How to reduce cholesterol

How to reduce cholesterol

To reduce cholesterol:

First cut down on saturated fats. To do this:

1. Eat lean meat. Select lean cuts and ask your butcher to cut off the fat.

2. Drink skim milk instead of whole milk. Do the same for all dairy products. Note that vegetarians have a much lower cholesterol level (almost twice as low as average) which is perfectly understandable, since cholesterol is only found in products derived from animals.

3. Alcohol - in moderation. Not more than two glasses a day. However, it does appear that drinking a moderate amount of alcohol raises the number of HDL lipids (the good ones!), which break down cholesterol. (Moderation = two 4 oz. glasses of wine or two 12 oz.beers.)

4. Do regular exercise, for example walking.

5. Take Vitamin E. It reduces the risk of coronary disease.

6. Calcium brewer’s yeast, Vitamin C and Vitamin B-6 also combat the accumulation of cholesterol. And don’t forget lecithin, which helps fight excess cholesterol, arteriosclerosis, hypertension

5 Ways to Reduce Dandruff

5 Ways to Reduce Dandruff

Dandruff is detected by the itchy and flakiness of the scalp. You can always check with your dermatologist to identify the problem and for remedies that help cure it. You may not even have dandruff; your current hair product including shampoo and conditioner could be irritating your scalp. So, try switching your product first to a non-dandruff fighting shampoo and conditioner. See if the flakiness goes away. Stress can be a main cause for dandruff, so make sure that you try relaxing techniques daily to reduce your stress level. 

1. Shampoo
Wash your hair with warm to cool water. Try a mild shampoo for a few weeks, and if you do not see any results, use an anti-dandruff shampoo. You should notice improvement in 4-6 weeks. Avoid alcohol based products, or any other styling products until the dandruff subsides. Instead use a leave-in conditioner to maintain shape.

2. Aloe Vera
You need to soothe your scalp because it is red and irritated, so try Aloe Vera. Rub the gel onto the scalp and keep it on overnight. Be sure to replace your pillowcase.

3. Apple Cider Vinegar
Try pouring two tablespoons of Apple Cider Vinegar onto your scalp, or lemon juice, or even try a mixture of both. Leave it on for as long as you like about 20 minutes to an hour should work and then shampoo.

4. Coconut Oil
Coconut Oil is a mild and soothing choice in relieving dandruff. You can chill it and work it through your hair. After a few days the dandruff should be gone.

5. Herbal
You can use various herbs including ginger, rosemary, tea or thyme. You can combine ginger and rosemary with olive oil, separately and rub onto the scalp. Tea can be made and then rubbed into the hair and shampooed. The oil from Thyme is an antiseptic and can be boiled and left on your hair.

You can also try to eliminate dandruff from the inside out. Cut back on junk food, or eliminate it completely from your diet. Try eating yogurt. Also, include more fruits and vegetables and incorporate milk.

If the dandruff problem persists, or any of these remedies make the problem worse discontinue and seek medical attention. You want to be sure it is in fact dandruff you are seeking. If it is another skin condition, it will be treated using different remedies.

Helpful Tips to Reduce Anxiety

Helpful Tips to Reduce Anxiety

 Most of us, at one time or another, will worry. Whether we worry about something minor, such as meeting a deadline, or we worry about something more life-changing, such as finding a job, worry is part of every day life. A certain amount of worry is healthy and helps us deal with challenges that require our attention. Too much worry, however, can cause undue stress impact our health in both the short- and long-term.that can negatively

Stop Worrying !

As a result, it is best to deal with worry and anxiety in a constructive way so as to reduce and manage the stress it causes. Here’s how:

#1. Pinpoint the Cause. Identify the source of your concern. This will help you to evaluate what would be a constructive reaction or way to handle the situation.

#2. Journal Your Concerns. Once you have identified the cause of your worry, you should take a few minutes to journal your feelings. Ask yourself some of the following questions:
Why am I worried about this situation? 
Has something happened in the past that is causing me to worry about this situation? 
What are my biggest fears? 
How will the worst-case scenario impact me and/or my family? 
Free-flow journaling helps you to tap into your sub-conscious, where some of your deepest concerns reside. This will help you to understand where the source of your fears are coming from and whether or not they are based on your current situation or  rooted in fears from your past.

