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Cabbage family of vegetables - broccoli, kale, Brussels sprouts, and cauliflower contain indoles which act as antioxidants to protect against several cancers.
Caffeine in tea, coffee and some soft drinks increases urine output; they make a poor choice to hydrate after exercise workout.
Yoghurt and cheeses do not contain high levels of calcium compared with milk, as believed erroneously. Vitamin D, lactose and proteins in diet help the body absorb calcium better. Non-fat or low-fat milk has higher levels of calcium than the full-fat milk, which should always be avoided by adults. Butter, cream and cream cheese contain no calcium and are a concentrated sources of fat. Avoid them.
Know your calcium sources. Childhood supplementation with calcium prevents later-age bone decay (osteoporosis). You need about one gram of calcium per day. Get it from low-fat milk, cheeses, spinach, figs, almonds, etc.
Calcium supplements may not provide good absorption of calcium unless they also contain vitamin D. Increase calcium content of foods by simply adding non-fat milk powder; try it in soups, sauces, gravies, rice and cereals.
Some medicines taken over long period increase calcium loss. Those drinking too much coffee or tea, consuming alcohol, having sedentary lifestyles, smoking cigarettes, taking too much fibre in diet and being under weight are the high risk groups.
Getting your daily requirements of calcium can be difficult; consider taking supplements that provide about 300-400 mg of calcium per dose, preferably also containing magnesium, a mineral which is ordinarily deficient in people who need more calcium. Do not take much larger doses of calcium since they do not absorbed and go to waste.
Our ability to absorb calcium decreases with age; growing children can absorb as much as 75% of dietary calcium while adults absorb around 15%, that's why they need to increase calcium intake through diet or supplements.
Throughout a lifetime, women lose up to 45-50% and men, 20-30% of bone mass (around 300 mg calcium per day). Body increases absorption of calcium when needed, so take diet high in calcium, particularly as you get closer to menopause.
Calcium and magnesium deficiencies are linked to high blood pressure; both can be supplemented using low fat dairy products.
Calcium is required not only for healthy bones but also in nerve function, regulating heart beats and keeping the blood clotting system functioning properly.
Develop awareness about caloric value of goods. Instead of agonising over exact caloric value of foods, learn to classify them as high, medium and low calorie foods. Avoid high calorie foods altogether and look for opportunities to eat more of low calorie foods.
Target your calories and count them efficiently. A healthy target is about 2,000 calories for adult males and 1,800 calories for adult females. Remember, calorie requirements change drastically in growing children, and during pregnancy and lactation. Reduce weight by two pounds every month (an easily achievable target), by cutting out 250 calories per day. And that is not difficult. Each slice of bread or each fruit is 100 calories. But a serving of candy, pulao or qorma is about 500 calories. About 3,500 calories make up one pound of body weight.
Know the calorie game. Multiply your weight in pounds by 13 to 15 depending on your physical activity; that's how many calories you are consuming if your weight is constant, more if you are putting on weight.
Identify calorie leaks. Each kilogram of fat is 9,000 calories, each kilogram of protein and carbohydrate gives 4,000 calories. Calories leaking into your body come from improper combination of fat versus carbohydrates and proteins.
Two-thirds of all cancers are caused by diet and use of tobacco. Mouth cancers are highly prevalent in people chewing betel and tobacco. Occupational hazards though highly touted, only contribute 4% of all cases. Your chances of dying of cancer are directly proportional to the amount of fat and indirectly proportional to the amount of fibre in your diet.
Never use deserts or candies as bribes to children.
Canker sores on or under the tongue, painful and irritating, usually disappear within a week; if they do not, see your doctor. If you are prone to cold blisters (herpes), protect your lips with a sunscreen lip care product. Eating and licking lips removes protection, so you must continually replenish the protection.
Carbohydrate loading practised by athletes is of little value; a balanced high complex carbohydrate diet eaten on a daily basis is the answer to peak athletic performance.
Carbohydrates do not stick to your ribs, as erroneously assumed. Your 60% diet should be carbohydrates. They are easy to burn and keep metabolism rate high to help you maintain weight.
