4 reasons why you shouldn’t eat bread

Whether its sandwiches or subs, a lot of us love eating bread and do so, on a daily basis. But it isn't exactly the most healthy foods that there are. Here's why you should stay away from bread!

It doesn't have many nutrients:

Unlike other food items, bread, especially white bread and items made from it lack nutrients. You're not getting any fiber, you're not getting the wholesomeness of grains — you're basically getting nothing important out of it. While bread made of wheat is a little better, if you're looking for nutrients, bread made out of whole grains are what you must opt for.

It contains too much salt:

Most bread varieties, especially the processed kind that you buy from the supermarket, contain lots of salt. So if you eat lesser bread, the amount of sodium in your body is significantly reduced. Of course, one slice of bread, every now and then won't do any damage. In fact, you can bake your own bread at home, without adding too much salt.

It makes you gain weight

If you eat too much of bread, because of all carbs, salt, refined sugar and preservatives that it contains, it can make you put on pounds! Eating it in moderation is fine; especially when you take the time to make sure it's as healthy as possible.

It's not a wholesome, filling meal

Since certain kinds of bread lack nutrients, when you eat them, you might not feel satiated, because it's not filling!

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Healthy habits you can acquire in 60 secs

If you think good health takes time to build, follow healthy habits that you can acquire in less than 60 seconds

From buckling your seat belt and washing your hands, getting healthier may take less time than you think. Both, the positive and negative choices you make every day factor in. Here are eight good habits that will help you achieve optimum health.

Sneeze into your arm 
When you don't have a tissue or a napkin handy to cover your mouth and nose, your best bet is to cough or sneeze into the crook of your elbow, or upper arm. The point is to avoid using your hands, which can easily spread germs around. Covering your nose also prevents germ-laden droplets from launching into the air, where they can land on frequently touched surfaces and infect others.

Give your eyes a break 
Many office goers and students spend several hours a day staring at computer screens, where a combination of glare, slumped posture and poor lighting can trigger a strain the eye and headaches. To protect your eyes from the daily screen time, build in frequent rest stops. Eye specialists recommend the "20-20-20 rule": For every 20 minutes you spend at the computer, glance away from the screen for at least 20 seconds by looking at an object located 20 feet away. Giving your eyes a breather allows them to focus on something else. It is also a good idea to stand up, put your hands in the air, and take a long stretch to promote blood flow in the body.

Apply sunscreen all year round 
Applying sunscreen on a regular basis can protect skin not only from a tan, but also from the visible signs of aging, and can reduce the risk of skin cancer. So rain or sunshine, make sunscreen part of your daily morning routine.

Drink lots of water 
Drinking eight glasses of water a day is a must, but we suggest avoid keeping count. Your body is composed of 60 per cent water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. Adequate hydration also keeps things flowing along your gastrointestinal tract and prevents constipation. When you don't get enough fluid, the colon pulls water from stools to maintain hydration — and the result is constipation.

Microwave the kitchen sponge 
The toilet seat may seem like the most germ-infested item in the home, but studies have shown that the kitchen sponge supersedes the list. A kitchen sponge's frequent use to clean dal or sabzi spills, as well as, its moist and porous texture, make it a breeding ground for foodborne bacteria, and mildew. To stop the spread of germs, make sure it is wet, then leave it in the microwave for 45 seconds every evening.

Count up to 20 when angry 
If you are seething with anger, count up to 20 and take a slow, deep breath between each number. This simple technique can reduce your temper and cool your nerves. Counting distracts your mind, which gives you some time to distance your emotions from the situation that is ticking you off. If you are still angry, keep on counting and deep breathing until you feel calmer, and more in control. Taking slow, deep breaths helps to switch the nervous system from a sympathetic system response, to making you feel more relaxed.

