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.
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Cause and Effects Of Noise Pollution

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Various Causes of Noise Pollution
1. Industrialization
Many companies use large machines that are capable of producing a huge amount of noise. In addition, various devices such as compressors, engines, exhaust fans, grinding mills are also involved in the production of large-scale noise. Therefore, you must have seen workers wearing earplugs in these factories and industries to minimize the impact of noise.

2. Poor Urban Planning
Poor urban planning also plays a vital role in most developing countries. Congested homes, large families sharing small spaces, fighting for parking, constant battles over basic amenities lead to noise pollution that could damage the atmosphere of society.

3. Social Events
Noise is at its height in most social events. Whether it is a marriage, a wedding, a pub, a disk or a place of worship, people usually flout the rules laid down by the local administration and cause nuisance in the city. People play songs in full volume and dance until midnight, making the condition of people living nearby much worse. In markets, you can see people selling clothing by making a loud noise that attracts people's attention.

4. Transportation
A large number of vehicles on the roads, planes flying over the houses, underground trains produce a lot of noise, and it's hard for people to get used to it. The high noise leads to a situation wherein a normal person loses the ability to hear properly.

5. Construction Activities
Construction activities such as mining, construction of bridges, dams, buildings, stations, roads and overflows are taking place in almost every part of the world. These construction activities take place every day as we need more buildings, bridges to accommodate more people and to reduce traffic congestion. The down point is that these construction equipment are too noisy.

6. Household Chores
We people are surrounded by gadgets and use them extensively in our daily life. Gadgets like TV, mobile, mixer grinder, pressure cooker, vacuum cleaners, washing machine and dryer, cooler, air conditioners are minor contributors to the amount of noise that is produced but it affects the quality of life of your neighborhood in a bad way.

While this form of pollution may seem harmless, it, in fact, has far-reaching consequences. The adverse effects on the health of the environment are quite severe. Not only is the local wildlife affected by pollution but humans also face a number of problems due to it.

Effects of Noise Pollution
1. Hearing Problems
Some unexpected sound that our ears have not been programmed to absorb may cause problems within the body. Our ears can take on a variety of sounds without being harmed. Man-made noises such as jackhammers, horns, machinery, airplanes and even vehicles can be too loud for our hearing range. Constant exposure to loud levels of noise can easily result in the damage of our eardrums and loss of hearing. It also reduces our sensitivity to sounds that our ears pick up unconsciously to regulate our body’s rhythm.

2. Health Issues
Excessive noise pollution in working areas such as offices, construction sites, bars and even in our homes can influence psychological health. Studies show that the occurrence of aggressive behavior, disturbance of sleep, constant stress, fatigue, and hypertension can be linked to excessive noise levels. These, in turn, can cause more severe and chronic health issues later in life.

3. Sleeping Disorders
Loud noise can certainly hamper your sleeping pattern and may lead to irritation and uncomfortable situations. Without a good night sleep, it may lead to problems related to fatigue and your performance may go down in the office as well as at home. It is therefore recommended to take a sound sleep to give your body proper rest.

4. Cardiovascular Issues
Blood pressure levels, cardiovascular disease, and stress-related heart problems are on the rise. Studies suggest that high-intensity noise causes high blood pressure and increases heartbeat rate as it disrupts the normal blood flow. Bringing them to a manageable level depends on our understanding of noise pollution and how we tackle it.

5. Trouble Communicating
High decibel noise can put trouble and may not allow two people to communicate freely. This may lead to misunderstanding and you may get difficult understanding the other person. Constant sharp noise can give you a severe headache and disturb your emotional balance.

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Health Benefits Of Plums

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The health benefits of plums include relief from indigestion, influenza infections, weight loss, and anxiety-related problems. The antioxidant power of these fruits helps in preventing and managing osteoporosis, macular degeneration, cancer, diabetes, and obesity. They also help in maintaining a healthy heart by reducing cholesterol levels. Additionally, plums improve cognition, boost immunity, improve cellular health, maintain electrolyte balance, keep the nervous system healthy, and aid in skin care and blood clotting.

What are Plums?
They are juicy and delicious fruits that belong to the genus Prunus of the Rosaceae family which also includes peaches, apricots, and nectarines. They exist in diverse colors and shapes with over 2000 different varieties. Plums are broadly divided into three groups: European-Asian (Prunus domestica), Japanese (Prunus salicina) and Damson (Prunus insititia). China is the leading harvester of plums, followed by the United States, Serbia, and Romania. Within the US, the major production of plums happens in California.

