Fiber-rich diet can keep lung disease at bay

 Fiber-rich foods are known to lower blood sugar, cut cholesterol, prevent constipation and even ward off colon cancer. Now, a new research links intake of fiber in right amount to lower risk of developing lung disease.

Analyzing data from the National Health and Nutrition Examination Surveys, researchers report that among adults in the top quartile of fiber intake 68.3 percent had normal lung function, compared to 50.1 percent in the bottom quartile and 14. 8 percent had airway restriction, compared to 29.8 percent in the bottom quartile.

In two important breathing tests, those with the highest fiber intake also performed significantly better than those with the lowest intake. Those in the top quartile had a greater lung capacity (FVC) and could exhale more air in one second (FEV1) than those in the lowest quartile.

Lead author Corrine Hanson said that lung disease is an important public health problem, so it's important to identify modifiable risk factors for prevention. However, beyond smoking very few preventative strategies have been identified. Increasing fiber intake may be a practical and effective way for people to have an impact on their risk of lung disease.

If further studies confirm the findings of this report, Hanson believes that public health campaigns may one day "target diet and fiber as safe and inexpensive ways of preventing lung disease."

Here is how you may use Mandalas to improve your skills and clear your mind

What is a mandala?

The meaning of mandala comes from Sanskrit meaning "circle." Even though it may be dominated by squares or triangles, a mandala has a concentric structure. Mandalas offer balancing visual elements, symbolizing unity and harmony. The meanings of individual mandalas is usually different and unique to each mandala. The goal of the mandala is to serve as a tool on our spiritual journey as it symbolizes cosmic and psychic order.

How do I use a mandala?

Along with the meaning of mandala, comes the use of it. There are many uses, the following paragraphs will outline the basic process.

The design of the mandala is to be visually appealing so as to absorb the mind in such a way that chattering thoughts cease, and a more philosophic or spiritual essence envelopes the observer which in turn leads to higher consciousness or awareness. In short, a mandala can be seen as a hypnotic, letting the creative hemisphere of our mind run a little more free while our analytical mind takes a little nap.

That said, we use the mandala as a form of meditation for the purpose of gaining knowledge, primarily the kind that resides within each of us.

Before meditating, we must first set an intention. Normally, we select a mandala that appeals to us. It is good to know what the meaning of mandala you've chosen - or set your own meanings/intention before focusing on it.

Once we have set our intention, we begin to focus on the mandala. Let your eyes take in the beauty of the designs, allowing your mind to wander as it will. If your mind begins to chatter (i.e., I should do laundry, have to get milk, need to finish that report for work), simply bring your attention back to the beauty of the mandala. Get inside the mandala, simply fall into it, swim in it, let it absorb all of your attention. As you fall into the mandala, you will begin to feel lighter, and intuitive thoughts may arise. Relax and float with the thoughts and feeling that come to you. If you begin to feel lost, uncomfortable or if you get the "chatter" again, simply focus your attention back on the mandala.

Each observer has different experiences. However, the overall consensus is that meditating with the mandala leaves the observer relaxed, and he/she comes away with a resolution or clarity concerning the intention that was set before the meditation.

Another form of mandala meditation is to make or color a mandala of your own. Painting, coloring or drawing mandalas allows for our creative brain to come out and play, leading to an altered state where we can perform constructive healing, and gain incredible insight into ourselves and our lives

Choose a Mandala

Checkout What it means

Please share your experiences if you had tried using these Mandalas.

Source: Higherperspectives.com

Why should you oil your hair regularly?

Hair are the identifying characteristic of mammals on Earth. Hair grow beneath the epidermis from hair follicle. Taking care of your hair is important, in spite of daily busy schedule. Voluminous hair gives one a good look together with the boost in personality and highlights your pampering nature. In rushing hours, where looking good in health and attire has become a need, we are forgetting the most important part of your look.
Oiling your hair is one of the best workout for your curls to grow and gain strength. Although the method of applying and usage of oil has evolved, oiling for long and strong hair is still followed from the ancient times.

