Foods to fight Depression

TOP 10 FOODS TO FIGHT DEPRESSION

1. Fish Helps Depression. Certain fish are rich in essential 
oils called omega-3 fatty acids. The links between omega-3 
fatty acids and depression have been proven in several 
different studies. The most famous was conducted at
Harvard in 1999. That study found that omega-3 helped 
significant improve moods. Omega-3 can also lessen irritably. 
The best sources of omega-3 are found in fish such as 
salmon (wild, non-farmed), anchovies, mackerel, herring and 
sardines. In addition to alleviating depression, fish oils have 
been linked to alleviation of several other disorders, 
including schizophrenia.

2. Nuts and Seeds Elevate Your Mood. Don’t eat fish? Try 
nuts and seeds as an alternative. Omega-3 fatty acids can be 
found in Hazel nuts, pecans, walnuts, hempseeds and 
flaxseed. Not only do they contain omega-3 they also contain 
B vitamins. A joint study between the University of Navarra 
and the University of Las Palmas, Spain in 2009 found that B
vitamins are associated with positive moods and reduce the 
chances of mild depression. Vitamin B1 can be found in 
sunflower seeds, sesame seeds, Brazil nuts, cashew nuts, 
almonds and walnuts.

[Update:

Some nuts and seeds contain a specific form of omega-3 
fatty acid known as alpha-linolenic acid. Alpa-linolenic acid 
has been linked strongly to lower risk of depression. A 10 -
year study of 54,632 women by researchers from the
Harvard School of Public Health and Harvard Medical School 
found that those women whose diets contain the highest 
amounts of this acid were 18% less likely to suffer from 
depression.

What foods are high in alpha linolenic acid? Flaxseeds and 
walnuts are particularly high in alpa-linolenic acid. Flaxseeds
contain about 2.2 grams per tablespoon and walnuts contain
about .7 g in a tablespoon. Other sources include canola oil, 
soybeans and soy oil, perilla and pumpkin seeds.]

3. Greens Help You Stay Positive. The Spanish study also 
recommended vegetables as an ally against depression.. 
Pantothenic acid, also known as vitamin B5, can be found in 
avocados. The other main B vitamins can be found in 
mushrooms, pumpkins and green peppers. 

A 1997 Harvard study found links between lack of folate, 
also known as folic acid, and depressive symptoms. 
Vegetables that are good sources of folic acid include 
broccoli, Brussel sprouts and asparagus. It’s important not 
to overcook vegetables as they can lose their vitamin content.

4. Fruit Also Help Depression. Vegetables’ natural 
companion in healthy eating is always fruit. Flavonoids are 
the key here. Flavonoids are frequently referred to as 
antioxidants. A study completed in 2005 in Beijing, China 
found that flavonoids can inhibit the symptoms of mild 
depression. They are mostly found in citrus fruits like
oranges and grapefruits.

5. Olive Oil Raises Your Mood. The University of California-
San Francisco released a major research study on olive oil in
2009. They found that olive oil can also help in fighting 
depression. Olive oil is a source of omega-3 but also contains 
good fats that keep the heart healthy and can even help you 
to live longer

6. Certain Cereals Can Help Depression. Sugary cereals are 
best avoided but whole cereals such as oatmeal contain 
vitamins B-1 and B-6 which as mentioned have been linked 
to improving mood. It is important to pick the right cereal; 
even cereals claiming to be healthy are not always. You 
should look for cereals that have whole grains or barley and 
always check the sugar content. (University of Bristol, 1998)

7. Chickpeas and other pulses/legumes. Chickpeas are a 
healthy, fast and versatile food and they fight depression 
too. One of the easiest and most enjoyable ways to get the 
benefits from chickpeas is hummus. They contain B vitamins 
and folic acid. Other pulses and legumes that beneficial 
include; soy beans, lentils, butter beans, haricot beans, split 
peas, blackeye beans and kidney beans. (UofLP&UofN, Spain,
2009)

8. Eat Brown Rice to Fight Depression. As mentioned the 
study done by University College London in 2009 showed 
that highly refined foods can lead to depression. Therefore 
eating foods like brown rice which slowly release glucose 
into the blood stream prevents the highs and lows 
experienced with processed foods. In addition brown rice 
contains B vitamins and folic acid. This is also for whole 
pastas. Also Potatoes that are baked or boiled are filling and 
contain B vitamins.

