Five food fixes for hair

Dealing with dreary, feeble, or thinning strands? Then it’s time to focus on what you’re putting on your plate. There’s a strong correlation between your overall nourishment and the state of your strands.

“One of the first ways I can tell how healthy someone is — and if they’re eating nutritiously — is by looking at their hair,” says Whitney Bowe, MD, a board-certified dermatologist based in New York City. Dull, thinning, or breakage-prone tresses can be dead giveaways that you aren’t getting all the nutrients your hair demands. As compiled by healwithfood.org andPrevention magazine, fill up on the following foods to maintain a better mouth-mane connection.

If your hair is dry

Eat pumpkin seeds. These seeds are packed with Vitamin A, K, B (biotin), sulfur, and omega-3 fatty acids. All these nutrients are essential for the health of your scalp and hair. The essential fatty acids present in the seeds plays a significant role in maintaining the oil production and moisture levels of your hair tapping the dryness out of it. Not only will these food super heroes get rid of the hay-like feel of your hair but will also aid in chucking out premature balding.

If your hair isn’t growing back

Eat chicken. You may not be able to stop normal, everyday hair loss (we lose an average of 50 to 100 strands per day), but you can help build the count back up by taking in lean protein from chicken. Lean protein is a building block for hair, minus the artery-clogging fat. Without enough protein, your body can’t replace the hair that you naturally shed everyday, so instead of grabbing fatty proteins like liver and rib eye steak, opt for chicken: a 4-ounce delicious serving packs 35 grams, more than 75% of a woman’s daily recommended intake.

If your hair is thinning

Eat garbanzo beans. Garbanzo beans also known as chickpeas, or cholay, are a wonderfully versatile food with a rich, palatable consistency. They are a staple in Pakistani cuisine and the main ingredient in hummus. They are a splendid addition to your food repertoire if you suffer from thinning, flimsy hair, as they are loaded with hair thickening nutrients such as B vitamins, and copper. They are also an excellent source of protein, particularly for vegetarians and vegans who avoid animal sources of protein.

If your natural colour is fading

Eat mushrooms. These small wonders are a top source of copper, which may help hair maintain its natural colour, says Rebecca Kazin, MD, assistant professor of dermatology at Johns Hopkins University. In fact, a 2012 study found that low copper intake could be linked to premature graying. There’s no standard intake amount for copper, but the Mayo Clinic recommends a minimum of 1.5 mg per day. Half a cup of cooked shiitake mushrooms provides nearly half that amount. Add them to your pasta or curry and reap the benefits.

If you’re experiencing hair loss

Eat kidney beans. Lobia, a Pakistani favourite is a gem of a food when it comes to serious hair loss. There’s a difference between slightly thinning strands and noticeable, I-can-see-my-scalp hair loss, and the latter can be caused by iron deficiency. Beans are an iron all-star. One cup of lobia packs nearly 8 mg of iron. Unlike red meat (another great source of iron), kidney beans are low in calories and virtually fat-free. Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, including hair! Gobble up to promote the growth of new hair follicles.

Five foods to never eat again

There are foods in your kitchen and refrigerator that have a dark side. Read on to avoid the worst of what families in Pakistan frequently consume. As compiled from ABC News, ausfoodnews.com, healthimpactnews.com, nhs.uk, and rodalnews.com, these five foods are a complete no-no.

White bread

White bread, a naashta staple, looks and tastes delicious, but has refined grains, which are low in magnesium, zinc, vitamin E, fibre and essential fatty acids. White bread has a high glycemic index because it’s made from refined grains that are rapidly absorbed during digestion, causing sharp spikes in blood sugar and insulin levels. According to the Harvard School of Public Health, diet, which includes a high quotient of white bread, increases your risk for weight gain, Type 2 diabetes and heart disease.

Microwave popcorn

Microwave popcorn, a favourite movie snack, comprises butter flavour, which may be injurious to health. Diacetyl in microwave popcorn helps create its buttery aroma and has been linked to serious health issues for those who make the snack. Experts believe that when heated, the chemical produces a toxic and potentially lethal gas. David Michaels, assistant secretary of energy, who has been studying the issue for the last four years, said, “Workers who mix the chemical as a liquid or powders breathe in small amounts of this chemical and it just devastates their lungs.”

