Navratri weight loss diet plan: Three healthy fasting tips to lose weight and avoid gaining belly fat

Creating a well-balanced meal plan during Navratri fasting can certainly help you jump-start a weight loss process and burn that stubborn belly fat.

Navratri, the season of fasting, is finally here! Navratri, also spelt Navaratri or Navarathri, is celebrated throughout the country in different ways. This year, the nine-day festival begins on October 10, 2018. During these nine days, devotees worship Goddess Durga to seek her divine blessings. Many of them also observe the ritualistic Navratri vrat or fast by not eating grains, pulses, non-vegetarian food and alcohol. Instead, they just take liquid foods, in remembrance of one of nine aspects of Shakti goddess. Fasting has been linked to many health benefits, from increased weight loss to a reduced risk for certain diseases and better mental health.

Fasting is also an excellent way to detox but it can take a toll on your body if not done in the right way. Perhaps, a healthy fasting is possible by eating the right foods in the right proportion. Hence, creating a well-balanced meal plan during the fasting period can certainly help you jump-start a weight loss process and burn that stubborn belly fat effectively. Here are a few eating tips to keep in mind during Navratri fasting to make sure it doesn’t affect your weight and health. Read - Navratri vrat: Here are five ways to control hunger pangs and boost weight loss

Consume more fresh fruits and vegetables

Including nutrient-dense fresh fruits and vegetables in your Navratri special diet will keep you full and rejuvenated during fasting, as well as, after you break the fast. For instance, try making mixed fruit chaat, which not just delicious but also easy to prepare and a healthy option. You can also opt for other healthier options like makhana, arbi, sabudana, sweet potatoes, and green leafy vegetables like broccoli and spinach - all of which are fasting staples and are loaded with essential minerals, nutrients, vitamins and antioxidants that promote health and weight loss. Read - Does drinking warm lemon water on an empty stomach help with weight loss? Read to know

Avoid processed foods

Try to stay away from processed foods that are loaded with excess sodium and unhealthy fats as they can lead to weight gain. Avoid or limit consumption of fried puris, pakodas and potato chips - if you can’t avoid them. You must avoid eating foods from outside, especially if you want to detox your body. You must also remember that processed foods can cause a rapid rise or fall in blood sugar, which can increase hunger and result in overeating.

Stay hydrated

Whether you’re fasting or not, it’s a healthy way to begin your day with one or two glasses of water to promote your gut health. Water is an important part of your weight loss strategy. Apart from drinking enough water, choose hydrating drinks like buttermilk, fresh fruit juices, fresh coconut water, etc, to stay well-hydrated. This will also keep you satiated for longer periods of time and help you shed those extra inches in a healthy way.

How Much Water Should You Be Drinking Daily?

Much has been said about the magic elixir water. Covering 70 percent of our planet and 60 percent of our own body, water is one of the key reasons of human survival and civilization in general. Yet despite its abundance, why is there a constant fixation to stay hydrated at all times? Even when you aren't particularly thirsty? That is because we keep losing water from our body, though urine and sweat.

And also because water carries out many important jobs, crucial for smooth running of our essential body functions such as flushing bacteria out of your bladder, aiding digestion, carrying nutrients and oxygen to the cells, preventing constipation, maintaining the electrolyte(sodium) balance, etc.

But how much water should we be consuming everyday? For the longest time in the row, the eight glass water rule has garnered much attention in the health and fitness circle. However, some nutritionists say it is purely contingent of the lifestyle. Since almost every system in the body needs water to function. The recommended intake varies from factors to factors including sex, age, activity level, and others, such as pregnancy and breastfeeding.



What is the Eight Glass Water Rule? 

According to the rule, one should drink eight glasses, each consisting of eight ounce of water, which equals to about two liters, or half a gallon daily. While eight glasses rule can work as a good starting point, the theory is not based on solid, well-researched information.

The need differs from person to person. And one should contact their doctors to know their actual need. If you are leading a sedantary lifestyle, in an air-conditioned environment, with limited scope of water loss through sweat and urine, two to two and a half liters a day should suffice. Further intake can end up in excess concentration of water in the kidneys, causing edema.

Bangalore based nutritionist  Dr. Anju Sood says, "I recommend that a person should consume 2 and a half liters a day. To replenish the loss of water, this is essential. I have seen when people dehydrate and still do not drink water face problems like major headaches and even mood swings.However, it is also recommended that the water intake needs to increase if the activity pattern of the person is very high like athletes or person into heavy gym, as they would be losing water in higher amounts."