9. Chocolate Can Raise Your Mood.. Researchers have 
confirmed what many a broken heart has already discovered.
Chocolate can lift your spirits.

Well, this one comes with a warning. We all wish chocolate 
was the answer to life’s troubles but too much of a good 
thing is bad for us and chocolate is good for us. The higher 
the percentage of cocoa in the chocolate the better. A 1995 
University of Dundee study found that chocolate contains 
certain chemicals that affect the brain by releasing 
endorphins and serotonin. These are the chemicals that 
signal your brain to feel happy.

One small piece of chocolate per day can help boost your 
mood. But be careful. Eat too much and you risk feelings of 
guilt and weight gain. (Read more about the Top 10 health 
benefits of chocolate.)

10. Tea to the Rescue. Tea contains valuable flavonoids. 
After citrus fruits it is the best source of these. Experts have 
also found that tea, especially brewed green tea, affects the 
body by stimulating sections of the brain that produce a 
feeling of relaxation. This can be beneficial to those who are 
feeling anxious or having problems sleeping. Some herbal 
teas like chamomile can also help with relaxation.

HOME REMEDIES FOR DEPRESSION AND ANXIETY

Home / Remedies
15 DIY Home Remedies for Depression and Anxiety

Depression is a medical illness which causes a feeling of sadness and it leads to a variety of emotional and physical problems. It is caused mainly by an imbalance of brain chemicals and other factors like anxiety, mental stress, deficiency of vitamin B complex, etc.


Deep sense of loss, disturbed sleep, overwhelming sadness, feel of dejection, not interested in anything, loss of appetite, mental unrest etc are some of the symptoms of depression. Don’t worry about it as it is not a disease but a feeling which can be prevented with these remedies and tips.

Home Remedies for Depression:

Depression is a common emotional disorder which makes you feel hopeless and your life is filled with empty. To get rid of this depression, follow these home remedies which are natural without any side effects. Try all these remedies and follow the best one which suits you.

1 Cardamom Powder

Cardamom has an antidepressant quality which helps to reduce the depression. Take 3 – 4 cardamom seeds and crush them to make fine powder. Take 1/2 teaspoon of this crushed cardamom powder and add this to a glass of water and mix it well. Drinking this glass every day will helps to prevent the depression.

2 Brazil Nuts

Brazil nuts contain selenium which helps to ease depression. So, have these nuts in your diet to reduce the depression and feel better. Other food which contains selenium are tuna, swordfish, oysters and sunflower seeds.

3 Garlic

Research done in Germany has found that garlic does not show affect on cholesterol but also helps to up lift your mood. So, try this garlic therapy whenever you feel down to prevent the depression.

4 St. John’s Wort

St. John’s wort (Hypericum perforatum) has been used in treating the depression problem from many years around the world. Research suggests that St. John’s wort will work better than a placebo and acts as effective antidepressants for mild and moderate depressions but not that much effective in treating the major depression problem.. You get the full effective results when you take this for 4 – 6 weeks. It also have some side effects so try to take necessary precautions by consulting the specialist. It is available in the form of capsules, tablets, liquid extract or tea form at health food stores, drug stores and in online also. Bring it and try this to get rid of the depression.

5 Indian Gooseberry

Indian gooseberry or Alma acts as antidepressant and helps to give relief from the depression. Take 4 – 5 Indian gooseberries and take out the seeds from it. Crush it to make paste. Then take 2 teaspoons of this juice and add 1/2 teaspoon of nutmeg powder. Mix it well and drink this twice a day to get rid of the depression.


6 Milk and Cashew Nuts

Cashews contain tryptophan which acts as antidepressants & Milk also helps to prevent the depression. Take few cashews and crush them to make fine powder. Then take a teaspoon of this cashew nut powder and add this to a cup of warm milk. Mix it well and drink this every day to fend the depression.

7 Light Therapy

Light therapy is used to get rid of the seasonal affective disorder, a type of depression caused in some people during short and dark days of winter season. Light therapy means you have to sit near a bright light which mimics outdoor light. It initially starts with 15 minutes and can be increased up to 2 hours a day. Light therapy is used in order to replicate exposure to sunlight. This therapy doesn’t cure the depression but it helps to ease the symptoms.

