Health Tips
Stay healthy by reading wellness advice from our top specialists.

Coriander leaves and seeds are common in most Indian kitchens. The fragrant leaves give flavour to dishes and make it more appetising. These can provide flavour to many dishes and salads. Most people use the seeds for tempering and adding flavour to various food items. This culinary herb is also common in many international cuisines. Coriander essential oil is extracted from the seeds of this herbs. It comes with many health benefits. This is an amazing oil that can be consumed and also used topically to get relief from many conditions. You can consume it to get relief from digestive problems, lose weight and for its many other benefits.

Many of us look for natural remedies to heal different conditions. Coriander essential oil come with many benefits and perks that boost proper function in the internal organs as well as the external parts of our bodies.

Coriander is a popular spice known for its culinary purposes. Like coriander, its essential oil not only has a wonderful aroma and taste but also possesses several medicinal properties. Coriander essential oil is taken from the seeds of coriander through the extraction process of steam distillation. The oil is pale yellow and has a sweet woody fragrance.

Coriander oil blends with other essential oils such as cinnamon, ginger, orange, bergamot, grapefruit, lime, neroli and other citrus fruit oils. Coriander oil is a powerful essential oil that has a healthy influence on both body and mind.

Coriander essential oil can be used in the following ways:

As a flavouring agent in confectionary and seasonings

Ingredient in gins, tobacco and liquor

As a deodorant

As a mouth freshener

In pain balms

In aromatherapy

Coriander oil benefits are due to its depurative, fungicidal, stimulant, stomachic, lipolytic, analgesic, aphrodisiac, deodorant, digestive, carminative and antispasmodic properties. The health benefits of coriander oil are listed below:

Aids Weight Loss
Those who are looking to lose weight can resort to coriander essential oil. Coriander oil has lipolytic properties that promote lipolysis, which causes hydrolysis of cholesterol and fat. The quicker the process of lipolysis, the sooner you can lose weight.

Blood Purification
Coriander oil acts as a blood purifier due to its detoxifying properties. It helps to eliminate toxins like heavy metals, certain hormones, uric acid and other foreign toxins from the blood.

Decreases Pain
Coriander oil is rich in components like terpinolene and terpineol, which act as an analgesic to decrease pain. It reduces the pain by desensitizing the affected area. The oil helps in treating muscular pain, joint pain, headaches and toothaches. It also reduces pain from surgeries and injuries.

Eliminates Gas
Gas can cause severe pain in the chest, stomach and intestines. Coriander oil contains stomachic properties that help eliminate gas from the chest and digestive system. Regular consumption of coriander oil helps prevent gas formation.

Treats Spasms
Spasms and cramps are excruciating if left untreated. Coriander oil contains antispasmodic properties that provide relief from spasmodic cramps related to a cough, intestines and limbs. It helps reduce convulsions and relaxes the body and mind.

Inhibits Fungal Infections
Coriander is an effective fungicide that prevents the growth of fungus and helps treat fungal infections. It helps treat other diseases like dysentery.

Stimulates Hormonal Production
Hormones play a significant role in carrying out the essential functions of the body. Coriander oil warms up the organs and stimulates hormones necessary for brain functions, digestion, nervous system and excretion. Using coriander oil also helps to uplift the mood and fight depression.

Used in the right quantities, coriander oil poses no side effects. Pregnant and breastfeeding women must not to use coriander oil. Those having sensitive skin must do a patch test before using this essential oil.

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These 8 practical tips cover the basics of healthy eating and can help you make healthier choices.

The key to a healthy diet is to eat the right amount of calories for how active you are so you balance the energy you consume with the energy you use.

If you eat or drink more than your body needs, you'll put on weight because the energy you do not use is stored as fat. If you eat and drink too little, you'll lose weight.

You should also eat a wide range of foods to make sure you're getting a balanced diet and your body is receiving all the nutrients it needs.

It's recommended that men have around 2,500 calories a day (10,500 kilojoules). Women should have around 2,000 calories a day (8,400 kilojoules).

Most adults in the UK are eating more calories than they need and should eat fewer calories.

1. Base your meals on higher fiber starchy carbohydrates
Starchy carbohydrates should make up just over a third of the food you eat. They include potatoes, bread, rice, pasta and cereals.