Margarine

 The unnatural fats used to make margarine, formed during the process of hydrogenation, which turns liquid vegetable oils into solid fat, is dangerous. Trans fats in margarine contribute to heart disease, cancer, bone problems, hormonal imbalance and skin disease. It can also lead to infertility, difficulties in pregnancy and problems with lactation, low birth weight, growth problems and learning disabilities in children. A United States government panel of scientists determined that man-made trans fats that margarine has in abundance are unsafe at any level.

Diet soda

Diet soda contains artificial sweeteners, such as sucralose, aspartame, acesulfame K, and neotame. “The safety data on these sweeteners is shrouded in controversy and conflicts of interest with the manufacturers of these chemical compounds,” warns Dr Eliaz, an integrative health expert. “Independent research strongly suggests that when metabolised in the body, these sweeteners can cause health-related issues and problems related to weight gain, neurological diseases, joint pain, digestive problems, headaches, depression, inflammatory bowel disease, chemical toxicity, and cancer, among others,” he added.

White chocolate

The right kind of chocolate serves not only as a delectable treat but also a brain-boosting super food. But white chocolate doesn’t comprise cacao beans that give chocolate its brown colour and benefits. “The data on the health benefits of cacao is pretty awesome,” said Dr Drew Ramsey, MD, assistant clinical professor of Psychiatry at Columbia University College of Physicians and Surgeons. “Much of this is due to a set of amazing phytonutrients that can increase blood flow to the brain, protect blood vessels, and boost mood and focus. White chocolate is missing all this goodness.”

Bloating: 5 Foods That Cause It

Bloating can simply be described as an expansion in stomach size due to the consumption of food and drink. Abdominal gas, often a reaction of the food and drink consumed, is also a common cause of bloating. While reasonable abdominal bloating is expected and quite normal after meals, excessive and prominent bloating can be quite uncomfortable. So if you find it difficult to fit into your jeans after every meal, you may want to take stock of the foods that make up your regular diet. Some foods cause more abdominal bloating than others, on account of their natural make-up. It may also be possible that your bodily reaction to a particular food results in this effect.

If the following foods are a regular feature of your diet, try to identify which one of them may be causing this effect in your system. 

Green Vegetables

Healthy greens such as broccoli, kale and spinach are excellent sources of nutrients and minerals. However, an initial increase in intake can lead to extra release of abdominal gas. This is because these green vegetables contain a compound called raffinose which is fermented by bacteria in the intestine. This action causes the release of gas. Does this mean that you should consider cutting back on these healthy vegetables? Not at all! Over time, these nutritious foods will make your digestive system stronger and in turn lead to less bloating.

Legumes

Beans, lentils, soybeans, among other natural foods fall within this category. Legumes are well known abdominal gas triggers. The nutritional make-up of legumes consists mainly of protein, fibers and sugars which are not digested immediately by the body. A large chunk of this is broken down by bacteria in the intestine which is what causes the production of gas. Experts recommend incorporating these foods in your regular diet to ensure that your body gets used to them and does not react as such to being exposed to them.

Dairy Foods

Dairy foods usually cause bloating for people who are lactose intolerant. Lactose intolerance refers to an inability to produce the enzymes required to break down lactose, an essential component of dairy products. Being exposed to dairy products can trigger excess gas production and bloating for those who are lactose intolerant. Consult your doctor to get an expert opinion on which foods you should stay away from, and how you can manage your lactose intolerance in a better way.

Salty Foods

Foods that are high in sodium cause water retention in the body which leads to bloating and that uncomfortable feeling of heaviness. It is very difficult to avoid sodium in ones diet because almost all processed and packaged foods contain high levels of sodium. What you can do is try to incorporate as many natural fruits and vegetables in your diet as possible. Steer clear of processed foods because as far as nutrients and healthy compounds go, they cannot offer even a fraction of what you can get from natural foods.

The Takeaway

Bloating is quite an unpleasant sensation, and can leave one feeling self-conscious and uncomfortable. Isolate the triggers as much as possible and seek suitable remedies by modifying your diet plan. If the bloating persists and you feel that a bigger medical problem may be causing, consult your doctor immediately. If you have any questions, comments or insights feel free to share them in the comments section below. 

