The Ultimate Fiber Enriched Foods List

Fiber is a type of carbohydrate which we can find in different fruits and vegetables. Fiber is very healthy nutrient which not only help in digestion but also make sure the smooth bowel moments

Natural food are great resources of fiber and other useful nutrients, provide not only the necessary energy but also keep the immune strong. Fiber is a great source of keep the bowel moment smooth and normal. Here is the list of few natural foods which are fiber enriched foods.

Fiber enriched foods:

Chia seeds: (34.4 grams/100 grams)

The tiny black seeds are highly nutritious. These seeds may be the only leading source of fiber on earth. They also contain;

  • Calcium
  • Magnesium
  • Phosphorus

Popcorn: (14.5)

To increase fiber intake fiber popcorn may be best snack choice. They are high in fiber and provide calories.

Dark chocolate :(10.9%)

Chocolate is surprisingly high in nutrients. It is rich of anti-oxidant. Just ensure to select dark chocolate that has high cocoa content.

Almonds: (12.5%)

Almonds are prominent nuts that are high in many nutrients.  They contain;

  • Vitamin E
  • Magnesium
  • Healthy fat

Avocado (6.7 %):

Being different from other fruits avocados are low in carbs. However they are full of healthy fats.

Pears (3.1):

This tasty and nutritious fruit is best source of fiber.

Brussels sprouts (2.6%):

It is a type of cruciferous vegetable that contain fiber. They are high in;

  • Vitamin K
  • Folate
  • Cancer fighting anti-oxidant

Kidney beans (6.4%):

Like other legumes they are full of plant based protein and fiber.

Split peas (8.3%):

These seeds are made from dried and peeled pea seeds. Thus contain fiber.

Oats (10.6%):

Oats are one of healthiest grain food. They contain soluble fiber called oat beta-glucan. Also they are rich in;

  • Anti-oxidants
  • Vitamins
  • Minerals

Sweet potatoes (2.5%):

Sweet potatoes are famous for its delicious flavor. They contain;

  • Vitamin B
  • Beta-carotene

Chickpeas (7.6%):

Chickpea is a type of legume which is full of nutrients. It contains;

  • Proteins
  • Fiber
  • Minerals

Raspberries (6.5%):

Raspberries are very nutritious with tasty flavor. It is loaded with;

  • Manganese
  • Vitamin C
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E-coli – Symptoms, Causes & How to Avoid It – Infographics

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Preventing the Flu: Good Health Habits Can Help Stop Germs

Each year millions of people get encountered with flu. Flu is infectious illness caused by virus attack on throat, nose and or lungs. These viruses spread through air from one person to another and target the other. For some people, flu is mild illness, depends on the severity of attack. However, flu can be life-threatening and serious for children, older people, heart and diabetic patients.


Flu is intense and its symptoms arise quickly. The signs of flu are;

  • Sudden fever
  • Runny nose
  • Aching body
  • Sore throat
  • Loss of appetite
  • Headache
  • Feeling tired

Severe flu can also cause nausea, diarrhea and vomiting.

Vulnerable people:

The following people have high risk of catching flu;

  • Children
  • Adults
  • Pregnant women
  • People with persistent health problems

Flu prevention:

Prevention is always better than treatment.  A strong immune system and following simple practices can reduce the risk of getting flu.


The best possible way to prevent flu is to get vaccination. The influenza virus changes constantly every year so, new vaccine is prepared every year. The body establishes antibodies around two weeks after vaccination. Flu vaccine is safe but you arms may be sore after vaccination for few days.

Flu shot:

Vaccines are injected with needle usually in arm. They help to produce antibodies in body that protect against infection. About one to two months after vaccination the number of antibodies is greater but then reduces gradually.

Antiviral medicines:

The antiviral medicines can minimize the duration of illness and help to prevent further complications because of flu.


Moderate exercise like walking, jogging boosts the immunity against bacteria and virus. It also accelerates the recovery.

Boost immune system:

A strong healthy immune system provides protection against flu. In order to have a strong immune system;

Avoid stress:

Stress impedes the competence to stay healthy. Try to avoid or reduce stress by exercise or medication. Close eyes and breathe in and out for few minutes.

Eat well:

Eat fruits and vegetables to provide essential nutrients to body. Also aim for 30 minutes of exercise a day.


A good and enough sleep helps to repair body cells and boost immune system.

Fight germs:

In case of infectious diseases not the cold weather but germs cause flu. These Infectious germs flourish during cold temperature. Fight with these germs by;

Washing hands:

Wash hands plenty of times with soap and warm water. washing hands is the best way to protect yourself and other.

Clean touches surfaces:

Clean the surfaces like doorknobs, keyboards, desktop and others to avoid disease.

Stop smoking:

Smokers are more vulnerable to respiratory illness. Because smoke dries the nasal passage and make the nose hair passive that sweeps virus from nose.

Stop spread of flu virus:

The virus spread in the form of small droplets of saliva of infected person by coughing and sneezing. It also spread from touched surfaces. You can stop the flu virus spreading in the following way;

  • Avoid touching mouth, eyes and nose.
  • Avoid close contact.
  • Cover mouth and nose.
  • Sneeze into upper part of sleeve.
  • Stay home when ill.

Good health habits:

The good habits that help to prevent flu are;

  • Reduce alcohol and sugar utilization.
  • Get regular exercise.
  • Keep hands away from face.
  • Get sunshine and vitamin D supplement.
  • Sleep eight hours.

Flu fighting foods:

Lemon juice:

Lemon has antibacterial properties and contains vitamin C. use it in tea or water.

Ginger root:

Ginger has anti-inflammatory properties and can relieve diarrhea, vomiting and nausea.


Vegetables like Brussels sprouts, cauliflower has anti-oxidant properties and contain vitamin C.

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Nose Bleeding, Types, Causes and Treatment Along with Home Remedies

Nosebleeding (epistaxis) are common specifically in the people with bleeding disorders. Actually it is bleeding from inside nose tissues because of broken blood vessel. They hardly indicate serious problem and can be treated usually at home. Nosebleeds can be minor or major that need medical attention.


