7 Benefits of Pumpkin for health

7 Benefits of Pumpkin for health - Pumpkin not only tastes good. But the fruit of the less popular it has many nutrients and vitamins that are essential for your health. A serving of pumpkin once a week can help you to maintain health.

Here are seven health benefits of pumpkin for as reported from magforwomen.com.

1. Healthy digestion

Pumpkin is rich in fiber which can help nourish the digestion. Incorporate pumpkin as one of the menus in your diet can prevent you from digestive problems such as constipation.

2. Good for bone health

Calcium content in it good for bone health. Pumpkin also helps to reduce bone pain caused by arthritis disease osteoporosis.

3. Prevent cancer

Pumpkin high in carotenoids and zinc which can help the body to prevent various types of cancer. The high carotenoids may reduce the risk of prostate cancer.

4. Uplifting

Anchoring both to treat depression because pumpkin seeds are rich in tryptophan and amino acids that can boost your mood. Besides pumpkin can also relieve pain in the body.

5. Boost immunity

Pumpkin can boost immunity as vitamin C in them is quite high. Pumpkin also can function in the body to detox.

6. Good for heart health

Pumpkin can regulate cholesterol levels because the content pitosterolnya .

7. Improve respiratory problems

As one of the foods that contain antioxidants, pumpkins are also able to relieve asthma and help you to have a normal breathing pattern.

Pumpkin turned out to have many health benefits for the body. therefore do not hesitate to make a pumpkin as one of your healthy menu.

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5 Reasons to eat donuts can damage your health!

5 Reasons to eat donuts can damage your health! - Who does not like donuts? Soft bread and a variety of flavors that melted sugar on it, it could make a lot of people are tempted. But do not eat too many donuts, donuts as well as can give a bad effect on health.

Here are some reasons you should reduce or even stop eating donuts right now, as reported by Fitnea.

1. Unhealthy

Unlike the donuts are made ​​or created by home-based entrepreneurs, the donuts are made ​​in a large kitchen then distributed to different outlets in different town or city is clearly not directly removed from the oven, or in other words not ' fresh '. If fresh, you should also pay attention to the oil used to fry them. Most of the oil used to fry donuts in large-scale effort only replaced once every two weeks. Meanwhile, good donuts usually only last up to several hours. So you definitely will not want to eat donuts that are already on shelves all day.

2. Damage teeth

If you are eating too many donuts, it would be easily perforated teeth and gums will bleed more easily. Donut sugar levels can cause damage to the teeth. For that, you should reduce the consumption of donuts now before your teeth porous and must be paid with the expensive treatment.

3. Raise the weight

Many donuts can make you fatter and more easily tired. In addition to the sugars contained in it, also contains fat donut that could make fat. Instead of eating too many donuts, you should start eating more healthy foods like salad or fruit.

4. Interfere with mental health

Chemical substances contained in the donut could make his brain work with the maximum. People who eat too many donuts have a tendency to make decisions too hastily that will eventually harm.

5. Increase risk of diabetes

Besides leading to faster fat, eating too many donuts can also make you more quickly get diabetes. This is because fat and sugar contained in the donut. People who eat a lot of donuts along with a passive lifestyle and rarely exercise would make them more susceptible to diseases such as obesity and diabetes. For that, reduce the consumption of donuts from now on.

Those are some negative effects that you can get if you eat too many donuts. You may enjoy the occasional donut. But not too much, and offset by other, more healthy snacks such as vegetables, fruits, and others. It also did a good lifestyle with exercise diligent and always active to counteract the negative effects.

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5 surprising facts about colds and flu

5 surprising facts about colds and flu - Colds and flu season has arrived. To avoid the disease, you can take vitamin C and diligent exercise. But other than that, here are seven surprising facts about colds and flu that you should know.

1. Colds and flu can be prevented by washing hands

Want to avoid colds and flu? Diligent hand washing. Washing hands is a simple preventive measures to block the flu virus.

2. Exercise can prevent colds and flu

Diligent exercise can boost your immune system so that you too can avoid all kinds of viral diseases including colds and flu.

3. Flu can be deadly

As reported by care2.com, in 1918-1919 about 50 million people in the world die from the disease Spanish flu. This is one example that proves that the flu can be very dangerous and lead to death.

4. The flu virus can move up to a distance of 6 meters

If you are around people affected by colds and flu, try to stand at least 6 feet away from them. This is because the range of flu viruses can only move up to a distance of 6 meters.

5. Flu can be cured by natural means

In addition to vitamin C and other nutrients, the flu is curable natural ways like eating a lot of soup and hot tea. Nutrient content of these foods can eliminate some viruses that you suffered.

Colds and flu are among the types of ailments that can be dangerous if you underestimate. Therefore keep your health so that you can avoid the flu.

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8 Benefits of papaya juice consumption for health

8 Benefits of papaya juice consumption for health - Papaya fruit has long been known to provide many health benefits for the body. There are so many nutrients that are contained by fruits such as papaya is rich in antioxidants, vitamin A, vitamin B, vitamin C, vitamin K, and beta carotene. Besides digestive enzymes such as papain which is present in papaya helps to heal injuries and allergies that you suffer.

