Swimming: A healthy way to stay fit

 

 

 

 Swimming is one exercise that very many people are afraid of because of their phobia for water.  Phobia aside, it is one of the best and most effective exercise for weight loss. Swimming is a great workout because it requires you to move your whole body against the resistance of the water. It is a great recreational activity for people of all ages.

When the human body is submerged in water, it automatically becomes lighter.

BEFORE YOU DIVE IN:

1) Be sure you know how to swim

2) Exercise your muscles

3) Make sure you have a life guard close by if you don’t know how to swim very well

4) Drink a lot of liquids.

BENEFITS OF SWIMMING:

1)      Helps maintain body weight. Once you start swimming regularly, it won't take long before you start losing all those extra pounds.

2)      Reduces stress

3)      Enhances flexibility

4)      Swimming is a great way to increase muscular strength and muscle tone

5)      Swimming is a strenuous activity that will make your heart healthy. It makes the heart  more efficient in pumping ,which leads to better blood flow throughout your body

 

Consequences of excess salt and sugar

    Salt and sugar are both used to add taste in our meals, without which our meals are tasteless. Salt and sugar also regulates various metabolic functions in the body such as our blood pressure, blood sugar levels etc. Like most foods and nutrients, they can be helpful in small amounts. However, if you consume too much salt and sugar, you may put yourself at risk for health complications like heart disease and diabetes.

EXCESS SALTS
    The human body only needs about 3.8 grams of salt per day, but most people consume closer to 7 grams daily. The sodium in salt influences the volume of liquids retained by the body outside the cells. This determines blood volume, which in turn regulates blood pressure. On the other hand the chlorine in salt becomes a part of the acid in our stomach with helps in digestion.

1)      Too much salt lead to high blood pressure

2)      Raises  your risk of heart problems

3)      Too much sodium, one of the components of salt, may cause hypertension

4)      It would gradually lead to a stroke

EXCESS SUGAR
     Sugars are simple carbohydrates like glucose, fructose and sucrose. Fruits are naturally high in sugars and not necessarily bad for your body.

1)      Causes tooth decay, by fuelling the bacteria that causes cavity

2)      It makes your immune system not to function properly. If you eat sugar at every meal, it means that your immune system will be functioning at half-capacity for most of the day.

3)      Leads to weight gain .Extra sugar your body does not immediately require for energy can easily be converted to triglycerides, a type of fat that can then be stored around your waist as well as in your hips and thighs.

4)      Eating too much sugar can also result in the increase of insulin levels. The more sugar you eat, the more insulin your pancreas produces.

5)      It raises the risk of type 2 diabetes .One of the damaging effects of a diet high in sugar and other refined carbohydrates is that it puts you at risk for developing type 2 diabetes

 

Olives: Amazing benefits from a hundred years old tree.

    

 

 

      Thinking of olive the first thing that comes to mind is anointing oil right? Lol. The oil from the olive fruits are more than just anointing oils, although today olive oil is still used in many religious ceremonies, they are used in cooking as well. The olive tree is native to the Mediterranean region and Western Asia .Olive originated from Syria and was first cultivated there over 5,000 years ago before it spread to Israel, Greece and Egypt. The olive seed is either eaten as a fruit or extracted for its oil which is very medicinal. Olives are largely self-fruitful and the trees are tough, an amazing tree that typically lives for hundreds of years. However, they require some cold (below about 45 degrees F) for proper flower development. This fluctuates greatly with olive variety. Because of the cold temperature requirement, olives cannot be produce in tropical regions.

   The maturity of an olive at harvest can be anything from completely green to completely black. The greener fruit yields oil that is more bitter and pungent (peppery), while the completely ripe fruit produces oil that is mild and buttery. Olives are too bitter to be eaten right off the tree and must be cured to reduce their intrinsic bitterness. Here are some healthy benefits of eating olives either by eating the fruit or cooking with olive oils:

1) Olives are a great source of vitamin E.

2) They eliminate excess cholesterol in the blood.

3) It enhances fertility and reproductive system.

4) Olives help in maintaining blood pressure levels.

5) Although high in calories, olive oil has shown to help reduce obesity.

6) Olives are rich in mineral content such as sodium, potassium, magnesium, iron, phosphorus and iodine.

7) Olives provide essential vitamins and amino acids.

8) Olives can improve the appearance of wrinkles by 20% since they contain oleic acid, which keeps skin soft and healthy.

9) Olive oil diet reduces risk of type 2 Diabetes.

10) Olive tree leaves are used as incense in some Muslim Mediterranean countries and are substitutes for dates (if not available) during Ramadan fasting.

