Incredible benefits of eating banana:

1. High Fibre Content

Banana is loaded with fibre, both soluble and insoluble. The soluble fiber has the tendency to slow down digestion and keep you feeling full for a longer time. Which is why bananas are often included in a breakfast meal so that you can start about your day without having to worry about the next meal.

2. Heart Health

High fibre foods are said to be good for the heart. According to a study done by University of Leeds in UK, increasing the consumption of fibre-rich foods such as bananas can lower the risk of both cardiovascular disease (CVD) and coronary heart disease (CHD).

3. Ease in Digestion

According to Ayurveda, banana has a sweet and sour taste. The sweet taste is said to bring about a sense of heaviness but the sour taste is known to stimulate agni (the digestive juices), thereby supporting digestion and helping in building up metabolism.

4. Powerhouse of Nutrients

Banana is a heavyweight when it comes to nutrition. It is loaded with essential vitamins and minerals such as potassium, calcium, manganese, magnesium, iron, folate, niacin, riboflavin, and B6. These all contribute to the proper functioning of the body and keeping you healthy.

5. High Source Of Potassium

The high content of potassium in bananas makes it a super fruit. This mineral is known for its numerous health benefiting properties - it helps in regulating heartbeat, blood pressure, and keeps the brain alert. So make sure you add bananas to your daily to keep your heart and brain healthy, plus for more stabled blood pressure.

6. Blood Pressure
It is a known fact that salt is the culprit when it comes to high blood pressure. Bananas have low salt content and high potassium content, and these properties contribute to making it an ideal for those undergoing this condition. But make sure you consult your nutritionist or doctor before you add it o your diet.

7. Helps Fight Anaemia

Due to the high iron content in bananas, they are good for those suffering from anaemia. Anaemia is a condition where there is a decrease in the number of red blood cells or haemoglobin in the blood. This leads to fatigue, shortness of breath, and paleness. But, as we always say that moderation is the key.

Cooking with Bananas

There are a number exciting ways in which you can add bananas into your diet. Some points to remember while buying them are -

• If you are buying by the dozen, make sure you pick slightly firm bananas so that they last you at least 4-5 days without spoiling.
• Bananas tend to ripe really quickly, which is why after a while the peels turn back while the flesh become gooey. A smart thing to do would be to buy in smaller quantities and enjoy them fresh.
• Look for fruits without any blemishes or squishy spots.
• Do not store them in the refrigerator. 
•  
• Uses of Banana
• For a more balanced diet, you can have the fruit of banana in any of the following ways:
• Add a banana to your bowl of cereal, oats or muesli to increase the nutrients.
• Add frozen bananas to your smoothie for a delicious flavor.
• Add ripe mashed bananas in baked goods. It is a good replacement for oil and butter in cooking.
• Add banana in cakes and cookies. It gives them a yummy taste.
• Coat the banana with grated coconut and bake it. Enjoy it as a snack or you can freeze it and have it for dessert.

Amazing Health Benefit of Hibiscus Tea.

The health benefits of hibiscus tea include its ability to treat high blood pressure and high cholesterol, disturbed digestive and immune system, inflammatory problems and liver diseases, as well as cancer. It can also speed up the metabolism and help in healthy, gradual weight loss. It is rich in vitamin C, minerals, and antioxidants and helps in the treatment of hypertension and anxiety.

What is Hibiscus Tea?

Hibiscus tea, also known as (Zobo Leave or Flower), is prepared by boiling parts of the hibiscus plant, known by its scientific name Hibiscus sabdariffa, particularly the flower. Hibiscus tea is ruby red or deep magenta in color and has a sour taste.

It is a very popular beverage throughout the world and is often used as a medicinal tea. Hibiscus flowers have various names and are known as “Roselle” in some places. It is widely available in the market throughout the tea-drinking world and can be consumed hot or cold depending on your preference. This tea is low in calories and is caffeine-free.

How to Make Hibiscus Tea?

It is very easy to make hibiscus tea, all you need to do is steep the dried hibiscus flowers in a pot of water for five minutes. Organic hibiscus tisane herbal tea has a taste that is very similar to cranberry juice. It can definitely be described as tart, so you can add sugar or honey to increase the sweetness.

You can also try adding spices like cinnamon, cloves, nutmeg, and ginger depending on your taste. Hibiscus ginger tea is a popular flavor as there is a balance of tartness of the flower and spiciness of the ginger.

Hibiscus Tea Nutrition

Hibiscus tea is naturally low in calories and caffeine-free. According to the USDA Nutrient Database, it has a good supply of minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc. It also contains a few vitamins like niacin and folate that help in improving your overall health. This tea is a good source of anthocyanins that make it beneficial for managing elevated blood pressure levels, colds, and urinary tract infections (UTI).

Health Benefits of Hibiscus Tea

The various benefits of hibiscus flower tea which would help in keeping the human body healthy and fit are given below. Find them out and get healthier!

Manages Blood Pressure

A report from the AHA (American Heart Association), published in November 2008, states that consuming this tea lowers the blood pressure in pre-hypertensive and mildly hypertensive adults. It also states that 1/3 of adults in the United States suffer from high blood pressure, which is also called hypertension.

A study conducted by Odigie IP suggests that it has antihypertensive and cardioprotective properties, which can be beneficial for people suffering from hypertension and those at high risks of cardiovascular diseases.
Because of its anti-inflammatory properties, hibiscus tea can reduce blood pressure by up to 10 points, according to a research done at Tufts University in Boston. For this drastic improvement to occur, you need to regularly consume three cups of this tea every day for a few weeks. Also, it has diuretic properties that increase urination and simultaneously lower blood pressure.

