New life

Face cleancing

Your face looks  back at you from the mirror...does it look dry or oily or listless, or does it look glowing and radiant? This depends on how you take care of your face. Start by giving yourself 15 minutes in the morning and 15 minutes at bedtime.

Tip 1:

Take 1 tbsp of un-boiled milk, dip a small pad of  cotton wool in this and rub on the face gently. Use circular movements, use upward strokes on the neck area . Leave this on for 15 minutes. Wash  with cold water.

Tip 2:

Take a thick slice of cucumber. Don't peel the slice, rub in a circular motion all over the face and neck areas. Wash after 15 minutes.

 

Tip 3:

Have a tomato, gently rub over face and neck and wash after 15 minutes.

 

Tip 4:

Take the half of a lime peel, from which the juice has been extracted, rub this firmly on the face and the neck. Using a Scrub-(once in 3-4 days).
After washing off the milk or juice - take a tsp of oat bran or wheat husk or gram flour (besan). Make a paste with a few drops of water and rub the face and neck gently with this. This sloughs  away the dead cells and gives the face a glow. Don't use soap , just splash on cold water that will act as an astringent and close the pores.
Tip 5:
Use green gram powder or rice flour mixed with curds instead.

Oily Skin: If the face is oily,

After a bath as a base for make-up use some diluted limejuice to dab on before application of foundation or any other make-up.  

Tip 6:

Diluted buttermilk dabbed on the face and left for 15 minutes, gently wipe with moist cotton wool before applying make-up.

 

Tip 7:

Rub the face well with anice cube.

 

Tip 8:

Slice an Apple into thin slices. Place these on the face and leave for 15 minutes. These soak up the extra oil and helps to close pores.

Hope you got pure natural face clencer... Enjoy doing daily in your life

Health benefits of dates

Dates nutrition facts

What nutrients are there in dates?  A lot indeed!  Here are delicious dessert fruits with much needed minerals and energy to help you stay fit and healthy!

Botanically; they are the fruits grow on the palm tree belonging to the family of Arecaceae of the genus: Phoenix and scientifically named as Phoenix dactylifera. The date palm is believed to have originated in the lands around the banks of Nile and Euphrates rivers. It is now extensively cultivated for its edible fruit in warm climates across all the continents.

The date fruit is a "drupe" in which an outer fleshy part (exocarp and mesocarp) surrounds a shell (the pit or stone) of hardened endocarp with a seed inside. Each fruit is oval to cylindrical in shape, 3–7 cm long, and 2–3 cm diameter, and when unripe, range from bright red to bright yellow in color, depending on the variety.

The taste is sweet, like a mix of sugar syrup and honey.  They contain a single, brown colored, hard seed about 2–2.5 cm long and 6–8 mm thick.

There are many varieties of date-palm cultivated and some important varieties that are popular for their high quality are ‘Amir Hajj’, ‘Saidy’, 'Khadrawy' and 'Medjool'.

Health benefits of dates

§  Wonderfully delicious, dates are one of the most popular fruits with an impressive list of essential nutrients, vitamins and minerals, required for normal growth, development and overall well-being.

§  Fresh date is made of soft, easily digestible flesh with simple sugars like fructose and dextrose that when eaten replenishes energy and revitalizes the body instantly; thus, for these qualities, dates are being used to breakfast during Ramadan months.

§  The fruit is rich in dietary fiber which prevents dietary LDL cholesterol absorption in the gut. It is also a good bulk laxative. The fiber content helps to protect the colon mucous membrane by decreasing exposure time and as well as binding to cancer causing chemicals in the colon.

§  Dates contain many health benefitting phytonutrients flavonoid polyphenolic antioxidants known as tannins. Tannins are known to have anti-infective, anti-inflammatory and anti-hemorrhagic properties.

§  They are a good source of Vitamin-A (contains 149 IU per 100 g), which is known to have antioxidant properties and is essential for vision. Vitamin A also required maintaining healthy mucus membranes and skin. Consumption of natural fruits rich in vitamin A known to help to protect from lung and oral cavity cancers.

§  Also rich in antioxidant flavonoids such as beta-carotene, lutein, and zeaxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen free radicals and are found to be protective against colon, prostate, breast, endometrial, lung, and pancreatic cancers.

§  Zeaxanthin, an important dietary carotenoid selectively absorbed into the retinal macula lutea where it is thought to provide antioxidant and protective light-filtering functions; thus it offers protection against age related macular degeneration in elderly individuals.

