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Health Tip #48: Breastfeed your new-born.

Breastfeed your new-born. And do it exclusively for 6 months. Your breast milk contains all the nutrition your baby needs. What else does it do? It contains natural antibodies, hormones and growth factors that are important for your baby’s growth and development and for building strong immunity to disease and infections. Did you know breastfeeding may even reduce your child’s risk of obesity and other diseases later in life?  And it is even good for your physical and emotional well-being. Is there a relation between autism and vitamin D deficiency?

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Health Tip #47: Your gut is the epicentre of your overall well-being.

Poor gut health makes you prone to autoimmune disorders, migraine, chronic pain, fatigue, muscle aches, fungal infections and other health issues. What is the best diet for your gut? Colourful, plant-based meals make friendly bacteria in your gut super happy. Include fibre (from beans, whole grains, vegetables and fruits), probiotics (from fermented foods), prebiotics (from fruits and vegetables such as onion, garlic, banana, leeks and asparagus) to support your gut health in a number of ways. What are Prebiotics?

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Health Tip #46: How can you get your kids to eat healthy foods?

It can tough, especially when aisles in grocery store are spilling with attractive, addictive food items that have clearly hijacked their taste and thinking power. Don’t break a sweat as you can still do a lot. ( Why is Sugar So Addictive? )

• Don’t store junk or processed food at home  
• Keep healthy, nutritious food at hand  
• Plan meals together
• Cook with your kids as often as possible
• Make mealtimes fun, relaxed and playful
• Be a role model with your food choices

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Health Tip #45: Iron deficiency

Iron deficiency is typically characterized by unusual fatigue, frequent headaches and pale skin. But there are some lesser known signs that should be of concern when it comes to your iron levels. Excessive hair loss, dry and brittle hair, strange food cravings and tingling sensation in legs indicate you may be low in iron. The fact is most women of childbearing age and those who are pregnant need to keep a check on their iron status. Women lose blood during their menstrual cycles and those with heavy and long periods often develop iron deficiency. Consult your doctor before taking iron supplements and don’t forget to pair it up with a source of vitamin C for better absorption.

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Health Tip #44: Your shortest guide to vibrant health?

Eat natural and colourful. Avoid junk, sugar and processed food. Remove trans fats from your diet. Exercise and take stairs whenever possible. Go out in the sun. Load up on healthy, omega 3 fats from nuts, seafoods, eggs and fatty fish. Drink plenty of water. Take care of your gut and detoxify. And last but not the least, get plenty of deep, quality sleep. How difficult is that? Health benefits of nuts

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Health Tip #43: Redness, pain and stinging sensation in your eyes?

Constant feeling of something in the eyes? Developed blurred vision all of a sudden? Fatigue in the eyes? These are signs that you have dry eyes. Aging, diabetes, rheumatoid arthritis, thyroid disorders and hormonal changes may cause this eye condition. Did you know vitamin D deficiency also makes you susceptible to developing dry eyes? Vitamin D supplements can improve your symptoms and can also reduce inflammation in the eye.  

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Health Tip #42: How to get more of digestive enzymes naturally?

Look no further than home-made sprouts. Sprouted legumes and beans are bursting with live enzymes that help in digestion and support your gut health. Highly nutritious, sprouts are rich in fibre, antioxidants, and minerals such as magnesium, zinc, iron and copper that support your health in so many ways. How can you include sprouts in your daily meals? Add it your salads, soups and omelettes or sprinkle some on your avocado toast, rice dishes or fried eggs.

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Health Tip #41: Feeling too stressed out lately?

Long working hours making your life miserable? It’s time to increase your magnesium intake. This amazing mineral calms your nerves, helps you sleep better and improves your mood. Did you know you tend to lose more magnesium in urine when you are undergoing a stressful situation? Stress depletes magnesium and magnesium deficiency makes it harder for the body to respond to stress effectively. Your body falls into a vicious loop unless you have healthy levels of magnesium to better cope with stress and anxiety.  

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Health Tip #40: Taking Vitamin D supplements?