On the basis of origination nosebleeds are classified into two types;

Anterior nosebleeds:

This bleeding originates due to the breakage of blood vessel in front part of nose where a web of vessels assembles.  They are easily controlled at home and or by healthcare.

Posterior nosebleeds:

The nose bleeds due to vessels rupture in back part of nose. These are more serious and admission in hospital is required. Posterior nose bleeding are uncommon and often occurs in elder people. urgent care


Blood vessels inside nose are sensitive and are disrupted easily. The common reasons of nose bleeding are;

  • Injury nose
  • Bleeding disorder(platelet disorder)
  • Respiratory infections
  • Harsh nose blowing
  • Allergic reactions
  • Consistent sneezing
  • Chemical irritants
  • Dryness in nose
  • Blood thinners
  • High blood pressure
  • Cancer

Stopping nosebleeds:

Some quick steps that minimize and stop bleeding are easy and simple. These are;

Stay patient:

Try to relax during nose bleeding because getting nervous can increase bleeding.

Pinch nose:

Pinch nose by using thumb and index finger and breathe through mouth. Maintain pressure for about 10 minutes.

cold compress:

One of the most efficient ways to stop bleeding is cold compress. Placing cold compresses over nose bridge contracts blood vessels and stop bleeding.

Sit upright:

Sit upright and keep head above the heart to reduce blood pressure in nose veins. This help to stop further bleeding.


Spit any blood out of mouth. Blood Swallowing irritates stomach and cause vomiting.


Decongestant sprays tighten nose blood vessels. Thus help to slow down or stop bleeding.


Use humidifier:

Use a cool and moist humidifier before sleeping to add moisture and keep dryness far away.


Use nasal sprays or gel to keep the nose moist.

Trim fingernails:

Try to keep short fingernails because it prevents from nose picking.

Blow gently:

Blow nose as slowly as possible and avoid harsh nose blowing.

Wear head guard:

Wear a head guard during such activities which can injure your head and nose.

Do not pick nose:

To avoid nosebleeds do not rub nose hardly and avoid nose picking.

Sneeze through open mouth:

Moreover open mouth during sneezing to lower pressure on nose vessels.

Drink more water:

Dry season dries the nose and results in nose bleeding. In order to keep nose moist and prevent nosebleeds drink at least 8 glasses of water.

Quit smoking:

Smoking irritates and dries the nose and can cause noise bleeding.

Limit medications:

Do not use aspirin and other allergy medications. These can make the nose dry and lead to bleeding.

Medical treatment:

If self home treatment is not efficient and bleeding continues then see a doctor to prevent any serious damage. The medical treatment options may include;

  • Cauterizing blood vessel with chemical(silver nitrate)
  • Cauterizing blood vessel with laser beam
  • Nasal packing
  • Surgery or arterial blockage

Home remedies:

Few remedies may help to stop nose bleeding;

Apple cider vinegar:

It narrows the blood vessels and stop bleeding. Just din cotton in vinegar and hold at nostrils for about 10 minutes.

Saline water:

In order to moisturize the nasal membrane take a bowl of saline water and put some drops to the nose.


Nettle solution is good for nosebleeds linked to allergies. Boil nettle leaf and after cooling down, dip cotton ball and hold on nose until bleeding is stopped.

Cayenne pepper:

It regulates the blood pressure, take 1 tsp of powder, mix in warm water and then drink. It stops bleeding immediately.

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Exercise and Activity Tips for Lowering High Blood Pressure

Blood pressure is now getting common because of busy life schedule. In this modern age, people tends to spend lot of time in the offices. Setting in front of the screen for long hours, lack of any physical activities and junk foods are the main reasons of the high BP. Having high blood pressure and being inactive are closely related, while physical activity can reduce blood pressure. Regular physical activity can give energy and the best way to relieve stress and feel better. Physical activity can raise blood pressure for a short time but soon becomes normal after stopping the activity. Different exercises have different effects on body.

Regular Exercise:

Regular physical exercise makes heart strong that can pump blood energetically with less effort. This is because less work of heat for pumping decrease force on arteries thus can lower the blood pressure. If blood pressure is already at normal level (120/80 mm Hg) exercise prevent from raising it with age. Exercise also helps to maintain weight which is best way to control blood pressure also. urgent care

Aerobic exercise:

Aerobic exercise is good for heart and lower blood pressure. Any physical activity or exercise that increases heart beat and breathing can effectively lower the blood pressure and are thought out aerobic. These are rhythmical and repetitive. They benefit large muscles of body such as in legs, arms and shoulders. Activities include;

  • Walking
  • Jogging
  • Bicycling
  • Jumping rope
  • Skating
  • Swimming
  • Dancing
  • Tennis or basket ball
  • Gardening
  • Mowing lawn

Brisk walk:

First of all for lowering blood pressure the easy exercise is walking.  As a moderate exercise fast walk is good so that it can increase heart beat. Hill climbing and stairs also increase heart rate. Flat and flexible shoes are good for walk.

For lowering blood pressure being active the best and easy thing you can do.

Resistance training:

is any exercise that makes the muscles to work against force that resists body movement.  Resistance training can be performed using exercise bands, weight machines, abdominal crunches and free weights. See doctor before starting.


  • Build muscle tone and strength
  • Help to lower slightly high blood pressure
  • Boost metabolic rate and maintain body weight( indirectly control blood pressure


Another lifelong and important exercise is swimming.  If you do not like heat they try to swim. Swimming can help to;

  • Lower blood pressure
  • Improve pulse rate


Like swimming cycling can help for lowering blood pressure and maintain cardiovascular health. When rider peddles the leg then veins are compressed, muscles move up and down and blood is pumped to heart.

Mini workouts:

In busy days to save time you can do mini workout at different places. In order to complete a daily 30 minutes of exercise you can do 3 mini workouts.  Mini workout options are;

  • Jogging in place
  • Dance
  • Vacuuming house
  • Calisthenics( exercise for body fitness & grace)

Warming up & cooling down:

According to American heart association warming up before and cooling down after exercise is essential for people with high blood pressure. This increase and decrease heart rate slowly. A walk of 10 minutes is enough for warming up before and cooling down after exercise.