One of the best ways to eat papaya is to be made as juice. You can mencapur a few drops of lemon and 1 tablespoon of honey into the papaya juice.

Here are 8 key benefits of papaya juice for health as reported from magforwomen.com.

1. Help treat cancer

Papaya juice can help prevent cancer, especially colon cancer due to high fiber content. Besides cancer can also be prevented by existing substance lycopene in the fruit papaya.

2. Good for skin health

Substances that exist in the papain in papaya to dissolve dead skin cells so that your skin becomes more radiant. While the grains are present in papaya papaya juice can also be used as a natural remedy to prevent acne.

3. Healthy digestive tract

High fiber papaya juice will reduce the risk of constipation. In addition to the content of papain that can help reduce digestive problems, papaya seeds also contain one of the anthelmintic properties that can help get rid of the risk of intestinal worms.

4. Reduce menstrual cramps

A glass of papaya juice every morning can help expedite your menstruation. Papaya juice can also increase blood flow during menstruation.

5. Boost immunity

Papaya juice is rich in vitamin A and vitamin C which helps to boost immunity. If you want to prevent the body from colds, flu, and fever, do not forget to consume a glass of papaya juice every morning.

6. Reduce pain due to osteoporosis

Papaya contains anti-inflammatory enzymes that are effective in reducing pain for those who suffer from osteoporosis and arthritis.

7. Help treat dengue

The researchers found that the juice of papaya leaves effective in helping treat dengue. This juice can increase platelet count for dengue patients.

8. Reduce morning sickness

Pregnant women generally suffer from nausea and morning sickness. A glass of papaya juice can help get rid of it.

Papaya fruit is rich in nutrients that can be enjoyed in many ways. One of them is to be made juices. There is no harm if you try to enter the papaya juice as your healthy menu.

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This is why you should stop eating french fries

This is why you should stop eating french fries - If you are among those who still think French fries are healthy food just because it is made from the original potatoes, think again! During these chips have had a bad reputation in terms of health.

Although classified fries food readily available, inexpensive, and would make a great snack, you should not consume too much of these foods.

Here are some reasons why you should stop eating french fries right now, as reported by Fitnea.

1. French fries contain bad fats

Fried foods, especially fried potatoes, was delicious. But also contain bad fats and saturated fats which over time can become cancerous. Fry potatoes using regular oil, and instead of natural oils such as olive oil, sunflower oil, and others, can increase the amount of bad fats in the diet. Later, bad fats that clog arteries will accumulate and can cause diseases such as heart attack. In addition, the growing number of bad fats is usually coupled with the amount of bad cholesterol also increased.

2. French fries contain carbohydrates are bad

Potatoes have simple carbohydrates. This is the type of carbohydrate that is easily converted into sugar in the body. This makes the body more easily digest and absorb it into energy, or just store it as fat. In other words, if you do not exercise and burn fat immediately after eating it, the possibility of fries can make you fat quickly. Not only that, eating too many carbohydrates in potatoes can also make a quick surge of insulin. This could increase the risk of heart disease and diabetes.

3. French fries contain trans fats

Trans fats are very dangerous because it can increase the amount of bad cholesterol and lowering levels of good cholesterol in the body. Eating too many foods that contain trans fats increases the risk of heart disease, cancer, and diabetes. Not only that, the fries are also known to have high levels of acrylamide. These substances can trigger cancer.

Those are some reasons that you should consider before proceeding with fries eating habits. Still can not get out of fries? You can try to make their own fries with healthier alternatives. Suppose fry using natural oils such as olive oil or sunflower oil and vegetable oil.

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This 5 benefits of tea are not known!

This 5 benefits of tea are not known! - Like to drink tea? If so, you do not choose the wrong drinks. Approximately 12 recent studies published in the American Journal of Clinical Nutrition shows that consuming tea can provide many benefits, one of which is to improve mood and make people happy.

"Although a lot of people who prefer coffee, but tea proved to be the oldest beverages that provide a lot of benefits, "says Julie Upton MS, RD, CSSD, a registered dietitian from the Academy of Nutrition and Dietetics, as reported by Shine!

So, what are their hidden benefits of tea? Here's the list!

1. Make happy

One of the results is quite surprising is that the tea can make people happy. This is because tea contains L - theanine which helps the brain produce dopamine and serotonin. Both of these chemicals make people feel good and happy. But Julie reminded that in order to get the best effect from the tea, one should drink at least three to five cups of tea every day.

2. Improve productivity

Drinking black tea and green tea can help improve productivity. The study found that people who drank two to three cups of tea have alertness, sharpness of thinking, and focus higher than those who did not drink tea. This course helps you work more focused and accurate.

L - theanine and caffeine in tea stimulates the production of alpha brain waves and makes those who drink get extra energy without the side effects.

3. Help you lose weight

Research shows that people who like to drink green tea have a BMI and a smaller hip ratio. Not only that, people who drink green tea also has less fat in the body . Upton reveals that green tea is a powerful way to lose weight. Just by drinking green tea, a person can burn 100 more calories than if they did not drink green tea.

4. Strengthen bones

Talk about preventing osteoporosis, most people would think of milk. Though green tea may also protect against osteoporosis. Polyphenols in green tea could help in the production of bone - forming cells at all. While antioxidants called flavanols are present in it can prevent women having brittle bones after menopause.

