Saturday, January 14, 2017

Insomnia Disorders and Natural Treatment

Insomnia is a type of sleep disorder that occurs commonly in a large number of people. Not many are aware of the causes and signs of this sleep disorder and this could be the reason why this condition is so widespread. An individual is said to suffer from insomnia when he is unable to sleep or remain asleep for a considerable duration of time. Insomnia disorder can be of two types, acute and chronic. Acute insomnia persists for about 2 to 4 weeks, while chronic insomnia may persist for more than one month.

Insomnia and sleep disorders are caused by certain factors which may be either mild or severe. It is important to identify the cause so that proper treatment could be sought. The causes of acute and chronic insomnia may vary. Acute insomnia may occur due to some kind of emotional stress caused by life circumstances or physical strain caused by a medical problem. Certain environmental factors may also contribute to acute insomnia. These include extreme temperatures and loud noise. The intake of certain medications or drugs can also lead to sleep deprivation for short durations of time. Acute insomnia is likely to lead to symptoms such as irritability, tiredness and difficulty in concentrating. Chronic insomnia is more severe and could be caused by physical or psychological medical conditions. Anxiety, depression and stress are some of the psychological conditions that lead to chronic insomnia. Insomnia in OCD patients is also a common occurrence due to the persistent intrusive thoughts that causes restlessness and sleeplessness. Physical problems such as prolonged illness or allergies may also trigger chronic insomnia. Any health problem that leads to discomfort at night can hamper proper sleep. Intake of pain relievers and antidepressants could lead to sleep deprivation. In severe cases, chronic insomnia can also lead to memory loss.


One of the most prominent causes of insomnia is stress and tension of a fast paced life. Therefore it is important to relax before going to bed. Deep breathing and meditation is effective in bringing about a sense of relaxation after a hard day. The sleeping environment must also be conducive to sleep and factors such as light, heat, cold or noise can disrupt sleep. The bedroom must be quiet and dark. The temperature must also be suitable to the body. Many individuals also use ear plugs to block out noise while sleeping. Herbs such as lavender and chamomile are beneficial in inducing sleep and may be used in aromatherapy or massage.  

Sunday, August 14, 2016

Quick Healthy Snacks Ideas for Kids

Junk food is one of the most important factors that is causing obesity in children. Junk foods contain large amounts of oils, fats, and preservatives. These ingredients are known to be hazardous for adults as well as children. However, your child’s snacks do not have to be junk. There are many options for quick healthy snacks that are packed with immense nutritional power. 

Healthy kid snacks contain all the necessary ingredients to supply your kid’s with the required amounts of vitamins, minerals, protein, and carbohydrates, but without any excess amounts of oils and fats. 

Healthy kid snacks ideas. 


The quickest and healthiest snack that you can give your kid is a fruit, or a vegetable salad. These natural sources of nutrients are the healthiest option available. Some people peel vegetables and fruits before giving it to their kids, but this is a common mistake, as the skin of fruits and vegetables contains most of the vitamins, minerals, and antioxidants. The best way to give your kids a healthy snack between meals is to wash a fruit thoroughly with water and a mild detergent then rinse it well and give it to your child.

If your kid is hungry after dinner and he wants to eat something before going to bed, you can prepare a cup of yoghurt and add some fruits to it, such as pieces of chopped strawberries. Do not add sugar as it will supply the kid with undesired energy that could prevent him or her from sleeping. If you want to give your kids a snack after lunch, then you can steam some vegetables like carrots and potatoes then top it with a huge amount of light mozzarella cheese, which is made of skimmed milk. Basically, you should base healthy food snacks on fruits and vegetables then you can modify the rest as per your kid’s  tastebuds.

How to make your kids eat healthy snacks?


This is a common question that faces many parents. The most common complaints include “my kids do not love vegetables” or “they prefer soda drinks rather than fruits”. The first step in getting your kids to eat healthy is to set the example yourself. Let your kids see you eating fruits and vegetables and they will imitate you and eat healthy too. Sometimes plain fruit or veggies can simply be too bland for young kids. Come up with interesting recipes that entice the children to eat these natural goodies. Carve a funny face on a guava and watch your child devour it with relish.

Saturday, July 2, 2016

Tips for Meatless Meals

Meatless meals are an extremely healthy way of living and help to preserve natural resources as well. It has been scientifically proven that liberal vegetarians live about seven years longer and vegans (those who do not consume any animal products) live about fifteen years longer than meat-eaters. A diet full of fresh fruits and vegetables, cereals and nuts will help you in a living a long, healthy life.

To follow meatless meals, the first tip is that your daily food regimen should not include any meat products. This can include any dairy products or eggs also, if you would like to follow a strict vegan diet. Giving up meat helps purge the body of toxins and is the beginning of the detoxification process


Secondly, fruits should be consumed in high amounts. Fruits contain antioxidant nutrients that protect the functioning of the body’s organs and systems. Thirdly, eat a lot of different types of vegetables. Dark, leafy green vegetables are rich in iron, which is important for brain functioning, High-protein vegetables such as beans and peas provide the body much needed amino acids, the essential building blocks of the body. The next tip is to consume vitamin A rich fruits, vegetables and nuts such as carrots, oranges, and almonds. This will help with healthy skin and resistance to infection.

