The Benefits of Vitamin D

Vitamin D is sometimes called the “sunshine vitamin” because it’s produced in your skin in response to sunlight. It’s a fat-soluble vitamin in a family of compounds that includes vitamins D-1, D-2, and D-3.  

Your body produces vitamin D naturally when it’s directly exposed to sunlight. You can also get it through certain foods and supplements to ensure adequate levels of the vitamin in your blood.  

Vitamin D has several important functions Perhaps the most vital are:  

  • Vitamin D helps to reduce weight. The scientists said the extra calcium and vitamin D had an appetite-suppressing effect.  
  • Facilitates the absorption of calcium and phosphorus  
  • Facilitating the normal immune system function.   
  • For normal growth and development of bones and teeth 
  • Improved resistance against certain diseases.  
  • Decreasing your chance of developing heart disease  
  • Helping to reduce your likelihood of developing the flu  
  • Research has shown that vitamin D might play an important role in regulating mood and warding off depression.   
  • If your body doesn’t get enough vitamin D, you’re at risk of developing bone abnormalities such as soft bones (osteomalacia) or fragile bones (osteoporosis).  

Factors affecting absorption of vitamin D through the sun alone are :  

Factors affecting the absorption of vitamin D through the sun alone are:  

  • Being in an area with high pollution  
  • Using sunscreen  
  • Spending more time indoors  
  • Living in big cities where buildings block sunlight  
  • Having darker skin. (The higher the levels of melanin, the less vitamin D the skin can absorb.)  
  • These factors contribute to vitamin D deficiency in an increasing number of people. That’s why it’s important to get some of your vitamin D from sources besides sunlight.  

The symptoms of a vitamin D deficiency in adults include:  

  • Tiredness, aches and pains, and a general sense of not feeling well  
  • Severe bone or muscle pain or weakness that may cause difficulty climbing stairs or getting up from the floor or a low chair, or cause you to walk with a waddling gait
  • Stress fractures, especially in your legs, pelvis, and hips  

If you’re diagnosed with a vitamin D deficiency, your doctor will likely recommend you take daily vitamin D supplements.  

Food Sources of Vitamin D  

Few foods contain vitamin D naturally. Because of this, some foods are fortified. This means that vitamin D has been added. Foods that contain vitamin D include:  

  • Salmon  
  • Sardines  
  • Egg yolk  
  • Shrimp  
  • Milk (fortified)  
  • Cereal (fortified)  
  • Yogurt (fortified)  
  • Orange juice (fortified)  

It can be hard to get enough vitamin D each day through sun exposure and food alone, so taking vitamin D supplements can help.  

Benefits of Sun Charged Water

Water is an essential basic constituent of all living organisms and sunlight is our main source of energy. Sunlight is the main element from which all physical life originates and is energized. Thus, water and sunlight are critical components of biological function. The water we get these days remains caught in plastic tanks & rustic pipes. As a result, it loses all its life & turns out to be dead water. In addition, we store it in plastic bottles, refrigerators, etc.  

When sunlight falls upon water, it changes its molecular structure to convert it from DEAD WATER to LIVING WATER. At the point when we expend this sun-charged water, a similar life power is moved into our body and is utilized to heal our tissues & cells.  

What is sun charged water?  

When water absorbs the sunlight, it develops a charge from the sunlight. Sun-charging water brings life back to the water after it loses its aliveness. The UV rays in the sunlight can tear apart the microbes to make water safe. Light and heat oxidizes the water and infuses the water with natural benefits from the Sun and Earth.  

Benefits of sun charged water  

The most commonly reported benefit of drinking this water is increased energy.  Other benefits include an overall sense of well-being or rejuvenation.Here is the list:  

  • Increased energy  
  • Rejuvenated feelings and Sense of well-being  
  • Heals damages at the cellular level  
  • Clears Urine and makes the inner body more alkaline  
  • Help support or speed heal skin conditions  
  • Can Be used for an eyewash  
  • Can Be used for anti-viral, anti-fungal, and anti-bacterial purposes  
  • Make skin much clearer  

How to make sun charged water?  

