Reduce Your Wrinkles :)


Simple steps to reduce your wrinkles. Have a look.

  • Sleep On Your Back


Sleeping in certain positions night after night leads to “sleep lines” — wrinkles that become etched into the top layers of skin and don’t fade once you’re up. Sleeping on your side leads to wrinkles on cheeks and chin, while sleeping face down gives you a furrowed brow. To cut down on new wrinkles, sleep on your back.

  • Eat More Fish Like Salmon


Salmon (along with other cold-water fish) is a great source of protein, one of the building blocks of great skin. It’s also an awesome source of omega-3 fatty acids. Experts say that essential fatty acids nourish skin and keep it plump and youthful, helping minimize wrinkles.

  • Get Your Reading Glasses – Don’t Squint !!


Making the same expressions over and over — like squinting — overworks facial muscles, forming a groove beneath the skin’s surface. Eventually the groove becomes a wrinkle. Keep those eyes wide: Wear reading glasses if you need them. And get savvy about sunglasses, which can protect skin around the eyes from sun damage and keep you from squinting.

  • Slather On Alpha-hydroxy Acids (AHAs)

slather on alpha-hydroxy acids ahas

These natural acids lift away the top layer of dead skin cells, reducing the appearance of pores, fine lines and surface wrinkles, especially around the eyes. And stronger forms of AHAs may help boost collagen production. Using AHAs can make your skin more sensitive to the sun, so wear plenty of sunscreen every day.

  • Don’t Over-Wash Your Face

wash face

Often mistake made by people -keep washing their face! Tap water strips skin of moisture and natural oils that protect against wrinkles. Wash your face too often, and you wash away its protection. And unless your soap contains moisturizers, use a gel or cream facial cleanser instead.

  • Wear Your Vitamin C


pic source :

Some studies have found that creams with vitamin C can raise collagen production, protect against damage from UVA and UVB rays, help reduce dark spots and uneven skin tone, and reduce redness. You have to use a skin product with the right type of vitamin C, though. L-ascorbic acid may be the best for wrinkle relief. You may also see a vitamin C ingredient listed as ascorbyl palmitate.

  • Soy for Skin Care


Soy may improve the appearance of your skin and may even protect it, too. Studies suggest soy applied to the skin or taken as a supplement may help protect against or even heal some of the sun’s damage. And it has also been shown to improve skin’s structure and firmness, and to even out skin tone.

  • Trade Coffee for Cocoa


Once in a while you may try a wrinkle-reducing drink. In one study, researchers found that cocoa with high levels of two antioxidants (epicatechin and catechin) protected skin from sun damage, improved blood flow to skin cells, helped hydration, and made the skin look and feel smoother. Delicious!

  • Practice Good Skin Care Basics

If you really want to keep your skin looking young, start with the essentials. You’ve probably heard this advice before, but it’s important:

  1. Avoid the sun
  2. Wear sunscreen
  3. Wear sun protective clothing
  4. Don’t smoke
  5. Use moisturizer

7 Missing Nutrients in Your Diet

People tend to forget inlcude the nutrients in their diet. What’s Missing From Your Diet?
Take a look at 7 vitamins and minerals your diet may lack.



1. Potassium: Lower Blood Pressure
The USDA says American adults don’t get enough of seven essential nutrients. Potassium is a key one. Studies show that potassium can help keep blood pressure healthy. Potassium also supports fertility and muscle and nerve function. But while potassium is in lots of foods naturally — like milk, potatoes, sweet potatoes, legumes, avocados, and bananas — many Americans still aren’t getting enough.

2. Magnesium: Prevent Disease



Low magnesium levels have been linked with health problems like osteoporosis, high blood pressure, diabetes, muscle cramps, and heart disease. Some people, such as the elderly, people with stomach or intestinal problems, or those who regularly drink alcohol, are at risk for having low magnesium levels. So eat your spinach — and your beans, peas, whole grains, and nuts (especially almonds). They could do a lot for your health.

3. Vitamin A: Up Your Beta-Carotene

There are two types of vitamin A: retinol and carotenoids, like beta-carotene. Beta-carotene is a carotenoid found in many orange and yellow foods — like sweet potatoes, carrots, and winter squash — as well as spinach and broccoli. Vitamin A is key in supporting good vision, healthy immunity, and tissue growth.



 4. Vitamin D: Strong Heart and Mind

Vitamin D is important in the development of healthy bones, muscles, and nerve fibers as well as a strong immune system. Though our bodies can make it by exposure to sunlight, experts recommend getting vitamin D in other ways. A few foods naturally contain D, such as fatty fish such as salmon and mackerel, mushrooms, liver, cheese, and egg yolks do. Milk, some brands of orange juice, and many cereals are fortified with vitamin D.