Safety tips:

When exercise starts hurting then stop doing also you may feel dizziness, severe breath shortening and pain in chest, throat and arms. Then stop doing exercise. Be slow in hot and humid days.

Activities not good for blood pressure:

  • weight lifting
  • sprinting
  • skydiving
  • squash

Ask doctor before starting any of these activities.

Hence for lowering blood pressure exercise is the easy, free and healthy way. nearest urgent care

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Fiber Enriched Foods You Should Be Eating Daily

Fiber is a type of carbohydrate found in plant-base foods. Fibers are passes undigested reaches the large intestines. They do not provide calories but are essential for health. Fiber may be of two types;

Soluble fiber:

This type of fiber dissolves in stomach to form gel-like which ensure slowly absorbance of food particles. It helps to maintain stable blood sugar level and lower cholesterol level.

Insoluble fiber:

It does not dissolve but improves movement of food through digestive system. It improves bowel health.

Best fiber choices:

To increase fiber intake the good choices are;

  • Fruits
  • Vegetables
  • Beans
  • Legumes
  • Nuts and seeds

Fiber enriched foods:

Natural food contains a combination of both soluble and insoluble fiber. Fruits, vegetables and grains are the good sources of fiber. Some fiber enriched foods are;

The percentage of fiber in 100 grams of each is;

  • Chai seeds (34%)
  • Popcorn (14.5%)
  • Dark chocolates(10.9)
  • Almonds(12.5)
  • Avocado(6.7)
  • Pears(3.15)
  • Brussels sprouts(2.6)
  • Kidney beans (6.4%)
  • Split peas (8.3%)
  • Oats (10.6%)
  • Sweet potatoes (2.5%)
  • Strawberries (2%)
  • Apples (2.4)
  • Raspberries (6.5%)
  • Bananas (2.6%)
  • Carrots (2.8%0
  • Broccoli (2.60


To improve immune system and overall health eat a wide variety of fiber foods. Some benefits of fiber enriched foods are;

Digestive health:

The principal benefit of fiber is improving digestive health. It improves the digestive health in following way;

  • Normalizes bowel movement
  • Relieve and prevent constipation and diarrhea
  • Prevent intestine inflammation
  • Lower gastric acid

Heart diseases:

Soluble fiber is essential part of heart- healthy diet. High fiber can;

  • Improve cholesterol level
  • Lower blood pressure
  • Reduce inflammation
  • Improve HDL( good cholestrol)


A diet high in insoluble fiber helps to lower the risk of diabetes. It help diabetic patient by improving blood sugar level.


High-fiber diet is protective against colorectal cancer. It increases the stool bulk and decreases passage time through colon. It also lowers the risk of other digestive cancers;

  • Stomach cancer
  • Mouth cancer
  • Pharynx cancer

Skin health:

Eating fiber remove toxins from body so improves the appearance and health of skin.

Weight loss:

As fiber stay longer in stomach than other foods. Thus reduces food intake and hunger. Fiber reduces the number of calories body absorbs from food.

Natural detox:

Fiber naturally improves the elimination of toxins from the body. Soluble fiber absorbs unhealthy fat and excess estrogen before being absorbed. It also limits the time of things passage through digestive system so reduces the risk of getting harm.

Support immune system:

Fermentable fibers support immune system. It increases beneficial bacteria and reduces pathogens adhesion to colonic cell walls. These bacteria promote digestion and provide balance for immune system.

Healthier bones:

Some soluble fibers increase the availability of calcium and other minerals so improve bone density.

Live longer:

Increasing fiber intake is helpful in reducing the risk dying from cancer and other cardiovascular diseases.


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Heart Diseases, Symptoms, Types & Treatments

Heart disease is the leading killer in America for both men and women. Heart disease mentions to a variety of heart conditions that affect the heart. In other words the diseases that disrupts the heart pumping.

Cardiac system:

The heart is a muscular pump. To work well a continuous supply of oxygen rich blood to heart is necessary. The cardiac system consists of;

  • Muscular chambers
  • Valves
  • Self- regulating Electrical system


Signs of heart diseases are;

  • Chest pain
  • Breath shortening
  • Pain in arms, neck and back
  • Fatigue
  • Dizziness
  • Abnormal heart beat
  • Swollen legs

Risk factors:

Several factors that put people at heart disease risk are;

  • Obesity
  • Diabetes
  • Depression
  • Family history of heart diseases
  • hypertension


1.    Heart arrhythmias:

Arrhythmias are abnormal heart beating pattern. Heart beat can be too slow or too fast. It is often caused by other heart problems but often occur on their own. nearest urgent care in canton mi 

2.   Artherosclerosis:

Artherosclerosis is disease in which plaque is developed inside arteries causing narrowing of arteries. Thus limits blood supply to organs.

3.   Coronary artery disease:

CAD is the common heart disease. In this disease fatty materials are developed inside of arteries restricting blood flow to heart.

4.   Valve disease:

Four heart valves;

  • Tricuspid
  • Pulmonary
  • Mitral
  • Aortic

The problem can be;


Valves are partially blocked which restrict blood flow.


Valves get leaked and blood flow in wrong direction.

5.     Cardiomyopathy:

Cardiomyopathy is heart muscles disease. It causes the muscles to become rigid, thick and thick. Thus heart may not pump well.

6.     Congenital heart defects:

Congenital heart defects usually develop when baby is growing in the womb.

Septal defects:

These are holes in the heart all that divides the right and left side of heart. Surgery can patch the hole. As heart develops the defects can develop changing blood flow in heart.

7.     Heart infections:

These infections are common in adults and they include;

  • Endocarditis(heart chamber and valves inflammation)
  • Pericarditis(protective sac inflammation)
  • Myocarditis(muscular area inflammation)

8.     Heart attack:

The blocking of blood vessel that supplies blood to heart possible damages part of heart muscle. The sign of heart attack may differ from person to person. Sing are sweating, chest pain and pain in neck.


A variety of tests can diagnose heart disease. These are;


This test records the heart electrical activities. It can detect abnormal heartbeats, heart enlargement and damaged areas.