  • Pour drinkable water in a shallow earthen pot or glass container with a broad surface area (avoid plastic container)  
  • Place the pot outside (on bare earth or rock or on cement) in direct sunlight. Do not place it on the grass.  
  • Cover the pot with a thin muslin cloth to prevent dirt from entering the water. Tie the cloth to the pot using a rope or string.  
  • Keep the container as it is in direct sunlight for around 5-7 hours. Prefer keeping it in the morning at around 7-8 AM.  
  • Collect the water in your water dispenser and drink within 24 hours. (Do not refrigerate)  

Tips to use sun charged water:  

  • Always have a container of water being sun-charged outside.  
  • During winter months, to avoid freezing and cracking the glass containers, place the container inside the home on a windowsill that gathers the most direct sunlight.
  • Use sun-charged water for house plants and pets.
  • Avoid the use of colored glass containers.  

In conclusion, Sun Charged Water has a power of healing whether applied directly on skin or intake by drinking. The Solarized water is still water, an increase in my Vitamin D levels, consuming can provide astonishing results.

Benefits of Sleep 

A good night’s sleep is vital to our physical health and emotional wellbeing. That’s why the benefits of good sleep should never be underestimated. In fact, it’s just as important as eating healthy and exercising.  

Here are Some of Its Benefits:

  • Sleep Helps Reduce Stress

If your body doesn’t get enough sleep, it can react by producing an elevated level of stress hormones, which are a natural result of today’s fast-paced lifestyles. Deep and regular sleep can help prevent this.  

  • Sleep Helps You in Weight Loss

Unfortunately, sleep won’t directly make you lose weight, but it can help you keep it under control by regulating the hormones that affect your appetite and reducing your cravings for high-calorie foods. If you’re trying to lose weight, getting quality sleep is absolutely crucial.  

  • Sleep Can Improve Your Memory

Ever noticed that when you’re really tired, it’s harder to remember things? Basically, this is your brain telling you that it’s not getting enough sleep. When you sleep well, your body may be resting but your brain is busy organizing and storing memories. So getting more quality sleep will help you remember and process things better.  

  • Sleep Can Lower Your Blood Pressure

Higher blood pressure increases your chances of heart attacks and strokes, but getting plenty of restful sleep encourages a constant state of relaxation that can help reduce blood pressure and generally keep it under control.  

  • Sleep Helps Your Body to Fight Back

While you’re sleeping your body is producing extra protein molecules that can strengthen your ability to fight infections. If you’re feeling a bit run down and don’t want it to turn into a full-blown cold, go to bed early and get lots of rest.  –

  • Sleep Puts You in A Better Mood

Lack of sleep can make us more agitated, so we’re more likely to snap at our boss or be grumpy with a loved one – neither of which is a good thing. The better you sleep, the better your ability to stay calm, controlled, and reasonable.  

  • Sleep Could Reduce Your Chances of Diabetes

Some research studies have shown that not getting enough sleep may lead to type 2 diabetes by affecting how your body processes glucose. It’s not conclusive by any means, but it’s yet another indication of how important the benefits of sleep can be.  

  • Sleep Helps Keep Your Heart Healthy

A regular sleep pattern can help to lower the levels of stress and inflammation in your cardiovascular system, which in turn can reduce your chances of a heart condition. 

  •  Sleep Can Be A Painkiller

If you’re suffering pain from a recent injury like a sprained ankle, getting plenty of sleep can actually make it hurt less. Many studies have shown a link between sleep loss and a lower pain threshold. Basically, the more sleep you get, the less pain you might be in.

  • Sleep Can Make You Smarter

Along with a great night’s sleep, grabbing a quick nap in the daytime can contribute to making your brain more effective and productive. But you feel sharper, more attentive, and focused throughout the day.

  • Good Sleep Maximize Athletic Performance

Sleep has been shown to enhance athletic performance. Less sleep duration has also been associated with poor exercise performance and functional limitation.  

Along with nutrition and exercise, good sleep is one of the pillars of health.  

Health Benefits of Herbal Teas

Made from herbs, fruits, seeds, or roots steeped in hot water, herbal teas have lower concentrations of antioxidants than green, white, black, and oolong teas. Their chemical compositions vary widely depending on the plant used.  

