Dental Care

 The food you eat affects oral health. A diet with low nutrients can make it difficult for the body’s immunity system to fight infection. As per World Health Organization, diet influences teeth development,causes of oral cancer and oral diseases development. Diseases related to diet include cavities, defects of  enamel, teeth erosion and gum disease.

Why Brush?

Brushing after meals and between-meal helps to  get rid of food particles and sticky flm that gets on teeth. Plaque is a bacteria that makes acids that cause tooth decay and gum disease, so getting rid of plaque is the main aim of brushing. Using a fuoride toothpaste is also important because the fuoride reduces bacteria and enhances tooth surfaces, making them stronger.

Why floss ?

Prevention from tooth decaying and gum diseases, plaque must be eradicated from tooth surfaces. Unfortunately, our brush can’t reach effectively between our teeth and beyond our gum-line. Since tooth decay often starts in these areas, it is also very important to floss on regular basis as it is to brush.

What About Mouthwashes and Other Oral Care Products?

There are a various products available to support your oral health. Mouthrinse and toothpastes with flouride can be used to Prevent decay. Some mouthwashes and toothpastes are antibacterial and help prevent or control gum inflammation. Others contain ingredients to reduce the formation of tartar, the plaque that gets on teeth over time. Gum and mints containing xylitol, a natural sweetener that reduces decay causing bacteria, can be used as part of an overall strategy to help reduce cavities.

Are Regular Checkups Really That Important?

 When your dentist looks in your mouth, he or she is not only looking for the signs of tooth decay and  gum disease, but also for signs of systemic diseases – as your mouth is often a good indicator of your overall health. Conditions such as precancerous or cancerous lesions, diabetes, blocked salivary glands, and even HIV or AIDS can often be detected in an oral exam. Additionally, there is growing evidence of links between periodontal disease (gum disease) and heart disease, some respiratory diseases and low-birth weight babies. To maintain your general health, it is important to maintain your oral health.

Article by Waleed Hussain

Essential nail treatment

 

Fingernails and toenails, we also call them as nail plates, are made of keratin. It’s really important to take care for your nails as one would for his/her skin and hair.

• It is important to follow a healthy, balanced diet. We need to avoid fad diets. Certain diets with Extra- biotin or equivalent supplements are found to be beneficial for nail strength and growth.

• Keep your nails dry and clean always. This protects them from fungi and bacteria attack. Don’t adhere to labels on dishwashing soaps claiming they are good for your nails. Combination of hot water and soap can be a damaging.

• Treat wrongly grown and torn nails as soon as they could be possible. Unsightly and painful, ingrown nails and torn nails should be treated immediately to avoid infections.

• Always make sure to avoid certain nail polishes with have chemicals such as formaldehyde, dibutyl phthalate, and toluene, as they cause your nails to be weaken, brittle and split.

• Washing the dishes, cleaning home with harsh chemicals, or gardening can all be harmful to your nails. Always keep gloves on when doing dishes or anything that involves soakin your hands.

Article by Waleed Hussain

FOODS TO AVOID FOR A FLATTER BELLY

-By Huma Batool Nakvi

Considering how stagnant our lifestyles have become along with the depleting quality of diets and food we eat, a general consensus is that everyone wants a flatter belly. However we also want to live our best lives so we can't just revolve our lives around just wanting a flat belly. But for days we just want to look good wearing a nicely fitted dress or suit, here are some points to look out for. Take note! 

SUGAR

Sugar is one of the main causes for bloating and gastric distress. It also the main reason people can't get rid of belly fat as it accumulates in the abdomen area. Apart from that, probably a greater harm it causes is neurological. It hits the reward centre in the brain similar to alcohol and drugs which means its as difficult to stop its consumption and the more you have, the more you want. This turns into a never ending cycle that needs to be put on halt in time because not only does it affect your body but your mood, hormones, skin, and sleep. By cutting out sugar, you cut out unnecessary calories and bloating, paving the way for a more refreshed, and vibrant life.

DAIRY

Not everyone is lactose intolerant but a surprisingly high number of individuals have a hard time digesting lactose, even if symptoms don't show up instantly. It usually only causes bloating but it will  for sure make your favorite pair of jeans fit a bit tighter. Best way to avoid that specially on important occasions is to simply ditch the dairy for as long as you need to. 

