14 ways to stay fit and healthy

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  • Using Medicinal Plants and Herbs

  • Omega-3 for Cytokine Storms

  • Ketones Improve Metabolic function and Prevent Inflammation

  • Foods That Can Help Lower Cholesterol

Using Medicinal Plants and Herbs

Before all these chemical-laden drugs started getting used for health problems, herbs and plants were used for treating different ailments. These were effective then and are also effective at present.

There are thousands of plants but only a selected few can help in treating.

Listed are some of the Medicinal plants and herbs that can help you.

  1. Lemongrass

This herb is known for its unique flavor and a citrus aroma. This was used for the treatment of stomach upsets, common colds, blood pressure, convulsions, vomiting and also pain.

Lemongrass

Besides the above, lemongrass can also benefit for managing insomnia, infections, swelling, maintaining the immune system and respiratory disorders.

The oil extracted from this grass and the leaves are most used in different treatments.

You have the choice of using this grass for inhalation, using topically or even as supplements.

  1. What is lemongrass used for?
  2. Is Lemon Grass good for health?
  3. What does the smell of lemongrass do?
  4. How do you eat lemongrass?
  1. Aloe Vera

The Aloe Vera plant is known for the soothing quality. This is more so for different skin conditions like rashes, burns, scrapes and cuts. This can be used for psoriasis, which is considered as a serious skin ailment.

Aloe Vera

The gel of this plant is anti-bacterial, anti-fungal, anti-viral, and an antibiotic.

Aloe Vera taken internally can help in managing stress.

You can purchase the gel but it is advisable to get an aloe vera plant so that you have fresh aloe vera as and when required.

  1. a) For topical use you need to an inch of the aloe vera from the plant and slice this down the middle so that you can access the gel. Not many are aware that this gel works well as an after-shave for the men.
  2. b) for internal use, you need to peel off the rind on the outer side. You also need to scrape off the gel and place this in a container and blend this well before you consume. You can also add some lemon juice for any added flavor.

Before consuming this or even using this you need to ensure you are not allergic to aloe vera in any way.

  1. What is aloe vera good for?
  2. How poisonous is aloe vera?
  3. Is Aloe Vera good for your face?
  4. What are the side effects of aloe vera?

3. Sage

Sage offers a number of health benefits and that is why this has been used for hundreds of years.

Sage

  1. a) Sage aids digestion and prevents any stomach spasms. This is due to the presence of rosmarinic acid. This can also bring down the risk of diarrhea.
  2. b) There is a high level of Vitamin K present in Sage, and this is essential requirement for bone health.
  3. c) Studies have proved that even a small amount of sage either inhaled or consumed can make a big difference to cognitive health. This is known to increase concentration along with memory retention and recall.
  4. d) Sage is also known to help in management of diabetes.

Before you visit your pharmacy find out which natural plant or herb can help you manage your health. These are definitely safer and work out affordable. Besides which, you are going ‘healthy’ sans any chemicals. There are multiple herbs and plants that can sort out different problems.

  1. What sage good for?
  2. Is Sage a holy herb?
  3. Is Sage a drug?
  4. Can you eat sage?
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Foods That Can Help Lower Cholesterol

 

Cholesterol is produced by the body but consuming foods and drinks that have cholesterol tends to increase the levels in your system. This can increase the risk of strokes, heart diseases and other serious ailments. The best way to benefit from cholesterol is to ensure you opt for a balanced diet along with exercises and the required amount of sleep.

There are a number of foods that can help in lowering the bad cholesterol (LDL) and increase the good cholesterol (HDL). Listed below are a few of these.

4. Orange Juice

Orange Juice

Specific brands of orange juice have plant-derived compounds called phytosterols. These are known to lower LDL. Soymilk, margarine and cheese and milk that are sterol-fortified also have a similar effect.

It is advisable to consult your doctor before including any new food in your diet so that you are assured of no side-effects.

  1. What are the benefits of orange juice?
  2. Why orange juice is bad for you?
  3. How much orange juice should you drink a day?
  4. What is the healthiest orange juice?