Herbal tea is a boon to mankind as it provides specific benefits-including digestion, detoxification and weight loss. Rich in antioxidants, minerals and vitamins, it not only makes your body healthy but also helps in relaxing, recovery and refreshing your mind.  

Here are some benefits that this miraculous drink provide us:-

   

  • Anti Ageing   

Antioxidants found in herbal tea helps in slowing down ageing . This makes your skin look flawless and younger.  

  • Aids In Digestion  

A cup of herbal tea after meals helps in digesting your food easily. Herbal tea is rich in spearmint that smoothens the digestive system and acts as an appetite suppressant, reducing the urge to overeat.  

  • Reduce Inflammation  

The herbal teas contain anti-inflammatory properties to help relieve everything from gastrointestinal distress and arthritis to headaches and hemorrhoids. Herbal teas like peppermint, ginger, turmeric, and eucalyptus teas are great for inflammatory problems.  

  • Weight Loss  

Herbal tea rich in functional ingredients like psyllium husk, fennel, and lemongrass helps you to burn fats and also helps in boosting metabolism.  

  • Boost Immune System  

The antioxidants and vitamins found in herbal teas are great for helping fight disease and infections, protect against oxidative stress and lower the risk of chronic disease. Some of the best immune-boosting herbal teas are elderberry, echinacea, ginger, and liquorice root tea.  

  • Anti-nausea  

For people who regularly suffer from nausea and vomiting, herbal teas will work magically for them. Because provides almost instant relief from nausea  

  • Relieve Stress  

Herbal tea like chamomile tea is best to release stress and treat insomnia. It also soothes the mind and releases chemicals in the brain that fight stress and depression.  

  • Other Benefits   

Herbal teas also help in keeping off cold & flu. It also helps in bringing peaceful sleep, lowering bad cholesterol & in some cases fighting cancer

   Herbal Tea Varieties Include:  

  • Ginger  
  • Ginseng  
  • Hibiscus  
  • Jasmine  
  • Rosehip  
  • Mint  
  • Chamomile  
  • Echinacea  
  • Liquorice root tea  
  • Lemongrass   
  • Peppermint  
  • Turmeric   
  • Eucalyptus tea 

Many spices such as fennel, black carom, cumin, coriander seeds, fenugreek seeds, black pepper, cardamom can also be used to prepare herbal teas.

Fad Diet

Fad diet is any trendy diet that promises fast and easy weight loss, like baby food diets, alkaline diets, Paleolithic diets, gluten-free diets, cleanses and fasts, etc. They’re tempting, and the advertisements for the fad diets lure you in with grandiose claims of weight loss.

Fad diets are bad because they don’t address the problems that caused you to gain weight in the first place. Once you’re through with the fad diet, you’ll probably gain the weight back as you reestablish old eating habits. Fad diets are also bad because they usually require the elimination of foods that aren’t bad for you, which can result in nutritional deficiencies.

It’s easy to spot a fad diet.Typically, a fad diet shares some, or all, of the following characteristics:

  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Promises a quick fix
  • Promotes ‘magic’ foods or combinations of foods
  • Implies that food can change body chemistry
  • Excludes or severely restricts food groups or nutrients, such as carbohydrates
  • Has rigid rules that focus on weight loss
  • Fad diets can cause health problems

Because they often cut out key foods, fad diets may cause the following symptoms:-

  • Dehydration
  • Slow metabolism
  • Weakness and fatigue
  • Nausea and headaches
  • Depression
  • Constipation
  • Inadequate vitamin and mineral intake
  • Acne
  • Irregular bowel movement
  • Loss of bone density
  • Gastrointestinal problems
  • Electrolyte imbalances

Nutrients such as iron, protein, omega three fatty acids, and calcium which are vital parts of daily dietary breakdowns and what is needed to help fuel the body entirely and keep it healthy are lacking in these diets.

Later when solid food is introduced back to the diet, the digestive system will have to readjust to breaking down solid foods again, which causes fat storage which leads to rapid weight gain and bloating.

Fad diets that severely restrict food groups or nutrients may also mean that you miss out on the protective health effects that a balanced eating plan provides. The answer is a balanced eating plan.

Don’t worry. There is an eating plan that gets results. You can achieve and maintain a healthy body weight and you don’t have to cut out any foods because you can eat everything – in moderation.