Source: SA Olive Industry Association press release

Causes of Infertility in both men and women

      Infertility is one issue that is gradually on the increase across the world today. It is the inability to conceive. Studies have indicated that slightly over half of all cases of infertility are a result of female conditions, while the rest are caused by either sperm disorders or other factors. It has been estimated that about one in six couples faces difficulties in conceiving. If you've been having regular unprotected sex for more than a year and are still not pregnant, you may begin to wonder if you have a fertility problem. Infertility is not always a woman's problem; both women and men do have problems that cause infertility.

Causes of infertility

1)      The consumption of alcohol in excess can lower fertility especially in men.

2)      Excess thyroid hormone can interrupt the menstrual cycle or cause infertility.

3)      Environmental toxins: Exposure to some chemicals including pesticides and lead can make you infertile.

4)      Sexually transmitted diseases if not treated on time can also lead to infertility.

5)      Ovulation disorders, which hinder or prevent the ovaries from releasing eggs.

6)      Treatment for cancer can cause infertility. Radiation and Chemotherapy treatment used for curing cancer can make you sterile.

7)      Abnormal sperm production or function due to various problems, such as undescended testicles, or genetic defects.

8)      Smoking of cigarettes causes infertility. Smoking significantly increases the risk of infertility in both men and women. Smoking may also undermine the effects of fertility treatment.

9)      Serious health conditions such as kidney diseases can result in infertility

10)  Obesity can make you infertile.

11)  Uterine or cervical abnormalities in women. Fibroids may distort the uterine cavity interfering with implantation of the fertilized egg.

12)  Stress : female ovulation and sperm production can be affected by stress

13)  Amenorrhea : the absence of menstruation

If you are having any infertility problem it is best to see your doctor or gynecologist.

Health Benefits of Watermelon

     I always call watermelon the eatable melon; this is because the other melon can’t be eaten raw. Watermelon is juicy containing a lot of water (up to about 90% of the fruit is water) and sweet. It is a favorite fruit used in the preparation of fruit salad. Watermelon is nutritious as it hydrates and contains very low-fat. It is also very beneficial for our health.

Benefits of Watermelon

1)      They contain amino acid which helps in the flow of blood through the arteries.

2)      Watermelon is a great source of vitamin A which is good for sight.

3)      It also contains a very high amount of vitamin C which heals wound, promote body immunity and prevents the damage of cells.

4)      Water melon is an alkaline-forming food which is great for the body, as it helps in reducing the many acidic effects from our consumption of meat, eggs etc.

5)      Watermelon is rich in potassium which is good in regulating the actions of muscles and nerves in the body.

6)      Watermelon contains citrulline which reduces the accumulation of fat in our fat cells, thereby reducing fats in the body.

7)      The potassium in Watermelon helps to retain calcium in the body, resulting in stronger bones and joints.

 

 

 

 

 

 

 

 

Mango: More than just a fruit

      Mangoes are sweet and tasty. They are seasonal fruits which are in abundant supply during summer periods. India is the main Mango producing country in the world, and it is believed that mangoes have been cultivated there for over 4,000 years. They are over 300 varieties of mango species all over the world. The colour of the fruit varies from orange, yellow and green. Some of the benefits of mangoes include:

1)      Improves digestion:  Mango helps in improving digestion because it is very rich in fibres. Fibres help in good bowel movement.

2)      Maintains body alkali: Mango contains Tartaric acid, malic acid and citric acid which maintain the percentage of alkali in the body.

3)      Lowers Cholesterol: Mangoes contain large amount of fiber, protein and Vitamin C and these elements helps in lowering the cholesterol level in the body.

4)      Dandruff reduction: Mango contains vitamin A which helps in fighting dandruff and adding shine to your hair. It is often used as an ingredient in hair moisturizers.

5)      Prevents stroke : Mangoes are also known to prevent strokes as they control homocystiene levels in the blood

6)      Glowing Skin: it is a great source of antioxidants  which keep your skin healthy and glowing

7)      Protects against cancer: The antioxidant compounds in mangoes also protects you from cancer.

8)      Improves vision: Mangoes contains high dosage of Vitamin A or Retinol which helps protect eye sight.

9)      Increases fertility: Mangoes are very rich in folic acid which helps in improving fertility.

10)  Prevents diabetes: Mangoes contain natural sugars.

11)  Rich in vitamin E: Mangoes are rich in Vitamin E, which helps increase and improve the sex drive in humans. 

Mangoes should not be eaten on an empty stomach. Eating unripe mangoes can lead to indigestion, constipation and blood impurities.

Dancing: A fun way to stay healthy

      I am not a very good dancer but I can at least move my body to the beat of any music lol. Do you know dancing is much more than just fun? Dancing  is a very good way to relieve stress and boredom. It is also a great way to keep your body and mind healthy. There are various types of dance which includes hip-hop, salsa, pole dancing, tap dancing, belly dancing etc. It is a great     recreational and sporting choice, because anyone of any age can take part. It doesn’t matter whether it is cold or raining, as dancing is usually done indoors. Dancing enables people to be more active.