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This efficacy of red chili that never known

This efficacy of red chili that never known - Who does not know with red chili? Although not directly consumed, the red pepper is known as a familiar spice for cooking in Indonesia. So far only known for the red chili spicy taste terrible and slap tongue. Not many people know that chili has hidden benefits.

One of the benefits of red chili that was never known before is the ability to ward off cataracts. Several studies have shown that red pepper has the ability to ward off eye diseases, such as cataracts. This is caused by the amount of vitamin C and carotene abundant in red chili.

So, what else is hidden properties owned by red chili? Here it is, as reported by Mag for Women.

1. Rich in vitamin C

Do not think that fruits such as grapefruit or guava is the only producer of vitamin C. Spicy red chilli peppers have vitamin C levels were very high. Vitamin C in red pepper acts as an antioxidant that protects the body and mind from the effects of stress. No, in fact, vitamin C in red chili higher than oranges.

2. Rich in vitamin B6 and folic acid

Unhealthy lifestyle makes a lot of people have abnormal blood sugar levels. Vitamin B6 in red pepper can help control blood sugar levels in the body. High content of vitamin B6 in red chili has an important role in gluconeogenesis, the activities in the body to control blood sugar levels. Not only that, red peppers also contain high levels of folic acid are good enough for the body and brain nutrition.

3. Lower the risk of heart attack

Currently heart attacks do not only occur in the elderly, but also on many young people. Therefore, it is important to have your eating habits and a healthy lifestyle. Cayenne has the ability to lower the risk of heart attack and to prevent blockage in the blood vessels.

Those are some health benefits that are owned by a red chili. Efficacy above give reason for you not to avoid the spicy foods. Cayenne is also known to have fewer calories can be consumed every day without worrying cause fat.

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Easier to sneeze when she saw the light? This is why!

Easier to sneeze when she saw the light? This is why! - Some people have a tendency to sneeze easier when looking towards the light. Although this does not apply to everyone, but the trend inevitably lead to questions. Why in some people, the light can trigger sneezing?

Director of Allergy, Asthma & Immunology Center of Alaska, Jeffrey Demain, MD reveals why. According to him, it is influenced by genes that are owned by that person. approximately 18-35 percent of people in the world have a gene associated with photic sneeze reflex.

Although doctors also do not know exactly why the light ( either sunlight, or light bulbs ) can trigger sneezing, but most likely it is related to the trigeminal nerve that controls the facial nerve controls and mucous membranes, as reported by You beauty.

Optic nerve that connects the eye and the brain adjacent to the trigeminal nerve. It is likely that when the nerve is stimulated pathways, they also affect the nerves ' neighbors ' and make someone triggered them to sneeze.

Researchers still do not know why people have this kind of reflex. Because they do not find something similar in animals. Animals sneeze to clear their airways and increase their sense of smell. Interestingly, this trend is handed down from generation to generation. If both your parents have a tendency to sneeze when he saw the light, then you most likely also have the same tendency.

This trend can be easier when you sneeze trouble. But also can interfere when you are sneezing while driving or performing activities that require concentration. You can avoid this tendency by using sunglasses or avoid light.

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Sit Up Straight

We’re often told to sit up straight, type with our feet flat against the floor, and keep our shoulders relaxed. Thanks to the field of ergonomics, we now have these tips—and plenty of others—that help us to keep our bones and joints healthy while on the job.

Ergonomics defined

Ergonomics, as explained by the International Ergonomics Association, is the study of the way the human body interacts with its environment. Overall, ergonomists look at how to fit work into people, as opposed to having people warp themselves to fit into their work.

Workplace ergonomics and your health

According to the Work Foundation, musculoskeletal disorders such as back, neck, and arm pain cost Canadians upward of $20 billion per year. The link between most of these nonspecific pains and work—particularly seated work—is well documented. As the majority of jobs in Canada involve prolonged sitting, it stands to reason that much of ergonomics is focused on improving sitting postures and positions.

The creator of the website Are You Ergo?, Matt Gereghty explains that ergonomics provides all of us with guidelines that help prevent a number of common workplace issues, including pain in the neck, back, and shoulders; carpal tunnel syndrome; and poor posture. Are You Ergo? is dedicated to raising awareness about common but easy-to-fix problems that arise from poor ergonomics.

A reformed “slouch potato” turned professional ergonomist and occupational therapist, Gereghty knows all too well about the types of injury that can result from prolonged desk work. As a student, he lived a life of excessive sitting, slouching, resting his feet up on desks, and other typical positions he now calls “evil.” The damage he suffered as a result only took five days to compound, and this otherwise healthy young man wound up with debilitating hip pain and a bruised tail bone.

Poor ergonomics, as Gereghty can attest to, may have serious consequences for a person’s quality of life—not just for the short term, but in the long run as well. Subjecting our bodies to poor posture and other environmental stressors can cause chronic injuries that require years of treatment and wreak havoc on our quality of life.

The many facets of ergonomics

Ergonomics involves “the habits, positions, and lifestyles that make up one’s day,” says Gereghty. It considers any physical, sensory, or even social stress a work setup may have on its inhabitants.

