Minimize Blue Light Exposure
1. Take a screen break every 20 min, look away for a few mins to rest your eyes.
2. Reduce glare on screens from windows or overhead lights.
3. Use blue light filtering lenses in your glasses.
4. Use blue light filtering app on your digital devices.
5. Avoid using screens for an hour or two before sleep, as these can also interfere with our natural sleep cycles.
#health
Join 👉🏻@nutrition4health
1. Take a screen break every 20 min, look away for a few mins to rest your eyes.
2. Reduce glare on screens from windows or overhead lights.
3. Use blue light filtering lenses in your glasses.
4. Use blue light filtering app on your digital devices.
5. Avoid using screens for an hour or two before sleep, as these can also interfere with our natural sleep cycles.
#health
Join 👉🏻@nutrition4health
Best foods for Eye 👁🗨 Health
Leafy Greens - Kale, Spinach..
Vegetables - Carrots, Sweet potatoes..
Fruits - Oranges, Strawberries, Blueberries..
Sea foods - Fishes (salmon & tuna), Oysters..
Nuts - Almonds, Pistachios..
Seeds - Chia, Sunflower seeds...
Dairy products & Eggs🥚
Green tea 🍵 - Antioxidant powerhouse
All the above foods are basically rich in the nutrients best for Eyes👀 like - Omega-3 fatty acids, Vitamin A, C, & E, Zinc , Beta-carotene , Lutein & Xeaxanthin. Add these foods in your daily diet for healthy eyes.
#foods
Join 👉🏻@nutrition4health
Leafy Greens - Kale, Spinach..
Vegetables - Carrots, Sweet potatoes..
Fruits - Oranges, Strawberries, Blueberries..
Sea foods - Fishes (salmon & tuna), Oysters..
Nuts - Almonds, Pistachios..
Seeds - Chia, Sunflower seeds...
Dairy products & Eggs🥚
Green tea 🍵 - Antioxidant powerhouse
All the above foods are basically rich in the nutrients best for Eyes👀 like - Omega-3 fatty acids, Vitamin A, C, & E, Zinc , Beta-carotene , Lutein & Xeaxanthin. Add these foods in your daily diet for healthy eyes.
#foods
Join 👉🏻@nutrition4health
Turmeric - 🧠 food
It's a spice long used in Ayurveda. It contains a compound called Curcumin , which has antioxidant & anti-inflammatory effects (factors that benefit brain & overall health)
Turmeric boosts brain health & stave off Alzheimer's disease by clearing the beta-amyloid (a protein fragment),its buildup is known to form Alzheimer's-related brain plaques. Also, turmeric shields brain health by inhibiting the breakdown of nerve cells in the brain. Add the Black peppers, as it greatly enhances the absorption of turmeric.
#foods
Join 👉🏻@nutrition4health
It's a spice long used in Ayurveda. It contains a compound called Curcumin , which has antioxidant & anti-inflammatory effects (factors that benefit brain & overall health)
Turmeric boosts brain health & stave off Alzheimer's disease by clearing the beta-amyloid (a protein fragment),its buildup is known to form Alzheimer's-related brain plaques. Also, turmeric shields brain health by inhibiting the breakdown of nerve cells in the brain. Add the Black peppers, as it greatly enhances the absorption of turmeric.
#foods
Join 👉🏻@nutrition4health
Ginkgo Biloba - 🧠 herb
It's a leaf of the ginkgo tree, which is native to China & one of the oldest plants on the planet, having potential to treat Alzheimer's disease & age-related mental decline.
It's believed that it works by thinning the blood & thereby improving oxygen flow to the brain. The brain is a glutton for oxygen, so it's possible that even a slight lack of circulation can affect its performance.
Gingko improves both attention & memory, but as a brain booster for people with normal mental abilities, it remains controversial.
#foods
Join 👉🏻@nutrition4health
It's a leaf of the ginkgo tree, which is native to China & one of the oldest plants on the planet, having potential to treat Alzheimer's disease & age-related mental decline.
It's believed that it works by thinning the blood & thereby improving oxygen flow to the brain. The brain is a glutton for oxygen, so it's possible that even a slight lack of circulation can affect its performance.
Gingko improves both attention & memory, but as a brain booster for people with normal mental abilities, it remains controversial.
#foods
Join 👉🏻@nutrition4health
Nootropics
Nootropics are a group of natural or synthetic compounds also known as “smart drugs.” They’re considered “smart” because they help many aspects of brain function, & some even halt cognitive decline. They've gained popularity in today’s highly competitive society & are most often used to boost memory, focus, creativity, intelligence & motivation.
