Cigarettes can make your memory go up in smoke

A new study published in the journal Age and Ageing says that smoking causes not just damage to the body organs but also the mind. In a survey involving over 8000 people, those above 50 with high blood pressure and obesity registered lesser brain damage than those who smoked. They were made to memorize new words or name as many animals they could in a minute and further tested again after four and eight years to see the impact of their lifestyle over the years.

Those who registered the highest health risks were also associated with cognitive decline. 

The greater the cognitive decline, the greater was the health risk of a cardiac arrest or high blood pressure. Those who smoked scored the least. Cognitive decline is common with ageing said the scientists but is also affected with daily functioning from their lifestyle and habits. They concluded that it’s imperative to look after cardiovascular health from mid-life.

The Alzheimer’s Society said that it’s a known fact that smoking, high blood pressure, high cholesterol and Body Mass Index is bad for the heart. But this study is evidence that it’s bad for the brain too. The only way to check it is through a balanced diet, regular exercise, maintaining a healthy weight, blood pressure and cholesterol level. What makes a huge difference is not smoking.

Benefits of Rajyoga

Raja Yoga, sometimes called the "Royal Yoga" is inclusive of all yogas, and its philosophy goes beyond the boundaries of the many styles of yoga today.

Raja Yoga is also referred to as the Mental Yoga, or the Yoga of the Mind, because of its emphasis on awareness of one's state of mind. It is through this practice of concentration that one learns to calm the mind and bring it to one point of focus.

It is at this point that we direct our attention inwardly, toward our true nature, which is Divine. You can achieve this by following the Eight-Fold Path of Raja Yoga, which includes observation of the following:

* Yamas (Abstentions): Ahimsa (non-injury), Satya (truth), Asetya (non-stealing), Brahmacharya (chastity), Apragraha (non-greed)

* Niyamas (Moral Observations): Susha (purity), Santosha (contentment), Tapas (austerity), Svadhaya (study of the scriptures), Ishvara Pranidhana (surrender to God)

* Asana: Steady pose, posture or seat

* Pranayama: control of vital energy through breathwork

* Pratyahara: Withdrawal of the senses

* Dharana: concentration of the mind

* Dhyana: Meditation

* Samadhi: Enlightenment, union with the Divine

Healthy food for Digestive System

Digestion is the mechanical and chemical breakdown of food into smaller components that are more easily absorbed into a blood stream, for instance. Digestion is a form of catabolism: a breakdown of large food molecules to smaller ones.

The digestive system is very important for the maintenance of health. The digestive system processes everything we eat and drink to supply the body with the energy and material that it needs to function, build and maintain itself. It comprises the digestive tract from the mouth through the stomach, small and large intestines, to the anus.

There are many areas in the digestive process where things can go wrong. 

Below we have addressed

: * Crohn's disease,

* irritable bowel syndrome (IBS),

* hemorrhoids (piles),

* indigestion, and * diarrhea.

We can reduce the risks of developing a range of Digestive System Disorders, and add many more years of healthy, active time to their life span, by eating a healthy, high fiber diet including lots of fresh fruit and vegetables, while avoiding processed foods, fast foods, and foods that are high in salt, sugar, and fat.

you may benefit from including one or more of the following foods in your diet - all of them are rich in nutrients that are particularly important to the health of your digestive system.

Ginger

Ginger is often used to settle an upset stomach or treat severe stomach ailments such as dyspepsa or colic. It is frequently used today in developing countries to treat diarhea. Ginger contains special enzymes responsible for catalyzing the proteins in your food, thus aiding in digestion and the prevention of craps.

Foods rich in fiber

Your body needs fiber. Once the missing fiber in the diet, you are prone to constipation, irritable bowel syndrome (IBS), heart disease and some cancers. Foods rich in fiber and filter to keep food in the digestive system to extract energy and nutrients, wastes also pushed back out. Please add to your daily diet you all kinds of vegetables, fiber from whole grains, whole grain products, fruits, vegetables, beans, peas, lentils …

Water

Drinking water between your meals cleans the stomach of the small trapped food pieces and gives it a rest so it can stop producing acids. Water also helps to clean the digestive tract of small pieces of food. Enzymes, water, and good bacteria all work together to maintain optimum digestion, nutrient absorption and health.

Avocados

Avocados are one of the best foods you can eat for digestive health. Avocados work to stimulate the healthy functioning of your digestive organs, including your pancreas, gallbladder, liver and intestinal tract.

Oats

Not only do whole oats contain plenty of soluble- fibre, they also provide significant amounts of selenium, thiamin, phosphorus, and manganese, and smaller amounts of copper, folate, vitamin E, and zinc.

If you have to choose between rolled oats and quick oats, choose the rolled variety. Rolled oats are made with a steaming process that doesn't destroy many nutrients, while quick oats are made with dehydrating and pre-cooking processes, which typically leave oats extremely nutrient-depleted.

Cod liver oil

Cold liver oil provides plenty of natural vitamin A, It also provides natural vitamin D, which we know is an extremely powerful immune system modulator, with research indicating that vitamin D may be critically important in preventing the development of autoimmune conditions, including those of the GI tract.

 If you want to build and maintain a healthy digestive tract for the long term, you really have to take a holistic approach and address several areas of your life: your food choices, eating habits, exercise habits, resting habits, and emotional health.

Healthy Foods for Strong Bones

Bones form the basis of our skeletal system, protect our vital organs and define our body shape and size frame. The bones found in our body are alive just like us; they keep on growing, changing in shape, size as we grow old, in fact our height and weight depends on our bones. We have 206 bones in our body, with the spine being made up of 26 bones alone!

