are fish oils, herring, tuna, milk & eggs. Cereal fortified with vitamin D at breakfast with milk can be adequate for the day.

3. Limit alcohol intake

Alcohol impairs the absorption of nutrients so at a time when your body needs extra calcium & vitamin D, drinking alcohol can prevent the benefits of healthy eating. Alcohol contains calories but is void of any nutrients making it part of your diet that we can call 'empty calories'. This means consuming calories that can increase your weight whilst having little or no nutritional value. There is also an increased risk of falling or knocking yourself when you drink which is dangerous if you have weak bones as the slightest fall can lead to a fractured pelvis or leg. Alcohol is an anti-nutrient meaning it stops the beneficial nutrients being absorbed & therefore prevents the body recovering from Osteoporosis.