Healthiply – Multiply Your Health

Healthiply is India's leading mHealth platform which seeks to leverage India's mobile revolution in order to drive good health and wellness.

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Evening Health tips

For many of us, our evenings are when we reach home from work and quite literally most of the time goes in just recovering from the day we’ve had. We may also have to deal with sorting out dinner, by which time we may feel there is very little time left to do anything. Following are some of the evening health tips that will help:

        Evening Health-tips

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Buffalo Milk vs Cow Milk

       Buffalo Milk vs Cow Milk

  Milk is an essential part of a diet, mainly due to its nutrition contents. It is a rich source of vitamins, calcium, and minerals, which are important for a good health. It is recommended to have 2-3 cups of milk to meet the daily calcium requirements. Throughout the world, milk is consumed from different sources, more commonly being cow and buffalo. While, both are good for health, there is a difference in its richness and composition. Cow milk is more common in the Western part of the world, whereas Buffalo milk in South Asia. Both types of milk have its own set of advantages and disadvantages in terms of their comparison.

Fat Content

Perhaps, the most significant difference between both the milk is the fat. Cow milk is low in fat concentration, hence, have a thin texture and consistency, making it lighter for consumption. Buffalo milk has higher fat concentration, making it quite heavy in consistency. A high percentage of fat means the body will take more time to digest and absorb the nutrients. Buffalo milk, having high-fat concentration, keeps the stomach full for the longer amount of time, in comparison to cow milk. Therefore, cow milk is ideally suited for those who have a weak digestive system like aged people or infants.

On the other hand, buffalo milk has low cholesterol content than cow milk, so people suffering from obesity or kidney disease are advised to drink buffalo milk. Buffalo milk also has a high content of calcium, phosphorous, and iron. It serves as perfect nutritional supplement for any age group.

Protein content

Buffalo milk is again rich in protein content with a difference of 11% to that of cow milk. Protein molecules require more energy to breakdown, thus the entire requirement falls upon its use. Infants and elders are advised to drink cow milk.

Calorie content

Since Buffalo milk has a higher percentage of proteins and fats, it will naturally have high calories compared to cow milk. Here, cow milk is ideal for those who wants to keep a check on their daily calorie consumption.

Water content

Cow milk is more watery than buffalo milk because of less percentage of milk solids. Cow milk contains 90% water which helps to keep the body hydrated for a longer duration.

  The Verdict

The final verdict on which of the two milk is better clearly depends on its uses. Buffalo milk provides more nutrients, helps to gain weight and build muscle mass. Cow milk is good for the weak digestive system, lose fat and body weight. Each has its own set of benefits and disadvantages.

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Impact of Smartphones on Health

                                                              Impact of Smartphones on Health

  Everyone loves browsing the phone before going to bed. Whether browsing for any news or playing games, using smartphones before bedtime not only affects your vision but also imply severe repercussions to your health. The blue light emitting from the phone is known to affect physical and mental health. Blue light is associated with full light spectrum, which is generally available from the sun on a daily basis. However, when such type of light is exposed at night, it can damage your vision. It suppresses the hormone production that can disturb the normal sleep cycle. While body will have no adverse effects for the shorter duration of the disturbed sleep cycle, a regular habit of disturbed sleep can impact mental health and even invite a lot of ailments.

Direct light from the phones in low lighting condition can damage your retina. Persistent damage to the retina may cause macular degeneration, which in turn can affect central vision. However, there are not enough studies to support the claim as each electronic device may work differently.

While not entirely concrete, the light emitted by the phone is directly linked to cataracts. Blue light is known to have severe side effects and some of the studies have made a discovery that continuous use of phones may lead to cataracts.

Perhaps, the biggest concern of using the phone is the damage caused to the sleep cycle. Exposure to blue light can affect the production of melatonin hormone, which helps to control the sleeping habits. The brain initiates the production of melatonin during the night and blue light disrupts the production process, ultimately affecting the sleep cycle. Use of phones before sleep may cause depression, obesity, and even memory issues.

The hormone melatonin not only regulates sleep but also works as an antioxidant. Antioxidants function on inhibiting the oxidation process that can damage cells. Lack of melatonin can increase the chance of causing cancer mainly prostate and breast, though much study is required to support the hypothesis.