§  Dates are an excellent source of iron, contains 0.90 mg/100 g of fruits (about 11% of RDI). Iron, being a component of hemoglobin inside the red blood cells, determines the oxygen carrying capacity of the blood.

§  Also, dates are rich in potassium.   Potassium in an important component of cell and body fluids that help controlling heart rate and blood pressure; thus offers protection against stroke and coronary heart diseases.

§  They are also rich in minerals like calcium, manganese, copper and magnesium. Calcium is an important mineral that is an essential constituent of bone and teeth, and required by the body for muscle contraction, blood clotting and nerve impulse conduction. Manganese is used by the body as a co-factor for the antioxidant enzyme superoxide dismutase. Copper is required in the production of red blood cells. Magnesium is essential for bone growth.

§  The date fruit is rich in B-complex group of vitamins as well as vitamin K. It contains very good amounts of pyridoxine (vitamin B-6), niacin, pantothenic acid and riboflavin. These vitamins are acting as cofactors help body metabolize carbohydrates, proteins and fats. Vitamin K is essential for many coagulant factors in the blood as well as in bone metabolism.

Selection and storage

Dates are available in the store year around. Some varieties of fresh, soft, good quality dates are available from September through December. In some dry climates regions of Africa, dates are picked when they are just mature and allowed to ripen inside the jars.

In the stores, soft, semi-dry and dry types of dates are put for sale.  Dry dates can be kept at room temperature for several months.

Preparation and serving method

High quality dates have been handpicked directly from the bunch and sold as premium variety in the markets.  On a large scale, most are harvested by cutting the entire cluster, fumigated, cleaned, graded, packed, stored under refrigeration, and released to markets according to demand.

 

Here are some serving tips:

• Dry and soft dates are usually eaten out-of-hand.

• They can be stuffed with fillings such as almonds, walnuts, candied orange and cream cheese.

• They can also be chopped and used with fruit salad and in a range of sweet and savory dishes.

• Dates are also being used to prepare juice and Jallab (a type of syrup popular in the Middle East and made from dates, grape molasses and rose water).

Eating Right When Pregnant

Good nutrition during pregnancy, and enough of it, is very important for your baby to grow and develop. You should consume about 300 more calories per day than you did before you became pregnant.

Although nausea and vomiting during the first few months of pregnancy can make this difficult, try to eat a well balanced diet and take prenatal vitamins. Here are some recommendations to keep you and your baby healthy.

Goals for Healthy Eating When Pregnant

• Eat a variety of foods to get all the nutrients you need. Recommended daily servings include 6-11 servings of breads and grains, two to four servings of fruit, four or more servings of vegetables, four servings of dairy products, and three servings of protein sources (meat, poultry, fish, eggs or nuts). Use fats and sweets sparingly.
• Choose foods high in fiber that are enriched such as whole-grain breads, cereals, pasta, rice, fruits, and vegetables.
• Make sure you are getting enough vitamins and minerals in your daily diet while pregnant. You should take aprenatl vitamin supplement to make sure you are consistently getting enough vitamins and minerals every day. Your doctor can recommend an over-the-counter brand or prescribe a prenatal vitamin for you.
• Eat and drink at least four servings of dairy products and calcium-rich foods a day to help ensure that you are getting 1000-1300 mg of calcium in your daily diet during pregnancy.
• Eat at least three servings of iron-rich foods per day to ensure you are getting 27 mg of iron daily.
• Choose at least one good source of vitamin C every day, such as oranges, grapefruits, strawberries, honeydew, papaya, broccoli, cauliflower, Brussel sprouts, green peppers, tomatoes, and mustard greens. Pregnant women need 70 mg of vitamin C a day.
• Choose at least one good source of folic acid every day, like dark green leafy vegetables, veal, and legumes (lima beans, black beans, black-eyed peas and chickpeas). Every pregnant woman needs at least 0.4 mg of folic acid per day to help prevent neural tube defects such as spina bifida.
• Choose at least one source of vitamin A every other day. Sources of vitamin A include carrots, pumpkins, sweet potatoes, spinach, water squash, turnip greens, beet greens, apricots, and cantaloupe. Know that excessive vitamin A intake (>10,000 IU/day) may be associated with fetal malformations.