Weight Loss

Hibiscus herbal tea is beneficial for weight loss. You are likely to gain weight if you consume food that is rich in carbohydrates. However, studies have suggested that hibiscus extract lowers the absorption of starch and glucose and may help in weight loss.

Hibiscus inhibits the production of amylase, which helps in the absorption of carbohydrates and starch, so drinking hibiscus tea prevents the absorption from occurring. Therefore, hibiscus tea is found in many weight loss products.

Lowers Cholesterol

It helps to lower the levels of (bad) LDL cholesterol from the body, thereby helping to protect against heart diseases and protecting blood vessels from damage. The hypolipidemic and hypoglycemic properties of hibiscus tea can be beneficial for those who suffer from blood sugar disorders like diabetes.

A research study conducted on patients with type II diabetes suggests that consumption of hibiscus sour tea lowers cholesterol, triglycerides, and low-density lipoprotein cholesterol, which helps to manage this unpredictable disease.

Protects Liver

Research studies have also suggested that the antioxidant properties of hibiscus tea also help in treating liver diseases. Antioxidants help protect your body from diseases because they neutralize the free radicals present in body tissues and cells. Therefore, we can confidently say that drinking caffeine-free hibiscus tea could increase your lifespan by maintaining good overall health.

Anti-cancer Properties

Hibiscus tea contains hibiscus protocatechuic acid which has anti-tumor and antioxidant properties. A study conducted by the Department and Institute of Biochemistry at the Chung Shan Medical and Dental College, in Taichung, Taiwan suggests that hibiscus slows down the growth of cancerous cells by inducing apoptosis, commonly known as programmed cell death.

Anti-inflammatory & Antibacterial Agent

Hibiscus loose leaf tea is rich in ascorbic acid, also known as vitamin C. It is an essential nutrient required by your body to boost and stimulate the activity of the immune system. Hibiscus tea is also known for its anti-inflammatory and antibacterial properties. Therefore, it protects you from catching a cold and flu. It is also used to treat discomfort caused by fever, due to its cooling effect.

Relieves Menstrual Pain

The health benefits of hibiscus tea include relief from cramps and menstrual pain. It helps in restoring hormonal balance as well, which can reduce the symptoms of menstruation like mood swings, depression, and overeating.

Acts as Antidepressant Agent

Hibiscus tea contains vitamins and minerals like flavonoids which have antidepressant properties. Consumption of hibiscus tea can help calm down the nervous system, and it may reduce anxiety and depression by creating a relaxed sensation in the mind and body.

Improves Digestion

Many people drink hibiscus tea to improve digestion as it regularizes both urination and bowel movements. Since it has diuretic properties, it is also used to treat constipation, which helps you lose weight, improve the health of your gastrointestinal system, and avoid colorectal cancer.

Satiates Thirst

Hibiscus tea is also used as a sports drink in order to satiate thirst. For this purpose, hibiscus iced tea is typically consumed. Many people include it in their diet since this variety of tea has the ability to cool down the body very fast.

Where to Buy Hibiscus Tea?

You can easily make hibiscus tea at home if you have the flowers growing in your backyard. If you don’t have access to a hibiscus plant, the tea is best made with:

• Organic dried hibiscus flowers
• Hibiscus teabags

They are both available online as well as in markets.

Hibiscus Tea Side Effects

Although hibiscus tea is a health enhancer and a natural weight loss booster, there are possible side effects you should be aware of.

• 

• Blood Pressure: The health benefits of hibiscus tea include lowering blood pressure (anti-hypertensive property). Therefore, it is not recommended for people who already have low blood pressure, a condition called hypotension. It may cause faintness, dizziness, and can even damage the heart or brain if consumed by anyone with low blood pressure.
• Pregnancy and Fertility: Hibiscus tea is not recommended for pregnant women, particularly due to its emmenagogic effects which may stimulate menstruation or blood flow in the uterus or pelvic region. For those undergoing hormonal treatments or taking birth control pills, it is recommended to consult your health specialist regarding consumption of this variety of tea.
• Hallucinatory Effect: Some people may feel intoxicated or experience hallucinations after drinking hibiscus tea. Therefore, be cautious until you know how your body reacts to the tea. Don’t drive a car or try anything particularly dangerous until you know what its effects are on your system.
• Allergy: Some people develop allergic reactions such as itchy red eyes, sinus or hay fever when consuming hibiscus tea.

Not many people are aware that almost 15-30% of hibiscus tea is composed of organic acids. These acids are malic acid, tartaric acid, and citric acid. They are commonly found in fruits such as grapes and wine. They help in boosting immunity, promoting better skin, lowering blood pressure and cholesterol, managing inflammation, and improving digestive issues. Hibiscus tea has diuretic and choleretic effects, thus controlling blood viscosity by reducing blood pressure and enhancing digestion.

 

Healthy Sleep Habits

Your behaviors during the day, and especially before bedtime, can have a major impact on your sleep. They can promote healthy sleep or contribute to sleeplessness.

Your daily routines – what you eat and drink, the medications you take, how you schedule your days and how you choose to spend your evenings – can significantly impact your quality of sleep. Even a few slight adjustments can, in some cases, mean the difference between sound sleep and a restless night. Completing a two-week sleep diary can help you understand how your routines affect your sleep.

