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.

Natural SkinCare Tips

Dr. HelloDox Care #
HelloDox Care

Who doesn’t want healthy skin? Soft and supple texture and radiance are all signs of healthy skin and they are simply the best thing ever. Now you must be wondering what to maintain healthy skin is an expensive affair and you are not ready for that kind of an investment. Well lucky for you, it’s only partly true.

Keeping your skin healthy is very much possible with some natural beauty tips. These beauty tips include everything from using natural ingredients, healthy eating, few preventive measures, etc. Keep reading while we unfold some amazing tips for healthy skin.

Natural beauty tips demand consistency, so you have to keep on doing the mentioned activity for a certain period of time to see the results. Here are some tips for healthy skin...
Hydrate your body:
Hydrating your body can alone solve so many problems yet we choose to not keep it as our priority. When your body is dehydrated it doesn't perform in the most optimum manner and it shows on your skin as well, your skin will become dry, flaky and dull. Hydrating yourself is one of the easiest tips for healthy skin.

Eat right:
Eating right is not just important for your guts but also for the overall wellbeing including your skin health. Tips for healthy skin are all about doing the best for your body and your skin. Make sure to include enough antioxidants in your diet, it helps to fight bacteria, diseases and also prevents free radicals that accelerate aging. Antioxidants slow down the aging process, inflammation, and formation of fine lines and wrinkles. The tip for healthy skin here is to include the following food items in your diet—Goji berries, Acai berries, Spinach, Raspberries, Blueberries, Pomegranate, Seeds, Nuts, Green tea, etc.

Many studies say that you should try to incorporate a rainbow-colored meal in your plate. Having different kinds of food will supply the body with various types of antioxidants that help to fight free radicals. Kick start your body’s cell regeneration mechanism, this tip for healthy skin will surely leave you with great results.

Eat organic:
Needless to say, organic food is free of toxins and other harmful ingredients. So consuming organic food is definitely a tip for healthy skin. It provides your body with all the needed nutrients that brings a natural flush to your skin.

Stay away from sun ray:
Natural beauty needs a little of everything, while a lot of something can go off the board. For example - a little exposure to Vitamin D from the sun is totally beneficial but if you take it in excess it can result in sun tanning and dullness of skin. Try to stay from the sun in the peak noon hours as much as possible. And make sunscreen a mandatory part of your skincare routine. Do check your sunscreen ingredient list and make sure it has zinc and titanium oxide sunscreen.

Natural skin care products:
One of the important tips for healthy skin is to use only natural skin care products, most of the commercialized products available in the market are full of harsh chemicals. These products damage your skin cells making it look dull while resulting in breakouts and blemishes. Always have a look at the ingredients and choose the one that has organic ingredients and free of chemicals like Paraben and SLS.

Vitamin C to be wrinkle free
Did you know keeping your Vitamin C intake high will help to slow down the aging process? It also helps in cell regeneration to make your skin youthful. This beauty tip for face is followed by experts as vitamin C boosts the production of collagen as well, thereby reducing fine lines and wrinkles!

Control sugar intake:
Sugar does serious harm to your body and in return, it just fulfils your sugar craving. That isn’t a really good barter, right? Sugar slows down the collagen production and reduces the elasticity of the skin making it look dull and aged. The best way is to stick to natural sweetener like jaggery, it’s healthy and won’t harm your body. For all those with a sweet tooth, this healthy skin tip is surely going to be a difficult one. But you got to do what you got to do!

Healthy fats for healthy skin:
Not all kind of fats are bad, some do an amazing job at being beneficial to your body. Good fats actually help to make your skin look younger and radiant. Tips for healthy skin surely involve the intake of good fats like avocado, olive oil, flax seeds, fishes, nuts, etc.

Body detoxifying:
Your body builds up toxins from various factors like pollution, junk food, unhealthy drinks, smoking, etc. It’s important to detoxify your body, to make your skin look fresh and beautiful. Have lots of green tea, hot water with lemon juice in the morning, activated charcoal drink, etc to get all the impurities out of your body.

Exercise daily:
Exercising is obviously one of the best ways to sweat out the impurities and toxins. Heard about post-workout glow? It’s not a myth. When you workout, your blood circulation gets regulated and hence adds a healthy glow to your face. This isn’t just a tip for healthy skin but it also helps with total body regulation while you fit and active.

