Top Signs of Electrolyte Imbalance

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Electrolytes are present in our body and balanced electrolytes are essential for normal functioning of our cells and organs. Common electrolytes are sodium, potassium, chloride and bicarbonates. Its imbalance could cause symptoms including rapid heart rate, headaches, weakness, blood pressure changes, thirst and even seizures etc.

These electrolytes are essential for the muscle function, nerve function and also regulate blood pressure and body fluid balance. Imbalanced electrolytes can result in variety of symptoms depending on which electrolyte is out of balance and whether it is high or low. Sodium is one of the most abundant electrolytes in our body which is necessary for maintaining the body’s fluid balance.

 

Electrolytes

Fatigue

Imbalanced electrolytes can cause fatigue. Magnesium is vital for maintaining enzyme levels, keeping bones and our nervous system healthy. It also helps in the metabolism of other electrolytes like sodium, potassium and calcium.

Falling short on magnesium can result in fatigue. Daily recommendation is 400mg per day for men and 300mg per day for women according to National Institutes of Health. Add dark leafy vegetables, grains, nuts and seeds, whole grains and poultry for magnesium.

Irregular Heartbeat

Potassium is involved in facilitating electrical impulses which is needed by our body for muscular contractions and for normal functioning of the brain and nerves. This electrolyte also controls our heart rate.

Low potassium happens during diarrhea, vomiting and even from some medications such as diuretics, laxatives etc and could cause muscle weakness, tingling, muscular spasms, palpitations and numbness. Too much potassium can also cause muscular weakness, and even life threatening cardiac disorder.

Tingling sensations in fingers and feet

Calcium is not only required for the formation of bone in our body but also for muscle contraction, blood clotting and maintaining normal heart rhythm. Too much calcium can cause thirst, kidney stones, bone pain, muscular weakness, constipation etc. Calcium deficiency often occurring as a result of Vitamin D deficiency can cause tingling in feet, fingers and other serious conditions as well.

Excessive itchiness and poor circulation

Imbalanced electrolytes especially phosphates, when they are too high, one can experience severe itchiness and calcification of blood vessels as well which can affect your circulatory system. Processed meats and canned foods are high in phosphates as it as a common preservative.

 

To balance your electrolytes levels, try eating foods rich in electrolytes- potatoes, spinach, sweet potatoes, mushrooms, peas and beans. Besides electrolytes, these foods are also rich in important vitamins and minerals, essential for brain health, muscle health and heart health.

 

 

Top 10 foods for Strong Bones

Top 10 foods for strong bones
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For good bone health and in turn stronger health, calcium enriched-foods are necessary as they stimulate the 99% of calcium stored in our bones. There are many health benefits associated with good bone health. Most of us already know that adding milk and cheese to our diet can make our bones strong as they are rich in calcium.

But for good bone health and proper absorption of calcium, along with calcium, other components like magnesium, phosphorus, potassium and vitamin D are equally vital in our diet. Here are the top 10 foods for strong and Healthy Bones

1. Citrus Fruit Juice

Citrus fruits have vitamin C, which has been shown to help prevent loss of bone mass. Adding citrus fruits (Grape fruit or orange juice) to your breakfast can be a best way to start your day. Even though orange juice doesn’t naturally contain calcium, but still it is a great food to aid bone health.

 

2.  Soy Milk

Soy Milk

It is a rich source of protein, fibre, vitamins and minerals and really beneficial for promoting absorption of calcium in our body and preventing loss of bone mass. Soy milk is a brilliant choice for people who are lactose-intolerant.

 

3.  Salmon

Fish

Salmon and other types of fish offer several health benefits and providing bone- boosting nutrients is one of them. It is a rich source of Omega-3 fatty acids and Vitamin D. Vitamin D helps your body use calcium and omega- fatty acids aids in bone health. Salmon is not only good for your bone strength and health but also good for cardiovascular system.

 

4.  Sweet Potato

Sweet Potato

Most of us don’t know that besides calcium, our bones also needs magnesium and potassium, as deficiency in these two nutrients can lead to problem with your Vitamin D balance and in turn affect your bone health. Potassium neutralize acid in your body that can leach calcium out of your bones. Sweet Potato is a good source of these two nutrients. Remember to eat it in moderate amount and with no salt at all.

 

5.  Green Vegetables

Leafy Greens

Being rich in folic acid, all kinds of vitamins and other nutrients, it is the best super food for healthy and strong bones. Vegetables like kale, broccoli, spinach, turnips are easily absorbed by our bodies and promote bone health. Collard green is another leafy green vegetable containing good amount of calcium, magnesium, Omega -3 and vitamin K, which are all essential to bone health. One cup cooked collard green contains one fourth of daily dosage of calcium requirement.

 

6.  Dairy Products

Calcium

Dairy products such as cheese and yogurt are rich in calcium, protein, vitamins as well as Vitamin D. The calcium from the dairy products and milk are easily absorbed by our body. Dairy products also help maintain a healthy heart, boost our immune system and generate energy.

