Tuesday, 23 June 2020

[www.keralites.net] Top 10 Health Benefits of Watermelon

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Top 10 Health Benefits of Watermelon

Watermelon definitely tops the list of foods that people love to eat in the summer. It is a refreshing, delicious and thirst-quenching fruit. Its rich nutritional profile means it is also immensely good for your health.

Watermelon is an excellent source of carbohydrates, protein, fiber and vitamins C, A and B. Plus, it has potassium along with other important minerals, such as iron, calcium, magnesium and phosphorous. It also contains enzymes, organic acids and natural sugars.

The water content in watermelon is also extremely helpful in keeping the body hydrated during the hot summer months.

The fruit is equally great for what it doesn't have—no fat or cholesterol and very little sodium.

Here are the top 10 health benefits of watermelon.

1. Controls High Blood Pressure

Watermelon can help control high blood pressure. The potassium, magnesium and amino acids in watermelon work together to maintain the health of blood vessels and ward off sclerosis, in turn ensuring smooth blood flow.

Watermelon also helps maintain proper electrolyte and acid-base balances in the body that helps lower the risk of high blood pressure.

Watermelon can significantly reduce blood pressure in overweight individuals, both at rest and while under stress, according to a study by Florida State University faculty published in the American Journal of Hypertension.

If you suffer from high blood pressure, drink one glass of watermelon juice daily to keep your blood pressure under control.

2. Reduces Body Fat

Watermelon is low in calories and contains no fat or cholesterol, all of which aid weight loss. One important component in watermelon that helps with weight loss is a compound called citrulline.

This compound metabolizes into the essential amino acid arginine that helps reduce the rate at which the body stores fat and improves cardiovascular functioning, according to a 2007 study published in the Journal of Nutrition.

Containing more than 90 percent water, watermelon also fills you up quickly and helps control over eating. This summer, replace high-calorie snacks or desserts with watermelon.

3. Hydrates the Body

This thirst-quenching fruit helps keep the body hydrated. Watermelon contains more than 90% water and helps replenish body fluids and restore electrolytes.

It also contains essential rehydration salts–calcium, magnesium, potassium and sodium – that help hydrate the body and skin and reduce the chance of dehydration to a great extent.

A 2009 study at the University of Aberdeen Medical School found that the combination of salts, minerals and natural sugars in watermelon and certain other water-rich fruits and vegetables can actually hydrate the body better than water.

During the hot summer days, drink one to two glasses of watermelon juice daily to stay well hydrated.

4. Improves Eye Health

Watermelon is extremely good for your eyes. Being an excellent source of beta-carotene that is converted in the body to vitamin A, watermelon helps maintain eye health.

Vitamin A along with lycopene helps produce the pigments in the eye's retina and provides protection against macular degeneration, night blindness and other age-related eye problems.

Plus, watermelon has vitamin C, lutein and zeaxanthin that are essential to keep your eyes healthy and free from different types of infections.

Eating one cup of watermelon daily is recommended for your overall vision health.

5. Keeps Kidneys Healthy

Being a natural diuretic, watermelon is highly beneficial for your kidneys. It helps the body flush out harmful toxins, purifies the liver, stimulates kidney function and reduces uric acid in the blood.

Watermelon helps the liver process ammonia, a kind of waste product from protein digestion, which eases strain on the kidneys while getting rid of excess fluids.

It can also ease swelling and kidney inflammation to some extent and reduce the risk of developing kidney stones.

If you are producing less urine than normal or having difficultly urinating, you can eat watermelon or drink some watermelon juice to help make enough urine to remove waste from the body.

Note: Watermelon should be avoided by people with advanced kidney diseases.

6. Improves Mood

Watermelon can also improve your mood. It is high in vitamin B6, an essential nutrient that is important in the synthesis of certain neurotransmitters responsible for calming mood.

Plus, its high vitamin C content protects the body against free radicals. Free-radical damage contributes to cognitive decline, irritability and depression. Watermelon also helps balance hormones, which can affect your mood when out of balance.

By eating a few slices of this fruit daily, you can lift your mood, reduce stress, and combat depression and anxiety.

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[www.keralites.net] : How Exercise Improves Your Mental Health

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How Exercise Improves Your Mental Health

We all know that exercise is good for your health. That is no great secret. But what about our mental health? Can exercising help us with our emotional problems, our intellectual problems or our addictions? The answer to all of these is a resounding YES. Exercising is one of the best things you can do for yourselves, not only for the sake of your physical body, but for your mind as well. Below you'll find 11 ways exercising a few times a week will help your overall mental health.

