A woman of reproductive age not only bleed every month but also bears unpleasant symptoms such as food cravings, low mood and cramps. However, if you know what to eat when you are on your periods, the right food and diet adjustments may alleviate discomfort, pain and others unpleasant symptoms that accompany menstrual bleeding.
Eating a balanced diet is very important to maintain a good health. In addition, it is imperative that one must be aware of the eating patterns and foods that can negatively affect a woman health throughout the stages of your menstrual cycle.

Foods To Keep You Happy During Periods

Luteal phase of the menstrual cycle occurs before your period start and after an egg is released from ovary. During the later stage of luteal phase, premenstrual symptoms are experienced by most of the females of reproductive age and for some it is emotionally and physically exhausting. The common symptoms of premenstrual syndrome include irritability, food cravings, tiredness and mood swings. Although the precise cause of these symptoms are yet to be identified it is considered that hormonal fluctuations that happens during the menstrual cycle are involved.
Research has found that high sugar snacks alleviates this symptom and on the other hand eating fruits, non-starchy vegetables and plenty of fibers reduce the frequency and severity of the symptoms.

Foods To Eat When On Periods

Fruits-

A bowl of yummy fruits is best to maintain healthy menstrual cycle and alleviate premenstrual symptoms. Fruits provide the necessary vitamins and minerals that our body demands. The best fruits to have include plum, fig, watermelon. These foods are rich in vitamins. Fig prevent constipation and watermelon being high in water content keeps your body hydrated.

Fruits

Water-rich fruits are great for staying hydrated. Sweet fruits curb your sugar cravings preventing you from eating refined sugars. Also, include citrus fruits like oranges in your diet as they contain vitamin C and lots of fibre. Lemons on the other hand helps with spells of period nausea.

Green leafy vegetables –

Your body bleeds for 3 to 7 days. Alto menstrual bleeding is a natural biological process and every healthy female of reproductive age read every month still it causes the iron level to drop. Most of the female of reproductive age are animates due to iron deficiency. And be sure to include green leafy vegetables such as spinach, fenugreek leaves, kale etc in your diet.

Green leafy vegetables

Nuts and Seeds –

Almonds, walnuts, cashew nuts, raisins, pumpkin seeds, sesame seeds and peanuts are rich sources of magnesium, vitamin E and vitamin D. These foods soothe menstrual cramps. Eating nuts and seeds prevent you from eating junk food when on periods, instead you eat a healthy supplement.

Herbal Teas –

Some tea helps to relieve menstrual cramps and make you feel calm. For examples green tea, peppermint tea, ginger tea, chamomile tea, and lemon tea.

Herbal Teas

Chia seeds and turmeric –

Both chia seeds and turmeric are best foods to eat when on periods. Chia seed is rich source of fiber. Turmeric water on the other hand lowers down bloating. Chia seeds keep you full, and prevents you from munching on fried and processed food.

Flaxseed –

Munching flax seeds rich in Omega 3 fatty acids during menstrual bleeding boost your immune system and prevents constipation. In addition, it relieves pain and other symptoms of premenstrual syndrome.

Whole grain –

Whole grains are rich source of fiber. It includes complex carbohydrates that not only provides you with the required energy but also vital vitamins and minerals.

Whole grain

Female body is very sensitive to internal and external stimuli during menstrual bleeding phase. It is very important that you take care of yourself and make good food choices. Avoid alcohol, red meat, spicy food process and junk food when on periods to avoid discomfort and pain.

Cramps and pain during menstrual bleeding cannot be eliminated as they are part of menstrual cycle but there are certain foods that can provide you some relief. In addition, it is advised to exercise and walk around or use heating pads to relieve pain and discomfort. Many females crave for coffee, chocolate and ice cream during periods. Eating them in moderation is fine.

Many females are so worried about what to eat and what to avoid when on periods that they do not eat anything. Avoid starving yourself when on periods and take a well-balanced diet that includes food from all food sources.

Refrences:-

https://www.pcrm.org/good-nutrition/nutrition-information/using-foods-against-menstrual-pain
https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods
https://www.bbc.co.uk/food/articles/periods

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There are more than 300 million people in this world who are currently dealing with depression. Some are severely disturbed and some show mild signs of depression. Depression includes sudden burst of anxiety, decreased energy levels, sadness, difficulty in concentrating.

