Naturally Treat Insomnia

Insomnia is a sleep disorder which is characterized by the inability of a person to fall into sleep and or to stay asleep. Insomnia can affect people of all ages and the main symptoms include, difficulty in falling asleep, waking up during the night and difficulty in going back to sleep, waking up too early and feeling tired in the morning after waking up. Insomnia can be short term or long term. The main causes of insomnia are stress, illness, emotional or physical discomfort, environmental factors like sound, light, hot weather and some medications. The person may feel sleepy during the day and get irritated easily. They will have problems with concentration or memory.  It is necessary to treat the underlying conditions to get rid of chronic insomnia. You can try the natural home remedies or approaches to get rid of the problem of insomnia.

Best Natural Home Remedies For Insomnia

EAT CHICKEN

Eating chicken or turkey before going to bed can help you to get the sleep. Chicken and turkey contains the amino acid tryptophan which is necessary for the production of serotonin. Serotonin in the brain helps us to sleep.

• Have a slice of turkey or chicken before going to bed.

MILK

Milk is another home remedy which contains tryptophan and which help you to get good sleep.

• You can either take a glass of warm milk before heading bed or
• You can take warm milk with a spoonful of honey in it

EAT COOKIES

The carbohydrates in cookies help tryptophan to enter the brain and activate serotonin production. Any sugary food consumed 30 minutes before bedtime acts like a sedative.

• Eat cookies half an hour before going to bed.
• You can also have cookies along with milk to get better results.

GO FOR EARLY DINNER

Take your dinner at least two hours before you go to sleep.  It will be difficult to sleep when your stomach is full.

• Have an early dinner and avoid spicy food at night, if you want to sleep better.
  

LIMIT CAFFEINE AND ALCOHOL

Though alcohol makes you drowsy and put you to sleep, it causes you to get up in the middle of night with a headache, stomach ache etc and when the sedative effect of alcohol goes away it make difficult to get sleep again. Caffeine can stimulate your brain and make you remain awake.

PASSION FLOWER

Passion lower is another herb with mild sedative effect. It is necessary to consume 4,000 to 8,000 milligrams of dried passion flower capsule for effective sleep.

• Consume the capsules one hour before your bedtime.

LAVENDER

The smell of lavender acts as a mild tranquilizer. The aroma of lavender will soothe you to sleep.

• Dab a bit of lavender oil onto the temples and forehead before you hit the bed.

JASMINE

Studies have shown that people who slept in jasmine scented rooms had better sleep than people slept in non scented rooms or even lavender scented rooms.

• Apply a drop of jasmine essential oil on each wrist before you go to bed.
• You can also keep a cotton ball with one or two drops of essential oil of jasmine added to it in your bedroom.

MAKE YOUR ROOM COMFORTABLE

It is necessary to make your bedroom as comfortable as possible to have a good night’s sleep.

• Close your bedroom doors to avoid unwanted noises.
• Running the fan will help to drown other noises
• Keep the room temperature comfortable
• Do not keep computer or TV in your bedroom
• Avoid any lights and keep your room dark.

TAKE A HOT BATH

A hot bath can relax your body and mind and can ready you for a good sleep.

• Take a hot bath at least two hours before bedtime.
• You can add two cups of Epsom salt to a hot bath to relax the muscles.

MILK AND HONEY

• Take a glass of milk and add 1 tea spoon of honey.
• Mixed well and drink this every night before going to sleep.

DO NOT TAKE NAPS DURING THE DAY

If you have insomnia, try to avoid daytime nap. The afternoon nap can disrupt your body clock.

• No matter however tired you are do not nap during the day.
• This will help you to get good sleep at night.

ANISEED AND WATER

ADD 1 TEA SPOON OF ANISEED (ALSO KNOWN AS CHOTI SAUNF) TO HALF LITRE OF WATER.

• Heat the mixture for for 15min and strain the liquid.
• Drink this liquid either hot or warm.
• Take this after-meal or before going to bed.

Gum Disease, The Silent Killer: 7 Simple Home Remedies To Cure It Naturally

Healthy nutrition may be key to helping fight gum disease, which is not only important to oral health, but also to general health and well being. Eighty-five percent of American adults suffer from some form of gum disease, and 50 percent have moderate to severe periodontitis. Of those diagnosed, only 3 percent seek treatment, putting the rest at risk for a number of serious health issues—so the odds are that you have it … and you just don’t know it.

7 HOME REMEDIES TO TREAT IT NATURALLY

Baking Soda
Mix plain baking soda with enough water to create a paste, and rub it along your gum-line with your fingers.

Aloe Vera
Aloe vera is also be featured in several remedies for swollen and bleeding gums. Simply rub the gel of aloe vera on the gums and let it sit. Do this repeatedly until the problem subsides.

Lemon Juice

The anti inflammatory properties contained in lemon juice could be very useful in the healing treatment of gum infections. Furthermore, lemons contain vitamin C, and that may empower your gums to fight off the disease. Squeeze the juice of the lemon and add a bit of salt to it. Combine the salt and lemon juice well until it turns into a paste of sorts. Apply this paste on to your own teeth and leave it on for several minutes before gargling with water.