8 Coffee

If you have the habit of drinking coffee in every morning than have it, as this makes you less irritable and helps you to feel better. Experts suggests that having a cup or two cups of coffee per day will indeed helps to ease mild depression. But make sure that not to overdo it as it leads to cause more anxiety and more depression.

9 Brahmi / Ashwagandha

These two are commonly available ayurvedic herbs used to treat depression. Take 2 tablespoons of either brahmi or ashwangandha powder and mix it well in a glass of water. Drink this twice a day to get rid of the depression.

10 5-HTP

5-Hydroxytryptophan (5-HTP) is produces naturally in our body and used to make neurotransmitter serotonin. So, take the supplement of 5 – HTP may boost body’s serotonin levels. But make sure that it should not be combined with antidepressants.

11 Exercise

Exercise will works as antidepressants which helps to uplift your mood and makes you to get relief from the depression. Exercise particularly aerobic exercise, helps to release mood elevating chemicals in the brain and decrease stress hormones. Try to choose the exercise which you are interested in doing it like going to gym, playing any outdoor games, walking, gardening, dancing, etc. which helps you to boost up your mood and makes you feel better. So exercise regularly for at least 30 minutes to get rid this depression.

12 Acupuncture

Acupuncture helps to give relief from the depression. As the research suggests that the acupuncture relieves depression and makes you feel better. So, have an acupuncture therapy whenever you faced this depression in more. But make sure to select the correct practitioner while doing this acupuncture therapy.

MINIMIZE YOUR FEAR

MNIMISE YOUR FEAR

let me share what I do to minimize my fear and to be able to move from feeling overwhelmed or paralyzed into taking action and moving forward.
1. What is the worst that could happen?
I like this very practical exercise as step number one.
So ask yourself this question. Really think about. Don't just think about it for a few seconds. Sit down with a pen and piece of paper, your laptop or cellphone. Write it all out and think about what the realistic worst-case scenario would be.
Then write down a plan for how you can come back from such a scenario.
This step brings clarity, defuses fuzzy fears and helps you realize that you can most often bounce back pretty quickly even if the worst-case scenario somehow becomes reality.
If that only works to a degree move on to the next step
2. Share your fear with someone.
By sharing your fear you can relieve inner pressure.. By just keeping it on the inside it's easy to build it up into this massive nightmare and extremely dangerous thing.
By sharing and by getting some input from a levelheaded friend or family member he or she can help you to alleviate the fear and inner pressure. And you can gain a much healthier perspective on things again.
If you don't have someone to share it with or if that only works partly too then move on to
3. Accept the fear.
It is a natural impulse to try to deny the fear when shows up in your life. Perhaps you try to not think about, you try to push it away. Or you tell yourself that you need to focus like a laser beam on the positive.
I have found that in many cases it is actually better to just accept that fear or whatever is left of it after having worked through step #1 and #2 – is here right now (although it can be hard to sometimes convince your brain that this is a good option as it wants to deny or reject what is).
By accepting that you feel this way you stop feeding more energy into the fear and you stop making it strong. After a few minutes of fully taking in this uncomfortable feeling and accepting it then it starts to lose steam. It just seems to float away and you feel more open and relieved feelings bubbling up within.
4. Tap into curiosity and focus on the upsides.
By now, most of those fearful feelings are often pretty small and they tend come and go. You have processed much of that inner tension and resistance.
So you are now at a good point to start focusing on why you want to move towards what you have feared and to open your mind to what you can find out there.
Take out the pen and paper and ask yourself:
What is the opportunity in this situation?
What are the potential upsides I want and can have by taking these actions?
What are the potential upsides in one year if I start moving on this path? And in five years?
And how will life be in five years if I continue on the path I am now?
The answer when it comes to what you eat for lunch or if you want to have a new hobby may simply be that life becomes more fun, healthy, fulfilling and filled with newness and more surprises.
The answer when it comes to taking action to make a date happen, to get a new job or to take another direction in college could be that your life changes completely.
5. Take a small step forward. Take it slowly if you like.
You don't have to go all in at once in many cases. Think about how you can move in small steps and slowly towards what you want. Just dip your toes in at first if that feels more comfortable. The most important thing is that you start moving and that you take action, not how fast or how much action you take at first.
If you for example want to start your own business work on that in the evening while still working at your day job or staying in school. Don't let thinking like "I have to go all in and take huge risks" hold you back.
Or if you want to try something new today just tell yourself that:
Just for today I will try [insert something you want to try]!
You just have to do it today. Not ever again after today. You are not signing up for some huge commitment.
Tomorrow you may continue on that new path. Or you may not.
By not making this into a huge thing you have do but instead just a small step, that you can take and get done as slowly as you like, it becomes so much easier to do what is most important at first: to put yourself in motion.
Then, along the way, you can take bigger leaps if you like and speed things up. You will learn through successes and failures (and realize that you won't die if things don't go your way all the time). You will quit some things and continue doing other things.
But first, make it easy on yourself to take the first step.