Don’t skip on magnesium. Your body needs this trace mineral to utilise all the vitamin D that you are getting through sun exposure, food or supplements. Magnesium activates vitamin D so that cells can use it. It also activates nearly all enzymes required for vitamin D metabolism and absorption. Without heathy magnesium levels, your vitamin D intake won’t be of any use, and it may deplete whatever little magnesium you already have in your muscle and bones, causing symptoms like muscle pain, muscle spasms, joint pain, constipation, fatigue and painful PMS.   

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Health Tip #39: What is good for bone health?

Running and doing weight bearing exercise. Eating healthy and consuming enough protein. And, of course, taking calcium, vitamin D and magnesium supplements. So, what’s missing? You also need to include vitamin K2, a fat-soluble vitamin that improves bone strength and reduces bone loss, especially in the elderly. While vitamin D helps absorb calcium, vitamin K2 helps mobilize this calcium away from soft tissues like arteries and into the bone matrix. Consult your doctor before you add Vitamin K2 supplement in your daily healthcare.

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Health Tip #38: Risks of mosquitoes

Give mosquitoes less opportunities to breed and spread. Draining rain-soaked items, keeping your surroundings clean, emptying or covering containers that can collect rain-water, such as buckets, storage tanks, flower pots, coconut shells and even old, used tyres, can go a long way in keeping such diseases as Zika and Dengue virus at bay. Remember, stagnant water is a perfect breeding ground for mosquitoes. Be proactive in fighting mosquito borne diseases.

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Health Tip #37: Exercise and bone health

Exercising and generally staying active is not only important to reduce the risk of type 2 diabetes or to lower cholesterol, it is also crucial for your bone health. Weight bearing exercise, such as walking, running, dancing or climbing stairs, forces your bones to work harder and making them stronger in the process. Also, muscle strengthening activities like swimming help build strong muscles, thus indirectly boosting bone strength. If you are over 40 or have any health problems, always check with your doctor before starting an exercise regimen.  Best Supplements for Your Bones

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Health Tip #36: Summer and Vitamin D

Do you need to take Vitamin D in summer? Well, it seems you need this sunshine vitamin all year round. And summer is the perfect opportunity to boost your levels naturally. But we hardly head outdoors without slathering generous amounts of sunscreen, which blocks UVB required to produce Vitamin D. Get some sun exposure for about 20 minutes every day, which is safest between 10 am to 2 pm. These few minutes of exposure without sunscreen and with your arms and legs fully exposed is safe and helpful in producing substantial Vitamin D, deficiency of which has been linked with the risk of cancer, osteoporosis, low immunity, heart disease and cognitive impairment. If you have any history of skin cancer or someone in the family has it, it is best to consult your dermatologist. You can also take high quality Vitamin D supplements to overcome your deficiency.

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Health Tip #35: Muscle pain

Your muscle pain and aches could be the result of using statins – drugs routinely prescribed to lower cholesterol levels and reduce your risk of heart disease. Taking a CoQ10 supplements can help reduce statin-induced muscle cramps. In fact, CoQ10 is especially beneficial for your heart health as it strengthens your heart muscle and controls oxidative damage and inflammation in the heart tissue.

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Health Tip #34: Heart health nutrients

Worried about poor heart health? Take CoQ10. Studies suggest that CoQ10 is one of the most heart healthy nutrients ever known. The coenzyme can help prevent and manage heart failure, heart attack and angina symptoms. CoQ10 is a powerful anti-oxidant, plus it plays a central role in energy production in the body – meeting the gruelling energy demands of the hardest working organ; the heart.   

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Health Tip #33: Tomatoes and Lycopene

Tomatoes are a good source of lycopene, a carotenoid with excellent antioxidant properties. However, lycopene is best absorbed when tomatoes are cooked and combined with healthy fats such as olive oil and avocadoes. Home-made tomato sauce, puree or soups will get you more lycopene than a raw tomato. Avoid processed or canned versions as they contain harmful preservatives and food colourings. You can also grill it with a touch of olive oil and garlic or cook in the oven stuffed with rice, meat and lovely herbs. You can enjoy this delicious, super healthy fruit in a variety of ways. Artificial Food Dyes

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Health Tip #32: Radiation from mobile ‘phones

Radiations from cell phones pose possible risk of cancer over long-term. Minimize your radiation exposure with these quick tips:

• Don’t sleep with your cell phone under your pillow. Using your phone as an alarm or to see time at night? Get an alarm clock or put your device in the airplane mode.
• Use a wired head set to talk, when possible.
• Avoid using your phone in elevators or areas with weak signal. Cell phones emit most radiations when they are trying to connect to cellular towers.   
• Text to minimize talk time. (Don’t text while driving or walking)
• Children are especially vulnerable to radiations. Don’t allow your children to use mobile phones except in the case of emergencies, or to sleep with cell phones under their pillows.