Choose higher fibre or wholegrain varieties, such as wholewheat pasta, brown rice or potatoes with their skins on.

They contain more fiber than white or refined starchy carbohydrates and can help you feel full for longer.

Try to include at least 1 starchy food with each main meal. Some people think starchy foods are fattening, but gram for gram the carbohydrate they contain provides fewer than half the calories of fat.

Keep an eye on the fats you add when you're cooking or serving these types of foods because that's what increases the calorie content – for example, oil on chips, butter on bread and creamy sauces on pasta.

2. Eat lots of fruit and veg
It's recommended that you eat at least 5 portions of a variety of fruit and veg every day. They can be fresh, frozen, canned, dried or juiced.

Getting your 5 A Day is easier than it sounds. Why not chop a banana over your breakfast cereal, or swap your usual mid-morning snack for a piece of fresh fruit?

A portion of fresh, canned or frozen fruit and vegetables is 80g. A portion of dried fruit (which should be kept to mealtimes) is 30g.

A 150ml glass of fruit juice, vegetable juice or smoothie also counts as 1 portion, but limit the amount you have to no more than 1 glass a day as these drinks are sugary and can damage your teeth.

3. Eat more fish, including a portion of oily fish
Fish is a good source of protein and contains many vitamins and minerals.

Aim to eat at least 2 portions of fish a week, including at least 1 portion of oily fish.

Oily fish are high in omega-3 fats, which may help prevent heart disease.

Oily fish include:

Non-oily fish include:

You can choose from fresh, frozen and canned, but remember that canned and smoked fish can be high in salt.

Most people should be eating more fish, but there are recommended limits for some types of fish.

4. Cut down on saturated fat and sugar
Saturated fat
You need some fat in your diet, but it's important to pay attention to the amount and type of fat you're eating.
There are 2 main types of fat: saturated and unsaturated. Too much saturated fat can increase the amount of cholesterol in the blood, which increases your risk of developing heart disease.

On average, men should have no more than 30g of saturated fat a day. On average, women should have no more than 20g of saturated fat a day.
Children under the age of 11 should have less saturated fat than adults, but a low-fat diet is not suitable for children under 5.
Saturated fat is found in many foods, such as:
fatty cuts of meat
hard cheese
Try to cut down on your saturated fat intake and choose foods that contain unsaturated fats instead, such as vegetable oils and spreads, oily fish and avocados.

For a healthier choice, use a small amount of vegetable or olive oil, or reduced-fat spread instead of butter, lard or ghee.

When you're having meat, choose lean cuts and cut off any visible fat.

All types of fat are high in energy, so they should only be eaten in small amounts.

Regularly consuming foods and drinks high in sugar increases your risk of obesity and tooth decay.

Sugary foods and drinks are often high in energy (measured in kilojoules or calories), and if consumed too often can contribute to weight gain. They can also cause tooth decay, especially if eaten between meals.

Free sugars are any sugars added to foods or drinks, or found naturally in honey, syrups and unsweetened fruit juices and smoothies.
This is the type of sugar you should be cutting down on, rather than the sugar found in fruit and milk.

Many packaged foods and drinks contain surprisingly high amounts of free sugars.
Free sugars are found in many foods, such as:

sugary fizzy drinks
sugary breakfast cereals
pastries and puddings
sweets and chocolate
alcoholic drinks
Food labels can help. Use them to check how much sugar foods contain.
More than 22.5g of total sugars per 100g means the food is high in sugar, while 5g of total sugars or less per 100g means the food is low in sugar.

5. Eat less salt: no more than 6g a day for adults
Eating too much salt can raise your blood pressure. People with high blood pressure are more likely to develop heart disease or have a stroke.

Even if you do not add salt to your food, you may still be eating too much.
About three-quarters of the salt you eat is already in the food when you buy it, such as breakfast cereals, soups, breads and sauces.
Use food labels to help you cut down. More than 1.5g of salt per 100g means the food is high in salt.
Adults and children aged 11 and over should eat no more than 6g of salt (about a teaspoonful) a day. Younger children should have even less.