Suppressed levels of melatonin also target mental ability to function properly. Common conditions like depression and anger can be easily triggered in the absence of melatonin, hence using the phone before bed may lead to such mental conditions.

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Blood Pressure & its Impact on our Brain

                     Complications of High BP

  High Blood pressure is generally associated with heart attack and stroke, due to its direct relation to the heart. People suffering from high blood pressure have increased chances of suffering from arterial disease, heart failure or may cause death in the longer run. Heart supplies blood to all parts of the body including organs and unattended high blood pressure directly impacts the organs. The brain is the most susceptible organ when it comes to risk caused by high blood pressure.

High pressure, short memory

Memory loss is a term that is directly proportional to age. As humans grow old, brains begin to decrease in function. Not only age but illness and different medications can also lead to memory loss. The findings of the current research clearly demonstrate that hypertension can significantly affect the ageing of brain.

Mild cognitive impairment is a manageable condition, which does not exhibit any serious problem, but severe memory loss can be very hazardous in terms of mental health. It inhibits the normal brain functioning like memory, reasoning and judgement.

All studies conducted so far may vary in results, but one thing is certain that hypertension plays a significant role in increasing chances of contracting mild cognitive impairment, Alzheimer’s disease, and vascular dementia. High blood pressure affects systolic as well as diastolic pressure and leaving it untreated may greatly increase the risk of initiating severe ailments.

Most numbers of studies are directed towards aged people in order to clearly understand the role of hypertension in the body. In one of the studies, 2,505 men between the age of 71 and 93 were surveyed and it was found that men having the higher systolic pressure of 140 mmHg had 77% chance of developing dementia in comparison to normal systolic pressure. Another study focused on people between 18 to 46 and 47 to 83, for the purpose of evaluating blood pressure impact on cognitive functions, found that high bp was proportionally linked to cognitive impairment over time.

Treat bp, prevent dementia?

The amount of damage caused by dementia is irreversible as the brain cannot be restored back to its original function, which makes it extremely important to understand the role of high blood pressure and its treatment in order to prevent dementia.

It is possible to prevent dementia by checking on the high bp. The following are the evidences

A study conducted by European scientists revealed that chronic treatment of high bp can reduce the chance of dementia by 55%

An American study showed 38% reduced risk from dementia

One study shows that yearly therapy of hypertension can reduce the risk by 6%

Another American study conducted on men and women found that regular therapy of treating high blood pressure can reduce 36% chance of Alzheimer’s disease. The same study also reveals that diuretics, a medication turns to be the most effective medication in the treatment.

Another wide scale study conducted by Harvard and Boston University demonstrates that controlling high blood pressure over the period of 6 months improves the overall functioning and blood flow to the brain.

Never too late

Controlling high blood pressure reduces the risk of cognitive impairment, but does it really help to prevent any further damage done in the case of several ailments related to the brain?

The question is not presented with full credible evidence, but one study was conducted by the Italian scientist on 80 patients, suffering from mild cognitive impairment. The patients were examined over the time frame of 2 years, where they were treated for high blood pressure with medications. They found that there was 80% less chance to suffer from Alzheimer’s disease in comparison to those who weren’t on medications. Though these studies may not be enough to support the claims, but it can help future studies to explore and back up the findings.

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Bananas

Banana is an all-time fruit available throughout the year, in most countries of the world. When it comes to the fruit that symbolizes health, the first name that revolves in our mind is Apple. Right from the childhood, we have been told ‘An Apple a day keeps the doctor away’. While it is true to some extent, bananas are far better contender in partaking huge contribution in health. It provides lots of health benefits that are generally unknown to common people. Here are the 15 reasons that prove that banana is better than apple.

The fruit contains a negligible amount of salt, which is generally good in terms of protecting from a condition like hypertension, heart attacks, and strokes. It is also high in potassium content.

People suffering from anemia lack iron in their blood, which can be easily filled up by eating iron rich banana

Banana contains high calcium content that is good for bones. Women suffering from bone density issues must consume banana daily.