They are small deciduous trees that grow to a height of about 10-15 meters and bear fruits with different characteristics based on the country of origin. They are drupes or stone fruits with a smooth pit and a crease running down on one side. They contain juicy pulp varying from creamy yellow to crimson red. The color of the outer skin may vary considerably from yellow or dark red to purple or black.

Nutritional Value of Plums
Plums contain an assortment of healthy components, vitamins, and minerals. According to the USDA National Nutrient Database, they are an excellent source of vitamins such as vitamin A, vitamin C (ascorbic acid), folate, and vitamin K (phylloquinone). [4] They are also a good source of vitamin B1 (thiamine), B2 (riboflavin), B3 (niacin), B-6, and vitamin E (alpha-tocopherol). The minerals present in them include potassium, fluoride, phosphorus, magnesium, iron, calcium, and zinc. They also supply dietary fiber and offer very low calories without any harmful fats.
Health Benefits of Plums
They are packed with an immense range of phenols and flavonoids, which offer an impressive range of health benefits.

Antioxidant Properties
These fruits contain vitamin C and phytonutrients such as lutein, cryptoxanthin, zeaxanthin, neochlorogenic acid, and chlorogenic acid. These components possess effective antioxidant qualities that help in preventing the damage caused by oxygen radicals called superoxide anion radicals. A study published in the Journal of Medicinal Food, by researchers in France, concluded that the phenols present in plums also extend their protective effect on the essential fats in the neurons and cell membranes against any injuries caused by oxidative stress.

Manages Diabetes
Plums exert anti-hyperglycemic effects and help in combating diabetes. A study published in the journal Biomedical Research in 2005 has shown that consumption of plum extracts aids in reducing blood sugar and triglyceride levels in the body. The flavonoids present in plums exert protective effects against insulin resistance and help to enhance insulin sensitivity in the body.

Prevent Osteoporosis
Consumption of dried plums exerts anabolic and anti-resorptive actions, which aid in maintaining healthy bones. Polyphenols, along with the potassium content present in dried plums, encourage the formation of bones, improve bone density, and prevent bone loss caused by ovarian hormone deficiency. Dr. Bernard P Halloran conducted a research study, published in the Journal of Nutrition, which demonstrated that regular consumption of dried plums helps in the restoration of bone density that has already been lost due to aging.

Aid in Digestion
They are a good source of dietary fiber, along with the components sorbitol and isatin, which help in regulating the digestive system. According to a research study conducted by Dr. Attaluri A, University of Iowa Carver College of Medicine, USA, published in the Alimentary Pharmacology and Therapeutics Journal, dried plums or prunes are more effective in treating digestive disorders such as constipation as compared to other remedies such as psyllium husk.

Healthy Nervous System
Plums contain vitamin B6, which helps in the transmission of nerve signals and aids in the smooth functioning of the nervous system. They also help in the normal growth of the brain and assist in the formation of mood influencing hormones. Tryptophan, an amino acid present in them, helps in the production of the neurotransmitter serotonin, which plays an important role in improving sleep, appetite, and concentration.

Protect Heart Health
Researchers from the Department of Food Science and Nutrition, University of Minnesota, USA, has provided supporting evidence regarding the fact that the regular intake of dried plums helps in promoting fluidity of blood in the arteries. This protective effect aids in the prevention of various cardiac disorders, including atherosclerosis, heart attack, and stroke.

Boost Immunity
Plums are beneficial in strengthening the immune defense of the body due to the presence of high vitamin C content. This vitamin promotes the body’s resistance to infections and inflammations. Research has shown that oriental plums have immunostimulatory constituents that encourage the production of nitric oxide in the body, impede the metastasis of tumor cells, and are valuable in preventing various diseases.

Regulate Cholesterol Levels

Dried plums or prunes help in preventing hypercholesterolemia and hyperlipidemia. A comparative study by the researchers at the Department of Nutrition, University of California, USA, has proven the efficacy of prunes over grape-juice in maintaining healthy levels of plasma and liver cholesterol. The fiber content present in them also adds to the protective effect of the heart by reducing LDL or bad cholesterol and helping to elevate the levels of HDL or good cholesterol.