Ct scan:

This gives detailed X-ray image of heart.

Heart MRI:

Heart MRI gives the detailed image of heart and blood vessels.

Coronary angiography:

Special X-rays and dye are used to examine the inside of coronary arteries.

Blood test:

Enzymes are checked because they show the amount of damage to heart.


The treatment mainly depends on the type of disease. The treatment option can be;


Medicines such as aspirin help to keep arteries open.

Anticoagulants(blood thinners):

Blood clots can cause strike and heart attack. Blood thinners prevent blood clots in arteries.


It makes the heart rhythm normal.

ACE (angiotensin converting enzyme):

Inhibitors stop creation of a chemical which narrows vessels. This can help people with heart failure and after heart attack for better heart pump.


Surgery and other medical procedures are used when medications are not working.

  • CABG (coronary artery bypass grafting)
  • Off-pump bypass surgery


Some heart diseases can be prevented by adopting some lifestyle changes. These are;

  • Avoid smoking
  • Get regular exercise
  • Reducing stress
  • Manage diabetes
  • Eat healthy
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The Top 15 Surprising Health Benefits of Ginger

Ginger like other vegetables has many nutrients which help the body in many aspects. It is an extraordinary super food that defends our bodies against many mild medical problems & health issues.  Ginger is an aromatic spice and has been used for centuries for medicinal purpose. It is a flowering plant also called Zingiber officinale, the rhizome (stem) is known as ginger root with a lot of medicinal properties.


The most benefits of ginger are because it is rich in important nutrients which are;

  • Proteins
  • Dietary fiber
  • Sodium
  • Iron
  • Potassium
  • Magnesium
  • Vitamin C
  • B6
  • Niacin
  • Gingerol(compound with anti-inflammatory properties)


Some incredible and super power health benefits of ginger are following;

Immune system:

A strong immune system is the key to healthy life. Ginger can help in improving immune system because it breaks down toxins in the body thereby prevents toxins accumulation in the body. Further it increases blood circulation that opens sinuses relieving sore throat and runny nose.

Help in digestion:

Ginger is the common facilitator that increases the motility through digestive tract. Along with that improve nutrients absorption from food. That’s why it is a good appetizer as it prepares stomach for inflow of food and stimulates appetite. It is effective countermeasure to;

  • Indigestion
  • Stomach pain
  • Bloating
  • Nausea

Inhibit cancer:

The most splendid benefit of ginger is its anti cancer properties which is attributed to the presence of 6-gingerol found in it. Ginger may be efficient blocking growth of cancer cells and against ovarian, breast cancer and pancreatic cancer.

Boost heart health:

Additionally ginger ward off cardiovascular diseases by increasing HDL cholesterol and lowering LDL cholesterol level. Its blood thinning properties help to reduce blood clotting, regulate hypertension. Therefore significantly reduces the risk of heart attack and stroke.

Lower cholesterol level:

One impressive benefit of ginger is its ability to lower the cholesterol level and triglycerides to prevent heart problems.

Control diabetes:

Indeed ginger regulates blood sugar and help people with type 2 diabetes.  Its root is a source of zinc which is important in insulin secretion. So to improve insulin resistance and prevent diabetes add ginger to diet.

Respiratory problems:

Further ginger is natural expectorant and helps in expanding lungs so help in cough and breathing difficulty.


Skin benefits:

Surprisingly ginger improve skin appearance and teat many skin issues. It makes the skin firm, youthful and elastic. Ginger benefits the skin in following factors;

  • Anti- aging
  • Clear acne and blemishes
  • Relieve skin burn


Similarly ginger oil stimulates hair growth. Ginger oil help to remove dandruff and prevent hair loss.

Increase sexual action:

For years ginger has been used to enhance sexual activity and desire. It increases blood circulation to organs. Thus it is a unique charisma that improves sexual connection and increases fertility.

Promotes weight loss:

In addition ginger is the fat burner as it not only reduces weight but knock out persistent fat as well. Ginger make you satisfied after eating meal thus limit food intake and lead to weight loss.

Reduce menstrual pain:

Another benefit is that ginger can help women with dysmennorhea. Also it is effective to treat pain.

Pain killer:

is a powerful pain killer as it contain inflammatory killing substances and relieve pain.

Muscle pain:

Ginger is familiar for reducing muscles pain caused by intense exercise.

Brain function:

Improve cognitive function, memory and reduce inflammation. Also it can protect against age related brain damage and Alzheimer’s disease.


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How to Keep Your Skin Fresh and Glowing

Almost all the people endeavor to look younger and have glowing skin. Fresh and younger skin is the mirror image of a healthy body and mind. One of the dreams of every lady is having flawless and splendid complexion. In order to have glowing, youthful and attractive skin you need to practice good skincare, healthy lifestyle choices and considering little bit medical treatments in some cases. The following tips and home remedies may help you to keep your skin fresh & young in natural way.

Drink plenty of water:

The first step is easy and most important for young looking skin. To keep skin and body hydrated you must need to drink enough water. In the summer, the body is dehydrated, and more than usual intake of water is necessary. Also, fresh juices and drinks can be included in diet to nourish the skin. Water makes about 65% of human body. So drink at least 8-10 glass of water per day.

Skin healthy foods:

A healthy diet improves skin health from inside. A skin friendly diet leads to clear complexion. Some of them are;

  • Mangoes
  • Tomatoes
  • Olive oil
  • Green tea
  • Omega 3
  • Dark chocolate
  • Flax seeds
  • Avocados
  • Carrots

Avoid sun exposure:

Another step to retain the fresh and young looking skin is to shield the skin from environmental damages.  In this division the first thing is ultraviolet rays of sun. During exposure to the sun the collagen that keep skin firm and elastic are broken down. Not only on a sunny day sun also emit harmful rays on cloudy days. In order to protect the skin from getting blemished sunscreen lotion must be applied. It is also advisable to wear hat and cover up while you are in sun.

Wash face regularly:

In the same way for a fresh look, wash your face few times a day.  Use a suitable face wash to get rid of dirt, oil and to prevent pimple and acne. While washing face use fresh and cool water. After this wipe skin with soft towel.


