Friday, 25 April 2014


Every year more and more people worldwide are expected to be diagnosed with cancer, a disease commonly believed to be preventable. Only 5–10% of all cancer cases can be attributed to genetic defects, whereas the remaining 90–95% has their roots in the environment and lifestyle. The lifestyle factors include cigarette smoking, diet (fried foods, red meat), alcohol, sun exposure, environmental pollutants, infections, stress, obesity, and physical inactivity. The evidence indicates that of all cancer-related deaths, almost 25–30% are due to tobacco, as many as 30–35% are linked to diet, about 15–20% are due to infections, and the remaining percentage are due to other factors like radiation, stress, physical activity, environmental pollutants etc.

There is growing medical evidence that when excessive free radicals are allowed to exist near the nucleus of the cell, DNA of the cell can be damaged. The DNA of the nucleus is especially vulnerable when a cell is dividing, during which time the DNA strand is literally unwound and stretched out. Researchers are now able to confirm not only that, free radicals can damage the DNA nucleus of a cell, but also which strands of the DNA they damage most frequently.

When met with an onslaught of carcinogens, the body’s defense unit will be busy trying to repair the damaged DNA. But in times of heavy oxidative stress, free-radical damage overwhelms the repair system and can lead to mutation of the DNA. Free radicals can also wreak damage on the genetic structure of the DNA, which can then lead to abnormal growth of the cell. As these cells continue to replicate, this mutated DNA is carried to each newly developed cell. When there is further oxidative stress to this mutated DNA of the cell, more damage occurs. The cell will then begin to grow out of control and take on a life of its own. It develops the ability to spread from one part of body to another, thus becoming a true cancer.

The good thing is that, it takes years to develop a cancer (20 or more) to develop from initial mutation to full blown manifestation. So you have numerous opportunities to intervene in this process. 
Here is how you can help yourself,
  1. Decrease the risk of developing cancer by reducing smoking, alcohol, opting for low diet, reducing exposure to radiation. Be aware of carcinogens (cancer causing agents) such as pesticides, herbicides (in food), and asbestos and remove them out of your life.
  2. Increase body’s immune system and nourish the body’s repair systemby giving the body anti-oxidants which can prevent further oxidative stress by balancing free radicals to lower cancer risk, for few people it is absolutely not possible to eliminate exposure to carcinogens.
Increasing intake of vitamin A, vitamin C, vitamin E and beta-carotene can significantly reduce oxidative damage to the DNA

Studies have shown patients treated with antioxidants, with or without chemotherapy and radiation, have many benefits. Patients have been noted to tolerate standard treatment better, experience less weight loss, have a better quality of life, and most importantly, live longer than patients receiving no supplements. It is time to research the role of these agents in conventional oncologic treatment, rather than dismiss them as a class based on theoretical concerns.

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Diet for Glowing Skin

Skin Care

This is era is all about looking smart. You may be genius, outstanding at the work. But if your appearance is not good, you may not fetch good value for yourself. Your external appearance makes your image in the public and within yourself. When you look smart, you feel confident; you attract good thoughts in mind. And to look smart, your skin plays an important role than your cloths. Bright, radiant, hydrated, oil balanced and allergy free skin is a one that everyone dream about and has right to get it. Your skin is a symbol of your mood, physical state and attractiveness.

Diet for Glowing Skin
How can I get a glowing, radiant skin?                                      
What is the Diet for glowing skin?

What is the treatment for good skin?

The skin is the outer covering of the body and the largest organ. The skin has multiple layers of tissues and guards the underlying muscles, bones and internal organs. It is the only organ which has highest exposure to outside pollution, radiation. Skin insulates internal organs from outside invasion, regulates the body temperature, and synthesizes vitamin D. Skin has basically two parts, epidermis (outer layer which is visible to all) and dermis (contains the hair follicles, sweat glands,other glands and blood vessels). At the bottom of the epidermis, new skin cells form and tend to move upwards toward the top of your epidermis. This trip takes about 2 weeks to a month. As newer cells continue to move up, older cells near the top die and rise to the surface of your skin. The skin which you are looking is actually a dead skin cells.

Skin pigmentation varies among populations, and skin type can range from dry to oily. Such skin variety provides a rich and diverse habitat for bacteria.  However, our skin health also depends upon our internal health. If you want a glowing healthy skin, no matter what the skin type and texture you have, you need to consider following daily regime both externally and internally.

External regime Internal regime
1.  Daily exfoliation is important to remove your dead skin and dirt from your face through cleanser. Cleanse your intestine with dietary fiber to throw out toxic element from your body.
2.  Toning is important to balance the PH level of the skin and it balances the oil. Enrich your diet with water and vitamins and minerals.
3.  Hydrate your skin with moisturizer it gives the smoothness and shinning to your skin. Diet rich in vitamin E, vitamin C, vitamin A provides skin smoothness, shinning.
4.   Some special product like whiting essence to brighten up our skin externally. Increase the intake of citrus food rich in
vitamin C.
5.  To get smooth texture on the skin consider some smoothening cream. Internally we need vitamin E, selenium for nourishment and smoothness purpose
6. Use an under eye cream to reduce puffiness of under eyes. Enrich your diet with omega 3 rich food.
7. Consider applying suns cream when going out Vitamin E and Vitamin C protects our skin cell from free radical damage internally.
8. To acne control can use some special products to control their growth and breakout. Include zinc, vitamin B to promote healthy skin and boosting blood circulation

If you want to look beautifully, you have to be healthy internally. That means you have to get proper nutrition and healthy diet in proper amount to promote healthy skin in addition to your daily skin regime.