For more :
https://telegra.ph/Nootropics-Smart-Drugs-07-31
#facts
Join 👉🏻@nutrition4health
Nootropics are a group of natural or synthetic compounds also known as “smart drugs.” They’re considered “smart” because they help many aspects of brain function, & some even halt cognitive decline. They've gained popularity in today’s highly competitive society & are most often used to boost memory, focus, creativity, intelligence & motivation.
For more :
https://telegra.ph/Nootropics-Smart-Drugs-07-31
#facts
Join 👉🏻@nutrition4health
Being Active is always Good
These are just simple tips. For this you don't have to prepare yourself for something extra. Just aware of it because these are looking simple but have the potential to change your life if it comes in your habit.
#health
These are just simple tips. For this you don't have to prepare yourself for something extra. Just aware of it because these are looking simple but have the potential to change your life if it comes in your habit.
#health
Nootropics
These are designed to enhance cognitive function, & are typically made with herbs & natural brain enhancers.
Caffeine: Improves alertness, reaction time & attention span
L-theanine: Provides a calming, focusing effect
Creatine: Fuels brain cells
Rhodiola Rosea: Efficient at stress handling
Bacopa monnieri: Ayurvedic herb - enhances memory
Panax Ginseng, Ginkgo Biloba, Nicotine, etc
Nootropics may also include certain “smart drugs” only available by prescription. These may include :
Piracetam
Phenotropil
Noopept
Modafinil (Provigil)
Amphetamines (Adderall)
Methylphenidate (Ritalin)
#health
Join 👉🏻@nutrition4health
These are designed to enhance cognitive function, & are typically made with herbs & natural brain enhancers.
Caffeine: Improves alertness, reaction time & attention span
L-theanine: Provides a calming, focusing effect
Creatine: Fuels brain cells
Rhodiola Rosea: Efficient at stress handling
Bacopa monnieri: Ayurvedic herb - enhances memory
Panax Ginseng, Ginkgo Biloba, Nicotine, etc
Nootropics may also include certain “smart drugs” only available by prescription. These may include :
Piracetam
Phenotropil
Noopept
Modafinil (Provigil)
Amphetamines (Adderall)
Methylphenidate (Ritalin)
#health
Join 👉🏻@nutrition4health
Oral Health - Healthy Gums
Healthy gums should look pink & firm, not red & swollen. Healthy teeth require healthy gums, as gum disease can lead to tooth loss. To keep gums healthy, practice good oral hygiene. These include:
Brush properly
Use fluoride toothpaste
Floss daily
Take care while rinsing mouth
Use a therapeutic mouthwash
Get regular dental checkups
Quit smoking & chewing tobacco
Other factors ( like diet, stress, age, toothpaste type, etc) are also responsible for oral health, it will come soon.
#health
Join 👉🏻@nutrition4health
Healthy gums should look pink & firm, not red & swollen. Healthy teeth require healthy gums, as gum disease can lead to tooth loss. To keep gums healthy, practice good oral hygiene. These include:
Brush properly
Use fluoride toothpaste
Floss daily
Take care while rinsing mouth
Use a therapeutic mouthwash
Get regular dental checkups
Quit smoking & chewing tobacco
Other factors ( like diet, stress, age, toothpaste type, etc) are also responsible for oral health, it will come soon.
#health
Join 👉🏻@nutrition4health
Brush your Teeth Properly
Brushing the teeth properly is key to having a healthy mouth & gums
1. Brush at least twice a day using a soft-bristle toothbrush & fluoride toothpaste
2. Replace the toothbrush every 3 to 4 months, or sooner if the bristles begin to fray
3. Brush the teeth at a 45-degree angle to the gums
4. Move the toothbrush in short strokes.
5. Press gently.
6. Brush your teeth for 2 to 5 minutes
7. Clean the insides of the front teeth by turning the brush vertically & making several short strokes along each tooth.
Above guidelines are recommended by the American Dental Association (ADA).
#health
Join 👉🏻@nutrition4health
Brushing the teeth properly is key to having a healthy mouth & gums
1. Brush at least twice a day using a soft-bristle toothbrush & fluoride toothpaste
2. Replace the toothbrush every 3 to 4 months, or sooner if the bristles begin to fray
3. Brush the teeth at a 45-degree angle to the gums
4. Move the toothbrush in short strokes.
5. Press gently.
6. Brush your teeth for 2 to 5 minutes
7. Clean the insides of the front teeth by turning the brush vertically & making several short strokes along each tooth.
Above guidelines are recommended by the American Dental Association (ADA).
#health
Join 👉🏻@nutrition4health
What's Gum Disease?
In your mouth, bacteria are constantly forming a sticky substance called plaque on your teeth. Brushing & flossing can help you get rid of plaque, but the substance can also harden &, in turn, form another substance called tartar.
In many cases, the buildup of plaque & tartar can lead to the development of gingivitis, a condition marked by inflammation of the gums.
