Tag Archives: healthy foods

10 Easy Tips to grow taller at least 6 inches

Here are easy tips to grow taller within some days

Image by Getty and TSC

1. Eat A Healthy Breakfast

A healthy breakfast plays an essential role in maintaining proper growth and development of your body.

Skipping breakfast can be a bad sign for your overall growth, especially your height. You should eat a proper breakfast to boost your metabolism. It influences your body growth substantially.

2. Avoid Growth-stunting Factors

Taking drugs and alcohol can cause a stunted growth. Avoid these addictions right from the young age. Proper nutrition is essential for a child’s growth as malnutrition also translates into a short height.

Excess of caffeine and smoking disrupt the growth of kids. So, it’s highly advisable to make children stay away from these bad habits to ensure proper growth and development of the body.

3. Get Plenty Of Sleep

Adequate sleep and rest help in overall growth and development of the body. Growing kids and adolescents require 9-11 hours of sleep every night. Night time is considered to be the growing time for kids.

You should create a very calm and noise-free environment to get a deep sleep. Good sleep in return helps you to grow in height effectively. During sleep, your body produces growth hormone in the pituitary gland. It further helps in the proper growth and development of your body.

4. Eat Right Foods

Proper growth and development of the body requires a perfect balance of all the essential nutrients. To fulfill this, you can opt for the diet supplements as per your age group along with your proper diet. Balanced nutrition is very important for maintaining a healthy body.

5. Increase Your Immunity

Immune system plays a vital role in body’s growth and development. To ensure a good height, it is important to keep your immune system fit and functioning.

Regular illness or disease can cause stunted growth. Immunity can be enhanced with vitamin C which is abundantly found in oranges, grapefruits and lemons.

6. Exercise Your Body

Regular sports and exercise can boost the growth and development of your body.

Do swimming, yoga, biking and running along with good diet and proper sleep to ensure the proper development of your body.

You must also do some stretches or grow taller exercises to help you gain height. Yoga has proved to be very effective in growing taller.

7. Practice Good Posture

Practicing good posture can help you grow 6 inches taller . Always walk and sit in a straight posture to gain good growth in height.

8. Small and Frequent Meals

Eat 6 small meals in a day instead of 3 heavy meals to stimulate your metabolism. Your growth hormone and height gain totally depend on the food that you eat. Hence, it is essential to get the required vitamins and minerals for gaining the natural growth in height.

9. Maintain Ideal Body Weight

Obesity can have bad effect on your height growth. Hence, to gain good height or atleast grow 6 inches taller, it is vital to maintain an ideal body weight by taking balanced diet and regular exercise.

10. Drink Plenty Of Water

Water helps in digestion and in flushing out the toxins from your body. Hence, it is advised to drink at least 8 glasses of water every day to gain a good growth in height.

Try these simple tips and tricks to grow 6 inches taller atleast in the most natural way.

Read also: How to eat healthily

11 health benefits of Lime you should know

Lime is a citric juice that is round in shape and contains citric acid to a certain level that is not harmful to human health as many people may think.

Lime is greenish or yellowish-green in colour and has a bitter taste in the juice where most of the nutrients such as calories, carbohydrates, sugar, dietary fibre, some minerals and vitamins are contained.

Photo by TSC| The Smart Citizens Photos

All these nutritional contents have lots of advantages to human health in different which are highlighted as follows:

1. Helps in Disease Prevention

Some nutrients such as antioxidants, flavonol glycosides, kaempferol, and vitamin C in lime fruit make them medicinal to treat certain diseases and reduce the risks of contracting them.
Also, these nutrients can also help in reducing the risk of getting infections by providing the immune system with the energy it needs to defend itself against such, and also help in minimizing the effect of the ones in the body have already.

The chances of getting infections are much during the cold season, which is why lime is recommended especially in such times to help fight infections and certain diseases.

2)Enhances for Weight Loss

Citric acid presence in lime fruit plays an essential role in weight reduction. It also acts as an alkalizing agent in the body that helps to reduce the level of acid in the body fluid.

There are many compounds and nutrients in lime that contributes to weight loss, such as flavonoids which is an antioxidant that helps in improving collagen on the skin, which helps in burning of fats.

It is rich in acid content, such as citric acid which helps in improving the metabolism processes in the body leading to weight loss by burning more fats.

