How to Become vegetarian

How to become vegetarian

If living a healthy lifestyle is your goal and you are considering making a decision to become a vegetarian, then it does not have to be as hard as it may initially seen. When you decide to become vegetarian then there are things you must eliminate from your life as vegetarian meals are prepared with fruits, nuts, grains and vegetables. This is a big lifestyle change so first think why you want to become a vegetarian and make some commitment to yourself. Some people want to become vegetarian to improve their health; others are concerned about the environmental impact or about the treatment to animals. Apart from being eco friendly, you may find numerous other reasons to become vegetarian. Sorting out your reasons for becoming a vegetarian and having strong convictions about that will help you to stick and achieve your goal of being vegetarian.


Suggestions to become a vegetarian

The transition from non vegetarian to vegetarian should be a gradual process and not an abrupt one. By that we mean, you need not give up all the meat from your life in one go. Instead start introducing one vegetarian recipe along with your regular meat recipes. When you begin adjusting and enjoying your new recipes then you may increase the number of vegetarian recipes over a period of time.

You may start with eliminating chicken first from your diet and then fish. Then move over to pork, beef in forthcoming weeks. Drop one kind of meat in one week.

Research about the nutritional benefits of vegetarian diet over all meat diet. Analyze the quantity of vitamins, proteins, minerals and other nutrients derived from each diet and you will conclude how beneficial and wholesome your vegetarian diet is.

Vegetarain Diet

There is vast variety of food options in vegetarian diet; you may experiment with vegetarian cooking that will make you feel a lot of fun. These varieties of options will give you sufficient quantity of protein and great flavor while cutting down on the fat.

vegetarian diet

You can also find vegetarian options at your local grocery stores that will help you to become vegetarian easily. You may try meat substitutions and can continue with your favorite food taste in meatless versions.

When opting for vegetarian meal from your grocery stores, check for ones that are made with minimum processing and there ingredients are identifiable. Choose for the whole grain meals as whole grain diets are beneficial for your health.

Eating fruit, vegetable and herbs will give you numerous health benefits. You will feel more energetic, begin to lose weight, enhance immune system and balance your cholesterol level. These positive changes in your health will motivate you to become vegetarian.

Treatment and Protection for Bone Density

14 Ways for Treatment and Protection for Bone Density

Bones provide shape to our body and protect our organs from injury. Bones supports us and allows us to move. In our body joints are the areas where bone comes together but do not make contact directly. Bones are cushioned by cartilage in the joint, membranes around the joints and fluid. Muscles can work to move our bodies because they are attached at their ends to bones.

Why bone protection is important?

Protection of bone density


With the age bone density is lost especially in women after menopause.Building and breaking down of bone tissues is a continuous process. With the age balance between building and breaking of tissues is changed and then bone density goes down. Most people have maximum bone density at the age of 30 and thereafter lose slightly more bone mass than they gain. With the age bones lose calcium, fluids from the disks and other minerals that make bones thinner. Due to lose of bone density spinal vertebrae can be compressed and middle of the body (trunk) becomes shorter and joints may also become stiffer and less flexible. Another reason of damaging of bones is osteoporosis. In osteoporosis disease bone density decreases significantly that makes them brittle and breakable. It makes the bones porous and increases the risk of fractures.

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Treatment and protection of decreasing bone density

1. Physical activity:

Physical activities, exercises help to slow or prevent bone and muscle loss and make the bones become denser by putting pressure on them. It also helps to maintain strength, good health and prevent diseases.

2. Stick with bone friendly diet:

To maintain healthy bone density, eat plenty of fruits, vegetables and low-fat dairy products. You should also increase your omega-3 intake. These fatty acids can be found in flax seeds of fish: Salmon, cod and halibut and are essential to keep your bones strong.

3. Increase calcium intake:

To main proper bone density, you should increase calcium intake. Green leaves, soy, sardines, broccoli and nuts are the good source of calcium. In women after menopause estrogen level drops resulting in acceleration in rate bone density loss. This is the time when it is very important to increase the intake of calcium.

