Sunday, 27 October 2019

[www.keralites.net] : Helpful Tips on Eye Care

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Helpful Tips on Eye Care

With so many of us spending lots of time in front of the computer every day it comes to no surprise that research is showing a rise in visual problems. What can one do? First, it's important to find out how you can protect your eyes through eye health exams and by making a few minor changes in your computer viewing habits.

Here are some helpful Eye Care Tips -

Positioning is everything

Correct positioning of your computer, keyboard and typing copy is essential. Your screen should be positioned about an arm's length from your eyes and 20 degrees below eye level. Consider foot and wrist rests for added comfort.

Lighting can make all the difference

Room lighting should be diffuse, not direct, to reduce glare and reflections from your screen. Look into an internal or external glare screen and be sure to set your colour, contrast and brightness levels to suit you.

A little extra help for your glasses

Anti-reflective coatings on the lenses of your glasses can be applied by your optometrist to reduce discomfort and to ease reduced vision from bright and/or flickering light sources such as VDTs and fluorescent lights. And don't forget, your doctor of optometry can talk to you about eyeglasses designed specifically for people who use computers a lot.

{mosgoogle left}Take time out, our 20-20-20 rule

Step I :-
After every 20 minutes of looking into the computer screen, turn your
head and try to look at any object placed at least 20 feet away. This
changes the focal length of your eyes, a must-do for the tired eyes.

Step II :-
Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-
Time permitting of course, one should walk 20 paces after every 20 minutes
of sitting in one particular posture. Helps blood circulation for the entire body.

It's all in the blinking

Did you know that on average we blink 12 times per minute? But wait, did you know that when we're on the computer we only blink 5 times per minute? That can add up to dry eyes. Relieve the discomfort by using artificial tear drops or gels and remember to blink!

Palming

Sit straight at your workstation and rub your palms against each other till you feel them warm. The warmth of your palms helps soothe and relax tired eyes. Then, lightly cup your eyes with your palms and relax for 60 seconds. Count the seconds in your mind. Repeat this exercise two to three times whenever your eyes feel tired, or as often as you want. While palming, you can either rest your elbows on your desk or keep away from the desk and cup your eyes. Both ways are fine.

Splash water on your face

During breaks, splash water on your face while closing your eyes. This has an overall relaxing effect and helps you feel refreshed.

Use tea bags

Keep two used tea bags in the refrigerator before you leave for work. Once you are home, place the tea bags on your eyes for a few minutes as you relax. This not only soothes tired eyes, but also reduces puffiness.

Eat healthy

Incorporate Vitamins A, C, and E on a daily basis; eat citrus fruits, green leafy veggies, tomatoes, spinach, poultry and dairy products. Pack a box of chopped carrots, cucumber and fresh fruits and munch in-between meals at the office.

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[www.keralites.net] Helpful Tips on Eye Care

Whatsapp Group+91 98450 81888

HOME REMEDY IN INDIA

MANGALORE.INDIA

Hands that serve are Holier than Lips that Pray

Helpful Tips on Eye Care

Here are some helpful Eye Care Tips -

Positioning is everything

Step II :-
Try and blink your eyes for 20 times in succession, to moisten them.

Step III :-
Time permitting of course, one should walk 20 paces after every 20 minutes
of sitting in one particular posture. Helps blood circulation for the entire body.

It's all in the blinking

{

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Saturday, 26 October 2019

[www.keralites.net] What are Your Reasons to Quit Smoking?

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What are Your Reasons to Quit Smoking?

Most people who smoke wish they didn't. We live with a hatred for something we can't seem to do without. The fear of serious illness is usually there too, lurking in the background, and always that awful feeling of being powerless to quit.

We all have plenty of reasons to quit smoking, yet, we just can't seem to

Smoker's Denial

As smokers, we live in denial about what cigarettes are doing to us.

We have to, otherwise there would be no comfort in smoking, no relief...no pleasure.

Yes, we know that smoking causes cancerand emphysema - we know smoking kills and that we're playing roulette with our health. However, we also know that mostsmoking-related diseases take years to develop, so we tell ourselves we have time, that nothing will happen to us.

Besides, the bad stuff always happens to other people anyway, right?

Right?

Wrong. With upwards of 6 million people dying on this planet every year from tobacco use, chances are more than good that we'll end up a tragic addition to those statistics if we continue smoking.

20 Surprising Smoking Facts

Every additional year we invest in smoking compromises our chances for survival all the more.

Eventually, there comes a time for most smokers when the "smokescreen" starts to wear thin. And when it does, smoking loses its luster; its ability to soothe. Instead, smoking becomes a fearful, anxiety-ridden activity that has little to do with pleasure or relaxation, and we find ourselves thinking about quitting with every cigarette we light.

