Smile and you: July 2015

Friday 31 July 2015

Recognizing the Warning Signs

The Importance of Oral Health

According to the study an estimated 100 billion people don’t go to the dentist on a yearly basis. This is concerning. Regular oral care, like brushing and flossing frequently and going to the dentist at least two times per year, can prevent most severe dental conditions.

Lingering tooth pain or gum swelling can contribute to larger issues if left untreated. Beyond losing your teeth, poor dental health is associated with increased risk for conditions such as heart disease. Remember that you don’t need to have symptoms to go to your dentist. You can keep your mouth as healthy and pain-free as possible if you go before symptoms start.

A Spot or Sore That Doesn’t Heal

Ulcers, sores, or tender areas in the mouth can indicate a number of health conditions. Not all of them just affect your teeth and gums.

For example, nonhealing wounds in the mouth can sometimes indicate diabetes. People with diabetes have a more difficult time healing wounds than those who don’t have diabetes. If you have a wound in your mouth that doesn’t become smaller or less painful in a week or two, make an appointment to see your dentist and your primary care doctor. You may need to have your blood sugar levels checked to ensure they are not too high.

Spots or sores in the mouth can also indicate oral cancer. These lesions can appear as white areas (known as leukoplakia) or as red lesions (erythroplakia).

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Additional symptoms include:

ear pain
hoarseness
jaw swelling
numbness in the tongue or throat area
trouble moving the jaw or tongue
trouble swallowing

Call and make an appointment with your dentist if you’re experiencing any of these symptoms.

Bleeding or Swollen Gums

Seeing blood in the sink or on your toothbrush after you brush your teeth can be cause for concern. Healthy gum tissue should not bleed unless you are brushing too aggressively.

Your gums (gingiva) hold your teeth in place. They’re responsible for creating a barrier between your tooth roots, nerves, and blood vessels and the foods and drinks you consume. You could lose a tooth or teeth without healthy gum tissue.

Bleeding or swollen gums can indicate periodontal or gum disease. This suggests you have a significant amount of bacteria in your mouth that are causing inflammation in your gums. According to the ADA, half of all adults older than age 30 have gum disease. See your dentist, who can examine your gum tissue and teeth.

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Bad Breath

Sure, sometimes bad breath is the result of the garlic-filled dinner you just ate or a sign that you need to drink more water. But chronic bad breath can be a symptom of dental cavities and gum disease. Your dentist can provide tips to keep bad breath at bay even if you don’t have signs of dental decay.

Sensitivity to Hot and Cold

You can expect some increased sensitivity following dental procedures like cavity fillings or crown placements. But sudden, unexplained changes to sensitivity mean you should call your dentist. Increased temperature sensitivity is a symptom of a dental abscess, which is a bacterial infection of a tooth or the gum area next to a tooth root. Additional dental abscess symptoms include a severe toothache, fever, or tender lymph nodes under your jawline or in your neck. If you have facial swelling too, seek emergency care. If left untreated, the infection may spread throughout your body and can become life threatening.

Increased temperature sensitivity could also mean you have a cavity or thinning of the dental enamel. A dentist can provide treatment for both of these concerns.

Pain

Pain can be an unfortunate indicator that your mouth is not as healthy as it could be. While the pain may temporarily subside, it’s likely to return. Make an appointment to see your dentist for a check-up.

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Keep Smiling Always……………..

Thursday 30 July 2015

Best Foods for White Teeth

Best Foods for White Teeth

- Try mashing up strawberries and rubbing them on your teeth. Leave them on for five minutes and rinse them off with water.

- Chewing almond and walnut rub plaque and stains off the surface of teeth as they are full of protein, healthy fats, and they help you get a pearly white smile.

- Baking soda is the safest and strongest teeth whitener. Mix a pinch of salt with a little baking soda, apply it to your teeth and you will get white sparkling teeth in an instant.

- Carrots and pineapple act like a natural stain remover by increasing saliva production, thereby serving as the mouth’s self cleaning agent and they also strengthen your gums.