Physical setup

The physical aspects of ergonomics include workspace layout as well as work routines that may cause bodily discomfort due to incorrect positioning, repetitive motion, or unnecessary twisting or leaning.

With respect to layout, specific angles determined by aspects such as the height of your desk and chair, and the placement of your computer monitor all affect the ergonomics of a workstation. For example, the backrest of a chair should be at a 90- to 100-degree angle to the floor to help reduce back and neck pain.

Personal habits

With respect to work routines, how long you spend on one task, how you communicate with your colleagues, or how meetings take place all impact workplace ergonomics. Social ergonomic recommendations often include more frequent breaks, or more face-to-face communication instead of instant messaging, email, or phone conversations. Gereghty is also a proponent of the walking meeting.

Sensory stimulus

Sensory aspects of ergonomics range from the brightness of your desk lamp to the way the sound carries from one workstation to another. In some industries, the temperature of the work environment, or the amount of vibration or turbulence a worker experiences, can be the main factor when it comes to making work a healthier, more ergonomic place.

How to make sure you’re “ergo” at work

Working with a professional ergonomist is the best way to ensure that you minimize your risk of musculoskeletal pain due to work. An ergonomic assessment, which involves having a professional ergonomist simultaneously evaluate and adjust the ergonomics of your personal workstation and surrounding environment, takes about one hour and gets you immediate improvements to your workstation, as well as a written report for ongoing changes. Many businesses now invest in ergonomic assessments because they result in happier, healthier, and therefore more productive employees. Not a bad return on investment!

If a professional assessment is not accessible, you can also try the Ergo Tool (areyouergo.com/ergo-tool), a 15-minute online assessment designed by Gereghty to have an immediate impact on your work habits. The Ergo Tool is uniquely effective because it injects memorable humour into otherwise dry topics such as wrist angles and keyboard height. The Ergo Tool targets the most common ergonomic errors—and the quick fixes for them.

However, Gereghty’s number one tip for ensuring that you are “ergo” at work is to move. Given the aforementioned ill effects of prolonged sitting, make a point to stand, walk around, or stretch every 30 minutes. No desk, chair, or keyboard, no matter how ergonomic they claim to be, is as effective as having a walking meeting or getting into the habit of standing while talking on the phone. The risky business of sitting for too long can be stopped in its tracks with one simple ergonomic tactic: stand up and move.

Tips for every type of work

No matter what the industry, ergonomics applies. Here are some of professional ergonomist Matt Gereghty’s top tips for being more “ergo” at specific types of jobs.

If you’re at a desk ...

• Ensure that the top of your computer screen is at the height of your eyes, whether you use a standing desk or a traditional one.
• To optimize your back posture, sit as far back in your chair as possible.
• Try to maintain a 90-degree bend in your knees and elbows.
• Make sure that you’re never resting your wrists on the corners of a table or on your keyboard.
• Position your arm rests so that they support your arms with your shoulders in a low and relaxed position.
• If using a standing desk, try to keep your shoulders low and relaxed, with your elbows at 90 degrees.

If you’re on your feet ...

• Keep loads close to your body. The farther away a load is from your body, the heavier it feels.
• Use a pressure-relief mat for added comfort and support.
• Make sure you’re wearing a supportive pair of shoes. Absolutely no high heels, Gereghty insists.
• Use a footrest or any surface 8 to 12 in (20 to 30 cm) tall. It will allow you to lift one leg at a time and will give you a much needed change in posture.
• Mix in some sitting in with the standing. It’s all about switching up your positions.

If you’re operating a vehicle ...

• Take breaks from driving by getting out and walking around. If you can do so in a group, the more the merrier!
• Check that your shoulders are not hunched up around your ears, but are instead low, relaxed, and level. One shoulder shouldn’t be higher than the other.
• Try to keep your neck straight. Many people have a tendency to lurch their neck forward as they drive.

Your lumbar area should be well supported, either by your car’s seat or with an external lumbar pillow (a rolled towel works too).

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Increase energy with a nap

Increase energy with a nap - Many people who experience insomnia afraid to take a nap. In addition, the lack of time off, and afraid of being seen as lazy, make a lot of people tend to avoid naps.

Though napping provide many health benefits. Even a nap can help employees to improve their performance while working. This is because the siesta is known to improve concentration, sharpness of mind, and can increase energy.

But not just any nap can provide many benefits. Here are some things to consider so that you can nap beneficial and healthy, as reported by You Beauty.

1. Napping for 20 minutes is better than a nap too long. Due to nap too long can make you fall asleep in the deepest levels of consciousness and cause nervousness when awakened. Naps that are too long can also interfere with your naps at night. Short nap can help improve the sharpness of thought and refresh the body.

2. Make sure the bedding is comfortable, quiet, dark, and cool. If you are at home, go to sleep better in bed. If you are outside the house , find another place where you can get stretched out and comfortable sleeping position. Avoid bright sunlight and the sound is too loud.

3. Napping made ​​before two o'clock will not disturb your night's sleep, so the earlier the better done, for example starting grandiose 12 noon until half two in the afternoon. If you have trouble sleeping at night, you should avoid sleeping during the day.