Ready to Stop Smoking

The fact that you're here reading this article is a good sign. You're probably sick of smoking, and unhappy enough to be seeking out some help. Good for you, because when it comes to overcoming the addiction to nicotine, education is key. The more you understand about how smoking affects you and what to expect as you wean yourself away from it, the better prepared you'll be for success.

Why Do You Want to Quit Smoking?

What are the reasons behind your desire to quit smoking? Sit down with paper and pen, and list them out. Include every single thing you can think of, from the largest, most obvious of reasons, to the smallest.

My own 26 year addiction turned me into a person I didn't much like.

I was fearful that a smoking-related disease would catch up with me before I found a way to quit smoking. I was worried sick, so to speak.
I hated the smoker's cough and shortness of breath I had developed. I knew it was a sign of lung damage, and would only get worse the longer I smoked.

I hated the smell, the embarrassment, and the need. I especially resented the need.Nicotine dependency made me feel weak and helpless.

These were some of the first items I put on my own list of reasons, and it didn't take long to add a long line of other things I hated about smoking as well.

Think about the pros and cons of smoking as you compose your list, and when you're done, make a copy to carry with you. Add to it when more reasons come to mind, and read it when your resolve is at a low ebb. It will quickly help you get your priorites back in order and keep you on track with your quit program. Think of your list of reasons as a cornerstone in the foundation you're building for smoking cessation.

Patience!

Much of the process of release from nicotine addiction comes down to plain old practice. We taught ourselves to smoke one day at a time until it was interwoven into just about every activity in our lives. It only makes sense then, that we should allow ourselves the time it takes to retrain old habits into newer, healthier ones that don't involve smoking. Arm yourself with knowledge and support, and be patient. You'll grow stronger by the day.

Success always starts in our minds. Once we get our thoughts moving in the right direction, taking positive action comes more easily.

It's like a snowball rolling downhill. Channel your thoughts onto that sheet of paper, and you'll begin to gain momentum. Once you start the snowball rolling, you'll be amazed at what you can do to change your life for the better.

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[www.keralites.net] 5 Foods That Are Making You Sleepy

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5 Foods That Are Making You Sleepy

Forget turkey and crash-inducing candy—these surprising foods could be the reason you're counting the hours until bedtime.

Your Sad Desk Salads

"I worry when a client comes in and says that she just has a salad for lunch," says Elisabetta Politi, RD, MPH, Nutrition Director at the Duke Diet and Fitness Center in Durham, North Carolina. Why? Because a salad could just mean a helping of iceberg lettuce, some shaved carrots and Ranch dressing. And loading your bowl with veggies and skimping on protein and carbs means you're not getting enough calories to power you through the rest of your day. "If you're eating a 200-calorie pile of broccoli and lettuce, it's no wonder you feel hungry and tired at 4 p.m.," Politi says. Your dressing of choice could be adding to the problem. "You might think you're doing the right thing by eating a salad, but if you add a dressing like honey mustard or raspberry vinaigrette, both of which are usually high in added sugar, that'll probably lead to an energy crash later," says Marisa Moore, RD, spokesperson for the Academy of Nutrition and Dietetics.

Pick Yourself Up: Make a base of non-starchy vegetables like mushrooms, cauliflower or peppers and leafy greens like kale, then add protein like chicken or chickpeas and complex carbohydrates like quinoa or edamame that'll give you slow-burning energy. As for dressing, try extra virgin olive oil and vinegar or lemon juice.

String Cheese and Yogurt

Sad but true: Dairy could be behind your fatigue. You may have digested it just fine when you were younger, but intolerances to the proteins in dairy (casein and whey) can develop as we age, and tiredness is a hallmark symptom. "At least 50 to 60 percent of my patients complain of fatigue, and I would estimate that 20 to 30 percent of those people feel better off dairy," says Lyla Blake-Gumbs, MD, from the Center for Integrative Medicine at the Cleveland Clinic. (The mechanism isn't entirely clear, but it's believed that the body mistakenly develops an immunological reaction to the proteins, building an army of antibodies to mobilize against the proteins whenever they show up, resulting in fatigue.) Fatigue isn't usually the only symptom, but it's possible for it to present without GI problems, says Blake-Gumbs, which is why few people connect the dots to their diet. "Dairy is ubiquitous in our food supply," she says. "And a lot of processed foods that you wouldn't think of as dairy have milk solids and proteins in them. For example, anything with caramel flavoring likely has dairy additives in it."

Pick Yourself Up: If you notice an energy lag after you eat dairy, talk to your doctor about going on an elimination diet, a method that Blake-Gumbs often uses with patients in which all potential culprits are removed from your diet, then reintroduced one at a time to see which one is causing the problem.