The scalp has its own way of generating natural oil providing nourishment to growing hair. The amount of hair oil applied then becomes a concerned matter. Too much of oil block pores on scalp through which the sin breathes and the oil is absorbed. It is thus advised to use warm oil for massaging. Massaging hair roots with castor oil, olive oil or even the most common one, coconut oil boosts the hair growth along with supplying the essential elements. Keeping oil massaged overnight will help in the absorption of oil. As the invent of luxury oils, the old trend of using greasy oil is outdated. What people want from hair oil is the nourishment, which is provided by oil which are latest in trend. For example Moroccan Argan Oil, Tea tree oil, Hibiscus oil, Jojoba oil. These hair oil are rich in Vitamin E and balances the ph level of the scalp. Luxe oil do not require excessive massaging but applying them before an hour of washing helps to add the volume and to regain the strength lost due to various chemical treatments. A small amount of oil is needed as compared to the oil previously used.

Oiling hair regularly is the most effective treatment towards hair problems. Hair problems, which include hair loss, split ends, frizz, dullness, thinning and graying of hair, has a single solution – Oiling. Although, Excessive hair loss should be reported to dermatologist, who instantly gives you a solution by just checking the condition of your scalp.

Oiling hair is an integral , if not almost compulsory part of most natural hair routines. However, not every natural will religiously oil their hair on a daily basis. Daily hair oiling, however could be beneficial for some as:

1. The extra oil layer will help to block moisture loss from hair .
2. If you use a penetrative oil like coconut oil, you will have hair that is more resistant to breakage during daily styling or washing (J Cosmet Sci, pp 203-208, 2011).
3. Oil can enhance hair’s feeling of softness.

How to Oil Hair Daily:

There are three main ways that you can choose to oil your hair on a daily basis:
– An excess of oil applied to hair overnight which is washed or rinsed off the next day
– A small amount of oil applied to dry hair at the tips (last 3 inches or so)
– A small amount of oil applied to hair as part of a daily moisturizing routine involving water or a water based product as well.

Here are the top benefits of oiling hair regularly.:

Aesthetics:
I could literally dip my hair in a bucket of oil, wipe off the excess and my hair would not look oily even if it is. However, this is not the case for everyone. If your hair looks greasy or becomes more difficult to handle when oily, daily oiling may not be for you. You may certainly still try it paying attention to really using as little oil as possible.

Scalp Issues:
If you have scalp issues such as dandruff or a generally sensitive scalp, daily oiling may not suit you. There are certain oils such as tea tree or neem oil which may help but in general, most natural oils are not suited to be applied to the scalp if it is sensitive. If you are able to apply a small amount of oil just to the tips of hair and it proves not to irritate, this is perfectly acceptable.

Daily Exerciser:
If you are active and choose to also wash your hair daily after sweating it out, daily oiling really could make a huge difference to your hair. One study has shown that hair damage and breakage was significantly reduced by pre-shampoo oiling of hair compared to using shampoo alone. The subjects in this study washed their hair daily over a 16 week period. 

Lets see them more in detail:

Hair Growth:

Hair grow when they are given enough nourishment to sustain. Although, hair is just a protein strand, it also require regular feed of vitamins and other essentials. Massaging twice a week will regain whatever hair loses in the process of curling, ironing and chemical treatments. Oil acts as a replenishing agent. Massaging helps in opening of pores and better absorption of oil. It also facilitates blood circulation and thus soothes and relaxes you. Oiling strengthens roots and leading to healthy hair growth.

Prevent Bacterial and Fungal Infections:

Clogging of pores on scalp can have minor to major problems when they get contaminated with bacteria or fungi. These bacteria and fungi provides nourishment and gives suitable environment for hair lice growth and dandruff. And can be the major cause of hair loss or hair fall. If the scalp is getting tender and there are some red spots you must visit a dermatologist. Along with the scalp, hair can get red. Although, bacteria is present all the time but the one mentioned is scalp-friendly. Irritation on scalp and redness can be the result of some harmful bacteria replacing normal one. Regularly oiling hair with honey gives you anti-bacterial treatment and provides scalp the necessary elements to stay healthy and well hydrated.

Relaxes mind and body:

Massaging scalp and hair with lukewarm oil helps rejuvenate the loss due to chemical treatments. It also relaxes nerves in brain, thus facilitating blood circulation in head area. Regularly oiling hair before washing, and keeping hot towel wrapped around the head for 20-30 minutes will help better absorption by strengthening the roots. Our brain is the origin of all our activities, and oiling help to soothe capillaries and nerves in brain. Relaxation of mind and body is done through massaging, and scalp massage is one of them. You can use thick oil or luxe oil for this. The rapid increase in hair growth in around two months can make you never leave the habit of massaging scalp regularly. Eyesight tend to improve by regular oil massaging.