Happy Life By Treating Depression Naturally

Treat Depression Naturally

These symptoms and this condition called depression can be treated naturally with love and care. It will surely improve the mental condition and eliminate depression leaving you happy and full of life. Let’s take a look at some of the natural ways to treat depression:

1# Healthy Diet

Healthy Diet Gives Healthy Mind

First and foremost thing to nurture our body and mind is our diet. If our diet is poor then we are likely to suffer from depression during early years and it’s impact will be more. If we intake a healthy diet, then our body will remain healthy and we will lead a happy life. Avoid refined sugar and fats as this makes the condition worse. Eat green vegetables, cereals, fresh fruits, eggs, vitamin B6, magnesium and folic acid to make our mind healthy. A healthy diet also helps in taking care of mood swings and keeps our mind healthy. Eat nuts, egg whites, oatmeal and peanut butter to enhance serotonin and give you a relaxed mind.

Healthy Diet Gives Healthy Mind

2# Get Enough Sleep

Depression often comes to those who suffer from insomnia and sleep for less than 7-8 hours. To keep anxiety and depression at bay, 8 hours of relaxed sleep is a must. While we sleep, our body do all the repairs that are required and also restores the energy levels. It helps the mind to stay calm and relaxed. A good sleep also helps in boosting the immunity by producing cytokines that helps in warding off the depression. Follow a routine while you sleep at night, fix up a time to go to bed at night. Stay away from TV, mobile or laptop before you sleep as this way you will get a calm sleep throughout the night.

3# Omega-3 Fatty Acids

This Gives Less Mood Swings

You can find omega-3 fatty acids in fish such as salmon and sardines and also in eggs. If you can’t eat fish then you can consume fish oil capsules that helps in boosting omega-3 fatty acid in the body. This leads to less mood swings, less anxiety and a happy mind that keeps depression at bay.

This Gives Less Mood Swings

4# Meditation

Practicing meditation daily for atleast 15 minutes helps in calming your mind and keeps you smiling throughout the day. It regularizes the breathing pattern and evenly distributes oxygen to all parts of the body so that they can function properly. Meditation keeps you energetic and also improves your focus where you can finish your daily tasks effectively. So, whenever you feel low on energy then go for few minutes of meditation to boost up your mind.

5# Green Tea

Green Tea Boosts Energy Levels

Green tea contains L-theanine that helps in easing off the depression and boosting energy levels. It helps in removing the toxins from the body that makes you lethargic. It also has mood-enhancing effects that treats depression and reduces oxidative stress. Drink 1 or 2 cups of green tea regularly to keep your mind relaxed and ease off your anxiety.

Green Tea Boosts Energy Levels

6# Folic Acid

Folic acid is very good for developing a healthy brain in our body and also prevents neural defects as well. Folic acid is widely found in beans, grains, fruits and green leafy vegetables. Folate deficiency relates to depression and supports it well. Eat foods rich in folic acid and keep your mind relaxed and happy. It will help in boosting the brain power and also boosts energy levels in the body.

7# Vitamin D

Sunlight Exposure Increases Serotonin

Many of us still shy away from sun during summer and winter season as we fear of getting tanned while being in the sunlight. Due to coronavirus too, we are trapped inside our home. Less exposure to sunlight and being in dark and damp weather for longer time leads to depression and increase in mood swings.

Sunlight Exposure Increases Serotonin

Less sunlight leads to low level of serotonin that leads to depression. During summers, you can stay in sunlight for atleast 10 minutes that will increase serotonin levels in your body. It helps in calming your mind and also regularizes the sleep pattern in your body. It improves your mood and keeps it light and happy.

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Diabetes is a disease where our body is unable to synthesis insulin adequately. This leads to an increase in the blood sugar levels. Diabetes is of three types:

What Foods to Prefer If You Have Diabetes

•Type 1 Diabetes:

Here the body produces little or no insulin.

•Type 2 Diabetes:

It is a chronic condition that affects the way our body processes sugar. It occurs when the body is unable to produce enough insulin that is required to carry out body functions properly.

•Gestational Diabetes:

Gestational Diabetes is temporary and effects woman during their pregnancy.

Prediabetes-

Prediabetes is a stage where the person’s blood shows a high level of glucose, but not sohigh as to qualify as diabetes.
Individuals suffering from this type are under the risk of developing type 2 diabetes.

