Advice class for Shahriyar & Shafaat: 33 Health and Prevention information

Index:

1).Prevent a stroke

2).Heart disease

3).Kidneys healthy:

4).Diabetes:

5).Eye problems

6).Gums healthy

7).Brain function:

8).liver disease

9).Prevent High Blood Pressure

10).Reduce cholesterol

11).Take Care of Your Body:

12).Unclogged Arteries Prevention

13).preventing colds and the flu

14).weight loss

15).Stool problems be prevented.

16).Preventing Carpal Tunnel Syndrome

17).Benefits of Exercise

18).Walking

19).Regular Exercise

20).Benefits of Walking:

21).Foods to Help Fatty Liver Reversal

22).foods to boost brain function

23).Prevent Inflammation

24).Prevent Arthritis

25).Asthma

26).Eczema

27).Hay fever

28).Joint pain / Arthritis

29).9 benefits of a good night’s sleep

30). Brain Power

31). Prevent heart disease

32). A to Z list of common illnesses and conditions including their symptoms, causes and treatments

33). Mouth ulcer Prevention.

34). Sunshine benefit ?

35). Types and Functions of Micronutrients

36).

Listing of vitamins

Below links explains:

VITAMIN,BENEFITS,RECOMMENDED AMOUNT,UPPER LIMIT,GOOD FOOD SOURCES

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1).

Prevent a stroke.

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These are the most important steps you can take to lower your risk of stroke:

Keep your blood pressure in the normal range.

If you smoke, quit.

Keep your blood sugar (glucose) in the normal range.

If you have heart disease, treat it.

Keep your cholesterol levels in the normal range.

Stay at a healthy weight.

Get active.

7 things you can do to prevent a stroke:

https://www.health.harvard.edu/womens-health/8-things-you-can-do-to-prevent-a-stroke

1. Lower blood pressure

2. Lose weight

3. Exercise more

4. If you drink — do it in moderation

5. Treat atrial fibrillation

6. Treat diabetes

7. Quit smoking

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2).

Heart disease

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What can I do to lower my risk of heart disease?

Control your blood pressure. High blood pressure is a major risk factor for heart disease. ...

Keep your cholesterol and triglyceride levels under control. ...

Stay at a healthy weight. ...

Eat a healthy diet. ...

Get regular exercise. ...

Limit alcohol. ...

Don't smoke. ...

Manage stress.

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3).

Kidneys healthy:

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What can I do to keep my kidneys healthy?

Make healthy food choices. ...

Make physical activity part of your routine. ...

Aim for a healthy weight. ...

Get enough sleep. ...

Stop smoking. ...

Limit alcohol intake link. ...

Explore stress-reducing activities. ...

Manage diabetes, high blood pressure, and heart disease.

17 Foods to Avoid If You Have Bad Kidneys:

https://www.healthline.com/nutrition/foods-to-avoid-with-kidney-disease

6-Step Guide to Protecting Kidney Health

https://www.kidney.org/atoz/content/sixstepshealthprimer

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4).

Diabetes:

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Here are 13 ways to avoid getting diabetes.

Links:https://www.healthline.com/nutrition/prevent-diabetes#7.-Watch-Portion-Sizes

Cut Sugar and Refined Carbs From Your Diet. ...

Work Out Regularly. ...

Drink Water as Your Primary Beverage. ...

Lose Weight If You're Overweight or Obese. ...

Quit Smoking. ...

Follow a Very-Low-Carb Diet. ...

Watch Portion Sizes. ...

Avoid Sedentary Behaviors.

9. Eat a High-Fiber Diet

10. Optimize Vitamin D Levels

11. Minimize Your Intake of Processed Foods

12. Drink Coffee or Tea

13. Consider Taking These Natural Herbs

What should I eat to prevent diabetes?

Tune Up Your Diet

Choose whole grains and whole grain products over refined grains and other highly processed carbohydrates. ...

Skip the sugary drinks, and choose water, coffee, or tea instead. ...

Choose healthy fats. ...

Limit red meat and avoid processed meat; choose nuts, beans, whole grains, poultry, or fish instead.

Four Food Choices That Greatly Increase Your Diabetes Risk:

To start eating healthier today, keep an eye out for these four food groups that are known to increase the risk of type 2 diabetes. ...

Highly Processed Carbohydrates. ...

Sugar-Sweetened Drinks. ...

Saturated and Trans Fats. ...

Red and Processed Meats.

Which fruit is good for diabetes?

A 2013 study published in the British Medical Journal concluded that the consumption of whole fruits, apples, blueberries, and grapes is significantly associated with a lower risk of developing type 2 diabetes.

What's the main cause of diabetes?

What causes type 1 diabetes? Type 1 diabetes occurs when your immune system, the body's system for fighting infection, attacks and destroys the insulin-producing beta cells of the pancreas. Scientists think type 1 diabetes is caused by genes and environmental factors, such as viruses, that might trigger the disease.

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5).

Eye problem

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How to prevent common eye problems

Reduce alcohol consumption. ...

Quit smoking. ...

Protect eyes from the sun. ...

Reduce screen time. ...

Have regular sight tests. ...

Follow contact lens hygiene advice. ...

Attend screening. ...

Practise good eye drop compliance and technique.

Blog

Eat for your eyes. Eating carrots is good for your vision. ...

Exercise for your eyes. Since eyes have muscles, they could use some exercises to remain in good shape. ...

Full body exercise for vision. ...

Rest for your eyes. ...

Get enough sleep. ...

Create eye-friendly surroundings. ...

Avoid smoking. ...

Have regular eye exams.

How to Keep Your Eyes Healthy:

https://www.webmd.com/eye-health/good-eyesight

1. Eat Well

2. Quit Smoking

3. Wear Sunglasses

4. Use Safety Eyewear

5. Look Away From the Computer Screen

6. Visit Your Eye Doctor Regularly

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6).

Gums Healthy

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7 ways to keep the gums healthy

Brush the teeth properly. Share on Pinterest Brushing the teeth twice a day with fluoride toothpaste can help keep gums healthy. ...

Choose the right toothpaste. ...

Floss daily. ...

Rinse your mouth out with care. ...

Use mouthwash. ...

Get regular dental checkups. ...

Stop smoking.

Prevention:

Brush with fluoride toothpaste after eating or drinking. ...

Rinse your mouth. ...

Visit your dentist regularly. ...

Consider dental sealants. ...

Drink some tap water. ...

Avoid frequent snacking and sipping. ...

Eat tooth-healthy foods. ...

Consider fluoride treatments.

PREVENTING PERIODONTAL DISEASE:

Brush your teeth. Brushing after meals helps remove food debris and plaque trapped between your teeth and gums. ...

Floss. ...

Swish with mouthwash. ...

Know your risk. ...

See a periodontist.

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7).

Brain function:

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Here are 12 ways you can help maintain brain function.

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

Get mental stimulation. ...

Get physical exercise. ...

Improve your diet. ...

Improve your blood pressure. ...

Improve your blood sugar. ...

Improve your cholesterol. ...

Consider low-dose aspirin. ...

Avoid tobacco.

9. Don't abuse alcohol

10. Care for your emotions

11. Protect your head

12. Build social networks

7 ways to protect your brain — and your thinking power

links: https://www.kpwashingtonresearch.org/live-healthy/all-articles/live-healthy-2015/7-ways-protect-your-brain-and-your-thinking-power

1. Get regular exercise.

2. Control your risk for heart problems.

3. Manage your blood sugar levels.

4. Reduce or stop using certain medications.

5. Protect against hearing loss and social isolation.

6. Limit stress and get the sleep you need.

7. Avoid all types of head injury.

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8).

Liver disease

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https://www.mayoclinic.org/diseases-conditions/liver-problems/symptoms-causes/syc-20374502

To prevent liver disease:

Drink alcohol in moderation. ...

Avoid risky behavior. ...

Get vaccinated. ...

Use medications wisely. ...

Avoid contact with other people's blood and body fluids. ...

Keep your food safe. ...

Take care with aerosol sprays. ...

Protect your skin.

Maintain a healthy weight

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9).

Prevent High Blood Pressure

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Eat a Healthy Diet. Choose healthy meal and snack options to help you avoid high blood pressure and its complications. ...

Keep Yourself at a Healthy Weight. Having overweight or obesity increases your risk for high blood pressure. ...

Be Physically Active. ...

Do Not Smoke. ...

Limit How Much Alcohol You Drink. ...

Get Enough Sleep. ...

References.

How can I lower my blood pressure immediately?

Here are some simple recommendations:

Exercise most days of the week. Exercise is the most effective way to lower your blood pressure. ...

Consume a low-sodium diet. Too much sodium (or salt) causes blood pressure to rise. ...

Limit alcohol intake to no more than 1 to 2 drinks per day. ...

Make stress reduction a priority.

task: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974

10 ways to control high blood pressure without medication

1. Lose extra pounds and watch your waistline

2. Exercise regularly

3. Eat a healthy diet

4. Reduce sodium in your diet

5. Limit the amount of alcohol you drink

6. Quit smoking

7. Cut back on caffeine

8. Reduce your stress

9. Monitor your blood pressure at home and see your doctor regularly

10. Get support

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10).

Reduce cholesterol

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Below are 10 natural ways to improve your cholesterol levels.

https://www.healthline.com/nutrition/how-to-lower-cholesterol#TOC_TITLE_HDR_3

1.Focus on Monounsaturated Fats. ...

Here are a few great sources of monounsaturated fats. Some are also good sources of polyunsaturated fat:

Olives and

olive oil

Canola oil

Tree nuts, such as almonds, walnuts,

pecans, hazelnuts and cashews

Avocados

2. Use Polyunsaturated Fats, Especially Omega-3s. ...

Omega-3 fatty acids are an especially heart-healthy type of polyunsaturated fat. They’re found in seafood and fish oil supplements (13Trusted Source, 14Trusted Source).

Omega-3 fats are found in high amounts in fatty fish like salmon, mackerel, herring and deep sea tuna like bluefin or albacore, and to a lesser degree in shellfish including shrimp (15).

3.Avoid Trans Fats. ...

The resulting trans fats are not fully saturated, but are solid at room temperatures. This is why food companies have used trans fats in products like spreads, pastries and cookies — they provide more texture than unsaturated, liquid oils.

4.Eat Soluble Fiber. ...

Some of the best sources of soluble fiber include beans, peas and lentils, fruit, oats and whole grains. Fiber supplements like psyllium are also safe and inexpensive sources.