Tea Tree Oil
Tea tree oil is really an exceptionally effective antiseptic that nature provides. Rub a little bit of tea tree oil in the gums to stop gum disease and also to help alleviate symptoms. You can even locate a toothpaste that includes tea tree oil to help fight bacteria when brushing.

Clove Oil
Clove oil is really a typical ingredient in quite a few natural treatment options for bleeding gums. Some national health practitioners propose rubbing clove oil to the affected gums, but warns that one might experience a burning sensation in the beginning. If burning continues then consult to your doctor.

Mustard Oil
Mustard oil is found in every home. It is extensively used as a cooking medium for its health benefits. It is rich in vitamins and has antioxidant properties. Take half teaspoon of pure mustard oil in the palm of your hand. With your clean finger rub the oil all over the gums using a gentle circular motion. Rinse with warm water. This will increase the blood circulation, stimulate the gums and soothe the pain. For strong gums use this application daily.

TurmericTurmeric is another common ingredient to be found in every home. Its potency to reduce inflammation and fight infection is well known. Take one teaspoon of turmeric powder and mix it with honey to form a thick smooth paste. Apply gently all over the gums and teeth. Leave for three minutes. Rinse with water. The gums will be soothed and feel less tender. Do it every night before going to bed.

Recipe With Apple Cider Vinegar to Treat Arthritis and Joint Pain Naturally

Whenever you have pain in your joints it is really difficult to accomplish anything. There are some people who have joint pain after a long day at work. This type of joint pain may go away after a day of rest. However, some people experience chronic joint pain or may even have arthritis. Arthritis is an inflammation of the joints. There are many different forms of arthritis and it may affect any area of the body from the neck down to your feet.

If you suffer from joint pain you may find that there is very little relief offered from conventional medicines. One of the best ways to relieve joint pain and the symptoms of arthritis is by making a few lifestyle changes including changing your dietary habits.

If you suffer from arthritis and joint pain and find that over the counter medications are not working for you or you simply want a more natural way to cure your aching joints, there is an answer. It comes in the form of apple cider vinegar.

How to use it:

One of the best ways to use apple cider vinegar to relieve your joint pain is to create a soak with it.

• Mix the apple cider vinegar with six cups of warm water.
• You can then soak your hands or feet in this bath. If you suffer from neck pain you can soak a rag in the mixture and place it on your neck or other area of the body that may be hurting you.

Another option for topical treatment of your joint pain is to mix apple cider vinegar with olive oil or coconut oil. Use 2 tbs. of apple cider vinegar per one tbs. of oil.

• Mix it well and then apply the mixture to the joints that are affected.
• Make sure to rub the mixture in and leave it on in order to gain some relief from the pain.
• If you do this regularly you will notice a big difference in the amount of pain that you have in your joints.

Apple cider vinegar can also be drunk to help prevent arthritis. Mix between one and three tablespoons of the apple cider vinegar with 8 ounces of water or with any type of fruit juice.

Cherry juice is a good choice to mix it with as it will provide you with even more health benefits. Try to drink three times a day, preferably before each meal. You can also apply the water/cider mixture directly to your inflamed joints to help relieve the pain and discomfort. Apple cider vinegar is a great choice for relieving joint pain, but it has many other uses as well. it is a powerful antioxidant that can help flush the body of toxins. The health benefits of apple cider vinegar are numerous and are something everyone should consider adding to their daily diet.

BEST TIMES TO EAT

Health Benefits of Vitamin A or Retinol

Vitamin A is a very important nutrient. Retinal and retinol are referred to as preformed Vitamin A. It helps in increasing the body’s immunity to fight infections and keeps your eyes and skin moist.

Vitamin A or retinol is a fat-soluble vitamin that plays an important role in ensuring healthy eyes and bone development. Vitamin A deficiency is the most common cause of blindness among children. Vitamin A can prevent night blindness and dry eyes, while also ensuring clear vision.

Important Sources of vitamin A

Fish liver oils, cream, egg yolk, beef liver, cheddar cheese, fortified milk, and butter products are rich sources of Vitamin A. Yellow or orange-colored fruits and vegetables that contain the pigment carotene are also top sources. Be sure to include food items such as sweet potato, carrots, broccoli, spinach, mango, pumpkin, tomato, oatmeal, apricot, peach, peas, papaya and collard greens in your daily diet to ensure a regular supply of vitamin A.

Vitamin A Deficiency Symptoms

Some of the major deficiency symptoms of Vitamin A include keratinization of the skin, night blindness, a burning sensation or itching in the eyes, inflammation of the eyelids, xerophthalmia (dryness of the conjunctiva), dull lusterless hair dandruff, brittle nails that break easily, sexual disorders, and precancerous changes in the body tissues. A deficiency of Vitamin A might also result in fatigue, insomnia and depression.

Health Benefits of Vitamin A

Vitamin A is essential for a healthy body and it has many beneficial properties, including those listed below.

Improves Immunity: Vitamin A enhances the body’s immunity against infections by increasing the lymphocytic responses against disease-causing antigens. It keeps the mucus membranes moist to ensure better immunity and also enhances the activity of white blood cells. It not only prevents the germs from entering your body, but also helps to fight the infections once the germs gain entry into the body system, thereby ensuring a double core of protection.