Brush your tongue 
Preventing tooth decay and gum disease requires daily brushing. However, cleaning your tongue is an important step to keep your mouth clean. Research shows that a periodontal disease is not only a threat to your oral health but its effects go well beyond the mouth. The back of the tongue is also a popular site for bacteria and germs that can give you bad breath. After you've brushed your teeth, brush the surface of your tongue from back to front. Doing this once a day removes plaque-causing bacteria and food particles trapped in the tongue, and freshens your breath.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Death prediction by Blood test

LONDON: Researchers from Finland and Estonia have identified four biomarkers that can help identify people at high risk of dying from any disease within five years. This was done after screening blood samples from over 17,000 healthy people for over 100 different biomolecules. 

The health status of these study volunteers was followed for several years. The researchers looked for measures in the blood that could reflect who had died within the following 5 years after blood samples were taken. 

"What is especially interesting is these biomarkers reflect the risk for dying from very different types of diseases such as heart disease or cancer. They seem to be signs of a general frailty in the body. Next we aim to study whether some kind of connecting factor between these biomarkers can be identified,'' said researcher Johannes Kettunen. 

In a study published in PLOS Medicine, researchers describe identification of four such biomarkers of death. Of these, albumin was the only one previously linked with mortality. All these molecules are normally present in everyone's blood. 

The novel biomarkers helped detect individuals at much higher risk of dying during five-year follow-up. The measures were independent of well-known risk factors such as age, smoking, drinking, obesity, blood pressure and cholesterol. The result did not change even when only apparently healthy people were examined. 

"We believe that in the future these measures can be used to identify people who appear healthy but in fact have serious underlying illnesses and guide them to proper treatment. More studies are, however, needed before these findings can be implemented in clinical practice," Kettunen said. 

BP reading in both arms key for healthy heart: Study

NEW YORK: In a significant news for blood pressure (BP) patients and doctors alike, researchers have suggested to take BP reading in both arms, rather than the present system of measuring BP using one arm, for better cardiovasvular health.

The difference in interarm systolic blood pressure - where both arms are used for BP reading - has now been linked to greater risk of future cardiovascular events.

Measuring interarm blood pressure involves taking two readings, one for each arm.

Increased interarm systolic blood pressure differences are defined as 10 mmHg or greater.

"In this large community-based study, an increased interarm systolic blood pressure difference was found to be present in nearly 10 percent of individuals and is associated with increased levels of traditional cardiovascular risk factors," explained lead investigator Ido Weinberg from Massachusetts General Hospital, Boston.

"An increased interarm systolic blood pressure difference is associated with an increased risk for incident cardiovascular events, independent of traditional cardiovascular risk factors," he cautioned.

The researchers examined 3,390 participants aged 40 years and older, free of cardiovascular disease at baseline.

The investigators found that participants with higher interarm systolic blood pressure differences were at a much higher risk for future cardiovascular events than those with less than a 10mm Hg difference between arms.

The researchers also found that participants with elevated interarm blood pressure difference were older, had a greater prevalence of diabetes mellitus, higher systolic blood pressure and a higher total cholesterol level.

The investigators suggest doctors should consider including blood pressure readings in both arms in order to get the most accurate readings possible and detect any differences in interarm blood pressure.

Even modest differences in clinically-measured systolic blood pressures in the upper extremities reflect an increase in cardiovascular risk, said Weinberg in the research published in The American Journal of Medicine.

Apple peels help you lose weight

Ursolic acid - a waxy substance found in apple peel - increases muscle and brown fat in mice that are on a high-fat diet.

These mice burn more calories and have reduced obesity levels, pre-diabetes and fatty liver disease than the mice that do not receive the supplement. Researhers believe that this might be helpful in reducing obesity.

Until quite recently, researchers believed that only infants had brown fat, which then disappeared during childhood. However, improved imaging techniques have shown that adults do retain a very small amount of the substance mostly in the neck and between the shoulder blades. Some studies have linked increased levels of brown fat with lower levels of obesity and healthier levels of blood sugar and blood lipid, leading to the suggestion that brown fat may be helpful in preventing obesity and diabetes.

Obesity and its associated problems such as diabetes and fatty liver disease are increasingly common global health concerns. A new study by University of Iowa researchers shows that a natural substance found in apple peel can partially protect mice from obesity and some of its harmful effects.