It’s called a balanced eating plan and it’s nothing new. Combined with moderate physical activity, it will change your life.

With a balanced eating plan, it’s what you leave in that makes all the difference. For a balanced eating plan to be successful, you need to:

  • Eat plenty of vegetables, legumes, and fruits. 
  • Include a variety of cereals (including bread, rice, pasta, and noodles), preferably wholegrain. 
  • Include lean meat, fish, poultry, or alternatives. 
  • Include milk, yogurts, cheeses, or alternatives. 
  • Drink plenty of water. 
  • Limit saturated fat and moderate total fat intake. 
  • Choose reduced-fat varieties of foods where possible. 
  • Choose foods low in salt. 
  • Limit your alcohol intake, if you choose to drink. 
  • Consume only moderate amounts of sugars, and food and drinks containing added sugars. In particular, limit sugar-sweetened beverages. 
  • Be active every day 
  • Once you have a healthy eating pattern, you’ll soon feel like you have more energy and you’ll want to be more active. Put together at least 30 minutes of moderate-intensity physical activity on most, preferably all, days. 
  • Enjoy some regular, vigorous exercise if you can for extra health and fitness. 

A healthy lifestyle is easier than you think, Changing your eating and physical activity habits can be difficult at first. But once you’ve started, it’s easy to sustain. Here are a few tips to help ease the transition: Combine an active lifestyle with healthy eating.

Make small, achievable, lifelong changes to your lifestyle, and eating habits.

  • Fill up on low-calorie nutritious foods. 
  • Keep portions moderate in size. 
  • Eat until you have had enough – not until you are full. 
  • Do your best to avoid eating when you are not hungry. 
  • Recognize that on some days you might be hungrier than on other days. 
  • Eat slowly and enjoy your food. 
  • Eat regular meals including breakfast, lunch & dinner. 

Gluten

Gluten is a family of proteins found in wheat, barley, rye and spelt.

Its name comes from the Latin word for “glue,” as it gives the flour a sticky consistency when mixed with water. This glue-like property helps gluten create a sticky network that gives bread the ability to rise when baked.

A gluten-free diet (GFD) is a diet that strictly excludes glutenA gluten-free diet involves excluding foods that contain the protein gluten, including wheat, rye, and barley.

A gluten-free diet help in treating:

-Celiac disease

-Gastrointestinal diseases

– Irritable bowel syndrome

– Rheumatoid arthritis

-Multiple sclerosis

-HIV enteropathy, among others

-Gluten-free diets have also been promoted as an alternative treatment of people with autism.

A gluten-free diet should be mainly based on naturally gluten-free foods with a good balance of micro and macronutrients: meat, fish, eggs, milk and dairy products, legumes, nuts, fruits, vegetables, potatoes, rice, and corn are all appropriate components of such a diet. Pseudocereals (quinoa, amaranth, and buckwheat) and some minor cereals are healthy alternatives to these prepared products and have high biological and nutritional value. Furthermore, they contain protein of higher nutritional quality than those of wheat, and in greater quantities.

Why gluten is bad for some people? 

People with gluten intolerance or celiac disease cannot tolerate it. People with other disorders like wheat allergy and non-celiac gluten sensitivity also frequently avoid gluten.

Unfortunately, this attack also damages surrounding areas, such as the gut wall. This can lead to nutrient deficiencies, severe digestive issues, and anemia, as well as increase the risk of many harmful diseases, People with celiac disease often experience sharp stomach pain, diarrhea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anemia, tiredness, and depression.

Foods to Avoid:

Completely avoiding gluten can be challenging. This is because it is found in many common ingredients that are added to foods.

These are the main sources of gluten in the diet: Wheat-based foods like wheat bran, wheat flour, spelt, durum, Kamut, semolina, Barley, Rye, Triticale, Malt, Brewer’s yeast.

Foods to Eat:

The following foods are naturally gluten-free:

Meats and Fish – All meats and fish, except battered or coated meats. 

 Eggs – All types of eggs are naturally gluten-free.  

Dairy – Plain dairy products, such as plain milk, plain yogurt, and cheeses. However, flavored dairy products may have added ingredients that contain gluten, so you will need to read the food labels. 