4.Exercise. ...

ased on a review of 13 studies, 30 minutes of activity five days a week is enough to improve cholesterol and reduce the risk of heart disease.

5.Lose weight. ...

Overall, weight loss has a double benefit on cholesterol by increasing beneficial HDL and decreasing harmful LDL.

6.Don't smoke. ...

Smoking increases the risk of heart disease in several ways. One of these is by changing how the body handles cholesterol.

7.Use alcohol in moderation.

8. Use alcohol in moderation

9. Consider plant sterols and stanols

10. Try supplements

A few changes in your diet can reduce cholesterol and improve your heart health:

Reduce saturated fats. Saturated fats, found primarily in red meat and full-fat dairy products, raise your total cholesterol. ...

Eliminate trans fats. ...

Eat foods rich in omega-3 fatty acids. ...

Increase soluble fiber. ...

Add whey protein.

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11).

Take Care of Your Body:

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Here are some tips for taking care of your body:

Eat a healthy, balanced diet with lots of vegetables and fruit

Keep your immunizations up-to-date

Don’t use tobacco, vape products, alcohol, or drugs

Exercise as often as you can

Stay aware of your emotions and moods

Get enough sleep

Wear proper protection at home, work, or play

See your health-care provider if you think something may be wrong

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12).

Unclogged Arteries Prevention

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Preventing clogged arteries

Links: https://www.medicalnewstoday.com/articles/321238#risk-factors

Eat a heart-healthy diet

Add more good fats to your diet. Good fats are also called unsaturated fats. ...

Cut sources of saturated fat, such as fatty meat and dairy. Choose lean cuts of meat, and try eating more plant-based meals.

Eliminate artificial sources of trans fats. ...

Increase your fiber intake. ...

Cut back on sugar.

What foods cause clogged arteries?

Saturated Fat

Whole milk and cream.

Butter.

High-fat cheese.

High-fat cuts of meat, such as those that look “marbled” with fat.

Processed meats, including sausage, hot dogs, salami and bologna.

Ice cream.

Prevention:

1. Avoiding trans fats

Foods that are high in trans fats include:

fried foods

processed packaged foods

cakes, pies, and pastries

cookies and biscuits

margarine or butter substitutes

vegetable shortening

products with partially hydrogenated oils, otherwise known as trans fats

2. Eating more unsaturated fats

Unsaturated fats are mainly found in plants and fatty fish. Sources include:

avocado

olives

walnuts

some vegetable oils including sunflower and olive

fatty fish, including trout, herring, and salmon

3. Drinking herbal teas

Drinking teas, such as green or black tea, rooibos tea, or ginger tea may be good heart-healthy substitutes for other beverages.

4. Exercising regularly

Simple cardio activities that raise the heart rate include:

jogging

cycling

running

brisk walking

swimming

playing tennis

doing aerobic

If you have the gumption to make major changes to your lifestyle, you can, indeed, reverse coronary artery disease.

This disease is the accumulation of cholesterol-laden plaque inside the arteries nourishing your heart, a process known as atherosclerosis.

Can garlic remove plaque from arteries?

Some studies have shown that garlic and garlic supplements may have positive effects on heart health by preventing cell damage,

regulating cholesterol and lowering blood pressure. Other research shows that garlic supplements may also reduce plaque buildup in the arteries

If you have too many cholesterol particles in your blood, cholesterol may accumulate on your artery walls. Eventually, deposits called plaque may form.

The deposits may narrow or block your arteries. The plaque can also burst, causing a blood clot

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13).

Preventing colds and the Flu

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Here are 12 tips for preventing colds and the flu.

Eat green vegetables. Green, leafy vegetables are rich in vitamins that help you maintain a balanced diet — and support a healthy immune system. ...

Get Vitamin D. ...

Keep moving. ...

Get enough sleep. ...

Skip the alcohol. ...

Calm down. ...

Drink green tea. ...

Add color to meals.

9. Get a flu vaccine

10. Practice good hygiene

11. Keep it personal

Takeaway

Links: https://www.healthline.com/health/cold-flu/cold-flu-secrets#10.-Practice-good-hygiene-

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14).

Weight loss

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Get off to the best possible start on the NHS weight loss plan with these 12 diet and exercise tips.

1.Do not skip breakfast. Skipping breakfast will not help you lose weight. ...

2.Eat regular meals. ...

3.Eat plenty of fruit and veg. ...

4.Get more active. ...

5.Drink plenty of water. ...

6.Eat high fibre foods. ...

7.Read food labels. ...

8.Use a smaller plate.

9. Do not ban foods

10. Do not stock junk food

11. Cut down on alcohol

12. Plan your meals

https://www.nhs.uk/live-well/healthy-weight/12-tips-to-help-you-lose-weight/

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15).

Stool problems be prevented.

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Prevention;

Eat a well-balanced diet with plenty of fiber. Good sources of fiber are fruits, vegetables, legumes, and whole-grain breads and cereals. ...

Drink eight 8-ounce glasses of water a day. ...

Exercise regularly.

Treat mild constipation with a dietary supplement like magnesium. ...

Move your bowels when you feel the urge.

Home remedies

Abdominal massage. Sometimes a stomach massage can help stimulate the bowels if they're not moving enough to help stool digest more quickly. ...

Drink more water. Increasing water in the digestive tract can make stool softer and easier to pass. ...

Eat more fiber. ...

Avoid empty-calorie, low-fiber foods. ...

Exercise.

Insoluble fiber is the most beneficial for softening stools. It does not dissolve in water and helps food pass more quickly from the stomach to the intestines.

Wholewheat flour, nuts, beans, and vegetables, such as cauliflower, green beans, and potatoes all contain insoluble fiber.

What foods are natural stool softeners?

Everyone's bowels respond to foods differently, but the following healthful, natural foods can help to relieve constipation:

Water. ...

Yogurt and kefir. ...

Pulses. ...

Clear soups. ...

Prunes. ...

Wheat bran. ...

Broccoli. ...

Apples and pears.

What foods cause hard stools?

7 Foods That Can Cause Constipation

Alcohol. Alcohol is frequently mentioned as a likely cause of constipation. ...

Gluten-containing foods. Gluten is a protein found in grains like wheat, barley, rye, spelt, kamut, and triticale. ...

Processed grains. ...

Milk and dairy products. ...

Red meat. ...

Fried or fast foods. ...

Persimmons.

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16).

Preventing Carpal Tunnel Syndrome

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How can I prevent carpal tunnel syndrome?

Preventing Carpal Tunnel Syndrome

Minimize repetitive hand movements.

Alternate between activities or tasks to reduce the strain on your hands and wrists.

Keep wrists straight or in a neutral position.

Avoid holding an object the same way for long.

More items...

How can I prevent carpal tunnel from working at home?

Preventing carpal tunnel syndrome

Maintain a properly aligned work area. When sitting at your desk, sit up straight and keep your elbows near your sides. ...

Take breaks when working. Try to take a break every 20-30 minutes to stretch your hands. ...

Stay as healthy as possible.

How do I stop my hands from going numb when I sleep?

Sleep with your arms at your sides instead of above your head.

Sleeping with your arms above your head can cause numbness by cutting off circulation to your hands. Avoid folding your arms under your pillow while you sleep. The weight of your head can put pressure on your wrists or elbows and compress a nerve.

Can you fix carpal tunnel without surgery?

Yes, there have been advances and discoveries in Carpal tunnel treatment with and without surgery.

Like many other health issues in our lives today, carpal tunnel syndrome can be corrected with lifestyle changes, if diagnosed early, meaning the symptoms have not become severe.

Can carpal tunnel go away?

Most of the time, carpal tunnel syndrome gets cured and doesn't come back. If you have a severe case, surgery can help, but your symptoms may not go away completely.

What foods make carpal tunnel worse?

Foods that promote inflammation such as sugar, refined carbohydrates and fried foods should be avoided.

Foods that reduce inflammation in the body include fresh fruit, vegetables and foods high in omega-3, including linseeds, chia seeds, fish, nuts and seeds.

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17).

Benefits of Exercise

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What are the 10 benefits of exercise?

Top 10 Benefits of Physical Activity

Improve your memory and brain function (all age groups).

Protect against many chronic diseases.

Aid in weight management.

Lower blood pressure and improve heart health.

Improve your quality of sleep.

Reduce feelings of anxiety and depression.

Combat cancer-related fatigue.

Improve joint pain and stiffness.

Here are the top 10 ways regular exercise benefits your body and brain.

It Can Make You Feel Happier. ...

It Can Help With Weight Loss. ...

It Is Good for Your Muscles and Bones. ...

It Can Increase Your Energy Levels. ...

It Can Reduce Your Risk of Chronic Disease. ...

It Can Help Skin Health. ...

It Can Help Your Brain Health and Memory.

What are the health benefits of exercise?

Help you control your weight. ...

Reduce your risk of heart diseases. ...

Help your body manage blood sugar and insulin levels. ...

Help you quit smoking. ...

Improve your mental health and mood. ...

Help keep your thinking, learning, and judgment skills sharp as you age.

9 Benefits of 30 mins of Exercise Per Day

Heart health. Stroke, cardiovascular disease, metabolic syndrome, diabetes – minimise your risk with a half hour gym session and keep your heart and blood flow happy.

Weight loss. ...

Reduce stress. ...

Mood booster. ...

Energy burst. ...

Improve memory. ...

Increase productivity. ...

Tap into creativity.

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18).

Walking

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Is it better to walk for an hour or run for 30 minutes?

For a 160-pound person, walking at a brisk, 3.5-mph pace for 30 minutes will burn about 156 calories.

But running at a 6-mph pace for that same 30 minutes will burn more than double the calories (about 356). ...

“But if you've got the time to walk long enough to burn the equivalent calories, then walking is fine.”

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19).

Regular Exercise

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Top 20 Benefits of Regular Exercise

#20 – Increase metabolic rate

#19 – Burns extra calories

#18 – Improves endurance – both physical and mental

#17 – Makes you limber

#16 – Enables weight loss and helps keeps it off

#15 – Provides more muscular definition

#14 – Tones and firms muscles

#13 – Enhances coordination and balance

#12 – Adds sparkle and radiance to your complexion

#11 – Enhances the quality of sleep

#10 – Improves digestion

#9 – Decreased stress levels – we are all busy people with various stresses from home to work. Walk it off and help change your mood.

#8 – Reduced depression – Exercise increase the production of Endorphins which is your body’s “Feel Good” hormone.