Banana may be sweet but do not contain a high content of sugar. People who work out a lot can get a boost of energy from banana whilst preventing from muscle cramps.

Banana contains tryptophan and the body converts it into serotonin, which is a good remedy to fight depression in the body.

Women experiencing post-menstrual syndrome must consume banana as it enhances their mood and reduces the stress levels in the body.

Eating banana can help to reduce weight without undertaking any medications. It also provides an energy boost to the body.

Banana is rich in Vitamin-B6, which helps to boost white blood cells production that fights provide natural immunity.

Constipation is the common problem affecting millions of people. Banana is rich in fiber that aids in fighting against constipation by restoring bowel functions.

Bananas are considered as anti-inflammatory food, which helps in reducing the swelling in the body. It also prevents from diseases such as type-2 diabetes.

Banana reduces inflammation in the stomach and assists in digestion. After having a meal, eating a banana can improve digestive functions.

Banana works as a soothing agent. Swelling caused by insect bite can be reduced by applying banana on the affected part.

Bananas keep you attentive. It improves alertness and also boosts mind power.

If you are suffering from normal fever, eating a banana can reduce the temperature.

People who are addicted to smoking can eat a banana as it helps to restore lung functions during a withdrawal process.

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Blood Pressure - How much is right for healthy living?

Blood Pressure can tell a lot about your health conditions. The average blood pressure revolves around 120/80 mmHg. The higher value represents systolic pressure – the pressure inside the arteries when the heart beats, whereas the lower value represents diastolic pressure that gives a reading of the beats when the heart rests.  It is normal to have a minimal increase in the pressure on account of many reasons, however, pressure readings above 140/90 mmHg can be the signs of hypertension. High blood pressure can invite many cardiovascular diseases. Blood pressure normally increases with age due to thickening of the arteries. While the diastolic pressure is considered to be an important value in understanding health, both the pressures are equally significant.

An ideal number

Like mentioned before, blood pressure of the humans never remains consistent. It changes with daily physical activities or owing to specific medical conditions. Many studies have revealed that those having a pressure below 120/80 has 25% lower chance of heart attack or stroke, as well as 27% fewer chances of death. On the contrary, other studies have suggested that pressure going below 120/80 may not provide any additional health benefits. The findings have been quite varying on account of different studies, but keeping at 120/80 mmHg is the safest reading for the heart.

It is good to have a lower blood pressure, but there is no definite value on the lowest number. Many people having low blood pressure suffers from side effects like dizziness, constipation, insomnia, weakness, etc.

Monitoring blood pressure

From all the studies, it can be iterated that monitoring pressure after a certain age is very important, since growing age mandates to keep a check on health. Here are some basic guidelines to follow:

Keep a track of pressure on a monthly basis and if the number constantly falls above 140/90 mmHg then it is better to consult your doctor.

If you are suffering from high blood pressure, medications should be taken as prescribed, If any side effects are observed, doctor’s consultation is advised.

Taking care of the diet is imminent as you grow older, more specifically with salt content. Try to include less salt in your diet, also make sure not to completely restrict salt from the diet unless you are being told.

Always try to maintain an exercising schedule. Focus on aerobics and cardio exercises to stay fit and reduce any excess weight from the body.

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White Bread vs Brown Bread - Which is better?

White Bread vs Brown Bread

With the increasing awareness of health and fitness, it is natural to assume that people who did not care much about the nutrition aspect of the food until now, often go over the length to stay healthy. The type of food you consume reflects a lot about your personal health. Bread is consumed throughout the world by millions but most numbers of people eat the wrong type of bread. Following new research and studies, there has been a huge debate surrounding white and brown bread. People simply assume that brown bread is better, but do they know the reasons as to why brown bread is better than white bread?

White bread contains highly refined carbohydrates, which fuels cells to produce a level of insulin content. The insulin converts the sugar from the body into glycogen, ultimately into triglycerides that get stored in the body as fat. Normally, carbohydrates are good source of energy, but food like white bread contains high glycemic index along with synthetic additives, which makes it dangerous to consume on regular basis.