Articles on Health

Seven Best things for a Healthy Heart

When it comes to eating, a little bit of everything is the key, say experts. Our body needs all foods in moderation. Some help cure bowel problems, some help control diabetes and some keep eye problems at bay. Here are seven foods you should include in your diet to have a healthy heart.

Apples
Apples are a good source of vitamins and minerals like iron, phosphorus, potassium, calcium as well as vitamins A, B and C. "These help in strengthening blood vessels," says Nutritionist Sneha Trivedi, . They also have a low glycemic index, making it safe for diabetics to consume.
 
 

 

 

Garlic
Garlic contains aicin, a powerful antioxidant. Other than that, "It helps lower the bad cholesterol," says Trivedi. This means it prevents your arteries from getting clogged. So use this condiment in your curries, stir-fries and more.
 
 

 

 

Fish
"Oily fish contains omega-3 fatty acids that help to maintain the integrity of blood vessels by keeping them healthy and elastic," says Nutritionist Sushila Sharangdhar. These acids also improve our immune system and help in increasing the good cholesterol or HDL levels. "It also reduces the chances of blood clots," Trivedi adds.

Olive oil
Due to the mono-saturated fats present, olive oil helps in lowering the amount of bad cholesterol. "It is also rich in antioxidants that increase the elasticity of arterial walls," says Trivedi. This in turn prevents heart-related problems.

 

 

 

Wheat
"Wheat is a very good source of fibre, vitamins and minerals," says Trivedi. It helps in reducing the amount of bad cholesterol. Fibre binds with the cholesterol and helps in eliminating it from our body. Other sources of fibre are: oats, barely, bajra, ragi, jowar and other whole grains.

 

 

Dairy
Milk and milk products are a good source of fatty acids. They are also a good source of antioxidants and polyphenols. "Polyphenols protect blood vessels and lower blood pressure, thus preventing cardiovascular diseases," says Sushila.

 

Greens
Green leafy vegetables like spinach and fenugreek are a good source of vitamin B-complex and niacin. "These protect the blood vessels from clots and prevent hardening of arteries," Sushila says. Other sources of B-complex vitamins are berries, citrus fruits and bell peppers.

 

 

 

A healthy diet and moderate exercise will go a long way in maintaining a healthier heart and a happier you!

Health Benefits of Eating Dry Fruits

Health Benefits of Eating Nuts and Dry Fruits

Nuts and dry fruits are cholesterol-free and contain healthy, unsaturated fats, which help lower the risk of heart disease. Nuts also provide magnesium, which helps maintain bone structure and chromium, which helps to ensure proper insulin function. They contain zinc for growth and wound healing, and manganese, which protects against free radicals. All nuts are a good source of vitamin E, an important antioxidant.

ALMONDS

Almonds are rich source of Vitamin E .They are also rich in monounsaturated fats.

Health Benefits

       Lower LDL-cholesterol and reduce risk of heart disease

       Provide protection against diabetes and cardiovascular disease

       Contain manganese, copper & riboflavin which help in energy production

Role in Treating Diseases

Almond decreases postprandial glycemia, insulinemia, and oxidative damage. Almond milk contributes to its beneficial effect observed in infants having milk intolerance. It recovers sore throat also.

CASHEW

Cashew nuts are an excellent source of protein and fiber. Cashew nuts are also a good source of potassium, B vitamins and folate.

Health Benefits

       Contains heart protective monounsaturated fats

       Contains copper which plays role in  antioxidant defenses and energy production

       Help prevent gallstones

       Contains magnesium that helps regulate nerve and muscle tone

Role in Treating Diseases

Cashew nuts help in recovering colon cancer and heart diseases.

WALNUTS

Walnuts are one of the best plant sources of protein. They are rich in fiber, B vitamins, magnesium, and antioxidants such as vitamin E.

Health Benefits

       Excellent source of omega-3 essential fatty acids, a special type of protective fat the body cannot manufacture.

       Help in  cardiovascular protection

       Promotion of better cognitive function

       Helpful in asthma and inflammatory skin diseases such as eczema and psoriasis.

Role in Treating Diseases

Walnuts help in recovering diseases like rheumatoid arthritis, tuberculosis and gastrointestinal problems.

FIGS

Figs contain large amounts of fiber, natural sugars, and minerals.  They are an excellent source of calcium, potassium, magnesium, copper, iron, and manganese. Figs are good source of vitamin B6.