Take enough sleep:
Lastly, sleep!! This natural beauty tip will definitely come to you naturally and don’t you just love doing that? Getting proper sleep helps you to rejuvenate and while you are sleeping your skin is in its repairing mode. So get that night cream or Hyaluronic acid (we’d totally recommend) and get that good 8 hours of sleep every night!


If You Have Arthritis Avoid These Foods

Dr. HelloDox Care #
HelloDox Care

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.


See What Is The Benefits Of Coconut Oil

Dr. HelloDox Care #
HelloDox Care

Coconut oil has been gaining in popularity as its health benefits become better known. It contains several acids including lauric acid, caprylic acid and antimivrobial lips which have antiviral, antibacterial and antifungal properties. These work together to strengthen the immune system. Once it is ingested, lauric acid is converted by the body into monolaurin which is beneficial to help the body deal effectively with bacteria and viruses that can cause diseases such as influenza, herpes, HIV and cytomegalovirus.
Another health benefit of coconut oil is that is can be useful for helping with weight loss efforts. In the oil there are fatty acids, both short and long chain that help the body take off extra weight. Coconut oil works to increase the metabolic rate because it removes stress son the pancreas. This gives the person more energy and helps burn off the weight.

If you massage coconut oil into your skin it can work as a moisturizer. It works similar to mineral oil, but without the negative side effects. Coconut oil is a natural way to combat aging’s effect on the skin and it can also be an effective treatment for some skin diseases like dermatitis, psoriasis, eczema and other types of skin infections. It contains antioxidants which makes it good to use for preventing degenerative diseases and premature aging.

It is important to note that these health benefits come from moderate consumption of the foods listed. Going overboard on any one item is usually going to lead to health problems over time. Moderation is the key to reaping these benefits and enjoying their positive impact. Overindulgence can often lead to health difficulties rather than offering help.


Health Benefits of Dark Chocolate

Dr. HelloDox Care #
HelloDox Care

If you are selective about the type of chocolate you purchase, you might be gaining quite a few health benefits. Dark chocolate, made with high content of cocoa has actual nutritional value. For instance, it has fiber, iron, copper, zinc and several other minerals. It’s also loaded with antioxidants and can have more than blueberries or acai berries.

The flavonoids that are in dark chocolate stimulate the endothelium which is the lining inside arteries. When stimulated, they start to produce nitric oxide which causes the arteries to relax. This means lower blood pressure and increased blood flow. Some studies are showing that dark chocolate (made with real cocoa) can help reduce the risk of cardiovascular diseases. It can also improve brain function because of the increased blood flow to the brain. Cocoa might improve cognitive function for the elderly as well as improving verbal fluency. This may mean it helps prevent Alzheimer’s or dementia.

There have also been a few studies that have shown dark chocolate may reduce insulin levels which means it might be beneficial for diabetics and helping to control blood sugars. Participants who ate dark chocolate for 15 days saw insulin drop by about half. If insulin sensitivity can be controlled, it may be possible to prevent type 2 diabetes. Chocolate might be helpful in controlling insulin levels.


How can we benefit from these popular foods?

Dr. HelloDox Care #
HelloDox Care

We provide a cornucopia of delicious and nutritious options for individuals who wish to boost their health by eating healthfully.

Below is a list of foods along with information regarding their potential health benefits.

Note that this article contains summaries and you should click through to read individual articles containing the full list of possible health benefits.

Almonds are a rich source of vitamin E, copper, magnesium, good quality protein, and healthy unsaturated fatty acids.
Studies have revealed that almonds can potentially help prevent cardiovascular diseasesTrusted Source, cut the risk of cancer, and help prolong life.

Apples are sometimes called "nutritional powerhouses" because of their impressive nutritional profile.
Apples contain about 14 percent of our daily needs of Vitamin C (a powerful natural antioxidant), B-complex vitamins, dietary fiber, phytonutrients (which help protect the body from the detrimental effects of free radicals), and minerals such as calcium and potassium.
Studies have revealed that eating apples can potentially help prevent dementia and reduce the risk of strokeTrusted Source and diabetes.

Along with other leafy greens, arugula contains very high nitrate levels (more than 250 milligrams per 100 grams). High intakes of dietary nitrate have been shown to lower blood pressure, reduce the amount of oxygen needed during exercise, and enhance athletic performance.
The potential health benefits of arugula include lowering the risk of cancer, preventing osteoporosis, and improving muscle oxygenation during exercise.