According to Consultant nutritionist Dr. Rupali Datta, "Eight glasses per day is just an approximate count, for that matter even 4 glasses in the morning does not have a solid scientific basis to it. However as per expert recommendation it is 35 ml per KG body weight. "

Further highlighting the significance of high overall fluid intake she says, "The idea is to keep yourselves hydrated at all times, which in summers becomes all the more essential. Plain water is the healthiest liquid, but you can also supplement it with more non calorie natural fluids like chaas, and nimbu paani. Fresh juices also work, provided they are not bottled or the packaged ones you find in the market.

Water Intake for Summers

According to Dr. Rupali, one must carry a water bottle around at all times. And even before stepping out, to prevent yourself from dehydration, make sure you have chugged down enough water down your throats,"to make up for the sodium and potassium needs" for the tough day.



Ayurveda also recommends on loading up on the wonder liquid this season.

According to Dr. Keerti Gupta from Kirti Ayurvedic Hospital & Research Center, "Summer is called as the "Pitta Season" and afternoon time is Pitta Kaal, which is hottest time of the day, therefore, Ayurveda suggests that you should drink maximum water during this period so as to maintain the body temperature.

You could also incorporate some small changes including adding Pitta pacifying ingredients in water that help maintain body heat. Some of the ingredients include lemon, mint, kokum, and fennel seeds, khaskhas and rose petals.

With the temperatures reaching its peak- this is the elixir which will help you beat the scorching heat.

Myths Of Meditation

Despite its growing popularity and reach, the practice of meditation is clouded by some misconceptions.



Meditation has entered the mainstream of modern western culture, prescribed by physicians and practiced by everyone from business executives, artists,and scientists to students, teachers, military personnel, and, on a promising note, politicians. Despite the growing popularity of meditation,prevailing misconceptions about the practice are a barrier that prevents many from trying it.Here are seven common meditation myths dispelled.

1: Meditation is difficult:

Truth: This myth is rooted in the image of meditation as an esoteric practice reserved only for saints, holy men, and spiritual adepts.In reality,when you receive instruction from an experienced, knowledgeable teacher, meditation is easy and fun to learn.The techniques can be as simple as focusing on the breath or silently repeating a mantra. One reason why meditation may seem difficult is that we try too hard to concentrate, we’re overly attached to results, or we’re not sure we are doing it right.A teacher will help you understand what you’re experiencing, move past common roadblocks, and create a nourishing daily practice.

2:You have to quiet your mind in order to have a successful meditation practice.

Truth: This may be the number one myth about meditation and is the cause of many people giving up in frustration. Meditation isn’t about stopping our thoughts or trying to empty our mind — both of these approaches only create stress and more noisy internal chatter.We can’t stop or control our thoughts,but we can decide how much attention to give them. Although we can’t impose quiet on our mind, through meditation we can find the quiet that already exists in the space between our thoughts.Sometimes referred to as ‘the gap,’ this space between thoughts is pure consciousness,pure silence, and pure peace. When we meditate,we use an object of attention, such as our breath,an image, or a mantra, which allows our mind to relax into this silent stream of awareness.When thoughts arise, as they inevitably will,we don’t need to judge them or try to push them away. Instead, we gently return our attention to our object of attention. In every meditation, there are moments,even if only microseconds, when the mind dips into the gap and experiences the refreshment of pure awareness.As you meditate on a regular basis, you will spend more and more time in this state of expanded awareness and silence.

3: It takes years of dedicated practice to receive any benefits from meditation.

Truth: The benefits of meditation are both immediate and longterm. You can begin to experience benefits the first time you sit down to meditate and in the first few days of daily practice.Many scientific studies provide evidence that meditation has profound effects on the mind-body physiology within just weeks of practice.For example, a landmark study led by Harvard University and Massachusetts General Hospital found that as little as eight weeks of meditation not only helped people experience decreased anxiety and greater feelings of calm,it also produced growth in the areas of the brain associated with memory,empathy,sense of self, and stress regulation.

4: Meditation is escapism.

Truth: The real purpose of meditation isn’t to tune out and get away from it all but to tune in and get in touch with your true Self — that eternal aspect of yourself that goes beyond all the ever-changing,external circumstances of your life. In meditation, you dive below the mind’s churning surface, which tends to be filled with repetitive thoughts about the past and worries about the future, into the still point of pure consciousness. In this state of transcendent awareness,you let go of all the stories you’ve been telling yourself about who you are, what is limiting you, and where you fall short — and you experience the truth that your deepest Self is infinite and unbounded. As you practise on a regular basis, you cleanse the windows of perception and your clarity expands.While some people do try to use meditation as a form of escape — as a way to bypass unresolved emotional issues — this approach runs counter to all of the wisdom teachings about meditation and mindfulness. In fact, a variety of meditation techniques have been developed to identify, mobilise and release stored emotional toxicity.

