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Control your blood pressure

According to the American Heart Association (AHA), approximately half of American adults have high blood pressure (hypertension), but the majority (75 %) do not have it under control.Maintaining a healthy blood pressure is important for everyone, especially during the ongoing COVID-19 pandemic.

High blood pressure remains the leading cause of heart attack and stroke, and it is a contributing factor in poor outcomes for individuals who contract COVID-19, the American Heart Association says. Fortunately, high blood pressure also is the most significant controllable risk factor in maintaining heart health.

“Lowering your blood pressure is one of the most important things you can do to reduce your risk of dying from a heart attack or stroke,” says Willie Lawrence, M.D., chief of cardiology, Research Medical Center, and American Heart Association volunteer expert.If you have high blood pressure, work with your healthcare provider to manage your risks. Some small changes that can make a big difference:- Know your numbers. Check your blood pressure regularly with a validated monitor; a value of 120/80 mm Hg (described as “120 over 80”) or lower is considered normal, while a value greater than 130/80 is considered high and increases the risk for heart attack or stroke.

Blood pressure values are expressed as millimeters of mercury (mm Hg) and list the systolic number followed by the diastolic number.- Take your meds. If your doctor prescribes medication to help control high blood pressure, take it as directed, but talk to your doctor if you have concerns.

Also, let your doctor know if you are taking over-the-counter medicines, as these can sometimes interfere with prescription drugs doing their jobs. Some over-the-counter pain relievers, namely ibuprofen and naproxen, can increase blood pressure, the American Heart Association says. Consider acetaminophen for pain relief, or ask your doctor for other options.- Live healthfully. Maintaining a healthy weight, getting regular exercise, and eating a diet rich in fruits, vegetables, and low-fat dairy products and low in saturated fat can help promote healthy blood pressure. In addition, try to keep sodium consumption below 1,500 mg per day.


* Increase intake of omega-3 fatty acids and pomegranate juice for heart health

*Include turmeric, cardamom, cinnamon, capsicum,garlic and ginger in your food as per doctor advice


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How to get rid from Dandruff | Home remedies for dandruff

How to get rid from Dandruff | Home remedies for dandruff


Dandruff is also called flaky scalp or seborrheic dermatitis. It is the production of white flakes of dead skin in the hair or on the shoulders when the scalp becomes dry or greasy. It is most common to the people having oily skin.

1. Fenugreek:

Take two tablespoon fenugreek seeds soaked in water overnight .Make its paste and apply it apply on scalp.Let it function for about half an hour and rinse with mild shampoo. Repeat this process twice a week so that dandruff will lose its place on your scalp.

2. Lemon:

Vitamin C of the lemon makes lemon a remedy for dandruff. Rub lemon slices on your scalp and leave for 10-15 minutes and then rinse it with plain water. Repeat this process twice a week, you’ll slightly get rid of dandruff.

3. Coconot oil:

Take 1-2 tablespoon of coconut oil and add one tablespoon of lemon juice in it. Apply it to your scalp, rub it and message for few minutes. Let it function for about half an hour and rinse with mild shampoo. Repeat this process twice a week so that dandruff will lose its place on your scalp.

4. Neem (Indian Lilac):

Make neem leaf paste by boiling handful neem leaves in 2-3 cup of water and blending it. Strain the paste to get solution and cool it. Apply the solution to your scalp and let it dry for about half an hour and finally rinse your scalp with mild shampoo. Repeat this process twice to thrice a week.

5. Besides these,

-you can apply apple cider vinegar by mixing with tea tree oil

-you can apply a handful baking soda by wetting your hair (do not shampoo after this process)

-you can apply warm olive oil, massage and wrap with towel

After doing these all rinse your hair with mild shampoo.

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Health Benefits of Cantaloupe



Trinomial name: Cucumis melo var. cantalupo.

Wonderfully delicious and unique musky-flavored cantaloupe or “muskmelon” is a member in the large Cucurbitaceae family. In general, melons feature round or oblong shape, measure 4.5- 6.5 inches in diameter and weigh 450 – 850 gm, oftentimes more than a kilo.

Nutrition Tables

Amount Per 100 grams

% Daily Value*

Total Fat 0.2 g 0%

Saturated fat 0.1 g 0%

Polyunsaturated fat 0.1 g

Monounsaturated fat 0 g

Cholesterol 0 mg 0%

Sodium 16 mg 0%

Potassium 267 mg 7%

Total Carbohydrate 8 g 2%

Dietary fiber 0.9 g 3%

Sugar 8 g

Protein 0.8 g 1%

Vitamin A 67% Vitamin C 61%

Calcium 0% Iron 1%

Vitamin D 0% Vitamin B-6 5%

Vitamin B-12 0% Magnesium 3%

Health Benefits:

– Wonderfully delicious with rich flavor, muskmelons are very low in calories (100 g fruit has just 34 calories) and fats.