Strengthens hair protein:

Hair is a protein strand that has its roots beneath the epidermal cells. The hair follicle is nourished by oiling regularly. Hair become brittle and leads to baby hair due to weak hair protein. Hair oil such as castor oil, almond oil and olive oil help to regain the old strength of the protein. The hairshaft is prevented from harm and is nourished. The frizz and brittle nature of hair is reduced with the help of vitamin E which is the major component of the oils used to massage scalp. Strengthened hair falls less with their bulbs and are less vulnerable to heat destruction. Split ends, being the major hair problem is reduced when the hair protein is helped to grow from root to the tip.

Shine and lustre:

Who doesn’t want shining hair? Shine is the most attractive feature of healthy hair. Hair shine when they are healthy. By Healthy, we means hygiene and nourishment. Hair when destroyed due to heat causes split ends and becomes brittle. The thickness of the hair is lost and is unevenly distributed. Untreated split ends grow giving rough look to hair. Aloe vera along with cold juices and curd helps in obtaining better shine than before. It can be applied with oil or as a hair mask. Regular oiling keeps hair well stranded in a single thread than like lint of thread. Oil keeps the split hair together and nourishes it from outside thus giving lustre and shine to your curls.

Prevent Dandruff:

Dandruff is the result of dry scalp. Dry scalp stretches and breaks causing dandruff. Dandruff cause itching on the scalp and at hair roots, thus resulting in hair breakage and hair fall. Dandruff is thus the major cause of hair fall. Environment pollution also plays a role in worsening the situation. Also, lice are likely to grow in such situation. Dandruff leaves scalp and can be found highlighting on dark clothes. These are dead cells that makes one embarrassed about one’s personality. Continuous irritation and scratching may give you bad hair volume. People with dry scalp usually suffer dandruff and should thus massage hair and scalp with good amount of hair oil. Oil secreting glands present at the epidermal cells of scalp produces no or low natural oil in presence of dandruff. Massaging help these glands to produce oil keeping the scalp nourished. Although too much of oil can hinder the growth, regular washing off with mild shampoo and using quality conditioner can then help you cater this problem.

Prevents Greying and acts as a protective sheath:

Premature-greying of hair is common in youngsters and adults. It occurs due to lack of vitamins and protein in the food digested. However, there may be reasons genetically that leads to graying of hair. Melanin present in the skin gives hair its color, as it does to skin. Melanin is a skin pigment that decides color of hair. High amount of melanin present in scalp gives dark color to hair while its lack causes graying. It is the deficiency of Vitamin B 12 that results in graying. Regularly oiling and massaging thus helps to retain the color of your hair, and thus giving you black and shining hair. Also, hair are prevented from harmful rays of sunlight by forming a protective sheath around the hair protein. UV rays are blocked by the oil that nourishes hair. Nourished hair are more resistant to harmful rays.

Although there are a number of other benefits of regularly oiling and massaging, it provide basic nourishment for hair growth. Oil act as lubricant on hair preventing it from harsh environment. Hair oil is a necessary for volume and strength, it is thus called the grandma’s treatment.
Oil you hair regularly with luxe oils to see the change yourself.

Benefits of Almond Oil for the Hair

Using sweet almond oil in your beauty routine can mean the difference between damaged, dull hair and shiny, strong locks. The helpful vitamins, fats and other health benefits of sweet almond oil can save you the hassle of hunting around for right hair care product and provide a natural solution to the needs of your specific hair type.

Helps Make Hair Shine:

Sweet almond oil contains a high concentration of proteins and vitamins A, B and E, all of which help add shine to dull, dry hair. Additionally, fatty acids omega 9, 6 and 3 help to reflect damaging UV rays and protect hair from the sun, deterring the dullness that comes from dryness.

Strengthens and Repairs Split Ends:

Sweet almond oil contains vitamin A, B and E in addition to omega 9, omega 6 and omega 3 fatty acids that help keep hair strong and healthy, preventing against breakage. Sweet almond oil’s natural moisture-sealing properties help to replenish hair and also fight against split ends by holding moisture in hair for longer periods of time.

Treats Dandruff:

Sweet almond oil is a natural sealant and can be worked into wet hair to hold in moisture. It can also be mixed with gooseberry to help further nourish the scalp and roots of hair. Almond oil is lighter than many other helpful oils, which makes it an excellent natural resource for leave-in protection; it is a perfect base for other helpful essential oils that may further moisturize the scalp, helping to fight off dandruff.