Exfoliation means removing the topmost dead layer of the skin. This accelerates the regeneration of collagen and natural process of skin.  For this purpose use a gentle exfoliator and soft cloth. You can also use yogurt and rose water. Do this at least 2-3 times a week.


Moreover moisturizer boosts the renewal and elasticity of skin cells. You can also consider a thick and creamy moisturizer at night. Moisturizer enhances the moisture level of skin and prevents skin from drying out and repair itchy and irritated skin as well.

Manage stress:

The most important tip is to control the stress. Uncontrolled stress leads to several skin problems such as acne, rashes and dryness. Walk and some light exercise can help to relieve the stress. All the time be happy for a fresh and young look.

Stop smoking:

Additionally smoking accelerates the aging process.  Smoking causes the breakdown of collagen which reduces the production of collagen and elasticity of skin. In fact the repetitive expressions on face while smoking can subsidize to wrinkle on face.

Avoid sweet stuff:

Eating excessive sugar can be a beauty hazard. Too much sugar causes premature ageing of the skin. It also damage collagen and elastin and causes wrinkle.


Getting enough quality sleep improves skin stone and eliminates dark circles around eyes.  Sleep deprivation increases premature skin ageing and reduces the ability of skin repairing at night. Try to get a quality sleep for eight hours a night.


Indeed smile is the best exercise for face. Also exercise increases the oxygen and nutrients circulation and help to release toxin through sweat. All this leads to a clear and glowing skin.



Honey makes the skin soft and glow the skin. For dry skin take one teaspoon of honey and massage. Leave for 10 minutes and wash.


Improves the circulation and fights off wrinkles and infections. To get rid of dark circles apply a paste of ½ tablespoon turmeric powder and 2 tablespoon of buttermilk.


Is a sunburn healer and prevent dark spots.

A skin lightening mask can be made by mixing 1 tsp of turmeric powder, ½ tsp honey, 1 tsp of yogurt. Apply on face and wash after it dried.


Lemon releases toxins from body. Lemon prevents damage and keeps skin young.

  • Apply 1tablespoon of lemon juice this prevent wrinkle and dark spots.
  • A mask of honey and lemon in equal proportion relieves ageing signs and give youthful look.
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What are the Benefits of Exercise for Your Health?

The benefits of exercise extend beyond just physical health but it also supports emotional and mental health. Exercise is body activity that boosts physical fitness and overall health. Physical exercise can have instantaneous and long term health benefits. Regular physical activity improves the quality of life. Moreover exercise reduces the risk of several diseases like cancer, cardiovascular diseases and diabetes. There are lots of benefits of exercise from boosting immunity to improving sex life. Here are some proven health benefits of exercise;

Good for heart:

The exercise improves blood circulation which raises the oxygen level in body. This lowers the risk of high cholesterol, artery diseases and heart attack. Additionally regular exercise bolsters heart muscles so it can pumps more excellently.

Useful for weight loss:

In fact inactivity is the major reason of obesity and weight gain. The effect of exercise on weight loss can be understood by understanding the relationship between exercise and energy consumption. Exercise increases the metabolism rate, which burn more calories and help in weight reduction.

Boost immune system:

In addition to weight reduction exercise also boosts immune system. It decreases the risk of getting stuck with common illness such as cold and flu. It also increases body response to insulin.

Muscles and bones strength:

Strong muscles provides establishment and improve coordination. Physical activity like weight lifting preserves bone mass and thus helps to protect against osteoporosis.  Exercise builds muscles and protects bones from injury. In fact exercise enhances blood supply to muscles and builds up bone density.

Brain and memory:

Like bone strength exercise also enhances the brain function and support thinking skills and memory. It stimulates hormones that increase the growth of brain cells. Exercise is the best way to prevent Alzheimer’s disease which is major reason of fear foe many Americans.

Skin health:

Moderate exercise enhances blood flow and delivery of nutrients and oxygen to the skin. Sweating allows the body to eject the waste through skin surface. This increase collagen ( protein found in skin) production which provides strength and elasticity to skin.

Blood pressure:

No matter what is your age, weight and gender exercise is good for blood pressure. It significantly lowers the risk of developing high blood pressure and help to lower the high blood pressure as well. However people with extremely high blood pressure should not rely only on exercise.


Type 2 diabetes can be controlled by exercise. Exercise reduces insulin requirement and help to work effectively. In fact it makes cells more receptive to the insulin effects.


Most importantly exercise is effective depression fighter. It helps to relieves stress and tension and boost mental energy as well. It improves neural growth and reduces inflammation in brain. It helps to release endorphins in brain and relax the muscles. When body feels better then mind will too because they are closely linked.

Prevent cancer:

About 35% of all cancer deaths may be linked to inactivity and overweight. Exercise accelerates the food passage through colon so significantly reducing the time that any toxins are in contact with body. In women it reduces the estrogen(hormone) level linked to breast cancer.

Better sex life:

Physical activity boosts energy levels and improves physical appearance, sexual pleasure and prevalence of sexual activity.  The endorphins produced as a result of exercise support the release of sex hormones. In men it also decreases the risk of erectile dysfunction. Reduced stress, boosted energy and increased blood flow are all results of physical activity and a combination for a good time in bedroom.

Better sleep:

Exercise improves the quality of sleep because it helps to tired body and mind as well. Regular exercise can help to fall asleep faster and get better and deepen sleep. Avoid late night exercise because it increases energy and contribute to sleeplessness.

Increase self-confidence & productivity:

Exercise makes you feel better about yourself and persuade you that look better. It efficiently improves the memory resources and productivity which leads to self-confidence.

Live longer:

According to a study exercise slows down the aging of cells. Obesity and inactivity led to short lifespan. Exercise has been shown to prolong the lifespan as much as 5 years.

Aim to do 30 minutes of exercise a day. In short exercise is the best way to feel happy, boost health and have fun.



