Top 6 Foods That Can Help Boost Your Vitamin D Levels

Top 6 Foods That Can Help Boost Your Vitamin D Levels

Like all the other vitamins, vitamin D or commonly called the “sunshine vitamin” is extremely important for your overall health. Vitamin D is a critical fat-soluble vitamin that is needed by the human body to maintain serum calcium, which supports the cellular processes, neuromuscular function and bone density. Vitamin D helps in regulating the cellular growth and reduces the systematic redness and swelling in the body. It further promotes calcium absorption in the body, which leads to the development of stronger bones. Vitamin D also plays an important role in the immune response and is essential for the weight management, prevention of osteoporosis, cancer, fighting depression; enhance brain function, boosting immunity and diabetes.

lt7chrro

Like all the other vitamins, vitamin D or commonly called the “sunshine vitamin” is extremely important for your overall health.
Photo Credit: iStock

Also read: Vitamin B3: Healthy Benefits And Foods That Are Rich In Vitamin B3

Some of the common symptoms of vitamin D deficiency are getting sick very often, tiredness, chronic pain the bones, depression, digestive issues, trouble in sleeping, excessive sweating, inflammation and swelling, wounds that do not heal quickly and weak bones. Vitamin D deficiency could lead to serious medical conditions like high blood sugar levels, high blood pressure, brittle bones and even cancer in some severe cases.

6 simple ways to boost your vitamin D levels:

1. Sunshine:

The most simple and an effective way to get vitamin D is spending some time in the sun. Vitamin D is known as the sunshine vitamin because our bodies can actually absorb vitamin D from exposure to the sun. Adequate sun exposure can be really helpful to boost your vitamin D intake.

2. Mushrooms:

Extremely healthy and a delicious source of vitamin

Like all the other vitamins, vitamin D or commonly called the “sunshine vitamin” is extremely important for your overall health. Vitamin D is a critical fat-soluble vitamin that is needed by the human body to maintain serum calcium, which supports the cellular processes, neuromuscular function and bone density. Vitamin D helps in regulating the cellular growth and reduces the systematic redness and swelling in the body. It further promotes calcium absorption in the body, which leads to the development of stronger bones. Vitamin D also plays an important role in the immune response and is essential for the weight management, prevention of osteoporosis, cancer, fighting depression; enhance brain function, boosting immunity and diabetes.

lt7chrro

Like all the other vitamins, vitamin D or commonly called the “sunshine vitamin” is extremely important for your overall health.
Photo Credit: iStock

Also read: Vitamin B3: Healthy Benefits And Foods That Are Rich In Vitamin B3

Some of the common symptoms of vitamin D deficiency are getting sick very often, tiredness, chronic pain the bones, depression, digestive issues, trouble in sleeping, excessive sweating, inflammation and swelling, wounds that do not heal quickly and weak bones. Vitamin D deficiency could lead to serious medical conditions like high blood sugar levels, high blood pressure, brittle bones and even cancer in some severe cases.

6 simple ways to boost your vitamin D levels:

1. Sunshine:

The most simple and an effective way to get vitamin D is spending some time in the sun. Vitamin D is known as the sunshine vitamin because our bodies can actually absorb vitamin D from exposure to the sun. Adequate sun exposure can be really helpful to boost your vitamin D intake.

2. Mushrooms:

Extremely healthy and a delicious source of vitamin D mushrooms can be easily included in your diet. Mushrooms are also rich in other vitamins like B vitamins and potassium. You can easily include mushrooms in your diet by adding them in your salads, sandwiches, soups and wraps.

3. Egg yolk:

Yet another reason to include eggs in our daily diet! But Vitamin D is found only in the yolk of the egg. Whole eggs in general contain all the essential amino acids and are an excellent source of choline and healthy fats. So, if you are vitamin D deficient, include whole eggs in your early morning breakfast or evening snacks

D mushrooms can be easily included in your diet. Mushrooms are also rich in other vitamins like B vitamins and potassium. You can easily include mushrooms in your diet by adding them in your salads, sandwiches, soups and wraps.