Ensures Healthy Eyes: Vitamin A can aid in improving vision. It enables your eyes to adjust to light changes, keeps the eyes moist, and also improves night vision. It can prevent many conditions like dry eyes as well. Vitamin A helps in the formation of visual purple in the eyes, which can improve the vision of weak eyes. Vitamin A ensures a healthy retina and also prevents night blindness by increasing the adaptability of the human eye to both bright light and darkness. It can also significantly cut down the risks of cataracts and macular degeneration, which is commonly associated with aging. It ensures healthy and beautiful eyes. It is also thought to be beneficial for people suffering from glaucoma.

Ensures Soft and Supple Skin: Vitamin A helps to keep your body free from free radicals and toxins, which might cause damage to your skin. It helps to keep the skin soft and supple by ensuring moisture retention, thereby preventing dryness, keratinization and skin conditions like psoriasis.

Strong Bones and Teeth: This essential vitamin also strengthens the bones and teeth. Vitamin A helps in the formation of dentin, a layer of hard material just below the surface of the teeth, thereby enhancing its strength.

Prevents Urinary Stones: Vitamin A prevents the formation of urinary calculi due to the formation of calcium phosphate. It also helps to keep the lining of the urinary tract in shape, thereby reducing the recurring chance of stones.

Prevents Muscular Dystrophy: By keeping the bones healthy and by retaining their shape, Vitamin A plays an essential role in ensuring proper muscle growth in children and growing teens, thereby preventing the chances of developing muscular dystrophy.

Prevents Acne: Vitamin A helps to cut down excess sebum production, thereby reducing the risk of acne. It also reinforces the protective tissues of the skin, thereby enhancing the overall health and vitality of the skin surface. Vitamin A is essential for the proper maintenance of the skin tissues and mucus membranes. It flushes out the toxins from your body and cleanses the system by virtue of its antioxidant properties.

Prevents Certain Cancers: Vitamin A is also a powerful antioxidant, which can prevent certain forms of cancer.

Repair and Replacement of Old Tissues: Vitamin A plays an important role in replacing old and worn out tissues with new ones, as well as in keeping your bones and teeth strong.

Slows the Aging Process: Vitamin A is famous for its wrinkle-eliminating properties, which can reduce age spots and fine lines. It can slow down the aging process by enhancing the overall health of the skin.

Lowers Cholesterol: It lowers blood cholesterol levels, thereby protecting you against the serious risks of heart disease and stroke.

Healthy Reproductive System: This Vitamin is widely known for aiding the health and functionality of the reproductive system.

A Few Words of Caution: Vitamin A is required only in trace amounts and any excess quantity will be expelled by the body unabsorbed. Make sure to ensure a regular supply of the requisite quantity for best results. Vitamin A overdose can have detrimental symptoms such as blurred vision and nausea. Severe symptoms might include growth retardation, and an enlarged spleen and liver, among others.

Health Benefits of Vitamin B1 or Thiamine

Vitamin B1 is a vital human nutrient that belongs to the Vitamin B complex. It plays an important role in maintaining a healthy nervous system and improving the cardiovascular functioning of the body.

Vitamin B1 is one of the eight water-soluble vitamins in the B complex family. It helps in the conversion of carbohydrates into glucose, which in turn is used to produce energy for carrying out various bodily functions. Vitamin B1 is also required for the breakdown of fats and protein.

In addition to these health benefits, it maintain the muscle tone along the walls of the digestive tract and promotes the health of the nervous system, skin, hair, eyes, mouth, and liver. It also improves the body’s ability to withstand stress and is often called the “anti-stress” vitamin.

Important Sources of Vitamin B1

Yeast and liver are the richest sources of Vitamin B1. Pork, whole-grain cereals, rye, wheat germ and kidney beans are also important sources of this vitamin. The list also includes asparagus, potatoes, mushrooms, romaine lettuce, spinach, tuna, green peas, sunflower seeds, tomatoes, Brussels sprouts and eggplant. Adding these to your diet will ensure a healthy level of B1 vitamin. Unfortunately, overcooking and long term refrigeration can destroy Vitamin B1.

========================================================================================Vitamin B1 Deficiency Symptoms

Some of the early symptoms of deficiency might include lethargy, irritability, loss of memory, loss of sleep or appetite, weight loss, indigestion or constipation, and calf muscle tenderness. If left untreated these initial symptoms might lead to a more severe form of thiamin deficiency, known as beriberi. This condition is characterized by nerve, heart, and brain abnormalities, but the symptoms might vary in every person and depends on a number of factors. Some more examples are explained below.

Dry Beriberi: This condition might involve nerve and muscle abnormalities, a prickling sensation in the toes, a burning sensation in the feet at night, leg cramps and muscle atrophy.

Wet Beriberi: Common symptoms might include abnormally fast heart beat, fluid retention in the legs, pulmonary edema, and hypotension, which might result in shock and even death.

Brain Abnormalities: In alcoholics, thiamin deficiency might result in brain abnormalities such as Wernicke-Korsakoff syndrome. Some of its common symptoms include haziness, involuntary eye movements, difficulty in walking and partial paralysis of the eyes among other debilitating symptoms. If ignored, these symptoms could become fatal. Some of the common symptoms of Korsakoff’s psychosis include loss of memory, incoherence and confabulation.

Infantile Beriberi: This variety is commonly seen in newborn children of women already suffering from thiamin deficiency who contract this condition from the mother’s milk. Heart failure, loss of reflexes and aphonia are some of the common symptoms, so be sure to have sufficient levels of vitamin B1 if you are pregnant.