3) Helps to Treat Scurvy

Lime is used in treating scurvy which is a deficiency that arises from lack of vitamin C in the body. Studies show that there is 48% of vitamin C content in one lime fruit and with this when taken adequately, can treat scurvy.
But in order to avoid developing sore or tooth decay which could be caused by the acidic content of lime, it is recommended to be well diluted with water before taking it.

4)Acts as an Antioxidant

Lime juice and oil contain antioxidants and exhibit the properties disinfectants and antibiotics such that when applied directly to the external parts of the body helps to clear skin diseases and wipe dead cells. These antibiotics can treat peptic ulcer as well.

The vitamin C in lime is the ascorbic acid which naturally acts as an antioxidant in the body, preventing any form of oxidation processes (free radicals) in the body which could lead to damages of the body cells and organs.

5)Acts as a Diuretic

Intake of lemon juice in combination with water or other fluid can increase the amount of fluid in the body system thereby enhancing urine production in order to flush dirt from the body and reduce urine supersaturation.

It contains antioxidants known as bioflavonoids in a high quantity, its function in the body is to make sure that the agents that cause free radicals are eliminated through waste – Urine.

Therefore, adequate intake of lime juice or water will help in detoxifying the system especially when its consumed on an empty stomach.

6)Helps in Diabetes Management

Lime fruits are known to manage diabetes just like other citrus fruits can do. This is so because of the presence of soluble fibre in the pulp, peels and juice of lime which helps to stabilize the blood glucose level.

They also have a low glycemic index which regulates the absorption of sugar in the bloodstream and helps in reducing the chances of raising the blood sugar levels.

7) Helps in Digestion

The content of acid in limes helps to maintain proper digestion by breaking the macromolecules in food easily while the flavonoid in the oil stimulates the digestive system and increase the secretion of digestive juice thereby reducing constipation.

But it is not advised to be taken much during pregnancy as it can lead to health conditions like indigestion, cramps and is as a result of their weak immune system.

For those who suffer from acid reflux which results from indigestion, it is recommended to dilute 2 teaspoons of lime in a warm water, take it 30 mins before a meal as it can help stop the symptoms.

8)Helps in Iron Absorption

There are so many fruits/food which inhibits the absorption of iron in the body or even stop the body from utilizing its iron content which can lead to weakness, heart failure and other related health conditions.

The vitamin C in lime is known as the Ascorbic acid helps in the absorption of nonheme iron (from plants) in the body but is most effective when it is taken together with the iron-rich food for easy digestion.

9)Treat Kidney Stone

Lime water is good for the kidneys, it helps in keeping it healthy as it can also prevent the risk of developing a kidney stone.

But for those who already have kidney issues, the intake has to be in moderation or supervised by your doctor as it can destabilize the body’s electrolyte, causing an imbalance which the kidney may not be able to maintain.

This is because of the content of lime, just like other citrus fruits contains potassium in a high amount which could lead to the imbalance of potassium and sodium in the body.

10)Improves the Skin

Collagen is one of the vital protein which is commonly found on the skin, and functions to help build muscles, as well burn fat, it also aids in preventing ageing thereby it is used in many cosmetic products as it can remove wrinkles, smoothen and rejuvenate the skin.

Lime is one of the fruits which can help in achieving a better-looking skin, it contains an antioxidant known as flavonoids which works to make the collagen on the skin improved in both firmness and elasticity as such reduces wrinkles and makes the skin firm.

It also contains vitamin C which also contributes a lot to improve the skin and is used in many topical health products and cosmetics.The best way to gain these nutrients is by consumption, drinking of lime water or juice.

It is advised NOT to apply the content on the body to avoid effects of LIME BURN like rashes, itchiness, phytophotodermatitis and others when exposed to the sun.

11) Promotes Heart Health

Lime naturally contains minerals like potassium and magnesium which helps in improving the heart and reducing the chances of being at risk of heart attack and stroke.

Magnesium helps in the heart and nerve muscles coordination, it helps in regulating the heartbeat, its deficiency as well can cause irregular heartbeats. While Potassium helps in enhancing blood circulation and also help to lower the pressure on the blood.

Limonins is also a compound which is believed to be in lime and helps to reduce the levels of cholesterol in the body which is good for the heart as well.

Know More About The Vegetable: Spinach

Spinach (Spinacia oleracea) is a leafy green flowering plant native to central and western Asia. It is of the order Caryophyllales, family Amaranthaceae, subfamily Chenopodioideae.