Health Benefits

       Well known for their mild laxative effect

       Very good in case of tachycardia, bronchial asthma, cough, and breast ache.

       Have a high content of fiber and are often recommended to nourish and tone the intestines.

       Effective in helping to control blood pressure.

Role in Treating Diseases

Figs help in recovering anemia, constipation and osteoporosis and reduce fever.

PISTACHIO

Pistachios are rich in potassium, phosphorus and magnesium, and are also a good source of vitamin B6.

Health Benefits

       Cut heart disease risk, the high monounsaturated fat content lowers cholesterol levels in the blood.

       Contain antioxidants in the form of phytochemicals which have been associated with a decreased risk for developing chronic diseases, like cancer.

Role in Treating Diseases

Pistachio helps in recovering anorexia, constipation and nausea.

RAISIN

Raisins are fat free, cholesterol free, and low in sodium.

Health Benefits

       Rich in antioxidants, thus help keep blood clean and flowing

       Promote good oral health

       Contain Calcium which in known for causing bone health

       Contain fiber which softens and cleans  the stomach

Role in Treating Diseases

Raisins help in curing constipation, osteoporosis and macular degeneration.

As with food generally, ‘variety is the spice of life’. So, it is better to eat a variety of nuts and thus obtain a wide range of nutrients.

Maintain Weight

Maintain Your Weight

If, once you've reached your realistic target weight, you go back to your old eating habits and activity levels, you'll put the weight back on. It's as simple as that. Beware of 'how to be even skinnier' media messages that lure you into feeling dissatisfied. You have a life to live and enjoy, so hang on the satisfaction of being at a comfortable, healthy weight you can sustain.

· Continue to eat a balanced, lower fat diet with plenty of fruit and vegetables

· Don't avoid any foods, just watch portion sizes and limit the amount of certain   foods

· Have three regular meals a day at regular times (starting with breakfast), and fewer snacks

· Eat out occasionally, but limit fast food

·Sit down to eat your meals, take time over them and pay attention to what you're eating

·Keep 'self-monitoring' to stay conscious of your new eating and activity habits

 Flexible Restraint

Many slim people who stay that way by 'watching their weight', show flexible restraint, rather than following rigid all-or-nothing rules. They make healthy choices most of the time, but no foods are seen as forbidden. This means enjoying small amounts of favourite foods without feeling guilty. And if you do over-indulge, or have a big night out, cut back a bit or do more exercise the next day to balance things out.

Getting regular physical activity is one of the strongest indicators of long-term success. Not only does it burn calories and increase metabolism-boosting muscle, it also boosts self-esteem and beats stress. Studies show that just walking for 30 minutes or so each day, plus some other activities during the week, may be enough.

Eat Lots of Fruits and Vegetables

Fruits and vegetables should make up a large portion of your diet. They are low in calories, which is good, and they are high in vitamins, minerals, phytochemicals and fiber, which is even better. Experts suggest that you eat five to nine servings of fruits and vegetables every day.

Eating the suggested amount of fruits and vegetables on a daily basis is difficult for many people. Busy schedules, eating on the run, and the temptation of junk foods are all barriers to getting enough fruits and vegetables into your diet.

Do you need some help getting more fruits and vegetables into your diet? Here are some tips:

Make Fruits and Vegetables Convenient at Home

Apples, pears, bananas, oranges and cherry tomatoes don't need any refrigeration. Keep your fruits and vegetables in plain view on your countertop or table. When snack time rolls around it will be easy to grab a piece of fruit or a handful of cherry tomatoes. With this idea in mind, make sure you keep the cookie jar and the candy bars out of sight.

Frozen vegetables are quick and easy: Heat them quickly on the stove or in the microwave. You can choose single vegetables such as peas, carrots, green beans, and cauliflower, or you can try seasoned blends of vegetables.

Pre-cut vegetables and fruit are convenient, but don't buy them with the idea that they will last a long time. Fruit may begin to spoil within a day or two after cutting, however some fruits can be purchased in frozen or canned forms that last much longer.

The pre-cut and pre-washed salads-in-a-bag make meal time easy too. Just don't assume that the pre-washed salad blends are really clean. Give them a good rinse before preparing your meal.

Make Fruits and Vegetables Convenient at Work

Dehydrated fruits such as raisins, dates and dried cranberries keep well in plastic bags. Tuck a bag of raisins in your purse or bag for an easy snack. Single serving packs of apple sauce or fruit cups that don't need refrigeration can also be kept at your desk. Pack sliced carrots and celery with your lunch for a nutritious afternoon snack.

