[www.keralites.net] Beat Your Caffeine Addiction With These 10 Effective Tips!

 

It's Easier to Beat a Caffeine Addiction Than You Think! Caffeine is a stimulant that is mildly addictive. Therefore, if you drink too much coffee or soda, you are (or will soon be) addicted to it. In fact, if you crave a cup of coffee as soon as you wake up in the morning or a soda during the afternoon with your lunch, you may well be addicted to caffeine - this addiction is not good for your health! Caffeine is healthy in moderate doses, but consuming it in large amounts can cause severe health problems. For example, it can increase your risk of hypertension, prevent your liver from filtering out other toxins, contribute to tooth decay, weak bones, anxiety, headaches, disrupted sleep patterns, and dehydration, to name but a few. If you want to cut out (or cut back on) caffeine from your diet, you must be aware of other products that contain caffeine as well as the withdrawal symptoms. Unfortunately, caffeine is not only present in coffee and soda. It can be found in tea, baked products, chocolate, and chewing gum.   If you're thinking of cutting back or removing caffeine from your diet, you need to be prepared for possible withdrawal symptoms that may occur due to your body's shock at the lack of caffeine it is now getting. These withdrawal symptoms can include fatigue, depression, headaches, sleepiness, irritability, concentration problems, constipation, insomnia, anxiety, and nervousness. But don't worry, you'll survive and the withdrawals won't be so bad if you make use of the following helpful tips: 1. Practice Deep Breathing Deep breathing can be used to fight caffeine withdrawals such as strong cravings, anxiety, and restlessness. At the same time, deep breathing helps to eliminate toxins from your body. Method: 1. Lie on your back. 2. Place your hands on your abdomen and relax your muscles. 3. Inhale deeply through your nose, expanding your abdomen and then filling your lungs with air. Count to 5 as you inhale. 4. Hold your breath and count to 3. 5. Exhale slowly through your mouth while counting to 5. 6. Continue to do this for around 10 minutes. If it isn't viable for you to lie down, you can carry out the exercise while sitting down instead. This ensures that you can do it anywhere and at any time. 2. Drink Plenty of Water Drinking water is important for any addiction treatment, and caffeine addiction is no exception to this rule. One of the ways your body gets rid of excess caffeine is through urine. If you drink more water, you will obviously urinate more, therefore speeding up the elimination of toxins from your body. Although the amount of water that you should consume depends entirely on your health, climatic conditions and physical activity levels, the majority of people should drink 8 to 10 glasses of water each day. When you feel like you need a caffeine fix, it's a great time to reach for some water instead. 3. Sleep Tight Getting enough sleep also aids in your fight against a caffeine addiction. Drinking a cup of coffee before you go to sleep can make you feel more alert by blocking sleep-inducing chemicals in the brain and increasing the production of adrenaline (which will keep you awake). On the other hand, making an effort to sleep properly can help reduce your dependency on caffeine. The best way to do this is to have healthy sleep habits - you can do this by sleeping and getting up at a specific and consistent time each day. If you get proper sleep, you will not need your cup of coffee when you wake up in the morning or to stay alert during the day. 4. Switch to Green Tea If you end up having a strong craving for a warm beverage, something with caffeine, choose green tea. Green tea has a lot less caffeine in it than regular coffee or black tea and also has the added benefits of being packed with powerful antioxidants. These antioxidants help get rid of harmful toxins from your body. Drinking green tea will ultimately reduce your overall caffeine intake, so if you must have something with some caffeine in it then drink 4 to 5 cups of green tea a day instead of coffee. 