5. Calcium: More Than Strong Bones

Calcium is good for teeth and bones. But that’s not all. Calcium helps maintain muscle function and heart rhythm. It might even help prevent high blood pressure. Dairy is a good source, but foods like salmon, kale, and broccoli are too. One tip: Without enough vitamin D, your body can’t absorb the calcium you take in.

Dairy food

Dairy food

6. Vitamin C: Immunity Booster

Can vitamin C prevent the common cold? Maybe not. But some studies suggest it can shorten the duration of symptoms. This vitamin, found in many fruits and vegetables, has other benefits, too. It boosts the growth of bone and tissue. As an antioxidant, it might also help protect cells from damage.



7. Fiber: Bulk Up

Fiber from grains, beans, and produce has loads of health benefits. It helps lower cholesterol and improve bowel regularity.  It might lower the risk of heart disease, diabetes, and some cancers. And it’s great for people trying to lose a few pounds. High-fiber foods are often filling and low in calories. Fiber supplements may, however, decrease the absorption of medications and supplements if they are taken at the same time.

Grains & Beans

Grains & Beans

10 Antioxidants Super Foods

The best way to stay healthy is to eat a wide variety of vitamin-rich foods. But eating a wide variety of foods can sometimes be difficult in our on-the-go culture.

Enter super foods. These are the Michael Jordans of the food world. They’re packed with vitamins, minerals, and antioxidants, which minimize the cell damage that may lead to heart disease, cancer, Alzheimer’s, and other diseases. Eating them can help you feel more assured that you’re getting what you need from your diet.
Super Foods or Supplements

Many people believe that they need to take pricey dietary supplements to get all the vitamins and minerals they need. But nutrients work best in your body when you get them the natural way: in the amounts found in foods and balanced with other nutrients.

A high dose of one vitamin or mineral from a supplement can interfere with how your body absorbs or uses another important vitamin or mineral.

For example, high-dose iron supplements can cause your body to not absorb as much zinc as you may need. And not getting enough zinc can cause problems with some key functions of the immune system. On the other hand, too much zinc can interfere with copper absorption.

Another problem is that supplements can interact or interfere with medications such as antibiotics and diuretics.

Nutrient-dense super foods offer a better bang for your buck. Most of our top 10 are healthy foods that also have hidden benefits. Eat them every day to boost your intake of vitamins, minerals, and other key nutrients that benefit the body and the immune system.


Super Food 1: Purple, Red, and Blue Grapes

Grapes, especially dark-colored ones, are loaded with phytochemicals, antioxidants that may help protect against cancer and heart disease. Two of those phytochemicals, anthocyanin and proanthocyanidin, may be especially good for your immune system. Grapes also contain vitamin C and selenium.

Super Food 2: Blueberries

Recent animal studies suggest that blueberries may help protect cells from damage and lower inflammation. Blueberries contain many of the vitamins and minerals known to strengthen the immune system, along with key phytochemicals that may help protect against cancer and heart disease.

Super Food 3: Red Berries

Berries, especially raspberries and strawberries, contain ellagic acid, another phytochemical that may help protect against cancer-causing agents in the diet and the environment.

Super Food 4: Nuts

Nuts are one of the most balanced foods on the planet. They offer a good dose of “healthy” fats along with a smaller amount of protein and carbohydrate. Each type of nut offers a unique profile of minerals, phytochemicals, and types of fat. Walnuts are the highest in plant omega-3s, for example, while Brazil nuts are best for selenium.

Most nuts also contain phytochemicals such as resveratrol and plant sterols, which help lower cholesterol. nuts

Super Food 5: Dark Green Veggies

Popeye had a point: It’s tough to compete with the nutritional muscle of broccoli and spinach. Kale and collard greens are also members of the esteemed dark green vegetable group.

These super veggies are high in nutrients that help fight disease, including vitamins C, E, and A, and calcium. They’re also loaded with magnesium and potassium.

Need another reason to go green? These veggies are brimming with antioxidant phytochemicals such as kaempferol, which may help dilate blood vessels and may have cancer-fighting properties. Leeks, lettuce, and kale provide lutein and quercetin, both strong antioxidants.