Exercise in the Morning, and Your Mind and Body Will Thank You

Most of us have a hard time starting an exercise regime in the first place, so why in the right mind would anyone want to start exercising in the morning of all times? Because, if you start exercising in the morning, your mind and body will eventually thank you. Exercising in the morning has proven to be a very effective way to start off your day.

More Energy

When you start exercising in the morning, you will eventually feel more energetic during the day. It is very difficult to motivate yourself to exercise in the evening (even if you have a plan), especially after a long, stressful day at work. The first thing you see when you get home is that couch (or bed) and will just want to collapse, while possibly munching on food that generally isn’t healthy. By working out in the morning, you will have more energy throughout the day, and you won’t have to worry about exercising in the evening, because you got it out of the way first thing in the morning!

Lower Stress Level

Most people experience lower stress levels with regular exercise, whether it’s in the morning or evening. Working out first thing in the morning ensures that the day will be easier to manage. They are better able to handle the typical stresses of the day. Less stress means more control and typically a better day all round.

Better Sleep

Exercising early in the morning means waking up earlier than you normally would. Most of the time this in return results in sleeping earlier on the same day, and it becomes a cycle. You sleep early at night, you wake up early in the morning. The best part is, you will go to sleep more easily than before, and fall asleep like a baby. A more restful sleep will contribute to your energy levels and overall well-being.

Be More in Control

When you start waking up early, you’ll notice that you are starting to be more in control. More in control of eating breakfast and getting ready without the anxiety of rushing to get ready, and beat the morning traffic. When you have time in the morning, you will be more organized, be able to think about what is coming and you can plan your day.

Be More Productive

When you arrive to work, school, or university, you will feel more energized, focused and more organized. Your productivity will increase. Exercise is proven to be highly beneficial for effective personal productivity. Your thinking will be clearer, and you will suffer from less stress and anxiety.

Be More Creative

Anything in life requires creativity. If you’re working, you’d need to be more creative in how to tackle a problem. If you are studying, you need to be more creative in how you study so you can retain information better. With morning exercise, your creativity will generally increase, because you have a clear and relaxed mind to think.

Have Healthier Relationships

Exercise releases a whole host of hormones in the brain that increase your mood and happiness. When you are happy, you will tend to be a nicer person and as a result, you will have better and healthier relationships.

Be More Healthy

Exercising in general increases your health and overall well-being. Morning exercise that reduces stress during the day will influence your greater physical health as well as your mental health.

Your Plan

Give morning exercise a try, your body and mind won’t regret it in the long run. Of course, starting it might be easy, but sticking to it could be difficult. In this instance, create a plan and write down your intention of waking up early every morning and exercising. Exercising doesn’t even have to be such a long drag. You can perform a 7 minute exercise routine that gets your heart pumping, losing fat and increasing oxygen going to your brain. For an even better day, meditate for as little as 10 minutes after you exercise. 

5 Ways To Become A Morning Person

For many people, waking up early in the morning is the blight of their day. Feeling drowsy, irritable and unable to focus on the task at hand are just some of the indications that your mind and body are craving a little more sleep than they got the night before. Have you ever looked at chirpy morning people and wondered how they managed to be so focused and awake in the early hours of the day? Well the answer is quite simple. The most likely explanation lies in their lifestyle habits. Following a healthy, steady routine is one of the best ways to change the system and transform into a cheerful morning person. These habit modifications will help you do just that!

1.     Limit Exposure

We often tend to use electronic gadgets right before we try to doze off. Staring at a laptop screen, television set, or mobile phone not only exhausts your brain and pressurizes your eyes, it also makes it challenging for your body to power down into a sleepy state. Stay away from electronic gadgets at least half an hour to one hour before sleeping to give your mind the time it needs to settle down and prepare itself for the night.

2.     Drink Wisely

Having a caffeine-rich drink close to your regular sleep time is bound to shake things up. Caffeine causes a sensation of mental alertness which pushes your brain away from tempering down into a state of relaxation. Limit your caffeine intake to a few hours before your designated sleep time. 