Eating away from home can be difficult, but with some thought you can still get enough fruits and vegetables into your diet. At lunch, choose a side salad instead of French fries and drink juice instead of a soda. Order vegetarian sandwiches and wraps. They are usually low in calories and can give you two or three servings of vegetables with just that one sandwich.

Fruits and Vegetables as Snacks

After school snacks or nighttime snacks often mean bags of greasy chips, bowls of ice cream or bottles of sugary sodas. Those snacks are high in calories and low in nutrition.

Here are some great snack ideas instead:

· Freshly cut vegetables are absolutely delicious with your favorite dip. Eat them at snack time instead of potato chips or tortilla chips. Choose low-fat ranch, dill or French onion dip or make your own low fat spinach dip.

· Drink juice instead of soda. Mix your favorite 100 percent fruit juices with club soda if you miss the fizz.

· Make a delicious parfait instead of scooping up high calorie ice cream. Layer fresh or frozen berries with vanilla yogurt and nuts or granola.

· Eat a chocolate-covered strawberry instead of a candy bar. Choose dark chocolate for the extra antioxidants.

· Instead of milk and cookies, have a small bowl of whole grain cereal with sliced fruit or raisins and low-fat milk.

· Keep seedless grapes in the freezer instead of popsicles and ice cream bars.

Add Fruits and Vegetables to Sandwiches, Salads and on the Side

Eating a salad can give you several servings of fruits and vegetables. Start with some lettuce and add sliced tomatoes, apples, pears, berries, celery, cucumbers, sprouts, raw green beans, broccoli or cauliflower. With so many combinations, you can eat a different salad every day. Eat a salad as a meal once or twice each week.

When you make a sandwich, be sure to add lettuce and a couple of thick tomato slices. Take the rest of the tomato, slice it up and serve it on the side. Add extra vegetables to your soup and stew recipes. If you choose canned soups and stews, add extra frozen vegetables when you heat them.

Set a goal to eat five to nine servings of fruits and vegetables every day. If you need a little help, you can add a delicious fruit and vegetable supplement beverage. 

Benefits Of Swimming

Swimming is a fabulous workout, which has been found to be not only beneficial for the human body, but also perfect for relaxing the mind of the person undertaking it. In summer time, it serves as an excellent exercising choice, which helps you burn off calories, while cooling down your body. Swimming provides you the best of both worlds. On one hand, it provides the cardio benefits of running and on the other hand, it paves way for you to achieve weight training strength building benefits. The reservoir of swimming health benefits is really comprehensive, making the aerobic exercise in demand these days.

Swimming Health Benefits

• Swimming helps maintain the blood pressure and cholesterol of a person, thus ensuring the well being of his/her heart.
• It is good for the health of your lungs and also reduces the risk of stroke, heart attack and diabetes.
• Swimming enhances the flexibility of your joints and provides the scope for boosting your physical activity workout level. In other words, it helps a great deal in your weight loss program.
• It is perfect for those people who have a hard time carrying out weight-bearing, land-based physical activities. This is because your weight in water is about 1/10 of your weight on land.
• For pregnant women as well as for people who are suffering from arthritis and back pain problem, there can be no better workout choice than swimming.
• Swimming minimizes the risk of injuries from physical activity. So, you can easily try out the delightful exercise and enjoy the health fitness benefits it offers, without any attached risk.
• If indulged in on a regular basis, swimming can help build the endurance, muscle strength and cardio-vascular fitness of a person.
• You can indulge in swimming before as well as after a strenuous workout on ground, as a warm-up and cool-down activity, respectively.
• It helps a person exercise almost all the muscles of his/her body, with the main focus being on arms and legs.
• The people suffering from injuries, back pain, arthritis and disabilities, who cannot indulge in a normal workout, can undertake swimming.
• Swimming has been associated with relieving the joint pains, high blood pressure and discomfort that are often experienced during pregnancy.
• Indulging in swimming can help post-surgery patients, who adopt an otherwise sedentary lifestyle, avoid muscular atrophy.