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Tips for a Healthy Digestive System

About 60 million of Americans are affected by digestive diseases, brought not only by bad food choices but also by busy lifestyle. Digestive tract is about 30 feet long with division in 8 different parts. The digestive system breaks down the food into useful nutrients and extract the energy which our body need to perform the daily activities.  For physical and mental health, the maintenance of digestive health is as essential as rest of body is highly dependent on it. Gas, bloating, constipation and heartburn are the indications of poor digestive system. Getting better digestive health is not a big target to achieve, some simple lifestyle changes in diet and physical activities can make the digestive system better and efficient.


  • Stomach pain
  • Stomach bloating
  • Acidic taste
  • Growling in stomach
  • Burning sensation in stomach
  • Feeling nauseous

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To get rid of these uncomfortable situations, you should improve your diet and remain active and positive not only physically but also mentally. Along with it, there are few other ways which may be helpful for better digestive system.

Eat plenty of fiber:

It is well known that fiber is useful for good digestion. Soluble fiber dissolves in water help to lower the cholesterol level and regulate glucose level.

Soluble fibers are found in;

  • Nuts and seeds
  • Fruits and vegetables
  • Oat bran
  • Legumes

Insoluble fiber facilitate the movement of food items from stomach through digestive tract and make sure the bowel regularity. The good sources of insoluble fiber are;

  • Wheat flour
  • Wheat bran
  • Some vegetables
  • Whole grains
  • Citrus food

Limit fatty foods:

I general, food that contains fat contribute to slow down the digestive process and leads to constipation. However our body also needs fat. The key point is to limit the fat intake. More ever omega 3 fatty acids prevent inflammatory bowel diseases.

Try probiotics:

Probiotics( for life)  are beneficial bacteria that live in digestive tract.   These bacteria not only help in digestion but also lower the chronic inflammation and prevent infection. You can get more probiotics by eating yogurt.

Stay hydrated:

Water is most essential for digestion.  For a healthy digestion adequate fluid intake is required. Without water the whole body’s performance decreases which decrease blood pressure and leads to constipation. Get enough fluid in the form of simple water or from water rich foods. The experts recommend that consume 8 glasses of water a day.

Consume protein:

Protein is a part of healthy and balanced diet. Try to consume especially plant proteins. Although animals sources of proteins are useful but they also contain cholesterol and fats. Plant proteins are more beneficial because they contain unsaturated fats and no cholesterol.

Mange stress:

Stress can negatively affect the digestion. During stress the energy and blood are turned away from the digestive system. The effect on brain may affect the digestion because our brain and gut are connected. Therefore stress management techniques not only reduce stress but also improve digestion.

Eat mindfully:

How you eat is as important as what you eat. Mindful eating is paying attention to food and the eating way. Mindful eating reduces the digestive symptoms ulcers, bloating and irritable bowel syndrome. In order to eat mindfully;

  • Eat slowly
  • Select each bite consciously
  • Turn off TV and put away phone
  • Pay attention to taste, smell and texture of food
  • Chew food


One of the best ways to improve digestion is regular physical exercise. Exercise and walk help food travel through digestive system. Additionally exercise reduces constipation and prevents inflammatory bowel diseases. Activities like taking stairs instead of elevator, walk during coffee and lunch break and walk to work is helpful.

Get rid of bad habits:

Some bad habits may also be responsible for digestive issues;


Increase the risk of acidic regression and also associated with stomach ulcers and gastrointestinal cancer.


Alcohol can lead to heartburn and stomach ulcers. It also increases acid production in stomach. Reducing alcohol may help your digestion.

Late-night eating:

Body needs time to digest the food. Late night eating and lying down after eating lead to indigestion and heartburn.

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Itchy ear: Symptoms, Causes, Remedies & Treatments

Itchy ears are the most common issue in kids. Kids are extremely sensitive and are prone to ear infections easily leading to seductive desire to scratch them. Scratching ears is not good option because it leads to further complications.  Itchy ears are not usually a pre-start of a serious condition, but it may lead to a severe pain because of any hidden infection. For instance, some people stick-in sharp objects in the ears causing trauma to ear canal. Any fissure in the skin allow bacteria to enter through protective boundary to get the ear infected. You can visit MI Express Care Urgent Care Canton MI for ear infection.


The following symptoms indicate the ear itch;

  • Watery discharge from the ear
  • Pain in the ear
  • Tinnitus
  • Ear itch and redness
  • Ear pain that gets worse during movement


It is best to find out the actual cause of the irritation for appropriate treatment. The causes can be classified as

  • Bilateral ear itch: occur due to fungal or bacterial infection.
  • Unilateral ear itch: due to internal ear problem

Some major reasons of itching ears are;

Ear wax:

Human ear excrete dead cells and dirt in the form of earwax. This earwax is responsible to protect ear from foreign particles entering through ear canal.  It is also responsible for itchy ears if excessive amount is produced or pushed far in the ear canal. This thick wax can block the ear.


Psoriasis is the skin disease in which dry, red patches and scales build up. This skin condition appears on visible part of the body but it may also occur inside or behind the ear causes itching. This disease develops in body parts including;

  • Hands
  • Feet
  • Neck
  • Rarely on face, genitals and around nails

The variety of treatment option includes ear drops and steroid pills.

Skin allergies:

The ears can itch due to the inflammation in or near ear due to an allergic reaction. This reaction is because of shampoos, soaps and metal earrings. As ear canal is very sensitive so sometimes this itching can be due to change of products. Be conscious while introducing anything new to your skin and stop using if it is the cause.

Food allergies:

Similar to skin allergies some people have an allergic reaction to food which cause their ears to itch. Some vegetables, fruits and nuts are the common causes of food allergies. The doctor can diagnose the source of food allergy, severity and advise appropriate medication.


Sometimes itchy ears indicate infection. Usually bacteria cause them when someone had cold or flu. For example swimmer’s ear infection occur when water remains in ear even after swimming. In order to treat the infection possibly antibiotics and ears drops are used.

Improper cleaning:

Cotton swabs can inflame ear and cause itching. Improper cleaning method includes use of;

  • Pins
  • Matchsticks
  • Paper clips
  • Fingers

Hearing aid:

Sometimes the plastic or polish of the hearing aid causes an allergic reaction in the ear. When the users gets water in their ear then the hearing aid can trap the water causing itching. The solution is to use mold hearing aid.

