Most of us want a quick fix diet which works like a magic pill to give us the perfect figure we dream of. Before we decide to go on a diet or exercise program, first of all it’s important to know this simple weight management formula.

When Calories IN are more than Calories OUT then you gain weight.

When Calories IN are lesser than Calories OUT then you lose weight.

When Calories IN are equal to Calories OUT then you maintain your weight.

Popular weight loss diets for women are low carb diets, high protein diets like the Zone diet and the Atkin’s diet. Such quick fix diets encourage you to include certain food groups and exclude some other foods completely. These are the General Motors diet, South Beach diet, Pritikin diet, Cabbage Soup diet. Such fancy diets seem appealing to you with their quick weight loss but they are restrictive, and lead to nutritional deficiencies. Such fad diets give rise to uncontrollable food cravings that lead to binge eating later on which worsen health in the long term. If you skip meals or starve yourself, you tend to overeat soon. In between snacks need monitoring as you are likely to eat much more than your usual intake based on what you eat and how often you eat it.

Weight loss diets for women should include lean protein, wholesome carbs and high fiber.  The best weight loss diets for women encourage balanced weight loss – cuts 500 calories from their daily caloric requirement and include foods which are high fiber, low fat, lean and low in sugars. Weight loss foods choices should be lean protein like white meats (chicken, pork, fish) , beans and fiber which are present in most fruits, vegetables and whole grains. These stop hunger cravings as they take a long time to digest and leave you feeling satisfied. With this kind of a diet, you would lose about a pound a week. This has to be prescribed and monitored by a qualified dietitian or nutritionist after taking down your diet recall. Diet recall means you recall what you have eaten throughout the day, usually recorded over 3 days food intake.

The diet recall helps the dietitian to plan the diet tailor-made for your requirements and needs so that it is practical and easy for you to follow. Any diet which gives you large amounts of weight loss instantly is suspicious and unhealthy. Quick weight loss diets for women do more harm to the body than good. Hence, balanced well planned weight loss diets customized as per each individual person’s requirement along with regular physical exercise is the right weight loss plan for women.

Here are some tips for your Weight Control Plan that you can follow in your weight loss efforts.

• Fad Diets
• Your Weight Control Plan
• COPD Nutrition Care

Though an ancient tradition, the Indian head massage has regained popularity among all age groups because of its numerous benefits on health making it more and more relevant for today.

Benefits of Indian head massage range from increased hair strength, better hair growth, slowing down hair graying. It offers great benefits for the hair and scalp, besides relieving stress, depression, and improving concentration. The therapy has now extended to include not just the head, but the face, neck, shoulders, back and arms. By focusing on the areas, which tend to ‘hold’ stress and tension this gentle form of massage can now offer a far greater range of physical and mental health benefits.

The head is the centre of the nervous system. The brain is the first organ to form in the process of foetal development. It is larger and heavier than any other organ. The head massage performed with oils during the first few months of life is excellent for the infant’s brain and eyesight development. In the later years, it performs several functions like relaxing the tense nerve, stimulating hair follicles and bringing about total relaxation. Soothing oils most commonly used for the head massage are almond oil, coconut oil, mustard oil, olive oil or sesame oil.

The Indian head massages are increasingly popular not only due to the numerous health benefits it offers but it can increase income of beauty parlors,  salon owners and masseurs.

• Head Massage
• Benefits of Head Massage
• Indian Gooseberry

1. Emphysema, a condition of the lung characterized by the chronic enlargement of the alveoli, accompanied with permanent changes in the walls without obvious fibrosis. Pulmonary disorders affect nutritional intake, often making patients at risk for malnutrition, depleting nutrient body stores and marked weight loss.

2. Chronic bronchitis, a condition wherein there is chronic production of cough in response to irritants, often environmental, coupled with inflammation, both causing blockage or narrowing of the airways and difficulty in breathing.

Nutritional care in COPD

The primary goals of dietary care for COPD patients are to facilitate nutritional well-being, maintain an appropriate lean body mass: adipose tissue ratio and correct fluid imbalance.

