केले के फायदे [Benefit of Banana]

केले में पोटैशियम पाया जाता है, जो कि ब्लड प्रेशर के मरीज के लिए बहुत फायदेमंद है।

केले का शेक पेट को ठंडक पहुंचाता है। केले में काफी मात्रा में फाइबर पाया जाता है।

केला पाचन क्रिया को सुचारु करता है। अल्सर के मरीजों के लिए केले का सेवन फायदेमंद होता है।

केले में आयरन भरपूर मात्रा में होता है, जिसके कारण खून में हीमोग्लोबिन की मात्रा बढ़ती है।

तनाव कम करने में :
केले में ट्राइप्टोफान नामक एमिनो एसिड होता है जिससे मूड को रिलैक्स होता है।

दिल के लिए :
दिल के मरीजों के लिए केला बहुत फायदेमंद होता है। हर रोज दो केले को शहद में डालकर खाने से दिल मजबूत होता है और दिल की बीमारियां नहीं होती हैं।

नकसीर के लिए :अगर नाक से खून निकलने की समस्या है तो केले को चीनी मिले दूध के साथ एक सप्ताह तक इस्तेमाल कीजिए। नकसीर का रोग समाप्त हो जाएगा।

वजन बढ़ाने के लिए :
वजन बढ़ाने के लिए केला बहुत मददगार होता है। हर रोज केले का शेक पीने से पतले लोग मोटे हो सकते हैं। इसलिए पतले लोगों को वजन बढाने के लिए केले का सेवन करना चाहिए।

बच्चों के लिए :
बच्चों के विकास के लिए केला बहुत फायदेमंद होता है। केले में मिनरल और विटामिन पाया जाता है
जिसका सेवन करने से बच्चों का विकास अच्छे से होता है। इसलिए बच्चों की डाइट में केले को जरूर शमिल करना चाहिए।

बुजुर्गों के लिए फायदेमंद :
केला बुजुर्गों के लिए सबसे अच्छा फल है। क्योंकि इसे बहुत ही आसानी से छीलकर खाया जा सकता है। इसमें विटामिन-सी, बी6 और फाइबर होता है जो बढ़ती उम्र में जरूरी होता है। बुजुर्गों में पेट के विकार को भी यह समाप्त करता है।

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HEALTH BENEFITS OF MUSIC

1. Heightens Awareness: Musical (non-verbal) and verbal interaction with others, enhances awareness of self and others.

2. Share Feelings: Offers opportunities for individuals to openly share their feelings and to experience a sense of ‘universality’.

3. Improves Self Belief: Music allows everyone to express themselves creatively without the need to follow any strict guidelines, processes or norms.

4. Skill Development: Plays an important role in the development of physical, sensory and cognitive skills, extending your visual perception.

5. Improves Focus: Music helps improve your concentration and attention span.

6. Motivation Booster: Increases self-confidence, self-esteem, personal insight and motivation.


7. Sense of Independence: Leads to development of independent, decision-making skills.

8. Improves Quality of Life: Provides immense satisfaction, enjoyment and an overall improvement in quality of life.

9. Creates Relaxed Environment: Provides a relaxed environment that enables better social interactions.

10. Anti depressant: Music calms the nerves and decreases tension, anxiety and stress. Your heart loves it.

11. Sharpens Motor Skills: Musicians have more evolved gross and fine motor skills.

12. Improves Memory: Musicians have sharper sequential memory and shorter recall time.

13. Improves Discipline: Trains the mind towards self-management and inculcates discipline.

14. Amps up happiness levels: Deeply engaging with music, rather than allowing it to wash over us, gives the experience enhanced emotional power and happiness.


15. Rehabilitation: Music therapy is widely used for patients with visual, sensory or motor disabilities, induced through stroke.

16. Effective Learning Aid: The inherent structure and emotional pull of music makes it an easy tool for teaching concepts, ideas, and information.

17. Shortens Recall Time: Music is second only to smell for its ability to stimulate our memory in a very powerful way. Music therapists use this while working with patients suffering from dementia and amnesia.

18. Easy Storage: Music, with its rhythmic patterns is easy for the brain to store and recall: predictable, structured, and organized–and our brain just loves it that way!

