10 Surprising And Science Backed Health Benefits Of Music

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Music Makes You Happier

As mentioned before, music has the power to do so much. It can make you feel happy, sad, excited or even pumped up. Listening to music that hits you in a special way causes your brain to release dopamine which is known as a feel good chemical. It causes us to feel emotions like happiness, excitement, joy, etc. Listening to music provides us with the same burst of happiness that we would get from eating a piece of chocolate, sex or certain drugs.

Another study showed that music with a quick tempo played in a major key made people feel happy, while music with a slow tempo in a minor key more easily led to feelings of sadness.

Ease pain.

Music

Music can meaningfully reduce the perceived intensity of pain, especially in geriatric care, intensive care, or palliative medicine (an area of healthcare that focuses on preventing and relieving the suffering of patients).

Increase workout endurance.

Listening to those top workout tracks can boostphysical performance and increase endurance during a tough exercise session. This works partly through the power of distraction: When we’re focusing on a favorite album, we may not notice that we just ran an extra mile.

Improves Sleep Quality

Some of the most common things to interfere with sleep are stress and anxiety (heart rates.) Since music has the ability to affect both in a positive way, research has found that listening to music at various times promotes better sleep patterns for people and even created more restful sleeps. In some cases music might even be able to be used to effectively treat insomnia.

Improve running motivation and performance

Here’s an easy way to beat your best time if you’re a runner: Listen to your favorite “pump-up” music. Listening to musicmay help people run faster, boost their workout motivation, and enhance their endurance.

Motivate people to bike harder

A study of healthy male college students found that, while riding stationary bicycles, the participants worked harder while listening to fast music. Extra bonus: They also enjoyed the music more.

Soothes premature babies

Live music and lullabies may impact vital signs, improve feeding behaviors and sucking patterns in premature infants, and may increase prolonged periods of quiet–alert states.

Provides comfort

Music therapy has also been used to help enhance communication, coping, and expression of feelings such as fear, loneliness, and anger in patients who have a serious illness, and who are in end-of-life care.

Relieve symptoms of depression

When you’re feeling down in the dumps, music can help pick you up. Research suggests the kind of music matters: Classical and meditative sounds seem to be particularly uplifting, whereas heavy metal and techno can actually make depressive symptoms worse.

Music

Induce a meditative state.

Listening to slow musical beats alter brainwave speed alter, creating brainwave activity similar to when a person is meditating or in a hypnotic state. Some research suggests that using rhythmic stimuli (such as music) to induce these states can have a therapeutic effect, easing symptoms of migraines, PMS, and even behavioral issues.

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How Can I Reduce Over Sweating

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Sweating is the body’s way of regulating its temperature. When we’re hot, we sweat. That moisture then evaporates and cools us down. Sweating is a completely natural part of everyday life.Sweating is the body’s way of regulating its temperature. When we’re hot, we sweat. That moisture then evaporates and cools us down. Sweating is a completely natural part of everyday life.

sweating

Still, some people may find sweating undesirable in certain social situations, particularly if their sweat is leaving noticeable damp patches or stains. In these situations, there are some strategies that can help to reduce the amount that you sweat.

Apply antiperspirant before bed

Antiperspirants work by blocking the sweat ducts so that the sweat can’t reach the surface of our skin. The sweat is still produced by the gland, but can’t reach the surface.

Deodorants don’t prevent sweating but instead aim to mask the smell that’s produced by bacteria when we sweat. Sometimes antiperspirants contain deodorant. The majority of antiperspirants you can purchase at the drugstore are made up of metallic salts called aluminum chloride.

For best results from your antiperspirant, ensure your underarms are clean and dry and then apply it at night before going to bed. This is because the ingredients need time to create the block over the sweat duct and most people sweat less, or not at all, at night.

It may not work immediately, but stick to this routine for a few nights and you should achieve the desired results. Once the antiperspirant begins to take effect, it can be applied as needed.

Wear breathable fabrics

The best way to help reduce sweating with your clothing choices is to wear light, breathable fabrics with good ventilation. Lighter colors also help to reflect the sun rather than absorb it, so wearing white can help keep you cool and reduce sweat.
When this isn’t an option, choose dark colors or distracting patterns that hide the sweat. You can also layer your outfits so that the sweat isn’t visible on the outer layer. Here are a few other tips for getting dresses when you have excessive sweating.

