Ankh Rah's Healthy Living Guide

Sunday, 22 April 2018

Discover these amazing health benefits of tamarind!

Tamarind is the one fruit that does not have to be forced down a kid’s throat! Deliciously tangy, imli is a firm favourite with most people and a comfort food that adults find themselves indulging in ever so often. From eating it straight from the pods to sucking on the seeds to enjoying it as a pickle or a candy, there are numerous ways to enjoy this leguminous fruit. In fact, tamarind is used in a variety of Indian dishes as well to lend them a tart flavour. And the best part is that tamarind is not just amazingly tasty, it is very good for your health too. Here’s how.

Heart health: Tamarind is great for your heart because it lowers blood cholesterol and blood pressure. In fact, it has also been shown to have a positive effect in reducing harmful LDL cholesterol. The potassium content in Imli helps lower blood pressure, while the Vitamin C in it neutralises harmful free radicals.

Digestion: Imli has always been used in Ayurvedic medicines to cure digestion issues. Tamarind stimulates bile production that leads to quicker and efficient digestion. It is also rich in fibre, which adds bulks to stools and helps easy bowel movements. It is hence used as a natural laxative and interestingly works for some cases of diarrhoea as well since it has natural binding agents like gums and pectins.

Rich in nutrients: Tamarind is rich in a number of essential nutrients. For instance, if you eat 100 grams of tamarind a day, you will get 36% of thiamin, 35% of iron, 23% of magnesium and 16% of phosphorus recommended for you daily. It also has plenty of niacin, calcium, vitamin C, copper, and pyridoxine. It also has many antioxidants essential for good health.

Weight loss aid: Tamarind contains a compound called Hydroxy Citric Acid that prevents an enzyme in your body from storing fat. This acid also reduces appetite by upping serotonin neurotransmitter levels. So effective is tamarind in weight loss that there are many studies being conducted on it.

Good for nerve function: Tamarind contains the B vitamin Thiamine that is essential for the proper functioning of nerves and development of muscles. Make sure you include some tamarind in your diet every day to get its benefits.

Reduces inflammation: Tamarind is effective in reducing inflammation as it has high levels of tartaric acid, a strong antioxidant, that makes short work of free radicals. Geraniol, another natural antioxidant in it has been shown to suppress pancreatic tumour growth. High levels of polyphenols and flavonoids have been shown to have a beneficial effect on a host of conditions including diabetes. In fact studies have shown that tamarind has an anti-diabetic effect.

https://www.femina.in/wellness/health/amazing-health-benefits-of-tamarind-85964.html

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Saturday, 21 April 2018

You can now get expert nutrition advice at the supermarket!

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The Waitrose move comes as the food industry works to tackle obesity in the UK

The supermarket chain Waitrose has announced that it is hiring healthy eating specialists to help customers make healthier food choices when doing their weekly shop.

According to The Times, the new team, trained by expert nutritionists, will walk the shop floor and be available to give advice on what changes shoppers could make to their shopping baskets to make their meals more nutritious.

The specialists will also be on hand to suggest recipes to customers, perhaps alerting them to the recipe cards that are already available in-store, as well as showing them how to read food labels properly so they can find reliable nutrition information.

The service could help individuals who struggle with healthy eating and are trying to lose weight, or be an aid for busy individuals who have fallen into a food inspiration rut. Those who have recently adopted a vegetarian or vegan lifestyle may benefit too, as they can receive guidance on how to ensure their meals contain all the nutrients they need to stay healthy.

Whatever their eating habits, the move is likely to be welcome news for shoppers. A survey, revealed by The Telegraph, recently found half of the individuals didn't feel in control of their health and a third believed they didn't have time to focus on it.

Hungry shoppers might also find the nutritionists useful, as further research from Cornell University, mentioned in The Telegraph's report, suggests that customers doing their weekly shop on an empty stomach often opt for more unhealthy options.

“Many shoppers have the best intentions to be healthier but busy lives get in the way", reveals Waitrose’s nutrition manager, Moira Howie. "We know that small steps, top tips and nuggets of good advice can help them get started and stay on track. Research shows that changes do not have to be radical to have a positive effect and can have a lasting impact on health.”

