Health Tips
Healthy Living :
Healthy living is a long-term commitment. But there are steps you can take right now that will make your today healthier than yesterday and pave the way for healthy living tomorrow. So why are you waiting? Start following healthy living practices suggested by experts on HelloDox.

Eat These Foods To Boost Your Brain Power Naturally

Dr. HelloDox Care #
HelloDox Care
#Healthy Living#Health Benefits

Today's strenuous lifestyle has us on our toes, flitting between one work and another. The mountain of responsibilities with little time in our hands to carry them on, can be quite taxing. No wonder, so many people are suffering from various mental illnesses like anxiety, hypertension and depression. Some serious neurodegenerative diseases like multiple sclerosis and Parkinson's are attacking more people than ever. With science making ground-breaking discoveries every day, a type of drug called nootropic is being hailed all over the globe as the brain medicine. Also known as 'smart drugs', these medications also claim to augment cognitive functions like memory, creativity and concentration. The idea of slipping in a pill to treat any problem is alluring but to what extent we can trust them, still remains debatable.

Manufacturing companies may make tall claims of supplements being safe for ingestion but we can't ignore the fact that these supplements are created from machine-induced procedures. Over-the-counter nootropic supplements are said to be made from food-derived compounds. So, isn't it better if we pick the root source for treatment instead of supplements? There are foods present right there in our pantry that contain the same brain health-benefitting properties as the market-sold drugs.

Here are some foods that you must eat to keep your mind relaxed and your brain functioning normally:

A study published in American Journal of Epidemiology states that walnuts contain a high amount of vitamin E that forms a protective layer around the brain cell membranes and ward off free radicals.

This is the most popular natural nootropic food. We all love coffee and tea for their taste and caffeine content, which is widely popular for its psychoactive properties. Caffeine keeps you alert, attentive and relieves fatigue.

This nutrient-dense fruit contains powerful antioxidants that protect the brain from symptoms of ageing. Studies at Tufts Universities, USA suggest that eating blueberries can target and treat the problem of short-term memory loss. Blueberries also improve motor skills and maintain sound mental health.

Green Leafy Vegetables
There's a reason why green foods have been an essential part of our diet since time immemorial. Other than boasting of various healthy properties, veggies like broccoli, kale and spinach fight cognitive damage. The Federation of American Societies for Experimental Biology states that green vegetables contain vitamin K, beta-carotene, folate and lutein that play a big role in keeping our brain healthy.

Whole Grains
Brown grains are instant energy boosters. They keep the mind active and an active mind is hard to fall prey to cognitive decline. Researchers of Columbia University Medical Centre, New York advises to include grainy foods like cereals and whole wheat breads in our diets as they reduce inflammation and release loads of energy.

whole grains

Incorporating these foods in your daily diet will help you deal with neurological issues the same way as nootropic drugs promise. However, if your problem poses a higher risk to your overall health, consult your dietitian and chart a proper diet course to regain a good brain health.


Office Yoga: Simple Exercises You Can Do Right at Your Desk to Reduce Stress

Dr. HelloDox Care #
HelloDox Care
#Yoga#Yoga Asanans#Healthy Living

It's no surprise that sitting at a desk, staring at a computer screen all day, is detrimental to your health. But you still can't find the time to get active in between meetings, conference calls, and doctor's appointments? Don't worry.

Office Yoga is a great way to shake off the tightness, de-stress and stay active while you're at work. It improves your blood circulation, balance, posture and flexibility. Taking breaks at office with yoga is one of the most effective ways to reduce anxiety, and in fact, it also leaves you feeling energised and focused.

Each of these yoga poses will draw your senses away from the outside world, minimise pain, and make sure your neck, back, arms, hips and wrists remain in good working order. You can perform them at any time of the day (quite unobtrusively) and reap the health benefits while sitting right at your desk.