Avoid certain foods

There are a few food choices you may want to avoid if you’re out to a business lunch or in a social situation where you’d rather not sweat. Definitely avoid spicy food. Our bodies react to spicy food in the same way they do to any other heat — they try to cool things down, which leads to sweating.Caffeine isn’t advisable either as it stimulates our adrenal glands and causes our palms, feet, and underarms to sweat.

Keep cool

Sweating is your body’s way of cooling you down. So by staying cool, you reduce the need to sweat.In hot weather, it can be really effective to place a bowl of ice in front of a fan to circulate cold air around the room. Another good idea is to keep your curtains and blinds drawn during the day to stop the sun from overheating your rooms. Try to stay in the shade if you’re outdoors.

Eating smaller meals more regularly can help to keep you cool, as metabolic heat is needed to break down food. Staying well hydrated will also keep your body temperature down.

You can also keep your moisturizers in the fridge for a cooling effect when you apply them. Get yourself a handheld fan and keep your head and feet cool by avoiding hats and wearing open shoes when the weather allows it.

Medical treatments

If you feel that you sweat to excess, you may want to consult with your doctor to see if you have a condition called hyperhidrosis. If you do, there are several treatment options available to you:

Prescription antiperspirant. Your doctor can prescribe a high-strength prescription antiperspirant that isn’t readily available to buy over the counter. Prescription creams are also available if your face and head are affected.

Oral medication. There are some medications available from your doctor that block the chemicals that allow particular nerves to communicate with each other, which can help to reduce sweating. There are some potential side effects (including bladder problems, dry mouth, and blurred vision), so talk to your doctor about whether or not the benefits outweigh the risks.

Antidepressants. Anxiety can lead to excess sweating. Your doctor may prescribe antidepressants if they feel that this is contributing to your issue.

sweating

Botox injections. These injections temporarily block the nerves that cause sweating. The injections last for 6 to 12 months, after which, the treatment will need to be repeated. The injections may cause minor pain, and some people experience muscle weakness temporarily in the area that they’ve had treated.

Surgery. In extreme cases, there are some surgical options open to you. These include microwave therapy, sweat gland removal, and nerve surgery. Surgery should only be considered when your doctor determines that you have a serious condition causing you to sweat an unusual amount.

The takeaway

Sweating is completely natural and serves a purpose. There are ways to reduce sweating, or hide its effects, if you feel you need to. If you feel that you are sweating an unusually large amount, consult your doctor. Expert advice can help.

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Tips To Maintain Good Hearing Health

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Do you take your ears for granted? Well, you shouldn’t. Hearing loss is reported as the third most common health problem in the U.S., right after heart disease and arthritis. If you have normal and healthy hearing, you might wonder how you can do your best to maintain it. Here are some steps that you can proactively take to help maintain your hearing health. And don’t worry, most are quite practical and simple enough to add into your everyday life.

hearing

Manage Stress levels

Stress and anxiety have been linked to both temporary and permanent tinnitus (a phantom ringing in the ears). High levels of stress cause your body to go into fight or flight mode, which is an instinctual reaction that fills your body with adrenaline to help you either fight or flee from danger. This process puts a lot of pressure on your nerves, blood flow, body heat, and more. It’s commonly thought that this pressure and stress can travel up into your inner ear and contribute to tinnitus symptoms.

To help avoid damaging your hearing:

Use noise-cancelling earphones or headphones – don’t just turn the volume up to cover up outside noise

Turn the volume up just enough so you can hear your music comfortably, but no higher

Don’t listen to music at more than 60% of the maximum volume – some devices have settings you can use to limit the volume automatically

Don’t use earphones or headphones for more than an hour at a time – take a break for at least 5 minutes every hour

Even just turning down the volume a little bit can make a big difference to your risk of hearing damage.

Get Regular Checkups:

Ask your primary care physician to incorporate hearing screenings into your regular checkups. Because hearing loss develops gradually, it’s also recommended that you have annual hearing consultations with a hearing healthcare professional. That way, you’ll be more likely to recognize signs of hearing loss and take action as soon as you do.

Taking action is important because untreated hearing loss, besides detracting from quality of life and the strength of relationships, has been linked to other health concerns like depression, dementia, and heart disease.