Waitrose's news comes at a time when the food industry is attempting to make great strides in tackling the UK's obesity problem, with retailers, including Tesco and Boots, banning unhealthy food, like chocolate, from their tills.

The healthy eating specialists will start in a dozen Waitrose stores in the South-East within the next six weeks, with the scheme rolling out elsewhere by the end of the year. Waitrose will also be further extending its private food consultation trial, where customers can pay for a personalised healthy eating diet plan.

https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/a19859288/waitrose-nutritionists-healthy-eating/

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Friday, 20 April 2018

Why the 2018 Allergy Season Is Expected to Be a Bad One!

Has poor winter weather made this allergy season one to dread or is climate change to blame?

Spring is finally here in some parts of the United States and many people are happy about that — unless, of course, they suffer from seasonal allergies.

Will this allergy season be the worst one on record? How can people ease their suffering from allergens, regardless of the forecasts?

“At present, just as we enter April, almost one-third of the U.S. is in moderate to high pollen levels already,” said Dr. Clifford W. Bassett, the founder and medical director at the Allergy & Asthma Care of New York.

Weather and temperature fluctuations are known to cause allergy-like symptoms.

That’s already an issue along with the usual pollen, according to Dr. Purvi Parikh, a New York allergist and immunologist.

“Patients are already symptomatic,” Parikh told Healthline. “The ups and downs in weather this year… are throwing everyone’s allergies for a loop.”

“It seems with each passing season that the forecasters say this will be the worst allergy season ever. This year, they may be right,” said Dr. Stacey Galowitz, DO, an allergist from New Jersey.

Galowitz explained that a variety of factors seem to make the season get worse each year.

Warmer average temperatures and increased precipitation makes for a longer season with more potential for pollen production.

Increased carbon dioxide from pollution, leads to more pollen production, which means more seeds, which means more pollen in the next season. Worsened pollen production plus more people being diagnosed with environmental allergies each year leads to more people suffering, Galowitz added.

“This winter’s relatively warm average temperatures, coupled with back-to-back snowstorms, may be an equation for a pollen ‘tsunami’ this month,” she told Healthline.

“People seem to say every year is the worst, but I think this is because they forget how miserable they were the previous year. That said, years do vary but it is hard to predict in advance which year will be bad,” noted Dr. Andrew MacGinnitie, a pediatrician at Boston Children’s Hospital.

The environmental factors

What makes allergies especially troublesome?

“Warmer temperatures increase the length of the growing season, which makes things worse,” MacGinnitie told Healthline.

He added that some research shows higher carbon dioxide levels can boost pollen production.

Spring pollen can begin in late winter and last until late spring in many areas. Spring allergy seasons are beginning, on average, up to two weeks earlier over the past several decades, Bassett noted.

Pollen levels seem to be going up across the globe and the weather, in general, seems to be affected by climate change — something that, in turn, affects allergy season, according to Dr. Anthony Del Signore, the director of Rhinology and Endoscopic Skull Base Surgery at Mount Sinai Union Square in New York.

Traditionally, the first allergen to hit tends to be trees in the spring, followed by grass in the summer, and then weeds in the fall.

“But the lines seem to be blurred now, with some allergenic agents hitting concurrently,” Del Signore told Healthline.

“Given this year’s winter and early spring weather patterns across the U.S., several trends seem to be playing out,” he noted. “Tree pollen season is shaping to be more impactful and with stronger and longer peaks given the warmer winter weather.”

The Southeast, in particular, Florida and Georgia, seem to be hit with high pollen counts earlier due to the warmer weather earlier in the year.

The Carolinas and Ohio River Valley are having a slower progression due to a wetter than normal winter/spring.

This progression northward looks to be delayed as well in the Mid-Atlantic and Northeast, as pollen-level models are showing, Del Signore explained.

The Asthma and Allergy Foundation of America’s list of worst allergy spots is not yet available but is expected soon.