The term “sleep hygiene” refers to a series of healthy sleep habits that can improve your ability to fall asleep and stay asleep. These habits are a cornerstone of cognitive behavioral therapy, the most effective long-term treatment for people with chronic insomnia. CBT can help you address the thoughts and behaviors that prevent you from sleeping well. It also includes techniques for stress reduction, relaxation and sleep schedule management.
If you have difficulty sleeping or want to improve your sleep, try following these healthy sleep habits. Talk to your doctor if your sleep problem persists.

Quick Sleep Tips

Follow these tips to establish healthy sleep habits:

• Keep a consistent sleep schedule. Get up at the same time every day, even on weekends or during vacations.
• Set a bedtime that is early enough for you to get at least 7 hours of sleep.
• Don’t go to bed unless you are sleepy. 
• If you don’t fall asleep after 20 minutes, get out of bed. 
• Establish a relaxing bedtime routine. 
• Make your bedroom quiet and relaxing. Keep the room at a comfortable, cool temperature. 
• Limit exposure to bright light in the evenings.
• Turn off electronic devices at least 30 minutes before bedtime.
• Don’t eat a large meal before bedtime. If you are hungry at night, eat a light, healthy snack. 
• Exercise regularly and maintain a healthy diet. 
• Avoid consuming caffeine in the late afternoon or evening. 
• Avoid consuming alcohol before bedtime. 
• Reduce your fluid intake before bedtime.

Dates Fruit

From the time it was discovered, which was thousands of years ago, dates were known to have healing powers. And while science has proved that for sure, we love to eat them mostly because of how delicious these dark fruits are. According to history, date palm is known to have come from what is now Iraq, however Egyptians were known to have made wine with dates a lot earlier as well.

Thanks to trade, dates traveled to southwest Asia, Spain, northern Africa, and were later also taken to Mexico and California. Today it continues to be one of the most important ingredients in Middle Eastern cuisine. While there are at least 30 kinds of dates that are found around the world, they pretty much fall under three broad types - soft, semi-dry, and dry, and the differentiation is made according to the glucose, sucrose, and fructose content. One of the most coveted dates incidentally are found at

The Gaza Strip, as their produce is known to be exceptionally red, and sweet. Some of the other popular varietals are the Zaghloul, found exclusively in Egypt. It has a dark red skin, is longish in structure, and crunchy in texture. It's also quite high on the sweetness scale. The Sukkary from Saudi Arabia is one of the most expensive kinds of dates. It has a dark brown skin, a soft flesh, and uniquely sweet. And then there's the Khadrawy, a soft and dark date that's also quite popular among the Arabs. And this is just the beginning; it's said that Iraq has more than 100 kinds of dates available!

Cuisines across the world use dates in small and large quantities, but it's also important to note that the fruit of the date palm tree also comes with a lot of health benefits. The umpteen health benefits of dates has made the delicious fruit of the most sought after foods ij the world of health and nutrition. Dates are a good source of various vitamins and minerals, energy, sugar, and fiber. It also contains calcium, iron, phosphorus, potassium, magnesium and zinc.

Being rich in various nutrients, fiber, and antioxidants, dates have amazing benefits for the brain and heart. It also helps in improving bone health, treating constipation, intestinal disorders, heart problems, anemia, sexual dysfunctions, diarrhea, abdominal cancer, and many other conditions. Dates also help promote a healthy weight gain. They are rich in many vitamins, minerals, and fiber. Some health specialists have said that eating one date per day is necessary for a balanced and healthy diet.

What are Dates?

Dates (called Dabino in Hausa) are sweet fruits of date palm tree scientifically known as Phoenix dactylifera. They are one of the best versatile foods that can regulate the digestive process and have gained popularity in recent times. Date palm trees are cultivated all over the world especially across tropical regions. They can significantly boost energy levels in people within half an hour of consumption. You can also use date molasses in your smoothies or desserts as a sweetener.

They are commonly known to be quite effective in guarding against the problem of night blindness. Medjool is one of the popular variety of dates that has many benefits.
The massive health benefits have made them one of the best ingredients for muscle development.

Dates Nutrition

According to USDA, dates are a good source of energy, fiber, sugar, and various vitamins and minerals. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium, sulfur, and zinc can be found in dates. Apart from the above-mentioned nutrients, dates also contain vitamins such as thiamin, riboflavin, niacin, vitamin B6, folate, vitamin A, and vitamin K.

Health Benefits

Let us look at some of the key benefits in detail below.

Strengthen Bones

A study published in Critical Reviews in Food Science and Nutrition journal suggests that significant amounts of minerals such as phosphorus, potassium, calcium, magnesium found in dry fruits make them a superfood for strengthening bones and fighting off painful and debilitating diseases like osteoporosis.

Organic pitted dates contain selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people age, their bones gradually weaken.

Good Source of Energy

They are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world eat natural fat-free dates for a quick afternoon snack when they are feeling lethargic or sluggish.

Often when you exercise in a gym, outside or even on a stretching machine at home, you feel exhausted. In one study published in the International Journal of Food Sciences and Nutrition, it was found that chewing a few at such times helps you regain your energy immediately.
People who follow Islam and observe fastings, break their fast by eating them along with water. This also helps avoid overeating of food once the fast is over. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified.

Boost Brain Health

The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of the brain activity.

According to research, “date palm fruits are a good source of dietary fiber and are rich in total phenolics and natural antioxidants, such as anthocyanins, ferulic acid, protocatechuic acid, and caffeic acid”. Therefore, they are a wonderful food source for people as they age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

Dates Rich in Fiber Relieve Constipation

Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of dates, soak some of them in water overnight, then consume in the morning when they turn into a pure date syrup to get the most optimal results.