Is It Safe To Have Banana During Night? Here's The Answer

Dr. HelloDox Care #
HelloDox Care
#Fruits and Veggies#Healthy Living

One of the most nutritious fruits known to humans, bananas are packed with nutrients and antioxidants that a bunch of fruits together cannot compete with. They are rich in potassium, which are crucial in maintaining blood pressure levels in our body. Bananas are also natural antacids that make them an excellent remedy for soothing an upset stomach. Moreover, having banana can eliminate the bacterium that causes stomach ulcers, further ease heartburns. The high fibre content of bananas helps bowel regularity and ease constipation. They are extremely good for drooping energy levels, too. Bananas contain slow release sugars, which act as energy boosters. With so many health benefits, all packed into one delicious fruit, yet there are many who are weary of having them at certain points in a day. For instance, according to old wives' tale, eating banana during the night may aggravate cold and cough.

Is It Safe To Have Bananas During Night?
According to Ayurveda expert Dr. Ashutosh Gautam, "There is nothing unsafe about eating bananas at night. But, one may want to avoid it late at night. It is known to aggravate cough and cold. As banana is a heavy fruit, it takes a long time to digest. If you want to eat it make sure you have it 2-3 hours before you hit the bed. Bananas make you feel lethargic and lazy too."

It is a common belief that eating bananas or citrus fruits should be avoided by those who have cold and cough, especially at night. It is true that during night you are more vulnerable to infections. It is also true that one should avoid eating anything close to bedtime, as that is when our metabolism is the lowest and our body is looking to wind down. If you feed your body with food, it would transform into energy, which our body is not exactly looking for at that time.

However, does that put our favourite banana at spot? Not entirely. According to many experts, nothing in moderation can harm. Bananas are rich in vitamin C, which boosts our immunity system. Experts also say that nutrient-dense banana helps replenish lost minerals and antioxidants that may help soothe cold and fever.

According to Macrobiotic Nutritionist and Health Practitioner Shilpa Arora, "Bananas are extremely healthy and energising; however, according to ancient Indian medicine, bananas are not recommended for people of 'kapha' prakriti. As per Ayurveda, your prakriti is classified into three: Vata, Kapha and Pitta. Those who are prone to cold, cough or are asthmatic should avoid bananas in the evening as it produces toxins in the digestive tract. But, that being said, bananas are extremely nutritious and must not be ruled out of your diet. "
So Should You Have Bananas At Night?
It is best to avoid eating sweet things at night, especially very sweet fruits, as they escalate energy levels at the time when your body is actually demanding sleep. But, if you must have something, then bananas may not be a bad bet. Bananas have decent quantum of magnesium, which has been known to aid sound sleep. Bananas are low in carbohydrates; therefore, they release sugar slowly, which doesn't elevate your blood sugar levels. But, those struggling with cold and fever, may want to consult their physicians in before having a banana, late in the evening.


Women's Health Tips for Heart, Mind, and Body

Dr. HelloDox Care #
HelloDox Care
#Healthy Living

Looking for the path toward a healthier you? It's not hard to find. The journey begins with some simple tweaks to your lifestyle. The right diet, exercise, and stress-relief plan all play a big role.

Follow a Heart-Healthy Diet
There's an easy recipe if your goal is to keep away problems like heart disease and strokes.

Eat more fruits and veggies.
Choose whole grains. Try brown rice instead of white. Switch to whole wheat pasta.
Choose lean proteins like poultry, fish, beans, and legumes.
Cut down on processed foods, sugar, salt, and saturated fat.
When eating healthy, flexibility often works best, says Joyce Meng, MD, assistant professor at the Pat and Jim Calhoun Cardiology Center at UConn Health. If you like to follow a strict diet plan, go for it. If not, it's OK. "Find what works for you."

Tricia Montgomery, 52, the founder of K9 Fit Club, knows first-hand how the right diet and lifestyle can help. For her, choosing healthy foods and planning small, frequent meals works well. "I don't deny myself anything," she says. "I still have dessert -- key lime pie, yum! -- and I love frozen gummy bears, but moderation is key."