Stress Management at Office: Tips for relaxation

Right Posture Failure to adopt proper posture while in neutral standing or sitting end up in problem. Sit straight and tall at the edge of your chair.
Lunch Break Stress Exercises Yawning during working hours is the symptom to identify your stress level. You may fall asleep with the increasing level of stress.
Do few exercises before taking your lunch like:
Eye Exercise
You need rest to eyes for few seconds atleast twice during the course of your days work. Continuous concentration on one particular point or object, improper of over lighting and stress may harm the eyes.
1. Sit or stand straight 2. Without moving your body and neck, inhale and look up the ceiling. Hold it for few seconds 3. Exhale and gradually drop the sight down to look the floor 4. Similarly do it on side ways 5. Rotate your eyes slowly and steadily both clock wise and anti clock wise 6. Blink the eyes several times and close it to relax
Neck Relaxation Improper standing/sitting or continuous standing/sitting in one particular posture may lead to terrible aching, stress and end up in spondylitis. Relieve such things with Neck Relaxation techniques.
1. Keep the body straight, put your hands on waist and lower the neck ie touch your cheek on the upper part of chest 2. Hold for few seconds and take few breath at this position 3. Lift back the neck 4. Similarly do it on the reverse side 5. Then, touch your right shoulder with right ear, hold for few seconds and take few breath 6. Do the same on left side 7. Then, rotate your neck slowly and steadily clock wise few times and come back to neutral position and take few breath 8. Do it on the reverse side
Shoulder Exercise 1. Keep your hands on the waist and rotate your hands at shoulder level slowly clockwise and anti clockwise for few times 2. While inhaling stretch your hands so that it touch your ears. While exhaling bring back your hands to the side
Breathing Exercise Pranayama, the breathing exercise, may rejuvenate you, to carry on your work with extra energy.
1. Put your right thumb on your right nostril 2. Deeply inhale air using your left nostril 3. Close your left nostril with your right index finger and hold breath for few seconds 4. Exhale through left nostril 5. Do it similarly with left nostril closing right nostril 6. Now inhale through left nostril, hold breath and exhale through right nostril and do the other way 7. Practice few times
Yoga and Life Style Yoga is a traditional and cultural science of India, which preaches ideal life style and maintenance of health. It literally means unity with divine consciousness. Yoga brings about suitable changes in the behavioral pattern and the attitude of a person.
Asanas (Active Stretching) Traditionally Asana means a “sitting condition”, or “position”. There are three basic human postures like standing or sitting or lying postures. Though “posture” does not convey the full meaning of Asana, it is often referred alternatively. An Asana is an attitude, which is psycho-physiological in nature and cultures body and mind.
Types of Asanas  Cultural or Corrective Asanas Meant for reconditioning the body and mind so as to bring about stability, peace and a sense of well-being. Most of them work on abdominal part. Maximum numbers of Asanas are included in three sub groups
 A – Asanas working on Spinal Column  B – Asanas working on Interoceptros  Proprioceptors – Skeletal Muscles  Visceroreceptors – Visceral organs subjected to  pressure changes through intra- abdominal cavity  C – Asanas working on Vestibular Organs
Relaxative Asanas They work at the chitta (subtle aspect of consciousness) level that eliminate the physical and mental tensions. They are practiced in supine and prone position of the body respectively. Shavasana and Makarasana are two important relaxative asanas.
Meditative Asanas These asanas provide a comfortable and stable position of the body to make the mind more and more steady for the process of meditation. Padmasana, Sidhhasana and Swastikasana are few relaxative asanas.  
Stress Management through Promotion of Mental Health

  • M – Money Management, Minimize needs, Meditation
  • E – Earnest Expectations, Enjoy the work you do
  • N – Avoid Negative thinking
  • T – Try to be happy Today
  • A – Accept and Adopt Reality
  • L – Avoid Loneliness
  • H – Develop good Hobbies
  • E – Live in good Environment. Express yourself clearly
  • A – Be Active and have positive Attitude
  • L – Try to Learn more and Manage Life
  • T – Have realistic Targets and Tackle one at a time
  • H – Maintain Healthy life style

DISEASES in INDIA: CHANGE DIETARY PATTERN AND LIFESTYLE NOW

INTRODUCTION

Lifestyle diseases are our own creation. Most men are unable to resist the work holism, sedentary living environment, , blind pleasure psychosis, suffocating dispositions, exchanging conscience and faith with wealth, consumption-based happiness indices, absence of regular sleep, leisure, socializing, taking metric kilos of junk food, and finally the mad march against indomitable time. The only remedy lies in the fact that, man needs to control his senses, freshen up his common sense to make life more convenient in the long run. The main factors contributing to the lifestyle diseases include bad food habits, physical inactivity, wrong body posture, and disturbed biological clock. 