3. Egg yolk:

Yet another reason to include eggs in our daily diet! But Vitamin D is found only in the yolk of the egg. Whole eggs in general contain all the essential amino acids and are an excellent source of choline and healthy fats. So, if you are vitamin D deficient, include whole eggs in your early morning breakfast or evening snacks

[“source=ndtv”]

Weight loss diet plan, these 9 superfoods will keep your gut healthy

Weight loss diet plan: Research has found links between people with certain types of bacteria in the gut and diseases such as obesity, type 2 diabetes and colon cancer.

Health experts say that the key to your fitness and health depends on your gut. More specifically, it depends on the gut bacteria that helps digest and absorb the food in your diet. Every individual’s gut is home to a mix of gut bacteria, and diet and lifestyle plays a significant role in determining the mix. It also impacts your weight loss efforts. “Gut healthis indicative of overall health. Research has found links between people with certain types of bacteria in the gut and diseases such as obesitytype 2 diabetes and colon cancer. A healthy gut acts as a barrier against toxins. Therefore, it is important to build the right kind of ecosystem within the bowels to process food and stave off illness,” says Dr Vaishali Lokhande, Consultant, Internal Medicine, Apollo Hospitals, Navi Mumbai.

The most plentiful and important bacteria in the small intestine is the Lactobacillus species (a gut-friendly microbe). “Lactobacillus ferments indigestible carbohydrates and supports the breakdown of sugar in dairy products, which are a common source of food sensitivities. Intestinal microbiota also help in proper development of the immune system,” says Bhakti Samant, Chief Dietician Kokilaben Dhirubhai Ambani Hospital.

Junk food items like pizzas and burgers harm the intestinal microbiota leading to gastric discomfort. (Shutterstock)

While some foods can help to boost your gut health, junk food items like pizzas and burgers harm the intestinal microbiota leading to gastric discomfort.

“Fast food is empty of fibre and has high amounts of refined sugar, salt, fats and oils, which are difficult for the gut to break down. They also delay gut movement exposing the bowels to toxins and carcinogens. Too much junk food can irritate the lining of bowels and slow down digestion making you feel bloated. A high-fat diet also triggers an immune response leading to inflammation and tissue damage. Chronic inflammation can make one prone to cancer,” says Dr Lokhande.

Dairy products like curd, yoghurt, buttermilk, lassi and smoothies are gut-friendly. (Shutterstock)

So, what should you eat for good gut health? Here’s what the experts advise:

Dairy products

Foods packed with probiotics are good for the gut. “Food items like curd, yoghurt, buttermilk, lassi and smoothies are gut-friendly. Fortified drinks like yakult or chewable tablets are a good source of Lactobacillus as well,” says Samant. During stomach infections, a diet of curd rice can promote lactobacillus bacteria in the gut.

Flaxseeds

Flaxseeds are rich in antioxidants and soluble fibres, which promote gut flora. “Ground flaxseeds can be added to any dish to improve fibrous content,” says Dr Lokhande.

Apple cider vinegar is a source of pectin, which is beneficial for removing toxins from the body. (Shutterstock)

Banana

Bananas are rich in fibre, potassium and magnesium. “It can fight inflammation and aid digestion,” says Dr Lokhande.

Apple and apple cider vinegar

Apple is a source of pectin, which is beneficial for removing toxins from the body. It also restores the balance of bacteria in the gut and reduces inflammation, says Dr Lokhande.

High-fibre foods

Eating whole grain and high-fibre foods like oats, nuts and seeds boosts the digestion process; nuts are also rich in antioxidants.

[“source=hindustantimes”]

Why multiple pregnancies can make your cells age faster

Pregnancy,Health,Wellness

Multiple pregnancy makes women’s cells age more quickly, according to a study that may explains why women with many children tend to show signs of accelerated ageing. The findings, published in the journal Scientific Reports, were reached by looking at two separate markers of cellular ageing — telomere length and epigenetic age — in hundreds of young women with different reproductive histories in the Philippines.

“Telomere length and epigenetic age are cellular markers that independently predict mortality, and both appeared ‘older’ in women who had more pregnancies in their reproductive histories,” said Calen Ryan, a doctoral student at University of Washington in the US. “Even after accounting for other factors that affect cellular ageing, the number of pregnancies still came out on top,” said Ryan.

Cellular ageing was accelerated by between 0.5 and 2 years for each additional pregnancy, a surprisingly large effect according to the researchers. Another finding they did not expect was the fact that women who were currently pregnant had cells that looked younger — not older — than predicted.