#7 – Increased strength and stamina – Over a period of time exercise will make everyday things feel much easier to do.

#6 – Reduces blood pressure

#5 – Decreased risk of Osteoporosis – Exercise, including weight-bearing exercise, reduces the risk of Osteoporosis.

#4 – Decreased risk of heart attack – helps lower cholesterol and blood pressure and when, combined with some healthy eating choices, helps diminish the chances of having a heart attack

#3 – Sharper mental focus – as we age we need all the tools available to stay young and to think young. Exercise helps with focus and concentration.

#2 – Increased energy – combine exercise and nutrition for a powerful tool in increasing muscle strength and energy

#1 – Improves self esteem – it’s empowering to look in the mirror and see a difference in yourself. Regular exercise takes some discipline. The benefits will carry over into all parts of your life

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20).

Benefits of Walking:

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1. Walking Creates a More Social Community

2. No Fancy Equipment Needed

3. Build Professional Connections

4. Strengthen your Cardiovascular Health

5. Walking Intensity Scales with your Fitness

6. Walking Boosts Sleep Quality

7. Improve Your Balance

8. Increase Your Metabolism

9. Walking is an Ideal Family Fitness Activity

10. Walking Supports Bone Health

11. Reap the Benefits of Being in Nature

12. Reduce Stress Levels

13. Walking Boosts your Brain Power

14. It’s Your Link to Longevity

15. Energize Your Everyday Life

16. Help Control Your Blood Sugar

17. Ease Joint Pain

18. Clear Your Mind with a Walking Meditation

19. Forge Friendships While Walking

20. Fuel Your Creativity

Links:

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21).

Foods to Help Fatty Liver Reversal:

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12 Foods to Help Fatty Liver Reversal

Links: https://www.healthline.com/health/fatty-liver-diet

Treating fatty liver disease with food

There are two major types of fatty liver disease — alcohol-induced and nonalcoholic fatty liver disease. Fatty liver disease affects nearly one-third of American adults and is one of the leading contributors to liver failure. Nonalcoholic fatty liver disease is most commonly diagnosed in those who are obese or sedentary and those who eat a highly processed diet.

One of the main ways to treat fatty liver disease, regardless of type, is with diet. As the name suggests, fatty liver disease means you have too much fat in your liver. In a healthy body, the liver helps to remove toxins and produces bile, the digestive protein. Fatty liver disease damages the liver and prevents it from working as well as it should.

In general, the diet for fatty liver disease includes:

lots of fruits and vegetables

high-fiber plants like legumes and whole grains

very little added sugar, salt, trans fat, refined carbohydrates, and saturated fat

no alcohol

A low-fat, reduced-calorie diet can help you lose weight and reduce the risk of fatty liver disease. Ideally, if you’re overweight, you would aim to lose at least 10 percent of your body weight.

12 foods and drinks that you should eat for a fatty liver

Here are a few foods to include in your healthy liver diet:

1. Coffee to lower abnormal liver enzymes

2. Greens to prevent fat buildup

Broccoli is shown to help prevent the buildup of fat in the liverTrusted Source in mice. Eating more greens, like spinach, Brussels sprouts, and kale, can also help with general weight loss. Try the Canadian Liver Foundation’s recipe for vegetarian chili, which lets you cut back on calories without sacrificing flavor.

3. Tofu to reduce fat buildup

soy protein,tofu is low in fat and high in protein.

4. Fish for inflammation and fat levels

Fatty fish such as salmon, sardines, tuna, and trout are high in omega-3 fatty acids.

5. Oatmeal for energy

Carbohydrates from whole grains like oatmeal give your body energy. Their fiber content also fills you up, which can help you maintain your weight.

6. Walnuts to improve the liver

These nuts are high in omega-3 fatty acids.

7. Avocado to help protect the liver

Avocados are high in healthy fats,

8. Milk and other low-fat dairy to protect from damage

Dairy is high in whey protein,

9. Sunflower seeds for antioxidants

These nutty-tasting seeds are high in vitamin E,

10. Olive oil for weight control

This healthy oil is high in omega-3 fatty acids.

11. Garlic to help reduce body weight

12. Green tea for less fat absorption:

Data supports that green tea can help interfere with fat absorption, but the results aren’t conclusive yet. Researchers are studying whether green tea can reduce fat storage in the liver and improve liver function. But green tea also has many benefits, from lowering cholesterol to aiding with sleep.

…………………………………….

Diet and Lifestyle Tips to Reverse Fatty Liver Disease:

https://www.webmd.com/hepatitis/fatty-liver-disease-diet

Things you’ll see on the table that you should reach for include:

Fish and seafood

Fruits

Whole grains

Nuts

Olive oil

Vegetables

Avocados

Legumes: all beans and lantels family

Choose the Right Fats:

Your cells use glucose, a kind of sugar, for energy. The hormone insulin helps get the glucose from digested food into your cells.

People with fatty liver disease often have a condition called insulin resistance. That means your body makes insulin but can’t use it well. Glucose builds up in your blood, and your liver turns it into fat.

Certain fats in your diet can help your body use insulin better. That means your cells can take in glucose and your liver doesn't need to make and store fat.

Get more of these:

Omega-3 fatty acids, found in fish, fish oil, vegetable oils, nuts (especially walnuts), flaxseeds and flaxseed oil, and leafy veggies

Monounsaturated fats in plant sources like olives, nuts, and avocados

Fatty Liver Foods to Avoid

Steer clear of saturated fats, which lead to more fatty deposits in your liver. This includes:

Poultry, except for lean white meat

Full-fat cheese

Yogurt, except low-fat

Red meat

Baked goods and fried foods made with palm or coconut oils.

Sugary items like candy, regular soda, and other foods with added sugars including high-fructose corn syrup.

Antioxidants and Supplements for Liver Health

Cells get damaged when nutrients don't break down properly. This can lead to fat buildup in your liver. But compounds known as antioxidants can help protect cells from this damage. Where do you get them?

Coffee

Green tea

Raw garlic

Fruits, especially berries

Vegetables

Vitamin E. You can find it in:

Sunflower seeds

Almonds

Liquid plant-based oils with monounsaturated fats, like olive or canola oil.

SUGGESTED

Scientists are studying supplements to see if they may be good for your liver:

Goji berry (wolfberry), a plant often used in Chinese medicine, may slim your waist size. But we need more research to see if this is true.

Resveratrol, which comes from the skin of red grapes, may help control inflammation. Conflicting studies suggest that how well it works depends on how much you take.

Selenium is a mineral found in Brazil nuts, tuna, and oysters. (Most people get enough in their diet.)

Milk thistle. You might hear it called silymarin, which is the main component of its seeds. Results are mixed on whether it really works.

Berberine, a plant used in Chinese medicine. In early studies, it does appear to help with cholesterol, liver function, and blood sugar control. But we need more research to see if it works.

Check with your doctor before you take any supplements. They could change how your medicines work, or they might cause other health problems. They may not be helpful if you don't take the right amount in the right way.

Get Your Vitamins and Minerals

Make room in your diet for:

Vitamin D. Low levels may play a role in more severe fatty liver disease. Your body makes vitamin D when you're in the sun. You can also get it in some dairy products. Choose low-fat dairy items because they have less saturated fat.

Potassium. Low levels may be linked to non-alcoholic fatty liver disease (NAFLD). Fish like cod, salmon, and sardines are good sources. It's also in veggies including broccoli, peas, and sweet potatoes, and fruits such as bananas, kiwi, and apricots. Dairy foods, like milk and yogurt, are also high in potassium. Choose low-fat options.

Betaine. It might protect your liver from fatty deposits, but research results are mixed. You can find it in wheat germ and shrimp.

Avoid Alcohol

You shouldn't drink at all if your fatty liver disease results from heavy drinking. It can lead to more serious liver damage. If you have NAFLD, it may be OK to have a drink once in a while, but not more than every other month. Ask your doctor first.

SUGGESTED

Lose Weight

Even dropping just 5% of your body weight could lower the fat in your liver. Lose between 7% and 10% of your body weight and you’ll lower inflammation and the odds of injury to your liver cells. You might even reverse some of the damage. Go slow -- 1 to 2 pounds per week is fine. Rapid weight loss might make things worse. If you can’t shed the pounds, ask your doctor if weight loss surgery is an option for you.

Exercise for a Healthy Liver

Aerobic exercise can actually cut the amount of fat in your liver. A heavy workout may also lower inflammation. Resistance or strength training exercises, like weight lifting, can also improve fatty liver disease. Aim for 30 to 60 minutes or more of mid- to high-level aerobic exercise on at least 5 days a week and mid- to high-level strength training 3 days a week.

Control Diabetes

Do what your doctor tells you to do to manage your diabetes. Take your medications as prescribed, and keep a close watch on your blood sugar.

Lower Your Cholesterol

Other things you do to keep your liver healthy can keep your cholesterol and triglycerides (fats in your blood) at healthy levels. Eat a healthy, plant-based diet, get regular exercise, and take medications if your doctor prescribes them. This can help keep your cholesterol and your triglycerides in check.

======================================

22).

foods to boost brain function

=========================================

12 foods to boost brain function

1. Oily fish: Examples of oily fish that contain high levels of omega-3s include:

salmon

mackerel

tuna

herring

sardines

2. Dark chocolate

3. Berries:

strawberries

blackberries

blueberries

blackcurrants

mulberries

4. Nuts and seeds

sunflower seeds

almonds

hazelnuts

5. Whole grains

brown rice

barley

bulgur wheat

oatmeal

whole-grain bread

whole-grain pasta

6. Coffee

has linked lifelong coffee consumption with reduced risk of:

cognitive decline

stroke

Parkinson’s disease

Alzheimer’s disease

Caffeine can, however, affect a person’s sleep and doctors do not recommend caffeine consumption for everyone.

7. Avocados

Other sources of healthful unsaturated fats include:

almonds, cashews, and peanuts

flaxseed and chia seeds

soybean, sunflower, and canola oils

walnuts and Brazil nuts

fish

8. Peanuts:

9. Eggs:

They are a good sourceTrusted Source of the following B vitamins:

vitamin B-6

vitamin B-12

folic acid

10. Broccoli:

brussels sprouts

bok choy

cabbage

cauliflower

turnips

kale

11. Kale

12. Soy products

==========================================

23).