5. Almonds

Almonds

Almonds are known to be enriched with unsaturated fats and help in raising the HDL (good cholesterol). Almonds also help in less oxidization of the LDL. This brings down the risk restricted flow of blood and a build-up in the arteries. All you need to be aware of is the calories when you snack on almonds.

  1. What are the health benefits of almonds?
  2. How many almonds should you eat a day?
  3. What is bad about almonds?
  4. Can I eat 50 almonds a day?

6. Oatmeal

Oatmeal

Starting your day with a good breakfast of oatmeal is perfect. This offers you different nutrients including minerals and vitamins. Whole grains are known to be a good source of soluble fiber. This is a gel that prevents any cholesterol absorption.

Consuming around one cup of oatmeal or ten grams of soluble fiber in any form can help in combating bad cholesterol.

  1. Is it okay to eat oatmeal everyday?
  2. What is the difference between oats and oatmeal?
  3. Why is oatmeal bad for you?
  4. What are the benefits of oatmeal?

7. Olive Oil

Olive Oil

Olive oil is known as the ‘miracle oil’ as this can increase the good cholesterol and decrease the bad cholesterol. This is due to the good amount of healthy fats and the number of antioxidants.

Olive oil is enriched with phenols, which are plant substances lowering the risk of blood clots. Adjust your diet by substituting olive oil for any other fat you use for cooking.

  1. What is olive oil good for?
  2. What oil is better than olive oil?
  3. Will olive oil make you fat?
  4. Is a spoonful of olive oil a day good for you?
  5. What happens if you drink olive oil everyday?
  6. Does olive oil clog your arteries?

8. Blueberries

Blueberries

Blueberries are known to be a ‘star’ when you talk about nutrients. These berries play an important role in managing cholesterol. These can bring down the level of LDL. LDL is known to clog arteries. This reduces the risk of cardiovascular diseases.

  1. You can consume these fresh, frozen or probably, canned.
  2. What are the benefits of blueberries?
  3. What happens if you eat blueberries everyday?
  4. Are blueberries the healthiest fruit?
  5. How many blueberries can I eat a day?

9. Chocolate

Chocolate

Chocolates are a big ‘Yes’ when you want to keep a check on your cholesterol, but this needs to be in very small quantities.

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There are a good amount of flavonoids present in dark chocolate. These antioxidants can bring down the levels of bad cholesterol, besides which, dark chocolate also contains the monounsaturated fats, which are beneficial.

For maximum benefit you need to ensure that the chocolate you consume is at least 70% of cocoa.

You need to be aware that no ‘single’ food can lower your cholesterol. You need to work out a chart for a balanced diet so that you can benefit to the maximum.

  1. Which is the best chocolate in world?
  2. Which is best chocolate in India?
  3. Is chocolate good for your health?
  4. Is it OK to eat chocolate every day?

Omega-3 for Cytokine Storms

 

There is evidence that the Omega-3 fats DHA and EPA affect the biological pathways having direct influence in COVID-19 outcome.

Omega-3

The DHA and EPA have influence directly in the response to viral infection and are able to modulate immune function and response.

It is a known fact that COVID-19 can lead to a ‘lethal’ cytokine storm. Presently different health practitioners are looking at different ways in which they can strengthen and also improve the immune function. There are different strategies used that seem to be helping.

Some of these are

  1. a) Optimization of Vitamin D
  2. b) Molecular hydrogen
  3. c) Astaxanthin
  4. d) Ketone esters
  5. e) Melatonin

You can also add Omega-3 to the above list. These fatty acids are found in fatty fish of cold-water sardines, salmon, krill and also anchovies.

Recent articles have suggested that B12, B6, Vitamins C, D and also E along with folate trace elements, including iron, zinc, magnesium, selenium, and also copper may help in managing the cytokine storm.

Long chain fats that are polyunsaturated such as the DHA and EPA have influence directly on the response to different viral infections.

It has been proved that DHA can prevent thrombosis. This is a blood clot within any blood vessel due to a decrease in the platelet aggregation.

As known, hypercoagulation is one of the complications of COVID-19 that can lead to lethal consequences.