Brown bread, on the other hand, is considered as a healthier option among the two. Let’s take a look at the reasons for it being healthy

Nutrients & Calories

Brown bread is generally made from whole wheat, which has high fiber content, known to be good for the body. The bread also contains prominent nutrients like vitamins B-6, manganese, zinc, copper, and magnesium. While wheat bread does not contain more nutrients than the brown bread, it does have high calcium content, making it good for bones.

White bread contains synthetic additives of sugar, to give a better taste, hence, has higher calories than brown bread.

Production

A lot depends on the manufacturing process of the bread. White bread is manufactured by removing bran from the wheat flour and then processed with chemical compounds such as benzoyl peroxide and chlorine dioxide gas to give a whitening appearance. These compounds are dangerous to the body if ingested in large quantities. Brown bread is manufactured without removing bran or wheat germ from the wheat flour, hence provide a better proportion of nutrients.

Glycemic Index

White bread is high in glycemic index, whereas brown bread has lower glycemic index. Glycemic index can cause an unnatural increase in blood sugar levels, which is very low in brown bread. Lower the glycemic index, the better the health. Brown bread provides health benefits and reduces the risk of suffering from cardiovascular diseases or diabetes.

When it comes to both the type of bread, brown bread is better in consumption, however, much depends on the processing and the content. Make sure about the type of ingredients to safeguard healthier option.

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Ever thought about the public places, where there is maximum exposure of public? Such kind of places is susceptible to cause the highest chance of getting infection or transmission of bacteria and viruses. Many of these places might look clean, but in reality, these places reek of germs. Germs can be extremely dangerous if passed down in the body. The human body can experience a wide range of conditions because of coming in contact with different types of germs. The following are the most exposed public places, where there are higher chances of germs lurking around the perimeter.

Restaurants

Restaurants serve as the common place for eating food. It is widely used the public place, hence, amounts for higher chances of bacteria and viruses. Foods, unhygienic conditions, staff and other people are the carriers of germs in a restaurant. Normally, the body is equipped with the defense to counter any kind of contracting the disease from germs, but it is always better to take care of such issues. The best possible advice is to avoid places containing unhygienic conditions. The staff and the kitchen personnel should take proper measures so people are less exposed to germs.

Public Bathrooms

This is by far, the most vulnerable place to carry germs. Fecal matter and urine contain intestinal bacteria, which transmits on touch. The lavatory doors and water faucets are subjected to human touch every minute, increasing the chances of spreading infection. In order to avoid the transmission, always try to stay away from the contaminated surface and thoroughly wash the hands. In order to use the faucet, take care of operating a faucet with a paper towel.

Workplace

Offices and workplace are another locations, where hundreds of people come in close contact every day, thereby exposing more to the germs. The work desk, computers, bathrooms and even canteen are the breeding center for germs. To prevent from germ build up, disinfect the place on a regular basis.

Hotels

Hotels are a place of temporary accommodation. Every guest checking in is not aware of the cleanliness of the place. The rooms may look clean but it is liable to heavy usage. Lifts, Bedspreads, bathrooms, and knobs impose a high risk of germs. The bed may also contain bed bugs, which can be extremely irritating. Hence, try to select the hotels that usually employ higher standards of cleaning. Such hotels may be expensive but ensures the safety of the public.

Public Pools

Hundreds of people dive in the swimming pool, accounting it for an increase in germs in the water. Many illnesses has been born out of water activities, specifically because of the people being exposed to the contaminated water. Adding Chlorine may help in killing the germs, but certain bacteria can survive even in disinfected pool. To prevent from germs, do not swallow pool water. Try to take a shower before and after using the pool.

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Coconut Oil is Good for You

                      Coconut Oil

Coconut oil

Coconut oil often known as the miracle food is a precious aspect gifted to the mankind by nature. It is available everywhere and is very common and adds all those vitals, you had been looking for. The oil smells great, is great for cooking, can be applied over to the hair, skin and acts as a major offering to take care of the body.

These days it is a reliable name seen in offering treatments to illness like arthritis, diabetes and much more! You can also cook some of the most fascinating eatable like smoothies etc.

Coconut is gradually taking an ideal position in the life of various health conscious, as it is the perfect oil to be used in cooking, considering its high cooking temperatures, saturated fats and easy availability.