5: I don’t have time to meditate.

Truth: There are busy, productive executives who have not missed a meditation in 25 years,and if you make meditation a priority, you will do it. If you feel like your schedule is too full, remember that even just a few minutes of meditation is better than none.We encourage you not to talk yourself out of meditating just because it’s a bit late or you feel too sleepy. In life’s paradoxical way, when we spend time meditating on a regular basis, we actually have more time.When we meditate,we dip in and out of the timeless, spaceless realm of consciousness... the state of pure awareness that is the source of everything that manifests in the universe.Our breathing and heart rate slow down, our BP lowers, and our body decreases the production of stress hormones and other chemicals that speed up the ageing process and give us the subjective feeling that we are ‘running out of time.’ In meditation, we are in restful alertness that is extremely refreshing for the body and mind. As people stick with their meditation ritual, they notice that they are able to accomplish more while doing less. Instead of struggling to achieve goals, they spend more and more time ‘in the flow’ — aligned with universal intelligence that orchestrates everything.

6: Meditation requires spiritual or religious beliefs.

Truth: Meditation is a practice that takes us beyond the noisy chatter of the mind into stillness and silence. It doesn’t require a specific spiritual belief,and many people of many different religions practise meditation without any conflict with their current religious beliefs. Some meditators have no particular religious beliefs or are atheist or agnostic. They meditate in order to experience inner quiet and the numerous physical and mental health benefits of the practice — including lowered blood pressure, stress reduction, and restful sleep.

7: I’m supposed to have transcendent experiences in meditation.

 Truth: Some people are disappointed when they don’t experience visions,see colours, levitate, hear a choir of angels, or glimpse enlightenment when they meditate.Although we can have a variety of wonderful experiences when we meditate, including feelings of bliss and oneness,these aren’t the purpose of the practice.The real benefits of meditation are what happens in the other hours of the day when we’re going about our daily lives.When we emerge from our meditation session, we carry some of the stillness and silence of our practice with us,allowing us to be more creative, compassionate, centred, and loving to ourselves and everyone we encounter.

15 Tips to Help You Lose Weight without Exercise

If you’re trying to lose weight, you probably know that you need to eat well and exercise. What if that’s not necessarily true?

general, if you expend more calories than you take in, you’ll lose weight.

However, torching calories by pounding your feet to an aerobics DVD or working out in the gym may not be as effective as you’d think.

According to an article in Women’s Health Mag, many studies have found that the number of calories burned during exercise doesn’t always equate to the fat or weight loss that you’d expect.

Even if you don’t change your eating habits, working out might not help you lose that much weight.

Also, some people binge eat after exercising, negating the calorie burn.

Exercising is good for your heart and lungs, so don’t curl up on the couch because I just blew your mind with this new information.

However, try some of these tips to help you lose weight without focusing on exercise as a weight loss motivator.

• Add coconut oil to your diet:- Coconut oil can actually help you lose weight!

The best way to use coconut oil is to replace other fats with it. Don’t just add several tablespoons of coconut oil to your diet every day, or you’ll be increasing your calorie intake by 120 calories per tablespoon.

•  Chew your food more thoroughly:- Research shows that gulping down your food can prevent

your intestines from releasing the hormones and chemicals necessary to properly digest your food.

Chew each bite until it has the consistency of applesauce before swallowing.

• Drink Cold water:- Although Chinese medicine recommends drinking warm water so that you don’t shock the system, the people behind Eat This, Not That reported on a study showing that people who drank ice water increased their metabolism by 30%.

Drinking adequate amounts of water can also keep your metabolism flowing and stave off hunger pangs.

• Eat more protein:- Your body actually burns calories just by digesting the protein you eat.

Research shows that a high-protein diet can boost your metabolism and keep you feeling fuller longer.

Add some protein powder into your diet if you struggle with getting enough meat or other high protein sources throughout your day.

• Consume more fiber:- Whatever you’re doing to try to lose weight, eating more fiber can help.

Adding fiber to your diet without making any other changes can make you lose the same amount of weight as people who follow the low-fat diet that’s recommended.

• Use smaller plates:- If your plate is huge, it’s going to look as though you have a lot of empty space that could accommodate more food. Psychologically, this may make you want to eat more.

Plus, you can load up a larger plate with more calories. Use smaller dishware, and fill up your plate.

You’ll trick yourself into thinking that you’re eating more. You can always go back for seconds.

• Don’t buy unhealthy foods:- This may go without saying, but if you have unhealthy food in your house, you’re going to eat it. Stock up on healthy, fresh foods that satisfy your cravings for crunch and a feeling of fullness.

• Take probiotics:- Taking probiotics can help you lose weight. Experts say that probiotics that contain Lactobactillus gasseri can help your body absorb less fat from the foods that you eat.

