Erectile dysfunction pills: Viagra, Cialis, and more

Staff / March 16, 2023

DISCLAIMER

If you have any medical questions or concerns, please talk to your healthcare provider. The articles on Health Guide are underpinned by peer-reviewed research and information drawn from medical societies and governmental agencies. However, they are not a substitute for professional medical advice, diagnosis, or treatment.

Erectile dysfunction medication are part of a class of drugs known as PDE5 inhibitors. They work by improving blood flow to the penis during arousal, making it easier to get erections. ED meds come with the potential for side effects and certain drug interactions. Other treatments for ED include lifestyle changes, non-oral drugs, and natural remedies.

Getting an erection is a complicated chain of events that involves hormones, certain chemicals, multiple systems in the systems in the body, and perhaps an erotic internet search or two. ED pills work by affecting blood flow in the erect penis, allowing it to stay erect longer. But this is not without risks—read on to learn all about ED medications, how they work, risks, benefits, and other potential treatments for ED.

What is erectile dysfunction?

Erectile dysfunction, or ED, is when you can’t get or keep an erection sufficient enough for a satisfying sex life. That might include erections that don’t last as long as you want or aren’t as firm as you’d like.

People with ED often deal with embarrassment or stigma around the condition, but it’s one of the most common sexual issues. An estimated 52% of American men between ages 40 and 70 deal with ED, although it’s difficult to know the exact numbers (many people are reluctant to talk about ED) (Sooriyamoorthy, 2021).

If you’re experiencing ED, it’s a good idea to seek medical advice from a healthcare provider. That’s because it’s not just your sex life that may be at stake—in some men, ED can be the first sign of a serious underlying condition such as heart disease, high blood pressure, or diabetes.

What are ED pills?

ED pills are part of a family of drugs called phosphodiesterase type 5 (PDE5) inhibitors. Currently, PDE5 inhibitors approved by the U.S. Food and Drug Administration (FDA) include (Dhaliwal, 2020):

Sildenafil (brand name Viagra)
Tadalafil (brand name Cialis)
Vardenafil (brand name Levitra or Staxyn)
Avanafil (brand name Stendra)

The first PDE5 inhibitor, sildenafil, was originally formulated as a prescription drug to treat high blood pressure. As it was tested, researchers discovered an unexpected side effect: men taking the drug were reporting more erections .

How do ED pills work?

An erection begins with stimulation, which can be sensory (like touch, smell, and sight) or psychological (thinking of something that turns you on).

During sexual arousal, nerve messages tell the penis “it’s time to get hard!” and stimulation starts. This triggers the production of what’s called cyclic guanosine monophosphate (cGMP), which relaxes smooth muscles in the penis’s arteries. This allows a rush of blood to flow into the penis where it’s trapped, creating a hard or erect penis (Dhaliwal, 2020).

After ejaculation, PDE5 (that enzyme we mentioned earlier) “turns off” the erection by breaking down cGMP. Once cGMP is broken down, the penis releases any trapped blood and the erection subsides.

ED medications work by blocking PDE5 (hence the name PDE5 inhibitors) and prevent cGMP from breaking down. The result is an engorged penis that remains erect for longer. The result is an engorged penis that remains erect for longer (Dhaliwal, 2020).

While PDE5 inhibitors are highly effective at treating ED, it’s important to know that you need to be sexually stimulated as well for the pills to work.

How effective are ED pills?

Research has shown that when used properly, ED pills can help improve erectile function.

A large analysis of clinical data found that participants who took either sildenafil, tadalafil, and vardenafil (avanafil wasn’t available at the time of this study) experienced better erections. In fact, around 70% of people had improved erections or more successful sex after using one of these three pills. The analysis did not find significant differences in effectiveness or side effects between the medications studied (Tsertsvadze, 2009).

How to use ED pills

As mentioned, ED pills can help erections be stronger and last longer, but won’t give you an erection without some sort of stimulation.

You typically take the pill by mouth about an hour before sexual activity, although avanafil can be taken up to 15 minutes before sex, depending on the dose (Khera, 2020).

How long the effects last depends on what ED drug you’re taking. Sildenafil lasts about 4-5 hours, avanafil lasts 6 hours, and vardenafil works for up to 8 hours. Tadalafil lasts up to 36 hours, the longest of all the PDE5 inhibitors (Khera, 2020).

Side effects and potential risks of ED medication

ED medications come with the potential for side effects and drug interactions. Common side effects of PDE5 inhibitors include (Dhaliwal, 2020):

Flushing (experienced more with sildenafil)
Upset stomach or indigestion
Headache
Dizziness
Changes in vision (objects may seem to have a blue tinge )
Runny nose or nasal congestion
Body aches and back pain
Low blood pressure

Rare side effects of ED pills include (Dhaliwal, 2020):

A stroke to the optic nerve, also called nonarteritic ischemic optic neuropathy
Hearing loss
Priapism (an erection lasting 4 hours or longer)

You might have heard about a link between PDE5 inhibitors and skin cancer. One theory for this connection is those who take ED medications could be more likely to see a healthcare provider for other issues, which increases the chances of catching skin cancer (Loeb, 2017). So far, research doesn’t support that ED drugs actually cause skin cancer (Feng, 2018).

You should not take oral ED medication if you’re also taking nitrates or nitroglycerin, a medication used to treat episodes of chest pain in people with heart disease. Mixing the two medications can lead to a severe drop in blood pressure (FDA, 2011).

Be careful using ED pills if you have any of the following health conditions (Dhaliwal, 2020):

A recent history (six months or less) of heart attack or stroke
Serious problems with heart rhythm
High or low blood pressure
History of heart failure or chest pain

When talking with a healthcare provider about ED drugs, be sure to thoroughly discuss any medical conditions you have as well as current medications you’re taking. Some drugs, like alpha blockers for example, may increase the risk of side effects.

