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1

Public Health / Fast headache relief without medication

« on: November 15, 2017, 10:49:18 AM »

Anyone who's suffered the splitting pain of a headache — especially a migraine — knows how difficult it can be to drive, work, and even carry on a conversation while your head is pounding.
But when a headache strikes, you can do more than just crawl into bed and wait for it to go away. There are effective headache treatments available and ways to find quick relief.   It’s better to treat it without taking any medication. There is some quick-acting coping tips.

   Headache Treatment: Tips to Cope
Fortunately, many headaches can be at least partially alleviated without medication, which will help minimize your need for pain relievers and reduce your risk of rebound headaches. Here are some tips for headache relief:
   Close your eyes and rest. This is an effective headache treatment for a migraine headache, and can help ease a tension headache as well. Sit in a quiet, dark room with your eyes closed and just relax for a bit.
   Massage your neck and temples. Rubbing your neck and temples can improve blood flow and soothe tension headaches.
   Warm up your neck Try putting a heating pad or a warm cloth around your neck and the base of your skull to ease tension headaches. If that doesn't help, you can apply an ice pack instead to see if that brings you headache relief.
   Relax. Meditate, breathe deeply, and try to visualize a peaceful image. Various relaxation techniques can significantly help patients who suffer from 'muscle contraction.
   Minimize stress. If you have a bad headache, try to step away from stress, literally. Avoid noisy environments, leave work a little early if you can, or ask your partner to take care of chores or the kids.
   Watch what you eat and drink. What you put into your body can have a big impact on your headaches.
Source: Online Journal (Everyday Health)

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Public Health / 10Blood Sugar–Lowering Foods

« on: October 04, 2017, 12:42:38 PM »

1. Blueberries
Ingredients from blueberries increases sensitivity to insulin and may reduce the risk of developing diabetes in at-risk individuals. That's important because too many carbs produces too much insulin, which could lead to insulin resistance and type 2 diabetes. Adding blueberries to daily smoothies for six weeks also improves insulin sensitivity
2. Avocados
Don't let the fat content of avocados fool you—they're still good for you! Avocados are full of monounsaturated fat, the kind that helps slow the release of sugars into the bloodstream, prompting less insulin release, and can even help to lower your cholesterol.
3. Chia Seed

This ancient gluten-free grain stabilizes blood sugar, manages the effects of diabetes, improves insulin sensitivity, and aids symptoms related to metabolic syndrome, including imbalances in cholesterol, higher blood pressure, and extreme rises in blood sugar levels after meals.

 A 2003 study in the journal Diabetes Care showed that cinnamon may cause muscle and liver cells to respond more readily to insulin, thereby improving weight loss. Better response to insulin means better blood sugar balance and, therefore, less insulin released into your body.
4.   Mangos
Mangos may taste sugary sweet, but this delicious fruit may actually lower blood sugar according to research published in the journal Nutrition and Metabolic Insights.
5.   Spices

 According to a 2005 animal study published in the Journal of Medicinal Food, a food-seasoning spice mixture containing various spices improved metabolism of both eg Olive oil
6.   Olive oil
Rich in the same monounsaturated fat found in avocados, prevents not only belly fat accumulation, but also insulin resistance.
7.   Cinnamon
A 2003 study in the journal Diabetes Care showed that cinnamon may cause muscle and liver cells to respond more readily to insulin, thereby improving weight loss. Better response to insulin means better blood sugar balance and, therefore, less insulin released into your body.

8.   Eggs
 A study published in 2008 in the International Journal of Obesity found overweight and obese people given two eggs a day for breakfast lost 65 percent more weight than those eating a similar breakfast without eggs. The researchers said eating eggs may control hunger by reducing the post-meal insulin response and control appetite by preventing large fluctuations in both glucose and insulin levels.
9.   Vinegar
Vinegar has been found to blunt blood sugar and insulin increases, as well as heighten the sensation of fullness after a higher-carbohydrate meal. An Arizona State University study found people who started a meal with a vinegar drink enjoyed better blood sugar and insulin profiles following meals.
10.   Cherries
Cherries contain naturally occurring chemicals called anthocyanins, which could help lower blood sugar levels in people with diabetes. A study published in the Journal of Agricultural and Food Chemistry found anthocyanins could reduce insulin production by 50 percent.
Source: Online Journal

3

Public Health / 13 foods That Are Good for High Blood Pressure

« on: September 23, 2017, 04:59:36 PM »