Allergy solutions

While there are many options to treat allergies — such as antihistamines, steroids, inhalers, and antihistamine nasal sprays — Parikh said the best way to treat allergies is with immunotherapy.

That can be done via pills or allergy shots, but Parikh said pills are not as effective as shots.

They also are not approved by the Food and Drug Administration (FDA) for all allergens as well as multiple allergens.

Sublingual drops can treat grass, ragweed, and dust mite allergies, MacGinnitie added.

“These are much more convenient and safer than allergy shots, which we call subcutaneous immunotherapy,” he said.

Ketotifen eye drops are also available over the counter to treat eye-related symptoms.

Also, nasal steroids are now available over the counter and are the best medicine for patients with allergies. These can be used alone or along with non-sedating antihistamines.

“It is best to discuss with a board-certified allergist which is best for you,” Parikh added.

https://www.healthline.com/health-news/2018-allergy-season-expected-to-be-bad?

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Thursday, 19 April 2018

VIBRATION PLATE WORKOUTS: THE TRUTH BEHIND THE TECHNOLOGY - DO'S AND DON...

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Wednesday, 18 April 2018

Ankh Rah Moringa - The Energiser!

Get your high quality Moringa from www.ankhrah.com

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Metabolism and Nutrition

Tuesday, 17 April 2018

The mystery enzyme: how cancer cells feed off sugar!

Cancer cells feed off sugar in order to grow, as Otto Warburg observed in the 1920s—and now scientists have figured out how they do it. Solving this '100-year-old mystery', as they call it, finally opens the door to better and safer treatments.

Back in the 1920s, Dr Warburg, a physiologist, discovered that cancer cells need glucose—the sugar in our blood—to thrive and grow. It's their primary energy source, and yet they choose an extremely inefficient way of getting that energy.

Healthy cells use the mitochondria, the energy-producing structures within cells, to produce ATP (adenosine triphosphate), which drives most of our functions. But cancer cells are different; they change their metabolism and cease to rely on oxygen, in order to ferment sugar in what became known as the Warburg effect.

"This has been a mystery for quite some time. Why would cancer cells, which need large amounts of energy to sustain their growth, prefer to use a pathway that produces less ATP than another available pathway?" asked Prof Bert O'Malley from Baylor College of Medicine.

Years ago, O'Malley and his team discovered that cancer cells over-produce the protein SRC-3, and this allows them to turn on genes that cause abnormal growth and metastasis (growth), characteristics of cancer.

So what makes a cancer cell produce more SRC-3? The unsuspected culprit is an enzyme known as PFKFB4, and this turns SRC-3s into potent drivers of most cancers, and especially breast cancer.

This opens the door to new cancer therapies. Just remove either the PFKFB4s or the SRC-3s from cancer cells, and you stop it in its tracks. Cancer stops growing and it can't come back.

https://www.wddty.com/news/2018/04/the-mystery-enzyme-how-cancer-cells-feed-off-sugar.html?

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How to Easily Remove Pesticides From Your Fruits and Vegetables

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Monday, 16 April 2018

The supplement that could help keep your heart healthy!

How do you make your cardiovascular system—your heart and arteries—younger? One way is to fast, but another could be to take the dietary supplement nicotinomide riboside (NR), researchers say.

NR can mimic the calorie restriction usually achieved only by fasting and kick-start the same chemical pathways that can reverse physiological signs of ageing. The supplement also improves blood pressure levels and so helps improve arterial health so it could be especially useful for people suffering from mild hypertension (high blood pressure), say researchers at the University of Colorado.

Although researchers have investigated the health benefits of fasting—where food intake is reduced by at least one-third—it's the first time anyone has properly tested the benefits of the NR supplement on people.

The researchers recruited 24 healthy men and women, aged from 55 to 79, who were either given a placebo for six weeks or instead took a 500 mg NR supplement twice a day. Blood samples revealed that after taking NR, there had been an increase in an enzyme that protects the body from stress; levels of the enzymes, sirtuins, usually decrease as we age.