The best way to start healing your gut and bringing back a balance of healthy gut bacteria is to start taking a probiotics supplement.

• Get more sleep:- Sleep controls your diet, changes your fat cells, increases your cravings and makes your workouts less effective.

Lack of sleep can make you: Hungrier

Less satisfied after eating

Metabolize sugar in the blood less effectively

Lose the willpower to avoid unhealthy foods

• Try intermittent fasting:- A lot of red flags immediately go up when the term “fasting” is mentioned, but hear us out first.

Intermittent fasting has LOADS of health benefits and has been scientifically proven to help you lose weight.

Don’t fret.  You’ll never go sun-up to sun-down without eating.

You simply eat your last meal of the day at 5 pm (or 6 or 7), and then you don’t eat anything again until the following day at the time (5 pm, or 6 or 7).

It helps you keep your calories low for the day, and it teaches you a lot about boredom and stress eating!

• Consume enough calcium:- If you’re already watching what you eat, research shows that you can augment your weight loss efforts by taking in enough calcium.

This effect is even more pronounced if you eat dairy products (as opposed to just taking a calcium supplement).

This calcium supplement by Nature Made also contains Vitamin D, another nutrient that most people are deficient in.

Another benefit to eating more calcium is that you’ll burn more fat around the abdominal region.

• Stop stressing out:- Stress can not only make you gain weight, but it can also make you want to eat more, burn fat less effectively and drown your willpower in the toilet.

Cortisol, a stress hormone, makes your body store more fat and sugar.

Today, we stress out over things that don’t always make us move our bodies more. That can result in an unhealthy attachment to extra weight.

Practicing relaxation techniques can help you lower anxiety, making your weight loss efforts more effective.

• Cut down on sugar:- Eating too much sugar causes inflammation, fat gain, diabetes and other health issues.

Eating more calories and less sugar can help you automatically lose weight.

A sugar detox can make your body better at turning calories into fuel, resulting in weight loss.

• Brush your teeth:- If the delicious flavor of that peanut butter and banana you just ate lingers on your tongue, you might be more likely to go back for more food.

Cut your cravings by brushing your teeth after each meal.

Food doesn’t taste as good when you eat it with a minty mouth. This is especially effective after dinner when you might be more likely to fall prey to snacking in front of the TV.

• Be more mindful:- We’re lost in a culture of getting more done in less time. Many people multitask by eating in front of the computer or smart phone.

Have you ever done this and looked down to see a clean plate? Did you wonder who ate your food?

If you don’t pay attention to what you eat, you might want more psychologically even though your belly is full. Research shows that mindful eating can change eating behaviors and improve weight loss.

Top Benefits Of Limcee Vitamin-C Chewable tab

You should ideally get your vitamins from the food you eat. However, some medical conditions will prevent your body from absorbing the right amount of vitamins. This is when vitamin supplements come in handy.

Limcee is a Vitamin C tablet available in India. It is available in a chewable form, which makes it fun to take. Just pop one in after dinner and you should be good for the day. So, is this tablet really necessary? I mean eating citrus fruits will take care of your daily Vitamin C needs right? So why don’t you just eat an orange or drink a glass of lemonade instead?

Top Benefits Of Limcee Vitamin-C Chewable tab To keep your body in place: Our body needs Vitamin C for multiple purposes, but none is as important as that to make a protein collagen. Collagen helps bind your tendons, ligaments, blood vessels, skin and other organs together- basically holds your body together. This is one of the reasons why bleeding gums is a prime symptom of Vitamin C deficiency.

It builds immunity: Against most diseases and infections. Limcee actually helps heal any cuts and wounds faster by strengthening your immunity system and by improving your collagen production.

Helps relieve common cold: Now, we are all aware that common cold has no cure but your days spent in wetting the hanky will be reduced by a long run just by consuming Vitamin C tablets. It boosts your immunity, helping your body fend off the common cold virus.

Helps with stress: Continual stress over a regular basis can lead to a lot of dangerous medical conditions which can harm you both physically and psychologically. Limcee can help keep your stress levels in check.

Use it as an antioxidant: It prevents the growth of oxidative stress, more commonly known as cellular rust, which can lead to severe medical conditions such as atherosclerosis, which can be dangerous for the heart, and cause stroke.

Ensures proper blood flow: It dilates your blood vessels and helps with an unobstructed blood flow. High cholesterol, BP, heart congestion and other heart related problems will constrict the blood vessels making it hard on the heart to pump blood continuously. A vitamin C intake will relax the blood vessels making blood flow easier throughout the body. (Read more about it here)

Weight loss: This is how you lose weight. People always advise you to eat healthy if you are trying to lose weight- you know, fresh fruits and vegetables, do that an add a Limcee tablet once every couple of days or so. Vitamin C lowers insulin, hence instead of storing the sugar as fats they are instantly burned as fuel.