5. Start Exercising When you exercise, your body is flooded with endorphins, which can help cure headaches (a common sign of caffeine withdrawal). Fatigue is also another common side effect of coming off caffeine, and this can also be fought off by increasing your daily activity. Exercise is especially important if you feel fatigued after waking up and your body is craving some caffeine - a 30 minute walk will shake off the fatigue and help you stay active. Also, go for a short walk in the afternoon if you start to feel sleepy. 6. Take Magnesium Supplements Drinking too much coffee has been linked to magnesium deficiency, so by taking some magnesium supplements you will be addressing this deficiency. To add to this, you can fight caffeine withdrawal symptoms, such as loss of appetite, muscle weakness, disturbed sleep, and headaches, by taking magnesium supplements. Magnesium is also a natural energizer, thus it helps fight off tiredness and fatigue. NOTE: Please consult your doctor before taking magnesium supplements. This is especially important if you suffer from heart or kidney disease, or are on some sort of medication. If you don't want to take supplements, you can just increase your intake of magnesium - rich foods, such as bananas, almonds, beans, tofu, pumpkin seeds, soy milk, cashews, pecans, walnuts, potatoes with skin, whole grains, green leafy vegetables and yogurt. 7. Opt for Herbal Teas and Healthy Juices Herbal teas are another great alternative to your cup of coffee. You can make rejuvenating herbal teas with a wide variety of herbs such as licorice, rosemary, chicory and lavender. If you're not a fan of herbs, consider replacing your cup of coffee with some healthy fruit juices or delicious smoothies. For example, you can make an energy-boosting drink by juicing together 2 cups of spinach and kale, 4 celery stalks, 1 green apple, 1/2 a cucumber and 1/2 a lemon. If you like, you can blend these along with some plain yogurt or coconut water to make a tasty green smoothie for breakfast. 8. Snack on Protein You might be in the habit of grabbing a cup of warm coffee or a soda when you feel fatigued in the afternoon, but you should have a protein-rich breakfast in the morning or reach for a protein-rich snack instead. Eating breakfast that is high in protein will help you feel fuller and provide you with sustained energy that can be used throughout the day. Therefore, you should think about eating a few eggs for breakfast. If you feel fatigued in the afternoon, reach for some almonds, roasted nuts, or some seeds instead of coffee. 9. Make Peppermint Your Friend Peppermint leaves as well as oil can be used to alleviate the pain of withdrawal headaches. If you're feeling a caffeine withdrawal headache coming on, place some peppermint oil on a handkerchief and start inhaling the lovely smell. You can even place some peppermint oil behind your ears or on your wrists. The scent of peppermint has been known to help reduce headaches. 10. Get Some Ginseng Ginseng can help alleviate the frequency of coffee withdrawals. It is a tonic for the adrenal glands, supports the immune system and restores a proper balance to the body, especially during periods of stress and anxiety. It also strengthens the kidneys, which are weakened from regular caffeine intake. To reduce your caffeine cravings, add 1 teaspoon of ginseng powder to your breakfast cereal or a glass of milk. You can also chew on some dried ginseng when you have a strong craving for caffeine. Please note that ginseng is not recommended for those who suffer from heart problems, diabetes, auto-immune diseases, schizophrenia or hormone-sensitive conditions. Additional Tips Make a list of foods that contain caffeine and take it with you when you go grocery shopping so you know what to avoid. Start off small when quitting caffeine as suddenly taking it out of your diet can make you restless. Find someone who wants to quit with you as you can motivate each other not to break your promise.