A fasting plasma glucose test is done to detect prediabetes and diabetes. If the fasting blood sugar level is below 100mg/dL, it is considered normal. If it is between 100mg/dL to 125mg/dL, it is regarded as prediabetes and above it indicates diabetes.

What Are the Symptoms of Diabetes

The symptoms of diabetes are frequent urination, intense thirst, hunger, unusual weight loss or weight gain, fatigue, bruises and cuts, slow healing of wounds, male sexual dysfunction and tingling and numbness in feet and hands.
Dealing with diabetes is tough.

What Are the Symptoms of Diabetes

Slowly diabetes affects other body parts and causes complication such as cardiovascular diseases, diabetic nephropathy, diabetic nephropathy, diabetic foot ulcer, and cognitive deficit.
Taking medication is, not enough. You also need to concentrate on your diet. Eat right to keep your sugar level in control and exercise regularly.

What Foods to Prefer If You Have Diabetes

If you have diabetes, you should eat food that does not spike your blood sugar level such as whole foods rich in fibre and low in refined sugar. Such menu will help you meet your body’s nutritional needs and will also decrease the chances of complications of diabetes. If you have diabetes then to improve your health, while making a diet plan consider the following options:

What Foods to Prefer If You Have Diabetes

1.Healthy fat-

Eat healthy fats such as olive oil, fish oils, nuts, flax seeds, avocados and whole milk dairy. Safest fats to consume are unsaturated fats. Sources of unsaturated fats are fish, olive oil, avocados and nuts. Omega-3 fatty acids support heart health, brain health and fight inflammation. Good sources of omega-3 fatty acids include tuna salmon and flax seeds.

Healthy fat

2.Fruits-

Fresh and colorful whole fruits are rich in antioxidants and fiber and so are a better option rather than fruit juices.

Fruits

3.Whole grains-

High-fiber bread and cereals made from whole grains or legumes do not spike your blood pressure. So avoid refined grains and white bread or pasta and switch to whole grains bread or pasta and brown rice.

Whole grains

4.High-quality protein-

Add food sources rich in high-quality proteins to your diets such as milk, beans, milk and fat-free yoghurt.

High-quality protein

5.Green leafy vegetables-

Fresh green leafy vegetables rich in fiber are always a good option for a person with diabetes.

Green leafy vegetables

What Food To Avoid If You Have diabetes

A person with diabetes should avoid trans fats, deep-fried foods, packaged fast foods, foods high in refined sugar such as baked goods, sweets, chips, desserts and sugary cereals, white bread, rice, corn and refined pasta. Also, you are required to avoid processed meat, red meat from animals fed with growth hormones, antibiotics and GMO feed

To keep your sugar level under control not just eating the right food, low in glycemic index is essential,butt here are some other points too that you should consider. Consistent and moderate portion sizes of each meal is necessary to keep blood glucose level under control.Divide your diet into small and frequent meals. Small and frequent meals stabilize sugar level, encourages appetite control, maintains a steady energy level and assists in weight loss.
Diet management and regular exercises, can beat diabetes and prevent complications. If you have any further query add to the comment section below.

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The changing environment and stress hurt your body. People today are ageing faster. Ageing signs include fine lines, wrinkles and grey hairs etc. these signs start appearing from early 30’s. Are you scared of ageing and looking for some desperate measures for anti-ageing? You don’t need to focus much on the anti-ageing products available in the market. By buying them, you will only be increasing the bank balance of manufacturer and seller. Better pay attention to your diet. Better adopt a healthy diet rich in anti-ageing foods. So, let’s take a look at some of the best anti ageing foods.

15 Anti Ageing Foods

Anti Ageing Foods

Below are 15 of best anti ageing foods you should add to your diet. Including these anti-ageing foods in everyday meals and delay ageing.

1.Dark Chocolate

Dark chocolate protects the skin against the harmful effects UV rays. IT is rich in flavonoids that protect the skin against various types of UV radiation. Eating dark chocolates promotes blood circulation in the skin. It also improves skin’s ability to retain moisture.

Dark Chocolate

When your skin is moisturized the chances of appearance of wrinkles decreases, and you look younger. Dark chocolate keeps young blood vessels healthy and lowers the risk of type 2 diabetes, kidney disease, blood pressure and dementia.