Prevent Inflammation

===========================================

Six Keys to Reducing Inflammation:

https://www.scripps.org/news_items/4232-six-keys-to-reducing-inflammation

1. Load up on anti-inflammatory foods

“Making good choices in our diet to include fresh vegetables and fruits as well as reducing refined sugar intake can make a big difference," Dr. Pitis says.

Eat more fruits and vegetables and foods containing omega-3 fatty acids. Some of the best sources of omega-3s are cold water fish, such as salmon and tuna, and tofu, walnuts, flax seeds and soybeans.

Other anti-inflammatory foods include grapes, celery, blueberries, garlic, olive oil, tea and some spices (ginger, rosemary and turmeric).

The Mediterranean diet is a perfect example of an anti-inflammatory diet. This is due to its focus on fruits, vegetables, fish and whole grains, and limits on unhealthy fats, such as red meat, butter and egg yolks as well as processed and refined sugars and carbs.

2. Cut back or eliminate inflammatory foods:

Inflammatory foods include red meat and anything with trans fats, such as margarine, corn oil, deep fried foods and most processed foods.

3. Control blood sugar

Limit or avoid simple carbohydrates, such as white flour, white rice, refined sugar and anything with high fructose corn syrup.

One easy rule to follow is to avoid white foods, such as white bread, rice and pasta, as well as foods made with white sugar and flour. Build meals around lean proteins and whole foods high in fiber, such as vegetables, fruits and whole grains, such as brown rice and whole wheat bread. Check the labels and make sure that “whole wheat” or another whole grain is the first ingredient.

4. Make time to exercise

“Regular exercise is an excellent way to prevent inflammation,” Dr. Gray says.

Make time for 30 to 45 minutes of aerobic exercise and 10 to 25 minutes of weight or resistance training at least four to five times per week.

5. Lose weight

People who are overweight have more inflammation. Losing weight may decrease inflammation

6. Manage stress

Chronic stress contributes to inflammation. Use meditation, yoga, biofeedback, guided imagery or some other method to manage stress throughout the day.

-----------------

The 13 Most Anti-Inflammatory Foods You Can Eat

https://www.healthline.com/nutrition/13-anti-inflammatory-foods

1. Berries:strawberries

blueberries

raspberries

blackberries

2. Fatty fish:

Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:

salmon

sardines

herring

mackerel

anchovie

3. Broccoli:

Broccoli is extremely nutritious.

It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.

Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer

4. Avocados:

Avocados may be one of the few supposed superfoods worthy of the title.

They’re packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats

5. Green tea:

You’ve probably heard that green tea is one of the healthiest beverages you can drink.

It reduces your risk of heart disease, cancer, Alzheimer’s disease, obesity, and other conditions

6. Peppers:

Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects

7. Mushrooms:

8. Grapes:

In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer’s, and eye disorders

9. Turmeric:

Turmeric is a spice with a strong, earthy flavor that’s often used in curries and other Indian dishes.

It has received a lot of attention for its content of curcumin, a powerful anti-inflammatory nutrient.

Turmeric reduces inflammation related to arthritis, diabetes, and other diseases

10. Extra virgin olive oil:

Extra virgin olive oil is one of the healthiest fats you can eat.

It’s rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.

Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions

11. Dark chocolate and cocoa

Dark chocolate is delicious, rich, and satisfying.

It’s also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging

12. Tomatoes:

The tomato is a nutritional powerhouse.

Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties

13. Cherries

Here are some examples of foods that have been linked to increased levels of inflammation:

Junk foods: fast food, convenience meals, potato chips, pretzels

Refined carbohydrates: white bread, pasta, white rice, crackers, flour tortillas, biscuits

Fried foods: french fries, donuts, fried chicken, mozzarella sticks, egg rolls

Sugar-sweetened beverages: soda, sweet tea, energy drinks, sports drinks

Processed meats: bacon, beef jerky, canned meat, salami, hot dogs, smoked meat

Trans fats: shortening, partially hydrogenated vegetable oil, margarine

======================================

24).

Prevent Arthritis:

======================================

https://www.healthline.com/health/arthritis-prevention

Arthritis Prevention: What Can You Do?

How to avoid achy joints

1.Eat fish:

Certain fish are rich in omega-3 fatty acids, a healthy polyunsaturated fat. Omega-3s have a number of health benefits, and they can reduce inflammation in the body.

2. Control your weight:

Your knees have to support your body weight. Being overweight or obese can take a real toll on them. If you’re just 10 pounds overweight, the force on your knee as you take each step increases by 30 to 60 pounds, according to Johns Hopkins.

3. Exercise:

Exercise not only takes the stress of excess weight off your joints, but also strengthens the muscles around the joints. This stabilizes them and can protect them from added wear and tear.

To maximize the benefits of your exercise program, alternate aerobic activities such as walking or swimming with strengthening exercises. Also, add in some stretching to maintain your flexibility and range of motion.

4. Avoid injury:

Over time, your joints can start to wear out. But when you injure your joints — for example, while playing sports or due to an accident — you can damage the cartilage and cause it to wear out more quickly.

5. Protect your joints:

Using the right techniques when sitting, working, and lifting can help protect joints from everyday strains. For example, lift with your knees and hips — not your back — when picking up objects.

6. See your doctor:

If you do start to develop arthritis, see your doctor or a rheumatologist. The damage from arthritis is usually progressive, meaning the longer you wait to seek treatment, the more destruction can occur to the joint.

Your doctor may be able to suggest treatments or lifestyle interventions that can slow the progress of your arthritis and preserve your mobility.

-------------------------------------

1. 12 Best Foods for Arthritis

Although there is no diet cure for arthritis, certain foods have been shown to fight inflammation, strengthen bones and boost the immune system. Adding these foods to your balanced diet may help ease the symptoms of your arthritis. Find out how.

2. Fuel Up on Fish

1. 12 Best Foods for Arthritis

2. Fuel Up on Fish

Because certain types of fish are packed with inflammation-fighting omega-3 fatty acids, experts recommend at least 3 to 4 ounces of fish, twice a week. Omega-3-rich fish include salmon, tuna, mackerel and herring.

Great for: rheumatoid arthritis:

3. Step Up to Soy

Not a fan of fish but still want the inflammation-busting benefits of omega-3 fatty acids? Try heart-healthy foods made with soybeans like tofu or edamame. Soybeans are also low in fat, high in protein and fiber and an all-around good-for-you food.

1. 12 Best Foods for Arthritis

2. Fuel Up on Fish

3. Step Up to Soy

4. Opt for Oils

Extra virgin olive oil is loaded with heart-healthy fats as well as oleocanthal, which has properties similar to nonsteroidal anti-inflammatory drugs (NSAIDs). But it’s not the only oil with health benefits. Avocado and safflower oils have cholesterol-lowering properties and walnut oil has 10 times the omega-3s that olive oil has.

5. Check Out Cherries

1. 12 Best Foods for Arthritis

2. Fuel Up on Fish

Great for: rheumatoid arthritis

3. Step Up to Soy

Great for: rheumatoid arthritis

4. Opt for Oils

Great for: rheumatoid arthritis, osteoarthritis

5. Check Out Cherries

Studies have shown cherries may help reduce the frequency of gout attacks. Research has shown that the anthocyanins found in cherries have an anti-inflammatory effect. Anthocyanins can also be found in other red and purple fruits like strawberries, raspberries, blueberries and blackberries.

Great for: gout

6. Don’t Ditch the Dairy

Low-fat dairy products, like milk, yogurt and cheese are packed with calcium and vitamin D, both found to increase bone strength. Vitamin D is essential for calcium absorption, and it has been shown to boost the immune system. If dairy doesn't agree with you, aim for other calcium and vitamin D-rich foods like leafy green vegetables.

7. Bet on Broccoli:

Rich in vitamins K and C, broccoli also contains a compound called sulforaphane, which researchers have found may help prevent or slow the progression of osteoarthritis. Broccoli is also rich in calcium, which is known for its bone-building benefits.

8. Go Green With Tea:

Green tea is packed with polyphenols, antioxidants believed to reduce inflammation and slow cartilage destruction. Studies also show that another antioxidant in green tea called epigallocatechin-3-gallate (EGCG) blocks the production of molecules that cause joint damage in people with rheumatoid arthritis.

------------------------------

12 Best Foods for Arthritis

https://www.arthritis.org/health-wellness/healthy-living/nutrition/healthy-eating/12-best-foods-for-arthritis

1. 12 Best Foods for Arthritis

2. Fuel Up on Fish

Great for: rheumatoid arthritis

3. Step Up to Soy

Great for: rheumatoid arthritis

4. Opt for Oils

Great for: rheumatoid arthritis, osteoarthritis

5. Check Out Cherries

Great for: gout

6. Don’t Ditch the Dairy

Great for: osteoporosis, osteoarthritis

7. Bet on Broccoli

Great for: osteoarthritis

8. Go Green With Tea

9. Suck on Some Citrus

Citrus fruits – like oranges, grapefruits and limes – are rich in vitamin C. Research shows that getting the right amount of vitamin aids in preventing inflammatory arthritis and maintaining healthy joints with osteoarthritis.

10. Go With the Grain

Whole grains lower levels of C-reactive protein (CRP) in the blood. CRP is a marker of inflammation associated with heart disease, diabetes and rheumatoid arthritis. Foods like oatmeal, brown rice and whole-grain cereals are excellent sources of whole grains.

11. Break Out the Beans

Beans are packed with fiber, a nutrient that helps lower CRP. Beans are also an excellent (and inexpensive) source of protein, which is important for muscle health. Some beans are rich in folic acid, magnesium, iron, zinc and potassium, all known for their heart and immune system benefits. Look for red beans, kidney beans and pinto beans.

1. 12 Best Foods for Arthritis

2. Fuel Up on Fish

3. Step Up to Soy

4. Opt for Oils

5. Check Out Cherries

6. Don’t Ditch the Dairy

7. Bet on Broccoli

8. Go Green With Tea

Great for: osteoarthritis, rheumatoid arthritis

9. Suck on Some Citrus

Great for: rheumatoid arthritis, osteoarthritis

10. Go With the Grain

11. Break Out the Beans

12. Grab Some Garlic

Studies have shown that people who regularly ate foods from the allium family – such as garlic, onions and leeks – showed fewer signs of early osteoarthritis. Researchers believe the compound diallyl disulphine found in garlic may limit cartilage-damaging enzymes in human cells.

13. Nosh on Nuts

Nuts are rich in protein, calcium, magnesium, zinc, vitamin E and immune-boosting alpha linolenic acid (ALA) as well as filling protein and fiber. They are heart-healthy and beneficial for weight loss. Try walnuts, pine nuts, pistachios and almonds.