Keep your ears Dry:

Excess moisture can allow bacteria to enter and attack the ear canal. This can cause swimmer’s ear or other types of ear infections, which can be dangerous for your hearing ability. Be sure you gently towel-dry your ears after bathing or swimming. If you can feel water in the ear, tilt your head to the side and tug lightly on the ear lobe to coax the water out.

You can also ensure that your ears stay dry and healthy by using custom-fit swimmers’ earplugs, which block water from entering the ear canal. They’re great for adults and kids alike, and they work wonders in preventing swimmer’s ear.

Limit Exposure To Semi-Loud Noises:

Even sounds that aren’t excessively loud can and do cause harm if you listen to them for too long. Sounds are measured using decibels; the higher the number of decibels (dB), the shorter the length of time your ears should have to bear it. According to experts, anything over 70 dB can be damaging to the ears. For example, being exposed even for a short amount of time to a sound with the dB rating of 120 can permanently damage your hearing. However, being exposed for an extended amount of time to sounds just over 70 dB can still cause harm.

music

Wear Ear Protection:

If you find yourself working in an environment that exposes you to loud noises, it’s crucial to wear proper ear protection. Different types of ear protection are available, including disposable earplugs, custom-made earplugs, earmuffs and noise-cancellation headphones. In addition, you should have your ear protection on at home while using a lawnmower or power tools, as well.

If you have already taken the precautionary steps mentioned above, but know people around you who do not, it is important that you guide them as well. Ear protection is essential to keeping your ears and hearing healthy for years to come. Talk with a hearing care professional in your area to find out more about ear protection and what option would be best for your circumstances.

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How to Prevent Pimples

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Properly wash your faceProperly wash your face
To help prevent pimples, it’s important to remove excess oil, dirt, and sweat daily. Washing your face more than twice a day may make acne worse, however.

Don’t wash your face with harsh cleansers that dry skin. Use an alcohol-free cleanser.

To wash your face:

1. Wet your face with warm, not hot, water.
2. Apply a mild cleanser in a gentle, circular motion using your fingers, not a washcloth.
3. Rinse thoroughly, and pat dry.

Pimple

Moisturize skin

Moisturizers help skin stay hydrated. But many moisturizers contain oil, synthetic fragrance, or other ingredients that may irritate skin and cause pimples.

To help prevent pimples, use fragrance-free, noncomedogenic moisturizers after you wash your face or when your skin feels dry.

Know your skin type

Anyone can get pimples, no matter their skin type. Oily skin is the most pimple-prone. It’s caused by your skin’s sebaceous glands producing too much oily sebum.

Another type of skin that may cause pimples is combination skin. Combination skin means you have both dry areas and oily areas. The oily areas tend to be your forehead, nose, and chin, also called your T-zone.

Knowing your skin type will help you choose the right skin care products. For example, if your skin is oily, choose noncomedogenic products that are formulated to not block pores.

Stay hydrated

If you’re dehydrated, your body may signal your skin’s oil glands to produce more oil. Dehydration also gives your skin a dull appearance and promotes inflammation and redness.

To keep your body well-hydrated, drink at least eight 8-ounce glasses of water each day. Drink more after exercise, if you’re pregnant or breastfeeding, or you spend time in a hot, humid environment.

Use over-the-counter acne treatments

Over-the-counter (OTC) acne treatments may help zap pimples fast or prevent them in the first place. Most contain either benzoyl peroxide, salicylic acid, or sulfur.

Use an OTC treatment to spot-treat pimples. Or use it as a maintenance regimen to control outbreaks. To help prevent side effects such as redness, irritation, and dryness, precisely follow the manufacturer’s usage instructions.

Limit sun exposure

Catching some rays may dry out pimples in the short term, but it causes major problems in the long run. Frequent sun exposure dehydrates the skin, which over time causes it to produce more oil and block pores.

It’s important to wear sunscreen to help prevent skin cancer. However, many sunscreens are oily. For both sun and pimple protection, wear a noncomedogenic, oil-free sunscreen.

Don’t be a pimple popper

As tempting as it may be to squeeze that larger-than-life whitehead on the tip of your nose, don’t. Popping pimples may cause bleeding, severe scarring, or infection. It may also increase inflammation and clog surrounding pores, making your pimple problem worse.

Pimple

Try tea tree oil

Tea tree oil is a popular folk remedy for pimples. According to the Mayo Clinic, it may “reduce the number of inflamed and non-inflamed lesions.”To use tea tree oil for pimples, apply a couple drops to the inflamed area. You can also add a few drops to your daily cleanser or moisturizer.