Subscribe To This You Tube Channel To Stand A Chance Of Winning Giveaways

Its leaves are a common edible vegetable consumed either fresh, or after storage using preservation techniques by canning, freezing, or dehydration. It may be eaten cooked or raw, and the taste differs considerably; the high oxalate content may be reduced by steaming.

It is an annual plant (rarely biennial), growing as tall as 30 cm (1 ft). Spinach may overwinter in temperate regions. The leaves are alternate, simple, ovate to triangular, and very variable in size: 2–30 cm (1–12 in) long and 1–15 cm (0.4–5.9 in) broad, with larger leaves at the base of the plant and small leaves higher on the flowering stem. The flowers are inconspicuous, yellow-green, 3–4 mm (0.1–0.2 in) in diameter, and mature into a small, hard, dry, lumpy fruit cluster 5–10 mm (0.2–0.4 in) across containing several seeds.

In 2016, world production of spinach was 26.7 million tonnes, with China alone accounting for 92% of the total.

Nutrients in Spinach

Raw spinach is 91% water, 4% carbohydrates, 3% protein, and contains negligible fat (table). In a 100 g (3.5 oz) serving providing only 23 calories, spinach has a high nutritional value, especially when fresh, frozen, steamed, or quickly boiled. It is a rich source (20% or more of the Daily Value, DV) of vitamin A, vitamin C, vitamin K, magnesium, manganese, iron and folate (table). Spinach is a good source (10-19% of DV) of the B vitamins riboflavin and vitamin B6, vitamin E, calcium, potassium, and dietary fiber.

WHO: How to reduce the risk of having Dementia

Dementia is a loss of thinking, remembering, and reasoning skills

Dementia is a group of thinking and social symptoms that interferes with daily functioning.
Not a specific disease, dementia is a group of conditions characterised by impairment of at least two brain functions, such as memory loss and judgement. It is not a normal part of aging.

There’s no effective treatment for dementia, which affects 50 million people worldwide, but the World Health Organization says there’s much can be done to delay or slow the onset and progression of the disease.

In guidelines released Tuesday, WHO issued its first recommendations to reduce the risk of dementia globally. People should regular exercise, not smoking, avoiding harmful use of alcohol, controlling their weight, eating a healthy diet, and maintaining healthy blood pressure, cholesterol and blood sugar levels.

The international health body also warned against taking dietary supplements such as vitamins B and E in an effort to combat cognitive decline and dementia.

While some people are unlucky and inherit a combination of genes that makes it highly likely they will develop dementia, many people have the opportunity to substantially reduce their risk by living a healthy lifestyle,” professor Tara Spires-Jones, UK Dementia Research Institute program lead and deputy director of the Centre for Discovery Brain Sciences at the University of Edinburgh, told the Science Media Center.

The WHO has looked at the available evidence and made recommendations that some lifestyle changes, in particular increasing exercise before any cognitive symptoms are present, can reduce dementia risk,” she added.

Other recommendations have a less strong evidence base but may have evidence that they do not increase risk or harm and can therefore be recommended safely, although their impact on risk is less certaic xxxn.”

WHO said there are 10 million new cases of dementia every year, and this figure is set to triple by 2050. The disease is a major cause of disability and dependency among older people and “can devastate the lives of affected individuals, their carers and families,” the organization said.

The disease also exacts a heavy economic toll, with the cost of caring for people with dementia estimated to rise to $2 trillion annually by 2030, according to WHO.

What will and won’t help
The 78-page report outlined what WHO believes will — and won’t — help reduce the risk of dementia, which has been described by campaigners as the biggest health challenge of our generation.

It recommended physical activity, stopping smoking, consuming less alcohol and a healthy, balanced diet. In particular, it says that committing to a Mediterranean diet (simple plant-based cooking, little meat and a heavy emphasis on olive oil) could help.

Doctors newly define another type of dementia, sometimes mistaken for Alzheimer’s
The Mediterranean diet is the most extensively studied dietary approach, in general as well as in relation to cognitive function,” the report said. “Several systematic reviews of observational studies have concluded that high adherence to the Mediterranean diet is associated with decreased risk of mild cognitive impairment and Alzheimer’s Disease, but modest adherence is not.”

The report recommended proper management of weight, hypertension, diabetes and dyslipidemia — unhealthy or unbalanced cholesterol levels — as measures that could potentially reduce the risk of dementia and cognitive decline.

Although the report stressed that social participation and social support are strongly connected to good health and individual well-being, it said there was insufficient evidence linking social activity with a reduced of risk of dementia.