Why you should dance:

1)      Dancing helps you loose weight. A good way to reduce those calories is by dancing, join a dance club and dance away those extra pounds.

2)      Dancing reduces stress and helps you age gracefully.

3)      It improves the  condition of your heart and lungs

4)      Dancing makes you have greater self-confidence and self-esteem through mastering new skills

5)      Dance is a great activity for those at risk for cardiovascular disease.

6)      It helps build Stronger bones and reduced risk of osteoporosis

7)      Dancing improves your body posture and balance.

8)      Improves mental health by keeping the brain active.

9)      Dancing increases energy levels among adults

10)  Dancing diminishes depression. When next you are moody just get on your feet and dance.

Dancing is an enjoyable way to be more physically active and stay fit.

 

Tomatoes and its surprising benefits

  Everyone knows tomatoes, the red juicy vegetable we use in our kitchen in preparing stew, soups, jollof rice, salads etc. Tomatoes have fleshy internal segments filled with slippery seeds surrounded by a watery mix; they are usually red, pinkish or orange in colour. China is the largest tomatoes producing country in the world. Tomatoes provide an excellent amount of vitamin C and beta-carotene. But, the juicy red vegetable is much more than just a vegetable.

Benefits of tomatoes

1)      Tomatoes soup taken before meals increases appetite

2)      Tomato is good for the health of the liver. Tomato has detoxification effect in the body.

3)      Tomatoes juice is used to cure sunburns.

4)      Tomatoes are packed with an excellent amount of vitamin C and vitamin E

5)      Reduces cancer risk. High consumption of tomatoes decreases the risk of various cancers such as breast, Prostate, pancreatic, oral and cervical cancers. People who ate tomatoes regularly have a reduced risk of contracting cancer diseases.

6)      Tomatoes lowers blood pressure tomato, it prevents hardening of the arteries thereby, reducing high blood pressure.

7)      Application of tomatoes juice on the face for few minutes removes acne, black spots and makes the skin glow.

8)      Raw ripe tomatoes eaten regularly, improves vision.

9)      A combination of cucumber and tomatoes applied on the skin removes excess oil from skin.

10)  Tomatoes reduce the risk of obesity. This is because a tomato helps in the regulation of fats in the blood.

Onion: A Gift to mankind

      What comes to mind when you think of an onion? The vegetable that makes us cry in the kitchen right?  The compound allyl sulphate which is produced when an onion's ruptured cells are exposed to air is responsible for producing tears, to reduce the production of this compound, chill the onions for half an hour or so before cutting to reduce the activity of the enzyme. Onion is one of the oldest cultivated herbs; it is believed to have originated from central Asia. Onions differ in size, colour and taste; some are white, red and yellow. It is more active when eaten raw, this is because it contains a variety of organic sulphur compounds, contained in a volatile oil, that provide health benefits              

1)      Onions are a good source of folic acid.

2)      Onion contains natural sugar, vitamins A, B6, C and E, as well as minerals such as sodium, potassium and  iron

3)      Raw onion encourages the production of good cholesterol

4)      Onions is an excellent stain removal. Rub onions on mud stains in clothes and wash with soap.

5)      Onions contains a powerful compound called quercetin which  play a significant role in preventing cancer

6)      Applying raw onions to the forehead or eating raw onions helps in controlling cold.

7)      Onions contain chromium, which assists in regulating blood sugar

8)      Warts are superficial growths on the skin, rubbing raw onions on the area helps in reducing warts.

9)      Onions helps in the reduction of pain after been stung by a bee. Apply onion juice on the area for immediate relief from the pain and burning sensation.

10)  Onions cures insomnia. One teaspoon of onion juice mixed with honey and milk taken at bedtime induces sleep.

11)  A mixture of onions and honey helps in the cure of coughs.

12)  Onions helps to freshen our homes. Put a sliced onion in a room with bad odour and soon the bad odour will disappear.

13)  Onions reduces your risk of developing gastric ulcers. Onions juice helps to cure stomach disorders and clean digestive tracks.

14)  Onions is very valuable in the treatment of heart disease. Regular intake of onions maintains the normal blood circulation and helps to prevent heart disease.

Having lots of mosquitoes in the house? Just cut some onion into two pieces each and place around the bulbs in the house and soon all the mosquitoes would fly away.

 

 

 

What women should know about breast cancer prevention

    Cancer! Cancer!! Cancer!!! Cancers are the new killers .There are various forms of cancers but women are affected most by breast cancer. Breast cancer is associated with a state of excess estrogens, known as estrogen dominance. Uterine fibroids, breast cysts, PMS and infertility can be related to estrogen dominance in the body. Food most certainly is regarded as the best medicine, but it can also be the biggest poison in our body system, remember we are what we eat. But there are some things we can do to prevent breast cancer as women.