Cereals are very rich in carbohydrates and are useful in the digestive process. Therefore, wheat, oats, wholemeal breads and pasta are essential in this diet. Next, in order to obtain a healthy dose of fats, particularly omega-3 fatty acids, nuts and seeds such as walnuts and flaxseed are essential. 

If you are not strict about a vegan diet, you could include low-fat dairy products to provide you with essential calcium, which is extremely important for bone development. Next, vitamin B-12 is necessary for proper functioning of the nervous system but is found primarily in meat products. To receive this supplement, you could consume dairy products or lentils. 

Another tip is you should look for foods that are fortified with extra nutrients so that there is no deficiency that might result from a lack of meat products. If you miss meats, there is something called ‘veggie meat’ available, a processed mixture of vegetables that gives you the tenderness of meat. This is a meatless recipe that constitutes healthy eating. As is the case with any diet, you should drink at least 8 to 12 glasses of water every day. This will help ensure that all nutrients are delivered to different parts of the body.

image : pixabay.com

Wednesday, June 29, 2016

How to Get Rid of Belly Fat Naturally

Most of us have faced problems losing belly fat. Known as love handles, pot belly or spare tire, belly fat is as stubborn as can be, and quite difficult to lose. And the interesting thing is that, most of us want a taut, washboard-like stomach as a flat tummy is often considered to be the ultimate sex symbol. 
The stomach has two kinds of fat – visceral fat and subcutaneous fat. Visceral fat is storage of fat inside the body and this cushion of fat protects our internal organs. Subcutaneous fat, on the other hand, is stored just under the skin. Yes, it is that wobbly fat that we so want to lose!

The best way to lose belly fat is to exercise regularly and eat right. Experts also suggest aerobic exercise and weight training to burn that fat. Let’s begin with the exercise. No, just working out mildly, for 30-40 minutes, a few times a week, isn’t going to be enough. You need to opt for a full yoga and body workout that has a mix of resistance and cardiovascular exercise, to cut down on abdominal fat. 

And if you thought, just doing crunches is going to solve the problem, then experts have a different point of view. Most health experts agree that one needs a full body workout rather than just crunches to lose belly fat. This sort of workout will increase your metabolic response as well as your hormonal response. 

You also need to consume foods that are right for burning belly fat. The thumb rule here is to eat food products that are low in calories but nutritious. Do not go in for crash diets or programs; instead, just focus on eating healthy food and exercise regularly.

Consistency is another point that one must remember while trying to lose belly fat. You need to be regular while exercising, instead of making exercise something that you do only when you have time. In the same way you have to completely avoid binging.

You may want to take the help of a nutritionist and a dietician to lose weight. They can draw up a diet that is rich in nutrients yet low in calories, and work out an exercise schedule that suits your abilities and requirements. You can also keep a journal to note down what kind of foods you are eating everyday and your exercise program. 

Remember, burning belly fat is all about perseverance!


Saturday, June 25, 2016

Foods that Help Detoxification

It is a reality of modern life that our meals are peppered with genetically modified foods, pesticides, and environmental toxins. Now if you add to this poorly balanced meals and fast food dinners, the human body is left reeling. What the body needs is detoxification; this will help the body recover and rejuvenate. Before you start worrying, there is a simple, natural way to flush out these toxins—just bite into these natural super foods and reclaim your body.  

Cruciferous Greens – like spinach, broccoli, cabbage, and cauliflower help get your body back on track. They are rich in chlorophyll, which is effective in flushing out heavy metals and environmental toxins from the body. Make a salad or a side dish and rejuvenate. 


Fruits –are rich in all things good such as vitamins, fibers, antioxidants, and proteins. They help cleanse the body effectively. Apples and melons are especially effective. Apples are known to wash out heavy metals and ensure healthy kidney function, while melons help purify blood. Lemons are also very effective to detoxify. Drink a glass of lemonade, or have a fruit salad.


Garlic – is traditionally known for its anti-fungal properties and is a popular ingredient in several home remedies. Garlic boosts the digestive process, helps optimal heart function, and activates enzymes that keep the liver clean, healthy, and active. Forget your fear of garlic breath and splash some garlic on your salad, or make a garlic sauce or a dip.


Green Tea – The health benefits of green tea are well known. A popular antioxidant source, green tea is effective in keeping the liver healthy and active. It also helps suppress unnecessary cravings, thus helping weight reduction and keeping the body clean. Just one cup of green tea and the body is cleansed.

Whole Grains – are an essential part of any balanced diet. They are also very effective in cleansing the body. Whole grain foods like lentils, soy, and nuts are rich in fibers; this boosts the digestive process and helps flush the toxins out of the body.


Yogurt – has been a recommended home remedy for years now because of its rehabilitative properties. Yogurt is known to fight bacteria and infections, reduce inflammation, and bring relief to a stressed digestive system. One cup of yogurt and your body will soon feel light and refreshed.


Water – It is essential to at least drink six to eight glasses of water everyday. This is the easiest way to flush out toxins and keep the vital organs healthy. Remember this isn’t just about consuming liquids; aerated drinks or coffee are not a substitute for water.



image credit:Pixabay.com