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[www.keralites.net] What Your Phlegm is Telling You About Your Health

 

Life Improving Tips! The modern rat race can cause us great stress and leave us with little to no time to take care of our health and bodies. However, there are quick and easy ways to improve our lifestyle, improve our mood and improve our health, and they only take about 60 seconds each. Even if you only turn some of these into habits, you'll still enjoy a happy and healthier life with little effort and time. 1. Take a deep breath We all get nervous and stressed, whether it be because of work, traffic or even household chores. In our most stressful moments, it's vital to remember that we have an innate relaxation mechanism. Taking deep, controlled breaths for 60 seconds when feeling stressed or tired can completely alter your state of mind. Deep breaths lower your blood pressure, slows down the production of stress hormones and helps to ease anxiety and internal disquiet. 2. Hug someone you love Hugging feels great on its own, but it also has scientifically-proven health benefits, such as lowering blood pressure and stabilizing the heart rate. Hugging releases dopamine - a natural painkiller and can reduce cortisol levels (a stress hormone). A hug can give you more mental energy, and help you handle most obstacles. 3. Laugh and smile There's a reason laughter has a reputation for being the best medicine. It's one of the body's natural painkillers and shares several physiological functions with exercising. William Fry, one of the pioneers in laughter research, claims that using a rowing machine for ten minutes exercises the heart to the same extent as one minute of laughter. Laughter also improves your memory and burns calories. If you're feeling down or even somewhat depressed, a little smile (even a fake one) can change your mood. 4. Eat some dark chocolate Isn't it great to know that some delicious treats are actually good for us (in moderation)? Dark chocolate is beneficial for your health, it lowers blood pressure, raises the levels of "good cholesterol" (HDL) and reduces the levels of "bad cholesterol" (LDL). Dark chocolate is also known to be beneficial to the cardiovascular system, and some evidence indicates that it can prevent diabetes and even keep your skin healthier. 5. Stand up whenever you can Most of us spend our days sitting down: Working, driving and watching TV are just a few of things we do while sat in a seat. A recent research paper found that prolonged sessions of sitting can induce psychological distress. Another study has found that women who sit for 10 hours a day or more are at a higher risk heart and cardiovascular disease when compared to those sitting for only 5 hours a day. Even standing up for a few seconds will improve your circulation significantly. 6. Wash your hands You may think it's obvious, but this simple and quick action can protect your health more than you can fathom. Most people wash their hands before eating or after visiting the restroom, but washing your hands with soap more times a day will reduce your chances of getting sick by 20-30%. Remember to moisturize your hands from time to time. 7. Wear a seatbelt As trivial as it may seem, this easy action takes about five seconds and saves thousands of lives every year. Think about it: You're not climbing Everest or running a marathon. You're simply reaching back, and pulling on a belt. This is particularly important when you have children in the car. So don't be lazy and think about comfort first, it's better to "waste" ten seconds than risk your life. 8. Add cinnamon to your breakfast Cinnamon has a variety of medicinal properties, including helping with diabetes by reducing blood sugar levels. Cinnamon is also beneficial in fighting obesity, lowering bad cholesterol levels, and it even warms up the body on cold days. You can add cinnamon to your breakfast by mixing it in your yogurt, oats, cereals and even your coffee. 9. Wear sunscreen It doesn't matter if you live in a sunny place or not, UV light is still there, and it's still harmful. Avoiding the #1 cause of skin cancer takes no effort and very little time – simply put on sunscreen before you leave the house. 10. Use the stairs It doesn't matter if we're late, busy or even just lazy, most of us don't' engage in physical exercise in our free time. The modern world doesn't give us many chances to walk: we get in the car or on the bus, use the elevator and sit at our desks. This is why it is vital that we take every opportunity to exercise. Instead of waiting for the elevator, take the stairs and burn some extra calories. It will also help you avoid stiff muscles and joint pain. 11. Take a break from staring at the screen If you have a desk job or are just an avid technology lover, it's safe to say you spend a lot of time in front of a screen. Staring at the screen for so many hours is bad for your eyes, so it is crucial to take frequent breaks. The best method is the "20-60-20": every 20 minutes look away from the screen at an object 60 feet away for 20 seconds. If you can, take a moment to walk around the office. 12. Add lemon to your water Adding a slice of lemon to your water is not only refreshing, but also has many health benefits. Lemons are a superfood and are considered to be one of the most efficient detox agents, making them a great addition to your diet. 13. Clean up your desk It doesn't matter how tidy you keep your desk, it still gets covered with germs. Take a minute to wipe down leftovers and crumbs, which are the main of bacterial contamination in your workplace. Use an antibacterial wipe on your keyboard and mouse, they are the most used items on your desk that come in contact with your hands regularly. 14. Elevate your feet 60 seconds of lying down with your legs raised up and leaning against a wall energizes the body as much as a half-hour nap. Rest your arms at the sides of your body and remain that while taking slow, deep breaths. Studies have shown that this position helps the blood in your legs to flow back to your chest and head. 15. Chew some gum Researchers from the University of Swinburne, Australia found that chewing gum improves your levels of alertness and reduces stress. Behavioral specialists recommend chewing gum before an important meeting, a job interview, and while driving. The reason is that chewing gum tricks the body into thinking it's eating, something we associate with being safe and having nothing to fear.

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[www.keralites.net] What Your Phlegm is Telling You About Your Health

 