Helps with better eyesight: Vitamin C is great to keep your eyesight in good shape. Limcee tablets are prescribed for people with cataracts for this very reason; it clears away the cloudiness and helps better their vision.

Vitamin C is the king of all vitamins, it basically helps you improve your health on the whole and provides many benefits.

Crohn's Disease: Diet and Nutrition

Foods don’t cause Crohn's disease, but they can make it worse. So it’s important to pay attention to what you eat. That can help you control your symptoms

Don't Eat Problem Foods

Keep a food diary to figure out if what you eat is an issue. Some things may only be a problem during flares. The choices that sometimes cause trouble for people with Crohn's include some whole foods and vegetables, as well as:

High-fat, greasy, and fried foods, like: Cream sauces, Butter, Margarine, Anything deep-fried

High-fiber foods like: Corn, Popcorn, Seeds, Nuts

Milk and dairy-based foods like ice cream can cause problems, too. If you have diarrhea, belly pain, or gas after having some, you may not be able to digest it. This is lactose intolerance. Lactase pills can help.

How to Eat During a Flare

There are ways to help yourself feel better if you have a flare: Eat soft, bland foods. Don’t eat anything spicy or high in fiber.

Eat smaller meals, and eat more often.  Eat five small meals instead of three large ones.

Drink plenty of fluids. Chronic diarrhea can dehydrate you, which can make you feel weak and tired. It can also cause kidney stones. You'll definitely need to avoid sodas and caffeinated drinks. They can bother your stomach. If you need other options besides water, talk to your doctor.

If your symptoms make it tough for you to eat well, ask your doctor if you need one.

Track what you eat.

Adjust your diet so you have fewer symptoms during flares.

Make sure you get enough calories and the nourishment you need.

You may need to boost your diet with vitamins, minerals, and other supplements. Talk to your doctor before you try any. Most likely, they'll suggest daily multivitamin and other supplements to help replace:

B vitamins: Crohn's can make you low in B12. And some Crohn's drugs make it hard for your body to take in folate, a type of B vitamin.

Vitamin D: You may not get enough of this vitamin, which helps you absorb calcium and keep your bones strong. Sunlight is one way you get it. So if you don't go outside often, live in the far northern parts of the U.S., or if you take corticosteroids for a long time, you probably don’t get enough.

Iron: Inflamed tissue in your intestines can cause bleeding, which can lower your levels.

Potassium: Diarrhea and some corticosteroid drugs can zap your stores of this mineral.

Magnesium: Chronic diarrhea, Crohn's in your small intestine, or having much of your intestine removed, can make it hard to get enough magnesium.

Calcium: If you can't eat dairy, or if your body doesn't take it well, you may not have enough. If you take corticosteroids for a long time, that can also cause bone loss.

In some cases, your doctor may suggest you have a nutrient-rich supplement. You get this through a feeding tube that goes from your nose to your stomach. It's usually done in a hospital.

Can Probiotics Help?

When the balance between helpful and harmful bacteria in your gut is off -- say, when you take an antibiotic -- it can cause diarrhea and other problems.

Probiotics are "friendly" bacteria that help keep harmful bacteria in check. Researchers are looking at whether they can help ease Crohn's symptoms and help people avoid flares. Ask your doctor if probiotics are right for you.

This Psychology test will reveal the secrets of your personality!

While there a lot of psychology tests that help you determine your personality type, do you know that all of us have many secrets too embedded in our personality? While you might think that you know yourself a little too well, sometimes even the most confident of souls find themselves grappling with reality and struggle to come to terms with their real self.

However, help is always at hand and in this case, it is in the form of a fun psychology test!

Have a look at these 4 images with the same features, the moon and the sea. However, the positions of the elements in each image are different. Based on what image you choose, we will tell you a secret about your personality that you yourself is not aware of!

Look carefully at the images and choose that which you like most or which makes you feel best.

Now let’s see what that image says about your personality

Number 1:

If you have picked up this image, then it means that you are a creative person! You love new challenges and are a fun personality. You love to be surrounded by friends and family and you are an honest person. Finally, you are soft spoken and at the same time gregarious – a lethal combination!

Number 2:

You have an extremely strong personality.

You are always there for your friends and family. Not only this, you are an extremely honest person who would not shy away from calling a spade a spade. Finally, you don’t always take well to change, unless it is absolutely necessary!

Number 3:

You are an intelligent soul and love to have smart conversations with people. You dislike the boring stuff and you like to simulate the mind. You are extremely creative and even though you have many friends, you prefer to work on your own. You are an extremely good orator.