Health Benefits of Vitamin B1

Vitamin B1 helps in many important bodily functions and its benefits include the following.

Involved in Energy Production: Sugar is the principal source of energy in our body where it is oxidized to form a usable form of energy due to the presence of vitamin B1. It is part of a complex enzyme system called the pyruvate dehydrogenase system, which helps in the oxidation of sugar. Vitamin B1 is required for the functioning of this enzyme system, which releases energy for a variety of normal functions in the body.

Development of Myelin Sheaths: Vitamin B1 helps in the proper development of myelin sheaths around nerves. A deficiency of Vitamin B1 might result in the degeneration of these coverings, which can result in nerve death and damage.

Proper Cardiac Function: This vitamin helps in the production of the neurotransmitter acetylcholine, which is used to relay messages between the nerves and muscles and to ensure proper cardiac function. Vitamin B1 deficiency can therefore result in irregular cardiac functions. People suffering from congestive heart failure, when given vitamin B1 intravenously for seven days, showed considerable improvements in their echocardiograms, which proves that vitamin B1 can prevent heart disease.

Prevents Cataracts: When used along with other essential nutrients, Vitamin B1 can delay or prevent the occurrence of cataracts.

Anti-Aging Properties: Vitamin B1 works as a powerful antioxidant, which helps you protect your body from the signs of aging like wrinkles, age spots, and other age-related conditions that regularly affect the organ systems.

Ensures Proper Digestion: This vitamin also helps in the secretion of hydrochloric acid, which is essential for the complete digestion of food particles.

Prevents Alzheimer’s Disease: Vitamin B1 is thought to slow down the progression of Alzheimer’s disease. People suffering from this disease have benefited when treated with vitamin B1 supplements of 100 mg per day. There are placebo-controlled trial studies that are ongoing to determine more about the mechanism by which this occurs.

Improves Memory: Vitamin B1 can improve your memory and powers of concentration. It is also used in the management of many nervous disorders such as multiple sclerosis and Bell’s palsy.

Vitamin B1 is better known as a “morale vitamin” for its positive impact on the nervous system and a healthy mental attitude.

Red Blood Cell Production: Vitamin B1 plays an important role in the production of red blood cells, which in turn keeps people healthy, active, and energized.

Alcoholism: Vitamin B1 can fend off the deficiencies caused by cirrhosis, infections, hyperthyroidism, and the other effects of alcoholism.

Improves Appetite: This vitamin can also significantly improve appetite and mental alertness.

Note: Vitamin B1 is a water soluble vitamin, and will be expelled through urine. Therefore, make sure to maintain a well balanced diet that can resupply the necessary amounts of vitamin B1 regularly.

Health Benefits of Vitamin B2 or Riboflavin

Vitamin B2 is a water soluble vitamin. The human body needs a daily dosage of it since it cannot be stored in the body. It plays a major role in energy production and represents an essential nutrient in your diet.

Riboflavin, also known as vitamin B2, plays a significant role in the production of energy. It helps in the conversion of carbohydrates to sugar, which fuels the body’s many functions. Riboflavin also plays an active part in the electron transport chain that produces cellular energy. Furthermore, it helps in the processing of amino acids and fats. It can also serve as an antioxidant, which slows the pace of aging.

Important Sources of Vitamin B2

Vitamin B2 can be found in various food sources, though usually in negligible quantities. The most important sources of Riboflavin are diary products, brewer’s yeast, dry-roasted soybeans, edamame, and liver. Some of its other sources include oysters, lean meats, mushrooms, broccoli, avocados and salmon.

Oily fish, including mackerel, eel and herring are also rich sources of riboflavin. The list also includes eggs, shellfish, wild rice, dried peas, millet, sunflower seeds and beans to add B2 in your diet. Dark leafy green vegetables, such as asparagus and spinach, whole grain products, and mushrooms are also rich in riboflavin. Cabbage, carrots, apples, figs and berries have a comparatively low level of Vitamin B2. Fortunately, vitamin B2 is not lost during cooking, unlike many other vitamins. However, it is destroyed by strong light and baking soda.

============================================Deficiency Symptoms of Vitamin B2

Vitamin B2 deficiency can hamper the metabolism of carbohydrates, fats, and proteins, as these elements would require Vitamin B2 for its complete metabolism. Some of the deficiency symptoms of vitamin B2 include bloodshot eyes, high sensitivity to light, a burning sensation of the eyes, parched lips, inflammation in the mouth, and a sore tongue. Some of the other common symptoms include dull or oily hair, premature wrinkles, and split nails. Riboflavin deficiency could result in the improper functioning of adrenal glands, which in turn would result in various conditions such as anemia, chronic fatigue syndrome and cataract development. Riboflavin deficiency is thought to be a major cause for the fatal condition of preeclampsia in pregnant women.

Riboflavin deficiency mainly manifests as skin lesions, especially over the tongue and around the corners of the mouth. If left untreated, it can lead to a swollen tongue, seborrheic dermatitis, and even impaired nerve function. Dandruff, low blood count, chipping of the lips and corners of the mouth, dizziness, hair loss, loss of sleep, poor digestion and slowed mental responses are some of the other symptoms of Vitamin B2 deficiency

Health Benefits of Riboflavin

Riboflavin is a well absorbed water soluble vitamin, which has a key role to play in maintaining overall human health. Some of its major health benefits are given below:

Helps in Energy Production: Riboflavin plays a major role in the production of energy by assisting in the metabolism of fats, carbohydrates, and proteins.