4. Eat nut and almonds:

These contain magnesium which is essential to the process of absorbing calcium.

5. Reduce caffeine and alcohol intake:

Coffee and alcohol release calcium from the bones and damage the hormonal balance in the body which is important to keep the bones strong.

6. Stop smoking:

Smoking cigarette also damages bone density so you should stop smoking.

7. Pay attention to your periods:

Infrequent period are associated with low estrogen level. Estrogen helps in slowing down the rate of bone density loss. Women in 40s enter in perimenopause when periods become irregular and during this period you should protect your bones by doing strength- training exercises and taking calcium supplement.


8. Fifteen minutes sun exposure in a day:

Exposing your body to the sun for few minutes particularly in the morning is the best way to get natural vitamin D which will help to keep the bone density up.

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9. Protect bones during pregnancy:

During pregnancy growing baby takes the calcium it needs from your bones as such you need to take sufficient quantity of calcium. It will also help your body to absorb more mineral required for bone strength. Afterwards breast feeding may also adversely affect your bone density but you can regain it later by increasing the intake calcium and vitamin D.

10. Effect of medication on bones:

There are certain medicine taken for treating acid flux, asthma, inflammatory bowel disease, rheumatoid arthritis may harm your bones by interfering with absorption of calcium. If you are taking such medicine, you must consult your doctor so that he/she may prescribe such medicines that counter act the bone density loss.

11. Eat sunflower seeds:

Sunflower seeds contain zinc which is a key mineral for maintaining strong bones.

12. Reduce red meat:

Eating red meat reduce the absorption of calcium in the body so you should avoid it.

13. Bone density test:

After the age of 40 you should get your bone density test every 3-4 years and in case of deficiency you can take remedial measures in consultation with your family medical practitioner.

Best food for strong bones

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14. Effect of contraceptives:

You should consult your doctor before taking contraceptives as injectable contraceptive, if taken once in a month for more than two years, may suppress estrogen production and may cause bone loss in young women whereas  estrogen in oral contraceptives may increase bone mass.


Control Excessive Sweating

Causes And Cure For Excessive Sweating

Sweating is a normal phenomenon of everyone’s life.  Everyone has the sweat glands that secrete the salty liquid (called sweat) which is essential function of controlling your body temperature and prevent it from overheating. However excessive sweating is abnormal hence considered as a disorder or medical condition. For many people excessive sweating, especially of the palms, armpit and soles is a common problem. It is very real and embarrassing problem and can have a serious impact on your life. However this condition is usually treatable. Millions of people around the world are suffering from excessive sweating.  But before going for treatment let us discuss the reasons of excessive sweating.

Main causes of excessive sweating


One of the most common causes of excessive sweating is anxiety or panic attack. If you are going through a stressful period of your life or are depressed, you may sweat profusely. A medical practitioner or doctor may prescribe you some medicines to control your anxiety and depression that will stop excessive sweating.


Heavy dose of alcohol or caffeine or sudden withdrawal of these may cause excessive sweating.

Medical conditions:

Excessive sweating may be symptoms of certain diseases like diabetes, over active thyroids, menopause, heart problem or Parkinson. Sometimes it may be due to serious infection. If you feel that perspiration is not due to any related activity, hot climate or emotional disturbance, you should consult a doctor.


Excessive sweating can also be a side effect of certain prescription or over the counter medications. You should contact your doctor for diagnosis and doctor may change or prescription medication or suggest alternatives to those who purchased over the counter.

Excessive sweating is not a permanent condition; it is nothing complicated and just indicates over working of sweat glands. Sweat glands and the intensity of sweat differ from person to person depending upon number of sweat glands. When excessive sweating is accompanied by weight loss, fever or shortness of your breath, you should see your doctor who will determine its cause and treat it. In excessive sweating it is important to consume fluids to replenish the fluids lost by way o sweating.