The findings suggest that the substance known as ursolic acid reduces obesity and its associated health problems by increasing the amount of muscle and brown fat, two tissues recognised for their calorie-burning properties.

"From previous work, we knew that ursolic acid increases muscle mass and strength in healthy mice, which is important because it might suggest a potential therapy for muscle wasting," Adams says. "In this study, we tested ursolic acid in mice on a high-fat diet - a mouse model of obesity and metabolic syndrome. Once again, ursolic acid increased skeletal muscle. Interestingly, it also reduced obesity, pre-diabetes and fatty liver disease.

"Since muscle is very good at burning calories, the increased muscle in ursolic acid-treated mice may be sufficient to explain how ursolic acid reduces obesity. However, we were surprised to find that ursolic acid also increased brown fat, a fantastic calorie burner. This increase in brown fat may also help protect against obesity." 

We give you eight reasons why you need to work out before your day officially begins

Some people will tell you that it makes absolutely no difference what time of day you work out at. They say that the result is the same whether you train at 7 am or 7 pm. Yet, fitness experts stress on the benefits of training first thing in the morning. Apart from building consistency and preventing you from waiting for your dumbbells, here are eight reasons why the early bird gets the worm.

Kickstarts your metabolism
Training in the AM hours also jump-starts your metabolism and helps keep it elevated for hours. In this way, your increased metabolism will be working — and burning more calories — while you are, instead of when your body is at rest. If you sit at a desk all day, you know that this is reason enough to get your engine running as soon as possible.

Gifts you energy
Exercising in the morning energises you for the day. So, if the weather and accumulated fatigue have you feeling less than active lately, you might want to try hitting the gym first thing in the morning. Doing so will release endorphins and other hormones to give you a much-appreciated boost that often lasts all day.

Clears your mind
Studies have also shown that exercise significantly increases mental acuity. Training early helps clear your head and put you in a healthy frame of mind. Working out before your day officially begins allows you to start each day with a fresh perspective as you destroy the stresses of the previous day with a bench-press or a run on the treadmill. This will help you reduce the chances of getting upset during the course of your new day.

Regulates your appetite
Many people find that morning exercise has a tendency to regulate appetite for the rest of the day. Not only do such people eat less (since activity causes the release of endorphins, which in turn diminishes appetite), they also choose healthier portions of healthier foods. You will discover that your meal times will get regularised and you don't experience as many cravings and serious dips in energy levels, which will deter binge eating.

Increases mental awareness
You may have noticed that you feel more alert and ready to take on whatever challenge life throws your way after a good workout. If you train before your day begins, you'll be better equipped to deal with the battles presented to you at work. In fact, working out increases your mental acuity for four to 10 hours after exercise. This is due, in part, to the increased flow of oxygen-rich blood to the brain.

Increases discipline
Exercising in the morning gives you that gratifying feeling of knowing you've done something disciplined and good for you. It takes a great deal of motivation to get of bed, much more if you need to get to the gym. However, including that habit and finding the courage to get to the gym can drastically improve the quality of your life. Before you know it, the discipline it takes to work out every morning will spill over into other areas of your life and you'll be as driven in your cabin as you are on the elliptical machine.

Sleep better
Working out regularly results in better sleeping patterns and snooze quality. Your body will tell you that it's time for bed, but knowing that you have to get up to train the next morning will also help you hit the bed at a decent hour. It is difficult to build mass and improve your cardio if you don't rest properly.

Improves your diet
Exercising before eating could shock your system and it will usually throw your body into a catabolic state (where your body burns muscle for energy). Have a lowcalorie snack, such as an apple or some yogurt, about 30 minutes to an hour before you train. The snack will give you the energy you need for your training and it will burn off quickly. You'll crave better foods, and you won't want to waste the hard work that you put in by choosing cheeseburger over a healthy snack like a veg salad sandwich.