How much do ED medications cost?

Most insurance providers cover erectile dysfunction drugs, but you should check with your provider.

Some may only cover a particular medication, not all PDE5 inhibitors. If you have to pay out of pocket, the cost depends on whether you’re buying brand name or generic. In general, generic drugs tend to be cheaper than the brand name counterparts.

Sildenafil and tadalafil are typically less expensive than the newer vardenafil. Avanafil is the newest to the family and is not available as a generic drug. It’s currently the most expensive of the four ED treatment options.

How else can ED be treated?

Lifestyle changes

Your cardiovascular system is essential to getting blood where it needs to go—including your penis.

To keep it healthy, avoid smoking, exercise regularly, and follow a heart-healthy diet. Moderate to intense exercise has been shown to improve erections (Silva, 2017). In one study, young men who increased their fruit and vegetable intake, decreased alcohol consumption, and smoked less had better erectile function (Mykoniatis, 2018). Both tobacco and alcohol can damage blood vessels and nerves that produce a healthy erection.

Non-oral drugs

Alternative treatment options include non-oral ED medications like alprostadil, which can be injected into the penis or urethra. If low testosterone is the cause of ED, testosterone replacement therapy may be used in the form of a patch, gel, or injection (Khera, 2020).

Medical devices

Penis pumps (vacuum assist devices) and so-called cock rings can be helpful for ED. A penis pump draws blood into the penis, producing an erection. A cock ring is placed around the penis (or around the penis and testicles), keeping blood from flowing out of an erect penis.

Penis implants—which include a rod, semi-rigid implant, or one that can be inflated before sex—are also an option (Khera, 2020).

Natural remedies

Some people have found natural remedies to be effective against ED.

Certain studies suggest that over-the-counter supplements like DHEA, ginseng, L-arginine, and yohimbe may be helpful. However, these claims are not endorsed by the FDA and more research is needed in these areas.

Source:- getroman

Wellness

Your Guide To Adding Sources Of Vitamin C And Folic Acid In Your Diet

Staff / March 4, 2023

While all vitamins are important for the body, vitamin C and B vitamins, particularly folic acid, also known as vitamin B9, are beneficial for growth and overall health. Vitamin C and B vitamins are the only water-soluble vitamins, the rest being fat soluble vitamins. It’s best to consume these nutrients naturally, so read on to know more about them and the source of vitamin C and folic.

Benefits of Vitamin C and Folic Acid

Both vitamin C and folic acid should be a part of our daily diet to avoid health complications. Dermatologist Dr Meeta Desai says, “Vitamin C is vital for the body as it helps in the formation of collagen, iron absorption, proper function of the immune system, wound healing and maintenance of cartilage, bones and teeth.” Also known as ascorbic acid, vitamin C acts as an antioxidant and protects the body against free radicals. “Folic acid is required for multiplication and maturity of red blood cells and to make DNA and other genetic material. Folic acid should be consumed especially during pregnancy as it helps in the formation of the neural tubes and can help prevent major birth defects,” adds Dr. Desai.

Common Sources Of Vitamin C And Folic

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The human body cannot produce or store vitamin C, hence it is essential to consume this nutrient regularly in sufficient amounts.

Citrus fruits are a good source of vitamin C and folic. Here are some other sources of Vitamin C:

Chilies

Chilies are easily available and can be inculcated in our diets in a creative, innovative way. Be it green or red chilies, both are rich in vitamin C. One green chili contains 109 mg of vitamin C and one red chili contains 65 mg of vitamin C.

Guavas

Who doesn’t love this pink-fleshed tropical fruit? Activate your taste buds while gaining a good amount of vitamin C in your diet, a single guava contains 126 mg of vitamin C.

Thyme

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Did you know that fresh thyme has three times more vitamin C than oranges? When it comes to culinary herbs, thyme has one of the highest vitamin C concentrations. Just sprinkling one to two tablespoons of fresh thyme over your meal adds 3.5–7 mg of vitamin C to your diet!

Lemons

Mix lemon juice with warm water and drink it first thing in the morning, or sip on lemonade on a hot summer day. There are various ways you can include lemons in your diet. One whole raw lemon, including its peel, provides 83 mg of vitamin C.

Lychees

Lychees is Source Of Vitamin C And Folic

Make yourself fresh lychee juice or just enjoy the fruit as is, the choice is yours. Studies show that one lychee can provide 7 mg of vitamin C. Lychee is also rich in Omega-3 and Omega-6 fatty acids.

Vitamin B9 is found naturally in many foods, as well as in the form of folic acid in fortified foods. Here are the natural sources of folic acid:

Legumes (Beans, Peas And Lentils)

Legumes is Common Sources Of Vitamin C And Folic

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One cup (177 grams) of cooked kidney beans contains 131 mcg of folate. One can also opt for cooked lentils as one cup of them contains 358 mcg of folate.

Eggs

Boiled, baked, omelet scrambled or sunny side up, there are various ways one can consume eggs. One egg contains 22 mcg of folic acid.

Leafy Vegetables

Leafy Vegetables is Common Sources Of Vitamin C And Folic

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Leafy vegetables like spinach or kale are rich in so many nutrients, so there is more than one reason to consume them. Make sure you take ample servings of them in your diet. One cup (30 grams) of raw spinach provides 58.2 mcg of folic acid.

Nuts And Seeds

Nuts and seeds is Common Sources Of Vitamin C And Folic

Other than folic acid, nuts and seeds are good sources of protein, healthy fats, fibre, and other vitamins and minerals. About 28 grams of walnuts contains about 28 mcg of folate and 28 grams of flax seeds contains about 24 mcg of folate. Make sure you take a handful of seeds and nuts in your breakfast!

Tip:Eat a mix of sources of essential nutrients to get ample nourishment.