When left untreated, gingivitis can progress to periodontitis ("inflammation around the tooth"). Not only known to cause tooth loss, periodontitis has been linked to heart disease as well.
#health
Join 👉🏻@nutrition4health
In your mouth, bacteria are constantly forming a sticky substance called plaque on your teeth. Brushing & flossing can help you get rid of plaque, but the substance can also harden &, in turn, form another substance called tartar.
In many cases, the buildup of plaque & tartar can lead to the development of gingivitis, a condition marked by inflammation of the gums.
When left untreated, gingivitis can progress to periodontitis ("inflammation around the tooth"). Not only known to cause tooth loss, periodontitis has been linked to heart disease as well.
#health
Join 👉🏻@nutrition4health
Common Risk factors for Developing Gum Disease
According to the American Academy of Periodontology, these are some of the most common risk factors for developing gum disease:
1. Poor nutrition & Obesity
2. Teeth grinding or Clenching
3. Stress
4. Smoking & Tobacco use
5. Old age & Genetics
6. Using certain medications (such as Antidepressants, oral contraceptives, & some heart medications)
7. Some diseases that affect the body’s inflammatory system (like diabetes, cardiovascular disease, & rheumatoid arthritis) can also increase the risk of gum disease.
#health
Join 👉🏻@nutrition4health
According to the American Academy of Periodontology, these are some of the most common risk factors for developing gum disease:
1. Poor nutrition & Obesity
2. Teeth grinding or Clenching
3. Stress
4. Smoking & Tobacco use
5. Old age & Genetics
6. Using certain medications (such as Antidepressants, oral contraceptives, & some heart medications)
7. Some diseases that affect the body’s inflammatory system (like diabetes, cardiovascular disease, & rheumatoid arthritis) can also increase the risk of gum disease.
#health
Join 👉🏻@nutrition4health
Diet tips for Gum Health
What a person eats can directly affect the health of their teeth & gums. The foods that should be incorporated in your diet:
1. High-fiber fruits & vegetables, as these can help clean up the mouth, especially Apple🍎 & Ginger
2. Black & Green teas, which help reduce bacteria
3. Dairy products (such as milk, cheese, & yogurt) , as these foods help increase saliva production
4. Foods that contain fluoride, which include water & some poultry & seafood products
5. Sugar-free gum, as chewing it will increase saliva production
It's best to avoid these foods & beverages:
1. Alcohol , as it can dry out the mouth
2. Starchy foods that become stuck in the teeth
3. Sticky candies & sweets
4. Carbonated soft drinks that contain phosphoric & citric acids as well as sugar
#foods
Join 👉🏻@nutrition4health
What a person eats can directly affect the health of their teeth & gums. The foods that should be incorporated in your diet:
1. High-fiber fruits & vegetables, as these can help clean up the mouth, especially Apple🍎 & Ginger
2. Black & Green teas, which help reduce bacteria
3. Dairy products (such as milk, cheese, & yogurt) , as these foods help increase saliva production
4. Foods that contain fluoride, which include water & some poultry & seafood products
5. Sugar-free gum, as chewing it will increase saliva production
It's best to avoid these foods & beverages:
1. Alcohol , as it can dry out the mouth
2. Starchy foods that become stuck in the teeth
3. Sticky candies & sweets
4. Carbonated soft drinks that contain phosphoric & citric acids as well as sugar
#foods
Join 👉🏻@nutrition4health
Popcorn
It's a special variety of corn that pops when exposed to heat. This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.
It’s a popular snack food that’s categorized as a whole-grain cereal but premade popcorn often contains a high level of salt (sodium) which can cause high BP & lead to other health complications. These additions (such as butter, sugar, & salt) can make popcorn an unhealthful snack. So, to maximize its benefits, make homemade popcorn without oils or additives.
#foods
Join 👉🏻@nutrition4health
It's a special variety of corn that pops when exposed to heat. This happens when water, trapped in its center, turns to steam, creating internal pressure, which makes the kernels explode.
It’s a popular snack food that’s categorized as a whole-grain cereal but premade popcorn often contains a high level of salt (sodium) which can cause high BP & lead to other health complications. These additions (such as butter, sugar, & salt) can make popcorn an unhealthful snack. So, to maximize its benefits, make homemade popcorn without oils or additives.
#foods
Join 👉🏻@nutrition4health
Corn/Maize🌽
About 10,000 years ago, it was first cultivated in parts of Mexico & Central America. It's usually considered as a vegetable but it's actually a grain, rich in carbs, fibers, vitamins, minerals & antioxidants.
Although the yellow color of 🌽 is very common, but other colors such as red, orange, purple, blue, white & even black variety are not so common. It's a grain plant whose seed's kernels hold the majority of nutrients & are the most consumed parts. It lies on low GI scale as well.