It is found to have soothing effect on the mind as well as the body of a person, mainly by regulating breathing and stimulating circulation

Know about Cholesterol

 

Cholesterol, a waxy substance produced by the liver and found in certain foods, is needed to make vitamin D and some hormones, build cell walls, and create bile salts that help you digest fat. Actually, your liver produces about 1,000 milligrams of cholesterol a day, enough cholesterol so that if you never touched another cheese fry, you'd be OK. But it's hard to avoid cholesterol entirely because so many foods contain it.

Where Does Cholesterol Come From?

Most of your cholesterol is made by your liver from saturated fat in your diet. Some cholesterol also comes from foods such as eggs, meats and dairy products.

Why is Excessive Cholesterol Dangerous?

The extra cholesterol in your blood may be stored in your arteries, causing them to narrow. (A process called atherosclerosis.) If large deposits of cholesterol build up on your artery walls, blood flow can become completely blocked. If this happens inside an artery that supplies blood to the heart, you may suffer a heart attack. If this happens to an artery supplying blood to the brain becomes blocked, you may suffer a stroke.

When to Have Your Cholesterol Level Measured?

Men aged 35 and older and women aged 45 and older should have their cholesterol checked periodically. Exactly how often will depend on your cholesterol level and what other risk factors for heart disease you have.

What is a Healthy Total Cholesterol Level?

Here are the three basic categories for total blood cholesterol:

- Desirable — Less than 200 mg/dL
- Borderline High Risk — 200–239 mg/dL
- High Risk — 240 mg/dL and over

If your total blood cholesterol is lower than 200 mg/dL, your risk of heart attack is relatively low, unless you have other risk factors. That said, it's still a good idea to eat foods low in saturated fat and dietary-cholesterol, and take plenty of physical exercise. Lastly, to monitor possible changes in your cholesterol levels, have them measured every five years — or more often if you're a man over 45 or a woman over 55.

Borderline High Risk

If your total blood cholesterol is 200-239 mg/dL you are in the borderline high risk category. About 1 in 3 Americans fall into this category. Not everyone whose cholesterol level is between 200 and 239 mg/dL, is at high risk for a heart attack. Some people — such as women before entering menopause, and fit young men with no other risk factors — may have high HDL cholesterol and desirable LDL levels. The important thing is to talk over your cholesterol results with your doctor, and ask for clear advice. To monitor possible changes in your cholesterol levels, have them measured every two years - more often if you have other risk factors. Meantime, your doctor will almost certainly advise you to lower your intake of foods high in saturated fat and cholesterol, and start a regular program of exercise, in order to reduce your blood cholesterol level to below 200 mg/dL.

High Risk

If your total blood cholesterol level is 240 or more, you are in the high risk category, with typically twice the risk of heart attack as those people with a cholesterol level of 200 mg/dL or less. About 1 in 5 Americans are in this high risk category. If your "total" cholesterol is 240 or more, your doctor will advise more detailed tests to verify the level of the different types of blood-fats (lipids) in your body. Tests are typically conducted on Low-Density Lipoprotein (LDL), High-Density Lipoprotein (HDL) and triglycerides. Low-density lipoproteins are bad because they deliver cholesterol to the body. High-density lipoproteins are good because they remove cholesterol from the bloodstream.

LDL Cholesterol

This type of cholesterol is bad and has a significant effect on your risk of heart attack and stroke. The lower the LDL cholesterol, the lower the risk. In fact, LDL levels are better predictors of health risk than total blood cholesterol.

LDL Cholesterol Levels

- Less than 100 mg/dL (Optimal)
- 100 to 129 mg/dL (Near Optimal/ Above Optimal)
- 130 to 159 mg/dL (Borderline High)
- 160 to 189 mg/dL (High)
- 190 mg/dL and above (Very High)

To lower your LDL level, your doctor will recommend a low-saturated fat diet with regular exercise. A weight reduction program is typically recommended for overweight patients. Cholesterol-lowering medications may also be prescribed to reduce the risk of heart attack.

HDL Cholesterol

This type of cholesterol is good and helps to reduce the risk of heart attack and stroke.

HDL Cholesterol Levels

- Less than 40 means you're at higher risk for heart disease.
- 60 or higher reduces your risk of heart disease.

Factors that lower the level of good HDL cholesterol include: smoking, overweight or obesity, and a sedentary lifestyle. Progesterone, anabolic steroids and male sex hormones (testosterone) can lower HDL cholesterol levels. Female sex hormones raise HDL cholesterol levels.