Deficiency Of Source Of Vitamin C And Folic

Dr. Desai informs, “Severe vitamin C deficiency can lead to scurvy. Vitamin C deficiency is commonly seen in bottle-fed infants, people taking inadequate diet, alcoholics, in patients with gastrointestinal diseases. Individuals who smoke also develop vitamin C deficiency, as smoking lowers the body’s ability to absorb this nutrient.” She lists fatigue, depression, rash, internal bleeding and impaired wound healing as some symptoms of vitamin C deficiency. In infants and children, a lack of vitamin C may impair growth.

With regards to folic acid, Dr. Desai says, “Deficiency of this nutrient can lead to tiredness (megaloblastic anemia), diffuse hyperpigmentation, spotty pigmentation on palms, chapped lips and inflammation of the tongue. Folate deficiency is most commonly found in pregnant and lactating women. Folate deficiency will not go away on its own and hence treatment is required, involving dietary changes and/or oral supplements.” Shortness of breath, nausea, vomiting, abdominal pain, weight loss, and muscle weakness are some signs and symptoms of folic deficiency.

If you experience any of these symptoms, add a source of vitamin C and folic acid to your diet. This infographic helps you understand the health issues caused by a deficiency of these nutrients.

Tip:Eat a healthy balanced diet to avoid vitamin and mineral deficiency.

FAQs:

Q. Should one consider taking supplements instead of natural sources of vitamin C and folic acid?

A. Please take supplements only after consulting your doctor and consume only the advised amount. If you take up to nine servings of fresh fruits and vegetables a day, you don’t need to rely on supplements.

Q. Will intake of too much source of vitamin c and folic acid become harmful?

A. Both vitamin C and folic acid are water-soluble and are not stored in the body. As such, they won’t cause trouble. However, if taken in excess, they may lead to stomach upset, confusion, nausea.

Q. What is the recommended daily amount for vitamin C and folic acid?

A. For adults, recommended daily amount for vitamin C is 65 to 90 mg, while it is 400 mcg for folic acid, folate, or vitamin B9.

Health, Wellness

Vitamin K: The Nutrient Which Helps In Blood Clotting

Staff / March 3, 2023

Blood clotting, also known as coagulation, is an important body process that prevents excessive bleeding upon injury of blood vessels. Platelets and plasma proteins work together to help your blood clot, but nutrients play a key role. So which vitamin helps in blood clotting? The answer is vitamin K!

Image: Shutterstock

Vitamin K is a group of fat-soluble vitamins that play a role in bone metabolism and regulating blood calcium levels, apart from helping your blood clot. The body needs vitamin K to produce prothrombin, a protein and clotting factor that is important in blood clotting and bone metabolism. The deficiency of vitamin K can lead to excessive bleeding and easy bruising.

Vitamin K, unlike other vitamins, is not typically used as a dietary supplement but is naturally present in various fruits and vegetables. The body requires this nutrient in small, regular amounts. The most important kinds of vitamin K compounds are K1 and K2. Vitamin K1 or phylloquinone is obtained from plants i.e., vegetables. Vitamin K2 or menaquinone is a group of compounds largely obtained from cheeses, eggs, meat, and fermented products.

How Vitamin K Helps In Blood Clotting?

Image: Shutterstock

Vitamin K plays an important role in blood coagulation. Clotting is a process that prevents excessive bleeding both inside and outside the body. Vitamin K helps make proteins that are needed for blood clotting. Prothrombin is a vitamin K-dependent protein directly involved with blood clotting, hence sufficient intake of vitamin K is very important.

Tip:Vitamin K is important to make prothrombin, a protein that helps blood clot.

Other Benefits Of Vitamin K, Which Helps In Blood Clotting

Image: Shutterstock

As mentioned, vitamin K is essential for other body processes too. Here are some of them.

Strong Bones

Osteocalcin is a protein that requires vitamin K to produce healthy bone tissue and prevent the weakening of bones. Thus, vitamin K plays an important role in building bones. Several studies have suggested that vitamin K supports the maintenance of strong bones, improves bone density and decreases the risk of fractures. In addition, a study also shows an association between high vitamin K intake and reduced risk of hip fracture in men and women.

Cognitive Health

Increased blood levels of this vitamin help in blood clotting have been linked with improved episodic memory in older adults. Episodic memory is very important as it refers to long-term memory that involves conscious recollection of previous experiences together with their context, in terms of time, place, associated emotions, etc.

Image: Shutterstock

Heart Health

Studies were done to research the role of vitamin K in maintaining a healthy heart to prove that the nutrient helps prevent mineralization, i.e., build-up of minerals in the arteries. This further helps the body to maintain low blood pressure, enabling the heart to pump blood freely through the body. Vitamin K is involved with the production of matrix Gla proteins (MGP), which help prevent calcification or hardening of heart arteries, a contributor to heart disease.

Tip:Vitamin K offers several other health benefits like strong bones, better cognitive health, and improved heart health.

How Much Vitamin K Does One Need?

Image: Shutterstock

Since the body is not able to produce a sufficient amount of vitamin K, a certain amount must be taken through the diet. Adults need approximately 1 microgram of vitamin K a day for each kilogram of their body weight. The amount of vitamin K you need also depends on your age and sex. Average daily recommended amounts of this vitamin which helps in blood clotting are listed below.

Tip:Your daily requirement of vitamin K depends on your age, gender, and weight.

Deficiency Of Vitamin K, The Nutrient Which Helps In Blood Clotting

Apart from insufficient dietary intake, the most common causes of vitamin K deficiency are inadequate absorption and decreased storage of the vitamin due to liver disease. The deficiency of this vitamin which helps in blood clotting may also be caused by decreased production in the intestines.

Vitamin K deficiency in adults is rare, as most of the foods we eat contain adequate amounts of K1, and because the body makes K2 on its own. Also, the body automatically recycles its existing supply of vitamin K. However, certain conditions and some drugs can interfere with vitamin K absorption and creation, such as antibiotics.