Carbon monoxide is a heavier gas that accumulates around a running car engine in an enclosed area. Inhaling carbon monoxide can cause quick death; avoid running cars in garages or unventilated spaces.
Men are less cognisant of their well being, half as likely to visit the doctor. Male doctors are particularly negligent of their own health. Special attention is needed by spouses to care for men over 40.
Cataracts in the elderly is caused by environmental oxidation of the lens proteins, which do not get repaired easily as with age the antioxidant enzymes decrease in the lens. Antioxidant nutritional such as beta-carotene, vitamin C and E may delay the onset of cataracts. Surgery is often unavoidable; get it done at the right time.
Women have greater tendency to show cellulite (crosshatched appearance due to fat) than men because of differences in the strength of skin. Creams, brushes, lotions, rubdowns and rubber pants won't get rid of cellulite - only proper diet and regular aerobic exercise will. All cellulite clinics are fraudulent.
Get your blood pressure checked once a month. Women taking oral contraceptives or those who are pregnant should check more frequently. Know what your limits should be. Allow for some variation but if you record higher pressure consistently, see your doctor immediately. Know how to take your blood pressure. Avoid using electronic gadgets to measure blood pressure. Do not smoke for 30 minutes, sit down and relax for 10 minutes in a quiet room before taking pressure. Do not repeat the test immediately.
Chelated minerals (minerals chemically combined with other things) are sold at higher price with claim that they are better utilised by the body. Fact is they are just as good or bad as plain minerals since the chelated form breaks down in the intestine before being absorbed. Don't waste your money.
Chemical poisoning from household cleaners, insecticides, poison baits, laundry, and home maintenance supplies are common. Keep them out of the reach of children. Use child-proof latches to closets.
Chew sugarless gum within 15 minutes of finishing meals and continue chewing for 15-20 minutes to stimulate secretion of saliva that neutralises tooth-decaying acids in dental plaque. Chewing gums longer can cause jaw pain, erode biting surfaces, crack filings and loosen dental inlays. Dispose-off chewed gum properly. If it sticks to clothing, put it in the freezer and then brush it off.
If you take chewable vitamin C tablets, make sure you brush afterwards at least rinse your mouth out. A 500 mg dose of vitamin C can make your mouth acidic enough to start dissolving tooth enamel.
Beat betel chewing by adopting chewing gums (sugar-free or sorbitol base type), cardamoms, fennel, or cloves to beat the habit. Rinsing mouth with dilute solution of hydrogen peroxide twice a day also works.
Digestion begins in mouth. Chew long enough to allow mixing of enzymes with food for proper digestion. Chewing with open mouth causes air entrapment resulting in belching and bloating it.
Chicken skin is high in fat and absorbs more upon frying it. Remove it before cooking. If you must fry chicken, use high temperature quick cycles to reduce uptake of oil in meat.
If you can not provide a good role model of healthy eating, you children will never grow to healthy adults and will not be able to pass on to their children. Somehow you must break this chain of unhealthy eating habits. children need more calories than do adults; just because a child is small do not short them on portions compared to adults or bigger children.
Chilli peppers lower cholesterol by reducing cholesterol production by the body; the hot stuff, capsaicin, in peppers is also good for heart and vessels.
Ask for low-salt and MSG-free (Monosodium glutamate or Chinese salt) version of foods in Chinese restaurants to prevent retaining body water and loading kidneys. Avoid fried rice recipes, egg rolls and fortune cookies. Choose steamed or stir-fry versions of all foods.
Always wash your hair after swimming to remove salt and chlorine from skin, both of which dry it out and can change the colour if your hair is tinted.
Though highly touted, chocolate and strawberry allergies are not proven.
Cholesterol comes only from animal sources which are generally rich in saturated fat also; some sources are high in cholesterol but low in saturated fat such as organ meats and eggs; butter, sour cream and nuts are high in saturated fat but have low or no cholesterol. Select food not only on its cholesterol content but also how much saturated fat it has.
Know your cholesterol level. Keep it between 150 and 200; lower or higher levels both have side effects. Other blood chemistries follow the suit so you need not worry about too many other things.