- Rubbing a banana peel on your teeth for two minutes can help whiten them as the peel contains some essential minerals

- Apples’ crispiness strengthens gums, and its high water content increases saliva production, which helps in killing off the bacteria. Apples also act as a dental cleanser.

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- Sesame seeds help “scrub” away the plaque on your teeth. Sesame seeds also contain bone and teeth-strengthening calcium.

- Eating tart fruits such as oranges may cause the mouth to produce more saliva which ultimately washes teeth clean naturally but avoid using lemons directly on your teeth, because too much acid can damage teeth.

- Broccoli helps in scrubbing the surface of the teeth.

- Drinking lots of water will give you a bright smile as it helps to keep your mouth hydrated.

- Munching on a pear neutralises odor-causing and staining bacterial areas on teeth. Increased saliva production brought on by this fruit also washes away food debris, which gives you whiter and fresh teeth.

- Dairy products like milk and yogurt are teeth super foods, which strengthen the teeth and also make them cleaner and whiter.

- Chewing the root of the banyan (bargad) tree will help to keep your teeth shiny and sparkling.

- Simple home remedy for whiter teeth is oil. Gargle with one tablespoon of oil (sesame, coconut, etc.) early in the morning for 15-20 minutes making sure to cover all your teeth. Practice this every morning and your teeth are sure to sparkle

Healthy teeth and gums is an indicator of an overall healthy individual. So, your health regime should start with your mouth.

Avoid foods that are not good for your teeth as they might not be good for your overall health as well.

Restrict intake on tea coffee and avoid smoking and chewing tobacco.

Avoid chocolates, colas, oily food and junk food to help keep your smile healthy and white.

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Keep Smiling Always..........

The Easiest Way To Lose Weight & Advantages Of Drinking Water

“Diet and exercise” – that’s the mantra that most people swear by, when it comes to losing weight the healthy way. But the word “diet” is more than just the food put on a plate. A very important component of a healthy diet is the amount of water a person drinks in a day.

While drinking water is not a magic pill to shed those pounds faster, not being adequately hydrated could make weight loss a little harder.

Why do you need to drink water?

Water helps your body to function correctly. Water is required for a number of chemical reactions and metabolic processes that take place in individual cells, tissues and organs. But if you don’t drink sufficient water, these reactions and processes will not function the way they’re supposed to. And this could affect your overall metabolism.

Let’s look at some of the ways water can help you in your weight loss program.

You’re not hungry… you’re just thirsty!

Sometimes, the body is not able to differentiate between hunger and thirst. So if you feel hungry and tempted to snack on high-calorie food, have a glass of water first. It could be that you are, in fact, just thirsty and the glass of water would make you feel full and prevent you from consuming the extra calories.

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Water can help you eat less

Drinking water some time before a meal has its benefits in overall weight loss, possibly because you feel full and therefore tend to eat smaller portions of food at mealtime.

In one study, people who drank water before a meal ate about 75 calories fewer during the meal. That, in itself, may not seem like much. But 75 x 365 (days in a year) means 27375 calories less in a year, which corresponds to an approximately 4 kilo weight loss, without much effort on your part.

Water can help you digest your food better

Drinking sufficient quantities of water is also important for your kidneys to function correctly and reduce the risk of kidney stones. Water also helps to prevent constipation.

Research seems to confirm the benefits of water during weight loss

There is no place here to discuss all the studies that talk about weight loss and water. But let us look at two studies:

In one study, there were 48 overweight and obese middle-aged adults who were put on a low-calorie diet. Some of them were asked to drink about 500 ml of water before each of their three meals a day. At the end of three months, those who drank the extra water lost about 2 kgs more than those who didn’t drink water.

Another study looked at how people tend to gain weight as they get older. This study was carried out over 4 years. Those who had a higher intake of water and those who substituted their sugar-sweetened beverage consumption with water were less likely to put on weight over the years.

To drink or not to drink

If you are on a diet to lose weight, you will definitely be keeping an eye on your calories on your plate. But remember to watch your fluid intake as well!

Here’s a quick list of what you should drink and what you should stay a mile away from, when losing weight.