Helps in RBC production: Vitamin B2 is essential for the formation of fresh red blood cells and antibodies in humans, which increases circulation and oxygenation to various organ systems of the body.

Regulates Growth and Reproduction: Riboflavin is very important for ensuring proper growth and development of the reproductive organs, and the growth of body tissues such as the skin, connective tissue, eyes, mucous membranes, nervous system and the immune system. In addition, it also ensures healthy skin, nails and hair growth.

Regulates Thyroid Activity: Vitamin B2 can regulate thyroid activity.

Prevents Disease Conditions: Vitamin B2 can help to prevent many common conditions like migraine headaches, cataracts, acne, dermatitis, rheumatoid arthritis, and eczema.

Prevents Acne: Riboflavin helps to improve the mucus secretion of the skin and might clean up the skin pustules that are so common with acne.

Protects the Nervous System: Vitamin B2 can help in treating various nervous system conditions such as numbness, Alzheimer’s disease, multiple sclerosis, anxiety and epilepsy, among others. It is thought that riboflavin, when used along with vitamin B6, is effective for treating the painful symptoms of Carpal Tunnel Syndrome.

Essential for Normal Growth: Riboflavin is associated with the formulation of proteins, making it essential for normal growth of the body.

Ensures Healthy Eyes: Vitamin B2 plays a major role in ensuring healthy corneas and perfect vision.

Helps to Slow HIV/AIDS: Studies have shown that riboflavin can slow down the progression of the AIDS virus.

Boosts Mineral Absorption: It helps in the absorption of minerals such as iron, folic acid and other Vitamins such as B1, B3 and B6.Helps Repair Tissues: Riboflavin plays an important role in the repair of tissues, the healing of wounds and other injuries that can take a long time to fully recover.

Protects the Digestive Tract: It plays a major role in maintaining and protecting the mucous membranes in the digestive system.

Healthy Fetal Development: Although there is no concrete proof to substantiate the claims that Vitamin B2 is essential for the healthy progression of pregnancy, it is regarded as an essential ingredient of a future mother’s diet, along with Vitamin A.

Increases Immunity: Riboflavin also helps to enhance natural immunity by strengthening the antibody reserves and by reinforcing the defense system against infections.

Remember to have a well balanced diet to ensure the supply of riboflavin, which needs to be replenished daily.

Health Benefits of Vitamin B3 or Niacin

The health benefits of niacin include maintaining good blood circulation, healthy robust skin condition, and normal functioning of the brain, boosting memory power, aiding the digestive tract to absorb sufficient carbohydrates, proteins, and fats, reducing the effects of arthritis and improving the symptoms of schizophrenia. The most important benefit of niacin or vitamin B3 is its ability to lower cholesterol levels and control them.

Vitamin B3, also known as niacin, releases energy into the body’s cells, but niacin is primarily used to lower high cholesterol levels. You may get Vitamin B3 in supplement stores, but it is always sensible to buy niacin when specifically instructed by a doctor.

Foods such as fish, nuts, dried grains, liver, chicken, lean red meat, whole grains, enriched refined grains and dried beans are good sources of vitamin B3.

Vitamin B3 and its various forms, such as niacin, are popularly used as therapeutic vitamins to relieve many ailments. Niacin is also used to treat respiratory or vascular disorders, and as an effective dietary supplement for treating pellagra, along with Lovastatin.

However, those benefits are just the tip of the iceberg. Vitamin B3 has numerous other health benefits, which mankind has slowly discovered over the course of many years. Niacin mainly comes in 3 types or forms, which include nicotinic acid, Niacinamide, and Inositol Hexaniacinate as supplement tablets or doses. Nicotinic acid helps to reduce high blood cholesterol levels, whereas Niacinamide may be found in nutritional supplements.

Health Benefits of Vitamin B3 or Niacin

Some of the beneficial properties are explained in greater detail below.

Digestion: As a member of B-complex vitamins, niacin aids in the normal functioning of the human digestive system, promoting a healthy appetite, properly functioning nerves, and a glowing skin.

Pellagra: People with weak muscles, digestive problems, skin irritation or pellagra may have a severe vitamin B3 deficiency. These people need to administer an increased dosage of vitamin B3 supplements into their diet.

Cholesterol: Intake of large quantities of niacin, which would be 1100 or more milligrams in a day, has been proven to considerably reduce the levels of “bad” LDL cholesterol and raise the good HDL cholesterol, which prevents the thickening of artery walls and conditions like atherosclerosis.

Water-soluble: Niacin is a water-soluble vitamin that can travel through the human blood stream and the body has the option to discharge excess vitamins through the process of urination. Therefore, such vitamins may be administered to human beings through both food and liquid, since our body does need a constant supply.

Food Sources: Vitamin B3 may be found in meat, turkey, tuna fish, eggs, poultry products, curds, brewer’s yeasts, peanuts, legumes, potatoes, cheese, brown rice, oats, barley, wheat flakes and milk. Foods like bread and cereals are also rich in niacin. Even tryptophan-rich foods like yogurt and eggs can boost niacin levels.