HOW TO PROTECT AND HEAL YOUR LIVER

How to Protect and Heal Your Liver!

Located just below the rib cage to our left, our liver plays a crucial role in the digestion of food and many other functions in the body, such as producing bile which reduces the amount of fat in the body. It maintains our sugar, fat and iron levels in the body and is also involved in the production of protein.

liver

Liver diseases are a group of disorders, infections and medical conditions that affect the liver tissue and its structure, and may cause damage or stop its functioning all together.

Common symptoms of liver disease:

Yellowing of your skin Fever 
Upper right side abdominal tenderness Jaundice 
Dry mouth weight gain 
Dark urine 
loss of appetite

vomiting blood
Breast development in males
Weight loss Enlarged liver 
diarrhea Joint aches

Main Causes of Liver Disease:

- Lack of night sleep (sleeping more in the moning, less at night).

- High consumption of food in one sitting

- Not urinating in the morning

- Consuming too many artifical preservatives and sweeteners.

- Consuming fried foods when tired.

- Being infected with Hepatitis A, B or E.

- Autoimmune diseases that attack liver cells and cause inflammation

- Alcohol abuse can directly cause liver inflammation.

Recommended Home Remedies for Treating Liver Disease:

Dandelion Root Tea

One of the best home remedies for liver disease, you can make tea our of dandelion leaves twice a day. For even better results, you can boil some roots of the dandelion and boil them in water.

dandelion tea

Milk Thistle

This remedy can be very effective in dealing with liver disorders. Consume about 850 ml of milk thistle twice a day with food. This will keep your liver in good condition and also supply relief for certain liver problems. Studies have shown that this can be a very effective agent against such problems as cirrhosis, hepatitis (viral), high toxicity and more.

Indian Gooseberry:

Besides being a fantastic source for vitamin C, which helps keep your liver healthy, it is known that gooseberries help protect your liver. It is recommended to eat about 5-6 raw gooseberries every day or add them to food (salads, for example). Recent studies have shown that consuming the Indian gooseberry leads to an improvement of the liver function caused by a normalization of the liver-specific enzyme alanine transaminase.

gooseberries

Turmeric:

Turmeric, or better yet its active ingredient, curcumin, is well known for its antioxidant and antiseptic properties. Consuming turmeric or adding it to foods on a regular basis will keep your liver in good condition. Studies have shown that turmeric can protect the liver from the viruses that causes hepatitis A, B and E. You can add it to food, milk or just take 1/2 a tablespoon of turmeric with 1 teaspoon of honey once a day.

turmeric

Papaya Fruit:

The papaya fruit is really good at getting rid of liver disorders. It also offers good relief to those who suffer from liver cirrhosis. Consume one teaspoon of lemon juice with 3 teaspoons of papaya juice once a day and repeat for 4-6 weeks in order to cure the condition.

papaya

Apple Cider Vinegar:

This is a cleansing remedy will help flush out the toxins from inside the liver. Take it before meals to help maintain a healthy level of fat in the body.

Take one tablespoon of apple cider vinegar and mix it with a glass of water, then add one teaspoon of honey and mix again. Drink this 3 times a day to really cleanse your liver.

apple cider vinegar

A few more tips for taking care of your liver:

- Drink green tea every day. It contains catechins which aid the function of the liver.

- Physical activity, even mild, will reduce your toxin levels through sweat and by keeping your body fit.

- Drink a lot of water, it is always a healthy choice and it will flush out the toxins from your system.

- Eating apples and leafy vegetables is a good idea, as they too help flush out
toxins from the body.

- Avoid alcohol like the plague.

- Avocados and walnuts also offer protection against liver disorders.