Friends and family may help Italians live healthier and longer
Similarly, it said cognitive training could be offered to older adults but the evidence linking it to a lower risk of dementia was “very low to low.”

The report also warned against using supplements such as B vitamins, antioxidants, omega-3 and ginkgo.

“The negative recommendation, advocating that people do not use vitamin or dietary supplements (unless they are needed for a clinical problem) is welcome, and it is to be hoped that it saves lots of people from wasting their money,” said professor Tom Dening, director of the Centre for Old Age and Dementia, Institute of Mental Health at the University of Nottingham.

Experts said that the advice issued by WHO was comprehensive and sensible, but some cautioned that the evidence that these steps would reduce dementia risk was not always strong.

Keep on doing the things that we know benefit overall physical and mental health, but understand that the evidence that these steps will reduce dementia risk is not strong,” Robert Howard, a professor of old age psychiatry at University College London, told the Science Media Center.

Like many colleagues, I already tell my patients that what is good for their hearts is probably good for their brains.”
iSupport is currently being used in eight countries, with more expected to follow.

Dementia is an illness characterized by a deterioration in cognitive function beyond what might be expected from normal ageing. It affects memory, thinking, orientation, comprehension, calculation, learning capacity, language and judgement. Dementia results from a variety of diseases and injuries that affect the brain, such as Alzheimer disease or stroke.

Dementia is a rapidly growing public health problem affecting around 50 million people globally. There are nearly 10 million new cases every year. Dementia is a major cause of disability and dependency among older people. Additionally, the disease inflicts a heavy economic burden on societies as a whole, with the costs of caring for people with dementia estimated to rise to US$ 2 trillion annually by 2030.

How to Get Children to Eat Healthy

Of course, every child loves to take a bite out of a fatty hamburger and chug a bottle of root beer. However, if a child is constantly eating like this, serious health risks could become a reality. To get your child to eat healthy foods, there are certain steps you must follow.

Figure out the reason why he does not want to eat fruits, vegetables, or other healthy food. He may not like the taste of them, or simply prefer to eat unhealthy foods such as fast-foods

Show children what is in processed foods.

If they know how much sugar and fat they are consuming, they will be less likely to want to continue eating it. Teach them to read ingredients’ lists and recognize the unhealthy and disgusting components. However, if the children are very young, they may need your help explaining what all of the nutrition facts mean.

Get them involved.

If you force your child to eat healthy at home when they really don’t want to, they aren’t going to continue these healthy eating habits at school or at a friend’s house. It’s important to make children want to eat healthy instead of forcing it upon them.

Let them pick out foods from the vegetable and fruit section.

If children pick up the types of healthy foods they like to eat, then they will be more wanting to eat them. You could also try purchasing “fun” fruits and vegetables, such as a banana with a face on it or an apple with a sticker. Children actually love to eat foods that look fun and exciting.

Make homemade foods with the children.

Whenever you buy products from a store, they contain a lot of processed junk that makes the food extremely unhealthy.

Also, when you take your child out to eat at a fast-food restaurant, they are eating a lot of hidden fat and sugar that you probably didn’t even know was there. Try making your own peanut butter with the children. Not only will they be eating more healthy, but they will also get to spend quality time with you and learn a new skill.

Teach them how to cook simple meals.

If children learn how to cook fun foods on their own, they will be more than thrilled to eat their own creations. This can be beneficial because soon enough, your children will want to make their own food instead of begging you to take them out to a fast-food restaurant. You will save a lot of money by spending a few extra minutes to help them make a meal.

Children can make breaded chicken cutlets if you show them how.

They can make meatballs and brown them in olive oil.
They can make cakes and pies from scratch and enjoy doing it.

Know the consequences.

You may think this is time-consuming but you will be helping them live longer, so isn’t it worth it? If children constantly eat unhealthy foods, they could become overweight, or even obese. They could get made fun of at school and suffer emotional impacts. No parent wants to see their child suffer, so teach children to eat right to avoid the consequences.

Set boundaries.

Encourage your child to eat half of their plate or a certain amount of food before leaving the table or getting dessert. Provide plenty of praise and encouragement as they eat.

Try preparing healthy foods different ways.

If he does not like how fruits or vegetables taste, try promising him that, after he eats them, he will receive some of the food he likes too. Or, you can promise him you will let him do things he likes (playing computer, going with him outside for a walk, etc.)