Asparagus is very rich in dietary fiber and contains high levels of vitamin B6, calcium, zinc, and magnesium.
The potential health benefits of asparagus include: reducing the risk of diabetes, preventing kidney stones, and lowering the risk of neural tube defects in babies.
Asparagus is also a natural diuretic, which can help with fluid balance in the body and influence blood pressure and edema.

Bananas are naturally free of fat, cholesterol, and sodium, and very rich in potassium.
The potential health benefits of bananas include: lowering blood pressure, reducing the risk of developing childhood leukemia, and supporting heart health.

Basil is rich in vitamin A, vitamin K, vitamin C, magnesium, iron, potassium, and calcium.
Studies have revealed that basil can potentially reduce inflammation and swelling, prevent the harmful effects of aging, and may be useful in treating arthritis and inflammatory bowel diseases.

Beetroot, also known simply as the beet, has been gaining in popularity as a new super food due to recent studies claiming that beets and beetroot juice can improve athletic performance, lower blood pressure and increase blood flow.
This is partly due to its high content of nitrates, which increase nitric oxide in the body and play a substantial role in heart and vascular health.
Beetroot is a rich source of folate and manganese, and also contains thiamine, riboflavin, vitamin B-6, pantothenic acid, choline, betaine, magnesium, phosphorus, potassium, zinc, copper, and selenium.

Bok choy
Bok choy belongs to the cruciferous vegetable family, which also includes kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips.
These nutrition powerhouses supply loads of nutrients for little calories. If you are trying to eat healthier, cruciferous vegetables like bok choy should be at the very top of your grocery list.

Broccoli contains high levels of fiber (both soluble and insoluble) and is a rich source of vitamin C.
In addition, broccoli is rich in vitamin A, iron, vitamin K, B-complex vitamins, zinc, phosphorus, and phytonutrients.
Studies have found that broccoli can potentially help prevent osteoarthritis, protect skin against the effects of UV light, reverse diabetes heart damage, and reduce bladder cancer riskTrusted Source.

Cantaloupes are also commonly known as muskmelons, mush melons, rock melons, and Persian melons. They are a member of the botanical family Cucurbitaceae, along with honeydew and watermelons.
Cantaloupe contains an abundance of antioxidants, including choline, zeaxanthin, and beta-carotene, all of which protect against a range of diseases and conditions from the common cold to cancer.
Potential health benefits of cantaloupe include lowering risk of developing asthma, managing blood pressure, aiding digestion, keeping hydrated, and reducing inflammation.

Carrots are a great source of vitamin A. They provide 210 percent of an average adult's needs for the day.
The potential health benefits of carrots include: preventing lung cancerTrusted Source, destroying leukemia cells and inhibiting their progression, and helping to restore vision.

Cauliflowers are a member of the brassica family, more commonly known as cruciferous vegetables.
They contain antioxidants and phytonutrients that can protect against cancer.
They also contain fiber that helps with satiety, weight loss, and a healthy digestive tract, choline that is essential for learning and memory, as well as many other important nutrients.
The potential health benefits of cauliflower include preventing mutations and reducing stress from free radicals, preventing constipation, and helping memory.

Celery is a very rich source of antioxidants, electrolytes, and vitamin K. Also, thanks to its high water content, it can help rehydrate.
The potential health benefits of celery include: lowering blood pressure, preventing cancer, and soothing joint pain.

Originally cultivated in the Mediterranean and the Middle East, chickpeas, also known as garbanzo beans, have spread their culinary influence throughout the world.
The potential health benefits of chickpeas include improved glucose levels, lipids, and insulin levels for diabetes, maintaining bone strength and heart health.

Chives are a nutrient-dense food, meaning that while they are low in calories, they are high in beneficial nutrients like vitamins, minerals, and antioxidants.
The potential health benefits of chives include potential beneficial and preventative effects against cancer, prostate cancer, esophageal and stomach cancer, and positive effects on sleep and mood.

Chocolate is rich in antioxidants. Despite its bad reputation for causing weight gain, there are a number of health benefits associated with its consumption (particularly dark chocolate).
The potential benefits of eating chocolate include: lowering cholesterol levels, preventing cognitive decline, and reducing the risk of cardiovascular problems.

Coffee is one of the main sources of antioxidants in the U.S. population.
The potential health benefits of drinking coffee in moderation include: protecting against type 2 diabetes, preventing Parkinson's diseaseTrusted Source, lowering the risk of liver cancer, preventing liver disease, and promoting good heart health.

