Hunger

Do you really know what hunger feels like? Before you can rein it in, you must learn to recognise the physical cues that signal a true need for nourishment. Prior to eating, scale your hunger to figure out your true food needs:

Starving

An uncomfortable, empty feeling that may be accompanied by light-haededness or jitteriness caused by low blood sugar levels from lack of food. Binge risk: high.

Hungry
 your next meal in your mind. If you don’t eat within an hour, your enter the dangerous ‘starving’ territory.

Moderately Hunger
 Your stomach may be growling, and you’re planning how you,ll put an end to that nagging feeling. This is optimal eating time.

Satisfied
 You’re satiated, neither full nor hungry. you’re relaxed and comfortable and can wait to nosh.

Full
 If you’re still eating, it’s more out of momentum than actual hunger. Your belly feels slightly bloated, and the food does not taste as good as it did in the first few bites.

Stuffed
 You feel uncomfortable and might even have mild heartburn from your stomach acids creeping back into your esophagus.

To Slim Down
 The best time to eat is when you are ‘moderately hungry’ or ‘hungry’; when you hit either of this stages, you’ve used most of the energy from your last meal or snack but you haven’t yet hit the point where you will be driven to binge.
   

  

Calcium

Did you know that 90 per cent of the calcium in the human body is stored in the bones and teeth? Calcium is an extremely important mineral, which helps in the development of a healthy body structure early in life and also minimises weakening of bones as one ages. A balanced and nutritious diet, rich in calcium and vitamin D, which helps absorb calcium, is a must for maintaining healthy bones.

When the level of dietary calcium comes down, the body absorbs calcium from the bones, further weakening them. A calcium-rich diet help in maintaining proper blood pressure, heartbeat and nervous system. Research has also revealed that there is a positive correlation between calcium intake and the premenstrual syndrome.

This mineral play a vital role in controlling osteoporosis, a condition in which calcium deficiency leads to weak and fragile bones, which, in turn, increases the incidence of fractures in elderly people. Obesity tends to worsen the condition.

Some rich sources of calcium include cheese, tofu, yogurt, calcium-fortified soya drink, and fresh fish. Soya products are highly recommended for post-menopausal women as they have bone-building properties. Chinese cabbage, turnips, mustard greens, dried figs and soya nuts should also be included in the regular diet.

GREEN TEA

According to research at the university of Maryland Medical Center, green tea contains the highest  concentration of antioxidants called polyphenols. These neutralise the free radicals that occur naturally in the body or arise due to environmental toxians, including ultra-violet rays from the sun, cigarette smoke and air pollution. Consumption of green tea also reduces cholesterol. The polyphenols block the intestinal absorption of cholesterol and promote its excretion from the body.

A study published in the Journal of preventive Medicine also confirms this view  and suggests that green tea has anti-carcinogenic effect that protect humans against the risk of cancer caused by environmental agents.

Cancer cells are constantly attempting to divide and spread, and their endless appetite is satiated by nutrients from blood vessels. It is green tea’s ability to inhibit angiogenesis or the development of new blood vessels that helps starve cancer, suggest the study of Journal of Human Reproduction.

STRAWBERRIES

Few fruits have the provocative charm or the nutrients if red, plump strawberries peeking out from behind their frilly leaves. Rich in antioxidants like vitamin C, flavonoids and ellagic acid, strawberries protect against ailments like heart disease, cancer and cataracts. Doctor says, strawberries contain ellagic acid, a plant compound that fight carcinogens. It is helpful in suppressing colon cancer cells, and inhibiting prostate and breast cancer cells”.

“The vitamin C present in strawberries fights free radicals in the bloodstream or the cell’s interiors,” adds Setelvad.

According to researchers, the unique flavonoids called anthocyanins in strawberries not only give the red hue, but also help protect nerve cells from inflammation, which is related to decline in cognitive function.

GRAPES

Red grapes are not only the world’s greatest source of red wine, but also a great source of antioxidants. They contain resveratrol, an antioxidant that helps get rid of free radicals, reduces platelet aggregation and keeps blood vessels open and unobstructed. A recent study conducted at the university of Michigan Cardiovascular Center found that a grapenriched diet could help prevent heart damage even after years of blood pressure.

Another study at the Rambam Medical Centre in Israel confirms that grapes contain an abundance of powerful antioxidants that inhibit an array of critical factors that cause atherosclerosis or ‘hardenings of the arteries’.

Atherosclerosis occurs due to cholesterol buid-up on the arterial walls and leads to blockage of blood vessels that supply
blood to the heart and brain, causing heart attack. Blood cholesterol is carried by both LDL (low density lipoprotien) and
HDL (high density lipoprotien). While LDL is called the ‘bad cholesterol’ it is usually benign until it is damaged by free
radicals.

Grapes also contain a bioflavonoid called quercetin that works with vitamin C to stimulate the immune system to fight infection, cancer and inflammation.