Benefits of Coconut Oil:

For heart

This indeed is a debatable statement at the moment. There are people and doctors who have variable stats to prove this at the moment. According to the facts, coconut carries healthy fats, being healthy for your heart.

It can raise the HDL cholesterol but this is again not really apt to be considered. Of course it’s better than any other animal oil, but the best or not still needs to be seen.

It’s seen that people who regularly consume it are healthy.

The population that consumes coconut oil at large is more responsible for a great health.

2. Weight management

It has been proved that it can help you reduce your waist size, make you healthy, boost your energy level and much more. The medium-chain triglycerides (MCTs) in coconut oil can increase energy expenditure compared to the same amount of calories from longer chain fats.

One study found that 15-30 grams of MCTs per day increased 24 hour energy expenditure by 5%, totalling about 120 calories per day potentially leading to significant weight loss over the long term..

  Diverse benefits of coconut Oil

Apart from the host of benefits you will experience once you consume coconut oil. The oil works it charm over the hair and skin. It works equally great when applied topically.

So, no matter what your actual need might be, simply stock up coconut oil and enjoy numerous benefits on the whole body, internal organs, taste and flavor of the food and so much more!

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The Many Reasons Men Lose Their Hair

                       Hair Loss in Men

  There is a common pattern that most men follow to go bald over time. This all starts with the M-shape of their crown that goes behind, creating a common pattern of baldness, commonly seen in most men. The loss of hair reason varies, while the pattern is pretty similar.

Most men lose their strands due to the hormonal disturbance in their bodies. The hormones and their levels keep fluctuating, while their pattern and indications are pretty close and alike in most men. The loss of hair however is no disease causes no pain, while on the other hand it does make them think old of them and certainly drops their confidence.

The loss of hair and increasing pattern of Baldness is certainly a growing sign on their nutritional gaps, lack of exercise, mismanagement of time, proper sleep, stress etc. hair loss can be a sign of some allergic reaction, antibiotics, medical reaction, sweat, improper care of the tresses and many more.

You can divide the main reasons, how men lose hair, by:

Genes play a vital role

Age is not just a number

Male hormones are to be blamed

These are certainly the main reason that leads towards hair loss in men. With time and age, new hair slow down to grow back and the bald patches continue the same, while there is nothing much that works in such scenarios.

Hair loss spreads!

Yes this comes as a certain truth and scientifically proven that each follicle passes hair loss to the others around them. No surrounding hair is spared to stay strong or face the hair fall, keeping them secure.

The process of loss in men starts with thinning of hair that often leads to scalp patches, with the re-growth slowing down and gradually stops, resulting in a bald head or a patch in men.

Men often overlook about their bodies and grooming themselves are the last thing on their mind. This often results in not taking care of their assets and vitals in their life.

Thankfully there are many new revolutions that have emerged to treat and suppress hair loss. You might as well consider artificial planting etc. in order to ensure good looks.

Test your hormonal balance b booking a test with us here

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Nail troubles

                                       Nails

  Nails

No matter you are the manicures and the perfectionist sort, or just minimal kinds, we all always love having healthy and well framed nails adorning our hands and toes. There some who love keeping them long and shaped, while the other might just like keeping them short and trimmed. No matter how you feel like styling them, you would certainly wish they remain healthy and look good.

However most of us suffer from numerous Nail troubles, we all have been ignoring for quite some time now. This is a guide to highlight these problems while we talk about their solutions, home remedies and tips to keep them nice and strong!

Even if your nails haven’t really caught hold of your attention yet, this is a guide to keep nail troubles at bay and ensure your hands and toes look stunning, embellished with beautiful nail beds that look great!

It’s important to know your Nail troubles

There are several nail problems that we keep ignoring, while they certainly exist. The problem of ingrown nails, nail fungus, thickening of the nails, discoloration, crumbling and breaking are some of the problems we all face on and off with our nails. Therefore it comes essential to come closer to your nail troubles and know their condition, cause and treatments.

Nail care is essential

There are oils like tea tree oil, being a powerful antiseptic can protect and condition your nails. Anti-fungal powders work great when put inside sock in hot and humid weather conditions. If in case you sweat a lot on your toes, it’s vital to wash and dry your nails often to avoid any infection. Pay equal attention towards your cuticles. They frame the nail bed, therefore offering a great look and a healthy nail condition.