Energy: Energy requirements are elevated in COPD and they vary for each individual. A 150% increase of the REE calculated by Harris Benedict’s equation is usually recommended. This is approximately 30-40 Kcal/ Kg body weight.

Carbohydrates: A low carbohydrate diet is recommended. About 45-55% of calories should come from carbohydrates. Simple sugars are best avoided. The reason being that carbohydrates when metabolised produce excessive amounts of CO2, contributing to the already existing trouble of expiration.

Proteins: About 1.1-1.3g/Kg body weight is recommended. This should amount to about 16-20% of total calories. More than 20% of total calories put unnecessary stress on the kidneys. First class proteins such as eggs, milk should constitute at least 50% of the total protein. In cases where oral intake is insufficient, protein supplements are helpful.

Fats: About 30-35% of the total calories should come from fat. Care, should however be taken not to plan deep fried foods in the diets as these might irritate the respiratory lining causing cough and vomiting.

Often other concurrent disease processes exist such as CVD, Renal diseases, cancer or Diabetes Mellitus. These underlying diseases affect the total amount and kind of protein, fat and carbohydrate prescribed.

• Nutrition and Alcohol
• Vegetarian Nutrition
• Nutrition in Gout

Impact of malnutrition on the pulmonary system

Malnutrition adversely affects the lung structures, elasticity and function; respiratory muscle mass, strength and endurance; lung immune defense mechanisms and control of breathing. For e.g. protein and Fe deficiency result in low Hb levels, resulting in diminished oxygen-carrying capacity of the blood. Low levels of other minerals such as Ca, Mg, Phosphorous, Potassium compromise respiratory muscle function at the cellular level. Thus the association of malnutrition with impaired immunity places any malnourished patient at high risk for developing respiratory infections. Malnourished respiratory patients requiring hospitalisation are likely to have long hospital stays and are prone to increased morbidity and mortality.

Impact of Pulmonary system disease on nutritional status

Pulmonary disease substantially increases the energy requirements. The complications of pulmonary diseases or their treatment can make adequate intake, digestion, absorption, circulation, cellular utilisation, storage and excretion of many foods and most nutrients difficult. Some adverse effects of lung disease on nutritional status are

• Increased energy expenditure
• Increased work of breathing
• Chronic infection
• Medications
• Reduced intakes
• Fluid restriction
• Shortness of breath
• Anorexia due to chronic disease
• Gastrointestinal distress and vomiting

Types of Lung Disease

A)    Chronic Obstructive Pulmonary Disease (COPD)

1. Emphysema
2. Chronic Bronchitis

B)     Asthma

• COPD Nutrition Care
• What is Anemia?
• Immune System Boosters – I

A lack of oxygen can cause Fatigue, Difficulty in concentrating, Loss of appetite and Sleeplessness or insomnia.

Many different diseases can cause shortage of red blood cells (RBC). Anemia is a symptom that can have numerous causes: blood loss, inadequate production of RBCs and excessive destruction of RBCs such as in sickle cell anemia, Thallasemia and repeated blood transfusions.

Although anemia is common, it sometimes can be a complex problem to diagnose and treat because of its many causes

Signs and Symptoms of Anemia

The main symptom of most anemias is fatigue. Other signs and symptoms of anemia in general include:

• Weakness
• Pale skin, including decreased pinkness of the lips, gums, lining of the eyelids,
  nail beds and palms
• Rapid heartbeat with mild exertion
• Shortness of breath with mild exertion
• Chest pain
• Dizziness, light headedness
• Irritability (in children with anemia)
• Numbness or coldness in hands and feet

Cause of Anemia

Our blood performs a number of crucial functions, including transporting oxygen throughout your body.

Blood consists of a liquid called plasma. Floating within this plasma are three types of blood cells — red blood cells, white blood cells and platelets. White blood cells fight infection. Platelets help blood to clot after a cut.

Red blood cells (erythrocytes), which are the most abundant of the three types, give blood its red color. They also carry oxygen from your lungs, via your bloodstream, to your brain and the other organs and tissues in your body. Our body needs a supply of oxygenated blood to function. Oxygenated blood helps give our body its energy and our skin a healthy glow.