According to research on the effects of fiber on dietary constipation, foods rich in fiber are essential in promoting healthy bowel movements and comfortable passage of food through the intestinal tract. They have high levels of soluble fiber and thus can help relieve the symptoms of constipation.

Treat Intestinal Disorders

The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake helps inhibit the growth of the pathological organisms and thus, help stimulate the growth of friendly bacteria in the intestines.

In terms of digestive issues, they contain insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make them more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

Treat Anemia

Dates have a high mineral content, which is beneficial for many different health conditions but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia.

The high levels of iron in dates balance out the inherent lack of iron in anemic patients, increasing energy and strength while decreasing feelings of fatigue and sluggishness. You can even add date crumbles to your cereal and porridge.

Dates Promote Healthy Weight Gain

Dates should be included as a part of a healthy diet as they are rich in sugar, proteins, and many essential vitamins. If they are consumed with cucumber paste, you can keep your weight at a normal, balanced level.

One kilogram of dates contains almost 3,000 calories, and the calories in them are sufficient to meet the daily requirements for a human body. Medjool dates are easily available in grocery markets and make for a healthy snack!

Promote Heart Health

Dates are quite helpful in keeping your heart healthy. When they are soaked overnight, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. They are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart-related diseases.

Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor to heart attacks and stroke. Therefore, when taken twice a week, they can seriously improve the overall health of the heart.

Prevent Night Blindness

The benefits of dates are extensive and are commonly employed to fight off various conditions affecting the ear, nose, and throat. According to research, the vitamin A in dates helps prevent night blindness.

Dates and their leaves help reduce the frequency of night blindness and are commonly used in rural areas where they grow and are used as an alternative medicine. The leaves of the date palm are ground into a paste and rubbed on and around the eyes, or dates are ingested orally for preventing night blindness.

Relieve Alcoholic Intoxication

Dates are commonly used as a remedy for alcoholic intoxication. They provide quick relief and have a sobering effect in case you feel as though you have consumed an uncomfortable amount of alcohol.

You can use organic California Medjool dates the following morning to prevent severe hangovers. Again, they should be soaked overnight for the best results.

Treat Chronic Diarrhea

Dates are high in dietary fiber and antioxidants, which help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.

Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea.

Reduce risk of Abdominal Cancer

Research has pointed toward dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines.

Since they are natural, they don’t have any side effects on the human body. They can be quickly and easily digested for a quick boost of energy. You can even use date sugar, which is basically the dried variety ground into tiny pieces.
Although these dried fruits carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which attracts various impurities. Therefore, you should only consume the ones that are processed and packaged properly. Also, make sure to wash them thoroughly before eating, as this will help remove the impurities present on the surface.

  Improves skin

The vitamins C and D works on your skin's elasticity, and also keeps your skin smooth. Plus, if you suffer from skin problems, incorporating dates into your diet might help you in the long run. Plus dates also come with anti-ageing benefits, and prevent the accumulation of melanin in your body.

Dates have decent amount of vitamin C, one of the most skin friendly antioxidants

Cooking with Dates

Dates are best eaten by themselves. The sweet fruit makes for an excellent breakfast snack, or in cereals and porridges. Plenty of people have even switched to date syrup instead of refined sugar. Jaggery made from date palm tastes delicious with black coffee, and dried dates can be added to cakes, bread, and other dishes. Keep a box of seeded or seedless dates in your refrigerator, and make sure to have a few every day. It will also prevent you from overeating.

What is Sleep?

While you are sleeping, you are unconscious, but your brain and body functions are still active. Sleep is a complex biological process that helps you process new information, stay healthy, and feel rested.

During sleep, your brain cycles through five stages: stage 1, 2, 3, 4, and rapid eye movement (REM) sleep. Different things happen during each stage. For example, you have a different pattern of brain waves during each one. Your breathing, heart, and temperature may be slower or faster in some stages. Certain phases of sleep help you

• Feel rested and energetic the next day
• Learn information, get insight, and form memories
• Give your heart and vascular system a rest
• Release more growth hormone, which helps children grow. It also boosts muscle mass and the repair of cells and tissues in children and adults.
• Release sex hormones, which contributes to puberty and fertility
• Keep from getting sick or help you get better when you are sick, by creating more cytokines (hormones that help the immune system fight various infections)

You need all of the stages to get a healthy sleep.

How much sleep do I need?

The amount of sleep you need depends on several factors, including your age, lifestyle, health, and whether you have been getting enough sleep recently. The general recommendations for sleep are

• Newborns: 16-18 hours a day
• Preschool-aged children: 11-12 hours a day
• School-aged children: At least 10 hours a day
• Teens: 9-10 hours a day
• Adults (including the elderly): 7-8 hours a day

During puberty, teenagers' biological clocks shift, and they are more likely to go to bed later than younger children and adults, and they tend to want to sleep later in the morning. This delayed sleep-wake rhythm conflicts with the early-morning start times of many high schools and helps explain why most teenagers do not get enough sleep.
Some people think that adults need less sleep as they age. But there is no evidence to show that seniors can get by with less sleep than people who are younger. As people age, however, they often get less sleep or they tend to spend less time in the deep, restful stage of sleep. Older people are also more easily awakened.
And it's not just the number of hours of sleep you get that matters. The quality of the sleep you get is also important. People whose sleep is frequently interrupted or cut short might not get enough of certain stages of sleep.
If you are wondering whether you are getting enough sleep, including quality sleep, ask yourself

• Do you have trouble getting up in the morning?
• Do you have trouble focusing during the day?
• Do you doze off during the day?