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Keep these at reach:

Water: If you’ve read this article, then you are already aware of how important and healthy it is to drink water and stay hydrated, when trying to lose weight
100% fruit juice: make sure you check the label first. Fruit juice often comes with added sugars and those can be high in calorie, though high in nutritive value
Vegetable juice: While vegetable juice is often as nutritious as fruit juices, they often come with fewer calories and a lot of fibre
Skimmed or low-fat milk: by giving you the goodness of calcium with far less calories, the low fat milk option is much better than whole milk, when on a diet.
Black coffee: coffee is a good source of anti-oxidants and largely calorie-free, just as long as it’s black.
Green tea: another great source of antioxidants, green tea may also aid weight loss

Stay away from

Carbonated drinks: high in calories and low in nutrition, it’s best to avoid these – whether you’re on a diet or not
Fruit juices with sugar: some fruit juices have as much sugar added as carbonated drinks. Make sure you check the labels before buying these
Energy drinks: once again, check the label on these products first. While energy drinks provide a boost of much-needed energy, they are often high calorie drinks
Alcohol: alcohol is high in calories, and that is without counting the fried snacks or nuts that usually accompany a glass of alcohol

According to a study, drinking 500 ml of water before every meal could help weight loss

Make sure you drink water from a trusted source

KEEP SMILING ALWAYS…………...

Tuesday 28 July 2015

How to Slim Down in a Week

Dieting is the primary step in losing weight quickly. But it must be done keeping your health in mind. It is important that you do not starve yourself, but eat healthy and do regular exercise. The following one week plan will get you instant results. Check it out.

Day 1 – Detoxify

The first day is dedicated to liquids. Drink ample water and opt for sugar-free healthy smoothies the entire day. A recent piece contributed by one of our users, also shares some easy-to-create detox recipes which we would highly recommend.

Tip: Start the day with a glass of warm water with some lemon juice squeezed in.

Day 2 – Fruit up

The second day should be dedicated to fruits. This is the day you lighten your digestive system. Gorge on ample watermelons, apples, grapefruits, berries, citrus fruits, etc.

Tip: Skip the bananas as they can get a bit acidic.

Day 3 – Get fibered up

On the third day, go for a run in the morning. As for your diet, you must focus on eating only vegetables. Cruciferous vegetables like broccoli and cauliflower are good bets as they bring down the bloating. In fact, if you're weighing your options on whether this is a good option to take.

Tip: Keep drinking ample water to keep your system clean.

Day 4 – Calcium up

On the fourth day, your body needs its fill of dairy. So, drink three glasses of milk and munch on a few pieces of cheese. Also, add some bananas to your diet to increase your nutrition quotient.

Tip: Opt for double-toned milk instead of skimmed, as it has more nutrients without the extra fat.

Day 5 – Carb treat

By the fifth day, your body will feel a lot lighter. So, eat healthy carbs like brown rice and vegetables like tomatoes, cabbage and broccoli.

Tip: Stick to just one meal with rice. The rest of the day, eat vegetables.

Day 6 – Protein kick

The sixth day should be dedicated to proteins like lean chicken, fish, eggs, cottage cheese and lentils. You can distribute them across your three meals. You should also do a 30-minute workout. Indoor Workouts to save money on the gym.

Day 7 – Finale treat

Relish a cup of brown rice, any vegetable you want and a few fruits. And rejoice with your new slim body!

Tip: You can switch to a weight maintenance diet now, which would be more suitable for daily life.

Stay fit……………… Keep smiling always……...

Foods to Boost Your Brain Power

Turmeric

Turmeric also has anti-inflammatory abilities to protect cell erosion and carries antioxidant effects that fight against breakdown in cell membranes. "It's more than just a protector against Alzheimer's. "Research has shown that individuals who only occasionally consume curry, less than once per month, still performed better on a standardized test than those who reported rarely or never eating curry."