Pop those essential Vitamins

Biotin, being an important vitamin B is essential for the well being of your nails. Consume them in your diet as much as possible. Biotin would add strength to your weak or brittle nails, add shine and make them all the shinier. This is not an overnight treatment. If in case you have a Biotin gap, you might need to consume it for a course of 6 months to see visible difference.

Watch what you eat

Yes, your diet plays an imperative role in the condition of your nails. Foods like fatty fish, flax seed oil, Evening Primrose oil, Zinc, nuts, rooted veggies, meats, whole grains, shellfish etc are great sources of essential that condition your nails.

Keep your nails moisturised

When was the last time you moisturised you nails after the last salon visit? We make sure to moisturise our skin everyday but over-look the nails. While it is equally important to add moisture and to them use petroleum jelly, thick nail creams etc to offer the moisture, protection and lustre needed.

Many kinds of problems occur due to vitamin deficiency. Check your status here

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Coffee & Cholesterol

           Coffee & Cholesterol

  Undoubtedly, coffee is one of the most consumed brews throughout the world. Millions of people consume coffee every day. Coffee contains a caffeine, which helps in stimulating the nervous system. It increases the alertness of the users that is why people drink coffee in the morning. While coffee is associated with several health benefits, it also poses serious health consequences. There have been many studies stating the relation of coffee with cholesterol. Coffee is believed to increase the levels of cholesterol. However, from many studies, it has been hypothesised that the way you brew the coffee can impact the levels of cholesterol in the body.

Cholesterol is a produced by the liver and significantly affects your health. It is one of the main reasons of causing cardiovascular diseases. Apart from the body generating cholesterol, the food you eat also contains cholesterol. It depends on the type of food as higher fat concentration increases the cholesterol in the body. Coffee does not contain any cholesterol but it can regulate on how the body generates cholesterol.

While there is no direct link between coffee and cholesterol, the coffee contents are known to have substantial effect according to scientific studies. Coffee oils, scientifically known as diterpenes are the main contributors. These oils are generally found in all types of coffee. Cafestol, a type of diterpene, regulates the cholesterol and also determines body’s metabolism. These oils reduce the production of bile acids, which inversely increase the production of cholesterol. Cafestol is a compound that hugely affect the functions of the liver. Any person drinking more than 6 cups of coffee in a day, then he/ she is more likely to contract the cardiovascular disease.

Coffee brewing is a process of combining the coffee with hot water. Generally, more grounded the coffee is, more contents of oil comes in contact with the water. Constantly brewing the coffee grounds with hot water will have a higher proportion of cafestol. Different styles of brewing can determine the levels of cafestol. For instance, French Coffee has a higher concentration of cafestol, whereas American-style coffee has lower concentration because coffee grounds comes in contact with hot water just once. Constantly boiling the water with coffee has highest levels of cafestol. Drinking coffee in optimal amount can provide several health benefits but anything excess can severely affect cholesterol in the body.

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Full-Body Toning Workouts

                        Full Body Toning

  You must always concentrate on your whole body while you are planning to give it a proper shape and reduce muscle fat. Concentrating on all parts of your body will help you to tone up your muscles and increase your physical strength. You can take various plans of either twenty days, seven days and even up to three days. These days are decided, so that you may follow a certain set of routine to do similar exercise at equal reps, so that you whole body may get attention while you are working out on it.

To start up with walking or jogging is the best cardio to follow, so it is better to start your day with thirty minutes brisk walking or twenty minutes jogging. This will help you to warm up your body and will allow your whole body to feel the shake!

Let us check out the major work out/exercises which you need to follow:

Plank. Push up

Push up is one of best body work out which targets your upper body. It helps to tone your arms, chest, triceps, abs. You can start with 25 reps per day and initially hold your body for 40 seconds later on you can challenge yourself to hold your body up to 60 seconds.

Reverse lunge

Reverse lunge works at your lower part of your body. It helps to target your hamstrings, thighs and gluts. You can easily start with fifteen reps per day.