There three simple and effective tips to control excessive sweating.

1. Say no to caffeine:

Consumption of caffeine is linked to anxiety as it is stimulant, in anxiety you sweat excessively.

2. Use of antiperspirants:

Use of good antiperspirant that contains aluminum chloride as one of the ingredients will block your sweat pores, resulting in reducing the intensity of sweat.

3. Wear loose clothes:

Loose fitting clothes which are not skin tight prevent sweating as you get air circulation on your skin that enable your skin to breathe. Bearing cotton clothes is good for skin and also very comfortable for warm climates.

Four natural, herbal alternatives to control excessive sweating

Wheat grass:

Wheat grass is jam packed with vitamin B which is proven to be effective in combating excessive sweating. Drinking of wheat grass is a powerful remedy for excessive sweating.


It is another natural, herbal remedy to counteract sweating. Take one table spoon of sage leaves or sage powder and put it in one cup of boiling water. Take care that you should not go over boiling leaves, these may be toxic. Sage leaves brew will decrease sweating within a week or two.

Apple cider vinegar:

ACV is another natural remedy for excessive sweating. Every morning take one table spoon apple cider vinegar, it will stop sweating.


Yoga is another effective remedy to control excessive sweating. Yoga can calm down your nerves that may lessen the production of sweat. In case of anxiety or uneasiness proper and deep breathing will help you to stop excessive sweating.

Above mentioned three tips and these four simple natural remedies will effectively control excessive sweating. 

Importance Of Vitamin D

Importance Of Vitamin D In Health

Vitamin D is an underrated nutrient in the world of nutrition.  It encourages the absorption of calcium and phosphorus in the body. Your body produces vitamin D when your skin is exposed to sunlight. Only direct sun light rays can produce vitamin D, it cannot be produced if you are sitting inside your home or in a car as natural sunlight cannot penetrate the glass or any other object. The only reliable way to generate sufficient quantity of vitamin D, to fulfill the need of your body is sun light. It is not possible to get adequate quantity of vitamin D from your diet or prepare in the laboratory as medicine. If you are residing far from equator i.e. in Canada, UK and most of the states of USA, you need longer exposure to sun to generate vitamin D for your requirement. People with dark skin pigmentation need much more exposure to sun in comparison with the people of light skin to produce the same amount of vitamin D.

Most of the pregnant women and old age people are at the risk of deficiency of vitamin D as they are less likely to spend their time in sun. In older age there are few receptors in the skin that convert sunlight to vitamin D. People over the age of 65 years are at very high risk of vitamin D deficiency as they may not get vitamin in their diet or may have problem in absorbing vitamin D from their diet. Supplement of vitamin D is necessary for older people, people living far from equator and dark skinned people who need more exposure to the sun. Dark skinned people due to sunlight deficiency are at the risk of prostate cancer epidemic.

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Vitamin D plays an important role in maintaining proper bone structure. It is activated by your kidneys and lever before use. Kidney disease or lever damage can greatly impair your body’s ability to activate circulating vitamin D. Vitamin D is the one of the most powerful healing chemical in your body and your body produce it. Adequate level of vitamin D can be restored through exposure to sun light. Body fats works like a kind of storage of battery for vitamin D as only a week time exposure to sunlight without sunscreen can make up for about one and a half month of no sunlight exposure. Anti-oxidants greatly boost your ability to handle sunlight without burning and good source of anti-oxidants are super food like pomegranate, Acai and blueberries, etc.

Health benefits and importance of vitamin D

1. Adequate quantity of vitamin D in your body is crucial for absorption of calcium and phosphorus which have various functions, especially maintaining healthy bones and helps to save your body from the problem of Osteoporosis.
2. Sufficient quantity of vitamin D prevents prostate cancer, breast cancer, ovarian cancer and depression.