7 Stomach Germs You Need to Avoid! These days, infections have become all the more common. One form of infection comes from a group of bacteria that are found in a variety of food and animal feces. It is therefore important to understand what these germs are and what they do, and most of all - how to avoid them!   1. E. Coli The E. Coli germ lives in the colon of people and animals such as cows, sheep and goats. The bacteria is not usually harmful, in fact it is required for the routine activities of the digestive system. However, there is usually cause for concern when coming into contact with feces, as a risk of infection may arise. The bacteria usually travels through uncooked meat, polluted water and unpasteurized dairy products.   Symptoms of infection from E Coli include severe diarrhea, stomach aches and vomiting which can last between 5 to 10 days. Moreover, E Coli bacteria may cause urinary infections, with women being especially susceptible.  Although the vast majority of E Coli bacteria aren't deadly, there are strands which can cause blood in diarrhea, kidney malfunction and even death. To avoid infection, be sure to properly cook your meat, wash fruit and vegetables thoroughly before eating or cooking them, and avoid drinking unpasteurized milk and juice. Make sure to clean your hands well after going to the rest room, and thoroughly clean kitchenware and work surfaces that came in contact with uncooked meat. 2. Campylobacter Campylobacter jejuni is a species of bacteria commonly found in animal feces. It is one of the most common causes of human gastroenteritis in the world. Food poisoning caused by Campylobacter species can be severely debilitating, but is rarely life-threatening. C. jejuni is commonly associated with poultry, and it naturally colonizes the digestive tract of many bird species. One study found that 30% of European starlings in farm settings in Oxfordshire, United Kingdom, were carriers of C. jejuni. This bacteria is also common in cattle. Avoid contaminated drinking water and unpasteurized milk. Contaminated food is a major source of infections too. Incorrectly prepared meat and poultry are the primary source of the bacteria. A serious infection is caused by eating food contaminated with the bacteria. The disease primarily affects pregnant women, newborns, adults with weakened immune systems, and the elderly.   3. Listeria Listeria germs are found in soil and in water, and so can appear on raw foods such as fruit and vegetables, raw meat and fish, as well as unpasteurized dairy products. Unlike other bacteria, this species can also grow and spread in the relatively low temperatures found in a fridge. Most Listeria bacteria are handled by the immune system before they can cause infection, but some 'get away' and cause listeriosis.  Symptoms of listeriosis include fever, shivers, headaches and vomiting. People at high risk of a listeria infection are pregnant women and their fetuses, adults over 50 and people who have a weak immune system. Listeriosis may not affect a lot of people - research suggests that every year it affects about 1,600 people globally. However, out of those 1600, 260 die. To avoid infection, rinse vegetables and fruit well before eating, and clean any spills in the kitchen, especially from raw meat. 4. Vibrio Vibrio Parahaemolyticus germs live in salt water, and are often found in uncooked seafood. They may cause food poisoning which will cause watery diarrhea, stomach cramps, nausea, vomiting, fever and shivers. Severe cases will cause blood and mucus to appear in the feces. People who eat fish and uncooked seafood may be infected within 24 hours, with the symptoms lasting 3-5 days. Severe infections are rare, but people with a weak immune system are at high risk. These infections can usually be avoided by thoroughly cooking fish and seafood. 5. Toxoplasma According to the CDC (Center for Disease Control and Prevention), millions of people around the world carry the Toxoplasma gondii parasite. However, only a few of us suffer from any symptoms, due to a robust immune system. That said, there are people who develop toxoplasmosis and may develop a severe infection.  The symptoms, like those of the flu, might be weakness, fever, muscle pain and enlarged lymph nodes. People at risk include pregnant women and those with a weak immune system. The parasite can cause severe diseases which may harm the brain, eyes, liver and lungs. The toxoplasma gondii bacteria is found in a large variety of animals, but it can only breed in the stomach of a cat. Cats usually catch the parasite by eating raw meat, unwashed vegetables or contact with other cat feces which contain the eggs of the parasite. To prevent infection, the CDC recommends cooking your food safely and avoiding low heats. Be sure to wash your hands while handling raw food, and to avoid unclean water and cat feces.    6. Salmonella Salmonella is a group of bacteria usually found in uncooked poultry, eggs, beef and sometimes unwashed fruit and vegetables. Touching food or animals that have been in contact with the bacteria might cause inflammation in your digestive system. This inflammation is called salmonellosis and its symptoms include fever, diarrhea, stomach pain and headaches which can last between 4 to 7 days. Most people heal without treatment, but for the elderly, babies and people with chronic diseases, Salmonellosis can spread in the blood, with deadly results. To avoid infection, avoid eating uncooked eggs, meat and poultry not fully cooked, and keep your raw meat separate from cooked meat. Also wash everything that comes into contact with uncooked foods. 7. Norovirus This virus can harm the stomach and bowels, and is often called 'stomach flu'. The bacteria are usually found in contaminated food or beverages, but can also be spread by touching surfaces or other people carrying it. The virus can cause an inflammation in the bowels (gastritis). The symptoms include fatigue, headaches, nausea, stomach pain, vomiting, diarrhea and fever that tend to last a few days. Most people overcome the disease, but it's important to drink enough fluids to replace what you lost. To avoid infection, always clean your hands with soap after handling foods, and disinfect work surfaces in the kitchen and restroom.