=====================================================

25)

Asthma:

====================================================

https://www.mayoclinic.org/diseases-conditions/asthma/symptoms-causes/syc-20369653

Asthma is a condition in which your airways narrow and swell and may produce extra mucus. This can make breathing difficult and trigger coughing, a whistling sound (wheezing) when you breathe out and shortness of breath.

Causes:

Airborne allergens, such as pollen, dust mites, mold spores, pet dander or particles of cockroach waste

Respiratory infections, such as the common cold

Physical activity

Cold air

Air pollutants and irritants, such as smoke

Certain medications, including beta blockers, aspirin, and nonsteroidal anti-inflammatory drugs, such as ibuprofen (Advil, Motrin IB, others) and naproxen sodium (Aleve)

Strong emotions and stress

Sulfites and preservatives added to some types of foods and beverages, including shrimp, dried fruit, processed potatoes, beer and wine

Gastroesophageal reflux disease (GERD), a condition in which stomach acids back up into your throat

Prevention

While there's no way to prevent asthma, you and your doctor can design a step-by-step plan for living with your condition and preventing asthma attacks.

1. Follow your asthma action plan.

With your doctor and health care team, write a detailed plan for taking medications and managing an asthma attack. Then be sure to follow your plan.

Asthma is an ongoing condition that needs regular monitoring and treatment. Taking control of your treatment can make you feel more in control of your life.

2. Get vaccinated for influenza and pneumonia.

Staying current with vaccinations can prevent flu and pneumonia from triggering asthma flare-ups.

3.Identify and avoid asthma triggers.

A number of outdoor allergens and irritants — ranging from pollen and mold to cold air and air pollution — can trigger asthma attacks. Find out what causes or worsens your asthma, and take steps to avoid those triggers.

4.Monitor your breathing.

You may learn to recognize warning signs of an impending attack, such as slight coughing, wheezing or shortness of breath.

But because your lung function may decrease before you notice any signs or symptoms, regularly measure and record your peak airflow with a home peak flow meter. A peak flow meter measures how hard you can breathe out. Your doctor can show you how to monitor your peak flow at home.

5.Identify and treat attacks early.

If you act quickly, you're less likely to have a severe attack. You also won't need as much medication to control your symptoms.

When your peak flow measurements decrease and alert you to an oncoming attack, take your medication as instructed. Also, immediately stop any activity that may have triggered the attack. If your symptoms don't improve, get medical help as directed in your action plan.

6.Take your medication as prescribed.

Don't change your medications without first talking to your doctor, even if your asthma seems to be improving. It's a good idea to bring your medications with you to each doctor visit. Your doctor can make sure you're using your medications correctly and taking the right dose.

7.Pay attention to increasing quick-relief inhaler use.

If you find yourself relying on your quick-relief inhaler, such as albuterol, your asthma isn't under control. See your doctor about adjusting your treatment.

-----------------------------------

Tips for Asthma Prevention

https://www.webmd.com/asthma/guide/asthma-prevention

1. Identify Asthma Triggers

Certain asthma triggers can set off a cascade of asthma symptoms. These include:

Air pollution

Allergies

Cold air

A cold or flu virus

Exercise

Sinusitis

Smoke

Fragrances

2. Stay Away From Allergens:

If you have allergies and asthma, it’s important to keep your distance from allergens (things you’re allergic to). Allergen exposure can increase the inflammation in your airways for a while, making an attack more likely.

3. Avoid Smoke of Any Type

Smoke and asthma are a bad mix. Limit exposure to all sources of smoke, including tobacco, incense, candles, fires, and fireworks. Don’t allow smoking in your home or car, and avoid public places that permit it. If you smoke cigarettes, get help to quit. Smoking always makes asthma worse.

4. Prevent Colds

Do what you can to stay well. Avoid close contact with people who have a cold or the flu, because catching it will make your asthma symptoms worse. Wash your hands well if you handle items that someone with a respiratory infection may have touched.

-----------------------------------------

7 Ways to Prevent Asthma Attacks

1. Identify asthma triggers and symptoms

2. Devise an asthma action plan with your doctor

3. Allergy-proof your environment to avoid an asthma attack

4. Avoid smoking areas

5. Get vaccinated for flu

6. Exercise safely with asthma

7. Keep asthma under control with medications: Long-term asthma control medications,

Quick-relief (rescue) medications, Medications for allergy-induced asthma, Biologics

---------------------------------------------

How to reduce your risk of asthma:

https://www.medicalnewstoday.com/articles/324517#respiratory-infections

1. Smoking

2. Obesity

3. Air pollution

4. Occupational exposures

5. Allergies

6. Respiratory infections

====================================================

26)

Eczema

====================================================

https://www.webmd.com/skin-problems-and-treatments/eczema/atopic-dermatitis-eczema

Types of Eczema

Eczema includes conditions such as:

Atopic dermatitis. This is what people are usually talking about when they say “eczema.”

Contact dermatitis. Nearly everyone gets this at some point in their lives. It happens when your skin comes into contact with something that causes a rash.

Dyshidrotic eczema. This happens when your skin doesn’t protect itself the way it should.

Nummular eczema. People who have this type get round sores, often after a skin injury like a burn or insect bite.

Seborrheic dermatitis. This happens in areas of your body with lots of oil glands. When it’s on your scalp, it’s called dandruff.

Stasis dermatitis. This type happens in people who have poor blood flow, usually in the lower legs.

Eczema Flare-up Prevention:

Moisturize your skin often.

Avoid sudden changes in temperature or humidity.

Try not to sweat or get too hot. ...

Manage stress, and take time for yourself to relax. ...

Avoid scratchy materials such as wool.

Don't use harsh soaps, detergents, or solvents.

-----------------------------

13 Severe Eczema Triggers and How to Avoid Them

https://www.healthline.com/health/severe-eczema/triggers-how-to-avoid#takeaway

1. Food

2. Cold air

3. Hot weather

4. Exposure to water

5. Stress and anxiety

6. Detergent

7. Scented products

8. Fabrics

9. Airborne allergens

10. Exercise

11. Skin infections

12. Hormonal changes

13. Saliva

-----------------------------------

Tips for Preventing an Eczema Flare-Up

https://www.dermatologistnewyork.org/blog/5-tips-for-preventing-an-eczema-flare-up

1. Limit Your Contact with Certain Household Items

If you can determine what triggers your flare-ups, do your best to avoid these items. If you can’t figure out your triggers, certain household items are more likely to trigger an itchy eczema episode. Limit contact or take note of your contact with:

Wool and polyester

Soaps with fragrances

Laundry detergents

Aftershave lotions

Turpentine and other solvents

Certain household cleaners

2. Wear Gloves

3. Practice Good Bath and Shower Etiquette

4, Moisturize

5. Reduce Stress

-----------------------------

https://www.westchesterhealth.com/blog/9-best-ways-to-prevent-eczema-outbreaks/

====================================================

27).

Hay fever

====================================================

https://www.nhs.uk/conditions/hay-fever/

Hay fever

Hay fever is usually worse between late March and September, especially when it's warm, humid and windy. This is when the pollen count is at its highest.

Check if you have hay fever

Symptoms of hay fever include:

sneezing and coughing

a runny or blocked nose

itchy, red or watery eyes

itchy throat, mouth, nose and ears

loss of smell

pain around your temples and forehead

headache

earache

feeling tired

If you have asthma, you might also:

have a tight feeling in your chest

be short of breath

wheeze and cough

Hay fever will last for weeks or months, unlike a cold, which usually goes away after 1 to 2 weeks.

How to treat hay fever yourself:

There's currently no cure for hay fever and you cannot prevent it.

But you can do things to ease your symptoms when the pollen count is high.

----

put Vaseline around your nostrils to trap pollen

wear wraparound sunglasses to stop pollen getting into your eyes

shower and change your clothes after you have been outside to wash pollen off

stay indoors whenever possible

keep windows and doors shut as much as possible

vacuum regularly and dust with a damp cloth

buy a pollen filter for the air vents in your car and a vacuum cleaner with a HEPA filter.

Don’t

--------

do not cut grass or walk on grass

do not spend too much time outside

do not keep fresh flowers in the house

do not smoke or be around smoke – it makes your symptoms worse

do not dry clothes outside – they can catch pollen

do not let pets into the house if possible – they can carry pollen indoors

====================================================

28).

Joint pain / Arthritis

====================================================

Joint pain : https://www.nhs.uk/conditions/joint-pain/

How to Help Prevent Osteoarthritis:

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=1411

1. Keep a healthy body weight:

Extra weight puts stress on your joints. It can most hurt your hips, knees, ankles and feet. And extra fat causes changes in the cartilage. If you are overweight, talk with your healthcare provider about safe ways to lose weight.

2.Control your blood sugar

High blood sugar levels raise your risk of getting OA. If you have diabetes, get your blood sugar levels checked regularly. Talk with your healthcare provider about ways to manage your levels if they are too high.

3.Be active every day

Exercise is a good way to prevent joint problems. It helps to keep joints from getting stiff. It keeps muscles strong. It's also an important part of treating arthritis. Try to get at least 30 minutes of exercise on most days. Talk with your healthcare provider about safe exercise for you.

You can also try the Arthritis Foundation's Walk With Ease program.

4.Prevent injury to your joints

Joint injuries increase your risk of getting OA. When you exercise, start slowly and work up to your goal. Each time you exercise, take 5 to 10 minutes to warm up with gentle movements and stretches. This helps to prevent injuries to muscles, joints, ligaments, and tendons.

Think about changing your exercises and activities each day. You will use different parts of your body. This will help prevent stress to the same joints every day.

Be careful with your daily activities. Some activities put extra stress on joints. For example, carry heavy bags of groceries close to your body in the crook of your am instead of holding them with your hands.

Use exercise equipment and protective gear as instructed. Make sure your safety gear is comfortable and fits well.

5. Pay attention to pain:

If you have joint pain that lasts 1 to 2 hours after activity or exercise, you may have done too much. Rest the joint. Use an ice pack to relieve pain.

Consider getting an assessment by a physical therapist to learn the best exercises to protect your joints.

Talk with your healthcare provider about using ice packs and pain medicine before and after you exercise.