Fruits and Vegetables – All fruits and vegetables are naturally free of gluten.

Grains – Quinoa, rice, buckwheat, tapioca, sorghum, corn, millet, amaranth, arrowroot, teff, and oats (if labeled gluten-free). 

Starches and Flours – Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal/flour, coconut flour, and tapioca flour. 

Nuts and Seeds – All nuts and seeds. 

Spreads and Oils – All vegetable oils and butter. 

Herbs and Spices – All herbs and spices. 

 Beverages – Most beverages, except for beer (unless labeled as gluten-free). 

If you’re ever unsure if a food item contains gluten, it’s best to read the food labels. A gluten-free diet has plenty of options. This allows you to create a variety of healthy and delicious.

Gluten Free Foods:

Fruit, Vegetables and Legumes  

  • Asparagus  
  • Avocado  
  • Bell peppers  
  • Broccoli  
  • Brussels sprouts  
  • Cabbage  
  • Cauliflower  
  • Celery  
  • Chickpeas  
  • Coconut  
  • Collards  
  • Cucumber  
  • Eggplant/aubergine  
  • Garlic 
  • Ginger  
  • Green beans  
  • Kale  
  • Leek  
  • Lemon  
  • Lentils  
  • Lettuce  
  • Limes  
  • Mushrooms  
  • Olives  
  • Onions   
  • Pak choi/bok choy  
  • Parsley  
  • Pineapple  
  • Potatoes
  • Pumpkin  
  • Sauerkraut  
  • Scallions  
  • Shallots  
  • Soya beans  
  • Spinach  
  • Squash
  • Tomato  
  • Turnip  
  • Watercress  
  • Zucchini / courgettes  

Meats, Poultry, Fish and Meat Free Substitutes  

  • Ensure items are not breaded or battered  
  • Beef  
  • Chicken  
  • Cold cuts/sandwich meat as long as they are not breaded or glazed but check the label  
  • Duck  
  • Fish  
  • Lamb  
  • Mince meat  
  • Pork  
  • Salmon  
  • Shellfish and molluscs  
  • Turkey  

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes  

  • Gluten free cereals  
  • Gluten free oats  
  • Amaranth
  • Arrowroot  
  • Beans  
  • Buckwheat groats / Kasha  
  • Cassava  
  • Chia seeds  
  • Corn / maize  
  • Cornflakes  
  • Flaxseeds  
  • Gluten-free oats  
  • Granola  
  • Millet  
  • Nuts  
  • Nut flours  
  • Porridge oats  
  • Potato  
  • Quinoa  
  • Rice  
  • Seeds e.g. flaxseed, pumpkin, poppy sesame, sunflower  
  • Sorghum  
  • Soy  
  • Tapioca  

Condiments, Dips, Desserts, Sweets, Sweeteners and Spreads  

  • Coconut oil  
  • French mustard  
  • Ground pepper  
  • Honey  
  • Jam  
  • Jellies  
  • Olive oil  
  • Rice pudding  
  • Salsa  
  • Salt  
  • Sesame oil  
  • Sorbet Syrup  
  • Tapioca pudding  

Drinks  

  • Gluten-free beer  
  • Almond milk  
  • Cider  
  • Fruit juices  
  • Sodas/fizzy drinks e.g. Coca-cola, Pepsi, lemonade  
  • Spirits such as rum. Certain spirits such as whisky and vodka are distilled so most can tolerate  
  • Wine  

 Dairy Foods  

  • Butter  
  • Cheese except for blue cheese  
  • Cream  
  • Eggs  
  • Milk  
  • Sour cream  
  • Yogurt  

 Cooking ingredients, herbs and Spices  

  • Gluten free flour  
  • Baking powder  
  • Bicarbonate of soda  
  • Cornflour  
  • Cream of tartar  
  • Potato flour  
  • Rice flour  
  • Soya flour  

Herbs e.g. basil, coriander, lemongrass, oregano, rosemary, thyme  

Spices e.g. allspice, cinnamon, cloves, cumin, nutmeg, paprika.  

 

Brown Vs White Rice Which is better for your health?

Rice is a versatile grain consumed by people around the world. It serves as a staple food for many people, rice comes in several colors, shapes, and sizes, but the most popular are white and brown rice. White rice is the most commonly consumed type, but brown rice is widely recognized as a healthier option.