Red blood cells contain hemoglobin — a red, iron-rich protein. Hemoglobin enables red blood cells to carry oxygen from our lungs to all parts of our body.

Most blood cells, including red blood cells, are produced regularly in our bone marrow — a red, spongy material found within the cavities of many of our large bones. To produce hemoglobin and red blood cells, our body needs iron and vitamins from the foods we eat.

Anemia is a state in which the number of red blood cells or the hemoglobin in them is below normal. When a person is anemic, his body produces too few healthy red blood cells, loses too many of them or destroys them faster than they can be replaced. As a result, the blood is low on red blood cells to carry oxygen to your tissues — leaving the person fatigued.

• Home Remedies for Anemia
• Vitamins – Advanced Nutrition
• How Does Massage Work

Apple varieties range from green apples, red apples, yellow apples. Some of them are seasonal while many are available all through the year.
Home Remedies for Diabetes section covers diabetes causes, symptoms, natural remedies, diet and more…

Apple for Better Diabetes Control: Both fibers (soluble and insoluble fiber), but particularly soluble fiber helps to control blood sugar by slowing down the release of sugar in to the bloodstream.

Apple for Constipation: Besides controlling blood sugar, fiber (mainly insoluble fiber) helps in bowel movements and gives relief from constipation.

Apple for Immunity: Soluble fiber is believed to have an anti-inflammatory effects that may help diabetics recover faster from infections.

Apple for High Blood Pressure: Fruits particularly apple are desirable for high blood pressure since it is low in sodium and high in potassium which is good for blood pressure control.

An average medium-sized apple contributes 50-60 calories and 10-15 grams of carbohydrate. Senior citizens who have a problem chewing on food would still benefit from peeling the skin and eating the white fleshy portion with the soluble fiber. However skinned apple has 2-4 grams lower fiber content.

Apples can be enjoyed simply raw as part of a well-balanced diabetic meal, or as a snack along with some almonds, sprouts or 1 or 2 tablespoons of low-fat peanut butter. Apple is best eaten as a snack in between meals rather than incorporate it in your main meals for the best blood sugar control.

Apple Nutrition Research studies indicate health benefits of apple in weight management, cholesterol control, weight loss, heart disease, reduce risk for colon cancer, prostrate cancer, lung cancer, besides the positive role of apple therapy for diabetes and hypertension.

• Home Remedies for Diabetes
• High Fiber Foods
• Home Remedies for Constipation

What causes dry cough?
Why do people cough? It is mainly to clear the throat and keep airway free from irritants such as pollens and other particulates. Coughing is the body’s way of removing foreign material from the lungs and throat to heal and protect itself, apart from being annoying.

Onset of dry cough may be associated with illness such as allergies, bronchitis or exposure to irritants such as cigarette smoke, dust or chemicals. Any irritation to the lungs or trachea can be a cause of dry cough.

Home Remedies for Dry Cough

How to get rid of dry cough? Lets explore some herbs, foods, environmental and lifestyle changes as effective dry cough treatments. A humid environment is essential and it helps to use a humidifier in extreme dry climate to keep the atmosphere hydrated. Take care to keep yourself warm. Quit Smoking: If you are a smoker, give up smoking to prevent recurrent attacks of persistent dry cough.
Herbs to relieve dry cough
1. Ginger Juice: Ginger is a great cough remedy for all types of coughs. Mix fresh ginger juice with honey in a teaspoon and suck it. You could also add ginger to hot water and squeeze some lemon or add it to various herbs and spices and sip it throughout the day.

2. Onion Juice is a cough relieving syrup. Extract the juice from onion and in 2 teaspoon onion juice mix in 1 teaspoon of honey. Drink this honeyed onion juice mix.

3. Apple Cider Vinegar is known to heal inflammation, dry heaves and reduces the urge for persistent coughing.

4. Betel leaves with basil leaves, clove and ginger: Take a betel leaf, put in 3-4 basil leaves, a small piece of ginger, a clove and chew on it till the juices flow down the throat. This is very effective remedy to soothe dry cough attacks.