Deficiency Of Vitamin K, The Nutrient Which Helps In Blood Clotting

Image: Shutterstock

Vitamin K deficiency is much more common in infants, leading to a condition called vitamin K deficiency bleeding (VKDB). Newborn infants are at increased risk for vitamin K deficiency for a variety of reasons like breast milk being low in vitamin K, vitamin K not transferring well from the mother’s placenta to the baby, liver of the newborn not using the vitamin efficiently, and also because newborns don’t produce vitamin K2 on their own in the first few days of life. Newborns normally receive a vitamin K injection to protect them from bleeding in the skull, which could be fatal.

Image: Shutterstock

A healthy body needs vitamin K in order to produce the proteins that go to work during the clotting process. If you’re vitamin K deficient, your body doesn’t have enough of these proteins, so bleeding too much is one of the symptoms of deficiency of this vitamin which helps in blood clotting. In cases of unexpected and excessive bleeding, a prothrombin time (PT/INR) is the main laboratory test performed to investigate the bleeding. If the result is prolonged and is suspected to be due to low levels of vitamin K, then vitamin K will often be given by injection.

Tip:Vitamin K deficiency can be caused by insufficient dietary intake, inadequate absorption, decreased storage due to liver disease, or decreased production in the intestines.

FAQs: Which Vitamin Helps In Blood Clotting

Q. Can one suffer from health risks if a high amount of vitamin K is consumed?

A. According to research done on vitamin K so far, no adverse effects associated with its consumption from food or supplements have been reported in humans or animals. If you are taking vitamin K supplements, follow the instructions given by your doctor and you’ll be good to go. Further studies are underway.

Risks of high amount of vitamin K consumed

Q. Are there any side effects of taking oral vitamin K supplements?

A. Side effects of oral vitamin K at recommended doses are rare. But one shouldn’t take vitamin K supplements without consulting a healthcare professional as other drugs have shown tendencies to interfere with this nutrient. These medicines include antacids, blood thinners, antibiotics, aspirin, and drugs for cancer, seizures, high cholesterol, etc.

Image: Shutterstock

Q. What are the symptoms of vitamin K deficiency?

A. Common symptoms of deficiency of this vitamin which helps in blood clotting are easy bruising, oozing from nose or gums, small blood clots underneath fingernails, dark black stool that contains some blood, heavy menstrual periods, bleeding from the gastrointestinal (GI) tract, and blood in the urine. In infants, symptoms like bleeding from the area where the umbilical cord is removed, bleeding in the skin, nose, GI tract are seen. Bleeding in the brain is extremely dangerous and can be life-threatening.

Benefits, Health, Wellness

Benefits of Fish Oil for Hair and How to Use

Staff / February 27, 2023

Fish oil is a commonly consumed dietary supplement rich in omega-3 fatty acids and other essential nutrients. It’s believed to promote overall health.

Proponents of natural medicine use fish oil to treat a range of symptoms, from mental health conditions to chronic diseases.

Since the omega-3s in fish oil are believed to help to regulate the body’s natural functions, advocates of fish oil suggest that it may also:

trigger hair growth
promote hair strength
nourish hair follicles

Keep reading to learn more about the potential benefits of fish oil for hair, and how to use.

What is fish oil?

According to Harvard University, every year Americans spend over $1 billion on over-the-counter (OTC) fish oil.

Fish oil is an oil or fat that’s extracted from fish tissue. It’s one of the more popular dietary supplements due to its high concentration of omega-3 fatty acids.

Our body requires omega-3 fatty acids to function correctly, but we cannot synthesize them on our own. In order to obtain these nutrients, we have to consume them through diet and supplements.

In addition to omega-3’s, fish oil also contains a number of fats and essential vitamins.

What omega-3s can and can’t help with

According to the National Center for Complementary and Integrative HealthTrusted Source, omega-3s:

do not reduce the risk of heart disease
can reduce triglyceride levels
may relieve rheumatoid arthritis symptoms
can slow the progression of age-related macular degeneration

Studies of omega-3s indicated either inconclusive or negative results for other conditions including:

allergies
atopic eczema
cystic fibrosis
diabetes
inflammatory bowel diseases (IBDs) such as ulcerative colitis or Crohn’s disease
intermittent claudication
nonalcoholic fatty liver disease
osteoporosis

Omega-3 benefits for hair

Many people consume fish or fish oil supplements to promote hair growth and prevent hair loss, suggesting that the omega-3 found in fish oil:

provides essential proteins and nutrients to hair follicles and skin
prevents hair follicle inflammation — a factor that can directly contribute to hair loss
promotes circulation in the scalp that may trigger hair growth

Although there’s currently not a sufficient amount of clinical research to fully support these claims, there has been positive research, including:

A 2015 study indicated that women taking a fish oil supplement experienced significantly increased hair growth and reduced hair loss.
A 2018 study indicated that when mackerel-derived fermented fish oil (FFO) extract was topically applied to mice it significantly stimulated hair growth.
A 2015 study indicated that women experienced reduced hair loss and increased hair density when taking a supplement of antioxidants along with omega-3 and omega-6 fatty acids.

Fish oil advocates anecdotally suggest topical application of fish oil may help add luster and shine to your hair as well as making it healthier.

If you decide to apply fish oil directly to your scalp, be aware that fish oil may have an odor considered unpleasant to you or others.

How do you use fish oil for hair growth?

One of the simpler methods of adding fish oil into your routine is to include more fatty fish in your diet, including:

salmon
mackerel
herring

A common, odorless way to incorporate fish oil in your health regimen is to take dietary supplements.

Use only as directed and be sure to consult your physician before introducing a new vitamin or supplement into your daily regimen.

How much fish oil should you take?

Your doctor will advise you on a suitable amount of fish oil for your current health situation. They’ll take into account any medications and other supplements you may be taking.

