Home remedies:Fever

A decoction made of about twelve grams of Tulsi leaves, boiled in half a liter of water, should be administered twice daily with half a cup of milk, one teaspoon of sugar and a quarter teaspoon of powdered cardamom will bring down the temperature.

Home remedies: Bad throat

 Gargle with a solution containing 1/2 teaspoon of salt in one cup of warm water several times a day. Be careful with the quantity of salt as excess salt could further irritate your throat. 

    Fresh ginger can help soothe inflamed mucous membranes of the larynx. Try sucking on candied ginger if available or drink a cup of ginger tea. Performing steam inhalation twice or thrice a day will help cure laryngitis.

Home remedies Cold

 One lemon along with a teaspoon of honey should be diluted in a glass of warm water and taken once or twice a day. 

 Ginger tea, prepared by adding a few pieces of ginger into boiled water before adding the tea leaves, is an effective remedy for colds. It must be taken twice daily. 
    Tamarind-pepper rasam is also considered an effective home remedy for a cold in South India. Dilute 50 mg tamarind in 250 ml of water. Boil the diluted tamarind water for a few minutes with a teaspoon of hot ghee and half a teaspoon of black pepper powder and drink it three times a day. 

The dietary do's to boost immunity

One way to dispel your fear of swine flu is to boost your immunity. Here are some dietary tips to help you do that :Dr Jagmeet Madan  With the talk of H1N1 being in the air, everyone is talking about boosting one's immunity. The best way that you can improve your immunity is to eat healthy. Here are some tips and dietary recommendations that will help your boost your immunity.  The dietary do's to boost immunity includes:  INCREASE YOUR PROTEIN INTAKE:  Indians as a whole lag behind in proteins by virtue of being vegetarians. Thus a conscious effort to increase the intake of milk, curds, paneer, cheese, soyabean flour or soya in textured form, variety of usals should become a daily part of the diet of the vegetarians. Non-vegetarians can include egg whites, fishes, and lean meats at least three times a week.  REGULAR INTAKE OF NUTS:  Like walnuts, almonds, and oilseeds like flax seed powder, sesame (til seeds) in restricted amounts.  INCREASE INTAKE OF VEGETABLES AND FRUITS:  Three bowls of cooked (mildly) veggies in a dry form (not navratan kurma) and three fruits a day. Opt from one starchy – banana and two others like apple, pomegranate, guava, pear, citrus fruit or juices.  GET COARSE CEREALS:  As a part of your diet – opt for bajra, jowari, ragi, or a blend of wheat and soya, or wheat and chana, breakfast cereals based on oats, soya, or wheat.  GET OMEGA 3 FATTY ACIDS:  In your diet through flax seeds (One tablespoon flaxseed powder a day),  walnuts, pulses like soya, black chana, chawli, urad whole, leafy vegetables like methi leaves, coarse flour like bajra, and fatty fishes.  INCREASE INTAKE OF ANTIOXIDANTS:  Like vitamin C, beta-carotene, Vitamin E, and minerals like zinc and selenium. These nutrients have a protective effect on the airway tissue as well as protect you from oxidative stress.  Tips to increase antioxidant intake      Consume all the coloured vegetables and fruits, which are green, yellow, red, purple in colour. It will include all green leafy vegetables, red coloured tomatoes, green, yellow and red capsicum, beetroot, pomegranate, black grapes, papaya, oranges etc.      Increase intake of vitamin C  through inputs like amla juice, guava, salads based on fresh lettuce, cabbage, capsicum and tomatoes, all the citrus juices like orange, sweet lime etc.      Get the lycopene, a powerful antioxidant from tomatoes. Cook the tomatoes, make a thick soup without straining or make a paste. Doing so improves the concentration and the availability of this antioxidant. Couple this with a dash of dietary fat for better absorption.  ADD MAGNESIUM:  In your diet, as it is a smooth muscle relaxant and anti-inflammatory agent. It plays an important role in maintaining the elasticity of the membrane lining the airways to cope better with respiratory problems like those caused by swine flu.  Tips to add magnesium  Sources rich in magnesium include: Coarse cereals like bajra, jowar, maize, ragi, wheat cracks etc. Pulses like whole chana, whole urad, chawli, math, rajmah, soybean, whole moong etc. Additional sources: Nuts and oilseeds like almond, cashew nut, garden cress seeds, walnuts Fruits like mango, plums  Vegetables like radish pink, lotus stem.  GOING LOW ON SALT:  Can also be beneficial as it helps prevent triggering of respiratory distress. So go low on pickles, papads, ready-to-eat processed foods, bakery items, etc.  SELECT A COOKING OIL HIGH IN MUFA AND OMEGA 3:  Opt from ricebran or groundnut oil for MUFA and soyabean or mustard for omega 3. Keep the total intake of oil between 500-750 gms per person per month depending on your weight.  PREVENTIVE MEASURES FOR CHILDREN:  Also need to be tailored on the same lines. Make each morsel your child  takes nutritious and try incorporating healthy ingredients in food preparations which children like to consume. Opt for stuffed roti, a healthy burger, cutlet or pizza and healthy drinks like milkshakes, fruit lassi, buttermilk, or fruit juices.  MINIMIZE EATING OUT AND  OBSERVE COMPLETE HYGIENE:  In food handling and water. Do not inadequately thaw foods and keep them at room temperature for long time.  DE-STRESS THROUGH  EXERCISE :  As stress is a big trigger of the inflammatory response of the body. Thus aerobic exercise of desired intensity, yoga, breathing and relaxation regimes can help not only to improve lung functioning but also boost your immunity. Get adequate sleep and rest.