May Help Prevent Hair Loss and Stimulate Hair Growth:

The massaging of sweet almond oil into the scalp may help stimulate hair growth and may help to reduce hair loss. Moisturizing the scalp with sweet almond oil provides hair with strengthening vitamins and magnesium at the root of hair, which can aid against excessive breakage.

Water Therapy benefits and few more about it

Generally speaking, people rush to drink water when it’s hot out or after we’ve been physically active. Those are good times to drink water, but the best time, and the one most people are missing out on, is in the morning. First thing in the morning, that is, on an empty stomach.

Can Water Wash Away Disease?

It has long been known that drinking water first thing in the morning on an empty stomach purifies the body’s internal system. An especially important result of this treatment is that it cleanses the colon, which makes the body much more able to absorb nutrients from food.

This is achieved through the production of new blood, or haematopaises. This fresh blood has an immense restorative effect in the body and can even cure existing ailments.

After 10 years of coaching friends, family, and clients about healthy habits and practices, water drinking always finds its way into any good conversation about health. Not only are our bodies comprised of 70% water, but so is the earth and almost every other living thing on earth. They all are 70% water and more. Water is king.

What I’m talking about is what is now known as water therapy in some healing circles. Essentially it’s large amounts of water immediately after awaking on an empty stomach. This consists of up to 1.5 liters or so of water upon waking. You should never break a fast with starch or heavy carbohydrates. Liquids are the best way to break a fast, and water in the morning is your best bet to get some real great health benefits!

You have to think of your body while sleeping as being in a state of fasting where it is also repairing itself. An empty stomach allows for more energy to be allocated to the healing and reparation process that your body is going through while sleeping. You don’t ever want to compromise these effects by eating heavy meals before bed nor by eating heavy meals upon waking up.

Water in the morning

1. Drinking water on an empty stomach in the morning purifies the colon and allows for better absorption of nutrients in your system.
2. To help with weight loss, drinking at least 16 oz. of water in the morning can boost your metabolism by up to 24%.
3. Water in the morning hydrates your cells at a superior rate after hours of fasting (sleeping). The rush of hydration to the cells helps in production of blood and muscle cells.
4. The high dosages of water help to purge the system of toxins through the bowels and will leave you with glowing skin.
5. It helps to flush and balance your lymphatic system which leads to increased immunity, helping you fight a variety of illnesses.

I’ve had a lot of my coaching clients complain to me about how hard it is for them to drink water upon rising in the morning. For a lot of people, they’ve already established a lifelong habit of eating breakfast first thing in the morning. Creating a new morning ritual of drinking water is one that is healthy and super beneficial to your overall long term health care. It is especially an easy way to detoxify your system without having to make major changes to your lifestyle. 

Dehydration’s Many Disguises:

According to Batmanghelidj, the body’s biological thirst signals can be mistaken for signs and symptoms of other illnesses. If we treat the root cause of these—dehydration—we can avoid costly and unnecessary medical interventions and enjoy long-term wellbeing.

“Humans seem to lose their thirst sensation and the critical perception of needing water,” wrote Batmanghelidj in one of his two books on chronic dehydration and water therapy. “Not recognizing their need for water,” he continued, “they gradually become increasingly and chronically dehydrated with the progress of age.”

Further confusion results when the body produces complicated secondary symptoms of dehydration. Many doctors misinterpret those secondary symptoms as unrelated diseases.

These conditions include, but are not limited to:

o Dyspepsia
o Rheumatoid arthritis
o Angina
o Migraine and headaches
o Colitis
o Constipation
o Hypertension
o Anemia
o Obesity
o Sinusitis
o Pulmonary tuberculosis
o Asthma
o Kidney stones
o Diabetes
o Irregular menstruation
o Leukemia
o Uterine cancer
o Breast cancer

A Japanese medical society has also found water therapy to be a 100% cure for arthritis…epilepsy…bronchitis…tuberculosis…meningitis…diarrhea…throat diseases…and many other ailments.

Research proves that water therapy can cure these conditions very rapidly on its own—with no other medical treatments! According to the research, water therapy alleviates constipation within a single day, diabetes within one week, and hypertension and even cancer within a month.