5. Rock candy: Suck on some hard rock candy to relieve unexpected dry cough spasms. Throat lozenges and peppermint candies soothe the throat and give instant cough relief.
A great way to stop dry cough in children is by sucking on hard candies.

6. Green tea with honey and lemon drink is a simple effective dry cough relief remedy.

7. Salt water gargles: Gargling with salt (1/2 teaspoon) added to a glass of warm-hot water at least three times a day is beneficial for spasms of dry cough.

8. Raisin Sauce: Grind 100 grams raisins into a paste in some water. Add sugar and heat it to the consistency of a sauce. Preserve this raisin sauce and eat about 4 teaspoons of this sauce daily at bedtime. You can eat spoonfuls of this sauce anytime during the day as well to ease the dry cough.

Diet for Dry Cough

Boost immune system with positive health behaviors such as eating a balanced diet, timely healthy food intake, eating fruits, vegetables, whole grains. Coughing after eating occurs in people who eat fried oily foods as it causes throat irritation. It is best to avoid fried foods, oily foods, high fat dairy products and especially when you cant stop coughing.

Cough may also be productive cough (in which there is mucus secretion from the lungs).
Home Remedies for Cough covers causes, symptoms, herbs, diet and natural treatments for productive cough.

• Home Remedies for Cough
• Home Remedies for Bronchitis
• Home Remedies for Cold

Diabetes (means to flow through a siphon) and Mellitus (means honeyed). Diabetes Mellitus (DM) refers to blood which is honeyed and has to be siphoned out through the kidney.

Diabetes Mellitus is a chronic metabolic disorder which results in increased blood sugar (blood glucose) levels due to insufficient or ineffective insulin hormone.

What happens in Diabetes?

In normal digestion, food we eat is converted to glucose, a sugar that the body uses for fuel. This blood sugar is carried from the blood stream into the body cells. To aid in use of this fuel, the body produces a hormone called insulin, which helps to move the glucose sugar from the blood stream into the cells. People with diabetes (diabetics) produce either insufficient or ineffective insulin, which means they don’t produce enough insulin or the insulin they produce does not work well enough to get the glucose into the body cells. As a result, the glucose continues to remain in the blood stream and does not get into the cells. The cells remain starved of energy and the blood has high sugar levels.

Signs and Symptoms of diabetes

• Polyuria (increased urination),
• polyphagia (increased hunger),
• polydipsia (increased thirst),
• pruritis (itching all over the body especially genital area)
• dehydration,
• blurred vision,
• delayed wound healing,
• tiredness/ lethargy,
• unexplained weight loss.

Causes of Diabetes

Cause for diabetes varies from genetic, viral, rheumatic heart, obesity leading to syndrome X can trigger diabetes, stress induced which results in disease like pancreatic cancer, pneumonia and so on. Accidents which damage the pancreas can affect insulin secretion and cause diabetes.

Some women develop diabetes during pregnancy called Gestational Diabetes which may or may not get corrected after child birth and delivery.

Diabetes Treatment and Management
Management of diabetes involves controlling diet, regular exercise, oral hypoglycemic drugs and insulin management. Diabetes dietary management is most important to control blood sugar levels.

Diabetic diet: In diabetes meals involve complex carbohydrates, high fiber, low fat and moderate protein foods. Eat food at regular timings and never fast or feast. The idea is to release the blood glucose into the blood stream intermittently so that blood sugar levels are in control. Avoid direct sources of sugar like white sugar, brown sugar, honey, jaggery, jellies, jams. Make sure that every meal contains some source of protein as it gives better blood sugar control. Coffee can aggravate diabetes as caffeine can cause functional hypoglycemia even with just 2 cups of coffee a day. Dibetes can be kept in control but never cured till date.

Home Remedies for Diabetes

Fiber For Diabetes
High fiber fruits like apple, pear, orange, papaya are great for diabetics. Soluble fiber present in oats, guar gum, papaya are also great in the diabetic diet.

Apple for Diabetes – Apple contains both soluble fibers (pectins) and insoluble fiber (in apple skin). Eating the fruit contributes fiber which helps keep blood sugar under control. Apple juice for diabetics should not be encouraged as juicing the apple reduces the fiber drastically. Hence eating the fruit is better option than drinking apple juice as a part of a healthy balanced diabetic diet. Drinking a cup of apple juice however is a good option during hypoglycemia when blood sugar levels are very low.