Indeed correct nap can boost your energy and refresh the body. But if you are too often feel sleepy during the day, even after a nap, try to see a doctor. It could be that you have an illness that causes prolonged sleepiness during the day, such as stress or depression.

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6 best food sources of calcium

6 best food sources of calcium - You probably already know and have heard of the importance of calcium in your body for strong bones and teeth.

But you rarely know is what are the foods that can be the best source of calcium. Here are the 6 best sources of calcium as reported from magforwomen.com

1. Milk

The main food of course the biggest producer of calcium is milk. Besides milk also contains all sorts of goodness of vitamins and minerals. Consumption of a glass of milk in the morning or you can also put it in a bowl of cereal.

2. Spinach

Spinach is one of the types of vegetables that contain a lot of calcium. Include spinach in your diet for stronger bones.

3. Fish

Fish like sardines, tuna, and salmon is one animal products rich in calcium. In addition to calcium, fish is also the best source of vitamin D.

4. Yoghurt

Yogurt is one of the dairy products. All dairy products are good sources of calcium and is easily digested by the body. In addition, dairy products also contain magnesium and phosphorus.

5. Cabbage

Especially green leafy vegetables are included in the cabbage family such as broccoli, cauliflower, and radishes in addition to containing calcium also contain vitamin K.

6. Nuts

Nuts and seeds are a decent one to put calcium into your diet program.

The food in the main nutrients namely calcium . Combine these foods to your diet to be healthy and balanced.

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Diabetes & Mental Health Coping strategies for anxiety and depression

An often forgotten, and even neglected, aspect of type 2 diabetes is the mental health burden that patients with this disease face. Thankfully, there are lifestyle strategies and natural supplements that may help patients cope with diabetes-related stress and depression.

Diabetes: mind and body

Diabetes mellitus is a metabolic disorder caused by an absolute or relative lack of insulin. Type 1 diabetes mellitus typically begins in childhood with the inability of the pancreas to secrete insulin and properly regulate blood sugar. The more common type 2 diabetes mellitus typically begins in adulthood due to poor lifestyle habits, and is characterized by insensitivity to insulin, which cannot be overcome by the pancreas.

There is much hope today for patients with both types of diabetes, since many natural health products and pharmaceuticals are available to improve blood sugar regulation while also reducing risk factors for kidney failure, nerve damage, blindness, and cardiovascular events such as strokes and heart attacks.

However, many clinicians approach type 2 diabetes by primarily focusing on the hormonal, visual, nerve, cardiovascular, and kidney issues, yet seldom discuss and manage the mental health implications of living with the disease. Type 2 diabetes affects both the mind and body, so it is imperative that clinicians take a holistic approach in their management of the disease.

Mental health concerns

The mental health burden that patients with diabetes face is worrisome. Compared to non-diabetic patients, there is a two-fold increase in the severity of depression and anxiety among diabetes patients. The combination of psychological disorders and diabetes is especially damaging because it can have a negative impact on psychosocial and medical outcomes.

Among type 2 diabetes patients, those with depressive symptoms will likely report more stress associated with having the disease, leading to an increase in negativity, which, in turn, is associated with more avoidance and passive behaviour. This is a vicious cycle, since the increase in avoidance and passive behaviour lead to more depressive symptoms or greater diabetes-related stress.

Depression and anxiety can also lead to other seemingly unrelated health concerns. For instance, a recent study showed that compared to healthy subjects, type 2 diabetes patients with severe depression and anxiety have a higher prevalence of gastrointestinal symptoms.

There is even a specific personality trait attributed to type 2 diabetes, known as the “Type D (distressed) personality.” Type 2 diabetes patients with Type D personality experience increased loneliness, stress, and emotional distress.

Manage stress

While it is evident that type 2 diabetes increases the likelihood of having mental health concerns and being less able to manage the daily stresses of life, the good news is that there are numerous strategies that can empower patients to better manage their psychological health and overcome these issues.

Yoga

One of the best strategies is to engage in yoga several times each week. Yoga helps to build body awareness and is great at calming the nervous system. It involves numerous postures that integrate or unite the body and mind. With experience the participant learns to breathe more fully and completely.

According to a study from 2011, yogic practices “enhance muscular strength and body flexibility; promote and improve respiratory and cardiovascular function; promote recovery from and treatment of addiction; reduce stress, anxiety, depression, and chronic pain; improve sleep patterns; and enhance overall well-being and quality of life.”

Another recent study showed that regular yoga among patients with type 2 diabetes significantly improved quality of life. Previous studies have shown yoga to help control the symptoms and complications associated with having type 2 diabetes.

By regularly practising yoga, type 2 diabetes patients may have less psychological distress and better management of their disease. The other benefit is the potential absence of side effects, since yoga is essentially side-effect free when practised correctly.

Mindfulness meditation

Mindfulness training is a form of meditation that helps people focus attention on the present and encourages a positive attitude toward that experience.

Some provincial health plans or extended health care plans will cover most of the costs associated with participating in such programs. However, some programs charge additional fees, such as for course materials, so it’s always best to double check. Programs are often offered at local hospitals or health care facilities.