------------------------------------------

Arthritis Types

https://www.cdc.gov/arthritis/basics/types.html

1.Osteoarthritis (OA)

2. Rheumatoid Arthritis (RA)

3. Childhood Arthritis

4. Fibromyalgia

5. Gout

6. Understanding Lupus

----------------

5 Proven Ways to Manage Arthritis

1. Learn new self-management skills.

Join a self-management education workshop, which can help you learn the skills to manage your arthritis and make good decisions about your health.

How can a self-management education workshop help me?

Learning strategies to better manage your arthritis can help you:

Feel more in control of your health.

Manage pain and other symptoms.

Carry out daily activities, like going to work and spending time with loved ones.

Reduce stress.

Improve your mood.

Communicate better with your health care provider(s) about your care.

Learn about CDC-recommended self-management education programs that improve the quality of life of people with arthritis.

2. Be active.

Physical activity is a simple and effective, non-drug way to relieve arthritis pain. Being physically active can reduce pain, improve function, mood, and quality of life for adults with arthritis. Regular physical activity can also reduce your risk of developing other chronic diseases, such as heart disease and diabetes. It can help you manage these conditions if you already have them.

Stay as active as your health allows, and change your activity level depending on your arthritis symptoms. Some physical activity is better than none.

The Physical Activity Guidelines for Americans recommend that adults be physically active at a moderate intensity for 150 minutes per week. Visit the health.gov website to learn more about the Physical Activity Guidelines for AmericansExternal.

Unsure about what kind of activity is safe?

Get more information about how to exercise safely with arthritis or find a community program near you. Physical activity community programs—like Enhanced®Fitness, Walk With Ease, and others—help adults with arthritis be healthier and reduce arthritis symptoms.

3. Talk to your doctor.

Talk to your doctor if you have joint pain and other arthritis symptoms. It’s important to get an accurate diagnosis as soon as possible so you can start treatment and work to minimize symptoms and prevent the disease from getting worse.

The focus of arthritis treatment is to

Reduce pain.

Minimize joint damage.

Improve or maintain function and quality of life.

You can play an active role in controlling your arthritis by attending regular appointments with your health care provider and following your recommended treatment plan. This is especially important if you also have other chronic conditions, like diabetes or heart disease.

4. Manage your weight.

Losing excess weight and staying at a healthy weight is particularly important for people with arthritis. For people who are overweight or obese, losing weight reduces stress on joints, particularly weight bearing joints like the hips and knees. In fact, losing as little as 10 to 12 pounds can improve pain and function for people with arthritis. At any age, low-impact, arthritis-friendly physical activity (like walking) and dietary changes can help you lose weight.

Learn about managing your weight at CDC’s Healthy Weight website.

5. Protect your joints.

Joint injuries can cause or worsen arthritis. Choose activities that are easy on the joints like walking, bicycling, and swimming. These low-impact activities have a low risk of injury and do not twist or put too much stress on the joints. Learn more about how to exercise safely with arthritis.

Sports- or work-related injuries to joints can increase the likelihood of developing osteoarthritis. To reduce the likelihood of developing or worsening osteoarthritis, take steps to minimize or prevent injuries to joints, such as wearing protective equipment and avoiding repetitive motion joint damage.

----------------------

16 Joint-Protection Tips:

Protect your joints from added pain or injury with these 16 self-care tips.

1. 16 Joint-protection Tips

Arthritis aches and pain can affect your daily life. But there are simple ways to protect your joints, reduce strain and improve how you function each day. Here are 16 things you can do that could make a big difference.

2. Ditch the high heels.

Unless you're a fashion model, chances are you can live without high heels. Experts say a 3-inch heel stresses your foot seven times more than a 1-inch heel. In addition, heels put extra stress on your knees and may increase your risk of developing osteoarthritis.

3. Hang out at the bar.

Popular veggies from a salad bar – romaine and Bibb lettuces, broccoli, spinach, kale or parsley – can slow down cartilage destruction and lessen the amount of bone loss that occurs with age, research says, thanks to their high calcium counts. But remember to go easy on the dressing.

4. Move around.

Neither sitting nor standing on your feet all day is good for your joints. When possible, alternate between the two to prevent stiffness and strain. If your job primarily involves sitting, try to take a break and stand up every 30 minutes or so. Whether at home or the office, make time for simple stretches throughout the day.

5. Kick butt.

People who smoke have a greater risk of fracture than nonsmokers. In fact, smoking can reduce bone mass, which can lead to osteoporosis. Kick the habit to keep your body strong and healthy. Plus, just think of all the money you'll save by going smoke-free.

6. Resolve to reduce.

If you lose weight, you may not only like your “new look,” you’ll feel better, too. Every extra pound you gain puts four times the stress on your knees. The flip side is that even a small amount of weight loss will give your knees relief. Research has shown that losing as little as 11 pounds may improve your joint health and cut your risk of osteoarthritis of the knee by 50%.

7. Take the plunge.

From strength training to jogging to aerobic classes (and let’s not forget the plain old swim), aquatic exercises can help maintain flexibility and range of motion, while taking a load off of your joints while you exercise.

8. Warm up.

Don't think about hitting the gym, the pool or the trails (or any exercise for that matter) before warming up. Warming up your body before exercise is like warming your car up in the winter. To keep it running smoothly and for optimal joint safety, start slowly and get up to speed only after your muscles and joints have at least five minutes prep time.

9. Handle heavy loads with care.

Use your largest, strongest joints and muscles to take stress off of smaller hand joints and to spread the load over large surface areas. When you lift or carry items, use the palms of both hands or use your arms instead of your hands. Hold items close to your body, which is less stressful for your joints. For joint safety, slide objects whenever possible rather than lifting them.

10. Build strong bones.

Boost your calcium intake, because a diet rich in this important mineral helps to keep your bones sturdy and can lower your risk of osteoporosis, the brittle bone disease. There are plenty of sources besides milk, including yogurt, broccoli, kale, figs, salmon and calcium supplements.

11. Pick, pour or peel.

If you’re looking for a tasty treat, reach for an orange – or a tall glass of orange juice. Why? Research shows vitamin C may help to slow the progression of osteoarthritis.

12. Cut back on caffeine.

While you may need that extra burst of energy in the morning, try and resist those second and third cups of coffee. Studies show that the extra caffeine can weaken your bones.

13. Take your vitamins.

Supplementing your diet with a multivitamin is a good way to get the nutrients you may lack in your diet. Strong joints and overall joint health will benefit from bone-building calcium and vitamin K, tissue-repairing vitamin C, pain-relieving vitamin E, folic acid and more.

14. Choose function over fashion.

Shoes shouldn't just look good; they should work well, too. Look for flexible, supportive shoes that are squared or rounded at the toe so your toes can move around. A shoe with a rubber sole will give you more cushion. Make sure your shoe is flexible at the ball of your foot, where you push off, but supportive enough that you cannot bend it in half from heel to toe.

15. Don't stomp your feet.

Research shows pounding exercises like kickboxing and step aerobics can be tough on joints. Switch to low-impact activities like biking and swimming that offer the same calorie-burning benefits without the painful pounding.

16. Increase your range.

Range-of-motion exercises such as stretching are a good way to keep your muscles and ligaments flexible and strong. Add weights to your workout and you'll tone up, too.

https://www.arthritis.org/health-wellness/healthy-living/managing-pain/joint-protection/16-joint-protection-tips

====================================================

29).

9 benefits of a good night’s sleep

====================================================

https://www.bupa.co.uk/newsroom/ourviews/nine-benefits-good-night-sleep

Improve your attention and concentration

Learn and make memories

Help you maintain a healthy weight

Keep your heart healthy

Keep your immune system strong

Take care of your emotional wellbeing

Look after your mental health

Maintain good relationships

-------------------

10 Reasons Why Good Sleep Is Important:

https://www.healthline.com/nutrition/10-reasons-why-good-sleep-is-important#9.-Poor-sleep-is-linked-to-increased-inflammation

1.Poor sleep is linked to higher body weight

.Good sleepers tend to eat fewer calories

.Good sleep can improve concentration and productivity

Good sleep can maximize athletic performance

Poor sleepers have a greater risk of heart disease and stroke

Sleep affects glucose metabolism and type 2 diabetes risk

Poor sleep is linked to depression

Sleep improves your immune function

Poor sleep is linked to increased inflammation

10. Sleep affects emotions and social interactions

---------------------------------

Surprising Reasons to Get More Sleep:

1. Sharper Brain

Mood Boost

Healthier Heart

Athletic Achievement

Steadier Blood Sugar

Germ Fighting

Weight Control

Too Much of a Good Thing?

====================================================

30).

Boost Your Brain and Memory

====================================================

How to Boost Your Brain Power: 4 Things to Do and 4 Things to Eat

https://share.upmc.com/2019/03/boost-your-brain-power/

1. Get a Fast Start with Breakfast

2. Exercise Your Muscles and Strengthen Your Brain

3. Teach That Old Dog Some New Tricks

4. You May Not Lose If You Snooze

------------------------------

How to Increase Brain Power: 10 Simple Ways to Train Your Brain

https://www.lifehack.org/articles/productivity/10-simple-ways-to-increase-your-brain-power.html

1. Do something new

2. Ditch the GPS

3. Ban the calculator

4. Be curious

5. Think positive

6. Exercise regularly

7. Train your memory

8. Eat healthy

9. Read a book

10. Get enough sleep

An intelligent brain comes from hard work

What Else Do You Want to Improve About Yourself?

12 ways to keep your brain young

https://www.health.harvard.edu/mind-and-mood/12-ways-to-keep-your-brain-young

1. Get mental stimulation

2. Get physical exercise

3. Improve your diet

4. Improve your blood pressure

5. Improve your blood sugar

6. Improve your cholesterol

7. Consider low-dose aspirin

8. Avoid tobacco

9. Don't abuse alcohol

10. Care for your emotions

11. Protect your head

12. Build social networks

---------------------------------------

8 Ways to Improve Your Brain Power

https://www.entrepreneur.com/article/250417

1. Exercise.

2. Drink coffee.

3. Get some sunlight.

4. Build strong connections.

5. Meditate.

6. Sleep well.

7. Eat well.

8. Play Tetris.

=====================================

31).

Prevent heart disease / Food to choose or limit.