-The fruit is rich in numerous health promoting poly-phenolic plant derived compounds, vitamins, and minerals that are absolute for optimum health.

– The fruit is an excellent source of Vitamin A, (100 g provides 3382 IU or about 112% of recommended daily levels) one of the highest among cucurbita fruits. Consumption of natural fruits rich in vitamin A has been known to help protect from lung and oral cavity cancers.

– It is also rich in antioxidant flavonoids such as beta-carotene, lutein, zea-xanthin and cryptoxanthin. These antioxidants have the ability to help protect cells and other structures in the body from oxygen-free radicals and hence; offer protection against colon, prostate, breast, endometrial, lung, and pancreatic cancers.

– Zea-xanthin, an important dietary carotenoid, selectively absorbed into the retinal macula lutea in the eye where it is thought to provide antioxidant and protective UV light-filtering functions. It, thus, offers protection of eyes from “Age-related macular degeneration” (ARMD) disease in the elderly.

– It is a moderate source of electrolyte, potassium. 100 g fruit provides 267 mg of this electrolyte. It offers protection against stroke, and coronary heart diseases.

– The fruit also contains moderate levels of B-complex vitamins, such as niacin, pantothenic acid and vitamin C, and minerals like manganese. Commercially, muskmelons are being used to extract an enzyme superoxide dismutase (SOD), which plays a vital role as strong first-line antioxidant defenses inside the human body.

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Amazing Benefits of Drinking milk

Benefits of Drinking milk

In western cultures, milk is commonly seen as a vital part of a balanced diet, providing essential nutrients such as calcium, protein, and vitamin D. Sources of milk and milk products include cows, sheep, camels, goats, and others. “Milk alternatives” include soymilk, almond milk, flax milk, coconut milk, and hemp milk. This article will focus on cow’s milk.

Nutritional content
The nutritional breakdown of milk depends on the fat content.

One 244-gram (g) cup of whole milk with 3.25 percent fat and added vitamin D contains:

149 calories
8 g of fat
12.32 g of sugars
7.69 g of protein
276 milligrams (mg) of calcium
205 mg of phosphorus
322 mg of potassium
124 IU of vitamin D
One 245-g cup of nonfat or skim milk with added vitamins A and D has about:

83 calories
0.2 g of fat
8.26 g of protein
12.47 g of sugars
299 g of calcium
247 mg of phosphorus
382 mg of potassium
115 IU of vitamin D
Milk also provides choline, magnesium, vitamins A, riboflavin, vitamin B6 and vitamin B12.


Calcium has many functions in the body. Its primary job is to develop and maintain healthy bones and teeth.

It is also important for blood clotting and wound healing, maintaining normal blood pressure and muscle contractions, including heartbeat. It may help reduce the risk of some types of cancer. It is important to try to pair calcium-rich foods with a source of vitamin D to improve absorption. The National Institute of Health (NIH) recommends 1,000 mg a day of calcium for individuals over 18 years of age. British experts recommend 700mg calcium per day.


Choline is known as a “vitamin-B like factor.” It is an important nutrient that helps with sleep, muscle movement, learning, and memory.

It contributes to:

maintenance of the structure of cellular membranes
transmission of nerve impulses
absorption of fat
reduction of chronic inflammation

High potassium intakes are associated with a reduced risk of stroke, heart disease, high blood pressure, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones.

A high potassium diet is associated with a 20 percent lower risk of dying from all causes.

The recommended daily intake of potassium for all adults is 4,700 mg per day, but fewer than 2 percent of Americans are estimated to meet this requirement.

Vitamin D (fortified)

Vitamin D is important for the formation, growth, and repair of bones. It also plays a role in calcium absorption and immune function. Deficiency has been associated with osteoporosis, depression, chronic fatigue, muscle pain, PMS, hypertension, and breast and colon cancer.

Health benefits
The nutrients in milk can benefit the body in various ways.

Bone health

Milk can be good for the bones because it provides vitamin D and calcium. This has been thought to make milk and milk products, such as yogurt, useful in helping to prevent osteoporosis.However, Harvard research reveals that high calcium intake, even from dairy, is not associated with lower risk of fractures or osteoporosis. In fact, in countries with some of the lowest calcium intake, around 300mg per day, such as Japan, India, and Peru, bone fractures are lower than in the US. Other strategies to boost bone health include regular physical activity and strength training, avoiding smoking and eating a diet low in sodium and high in potassium.