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Health Tip #31: Breastfeeding your baby?

Breastfeeding your baby? Breast milk not only contains all the nutrients your baby needs in the first six months; it is also loaded with antibodies. Did you know that babies who are breastfed for the first six months have low risk of asthma, ear infections and respiratory problems? Don’t forget to feed colostrum, the first milk, to your baby. Full of antibodies and immunoglobins, this pale, sticky fluid is your child’s first vaccination. Vitamin D deficiency in pregnancy

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Health Tip #30: Planning to conceive?

Planning to conceive? Start supplementing with folic acid (Vitamin B9) at least one month before and throughout pregnancy to prevent two common but serious neural tube defects such as spina bifida (when a spinal cord of an unborn baby fails to develop properly) and anencephaly (when a baby is born without parts of the brain and skull). All women who are planning to or capable of pregnancy should take 0.4 to 0.8 mg (400 to 800 µg) of folic acid daily. These birth defects occur very early in pregnancy, about 3-4 weeks after conception, long before most women would know they are pregnant. Read more about topic

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Health Tip #29: Hydrate your body

Get ready to beat the summer thirst with refreshing coconut water. Besides hydrating the body, this incredibly popular drink packs a mighty nutritional punch too. It is a powerhouse of minerals (copper, magnesium and potassium), B vitamins, anti-oxidants, bio-active enzymes, amino acids, phytonutrients and little known cytokinins – compounds with remarkable anti-ageing, anti-carcinogenic, and anti-clot formation properties. What’s more, this super energy drink with sweet nutty taste is naturally low in calories.

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Health Tip #28: Food-borne bacteria

How do you test if your meat is properly cooked? Unless you are using a food thermometer, you can never be sure if your meat is cooked to a right temperature and all the harmful food-borne bacteria are destroyed. Don’t rely on just touch and sight. Always use a food thermometer to fully ensure that your cuts of meat are properly cooked while also keeping your food juicy and full of flavour. What are Prebiotics?

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Health Tip #27: Increase anti-oxidants

Ready to upgrade your anti-oxidant arsenal? A warm cup of Jiaogulan tea would help.  The Chinese herb Jiaogulan helps the body to make its own anti-oxidants; a far more effective strategy than getting some from outside sources. The herb also works in harmony with other anti-oxidants in the body; protecting it from harmful free radicals and the resulting damage.

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Health Tip #26: Pack your own lunch

Do you eat out a lot? It’s time to start packing your own lunch; especially if you are looking to lose some weight. Eating out frequently, which mostly includes eating processed, readymade food, can put you at the risk of obesity and heart disease. Pack your own lunch and don’t forget to throw in some fresh fruits and nuts. This will help you make healthy choices and avoid temptations. Health benefits of nuts

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Health Tip #25: Are you sleeping well?

Sleeping well is one important strategy if you are looking to lose weight. Did you know short sleep duration is associated with obesity? Sleep deprivation spurs changes in hormones that are responsible for regulating appetite. Studies suggest that not getting a full night’s sleep may increase the levels of ghrelin, hunger-stimulating hormone while decreasing the levels of leptin, appetite supressing hormone. Sleeping for less than six hours at night not only makes us obese but also supresses our immune system and increases the risk of diabetes and depression manifold. Do you get enough sleep time? Napping reverses the damage caused by poor sleep

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Health Tip #24: Healthy bones

Taking calcium and Vitamin D supplements for strong, healthy bones? But not magnesium? Our body needs magnesium to effectively utilize both these nutrients. While at one hand, magnesium regulates calcium levels, it also converts vitamin D to its bio-active form and functions as an obligatory cofactor for enzymes required to metabolize vitamin D. Don’t want to pop another supplement pill? Use SANUS-q transdermal magnesium oil or our Bonne Sante Liposome magnesium product. Studies suggest that transdermal magnesium is better absorbed than normal oral magnesium supplements, but not as good as liposomal magnesium.