Super Food 6: Sweet Potatoes and Orange Vegetables

Move over, russet potatoes. There’s a new tuber in town. All across America, sweet potatoes are creeping onto menus. Sweet potato fries are nudging traditional fries off restaurant plates.
Both white and sweet potatoes provide important nutrients such as vitamins C and B6, potassium, and fiber. But sweet potatoes have more of these nutrients. They also bring to the table key nutrients such as calcium and whopping amounts of vitamin A.

Other orange vegetables are nutrient-rich and packed with phytochemicals as well. Carrots are famously high in vitamin A, while butternut and acorn squash are tops in vitamins A and C.


Super Food 7: Tea

With one sip of tea, you get two potent phytochemicals — anthocyanin and pro anthocyanin. Both are antioxidants that help fight inflammation.  Add to that a healthy dose of catechins, antioxidants that are thought to block cell damage that can lead to cancer.

That’s just the beginning. Green tea, in particular, contributes many other protective phytochemicals. The catechin epigallocatechin gallate (EGCG), which is especially abundant in green tea, is a particularly potent antioxidant. If you are sensitive to small amounts of caffeine, look for the decaf options. tea

Super Food 8: Whole Grains

Making this one dietary change may significantly improve your health: Switch to whole grains. For example, eat whole grain bread instead of white bread, wild or brown rice instead of white rice, corn tortillas instead of flour tortillas.
Some research has shown that people who eat at least one serving of whole grains a day have a lower risk of heart disease and stroke. Whole grains deliver zinc and selenium, in addition to phytochemicals thought to help protect against heart disease and cancer.

Super Food 9: Beans

The lowly bean is tops in antioxidant activity. It offers an amazing package of nutrients, including many vitamins and minerals. Green soybeans and soy provide vitamin C, calcium, zinc, and selenium. Lentils and black-eyed peas are rich in folate and zinc. Black beans and kidney beans also offer a good amount of folate.

Super Food 10: Fish

Fish provides powerful omega-3 fatty acids. Evidence suggests that omega-3s, particularly those coming from fish, may help prevent inflammatory diseases, such as coronaryheart disease. Although all fish have some omega-3s, the stars include sardines, salmon, oysters, mackerel, tuna steak, wild rainbow trout, shark steak, albacore tuna, and herring. Fish also offers an essential nutrient that’s hard to find in food: vitamin D.  Skip sticks and deep fried fish, and go fresh when possible, two or three times a week. fish

It is All About Belly… The Facts!

Is it true that some foods go straight to your midsection, creating the dreaded muffin top? And can certain foods help you battle the bulge? The following facts may help you to find it out!


    ✔   Belly fat is worse for you than fat elsewhere on your body?

True  >>> Excess accumulation of belly fat is more dangerous than excess fat around your hips and thighs. Belly fat is associated with serious health problems, such as heart disease, stroke, and type 2 diabetes. Your genes can contribute to your being overweight and help determine where you carry this extra fat, but poor lifestyle choices are likely to worsen the issue.

    ✗   Fatty foods, such as butter, cheese, and fatty meats, are the biggest cause of belly fat?

Wrong: Eating high-fat foods is not helpful, but excess calories of any kind can increase your waistline and contribute to belly fat. Still, there is no single cause of belly fat. Genetics, diet, age, and lifestyle can all play a role. Changing dietary habits can help you fight the battle of the bulge and fight belly fat: Read labels, reduce saturated fats, increase the amount of fruits and veggies you eat, and control and reduce your portions.

    ✔  Calories from alcohol are worse for belly fat than other calories.

True >>> Excess calories — whether from alcohol, sweetened beverages, or oversized portions of food — can increase belly fat. Our bodies need calories, yet gram for gram, alcohol has almost as many calories as fat.  Alcohol does seem to have a particular association with an increased waistline, though. In general, that’s because when you drink alcohol, your liver is too busy burning off alcohol to burn off fat, leaving you with a beer belly. Studies show that alcohol can cause you to feel hungry by affecting hormones that regulate a sense of satiety.

    ✔ Trans fats not only can make you gain weight, but also can move fat from other parts of your body to your belly.

True >>> Researchers at Wake Forest University found that trans fats, which are created by partially hydrogenated oil, increase the amount of fat around the belly and redistribute fat tissue to the abdomen from other parts of the body. Trans fats may be found in such foods as margarine, pastries, cookies and crackers, and fried and convenience foods.

    ✔ Green tea, blueberries  and soy promise for fighting belly fat?

True >>> Green tea, in combination with exercise, could help you lose weight, according to the Journal of Nutrition. Researchers think substances in green tea known as catechins stimulate the body to burn calories and enhance loss of belly fat. Blueberries also show promise, albeit in rodents. In one study, rats bred to become obese were fed either a high-fat diet or a low-fat diet rich in blueberries. Rats fed a blueberry-rich diet had less abdominal fat.