1. Reducing Stress
Have you had a rough day? Are you stressed? Head right out of the house and take a walk somewhere. You can also go to the gym and run for a bit. One of the best effects of exercising is stress relief. Getting a healthy sweat going can help manage your mental and physical stress responses. So go ahead and work off those anxious feelings.

2. Boosting your body's happy chemicals
Exercising is never easy, but if you can do it, the body will reward you for it. Exercising releases endorphins, which in their turn create feelings of euphoria and happiness. Several studies have shown that exercise has such a powerful effect it can even alleviate symptoms of clinical depression among the afflicted. Many doctors recommend that people who suffer depression or anxiety to start working out. In many cases, exercise can be just as, if not more, effective as antidepressants. Don't worry, you don't need to become a gym junky, just 30 minutes a few times a week can give you this effect.

3. Boosting your self-confidence
Along with anxiety there are usually other unwanted guests - low self esteem and low self confidence. It doesn't matter how old you are, hopping on that treadmill and getting those endorphins will make you feel better about yourself for the whole day. Working out a few times a week will make you feel more secure, less threatened by external factors and more confident in your own abilities and self worth.

4. Fighting depression by exercising outdoors
While the gym is a good place to work out, being outside has been proven by studies to improve our mood and encourage euphoria. Find an outdoor workout that fits you, it can be hiking, climbing, rafting or just taking a jog in a nearby park. An added bonus to the great feeling you'll get and the reduced stress levels is all that vitamin D you'll be soaking from the sun (don't forget your sunscreen!) that can alleviate symptoms of depression. So remember, a little fresh air and sunshine can do wonders for your mental state.

5. Preventing a cognitive decline
It's not fun to talk about, but we all know it's true. As we get older our brains a little hazy from time to time. Aging, as well as degenerative diseases such as Alzheimer's, kill off brain cells and shrink the brain in the process. While obviously exercise is not a cure for any of that, they CAN help immunize the brain somewhat against cognitive decline, boosting the chemicals in the brain that help prevent degeneration of the hippocampus - the part of the brain in charge of memory and learning new things.

6. Reducing your anxiety
Studies have found that a 20 minute jog is actually better at alleviating anxiety than a warm bubble bath. The happy chemicals that get released during and after a good work out help us calm down in a way that a bubble bath could never do. To reduce your sensitivity to anxiety, go on the treadmill for some moderate-to-high intensity aerobics work outs.

7. Boosting brainpower
Various studies conducted on the effect of cardiovascular exercise on mice and humans have revealed that exercise can actually create new brain cells (also known a neurogenesis) while enhancing brain performance overall. In addition, experts have discovered that a brain-derive protein known as BDNK is increased with a good workout, and helps in better decision making, higher-form thinking and speed of learning. So from now on, you can call your gym pants my "smarty-pants".

8. Fighting addiction
It doesn't matter what you're addicted to, the effect is usually the same. Our brains are wired to release dopamine (the neurotransmitter that makes us feel pleasure) when we surrender to our addictions. It could be drugs, shopping, gambling, sweets, television or a thousand other things. For the brain it is all the same - it releases pleasure.

With drugs, our brain becomes completely dependent on these materials to release dopamine, which makes the addiction that much stronger. However, exercise has been proven to help with recovery from addiction. Short sessions can distract our brain from the pleasure it seeks by making it produce endorphins instead of dopamine. This helps the cravings and 'reboots' the body's clock, thus helping those that cannot fall asleep without their favorite addiction to relax and drift off.

9. Getting more done
Feeling like you have absolutely no incentive to get things done? Go for a run, right now. Studies show that people who take time to exercise on a regular basis have more energy and get more done than their more sedentary counter-parts. An extra tip: Experts believe that a midday exercise is the most effective in this regard, due to the body's circadian rhythms.

10. Tapping into our creativity
Many believe that creativity is best achieved from a relaxed state, sitting comfortably in front of a blank page or pondering a problem. Experts would disagree. In facts, research shows that a good cardio-vascular workout can boost creativity for up to 2 hours afterwards. So if you're challenged by a tough problem, don't sleep on it - run first, take a shower and then go to work on it, you might find that you are thinking more clearly and arrive at better results.

11. Helping others
Whether it's a game of football or a group class at the gym, studies show that exercising with others enhances all the effects we've just discussed, especially self confidence, pleasure and fighting symptoms of depression. Working out is much more fun when done with others. So if you want to supercharge these effects, find a group or a workout buddy to really get the most out of time spent exercising.

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[www.keralites.net] This Week in Health Tips!

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Another week has passed and more health tips collected to pass on to you! Here are the best of this week's received health tips. Read closely, share important information with family and friends, and take these tips to heart!