Wednesday, 9 April 2014

Weight Management Tips

Weight Management
Now a days, it is very largely discussed topic among men and woman of all age groups. Everybody dreams to be in well shape and look good. However, very few people achieve their dream weight. It is very common now for people to take a gym subscription but seldom had they hit the gym regularly. Even after regular exercise many fail to reduce weight or some actually tend to gain little.
So what are the causes of weight gain?

What is restricting my weight loss?

Well, there are several reasons. If weight loss/gain is sudden and abrupt you must consult your doctor and get diagnosed. However weight gain is gradual that means there is something wrong with energy balance. You heard it right! Law of conservation of Energy. That says “Energy can neither be created nor be destroyed. Energy can be converted into one form to another”

The food you consume, gives you energy. This energy can then be utilized to do different forms of day to day work ranging from sedentary to heavy work. However our body knows the intake of food is intermittent, so our body keeps some reserve for future use. Roughly an excess of 9 kCal energy intake can be converted into 1gm of fat for future use.  The reverse is also true. But this conversation takes time. So body stores some energy into some battery cells called glycogen (a form of glucose) which is easily converted into energy with the help of insulin whenever the body needs energy.

So all in all, if a person requires say 2200kCal energy per day and he consumes say 2290 kCal on that day, additional 90 kCal will be converted into 10 gm fat for future use(assuming that the body’s insulin secretion is enough to cater 2000kCal energy into glycogen). If this energy is not utilized, it remains stored in the body. You may not feel 10 gm weight gain but, over a period of time as you accumulatemore fat due to high energy intake; your weighing machine begins to pick reading disturbing your day to day sleep.

So excess energy intake is the culprit for weight gain? If I reduce food intake, will I be able to reduce weight ?”

Well, you could, but eating less will make your body starved for other nutrients such as vitamins and minerals. Vitamins and minerals are essential for the normal growth and development of a multicellular organism. They are also essential nutrients for the healthy maintenance of the cells, tissues, and organs that make up a multicellular organism.

So what to do to reduce weight?”
You don’t have to eat less. You have to just eat right.

Weight Management
Here we give two basic steps which has to be accompanied with positive attitude for weight loss.

1.       Exercise: Exercise is bodily activity that enhances or maintains physical fitness and overall health and wellness. Frequent and regular physical exercise boosts the immune system, and helps prevent the diseases. When you hit gym your main aim is to burn the fat and you start working at it. However for most people, the exercise is over in as early as 30 minutes. When you work, your body first burns the most easily available and convertible nutrients, glycogen. Once the glycogenstock is over, then for any additional 9 kcal requirement, your body draws 1gm of fat. This process of initiating the fat burning takes at least 40-45 minutes of moderate to heavy exercise depending upon individuals. So if you want really to shed your fat, at least 1 hr of heavy exercise is required .

2.       Reduce energy intake: As mentioned earlier “You don’t have to eat less. You have to just eat right”. Be selective to what you are eating, reduce empty calories in your food. Select food which will provide you complete stock of vitamins and minerals required for the day with low fats and carbs.  Foods high in fiber delays fat absorption so consideration shall be given to fiber rich diet.

Continue step 1 and 2 until you get desired change.

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Wednesday, 2 April 2014

Weight Management

Weight Management – Part 2

Empty Calories

The term applies to food that supplies food energy but little or no other nutrition. Foods containing empty calories typically contain processed carbohydrates and ethanol (alcohol), and to some extent fats. Also known as a discretionary calorie, an empty calorie has the same energy content as any other calorie but lacks many accompanying nutrients such as vitamins, dietary minerals, antioxidants, amino acids, or dietary fiber. The Body requires certain essential nutrients, but food energy intake must be balanced with the physical activity to maintain a proper body weight. People who engage in heavy physical activity need food energy as fuel, which can be supplied by empty calories in addition to foods with essential nutrients. Sedentary person and those eating less to lose weight may suffer malnutrition if they eat food supplying empty calories but not enough nutrients.
The following foods are often considered to contain mostly empty calories and may lead to weight gain:
  • Cake, cookies, sweets, candy, ice cream, soft drinks, fruit-flavored beverages and gelatin and other foods containing added sugars (including High-fructose corn syrup, HFCS)
  • Margarine or shortening, and other fats and oils (although some consumption of fats is essential to health)
  • Beer, wine, and other alcoholic beverages
Take following example of a mini lunch at your nearest fast food outlet

Energy (kCal)
Protein (g)
Fats (g)
Carbo-hydrates (g)

Coke-250 ml
Regular Fries
Total per lunch

Take a closure look at the last row of total energy intake and protein, fats and carbs intake

Take another example of a mini meal at your nearest pizza outlet

Energy (kCal)
Protein (g)
Fats (g)
Carbo-hydrates (g)
Balanced Diet

6" PAN Veggie Pizza
Pepsi-250 ml
Garlic Bread-Regular
Total Per Pizza meal

Take a closure look at the last row of total energy intake and protein, fats and carbs intake Now consider the example of a heavy Indianlunch at your home.

Portion (g)
Total Fat
Average per meal

Take a closure look at the last row of total energy intake and protein, fats and carbs intake It is very evident that even the heaviest lunch at our home (for heavy work) would give more nutrients than the cheapest lunch at fast food center at a cost of lower energy, fats and carbohydrates. Again the amount of vitamins and minerals in a home lunch would be much higher. Micro- nutrients in fast food are nearly absent.

So here are the top foods you can consider in your diet if you have any weight management plans:

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