A report, jointly prepared by the World Health Organization and the World Economic Forum, 2008, says India will incur an accumulated loss of $236.6 billion by 2015 on account of unhealthy lifestyles and faulty diet. The resultant chronic diseases – heart disease, stroke, cancer, diabetes and respiratory infections – which are ailments of long duration and slow progression, will severely affect people’s earnings. The income loss to Indians because of these diseases, which was $8.7 billion in 2005, is projected to rise to $54 billion in 2015. Pakistan would face an accumulated loss of $30.7 billion with income loss increasing by $5.5 billion to $6.7 billion by 2015. China, however, will be worse off. While its accumulated loss will stand at $557.7 billion, the loss of income of the Chinese will stand at $131.8 billion, almost eight times what it was in 2005.

Lifestyle disease associated with the way a person or group of people lives. Lifestyle diseases are diseases that appear to become ever more widespread as countries become more industrialized. These are different from other diseases because they are potentially preventable, and can be lowered with changes in diet, lifestyle, and environment. These include hypertension, heart disease, stroke, obesity, diabetes, diseases associated with smoking and alcohol and drug abuse, tobacco and nutrition-induced cancers, chronic bronchitis, emphysema and premature mortality. Poor life-style includes, poor diet, lack of exercise, smoking, excess alcohol, poor sleep, stress due to heavy workload. Several factors are resulting in the increasing burden of lifestyle disease which includes longer average life span, rising income, increasing tobacco consumption, decreasing physical activity and increased consumption of unhealthy food. The underlying attributable factors that cause these diseases are a complex web of social, economic and cultural changes which are inevitable in this era of urbanization and globalization. The last four decades have seen radical changes in eating patterns. These changes in eating patterns have resulted in major changes in the nutrient composition of the diet. These changes in eating patterns are more common in urban settings but also occurring in the rural communities as well. The traditional diet was , in general, moderate to high in energy, moderate to low in fat, moderate to low in protein, high in complex carbohydrates and fibre, possibly high in antioxidants, potassium and trace minerals and low in simple carbohydrates and salt. The current urban diet is moderate to high in energy, high in fat and protein, low in complex carbohydrates and fibre, probably low in antioxidants, potassium and trace minerals and high in simple carbohydrates and salt. These changes in nutritional patterns are thought by many to be a major contributor to increased rates of non communicable diseases. An Individual’s dietary habits have profound effect on the quality of their health. Diets which are high in saturated fat, sugar cholesterol and sodium can lead to a number of chronic diseases including CHD, diabetes and cancer.

According to a research paper published in the prestigious Lancet (Allen and Spencer, 2002), there is corroborative evidence that diet and lifestyle is playing a major role in predisposition to various diseases like cancer. In many countries, peoples’ diet changed substantially in the second half of the twentieth century with increase in consumption of meat, dairy products, vegetable oils, fruit juice, and alcoholic beverages, and decrease in consumption of starchy staple foods such as bread, potatoes, rice, and maize flour. Other aspects of lifestyle also changed, notably, large reductions in physical activity and prevalence of obesity. Illnesses such as cancer of certain forms, most types of heart disease, high blood pressure, obesity, and Type 2 diabetes are “contracted” from the way people live and are caused by the life-style adopted by the individual, though there may be some exceptions. A study conducted jointly by the All India Institute of Medical Sciences and Max Hospital shows the incidence of hypertension, obesity and heart disease is increasing at an alarming rate, especially in the young, urban population. Nowadays, not only are lifestyle disorders becoming more common, but they are also affecting younger population. Hence, the population at risk shifts from 40+ to maybe 30+ or even younger.

There are several other factors likely to contribute to the emerging burden of chronic diseases in India. Pollution of food sources by pesticides, chemical fertilizers and toxic contaminants is common in rapidly industrializing societies, particularly when regulatory bodies are lax, enforcement agencies are weak, public awareness is poor and consumer organizations ineffective. Globalization of trade encourages cash crops for export and the resultant movement of important micronutrients, which are now not available to the local population, and at the same time promotes increased vulnerability with agricultural production subject to the pressures of global free trade and competition. Opening the economies of the developing world to the free market compounds the situation. This results in the inculcation of imbalanced and calorically excessive Western-type diets existing globally, together with the widening of socio-economic differentials and inequalities in the society. Changes in lifestyles will further fuel this, as exemplified by the increasing level of smoking that is vigorously encouraged by the multinational tobacco industry among the young, to compensate for reduced sales in countries in the West. It is estimated that 50–60% of adult males in developing countries are regular smokers, while the prevalence of smoking and related morbidity and mortality is declining in the industrialized West.   