Tomato

The vine-ripened tomato is a rich source of lycopene, a powerful antioxidant that helps prevent macular degeneration and cataracts, and can ward off certain type of cancer (particularly of the prostate). “The lycopene in tomatoes is the chemical cousing of beta carotene and helps fight free radicals.” Besides lycopene, tomatoes are also great source of vitamin c, which helps boost the immune system of the body.

The body does not produce lycopene. Hence, benefits can be obtained only by eating food rich in lycopene. Experts recommend cooking tomatoes with a little oil to increase lycopene absorption. However that consumed in the raw and cooked form have equal benefits. “cooking tomatoes destroys vitamin A and to enjoy benefits of both lycopene and vitamin A, one must have it in the raw form” .

EATING TIP: Have a glass of tomato juice or prepare tomato paste sprinkled with basil and olive oil and serve over pasta.

DO YOU SMOKE ?

Benefits of Quiting Smoking

When you quit smoking

AFTER 20 min:

Blood pressure and pulse rate returns to normal.

After 8 hrs:

Oxygen levels in the blood returns to normal. Chances of heart attack falls.

After 24hrs:

carbon mono oxide is eliminated from the body. Lungs clear out mucus and other debris.

After 48 hrs:

Nicotine no longer detectable in the body. Ability to taste and smell is improved.

After 72 hrs:

Breathing becomes easier as bronchial tubes relax. Energy level increase.

After 2 – 21 weeks:

Circulation improves throughout the body.

After 3 – 9 mnts:

Breathing problems such as coughing, shotness of breath & wheezing improves. Overall lung function increase by 5-10%.

After 5 yrs:

Risk of heart attack falls to about half of that of a smoker.

After 10 yrs:

Risk of lung cancer falls to about half of that of a smoker. Risk of heart-attack falls to about the same as non – smokers.

ALCOHOL

Alohol is a fermented organic compounds, obtained by distillation of malts and sugars. The alcohol used for drinking is ethyl alcohol. Other common alcohol include methyl alcohol, isopropyl alcohol. Methyl alcohol is deadly poisonous and causes blindness and even death. Alcohol, when take in small quantities causes intoxication. The heart beats more slowly and the muscles of the blood vessels relax, causing the skin to flush. IF the drink is continued for long period, the speech become indistinct, there is loss of balance and finally reaches the stage where one cannot see clearly and falls asleep. Excessive drinking causes unconsciousness and finally death. The effect of alcohol present in the blood.

Alcoholism generally leads to addiction, because of its effects as a depressant. The person who drinks in an uncontrolled manner is called an alcoholic. He becomes a salve to alcohol. The following saying clearly establishes the consequences of alcohol addition:

“FIRST THE MAN TAKES THE DRINK, THEN
THE DRINK TAKES THE THE DRINK, AND THEN
THE DRINK TAKES THE MAN”.

ADDITION TO THE ALCOHOL IS A STEPWISE PROCESS. Its starts from occasional to moderate and then to heavy drinking. The individual thus becomes completely dependent on alcohol.

SELF-MEDICATION

You may ask: ‘why should I go to a doctor for a simple headache, slight fever or sore throat?’  ‘Why should I not buy the patent medicines and cure myself?’ These question are very relevant. Two important reasons for using drugs without doctor’s advice are lack of resources or lack of attitude. Particularly in our country the desirable practice of regular medical check-out is not possible. Because of these reasons we very often use medicines and try to cure minor ailments ourselves. This type of self medication once in a while may not be dangerous. In fact, it may be essential, but when self-medication once in a while may not be dangerous. In fact, it may be essential, but when self-medication is prolonged it can affect one’s health seriously. Symptoms like chest-pain, blackout, nausea and unconsciousness may need immediate medical care by a qualified doctor? severity, persistence and repetition of symptoms should be used as cirteria for calling a doctor. Also when you are in doubt about may of these, a doctor must be consulted. Improper drug is potentially dangerous. Improper use of these may lead to serious consequences.

DRUG ABUSE

There are substances other than common drugs which have potential for abuse.  They range from kitchen spices through common flowers and weeds to highly sophistical drugs.  drugs are inert substances neither good nor bad in themselves, it is the nature of human involvement (how and under what circumstances they are used)  which makes them either beneficial or harmful. Drug abuse is defined as self-administration of drugs in excessive or inappropriate doses. The drugs with  abuse potential may be classified into four categories according to their functions viz. (a) Narcotics, (b) Depressants, (c) Stimulants and (d) Hallucinogens. alcohol and tobacco are two other substances most commonly abused throughout the world.

Narcotics, depressants (mild sedatives, barbiturates and tranquillizer) and stimulants are essential to the practice of modern medicine, but hallucinogens are used only in medical research.  When administered without medical supervision they are said to be abused. All substances with abuse potential can produce changes in behaviour, particularly used. The abuser may deal intoxicated,  relaxed, withdrawn and solitary, sociable and talkative, quick to agree or believe. These changes may be harmless or may constitute a danger to both the abuser and society.