Berries

Turns out berries do a lot more than just sweeten up your morning smoothie. "Berries are rich in polyphenols, especially anthocyanins, shown in studies to increase sharpness and speed of processing in areas of our brain function that are the first to go as we get older,"
Avocado

Foods rich in polyunsaturated and monounsaturated fatty acids will help your head and your heart. Stick to healthy fats only, of which avocadoes have many, and skip trans and saturated fats. "Swapping avocado for butter in a lot of your traditional baked good recipes, such as cakes and breads, can provide the same emulsifying effect (and taste), but with an added cardiovascular and neuro-protective effect."

"Oranges"

Orange fruits and veggies — like sweet potatoes, carrots, melon, butternut squash, and oranges serve as great defenders of cell breakdown, causing better brain function into older age. "More often than not, when asked to choose the best fruit or veggie, researchers, nutritionists and food scientists always tend to answer with something orange. "This is likely due to the exponential antioxidant capacity of these foods when compared to others."

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Chickpeas

Chickpeas have high vitamin-B content (like B6 and folate), meaning lots of brain benefits. "In our bodies, folate is responsible for the conversion of homocysteine, a byproduct of cellular metabolism, into methionine, which is another amino acid. "High levels of homocysteine are responsible for blood vessel damage." While research has yet to determine if folic acid intake is the only cause of decreased homocysteine levels, failing to get vitamins and minerals is linked with high levels of homocysteine in the blood — and an increased risk of Alzheimer's.

Coffee

Though it sometimes gets a bad rap, coffee has two fold benefits for the brain. First, caffeine is linked to protective benefits, like stimulating the central nervous system and combating declining brain functioning as you age — and a study in the Journal of Alzheimer's Disease says this is cumulative. Therefore, the more you get, the better. (That said, you should keep to the recommended daily amount, equivalent to approximately three 8-ounce cups of coffee per day, and make sure not to get so much that you're losing sleep.) "The antioxidant content of coffee is insurmountable when you compare to other commonly consumed foods, though it is seldom treated with such clout."

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Wild Salmon

Fatty fish like salmon are the most biologically available source of omega-3 fatty acids, EPA and DHA, in their natural form, and these are the two compounds associated with cognition and brain function. "It's the only biologically available source of vitamin D, which is linked to Alzheimer's risk reduction, and fatty fish intake has been associated with improved lipid profiles, particularly when compared to diets higher in saturated fat from meat sources like beef, dairy, and poultry.When it comes to neurological dysfunction, research points to a link between neurodegenerative disorders and low levels of vitamin D, including multiple sclerosis, Parkinson's disease, schizophrenia, and epilepsy." Just make sure to get wild salmon. Experts suggest that hidden sources of metal, which can be found in pollutants in fish, may be hazardous to brain function and memory.

Almonds and Walnuts

With the exception of peanuts and cashews, all nuts are high in the vitamin E, which is essential for protecting the brain from age-related damage. In addition,recent research shows that those who nosh on nuts every day live longer and have fewer diseases. "

Wine

Pour yourself a glass of vino in the name of better brain functioning. London says research has shown light to moderate alcohol intake can cut your risk of Alzheimer's disease in half. Although any alcohol will do the trick — yes, even vodka and tequila — your health and waistline will thank you if you stick to a glass of red wine a day (which is also linked to increased longevity).

Chocolate

An ounce of dark chocolate will work wonders for mind and body, lowering BMI and cardiovascular disease risk in addition to a slew of other cognitive boosts. "With an impact on mood, learning, cognition, and memory, the flavanols in cocoa powder protect against neurologic damage and promote blood flow to the brain.

KEEP SMILING ALWAYS……….

Monday 27 July 2015

The Truth About Belly Fat

Surprise: Everyone has some belly fat, even people who have flat abs.

That's normal. But too much belly fat can affect your health in a way that other fat doesn't.

Some of your fat is right under your skin. Other fat is deeper inside, around your heart,lungs, liver, and other organs.

It's that deeper fat -- called "visceral" fat -- that may be the bigger problem, even for thin people.

Deep Belly Fat

You need some visceral fat. It provides cushioning around your organs.

But if you have too much of it, you may be more likely to get high blood pressure, type 2 diabetes, heart disease, dementia, and certain cancers, including breast cancer and colon cancer.