Exercise Every Day
The more active you are, the better, Meng says. Exercise boosts your heart health, builds muscle and bone strength, and wards off health problems.

Aim for 2 and a half hours of moderate activity, like brisk walking or dancing, every week. If you're OK with vigorous exercise, stick to 1 hour and 15 minutes a week of things like running or playing tennis. Add a couple of days of strength training, too.

If you're busy, try short bursts of activity throughout the day. Walk often. A good target is 10,000 steps a day. Take the stairs. Park your car far away from your destination.

Montgomery exercises every day, often with her dog. By adding lunges, squats, and stairs to a walk, she turns it into a power workout. "I also am a huge Pilates fan," she says.

Lose Weight
When you shed pounds you'll lower your risk of heart disease, type 2 diabetes, and cancer.

Aim for a slow, steady drop. Try to lose 1-2 pounds a week by being active and eating better.

"It doesn't have to be an hour of intense exercise every day," Meng says. "Any little bit helps."

As you improve, dial up the time and how hard you work out. If you want to lose a lot of weight, try for 300 minutes of exercise a week.

"Eating a healthy diet will go a long way," Meng says. Start by cutting sugar, which she says is often hiding in plain sight -- in store-bought items like salad dressing, packaged bread, and nuts. Try to avoid soda and sugar-laced coffee drinks, too.

Visit Your Doctor
Get regular checkups. Your doctor keeps track of your medical history and can help you stay healthy. For example, if you're at risk for osteoporosis, a condition that weakens bones, he may want you to get more calcium and vitamin D.

Your doctor may recommend screening tests to keep an eye on your health and catch conditions early when they're easier to treat.

Keep the lines of communication open. "If you have questions, ask your doctor," Meng says. "Make sure you understand things to your satisfaction." If you're worried about a medication or procedure, talk to him about it.

Cut Down Your stress
It can take a toll on your health. You probably can't avoid it altogether, but you can find ways to ease the impact. Don't take on too much. Try to set limits with yourself and others. It's OK to say no.

To relieve stress, try:

Deep breathing
Healthy eating
Talking to a friend, family member, or professional counselor
Create Healthy Habits
If you make the right choices today, you can ward off problems tomorrow.

Brush your teeth twice a day and floss every day.
Don't smoke.
Limit your alcohol. Keep it to one drink a day.
If you have medication, take it exactly how your doctor prescribed it.
Improve your sleep. Aim for 8 hours. If you have trouble getting shut-eye, talk to your doctor.
Use sunscreen and stay out of the sun from 10 a.m. to 3 p.m.
Wear your seatbelt.
Take time every day to invest in your health, Meng says.

It paid off for Montgomery. She says she overcame health problems, feels good, and has a positive outlook. "My life," she says, "is forever changed."


Nail Care: Say Bye-Bye To Brittle And Chipped Nails With These Easy Home Remedies

Dr. HelloDox Care #
HelloDox Care
#Home Remedies#Natural Cures#Healthy Living

Are your nails constantly chipping and breaking? If yes, then it's time for you to improve your nail health. Most people in India associate nail care by having a manicure or pedicure. Nail care is obviously an integral part of hand and foot care. The nail plate from which the nails grow is several millimetres below the base of the nail and takes about nine months for a new nail to grow. Nails can indicate your state of health to a great extent. Pale nails with vertical ridges indicate anaemia or extreme dryness from using too many detergents. Blue nails point towards an inefficient circulation and not enough oxygen. If your nails are thin and constantly breaking, this may indicate inadequate intake of vitamins, minerals and protein.