Prior to using undiluted tea tree oil on your face, do a patch test to see if it irritates your skin. Apply a few drops behind your ear or to your forearm, and wait several hours. If irritation occurs, dilute the oil using a 50-50 ratio before using.

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Why Indian Food Is Good For Your Health?

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  1. Indian food includes perhaps the most dazzling array of fresh vegetables and fruit cooked in a multitude of ways that help retain their freshness and nutrients. A lot of cooking processes tend to cause vegetables and nutrients to lose their health benefits, but not Indian cooking. Thus, Indian food allows you enjoy their health benefits in a more enjoyable way than their original form.
  2. Indian spicesGaram masala is a famed Indian spice mix made from black peppercorns, mace, cinnamon, cloves, cardamom, and nutmeg. Cinnamon has displayed potential in regulating blood sugar, even in diabetic patients. Cardamom has been used for centuries to calm upset stomachs and anxious minds, and may also help to reduce blood pressure. Peppercorns are rich in potassium, magnesium, and has been shown to have insulin-resistant properties in studies.

    3. Traditional Indian food almost always uses fresh ingredients and involves making dishes from scratch, which means less preservatives and overall healthier food. By cooking Indian food the authentic way you are avoiding prepared meals that do not provide the nutrients you need.

    4. Indian cooking uses spices like turmeric, ginger, garlic and green chillies – all of which have medicinal and healing properties. So when people think of Indian food as being spicy, what they are not realising is that the spices used to make the dishes are actually good for the body and don’t just taste nice.

    5. Chickpeas, for example, which are often used in vegetarian curries, are a great source of fibre, zinc, folate and protein, which makes them a healthy factor in a vegetarian Indian diet. Spinach and tomatoes, which are widely used in Indian cuisine, are also known superfoods, containing high levels of antioxidants, vitamins and minerals.

    6. Traditional Indian meals include carbohydrates, proteins, fats and fibres, all of which are elements that you need for a balanced diet.

    7. Indian food uses many fresh cruciferous vegetables like broccoli, cabbage, and cauliflower. Cruciferous veggies are low in calories and rich in nutrients, like folate, vitamins C, E, and K. They are also filled with both kinds of dietary fiber: Insoluble fiber, which makes stools softer and easier to pass and soluble fiber which helps us to feel fuller for longer. Some cruciferous specialties include stir-fried Indian cabbage with turmeric, Aloo Gobi (cauliflower and potatoes) or Broccoli Besan Subzi (broccoli with chickpea flour)

    8. Curd is basically a milk product made by fermentation of milk with certain bacteria. Ideally, one should go for curd made from toned or less fat quality of milk. Yogurt is good for the digestive system as the bacteria present in yogurt improve digestion. 250 grams of curd made from toned milk would approx serve 150 Calories. It is a good source of calcium apart from the fact that it provides carbohydrates and proteins to the body.

    9. Usually a roti is made from wheat flour. However, ideally it should contain a combination of soyabean, black gram, and a small portion of bran as well. These can be grounded together in equal ratios to make flour. A source of energy in the body, roti is basically a source of carbohydrate and an ideal 25 grams based medium chapatti would be 60 Calories.

    10. Finally, yoghurts are often used in Indian food and foods made from fermented milk keep the digestive tract healthy thanks to the good bacteria that they contain. They are also packed with calcium, which means eating them regularly can help you keep from gaining excess body fat, and it can help prevent developing insulin resistance, which is often a precursor to both diabetes and coronary heart disease.

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10 Best Foods To Eat When You’re Sick

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When you’re sick, eating the right foods is more important than ever. Certain foods have powerful properties that can support your body while it’s fighting an illness. They may relieve certain symptoms and even help you heal more quickly.

1. Chicken soup:

Chicken soup has been recommended as a remedy for the common cold for hundreds of years — and for good reason. It’s an easy-to-eat source of vitamins, minerals, calories and protein, which are nutrients your body needs in larger quantities while you’re sick. Chicken soup is also an excellent source of fluids and electrolytes, both of which are necessary for hydration if you’re making frequent trips to the bathroom. Your body will also need even more fluids if you have a fever.

sick

2. Hot Tea:

Drinking tea while you’re under the weather can help the body fight off infections, thanks to natural bacteria-fighting compounds in tea. Antibacterial activity of black tea extract against Salmonella serotypes causing enteric fever. Plus, warm liquids can soothe a sore throat and alleviate congestion, so drinks like freshly-brewed green tea or hot water with lemon are ideal for staying hydrated while helping out that stuffy nose. Effects of drinking hot water, cold water, and chicken soup on nasal mucus velocity and nasal airflow resistance.