    ✔ Fast food can contribute to belly fat because the items are often High in fat Calorie-dense and Overeaten ?

True >>> Many fast food options are typically high-fat, calorie-dense foods that are eaten in large portions — all of which contribute to over-consumption of calories, weight gain, and an increase in belly fat when eaten frequently. Many fast food restaurants don’t provide nutritional information, but studies have shown that when this is available, people tend to pick lower-calorie meals.

    ✘   Substituting diet soft drinks for regular soft drinks is a good way to trim belly fat?

Wrong: According to the American Heart Association, “soft drinks and other sugar-sweetened beverages are the No. 1 source of added sugars in the American diet.” Added sugars mean added calories – something you want to avoid to help with weight loss and cut down on belly fat. Yet, high-fructose corn syrup has gradually replaced refined sugar as the main sweetener in soft drinks and has been blamed as a potential contributor to the obesity epidemic.

✘ Does switching to diet sodas help?

Wrong: Although some research has suggested that people who drink artificially sweetened sodas as part of a calorie-restricted diet do lose weight, other studies have suggested that diet soft drinks could even lead to weight gain. For now, there’s no conclusive evidence either way.

    ✔ To help trim your waistline, you should eat a diet high in fiber?

True >>> To trim your waistline, add whole grains to your diet. For example, choose brown or wild rice instead of white rice. Refined and other highly processed foods can contribute to weight gain and interfere with weight loss. A study in the American Journal of Clinical Nutrition showed that a calorie-controlled diet rich in whole grains can trim extra fat from the waistline of obese subjects.

    ✔ Studies suggest you can trim your waistline by replacing refined grains with Popcorn?

True >>> Couscous, spaghetti, and corn flakes are made from refined grains (though whole grain options may be available). But popcorn is a whole grain food that can boost fiber. The best way to prepare popcorn is with an air-popper, which requires no oil for cooking. Read labels to see what oils have been added to microwave popcorn.
All else being equal, though, whole grains are better than refined grains because they tend to be high in fiber and take longer to digest. This satisfies your hunger better and helps lower blood glucose levels and reduce fat.

    ✔ True  Men tend to collect more belly fat than women.

>>> Overall, men tend to store fat in the abdominal area more than women do, thanks to sex hormone differences. Before age 40, women tend to store most of their fat in the hips, thighs, and buttocks. After 40, as estrogen levels drop, body fat is redistributed to the abdomen.

✘ Belly fat is harder to lose than fat elsewhere on your body.

Wrong: When you lose weight, you’re much more likely to lose it in your midsection. Losing weight on a well-balanced plan will melt body fat, including belly fat. The best way to decrease your waist size is through healthy eating and regular exercise.

✘  Spot exercise, such as sit-ups or crunches, target belly fat.


Doing sit-ups, crunches, or other abdominal exercises will strengthen your core muscles and help you lose fat, but they don’t specifically work on belly fat. In other words, spot exercise won’t decrease belly fat. The only way to lose belly fat (or any kind of fat) is through dieting and exercise. Aerobic exercises, such as running, swimming, cycling, and tennis, are some of the best to help reduce body fat.

    ✔ Belly fat has been linked to all of the following health problems:

– Heart disease
– Osteoporosis
– Dementia
True >>> Belly fat appears to be especially bad for the heart. Studies have linked belly fat to heart failure, atherosclerosis, and other cardiovascular problems. It also has been associated with osteoporosis, dementia, Alzheimer’s disease, diabetes, colorectal cancer, metabolic syndrome, high blood pressure, and other health problems.

    ✘   Replacing saturated fats with monounsaturated fats, replacing refined grains with whole grains and eating more protein and fewer carbohydrates are the best plan for reducing belly fat?

Wrong: Cutting calories and getting more physical activities are the best! Most scientific evidence suggests that a calorie-controlled diet rich in fruits, vegetables, whole grains, low-fat dairy, beans, nuts, seeds, lean meat, fish, eggs, and poultry is the foundation for a diet that provides all the nutrients you need while helping to whittle your waistline. Weight loss experts recommend combining this diet with 30 to 60 minutes of exercise most days of the week.

The Best and Worst Appetizers

Here we go…..APPETIZER! A small dish of food taken before a meal to stimulate your appetite. Once served, everyone will grab it.
In the following paragraph will mention about The Best and Worst Appetizers. Take a look!