Bananas or Nuts

There's a reason bananas are often presented as a fix for muscle cramps: They're high in magnesium, a mineral that helps relax muscle cells. "We give people magnesium at night to help them sleep," says Blake-Gumbs. Another magnesium source? Nuts, particularly almonds, cashews and peanuts. The dosage that'll make someone tired is different for everyone, but you're more likely to feel the effects if you're too low on magnesium to start with.

Pick Yourself Up: As long as you're not deficient in magnesium, you should be fine to eat either bananas or nuts on their own. Symptoms of a magnesium deficiency (according to the most recent National Health And Nutrition Survey that examined magnesium intake, nearly half of all Americans aren't meeting recommended levels) include loss of appetite, nausea and fatigue, and those with type 2 diabetes, gastrointestinal disorders or celiac disease are at particularly high risk.

Last Night's Late Dinner

Sometimes crazy days mean that your last meal comes right before bedtime. But just as the right foods can help you drift off into deep, restorative slumber, the wrong ones can result in a poor night's sleep, leaving you dragging the next day. Among the culprits: acidic foods like meat, eggs and dairy that can lead to nighttime acid reflux. "If you eat something acidic within two hours of going to bed, it'll probably still be in your stomach and could cause some gastroesophageal reflux," says Blake-Gumbs. "If you're someone who deals with acid reflux often, you shouldn't be eating those foods even four hours before you go to bed."

Pick Yourself Up: When you just can't avoid eating close to bedtime, stick with non-acidic, or alkaline, foods like fruits, vegetables, whole grains, and nuts like almonds, which won't cause sleep-disrupting GI issues.

That Occasional Sugary or Fatty Indulgence

Here's one downside to a super-nutritious diet—when you decide to treat yourself, your body likely won't handle it very well. "Research indicates that our gastro-intestinal tract adjusts to what we eat," Politi says.. "If you're sticking to a low-fat, low-sugar diet, you start to produce less of the gastric juices and enzymes that help digest sugar and fat easily." And that doesn't just spell digestive trouble; it can lower your energy afterward, too, likely more so than if you'd been eating less-than-superbly all along. Politi knows this firsthand. As a nutritionist, her own diet is the kind we all aspire to, and when she occasionally has a slice of cake at her office's monthly employee birthday parties, "I feel so lousy, like I need to take a nap immediately," she says.

Pick Yourself Up: No one's advocating total treat deprivation, but when you decide it's time for something more sugary or fattening than you typically eat, just be prepared for the slump that may follow.

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Friday, 25 October 2019

[www.keralites.net] Foods to Eat and Avoid For Hashimoto's Disease [Thyroid Related Auto Immune Disease]

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Foods to Eat and Avoid For Hashimoto's Disease

[Thyroid Related Auto Immune Disease]

Hashimoto's disease or chronic thyroiditis is an autoimmune disease in which the thyroid gland is attacked by a variety of cell and antibody mediated immune processes. It was the first disease to be recognized as an autoimmune disease.

Hashimoto's thyroiditis disease very often results in hypothyroidism. Symptoms include brain fog, weight gain or bloating, depression, sensitivity to heat and cold, fatigue, panic attacks, bradycardia, tachycardia, high cholesterol, reactive hypoglycemia, constipation, migraines, muscle weakness, cramps, memory loss, and hair loss.

Foods to Avoid

Any food that you know you are allergic to

Dairy: Including milk, cheese, yogurt, butter, margarine shortening

Polyunsaturated vegetable oils, margarine, vegetable shortening, all partially hydrogenated oils, and all foods (such as deep-fried foods) that might contain trans-fatty acids

Eggs

Gluten: Wheat, oats, rye barley that are typically found in breads, pasta and cereals

Tomatoes, tomato sauces and anything containing tomatoes

Dehydrated fruits

Rice, Corn, Potatoes (White, Red, Yellow)

Alcohol

Coffee, Black Tea and Soda: Caffeine and caffeine free

Fruit Juices

Iodized Table Salt

Sugar and Natural Artificial Sweeteners: including agave and honey

Soy or products containing soy: including soy milk and tofu

Peanuts: including peanut butter and peanut oil

Beef, Pork, Shellfish, Cold Cuts, Bacon, Hot Dogs, Canned Meat and Sausages

Foods to Eat

Herbal Teas and decaffeinated Green Teas

Quinoa and Buckwheat (not with wheat or gluten additives)

Fresh Fruits and Vegetables (organically grown)

Sea Salt and Spices such as ginger and turmeric (individual Spices are less likely to have intolerable additives)

Peas (split, fresh and snap)

Beans: including navy, white, kidney, garbanzo, black etc.

Fish: except shellfish

Moderate amounts of sweet potatoes

Moderate amounts of chicken, turkey bacon, turkey sausage, ground turkey and lamb

Moderate amounts of extra virgin olive and coconut oil

Unsweetened almond milk

Cashews, almonds, macadamias, pecans, walnuts and sunflower seeds

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