If you answered yes to these three questions, you should work on improving your sleep.

What are the health effects of not getting enough sleep?

Sleep is important for overall health. When you don't get enough sleep (sleep deprivation), it does more than just make you feel tired. It can affect your performance, including your ability to think clearly, react quickly, and form memories. This may cause you to make bad decisions and take more risks. People with sleep deprivation are more likely to get into accidents.
Sleep deprivation can also affect your mood, leading to

• Irritability
• Problems with relationships, especially for children and teenagers
• Depression
• Anxiety

It can also affect your physical health. Research shows that not getting enough sleep, or getting poor-quality sleep, increases your risk of

• High blood pressure
• Heart disease
• Stroke
• Kidney disease
• Obesity
• Type 2 diabetes

Not getting enough sleep can also mean that you don't get enough of the hormones that help children grow and help adults and children build muscle mass, fight infections, and repair cells.
Sleep deprivation magnifies the effect of alcohol. A tired person who drinks too much alcohol will be more impaired than a well-rested person.

How can I get better sleep?

You can take steps to improve your sleep habits. First, make sure that you allow yourself enough time to sleep. With enough sleep each night, you may find that you're happier and more productive during the day.
To improve your sleep habits, it also may help to

• Go to bed and wake up at the same time every day
• Avoid caffeine, especially in the afternoon and evening
• Avoid nicotine
• Exercise regularly, but don't exercise too late in the day
• Avoid alcoholic drinks before bed
• Avoid large meals and beverages late at night
• Don't take a nap after 3 p.m.
• Relax before bed, for example by taking a bath, reading or listening to relaxing music
• Keep the temperature in your bedroom cool
• Get rid of distractions such as noises, bright lights, and a TV or computer in the bedroom. Also, don't be tempted to go on your phone or tablet just before bed.
• Get enough sunlight exposure during the day
• Don't lie in bed awake; if you can't sleep for 20 minutes, get up and do something relaxing
• See a doctor if you have continued trouble sleeping. You may have a sleep disorder, such as insomnia or sleep apnea. In some cases, your doctor may suggest trying over-the-counter or prescription sleep aid. In other cases, your doctor may want you to do a sleep study, to help diagnose the problem.

If you are a shift worker, it can be even harder to get a good sleep. You may also want to

• Take naps and increase the amount of time available for sleep
• Keep the lights bright at work
• Limit shift changes so your body clock can adjust
• Limit caffeine use to the first part of your shift
• Remove sound and light distractions in your bedroom during daytime sleep (for example, use light-blocking curtains)

Tigernuts and health

Nutritious product with a high energy content (starch, fats, sugars and proteins), rich in minerals such as phosphorous, potassium and vitamins E and C:
- Phosphorous, together with calcium, constitutes the bulk of the mineral substance of the bones and teeth. It plays a part in the formation of ATP, an energy compound indispensable for "activating" glucose, fatty acids, etc. It improves intellectual performance.
- Potassium is the most important neural element in intracellular behaviour. It plays a part in numerous enzymatic reactions and in important physiological processes, such as cardiac rhythm, nervous conduction, muscle contraction.
- Vitamin E plays a role in the formation and functioning of the red blood cells, muscles and other tissues. It is thought to have a preventive effect against cardiovascular diseases and cancer.
- Vitamin C its main functions are: Antioxidant; Encourages the absorption of iron; Helps maintain vitamin E levels; Indispensable for the inmunological system and for preserving the tissues.

Tigernuts are very healthy, they help to prevent hearth attacks, thrombosis and activate blood circulation. Due to the high contents of soluble glucose they prevent cancer and lately some investigators discovered that they reduce the risk of suffering colon cancer. The very high fibre content combined with a delicious taste, make them ideal for healthy eating.

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10 BENEFITS OF THE TIGERNUT YOU SHOULD DEFINITELY KNOW

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 High fiber content

The Tigernut has an higher fiber content than the oat bran, the cabbage, the carrot, plums and the Chia seeds. The fiber helps the organism to prevent constipation and acts as an appetite suppressant, which helps us to control our body weight.

Has the same benefits for the heart as the olive oil

Cardiologists recommend eating non saturated fats o vegetable fats and the Tigernut has a lipid profile which is very similar to the olive oil, which is considered one healthiest oils.

One of the best natural magnesium sources available

With only 100 gr. of Tigernuts your body gets 13% to 17% of the daily recommended dose of magnesium. This mineral stays active in the body and participates in more than 300 biochemical reactions of our organism.

Helps to control blood pressure

It’s high content of amino acid arginine helps the body make nitric oxide with maintain our blood vessels dilated and have a normal blood flow.

Can help to prevent cancer and heart diseases

The Tigernuts is a source of Vitamin E that protects us from the creation of harmful free radicals which are responsible for the death of the body cells. This fact, combined with a high content of oleic acid, has demonstrated that it reduces the risk of heart diseases.

Gives your body more potassium than a banana

Eating 25 Tigernuts gives the body 139 mg. of potassium, being this the same level than a potato or an avocado and exceeding the potassium levels of a banana. This mineral helps the cells and organs to work correctly. It also regulates the muscle contractions, which helps your digestion.