1. Leafy Greens: Leafy greens, which are high in potassium, helps our kidneys get rid of more sodium through your urine. This in turn lowers your blood pressure.
2. Berries:  Berries, especially blueberries, are rich in natural compounds called flavonoids. One study found that consuming these compounds might prevent hypertension and help lower blood pressure.
3. Red beets: Beets are high in nitric oxide, which can help open your blood vessels and lower blood pressure.
  4. Skim milk and yogurt: Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.
According to the American Heart Association, women who ate five or more servings of yogurt a week experienced a 20 percent reduction in their risk for developing high blood pressure.
 5. Oatmeal: Oatmeal fits the bill for a high-fiber, low-fat, and low-sodium way to lower your blood pressure. Eating oatmeal for breakfast is a great way to fuel up for the day.
   6. Bananas: Eating foods that are rich in potassium is better than taking supplements.
  7. Salmon, mackerel, and fish with omega-3s: Fatty fish like mackerel and salmon are high in omega-3 fatty acids, which can lower blood pressure, reduce inflammation, and lower triglycerides. In addition to these fish sources, trout contains vitamin D. Foods rarely contain vitamin D, and this hormone-like vitamin has properties that can lower blood pressure.
  8. Seeds:  Unsalted seeds are high in potassium, magnesium, and other minerals known to reduce blood pressure.
  9. Garlic and herbs: Garlic can help reduce hypertension by increasing the amount of nitric oxide in the body. Nitric oxide helps promote vasodilation, or the widening of arteries, to reduce blood pressure.
  10. Dark chocolate: A study found that eating dark chocolate is associated with a lower risk for cardiovascular disease (CVD). The study suggests that up to 100 grams per day of dark chocolate may be associated with a lower risk of CVD.
  11. Pistachios: Pistachios are a healthy way to decrease blood pressure by reducing peripheral vascular resistance, or blood vessel tightening, and heart rate. One study found that a diet with one serving of pistachios a day helps reduce blood pressure. 
   12. Olive oil:  Olive oil is an example of a healthy fat. It contains polyphenols, which are inflammation-fighting compounds that can help reduce blood pressure.
  13. Pomegranates: Pomegranates are a healthy fruit that you can enjoy raw or as a juice. One study concluded that drinking a cup of pomegranate juice once a day for four weeks helps lower blood pressure over the short term.

Source: (Health line Newsletter)



 

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Public Health / 8 Ways to Make Your Coffee Super Healthy

« on: September 20, 2017, 01:17:27 PM »

Coffee is good for you.
For many people, it is actually the single largest source of antioxidants in the diet, outranking both fruits and vegetables are combined.
Here are a few tips to turn your coffee from healthy to super healthy.
1. No Caffeine after 2PM
Caffeine is a stimulant.
This is one of the main reasons we enjoy coffee so much... the caffeine gives us a jolt of energy and helps us stay awake when we feel tired.
2. Do NOT Load Your Coffee with Sugar
It is very easy to turn coffee into something completely unsuitable for human consumption.
The best way to do that is to put a whole bunch of sugar in it, which is arguably the single worst ingredient in the modern diet.
3. Choose a Quality Brand, Preferably Organic
Just like it is with other foods, the quality of the product can vary greatly depending on the processing method and how it was grown.
Coffee beans tend to be heavily sprayed with pesticides, herbicides and various toxins that were never intended for human consumption.
4. Do Not Use Artificial Sweeteners
Putting artificial sweeteners in your coffee instead of sugar might seem like a good idea, given that they're calorie free.
But the evidence doesn't support it.
Multiple observational studies associate artificial sweeteners with all sorts of health problems
5. Add Some Cinnamon to Your Coffee
Cinnamon is a tasty herb that mixes particularly well with the flavor of coffee.
Studies show that cinnamon can lower blood glucose, cholesterol and triglycerides in diabetics
6. Avoid Low-Fat and Artificial Creamers
The commercial low-fat and artificial creamers you might come across tend to be highly processed and full of unnatural, harmful ingredients.
High fructose corn syrup and Trans fats are likely suspects, as well as others.
Instead, consider adding some full-fat cream, preferably from grass-fed cows.
7. Add Some Cocoa to Your Coffee
Cocoa is loaded with antioxidants and associated with all sorts of health benefits, including a reduced risk of heart disease.
If you want some flavor in your coffee, try adding a little organic unsweetened cocoa to your cup.
8. Brew Your Coffee Using a Paper Filter
Brewed coffee may contain harmful substances known as diterpenes, which can raise cholesterol levels in the blood.
However, getting rid of them is simple... just use a paper filter.
Source:   Health line Newsletter

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Public Health / Health Risks and Disease Related to Salt and Sodium

« on: August 27, 2017, 12:54:44 PM »