Food for every cure of your body

MUSHROOM - EAR

Slice a mushroom in half and it resembles the shape of the human ear.

And guess what? Adding it to your cooking could actually improve your hearing.

That's because mushrooms are one of the few foods in our diet that contain vitamin D.

This particular vitamin is important for healthy bones, even the tiny ones in the ear that transmit sound to the brain.

 

BANANA (SMILE) - DEPRESSION

Cheer yourself up and put a smile on your face by eating a banana.

The popular fruit contains a protein called tryptophan.

Once it has been digested, tryptophan then gets converted in a chemical neurotransmitter called serotonin.

This is one of the most important mood-regulating chemicals in the brain and most anti-depressant drugs work by adjusting levels of serotonin production.

Higher levels are associated with better moods.

BROCCOLI - CANCER

Close-up, the tiny green tips on a broccoli head look like hundreds of cancer cells.

Now scientists know this disease-busting veg can play a crucial role in preventing the disease.

Last year, a team of researchers at the US National Cancer Institute found just a weekly serving of broccoli was enough to reduce the risk of prostate cancer by 45 per cent.

In Britain , prostate cancer kills one man every hour.

GINGER - STOMACH

Root ginger, commonly sold in supermarkets, often looks just like the stomach.

So it's interesting that one of its biggest benefits is aiding digestion.

The Chinese have been using it for over 2,000 years to calm the stomach and cure nausea, while it is also a popular remedy for motion sickness.

But the benefits could go much further.

Tests on mice at the University of Minnesota found injecting the chemical that gives ginger its flavour slowed down the growth rate of bowel tumours.

 

 

CHEESE - BONES

A nice 'holey' cheese, like Emmenthal, is not just good for your bones, it even resembles their internal structure.

And like most cheeses, it is a rich source of calcium, a vital ingredient for strong bones and reducing the risk of osteoporosis later in life.

Together with another mineral called phosphate, it provides the main strength in bones but also helps to 'power' muscles.

Getting enough calcium in the diet during childhood is crucial for strong bones.

A study at Columbia University in New York showed teens who increased calcium intake from 800mg a day to 1200mg - equal to an extra two slices of cheddar - boosted their bone density by six per cent.

 

BEANSPROUTS - SPERM

The stir-fry favourite bears an uncanny resemblance to the images we see of 'swimming' sperm trying to fertilise an egg. And research from the US suggests they could play an important part in boosting male fertility.

A study at the Cleveland Clinic in Ohio showed that to make healthy sperm in large quantities, the body needs a good supply of vitamin C, a powerful antioxidant that protects cells against damage by harmful molecules called free radicals.

Just half a cup of bean sprouts provides 16 per cent of the recommended daily allowance of vitamin C for a man.