WORST: Onion Blossom


It may be your waistline that blossoms if you’re a fan of fried onions. “It’s good to start off with a vegetable,” says Joan Salge Blake, RD, a spokeswoman for the Academy of Nutrition and Dietetics. “But once you fry it, you’re frying in calories.” The onion blossom at one popular restaurant has 1,949 calories, 161 g of fat, and 4,100 mg of sodium — more than double the daily sodium limit for healthy adults.

* BEST: Vegetable Kabobs

Grilled vegetable kabobs offer a nutritious, low-calorie alternative to fried onions. If this isn’t on the menu, ask for a side of grilled vegetables as your appetizer. Veggie kabobs are also easy to make — try skewering onions, red and green bell peppers, mushrooms, tomatoes, and zucchini. Brush with a lower-fat garlic and herb marinade. Two large kabobs will have about 75 calories.

WORST: Spinach Artichoke Dip

Don’t let the word “spinach” fool you. Traditional spinach artichoke dip is not a healthy starter. A typical order contains about 1,600 calories, 100 g of fat, and 2,500 mg of sodium. The trouble is the cream base, which is loaded with saturated fat. If you make this dip at home, try using a base of nonfat Greek yogurt instead.

* BEST: Spinach Salad

photolibrary_rm_photo_of_spinach_saladThe best appetizers are low in calories, but satisfying enough to curb how much you eat during the rest of your meal. Salads made with spinach or other leafy greens do this very well. Studies suggest you’ll eat about 10% less during a meal if you start off with salad. A cup of fresh spinach with a tablespoon of vinaigrette has about 80 calories.

* BEST: Crab Cakes

Blake recommends using appetizers to work in healthy foods you might be eating too little of. Seared crab cakes offer an appealing way to get more seafood into your diet. Served with chili sauce, a typical crab cake has about 300 calories, 20 g of fat, and 960 mg sodium

WORST: Cheese Fries

The worst appetizers can “take over the meal,” Blake warns. “Some of them have more calories than the main entrée.” One offender is cheese fries — French fries with melted cheese on top. Variations may include bacon bits or ranch dressing. A full order packs up to 2,000 calories, 134 g of fat, and 2,800 mg of sodium — more than you should eat in a whole day.

WORST: Cheeseburger Sliders

Don’t be fooled by their size — “sliders” pack a lot of calories into a tiny sandwich. A typical restaurant order includes three mini-burgers with cheese and sauce, totaling 1,270 calories, 82 g of fat, and 2,310 mg of sodium.

* BEST: Beef Skewers

When you’re craving a meaty appetizer, opt for beef skewers. In Asian restaurants, this may be listed as beef satay — skewers of beef with peanut sauce. At home, you can grill skewers of lean beef with onions, garlic, hoisin, soy, and barbecue sauce. A quarter-pound serving has about 130 calories, 5 g of fat, and 803 mg sodium.

WORST: Loaded Potato Skins

Potato skins filled with melted cheese, meats, and sour cream are as fattening as they are tempting. “You’re taking a potato and adding saturated fats,” Blake cautions. At more than 150 calories a pop, the trick to enjoying these is to have just one. Devour a whole plateful and you’ll take in about 1,340 calories, 94 g of fat, and 1,850 mg of sodium.

* BEST: Stuffed Mushrooms

Stuffing mushrooms instead of potato skins helps keep the portion size down. Mushroom caps filled with cheese and breadcrumbs have less than 50 calories each. That means you can eat half a dozen and still keep your appetizer under 300 calories, along with 19 grams of fat, and 720 mg of sodium.

WORST: Fried Calamari

photolibrary_rf_photo_of_fried_calamariLike many forms of seafood, squid can be nutritious. But when you bread it and fry it in oil, you’re drenching it with calories and fat. A typical restaurant portion contains about 900 calories, 54 g of fat, and 2,300 mg of sodium — not including any sauce.

WORST: Mozzarella Sticks  There’s something about a stick of warm, gooey cheese that is irresistible — until you take a look at the nutritional facts. A typical order has 930 calories, 48 g of fat, and 2,640 mg of sodium. That puts mozzarella sticks pretty much on par with chicken wings.

* BEST: Shrimp Cocktail

Shrimp cocktail is very low in saturated fat and calories. It’s also a refreshing source of omega-3 fatty acids, which promote healthy circulation. To keep the calorie count low, stick to tomato-based sauce. A serving of shrimp with cocktail sauce has about 140 calories.

WORST: New England Clam Chowder

Clam chowder sounds like it should be healthy, especially as a way to take in some extra seafood. Unfortunately, the New England variety is made with a fattening cream base. A 12-ounce bowl contains about 630 calories, 54 g of fat, and 890 mg of sodium.