Foods that help you get better scores

What you eat goes a long way in maximizing your exam performance say experts

For all those teens who've been told by sceptics, "Nothing will help you at the nth hour", here's some good news. What you put into your mouth in fact, can. Experts trained in nutrition and memory enhancement vouch for the connection between diet and brain performance. Mirror gets those in the know to tell you how to go from 'sailing through' to 'maxing' by making gentle changes in what you eat.

Eat eggs, cottage cheese for choline
Eggs, beans, seeds and nuts are protein-rich foods that your body uses to manufacture amino acids. Amino acids are precursors to neurotransmitters (specialized brain cells) that help you maintain mental acuity and motivation.

Eat at regular intervals to keep nutrient and energy levels stable. Fruits and vegetables help rehydrate and replenish the body, thus ensuring that you don't feel sleepy after a meal.

Never go for an exam on an empty stomach. Quench your thirst with water, coconut water, fresh fruit juices, milk and anti-oxidant-rich green tea. Avoid caffeine and sugar. Before and during exams, make breakfast your most important meal of the day. Energy-giving oats, cottage cheese, brown rice poha, eggs etc. make perfect breakfast eats because they contain a nutrient called choline, which helps cognitive performance and improves memory.

For lunch have foods with a low glycemic index — steamed green moong sprouts, namkeen oats with vegetables, chicken soup, curd, multigrain chapatis (soya flour, chana flour, oats, barley and normal atta) or brown rice pulao.

For a healthy evening snack, have a bowl of fruit chaat, murmura chaat, roasted chana, roasted moong, almonds and walnuts with two dried figs. Avoid starchy vegetables (potatoes, yam) because they'll make you lethargic and cause bloating. Your best options are bottle gourd, carrots or methi with chapati. Vegetable/ fruit raita gives you calcium, water and protein.

Sip lime juice to keep neurons running
When studying, the brain craves high fat and high sugar foods, which is why when stressed, students tend to eat processed snacks. They must make an effort to structure what they eat. Complex carbs like ragi, brown rice, whole wheat should become part of lunch and dinner. Glucose is the main fuel of the brain. But providing it slowly into the bloodstream through complex carbs is key. You can also try sipping on a tall glass of lime juice with 1 tbsp (no more) of glucose and a pinch of salt every three hours. This hydrates the brain and keeps your neurons running. Eat a fruit every four hours (pomegranate, sweet lime, guava, watermelon and banana). I'd also recommend two cups of mild green tea with honey (11 am and 4 pm) because it increases alpha wave thinking and calms stressed nerves. Milk (or curd) for its calcium content is a must-include. The best inbetween study snack is five almonds, five pistas and five raisins, had every two hours.

Love Things you didn’t know: Science

Valentine's Day fever is in the air, and love is all around. But there are certain things about love that even the most seasoned couples are unaware of

Latest research offers new lenses through which to see love.

1. Love is not a private emotion
Change the notion that love is confined to a single person's mind. Research shows that when you connect with someone else, there is a moment of synchrony between the two of you. Gestures, biochemistries, even neural firings of the two people mirror each other. So, love is a biologically mutual wave that can flow through two or more bodies and brains at the same time.

2. Love secures the connection between the brain and heart
It is often said that people who are social and have a strong sense of community live longer. But why this is the case was considered a mystery until now. New research shows that when a random group of people are asked to learn ways to create small moments of love in their daily lives, it improves the function of the vagus nerve in the longer run. The vagus nerve is a key channel that connects the brain to the heart.

3. Love doesn't require suppressing negativity
Think about love as little moments of shared positivity, and you realise that you can experience love even if you — or the person with whom you are connected — is suffering. Love doesn't mean ignorance of negativity. In fact, it is similar to compassion in essence; some level of empathy and kindness are part of the melting pot called love.

4. Love is not exclusive
Love is not restricted to your inner circle of friends and family members. If they are the only entities that come to mind when you think of love, you are constraining opportunities for growth and well-being. Science says that you can experience real moments of connectedness with anyone, a soulmate or even a stranger, as long as you feel safe and secure while establishing it.

