Email OF The Day: 11/06/20

Friday 6 November 2020

[www.keralites.net] : WHY SOAKED ALMONDS ARE BETTER THAN RAW?

M.D.HEGDE

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Almonds grow on trees in a pale green perforated shell. When an almond is attached to the tree, it is known as drupe. But almonds aren't the only ones that grow in a shell - Olives, prunes and apricots also grow in a hard casing and are found on trees.

Raw Almonds vs Soaked Almonds

If your mother pleaded with you every morning to eat your daily dose of soaked almonds, then she may have been right. Choosing between soaked almonds and raw almonds isn't just a matter of taste, it's about picking the healthier option.

Almonds don't add to body weight

Why soaked almonds are better - Firstly, the brown peel of almonds contains tannin which inhibits nutrient absorption. Once you soak almonds the peel comes off easily and allows the nut to release all nutrients easily.

How to soak? Soak a handful of almonds in half a cup of water. Cover them and allow them to soak for 8 hours. Drain the water, peel off the skin and store them in plastic container. These soaked almonds will last you for about a week.

Benefits of soaked almonds:

1. Help with digestion - Soaking almonds helps in releasing enzymes which in turn help with digestion. Soaking almonds releases enzyme lipase which is beneficial for digestion of fats.

2. Help with weight-loss - The monounsaturated fats in almonds curb your appetite and keep you full. So feel free to snack on them because they'll help you avoid binge-eating and trigger weight-loss. (Snack on these to burn belly fat)

3. Almonds keep your heart healthy, reduce bad cholesterol (low density lipoprotein) and increase good cholesterol (high density lipoprotein).

4. They are a good source of antioxidants: Vitamin E present in soaked almonds works as an antioxidant which inhibits free radical damage that prevents ageing and inflammation.

5. Fight Cancer: Soaked almonds contain Vitamin B17 which is vital for fighting cancer.

6. Flavonoid present in almonds suppresses tumor growth.

7. Help in lowering and maintaining glucose levels and regulating high blood pressure. (Eat nuts to control blood sugar and fat)

8. Soaked almonds contain folic acid which reduces birth defects.

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

M.D.HEGDE

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Mangalore +919845081888 INDIA

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] : How Exercise Improves Your Mental Health

M.D.HEGDE

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Mob +

Mangalore +919845081888 INDIA

How Exercise Improves Your Mental Health

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[www.keralites.net] 10 NATURAL REMEDIES TO PREVENT DRY MOUTH

M.D.HEGDE

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10 Natural Remedies to Prevent Dry Mouth

Most of us are quite familiar with dry mouth syndrome. Dry mouth occurs when your salivary glands are not producing enough saliva, which aids in the digestive process, and prevents harmful bacteria from forming. The medical term for the condition is xerostomia. However, it is not a disease.

Dry mouth can result from a wide variety of causes, which includes; infections, adverse reactions to medications and smoking. You can prevent it from occurring by maintaining a healthy lifestyle. Here are the most common causes and symptoms attributed to the condition:

source

What Causes Dry Mouth:

Side effect of certain medications
Side effect of certain medical treatments
Side effect of certain diseases and infections
Smoking
Dehydration
Nerve damage
Surgical removal of the salivary glands

Symptoms of Dry Mouth:

Sores in the mouth
Dehydration
Cracked lips
A dry feeling in the mouth (cotton mouth)
Hoarseness, dry nasal passages, sore throat
Dry feeling in the throat or a dry and red tongue
Difficulty with speech
Problems chewing, tasting, and swallowing
A burning or tingling sensation in the mouth and tongue
Bad breath

10 Home Remedies to Treat Dry Mouth:

1) Ginger - Ginger has some amazing properties, that help fight and prevent many medical conditions. The spicy tasting herb helps produce more saliva in the mouth while fighting off bacteria and infections.

Remedy:

Chew a small piece of fresh ginger slowly for several times a day.
Drink a cup of green tea with ginger and a teaspoon of honey to increase the flavor and to keep your salivary glands functioning properly.

2) Stay Hydrated - Dehydration is one of the most common causes of cotton mouth, which is why it is so important to drink plenty of fluids throughout the day. Avoid sugary soft drinks, as they are a major contributor to dehydration and can also rot your teeth.

Remedy:

Try to drink at least 8 glasses of water a day, especially with each meal to promote healthy digestion.
You can also suck on small pieces of ice and roll it around your tongue.
Snack on frozen chunks of water-based fruits and vegetables to absorb the natural juices. Citrus fruits are the best.
You can blend a combination of fruits or vegetables together for a delicious smoothie.
You can drink up to two glasses of coconut water each day.
Have a cup of green tea or herbal tea each day.
Consume hot liquid foods like stews and soups.

3) Aloe Vera - Aloe vera treats the sensitive tissues inside your mouth, keeping your lips and tongue moisturized.