=====================================

Heart-healthy diet: 8 steps to prevent heart disease

food to choose / Fats to limit

https://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/heart-healthy-diet/art-20047702

1. Control your portion size

2. Eat more vegetables and fruits

3. Select whole grains

4. Limit unhealthy fats

5. Choose low-fat protein sources

6. Reduce the salt (sodium) in your food

7. Plan ahead: Create daily menus

-------------------------------------------

Foods That Are Bad for Your Heart

https://www.webmd.com/heart-disease/ss/slideshow-foods-bad-heart

Sugar, Salt, Fat

Bacon

Red Meat

Soda

Baked Goods

Processed Meats

White Rice, Bread, and Pasta

Pizza

Alcohol

Butter

Flavored, Full-Fat Yogurt

French Fries

Fried Chicken

Canned Soup

Ranch Dressing

Ice Cream

Potato Chips

..............................................

20 Foods That Can Save Your Heart

https://www.webmd.com/heart-disease/ss/slideshow-foods-to-save-your-heart

Fresh Herbs

Black Beans

Red Wine and Resveratrol

Salmon: Super Food

Tuna for Omega-3s

Olive Oil

Walnuts

Almonds

Edamame

Tofu

Sweet Potatoes

Oranges

Swiss Chard

Barley

Oatmeal

Flaxseed

Low-Fat Yogurt

Foods Fortified With Sterols

Cherries

Blueberries

.......................................

14 Simple Ways to Reduce Saturated Fat

1. Eat more fruits and vegetables.

2. Eat more fish and chicken. Substitute ground turkey or chicken for ground beef. Remove the skin from chicken before cooking.

3. Eat leaner cuts of beef and pork, and trim as much visible fat as possible before cooking.

4. Bake, broil, or grill meats; avoid frying. Avoid breaded meats and vegetables.

5. Use fat-free or reduced-fat milk instead of whole milk. Instead of sour cream, try nonfat plain yogurt or a blend of yogurt and low-fat cottage cheese. Use low-fat cheeses.

6. In recipes, use two egg whites instead of one whole egg.

7. Avoid cream and cheese sauces, or make recipes with low-fat milk and cheese.

8. Instead of chips, snack on pretzels or unbuttered popcorn.

9. Limit hydrogenated fats (shortening, lard) and animal fats (butter, cream) if you can. Use liquid oils, particularly canola, olive, safflower, or sunflower.

10. Read the nutrition labels on all products. Many “fat-free” products are very high in carbohydrates, which can raise your triglyceride levels.

11. Compare the fat content of similar products. Do not be misled by terms like “light” and “lite.”

12. When eating in a restaurant, ask that the sauces and dressings be served on the side.

13. Look for hidden fat. For example, refried beans may contain lard, or breakfast cereals may have significant amounts of fat.

14. Try cooking with herbs, spices, lemon juice, etc., instead of butter or margarine.

------------------------------------------

Prevention - Heart attack

https://www.nhs.uk/conditions/heart-attack/prevention/

There are 3 main steps you can take to help prevent a heart attack (as well as stroke):

eat a healthy, balanced diet

do not smoke

try to keep your blood pressure at a healthy level

Avoid foods containing high levels of saturated fat, as they increase levels of LDL cholesterol in your blood.

Foods high in saturated fat include:

pies

fried foods

sausages and fatty cuts of meat

butter

ghee (a type of butter often used in Indian cooking)

lard

cream

hard cheese

cakes and biscuits

foods that contain coconut or palm oil

...................................................................

10 Simple Rules for Eating Heart Healthy

https://www.nm.org/healthbeat/healthy-tips/nutrition/10-simple-rules-for-eating-heart-healthy

1. Limit Bad Fat

2. Say No to Salt

3. Opt for Low-Fat Dairy

4. Eat (Any Type of) Produce

6. Fill Up On (All Types of) Fiber

7. Choose Meat Carefully

8. Prepare for Success

9. Drink Water

10. Stay Active

............................................................................

15 Incredibly Heart-Healthy Foods

https://www.healthline.com/nutrition/heart-healthy-foods#TOC_TITLE_HDR_14

1. Leafy Green Vegetables

2. Whole Grains

3. Berries

4. Avocados

5. Fatty Fish and Fish Oil

6. Walnuts

7. Beans

8. Dark Chocolate

9. Tomatoes

10. Almonds

11. Seeds

12. Garlic

13. Olive Oil

14. Edamame

15. Green Tea

====================================

32).

A to Z list of common illnesses and conditions including their symptoms, causes and treatments

https://www.nhsinform.scot/illnesses-and-conditions/a-to-z

====================================

*******************************************

====================================

33).

Mouth ulcer Prevention

====================================

https://www.nhsinform.scot/illnesses-and-conditions/mouth/mouth-ulcer

Self care

Things you can do to speed up healing include:

applying a protective paste recommended by your pharmacist

using a soft toothbrush to brush your teeth

using a toothpaste that doesn’t contain sodium lauryl sulphate, as this may be irritating

avoiding hard, spicy, salty, acidic or hot food and drink until the ulcer heals

using a straw to drink cool drinks

avoiding things that may be triggering your mouth ulcers – see causes, below

..............................................................

What causes mouth ulcers?

In many cases, the reason for mouth ulcers is unclear. Most single mouth ulcers are caused by damage to the lining inside of the mouth. For example:

accidentally biting the inside of your cheek or a sharp tooth

poorly fitting dentures

hard food

a defective filling

It’s not always clear what causes mouth ulcers that keep returning, but triggers are thought to include:

stress and anxiety

hormonal changes – some women develop mouth ulcers during their monthly period

eating certain foods – such as chocolate, spicy foods, coffee, peanuts, almonds, strawberries, cheese, tomatoes and wheat flour

toothpaste containing sodium lauryl sulphate

stopping smoking – when you first stop smoking, you may develop mouth ulcers

...................................................................

Can mouth ulcers be prevented?

It may not be possible to prevent mouth ulcers, because they're often caused by things you can't control (such as a family history or a medical condition).

However, the following may help to reduce your risk of developing mouth ulcers:

avoiding certain foods – such as chocolate, spicy foods, coffee, peanuts, almonds, strawberries, cheese, tomatoes and wheat flour, if they cause you to have an ulcer

not chewing gum

brushing your teeth with a soft-bristled brush, which may reduce irritation in your mouth

using toothpaste that doesn’t contain sodium lauryl sulphate

reducing stressand anxiety – which may be a trigger for some people

Read more advice on dental health.

..............................................................................

5 TIPS TO AVOID MOUTH ULCERS

https://www.greenmeadowdental.com/blog/5-tips-to-avoid-mouth-ulcers/

Mouth ulcers are painful. Generally they are round or oval in shape that appear inside the mouth, mostly on the cheeks and lips. They are white, yellow or grey in color with red inflamed rims .

Although mouth ulcers have the ability to recur frequently and can cause pain and discomfort while eating and drinking, if taken proper precautions they can be avoided. Following are some tips that will help you to avoid the occurrence of mouth ulcers:

Incorporate good oral hygiene habits – Incorporating proper brushing and flossing techniques will help you to keep your mouth clean and free of food particles that might trigger sore formation. Dentists always recommend use of soft brush bristles and sodium lauryl sulfate-free toothpastes and mouth rinses as these can trigger formation of mouth ulcers .

Keep a check on what you eat – Certain foods such as chips, nuts, spices and acidic fruits (grapefruits, oranges, pineapples, etc.) can cause mouth ulcers. Hence avoiding such foods in a sensitive person is the best way to keep mouth ulcers away.

Eat healthy food – In some, deficiency of vitamins, iron, etc. can cause mouth ulcers. Therefore, eating food rich in vitamins and iron will prevent formation of ulcers in such individuals.

Protect your mouth – Certain orthodontic appliances such as braces have sharp edges which can irritate parts of the mouth causing mouth ulcers. Visit your dentist to cover or file off such sharp edges.

Minimize stress in life – As sometimes mouth ulcers may be related to stress, practicing stress-reduction activities such as yoga or meditation can reduce the formation of stress-related ulc

.................................................................................................

You cannot always prevent mouth ulcers:

https://www.nhs.uk/conditions/mouth-ulcers/

Most single mouth ulcers are caused by things you can try to avoid, such as:

biting the inside of your cheek

badly fitting dentures, braces, rough fillings or a sharp tooth

cuts or burns while eating or drinking – for example, hard food or hot drinks

a food intolerance or allergy

damaging your gums with a toothbrush or irritating toothpaste

feeling tired, stressed or anxious

Sometimes they're triggered by things you cannot always control, such as:

hormonal changes – such as during pregnancy

your genes – some families get mouth ulcers more often

a long-term condition – such as inflammatory bowel disease (IBD), coeliac disease or Behçet's disease

a vitamin B12 or iron deficiency

medicines – including some NSAIDs, beta blockers or nicorandil

stopping smoking – people may develop mouth ulcers when they first stop smoking

================================================

34).

sunshine benefit ?

================================================

How long is long enough in the sun?

To maintain healthy blood levels, aim to get 10–30 minutes of midday sunlight, several times per week. People with darker skin may need a little more than this. Your exposure time should depend on how sensitive your skin is to sunlight. Just make sure not to burn.28 Apr 2018

Is morning sunlight good for vitamin D?

Not many realise that It's only the early morning sun — that is, from 7 am to 9 am — that helps generate Vitamin D. After 10 am, exposure to sunlight is harmful for the bo

-----------------------------------------

10 Amazing Health Benefits of Sun Exposure

https://www.lifehack.org/articles/lifestyle/10-amazing-health-benefits-sun-exposure.html

1. Sun exposure lowers blood pressure.

2. Sun exposure improves bone health.

3. Sun exposure improves brain function.

4. Sun exposure eases mild depression.

5. Sun exposure improves sleep quality.

6. Sun exposure lessens Alzheimer’s symptoms.

7. Sun exposure heals some skin disorders.

8. Sun exposure boosts growth in children.

9. Sun exposure enhances the immune system.

10. Sun exposure reduces risk of certain cancers.

------------------------------------

7 Health Benefits of Sunlight

Do you know how important it is to get a little sunshine?

https://selecthealth.org/blog/2020/07/7-health-benefits-of-sunlight

1. Improves your sleep

2. Reduces stress

3. Maintains strong bones

4. Helps keep the weight off

5. Strengthens your immune system

6. Fights off depression

7. Can give you a longer life

------------------------------------

5-benefits-of-sunshine

https://yogainternational.com/article/view/5-benefits-of-sunshine

Sunlight can improve mood.

Sunshine may prevent us from eating too much.

Sunlight helps stimulate the body’s production of vitamin D.

Sun can help clear up skin conditions like psoriasis.

Sunshine may help maintain the efficiency of the human eye.

DON’T GET OVERHEATED.