100 BENEFITS OF MEDITATION

100 Benefits of Meditation

100 Benefits of Meditation

Physiological benefits: 
1. It lowers oxygen consumption.
2. It decreases respiratory rate .
3. It increases blood flow and slows the heart rate.
4. Increases exercise tolerance.
5. Leads to a deeper level of physical relaxation.
6. Good for people with high blood pressure .
7. Reduces anxiety attacks by lowering the levels of blood lactate.
8. Decreases muscle tension
9. Helps in chronic diseases like allergies, arthritis etc.
10. Reduces Pre-menstrual Syndrome symptoms.
11. Helps in post-operative healing.
12. Enhances the immune system.
13. Reduces activity of viruses and emotional distress
14. Enhances energy, strength and vigour.
15. Helps with weight loss
16. Reduction of free radicals , less tissue damage
17. Higher skin resistance
18. Drop in cholesterol levels , lowers risk of cardiovascular disease.
19. Improved flow of air to the lungs resulting in easier breathing.
20. Decreases the aging process.
21. Higher levels of DHEAS ( Dehydroepiandrosterone )
22. Prevented, slowed or controlled pain of chronic diseases
23. Makes you sweat less
24. Cure headaches & migraines
25. Greater Orderliness of Brain Functioning
26. Reduced Need for Medical Care
27. Less energy wasted
28. More inclined to sports, activities
29. Significant relief from asthma
30. Improved performance in athletic events
31. Normalizes to your ideal weight
32. Harmonizes our endocrine system
33. Relaxes our nervous system
34. Produce lasting beneficial changes in brain electrical activity
35. Helps cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation).

Psychological benefits: 
36. Builds self-confidence.
37. Increases serotonin level, influences mood and behaviour.
38. Resolve phobias & fears
39. Helps control own thoughts
40. Helps with focus & concentration
41. Increase creativity
42. Increased brain wave coherence.
43. Improved learning ability and memory.
44. Increased feelings of vitality and rejuvenation.
45. Increased emotional stability.
46. improved relationships
47. Mind ages at slower rate
48. Easier to remove bad habits
49. Develops intuition
50. Increased Productivity
51. Improved relations at home & at work
52. Able to see the larger picture in a given situation
53. Helps ignore petty issues
54. Increased ability to solve complex problems
55. Purifies your character
56. Develop will power
57. Greater communication between the two brain hemispheres
58. Respond more quickly and more effectively to a stressful event.
59. increases ones perceptual ability and motor performance
60. Higher intelligence growth rate
61. Increased job satisfaction
62. Increase in the capacity for intimate contact with loved ones
63. Decrease in potential mental illness
64. Better, more sociable behaviour
65. Less aggressiveness
66. Helps in quitting smoking , alcohol addiction
67. Reduces need and dependency on drugs, pills & pharmaceuticals
68. Need less sleep to recover from sleep deprivation
69. Require less time to fall asleep, helps cure insomnia
70. Increases sense of responsibility
71. Reduces road rage
72. Decrease in restless thinking
73. Decreased tendency to worry
74. Increases listening skills and empathy
75. Helps make more accurate judgments
76. Greater tolerance
77. Gives composure to act in considered & constructive ways
78. Grows a stable, more balanced personality
79. Develops emotional maturity

Spiritual benefits: 
80. Helps keep things in perspective
81. Provides peace of mind, happiness
82. Helps you discover your purpose in life
83. Increased self-actualization.
84. Increased compassion
85. Growing wisdom
86. Deeper understanding of yourself and others
87. Brings body, mind, and spirit in harmony
88. Deeper Level of spiritual relaxation
89. Increased acceptance of one self
90. Helps learn forgiveness
91. Changes attitude toward life
92. Creates a deeper relationship with your God
93. Increases the synchronicity in your life
94. Greater inner-directedness
95. Helps living in the present moment
96. Creates a widening, deepening capacity for love
97. Discovery of the power and consciousness beyond the ego
98. Experience an inner sense of Assurance or Knowingness
99. Experience a sense of Oneness
100. Leads to enlightenment

FEW TRUTHS OF LIFE

A Few Truths of life…

We're all looking for truth in life. What is right, what is wrong, what is best to have. If there are a few real truths to life I've learned along the way, they would probably look something like this...|
The first necessity: To communicate
The greatest happiness: To be useful to others
The greatest mystery: Death
The most beautiful day: Today
The easiest thing: Equivocate
The biggest obstacle: Fear
The gravest error: give up, to despair
The root of all evils: Egoism
The most beautiful occupation: Work
The worst route to follow: Faint-heartedness
The best teachers: Children
The worst defect: Bad temper
The most dangerous being: The liar'
The most wretched feeling: The grudge
The most beautiful gift: Forgiveness
The most indispensable: home
The quickest way: The correct one
The most comfortable feeling: Interior peace
The most powerful weapon: The smile
The best remedy: Optimism
The greatest satisfaction: The duty done
The most powerful force: Faith
The most needed beings: The parents
The most beautiful of all: Love!
Life without love - loses meaning!