1)      Keep a healthy lifestyle. Don’t smoke, and try as much as possible to reduce alcohol intake. Overweight, inactivity and alcohol all increase risk for breast cancer, and smoking increases risk in some women. Alcohol changes the way estrogen is metabolized in our body, which can lead to estrogen dominance. Women who drink alcohol have higher body estrogen levels than those who don’t.

2)      Do regular breast self-exams and breast massage.

3)      Breast-feed your babies for as long as possible. Forget about your breast sagging, you are indirectly saving your own life by breast-feeding your baby. Women, who breast-feed their babies for over six months or more, have a reduced risk of developing breast cancer.

4)      Exercise regularly. Aerobic exercise reduce the risk of breast cancer development, by changing the metabolism of estrogen in our body.

5)      Eat antioxidant-rich foods like organic fruits, vegetables, nuts and seeds, and healthy fats and oils like avocado and olive oil.

6)      If you are over 40, get a mammogram. Early detection of breast cancer offers the best chance for a cure. Don’t put off screening because of discomfort or fear of the results. A mammogram should never be painful. To reduce discomfort, try to schedule the exam after your monthly period, when breast tissue is less sensitive.

7)      Avoid overnight work shifts for long stretches. Keeping a regular daily schedule and limiting the number of years that you pull overnight shift works may reduce your breast cancer risk by 33 percent,  continued exposure to light at night is associated with 1.5 to 2.5% fold increased breast cancer risk.

8)      Avoid canned foods, which are lined with the hormone disruptor BPA. Choose organic foods, since many pesticides are hormone disruptors and can end up in food and ground water.

9)      Make sure you actually need that X-ray or CT scan. Both can give important information for medical diagnoses, but there's no such thing as a safe dose of radiation, which is the most documented environmental cause of breast cancer. So be careful to limit medical radiation, and ask your doctor if there are any alternative tests that don't use radiation (such as ultrasounds)

10)   Choose perfumes, shampoos, conditioners, etc., that are free of parabens and synthetic fragrance (which can contain phthalates and synthetic musk).

Sugar activates cancer genes and fuels growth of cancer cells. Try to eliminate sugar from your diet.

18 Things you didn’t know about lemon

     When I was little, i do remember i enjoyed licking lemons just because of its acidic taste. But little did i know how beneficial to our health and life the lemon fruit is. Now Lemons are a favorite all over the world and an essential food in kitchens everywhere. Lemons contain many substances notably citric acid, calcium, magnesium, vitamin C, bioflavonoids, pectin, and limonene that promote immunity and fight infection. There’s so much more to this little yellow fruit some of which are:

1)      Reduces high blood pressure. Lemon contains potassium which controls high blood pressure and reduces the effect of nausea and dizziness.

2)      Lemon assists in the production of urine which helps you to reduce inflammation by flushing out toxins and bacteria while also giving you relief from arthritis and rheumatism.

3)      Lemons are acidic to the taste, but are alkaline-forming in the body, helping to restore balance to the body’s ph.

4)      Lemons are a rich source of vitamin c

5)      Lemon juice stops bleeding gums and reduces toothaches. Make an impromptu mouthwash by rinsing mouth with lemon juice.

6)      Lemons reduces bad odor. This can be achieved by cutting a lemon into two and placing them in the room with bad odor and soon the room would smell fresh.

7)      Lemon juice destroys intestinal worms.

8)      Stops bleeding by pouring a few drops of lemon juice directly on the cut

9)      Lemon juice helps to purify the blood, reduces your chances of indigestion, constipation, and eliminates toxins from the body.

10)  Lemon juice mixed with little water can prep up your mood and relieve you from depression and stress.

11)  Clears hair dandruff. Just massage two tablespoons lemon juice into your scalp and rinse with water. Then stir one teaspoon lemon juice into one cup water and rinse your hair with it. Repeat daily until your dandruff disappears.

12)   Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier. Lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons.

13)  Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.

14)  Lemon juice reduces the production of free radicals which are responsible for aging skin and skin damage

15)  Citric acid in lemon juice helps to dissolve gallstones, calcium deposits, and kidney stones. Regular consumption of lemon juice mixed with water may increase the production of urinary citrate, a chemical in the urine that prevents the formation of crystals that may build up into kidney stones.

16)  Lemon peel contains the potent phytonutrient tangeretin, which has been proven to be effective for brain disorders like Parkinson’s disease.

17)  Lemon juice is calorie free and an antioxidant.

18)  Lemon juice mixed with water can be used as a face cleanser. Wash your face with lemon juice for a natural cleanse and exfoliation

Lemons are effective home remedies for a variety of health concerns but in the case of serious illness always consult your doctor.