Food is needed so that we have the energy or efficiency to perform our bodily actions such as walking, sleeping, running, breathing etc.To maintain healthy and strong bones, it is necessary that we provide proper nutrition to them, following is a list of foods that will help us maintain good healthy and strong bones.

Milk

Regularly drinking milk during the growing years is associated with greater height, bone size and bone mineralization. Milk contains calcium, magnesium, zinc, proteins, fat, sugars, and vitamins A and D, what some call the "perfect package” for bone health.

Yogurt 

If your body doesn't have enough calcium to replace what is removed, your bones can become weak and break easy. Yogurt is a good source of calcium, according to the National Institute of Health Yogurt providing 300 milligrams in a six ounce cup.

Chinese Cabbage

 Chinese cabbage contains plentiful of calcium, whereas vegetables such as turnip greens, broccoli, and spinach provide us with good amount of calcium.

Soy

Soy is the best source of plant nutrients called isoflavones. Along with protein and other vitamins and minerals, isoflavones may combat bone loss as we age.

Nuts and Seeds

Nuts and seeds are anyways loaded with essential nutrients and vitamins. They are highly beneficial to nourish our body. Sunflower seeds, pistachios, and almonds are rich source of calcium, while flax seeds and walnuts are packed with omega- 3 fatty acids, Almonds and peanuts consists good amount of potassium that prevents the loss of calcium through urine. The proteins and nutrients that are present in nuts, helps to construct strong bones.

Sunlight

The sun is technically not a food. However, the sun contains many nutrients found in some foods. In response to sunlight, the body will produce vitamin D. Without vitamin D, your body will not absorb calcium properly. Although milk is often fortified with vitamin D, but there are still not enough to maximize calcium absorption.

Salt water fish

If you want to have healthy bones you should have salt water fish once in a week, Most fish are known to contain high levels of vitamin D, which is required by bones to absorb calcium.

While these are important food items needed to keep our bones healthy, one should not just rely on them wholly, when it comes to the maintenance and health of our bones. Moderate to heavy exercise should complement our bone friendly diet, if we are to have healthy bones!

Brain boost food for pregnant women

A healthy diet is important for you and your growing baby. You only need about 300 additional calories each day during pregnancy.

When you are planning meals, include a variety of different nutrients for a balanced diet. Fill in the gaps with healthy snacks. Avoid empty calories or unhealthy foods to give your baby a good start and avoid excessive weight gain.

Pregnant women need about 300 calories per day more than you did when you were not pregnant. These amounts to a total of about 2.100 to 2.400 calories per day .These additional calories should come from high protein, high calcium and iron rich foods. Three hundred calories is not much actually. It could be obtained from 2 tall glasses of milk or a bowl of hearty soup, a serving of meat or fish. Do not add lots of high calorie non nutritious food such as cakes or dessert.

Eggs

Eggs are the best possible source of choline. Researchers have found that choline enhances memory function in pregnant women. Preliminary studies also suggest it can have long-lasting effects on a baby’s ability to learn and remember. Two eggs provide about half the recommended daily intake of choline for pregnant women.

Walnuts

Naturopathic physician Heather Manley points out that walnuts resemble little brains, so it just makes sense that they’re good for your mind. And the science backs it up; walnuts boost memory because they’re rich in antioxidants as well as Omega-3 and Omega-6 fatty acids. An added benefit is that walnuts boost the body’s melatonin levels, which can help cure the restless nights that pregnant women often endure.

Cranberries

Cranberries are rich in antioxidants and flavonoids, cranberries have been shown to improve memory and cut down on free-radical damage in brain cells. Pregnant women often crave easy, portable snacks between meals, and cranberries can be paired with brain-boosting nuts for a great snack mix. You can also enjoy a glass of cranberry juice with your lunch or spread a little cranberry sauce onto a sandwich.

Coconut Oil

Coconut oil as a good source to boost a mommy-to-be’s brain power due to its high percentage of medium-chain triglycerides, which are a unique form of dietary fat that impart a variety of benefits. Coconut oil is also a great energy boost for exhausted pregnant women — one tablespoon can provide 4 to 5 hours of energy with no accompanying crash.

Whole grain

Whole grain carbohydrates are essential for pregnant women because they boost energy levels. They are also rich in vitamin B6, iron and folate, all of which are important nutrients for both mother and child’s mental functioning. Start your day with a bowl of nutritious cereal, eat your sandwich on whole-grain bread, or snack on baked goods chock full of grains.

Cheese

Cheese is a great source for vitamin B12, which is necessary for brain function because it helps nerve cells communicate more rapidly. B12 is important for pregnant women because folic acid supplements can mask some of the signs of a B12 deficiency. Liver is the best source of B12, but is off-limits during pregnancy. A safe alternative is a low-fat version of a hard cheese, like cheddar, Swiss, or Colby.

Legumes

Lentils and beans are rich in thiamin, which is critical for cognitive function. As is the case with other B vitamins, thiamin intake needs to be higher during pregnancy; thiamin deficiency can result in depression, nervous exhaustion and insomnia. Legumes also contain high levels of iron and folate, which is important for preventing birth defects and enhances memory recall in women.

Spinach

Pregnant women need loads of vitamins, so it’s important to eat as many colorful fruits and vegetables as possible. Spinach is particularly beneficial because it’s rich in folate. Cheese can boost the pregnant women Brain.

Healthy Breakfast