Many people prefer brown rice for this reason.

The Difference Between Brown And White Rice: 

All rice consists almost entirely of carbs, with small amounts of protein and practically no fat.

  • Brown rice is a whole grain. That means it contains all parts of the grain including the fibrous bran, the nutritious germ, and the carb-rich endosperm.
  • White rice, on the other hand, has had the bran and germ removed, which are the most nutritious parts of the grain.
  • This leaves white rice with very few essential nutrients, which is why brown rice is usually considered much healthier than white.
  • Brown rice is a whole grain that contains bran and germ. These provide fiber and several vitamins and minerals.
  • White rice is a refined grain that has had these nutritious parts removed.
  • Brown rice has more fiber and antioxidants, as well as a lot more important vitamins and minerals.
  • White rice is mostly a source of “empty” calories and carbs with very few essential nutrients.
  • 100 grams (3.5 ounces) of cooked brown rice provide 1.8 grams of fiber, whereas 100grams of white provide only 0.4 grams of fiber.
  • Brown rice is high in magnesium and fiber, both of which help control blood sugar levels.
  • On the other hand, high consumption of white rice has been linked to an increased risk of diabetes.
  • Brown rice has a GI of 50 and, white rice has a GI of 89, meaning that white increases blood sugar levels much faster than brown.
  • Brown rice contains lignans, plant compounds that can help protect against heart disease.
  • Lignans have been shown to reduce the amount of fat in the blood, lower blood pressure, and decrease inflammation in the arteries.
  • Whole grains like brown rice may also lower total and LDL (“bad”) cholesterol. Brownrice has even been linked to an increase in HDL (“good”) cholesterol.
  • Studies show that due to their antioxidant levels, whole grains like brown rice can help prevent chronic diseases like heart disease, cancer, and type 2 diabetes.
  • Studies also show that brown rice can help increase blood antioxidant levels.
  • In addition, a recent animal study suggests that eating white rice may decrease blood antioxidant levels in type 2 diabetics.
  • Eating brown rice instead of white may also significantly reduce weight, body mass index(BMI), and circumference of the waist and hips.
  • Brown rice has more fiber which makes you fuller for longer aiding in weight loss.
  • Brown rice also nourishes your gut.
  • Brown Rice Contains Antinutrients and May Be Higher in Arsenic.

Antinutrients are plant compounds that may reduce your body’s ability to absorb certain nutrients. Brown rice contains an anti-nutrient known as phytic acid or phytate. It may also contain higher amounts of arsenic, a toxic chemical.

While phytic acid may offer some health benefits, it also reduces your body’s ability to absorb iron and zinc from the food.

Brown rice tends to be higher in arsenic than white rice. However, this should not be a problem if you eat rice in moderation as part of a varied diet. A few servings per week should be fine.

Which type should you eat? 

Brown rice is generally more nutritious than white rice. It’s higher in fiber, magnesium, and other nutrients, and it isn’t artificially enriched with nutrients like white rice is. Brown rice is the best, choice in terms of nutritional quality and health benefits. That said, either type of rice can be part of a healthy diet and there is nothing wrong with some white rice every now and then.

Home Remedies for Puffy Eyes

Since we do have control over eye puffiness to an extent, there are some things we can do to keep swelling away:

  • Reduce Salt

Cut down on salt during the day and before bed [source].Extra salt = water retention = swelling. Drink plenty of water to keep your system flushed, as this can also help prevent eye puffiness.

  • Cool Cucumber

Cucumbers have been used for years as a home remedy for puffy eyes because of their detoxifying and diuretic properties. They contain ascorbic acid (vitamin C), antioxidants, and flavonoids that can help soothe and support the skin Plus, since they’re often stored in the refrigerator, the cooling action can help decrease swelling and tighten skin, at least for a little bit of relief. Place a cool cucumber slice on each of your closed lids, and take a rest for 15–30 minutes. Or try cucumber rose eye mask blended to reach the inner and outer corners of the eyes.

  • Raw Potato Slices

Try using sliced potatoes in place of cucumbers. Not only do they stay cool longer than cucumbers, but they also have astringent properties that may help reduce the water buildup under the eyes. You can also make a finely ground potato poultice by grating 1–2 tablespoons of raw potato and place it in a few layers of cheesecloth. Place over your closed eyes.