The fat doesn't just sit there. It's an active part of your body, making "lots of nasty substances," says Kristen Hairston, MD, assistant professor of endocrinology and metabolism at Wake Forest School of Medicine.

If you gain too much weight, your body starts to store your fat in unusual places.

With increasing obesity, you have people whose regular areas to store fat are so full that the fat is deposited into the organs and around the heart, says Carol Shively, PhD, professor of pathology-comparative medicine at Wake Forest School of Medicine.

How Much Belly Fat Do You Have?

The most precise way to determine how much visceral fat you have is to get a CT scan or MRI. But there's a much simpler, low-cost way to check.

Get a measuring tape, wrap it around your waist at your belly button, and check your girth. Do it while you're standing up, and make sure the tape measure is level.

For your health's sake, you want your waist size to be less than 35 inches if you're a woman and less than 40 inches if you're a man.

Having a "pear shape" -- bigger hips and thighs -- is considered safer than an "apple shape," which describes a wider waistline.

“What we’re really pointing to with the apple versus pear,” Hairston says, "is that, if you have more abdominal fat, it’s probably an indicator that you have more visceral fat."

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Thin People Have It, Too

Even if you're thin, you can still have too much visceral fat.

How much you have is partly about your genes, and partly about your lifestyle, especially how active you are.

Visceral fat likes inactivity. In one study, thin people who watched their diets but didn't exercise were more likely to have too much visceral fat.

The key is to be active, no matter what size you are.

4 Steps for Beating Belly Fat

There are four keys to controlling belly fat: exercise, diet, sleep, and stress management.

1. Exercise: Vigorous exercise trims all your fat, including visceral fat.

Get at least 30 minutes of moderate exercise at least 5 days a week. Walking counts, as long as it's brisk enough that you work up a sweat and breathe harder, with your heart rate faster than usual.

To get the same results in half the time, step up your pace and get vigorous exercise -- like jogging or walking. You'd need to do that for 20 minutes a day, 4 days a week.

Jog, if you're already fit, or walk briskly at an incline on a treadmill if you're not ready for jogging. Vigorous workouts on stationary bikes and elliptical or rowing machines are also effective.

Moderate activity -- raising your heart rate for 30 minutes at least three times per week -- also helps. It slows down how much visceral fat you gain. But to torch visceral fat, your workouts may need to be stepped up.

“Rake leaves, walk, garden, go to Zumba, play soccer with your kids. It doesn’t have to be in the gym.”

If you are not active now, it's a good idea to check with your healthcare provider before starting a new fitness program.

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2. Diet: There is no magic diet for belly fat. But when you lose weight on any diet, belly fat usually goes first.

Getting enough fiber can help. Hairston’s research shows that people who eat 10 grams of soluble fiber per day -- without any other diet changes -- buildup less visceral fat over time than others. That’s as simple as eating two small apples, a cup of green peas, or a half-cup of pinto beans.

“Even if you kept everything else the same but switched to a higher-fiber bread, you might be able to better maintain your weight over time.”

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3. Sleep: Getting the right amount of shut-eye helps. In one study, people who got 6 to 7 hours of sleep per night gained less visceral fat over 5 years compared to those who slept 5 or fewer hours per night or 8 or more hours per night. Sleep may not have been the only thing that mattered -- but it was part of the picture.

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4. Stress: Everyone has stress. How you handle it matters. The best things you can do include relaxing with friends and family, meditating, exercising to blow off steam, and getting counseling. That leaves you healthier and better prepared to make good choices for yourself.

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“If you could only afford the time to do one of these things," ……….."exercise probably has the most immediate benefits, because it gets at both obesity and stress.

Be Healthy………… Keep Smiling……….

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Saturday 25 July 2015

Fat Burning Fruits

Some people are quite amazed by the fact that certain fruits can actually help you lose weight. This is possible because fruits have natural fat burners such as fiber and pectin that initiate fat metabolism and help you lose those unwanted pounds. There are various other naturally occurring substances in fruits that make them an excellent choice for weight reduction as well. Tannins, Hydroxycitric Acia (HCA) and Ketones are just some of the wonderful ingredients in fruits that provide you with high energy and cure cravings at the same time. Here is a list of the top ten fat burning fruits.