6. Get active and be a healthy weight
As well as eating healthily, regular exercise may help reduce your risk of getting serious health conditions. It's also important for your overall health and wellbeing.
Being overweight or obese can lead to health conditions, such as type 2 diabetes, certain cancers, heart disease and stroke. Being underweight could also affect your health.

Most adults need to lose weight by eating fewer calories.

If you're trying to lose weight, aim to eat less and be more active. Eating a healthy, balanced diet can help you maintain a healthy weight.
Check whether you're a healthy weight by using the BMI healthy weight calculator.
Start the NHS weight loss plan, a 12-week weight loss guide that combines advice on healthier eating and physical activity.

If you're underweight, see underweight adults. If you're worried about your weight, ask your GP or a dietitian for advice.

7. Do not get thirsty
You need to drink plenty of fluids to stop you getting dehydrated. The government recommends drinking 6 to 8 glasses every day. This is in addition to the fluid you get from the food you eat.
All non-alcoholic drinks count, but water, lower fat milk and lower sugar drinks, including tea and coffee, are healthier choices.

Try to avoid sugary soft and fizzy drinks, as they're high in calories. They're also bad for your teeth.
Even unsweetened fruit juice and smoothies are high in free sugar.
Your combined total of drinks from fruit juice, vegetable juice and smoothies should not be more than 150ml a day, which is a small glass.
Remember to drink more fluids during hot weather or while exercising.

8. Do not skip breakfast
Some people skip breakfast because they think it'll help them lose weight.
But a healthy breakfast high in fibre and low in fat, sugar and salt can form part of a balanced diet, and can help you get the nutrients you need for good health.
A wholegrain lower sugar cereal with semi-skimmed milk and fruit sliced over the top is a tasty and healthier breakfast.

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HelloDox Care

Did you know you can reduce your risk of cancer by eating a nutritious diet? Research shows that as many as one-third of all cancer deaths are linked to lifestyle behaviors including diet and physical activity.

Eating well can help you prevent and beat cancer in a variety of ways. Tweet thisIf you have cancer, eating well can positively support treatment. This may help you live well for years to come after treatment.

Here are some general guidelines to help reduce your cancer risk through eating right.

Tip #1: Keep a Healthy Weight
One in five people who die from cancer have an overweight or obese body mass index. But, exactly how weight affects cancer risk is unclear. Excess weight increases your risk by 50 percent for endometrial cancer and esophageal adenocarcinoma. Also, a higher number of postmenopausal women who are overweight develop breast cancer. Weight in the belly area is most closely connected with an increased risk of certain cancers. But, obesity is associated with cancer of the following ten body parts:

Tip #2: Limit Calorie-Dense, Nutrient-Deficient Foods
Reduce your intake of foods with added sugars and solid fats that provide a lot of calories but few nutrients. These foods include: sugar-sweetened beverages, processed snack foods and desserts. Calories add up fast with these sorts of calorie-dense foods, which can lead to weight gain and leaves little room for more healthful, cancer-preventive foods.

Tip #3: Eat Vegetables, Fruits, Whole Grains and Legumes
Eating plenty of whole plant foods is linked with a lower risk of lung, oral, esophageal, stomach and colon cancer. At this point, it's not clear which components in vegetables and fruits are most protective against cancer. So enjoy a variety of whole foods naturally-rich in nutrients. Fill half your plate with vegetables and fruits, and make at least half your grains whole grains.

Tip #4: Moderate Your Meat Portions
Some studies suggest a link between colon cancer and eating large amounts of red meat. This is especially true for processed meat such as ham, bacon and hot dogs. Your best bet is to enjoy animal protein in moderation. Enjoy a small portion of meat and fill the rest of your plate with whole grains and vegetables.

Tip #5: Focus on Plant Proteins
Beans and lentils are nutritious and affordable sources of protein and dietary fiber. Nutrient-dense plant-based proteins also include tofu and tempeh. Eating more plant protein than animal protein is associated with a lower risk of many types of cancers.

Tip #6: Limit Alcohol
Evidence suggests all types of alcoholic drinks may increase your risk of a number of cancers, including cancer of the mouth, pharynx, larynx, esophagus, liver, breast, colon and rectum. It's unclear exactly how alcohol affects cancer risk. It is considered more harmful when combined with smoking. If consumed at all, limit alcoholic drinks to no more than one drink daily for women and two for men. (A serving of alcohol is considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine or 12 fluid ounces of beer.)