Number 4:

You are a calm soul who likes to take it slow – you do not rush into things and prefer to see both sides of a coin before arriving at any conclusion. You are cautious and patient and this is one of your best qualities. You take each day as it comes.

Top 10 Plum Health Benefits

Plum has a juicy sweet taste that is addicting to most people. It is a very healthy fruit that contains only 46 calories per 100 grams and loaded with essential vitamins and minerals. You can find it in different sizes and colors, and they are called prunes when dried. It will get in rainy season only. Its amazing fruit can maintain your health and keep you away from diseases. The long list of plum health benefits is mainly due to its rich content of vitamins and minerals. Below are some of the nutrients that you can receive when you consume one cup of sliced plum:

• ·         19 grams carbohydrate
• ·         1 gram protein
• ·         2 grams dietary fiber
• ·         15 mg vitamin C
• ·         10 mcg vitamin K
• ·         569 IU vitamin A
• ·         259 mg Potassium
• ·         4 mg vitamin E
• ·         01 mg vitamin B6
• ·         11 mg magnesium
• ·         26 mg phosphorus
• ·         3 mg iron
• ·         1 mg manganese
• ·         1 mg copper
• ·         0 grams fat

Top 10 Health Benefits of Plum

Here are the top reasons why you should include plum into your regular diet. This fruit contains some of the top nutrients that are good for your digestive system, bones, skin and hair, cardiovascular system, and much more.

Promotes Digestive Health

Plum is known for promoting digestive health. It contains a rich amount of soluble and insoluble fiber. Dried plums, also called prunes, can treat different digestive disorders such as constipation. The soluble fiber, contained in the pulp of the plum, is great for eliminating toxins, sugars, bacteria, and fats. It can help reduce the bad cholesterol and break down the carbohydrates.

The insoluble fiber, contained in the skin of the plum, does not dissolve because it acts as a scrub that cleans the intestinal linings from plaques and toxins. This results in a very healthy digestive system that lowers the risk of constipation and allows for regular bowel movement.

Cancer Prevention

Plum contains high amounts of antioxidants that can reduce the free radicals in your body and Antioxidants are very important to fight against cancer. It contains the essential phytonutrients and anthocyanin that can lower the risk of certain types of cancer such as breast cancer, liver cancer, respiratory tract cancer, and gastrointestinal cancer. Some of the antioxidants contained in plum are vitamin C, lutein, zeaxanthin, cryptoxanthin, chlorogenic, and neochlorogenic acid. These antioxidants prevent cell damage caused by oxidation.

The body needs these antioxidants to prevent oxidative damage that might lead to serious health complications like premature aging and cancer. A study shows that plum extract is capable of killing aggressive breast cancer cells. Usually, when treating cancer, the surrounding healthy cells are also affected and killed. But with the plum extract, only the cancerous cells were killed off and the surrounding cells were unharmed.

Maintains Cardiovascular Health

Lowering cholesterol level and eliminating the bad cholesterol in the body is important in maintaining cardiovascular health. Dried plums or prunes are capable of lowering the LDL cholesterol because they tend to bind with the bile acid and flushing them out of the body. When the bile acid is removed, through stool, the liver creates new bile acids, which in turn uses up more cholesterol, thus reducing the cholesterol in the body.

It is necessary to lower cholesterol because it can damage and clog the arteries, which increases the risk of heart attack and other cardiovascular diseases. Plum also contain anti-inflammatory properties that are beneficial for treating cholesterol problems and diabetes. Moreover, plum is rich in vitamin K, which is great for protecting the arteries and veins and keeps the blood pressure stable.

Good for Your Bones

A study discovered that plums are good for your bones because it can build up bone density. Greater bone density means that your bones are stronger, which is important as you grow older because bones tend to get brittle and fragile as you age. Also, reduced bone mass increases the risk of developing osteoporosis. Dried plums are very rich in vitamin K, copper, and potassium, which are the nutrients needed by your bones to prevent osteoporosis.

A study testing two groups of post-menopausal women for 12 months showed that the group that consumed prunes regularly gained higher bone mineral density in the arms than the other group. Aside from calcium, potassium is considered as an important nutrient for protecting the bones from getting weak and fragile. The flavonoids and phenolic acids greatly help in preserving the density of the bones. If you want to have strong and healthy bones, you should consume more plums.

Strengthens the Immune System

Stress is a very big factor in weakening the immune system. If your line of work involves a lot of stress, then you should regularly consume vitamin C. Plum is a good source of vitamin C that is proven to boost overall health, including your immune system.