BEANS AND GRAINS 

    

Beans and grains consist of lectins which are carbohydrate-binding proteins that bind to sugar and resist human digestion, hence bringing on bloating and fatigue.  Specially for those with irritable digestive systems, consuming gluten brings on similar symptoms for those with sensitive digestive systems. We can keep lectins down by avoiding starchy foods like beans and some grains. 

Contrary to popular belief, go for white rice to add carbohydrates in your diet. Since white rice is stripped of its outer coating which contains lectins, its safe to consume and easy to digest.

However, feeling good doesn't have to revolve around restricting yourself  from everything. In fact, to live a more vibrant life where you are kind and thoughtful towards yourself surrounding what you want to be and how you want to be. One needs to put themselves in a softer mental space where you focus on what you have not what you lack. 

Well rounded wellness experts and nutritionists recommend people coming from the same understanding to drink plenty of water, consume diets mainly consisting of easily digestive vegetables as well as leafy greens along with olive oil, and make their own food to be mindful and connect with what and how they eat.

The Benefits of Starting Your Day with a Walk

 

 Written By: MARIA FAYYAZ

    "An Early Morning walk Is a Blessing For The Whole Day"

                                                 

                                                lift your energy

starting your day with a walk may give you extra energy for the whole day. when you walk outside, that is will be obvious. Studies show that grown-ups who strolled for 20 minutes outside experienced more essentialness and energy than the individuals who strolled for 20 minutes inside.

                                                improve your mood

There are so many physiological benefits of walking in the morning, too.

  A walk may help,

• improve your self-esteem level
• boost mood for whole day
• reduce stress and tension

20 or 30 minutes walk 5 days a week will be so much beneficial for your health.

                               It might assist you with getting thinner

Walking toward the begining of the day may help you meet your weight reduction objectives. Walking at a moderate movement for 30 minutes can wreck to 150 calories. Joined with a solid eating routine and strength preparing, you may discover you get thinner.

                                              Sleep better at night

When you make walking first thing in the morning may help you sleep better at night later. A small 2017 research observed older adults aged 55 to 65 who were experiencing difficulty falling asleep at night or were living with mild insomnia. Those who exercised in the morning versus the evening experienced better sleep quality at night.

                                Prevent or manage health conditions

Walking can offer so many benefits for your health; including boosting your immunity, as well as preventing and helping you manage various health conditions. Some researches show that walking for 30 minutes per day can reduce your risk for heart disease by 19 percent. If you live with diabetes, half hour walking may also help lower your blood sugar levels. It can even help increase your life span and reduce your risk for cardiovascular disease and certain cancers.

 

 

10-minute stress relieving workouts you can do anywhere! -By Huma Batool Nakvi

 

Needless to say, this year has been stressful for everyone, so we'll be taking as well as sharing all the tips, tricks and hacks to release stress we can get our hands on. Be it meditation, or the physical exercises we'll be sharing here today to help you empty your thought to help you see things more clearly. According to research, a good sweat by getting a workout in your day helps fight fatigue and stress in your daily life. Here are 5 easy home workouts ranging from war-up cardio, core strengthening easy work outs to help relieve that slouch from sitting in the same position for hours, as well as those which target different muscle groups for an all around muscular activity that you can do whether you're at home, at work, or staying at a hotel. 

Your 10-minute workout routine:

Stationary jog

This is a good warm up to start your workout with. You perform a jogging motion like you would on a treadmill but standing in one place. Not only you don't even need a treadmill for this, it gets your blood pumping and activates your muscles. It is preferred that one does this before a proper stretching for workout because the warm up will prevent muscle injuries because there is a higher chance that  you pull a muscle while stretching too much in the beginning. Also because if you stretch before warming up, your muscles will relax and prevent them from getting activated which you would need while working out so in simple words, your muscles become lazy to function if you do stretches too much before working out. instead opt for a light stretch and then a warm up cardio in the start, and finally end with stretching. 

Push ups

This is a brilliant workout that merges your warm up cardio and actual workout where you activate different muscle groups specially your core, arms, and shoulders. This is a good workout for all age groups. 

                                                             

Squats

This can be done with or without weights. It's an excellent workout for those who don't walk enough during the day. It activates your quads, glutes, lower back, hamstrings and calves at the same time. Great for reducing thigh weight specially gained by sitting and not having been walking around during quarantine. 