Brain health

Researchers from the University of Kansas have found that older adults who consume more dairy products have a higher amount of glutathione, a powerful antioxidant, in the brain. Those who consumed three daily servings of milk and milk products had antioxidant levels that were approximately 30 percent higher compared to adults who had less than half a serving. With more research, this study could suggest a new benefit of milk consumption.

Blood pressure and heart health

The high potassium levels in milk can help to protect the heart.
A higher potassium intake and a lower sodium intake are important for reducing the risk of cardiovascular disease, according to the AHA. In one study, those who consumed 4,069 mg of potassium per day had a 49 percent lower risk of death from ischemic heart disease than those who consumed about 1,000 mg of potassium per day. Leafy greens like spinach and kale are also good sources of potassium, along with citrus fruits, bananas, tomatoes, and prunes. However, too high an intake of full-fat dairy products can also increase the risk of atherosclerosis and heart disease.


Adequate vitamin D levels support the production of serotonin, a hormone associated with mood, appetite, and sleep. Vitamin D deficiency has been associated with depression in adults.

Milk provides vitamin D, and it is a good source of calcium. Calcium in milk helps the body absorb vitamin D.

Muscle building and weight loss

Milk is a natural source of high-quality protein, necessary for preserving or increasing lean muscle mass. A healthy amount of muscle supports metabolism and contributes to weight loss and weight maintenance. A high-protein diet appears to lead to greater muscle mass and weight loss, but further research is needed to confirm the long-term benefits. Excess protein can increase acid production and use more calcium from bone to neutralize the acids. This can be detrimental to bone health. Research from the Nurses’ Health Study showed that women who ate 95 grams of protein were more likely to have a broken wrist than women who ate a moderate protein intake of 68 grams per day.

Some people choose to not consume dairy to follow a vegan diet, a paleo diet, or to try to reduce acne and other conditions. Some argue that humans are the only species who continue to drink milk after being weaned, indicating that milk consumption is unnatural. Others have read conflicting research and question the importance of dairy in their long-term health. Some people avoid milk because it triggers an allergic reaction, or they have a lactose intolerance or sensitivity.

Allergies, intolerances, and sensitivity

A lactose intolerance happens when a person does not have enough of the enzyme needed to break down the sugar found in milk for proper digestion. For these people, consuming milk and milk products can lead to bloating, flatulence, or diarrhea. Lactose-free milk has added enzymes to help with lactose digestion. This may ease or eliminate these symptoms. Levels of lactose intolerance vary between individuals.

One person may tolerate products with low levels of lactose, such as yogurt and hard cheeses. Another may be unable to tolerate even a small amount of milk in their coffee. A milk allergy is different from lactose intolerance. It refers to an abnormal immunologic reaction, in which the body’s immune system produces allergic antibodies, such as immunoglobulin E (IgE).

Symptoms include:

gastrointestinal distress, with vomiting and diarrhea
A severe reaction can trigger sudden anaphylactic shock, which can be fatal.

Those with a milk allergy must strictly avoid milk and dairy in any form, including butter, whey, milk, yogurt, and cheese. Sensitivity to casein, a protein in milk, is different from an allergy and lactose intolerance. It can trigger inflammation throughout the body, producing symptoms such as sinus congestion, acne flares, skin rash, and migraines.

Many people can consume dairy products without experiencing an adverse reaction. Anyone who suspects that dairy could be causing symptoms can ask a dietitian to guide them in an elimination diet or recommend food sensitivity testing. This can help determine whether a dairy-free diet may be appropriate.

Cancer risk

High calcium intake from dairy products is associated with a possible increased risk of ovarian cancer in women, and high calcium intake from any source can cause prostate cancer in men.

Flavored milks

Flavored milks with added sugar, syrups, artificial sweeteners, binders, and other ingredients are not generally a healthful option.

Checking the ingredients on the label can help the consumer to check what it is in the pack. While research supports long-term calcium intake from a variety of sources for overall health, it remains unclear if more than one serving of dairy a day is necessary or beneficial to reduce bone fracture risk. Each person needs to make their own, informed decision to follow a healthful diet. What suits one person may not suit the next. A registered dietitian can help an individual make the right decision

Ref: Health Benefits of Fruits:Health Diet

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Home Treatment For Fever | Home Remedies For Fever

Home Treatment For Fever | Home Remedies For Fever


Rise in the body temperature than normal is considered as the condition of fever. Generally, the normal temperature of human being is 98.6 Fahrenheit or 37 Celsius, it may vary in a small amount between people to people. When there is small rise in the body temperature, it is considered as mild fever or low grade fever and only when the body temperature is above 100.4F or 38C, it is medically considered fever. You don’t have to take medicines and treat the low grade fever unless you’ve faced the symptoms of fever.Basically, fever is caused when your body is fighting an infection, such as flu.