One study has shown that adequate intake of zinc and vitamin C can reduce the symptoms and shorten the duration of common colds, flu, and other respiratory tract infections. When your immune system is strong, you can prevent various inflammations and infections from happening.

Improves Skin Health

You can slow down skin aging and reduce the fine lines and wrinkles on your face if you have a high intake of vitamin C. Fruits such as plum and oranges are very effective in keeping your skin looking young and smooth. A study has shown that women who regularly consume vitamin C have lowered the incidence of skin dryness and premature wrinkling. The antioxidants contained in plum can help slow down the natural aging process of the skin. Moreover, vitamin C is an important component that makes up the blood vessels and skin.

This naturally heals the wounds and forms scars. Drinking plum juice can make your skin firmer and even out the skin tone. Since plum contains high amounts of vitamin C, it can help in the production of collagen. This is great for rejuvenating the skin and reduces the wrinkles, blemishes, and other signs of skin aging. Plum can minimize the appearance of scar because it increases the blood flow to the scar tissue.

Your scar will blend in and will almost be unnoticeable. You can apply the pulp of the plum on your face to eliminate the dark spots and lighten up the affected area. This will also help treat any skin discoloration and reduce the age spots of your skin.

 

Help with Blood Sugar Control

Even though plum and prune contain carbohydrates, they do not cause a spike in blood sugar after being eaten. Plum can increase the level of adiponectin, which is a hormone that is vital in regulating blood sugar. The flavonoids in plum can protect your body against the risk of diabetes and insulin resistance.

The soluble fiber is great for normalizing the blood sugar level and helps in the treatment of diabetes. Soluble fiber also helps in emptying the stomach at a slower phase, which is good for the blood sugar level and has a positive effect on insulin sensitivity. Plum also ranks very low in glycemic index, which means that it can lower the risk of developing type 2 diabetes and controls the blood sugar level.

Promotes Healthy Hair

People who regularly consume plum and prunes have healthier, stronger, and thicker hair. Plum health benefits include both your skin and hair. Plum contains vitamin E that prevents the free radicals from damaging the hair follicles and the scalp. With the proliferation of free radicals, this can lead to weak and brittle hair. Plum has the essential nutrients to protect the cells in the blood vessels and follicles of the scalp, which results in better hair growth and thickness.

Plum can also treat your problem with dandruff. Flaky scalp and dandruff can clog the hair follicles, which inhibits hair growth. Plums can be used to fight the bacteria that cause dandruff and soothe the scalp. Since plum is rich in iron, it can improve blood circulation and promote healthier and stronger hair. This fruit can treat hair damage, including alopecia and baldness in men.

Aids in Weight Loss

Plum can boost your metabolism because it contains high amounts of fiber that gets rid of toxins in the body and prevent constipation. Plum also contains citric acid that helps you to avoid tiredness and cramps. The high fiber and antioxidant content of plum are excellent in promoting proper digestion, which results in weight loss.

Improves Iron Absorption and Blood Circulation

The health benefits of plum can truly help you avoid a variety of disease and illnesses. By including plum on your regular diet, you are lowering your risk of anemia. Plum and prunes can help increase your body’s ability to absorb iron. Your body needs iron to produce red blood cells, thus improving the blood circulation and preventing the onset of anemia

CHILD CARE DURING THE MONSOON / RAINY SEASON

Monsoons not only bring fun with them, but they even bring along some seasonal infections. In order to take care of your child during the rainy season, you have to make your house & kids ‘monsoon proof‘ or at least ‘monsoon ready‘.

 BUILD IMMUNITY. CATCH THE COLD BEFORE IT CATCHES YOU.

Monsoon is the season for cold, flu and other air borne & water borne infections. It’s better to build a good immunity by giving foods which are rich in Vitamin C & other foods which help to boost their immune system.

Even supplements rich in Vitamins can be given. All though it’s always better to take them in the form of fruits & vegetables.

SET THE ROOM TEMPERATURE.

It’s usually cold & breezy when it rains. A sudden change in temperature will affect your child’s health. Keep the house dry all the time & set his room temperature to a moderate. If you do not have a room heater, you can regulate the temperature to some extent by keeping the windows & doors closed.

Sweaters and comforters also help in keeping your kid warm throughout the day.

SAY NO TO OUTSIDE FOOD.

We know that water borne infections like diarrhea & food poisoning are common during monsoons. We do not know the kind of water they use, to make food outside. It’s better to give him homemade food. Include hot soups & hot milk in his daily diet.

AVOID GETTING DRENCHED. NO RAIN DANCING, ONLY WATCHING.

It’s easy to control infants from not going out in the rain. But once your kid starts walking it’s not an easy task. These days because of the high pollution, we cannot expect rain water to be safe. DO NOT let him play in the rain. Pack a raincoat & water proof shoes in his school bag. Whenever you are taking your little one to the mall, or a grocery store, in the rainy season, carry an umbrella & a rain coat.