2.Nuts

Eat a handful of nuts daily to keep the doctor away and keeps you young. Nuts are good in protein, unsaturated fats and omega-3. Also, they are an excellent source of vitamins, minerals and potassium, which lowers blood pressure. Vitamin E present in nuts prevent cell damage, and calcium makes your bones strong.

Walnuts

3.Green Leafy Vegetables

Green leafy vegetables contain anti-oxidants such as lutein and zeaxanthin. Both the antioxidants protect skin against the harmful effects of Ultra-violetrays. UV rays damage your skin leading to wrinkles and ageing. Anti-oxidants protect the skin from the detrimental effects of UV rays. Broccoli, Kale, Cauliflower Spinach and mustard greens keep your skin moisturized and healthy.

Green leafy vegetables

4.Pomegranate

Pomegranate seeds are rich in ellagic acid and punicalagin that inhibits oxidative damage of skin collagen. Being packed with vitamin C it protects against the wrinkling due to sun damage. Pomegranate does not contain Saturated fats. It reduces cholesterol and makes you lose weight.

Pomegranate

5.Avocados

Avocados are an excellent source of potassium, vitamin E, monounsaturated fats and antioxidants. Eating avocado lowers blood pressure and improves the health of the skin. Avocados containoleic acid that lowers bad cholesterol and increases good cholesterol. Also, it protects against the blood clots.

avocados

6.Yoghurt

Low-fat yoghurt provides the calcium and phosphorus that can boost tooth enamel. Also, yoghurt improves your gut. Your skin health is related to your gut health. Also, yoghurt keeps your skin moisturized and reduces fine lines and wrinkles.

Yoghurt

7.Olive Oil-

Olive oil is a potent anti-inflammatory. It protects skin elasticity and decreases sun damage. It helps skin to look younger and also prevents diseases associated with ageing.

Olive oil

8.Omega-3 rich Fish-

omega-3 rich fishes are one of the best Anti Ageing food. It is rich in Omega 3 fatty acids. Omega-3 fatty acids plump the walls of ageing skin and make them bouncy. Fishes like tuna, sardines, salmon and herring are rich in omega-3 fatty acids. They maintain a healthy cholesterol balance and prevents premature ageing.

9.Onions-

Onions are rich in quercetin. Quercitin is an antioxidant that prevents wrinkles. Alos, it savesskin from harmful UV rays.

10.Guava-

Guava is an excellent source of vitamin C. Vitamin C provides collagen in skin cells, maintains skin elasticity and makes you look young. Guava is also rich in other anti-oxidants and vitamins that prevent cancer and are anti-aging.

Benefits of Winter Fruit- Guava

11.Sweet Potato-

Beta-carotene present in the sweet potatoes destroys free radicals thereby preventing the damage to skin cells. Our body converts the beta-carotene to Vitamin A which helps in fighting the signs of ageing. Sweet potatoes contain antioxidants to anti-inflammatory agents. It is rich in vitamins A, C, and E. All the three a make your skin and hair healthy.

Sweet Potato

12.Oranges-

Oranges are packed with vitamin C. Vitamin C boasts skin-firming collagen.

13.Tomatoes-

Tomatoes contain lycopene. Lycopene is antioxidants that fight free radicals damage.

Tomatoes

14.Watermelon-

Watermelon is a low calories summer fruit. It is rich in B vitamins and increases energy levels. It also reduces your need to consume extra foods. Watermelon is rich in water and keeps your skin hydrated. Thus, it keeps wrinkles at bay and makes you look young and fresh.

Watermelon

15.Green Tea-

Green tea is rich in antioxidants and prevents free radical damage. Green tea is rich in flavonoids. It prevents heart disease and certain cancers. It also protects skin’s collagen from sun damage and reduces the fine lines, wrinklesless and signs ageing.

Green Tea

Tips to Prevent Ageing

Follow these tips and anti ageing foods in your diet to prevent ageing.

1.Include whole grains in your diet because the waistlines of middle-aged people who ate white bread and other white carbohydrates expanded three times more than those who ate wholemeal foods.

2.Stay Hydrated by drinking 8 to 10 glasses of water every day.

3.Eat fresh fruits and vegetables whenever possible.

4.Cut down on sweets to stop ageing.

5.Avoid processed, refined foods and sugars, which can increase free-radical activity.

6.Steam yourselves frequently during leisure time. Because steaming is the best way to go to keep all of the anti-ageing, anti-wrinkle antioxidants.