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3. It is an immune system regulator that helps to protect your body particularly children from common cold.
4. As per research carried out at the medical college Georgia, USA vitamin D is linked to maintain healthy body weight.
5. Vitamin D also reduces the severity and frequency of asthma symptoms.
6. It also reduces the risk of developing rheumatoid arthritis in women.
7. High vitamin D dose can help people to recover more rapidly from tuberculosis.
8. Sun exposure reduces 2-3 times a week, reduces 50%-70% risk of developing diabetes and cancer.

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9. Vitamin is also used to treat psoriasis.



Stress Causes, Symptoms and Remedies

Stress Causes, Symptoms and Remedies

What is stress?

In modern times life is very demanding, challenging and full of hassles, deadlines and frustrations. Stress is the normal response of your body to such events that make you feel threatened. It is also body’s way to protect you. Stress is always not bad and for some people it has become the way of life. Stress within normal limits motivate you and help you to perform better. It sharpens your concentration and gives you extra strength in emergency situations to save yourself and come out of the trauma. But if you are constantly in stress, it affects your mind and body negatively. Beyond a certain point stress may cause major damage to your health, behavior, mood, performance and relationship.


In modern life stress and anxiety are some of the worst health conditions that are afflicting you. Many of you do not realize it how much damage daily stress might be doing to your health, happiness and ability to enjoy your life and your loved ones. Stress and anxiety may also be the leading causes of many types of health conditions and afflictions of your body and mind.

Causes of Stress

At any point of time in your life when you are struggling with so many issues that may have been piled up if you become irritable, moody and depressed then you are stressed. In these situations:

1. If you do not embrace the challenges and accept that change is the part of life you will be stressed.
2. If you feel sad, angry or afraid and do not know how to calm and soothe yourself then you become vulnerable to stress. The ability of controlling emotions can help to bounce back to the situation.
3. If you do not visualize the intensity of situation, including how much time will need to cope with it and how to overcome the situation, you will be stressed.
4. If you feel lonely and isolated, your vulnerability to stress will be greater.
5. More importantly your procrastination rather than the actual problems, demands of situations make you feel more stressed.

You may also like:

Ways To Tackle Eeverday Stress And Tension!

How Stress Affects Men And Women Differently?

Pregnancy Stress And How To Beat It

Effects Of Stress On Hair


Sign and Symptoms of Stress

Some of the sign and symptoms of stress are given below. But you should also consult your medical professional before arriving any conclusion as many of these sign may be due to other disease also.

  • Loss of Concentration
  • Anxiety
  • Increases cholesterol level and fatty acids in blood
  • Increased blood pressure
  • Localized inflammation (redness, swelling, heat and pain)
  • Increased production of blood sugar
  • Faster heart beat and respiration
  • Faster blood clotting
  • Erectile Dysfunction
  • Muscular Aches
  • Back Pain
  • Insomnia
  • Fatigue
  • Decreased Sex Drive
  • An increase in “allergy” attacks
  • Dizziness/Lightheadedness
  • Frequent Colds, Infections, Sores
  • Teeth Grinding/Jaw Clenching – Just to mention a few

Remedies for stress

It is very important for you to get familiar with the ways to reduce overall or momentary stress. You may follow right type of lifestyle, eating habits, getting enough sleep and regular exercises but equally important is not to shrug off mental hardship as it will also affect your health adversely. There is one complete guide on stress and stress management. The best way to reduce stress is mental-physical phenomenon. Your mind notion of a danger or exigencies starts the physical cascade of the stress section. To minimize the stress you have to follow healthy way of life in every respect i.e. physical aspects, mental aspects, emotional aspects, social aspects and spiritual aspects.


The complete guide on stress and stress management cover over 30 stress management techniques and more than 100 tips for handling stress. It may guide you how to deal with emotional, health and work related stress. There many more things that have been explained in this eBook to handle stress and stress related problems. This eBook comes with 60 days money back guarantee