3. Citrus Fruits:

While vitamin C, found in large amounts in citrus, can’t necessarily cure the common cold, several studies suggest that it can help reduce the length or severity of colds.  What’s more, fruits like oranges, lemons, grapefruits, and limes contain flavonoids, which can help boost the immune system and are great for speeding recovery.

4. Spicy Foods:

Spicy foods can make our noses run and our eyes water, but they’re also effective natural decongestants. Eating chili peppers, wasabi, or horseradish can help relieve the symptoms of congestion.

5. Ginger:

Research has shown that ginger is incredibly effective at preventing and soothing nausea and other gastric ailments (such as constipation, bloating, and vomiting).  Drinking ginger tea or flat ginger ale (to avoid disrupting the stomach with carbonation) can help keep you hydrated while also soothing tummy troubles.

6. Dairy:

The jury’s still out on this one, but many people believe that consuming dairy can promote mucus production, which could worsen congestion when sick. However, current research indicates that this may actually be due to a placebo effect.  But regardless of whether or not milk changes how much mucus we actually produce, drinking it can create the feeling of thicker mucus, so if that bothers you, it can’t hurt to avoid milk while sick.

7. Coconut Water:Staying well-hydrated is one of the most important things you can do when sick. Hydration is especially important when you have a fever, sweat a lot or have vomiting or diarrhea, which can cause you to lose a lot of water and electrolytes. Coconut water is the perfect beverage to sip on when you’re sick. Besides being sweet and flavorful, it contains glucose and the electrolytes needed for re-hydration.

8. Honey:

Honey has potent antibacterial effects, likely because of its high content of antimicrobial compounds. In fact, it has such strong antibacterial effects that it was used in wound dressings by the ancient Egyptians, and is still used for this purpose today. Some evidence suggests that honey can also stimulate the immune system. These qualities alone make honey an excellent food to eat when sick, especially if you have a sore throat caused by a bacterial infection.

Sick food

9. Spicy foods:Spicy foods like chili peppers contain capsaicin, which causes a hot, burning sensation when touched. When high enough in concentration, capsaicin can have a desensitizing effect and is often used in pain-relieving gels and patches. Many people report that eating spicy foods causes a runny nose, breaking up mucus and clearing out the sinus passages. While few studies have tested this effect, capsaicin does seem to thin out mucus, making it easier to expel. Nasal capsaicin sprays have been used with good results to relieve congestion and itching.

10.Oatmeal

Like bananas, oatmeal is bland and easy to eat while providing the calories, vitamins and minerals you need when sick. It also contains some protein — about 5 grams in a 1/2 cup. Oatmeal has some other powerful health benefits, including stimulating the immune system and improving blood sugar control. One rat study also showed that beta-glucan, a type of fiber found in oats, helped decrease inflammation in the gut. This could help relieve symptoms such as intestinal cramping, bloating and diarrhea. However, avoid buying artificially flavored oatmeal with lots of added sugar.  Instead, add a small amount of honey or fruit to provide even more benefits.

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Top 10 Medicinal Plants And Their Uses