How to Maximize the Benefits of Water Therapy:

Drinking water in the morning is simple to put into practice, and virtually free! However, there are some important rules to remember. The basic protocol recommend by experts is as follows:

1. Immediately upon waking in the morning, drink 1.50 liters of water, which is equivalent to 5-6 glasses of water.
2. Do not eat or drink anything else for 1 hour prior to and after drinking the water.
3. Do not consume any alcoholic beverages the night before.

At first, it may be difficult to drink 1.50 liters of water at one time; however, your body will gradually get accustomed to the protocol.

When starting out, you may want to make it easier by modifying the protocol slightly, as follows: Drink 4 glasses, then pause for 2 minutes, then drink the last 2 glasses.

It goes without saying that the better the quality of water you consume, the better the results you’ll experience from water therapy.

Know your Chakras - The 7 chakras in your body

According to Hindu and/or Buddhist belief, chakras are vast (yet confined) pools of energy in our bodies which govern our psychological qualities. There are said to be seven main chakras in all; four in our upper body, which govern our mental properties, and three in the lower body, which govern our instinctual properties. They are:

• The Muladhara (root) chakra. 
• The Svadhisthana (sacral) chakra. 
• The Manipura (solar plexus) chakra. 
• The Anahata(heart) chakra. 
• The Visuddhi (throat) chakra. 
• The Ajna (third eye) chakra. 
• The Sahasrara (crown) chakra.

According to Buddhist/Hindu teaching all of the chakras should contribute to a human's well-being. Our instincts would join forces with our feelings and thinking. Some of our chakras are usually not open all the way (meaning, they operate just like when you were born), but some are over-active, or even near closed. If the chakras are not balanced, peace with the self cannot be achieved.

Read on to discover the art of becoming aware of the chakras:

1.  Root Chakra:

The Root Chakra deals with fear and survival and is located at the base of the spine.  Actively doing things in your life to face your fears is the quickest way to overcome the struggles in this chakra.  The color red is linked to the root chakra and can actually give you a boost in that area.  If you are feeling nervous or scared try wearing more red.

Another trick is to surround yourself with crystals that resonate with the vibration of the root Chakra.  Some of these crystals are Hematite (grounding and stabilizing), Red Jasper (activating), Rhodochrosite (clearing), Black Tourmaline (protective and healing), Garnet (balancing), Red Carnelian (balancing) & Smokey Quartz (protective and healing).

Meditating on your fear and recognizing that they are mostly in your own mind is another way that you can better prepare yourself to face them.

2. Sacral Chakra:

The Sacral chakra is strongly linked with relationships, guilt and blame.  If we want to actively fix our blocks with this chakra we need to be real, open and honest in our relationships.

The color Orange is linked with this chakra and surrounding yourself in that color can powerfully charge it.  The Sacral Chakra is located below your navel.

Also using the following crystals can also help you be more open to healing this Chakra.  Orange Calcite (cleansing and activating), Coral Calcite (amplifier), Moonstone (balancing), Orange Carnelian (healing), Snowflake Obsidian (calming), Citrine (cleansing and energizing), Orange Aventurine (opening) & Leopardskin Jasper (protecting) are the crystals linked with this energy.

When you meditate on the Sacral Chakra try to dig deep into what bothers you in your relationships.  Figure out what you need to to to be more respectful of others and what you can do to be more true to yourself.  If you get gut feelings that something is wrong it is typically linked to this chakra.

3. Solar Plexus Chakra:

The Solar Plexus Chakra is linked with pride, confidence and the ego.  We need to be aware of our deep motivations for why we do the things we do.  Are we or people around us seeking approval?

Have you ever met someone who was shy or seems to have low self confidence?  What about someone who came across as arrogant?  These are low and high extremes of the Solar Plexus Chakra energy.  With balance we will be able to be confident in what we are doing and seek to empower others to be their best.

This chakra is Yellow and it is located above your navel.  Check out these crystals to help you charge the Solar Plexus Chakra. Citrine (cleansing), Sunstone (activating), Topaz (healing), Tiger’s Eye (balance and healing) & Amber (protective and energizing).

4. Heart Chakra:

The heart chakra is linked to love, compassion and grief.  Love and understanding for others, the caring of a pet,  and the healing of the earth are all linked to this chakra.  Learning to truly serve and be selfless is the key to actively opening up this chakra.