5 Herbs That Heal

POWER PACKED WONDER - 5 HERBS THAT HEAL

Traditional herbal and ayurvedic remedies are now getting popular along with allopathic medicines and statistics reveal that 4 out of every 5 Indians rely on traditional medicines. No wonder many are reviving a preference for a concoction of honey, ginger and tulsi (basil) leaves over a cough syrup when struck by cold and cough.

Herbs that heal-5 herbs to keep u healthy

Though most herbs are known to be effective as conventional medicines, there are a few special ones that give you an extra health bonus.

Aloe vera: Very popular as an anti-acne product, Aloe vera is now an herbal component that has maximum applications in cosmetic and beauty products. The efficiency of this fleshy green plant is evident by the fact that this plant has been used since centuries ago by several cultures, in Greece, India, Egypt, China and Japan for different medicinal purposes.

Power packed with over 75 active ingredients ranging from enzymes, sugars, fatty acids, vitamins, minerals and antiseptic and healing properties, aloe vera restores lost elasticity of the skin, makes it less wrinkled and even protects the skin from the ill-effects of radiation. Being an amazing antiseptic, aloe vera also helps speed up healing of wounds. This plant is also effective in flushing out toxins and waste from the body. Furthermore, it also acts as a great laxative by increasing intestinal water, mucus secretion and intestinal peristalsis. The ability of aloe vera to regenerate cells makes it a great anti-wrinkle agent that and also reduces stretch marks and scars and speeds up the healing of pimples and acne.

Though internal dosage of aloe vera requires prior consent of a doctor or an herbalist, topical application of aloe vera is extremely safe and effective. People with sensitive skin should do a patch test before proceeding with application.

Tulsi: Also known as the holy basil in India, this plant which is considered sacred in certain traditions has fragrant leaves known to aid digestive function. A simple 100mg per kilo of body weight consumption of tulsi leaves is thought to reduce acid secretion and protect the mucous membrane of the stomach wonderfully. Another bonus — it also heals ulcers.

Tulsi leaves are loaded with phytochemicals that possess strong antiviral, antibacterial, antioxidant and immunity enhancing properties that make a body strong and fit to fight different ailments. Its use has also been renowned for cold and cough as it helps mobilize the mucus and induce its expulsion from the body. Tulsi capsules are easily available at an Ayurvedic store. You can also gargle with a glass of water boiled with tulsi leaves.

Turmeric: Turmeric needs absolutely no introduction in Indian households. This yellow-colored root is first dried, powdered and then used for a variety of purposes including flavoring, coloring and as a stimulant. However, very few people know its medicinal value.

People having cold and cough can benefit by consuming a teaspoon of honey with a pinch of turmeric powder. A substance called curcumin, which is an important part of turmeric, has wonderful antispasmodic and anti-inflammatory properties that are useful in the treatment of arthritis.

Garlic: A pungent, flavorsome herb from the onion family, garlic has a variety of medicinal uses and its application dates back to ancient Egypt.

Indians are at a much lesser risk of developing colon and cervical cancer due to their liberal use of spices and condiments in their food preparation. Garlic, in particular is extremely beneficial and helps prevent many grave ailments like high blood pressure, gastric cancer and high blood cholesterol. A recent study conducted by Tagore Medical College, Udaipur, revealed that regular garlic consumption by heart patients showed a significant change and improvement in their condition and they experienced a significant drop in their blood pressure rates and revealed reduced chances of mortality.

Heart patients often suffer from angina (chest pain), which can be easily controlled by regular intake of garlic. You can’t go wrong with this versatile herb. Add it to your soups and gravies; it adds flavor and boosts heart health too.