“Paradoxically, even though a woman’s biological age was higher with each child that she had, if a woman was pregnant when the measurements were taken, her epigenetic age, and to a lesser extent her telomeres, looked ‘younger’ than predicted for her chronological age,” said Christopher Kuzawa of Northwestern University in the US.

“It’s an interesting situation in which pregnancy makes someone look temporarily ‘young’, but there appears to be some lasting, cumulative relationship between the number of pregnancies and more accelerated biological age,” said Kuzawa.

Researchers have known from historical records and epidemiological studies that women who have many children tend to have slightly shorter lives and succumb to different diseases than those who do not. “What we didn’t know was whether we could detect these kind of effects using measures of cellular ageing,” Ryan said.

Although there is good evidence that having more children, especially more than four or five, can increase the risk of certain diseases and shorten lifespan, researchers still do not really know why. “Our study points to cellular changes during pregnancy, possibly related to adaptive changes in the mother’s immune system as a possible explanation,” said Kuzawa.

“There’s still a lot we don’t know. For instance, it’s not clear whether these relationships will persist into later life as these women age. We also do not know whether these changes will actually lead to less favourable long-term health outcomes,” he said.

To answer these questions, a follow-up study on the same women 13 years after the first measurements, taken in 2005, is already underway.

[“source=hindustantimes”]

Another Reason To Control Your Blood Pressure Levels: Keeps Dementia Away

Another Reason To Control Your Blood Pressure Levels: Keeps Dementia Away

For the first time in history, researchers have found medicine that can reduce the risk of memory loss and dementia in your golden years. Even better, most forms of the treatment are available in safe, inexpensive generic formulations.The twist? These drugs have been around for decades, since they’re widely used to lower blood pressure and ward off heart disease.

As the population ages, the incidence of cognitive impairment and dementia has surged. One in six women over the age of 55 and 10 percent of men are expected to develop dementia before they die. Alzheimer’s disease, the most common type, affects more than 5 million Americans and is the sixth leading cause of death in the country. And while the drug industry has spent billions of dollars trying to slow down memory loss once it begins, the efforts have been largely unsuccessful. Until now.

The Systolic Blood Pressure Intervention Trial, or Sprint, was begun in 2010 to see if aggressively lowering blood pressure would reduce a range of health complications, including heart disease and dementia. The heart disease portion was halted five years later because the benefits were overwhelming. Researchers continued to track the cognitive function of 9,361 participants in a separate analysis called Sprint Mind through June.

The results, presented at the Alzheimer’s Association International Conference in Chicago, found that those who initially received intensive blood pressure control were 19 percent less likely to develop mild cognitive impairment than those who had more relaxed hypertension goals. The risk of developing either cognitive impairment or dementia was 15 percent lower, while dementia rates alone weren’t significantly different in the study.

“What is good for your heart is not only good for your heart, but also good for your brain,'” said Jeff Williamson, the lead researcher and chief of gerontology and geriatric Medicine at Wake Forest School of Medicine.

The researchers weren’t particular about what drug regimen the patients used, as long as they got to their goals. Those in the intensive treatment arm were expected to get below 120 mmHg, the upper number in a blood pressure reading, while those in the standard treatment group aimed for 140 mmHg.

Williamson compared the findings to car tires: “You want to have the right pressure,” he said. “If it’s too high or too low, the tires can wear out quickly. With blood pressure, if it’s too high, the walls of the arteries can endure damage.”

The findings will allow people to take action in their own lives to lower their risk, with specific goals to aim for, said James Hendrix, director of global science initiatives at the Alzheimer’s Association. Many people aren’t at recommended blood pressure levels, he said, and evidence that better control helps the heart and the brain may push them into action.

“People may do all the right things and still develop dementia, but this may give them more time,” he said. “It may give another five or 10 years with a healthy brain.”