Flaxseeds for Diabetes
Flaxseeds help to keep blood sugar levels in control. Health benefits of flaxseeds are numerous and flax plays a positive role in combating various diseases.

Herbs for Diabetes
Plant extracts and herbal treatments are not unknown when used to treat diabetes. These herbs appear to be most effective, relatively non-toxic and have substantial documentation of efficiency. These herbs are believed to decrease blood glucose levels and possibly lower triglycerides and cholesterol levels.

Bitter Gourd, Fenugreek, Cinnamon, Onion, Cranberries, Blue berries, Asian Ginseng and Gingko Biloba are some herbs used in diabetes treatment.

• Apple for diabetes
• Asian Ginseng
• Home Remedies for Heart Disease

Cancer involves unregulated cell growth. It is of two types; Malignant (with metastasis which means cancer cells spread and affect tissues and organs) and Benign (tumor cells which are localized to an organ and do not grow uncontrollably or spread to other tissues or organs in the body). Benign tumors are not cancerous but could become malignant later on. Malignant tumors are more dangerous and need to be treated as early as possible.

What causes Cancer?

Causes of cancer are complex to understand although cancer is genetic in nature.  It is not known as to what a specific cause for a specific cancer is. How do you get cancer is still not very clear.

Risk Factors for Cancer
Substance abuse particularly use of tobacco, infection, radiation, poor diet, obesity, environmental pollutants, exposure to chemicals can directly damage genes or genetic components within cells and cause the disease. Heredity is a factor in a small 5-10% of cancers.

Symptoms of Cancer

The cancer is treatable if detected early.

Warning Signs of Cancer
Rapid weight loss is the first sign that should put you on alert mode for further investigations.
CAUTION needs to be exercised when the following symptoms are seen -

C hange in bowel or bladder habits

A wound that does not heal

U nusual bleeding or discharge

T hickening or Lump in the Breast or elsewhere.

I ndigestion or difficulty in swallowing

O bvious change in a wart or mole

N agging cough or hoarseness of voice.

Please contact your nearest Health Centre, if you have any of these warning signs.

Many times it is asymptomatic; which means no symptoms are seen and by the time it is detected, it is too late and the carcinoma has already advanced to Stage III or Stage IV.

Home Remedies for Cancer

Cancer treatment is usually surgery followed by radiation and/ or chemotherapy. Treatment options vary depending upon which part of the body has been affected, the extent of damage done and type of cancer. It’s important to know that diet is one of the most important supportive therapy in cancer patient care.

Top 20 Anti-Cancer  Tips

1. Reduce stress
2. Maintain weight as close to ideal body weight as possible. Stay lean.
3. Get Regular exercise
4. Limit dietary fat no more than 30% of total calories, less than 10% of total calories from saturated fats.
5. Stay away from hydrogenated fats.
6. Increase roughage – High fibre food intake between 25 -35 grams a day.
7. Five a day program: Make sure you consume 5 servings of fruits and vegetables a day.
8. Antioxidants are helpful. Eat foods rich in Vitamin C, E and beta-carotene.
9. Replace red meat with fish and soya products.
10. Eat calcium rich foods.
11. Decrease exposing yourself to carcinogens – cancer causing chemicals, pollutants, irritants or substances in your diet.
12. Boost immune system to be able to fight off precancerous cells.
13. Consume foods that decrease growth or formation of potentially malignant cells.
14. Stay away from processed food as far as possible and eat fresh natural foods which are well washed several times before eating or cooking.
15. Avoid oil that is used for repeated frying and refrying.
16. Limit fried, burnt, smoked, fermented, salted and pickled food.
17. Whole grain cereals and pulses should be used as a source of energy and protein rather than refined foods like white breads, white flours or white rice.
18. Foods like green tea, flax, soy, garlic and onion are anti-cancerous.
19. Always maintain a positive mindset. Stay away from negative environments and people.
20. Wheatgrass juice works wonders for cancer patients but should be given under judicious advice of a dietitian or qualified nutritionist who monitors intake in relation to the blood profile.