Source of non-animal protein

The proteins are fundamental for the human body. Different studies have demonstrated that the Chufas have a content of proteins which is 8% higher than wholemeal wheat. Also the Tigernuts have more amino acids than standards of the World Health Organisation for proteins.

Helps to control diabetes

The high non soluble fiber contents of the Tigernuts help the diabetics to regulate their sugar levels in the bood. Recent studies have demonstrated that the fiber doesn’t elevate the sugar levels in the blood as the carbohydrates.

 The Tigernuts milk is a perfect substitute of animal milk

It’s very easy to make your own Tigernuts milk with cooking equipment that can be found in every kitchen. Together with a few chufas we can prepare a vegetable milk, that is healthy, without lactose and rich in calcium, vitamin C and E.

What is nocturia

What is nocturia?

Drinking water before bed may increase the need to urinate at night.

Nocturia is the increased need to urinate at night. While asleep, the human body produces more hormones that slow down kidney function and decrease urine production.
This combination reduces the need for people to urinate during the night and helps them sleep uninterrupted. Repeatedly getting up can reduce both the duration and quality of sleep.

Risks of nocturia

When people's sleep is disturbed by nocturia, it can have a significantly impact on their quality of life.
A person's memory, concentration, and mood can be negatively affected by sleep deprivation. The risk of a range of disorders can also be increased, including obesity, heart disease, diabetes, and depression.
Nocturia can happen to anyone at any age but is more common in older people. The following can also increase the risk of nocturia:

• benign prostatic hypertrophy
• overactive bladder
• diabetes
• bladder infections
• heart disease
• constipation
• certain medications

Getting rid of nocturia

People with nocturia should avoid drinking water in the late evening. A person could try having their last glass a few hours earlier than normal.
Drinking an adequate amount of water during the day is still important. Unless the person is drinking too much, reducing total intake does not usually help.
However, close to bedtime, people should reduce or avoid:

• alcohol
• tea
• coffee
• cocoa or hot chocolate
• cola or sodas

The need to urinate is increased by caffeine and alcohol. Caffeine can also make it more difficult for someone to fall asleep.
People should see a doctor to rule out other possible underlying conditions if they are experiencing persistent nocturia.

Benefits Of Exercise

If the risks associated with being inactive are substantial, so too are the benefits associated with regular exercise.

Exercise improves physical health. Physically active individuals have a much better health outlook than their sedentary peers. Even modest regular physical activity has a positive influence on people's health and vitality. A minimum of 20 to 30 minutes of moderate activity a day most days of the week will benefit health and assist with weight loss. A formal workout is not necessary to have these benefits; a brisk walk will suffice (although a more vigorous workout will suffice that much more).

Exercise reduces risks for serious illness. Exercise reduces people's chances of developing and dying of illnesses such as heart disease. It does this by lowering illness risk factors such as triglyceride and overall cholesterol levels, while improving the level of HDL (the "good" cholesterol which is thought to reduce the risk of heart disease). Weight-bearing exercise and strength training activities help to maintain or increase bone mass, reducing a person's risk for osteoarthritis and associated bone fractures. Regular exercise also lowers resting blood pressure rates for hours after an exercise session is over. In addition, moderate exercise may significantly reduce the risk of developing type II diabetes. Arthritics who exercise often experience more strength and flexibility in their affected joints as well as a reduced pain levels. Furthermore, exercise may delay or prevent the development of arthritis in other joints. Regular walking of over a mile a day has been shown to reduce the risk of stroke significantly. Exercise even appears to reduce the risk of developing some cancers, especially cancers of the breast and colon.

Exercise increases energy and vitality feelings. Sedentary individuals often complain of being too tired to work out. Ironically, exercise improves people's capacity for work so that people who exercise on a regular basis actually have more energy and greater strength and endurance for daily activities than do their sedentary peers. The feeling of increased energy, and vitality is one of the first things people tend to notice a few weeks after beginning to working out on a regular basis.

Exercise helps people perform activities of daily life more easily. Physically fit people are stronger, healthier and more energetic than sedentary people. They are able to solve problems more readily, deal with stress more effectively, think faster and remember things more efficiently. Overall, activities of daily life become less of a chore for active people.

Exercise helps people to lose and maintain weight. An exercise session burns calories and elevates metabolic rate both during exercise and then for hours after exercise is completed. It helps to preserve and build lean muscle mass. It works to suppress appetite. All of these benefits work together to make exercise vital for maintaining weight loss.

Exercise improves mood. Exercise helps people to relax, improves sleep and reduces muscular tension. That glow of relaxation after a workout is restorative. Research shows that one of the best things a person can do when depressed is to force themselves to exercise. The mood elevation effect is immediate.

Exercise improves self-confidence. One of the reasons many individuals do not attempt an exercise program is because they feel they are not very athletic or coordinated. Once an exercise program is begun, however, these same individuals discover that they are indeed able to work out successfully: gaining muscle tone and strength, improving their stamina, and improving how they feel emotionally. These revelations are very empowering. It is this increased sense of self confidence and improved sense of well-being that eventually becomes the sustaining force that helps people to continue their exercise program.

Exercise provides socialization opportunities. Exercising outside the home, whether in the great outdoors, at a gym or recreation center, in an exercise class, sport group, walking or running club, etc., all lead to encounters with other people who also enjoy working out. New acquaintances and friendships develop readily in such contexts. Over time, having the pleasure of one's exercise group's company becomes another reason to exercise.
Family relationships can benefit from exercise too. On days when the weather is nice the entire family may enjoy a walk or the couple a bike ride with the children in child seats behind the parents. If the family is involved in that very active phase of rearing young children, a parent's exercise break between work and child responsibilities will likely help them to be a calmer, more able parent.