* BEST: Vegetable Soup

Like salad, having a bowl of soup can curb how much you eat during the rest of the meal. The key is choosing a low-calorie option, such as a tomato-based vegetable soup. A 12-ounce bowl has about 160 calories, 3.5 grams of fat, and 1,240 mg sodium. Stay away from cream-based vegetable soups, which are higher in calories and saturated fats. When buying canned soup, look for those marked “low in sodium.”

WORST: Chicken Wings

A typical appetizer portion of buffalo chicken wings has more than 700 calories and 40 g of fat. Ranch sauce adds another 200 calories and 20 g of fat. That’s 900 calories and 60 g of fat — not to mention more than 2,000 mg of sodium — before you even get to your main meal.

* BEST: Lettuce Wraps

If you’re craving spicy chicken, skip the wings and try lettuce wraps. You can make these at home by wrapping diced spicy chicken and vegetables in a lettuce leaf. Each wrap has 160 calories and 7 g of fat. If you order this appetizer at a restaurant, be sure to share. A plate of four wraps has a total of 640 calories, 28 g of fat, and 650 mg sodium.

* BEST: Edamame edamame3

Go out on a limb and try something entirely different. These green pods, known as edamame, are a popular appetizer in Asian restaurants. It’s fun to open the pods and pop the young soybeans into your mouth. One serving has 122 calories, and 5 g of fat.

* BEST: Sliced Peppers with Salsa

For a homemade alternative to chips and dip, try sliced peppers or other veggie sticks with salsa. Cut up red and green bell peppers and use them as tortilla chips for dipping in salsa. This is a fun way to sneak more vegetables into your diet. You can dip a whole pepper’s worth of “chips” and stay under 50 calories.

WORST: Chili Cheese Nachos

They may be a festive way to start an evening out, but nachos and cheese dip are among the least healthy appetizer choices. Eat an entire order yourself, and you’ll take in 1,680 calories, 107 g of fat, and 4,270 mg of sodium — nearly twice the recommended daily limit for sodium.

APP-Chili-Cheese-Nachos-LPicture source :

9 Best Times To Drink Water

How do you feel about drinking water? Try these tips for identifying nine times that your body needs drinking water most.

1. Drink water when you first get up.

Refresh your system with a drink of water. Without water to “wake up and turn on” the body each day, you may be running on empty, especially if you skip breakfast altogether. Have a glass of cool water right after you wake up in the morning to tell your body it’s time to get started. Like a gently flowing stream that pushes along debris and rocks, your circulatory system needs fluid to get rid of stubborn free radicals and residue from burned calories that were used during the night’s metabolism.


2. Drink water before each meal.
Drinking water before a meal helps you feel fuller, so you may be less likely to attack your meal like a starving person.
Water helps prepare the stomach for the food that will follow, waking up taste buds on the tongue and moisturizing the stomach lining so brittle or acidic foods won’t be uncomfortable. Having a glass of water clears your mouth of dryness or leftover tastes from earlier dining, drinking, or smoking in anticipation of the food that is coming.

3. Drink water with a snack.
Between meals, if you feel hungry, try some fresh drinking water first to see if you are dehydrated. Sometimes people think they are hungry when they really are just thirsty.
If you shop at the grocery store or supermarket while dehydrated, chances are you are going to spend more to subconsciously fill that empty urge. Drinking water before a snack, or with one, will help you feel full faster and perhaps eat less, a habit that could benefit two-thirds of our nation that is considered overweight or obese.

4. Drink water before a workout.
Depending on the temperature, humidity, and your body’s fluid levels, you may need one or several glasses of water, each about eight ounces, to arm yourself against dehydration during an indoor or outdoor workout. Whether you play for a sports team or simply jog for personal fitness, hydration is essential to help guard against heat stroke in warm weather and frostbite in cold temperatures, as your body’s circulation plays a protective role in both seasons. Resized-istock_000003170112xsmall

5. Drink water after a workout.

Following your exercise session, drink up to replace fluids lost by sweating and physical labor.
Don’t drink too much too quickly, or you could induce stomach cramps. But make sure you drink enough so you don’t stay dehydrated.

6. Have water with your medication, if allowed.
If you are allowed to take water with your medication, do so. Water helps to dissolve the medication and spread it throughout your digestive organs for rapid absorption. Water prepares the tissues to receive the substance and put it to work right away.
Water also helps medicine work its way through your system and out the other end, which can be beneficial when you take harsh medications with side effects.