 

7.  Sesame seeds

Sesame Seeds

They contain essential nutrients for healthy bone like calcium, magnesium , vitamin K and D. Addition of sesame seeds and flex seeds in your diet can be really good for your bones.

 

8.  Pumpkin

Pumpkin Health Benefits

For maintaining healthy and strong bones, besides calcium our bone also needs other vital minerals and vitamins. Pumpkin and its seeds are the best food that is not only rich in calcium but also magnesium, Vitamin E, B1, iron and phosphorus.

 

9.  Nuts and Seeds

Cashew Nuts Health Benefits

Nuts like almonds, pistachios and walnuts are also rich source of calcium protein and other nutrients. Almond butter is also a good way to boost your calcium intake. Make sure to have them in moderate amount.

 

10.  Milk

milk health benefits

Calcium is an important constituent of our bones and for our bones to be strong; we need to enrich our diet with calcium, potassium, magnesium, Vitamin D and B12 rich food like milk. It is one of the richest sources of calcium. Adults usually need 1000mg of calcium per day. Adding milk can help you maintain good healthy bones.

 

 

Health Benefits of Cumin Seeds

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Cumin seeds are widely used in cooking in Asian countries. It isa common kitchen herb known for its distinct flavor , aroma and potential health benefits, including the ability to aid digestion, improve immunity and several others. This spice is loaded with nutrients like dietary fiber, iron, manganese, copper, calcium and magnesium. Here are few potential health benefits of cumin seeds

 Cumin Health Benefits

 Natural Laxative

Cumin, due to its high dietray fiber content, is considered as one of the healthy natural laxatives. It also has antimicrobial and antifungal properties. People who have health issues like chronic constipation ( one of the main cause behind piles or hemorrhoids), can add cumin to their diet. Cumin in powdered form has shown to be effective in treating constipation and also healing up of infections and wounds in the digestive and excretory system.

 

Good For Lactating Mothers

This health benefits of Cumin, might come as a surpise to few, but yes cumin seeds are good for lactating mothers as well as during pregnancy and menstruaion. This spice contains a compund named thymol , which help increase the secretion of milk in lactating women. It is also rich in calcium and iron, minerals which are vital for lactating mothers and during pregnancy.

 

Natural Remedy for Common Cold

If you are suffering from common cold (a viral infection), consume few cumin seeds with warm ater. Cumin contains essential oils that act as disinfectants and fight viral infections repsonsible for common cold. It aso supresses the formation of cough in the respiratory system. Being rich in Iron and Vitamin C, it boosts our immune systme and keep infection from becoming worse.

 

Prevents Anemia

Cumin can be used as a nutritious supplement to a diet of those people who suffer from iron deficiency anemia. It can avoid the symptoms associated with anemia, such as fatigue, anxiety, and digestive isssues.

 

Aids in Digestion

Cumin contains essential oils and certain compunds that facilitate the secretion of acids, bile and enzyme , in our stomach and intesetine, which are vital for complete digetion of food . Besides aiding in healthy digestiona nd promoting appetite, it also cures gastric problems . Cumin seeds taken with warm water can provide relief from gastric problems, stomach aches as well as pain during menstruation.

 

 Good For Respiratory System

Cumin seeds contain essential oils and stimulating agent, which makes them ideal for promoting the health of our respiratory system and treating symptoms associated with bronchitis and asthma. Being anti-congestive in nature, cumin seeds may help loosen up the accumulated phelgm and mucus in the respiratory tracts.

 

 

 

Vitamin Essentials for Women

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To maintain health and prevent health problems related to vitamins and minerals deficiency, we need to make sure to add variety of vitamins and minerals  in our diet or if necessary, take vitamin and minerals supplements. Here are top Vitamin Essentials for women

1. Multivitamins

 

Multivitamins are an essential supplement to keep you healthy. Every vitamin performs a specific function in our body. Make sure that your multivitamins contain Vitamin A, C, D, E and K and B complex and minerals like potassium, zinc and iodine.  Avoid mega-vitamins as they may contain high levels of vitamins and minerals, which could be dangerous to your health. Here are the top Vitamin Essential for women

  •  Vitamin A

If you want to maintain overall health of your body including good vision, start taking vitamin A rich food. There are two types of vitamin A: Preformed Vitamin A (found in meat, poultry and dairy products) and Pro- vitamin A (Found in orange and yellow fruits and vegetables).

  • Vitamin C

Immunity booster and speed up growth and repairing process in the body. Broccoli, grapefruits, oranges, green and red peppers, potatoes, sprouts, tomatoes.

  • Vitamin E

Vitamin E anti aging property and helps in slowing down age-related changes in your body and also good for skin and hair. Sources: almonds, peanut butter, cod liver oil, sunflower seeds.

  • Vitamin K

An important vitamin for strong bones and also helps in reducing heart diseases. Source: Green Leafy veggies, fish oil, soybean oil.

  • Vitamin B Complex

All forms of Vitamin B helps in making energy from the food we eat and also helps in forming Red blood cells. Sources are fish, poultry, eggs, green vegetables, beans, peas. Not getting enough of vitamins can cause diseases, for example lack of B12 or B6 can cause anemia.