It's not just dad but baby too who could benefit.

Bean sprouts are packed with folate, a vitamin that prevents neural tube defects, where the baby is born with a damaged brain or spine.

 

GRAPES - LUNGS

OUR lungs are made up of branches of ever-smaller airways that finish up with tiny bunches of tissue called alveoli.

These structures, which resemble bunches of grapes, allow oxygen to pass from the lungs to the blood stream.

One reason that very premature babies struggle to survive is that these alveoli do not begin to form until week 23 or 24 of pregnancy.

A diet high in fresh fruit, such as grapes, has been shown to reduce the risk of lung cancer and emphysema.

Grape seeds also contain a chemical called proanthocyanidin, which appears to reduce the severity of asthma triggered by allergy.

 

TOMATO - HEART

A TOMATO is red and usually has four chambers, just like our heart.

Tomatoes are also a great source of lycopene, a plant chemical that reduces the risk of heart disease and several cancers.

The Women's Health Study - an American research programme which tracks the health of 40,000 women - found women with the highest blood levels of lycopene had 30 per cent less heart disease than women who had very little lycopene.

Lab experiments have also shown that lycopene helps counter the effect of unhealthy LDL cholesterol.

One Canadian study, published in the journal Experimental Biology and Medicine, said there was "convincing evidence' that lycopene prevented coronary heart disease.

 

 

WALNUT - BRAIN

THE gnarled folds of a walnut mimic the appearance of a human brain - and provide a clue to the benefits.

Walnuts are the only nuts which contain significant amounts of omega-3 fatty acids.

They may also help head off dementia. An American study found that walnut extract broke down the protein-based plaques associated with Alzheimer's disease.

Researchers at Tufts University in Boston found walnuts reversed some signs of brain ageing in rats.

With Best Regards

LADIES SPECIAL

Nutritionist Sneha Jain lists some super foods that promise to help you sail through common womanly woes  From your mother's list of must-dos to the how-tobe-healthy mail of the week, everyone is known to give out nuskaas for combating regular gynecological problems. Be it a certain a asana to fight that monthly monster, or a face pack to banish an ugly pimple. If nothing seems to help, head to your kitchen for a change. All you have to do is stock up and munch!  FLAXSEEDS  Flaxseeds are full of essential Omega 3 fatty acids, which help in balancing hormones in the body. They also protect women from heart problem that are one of the leading causes of premature death among women. The dietary fibres in flax, called lignans have antioxidant properties that detoxify the body and give you a glowing skin. It also boosts your fertility. Omega 3 releases prostaglandins (a hormone like substance) which provide comfort and relief from pain associated with menstruation. The essential fatty acids are very fragile, unstable, and liable to oxidation if exposed to light and air. Within the whole seeds, the oil is protected. So  buy it fresh.  BEANS  Beans are almost cholesterol and fat free, so a must have for women on a diet programme. Beans are an excellent source of vegetable protein and fibre. With more and more women getting affected with colon cancer than breast cancer each year, the fibre and phytoestrogens (a natural plant hormone) present in beans protects against cancer.  CITRUS FRUITS  Bright fruits like orange and papaya are rich in Vitamin C that delays the ageing process. So chuck the botox and reach out for a glass of fresh lime water. Oranges are an excellent source of folate, an element that lowers the risk of birth defects and memory loss. These fruits also contain beta carotene that accumulates in the skin to act as a natural sun block.  GINGER  Ginger's forte is to treat nausea and vomiting during pregnancy. It also helps in hastening the recovery post delivery. Add it to your regular diet to ward off stomach cramps and acidity. You could toss a few slices in your bowl of dal or mix it with fresh fruit juices.  BROCCOLI  Broccoli is a great source of calcium and Vitamin B, both of which play an important role in bone health. These green florets contain sulphurophanes that helps prevent cancer and clears any excess estrogen. Excess estrogen in the body can cause weight gain, hormonal imbalances and an increased risk of breast cysts and breast cancer.  CRANBERRIES  These tiny berries have the power to fight severe urinary tract infections that trouble women more than men. Cranberry juice is loaded with Vitamin C that acidifies urine and reduces the chances of developing irritation. They also help in treating minor flu and stomach aches.  SPINACH  One of the best sources of folate, spinach prevents birth defects, heart disease, dementia, and colon cancer. Lutein (an antioxidant), in spinach prevents our skin from heat-damage, delays wrinkling, roughness and dehydration — the common symptoms of skin-fatigue.  WHEAT GERM  The heart of the wheat kernel is a gold mine of nutrition. A half cup serving of toasted wheat germ supplies more than half of a woman's daily magnesium needs. It plays an important role in reducing stress, building bones, and regulating thyroid function (which affects 20 per cent of postmenopausal women). Magnesium also aids in the production, release, and activity of insulin.  LOW-FAT YOGURT  In women over 45, osteoporosis is a concern since the rate of bone loss speeds up post menopause, as estrogen levels falls. Getting enough calcium is paramount in preventing osteoporosis and yogurt is an exc e l l e n t source of c a l c i u m . Rich in probiotics, yogurt encourages the growth of healthy bacteria in the digestive tract, thereby boosting immunity.  FATTY FISH  Fish such as salmon, tuna and mackerel are a good source of Omega 3 fatty acids. These help reduce the risk for blood clot formation that can occur due to a prolonged use of contraceptive pills. In pregnant and lactating women these fats help in optimal brain and vision development of the baby. Omega 3 also boosts levels of serotonin, the feel-good brain chemical and aids in fighting postpartum depression.  (Nutritionist Sneha Jain is associated with Centre for Obesity & Diabetes Support)      —AS TOLD TO SONAL VED