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[www.keralites.net] Dr. Ravindra Kolhe and Dr. Smita Kolhe one Rupee Doctor Melghat , Maharashtra [1 Attachment]

 

Dr. Ravindra Kolhe and Dr. Smita Kolhe :These Two Doctors Transformed One of Maharashtra's Poorest Regions Into a Farmer Suicide-Free Zone

The year was 1985 and Mr. Deorao Kolhe was working with Indian Railways. His son, Ravindra, was doing his MBBS from Nagpur Medical College.  Everyone was waiting for the young man to finish his studies and return to his village Shegaon; Ravindra would be the first doctor in the family.

But little did the family know that instead of setting up a flourishing medical practice, their son was about to choose a completely different path in life.

Dr. Ravindra Kolhe was highly inspired by the books of Mahatma Gandhi and Vinoba Bhave. By the time he finished his MBBS, he had decided to use his skills not for earning money but to help the most needy.

According to Dr. Jaju, one of Dr. Kolhe's professors, any doctor working in such a remote location needed to know three things. First, how to deliver a baby without the facility of sonography or blood transfusion. Second, how to diagnose pneumonia without an X-ray. And third, how to cure diarrhoea. Dr. Kolhe went to Mumbai to spend six months learning how to do all three, and then left for Bairagarh.

But soon, Dr. Kolhe realized that an MBBS degree was just not enough to tackle the numerous problems faced by these medically deprived villagers.

Dr. Kolhe left Bairagarh to complete his MD in 1987. He prepared his thesis on malnutrition in Melghat. His thesis attracted the attention of the world towards this subject – BBC radio covered Melghat, thus bringing it to everyone's notice.

Dr. Kolhe now wanted to return to Melghat again, but not alone.

He wanted a true companion. He started searching for the right match for himself but had four conditions. 

First, the girl should be ready to walk for 40 km (the distance to be covered to reach Bairagarh). 

Second, she should be ready for a 'Rs. 5 wedding' (court marriages at the time cost Rs. 5). 

Third, she should be willing to manage financially with Rs. 400 per month (Dr. Kolhe charged Re. 1 per patient and had almost 400 patients every month). 

And lastly, she should be ready to beg too, not for herself but if needed, for the welfare of others.

After being rejected by almost 100 prospective brides, he finally met Dr. Smita, a doctor with a flourishing practice in Nagpur. She accepted Dr. Kolhe's proposal, along with all his conditions.

Dr. Ravindra Kolhe and Dr. Smita Kolhe

And so, in 1989, Melghat got its second doctor.

But there was another challenge waiting for the couple in Bairagarh. People there had accepted Dr. Ravindra and begun to trust him after the first two years of his stay with them. But Dr. Smita, who was not docile but a fighter for women's empowerment, had to still be accepted by the villagers.

One incident helped in this respect. Dr. Smita was pregnant with her first child. Dr. Kolhe decided to do the delivery himself in the same simple way as he did for the villagers. But due to some complications during the delivery, the baby was infected by meningitis, pneumonia and septicemia. People started suggesting that the mother and baby should be moved to a better hospital in Akola. Dr. Kolhe left the decision to Dr. Smita but he had decided in his own mind that if Smita opted to leave the village at this point, he would never come back to show his face to the villagers again.

But Dr. Smita decided to stay back and have her baby treated just like other village children would be in the same condition. This earned her the respect of the villagers.

Dr. Ravindra and Dr. Smita in their early days in Bairagarh.

Once Dr. Ravindra and Dr. Smita had successfully worked on improving the health conditions in Bairagarh, the villagers started pestering them for help with cattle and plants too – thinking the couple had solutions to all their problems. As there was no other doctor in the village, Dr. Kolhe learnt about the anatomy of animals from a veterinary doctor friend, and studied agriculture at Punjab Rao Krushi Vidyapeeth, Akola.

He then developed a fungus-resistant variety of seed. But no one wanted to be the first to try it. So Dr. Kolhe and his wife started farming themselves.

http://www.thebetterindia.com/ 48175/dr-ravindra-kolhe-smita- melghat-tribals-development/

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