#3. Assess the Validity of Your Fears. Once you have documented your feelings and concerns, take a moment and assess their validity.
Are they based in reality? 
Do they directly impact your life? 
Are you blowing a situation out of proportion? 
Are all of your fears hypothetical or are they based on real experience? 
Asking these questions will help you assess how much of your fears are based on realistic concerns and how  much are built out of fear itself.

#4. Assess Your Ability to Control the Situation. You then need to assess whether you can actively address the situation. Is any part of the situation under your control? If no part of the situation is under your control, acknowledge that and find ways to let go (see #6). If, however, there is a part of the situation that you can control, think about how you can address it and how you can best alleviate your worry.

#5. Take Action. If your solution requires several steps, then set a goal and make a plan with deadlines. Taking action moves us from a mode of fear and the role of “victim” into a mode of “action” and into the driver’s seat.

#6. Let Go. Once you have taken action, and there is nothing more you can do to help the situation, let go. Worrying won’t make anything better. A few ways to achieve this include: focusing on something else, spending time with others, meditating, listening to music and exercising.

TEN WAYS TO REDUCE YOUR CRAVINGS

TEN WAYS TO REDUCE YOUR CRAVINGS

Cravings usually occur when your body lacks certain nutrients, including some important vitamins and minerals. This happens when people don't allow themselves the food they need. They will skip their breakfast and eat a tiny salad for lunch and then go home and head for the things like potato chips, burgers, sweets and chocolates. These not only have a lot of calories, but also lack the necessary nutrients; vitamins, minerals and micronutrients that our body needs on a daily basis thus making the person not only put on unnecessary weight but will also make them feel very weak, lethargic and prone to infections.

The following are a few tips as to how to reduce the tendency to develop cravings and thus automatically contribute to reducing weight.The person is asked to  avoid sugar  in all forms, since it tends to triggers unstable blood sugar levels and thus increase the cravings.

1. Suck a sour pickle when you feel a craving for sweet. It will help you to eliminate that craving.
2. Eating enough protein helps to reduce the craving. Small amounts of protein throughout the day are the single best strategy for balancing blood sugar and energy levels and to eliminate the cravings.
3. A really strong craving for sweets can be overcome by eating a peppermint followed by a glass of fruit juice or a few nibbles of a fruit, like an apple or a pear.
4. Use herbs and spices liberally for added flavor plus the blood sugar balancing effects they have. Cinnamon (tuj), cardamom (elaichi) or nutmeg (jaipher), added to yogurt or skimmed milk, will help satisfy a sweet tooth, since these spices add a sweet flavor without the calories.
5. Moderate exercises like brisk walking, swimming and aerobics tend to activate the cells. It helps to decrease the cravings by helping the cells to respond better to insulin and also helps to increase the level of free fatty acids in the blood that can be used for energy.
6. Chocolate is a rich source of magnesium, which most people lack and so develop a craving for it.  So if you crave chocolate take in more of magnesium through either supplements or its sources. Magnesium is found  especially in apples, apricots, avocados, bananas, brewer's yeast, brown rice, dairy products, figs (anjeer), garlic, green leafy vegetables, kelp, meat, nuts, peaches, seafood, sesame seeds, tofu, wheat and whole grains. 
7. Keeping yourself absorbed in hobbies that you like (like stitching, gardening, painting, teaching, etc.) will make you feel good and creative and plus deviate your mind off the cravings. So the next time that you feel like reaching for a chocolate cake or a bag of chips, reach out instead for the newspaper or your knitting set. 
8. Increase the intake of flaxseed, walnut and canola oil, which contains essential fatty acids. This will also help to decrease the cravings.
9. Make sure to get enough of trace minerals like zinc picolinate and chromium  picolinate, which balance the blood sugar by helping the insulin to work more effectively. So they are very useful to reduce the craving plus to reduce the weight.