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Health Tip #23: Quick lifestyle changes for good health

Need quick lifestyle changes to improve your overall health?

1. Cut back on sugar and processed foods
2. Drink green tea
3. Include a variety of fresh, fibre-rich and naturally colourful food in your diet.
4. Change to healthy cooking methods like steaming, grilling, baking or stir frying
5. Get overall active and exercise daily
6. Get sun exposure

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Health Tip #22: Don’t shy away from fat

Fat is back. Studies suggest that eating diet rich in healthy fat, such as extra-virgin olive oil, eggs, avocadoes, fish and walnuts, is great for both body and mind. Don’t shy away from fat. Just cut back on refined carbs and added sugars. They are our real enemy! Fat Rich Diet

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Health Tip #21: Limit screen time

Your child spending too much time on computer, phone or watching TV? It may be convenient for parents but too much screen time can have many consequences for your child’s physical and mental health. It can lead to childhood obesity, aggressive behaviour and social isolation. In addition, too much exposure to technical gadgets can lead to loss of concrete and abstract thinking, while also affecting imagination and creativity. What can you do? Encourage your child to be physically active, play outdoors, engage socially, and read books. Set examples, limit screen times and make sure your child is watching age appropriate and non-violent content. Sedentary lifestyle is linked to Type 2 Diabetes

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Health Tip #20: Detox and magnesium

Are you on a detox program? Did you know magnesium can be a powerful ally in this journey? You need this relaxing mineral to: get rid of heavy metals, to produce energy your cells need to remove toxins and to produce glutathione – a powerful anti-oxidant that binds to and remove heavy metals, carcinogens, drugs, chemicals and other toxins from your system. It also helps relieve constipation, that removes waste and toxins from the intestine. Take a high-quality liposomal magnesium supplement to get the best of out your detox plan.

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Health Tip #19: Avoid white foods

What could be the easiest way to shed some pounds? Give white foods a miss; for example, sugar white flour and processed food like pasta, cakes and cookies. With almost no fibre and nutrition, these foods are bad news for your weight, sugar levels and overall health. Not all white foods are offending though. Natural foods like eggs, white beans, cauliflower, garlic, onions are all great for health.  8 Food Ingredients to Avoid at All Costs

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Health Tip #18: Statins and fatigue

Have high cholesterol levels? Taking statin drugs? You must take CoQ10 supplements. Statin drugs not only stops cholesterol production but also blocks the synthesis of CoQ10 in the body. Low CoQ10 levels result in fatigue, aching joints and muscle weakness, common symptoms in people who are taking statins.

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Health Tip #17: Do you floss regularly?

Do you floss? Flossing each day reduces plaque. But it must be done properly. When you reach between teeth, you get to the germs that are stuck there. Keep in mind the floss should rub against the teeth in a motion that creates a forward or backward 'C' shape, wrapping the floss around each tooth. It is best to use a piece of floss up to 18 inches in length, as this allows you to use a fresh area of floss every few teeth without reinserting bacteria you just removed. Wrap each end around the middle finger of each hand. Dental Hygiene and Heart Health

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Health Tip #16: Winter weight gain

Worried about holiday weight gain? You are not alone. But the good news is you can get back to shape with a few simple lifestyle changes such as exercise, sleeping well and cutting back on sugar and refined foods. Well, a warm cup of tea made of Jioagulan leaves can also help you to manage your weight. Jiaogulan improves fat metabolism, improves insulin sensitivity, helps you sleep better and provides good amounts of vitamins, minerals and proteins that you need for healthy weight loss. What’s more, Jiaogulan improves your energy levels and fights fatigue during exercise.