Squat

Squat helps to target your thigh, gluts and quads. This work out helps to tone up your leg muscles. Try to start with fifteen reps and as you get used to it you can challenge yourself up to 25 reps per day.

Flye- Chest & Back

Flye helps to target shoulder chest and upper back muscles. Start with 15 reps both for chest and back. Then with weeks as you pick up you can challenge yourself up to 25 reps with ten pounds weight.

Sit up or crunches

Sit up or crunches will help you to have flat abs and slowly it will help you to develop the famous “six- packs” Start with 10 reps and s you get used to it you can end it up to twenty reps a day.

Try out the above mentioned exercise to have an even toned body.

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Do’s and Don'ts of Sandwiches

                             Healthy Sandwiches

  Sandwiches are often considered to be the best of the options, while you are looking forward to wrap in a healthy and a quick meal. Irrespective of the time of the day, Sandwiches are great options that are healthy, filling and sumptuous. However the same meal might change into a fatty and unhealthy, over loaded pack of calories, if you end up putting in the wrong ingredients. The fat that goes in sandwiches, make them all the more unhealthy, greasy and simply useless! By minimally avoiding a few fatty ingredients like cheese, mayonnaise etc. There is absolutely nothing that can beat a sandwich for lunch.

So, let us follow some Dos and Don’ts to make our delicious sandwiches all the more healthier! Sandwiches are easy to do, a great help in case you are running out of time, but we can make it healthier by avoiding a few fatty ingredients like cheese, mayonnaise that all add up empty calories. So here is a cheat sheet to make our sandwiches healthy:

A few Do’s:

Take care of the bread you use. Make sure the version used, is healthy, made out of wheat, multi-grains, oats, quinoa etc.

Add some extra fruits and veggies to make the sandwiches healthier!

Choose a lighter spread, like low fat mayonnaise, mustard, salad dressing, hummus etc.

Opt for lean protein to add a dash of extra health!

Make the sandwich smaller so that you can control the portions. Avoid the big boy sandwiches to stay healthy, avoid many condiments, cheese in order to save on extra calories.

Some of the Don’t’s

So, if in case you are looking forward to wrap in a healthier sandwich, make sure you don’t:

Avoid putting in a lot of cold cuts. These pre-packed food stuff are loaded with extra salt and preservatives that are extremely unhealthy.

Keep those cheesy slices away from your plate. Replace the flavour of cheese with delicious fruits and veggies to make your sandwich healthier and tastier.

Avoid white bread, no matter what. This flour is processed, unhealthy and all full of fat!

Say no to Grilled versions. No matter how popular and tasty they might be. They are best avoided because of the simple fact that they indeed are laden with oil and butter to ruin your health.

Avoid the pre-packaged sandwiches; they are highly processed and full of preservatives. Take some time out to prepare your own wrap and load them with the fresh produce stocking up in the refrigerator and enjoy your health along with taste!

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High Sodium Foods

                           High Sodium Foods

  Sodium is required in our body to maintain our blood pressure. But excessive consumption of same can lead to serious health issues  (like hypertension, osteoporosis – weakening of bones, stomach cancer etc.). Sodium makes food tasty, so we mostly forget the harmful effects of Sodium. As per American Health Association we must take 2300 milligram salt daily, not more than that. High blood pressure patients must take only 1500 milligram that is less than ¾ table spoon of Sodium daily.

So to increase our consciousness let us check which foods contain excess of Sodium:

Cheese

Cheese is one of the favourite thing which kids and grown-ups love to have. But Cheese in any form contains 1809 mg of Sodium at per 100 gm. of cheese. So it is better to avoid it as much as possible.

Canned or cured meat and fish

Cured meat and fish need lot of Sodium to be preserved for long. Per 100 grams of cured meat or fish contains at least 2193 mg of Sodium.

Sauces and salad dressings

Any kind of salad dressing or sauces contains lot of Sodium which can be harmful for our health. Be it oyster sauces, soya sauces, barbeque sauce, fish sauce or any other. These sauces may contain up to 6820 mg of Sodium for every 100 grams.

Various fast foods and snacks

Be it chips, wafers, nachos, biscuits, pizza, burger or any other fries, all are very tasty but it affects our health. These are deep fried and contain lot of Sodium up to 1093 mg of Sodium per 100 grams.