7.Limit your salt intake because too much salt causes water retention, leaving you heavy and sluggish.

8.Stop skipping meals. These days most of the people were skipping their breakfast due to their busy schedules. But never go without food for more than three years.

So, if you are serious about looking younger than you are at present, then add all of these Anti ageing foods to your diet and eat them daily if you can.

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You must have tried oil-free pace packs and other face washes but still tired of seeing your oily face in the mirror. Your skin is a reflection of what you eat. If your skin is oily, there is acne breakout, whiteheads, blackheads and enlarged pores you need to make changes in your diet along with beauty treatment you are taking.
Take a look at the listed foods to eat and to avoid the oily skin to control the sebaceous gland secretion and prevent skin breakouts.

Foods for Oily Skin

Food to eat for oily skin

Cucumbers-

Cucumber is high in water content. It hydrates skin and flushes out body toxins. It is rich in antioxidants and promotes the secretion of hormones in a proper way. Alos, cucumber is anti-inflammatory and thus reduces acne.

Cucumbers

Nuts-

Nuts are rich in omega-3 fatty acids. They are anti-inflammatory and enhances the health of the skin. It improves skin texture. Eat a handful of nuts every day. But make sure not to increase the quantity, or it may have opposite effect on your body.

Whole grains-

Instead of processed foods consume whole grains that will enhance the skin texture and also will improve skin complexion. Prefer brown rice over white rice, Prefer whole grain bread over white bread. Add foods such as buckwheat rich in rutin antioxidant in your diet. Alos add wheat germ, oats in your diet to eliminate toxins. Whole grain contains fibre that combats constipation and balances body.

Whole grains

Banana-

Banana is rich in posphate, potassium, vitamin E and water. It is an amazing detoxifier. Eat atleats 1-2 banana daily to diminish pores and prevent dirt from eneterig them.

Citrus fruits-

Citrus fruits such as oranges are rich in vitamin C. Vitamin C flushes extra oil and toxins from skin and skin glows. Citric caids treats ace and improves skin texture.

Citrus fruits

Green leafy vegetables-

Green leafy vegetables such as broccoli, spinach and kale lack oil. Being rich in fibre they prevnet comstipation, balances body, regulates oil production and clears skin. Along with the intake of green leafy vegetables, also make sure to drink lots of water. Without enough water your skin will dehydrate and become dry, taut and flaky.

Pulses and lentils-

Consuming lentils and pulses in right amount is very important in controlling the oil production.

Dark chocolate-

Dark choclate controlls inflammation and controls oil production.

Dark chocolate

Food you should avoid for oily skin

Caffeine-

Tea and coffee dehydrates your body and leads to excessive production o f oil that causes pimples and acne. Better avoid them.

Caffeine

Dairy-

Dairy is an important part of our diet. But they are rich in fat and males hormone testesterone. Dairy stimulates the sebaceous gland secretion and makes skin greasy and oily.

Saturated fast and trans fats-

Saturated fats and trans fats are termed as inflammatory fats . They causes inflammation and stimulates sebum production. Better avoid cream, butter, cakes, pizza, pastries, beef, lamb meat and sausages.

Spicy foods-

Spicy foods increase digestion. But, when consumed in excess it creates toxins in body.

Spicy foods

Alcohol-

Alcohol dries skin and dry skin produces more oil to compensate and leads to breakouts.

Refined sugar-

Refines sugar leads to spikes in the level of blood sugar. Alos, it increases insulin production and in turn, leads to the increased output of oil. Avoid foods such as cakes, pastries, sweets, fizzy drinks and sugar candies that contain refines sugar.

If you want to get rid of greasy and acne face, do not eat to pamper your taste buds but eat wisely.

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The most important thing is to plan and a proper diet including right combination of vitamins. Women should consume a variety of vitamins to maintain an optimum health and keep health problems at bay.

Let us have a look over the vitamins for a woman and the food sources rich in it.

Important Vitamins for Females and Their Sources

Vitamins for a Woman and the Food Sources Rich in it.

1.Vitamin A, vitamin C and vitamin E-

Women of any age require them. They are antioxidant, slows aging as well as boost immunity. The role of vitamin A in maintaining healthy eyesight is a well-known fact. Vitamin E deficiency may cause poor nerve conduction.