Who’s at high risk of developing health problems related to salt consumption?
•   People over age 50
•   People who have high or slightly elevated blood pressure
•   People who have diabetes
•   African Americans
What happens to my body if I eat too much sodium?
In most people, the kidneys have trouble keeping up with the excess sodium in the bloodstream. As sodium accumulates, the body holds onto water to dilute the sodium. This increases both the amount of fluid surrounding cells and the volume of blood in the bloodstream. Increased blood volume means more work for the heart and more pressure on blood vessels. Over time, the extra work and pressure can stiffen blood vessels, leading to high blood pressure, heart attack, and stroke. It can also lead to heart failure.
The importance of potassium
Sodium and potassium have opposite effects on heart health:
High salt intake increases blood pressure, which can lead to heart disease, while high potassium intake can help relax blood vessels and excrete the sodium and decrease blood pressure.
A recent study in Archives of Internal Medicine provides more evidence that high salt diets have negative effects on health, and found that:
•   People who eat high sodium, low potassium diets have a higher risk of dying a heart attack or from any cause.
•   People can make a key dietary change to help lower their risk: Eat more fresh vegetables and fruits, which are naturally high in potassium and low in sodium—and eat less bread, cheese, and processed meat, as these and other processed foods are high in sodium and low in potassium.
•   Cardiovascular disease
•   Besides contributing to high blood pressure, consuming high amounts of sodium can also lead to stroke, heart disease, and heart failure.
•   Research also shows that reducing sodium lowers cardiovascular disease and death rates over the long term.
 Other diseases:  Cancer, Osteoporosis
Source:  Harvard T.H. Chan
               School of public health
               Online

6

Public Health / Ten proven benefits of green tea

« on: July 16, 2017, 10:07:32 AM »

Green Tea Contains Bioactive Compounds That Improve Health:
It is loaded with polyphenols like flavonoids and catechins, which function as powerful antioxidants. These substances can reduce the formation of free radicals in the body, protecting cells and molecules from damage.
Compounds in Green Tea Can Improve Brain Function and Make You Smarter:
The key active ingredient is caffeine, which is a known stimulant. It doesn’t contain as much as coffee, but enough to produce a response without causing the “jittery” effects associated with too much caffeine.
What caffeine does in the brain is to block an inhibitory neurotransmitter called Adenosine. This way, it actually increases the firing of neurons and the concentration of neurotransmitters like dopamine and norepinephrine.
         Green Tea Increases Fat Burning and Improves Physical Performance:
This is shown that green tea has shown to increase  fat burning in human controlled trials.
Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer:
Cancer is caused by uncontrolled growth of cells. It is one of the world’s leading causes of death. It is well known that oxidative damage contributes to the development of cancer and that antioxidants can have a protective effect.
Green Tea May Protect Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s:
Alzheimer’s disease is the most common neurodegenerative disease in humans and a leading cause of dementia. Parkinson’s disease is the second most common neurodegenerative disease and involves the death of dopamine producing neurons in the brain. Multiple studies show that the catechin compounds in green tea can have various protective effects on neurons in test tubes and animal models, potentally lowering the risk of Alzheimer’s and Parkinson’s.
Green Tea Can Kill Bacteria, Which Improves Dental Health and Lowers Your Risk of Infection:
The catechins in green tea have other biological effects as well. Some studies show that they can kill bacteria and inhibit viruses like the influenza virus, potentially lowering your risk of infections.
Green Tea May Lower Your Risk of Type II Diabetes:
Type II diabetes is a disease that has reached epidemic proportions in the past few decades and now afflicts about 300 million people worldwide. This disease involves having elevated blood sugar levels in the context of insulin resistance or an inability to produce insulin. Studies show that green tea can improve insulin sensitivity and reduce blood sugar levels.
Green Tea May Reduce Your Risk of Cardiovascular Disease:
Cardiovascular diseases, including heart disease and stroke, are the biggest causes of death in the world.
Studies show that green tea can improve some of the main risk factors for these diseases.
Green Tea Can Help You Lose Weight and Lower Your Risk of Becoming Obese:
Green tea can boost the metabolic rate in the short term; it makes sense that it could help you lose weight. Several studies show that green tea leads to decreases in body fat, especially in the abdominal area.
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Of course, we all have to die eventually. That is inevitable. However, given that green tea drinkers are at a lower risk of cardiovascular disease and cancer, it makes sense that it could help you live longer. In a study of 40,530 Japanese adults, those who drank the most green tea (5 or more cups per day) were significantly less likely to die during an 11 year period.

Source:  (Authority Nutrition)

7

Public Health / Tips to avoid backache

« on: February 23, 2015, 01:13:28 PM »

Four out of five people experience back pain at some point, making it the fifth most common reason for visiting the doctor. Back pain takes various forms, from a persistent dull ache to sudden sharp pain, and has many causes. The good news is that simple self-help strategies can be surprisingly effective at preventing back pain and keeping it from returning:

1.   Get more exercise:   If your back is hurting, you may think the best way to get relief is to limit exercise and to rest. A day or two of rest may help, but more than that may not help the pain. Experts now know that regular physical activity can help ease inflammation and muscle tension.
2.   Watch your weight:  Extra pounds, especially in your midsection, can make back pain worse by shifting your center of gravity and putting strain on your lower back. Staying within 10 pounds of your ideal weight may help control back pain.
3.   If you smoke, stop:  Smoking restricts the flow of nutrient-containing blood to spinal discs, so smokers are especially vulnerable to back pain.
4.   Sleeping position:  If you’re prone to back pain, talk with your doctor about the best sleeping position. Sleeping on your side with your knees pulled up slightly toward your chest is sometimes suggested.