10. Importance of Testing for Omega-3

Besides getting tested for Vitamin D it is also important to ensure that you get tested for Omega-3 once a year. Deficiency of this nutrient can cause trouble for your overall health.

DHA and EPA are known to be structural elements of your cells and this makes them extremely important. If you are lacking in DHA and EPA the ability of your body to maintain healthy structures of the cells or even repair cells is impaired.

It is not only important to ensure you get the required amount of Omega-3 but you also need to limit the intake of Omega-6, more so from vegetable oils that are processed.

11. Benefits of Omega-3

There are multiple health benefits offered by Omega-3 fatty acids. Listed below are few of these.

1.Intake of Omega-3 can reduce depression and anxiety.

2.Studies have proved that Omega-3 is beneficial for the health of the brain. You have 40% of DHA of the fatty acids in your brain.

  1. Omega-3 can maintain eye health and bring down the risk of eye problems like cataract and macular degeneration.
  2. Omega-3 brings down the risk of cardiovascular diseases. This brings down the level of triglycerides and maintains the blood pressure. This can also help in raising the good cholesterol (HDL).
  3. Omega-3 is known to fight inflammation in your body.

To ensure a robust intake of Omega-3 fatty acids is to get them naturally from whole foods minimum twice a week. In case you do not eat fish, you have the choice of taking supplements, for which, it is important to consult your doctor.

  1. What are the benefits of omega-3?
  2. What is Omega-3 and why is it good for you?
  3. Why Omega-3 is bad for you?
  4. Is it good to take Omega-3 everyday?
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Ketones Improve Metabolic function and Prevent Inflammation

Water-soluble fats that aid in the healing of the tissues are known as ketones. These can be helpful in dealing with viral infections like the COVID-19 as they are able to re-establish the cellular homeostasis, recharge the antioxidants, provide quick energy and also control any oxidation within the cell.

As Ketones provide instant energy to the cells, the cells are able to produce more of ATP. This might be required to function when these are in a high activity state due to stressors.

Ketones increase the NADPH, which is a reducing agent and a co-factor that can improve the ability of your body for using the anti-oxidants.

Ketones are also known to suppress the inflammatory pathways that are present due to the infection.

One way to increase the ketones is by the ketone esters. These are beneficial in viral infections like the coronavirus.

According to research, a Ketogenic diet increases the body level of ketone in plasma. These are known to be responsible for regulating the genes that manage and control the oxidative stress levels. As mentioned, they can also increase the levels of energy.

12. Ketogenic Diet for Influenza

Studies have proved that this ketogenic diet has surprising effects on influenza also. This tends to super power the immune cells and can also fight some of the symptoms of this infection. Studies have also proved tht a keto diet for a prolonged time can help in dealing with a number of different viruses.

The cells that are powered by Keto enhance the production of mucus and can thus beat the flu.

13. Helpful for the Elderly

Those who have a frail immunity or are above the age of 60 years are at a bigger risk of severity of this virus. A recent study has proved that a diet that is low-carb is beneficial for this category. This is because it tends to improve the metabolic functions of immunity and bring down the level of inflammation.

14. Keto helps in managing the co-morbidities due to COVID-19

You need to remember that there is no single specific diet that can help you in managing the virus. The difference is made depending on how the diet is incorporated.

Ketogenic foods are known to fight triggers like high BP, obesity and also sugar levels, all of these are pre-existing morbidities associated with the severity of COVID-19.

Ketones are chemicals made by the liver. This is produced when there is insufficient insulin in the body for turning into glucose or sugar into energy. As you require another source, the body uses the fat. The liver turns this fat into ketones., which is one type of acid. This is sent to your bloodstream. The tissues and muscles can use these for the required fuel. This process does not become an issue if you do not have any diabetes. In case you are suffering from diabetes, there are chances of building too many ketones, and this can become life-threatening.

Before adapting the Keto diet, it is advisable to consult doctor.

  1. Why are ketones bad?
  2. What do ketones do to your body?
  3. How do I lower my ketones?
  4. What is normal ketone level?