Cholesterol level test can give different values. Do not eat anything for 12 hours, do not exercise and rest sitting down for 5 minutes before the blood sample is drawn. Get two readings a month apart and average them.
Cholesterol-free claims of oils are superfluous since besides butter and ghee, no oil has any cholesterol. Among the oils, stay away from palm, coconut, olive, peanut and soybean oils; they have too much saturated or monounsaturated components.
Cholesterol related diseases are reduced when your diet contains soluble fibre, polyunsaturated fat, deep sea fish and you routinely engage in aerobic exercises. Instead of counting calories and cholesterol content, cultivate healthy eating habits. add 15 years of leisure time to life. A 35 year old heart-disease prone person can add: 4.2 years by reducing cholesterol from 300 to 200; 1.7 years by reducing cholesterol to 200 from 250-300; 2.3 years by quitting smoking; 5.3 years by bringing diastolic pressure down to 88 from 105; 1.7 years by slimming to ideal weight
Switching to cigar or pipe does not reduce the risk of lung cancer; it only increases the risk of mouth cancer. People who start with pipe or cigar have higher incidence of mouth cancer and a slightly lower risk of lung cancer if they do not inhale.
Chocolate, red meat, tea, coffee and alcohol increase craving for cigarettes. Consider it if you are planning to quit smoking.
Get teeth professionally cleaned. Once a year your dentist should clean your teeth to remove deep plaque, examine receding gums and treat problems.
Cod liver oil may contain pesticides or other contaminants coming from fish livers, where these compounds tend to concentrate. Fish liver oils are also very rich in vitamins A and D, which can be toxic in high doses (no more than a tablespoon or two a day should be taken).. Do not use these indiscriminately. Since the deficiency of vitamin A and D is not a particular concern, shun the cod liver oil.
If you are a healthy adult and like drinking coffee or tea, there is no reason to give it up. If you feel jittery, sleepless or falling to an addiction, you may want to cut down on the number of cups per day.
Colds are not precipitated by exposure to drafts or by keeping feet wet. There is no connection. No antibiotic treatment is necessary for a common cold; do not insists on treatment. Cold Virus does not spread as easily as many think; being in the same room does not make you catch cold from a sufferer; direct contact to secretions does.
Infants have immature never control system that causes cramps; milk fermentation in stomach produces gases that also cause discomfort. There is no good treatment except avoiding foods that cause flatulence. If any home remedy works, use it but don't go overboard with it.
Collagen, a skin protein, is added to cosmetics only make them expensive; it does little good. It is worthless in improving appearance of skin.
Colon cancer incidence is reduced in people consuming high fibre vegetables. Fibrous foods also delay absorption of sugar and may be useful in the management of diabetes. Grains and cereals are the highest source of fibres. Highest fibre source in fruits is apple, in vegetables, pea and among lentils, legumes and beans. Rice is a low source of fibre.
Use light-coloured meats. Simplest way to select meat is by its colour. Leaner the meat, lighter is its colour. Use white poultry meat (breast) which has one-third the calories in thighs and leg. Select the whitest fish.
Colour blindness is the popular but incorrect term for the condition of being unable to distinguish between certain colours such as reds and greens; it is hereditary in nature and nothing can be done about it. Coloured contact lenses can be used, though not at night, to only partially correct the situation. But it is best left unattended.
Avoid coloured foods; most colours have side effects causing allergic reactions to cancer. Do not buy pre-packaged spices; they are almost always coloured to disguise their poor quality.
Urine that is cloudy or blood-tinged can be due to jaundice, loss of body fluids or bladder or kidney infections; however, many drugs and foods also change urine colour.
Commercial yoghurt is very high in saturated fat that can be hazardous to health; make your own yoghurt by using low-fat milk and culture it with left over yoghurt. Yoghurt makers are simply low temperature incubators; they are helpful but not necessary.
Don't go crazy commuting. Listen to good relaxing music; adjust timings to avoid peak traffic delays. If a motorist cuts you in or misbehaves, check first what you may have done wrong. If so, correct it, if not, forgive; Never fret. If you're getting delayed, do not get anxious. Ask yourself: What would I do when I get there? Chances are things can wait.