LIFESTYLE DISORDERS IN INDIA CAUSING DEATH

Chronic diseases are the leading causes of death and disability worldwide. Disease rates from these conditions are accelerating globally, advancing across every region and pervading all socioeconomic classes. Reducing risks, promoting healthy life, indicates that the mortality, morbidity and disability attributed to the major chronic diseases currently account for almost 60% of all deaths and 43% of the global burden of disease (World Health Report 2002). By 2020 their contribution is expected to rise to 73% of all deaths and 60% of the global burden of disease. Moreover, 79% of the deaths attributed to these diseases occur in the developing countries. Four of the most prominent chronic diseases – cardiovascular diseases (CVD), cancer, chronic obstructive pulmonary disease and type 2diabetes – are linked by common and preventable biological risk factors, notably high blood pressure, high blood cholesterol and overweight, and by related major behavioural risk factors: unhealthy diet, physical inactivity and tobacco use. Over the past four decades increasing level of blood pressure and higher prevalence rates of hypertension have been experienced. The rates are higher in urbanized groups as compared to traditional living people.

RECOMMENDED LIFESTYLE CHANGES

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The WHO and some health agencies have issued recommendations regarding life style modifications. These recommendations include: Stop smoking, reduce body weight, moderate alcohol intake, reduce salt intake, improve dietary habits and increase physical activity.(Chalmers, 1999; Campbell and Taylor,1999) A healthy lifestyle must be adopted to combat these diseases with a proper balanced diet, physical activity and by giving due respect to biological clock. To decrease the ailments caused by occupational postures, one should avoid long sitting hours and should take frequent breaks for stretching or for other works involving physical movements. In this revolutionized era we cannot stop doing the developmental work, but we can certainly reduce our ailments by incorporating these simple and effective measures to our lives Life style risk factors which can be changed, termed modifiable include: diet, hypertension, cigarette smoking, elevated plasma cholesterol, excessive body weight, diabetes mellitus, physical inactivity and excessive alcohol intake. Specific changes in diet and lifestyle likely to benefits our health. The relationships and supporting evidence are summarized here.  Avoid tobacco use  Maintain a healthy weight  Maintain Daily Physical Activity and Limit Television Watching.  Eat a Healthy Diet:  Replace saturated and trans fats with unsaturated fats, including sources of omega-3 fatty acids   Ensure generous consumption of fruits and vegetables and adequate folic acid intake  Consume cereal products in their whole-grain, high-fiber form.  Limit consumption of sugar and sugar-based beverages  Limit excessive caloric intake from any source.  Limit sodium intake

CONCLUSION

Lifestyle diseases also called diseases of longevity or diseases of civilization interchangeably, are diseases that appear to increase in frequency as countries become more industrialized and people live longer. Modern science through improved sanitation, vaccination, and antibiotics, and medical attention has eliminated the threat of death from most infectious diseases. This means that death from lifestyle diseases like heart disease and cancer are now the primary causes of death. The main factors contributing to lifestyle diseases include bad food habits, physical inactivity, wrong body posture, and disturbed biological clock. According to the report, 60% of all deaths worldwide in 2005 (35 million) resulted from non communicable diseases and accounted for 44% of premature deaths. What’s worse, around 80% of these deaths will occur in low and middle-income countries like India which are also crippled by an ever increasing burden of infectious diseases, poor maternal and perinatal conditions and nutritional deficiencies.

Although with development in technology, work load and lifestyle people have less time to cook and eat, but still there are developed and simplified methods of cooking too. Therefore, there is a need to make people aware about right choice for food and life saving habits. Overall, encouragement of healthy lifestyles in the population should help to reduce the high burden of lifestyle diseases and MS in India. Governmental and non-governmental agencies of the country should work together to achieve this goal. Lifestyle interventions have shown definite benefit in the management and prevention of these diseases in large scale studies.

There is a paucity of epidemiological data on the overall prevalence of many chronic illnesses (including lifestyle diseases) in India because of the following reasons: (i) the country is huge with very diverse population that has different social and cultural characteristics; (ii) even today, there is inadequate access to healthcare institutions for many rural communities; and (iii) reliance on indigenous healthcare systems such as Ayurveda, Unani and Siddha by many individuals of the country.

Life style changes in families have a major impact on the health of the nation. In past few decade we have witnessed a rapid transformation in the lifestyle of Indians, particularly those living in urban India. Economic growth, modernization, urbanization & socialization has changed the life style of Indian families. With a shift in eating habits & the adoption of a sedentary life style that has resulted in rapid escalation of lifestyle diseases with alarming projection by WHO, 2005 that by 2020, seven million Indians may die of lifestyle diseases. Elimination of these risk factors can  prevent diabetes, stroke, heart disease by 80% and cancer by 40%. Its time to act now to adopt a healthy life style in the families by healthy diet, regular exercise, no tobacco and stress control and say no to drugs.