The supplements also reduced the blood pressure in the volunteers who had mild, and early-stage, hypertension; on average, it reduced blood pressure levels by around 10 points, which would translate into a 25 percent reduction in heart attack risk, the researchers estimated.

More research needs to be done, say the researchers, and don't give up on a good diet and exercise even if you are taking NR supplements, they say.

https://www.wddty.com/news/2018/04/the-supplement-that-could-help-keep-your-heart-healthy.html?

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The Quad Squat or Cyclist Squat | For Knee Health and Size

Friday, 13 April 2018

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Thursday, 12 April 2018

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Marathon Training!

Conquering a marathon is every runner’s ultimate goal. For those who haven’t yet taken on the challenge, 42km seems unimaginable. For those who have, they know the toll it takes on the body. However, no matter if you’re a regular marathon runner or if it was your first one, the body undergoes tremendous physical constraint. So before you step up to the starting line, we want to prepare you for what you might face. Here are some of the scientifically measured physiological systems that are most affected during or after a marathon:

SKELETAL MUSCLE

Skeletal muscles are attached to bones by tendons and produce all the movements of the body parts in relation to each other. Studies show that intensive training and continuous impact before and during the marathon itself, significantly damages these muscles, resulting in inflammation and microscopic muscle tears. This causes muscle soreness and fatigue and is more than likely the reason behind that unbearable pain you experience in your calves once you reach the finish line. Should you be worried about this? It’s normal for marathon runners. 42km is an extremely long distance so of course, your muscles are going to be pushed to their limits. The most important thing is that you allow your muscles to rest and repair afterwards. They say it takes 2 weeks after the marathon until your muscles regain their full strength. So give them time.

IMMUNE SYSTEM

With such a strain on the body, it’s no wonder that after 42km a marathon runners immune system takes some bashing. The “Elite Athlete Paradox” theory, highlights that although exercise is good for mental and physical health, intense, long duration exercise sends the body’s naturally built-in healing processes into overdrive, therefore temporarily compromising the body’s ability to defend itself. This leads to a suppression of the immune system for a short period of time, meaning you are likely to pick up a cold shortly after the race. For this reason, it’s really important to focus on eating healthy and nutrient-rich foods with lots of vitamins to strengthen the immune system.

HYDRATION

Staying sufficiently hydrated is an important factor during a marathon in terms of safety and performance. If you are dehydrated your blood volume decreases, your heart rate increases and the heat loss is impeded. This causes you to slow down your pace or even to drop out of the race. For the optimal hydration status, there should be a balance between sweat losses and fluid replacement. As soon as lost fluid is not adequately replaced, dehydration occurs. Your sweat rates can increase by warm, humid weather conditions, especially when it’s unexpected. The result is a faster onset of dehydration and an increased risk of early fatigue and heat-related illnesses. Everyone’s sweat rate is individual and dependent on gender (men sweat 30% more than women of the same weight), on fitness level and on running pace. But on average an athlete is said to lose around 1 litre of sweat per hour.

As well as dehydration, there is also the risk of drinking too much fluid, which can lead to a terrible condition called exercise-associated hyponatremia. But don’t worry about this too much. It happens mainly to slower marathon runners who drink more fluid than they lose in sweat – something pretty unlikely to happen to a Free Athlete.

The goal for your safe marathon experience is to balance fluid intake with sweat loss to avoid both dehydration and hyponatremia. If you are a faster runner (under four hours) you should be more concerned with avoiding dehydration than developing hyponatremia. Everyone is different and there is no single recommendation on how much you should drink. Therefore learning your individual hydration needs to achieve your best results should be a key part of your marathon preparation. When you know you’ll sweat a lot, drink 10-20 ounces of fluid about an hour before the race to help you start with adequate fluid in your body.

Still want to run that marathon? Of course you do! We don’t want to put you off the race. Simply prepare you for what you might face. If you train properly, fuel your body effectively and are prepared for what might come, the negative effects will be minimal. Take our word for it, the feeling of accomplishment when you pass that finish line will outweigh any pain you experience.

https://www.freeletics.com/en/knowledge/marathon-training/

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