Tip #7: Eat Whole Foods
Whole foods are your best bet for reducing cancer risk. Research suggests the nutrients found naturally in foods offers a protective effect. The same findings do not appear to be true for supplements. Thus, the best sources of nutrients for cancer prevention are nutrient-rich whole foods and healthful beverages. Talk to your health care provider before taking any supplements.

For more tips on reducing your risk or managing diseases through nutrition, consult a registered dietitian nutritionist in your area.

Arthritis is a condition that causes inflammation in the joints. There are different types of arthritis. Some of them include osteoarthritis, rheumatoid arthritis, and psoriatic arthritis. While this condition is most common in elderly people, especially those over 65 years of age, it can also affect younger people, unfortunately. Treatment for the different types of arthritis is mostly geared towards reducing the inflammation and helping in the pain management.
Diet can also play a role in helping you manage the symptoms of arthritis. Although no one specific diet can totally help you with your arthritis, some dietary habits can definitely make you feel better.
It is, however, advisable to experiment first and see what works for you and what does not. Some have to do with how you prepare the food, while others have more to do with the food itself.
Here are some foods to avoid if you have arthritis.

1. Saturated Fats
Foods that have high levels of saturated fats will likely trigger the inflammation of the fat tissue (adipose). This could put you at risk of getting heart disease and worsen inflammation, making your arthritis situation even worse than it might already be.
Some examples of foods that have very high levels of saturated fats include fried and processed foods, red meat and full-fat dairy products. Reducing your intake of this will help in that it will restore your body’s natural defenses and keep inflammation low.

2. Sugar and refined carbs
Taking too much sugar on a daily basis will cause an AGE spike in your body which will cause inflammation. According to reputable studies, sugar triggers the release of inflammatory messengers. They are known as cytokines. So understandably, it is hard to avoid sugar.
Part of the reason is that sugar comes in a number of different names. To be on the safe side though, just look out for any labels that end on “ose” for example fructose or sucrose. For your own good cut out things like soda, candy and other desserts with empty calories and food made from refined white flour.

3. Corn oil/ omega- 6s
First of all, the body actually needs Omega 6 fatty acids for normal growth and development but it just needs the right balance of omega-6s to omega-3s. Taking too much omega-6 will bother you if you have arthritis, as it is linked to inflammatory chemicals.
To be on the safe side, it is advisable to stay away from oils containing sunflower, soy, vegetables, peanuts, corn, and safflower. Instead, focus more on adding omega-3s such as olive oil, nuts or go for seeds such as pumpkin and flax seeds.

4. Salt
Salt can make things worse for people with arthritis. You should be on the lookout as to whether excess intake of salt worsens your joint inflammation or not. It is better to stay away from most packaged foods. They contain so much salt and preservatives.
Instead, cook your food at home. That way, you can use salt in its whole form and you will also be in a better position to control how much of it you take. Whenever you go shopping, try and get products with natural preservatives and always read labels and choose products with reduced sodium.

5. Dairy products
Other than the fact that dairy products contain a lot of fat, they also have in them a protein that could irritate that tissue surrounding the joints.
Since the effect of dairy products differs in different patients, it really is worth experimenting to see whether or not eliminating it helps you or not. If it helps, then you might want to try a vegan diet.

6. Alcohol
Alcohol drinking could lead to gout, which can also cause arthritis in the smaller bones that are found on the feet. In cases where one has gout, the uric acid is not metabolized.
Too much alcohol consumption overworks the liver and could cause inflammation and also an interference with all that is required for one to have healthy joints, that is, a balanced diet, sleep, and exercise.

7. Tobacco
Tobacco is really not good for anyone but it’s even worse in that it increases your chances of developing rheumatoid arthritis. Smoking harms your bones. It also harms the joints and connective tissue.
For people who are already suffering from arthritis, it affects how the medication works. It makes it less effective and could cause some serious complications in the event that surgery is necessary.