Daily Dosages: Ideally, women should have at least 15-18mg per day. It is extremely beneficial for women who are on various types of medication. Even those who occasionally use sleeping pills may develop a vitamin B3 deficiency. Men should consume 15-19 mg every day, whereas children should have a 9-13mg dosage of vitamin B3 each day.

Sex: Niacin helps in creating sex hormones for people suffering through sexual disorders like impotence and erectile dysfunction.

Energy: Vitamin B3 performs the important function of converting proteins, carbohydrates and fats into energy.

Mental Health: Even mental derangement and associated conditions may be cured with the administration of niacin supplements or medicinal drugs.

Diabetes: Niacin is known to treat diabetes and high blood sugar levels. Most diabetic patients are able to effectively control HBA1C levels with the help of niacin.

Although it is rare to have a niacin deficiency that requires supplementation, modern society may actually benefit from supplementary forms of niacin to treat various body ailments. All three forms of niacin have different effects on human body. Niacinamide has prominent anti-inflammatory contents, whereas Nicotinic acid & Inositol hexaniacinate may affect the circulation of the blood.

You may use niacin or vitamin B3 supplements with regular meals or even in liquids. Niacin may have a drugging effect when taken in very high dosages, and as always, it is best to consult a doctor or medical professional before taking any supplements or changing your diets in any considerable way.

Pregnancy के दौरान क्या ना करें

What Not To Do During Pregnancy in Hindi

Pregnancy के दौरान  क्या ना करें

 1) भारी वज़न ना उठाएं , जैसे कि पानी से भरी बाल्टी ,सील-बट्टा ,भारी कुर्सी, बक्सा इत्यादि .

2)  बहुत देर तक ना खड़े रहे. यदि आपको किचन में बहुत देर तक खड़ा होना पड़ता है तो चाहें तो वहां एक कुर्सी रख लें.3) सीढ़ियों का प्रयोग कम से कम करें. यदि आप ground floor पर नहीं रहती हैं और मजबूरी में आपको नीचे जाना पड़ता है तो कोशिश करिए कि एक ही बार में अपने सारे काम निपटा लीजिये. इसके लिए एक कार्य-सूची बना लेना उचित होगा. सीढ़ियाँ  , रेलिंग पकड़ कर ही उतरें.

4) हील वाली सैंडल या चप्पल ना पहनें.  हमेशा flat चप्पल ही पहनें, यदि आप office जाती  हैं तो flat sandals का ही प्रयोग करें.

5) बाहरी खाना ना लें, खासतौर पे junk foods, जैसे कि pizza, burger,etc. होटलों, शादी-ब्याह वगैरह में भी ना खाएं. इनकि शुद्धता की गारंटी नहीं होती और आपको infection हो सकता है.

6) तला और मसालेदार न खाएं, इनसे गैस , acidity , जलन हो सकती है.

7) Pregnancy के दौरान बिना अपनी gynecologist  की सलाह के दवाओं का सेवन ना करें.  यहाँ तक कि छोटी -मोटी बीमारियों के लिए भी अपने से दावा ना लें.

8)  प्रेगनेंसी के दौरान कम से कम यात्रा करें. दो  पहिया , तीन  पहिया  वाहन  avoid करें . यदि आपको मजबूरी में public transport से office जाना भी पड़े तो odd-timings में ही बस पकडें, जब भीड़ कम से कम हो.

9)  गर्भावस्था के दौरान तनावपूर्ण या डरावने serials या movies  ना देखें.

10) ऐसा कोई काम ना करें  जिसमे आपको अत्यधिक तनाव का सामना करना पड़े.

11) इस दौरान तंग कपडे ना पहने.

12) कुछ अध्यनो में पता चला है कि pregnancy के दौरान mobile फ़ोन का अत्यधिक इस्तेमाल होने वाले बच्चे के लिए हानिकारक हो सकता है.

13) अकेले ना रहे.यदि अकेले रहती हों तो हमेशा अपना mobile recharge करा कर रखिये.

14) बाथरूम में खड़े होकर ना नहाएं, और इस बात की पुष्टि करें की काई-वगैरह जमने से फिसलने का खतरा ना हो.

15) Pregnancy के दौरान smoking कत्तई ना करें, और किसी और को अपने करीब धूम्र-पान ना करने दें. Passive smoking से भी बच्चे को खतरा हो सकता है.

16) कैफीन का सेवन avoid करें.इसलिए Coffee,Soda,Green and Black Tea,Cold Drinks से बचें. Chocolate में भी caffeine होता है मगर कम मात्र में, इसलिए कभी-कभार chocolate ले सकती हैं.

17) कुछ मछलियाँ जैसे कि ट्यूना मछली,king mackerel, tilefish , इत्यादि में mercury अधिक मात्र में होता है, इन्हें ना खाएं. इनके सेवन से शिशु के मस्तिष्क का विकास प्रभावित हो सकता है.

18) पहले तीन महीने में इन चीजों का सेवन ना करें: soft unpasteurised cheeses,कच्चे अंडे , salad dressings, raw fish, processed meats such as sausages and also meat spreads. इन चीजों में कुछ ऐसे बैक्टेरिया होते हैं जो  salmonella, toxoplasmosis and listeriosis, जैसे disorder cause कर सकते हैं, जिससे बच्चे में जन्मजात दोष आ सकते हैं.