3.     Fix A Routine

This may sound quite difficult and even slightly boring. However, the truth is that a routine helps your body to quiet down into a comfortable rhythm. It does not face the additional stress of mismatched timings and sudden changes. After a few days of sleeping early and waking up early, your body will automatically start to follow this internal schedule. Try it for a few days, and you will notice the difference!

4.     Prepare A Cozy Atmosphere

Your surrounding environment can have a significant effect on the quality and duration of sleep. Make sure that the area is uncluttered, that your bed is comfortable, that the lights are dimmed or switched off, and that the temperature is just right. When there is no external stress, your body can begin to slow down and relax.

5.     Nap With Care

Napping during the day can be quite tricky to manage. If you can power nap (30 minutes of sleep) in the afternoon, it is a great way to recharge for the rest of the day. However, if you feel that you will be unable to wake up before a few hours have lapsed, hold off on the nap and sleep once at night. Napping at the wrong time of the day or napping for too long, can upset your sleep cycle.

The Takeaway

Being a morning person has its benefits especially if your work requires you to be awake and focused at 9 am. Try out these techniques and you will be able to see a noticeable difference in a short span of time! Remember, your health should always be your number one priority, and these tips will help you to adopt healthy lifestyle habits. Feel free to comment with your insights, suggestions and feedback.

All You Need To Know About Food Poisoning

Even if we haven’t suffered from food poisoning ourselves, we surely know people who have been through the pain and discomfort that accompanies this ailment. Food poisoning is quite common worldwide and usually falls on the mild spectrum for most people. However, some cases of food poisoning can be severe and even life threatening. This article will tell you what you need to know about food poisoning, and how you can take precautionary measures to avoid it.

Causes Of Food Poisoning

Consuming infected food or drink items can lead to the transmission of the disease-causing organisms that cause food poisoning. According to medical experts, there are up to 250 different types of organisms that can infect food and cause the symptoms of this ailment. These bacteria, viruses, fungi, and parasites, can infect food items during various stages of growing, harvesting, preparing, storing or processing. Other unconventional sources of food poisoning include insecticide residues, contaminated shellfish and fish, or exposure to any other substance that may be poisonous for the human system.

Some of the most common types of disease causing viral and bacterial agents include campylobacter, salmonella, shigella, E.Coli, norovirus, and listeria.

Signs And Symptoms

Almost all cases of food poisoning, regardless of the causal agent, lead to the following symptoms:

• Vomiting
• Nausea
• Abdominal cramps
• Diarrhea
• Fever
• Headache

Symptoms can start within a few hours or even a few days after the consumption of the contaminated food. Different disease causing agents however, may lead to slight or serious variations in the common signs listed above. Campylobacter for instance, can be fatal for those with an already weakened immune system. There have been cases, although rare, of people suffering from reactive arthritis, or brain and nervous system issues after the initial symptoms have simmered down. Salmonella too, causes reactive arthritis in a small proportion of people. The common symptoms of reactive arthritis include joint pain, discomfort or pain while urinating, and eye pain.

Dehydration, due to persistent diarrhea, is one of the major concerns of suffering from food poisoning.

Treatment Of Food Poisoning

The treatment of food poisoning varies with the severity of the disease. Mild cases of food poisoning are often resolved in a matter of 24 hours. For persistent diarrhea, fluids should be consumed frequently. Oral replacement fluids that contain salt, sugar and adequate water are the best modes of replenishing fluids. Patients should eat simple and lightly flavored foods and avoid caffeine containing drinks.

For more serious conditions it is advisable to rush to an emergency medical facility immediately. Antibiotic treatment, IV infusion or other medication may be needed to control the disease.

Extra Precautions

To prevent the chance of suffering from food poisoning, you can take the following precautions:

• Wash your hands thoroughly with soap before and after handling food
• Wash your hands thoroughly with soap before and after dealing with animals
• Try to keep food types separate from one another when preparing them
• Do not thaw food at room temperature
• Wash your hands thoroughly with soap before and after using the bathroom
• Wash your hands thoroughly with soap before and after changing diapers
• When reheating food make sure that it is heated at a high temperature to ensure that bacteria and germs are killed.

These precautions may reduce your chances of getting infected; however, they will not guarantee complete protection. If you think that you might have food poisoning consult your doctor immediately. As always, take care and stay healthy!