So internally what are the things you should be eating to improve the quality of your nails? Calcium, gelatine and Vitamin B complex. The intake of Vitamin D cures vertical ridges, folic acid and Vitamin C cures hangnails and split nails. The former, which are cracks in the skin along the sides of the nails, can be particularly painful. Drink diluted cider vinegar to strengthen them and paint with two coats of lemon juice daily to strengthen them externally. Never pull the skin of the hand nails as it can damage the area; only cut carefully and remember to lavishly massage the area with a wheat germ based cream.

Foods you should include in your daily diet are lean meats like chicken and fish, which will provide the necessary protein for your nails. Also include lots of green leafy vegetables like spinach, broccoli, kale; these provide enough iron, folate and calcium to help strengthen weak nails. I would also suggest the intake of berries like blueberries, strawberries, and even grapes and bananas, which are packed with nutrients.

Tomatoes, sweet potatoes, carrots and bell peppers not only bring in colour and flavour to your dishes but also are packed with vitamin C and vitamin A, which provides the necessary collagen and antioxidants that nails require to be strong and hard. Include nuts and seeds in your diet like almonds, walnuts and sunflower seeds or panch magaz that provide the necessary vitamin E, magnesium and manganese and copper. Milk, eggs, whole grains, lentils, and dairy should also be a part of nail diet care.

If you have the following symptoms in your nails, here's where you need to focus on-
-Vertical ridges often reflect a weak digestive system that does not metabolise minerals or proteins well and a deficiency in vitamin B12 and iron.
-White spots show calcium or zinc deficiency. They often appear after a period of eating sweets, especially refined sugars that deplete minerals out of the body.
-Bitten nails reflect nervousness, mineral deficiency, or intestinal parasites.
-Hang nails show a lack of protein, vitamin C and folic acid in the body due to low intake of these nutrients or poor absorption.
-Brittle nails show low iron or vitamin A, imbalanced thyroid or kidney function and poor circulation.
-Reddish-purple nails show weakening of the body and general fatigue.
-Dark red nails show blood stagnation due to eating heavy, salty or fatty foods.
-Pale nails show poor blood circulation, anemia and low liver and kidney energy.

Some simple natural solutions for your nail problems are enlisted below:
Cuticle Softner
Things You Need:

2 tbsp fresh pineapple juice
2 tbsp papaya
1 egg yolk
1 tsp apple cider vinegar


Mash the papaya and mix in the pineapple juice. Beat in the egg yolk and add the cider vinegar and pour into a small bowl. Soak nails in this mix for about half an hour, massaging every now and then. Both these fruits contain an enzyme that helps soften protein tissue.

Cream for Damaged Nails
Things You Need:

Half a cup of honey
1 egg yolk
Half a cup of castor oil
1 tsp sea salt


Beat the ingredients and keep in an air-tight jar in the fridge. Rub into the nails daily leaving overnight or at least for an hour.

Cracked and Chipped Nails

These can be extremely embarrassing, especially when one is fond of applying nail paint. Try the following remedies to keep nails strong and smooth.

-Warm olive oil massaged thrice a week into the nails helps strengthen them.
-Never throw away lemon peels after you have squeezed out the juice. Instead, rub into the nails daily. This will help reduce any yellowishness and strengthen them externally.
-Take 1 tsp gelatine daily internally for 2 weeks for strong nails.
-Mix 2 tbsp vodka with 1 tsp lemon juice and store in a bottle and rub into nails and cuticles daily.

So now that I've geared you with some very effective natural nail remedies, incorporate them in your daily lives and see your nails transform!

Dr. Pawan Sarda
Dr. Pawan Sarda
BAMS, Family Physician, 10 yrs, Pune
Dr. Aradhana Patkar
Dr. Aradhana Patkar
Specialist, Gynaecologist Infertility Specialist, 4 yrs, Pune
Dr. Niranjan Pathak
Dr. Niranjan Pathak
MD - Allopathy, Cardiologist Diabetologist, 9 yrs, Pune
Dr. Nitin Desai
Dr. Nitin Desai
BAMS, Ayurveda Panchakarma, 22 yrs, Pune
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