The rationale for this type of meditation has been validated in the medical literature, especially for chronic conditions such as diabetes. Mindfulness-based programs are thought to improve medical outcomes and the ability to cope with clinical problems that often accompany chronic conditions. Similar research has shown that participating in this form of meditation may benefit patients’ ability to cope with diabetes-related symptoms, as well as more generally improve their quality of life and well-being.

Specific research on type 2 diabetes has shown that mindfulness-based training can improve pain, sleep, and worrying and decrease depression, anxiety, and general psychological distress.

Massage therapy

A lesser known therapy that may facilitate better mental health among type 2 diabetes patients is therapeutic massage. Results from scientific literature have been mixed. However, older studies have noted that it results in greater relaxation compared to resting alone and is thought to induce the relaxation response. The relaxation response brings more balance to stress hormones in the body and improves the utilization of insulin.

These studies have also noted that massage therapy has been shown to reduce anxiety in many groups, including individuals with type 2 diabetes. Other benefits of therapeutic massage include increased blood circulation, especially to the lower limbs.

Helpful supplements

It is best to complement yoga, mindfulness, and/ormassage therapy with natural medicines that may further de-stress the nervous system and help to reduce symptoms of anxiety and depression. Always check with your health care practitioner to make sure a supplement is right for you.

Chromium

One of my favourite natural medicines for type 2 diabetes is the trace mineral chromium, which is thought to increase the sensitivity of insulin in the body. It has been well studied and can safely enhance the effectiveness of blood sugar-stabilizing medications by improving blood sugar control (double check with your health care practitioner before combining with medications). A large meta-analysis showed that supplemental chromium reduces both glycosylated hemoglobin and fasting blood sugar levels.

The less well-known benefits of supplemental chromium involve its ability to reduce certain symptoms of depression, including carbohydrate craving, as demonstrated by a 2005 study.

Rhodiola

The other natural medicine that I often prescribe to type 2 diabetes patients with mental health issues is the herbal medicine Rhodiola rosea. I particularly like rhodiola since it has virtually no interactions with medication and therefore can be safely combined. Again, ask your health care practitioner to be safe.

Human studies support the use of rhodiola for the treatment of anxiety, mild to moderate depression, fatigue (burnout), and life stress. Very preliminary research on rats has shown it to reduce binge eating, which can be a problem among type 2 diabetes patients and may contribute to guilt and psychological distress.

Outcomes

Over the past 14 years I have treated hundreds of patients with mental health issues, including those with type 2 diabetes. In the majority of cases, the additions of lifestyle modifications and specific natural health products have successfully improved quality of life and medical outcomes.

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Therapeutic Drawing

Wondering how to calm down in the midst of overwhelming deadlines? Grab a pencil.

Mindfulness can be achieved by bringing attention to seeing or sensing, hearing or tasting, as is done in meditation, but visual art can offer a further tool by providing a focus for sensory perception. Drawing, for instance, can help us connect with our sense of sight, slowing down our seeing and making it more embodied. Sketching a peach, we can take note of the fuzzy texture of its skin, the subtle shades of pink and orange, and the late afternoon light tinting it. As we do so, we can become more fully present to the moment.

When it comes to releasing emotion, visual art has the advantage of being nonverbal, enabling one to express emotions that may be difficult to put into words. Creating a gestural painting by working with rhythmic brushwork or depicting images that evoke withheld feelings can be used as effective tools to release pent-up emotions.

Translating a problem into visual form or creating a visual analogue is a powerful way to reframe it and to see it in a new light. Creating an analogue can also help us visualize solutions.

We can work with scale, edge, and colour to explore further ways of shifting our visual interpretations. Shrink the large shapes that represent work overload. Lighten up the dark circles showing conflict. Or simply turn the analogue upside down to discover new possibilities and meanings.

Visual expression can help us get past our inner censor, less active in image-making than in language, and connect with parts of ourselves that may have been blocked off. Working visually, we can access our unconscious with greater ease, where we can find out more about our true selves.

Finally, taking time out to enjoy ourselves is crucial as it helps us exit the vicious circle of stress and recharge our batteries. The visual arts can help us regain our sense of play as we delight in colour or experiment with new materials. And when making art, we can bring about the profound satisfaction of activating the creative self, an essential part of our makeup as human beings.

Try these two art exercises to get started.

Dream collage

Access your inner life and enhance your self-knowledge by creating a dream collage.

Materials: magazines, paper, scissors, glue stick

How to: think of a dream. Select images in magazines that evoke it. Cut and paste, experimenting with composition and colour. Let the final image speak to you, writing down thoughts elicited from the work.

Photographic visual diary

Pay attention to the world around you and inhabit the present more fully by keeping a visual diary.

Materials: a camera

How to: photograph what you find intriguing, moving, or beautiful. Play with contrasts such as close/far; empty/full; and light/dark. Title and date your photos, arranging them in an actual or virtual diary.

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Ten benefits of meditation

As modern life becomes increasingly stressful, it seems there is never enough time for all we need to do. So the idea of carving out more time for a commitment to sit–and meditate–may seem absurd.

Take just a moment or two to consider some of the real benefits of meditation and you may be surprised at how much easier it can be to manage life’s challenges.