PREPARE YOUR OWN ‘MONSOON AID KIT’. I AM PREPARED, ARE YOU?

Even after taking all the precautions, there are chances your kid might catch a cold or a flu. Prepare a kit with medicines which help with cold & cough. Cough syrups, vitamin C supplements, syrups for cold or fever, balms etc. can be added to your kit, after taking proper advice from your pediatrician.

OTHER IMPORTANT TIPS:

1. ·         Keep your house clean.
2. ·         Use antiseptic liquids while washing your kid’s clothes & while cleaning the house.
3. ·         Make your house insect proof. Monsoon brings its deadly friend ‘mosquito’.
4. ·         Instead of using a coil which might lead to smoke allergies, use mosquito nets or liquid.
5. ·         Teach him to use a sanitizer for hand wash.
6. ·         Give him a hot bath if he gets drenched in the rain.
7. ·         Keep his feet dry at all times. Get him used to wearing slippers or socks inside the house.

Tips to stay fit this rainy season

We looks forward to the arrival of monsoons. With rains, come flu, fevers, unending infections — bacterial, viral and fungal and the two most common neglected tropical diseases, dengue and chikungunya. Neglected Tropical Diseases are a growing health threat to the public at large.

While we can’t do much about the rains, we can certainly beat the bugs by improving our digestion and strengthening our immune system.

So, here are some specific guidelines regarding how to fight monsoon diseases by boosting your immunity.

A good diet: The simplest way to boost immunity is by following a well-balanced and nutritious diet. This comprises a variety of foods, healthy grains, adequate calories, whole grains, pulses, fresh vegetables, fruits, nuts, seeds, low-fat dairy, fatty fish and healthy fats , which is crucial for good immune function.

Darker the colour of fruits and vegetables, more concentrated are they the sources of anti-oxidants (disease fighting nutrients), which fortify the immune system and make you less susceptible to seasonal infections and allergies.

Monsoons bring along temptation for fried food but we must keep our diet light and easily digestible, and stay away
from rich oily and spicy food. Avoid eating outside and prepare fresh and hygienic food at home.

Besides a healthy well balanced diet, the nutrients which build immunity include beta carotene, B complex vitamins,
Vitamin C, E, minerals including selenium, zinc, folic acid, iron, copper and magnesium, prebiotic and probiotic
foods, as they enhance immunity and improve our digestion.

Safe water and plenty of fluids: With rains, water borne infections like typhoid, cholera, hepatitis and diarrhea are also on the rise. Besides general hygiene and precautions in food, quality of water also needs to be regulated.

Unfortunately, most tap and well water is not safe for drinking due to heavy industrial and environmental pollution. A good water filtration system installed in our home is the only way to monitor and ensure the quality & safety of drinking water. Water from community systems can definitely be treated / purified at home level by either of the processes — boiling, chemical treatment, filtration, or reverse osmosis.

Boiling water will kill most types of disease-causing organisms that may be present.

Drink boiled and filtered water to avoid water-borne diseases and try to drink warm beverages. A piping hot bowl of soup not only helps you keep healthy and hydrated but also warms you up on a cold rainy day.

Patients suffering from monsoon illnesses must have plenty of fluids, including coconut water, lemon water, vegetable juices, fruit juices, soups and oral rehydration solution to replace losses from fever and vomiting. Have herbal
and green tea, and you may add mint or ginger to it.

Natural herbs and spices: A number of plant extracts, isolated compounds, essential oils and seaweeds have shown promising anti-viral, larvicidal and insecticidal activity against some mosquito vectors as well as anti chikungunya and dengue.

Extracts of digestive spices such as carom seeds, cumin, black pepper, fennel, ginger, turmeric, garcinia indica and some of the plants and herbs including amla, tulsi, giloy, neem, papaya leaf, garlic and aloe vera have shown promising results in boosting immunity and protecting against viral and bacterial infections.

Probiotics and prebiotics: Probiotics, the good friendly bacteria when administered in adequate amounts promote the body’s natural immunity, help in digestion and maintaining good health. Good sources of probiotics include yogurt, buttermilk and thin drinkable yogurt. Special probiotic drinks and foods are commercially being formulated with live cultures.

Prebiotics are substances found in other foods that feed the probiotics (beneficial micro-organisms present in the gut) and in a way it’s the “probiotic’s food”. Good sources include whole grains, pulses, beans, vegetables, fruits and seeds.

Keys to a healthy immune system include a good diet, plenty of exercise, yoga, adequate rest, sleep and stress control.
Stay healthy and enjoy the rainy season!