[“source=doctor.ndtv”]

Shilpa Shetty Nailing Chakrasana Might Take Your Eyes Off The Blue Maldives Ocean

Shilpa Shetty Nailing Chakrasana Might Take Your Eyes Off The Blue Maldives Ocean

Shilpa Shetty, who celebrated her wedding anniversary in Maldives recently, shared a video from the beach destination on her Instagram to better explain “today’s mantra”. “Life will be simpler if you don’t bend backwards for anyone but yourself,” Shilpa captioned her video, in which she can be seen doing the Chakrasana with utmost perfection. Shilpa Shetty, who performs the Chakrasana on what appears to be the deck of a plush sea villa, will surely distract you from the picturesque Maldivian background. While sharing the video, the 43-year-old actress also added a life lesson of sorts to go as a side note with the essence of Chakrasana.

“We bend backwards when we are insecure, seeking attention/approval, lacking confidence or in fear. This asana will definitely help you change those things,” read a part of Shilpa’s caption.

Shilpa Shetty, who is a yoga expert, also added a disclaimer about practising the posture under guidance and with care. “Bend backwards for yourself and see the world bend forward… with respect,” she added.

A quick look at Shilpa Shetty’s Instagram will reveal she is an inspiration on how to balance binge-eating and a healthy lifestyle. Shilpa Shetty’s Sunday binge posts are as regular as her yoga videos. On International Yoga day this year, Shilpa took guided yoga enthusiasts to perform the simplest yoga asanas with ease.

[“source=ndtv”]

Fitness app MIRROR pulls in $38 million in capital, using a reflection to boost your workout

The Smart Mirror

Smart Mirror offers in-home fitness training   2:54 PM ET Fri, 16 Nov 2018 | 01:38

Getting to the gym has eternally been a problem for busy people looking to squeeze in a workout. The latest solution to that problem is high-tech, yet surprisingly simple.

A mirror with a built-in video screen has instructors leading exercise classes. The company behind it is called, quite simply, MIRROR. Founder Brynn Putnam is no stranger to the fitness startup game. Back in 2010, the Harvard-grad and former professional ballerina founded the successful fitness studio Refine Method.

“MIRROR is really the first entrant into this smart screen space. We are the next and newest screen in your life since the iPhone. I think what’s exciting about that is that we are paving our own path,” Putnam told CNBC at her Manhattan office.

Mirror provides highly varied workouts in cardio, yoga and strength training

Source: Mirror
Mirror provides highly varied workouts in cardio, yoga and strength training

The product costs $1500 up front, plus a $40 monthly subscription for unlimited live and on-demand classes.

The business model is very similar to Peloton, the in-home spinning bike. But with MIRROR there is no bike, which opens up the exercises to be more body-weight focused. The most popular categories include yoga, pilates, boxing, cardio, strength, and stretch.

“I think our competitors like Peloton have done a great job demonstrating the market opportunity, demonstrating that two-thirds of Americans that work out do some sort of working out at home,” said Putnam. “For us, the big differentiator is we are a workout agnostic platform.”

Beyond just the everyday citizens who are buying the product, Putnam says MIRROR is catching on among professional athletes as well. “They are using the mirror differently than we anticipated. Many of them are using it for off-season training, and they are exploring different types of fitness they may not otherwise do in a public setting. So you have baseball players taking a yoga class for the first time, or basketball players trying out boxing.”

MIRROR has raised $38 million in venture funding from top firms like Spark Capital and Lerer Hippeau, becoming the latest option in the $83 billion per year global fitness industry.

“We are the canvas you can explore any type of workout experience and eventually, potentially other experiences outside of fitness,” Putnam told CNBC. “I think for investors, they have been really excited about the possibilities for growth.”

Mirror provides highly varied workouts in cardio, yoga and strength training

Source: Mirror
Mirror provides highly varied workouts in cardio, yoga and strength training

One athlete who is taking advantage of MIRROR is Katarina Jamskikova, an elite marathon runner who is balancing motherhood while pregnant with her second child. She needs the flexibility to augment her training at home while she prepares for the next Olympic trials.

“It’s refreshing to run outside, but you still need to maintain your core and strength, and that you can do in the convenience of your home, and you don’t need a gym membership,” she told CNBC recently.

Putnam, the company’s founder, sees pro athletes as just one dimension of the product. “We have already been in contact with a handful of sports teams about the ability of integrating the mirror into their facilities,” she said.

“I think everyone is excited about the prospect of connecting athletes to trainers outside their immediate geography. So you have a trainer in New York who connects with a high level golfer in Arizona, and they can work together,” Putnam added.

[“source=cnbc”]