According to the European Food Safety Authority, up to 5,000 mg of an omega-3 fatty acid supplement can be safely consumed daily.

Precautions

Fish oil supplements are generally considered to be safe. Side effects of omega-3 supplements are usually mild and include:

bad breath
fishy aftertaste
nausea
headache
indigestion
diarrhea
rash

According to the Mayo Clinic, fish oil supplements may also interact negatively with other drugs, such as:

blood pressure medication
anticoagulants
contraceptives

Talk with your healthcare provider before taking fish oil alongside your daily medications.

The takeaway

Though not proven, fish oil may have hair growth benefits.

Taking a fish oil supplement and treating your hair topically with fish oil may support hair health and help with hair thinning symptoms. However, more research is needed to support these claims.

Be sure to talk with your healthcare provider before adding fish oil or any new supplements to your daily routine.

Benefits, Health, Wellness

The Wonderful Benefits Of Carrots

Staff / January 26, 2023

We have all had to suffer the agony of having to eat carrots cooked to mush as children. While that childhood trauma may have scared you off carrots forever, the many benefits of carrots warrant that you start including this vegetable in your diet all over again, albeit in more interesting forms! With our mothers crying themselves hoarse about the carrots, it would be a rare person who has not had it drilled into her head.

However, the fact of the matter is that carrots are indeed very nutritious and you can get all the benefits of carrots and enjoy the taste if you prepare it innovatively without overcooking. And just in case, you didn’t know, the benefits of the carrots are not just restricted to better eyesight. Here we give you a complete lowdown on all the amazing benefits of carrots.

1. Nutrition
2. When Eaten Right
3. The Eyes
4. Reduced Cancer Risk
5. Blood Sugar Control
6. Heart
7. General Health
8. Eat More Carrots for More Benefits
9. FAQs

Nutrition

Carrots are said to have been first cultivated in Central Asia, Persia and Afghanistan. However, in those ancient times, this root vegetable had little resemblance to what we eat now. The taproot was woodier, smaller in size and came in different colours like purple yellow, red, and white. Purple carrots are still used in North India to make the fermented probiotic drink, kanji. While it cannot be confirmed, it is said that the Dutch developed the yellow carrots that we eat today.

The flavour, taste and size of this vegetable vary according to the variety, however, when it comes to the benefits of carrots, they are all almost equally beneficial. Carrots are rich in nutrients and half a cup of carrots contain 25 calories; 6 g carbohydrates; 2 g fiber; 3 g sugar and 0.5 g protein.

Tip: Carrots are a great source of important vitamins and minerals like vitamin A, vitamin K, potassium, vitamin C, calcium and iron.

When Eaten Right

The interesting thing about carrots is that their nutritional value changes when cooked. Unlike other vegetables that lose much of their nutrient value after being cooked, the benefits of carrots are actually more when cooked. For instance, only three percent of the beta carotene in carrots is available to us when we eat carrots in their raw form. However, 39 percent of beneficial beta carotene is available to us when we steam, fry or boil carrots.

One of the best ways to get the maximum benefits of carrots is to eat it as gajar ka halwawhere the carrot is grated, slow-cooked with milk and sugar and garnished with nuts. A tasty and healthy winter treat! In their raw form, baby carrots or mini-carrots are a popular snack for dieters and the health-conscious. In parties, you’d do better to scoop up some dip with a carrot stick instead of a cracker! Health food aficionados are also fond of the thinly sliced, crisp carrots chips that are also available from some brands.

Tip: Eating too many carrots will turn your skin yellow; it is a condition called carotenemia.

The Eyes

Remember what you were told as a kid, that eating carrots prevent night-blindness? Well, it is a fact that carrots extend to general eye health. Carrots are rich in vitamin A, which is essential for good eyesight. In fact, a deficiency of vitamin A can lead to xeropthalmia also called night blindness. Vitamin A also keeps our lungs, skin and cognitive skills in good health. The beta carotene and alpha-carotene in carrots are converted into vitamin A in the body. Carrots also contain antioxidants like lutein that protect the retina and lens of the eye.

Tip: Studies have shown that eating more than two servings of carrots protects women from developing glaucoma.

Reduced Cancer Risk

The benefits of carrot are manifold. Studies have shown that eating a diet rich in carotenoids may give you a protective effect against certain types of cancers like prostate, colon, breast cancers and stomach cancers. In fact, a recent study published in the American Journal of Clinical Nutrition discovered that people who ate a diet rich in carotenoids also have a 21 per cent lower risk of lung cancer.

Tip: Carrots have two kinds of antioxidants — carotenoids (orange and yellow) and anthocyanins (red and purple) —that give carrots their color.

Blood Sugar Control

Carrots have many benefits for someone who is suffering from diabetes. They make an excellent snack for someone who is suffering from elevated blood sugar levels. Even though carrots are sweet, they are rich in soluble fiber that helps keep blood sugar and insulin levels under control and helps your bowel movements as well. Raw or sautéed carrots are also low on the glycaemic index, which means that they do not spike your blood sugar levels and, instead, supply you with a steady stream of energy.

In addition, studies have shown that certain nutrients like vitamin A in carrots help in blood sugar control. Studies have also shown that the regular intake of fiber can reduce the risk of developing type 2 diabetes; and for those who already have the disease, fibre can help lower their blood sugar levels.

Tip: Carrots are a good way to reduce food cravings as they have tons of fiber and water and are very low in calories.

Heart

If you want a healthy heart you would be pleased to hear of the benefits of carrots for cardiovascular health. Studies have shown that eating a diet rich in colored vegetables like carrots reduces the risk of developing heart disease. In fact, a Dutch study showed that eating deep orange produce by just 25 g can lead a 32% lower risk of heart disease.

Carrots also help in regulating blood pressure. The mineral, potassium, found in carrots, helps in balancing sodium levels and in expelling it from the body.