Triglycerides

Your triglyceride level is often linked to your HDL level. When the latter are low, triglycerides are often high. In fact, triglycerides, HDL and LDL cholesterol are all interrelated.

Triglyceride Levels

- Less than 150 mg/dL (Normal)
- 150–199 mg/dL (Borderline-high)
- 200–499 mg/dL (High)
- 500 mg/dL or higher (Very high)

Common situations where high triglyceride levels are seen include: diabetes, obesity, high alcohol consumption, high intakes of high-GI carbohydrates, and a sedentary lifestyle. Thus (in addition to eating less saturated fat and dietary cholesterol) weight loss and increased exercise, good blood-glucose management, and reduction in alcohol intake are all especially helpful in reducing triglyceride levels.

Other Risk Factors For Heart Disease

These include:

- A previous heart attack
- Being a man 45 years of age or older
- Having a father or brother who had heart disease before he was 55 - Being a woman who is     in or past menopause
- Having a mother or sister who had heart disease before she was       65
- Cigarette smoking
- High blood pressure or diabetes
- Being Obese (BMI > 30)
- Leading a sedentary life

Calcium for Women

Calcium is a major mineral found in our body. It constitutes 1.5 - 2 per cent of the body weight of an adult person. Our body contains almost 1,200 gm of calcium, of which 98 per cent is found in bones, and about 10 mg/dl is found in blood.

Functions

Calcium in our plasma performs many functions, such as:

• Formation of bones and teeth
• Coagulation of blood
• Contraction of muscles
• Milk production
• Cardiac action
• Keeping cell membranes intact
• Transformation of light to electrical impulses in retina
• In metabolism of enzymes and hormones

The Importance of Calcium in Women

 The primary importance of calcium for women is its function in bone development. Young women (adolescents and young adults) need to make sure they get enough calcium, as they can achieve their peak bone mass just after this age. Adequate amounts of calcium will help her bones reach optimum bone density. This can help protect her from osteoporosis later in life. Mature women need calcium to prevent break down of bone. 

 How Much Does A Woman Need?

The amount of calcium that a woman should get per day ranges from 1000mg-1500mg, depending her age group, and hormonal state.

a) Ages 11-24 (adolescents and young adults): 1200-1500 mg

b) Ages 25-50: 1000 mg

c) Pregnant and nursing: 1200-1500 mg

d) Older than 50 (postmenopausal):

                                 -- on estrogens: 1000 mg
                                -- not on estrogens: 1500 mg

e) Older than 65: 1500 mg

Calcium rich Food

1)Non-dairy foods: broccoli (36 mg/0.5 cup cooked), sardines (420 mg/213 g), clams, oysters, kale (90 mg/0.5 cup cooked), turnip greens (99 mg/0.5 cup cooked), and mustard greens.

2) Artificially calcium-fortified: juices and cereals. Calcium-fortified orange juice contains 320 mg/cup, while calcium-fortified cereals contain 200 mg/cup.

3) Supplements: calcium carbonate, calcium citrate, calcium gluconate, calcium glubionate, calcium lactate, tricalcium phosphate

4) Other forms: Tums, Viactive, Soy milk (200-500 mg/cup). Tums are tablets that contain calcium carbonate. One regular strength tablet contains 200 mg and one extra strength tablet contains 300 mg.

5) Milk (whole, 2%, 1%, and skim) contains 315 mg/cup and fruit-flavored yogurt contains 259 mg per ¾ cup.

Osteoporosis

Osteoporosis affects more women than men, mainly because of the lack of oestregen when a woman starts menopause. That is why it is important for calcium to be replaced through Hormone Replacement Therapy (HRT).

In women’s diet, calcium and iron are recognized as the two most neglected minerals. When pregnant, women could suffer from pre-eclampsia, or high blood. Calcium can help control this, and help with the health of the unborn child up to the first year after birth, if the mother intends to nurse her baby.

The importance of calcium is not just in the areas of teeth and bone strength, or while pregnant. You need calcium to help control your cholesterol and cell environment. It helps contract muscles and prevents cramps.

Milk is not the only way to getting calcium, you can take vitamins, Omega 3 and 6 fatty acids found in fish oil and evening primrose oil. Look for food like juices and dairy products that have calcium in them.

By understanding the importance of calcium in your body, you can take the necessary steps to including it in your daily diet. This is one way to ensure that you grow old gracefully and with as little medical problems as possible.