Fenugreek seeds: An Asian herb with aromatic seeds, fenugreek has been used since long to counter appetite loss, reduce blood sugar levels, and to aid healing of ulcers and boils.

A clinical study conducted by the Gandhi Medical College, Hyderabad found that the cholesterol levels of patients who were given 25gms of powdered fenugreek seeds before meals everyday were significantly lower than those who weren’t given fenugreek..

Needless to say, fenugreek is an all-rounder, as it is recommended for patients with diabetes, high blood pressure and cholesterol problems.

 

Pressure In Contro

PRESSURE IN CONTROL

Here are 10 pill-free ways to keep your blood pressure in check this summer

Mumbai Mirror Bureau mirrorfeedback@timesgroup.com

DRINK COCONUT WATER 
This mild tropical drink can lower blood pressure as much as 12 points for 71 per cent of people. Coconut water is packed with 1,500 mg of potassium per 20-ounce serving. This mineral helps calm the entire central nervous system, preventing artery-damaging blood pressure surges when life gets hectic. Look for coconut water in grocery stores and whole foods stores. 
SEASON WITH SESAME OIL 
The oil’s healthy polyunsaturated fatty acids and unique sesamin compound work together to relax blood vessel walls, preventing pressure spikes. Cook your meals in sesame oil or sprinkle them on rice or salad. 
COOK WITH CARDAMOM 
When people suffering from hypertension add 1/2 teaspoon of cardamom to their daily diets, it helps normalise their blood pressure in as little as 12 weeks. Cardamom is a slightly citrusy flavoured spice, which is packed with plant compounds that keep the muscles of your heart and arteries relaxed, so pressure surges are less likely to occur. 
DRINK TEA GENEROUSLY 
Despite all the fuss around green tea, black tea is far more beneficial, says a recent study. They are, after all, made from the leaves of the same plant and contain the same artery-relaxing antioxidants, which are essential. For optimum results, 
dunk the tea bag up 
and down a few 
times instead of 
just letting it 
quietly 
steep. Sip 36 
ounces of tea daily (three big mugs), and you’ll slash your risk of hypertension by 65 per cent. 
SEE MORE GREEN 
Looking at a scenic tranquil picture can lower your blood pressure as much as nine per cent. Looking at nature increases your brain’s production of soothing alpha-waves that calm your central nervous system and clamp down the production of the pressureraising stress hormone cortisol. Hanging a beautiful nature photo in your room or opening the blinds — if you’re lucky enough to have a soothing view — also work. 
SIT STRAIGHT 
There are nerves in your neck that send calming messages to your brain and slouching squishes the vertebrae and discs in your neck, pinching those delicate nerves and hindering their function. When you slouch and sit, it ups your blood pressure by as much as 16 per cent. 
STOCK UP ON POTATOES 
According to another research, savouring a potato every day (as long as you eat it mashed, boiled or baked — not fried) helps 81 per cent of people get their blood pressure under control (and with just half their usual prescription meds). 
Tubers are packed with potassium, chlorogenic acid and tryptophan, and these compounds work handin-hand to relax and open the blood vessels that nourish your heart. For top-notch blood pressure control, eat the skin. That is where most of the potato’s nutrients are stored. 
TAKE DEEP BREATHS 
Breathing slowly and deeply, taking 10 relaxed breaths per minute, instead of the more common 16, helps women slash 14 points off their blood pressure in one month. Calm breathing stalls production of stress hormones and that’s essential for keeping arteries relaxed and blood pressure in check.
DITCH ‘LOW-FAT’ FOOD 
The problem with processed foods that claim are low fat or fat-free is that in order to give them a decent texture and taste, manufacturers pack them with sugar, which is a potent, high blood pressure trigger. When your blood sugar surges, it causes damaging inflammation inside your blood vessels, escalating the build-up of the arterys tiffening plaque.