Complex carbohydrates (such as starches) are preferred to simple carbohydrates (such as refined sugar) because they are absorbed slowly and often incompletely. Fast absorption of carbohydrates triggers a strong insulin response which not only disturbs the sugar balance in the body but also promotes blockage of arteries. There is no caloric difference in the absorbed portion of carbohydrates of different types.
Take a break from your computer. Reduce eyestrain and strain to neck and back by getting up from chair every 40 minutes, stretching, walking or doing simple relaxation exercise.
Head pain in an injury and trauma that leaves you unconscious even momentarily should be quickly checked out to rule out concussions and skull fracture.
Momentary loss of consciousness if the sufferer regains consciousness within a minute or two is not of major concern. If it persists longer, it can be a sign of diabetes, heart disease or stroke.
High fibre diets are particularly useful for people suffering from constipation, intestinal disorders, gall stones, diabetes, heart disease and obesity. The preventive role of fibre is now well established in many diseases including cancer. Normal bowel movement is not necessarily an event first thing in the morning or even every day. It varies with individuals and all such schedules are normal. So do not try to fit your normal activity to a stereotype schedule. More people think they are constipated than there are people who are constipated. Avoid constipation if you are a heart patient. Straining with bowel movements worsens heart rhythm. You should increase fibre in your diet and may begin using stool softeners to reduce strain.
Hard contact lenses fix the problem of abnormal curvature of retina soft contact lenses have no effect. Contact lenses of all types easily get contaminated with bacteria unless sanitised every day; do not ignore to clean them regularly
Cook gently. Cooking makes food easy to digest, more tasteful, and more hygienic to eat and store. Done improperly, it can also destroy the nutritive value of food, especially the vitamins. Never over-cook food. Try low-heat recipes and use microwave cooking wherever possible. Cooking directly on fire chars the food and makes it carcinogenic.
Biscuits (cookies) are extremely high in saturated fat and calories. Problem is that once you take one, it is hard to stop only solution is to stay clear of them.
Cleanliness in cooking and cooking places is essential to avoid contamination with bacteria. Do not mix utensils and cookware used for raw food and cooked food. Never eat greens (salads, etc.) or cold foods unless you are sure that they have been properly washed. Always use fresh kitchen towels.
Cooking does not always destroy allergens in foods.
Anaemias are also caused by copper deficiency commonly seen in infants fed cow's milk or copper deficient formulas.
Never use a sharp object such as a razor blade or knife to remove corns and calluses. Soak them in salt water, moisten with oil and then file with pumice stone or a special callous file. Protect with petroleum jelly. corns, bunions, warts, rashes should be treated promptly even though may not be discomforting.
About half the world population uses corrective lenses to improve sight; so, if you are advised to wear glasses, it is not an indication of an abnormality.
Marriages among the first cousins, both maternal and paternal, promote genetic disorders in the off-spring. Such communions are also illegal in many parts of the world. If you suffer from easily heritable disorders like thalassaemia (a blood disease), you should not marry another thalassaemia carrier.
Do not give cow's milk to infants during the first year, recommends the American Paediatrics Association. Breast-feed them or give formula milk.
Craving for salt increases as you increase salt use; it also works vice-versa. Taste for salt can be easily changed by cutting down on salt slowly. salty foods appears when you become sodium deficient such as after severe vomiting, diarrhoea or profuse sweating.
Avoid cream soups such as New England clam chowder, cream of chicken or tomato, etc. Clear soups are low in calories but may be high in sodium, specially in the Chinese restaurants.
Creams and lotions put a protective coating to preserve moisture loss. In dry climate, put some oil all over after taking shower. Dry skin ages fast.
Cruciferous vegetables like cabbage, mustard, Brussels sprouts, cauliflower, horseradish, turnip, water cress, radishes, take their name from the cross shape of their flowers. These vegetables contain sulphur that gives them their pungent odour and taste; the enzymes in these vegetables act as antioxidants and protect us from cancer, skin ageing and heart disease. Fall in love with a cruciferous creature.
Not talking about sex at early age breeds many cultural taboos that turn into serious psychological problems in the adulthood; causes of frigidity in women and impotence in men are mostly the result of poor sex education.
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