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Public Health / 10 Tips to Avoid Insomnia and Get a Good Night's Sleep

« on: February 17, 2015, 12:58:18 PM »

10 Tips to Avoid Insomnia and Get a Good Night's Sleep
1.   Make your bedroom an inviting place. Keep the room free of clutter and distractions.
2.   Use the bed only for sleeping. Avoid use of the bed for watching TV, eating, working, or any other activities. If you do wish to use the bed for a bit of nighttime reading, read only pleasure books in bed.
3.   If you find yourself unable to sleep at all, get out of bed and move to another room, so that you only associate the bed with sleep and not with wakefulness.
4.   Establish a regular sleep-wake cycle.
5.   Don't nap. No matter how tempting it may be, an afternoon nap can make falling asleep at night even harder.
6.   Limit your consumption of caffeine in the afternoon and evening.
7.   Avoid cigarette smoking before going bed.
8.   Fit in some exercise during the day, but don't exercise strenuously right before bedtime.
9.      Eat light meals in the evening. Eating heavily in the evening or eating just prior to going to bed can disrupt your sleep.
10.   Try to free your mind of distracting or troublesome thoughts and engage in a relaxing, enjoyable activity.

(Source: www.medicinenet.com)

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Public Health / How we can avoid headache

« on: February 17, 2015, 12:46:27 PM »

How to Avoid Headaches
 Method 1:   Making Positive Changes

•   Keep yourself hydrated:  Not getting enough water on a daily basis can lead to a plethora of bodily issues, one of which is frequent headaches. Drink many fluids throughout the day, focusing on drinking mostly water. You may feel relief in a half hour.
•   Reduce your stress: Whether you’re chronically stressed or anxiety is infrequent for you, one of the most common causes of headaches is stress. Take matters into your hands by identifying a possible stressor, and using stress management techniques to deal with it.
•   Exercise more: The power of exercise is vast, and among the many things it is capable of doing is healing and preventing headaches. Aim for 30 minutes or more of exercise a day.
•   Straighten out your diet: if you’re eating your meals at significantly different times each day or if you’re not eating a balanced diet, you may be experiencing headaches as a result.
                 Method 2:  Avoiding Causes
•   Visit the dentist: Tartar and plaque buildup, cavities and grinding one's teeth at night can all cause headaches.
•   Stay away from alcohol and tobacco: Although both are the cause of other health issues, they are major sources of frequent headaches and are likely to increase stress. If you rely on either of these substances on a regular basis, do your best to ease yourself off of them.
•   Try to avoid caffeine: The reasoning behind avoiding caffeine is two-part: caffeine is a diuretic, so you’re likely to become dehydrated faster (a cause of headaches). Additionally, if you have a caffeine addiction, you’ll get headaches as a symptom of caffeine withdrawal.
•   Limit your consumption of junk foods. Junk foods, including fried foods, processed foods, and foods high in sodium, sugar, and saturated fat are to blame for a wide variety of health issues including headaches.
•   Try not to take pain relievers on a regular basis: Believe it or not, if you take pain medication (such as ibuprofen, naproxen, acetaminophen, or aspirin) more than 10 times a month, you may be giving yourself more headaches.

(Source: www.wikihow.com)

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Public Health / Re: এইডস সম্পর্কে জানুন এবং একে প্রতিরোধ করুন

« on: January 03, 2015, 11:32:31 AM »

informative post.

11

Nutrition and Food Engineering / Re: কফি পানে ৬টি উপকারিতা

« on: December 14, 2014, 02:05:30 PM »

informative.

12

Nutrition and Food Engineering / Re: দাঁত সুন্দর ও মজবুত করে যে ১০টি খাদ্য

« on: December 14, 2014, 02:05:04 PM »

So we should try to practice these advise  to keep our teeth healthy .

13

Nutrition and Food Engineering / Re: লাল শাকের পুষ্টিগুণ

« on: December 14, 2014, 02:03:46 PM »

Nice to know

14

Life Science / Re: Not less than five vegetables and fruit in a day to long-lived

« on: December 06, 2014, 10:32:56 AM »

Nice to know.

15

Life Science / Re: Scientists Create 'Complete Organ'!

« on: December 06, 2014, 10:32:37 AM »

informative.