#foods
Join 👉🏻@nutrition4health
About 10,000 years ago, it was first cultivated in parts of Mexico & Central America. It's usually considered as a vegetable but it's actually a grain, rich in carbs, fibers, vitamins, minerals & antioxidants.
Although the yellow color of 🌽 is very common, but other colors such as red, orange, purple, blue, white & even black variety are not so common. It's a grain plant whose seed's kernels hold the majority of nutrients & are the most consumed parts. It lies on low GI scale as well.
#foods
Join 👉🏻@nutrition4health
Glycemic Index (GI)
It's a relative ranking of carbohydrate in foods, Actually it's a value (0-100) assigned to foods based on how slowly or how quickly those foods increases blood sugar levels.
Foods with a low GI value (<55) are more slowly digested, absorbed, metabolised & cause a lower & slower rise in blood sugar levels (insulin as well), while high GI (>70) foods releases blood sugar rapidly.
Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo-glycemia. Long-distance runners would tend to favor high GI foods, while people with pre- or full-blown diabetes would need to concentrate on low GI foods.
#foods
Join 👉🏻@nutrition4health
It's a relative ranking of carbohydrate in foods, Actually it's a value (0-100) assigned to foods based on how slowly or how quickly those foods increases blood sugar levels.
Foods with a low GI value (<55) are more slowly digested, absorbed, metabolised & cause a lower & slower rise in blood sugar levels (insulin as well), while high GI (>70) foods releases blood sugar rapidly.
Low GI foods tend to foster weight loss, while foods high on the GI scale help with energy recovery after exercise, or to offset hypo-glycemia. Long-distance runners would tend to favor high GI foods, while people with pre- or full-blown diabetes would need to concentrate on low GI foods.
#foods
Join 👉🏻@nutrition4health
Coffee - Boon to Skin
Coffee is one of the world’s most popular beverages. It contains high levels of antioxidants & beneficial nutrients, which makes it quite healthy.
Also it's well known body scrub to minimize cellulite. The caffeine content in coffee helps to tighten skin & also reduce the appearance of dimply cellulite by dilating blood vessels beneath the skin & improving overall blood flow. To make this scrub, mix ground coffee with a spoon of olive oil & sugar. Massage on the affected area in circular motions. It can also smoothen your skin & provide an even appearance.
#health
Join👉🏻@nutrition4health
Coffee is one of the world’s most popular beverages. It contains high levels of antioxidants & beneficial nutrients, which makes it quite healthy.
Also it's well known body scrub to minimize cellulite. The caffeine content in coffee helps to tighten skin & also reduce the appearance of dimply cellulite by dilating blood vessels beneath the skin & improving overall blood flow. To make this scrub, mix ground coffee with a spoon of olive oil & sugar. Massage on the affected area in circular motions. It can also smoothen your skin & provide an even appearance.
#health
Join👉🏻@nutrition4health
Creatine - World’s most effective supplement for high-intensity sports.
It's a chemical that occurs naturally in your muscle cells. It’s made of amino acids (glycine,methionine,& arginine).
It's stored in muscles as phosphocreatine which is an energy for short, high intensity exercises as it helps your muscles more effectively harness energy.
Supports both short- & long-term muscle mass growth & offers benefits regardless of your current fitness level.
Consuming 3-5 grams/day of creatine monohydrate (most usable form) is sufficient.
#supplements
Join👉🏻@nutrition4health
It's a chemical that occurs naturally in your muscle cells. It’s made of amino acids (glycine,methionine,& arginine).
It's stored in muscles as phosphocreatine which is an energy for short, high intensity exercises as it helps your muscles more effectively harness energy.
Supports both short- & long-term muscle mass growth & offers benefits regardless of your current fitness level.
Consuming 3-5 grams/day of creatine monohydrate (most usable form) is sufficient.
#supplements
Join👉🏻@nutrition4health
Top 10 Benefits of Creatine
1.Enhances muscle recovery
2.Speeds up muscle growth
3.Improves anaerobic capacity
4.Enhances brain function
5.Fight neurological disorders
6.Improves glucose tolerance
7.Reduce fatigue & tiredness
8.Lower blood sugar levels & fight diabetes
9.Helps muscle cells produce more energy
10.Improves high intensity performance
#supplements
Join👉🏻 @nutrition4health
1.Enhances muscle recovery
2.Speeds up muscle growth
3.Improves anaerobic capacity
4.Enhances brain function
5.Fight neurological disorders
6.Improves glucose tolerance
7.Reduce fatigue & tiredness
8.Lower blood sugar levels & fight diabetes
9.Helps muscle cells produce more energy
10.Improves high intensity performance
#supplements
Join👉🏻 @nutrition4health