  • Milk

We use milk in quite a few of our homemade skin recipes because it contains lactic acid, which increases skin firmness. Dip a cotton ball into cold milk and squeeze off the excess. Place on each of your closed eyes to help tone under-eye tissue.

  • Green or Black Tea

Tea bags are another popular home remedy. Green and black teas contain caffeine, which tightens skin and prevents the excessive accumulation of fat in cells, a common cause of under-eye bags as we age Caffeinated tea also contains tannins, which stimulate blood circulation, and antioxidants that protect skin from the effects of aging.

  • Chamomile Tea

Chamomile tea doesn’t have caffeine, but it does have significant anti-inflammatory and antimicrobial properties. It can also provide relief for conjunctivitis and pink eye.

  • Egg Whites

Beat up an egg white mask and apply it with a brush or your fingers under the eyes (make sure not to get it in the eyes, and wash hands after applying). As it dries, it will tighten and tone the skin. Let it sit for 10–15 minutes, then gently rinse.

  • Aloe Vera Gel

It’s not just for burns! Aloe contains a myriad of antioxidants and has numerous antibacterial, antifungal, antiviral, and other healing properties. It can help soothe tired eyes by moisturizing the skin and providing relief. It might also help minimize wrinkles.

  • Rose Water

Rosewater contains vitamin C and A, as well as flavonoids. It is a natural astringent with anti-inflammatory properties It is also incredibly rejuvenating and refreshing. And you can even make your own rose water at home. Saturate a cotton ball with the cooled rose water and dab under the eyes to reduce dark circles and refresh the skin.

  • Witch Hazel

Witch hazel is a well-known astringent often used to reduce swelling and redness. Chilled witch hazel is extra refreshing. After cooling in the fridge for a couple of hours, apply a bit to a cotton pad and let sit on closed eyes for 5 minutes for an instant refresh.

  • Cold Water

Wake up your face with a cool water wash first thing in the morning. It will definitely get you going! If your eyes feel extra puffy, dunk your face in ice water or dip a washcloth in cold water, squeeze out the excess, and lay it over your eyes. The cold water works as a vasoconstrictor to restrict blood flow to the area, which in turn reduces any redness and swelling.

  • Chilled Spoons

If you’re not a fan of cold water, try putting two spoons in the refrigerator before you go to bed. In the morning, you can just pull them out and place them gently over your closed eyes. It will produce the same effect as cold water jelly teething rings are also great.

  • Coffee

Erase late nights and tired eyes by adding a dose of coffee to your morning skincare routine. The caffeine in this homemade mask for puffy eyes acts as a diuretic to reduce swelling. Whip a teaspoon or two of ground coffee into an egg white and apply under the eyes. Or try a coffee-infused eye cream. You’ll shrink both eye swelling and fine lines.

  • Turmeric

Turmeric eye masks are excellent for brightening complexions, evening out skin tone, and decreasing inflammation Combine with milk for a bit of gentle exfoliation. Mix 1 tablespoon turmeric with 1 tablespoon milk in a small bowl and apply to under-eyes using a cotton ball. Leave on for 15 minutes and then carefully rinse off.

  • Tap ‘Em Away

Gently tapping your under-eye area with the pads of your fingers can help circulate lymph and encourage the fluid under your eyes to drain. When applying an eye serum, be sure to gently press it into the skin under your eyes rather than just superficially slathering it on top.. Just be sure you don’t tug at the skin, as this can make eye bags worse!

  • Essential Oils

Many essential oils have anti-inflammatory properties that can lessen the appearance of eye puffiness. Try mixing 1–2 drops of argan, chamomile, or and lavender oils and gently applying to the under-eye area. Be careful while applying.

Signs that You are Eating Too Much Salt

According to dietary guidelines from AHA, We should consume 2300 mg of salt in a day. However we consume more than 3400 mg per day which is way more exceeding than the limit, and the worst part is that 70 percent of it is coming from processed & junk food. Too much salt can have unpleasant effects both in the long & short run.