7. Drink more water to prevent illness following exposures.

If you are around sick people in the hospital or at work and school, drink a little more water than usual to wash away germs and viruses that your body may have picked up from exposure to these people.
A well-hydrated body helps to move along any invaders before they settle down and multiply in your system.
Drinking water each day before or after going out in public can help to prevent certain types of viruses, or lessen their severity.

8. Drink more water when you’re ill.

When you do become ill, drink plenty of fluids—the old-time recipe still works.
Most experts recommend drinking eight glasses of water each day (eight ounces per glass), in addition to other fluids like tea, juice, and soup. People in the hospital often have an IV dripping water into their vein continuously so they can keep hydrated as well as maintain a line to your body if medications are needed.
9. Have a glass of water when you’re tired.
Tired? Fatigued? Need a nap but can’t take one? Have a glass of water.
Because of its ability to move quickly throughout the body, water can reach your brain and activate it right before a meeting or other situation where you need to pay attention. Cold water, especially, will wake up your body to keep you alert.



12 Ways You May Be Hurting Your Immune System

It’s time to wise up to things you do every day that sap your immune system and slash your chances of staying healthy for the long haul……

  • Drinking Too Much Alcohol

Raise a glass too frequently and your health may suffer. Both drinking heavily on a single occasion and drinking often can compromise your immune system, according to researchers at the University of Massachusetts Medical School in Worcester who reviewed published studies on alcohol use, infection, inflammation and immunity from 2000 to 2008. Too much alcohol can leave you vulnerable to infections, poor wound healing, and heart, liver, and pancreatic diseases. “It’s not good for white blood cells [which defend the body against infectious diseases], either,” says Neil Schachter, M.D., professor of medicine at the Mount Sinai School of Medicine in New York City and author of The Good Doctor’s Guide to Colds & Flu. Your best bet: Drink moderately, defined as a max of one drink per day for women and two for men

  • Eating Too Much Fat

High-fat diets may make certain immune system cells more sluggish and less functional, compromising their ability to protect you from illness. Fortunately, cutting back on fat can kick your immune function up a few notches. Researchers at Tufts University compared the effects of a typical Western diet (containing 38 percent fat) with a cholesterol-lowering diet (28 percent fat) on immune function. The findings: the lower-fat diet enhanced the function of T-cells, a type of white blood cell that helps ward off infections. Your to-do: Curb fat intake, particularly saturated and trans fats (polyunsaturated and monounsaturated fats are healthy). For starters, try the Dietary Approaches to Stop Hypertension (DASH) diet or a Mediterranean diet, advises Dr. Schachter


  • Stress Overload

Chronic stress can take a toll on your body and mind — and your immune system isn’t, well, immune to these effects. “Ongoing stress suppresses circulation of immune cells, as well as inhibiting the activation of the immune response, which is key to clearing viruses and bacteria,” explains Bruce McEwen, Ph.D., head of the Harold and Margaret Milliken Hatch Laboratory of Neuroendocrinology at Rockefeller University in New York City and author of The End of Stress As We Know It. Recent research from Tel-Aviv University in Israel found that continuous stress can even disrupt the effectiveness of pharmacological and behavioral treatments designed to stimulate immune function. Get ahead of your stress by incorporating meditation, yoga or deep breathing into your daily life. Do it for the sake of your peace of mind and your immune system.

  • Skimping on Sleep

Healthy women who get less sleep have sluggish “natural killer” cells, a type of white blood cells that defend against tumors and viral infections, according to research at the Mount Sinai School of Medicine in New York City. Research from Germany also suggests that adequate sleep is important for T-cell function. According to McEwen, too little sleep triggers elevated levels of cortisol (the stress hormone) and triggers the inflammatory response, both of which compromise the immune system. The inflammatory response is part of the immune system’s defenses against injury, helping to repair it. When it’s inadvertently triggered, it can actually cause tissue damage. So make sleep a priority. Most experts recommend seven to nine hours a night. If you do lose sleep one night, make up for it with a midday nap.

  • Being Overweight

obesity02wj6Being overweight can wreak havoc on your immune system: The body’s fat tissue produces hormones that activate the immune system’s inflammatory response, according to researchers. The potential fallout: These elevated inflammatory substances can increase your risk of developing heart disease, type 2 diabetes, cancer and other diseases. (Obesity can also depress T-cell function, says Schachter.) Fortunately, losing weight — by decreasing your calorie intake and increasing your calorie burn through physical activity — can help improve immune function, Schachter says. In a study at Tufts University, researchers had slightly overweight adults with elevated cholesterol levels go on a low-fat diet (with 15 percent of their daily calories from fat). After 12 weeks, the subjects lost weight, lowered their cholesterol and boosted their immune response. That’s called a triple win!