1. Costs nothing

Meditation costs nothing and you can practise anywhere–while walking to work, while in the office, or on a noisy bus. One way to do this is to focus all attention on your breathing. Concen-trate on feeling and listening as you inhale and exhale through your nostrils. Breathe deeply and slowly.

2. Reduces stress

Meditation reduces stress levels and alleviates anxiety. If we train ourselves to become more mindful, we can learn to observe our moods and thoughts before they spiral downward. We can, in other words, be more relaxed inside.

3. Improves concentration and mental focus

Meditation provides a way to train our mind to settle into a state of calmness and clarity. We will be less easily led into old mental habits such as irritability. When we learn to separate from our old habits of mind, we pave the way for clearer thoughts, improved memory, insightfulness, creativity, and the ability to learn and adapt to new things.

4. Facilitates mindfulness

Meditation is a state of being acutely aware of whatever thought, emotion, or sensation is present without reacting to it. In the process, we gain an understanding of how our mind functions. We discover that we do not have to follow every thought or emotion that arises.

5. Improves circulatory and cardiovascular systems

Scientists have discovered that meditation can affect the body in remarkable ways, including reductions in heart rate, blood pressure, respiratory rate, oxygen consumption, blood flow
to skeletal muscles, perspiration, and muscle tension.

6. Increases appreciation for life

Meditation expands our awareness and opens us to a larger view of the life that is all around us.

7. Supports immune system

Scientific studies indicate that meditation increases defence against tumours, viruses, colds, flu, and other infectious diseases.

8. Reduces and manages pain

Studies show that meditation relieves symptoms in patients with anxiety and chronic pain; further, those who meditate heal almost four times more rapidly than those who do not meditate.

9. Cultivates inner peace and equanimity

Meditation cultivates insight and understanding through a capacity of moment-to-moment, nonjudgmental awareness. In this way, we become healthier, more peaceful, and more balanced.

10. Improves knowledge of self

Meditation facilitates self-discovery. We realize that we can understand and improve ourselves as human beings, not through a theory, not through a concept, but through direct experience.

Quick Guide to Meditation

You can adapt this introductory meditation technique to fit the time you have available.

• Ideally, find a place that is quiet and comfortable where you will be undisturbed.
• Find a posture that works for you–either on a chair or cross-legged on the floor. It is important that the spine is upright and that your body is relaxed. Rest your hands comfortably on your lap or thighs.
• To minimize outward distractions, close your eyes, but do not allow yourself to fall asleep. Become aware of your breathing by focusing on the movement of air in and out of your body.
• Be aware of the thoughts that come into your mind. Do not try to ignore or suppress them; just observe them while remaining calm and anchored to your breath. Do not let your frequent wanderings discourage you.
• Simply observe what is taking place in yourself as though you were an interesting stranger. If you become distracted, refocus on your breathing.
• After 15 minutes, slowly open your eyes. Take a few minutes to allow yourself to come back to where you are. When you are ready, gently lift yourself up to a standing position.

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This is what happens to the body after doing yoga

Yoga is now beginning to be done by many people. Because yoga has a relatively relaxed movement but able to provide a variety of health benefits.

Following this, the Huffington Post also share various things that happen to the body after doing yoga. Listen more.

After taking a yoga class

• Certain yoga moves can improve cognitive brain function, maximize memory, and makes the mind more focused.
• Yoga to relieve the stress levels caused by many things, ranging from jobs, families, until other problems.
• A yoga done in a room with warm temperatures effectively improve the flexibility of the body.
• Genes that are bad and trigger the disease can become better and healthy.

After a few months

• Yoga is done regularly can lower high blood pressure.
• Powerful breathing exercises in yoga increases lung capacity.
• Intimate and sexual life as a couple is getting better because of yoga.
• Some chronic pain, for example in the neck and back, can be eased because yoga routine.
• For diabetics, doing yoga can help them in lowering blood sugar levels.
• Relieve anxiety, prevent stress, and ward off a variety of other mental disorders.
• Yoga is also able to improve the balance of the body.

After several years

• Decreased risk of heart disease because yoga routine in the long run.
• Ideal body weight can be achieved so that the risk of obesity can be avoided.
• Bones become stronger and avoid the risk of osteoporosis.

That's what happens to the body after doing yoga. How, if you are interested in yoga?

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Gardening powerful lower risk of heart disease and stroke

Seniors who have retired from their jobs tend to be susceptible to heart disease and stroke. But gardening can reduce the risk of both diseases.

A study of Swedish precisely mentioned that physical activity in the garden as well as exercising in the gym. Because in addition to maintaining the health, the elderly also lowers the risk of heart disease and stroke.

As reported by the Daily Mail, a total of 4,000 seniors aged 60 years and involved in the study.

Researchers then asked respondents perform medical tests and ask for information about lifestyle made​​, such as diet, smoking or drinking alcohol, and physical activity everyday.

Respondents were also asked if they like gardening, like fixing a broken home appliances, and other independent activities.

After that, cardiovascular health checked to check the levels of blood fats, blood sugar, blood clotting factors triggers, and other things that can increase the risk of heart disease and stroke.

As a result, the active elderly gardening or just doing something else in the house have an increased risk of heart disease and stroke are lower despite not working out in the fitness center.