Home remedies:

If ear pain and itching is not severe then the following remedies just meant for you.

Remove moisture:

Usually water stays in swimmer’s ears. To prevent this agglomeration prevent water from entering the ear.

White vinegar:

Putting a mixture of water and vinegar in equal proportion might help in itching.


Gargling or hot water steam may also help to get rid of itching.

Olive oil:

By using a dropper, put olive oil in ear. For good result you can also add crushed garlic in oil and boil the solution. This remedy is ready to cure you after the temperature bring down.

Warm water bottle:

In order to remove the excessive wax putting warm water bottle in ear may helps. The heat will melt the wax and drain it out of the ear.


Some safety measure can be adopted to prevent ear itching;

  • Avoid cleaning ears with objects like cotton swabs, paper clips and bobby pins.
  • Use anti-allergic jewelry
  • Use a swimming headband
  • Be careful with hearing aids
  • Be aware of allergies
  • Avoid soap and shampoo inside ear
  • Keep the ear free of excess wax
  • Avoid excess use of headphones
  • Use olive oil for excessive dryness


The ear itching is curable with appropriate medical assistance. The treatment mainly depends on the root cause. Some treatment options are;

Ear drops:

Moisturizing ear drops can be used to treat the dry ears.


In case of ear infection, antibiotic eardrops are used to kill the pathogens.

Ear syringing:

Ear syringing process is used in case of ear wax buildup to clear the ear canal.

Shower caps:

Shower caps are commonly prescribed for the person having itchy ear  to prevent the affected area  from getting moist.


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Food Items That Boost the Immune System

One of the best ways to stay healthy is choosing such a food that boost immune system.  Eating healthy and anti-oxidant rich food maintains good immune system and prevents infection and illness. The immune system consists of cells, tissues, organs, and proteins. These altogether fight against pathogens such as bacteria, viruses and foreign bodies that cause infection or diseases.

Over 70% of your immune system is in gut and what you eat forms the basis of health. Food is one of the most important tools that prevent diseases. A healthy body begins with a strong immune system. Here are some superstar foods that may help to boost your immune system;


Garlic everyday keeps the doctor away. Garlic has anti-bacterial and anti-viral properties. It stimulates the production of white blood cells and act as antioxidant in the body. This kitchen staple does more than increasing the flavor of food. Raw garlic can beat skin infection. Garlic may even help to lower the cholesterol.



Spinach is placed in our top useful food items list because it have plenty of

  • Vitamin C
  • Vitamin E
  • Carotenoids
  • Flavonoids

Vit C and E can support the immune system. It is also full of numerous antioxidants which enhance the body ability against infection-fighting of immune system. This super food contains folate, which helps body to make new cells and repair DNA. Raw or lightly cooked spinach is more nutrational.


Live cultures in yogurt such as lactobacillus(type of bacteria) can protect the intestinal tract. It also increases resistance to the immune relate diseases such as infection and cancer. These bacterial live cultures may prevent cold and other infections. Some yogurt contain probiotics that help support immune suatem and increasing the white blood cells count.

Citrus fruits:

After caught a cold most people turn toward vitamin C. Like yogurt citrus fruit also enhance white blood cells production. These cells are key to fight infections and build an immune system. The citrus fruits include;

  • Oranges
  • Lemons
  • Grapefruit
  • Limes

Our body does not produce vitamin C on its own so, for continued health daily intake is necessary.

Red bell peppers:

Although citrus fruits and vegetables contains most vitamin C but red bell peppers contains twice as much vitamin C as citrus. Red bell peppers also have phytochemicals and carotenoids, like carotene beta which are full of antioxidant and anti-inflammatory benefits as well. These peppers can help to clean out  the congested mucus membranes in nose and lungs. besides this vitamin C help to maintain healthy skin.


Broccoli is supercharged with vitamin A, C,E and minerals. It contains antioxidant and fiber as well. Plenty of nutrients that protect body from damage are found in broccoli. It is a good choice to eat regularly to support immune system.

Oily Fish:

Oily fishes like salmon, tuna and trout contain omega three fatty acids. Omega 3 fatty acid and other healthy fats enhance the production of white blood cells. They also help in production of compound that regulate immunity in blood and protect body from damage. Moreover, omega 3 lower the inflammation that is helpful in kids to keep them away from lungs infection.


Watermelon is not only refreshing but when it’s ripe it got numerous antioxidant that is called glutathione. It supports the immune system to fight against infection. Their red flesh provides lycopene which helps bone stay strong and balanced immune system.

Oats and barley:

Oats and barley are fiber enriched food items. These fibers have antioxidant and anti-microbial properties which protect from influenza and help immune system. They also increase inflammation which helps heal faster from an infection.


Blueberries, raspberries, blackberries, strawberries contain highest level of antioxidants which fight free radicals. These are good for immune system and general health.

Other ways to boost immune system;

it is important to be mindful of the other lifestyle factors that may affect the immune system.

  • avoid smoking
  • exercise regularly
  • minimize the stress
  • avoid alcohol
  • maintain a healthy weight

Remember that immune system is complex. Eating a healthy and balanced diet is the best way to support immune system.


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9 Ways You Can Improve Your Mental Health, From Today

The modern lifestyle has changed the ways of everyone life. Lot of work, lack of extracurricular activities Life mean to enjoy every moment to its core and stress-free happy times is the best thing you ever can dream about. In fact, mental health decides the fate of your overall health and nothing is impossible to achieve. So, you can improve your mental health level with some useful tips and ways.

  1. Positive approach. Thinking is what the we call the base of the mental health. Telling something positive to yourself will not only improve your capabilities but also increase the energy level. Negative thinking will not only land you in problems but also affect your overall health. Talk to yourself like “I can do it” “I will do it”, the words that encourage and motivate you. Do not always think about your life’s failures, people negative behaviors and past negative experiences. Appreciation and gratitude are something that keep your moral high, keep all the good times in your thinking and try to avoid the bad ones, as it is of no use to mourn for past. Convince yourself on try try again pattern and never to lose hopes in first or second attempt.