Collard greens
Collard greens are part of the cruciferous vegetable family, which also includes kale, broccoli, Brussels sprouts, cabbage, rutabaga, and turnips.
Collard greens are an extremely rich source of vitamin K and also contain folate, thiamin, niacin, pantothenic acid, choline, phosphorus, and potassium.
Health benefits of collard greens may include assisting with bone health, reducing cancer risk, helping lower glucose levels in those with diabetes, and improving sleep and mood.

Cranberries are a good source of vitamin C, fiber, and vitamin E.
Studies have found that cranberries can potentially reduce the risk of cardiovascular disease (CVD), slow tumor progression, prevent urinary tract infections, and benefit oral health by preventing bacteria from binding to teeth.

Edamame is a young soybean that has been harvested before the beans have had a chance to harden. They can be bought shelled or in the pod, fresh or frozen.
The potential health benefits of edamame include maintaining a healthy blood pressure, helping with depression, promoting fertility, and decreasing bone loss.

The eggplant, also known as aubergine, garden egg, guinea squash, melongene, and brinjal, is usually distinguishable by its signature egg-like shape and vibrant purple color.
The potential health benefits of eggplant include supporting heart health, maintaining weight and blood cholesterol levels, and anti-cancer effects.

Flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also "an excellent source of fiber and a good source of minerals and vitamins," according to the American Nutrition Association.
The potential health benefits associated with flaxseed include: lowering cholesterol, protecting against cancer, preventing hot flashes, and improving blood sugar levels.

Garlic is widely used for several conditions linked to the blood system and heart.
Studies have found that garlic can potentially be a very powerful antibiotic, help protect the heart during cardiac surgery and after a heart attack, lower the risk of developing lung cancer, and reduce high cholesterol and blood pressure levels.

Ginger contains a chemical that is used as an ingredient in antacid, laxative, and anti-gas medications.
Studies have found that ginger can potentially prevent inflammation of the colon, reduce exercise-induced muscle pain, help alleviate nausea caused by chemotherapy, and reduce the severity of period pains.

The portability, texture, flavor, and variety of grapes have made them a popular finger food in countries all over the world.
Studies have associated grapes with the prevention of cancer, heart disease, high blood pressure, and constipation as well as decreasing the risk of obesity and overall mortality.

Grapefruits are low in calories but full of nutrients. They support clear, healthy skin, help to lower the risk of many diseases and conditions and may even help with weight loss as part of an overall healthy and varied diet.
The potential health benefits of grapefruit include boosting weight loss, maintaining healthy blood pressure and heart health, and combating free radicals.

Green Tea
Green tea may well be one of the world's healthiest drinks and contains the highest amount of antioxidants of any tea.
Studies have found that drinking green tea is associated with a reduced risk of stroke, and may help fight prostate cancer.

Honey possesses antiseptic and antibacterial properties.
Studies have found that honey can potentially help prevent GERDTrusted Source (gastroesophageal reflux), shorten the duration of bacterial diarrheaTrusted
Known as coriander in the United Kingdom, cilantro comes from the plant Coriandrum sativum. In the United States, the leaves of the plant are referred to as cilantro (the Spanish translation), and the seeds are referred to as coriander.

Many studies have suggested that increasing consumption of plant foods like cilantro decreases the risk of obesity, overall mortality, diabetes, and heart disease while promoting a healthy skin and hair, increased energy, and overall lower weight.

Studies have found that cinnamon can potentially be effective against HIV, improve glucose and lipid levels in patients with type 2 diabetes, help prevent Alzheimer's disease trusted Source, and stop the destructive process of multiple sclerosisTrusted Source (MS).
In addition, researchers at Penn State found that consuming cinnamon can help reduce the body's negative responses to eating high-fat meals.

Dr. Geeta Dharmatti
Dr. Geeta Dharmatti
Specialist, dietetics, 22 yrs, Pune
Dr. Vinod Shinde
Dr. Vinod Shinde
BAMS, Ayurveda Dietitian, 17 yrs, Pune
Dr. Kalpesh Wani
Dr. Kalpesh Wani
BAMS, Ayurveda Panchakarma, 8 yrs, Pune
Dr. Dr Snehal Charhate
Dr. Dr Snehal Charhate
BAMS, 19 yrs, Pune
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