8. Foods cooked at high temperatures
These foods cooked at high temperature lead to the production of AGEs (advanced glycation end products) which create inflammation. By foods cooked at high temperatures, we mean those that are grilled, pasteurized or fried and they could end up releasing cytokines when they are eaten, which could send inflammatory messages throughout the entire body.
It may not be very practical to eliminate all of such foods but you can reduce your intake of them. Go for whole fruits, salads and lightly cooked vegetables instead.

This post was most recently updated on December 4th, 2016

Millions of consumers want to make more healthful food choices. And yet the search for better products can be frustrating.

Look on any grocery shelf, and you will see a wide range of healthful claims. Some say their peanut butter is “all natural.” Others boast of “organic” baby food, or “non-GMO” soups.
All of these different declarations can be confusing, says Courtney Pineau, associate director of the Non-GMO Project, a nonprofit based in Bellingham, Wash., that labels foods as “non-GMO” if they meet certain standards.

“It can often be difficult to discern the meaningfulness and integrity of their claims,” she says.

You will have much better success in choosing healthful foods if you understand the meaning of three key terms – natural, organic and non-GMO – and what they really signify.

Defining 3 key terms
The three terms sound similar, but actually are distinct:

Natural. Seeing this label affixed to your food seems like it would be a good thing. From the craze for kale to the popularity of the Paleo diet, it seems everyone is trying to get their food back to a “natural” state.

But Consumer Reports says the “natural” label does not indicate that the food meets any stringent government or third-party standards and is “essentially meaningless.”

And yet, a Consumer Reports survey found that more than 75 percent of people believe “natural” has a substantive – and positive – meaning, such as that the food has no artificial ingredients or colors.

Consumer Reports is so concerned about this misconception that the organization has pushed to have the label banned.

Organic. The news is a little better with this label. Consumer Reports found that two-thirds of people believe “organic” is applied to foods that were produced without using toxic pesticides or antibiotics. And for the most part, that is true, the organization says.

Consumer Reports notes that “by law, organic foods cannot contain synthetic fertilizers, industrial pesticides, antibiotics, growth hormones or artificial food ingredients.”

However, there are reasons for concern. Consumer Reports says that the U.S. Department of Agriculture (USDA) has a list of exempted ingredients that can be used when producing “organic” foods.

Once an ingredient makes this list, it remains there for five years – or even longer. Dozens of ingredients – from alcohols and ozone gas, to potassium bicarbonate and sulfurous acid – have appeared on this list.

In addition, products need only be made up of at least 95 percent organic ingredients to carry the organic seal from the USDA.

Non-GMO. Americans are concerned about genetically modified organisms – or GMOs – in their food. According to the Consumer Reports survey, nearly 75 percent of consumers believe it is crucial to avoid foods with GMOs, and 90 percent believe foods with GMOs should be clearly labeled as such and required to meet safety standards.

And yet, the Food and Drug Administration has no such requirements.

How to find the most healthful foods
So, what can consumers do to ensure they are eating the most healthful foods?

Buying organic is a good first step. Pineau notes that GMOs are prohibited in organic products. That means “farmers can’t use GMO seeds, animals can’t consume GMO feed, and end products can’t contain GMO ingredients,” she says.

However, as noted above, some products that claim organic status are not always what they appear to be. For that reason, Organic Lifestyle magazine recommends that you buy products that have a label indicating they are “100% organic.”

“Only products made entirely with certified organic ingredients and methods can be labeled ‘100% organic,'” the magazine notes.

And if you want to go the extra mile in terms of food healthfulness, look for the “Non-GMO Project Verified” seal and its butterfly symbol. The Non-GMO Project has verified nearly 35,000 products from more than 1,900 brands.

Dr. Manoj Rahane
Dr. Manoj Rahane
BHMS, Homeopath, 13 yrs, Pune
Dr. Rajendra V. Yelwande
Dr. Rajendra V. Yelwande
BAMS, Ayurveda, 38 yrs, Pune
Dr. Sachin Nandedkar
Dr. Sachin Nandedkar
MS/MD - Ayurveda, Obesity Specialist Ayurveda, 22 yrs, Pune
Dr. Suchita Tupdauru
Dr. Suchita Tupdauru
BSMS, Homeopath, 18 yrs, Pune
Dr. Amol Pharande
Dr. Amol Pharande
MDS, Cosmetic and Aesthetic Dentist Dental Surgeon, 14 yrs, Pune