1. Basil:

Extract about 1 tablespoon of basil juice from fresh basil leaves. In a cup, mix a tablespoon of each basil juice, ginger juice, lemon juice and honey and serve it 2-3 times a day.

2. Garlic:

Finely mince one garlic clove and add it to one cup of hot water. Steep for 10 minutes, strain and sip it slowly. Drink this twice a day.

3. Apple Cider Vinegar:

Mix two teaspoons of apple cider vinegar and one tablespoon of honey in a glass of water. Drink it 2-3 times a day.

4. Mint:

Add one tablespoon of crushed mint leaves to one cup of hot water. Allow it to steep for 10 minutes, strain and add some honey and then drink it. Repeat this process 3-4 times a day.

5. Besides these,

-Cover the wet sheet with a large beach towel or blanket, then lie down for about 15 minutes. Unwrap yourself when the wet sheet starts to get warm.

-Since the vitamin C assists your immune system in fighting off infection, consume Orange juice and other fruit juices rich in vitamin C.

-Make ginger tea by adding one-half teaspoon of freshly grated ginger to one cup of boiling water and letting it steep for a few minutes. Add some honey and enjoy this tea three or four times a day.

-Drink 8 to 12 glasses of water a day or enough to make your urine pale.

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How to get rid From Headache | Natural Home Remedies For Headache

How to get rid of a Headache | Natural Home Remedies For Headache


Headaches are one of the most common health problems that affects most people at one time or another. Although most headaches are mild and temporary annoyances, some people have headaches that are so severe they need treatment. Headaches are one of the most common ailments, with most people experiencing a headache at some point in their life. They can affect anyone regardless of age, race and gender.

1. Ginger:

Peel the small piece of ginger and extract two tablespoon of ginger. Boil the ginger juice in water for two minutes, add little two tablespoon lemon juice in it. Then, serve it . Repeat this process three to four times a day.

2. Ice Pack:

Applying an ice pack to the back of your neck to feel relieved from headache.

3. Basil:

Extract about 1 tablespoon of basil juice from fresh basil leaves. In a cup, mix a tablespoon of each basil juice, ginger juice, lemon juice and honey and serve it 2-3 times a day.

4. Apples:

Mix half cup of apple cider vinegar with half cup of water and boil the mixture in a covered saucepan. Remove from heat, hold a towel over your head and slowly inhale the steam. This will provide instant relief from sinus headaches.

If you feel headache, just eat a piece of sprinkled apple with salt, and drink some warm water after.

5. Rosemary:

Dab a drop or two of thyme or rosemary essential oil on each temple and on your forehead. Rub gently into the skin, then sit quietly for several minutes.

6. Cinnamon:

Grind some cinnamon sticks into a powder, and add some water to make a thick paste. Apply it on your forehead and lie down for 30 minutes. Then wash it off with lukewarm water.

7. Cloves:

Put two drops of clove oil in a tablespoon of carrier oil and massage your forehead and temples with it.

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Benefits of Onion

 Amazing Benefits of Onions 

Onions are part of the allium family of vegetables and herbs, which also includes chives, garlic, scallions, and leeks. Allium vegetables have been cultivated for centuries for their characteristic, pungent flavors and also for their medicinal properties.

Onions can vary in size, shape, color, and flavor. The most common types are red, yellow, and white onions. Flavors can be sweet and juicy to sharp, spicy, and pungent, often depending on the season in which they are grown and consumed. It is estimated that 105 billion pounds of onions are harvested each year, worldwide. According to the Food and Agriculture Organization of the United Nations (FAO), China is the biggest producer. The possible health benefits of consuming onions include lowering the risk of several types of cancer, improving mood, and maintaining the health of skin and hair.

Fast facts on onions:

  • Onions have been used as food for thousands of years; in ancient Egypt, they were worshiped and used in burial rituals.
  • Onions have many possible health benefits including reducing the risk of obesity, heart disease, and cancer.
  • They are high in vitamins, minerals, and antioxidants.
  • Incorporating onions into a diet is very simple, with a versatile range of ways they can be prepared and cooked in regular foods.