5. Changing your views on love changes your capacity for it
You can use minute moments of connection to make incredible turnarounds in your personal and professional life. When you take just a minute or two every day to think about whether you felt attuned to another person (or people), you start the process for a slew of benefits and the release of happy hormones. Now that you know more about how love works, why not start this practice today?

For orgasm, try CAT or go doggie style

A few of the lovemaking positions that practically guarantee an orgasm.

This one's for the ladies as much as it is for the guys. Learn the art of making love and with tips from Fit for Love author Billy Sunday Mars.

CAT

It stands for Coital Alignment Technique (CAT) and can up your chances of an orgasm. To follow this technique in the missionary position, the man shifts forward to bring his chest closer to the woman's shoulders. This allows the clitoris to rub against his pubic region while his member rubs the G-Spot and other erogenous zones.

Spooning and doggie style

According to Mars, spooning and doggie style positions can also bring about an orgasm — often more than one — since he can manually stimulate your clit during intercourse. Writes Mars, "This decreases the time it takes to reach orgasm and extends your orgasms."

Put your hips up, women

Women can increase their chances of an orgasm if they lift up their legs. This trick works even if the man is not as well endowed as the average male. Tilt your hips and pelvis upwards. Your man will be able to reach areas he otherwise never could; it's also one of the most pleasurable positions, according to Mars.

Tips: To get more comfortable, cushion your lower back with a pillow underneath. Place it in such a way that your lower back creates an angle for the hips to be above your head and shoulders while lying down. According to Mars, women need to realise that the cervical area is a hot spot for earth-shattering orgasms.

Are your Shoes silently causing health problems for you

If stilettos harm feet, flat shoes can also be dangerous. Find out how these pretty shoes can be hazardous to health.

Jacqueline Sutera, a doctor of podiatric medicine and surgery, and Neal Blitz, Chief of Foot Surgery and Associate Chairman of Orthopedics at Bronx-Lebanon Hospital, share the dangers of our favourite shoes, reports a website.

Running sneakers
Too much cushion is not the best thing. When you have a lot of cushion, you're not getting the foot-brain feedback that allows you to sense the ground. These shoes are ideal for forward motion like running, walking, jogging (not hiking, dancing, cycling, etc). Wearing these shoes can cause chronic stress injuries, particularly to the heel.

Flip-flops
Most flip-flops are too flat, too thin and too open. This exposes the foot to the environment and doesn't provide arch support or cushioning. The thong between your toes is also dangerous as it forces your toe muscles to over-grip. Wearing these shoes can cause inflammation, heel pain, strains and fractures.

Stilettos
Wearing heels for long hours shifts your weight to the balls of your feet, which puts pressure on your foot. The sky-high heels can cause ankle sprains, midfoot fractures, neuromas (benign nerve tumours).

Platform wedges
Wedges also have heels, which puts pressure on the foot. But the heels generally have more cushion. They often have platforms, which protect the ball of your foot and reduce the incline. But you can suffer similar ailments due to heels.

Eat Carrots to stay young and healthy

Your granny wasn't kidding when she nagged you to eat carrots for healthy eyes.

While carrots are good for your eyes, they also promote healthy skin, delay ageing and even prevent cancer. Initially used as medicine, carrots are commonly found in orange colour. But they are also available in yellow, red, white and purple hues.

-Several studies show that certain properties in carrots help reduce the risk of lung, breast and colon cancer.

-The beta-carotene in carrots is converted to vitamin A in the liver, which is then transformed in your retina, to rhodopsin — a pigment that improves night vision. Beta-carotene is also known to protect against macular degeneration and senile cataracts.

-Carrots help slow down the ageing of cells and also work as an antioxidant.

-Want to improve the quality of your skin? The vitamin A present in carrots protects your skin from sun damage and even prevents premature pigmentation, wrinkling, dry skin, acne and uneven skin tone.

-You can also use boiled or mashed carrots on cuts and bruises to prevent infection.