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  1. Neem: It is used in India to treat worms, malaria, rheumatism and skin infections among many other things. Its many uses have led to neem being called “the village dispensary” in India.Medicinal herbs
  2. Garlic: It is widely used as an antibiotic and, more recently, for treating cardiovascular disease. Garlic is a monoamine oxidase inhibitor and has antidepressant-like effects on mice so might be used as a herbal antidepressant or anxiolytic in humans.
  1. Coriander: Coriander or dhania is an important ingredient of an Indian kitchen. Its leaves, seeds and powder of the seeds, everything is beneficial for your health. It adds a distinct flavor to your food and has a wide variety of medicinal properties. And also helps to Prevents the food from spoiling, Cures urine retention, Improves digestion, It regulates your menstrual cycles.
  1. Aloe vera: This Leaves are widely used to heal burns, wounds and other skin ailments.
  1. Turmeric: Spice that lends its distinctive yellow color to Indian curries, has long been used in Ayurvedic and traditional Chinese medicine to aid digestion and liver function, relieve arthritis pain, and regulate menstruation.
  1. Mint: This freshly fragrant medicinal plant serves a wide variety of purposes. From enhancing your mood to treating indigestion, mint can do it all. This plant requires a lot of water to grow. So you must sow its seeds and keep watering it. The best part about mint is its ability to repel pest and insects so your home will be a clean environment.
  1. Marigold: Popularly known as gaenda, marigold extract is good for sunburn, acne, and blemishes. This medicinal herb also soothes ulcers and helps cure digestive problems.
  1. Lavender: The flower is widely appreciated for its smell. However, it also eases pain, and when applied to cuts and bruises, it functions as an antiseptic.
  1. Feverfew: Historically feverfew was used as a medicinal herb to reduce and eliminate fevers by encouraging sweating. More recently feverfew is more popular these days after research found that when taken daily it reduces the frequency and severity of vascular migraines. Feverfew is easy to grow from seed or from division of existing plants. You can eat the bitter leaves in salads or sandwiches or make a tea from the flowers.Medicinal herb
  1. Catnip: Catnip is a member of the mint family. There are over 100 varieties of catnip, but the most common one has gray-green heart-shaped leaves and hairy stems. When taken as a tea, catnip can help ease a chronic cough or help you fall asleep. Catnip grows well from seed in small pots on your patio or in your herb garden. It is a native to much of Europe, and is also known as catmint, catswort, field balm, catrup, catnep and cat’s-play.

Top 10 Tips For Keeping Your Teeth Healthy

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Brush properly

The way you brush is equally important — in fact, doing a poor job of brushing your teeth is almost as bad as not brushing at all. Take your time, moving the toothbrush in gentle, circular motions to remove plaque. Unremoved plaque can harden, leading to calculus buildup and gingivitis (early gum disease).

 Rinse or chew gum after meals:

teeth

In addition to brushing and flossing, rinsing your mouth with an antibacterial rinse can help prevent decay and gum problems. Chewing sugar-free gum after a meal can also protect by increasing saliva flow, which naturally washes bacteria away and neutralizes acid.

Use enough fluoride:

The single biggest advance in oral health has been fluoride, which strengthens enamel, making it less likely to decay. Three out of four Americans drink water that is fluoridated. If your water isn’t fluoridated, talk to your dental professional, who may suggest putting a fluoride application on your teeth. Many toothpastes and mouth rinses also contain fluoride. Fluoride should be used sparingly in young children — no more than a pea-sized dab on the toothbrush. Too much can cause white spots on teeth.

Brush twice a day and floss daily:

Gum disease and tooth decay remain big problems and not just for older people. Three-fourths of teenagers have gums that bleed, according to the ADHA.

Avoid sugary foods:

When bacteria in the mouth break down simple sugars, they produce acids that can erode tooth enamel, opening the door to decay. Sugary drinks, including soft drinks and fruit drinks, pose a special threat because people tend to sip them, raising acid levels over a long period of time.

 Don’t smoke or use smokeless tobacco:

Tobacco stains teeth and significantly increases the risk of gum disease and oral cancer. If you smoke or use chewing tobacco, consider quitting. Counsel your kids not to start.

Eat smart:

dental

At every age, a healthy diet is essential to healthy teeth and gums. A well-balanced diet of whole foods including grains, nuts, fruits and vegetables, and dairy products will provide all the nutrients you need.

 Block blows to teeth.

Sports and recreational activities build healthy bodies, but they can pose a threat to teeth. Most school teams now require children to wear mouth guards. But remember: unsupervised recreational activities like skate-boarding and roller-blading can also result in injuries. Your dentist can make a custom-fitted mouth guard. Another option: buy a mouth guard at a sporting goods store that can be softened using hot water to form fit your mouth.

 Don’t neglect your tongue:

Plaque can also build up on your tongue. Not only can this lead to bad mouth odor, but it can lead to other oral health problems. Gently brush your tongue every time you brush your teeth.

Drink more water

Water continues to be the best beverage for your overall health — including oral health. Also, as a rule of thumb, Schwartz recommends drinking water after every meal. This can help wash out some of the negative effects of sticky and acidic foods and beverages in between brushes.