Remedy:

Drink ¼ cup of aloe vera juice twice a day or rinse your mouth with aloe vera juice on a daily basis.
You can also apply pure aloe vera gel around your mouth using a cotton swab.
Leave the gel on for a few minutes, and then rinse your mouth out with cold water. Repeat 2 or 3 times a day.

4) Lemon Juice - The tangy sour taste of lemon juice increases the production of saliva, while keeping your breath smelling fresh and clean. Lemons are high sources of Vitamin C and protect you from catching a cold.

Remedy:

Squeeze out half a lemon and add the juice with a tablespoon of honey to a glass of warm water to stay hydrated during the day.
You can make sugar-free homemade lemonade as an alternative solution.
Sprinkle a pinch of salt onto a lemon wedge, and rub it against your tongue to fight off dehydration.

5) Slippery Elm - Slippery elm becomes a gel-like substance when mixed together with water. It's used to treat cold sores and even soothes a sore throat. The chemicals of the elm also cause mucous secretion.

Remedy:

Mix 1 to 2 tablespoons of slippery elm into a cup of hot water.
Cover the gel and allow it to steep for 10 minutes, before straining. You can add a bit of honey to give it some taste. Drink the slippery elm tea twice a day.
Alternatively, you may prepare a paste with some slippery elm bark powder and a bit of hot water.
Apply the paste solution inside your mouth for a few minutes.
Rinse thoroughly with water, and repeat the process as needed.

6) Oil Pulling - Oil pulling is an ancient Ayurvedic medicine practice that dates back over 3,000 years. This natural remedy has many benefits for treating dry mouth, and for promoting good oral hygiene.

Remedy:

Place 1 tablespoon of coconut oil in your mouth, and swish the oil around thoroughly for about 15 minutes.
Spit it out and rinse with warm water.
Brush your teeth as usual and repeat on a daily basis.

7) Cayenne Pepper - Cayenne pepper can help cure nasal congestion problems and dry mouth as well. The sharp tasting cayenne pepper stimulates the production of saliva and kills off bacteria.

Remedy:

Place a tiny amount of ground cayenne pepper to a wet finger, and slowly rub it all around your tongue. You may experience an uncomfortable burning sensation for a little while, but it will help get rid of the dry mouth.
Add a dash of cayenne pepper powder to your soups, salads, and other dishes.
You can also take capsules as a substitute, but make sure you consult your doctor beforehand.

8) Cardamom - Cardamom acts as a natural treatment for oral ulcers, infections, and various digestive issues. You can chew on it to fight bad breath and even help relieve flu symptoms.

Remedy:

Chew on a handful of cardamom after each meal or whenever your mouth becomes dry.
You can mix a teaspoon of cardamom powder to a glass of hot water if you prefer not to chew it raw. Allow the cardamom to steep for 10 minutes before drinking.
Have a glass first thing in the morning and before you go to bed.
You can rinse your mouth with lukewarm cardamom tea twice a day as another option.

9) Grapeseed Oil - Grapeseed oil contains a very high content of Vitamin E, which is used to moisten your mouth and heal cold sores. You can also snack on grapes to absorb their high water content, ideal for preventing dry mouth symptoms.

Remedy:

Gently rub a little grapeseed oil on your tongue and the inside of your cheeks using your fingers.
Allow the grapeseed oil to work its magic overnight.
Rinse your mouth out with warm water the following morning, and then brush your teeth directly after to get the taste out.
Repeat process every night before going to bed.

10) Fennel Seeds - Fennel seeds are a yellow colored spice that promotes fresh breath and eliminates dehydration symptoms. Fennel seeds contain flavonoids, which quench the dry thirst in your mouth.

Remedy:

Grab a handful of fennel seeds and eat them several times a day to prevent dry mouth.
Try mixing equal amounts of fennel seeds and fenugreek seeds together, which also helps to lower bad cholesterol levels.
Dry roast the fennel and fenugreek seeds in a pan.
Eat 1/2 teaspoon of this healthy combination after each meal.

A Few Extra Preventative Measures Against Dry Mouth;

Avoid smoking and chewing tobacco, since it minimizes the production of saliva in the mouth.
Take hot showers and breathe the steam in for a few minutes to keep your nasal passageway fully moisturized.
Use a humidifier or vaporizer when you sleep.
Breathe through your nose, not your mouth.

Chew a few sticks of sugar-free gum or suck on a few sugar-free candies throughout the day.
Try to avoid taking medicines that are diuretics, decongestants, and antihistamines.
Gargle with warm salt water 3 or 4 times a day.

source

Use toothpaste and mouthwash with fluoride to keep your tongue clean.
Drink plenty of water with each meal and make sure you chew your food thoroughly before swallowing.
Try to limit your intake of spicy foods, since they can cause irritation on the inside of the mouth.
Choose fresh fruits as snacks instead of junk food to stimulate the saliva glands.
Avoid sugary sodas and drink water instead.

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