Anticancer Potential
Plum extracts have been proven beneficial in the treatment of cancer. Studies conducted and published by Dr. Lavanya Reddivari, Dr. Venkata Charepalli, et al, Department of Plant Science, The Pennsylvania State University, USA, have shown that the component epicatechin, present in plums, helps in inhibiting the growth and proliferation of malignant cancer cells and induces apoptosis in human hepatocellular carcinoma or liver cancer.

Skin Care
They are rich in vitamin C, along with other antioxidants, which help maintain healthy, radiant, and youthful skin. The consumption of plums helps in reducing dark spots and wrinkles due to the presence of anti-aging nutrients. Plum extracts are also used in various skin care products such as face wash and face packs.

Culinary Use
They are widely used in food items due to their sweet and tart flavor, as well as their pleasant aroma. They can be enjoyed fresh and can also be added to puddings, jams, and jellies. Plum juice is used in the preparation of alcoholic beverages. Prune juice concentrate works deliciously well as a filling for candies and confectionery products, and as a binding agent for cereal bars. Plum chutney or dip is famous in Indian cuisine and is served along with stuffed Indian bread. It is also relished as a condiment along with the meat delicacies.

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Health Benefits Of Bananas

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Ever wondered what kind of goodness there is in a banana? In addition to being rich in vitamin B6, bananas are a healthy source of vitamin C, dietary fibers and manganese. Bananas are also fat-free, free from cholesterol and virtually free from sodium. So what do you mean by these for your health?
Health benefits of bananas
​​1. ​Bananas are one of the best fruit sources of vitamin B6 Bananas vitamin B6 is easily absorbed by your body and a medium-sized banana will provide around a quarter of your daily vitamin B6 requirements.

Vitamin B6 helps your body:

produce red blood cells,
Metabolize carbohydrates and fats,
turn them into energy,
metabolize amino acids,
eliminate toxic chemicals from your liver and kidneys and
maintain a healthy nervous system.
Vitamin B6 is also good for pregnant women as it helps meet their baby’s development needs.

2. Bananas are respectable sources of vitamin C
You may not associate bananas with vitamin C, but about 10 percent of your daily vitamin C needs will be given by a medium-sized banana.

Vitamin C helps:

Secure the body from damage to cells and tissues,
your body absorb iron better,
Your body produces a collagen-the protein that keeps your skin, your bones and your body together and
Help brain health through the development of serotonin, a hormone that influences our sleep cycle, moods, and stress and nd pain.
3. Banana manganese is fine to your skin
A medium-sized banana contains around 13 percent of your daily needs for manganese. Manganese helps collagen your body and protects your skin and other cells from free radical damage.

4. Potassium in bananas is good for your heart health and blood pressure A medium-sized banana contains about 320-400 mg of potassium, which satisfies about 10 per cent of your daily potassium needs.

Potassium helps your body maintain a healthy heart and blood pressure. In addition, bananas are low in sodium. The low sodium and high potassium combination help to control high blood pressure.

5. Bananas can help with digestion and help overcome gastrointestinal problems
A medium banana offers around 10-12 per cent of your daily fiber needs. The Health Promotion Board of Singapore recommends a maximum dietary fiber intake of 20 g for women and 26 g for men.

Soluble and insoluble fibers are a big part of your wellbeing. Soluble fiber helps your body control your blood sugar level and get rid of fatty substances such as cholesterol. Insoluble fiber adds weight and softness to stools, making it easier for you to have regular bowel movements. This helps to keep your gut healthy and safe from harmful bacteria.

Bananas, especially newly-ripened ones, contain starch that does not digest (resistant starch) in your small intestine and is able to pass into the large intestine. Such bananas help you manage your weight better as you stay full for longer.

That said, bananas can help you beat gastrointestinal issues such as:

constipation,
stomach ulcers, and
heartburn
6. Bananas give you energy – minus the fats and cholesterol​
Bananas contain three natural sugars – sucrose, fructose, and glucose – giving you a fat and cholesterol-free source of energy. As such, bananas are ideal, especially for children and athletes, for breakfast, as a midday snack or before and after sports.

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Stay Younger By Including These five food items in your diet

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We challenge you to name anything more satisfying than having your skin smooth and glowing. We are betting that you can not. Indeed, there's the reason most of us are willing to shell out a good amount of money when it comes to skincare products that promise to keep our youthful and supple look.

Extra virgin olive oil
Extra virgin olive oil is charged with monounsaturated fat, polyphenols and phytonutrients that play an important role in keeping the skin firm and elastic. It is also rich in vitamin E which helps prevent premature ageing signs.