  Twist crunches

For days when I've been sitting slouched working away all day, it's one of my favorite workouts to activate my core and strengthen my back and core muscles to make the aches go away!

                                       

Plank

A one minute plank is the perfect workout for strengthening your abdomen. It can be done in different variations such as a side plank or push up plank as shown below. It activates your core, back, arms, and leg muscles at the same time! A highly recommended exercise for those with a slouched tummy or posture.

HEALTHY DIET

 

Written by: MARIA FAYYAZ

 

Eating healthy is important for good health and well-being. Healthy eating helps us to maintain a healthy weight and reduces our risk of different diseases like diabetes, high blood pressure, high cholesterol. Eating  healthfully means avoiding foods with high amounts of sugar oil, and gluten.  

why eating is well important?

Healthy eating is so much beneficial as we should know. When we eat well we sleep well, we can done our work more actively and this all adds up to healthier, happier lives!  When children and young people have a healthy diet they get all the essential nutrients they need for proper growth and development.  

 people whose eating is well-balanced tend to:

• have a healthy body weight

• feel good and comfortable about themselves and never stress over health issues

• have to much energy to be actively done their daily work

• have stronger muscles and bones

• enjoy better physical and mental health

What fruits are good for daily diet?

Apples (high in fiber, vitamin C, and numerous antioxidants.) 

• Avocados ( they are loaded with healthy fats 
• Bananas (best sources of potassium.) 
• Blueberries
• Oranges
• Strawberries 

What vegetables are good for daily diet?

1. Spinach
2. Carrots
3. Garlic
4. Green Peas
5. Swiss Chard

What juices are good for daily diet?

Though juice is enjoyed around the world, it’s a controversial beverage but when it comes to its healthiness, many people are divided. Some argue that it’s too high in sugar, while others champion its high nutrient content.

Tomato juice

tomato biologically consider a fruit and it's juice enjoyed on its own as a delicious and healthy drink. it contain 2 grams protein and 41 calories

Apple juice

apple juice is one of most popular type of juice all around the world. you can just drink its clear juice or add some milk in it and drink in shake form.

it contains 114 calories and 2 gram proteins.

Bitter groud juice

bitter groud  juice provides great amounts of vitamin C, an antioxidant that plays a role in promoting immunity, brain health, and tissue healing. 
It's also a great source of provitamin A. This is a substance that your body converts into vitamin A, which helps with eyesight and skin health 

 

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Eye care

Your eyes are an important precious part of body. There are various things one can do to keep them in good health to make sure we are seeing our best. We need to Follow these simple steps for maintaining healthy eyes well:

Have a comprehensive eye exam. You may think your vision is fine and healthy, but visiting your eye care professional for a comprehensive dilated eye exam is the only way to really be sure. When it comes to common vision problems, some people don’t realize they could see better with glasses or contact lenses. In addition, many common eye diseases such as glaucoma, diabetic eye disease, and age-related macular degeneration often have no warning signs. A dilated eye exam is the only way to detect these diseases in their early stages. 

Eat right to protect your sight. You’ve heard carrots are good for your eyes. But eating a diet rich in fruits and vegetables, particularly dark leafy greens such as spinach, kale, or collard greens, is important for keeping your eyes healthy, too.1 Research has also shown there are eye health benefits from eating fish high in omega-3 fatty acids, such as salmon, tuna, and halibut.

Be cool and wear your shades. Sunglasses are really helpful and

great fashion accessory, but their most important 

job is to protect your eyes from the sun’s ultraviolet rays. When purchasing sunglasses, look for ones that block out 99 to 100 percent of both UV-A and UV-B radiation.

Maintaining healthy weight. Being overweight or obese increases risk of diabetes and other systemic conditions, which can lead to vision loss, such as diabetic eye disease or glaucoma. If you are having trouble maintaining a healthy weight, talk to your doctor.

Quit smoking or never start. Smoking is as bad for your eyes as it is for the rest of your body. Research has proved smoking to an increased risk 

of developing age-related macular degeneration, cataract, and optic nerve damage, all of which can lead to blindness.

Give your eyes a rest. Do not spend much time On compute screens or focusing on any one thing, you 

sometimes forget to blink and your eyes can get 

fatigued. Try the 20-20-20 rule: after every 20 minutes, 

look about 20 feet in front of you for 20 

seconds. This can help reduce eyestrain.

Article by: Waleed Hussain