Why is Drinking Water so Important?

Why is Drinking Water So Important?

For a start, 70% of your body is made up of water, so it’s essential to keep it fresh and topped up to keep the body working properly. When the body’s water requirement is not met, it has a variety of negative short-term and long-term health consequences.
Long-term dehydration can lead to rheumatoid arthritis, migraines, angina, colitis, dyspepsia, hypertension, obesity, haemorrhoids, breast cancer, pulmonary tuberculosis, kidney stones, sinusitis, and uterine cancers!
Help your body to better avoid these conditions by drinking water after waking up and keeping your body hydrated throughout the day.

How Can I Perform Water Treatment?

This is a proven method for treating body disorders, menstrual disorders, and eye-related ailments. Also, you will feel invigorated the whole day after following this water treatment.

• Drink approximately 160 ml of water four times immediately after waking up, before brushing and on an empty stomach.
• Don’t eat anything for the next 45 minutes.
• Drink water at least 30 minutes before eating, but not during the following two hours after breakfast, lunch, and dinner.
• If you cannot drink four glasses of water on an empty stomach, then you can begin with one glass or as much as your body supports. You can gradually increase the intake of water till you reach the desired level of 640 ml.

When Can I Expect Results?

• Diabetes or high blood pressure patients: allow 30 days
• Suffers of constipation and Gastritis: allow 10 days
• TB patients: allow 90 days.

Key Benefits of Drinking Water on an Empty Stomach

1. Helps Rid the Body of Toxins

As you drink water, it naturally urges movement in your bowels. At night, your body repairs itself and casts out all the toxins in the body. When you drink water on an empty stomach in the morning, you will flush out these harmful toxins, leaving your body fresh and healthy. Drinking plenty of water can help in increasing the production of muscle cells and new blood cells.

2. Improves Metabolism

Drinking water on an empty stomach can increase your metabolic rate by at least 24%. It is very important for those people who are on a strict diet. An increased metabolic rate means an improved digestive system. You will be able to follow your diet routine more easily if you digest faster. Drinking water immediately after waking up purifies the colon, making it easier to absorb nutrients.

3. Reinforces Healthy Weight Loss

When you drink water in the morning on an empty stomach, you will release all your toxins and it will improve your digestive system. You will feel less hungry and your cravings will be reduced. This will prevent weight gain caused by overeating.

4. Alleviates Heartburn and Indigestion

Indigestion is caused by increased acidity in the stomach. You suffer from heartburn when the acid refluxes into your oesophagus. When you drink water on an empty stomach, these acid are pushed down and get diluted, solving the problem. Also, this provides a head start for your stomach for the upcoming breakfast.

5. Improves Complexion and Skin Radiance

Dehydration causes premature wrinkles and deep pores in the skin. It was found out in a study that drinking 500 ml of water on an empty stomach increases blood flow in the skin and makes skin glow. Also, drinking more water throughout the day means that your body is releasing toxins, which will make your skin more radiant.

6. Promotes Shiny, Smooth, and Healthy Hair

Dehydration can have a serious impact on your hair growth. Drinking plenty of water nourishes your hair from the inside out. Water makes up almost ¼ of the weight of a hair strand. An insufficient intake of water can cause brittle hair and thin hair strands. You should drink more water every day, but drinking water on an empty stomach can improve the quality of your hair to a greater extent.

7. Prevents Kidney Stones and Bladder Infections

Drinking water immediately after waking up is important for preventing kidney stones and bladder infections. It is a fact that drinking water on an empty stomach dilutes the acids which lead to stones in the kidney. The more water you drink (to a healthy limit), the more you will be protected from various kinds of bladder infections caused by toxins.

8. Strengthens Immune System

Drinking water on an empty stomach helps in flushing and balancing the lymphatic system, which leads to increased levels of immunity. A strong immune system will keep you safe from various diseases and prevent you from falling sick as often.
As you can see, there are a whole host of benefits of drinking water immediately after waking up. It’s without a doubt the easiest way to make a positive change to your lifestyle without spending any money.

Benefit of Drinking water

It’s no secret that up to 60% of the human body is comprised of water. But did you know that on any given day you lose 64 ounces of water through perspiration (16 ounces from your feet alone)?
Unless you're working out, most of this perspiration goes unnoticed. But our body is constantly regulating its temperature through sweat. Even when you're sitting in a chair, typing on your computer, your body is still maintaining a healthy core temperature.
We both know that water consumption is imperative for maintaining hydration. But keeping up with that kind of diminishing supply can seem difficult.
In the battle to stay hydrated, it sometimes feels like the only option is countless trips to the bathroom. But before you move your office into the second stall, let’s figure out just how much water you should be consuming each day.

How much water should we drink each day?

The recommended water consumption can vary based on age, weight, sex, activity level, and the climate you live in. But generally speaking, women should drink 90 ounces (11 cups) of fluids per day and men should drink 125 ounces (16 cups) per day. 
But if you want to get specific, there’s a pretty simple way to figure out the exact amount of water you should be drinking each day. Multiply your weight by ⅔ then consider your activity level. You should add 12 ounces of water to your daily intake for every 30 minutes of exercise.
But, other than maintaining 60% of your body mass and a few extra trips to the restroom, what do you get from drinking water all day? If you’re anything like us, you like to know the why behind anything you do.