Vitamin A, vitamin C and vitamin E

Women are more at the risk of heart diseases, but antioxidants fight free radicals and prevent heart disease and also cancer. So for all over health and keep wrinkles and fine lines at bay include vitamin A, E and C rich foods in your diet. Foods rich in vitamin A are yellow-orange fruits and vegetables such as carrots, papaya, pumpkin, mango, tomatoes, apricot, peaches, eggs, milk, liver, broccoli, kale and spinach. Citrus fruits, broccoli and green leafy vegetables are rich in Vitamin C and flaxseeds, wheat germ, whole grains, nuts, green leafy vegetables and beans are rich in vitamin E.

2.Vitamin D-

As we grow older, our body’s ability to convert sunlight to vitamin D decreases. Without vitamin, D-calcium cannot be used by the body. Also, after menopause, women become more prone to osteoporosis because of the changes in the hormonal level. So the need for vitamin D and calcium increases. This does not mean you need to wait of getting old to increase vitamin D in your diet. Vitamin D is fat soluble and is stored in the body to be used when required. So add vitamin D-rich foods to your diet. Dairy products are rich in vitamin D. But make sure to consume fat-free dairy products.

vitamin-D

3.Folic Acid-

Women who are trying to get pregnant and women who are pregnant both need more folic acid. Deficiency in the vitamin may cause difficulty in getting pregnancy or birth defect in the child. Your doctor may also recommend you folic acid supplements during pregnancy. Food sources rich in folic acid are beans, green leafy vegetables, oranges.

Folic Acid

4.Vitamin B12-

As a woman gets older her body’s ability to process vitamin B12 decreases. But vitamin B12 is required for the red blood cell and nerve development. Foods rich in vitamin B12 are eggs, chicken breast, and dairy products.

Vitamin B12

5.Vitamin B6:

If you are pregnant and suffering from morning sickness then vitamin B6 consumption may ease your problem. Foods rich in vitamin B6 are bananas, meat, dry foods, oatmeal, fish, beans, and avocados. Vitamin B6 also promotes the production of brain chemicals and hormones that reduce depression, memory loss, and heart diseases.

Vitamin B6

Besides this, other vitamins are also important so include green leafy vegetables, fruits, whole grains and dairy in your daily diet.

We hope you find this article helpful. And will include the food sources discussed above in your everyday diet. But yes do not take vitamin supplements without consulting your health care provider.

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Urinary Incontinence

You are not a small child and have control of your bladder. So, why this thing will ever happen. That’s what you want to say, right…

But this may happen if you are suffering from urinary incontinence.

What is Urinary Incontinence

Urinary incontinence may be defined as unconscious loss of urine. This happens as a result of fault bladder control. About 30 percent of citizens of united states suffer from it.. This condition may affect both men and females, but females are more prone to it. Often it is considered as a normal part of aging and is not given proper attention. But it’s just a myth and urinary continence should be treated. There are ways to manage it so that its effects are minimized and you do not become a target of embarrassment.

Urinary Incontinence and Home Remedies

Urinary continence may of different types. Let us learn about them along with their causes and symptoms:

Causes and Symptoms of Urine Incontinence:

Stress Incontinence

It happens when the muscles of the pelvic floor get weakened. It is the commonest type of urinary incontinence seen in young women and second commonest type in older women. Activities that weakens the pelvic floor muscles such as lifting weight, exercising, sex, sneezing, coughing or any other activity that increasing physical strain on the muscles of the pelvic floor causes stress incontinence. The leakage amount varies from a few drops to 1 or more tablespoon depending on the severity.

Stress Incontinence

Urge Incontinence

It occurs when the detrusor muscle becomes overactive. It is sudden and there is an overwhelming urge to pass urine that is accompanied with leakage of urine. Other symptoms include frequent urination and nighttime urination. There is variable loss. Changing the position or hearing the water, fall may also trigger bladder contraction and the urgent urge to urinate. It may occur to any one of any age group but is more common in women of advancing age.
This type of urinary incontinence may be caused due to neurological problems such as stroke, multiple sclerosis, Parkinson’s disease, spinal cord injury or diabetes, and cardiovascular diseases. Alcohol consumption may also be a cause.

Overflow Incontinence

It may be defined as inability to empty the bladder completely leading to frequent and urgent dribbling of urine.

Diagnosis of Urine Incontinence

Your doctor may ask you to have urine tests like urine culture, a routine urine test to get into the root of the problem. You may also be asked to have a blood test and have an ultrasound in some cases.