  1. One work. Be focused and present while doing anything, healthy approach is to do one task at one time. Multiple tasks will lead you toward fatigue and weigh your energies down. Do what pleases you and try to avoid what make you irritated. When you are lost while doing something, talk to yourself and bring back your attentions toward the activity. 
  1. Workout. Workout and exercise help the body to release the stress and cheers up your mood. This make it strong antidote for tension, anxiety and stress. Try to start from baby steps like start using stairs, going market or visiting a nearby friend. 30 minutes exercise is best for better health situation outside to be exposed to sunlight to get the body produce Vit D which enhance serotonin level in the brain. 
  1. Food. Food decide the fate of your stomach, which directly affect your overall health. What you eat directly affect your brain too, food make it produce serotonin which help in calming down the mood, while protein’s food boost tyrosine, dopamine and norepinephrine which keep you active and alerted. Fruits and vegetables are also enriched with different nutrients, minerals, fiber and other healthy items which body needs on regular basis and along with that nutrients which affect the brain chemicals responsible for regulating the mood.

  1. Open-Up. Don’t feel shy to laugh or letting know the people about something want to share. As, you know your beloved ones and true friends who cares for you, so you can share your mind with them. Trusting can increase your emotional & cheers level, as you will know about the shining corners of the people, which will result in making you positive. 
  1. Help Other. Don’t shy to rush to help someone in bad situation. Helping other will make you feel better about yourself and will make you happy. Being kind will not only make your mood calm but also it will increase your self-esteem sensation about yourself. 
  1. Break. When you feel you are doing too many difficult things since long, set aside and leave that thing you feel irritated. Try to do your favorite activities. Sometimes we feel exhausted while doing same type of regular activities for longtime, so body need a break, which help it to overcome the negative sensation. If activity is related to profession, you can make some changes to your life style like adding daily exercise to your routine, attending friends gathering and start going out with the people whose company make you happy.
  1. Sleep & Wake Up Early. Sleep has direct link to your mood. Set a suitable bed and rise time for yourself and try to maintain it. For better and deep sleep, try to relax, empty your mind of any stress and thoughts, speak to yourself that stress won’t help in positive way, but it would have negative impact. Another best thing is to stop using computer or TV an hour before you go to bed. Think your bed as your relaxation place, so use it for relaxing activities only.

9. Start Today. Make the improvement of your mental health as your first priority & start all these above stated things today on regular basis. Only you have to think  & take care of your health and the power to take positive actions for your mental health. Take these tips as start of new healthy lifestyle. Don’t wait, as it may lead to a disastrous mental health situation.

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15 Amazing Health Benefits of Garlic.

Garlic health benefits might surprise you. Garlic is an herb that is grown in various parts of the world. Garlic being aromatic and flavorful is used in every dish in the world. Particularly garlic is high in sulfur which is believed to responsible for its smell and taste. It is safe idea to eat well to be well.

Eating garlic is not only good for health but help to prevent major causes of death including cancer, heart diseases and strokes. Here is what you need to know about garlic health benefits for health.

 1.  Heart Health.

Garlic has been recognized as preventative agent and treatment of cardiovascular diseases. Cardiovascular disease is associated with factors like cholesterol, increased platelet aggregation, hypertension and raise LDL. Surprisingly all these factors can be controlled by eating garlic.

2. Prevent cancer:

More importantly garlic helps in preventing many types of cancer including bladder, prostate, stomach and lung cancer. This cancer preventing property of garlic is due to selenium in it.

3.  Treat cold and cough:

Traditionally garlic has been use to treat common cold and cough. Consuming crushed cloves of garlic significantly reduces the severity of cold. Eat garlic on daily basis, it will keep you away to visit MI Express Care Canton Urgent Care

4. Improves digestion:

Similarly regular consumption of garlic helps to maintain a stable level of digestion. Even inflammation, irritation and swelling can be successfully eliminated by using garlic. It not only boosts digestion but also helps relieve stomach gas.

5. Anti-bacterial and anti-parasitic:

Since past era garlic has been used to treat bacterial, fungal and parasitic infections. Garlic extract helps children with tapeworm infection.  A garlic based mouthwash helps to prevent from cavity causing bacteria.

6. Bone health:

Moreover garlic impact estrogen level in menopausal women and prevent from osteoarthritis. It also minimize bone loss and improve overall bone health.

7.  Purifies blood:

Besides bone health garlic also purify the blood by flushing out all the unimportant toxins out of body. This ensures a healthy skin.

8. Prevent blood clot:

Excessive blood clotting can lead to heart attack and strokes.  Garlic consumption makes the blood thin. So try to consume more garlic.

9. Eye care:

Consuming more garlic is also beneficial for eyes. This is because garlic contains all the nutrients which help to treat eye infection. It also prevents death of retina cells.

10. Ear aches:

Likewise eye care garlic is also used for curing ear infections and ear aches due to its antibiotic and antiviral property.

11. Skin care:

Because of antibiotic properties garlic helps to treat many skin conditions. These include skin rashes, cold sores and psoriasis. Garlic is highly effective for the treatment of acne along with other ingredients like honey, turmeric and cream. Additionally it also helps in delaying aging and cell synthesis.

12. Prevent hair loss:

This herb helps to treat hair loss and promote hair growth. Regular application of garlic gel help to treat alopecia(spot baldness).

13. Treat diabetes:

No doubt diabetes is most harmful of disease existing in the world. Diabetes if put not under control may result in disorder like heart disease, failed kidneys and poor eye sight. Garlic is advised to be used in diet and applied in the form of oil by diabetics.

14.  Weight loss:

Like diabetes obesity is a disease. Again garlic helps in losing weight and reducing obesity. Garlic boost metabolism and keep fuller for longer time. In this way it helps weight loss.

15.   Sex benefits:

Garlic is not just good for health, but might help your sex life. Make sure that your partner eats too! Garlic improves blood circulation to sexual organ in both men and women. Because of its mood killing eat in moderate amount.

Thus garlic is invaluable herb with a lot of health benefits. Indeed it is easy to include in diet. On the whole garlic is a powerhouse of flavor and medicinal blessing for mankind.





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