Tip: Feeling bloated? Have a cup of carrots. The potassium will help regulate the fluid build-up in your body.

General Health

If you are looking to improve your general health and immunity, start adding carrots to your diet. The vitamin A and C will boost your immune system and improve your body’s ability to heal itself. The nutrients in carrots have strong antioxidant and anti-inflammatory properties. In fact, dark-coloured carrots are richer in antioxidant properties.

Tip: Carrots can keep your bones strong and significant as they have vitamin K and a number of B vitamins.

Eat More Carrots for More Benefits

Eat plenty of carrots in both the raw and cooked form for maximum benefits. Eat low GI raw carrots in the form of salads or add them to slaws and raita or eat as sticks with your hummus and hung curd dips. You can also blitz raw carrots into juices and smoothies. However, to get all the benefits of fibre, make sure that you drink the unfiltered version. Raw carrots can also be pickled.

Turn the orange ones into a tangy achaar or crunch on the semi-fermented purple sticks after you have drunk up all the gut-healing kanji. Turn cooked carrots into savoury dishes like the north Indian gajar matar, or as fillings for pies. You could also blend them into yummy soup or just roast them with some olive oil, seasonings and a little garlic powder. Carrots also taste amazing when turned into desserts like gajar ka halwa, moist carrot cake, cookies and ice-cream.

Tip: Carrots glazed with maple syrup and a dusting of cinnamon makes for a great sweet snack.

FAQs

Q. Can diabetics eat carrots?

A. Yes, diabetics can eat carrots. In fact, they are often advised to do so as they are rich in soluble fibre, they are low GI and also low in calories. Plus, they are filling.

Q. Are raw carrots better or cooked?

A. Both have their benefits. While raw carrots make a great low GI snack, the cooked form makes the beta carotene easily digestible by our bodies.

Q. Can carrots help my constipation?

A. Yes, carrots are rich in fiber and that keeps your digestive system running smoothly and your bowels clean. In fact, when you are constipated, try eating a bowl of raw carrots.

General, Wellness

27 Top Self-Care Tips for Taking Care of You

Staff / December 8, 2022

There are infinite ways you can practice self-care. Here are dozens of ideas to get you started.

Are you feeling a little under-self-cared-for? Many things can get in the way of us taking care of ourselves, including family caregiving responsibilities, work, social commitments, and more.

But, ultimately, when we do take care of ourselves and our needs is when we’re best able to show up for all of the other people and responsibilities in our lives.

“Self-care is not selfish”.

Need some self-care inspiration?

We’ve rounded up a list of self-care tips meant to inspire your health and wellness anytime — while helping you feel less stressed and more resilient.

1. Prioritize Sleep — Your Mood and Immune System Are Counting on It

2. Know Your Personal Signs of Stress

3. Work. It. Out.

Exercise releases endorphins (hormones that make you feel good!), sharpens focus, and aids sleep. Staying physically active also lessens the risk of mood disorders, increases energy, and improves mood overall. Talk about a one-two punch against the midafternoon slump!

4. Test-Drive a Workout You’ve Never Done Before

5. Downward Dog Like You Mean It

6. Skip, Jump, Hop, and Get Silly

Basically, if it makes you feel like a kid and a little silly, it can be a mood booster. Play in any form can cause a cascade of positive neurochemicals, such as serotonin, oxytocin, and dopamine. Even just a minute of childlike activity can cause a good-chemicals surge, especially if you’re feeling stressed.

7. Take a Forest Bath

The Japanese practice of shinrin-yoku, or “forest bathing,” simply means walking in an area with trees and deeply inhaling the air. Trees release certain chemicals, like terpenes, that have been associated with the activation of the parasympathetic nervous system, which sends your body into “chill-out” de-stress mode. The practice is so powerful that forest bathing has been shown to decrease measures of depression.

8. Play a Game

9. Avoid Mindless Snacking; Eat Intuitively Instead

10. Swap Out One Coffee for Decaf

Caffeine is one of the most researched substances, with more than 10,000 studies to date, according to a review published in November 2017 in Food and Chemical Toxicology. Not surprisingly, that’s led to a wide range of conclusions, but one that’s fairly consistent is that having too much can lead to less-than-ideal effects, the researchers conclude. They note that getting more than 400 milligrams of caffeine daily can affect your central nervous system, gastrointestinal system, and sleep quality. Check your consumption with this chart from the Center for Science in the Public Interest (and remember that not every cup of coffee is equivalent when it comes to caffeine content; it depends on the roast of coffee and how strongly it’s brewed). Too much caffeine can even increase anxiety and stress. So enjoy your buzz, but try limiting your daily amount.

11. Enjoy the Healing Power of Baking

“Self-care comes with the idea of nourishing yourself, on every level. And doing something creative can promote that feeling of well-being,”

12. Reach for High-Protein Snacks When You Need an Energy Boost

13. Keep Stress-Busting Foods on Hand

14. Leave Stress-Inducing Foods in Not-So-Convenient Places

Though you may be inclined to indulge in treats or your favorite cocktail, know that this may be counterproductive. Foods that exacerbate or mess with stress in a less-than-savory way include caffeine, alcohol, and refined sugars. You don’t have to cut them out completely, but do limit your intake and enjoy them in moderation.

15. Add More Fruits and Veggies to Your Day

Incorporating more fresh fruits and vegetables into your daily diet is a long-term strategy that supports your mental health, according to a cross-sectional survey published in April 2018 in the journal Frontiers in Psychology. A produce-packed diet supplies antioxidants that guard against oxidative stress and prevent our gut bacteria from becoming unhealthy, both of which have been linked to conditions like depression.

Some more great options to nosh on include bananas, apples, dark leafy greens, citrus fruits, and fresh berries, according to the 2018 research.