Full vaccine course key to developing immunity

Every year, a large number of children get vaccinated for diseases like pertussis, tuberculosis, hepatitis-B, measles under the national immunization programme. But very few go on to complete the full course losing track of booster doses that are administered at 10 and 16 years. The lack of awareness among parents are to blame for the low turnout rate.      Doctors say most children don't get mandatory booster dose for tetanus at the age of 10 and 16. ''If they are given the booster doses, the kids can develop immunity for life. It would also bring down indiscriminate use of tetanus. But we don't see many turning up for booster doses at 10 and 16 years of age,'' said Dr Bir Singh, professor of community medicine, AIIMS.      Similarly, the incidence of the contagious pertussis (whooping cough) is rising among kids in the 10-plus agegroup. The national immunization programme recommends booster doses for diphtheria and tetanus at the age of 5. ''These days, we see a lot of pertussis cases in children above 10 years. With time, the effect of the vaccine decreases. That is why booster doses of DPT (diphtheria, pertussis and tetanus) are required at the age of 10,'' said Dr Pankaj Garg, consultant, neo-natology, Sir Ganga Ram Hospital.      Doctors say the national immunization programme is religiously followed for children up to two years. ''Till 24 months, vaccines are given at an interval of 2 to 3 months. But when we ask parents to come after two or four years, their turnout is dismal,'' said Dr Sisir Paul, paediatrician, Max Healthcare.  TIME FOR FOLLOW-UP  BOOSTER  A number of diseases are covered under the national immunization programme, but doctors say that follow-up rate of booster doses, especially given at 10 & 16 years of age, is very poor in India IMMUNIZATION ROUTINE  Primary vaccination  Bacillus Calmette-Guirin  Vaccine against tuberculosis  Administered at  Birth  Oral polio  Vaccine against polio  Administered at  Birth, 6, 10, 14 weeks  DPT  Vaccine against diphtheria, pertussis & tetanus  Administered at  6, 10, 14 weeks  Hepatitis B  Against bloodborne disease  Administered at  Birth, 6, 10, 14 weeks  Measles vaccine Administered at  9-12 months  Optional vaccines  H influenza (type B)  Against flu Administered at | 6, 10, 14 weeks Booster dose at | 18 mths  Hepatitis A  Against water-borne diseases Administered at | 12 mths Booster dose at | 18 mths  Chicken pox Administered at | 1 yr Booster dose at | 10 yrs  Pneumococcal vaccine  Against pneumonia  Administered at  6, 14, 20 weeks  Typhoid (VI) Administered at | 2 yrs Booster dose at  Every 3 yrs*  Meningococcal  Against meningitis Administered at | 2 yrs Booster dose at  Every 3 yrs*  *(until 18 years of age) BOOSTER DOSES  DPT & oral polio  16-24 months  DT  5 yrs (doctors recommend DPT booster dose at 10 years of age)  Tetanus Toxoid (TT)  At 10 years & again at 16 years  Vitamin A  9, 18, 24, 30 & 36 months after birth of the infant