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How To Overcome Depression

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There are times in life when we feel like things will never get better and that our feelings of depression will never end. What can we do when we feel hopeless, devastated, unmotivated, fatigued and overwhelmed with life? When we begin to feel depressed, it is important to remind ourselves to focus our time and energy on taking care of ourselves. By taking care of ourselves mentally, emotionally, physically, and spiritually, we learn how to change our negative feelings and make ourselves the best people that we can be.

depression

Here are a few things that we can do to start taking care of our whole person:

Break Away From Your Routine

One of the situational contributors to depression is being stuck in the rut of routine. It can be challenging to step away from our day-to-day obligations and circumstances, but sometimes that’s precisely what’s needed to change our state of mind.

Try taking a different route to work. Visit a restaurant for lunch you’ve never been to. Sample a new cuisine. Book a personal day and take a mini-road trip.

It may feel intimidating to step away from what you’re accustomed to, but trust that while yes, your routine may feel safe and predictable, it’s also not challenging you with new and exciting experiences. Incredible things can be found when we’re willing to leave our comfort zones.

Practice Mindfulness

A depressed mind tends to mull over all that is wrong and worries unnecessarily about all the negative possibilities that may emerge in the future. This negative thought cycle reinforces misery and is not helpful in managing to overcome depression. Mindfulness involves focusing on the present moment and is a skill that needs to be practiced. More often than not, our brains are full of thoughts and focusing on the present moment seems unnatural for our minds. Practice on engaging your senses in the moment. Focus on touch, taste, sight, sound and smell. Engaging the senses leaves less time for worry.

Listen to Upbeat Music

I have always thought of music as food for the soul. An upbeat tune can change an atmosphere instantly and create a more positive vibe. Listening to upbeat, happy music alters brain chemistry and can improve your mood.

Use Touch

Science shows that touch therapies can help some people overcome depression, lower the stress hormone cortisol and increase the feel-good hormone oxytocin. Therapies to consider include acupuncture, acupressure, massage, reiki and reflexology.

Stop the Negative Self Talk

Depressed people tend to see the world in a negative way. When things go wrong they blame themselves and when they go right, they put it down to luck. Depression reinforces self doubt and feelings of worthlessness. Monitor your inner negative talk and make allowances for this type of thinking by reminding yourself that your thinking is that of a depressed person, not a healthy functioning person. Don’t take your thoughts seriously when you are feeling low. Acknowledge the thoughts but this doesn’t mean you have to believe them. Keep perspective.

Distract Yourself

If possible, do your best to distract yourself from over thinking. Your thoughts are your enemy when depression sets in. Play with a pet or go for a walk. Read a book if you are able to concentrate or finish a puzzle. Do anything that takes your mind off your fears and worries. Keeping busy is an effective way to overcome depression.

depression

Connect with Friends

This can be one of the hardest things to do when feeling depressed but it is one of the most rewarding activities. Force yourself to go out. Isolating oneself from others may seem a good idea but put a limit on it and then get out there again. This can have a huge positive effect on your mood.

Get Enough Sleep

Sleep and mood are closely connected. Inadequate sleep can cause irritability and stress, while healthy sleep can enhance well-being. Studies have shown that even partial sleep deprivation has a significant effect on mood. Take steps to ensure adequate sleep will this will lead to improved mood and well-being. The quality of your sleep directly affects the quality of your waking life, including your mental sharpness, productivity, emotional balance, creativity, physical vitality, and even your weight. No other activity delivers so many benefits with so little effort so aim for between 7.5 and 9 hours sleep per night.

Exercise

Regular exercise has benefits for helping to overcome depression. Exercise releases endorphins which improve natural immunity and improve mood. Besides lifting your mood, regular exercise offers other health benefits, such as lowering blood pressure, protecting against heart disease, cancer and boosting self-esteem. Experts advise getting half an hour to an hour of moderate exercise, such as brisk walking at least three to four times per week.

Take on responsibilities

When you’re depressed, you may want to pull back from life and give up your responsibilities at home and at work. Don’t. Staying involved and having daily responsibilities can help you maintain a lifestyle that can help counter depression. They ground you and give you a sense of accomplishment.

If you’re not up to full-time school or work, that’s fine. Think about part-time. If that seems like too much, consider volunteer work.

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The 10 Best Healthy Foods to Gain Weight Fast

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Milk

Milk has been used as a weight gainer or muscle builder for decades. It provides a good balance of proteins, carbs and fats and is a good source of calcium, as well as other vitamins and minerals.