Management of Urinary Incontinence

Urinary incontinence may worsen due to certain medications. So do not try to self-medicate, nor change the dose without a doctor’s prescription. If you are on certain medication and doubt that the medicines are causing urinary incontinence consult your doctor about it so that substitutes can be suggested.

Management of Urinary Incontinence

Urinary incontinence affects the quality of life. It may limit sex, cause depression and social withdrawal. It may have negative affection to your confidence and self-esteem. If this is your case, you need proper counseling so seek professional help.

Simple lifestyle changes can help you in mild cases of urinary incontinence such as drinking the only amount of fluid to avoid dehydration (8-9 glasses of water per day). Avoid caffeine. Limit intake of fluids in the night, Avoid smoking, alcohol and other carbonated drinks. Lose weight if you are overweight.

Home Remedies for Urinary Incontinence

Also below are some home remedies for urinary incontinence. Give them a try.

1. Kegel Exercise-

   Tighten your pelvic floor muscles and hold for 8 seconds and then relax for 8 seconds. Repeat this for 10 minutes 3times in a day.

   

   Kegel Exercise

2. Apple Cider Vinegar-

   Mix a teaspoon of apple cider vinegar in a glass of water and add half teaspoon honey to it. Drink this solution 3 times in a day.

3. Meditation-

   Try meditation to train your brain to control the bladder.

   

   Meditation

4. Cleavers-

   Steep 2 teaspoons of cleavers in a cup of steaming water for 10 minutes. Drink it 3 times in a day.

5. Buchu-

   Steep a teaspoon of this herb in a cup of steaming water for 10 minutes. Strain this concoction and drink it.

   

   Buchu

Besides this take a diet rich in vitamin D and magnesium. A few sources of vitamin D are milk products, egg yolk, cheese, soy milk and beef liver.

A few sources of vitamin D

Foods rich in magnesium are green leafy vegetables. Fish, whole grains, beans, nuts, dried fruits, dark chocolates, banana and yogurt.

Foods rich in magnesium

Dear readers, if you are suffering from urinary incontinence, try any one or a combination of the above-mentioned home remedies for urinary incontinence and manage your condition. Still, if your condition does not improve or you suffer from severe urinary incontinence meet your doctor for diagnosis and treatment of the underlying cause.

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4 Effective Vitamins To Reduce Skin Pigmentation

Pigmentation is of 2 types:

1. Hypopigmentation – its different type of condition in which patches may occur on the skin with the light colour or white colour.

2. Hyperpigmentation – it is a condition where melanin (harmless condition) is commonly occurs in the people. It may occur to any gender and age.

Guys, don’t worry about the problem, we got the perfect solution for the skin pigmentation. Let’s go into brief details……

Vitamin B12

In both men and women there are more chances to occur skin pigmentation. One of the reasons to occur this problem is deficiency of vitamin B12 in the diet. Intake of Vitamin B12 through food just a few weeks have improved a lot in reducing skin pigmentation. Vitamin B12 is rich in foods like cheese, milk, eggs, chicken, mutton, beef, etc.

Vitamin B12 in Diet

Vitamin C

Vitamin C is a very powerful antioxidant element that available in some foods. This vitamin will intake everyday can reduce damaged skin, dark spots very fast. Vitamin C has to take a content of 1500mg everyday to avoid skin pigmentation problems. Vitamin C is rich in foods like lemons, apples, oranges, papayas, grapes and green leafy vegetables.

Vitamin C in Diet

Vitamin A

There are so many green leafy vegetables available in the market. Green leafy vegetables contain vitamin A, which produce antioxidant. Vitamin A is rich in vegetables like chilli peppers, sweet potatoes, broccoli, collard greens, lettuce, spinach, etc. If you consume these rich green leafy vegetables then you can reduce the discolouration of the skin pigmentation.

Banana

Take a bowl and mash a complete banana in it. Add the ½ teaspoon of honey and mix it. After that add 1 teaspoon of milk and mix it well in a taken bowl. Apply the mixture to the white spots on the skin and leave it for 30 minutes. Finally, after 30 minutes wash the face with warm water.