​Yoghurt
Yoghurt is one of the very strongest protein sources. It is calorie minimal and has plenty of good bacteria that can help with digestion. It is also filled with phosphorus, vitamin B12, riboflavin, and calcium. Good part? It can also help to do away with those fine lines on your face, in addition to its delicious taste.

Tomatoes
​Red juicy tomatoes can be eaten raw or fried, and they can also be used in salads or grilled with a splash of olive oil, salt and pepper. These are rich in lycopene, a pigment that helps to reduce wrinkles and fine lines by eliminating dead skin cells and protecting the skin against damage from sunlight.

​Carrots
In addition to being loaded with antioxidants, minerals and beta-carotene, the winter fruit can also help you get your glow back. In addition, beta carotene present in carrots is known to encourage youthful skin as it is a potent antioxidant. So if you're looking for firmer, toned skin, we recommend chomping on a few carrots every day.

​Indian Gooseberries (Amla)
It is a cheap and abundant source of vitamin C. We all know the benefits of this vitamin; it battles free radicals, stops aging, and gives you the skin that is illuminated from within. Amla is the secret to a healthy immune system and clear skin.

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Important Diet Tips For Perfect Healthy Tips

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What you eat plays an important role in your oral health.

A diet rich in essential nutrients invigorates your gums and teeth. This is the reason why diet counseling is an important aspect for dental caries prevention and for ensuring a pearly white smile. Dr. Kanchan Sawlani, Dentist and Research Trainee, Indian Council of Medical Research (ICMR) at Safdarjung Hospital, New Delhi says, “A food pyramid is a commonly used tool by dentists to help patients develop healthy eating habits”. Today, we will explore each section of this pyramid.

Protective foods: Some food components are somewhat caries-inhibiting (Cariostatic) and are thus called Protective Foods. These are products rich in calcium and phosphates, for example peanuts, lectin, cocoa, paneer etc. These are, up to a certain extent, capable of buffering the acids produced by the mouth’s bacteria and forming a protective barrier on the tooth enamel. Fluoride (approximately1 ppm) in drinking water and diet strengthens teeth and has an anti-cavity effect.

Breads, grains and pulses: Whole grains such as rotis, paranthas, dalia, cornflakes etc. should be preferred over refined grains like noodles, pastas, biscuits and other bakery products. Refined grains, starchy foods and sugars are fermentable carbohydrates which are the main culprits contributing to acid formation in the oral cavity.

Fruits and vegetables: Not only do these add colour and health benefits to your diet, but they provide roughage and require active chewing which leads to increased salivation that is desirable for cavity protection. Green leafy vegetables are rich in Vitamin A and proteins which keep your teeth and bones in good shape.

Milk and milk products: These are the most important source of calcium in your diet. One should drink a minimum of 250-500 ml of milk daily. Low fat pasteurized milk is preferable as excessive consumption of whole milk can increase blood cholesterol levels.

Meat, fish, poultry and eggs: Meats are rich in proteins, iron, zinc and Vitamin B12. The WHO food guide pyramid suggests that adults should eat 2-3 servings of meat products each day (each serving approximately 110 grams). If not meat, vegetarians can opt for meat alternative like tofu, beans, lentils, nuts and other high protein vegetables.

Fats, oils and sweets: Choose PUFA (Poly Unsaturated Fatty Acids) rich oils like safflower, sunflower, corn, soybean, wheat germ oil, etc. over saturated fats like ghee and butter. Frequent consumption of sweets, chocolates, caramels and cream biscuits should be avoided as these stick to the surface of your teeth and cause greater decay.

Dr. Komal Khandelwal
Dr. Komal Khandelwal
BAMS, Ayurveda, 8 yrs, Pune
Dr. Ashwinikumar Kale
Dr. Ashwinikumar Kale
MD - Homeopathy, Homeopath Gynaecologist, 10 yrs, Pune
Dr. Sagar Chavan
Dr. Sagar Chavan
MD - Allopathy, Abdominal Radiologist Pediatric Radiologist, 8 yrs, Pune
Dr. Virag  Kulkarni
Dr. Virag Kulkarni
BAMS, Ayurveda Panchakarma, 14 yrs, Pune
Dr. Urmila Kauthale
Dr. Urmila Kauthale
BAMS, Ayurveda, 7 yrs, Pune
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