Milk

For those trying to add more muscle, milk is an excellent protein source that provides both casein and whey proteins. Research has even shown it can help you add muscle when combined with weight lifting.Additionally, studies have found that milk, or whey and casein combined, can lead to greater mass gain than other protein sources.

Try drinking around one or two glasses as a snack, with a meal, or before and after a workout if you are training.

Rice

Rice is a convenient, low-cost carb source to help you gain weight. Just 1 cup (165 grams) of cooked rice provides 190 calories, 43 grams of carbs and very little fat. It is also fairly calorie-dense, meaning you can easily obtain a high amount of carbs and calories from a single serving. This helps you eat more food, especially if you have a poor appetite or get full quickly.

When you’re on the go or in a rush, two-minute packs of microwavable rice can be easily added to other protein sources and pre-made meals. Another popular method is to prepare a large pot of rice for the week and combine it with some proteins and healthy fats.

However, extremely large amounts may not be wise due to their potential arsenic and phytic acid content. Arsenic can cause toxicity and phytic acid can reduce the absorption of zinc and iron.

Nuts and Nut Butters

Nuts and nut butters are a perfect choice if you’re looking to gain weight. Just one small handful of almonds contains over 7 grams of protein and 18 grams of healthy fats.

Since they’re very calorie-dense, just two handfuls per day with a meal or as a snack can quickly add hundreds of calories. Nut butters can also be added to a variety of snacks or dishes, such as smoothies, yogurts and much more. However, make sure you pick 100% nut butters with no added sugar or extra oils.

Potatoes and Starches

Potatoes and other starchy foods are a very easy and cost-effective way to add in extra calories.

Try to choose one of these healthy sources of starchy carbs:

• Quinoa

• Oats

• Corn

• Buckwheat

• Potatoes and sweet potatoes

• Squash

• Winter root vegetables

• Beans and legumes

Not only do potatoes and other starches add carbs and calories to help you gain weight — they also increase your muscle glycogen stores. Glycogen is the predominant fuel source for most sports and activities. Many of these carb sources also provide important nutrients and fiber, as well as resistant starch, which can help nourish your gut bacteria.

Salmon and Oily Fish

protein

Like red meat, salmon and oily fish are excellent sources of protein and important healthy fats. Out of all the nutrients that salmon and oily fish provide, omega-3 fatty acids are among the most significant and well known.

They offer numerous benefits for your health and fight diseases. Just one 6-ounce (170-gram) fillet of salmon provides around 350 calories and 4 grams of omega-3 fats. The same serving packs 34 grams of high-quality protein, helping you build muscle or gain weight.

Protein Supplements

Taking protein supplements is a common strategy for athletes and body builders who want to gain weight. Whey protein supplements and mass gainers can be a very easy and cost-effective strategy to gain weight, especially when combined with strength training.

Some people think whey protein is unhealthy or unnatural, but this isn’t the case. Whey protein is made from dairy and has been shown to improve markers of health and reduce disease risk.

It may be even more important if you’re also training since your daily protein requirements increase. Like meats and other animal products, whey protein contains all the essential amino acids required to stimulate muscle growth.

Dark Chocolate

High-quality dark chocolate provides a ton of antioxidants and health benefits. Most people recommend getting dark chocolate with a cocoa content of at least 70%.

Like other high-fat foods, dark chocolate has a very high calorie density, meaning it’s very easy to get many calories from it.

Each 100-gram (3.5-ounce) bar has around 600 calories and is packed with micronutrients and health-promoting compounds, including fiber, magnesium and antioxidants.

Cheese

Cheese has been a staple food for centuries. Like dark chocolate, it’s high in calories and fats. If you eat it in larger quantities, it’s also a very good source of protein.

Since cheese is incredibly tasty, you can incorporate it into most dishes and easily add several hundred extra calories.

Whole Eggs

Eggs are one of the healthiest muscle-building foods on the planet. They provide a great combination of high-quality proteins and healthy fats. It’s also very important to eat the whole egg. In fact, almost all of the beneficial nutrients in eggs are found in the yolk.

As long as you don’t have an intolerance to eggs, there is no need to limit your egg consumption — you can easily eat three eggs per day if you want. In fact, many athletes or bodybuilders will eat six or more daily.

Full-Fat Yogurt

Full-fat yogurt is another healthy and convenient snack. It has a great nutritional profile, including a well-balanced mix of protein, carbs and fat.

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