This chakra is green and is located in the center of the chest.  The crystals that can help you open and energize this chakra are Green Aventurine (healing), Emerald (opening), Jade (balancing), Rose Quartz (healing and opening), Lithium Quartz (balancing, activating and healing), Chrome Diopside (healing and opening), Ruby (opening and activating), Peridot (awakening), Green Kyanite (connects third-eye to heart), & Green Tourmaline (opening and activating).

When you meditate on love recognise that all living things are connected and deserve our respect.  The secrets we are looking for to heal the people around us are sometimes are contained in their opposites.  For example if someone you know is mean and everything they do seems to push you away perhaps what they need the most is love.

5. Throat Chakra:

The Throat Chakra is linked to communication and expression.  Art and other forms of expression also come from this energy.  To actively heal this chakra we need to practice being honest with ourselves and those around us.  We also can engage in hobbies that inspire us such as writing, painting or making something new.

This chakra is blue and is located in the throat.  The crystals that are associated with it are Apatite (opening and activating), Aqua Aura (activating and balancing), Blue Lace Agate (balancing), Blue Tiger Eye (soothing), Turquoise (stimulating and balancing), Blue Kyanite (opening), Blue Calcite (clearing), Aquamarine (clearing and activating), Angelite (healing and clearing), Lapis Lazuli (opening, activating, and balancing), & Sodalite (stimulating).

When meditating on this chakra ask yourself if you have said things that could hurt others.  Also ask yourself if you aren’t saying things that you need to express.  Sometimes throat chakra imbalances can be linked to things such as sore throats and it is important to have health expression.

6. Third Eye Chakra:

The third eye chakra is located in the center of our heads, is linked to the pineal gland and is about seeing truth.  When this chakra is blocked we are unable to hear our own intuition as well as see the patterns all around us.  We are all connected to everyone and everything.

Indigo is the color linked to this chakra.  The following crystals can aid you in balancing and opening your third eye:

Amethyst (opening, balancing, and stimulating), Moldavite (clearing, opening, and activating), Herkimer Diamond (activating), Howlite (opening and activating), Iolite (clearing and opening), Indigo Aura (stimulating), Pietersite (activating), Labradorite (regulates), Ruby Zoisite (opening), Stilbite (stimulating), Unakite (grounding, aligning, and balancing) & Azurite (opening).

When you are meditating on this chakra focus on oneness.  Recognise that we all come from the same source.  We must wake up and remember who we really are.  Is it possible that this is all just a dream?  We must open our minds and listen to truth even if it is hard to understand at first.

7. Crown Chakra:

The crown chakra is your link to the divine oneness that we all stem from.  This is where our inspiration and guidance comes from.  It is located on the top of the head and once it is in balance we will be able to control our thoughts and be aware of our life purpose.

The crown chakra is often represented with either purple or white. The crystals associated with it is: Celestite (opening, aligning, and balancing), Clear Topaz (activating), Amethyst (clearing and balancing), Danburite (clearing, opening, and stimulating), Phenacite (opening and activating), Optical Calcite (stimulating), Clear Quartz (clearing, aligning, balancing, and activating), Rutilated Quartz(clearing, balancing, and activating) & Selenite (balancing).

When you meditate on this chakra you need to be aware that the biggest block is your attachments here on earth.  Not only do material possessions cause a block but ideas can too.  If you are stuck on your life working out a certain way you will not be able to be guided to what is best for you because you will be attached to a specific result or outcome.

How we can avoid this is to state what it is we really want and then be open to that manifesting however it needs to.  For example instead of saying “I want this specific thing for dinner” say “I would like to eat something that makes me feel wonderful.”  Then you can be open to all ideas and ways that you can receive the wonderful feeling and nutrition that comes with it.  And who knows, you might even end up trying something new or ending up at a restaurant that you were meant to go to.

Here how you may get a good night's sleep, also know what spoils your sleep

Eating fiber can improve the quality of sleep while higher intake of saturated fat and sugar leads to lighter, disrupted sleep

What you eat affects your sleep enormously. 

A new study suggests that the quality of your sleep can be improved with eating fiber while higher intake of sugar and saturated fats lead to lousy, disrupted sleep.

Researchers from Columbia University have found that fiber can help get better as it extends the duration of deep sleep, also known as slow wave sleep.