Banana and Honey Face Pack

Almonds

Take a small bowl and add 5 to 6 almonds in water for an overnight. Next day morning take out and grind them to form a paste. After that add 1 teaspoon of honey and 3 teaspoons of lemon juice to the almond paste and mix it well. Apply the paste to the damaged skin and leave it for whole night. In the next day early morning wash off the face with cold water, which you can observe an improvement in your skin.

Almonds

Your diet plays a major role along with intake of fruit juices, drinking a lot of water, eating as many fruits as possible, which helps to flush the toxins out of the body. We hope you got the remedies for the skin pigmentation. With aforementioned, also apply sunscreen lotion to your face from the cause of UV rays…. 

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Some people say that they are comfortably fell sleep after consuming food. This is due to the food they intake. But they are not sure if which food made them fell asleep. Experts say, “some foodstuffs make you feel sleep and these provides good health as well as better sleep.

Green leafy vegetables:

If you intake fishes, beans, yogurt, and green leafy vegetables with your diet, you will fell sleepy immediately after eating.

Green leafy vegetables

B6 and B12 vitamin foods:

B6 and B12 vitamins are rich in beans, peas, along with folic acids that can help you make you sleep better. Doctors have suggested that foods which have abundant in B vitamin, they can help people who are suffer from sleeplessness.

Fat-free yogurt:

Fat-free yogurt is fully packed with calcium and magnesium that helps you feeling sleepy immediately after consuming them’ doctors say.

Fat free yogurt

Foods that have calcium and magnesium:

Doctors warn that there is a chance to get insomnia, mental stress and muscle pain, due to lack of calcium and magnesium. Vegetables have a higher percentage of iron. People who suffer from insomnia they should have take the greens mixed with their diet for four days in a week.

Walnuts:

Hormones are the great multi-taskers that can do various jobs. Here, if your body gets sleepy with body lock hormone which contains serotonin and melatonin that arrays your sleep quality. Walnuts contain Tryptophan, which is regarded as a sleep enchaining amino acid makes you fall asleep sooner.

Almonds:

According to the Journal of Orthomolecular Medicine, ‘lack of magnesium can lead to insomnia and almonds are a very good source of magnesium.

Lettuce:

Due to having sedative properties, lettuce which is a salad with dinner cloud get faster your lights out. It’s because of lactucarium, is rich in lettuce. And you can go for another method is that take some lettuce leaves in a cup of water and boil it for 15 minutes. Now get rid of the leaves from the solution and mix two springs of mint. Blend them well and sip it before bedtime. It’s good for healthy sleep!

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Hydration:

Hydration keeps your skin soft, smooth and also young, so keep hydrated your skin by consuming liquids frequently. Due to high temperatures, your skin will become dry. To overcome this, increase percentage of water and oil in the body.

Hydration: Skin Soft and Smooth

Moist your Skin:

Keeping your skin moisture in every season is quit common, but why you need to take care of your skin? Mostly skin becomes dry in winter compare to other seasons. Moisturizer helps greatly refrain from this issue.

Apply moisturizer:

If you’re not interested to apply moisturizer in the morning, you can apply it over the skin in the night. Take a few drops of oil and apply it on the face, hands and legs. Then it shows a good effect by penetrates your skin.

Skin Soft and Smooth: Apply moisturizer

Soaps:

It is not advisable to use soaps which have disinfectant properties or alcoholic moisturizers. You can use soaps which contain glycerin good for the winter skin.

Shower:

There is a risk of dried skin by hot water, so avoid bathing with hot water. Use lukewarm water for you shower as well as bathing is not good for longer.

Appropriate Wear in the Winter:

Your health also depends on your wear. That’s why wear cotton wear made with wool fabrics. You’re protected from winter skin illnesses by covering these clothes. Most people stand in the sun from warmth due to brunt of the cold, but there is a risk of skin becomes dry. It’s better don’t do outside in winter. If you need to go, it is advisable to wear sweater or jacket before leave out.

Appropriate Wear in the Winter

Winter Food Rules:

Dress is not only a solution for winter but also food plays a pivotal role for body health. In particular, you should take foods which are abundant in vitamins A, C and E regularly. Intake of minerals such as selenium and zinc improves the quality of your quality of your skin rapidly. You should eat essential fatty foods to protect the skin from from the intensity of the cold and dry. It is advisable to intake of fatty foods including flax seeds, walnuts, salmon, cloves, soybeans and green leafy vegetables etc.

The post How to keep your Skin Soft and Smooth? appeared first on Home Health Beauty Tips.