16. Develop a ‘Don’t Do’ List

“This list helps you get unstuck. You may not get this perfect the first time, but you can keep making adjustments until you’re doing more of the things that perk you up,”

17. Practice Positive Self-Talk

A major aspect of self-care is the “self” part, and that includes how you view yourself and, importantly, the language you use when talking to yourself.

Appreciate the small tasks you do during the day and remember to tell yourself “good job” — whether it’s a work task, making time for exercise, or keeping your patience when disciplining your child.

Celebrate your daily successes with positive self-talk. It might feel weird at first, but your brain will soak up that self-care goodness, and research suggests it can help begin to turn your thoughts and feelings in a happier direction (according to a paper on the topic published in 2014 in the Journal of Personality and Social Psychology).

18. Take a Few Minutes to Practice Diaphragm Breathing

Calm and measured breathing can have immediate effects on your mental and physical state, whether the tension comes from the relentless news cycle or your ever-present housemates. Do your breathing practice regularly to start or finish your day in a positive way, or try it in a moment when you need a little more zen.

19. Try Alternate-Nostril Breathing

Deep breathing is very useful for slowing down the nervous system.

If anxious thoughts keep pinging around, try this alternative strategy. First, exhale completely, then inhale deeply. On your next exhale, gently place an index finger against your right nostril to close it off. Inhale using just your left nostril. Then move your index finger to the left nostril to close that one off and exhale through only the open right nostril. Continue alternating sides and repeat for 15 rounds.

20. Give Yourself a Meditation Break

You don’t need any special equipment or space for this one; you can do it anytime, anywhere. Simply put, meditation is thinking deeply or focusing your mind for a set period of time. The benefit: Meditation can help reduce stress, ease symptoms of depression and anxiety, and regulate negative thinking. If you’re looking for another tool to add to your arsenal to combat stress, consider it.

21. Try Chilling Out With Music

22. Relax With an Audiobook

Audiobooks can transport you somewhere else just like paper books can — and they may have additional benefits, too. Turning on an audiobook, then laying down and closing your eyes to listen. “If you have racing thoughts, sometimes your inner monologue needs something else to latch onto for a while”. You may even find it easier to focus on the story because you don’t have to keep your eyes open.

23. Take a Vacation Day

24. Stand Up and Stretch

Sometimes all you need is just to change your body position for about 15 to 30 seconds to give yourself a restart.

When you make a conscious and physical shift, like standing up and stretching, your mind recognizes the change and responds in a beneficial way. Consider it a mini break for mind and body alike. Try standing up and stretching your arms high overhead, bending over to touch your toes, or sitting on the floor in a cross-legged position for a hip-opening stretch.

25. Avoid Nonstop News Consumption

It’s important to stay informed and alert to critical updates in your area, especially those that affect your health. But no one needs to listen to the same alerts and see the same headlines repeatedly, especially during times when the news can be upsetting. Experts recommend limiting news consumption to two or three sources a day to help cope with the anxiety it may bring, and checking in at regular times (not continuously) throughout the day for updates. Consider making one of your sources a local news source. And if you can, avoid checking the headlines just before bed.

26. Reap the Health Benefits of Laughter by Watching Funny YouTube Videos

27. Practice a Positive Affirmation

Spending some quiet time with yourself might be all you need. Pat your heart and say, “It’s okay. I am enough. I have enough.”

“This is a nice mantra to use when you notice you’re not feeling okay,”.

Wellness

Health Tonics You Should Drink First Thing In The Morning

Staff / September 25, 2022

This is one morning ritual you shouldn’t ignore

Drink up for a health boost

What’s your morning ritual like? If your mornings are all about having a quick shower, grabbing a quick bite and rushing quickly out of home without having time for anything else, you need to bring in some change. Your health can’t be secondary, and you need to start taking care of it today. But we know, not all of us have all the time in the world. That’s why you need to adopt just a few good habits to bring about a positive effect. Introducing health tonics.

Health tonics are loaded with essential nutrients that work wonders in taking care of your health and keeping you away from infections. They can be easy made at home without much effort by using readily available fruits, spices, etc.

Here are some health tonics you could start drinking in the morning:

1. Lemon juice with honey

Most dieticians recommend starting your morning with a glass of lemon juice and honey on an empty stomach. These ingredients help in removing toxins from the body and improving your immunity. Even Ayurveda stands by this remedy to be a great morning health tonic. Take one glass of lukewarm water and add the juice of half a lemon and one teaspoon of honey into it. Drink it immediately.

2. Jeera water

If you frequently suffer from digestion problems, then you need to start drinking jeera water in the morning. Jeera or cumin seeds are known for its digestion boosting properties, and relieving one from acidity and bloating. Add one teaspoon of jeera to one cup of water and bring it to a boil. Allow it to cool and then drink it on an empty stomach.

^{Jeera or cumin seeds for good health}

3. Apple cider vinegar

Touted to be a miracle drink, almost every heath enthusiast today gushes about the many healthy benefiting properties of apple cider vinegar. ACV is known to aid in weight loss, lower bad cholesterol, improve digestion and balance pH of the skin. Add one teaspoon of ACV to warm water, add a pinch of cinnamon and one tablespoon of honey and drink up.

4. Ajwain water

Ajwain or carom seeds are loaded with therapeutic properties due to the presence of an essential oil called thymol that helps in improving digestion, promoting weight loss and treating acidity. Add half a teaspoon of ajwain to one cup of water and bring it to a boil. Let it then cool to infuse the flavour.

Foods, Fruits, Health, Nutrition, Wellness

Functional Foods

Staff / February 22, 2022

Magazine articles and news reports tout the benefits of “functional foods,” which they claim can do everything, from reducing cholesterol to preventing cancer. At the grocery store, you’ll find plenty of foods and beverages with similar health benefits advertised on their packaging – but what is a functional food exactly?