Your body shows multiple signs in case you are eating too much salt:

  • Puffiness

Excess salt in blood results in fluid imbalance.drawing water out of cells into the bloodstream. This causes water retention & puffiness.

  • Bloating

Bloating is characterized by a buildup of gas & discomfort in the stomach…making your stomach to balloon out. This is more common in people having a high sodium diet.

  • Excessive Thirst

When you consume salty food water is drawn out of cells triggering thirst.

  • Trouble in sleeping

Excessive salt negatively impacts your sleep. It causes frequent nightmares & frequent urination. Also, water retention caused by excessive salt consumption makes it difficult to lie down comfortably.

  • Chapped lips

Sodium contributes to the dehydration of cells. this includes cells of your lips & skin. Make sure to drink more water & avoid over salty food for smoother softer lips.

  • Acne

Acne is linked to inflammation, as is excess sodium consumption. Thus there seems to be an inter relationship.

  • Poor gut health

Eating excess salt results in the growth of bad bacteria such as Helicobacter pylori there attack the stomach lining & cause infection. It may lead to ulcers as well.

  • Weak Bones

Excessive salt elevated urinary calcium excretion. This leads to calcium loss from your bones. It may also result in osteoporosis.

  • High blood pressure

Eating food high in sodium results in high blood pressure …in overtime leading to CVD, stroke, or heart failure.

  • Kidney stones

Diet high in sodium can result in a concentration of calcium in the kidney. Leading to stone formation.

  • Cognitive Problems

According to studies excessive salt intake is linked to an increased risk of dementia &cerebrovascular diseases. Keep your brain healthy by limiting sodium heavy foods.

Here are simple ways to fix this :

⁃ Avoid all kind of processed or packaged foods

⁃ Use a mix of common salt and black salt for cooking

⁃ Avoid adding salt to salads or fruits or juices

⁃ Avoid eating papads, chutneys, pickles loaded with salt

How Much Weight Lose When You Walk 10,000 Steps a Day?

Do you also find it difficult to take out time for exercise or hit the gym? But are still worried about how to lose those extra kgs. Then my dear friend walking10,000 steps a day might be the solution to your problem.

Get on your feet. Walking the recommended 10,000 steps day boosts overall health without too much burden on your already crowded calendar.

Move closer to a healthy weight. Eat less, move more is the age-old formula for weightloss – walking is an easy way to achieve that goal. A 2017 study published by the NationalInstitutes of Health shows that physical activity is important for healthy weight. Aiming for that 10,000-step mark is a good way to ward off weight gain and even lose a few pounds.

Completing an extra 10,000 steps a day typically burns out 2000- 3500 calories in a week .1pound ( half a kg ) of body fat equals 3500 calories, so depending on your weight & workout intensity, you could lose about 1 pound ( half a kg) per week simply by completing extra 10,000 steps each day. This means you 3 easily lose2- 3 kgs in a month.

I think this is a great physical activity as you don’t need any special equipment or preparation for this. This is something easily achievable.

Benefits of 10,000K Steps:

  • Reduces anxiety

The simple act of walking can help to ease anxiety. Just 10 minutes has been shown to promote feelings of well-being.

  • Stabilize blood sugar

Regular physical activity, such as walking 10,000 steps a day, leads to lower glucose and insulin response after a meal. This is important for managing or reducing the risk of diabetes.

  • Reduce the risk of heart disease

Bodies are designed to move, and the consequence of not moving them enough often comes in the form of poor health outcomes. When you walk more, say 10,000 steps rather than the typical average of 3,000 to 4,000, you are effectively improving your cardiovascular health. That means less risk of heart attack, stroke, and high blood pressure.

  • Tone up

Walking doesn’t just boost your heart health; it is also good for toning your whole body. Your legs and glutes get a good workout and if you pump your arms as you walk, they also benefit.

  • Boost mood

The simple act of walking improves clarity for better cognitive performance, boosts mood, and your overall feelings of well-being, and even reduces stress. If you are looking for strategies to improve your body and mind, walking is the ticket.

Walking is easy to do and good for you, too. Not only do you get the benefits of weight-management and better cardiovascular health, you’ll also sleep better and feel less stressed. There isn’t a magic bullet for good health and healthy weight but walking 10,000 steps is a pretty good step in the right direction.