Roasted nuts and seeds

These are great snacks and are healthy too in other aspects. But it is better to have these seeds and nuts in their original form. We need to avoid the roasted once as that contain lot of Sodium. Roasted nuts may contain up to 2541 mg of Sodium per 100 grams.

To have a healthy life try to avoid Sodium intake on daily basis.

Get your self checked on how you fair on sodium levels in your body by booking a test with us here

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New Post has been published on http://www.healthiply.in/healthy-lifestyle/can-you-exercise-with-high-blood-pressure/

Can You Exercise With High Blood Pressure?

                   Exercising with High BP

  Exercise is definitely good and is helpful to reduce high blood pressure. Daily exercise helps to control the systolic and diastolic blood pressure. But yes, you need to take care of your heart beat while you are doing exercise. Try to avoid heavy cardio-exercises. It is always better to have exercise at slow pace to reduce high blood pressure. Even doctors suggest that you must follow some active exercise routine if you are having high blood pressure.

Let us check what kind of exercises can be followed while you are suffering from high blood pressure:

Walking: Brisk walk is very effective. This is one of the best cardiovascular exercises. Try walking at least 30 minutes a day.

Stretching: Stretching is useful for your joints and other body parts. Stretch for at least ten to fifteen minutes will also help your body to warm up. Stretching helps you to be flexible so it is effective in avoiding any injuries.

Yoga: Yoga is the best exercise you can try out. Follow some easy yoga poses and exercises which will help you to have a regularized heart beat and will help you to control you blood pressure. Yoga helps to relax your mind, body and soul.

You can also try some jogging, swimming, cycling, running, if your age and body permits. But this definitely needs to be followed on doctor’s advice only. People who suffer from high blood pressure are at times restricted from such cardio exercises as that may increase their anxiety level.

This is not all, you must try to regularize your blood pressure. So, you need to have good food which will consist of lot of fiber and green leafy vegetables and lean protein to keep your pressure in control. Avoid any bad habit of smoking or drinking as that may take you in wrong direction. Live a healthy life to get better results.

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New Post has been published on http://www.healthiply.in/eye-vision/23382/

Best Tips for Resting & Relaxing Your Eyes

                            Relaxing Eyes

  Eyes are the most precious organ of the face. So caring for the eyes is mandatory. In our daily life and hectic schedule, we use our eyes up to maximum limit so we must follow some wonderful tips to relax our eyes and its muscles. Due to dust, pollution, UV rays and light emitted through computer and phone damages our eyes and tissues slowly. All these issues leads to dry eyes, stressed eyes which may result to eye sight issues. So we must regularly take some care of our eyes.

Here are some best tips for relaxing and resting your eyes:

Take a pencil or pen and take it to an arms distance and concentrate on the tip, once you focus, slowly bring it towards your eyes. Do this for at least 20 times, this easy exercise will help you to relax your eyes while working for long hours on computer.

Use medicated eye drops or tear drops, as this will help you to keep your eyes moist. Use this at least four to six times daily. If you are using gel then you need to use it twice daily. But follow this according to doctor’s prescription.

Avoid exposure of eyes to heat, dust and air. Always use eye shades or goggles while you are moving out of your home. This will keep your eyes moist.

Splash cold and fresh water into your eyes as soon as you get up in the morning to keep them fresh. Repeat this for six to seven time, this will help to keep your eyes free from dirt and will relax your eye muscle, thus you can avoid dark circles. Try to keep your eyes open while doing this.

Follow a small exercise to stretch your eye muscles and thus relax it. Sit down quietly and try to look and move your eye balls at each corner of your eye. Do this for ten times. Rotate your eye balls clockwise and anti-clockwise for ten times. These exercises will definitely help your eyes to rest and relax.

Use cucumber pieces on your eyes and sleep to relax, consume lots of green vegetables and water to keep your body and eyes hydrated.

Blink your eyes at every two minute interval and try to look around for ten seconds while working for a prolonged period on computer. Use spectacle with anti- reflective coating, while working on computer. Remember your eyes are your asset so, protect it always.