Get rid of dandruff

Avoid oily and junk food since they are among the main reasons for dandruff. Applying fermented curd on your scalp and hair for an hour is another popular remedy. Dandruff is more common in dry hair — get into the habit of oiling your hair as often as you can. Make a mixture of olive oil and ginger root and apply it on your scalp. This reduces dandruff and also keeps the hair healthy. Avoid colouring or streaking your hair if you suffer from a dandruff problem — it will only worsen your problem. Take a bit of sandalwood oil and thrice the amount of lemon juice to make a paste. Keep this mixture on your scalp for some time and then wash off. Curtail drinking caffeine as well as eating sweet things like chocolates, pastries and sugar. Rinsing your scalp with lemon juice works wonders in getting rid of dandruff. If you have found that dandruff shampoos have not helped eliminate your problem, then you may want to consider using vinegar. Mix half a mug of warm water with half of vinegar and pour it over your scalp and rinse out thoroughly.      Make a paste of two egg whites mixed with lime juice and apply it on your scalp. This also gives you relief from an itchy scalp.      Make a mixture of almond oil and olive oil and apply it on your scalp. Wash it off after about five minutes.

WORK IT OUT

If you're looking at burning the extra fat and toning up, these exercises are a must-do When it comes to working out, everyone wants to see results, and fast. While there are a plethora of exercises that you can try out, nothing delivers like the following seven.  Walking  Walking is the most basic form of exercise ever. Still better, you can walk anywhere, anytime, on a treadmill or in the park, on the beach, literally anywhere and all you need is a good pair of walking shoes. If you're starting out, beginwith 10 minutes at a time, gradually moving up to at least 30 minutes non stop.  Interval Training  Interval training can add to your cardio workout and boost fitness, burn more calories and help you lose weight. As you progress, vary the intensity of your aerobic workout. Bring up the pace for a minute or two, then back off a bit and again increase it.  Squats  Squats have often been associated with a boot-camp style workout. They workmultiple muscle groups and hence deliver great results. The ideal way of doing squats is keeping your feet shoulder-width apart and your back straight. Bend your knees and lower your rear as if you were sitting down in a chair, keeping your knees over your ankles. They help increase you muscle mass and overall strength and power.  Lunges  Like squats, lunges work all the major muscles. They have the ability to affect your entire lower body with emphasis on different muscle groups depending on the particular type of lunge that you decide to do and help to improve your balance.  Push-ups  Push-ups help strengthen the chest, shoulders, triceps and core muscles. Beginners can start by leaning into their kitchen counter, then gradually advance to a desk or a chair, onto the floor with knees bent and then on the floor on the toes. For push-ups, keep your face down, place  hands slightly wider than the shoulder-width, place toes or knees on the floor making a smooth line. Keep the rear-end muscles and abdominals engaged, lower and lift body by bending and straightening elbows. Remember to keep your torso stable throughout the move.  Abdominal Crunches  There are two methods to do abdominal crunches. Start by lying on your back with feet flat on the floor and palms supporting the head. Press your lower back down, contract abdominals and raise first your head, then neck, shoulders and upper back off the floor, in this order. Remember to tuck your chin when raising your head. For the second method, keep your knees bent, feet off the floor for doing crunches. This engages hip flexors and avoids arching your back. Notice that you keep your neck in line with your spine and keep your elbows out of your line of vision to keep chest and shoulders open. Don't stick your chin out or don't hold your breath.  Bent-Over Row  Beginners should not do the movements with weights. This exercise works for all major muscles of back and the biceps. Stand with feet shoulderwidth apart and knees bent. Flex forward at the hips and engage abdominals, extending spine to support. Hold weights beneath shoulders with hands apart. Flex elbows and lift both hands toward the sides of body. Slowly, lower hands to the first position. SWEAT IT OUT: Start your day with a quick run STRETCH OUT: Lunges work at all major muscles