Cancer Diet is a high protein, high calorie diet, low in refined sugars. The most important thing in cancer patient care is strong supportive family members. Caregivers who take care of oncology patients should take care to ensure a positive attitude, maintain good nutrition by following above guidelines. There will be times during patient therapy when there is appetite loss, changes in taste and fatigue. It is essential for the caregiver to exercise patience, love and proper care to ensure frequent healthy feeds and make sure that patient maintains his/ her ideal body weight as far as possible. Make use of high protein cancer supplements if needed, in addition to a healthy diet.

• What is Anemia?
• Vitamin A
• Immune System Boosters – I

Causes of Vitamin D deficiency

1. Strict vegetarians who avoid natural animal based Vitamin D food sources like fish and fish oils, egg yolks, beef liver may develop vitamin D deficiency.
2. Lactose intolerant people or those with allergies to milk and dairy products can develop Vitamin D deficiencies.
3. The body makes vitamin D when your skin is exposed to sunlight. Those who avoid the sun completely for any reason, mainly those who live in northern latitudes, remain in purdah, wearing burkhas (long robes and keep themselves covered totally) for religious or other reasons, or have an occupation that prevents sun exposure can develop a deficiency.
4. Dark skinned people have reduced ability to make vitamin D in their skin from sunlight due to the pigment, melanin. Older adults with dark skins are particularly vulnerable.
5. Malabsorption problem can affect the ability of your intestine to absorb vitamin D. Defective absorption may be seen in some diseases such as Celiac disease, Crohn’s disease, cystic fibrosis and so on.
6. Malfunctioning kidneys may prevent conversion of Vitamin D to its active form.
7. Obesity: Vitamin D is extracted from the fat cells in blood, altering its release into the circulation. People with a BMI above 30 often have low blood levels of vitamin D.

Functions and Health Benefits of Vitamin D

1. Essential for absorption and utilization of calcium and phosphorus from gastrointestinal tract.
2. In conjunction with parathyroid hormone (PTH), it mobilizes calcium from bone and increases the renal tubular reabosorption of calcium and phosphate.
3. Calcification of osteoblast cells of growing skeletal structures.
4. Vit. D has roles in immunity, reproduction, insulin secretion also.

Note that One microgram of cholecalciferol (D₃) is the same as 40 IU of vitamin D.

Symptoms of Vitamin D Toxicity

Vit. D has a serious toxicity.  An intake of 1000 to 3000 1 U/kg body weight almost 80 to 100 times the RDI, may lead to hypocalcaemia and of bones and of soft tissues.  Infants given excessive amount of Vit D may have GI upsets, bone fragility, retarded growth, and mental retardation.

Too much vitamin D can make the intestines absorb too much calcium. This may cause high levels of calcium in the blood. High blood calcium can cause calcium deposits in soft tissues such as the heart and lungs, Confusion and disorientation, Damage to the kidneys, Kidney stones, Nausea, vomiting, constipation, poor appetite, weakness, and weight loss.

Home Remedies for Vitamin D deficiency

1. Expose the skin of your face, arms, back or legs to sunshine for 10-15 minutes, three times every week without applying sunscreen. This is enough to meet your body’s requirement of vitamin D. Indirect exposure to sunshine via a window sill or car windshield does not produce Vitamin D in the body.
2. Follow a well balanced diet that supplies the proper amount of vitamin D foods, Calcium and Protein foods. While this will not completely stop bone loss, it will guarantee that a supply of the materials the body uses to form and maintain bones is available.
3. Get regular exercise to reduce likelihood of fractures. Weight bearing exercises (walking, dancing, jogging, tennis), resistance training (stretch bands, free weights, weight machines, stretch bands), balance exercise like tai chi and yoga, even aerobic exercise such as cycling on a stationary bike and rowing machines are recommended.
4. Added Vitamin D supplements
5. Avoid drinking alcohol excessively.
6. Quit smoking
7. Prevent falls and likelihood of fractures.

• Vitamin D Deficiency Symptoms
• About Vitamin D
• Vitamin A