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Health Tip #15: Vitamin K2 and your bones

Are you taking vitamin K2 for healthy bones? Yes, you heard us right. Vitamin K2 can improve bone mineral density and may reduce your risk of osteoporosis. How does it work? While vitamin D helps in absorbing calcium, it is K2 that helps this calcium move towards the bones. K2 activates a protein that binds calcium to the bone matrix. Getting vitamin K2 from food can be difficult. So, taking calcium and vitamin D3 supplements may not be enough for bone health if you are not taking any K2.

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Health Tip #14: Immunity during winter

Winter months are especially harsh for your immunity, leading to frequent bouts of flu, respiratory tract infections and allergies is some people. A reishi mushroom supplement can support your immunity and beat the winter stress. Reishi is loaded with powerful bio-available compounds that balance your immune functions – giving it a boost when needed while controlling unwanted immune responses that can cause allergy. Reishi mushroom is also an adaptogen, class of herbs that help the body adapt to stress including stress caused by extreme temperatures, infections and disease.  

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Health Tip #13: Don’t skip breakfast

Studies show that people who skip breakfast are at increased risk of weight gain, diabetes and even heart disease. Eating nutritious breakfast comprising of fibres, proteins, healthy fats and carbohydrates is a perfect way to energize your body and brain after an overnight fast. Breakfast also improves cognitive functions, keeps you alert, active and at your productive best throughout the day. Skipping breakfast also means you are more likely to crave for unhealthy (sugary and fatty) snacks before lunch time. Artificial Food Dyes

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Health Tip #12: Vitamin B12 deficiency

Are you a vegetarian who don’t eat dairy or eggs? Chances are you are deficient in Vitamin B12 unless you are consuming fortified foods. Vitamin B12 is a particularly important vitamin required to maintain healthy brain and nervous system functions and produce energy. It also plays a crucial role in the production of DNA and RNA and works with folic acid (Vitamin B9) to synthesise red blood cells, utilize iron effectively and improve immunity and mood. Common symptoms of B12 deficiency may include feeling lethargic, tender calves, shortness of breath, palpitations, numbness or tingling of toes and feet and recurring mouth ulcers. Get yourself tested today, especially if you are a vegetarian. If left untreated, it can lead to many serious neurological conditions.

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Health Tip #11: chemicals on food

While organic produce is a great way to reduce pesticides exposure, it can’t be always easy to source and afford. If you are buying non-organic fresh food and worried about ingesting carcinogenic pesticides, there is something you can still do. Hold the fruit or vegetable under running water and scrub a little. This should be the first and important step before dunking. Then, fill a large bowl with water and plain white vinegar in the ratio of 4:1. Soak the food for about 30 minutes. Rinse with water and use. While it may not be able to eliminate all the pesticides, the water and vinegar wash is still be a good technique to get rid of most of the toxic chemicals. 8 Food Ingredients to Avoid at All Costs

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Health Tip #10: not eating well?

Loss of appetite? Try a little piece of fresh ginger just before a meal. It will help stimulate your digestive juices, boosts metabolism and fire up your appetite. This popular spice, rich in anti-oxidants and anti-inflammatory substances, has tremendous other healing benefits too. It can be used to treat nausea and morning sickness, aid digestion, ease arthritis pain, settle stomach discomfort, improve blood circulation and reduce cholesterol. What’s more, sipping on some warm ginger tea will help you deal better with the dreaded allergy season. Ginger is considered one of the top herbal remedies to fight respiratory disorders and prevent cold and flu. Add fresh ginger to your soups, stir fries or rice. High cholesterol levels? Try a healthy fat rich diet, says a new study

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Health Tip #9: lack of time?

Want to be fit but don’t have enough time to exercise? Research suggest that even a single minute of high intensity exercise offers similar health benefits produced by longer, traditional workouts. Now you can’t get away with the ‘lack of time’ excuse. And did you know your body naturally produces growth hormone during vigorous, high-intensity exercise while also improving insulin sensitivity, building endurance, improving cardiovascular health and of course burning calories. Are you ready to sprint? Restoring hormonal balance with adaptogenic herbs

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Health Tip #8: start the day off properly

Kick start your day with a glass of warm lemon water. It will not only give you a much-needed boost of energy without the caffeine crash but the habit will also help you take significant steps towards better health. How? Lemon water aids in metabolism, gets your digestive juices flowing, hydrates the body, moves up the Vitamin C quotient, flushes out the toxins, nourishes the immune system and even help you lose some weight. To top these benefits, a healthy radiant skin will be an added bonus.