  • Experiencing the Letdown Effect

Have you ever wondered why you can make it through a pressure-packed series of deadlines with your health intact, only to get sick on vacation? This phenomenon, called “the letdown effect,” has to do with a too-rapid de-stressing process that sparks physiological changes in the body, lowering immunity and increasing inflammation, according to Marc Schoen, Ph.D., assistant professor of medicine at the UCLA School of Medicine. “When the stress is over, you’re left in a physiologically vulnerable state so any germs you may encounter pretty much have an open window to make you sick.” To avoid this, help your body downshift gradually out of stress mode: Engage in short bursts of exercise (like a 5-minute brisk walk or jog), mental problem-solving stints (like playing Scrabble or board games) or relaxation-visualization techniques that create a floating feeling in your body, Schoen advises. “Doing any of these two to three times a day for a few days after the stress ends will kick up your immune response and help you avoid the letdown effect.”

  • Leading the Frequent-Flier Life

Chronic jet lag can hurt your immune system. The diminished immune function isn’t related to sleep loss, but disruptions to the body’s internal clock (though researchers don’t know precisely why). What to do if you’re a frequent, long-distance flier? “Those who travel frequently should make sure they get adequate sleep, and do things that improve health for anyone — eat well, exercise and reduce stress,” advises study coauthor Alec Davidson, Ph.D., assistant professor of neurobiology at Morehouse. That way, you can improve your chances of having a bon voyage!


  • Being a Member of the Lonely-Hearts Club

According to research from Carnegie Mellon University in Pittsburgh, lonely college students with small social networks had a poor antibody response to the flu shot. Similarly, older adults who didn’t have much social support also had a diminished response to the flu vaccine, according to research from the University of Rochester Medical Center in Rochester, New York. Consider this a good reason to stay socially connected — by making new friends and acquaintances and reaching out to old ones regularly.

  • Repressing Your Feelings

Research suggests that repressing your emotions can have a detrimental effect on immunity. Stifling your feelings instead of actively coping with an ongoing crisis or frustration can strain your entire body, influencing your immune, cardiovascular, and hormonal system in negative ways, explains James Pennebaker, Ph.D., professor and chair of psychology at the University of Texas at Austin. The solution: Express your feelings about upsetting issues in order to deal with the emotional stress. A study at King’s College in London found that writing about a traumatic event led to enhanced healing of physical wounds over three weeks. People who wrote about traumatic events had a stronger immune response to the hepatitis B vaccine, according to research at the University of Auckland Medical School in New Zealand. “Writing or talking about an unresolved trauma helps you put the event into perspective, organize it, and ultimately get through it,” notes Pennebaker, author of The Secret Life of Pronouns: What Our Words Say About Us. “Afterwards, people sleep better, feel and think better, and have richer social lives,” all of which can bolster the immune system.

  • A Vitamin or Mineral Deficiency

Deficiencies in vitamins A, C, B-6, D, E, and folic acid, and insufficient levels of the minerals selenium, zinc, iron and copper can negatively alter immune function even if the deficiencies are relatively mild, according to numerous studies. So it pays to make a concerted effort to consume all the nutrients your body needs from a well-balanced diet. If you can’t get all the vitamins and minerals you need from food, talk to your doctor about taking a multivitamin and mineral supplement. Your immune function may depend on it.

  • Prolonged Depression and Grieving

images878789Research from Belgium found that people who had major depression or a chronic form of mild depression also had depressed immune systems, particularly the natural killer cells. Similarly, research at the University of Birmingham in the U.K. found that women experiencing bereavement due to the recent death of their husbands had significant reductions in natural killer cell activity. The take-home message: If the depression interferes with your ability to function in everyday life for longer than a few weeks, or the grieving process does not improve over several months, seek professional help. Besides improving the quality of your life, treating depression or prolonged grief with psychotherapy and/or medication may make a difference to your immune function, too.

  • Being Surrounded by Noise

If it seems as though your world is getting louder and louder, your immune system has probably noticed, too. Excess noise has long been recognized as a form of environmental stress, one you often don’t have any control over. Now, research from Japan suggests that chronic exposure to noise may suppress immune function on a cellular level, as well as antibody responses, which can increase your susceptibility to illnesses and infections. Try to turn down the volume in your life by upgrading to quieter appliances, installing double- or triple-pane windows or wearing ear plugs at bedtime.