Coconut

Remarkably delicious, this fruit can be consumed as a snack or in the form of meals as delicious curries. Packed with an incredible amount of triglycerides that speed up your hepatic metabolism by thirty percent, this fruit promises you a slimmer waistline and a healthy body. Equally delectable when consumed as an oil, water, flour, milk, or raw, the coconut has all the ingredients to cure your cravings and satiate your sweet tooth in a healthy way.

Lychee

The consumption of this fruit gives you a clean stomach and increasingly motile intestines. This provides for a faster metabolism and a leaner body. Not only does this fruit improve your appetite but also brings about improvement in cases of GERD and heartburn. The seeds of this fruit possess astringent like properties that cure intestinal illnesses and eradicate parasites. Rendering high motility to the gut, this fruit makes it possible to reduce weight in a small time frame.

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Raspberries

These berries are incredible at fighting belly fat and hence, hinder the onset of obesity. The higher composition of fiber in these fruits makes it possible to have an increased rate of motility; thereby reducing the chances of putting on weight and losing the already deposited one. Also, this fruit is greatly responsible for reducing blood sugar as well as insulin levels. They possess Ketones which bring about a rapid acceleration in your overall metabolism and cut down on visceral as well as body fat.

Papaya

For weight loss, papayas present the advantages of increased fiber that helps in boosting your metabolism. With the presence of various enzymes that initiate good metabolism, you also get carotenes, flavonoids and Vitamin C from it; that make weight reduction sweet and fruitful. The above fruits can not only guarantee you weight loss but also, an increased amount of energy and vitality.

Star Fruit

A perfect blend of sweet and sour, this succulent fruit constitutes only 31 calories for every 100 grams. The ideal fruit to aid your digestion, the consumption of this fruit makes it possible for you to avoid illnesses such as Irritable Bowel Syndrome and chronic constipation. The skin of this fruit has an incredibly high content of fiber whereas the pulp is rich in tannins that boost metabolism. Also, it contains a wide variety of vitamins and minerals.

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Garcinia cambogia

This tropical fruit is also known as the Malabar Tamarind. Possessing the ability of the body to deposit fat, the consumption of this fruit leads you to swift weight loss. Another remarkable property of this fruit is that it puts a halt on uncontrollable appetite. Hydroxycitric Acid is the active compound in this fruit that not only leads to weight loss but also, puts a check on Type 2 Diabetes and high cholesterol.

Guarana

This fruit belongs to the Sapindaceae family of maple fruits. The climbing plant that bears this fruit is native to the Amazon basin in Brazil. This fruit is equipped with an incredible amount of caffeine and this is why it considered an excellent stimulant. This quality also plays a pivotal role in increasing the motility of the intestines and therefore plays a monumental role in reducing your weight. Other advantages include improved memory and reduced mood swings.

Acai Berries

This fruit is considered to be one of the healthiest food items in the world. Packed with the goodness of anti-oxidants, the naturally occurring chemical constituents of this fruit help you in staying fit and young. By repairing your cells at the molecular level, this fruit speeds up your metabolism and eradicates all free radicals from your system. Other advantages of consuming this fruit are that it prevents heart diseases and cancer.

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Dragon Fruit

This fruit furnishes you with the solution to perhaps the most difficult problem encountered by people who aspire to lose weight: feeling the need to eat more. This exotic fruit allows you to experience fullness after having a meal. It also initiates anti aging properties of the body.

African Mango

Higher consumption of this fruit can give you increased defenses against heart disease in addition to a profound amount of weight loss. The fiber content of this fruit makes it possible for you to increase your metabolism profoundly; thereby initiating weight loss. Packed with the goodness of a wide number of vitamins especially Vitamin B Complex, consuming African Mangoes cannot only give you a leaner body but also, excellent health, by building a flawless stream of blood supply to replenish your body and mind.

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Be healthy………. Keep smiling always………