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Health Tip #7: a healthy gut

For a heathy gut, include fermented foods in your diet. Fermented foods promote the growth of healthy bacteria or probiotics in the digestive system – that hells to maintain a healthy gut flora, inhibit the growth of disease-causing bacteria, improve immunity and even lead to weight loss according to some studies. The process of fermentation creates more nutrients and increases B vitamins, omega-3 fatty acids and digestive enzymes as well as produce antibiotics and anti-cancer substances. Yoghurt, kefir, kombucha, sauerkraut, pickled vegetables, kimchi and miso are a few examples of fermented food. Ready to add some zing to your meals?

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Health Tip #6: Regular exercise

Do you exercise regularly? It may not be enough to mitigate health risks especially of type 2 diabetes if you otherwise lead a sedentary lifestyle. One study suggests that spending too much time sitting may increase the risk of type 2 diabetes. In fact, prolonged sitting is known to invite many other chronic conditions such as cardiovascular disease, hypertension, cancer, muscle pains, dementia and even premature death. Don’t believe this? The World Health Organization identifies physical inactivity as the fourth leading risk factor for global mortality. Create more opportunities for yourself to move about. Take breaks from prolonged sitting at work or during commute. Be generally active. Doesn’t this sound much more economical than paying for hefty health bills later? We believe there is no day like today to begin. Are you ready to take steps to boost your health?

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Health Tip #5: Magnesium

Do you get charley horses? Do you often find yourself waking up with painful leg cramps at night? These incapacitating muscle contractions may be a sign you are low in magnesium. Magnesium is the ultimate relaxation mineral with diverse, wide-ranging functions in the body. It helps in relaxing muscles and has a calming effect on nerves, helping you sleep well. To get rid of painful charley horses and muscle contractions, increase your intake of magnesium-rich foods such as dark-green leafy vegetables, legumes, whole grains, nuts, seeds, eggs and fish. Using magnesium oil spray is also an effective way to increase your magnesium levels.

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Health Tip #4: Acid reflux

Want a quick natural remedy for acid reflux? Instead of anta-acids, have a fully ripe banana. We know banana is a delicious, healthy fruit power packed with minerals, specially potassium that is so important for a healthy heart. Potassium, being an alkaline mineral, also keeps a tab on the acid levels in your stomach. Certain chemicals in a banana stimulate the production of mucus, protecting the stomach lining from the damage caused by excessive acid. By the way, did you know banana plant is actually an herb and its fruit is technically a berry similar to a tomato?  The importance of maintaining pH balance in body

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Health Tip #3: Fibre

Add sprouts to your diet. You can easily sprout seeds, grains, beans and nuts. Sprouts are an incredible source of fiber, anti-oxidants, proteins, minerals, vitamins and enzymes. We know most of the enzymes and nutrition are lost during cooking, but sprouts contain even more enzymes and nutrients than uncooked fruits and vegetables. The quality, quantity, bioavailability and the energy of all the nutrients present in the food increase many times when they are sprouted. Sprouts also have alkalinizing effect on the body, reducing excessive acidity. 8 Foods that keep your sugar levels in check naturally

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Health Tip #2: Stress

Do you often feel too stressed? Chronic stress is not good news. It makes you age faster and puts you at the risk of too many serious health conditions including obesity, depression, type 2 diabetes, dementia and cancer. Take steps to reduce stress, starting today. Exercise daily. Meditate. Laugh more. Be positive. Eat healthy, sleep well and above all accept things that are beyond your control. And do one thing that make you happy every day, listen to music, read or call a friend. So, what are you going to do today?

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Health Tip #1: A healthy heart

Want a healthy heart? Reduce your intake of sodium. How can you do that?

• Pick fresh food instead of pre-packaged, processed food, whether vegetables, fruits, meat or sea food.
• Don’t add extra salt to your meal. Use spices and herbs to enhance the flavours instead.
• Don’t forget to check the food label to know the sodium content.
• If buying frozen food, choose one that is labelled ‘fresh frozen’ and does not contain added seasoning or sauces.