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4 Meal replacement caffeine

Caffeine has the benefit to make the body is always awake. This is because caffeine will raise your adrenal hormones so that you become more spirit and feel alert.

However, excessive caffeine consumption was also not good for your health. Moreover, you get addicted. Addicted to caffeine will keep you awake and consequently you too so do not have adequate rest periods.

If you experience this, and want to reduce it, below is a food that can replace caffeine in your body.

1. Dandelion root

As reported by mindbodygreen.com, dandelion root is dried and brewed that taste like caffeine.

2. Cocoa powder

Powdered chocolate contains theobromine which is a gentle stimulant that will give you an injection for the same spirit as the effects of caffeine. On the other side of cocoa powder also contain tryptophan, which can make the body feel relaxed.

3. Ginger

Ginger will help improve blood circulation so that it can generate energy and on the other hand can also soothe the body. Try to consume ginger herbal concoctions in the morning to replace coffee.

4. Ginseng

Ginseng is known as food can reduce fatigue and increase energy. This function is similar to caffeine. Not only that, ginseng can also boost the immune system, eliminate toxins in the body, and cope with stress.

Caffeine is one of the substances that are important for the body. But do not get your caffeine addiction. Therefore, to avoid this, you can begin to eat foods above.

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Smooth Running

Glucosamine sulphate occurs naturally in joint structures in the body and is an important compound in the manufacture of cartilage, which covers and protects the ends of bones. When cartilage degeneration leads to loss of mobility and accompanying pain, glucosamine sulphate supplements can help.

Cartilage degeneration is the main cause of osteoarthritis, the most common form of arthritis. According to the Arthritis Society of Canada (arthritis.ca), it afflicts nearly one in 10 Canadians, making it one of the most prevalent diseases.

The Effects of Aspirin and Ibuprofen

Nonsteroidal anti-inflammatory drugs (NSAIDs) such as Aspirin and ibuprofen remain the most common form of treatment for osteoarthritis. These drugs reduce pain and inflammation, thus offering some relief. However, high dosages are usually needed to achieve these results, increasing risk of side effects such as heart attack, tinnitus (ringing in the ears), and stomach upset.

Another side effect is the ability of NSAIDs to actually inhibit cartilage repair. It appears that while NSAIDs are effective in suppressing symptoms, they actually inhibit cartilage formation and thus accelerate the progression of the disease. In fact, clinical studies have associated NSAID use with acceleration of osteoarthritis and increased joint destruction. This, in part, may explain why individuals with osteoarthritis who are on medications usually worsen with time.

Why Glucosamine Works

A breakthrough came decades ago when European researchers noted that as some people age they seem to lose their ability to manufacture sufficient quantities of glucosamine. Researchers found that this loss gives rise to a decrease in the water-holding capacity of the joint (its level of synovial or lubricating fluid), which then leads to a decreased ability of the cartilage to act as a shock absorber.

Eventually researchers began administering glucosamine to patients with osteoarthritis and the results were so impressive that clinical studies soon followed.

Researchers found that glucosamine stimulates the manufacture of cartilage components and promotes the incorporation of sulphur into cartilage. In other words, glucosamine not only stimulates the manufacture of natural substances that are necessary for proper joint function but also plays an important role in stimulating joint repair.

Studies Prove the Point

Numerous double-blind studies have shown glucosamine sulphate produces results comparable to NSAIDs in relieving the pain and inflammation associated with osteoarthritis. Researchers have concluded that although glucosamine sulphate exhibits little anti-inflammatory effect and no direct pain-relieving effects, it does appear to address the underlying cause of osteoarthritis.

In a double-blind placebo study involving 212 patients with osteoarthritis of the knee, 106 patients were given 1,500 mg of glucosamine sulphate daily for three years; the other group was given a placebo for the same period. Joint space measurements of the knees were done before and after the three-year period. At the end of the study, the group taking glucosamine sulphate had less joint space narrowing than the placebo group. In the study published in 2001 in the medical journalLancet, researchers concluded that glucosamine sulphate did, in fact, reduce the progression of the disease and thus should be considered as a disease-
modifying agent in osteoarthritis.

In another study that compared glucosamine sulphate with ibuprofen it was shown that although pain scores in the ibuprofen group decreased faster in the first two weeks, by the fourth week the group receiving 1,500 mg of glucosamine sulphate daily was doing significantly better than the ibuprofen group (see graph below).

This demonstrates that the beneficial results of glucosamine are more obvious the longer it is used. Treatment with glucosamine takes time because it is not a pain-relieving or anti-inflammatory drug. But once it begins to work repairing and building new cartilage, glucosamine will produce much better results than prescription and over-the-counter medications.

Common Concerns

Many people wonder whether it is best to take glucosamine in combination with chondroitin, but no strong scientific research proves that these supplements work better together.

Individuals who have allergies to shellfish often believe they cannot take glucosamine because it is derived from chitin, a substance found in the shells of shrimp, lobsters, and crabs. But the pure glucosamine sulphate distributed by regulated companies will not trigger allergic reactions.

Diabetics, however, should contact their health care provider before using glucosamine sulphate, as the supplement contains glucose.

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