Possible health benefits of consuming onions
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.

Many studies have suggested that increasing consumption of plant foods like onions decreases the risk of overall mortality, diabetes, and heart disease.

Plant foods also promote a healthful complexion, hair, increased energy, and overall lower weight.


Allium vegetables have been studied extensively in relation to cancer, especially stomach and colorectal cancers. Their beneficial and preventive effects are likely due in part to their rich organosulfur compounds. The exact mechanism by which these compounds inhibit cancer is unknown, but hypotheses include the inhibition of tumor growth and mutagenesis, and prevention of free radical formation. Onions are also a source of the strong antioxidant vitamin C that helps to combat the formation of free radicals known to cause cancer.

Colon cancer

High fiber intake from all fruits and vegetables are associated with a lowered risk of colorectal cancer. One study showed that consuming greater than 7 servings of onions per week was associated with a decrease in colorectal cancer.

Prostate cancer

In a paper, published by the Journal of the National Cancer Institute, researchers used a population-based, case-controlled study to investigate the relationship between allium vegetable intake and prostate cancer. They found that men with the highest intake of allium vegetables had the lowest risk of prostate cancer.

Esophageal and stomach cancer

Frequent intake of allium vegetables has been shown to reduce the risk of esophageal and stomach cancer. Several survey-based human studies have demonstrated the potential protective effects of consuming alliums, as well as reports of tumor inhibition of allium compounds in animal experiments.

Sleep and mood

Folate, found in onions, might help reduce depression. Homocysteine prevents blood and other nutrients from reaching the brain, and folate prevents this chemical from building up. Excess homocysteine also interferes with the production of the feel-good hormones serotonin, dopamine, and norepinephrine, which regulate not only mood, but also sleep and appetite.

Skin and hair

Onions are high in vitamin C, which is needed for the building and maintenance of collagen, which provides structure to skin and hair.

Potential health risks of consuming onions
The risks of onion consumption are minimal. However, as with all food that may otherwise be healthful, overconsumption comes with potential health risks. Allergy sufferers may have a problem consuming onions, too. It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is best to eat a diet with variety than to concentrate on individual foods as the key to good health.

Nutritional breakdown of onions
Onions are a nutrient-dense food, meaning that while they are low in calories, they are high in beneficial nutrients like vitamins, minerals, and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein, and 10 percent or more of the daily value for vitamin C, vitamin B-6, and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus, and potassium, and the antioxidants quercetin and sulfur.

How to incorporate more onions into your diet

Look for onions that are dry and firm with little to no scent before they are peeled.

Adding onion is a great way to add flavor to a dish without adding extra calories, fat, or sodium.

They are a staple in many kitchens and pair well with most dishes. They can be chopped and used fresh as a topping for sandwiches or salads and added to salsas and dips.

Recipes that include onions as a primary ingredient include:

  • French onion soup
  • onion bhaji
  • blooming onions

They can be sautéed, roasted, grilled, or caramelized,

Brief history of onions

Onions have been used by civilizations for thousands of years. The ancient Egyptians used them in their mummification rituals, with the pharaoh Ramesses IV being found with onion bulbs in his eye sockets.

Experts are unsure of the precise origin of onions in the world, as the wild onion is extinct. According to the National Onion Association (NOA), bulb onions were the first things planted during European colonization by the Pilgrim Fathers in 1648.

Why do onions make you cry?
Onions are known to make you cry when chopping or cutting them. This is due to the presence of a gas called syn-Propanethial-S-oxide.

It is a compound liquid that acts as what is called a lachrymatory agent – something that causes tears or stings the eyes. A study published in Nature proposed that it might be possible “to develop a non-lachrymatory onion by suppressing the lachrymatory factor synthase gene while increasing the yield of thiosulphinate. Thiosulphinate is responsible for the flavour of fresh onion, and is converted to compounds reported to exert hypolipodaemic and antiplatelet aggregation effects. Although downregulating alliinase itself would also lead to a non-lachrymatory onion, its flavour and nutritional value might be compromised.”

There are a few ways to help avoid onion tears, these include:

Cutting onions in a small pool of water, this can help keep the gases from making contact with your eyes.
Using an extractor fan, exhaust hood, or even just opening a window for a fresh source of air can prevent the compounds from irritating the eyes.
Cutting the onion near running water, or a cloud of steam.
Seeing as an onion that doesn’t make you cry might not taste so good, it is probably best to just cope with the potential tears while chopping onions as they usually do no harm.Ref: Health Benefits of Fruits:Health Diet
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