2.  Vitamin D

Vitamin D

Vitamin D helps in the absorption and utilization of calcium, which is a main building blocks of bone. To prevent Vitamin D deficiency, sun exposure is necessary.

This Vitamin also protects against osteoporosis and bone injury and help reduces the risk of multiple sclerosis, rheumatoid arthritis and various types of cancer. One can get Vitamin D from egg yolks, saltwater fish, milk, cereals and Vitamin D supplements. Vitamin D Daily requirement

3.  Calcium with Magnesium

Calcium and Magnesium are essentials minerals required by our body. Calcium helps in keeping our bones and teeth healthy and strong, promote proper functioning of our blood vessels and nervous systems.  Vitamin D and magnesium are essential to help the body in calcium absorption and utilization.

Magnesium also prevents calcium’s potentially constipating effects. Natural foods rich in Magnesium and Calcium

4.  Omega-3 Fatty acids

Omega-3 Fatty Acids

Omega-3 fatty acids are good for your heart and brain health. It is a healthy fatty acid which prevents the formation of plaque in your arteries and lowers the levels of bad cholesterol in the blood. It also lubricates your joints. Fish oil and some plant and nut oils are rich in Omega-3s.  Daily requirement of Omega-3

5. Folic Acid (Vitamin B9)

Folic acid is essential for women during pregnancy. It helps protect against neural tube defects in babies. It is also important for women who are not pregnant, as folic acid is required in the formation of red blood cells. There are various vegetables and grains which are rich source of folic acid. Daily Dosage of Folic Acid

 

 

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Top 10 Health Benefits of Lemon

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Everyone knows that lemons are refreshing, but is it really worth going through the hassle of adding a squirt of lemon juice into your glass? The answer is unequivocally yes. With only a few drops, lemon juice packs a great deal of nutritional power. Lemons are chock-full of vitamin C, B, fiber, potassium, magnesium, calcium, and iron.
So why not just eat lemons, or drink the juice straight rather than diluting it in water? The answer is simple – because lemon juice is highly acidic, so making a habit of consuming it straight would quickly take a toll on your teeth. You can drink as much or as little as you like, to your personal taste, provided only that you remember to dilute it. So what exactly are the health benefits of lemon water?

 

natural remedies for mosquito bites

1. Aids Digestion

Lemon juice encourages your liver to produce more bile, which is a critical part of the digestive process. The vitamin content in lemon water also helps free your digestive system of a variety of toxins, and has been proven to alleviate a variety of common digestive symptoms like bloating and heartburn.

 

2. A Powerful Diuretic

Lemons have natural diuretic properties. Because lemons can help you increase urination, your body is better equipped to quickly discard toxins, keeping your urinary tract in good health. This can even help your liver by maximizing enzyme function.

 

3. Immune System Booster

Anytime you find yourself feeling stressed, your body starts to lose vitamin C, which can compromise your immune system. Lemons are an excellent source of vitamin C, which has a host of benefits apart from making you more resistant to illness. Vitamin C makes it easier for your body to absorb iron, and it’s a potent anti-inflammatory, which is useful for preventing serious illnesses including heart disease and cancer.

 

4.  Powerful Antioxidant

Phytonutrients are one of the many nutrients that make lemons so healthy. They contain considerable antioxidant properties, which some studies have connected to both your health and the aging process.

 

5.  Regulate pH Levels in the Body

While it’s true that lemons are acidic, after the body consumes them, they actually become alkaline, and can actually help with alkalizing the blood. This is valuable to your health because acidic pH levels in the body are a serious risk factor for a variety of diseases. Lemons are also useful at alleviating joint pain resulting from uric acid due to their modulating effect of body acidity.

 

6.  A Regular Source of Potassium

It’s incredibly common for people to have a potassium deficiency because it can be difficult to find good sources of this critical nutrient. Potassium is used in everything from nerve communication to regulating your blood pressure, so having a regular source in your diet can significantly bolster your wellness.

 

7.  Promotes Skin Health

Nothing has as much impact on the health of your skin as what you find in your diet. Vitamin C is an important part of healthy skin, and the antioxidants found in lemon juice may actually help prevent or reduce the creation of wrinkles.

 

8.  Freshens Breath

Lemons have been proven effective at mitigating gingivitis, relieving tooth aches, and even freshening breath. However, before you start rubbing lemon juice over your gums anytime you have a toothache, it’s important to remember that all things should be taken in moderation. Due to the acidity of the juice, overuse could potentially cause erosion of your enamel.

 

9.  Helps You Quit Caffeine

Researchers at the Boston University found that people who were trying to quit drinking caffeinated beverages were over three times as likely to be successful when switching to lemon water. Apart from being a healthier alternative, many people find the switch helps above caffeine crashes.

 

10.  Prevents Dehydration

Anytime you find yourself thirsty, your body has already begun to be dehydrated. Dehydration can cause us to feel tired or sluggish. It can also lead to stress, confusion, constipation, and even affects blood pressure which can make it more difficult to sleep. Lemon water provides re-hydration, tastes better than water by itself, and provides critical support for nearly every system in the body!