19) अपने पालतू जानवरों के मल से बचें.उनमें Toxoplasma gondii नामक एक harmful पेरासाईट  हो सकता है जो foetus के मस्तिष्क को damage कर सकता है.

20) पहले तीन महीने  तेज गंध के बीच ना जाएं, इससे आपको मितली , उल्टी, होने के chances कम होंगे.

21) उछल-कूद बिलकुल ना करें. ऐसी कोई activity ना करीं जिसमे गिरने का खतरा हो.

22) बिना डाक्टरी सलाह के कोई व्यायाम ना करें.

23) कम ना खाएं. आप usually जितना खाती हैं उससे अधिक खाएं. आमतौर पर एक शिशु को 300 कैलोरी की आवश्यकता होती है, इसलिए कम से कम इतनी कैलोरिज़ और लें. ये भी ध्यान रखें की कहीं आप जरूरत से ज्यादा तो नहीं खा रही हैं.

24) गरम पानी से भरे bath tub में ना नहाएं. खासतौर पे पहले  महीनो में. इससे body के अन्दर का temperature बढ़ जाता है, जो बच्चे को बुखार होने जैसा होता है. ऐसा करने से बच्चा birth defects के साथ पैदा हो सकता है.

25) प्यासे ना रहे. समय समय पर पानी पीते रहे.इससे blood circulation सही रहेगा. Dehydrated होने पर premature delivery का खतरा होता है.

26) पेट के बल ना सोएं.

27) गर्भावस्था के दौरान X-Ray से दूर रहे.

Home remedies to remove wrinkles on lips

During winter, another problem that you can face is the wrinkle over your lips. But like other problems, even this can be easily solved with some effective home remedies. Your lips are one of the soft potions on your face that must be kept with care. It is also important to deal with proper maintenance of your lips on a regular basis so that you don’t get untimed wrinkles over it. If you are using some cosmetic remedies to stay away from the lip wrinkles, you can also try out some effective home remedies to stay away from this situation. Let us find out such home remedies in this article that will remove wrinkles on lips.

Lips play a very important role in depicting one’s personality. Smooth, soft and clean lips enhance the beauty of the face. The skin on the lips and around the lips is very thin and sensitive. It can easily get affected with external factors like sun, wind and harmful chemicals present in lip balms and lipsticks.  Damaged lips have small vertical creases which can be in the form of fine lines or grooves around the mouth, especially on the upper lips.

Picture this – You have an interview with a reputed multinational company. You are well prepared for the rounds in every respect, but your face looks dull and its full of wrinkles and fine lines, especially on the lips. Even if your are full with confidence in terms of your experience and qualifications, won’t you feel uncomfortable about your appearance? Let’s accept the fact – though ironical, but sometime you fail to achieve your goal(s) just because of your looks. Not just a job interview, but your appearance can also hinder many important occasions of your life, like your first date or marriage.

Your face is not just a part of your body, but it one of your most crucial identifying features. When people don’t know you in person or even your name, it’s your face that becomes your identity. Apart from that, your face is also a medium through which you represent yourself to others. And you might have heard a famous saying that, your first impression is the last one. This saying goes well and is quite relevant with the present scenario of the world where almost everyone (irrespective of their genders) is a ‘working individual’. So, how to deal with wrinkles on your face and  lips? Here are some of the best ways to get rid of wrinkles on lips.

Lip lines are also called lipstick lines, or smoker’s lines. These lines are an indication that the body is aging. These lines are formed by constant habitual action of repetitive facial movements of the lips taking place while smoking or talking which can become worse with poor nutrition or over exposure to the sun’s rays.

Ways to get rid of wrinkles on lips

• There are several cosmetics and method of getting rid of wrinkles on the lips. These lines can be avoiding over exposure to sun, proper diet and regular exercise.
• There are certain fillers that are injected on the lips to make them look thinner and finer.
• Laser treatments of the lips help in building new tissues to give a fresh look to the lips.
• Exercises help to tone and shape the lip. Isometric exercises which are a form of resistance training of the lips help to reduce the wrinkles. This is done by opening the mouth with a gap of 2 inches between the upper and lower teeth. Look into the mirror and try to bring the upper lips down without moving the teeth and touching the teeth. Return the upper lips back to the beginning state. Repeat the process 5-6 times.
• Facial yoga exercises are found to be successful in reducing wrinkles, including finelip lines. Press the corners of the mouth with the index finger. Now bring the upper lips down over the upper teeth. Stretch the upper lip area until it appears smooth. Hold and count five and then leave. Repeat three times and increase the stretching slowly up to the count of ten.

Lube up

If you really wish to get rid of wrinkles on your lips, it is important to work on the appearance of the lips at the first place. Dry and flaky lips are very irritating when you are in front of so many people, or if talking to someone.  Lips don’t have an oil secreting or sebaceous gland. Since lips are covered up with a thin layer of skin without having any oil of their own, they get chapped easily. In order to keep your lips moist, use a good and nourishing lip balm whenever you feel they are dry, but don’t over use. Moreover, you should avoid licking your lips. It increases dryness.