What are the benefits of drinking water?

You’ll be happy to know that water provides plenty of benefits. And we want to give you 14 of the often overlooked benefits of drinking water.

1. Increases Brain Power and Provides Energy

Need a mental boost? Next time you feel your mental performance diminish, skip the cup of coffee and drink some water.
One of water’s many benefits is an increase in brain power. Since your brain is made of 73% water, drinking it helps you think, focus, concentrate, and stay alert. As a result, your energy levels also improve.
According to research, it doesn't take much to feel the impact of dehydration. "Being dehydrated by just 2% impairs performance in tasks that require attention, psychomotor, and immediate memory skills, as well as assessment of the subjective state."
BSX Technologies lists four ways dehydration affects your brain:
1. Dehydration affects your mood.
2. Dehydration reduces your cognitive and motor skills.
3. Dehydration makes you more sensitive to pain.
4. Dehydration affects your memory.
If you begin to feel these dehydration symptoms, grab a glass of water.

2. Promotes Healthy Weight Management and Weight Loss

Your brain isn't the only part of your body to feel the positive impact of staying hydrated.
Water aides in the removal of fat by-products and also helps you feel more full. Not only does this act as a natural appetite suppressant, but it can also improve your metabolism. 
Research on water's impact on your metabolic function is ongoing. But one thing is certain – you're less likely to gain weight when you drink a couple glasses of water before a meal rather than eating the basket of bread. 

3. Flush Out Toxins

You’ve probably heard the expression, “sweat it out.” Water consumption helps your body flush out waste through sweat and urination. This also prevents kidney stones and protects you from urinary tract infections.
Your body is able to naturally detoxify through the use of its lungs, liver, and kidneys. But sometimes we give it more than it can handle (i.e. holiday eating marathons or a few too many drinks over the weekend).
Consider toxins the boats floating through your body. Water is the river that floats those toxins out. Don't let the water level drop or the toxins make get stuck and cause harm.

4. Improves Your Complexion

It's understandable that if your body is composed of 60% water, dehydration will harm your skin.
Your skin is an organ. And water is important for organ function. "If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling."
Drinking water is great for your skin. It helps to moisturize it, keep it soft, and removes wrinkles.

5. Maintains Regularity

Being regular is the result of a healthy digestive system. And drinking water helps your body digest everything you eat.
According to Mayo Clinic, water helps break down food (so that your body can absorb the nutrients) and prevents constipation.

6. Boosts Immune System

Want to know the easiest way to stay healthy during the cold and flu season? Drink more water!
One of the most common overlooked benefits of drinking water is a healthy immune system. And drinking water has been directly related to a stronger immune system.
Water strengthens your immune system in two ways: First, it carries oxygen to your body's cells, which results in properly functioning systems. And secondly (see the third point mentioned), it flushes harmful toxins from your body.
Water has also been shown to reduce the risk of bladder cancer by rapidly flushing toxins from your bladder.

7. Prevents Headaches

One of the most common symptoms of dehydration is headaches. Water is important for brain function. In addition to increasing brain power, drinking water also helps prevent and relieve headaches often caused by dehydration.
Dehydration can cause the brain to temporarily shrink from fluid loss. This mechanism causes the brain to pull away from the skull, causing pain and resulting in a dehydration headache.

8. Prevents Cramps and Sprains

It’s no secret that dehydration leads to cramping. But did you know that hydrated muscles are also less prone to sprains?
Water acts as a natural lubricant for your muscles and joints. Develop healthy hydration and you’ll be more flexible, less likely to experience sprained ankles, and less likely to be sore after that next killer workout.

9. Helps Regulate Your Body Temperature

One of the more well-known benefits of water is the way it replenishes your body's cooling system source – sweat.
Sweat is the natural cooling system of your body. And since water is a key ingredient of your sweat, your body needs enough water to properly regulate your body’s temperature through perspiration.

10. Prevents Backaches

Dehydration is often an overlooked cause of back pain.
The bones of your vertebrae are supported by discs. And the central nucleus of each disc is made of water. A lack of water can compromise these discs leading to back pain.

11. Improves Your Heart Health

Research has shown a link between coronary heart disease and water consumption. Water maintains the proper viscosity of blood and plasma and fibrinogen distribution.

12. Prevents Bad Breath

Have you ever hung out in a crowd of runners after a marathon? You'd be wise to remain at a comfortable distance when speaking.
Bad breath is often a clear sign of dehydration. In addition to the food you eat, dehydration can also cause bad breath.
Drinking a sufficient amount of water washes away leftover food particles and oral bacteria that lead to bad breath.

13. Takes the Edge off of Hangovers

Instead of being reactive the next morning, take a proactive approach next time you drink alcohol. Alcohol consumption causes dehydration, which can lead to a hangover.
The unforgiving consequences of alcohol can be prevented by simply drinking a glass of water with each alcoholic beverage.

14. Puts You in a Better Mood

Just as a well-oiled engine runs at top performance, so your body will also work better when properly hydrated. And when your internal systems and organs are running better, you’re more likely to feel better about yourself. In turn, you’re more likely to be in a good mood!
Want to enjoy more benefits of drinking water?
Start your day off right by drinking a glass of water each morning before breakfast. This will jumpstart your mind and body. And carry a reusable water bottle with you throughout the day to ensure you remain hydrated.
So maybe your new drinking habits will lead to a couple more trips to the bathroom. But you'll be happier, healthier, and more efficient with a properly hydrated brain.