Most foods are functional. Food may provide protein for muscle repair, carbohydrates for energy or vitamins and minerals for cell function. But in the 1980s, the Japanese government created a class of “functional foods” that included additional health benefits beyond those covered by basic nutrition.

In the United States, the Food and Drug Administration, or FDA, regulates functional foods and label claims that appear on foods and beverages. Examples of claims include those promoting the role of dietary fiber for heart health or advertisements that a product is “lite” or reduced in sodium or fat. Although the FDA defines terms, such as “reduced sodium” and “low-fat,” there is currently no legal definition for functional food. This leaves American consumers to evaluate the claim on their own. Focusing on the Nutrition Facts Label and ingredients list can help you determine if a food is a healthful choice.

Functional foods cover a variety of foods. Minimally processed, whole foods along with fortified, enriched or enhanced foods, can all be functional foods. Generally, these foods have a potentially beneficial effect on health when consumed on a regular basis and at certain levels.

Another area that is often questioned is food fortification — when products include added vitamins and other nutrients. Fortified foods can have a place in a healthy eating plan. Some may help to provide nutrients that might be low or missing. For example, there are only a few foods that naturally contain vitamin D, so products that are fortified with it, such as milk, are a main source of vitamin D for many people. Other foods and beverages may be fortified with nutrients that are easier to obtain. Some fortified products may also contain high amounts of added sugars or sodium, so be sure to review the Nutrition Facts Label.

When possible, consider focusing on minimally processed, functional foods to provide a variety of nutrients to help meet your needs. Some examples might include.

Fish
Fatty fish, like salmon, sardines, trout and herring, are among some of the best choices. They are lower in mercury and have higher amounts of omega-3 fatty acids, which may help lower risk of heart disease and improve infant health when consumed by women during pregnancy or while breastfeeding. About eight ounces of seafood a week is a good goal for adults, which amounts to two meals per week.
Unsalted Nuts
They make a great snack, help you feel full and may help promote heart health. Bonus: most unsalted nuts, including cashews and almonds, are good sources of magnesium, which plays a role in managing blood pressure.
Whole Grains
Oatmeal receives plenty of recognition for its dietary fiber, an under consumed nutrient of public health concern in the United States. It may help lower cholesterol and assist with blood sugar control. Other whole grains, such as whole barley, farro and buckwheat, also offer a variety of health benefits.
Beans
Beans provide dietary fiber, as well as protein, potassium and folate. While canned beans are fine, look for those with no salt added. If you do choose beans with salt added, rinse and drain them before use, which reduces sodium significantly.
Berries
Whether you opt for strawberries, cranberries, blueberries, raspberries or blackberries – berries are wonderful functional foods. Not only are they low in calories, their anthocyanin pigments, which give them color, may offer health benefits. If you can’t get fresh berries, frozen unsweetened berries are a healthful choice, too.

A healthful eating style, which includes a variety of foods from each food group, prepared in a healthful way, can help you meet your nutrient needs and reduce your risk for various chronic diseases. Focus on fruits and vegetables, whole grains, lean protein foods and low-fat or fat-free dairy products. For more information on functional foods or developing an eating plan that is right for you, find a registered dietitian nutritionist in your area.

Wellness

Does Science Support Drinking Tea While Smoking Cigarettes?

Staff / November 13, 2021

Tea and cigarette is a combination that oddly works. That is why often, you will witness smokers enjoying a cup of tea when smoking. The presence of nicotine in both tea and cigarette is not the only thing that the two have in common. Both act as calming and relaxing stimulants, which is why people enjoy smoking when sipping tea.

Here are a few reasons why consuming tea goes with cigarettes.

Nicotine and Blood Sugar Levels

Cigarettes contain nicotine.
Smoking can cause carcinogenic diseases like oral cancer.
When one smokes, nicotine enters the body and gets diffused into the bloodstream.
The nicotine causes a fluctuation in the blood sugar level as it affects the capacity of the body cells to use the glucose from the blood.
This can cause sudden dizziness and orientation distortion.
Nicotine can reduce the anti-oxidant defense of the human body and cause oxidative stress.
Tea is one of the best anti-oxidants that is cost-effective and available in plenty in the market.
To rejuvenate the brain and restore activity, people resort to drinking tea that will reduce oxidative stress and also restore the brain’s activeness.
It has been experimentally proven that green tea has a greater effect over black tea on smokers.
It has also been proved by medical research that green tea and black tea prevent carcinogen-induced cell transformation in smokers.

Benefits of Drinking Tea with Cigarette

Nicotine reduces saliva flow and causes dry mouth symptoms. Green tea or black tea are liquids that can reduce the dryness of the mouth.
Hot tea soothes the irritation in the throat caused by cigarette smoke.

Tea is cost effective and acts as a soothing agent to stress.
A study conducted on smoking pregnant women confirmed that drinking tea reduced the risks of preterm delivery.

Does Tea Reduce the Risks of Lung Cancer?

American Association for Cancer Research has published a research paper that green tea could reduce the risk of lung cancer. Since, green tea has polyphenols and anti-oxidants, they inhibit the growth of tumors (tumorigenesis). Smoking induced carcinogenesis can be reduced by drinking green tea on a daily basis. Tea also improves fat metabolism and can increase endurance in the body.

Smoking Tea

Green tea cigarettes have become a trending topic across the world.
Green tea’s health benefits have been used to design cigarettes that help to overcome tobacco cigarette addiction.
According to ongoing research, smoking green tea cigarettes has lowered anxiety in people as it interferes with neurotransmitter receptors. It contains an amino acid named L-Theanine that helps to reduce anxiety.
L-Theanine also helps to enhance cognition and increase focus, memory power and concentration.
Green tea increases body metabolism and burns fat, causing weight loss and increased briskness in oneself.
Green tea cigarettes do not contain nicotine and hence, are a healthier substitute.

Though green tea cigarettes are considered safe, it is a better option to drink green tea extract rather than smoking.