Treat a burn. If you get too much sun, try these cooling suggestions from herbal beauty expert Stephanie Tourles, author of The Herbal Body Book (Storey Communications, 1994): Add two cups of apple cider vinegar to cool bathwater and soak for ten to twenty minutes; apply cold aloe vera gel directly to a sunburn several times per day or apply cold, strong, black tea directly to sunburn with soaked cotton pads several times per day. Ayurvedic beauty expert Monica Bharadwaj, author of Beauty Secrets from India (Ulysses Press, 2000), suggests this easy recipe: Mix one cup of mashed cucumber with one teaspoon of glycerine (available from any healthfood store) and refrigerate until chilled. Apply to affected areas, and rinse off after half an hour.

-----------------------------------------------

5 Ways the Sun Impacts Your Mental and Physical Health

https://www.tricitymed.org/2018/08/5-ways-the-sun-impacts-your-mental-and-physical-health/

1. Increased Vitamin D

Vitamin D has some important functions in the body. It promotes reduced inflammation and modulates cell growth. It’s also very hard to get enough from food sources alone. The sun is the best natural source of Vitamin D, and it only takes 5-15 minutes of sunlight a few times a week to notice a difference. Get outside and expose yourself to direct sun on your arms and face to soak up this necessary vitamin. Just remember to use sunscreen if you’ll be outside for more than 15 minutes.

2. Improved Mood

3. Higher Quality Sleep

4. Stronger Bones

5. Lower Blood Pressure

----------------------------------------------

Health benefits of sunlight

https://www.medicalnewstoday.com/articles/benefits-of-sunlight#the-absence-of-sunlight

People can get vitamin D from their diet and supplements, but sunlight is an important source of this essential nutrient. Vitamin D is necessary for key biological processes to take place in the body. Its benefits includeTrusted Source:

supporting healthy bones

managing calcium levels

reducing inflammation

supporting the immune system and glucose metabolism

According to other research, increased sun exposure may also protect people from the following diseases:

type 1 diabetes

multiple sclerosis (MS)

several forms of cancer, including colon, breast, and prostate cancer and non-Hodgkin lymphom

One of these is that exposure to UVB rays causes human skin to produce beta-endorphins, which are hormones that reduce pain. Their other benefits include:

promoting a sensation of well-being and improving mood

boosting the immune system

relieving pain

promoting relaxation

helping wounds heal

helping people feel more alert

increasing job satisfactionTrusted Source, when a person’s workplace has access to sunlight

reducing depression

===========================================================

35).

Types and Functions of Micronutrients

======================================================

https://www.healthline.com/nutrition/micronutrients#types-and-functions

Micronutrients: Types, Functions, Benefits and More

For example, most B vitamins act as coenzymes that help trigger important chemical reactions. A lot of these reactions are necessary for energy production.

The water-soluble vitamins — with some of their functions — are:

Vitamin B1 (thiamine): Helps convert nutrients into energy (7Trusted Source).

Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat metabolism (8Trusted Source).

Vitamin B3 (niacin): Drives the production of energy from food (9, 10).

Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis (11Trusted Source).

Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for energy and create red blood cells (12Trusted Source).

Vitamin B7 (biotin): Plays a role in the metabolism of fatty acids, amino acids and glucose (13Trusted Source).

Vitamin B9 (folate): Important for proper cell division (14Trusted Source).

Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous system and brain function (15Trusted Source).

Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen, the main protein in your skin (16Trusted Source).

------------------------------------------------

Nutrient Sources RDA or AI (adults > 19 years)

Vitamin B1 (thiamine) Whole grains, meat, fish 1.1–1.2 mg

Vitamin B2 (riboflavin) Organ meats, eggs, milk 1.1–1.3 mg

Vitamin B3 (niacin) Meat, salmon, leafy greens, beans 14–16 mg

Vitamin B5 (pantothenic acid) Organ meats, mushrooms, tuna, avocado 5 mg

Vitamin B6 (pyridoxine) Fish, milk, carrots, potatoes 1.3 mg

Vitamin B7 (biotin) Eggs, almonds, spinach, sweet potatoes 30 mcg

Vitamin B9 (folate) Beef, liver, black-eyed peas, spinach, asparagus 400 mg

Vitamin B12 (cobalamin) Clams, fish, meat 2.4 mcg

Vitamin C (ascorbic acid) Citrus fruits, bell peppers, Brussels sprouts 75–90 mg

----------------------------------------------------

Fat-Soluble Vitamins

Fat-soluble vitamins do not dissolve in water.

They’re best absorbed when consumed alongside a source of fat. After consumption, fat-soluble vitamins are stored in your liver and fatty tissues for future use.

The names and functions of fat-soluble vitamins are:

Vitamin A: Necessary for proper vision and organ function (17Trusted Source).

Vitamin D: Promotes proper immune function and assists in calcium absorption and bone growth (18Trusted Source).

Vitamin E: Assists immune function and acts as an antioxidant that protects cells from damage (19Trusted Source).

Vitamin K: Required for blood clotting and proper bone development (20Trusted Source).

------------------------------------------------------

Sources and recommended intakes of fat-soluble vitamins are (17Trusted Source, 18Trusted Source, 19Trusted Source, 20Trusted Source):

Nutrient Sources RDA or AI (adults > 19 years)

Vitamin A Retinol (liver, dairy, fish), carotenoids (sweet potatoes, carrots, spinach) 700–900 mcg

Vitamin D Sunlight, fish oil, milk 600–800 IU

Vitamin E Sunflower seeds, wheat germ, almonds 15 mg

Vitamin K Leafy greens, soybeans, pumpkin 90–120 mcg

------------------------------------------------

Macrominerals

Macrominerals are needed in larger amounts than trace minerals in order to perform their specific roles in your body.

The macrominerals and some of their functions are:

Calcium: Necessary for proper structure and function of bones and teeth. Assists in muscle function and blood vessel contraction (21Trusted Source).

Phosphorus: Part of bone and cell membrane structure (22).

Magnesium: Assists with over 300 enzyme reactions, including regulation of blood pressure (23Trusted Source).

Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure (24Trusted Source).

Chloride: Often found in combination with sodium. Helps maintain fluid balance and is used to make digestive juices (25).

Potassium: Electrolyte that maintains fluid status in cells and helps with nerve transmission and muscle function (26Trusted Source).

Sulfur: Part of every living tissue and contained in the amino acids methionine and cysteine (27Trusted Source

------------------------------------------------------

Sources and recommended intakes of the macrominerals are (21Trusted Source, 22, 23Trusted Source, 24Trusted Source, 25, 26Trusted Source, 27Trusted Source):

Nutrient Sources RDA or AI (adults > 19 years)

Calcium Milk products, leafy greens, broccoli 2,000–2,500 mg

Phosphorus Salmon, yogurt, turkey 700 mg

Magnesium Almonds, cashews, black beans 310–420 mg

Sodium Salt, processed foods, canned soup 2,300 mg

Chloride Seaweed, salt, celery 1,800–2,300 mg

Potassium Lentils, acorn squash, bananas 4,700 mg

Sulfur Garlic, onions, Brussels sprouts, eggs, mineral water None established

----------------------------------------------------

Trace Minerals

Trace minerals are needed in smaller amounts than macrominerals but still enable important functions in your body.

The trace minerals and some of their functions are:

Iron: Helps provide oxygen to muscles and assists in the creation of certain hormones (28Trusted Source).

Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism (29).

Copper: Required for connective tissue formation, as well as normal brain and nervous system function (30).

Zinc: Necessary for normal growth, immune function and wound healing (31Trusted Source).

Iodine: Assists in thyroid regulation (32Trusted Source).

Fluoride: Necessary for the development of bones and teeth (33).

Selenium: Important for thyroid health, reproduction and defense against oxidative damage (34Trusted Source).

----------------------------------------------------

Sources and recommended intakes of trace minerals are (28Trusted Source, 29, 30, 31Trusted Source, 32Trusted Source, 33, 34Trusted Source):

Nutrient Sources RDA or AI (adults > 19 years)

Iron Oysters, white beans, spinach 8–18 mg

Manganese Pineapple, pecans, peanuts 1.8–2.3 mg

Copper Liver, crabs, cashews 900 mcg

Zinc Oysters, crab, chickpeas 8–11 mg

Iodine Seaweed, cod, yogurt 150 mcg

Fluoride Fruit juice, water, crab 3–4 mg

Selenium Brazil nuts, sardines, ham 55 mcg

-------------------------------------------------------

SUMMARY

Micronutrients can be divided into four groups — water-soluble vitamins, fat-soluble vitamins, macrominerals and trace minerals. The functions, food sources and recommended intakes of each vitamin and mineral vary.

--------------------------------------------------

8 Surprising Health Benefits of B Vitamins

https://www.everydayhealth.com/pictures/surprising-health-benefits-b-vitamins/

Reap the Health Benefits of B Vitamins

1.Signs of vitamin B12 deficiency include:

Anemia

Confusion

Dementia

Depression

Difficulty maintaining balance

Fatigue

Intestinal problems

Mood disturbances

Muscle weakness

Numbness and tingling in the hands and feet

Poor memory

Soreness of the mouth or tongue

2.B Vitamins Are Tied to Lower Stroke Risk

3.Riboflavin (Vitamin B2) Boosts the Immune System

4.Vitamin B3 (Niacin) Breaks Down Food Into Energy

5.Take Vitamin B5 for Healthy Hormones

6.Vitamin B6 May Help Reduce Heart Disease Risk

The recommended daily amount of vitamin B6, also called pyridoxine, is 1.3 mg for adults up to the age of 50, according to the National Institutes of Health. Pregnant or breast-feeding teens and women need even more vitamin B6 daily — about 2 mg. You can find vitamin B6 in the following foods:

Bananas

Beans

Beef liver

Bran

Brown rice

Carrots

Cheese

Chicken

Fortified ready-to-eat cereal

Lentils

Milk

Salmon

Shrimp

Spinach

Sunflower seeds

Tuna

Turkey

Wheat germ

Whole-grain flour

7. Avoid Anemia With Vitamin B12

Folic Acid Is Essential for a Healthy Baby

====================================================

36).

Listing of vitamins

Below links explains:

VITAMIN,BENEFITS,RECOMMENDED AMOUNT,UPPER LIMIT,GOOD FOOD SOURCES

===================================================

Links:

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

Advice class for Shahriyar & Shafaat

Wednesday, 16 June 2021

33 Health and Prevention information

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