"Our main finding was that diet quality influenced sleep quality," said lead author Marie-Pierre St-Onge, assistant professor at Columbia University Medical Center."It was most surprising that a single day of greater fat intake and lower fiber could influence sleep parameters."

Researchers recruited 26 adults with a normal weight and an average age of 35 for the study. During 5 nights in sleep lab, all the participants went to sleep at 10 p.m. and woke up at 7 a.m., sleeping for 7 hours and 35 minutes on average per night.

During the first 4 days, participants consumed controlled diet but on day 5, they ate the food of their own choice. The sleep data was observed after the third night after eating pre-selected meals and on fifth night after they consumed self-selected food.

Sleep duration did not change when data was obtained after third and firth night. But researchers found that participants fell asleep faster after eating pre-selected meals which were provided by a nutritionist and were rich in protein and low in saturated fat. In contrast, participants took a while to get into sleep when they ate their own selected meals and beverages. 

On average, it took 29 minutes for participants to fall asleep with self-selected food compared to just 17 minutes after eating pre-selected meals. Eating meals with less fiber, more saturated fat and more sugar can cause lighter, less restorative and more disrupted sleep.

“The finding that diet can influence sleep has tremendous health implications, given the increasing recognition of the role of sleep in the development of chronic disorders such as hypertension, diabetes and cardiovascular disease.” St-Onge said.

The results can also help improve the quality of sleep in people suffering from insomnia and other sleep disorders.

“This study emphasizes the fact that diet and sleep are interwoven in the fabric of a healthy lifestyle,” said Dr. Daniel Watson American Academy of Sleep Medicine President, who was not involved in the study. “For optimal health it is important to make lifestyle choices that promote health sleep, such as eating a nutritious diet and exercising regularly.”

Eating fish in pregnancy aids baby's brain growth

Eating fish during pregnancy ensures a balanced intake of fatty acids essential for the normal brain formation of the unborn child, a new study has found.

The findings provide an explanation for the correlation between eating fish during pregnancy and the health of the baby's brain, researchers said.

Dietary lipid contains fatty acids such as omega-6 and omega-3, which are essential nutrients for many animals and humans.

Researchers led by Noriko Osumi from Tohoku University in Japan found that a balanced intake of lipids by pregnant women is necessary for the normal brain formation of the unborn child.

In an animal study, the researchers found that when female mice were fed an omega-6-rich/omega-3-poor diet, their offsprings were born with a smaller brain and showed abnormal emotional behaviour in adulthood.

This is significant because people in many countries these days have similarly poor dietary patterns and tend to consume more seed oils that are rich in omega-6 fatty acids and less fish rich in omega-3 fatty acids.

The brain abnormality found in the offsprings of mice used in the study, was caused by a premature ageing of foetal neural stem cells that produce brain cells, Osumi said. The premature ageing was promoted by an imbalance of oxides of omega-6 and omega-3 fatty acids. The offsprings also showed higher anxiety levels, even though they were raised on nutritionally optimised diets from an early lactation period.

A diet that contains a good balance of omega-6 and omega-3 fatty acids is known to improve the development of brain functions; this is based on earlier researches that evaluated the effects of maternal intake of an omega-3-poor diet on brain function in children.

The study took this premise further and focused on the effects of dietary lipids on the brain formation.

The results show why omega-6 and omega-3 balance is important for future brain function, and reinforces earlier suggestions that more fish intake by women during pregnancy can advantageously affect the child's health.

Health Benefits Lemon Water

Calcium, potassium, vitamin C and pectin fiber are among some of the health benefits you take in when drinking lemon water.

A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A.

Blood Purifier:

Lemons are a blood purifier and help the body to remove toxins.

Blood Sugar Balance: 

The acidity of raw lemon juice lowers the impact of any meal on your blood sugar.

Detoxification: 

Raw lemon juice cleanses the kidneys and the digestive system. It helps the body in the removal of toxins and provides you with a great overall detox.

Weight Loss: 

The pectin in lemon peel is a great source of fiber that is thought to help overweight people lose weight

Aids digestion:

Lemon juice not only encourages healthy digestion by loosening toxins in your digestive tract, it helps to relieve symptoms of indigestion such as heartburn, burping, and bloating

Reduces inflammation:

If you drink lemon water on a regular basis, it will decrease the acidity in your body, which is where disease states occur. It removes uric acid in your joints, which is one of the main causes of inflammation.