10 Inflaming vs 10 Anti Inflammation foods

10 Inflaming vs. 10 Anti-Inflammation Foods
Inflammation is a condition in which a part of the body shows symptoms of becoming red, swollen, hot and most of the time - painful. This is caused as a reaction to injury or infection. We can see inflammation when it's on the outside of the body. But what about internal inflammation? This can be caused by any number of reasons. One way to combat it and your quality of life is to eat a lot of foods that fight inflammation from inside the body.
For this reason, it is important to know which foods help you fight inflammation, and which are the cause of it.
10 foods That Cause Inflammation
1. Sugar - It's incredibly hard to avoid sugar, it's simply everywhere. Still, try to limit your intake of food filled with processed sugar, and go for sweet fruit instead. 
2. Common Cooking Oils - Safflower, soy, sunflower, corn, and cottonseed. These oils not only contribute to the onset of inflammation, but they are also made with cheap, unhealthy ingredients. 
3. Trans Fats - Trans fats increase bad cholesterol, promote inflammation, obesity and resistance to insulin. They are in fried foods, fast foods, commercially baked goods, such as peanut butter and items prepared with partially hydrogenated oil, margarine and vegetable oil.
donuts
4. Red and Processed Meat - Red meat contains a molecule that humans don't naturally produce called Neu5GC. Once you ingest this compound, your body develops antibodies which may trigger constant inflammatory responses. Reduce red meat consumption and replace with poultry, fish and learn cuts of red meat, once a week at most. 
5. Feedlot-Raised Meat - Animals who are fed with grains like soy and corn contain high inflammation. These animals also gain excess fat and are injected with hormones and antibiotics. Always opt for organic, free-range meats that have been fed natural diets.
6. Dairy - While some yogurts are ok, the body has a hard time processing dairy products. Milk is a common allergen that may cause inflammation, stomach problems, skin rashes, hives and even breathing difficulties. Remember, milk is good for children but not as great for adults. 
dairy

7. Alcohol - Regular consumption of alcohol causes irritation and inflammation to numerous organs, which can lead to cancer. 
8. Refined Grains - "Refined" products have no fiber and have a high glycemic index. They are everywhere: white rice, white flour, white bread, pasta, pastries... Try and replace with minimally processed grains.
9. Artificial Food Additives - Aspartame and MSG are two common food additives that can trigger inflammation responses. Try and omit it completely from your diet.
10. Undiagnosed Allergy - Do you constantly have headaches or feel tired? Sometimes, you may develop an allergy to a type of food and not even know it. Coffee, certain vegetables, cheese... there might be a trigger you aren't even aware of. Try and take a few foods out to see how you feel and slowly incorporate them back in to see if there might be a hidden culprit lurking in your diet!

10 Foods that are naturally anti-inflammation 
1. Salmon - Salmon contains the Omega 3 amino acids and has been known to treat a numbers of health issues. If you don't like eating fish, you can try a good, high-quality supplement. Try and integrate fish oil or oily fish into your meals twice a week to enjoy its advantages.

2. Garlic - Although garlic is more well known, research is actually a bit more inconsistent about its benefits. But it can help reduce inflammation, control blood sugar and fight infections. 
3. Extra Virgin Olive Oil - This oil has been the key to long living in the Mediterranean cultures for hundreds of years. The oil provides healthy amounts of anti-inflammation fats and can lower the risk of asthma and arthritis, as well as protect the heart and blood vessels.

4. Sweet Potato - Complex carbs, beta-carotene, vitamins B6 and C and fiber - these potatoes will work to heal inflammation raging through the body.

5. Blueberries - These berries not only fight inflammation, but are also an excellent anti-aging agent for the brain and, above all, fight diseases like cancer and dementia.

Tip: Best to go for organic berries, as their small size makes it hard to wash away the pesticides.

6. Kelp - This brow algae extract has important roles to play in the prevention and fight against liver and lung cancer. It also is a strong anti-inflammation agent, anti-tumor, and antioxidant. This one does it all. Good sources for kelp are Kombu, wakame, and arame.

7. Ginger - Regular ginger contains a multitude of potential health benefits. It fights inflammation, it helps control your blood sugar levels, and as a tea - it's really good for your diet.

8. Turmeric - Researches cannot stop talking about this powerful spice from Asia that is a strong contender in the anti-inflammatory ring, thanks to its active ingredient - curcumin. This strong ingredient is believed to also fight the development of Alzheimer's disease, counter heart problems, and act as a natural pain reliever.

9. Green tea - There are few things more proven and more healthy than green tea. It contains anti-inflammatory flavonoids to such an extent that drinking it actually lowers the risk of certain cancers.

10. Cruciferous Vegetables - Broccoli, brussels sprouts, kale, and cauliflower are all vegetables filled with high amounts of antioxidants. They are considered natural detoxifiers and rid the body of harmful materials that may do it damage.