Power packed potion

Appearance of lines on your lips can be alleviated with the help of high quality skincare products. You can use products rich  in retinoid, Vitamin A and Coenzyme Q10 (CoQ10). These ingredients enrich your skin from within and help on production of collagen. You will find a number of products in the market with these ingredients, but make sure to buy the one reading “dermatologically tested.” Collagen not only helps in improving the appearance of your lips, but also make them look fuller as well as firmer. You also have a number of natural and homemade remedies.

Modification of habits

Some simple to serious modifications in your lifestyle can also help you in prevention of wrinkles in lips. There are many harmless ways with the help of which you can get wrinkle free lips. Quit smoking. Smoking is one of the main reasons behind chapped, dark and wrinkled lips. Reconsidering this habit can help you get rid of issues related with your lips. Also, keep yourself properly hydrated. Drink lots of water and get a radiant skin andbeautiful lips.

Peel off

Glycolic peel is another effective way of curing fine lines and wrinkles on lips. The term “chemical peels” is itself quite scary. Moreover, they can also be harmful for you when used for long, but glycolic peel is milder than other products. So, you can give them a try. It removes dead and damaged skin from your lips revealing the soft and subtle skin underneath. However, it is highly advisable to get in touch with a beauty expert or a dermal medical professional for better advice.

Dermabrasion

If you want to reduce wrinkles from your lips, dermabrasion is an effective way. This process not only helps in reducing fine lines and wrinkles, but also the scars of deep acnes and pimples. However, before undergoing this treatment, make sure to select an experienced and competent dermatologist. Otherwise, you might not get the result(s) you are longing for.

Fillers

You can also use injectable fillers to reduce lines and wrinkles from your lips. There are a number of people who face such skin related issues and a number of treatments too. Therefore, be very sure to speak to a reputed medical professional before proceeding.

Home remedies for lip lines and wrinkles

Cinnamon and Natural Oils this solution if applied regularly on the lips soon make the lips shining and wrinkle free.Mix little cinnamon powder with coconut oil and apply it on the lips daily.  Other oils like tea tree oil, jojoba oil, vitamin E oil or almond oil can also be used in place of coconut oil.

Papaya Papaya fruit is often to get rid of wrinkles from the upper lip. Apply mashed papaya with some honey on the lips as a lip mask. Wash it gently with water.

Vitamin E Oil can be used to smooth deep lip wrinkles. The antioxidant in vitamin E oil can get rid of creases on the lips easily. Adding almond oil to it makes it more effective to remove lines.

Sugar scrub helps to exfoliate the skin around the lips and to eliminate lipstick lines.

There are also other natural ways on how to get soft lips overnight. The best time to prepare and apply is before getting to bed. Your lips will have enough time to heal and when you wake up in the morning; your lips will be ready for you to apply your best lip balm and lipstick.

Baking Soda and Water Mixture Baking soda is a natural abrasive which will slowly help in removing wrinkles from the lips. Add few drops of water to the baking soda and prepare a mixture.  Apply it on the lips using the fingers or a toothbrush in circular movements. Clean the lips and apply coconut oil or olive oil to moisturize the lips.

Rose Petals and raw milk are an ideal combination to smoothen the lips from wrinkles.Soak some rose petals in raw milk for some time and then , stir the mixture to form a paste. Apply the paste on the lips and wash after five minutes. Moisturize the lips with any lip balm or coconut oil.

Ghee or milk cream is the safest home remedy to get rid of wrinkles on the lips. Apply slightly warm ghee twice a day on the lips. Fresh milk cream can also applied on the lips to treat fine lines and wrinkles.

Protection from sun

Even sun can be a reason behind your lip wrinkles especially when you are getting wrinkles with chapped lips during winter. You need to have a protection on your lips before moving out and facing the sun. To protect from sun you can coat your lips sunscreen or honey available right at home. You can also apply tomato juice over your lips to stay away from sun exposure.

Remove oxidants with green vegetables

Sometimes excessive oxidants on your skin can be a reason behind your wrinkles. You can now stay away from such wrinkles in a natural way. Just try to consume green leafy vegetables and you can see wrinkles becoming dull and the youthful skin is getting the replacement. This will restore skin elasticity and give you a beautiful and fresh skin.

No drinking water from bottle

It is quite interesting to discover that lip wrinkles can also take place due to lack of proper lip posture. According to the experts, it is observed that people drinking water from bottles are likely to get wrinkles on lips. It is just because when you drink water from bottle your lips becomes constraint in a small area and gets the maximum chance of having wrinkles. It is better to drink water from glass.

Pineapple juice

Pineapple juice is one of the effective remedy to stay away from lip wrinkles. You need to extract some fresh juice from green pineapple and apply it fresh over your lips. After applying the juice, you need to keep it for 20 minutes and wash with the water which is not too hot or too cold.  Since pine apple has the active enzyme named as bromelain, it works really well in removing wrinkles naturally from your lips.

Cinnamon

The spice named as cinnamon is also an effective remedy to remove wrinkles from your lips. You can take any natural oil such as coconut, lavender or jojoba oil in a small container and add a pinch of cinnamon in it. Now apply it over your lips and keep it for some time. You can get wider hydration over the wrinkled lips with this effective homemade remedy. This will stimulate your blood flow and make you look attractive with lovely lips and refreshed one.