Osteoporosis:

Lemon juice is rich in Vitamin C and helps the body to absorb calcium and fight osteoporosis. Two tablespoons of raw lemon juice diluted in a glass of warm water is good for pregnant women, as it helps build the bones in the unborn child.

Insomnia:

In case of insomnia, raw lemon juice helps improve sleep.

Cough and Cold:

Lemon added to a little hot water with some honey is one of the most effective remedies known for a cough and cold.

Asthma: 

Having half-teaspoonful of fresh lemon juice, washing it down with luke-warm water before each meal provides quick relief to Asthma. Repeating it as the last dose of the day and starting the day with it also gives very positive results.

Hair:

The external use of raw lemon juice makes hair shinier and stronger.

Low Vitality:

People suffering from low vitality should have lemon and honey mixed water for an immediate cure.

Radiation:

As lemon juice is excellent at cleansing the blood and removing toxins, it is a great way of removing radiation from the body. If you have had Chemotherapy, regular lemon juice drinks can help rid the body of any remaining radiation.

Nutritional Facts Of Spinach

Dark leafy greens like spinach are important for skin and hair, bone health, and provide protein, iron, vitamins and minerals.

The possible health benefits of consuming spinach include improving blood glucose control in diabetics, lowering the risk of cancer, lowering blood pressure, improving bone health, lowering the risk of developing asthma and more.

Spinach is an excellent source of vitamin K, vitamin A, manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium, and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein, and choline. Additionally, spinach is a godo source of omega-3 fatty acids, niacin, pantothenic acid, and selenium, according to whfoods.com.

In terms of flavonoids, spinach is a unique source of methylenedioxyflavonol glucuronides, and in terms of carotenoids, its difficult to find a more helpful source of lutein and zeaxanthin. The epoxyxanthophyll carotenoids neoxanthin and violaxanthin are also welcomed constituents of spinach leaves, according to whfoods.com.

Fresh 100 g of spinach contains about 25% of daily intake of iron; one of the richest among green leafy vegetables. Iron is an important trace element required by the human body for red blood cell production and as a co-factor for oxidation-reduction enzyme, cytochrome-oxidase during the cellular metabolism.

Fresh leaves are rich source of several vital anti-oxidant vitamins like vitamin A, vitamin C, and flavonoid poly phenolic antioxidants such as lutein, zea-xanthin and beta-carotene. Together, these compounds help act as protective scavengers against oxygen-derived free radicals and reactive oxygen species (ROS) that play a healing role in aging and various disease processes.

Zea-xanthin, an important dietary carotenoid, is selectively absorbed into the retinal macula lutea in the eyes where it is thought to provide antioxidant and protective light-filtering functions. It thus helps protect from "age-related macular related macular disease" (ARMD), especially in the elderly.

In addition, vitamin A is required for maintaining healthy mucus membranes and skin and is essential for normal eye-sight. Consumption of natural vegetables and fruits rich in vitamin A and flavonoids also known to help the body protect from lung and oral cavity cancers.

Spinach leaves are an excellent source of vitamin K. 100 g of fresh greens provides 402% of daily vitamin-K requirements. Vitamin K plays a vital role in strengthening the bone mass by promoting osteotrophic activity in the bone. Additionally, it also has established role in patients with Alzheimer's disease by limiting neuronal damage in the brain.

This green leafy vegetable also contains good amounts of many B-complex vitamins such as vitamin-B6, thiamin (vitamin B-1), riboflavin, folates and niacin. Folates help prevent neural tube defects in the offspring.

100 g of farm fresh spinach has 47% of daily recommended levels of vitamin C. Vitamin C is a powerful antioxidant, which helps the body develop resistance against infectious agents and scavenge harmful oxygen-free radicals.

Its leaves also contain a good amount of minerals like potassium, manganese, magnesium, copper and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese and copper are used by the body as a co-factor for the antioxidant enzyme,superoxidedismutase. Copper is required in the production of red blood cells. Zinc is a co-factor for many enzymes that regulate growth and development, sperm generation, digestion and nucleic acid synthesis.

It is also good source of omega-3 fatty acids.

Precautions:

If you are taking blood-thinners such as Coumadin (warfarin) it is important that you do not suddenly begin to eat more or less foods containing vitamin K, which plays a large role in blood clotting.

Consuming too much potassium can be harmful for those whose kidneys are not fully functional. If your kidneys are unable to remove excess potassium from the blood, it could be fatal.