Will the Paleo Diet cause nutrient deficiencies?

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I apologise in advance for the rant, and profanities, that may ensue in this post.Lately there has been a massive uproar in response to Pete Evans promoting the Paleo Diet in quite a big way to his many, many followers. Health professionals aren’t happy, going so far as to call Pete “clueless” and even this:

“Mr Evans’ claims are a threat to public health. He should be arrested”

Wow!

I have also seen, around the inter webs, people resorting to name-calling, suggesting that Paleo followers are ignorant and ill-informed.

I take issue with this in a big way. As I am a proponent of the Paleo diet (as an awesome template – I think it can be tweaked to suit the individual), these individuals are implying that I am ignorant. The worst thing you can call me is an idiot. Because I know I’m not. Now I am not trying to be a show-off, but I take pride in being well-informed and somewhat of a nutrition nerd. I graduated from my Bachelor of Nutrition & Dietetics with 1^st class honours. I made the Dean’s Merit list 3 years in a row. Hardly the results of an ignoramus, right?

On top of this, do you really think I would willingly encourage people to follow something that is dangerous? Do you really think Pete would, either? This is the way his kids eat – do you really think he would want to put them at risk?

So I decided to sit down and figure out if we could achieve the RDI (recommended dietary intake) or AI (adequate intake – used when RDIs are not available) on a Paleo Diet? Or would we perish from multiple nutrient deficiencies? Let’s take a look (the list of foods is not exhaustive)….

Omega 3 fatty acids – AI = 0.8g

140g salmon – 0.86g
100g sardines, with bones – 2.6g
30g flaxseeds – 6.6g

Dietary fibre – 25g/day

1 large boiled white potato – 8.3g
1 cup broccoli – 5.1g
1 cup kale – 2.6g
½ cup red capsicum – 1.56g
1 kiwi fruit – 2.1g
¼ cup sunflower seeds – 3.1g
1 medium apple – 4.4g
½ cup shredded coconut – 6.5g
½ cup sweet potato – 4.2g
30g almonds – 3.7g

Vitamin B1 (Thiamin) – RDI =1.1mg

100g pork fillet – 1.5mg
100g bacon – 0.7mg
50g sunflower seeds – 0.85mg

Vitamin B2 (Riboflavin) – RDI =1.1mg

50g beef liver – 2.45mg
2 boiled eggs – 0.51mg
100g mushrooms – 0.37mg

Vitamin B3 (Niacin) – RDI =14mg (niacin equivalents)

140g salmon – 11.2mg
50g beef liver – 6.3mg
½ cup mushrooms – 3.5mg
85g chicken breast – 16.8mg
85g canned tuna – 15.2mg
30g sunflower seeds – 3.2mg
1 large boiled white potato – 4.6mg

Vitamin B6 (Pyridoxine) – RDI =1.3mg

140g salmon – 0.86mg
50g beef liver – 0.51mg
1 large boiled white potato – 1.02mg
1 medium banana – 0.43mg
85g chicken breast – 0.5mg

Vitamin B12 (Cobalamin) – RDI = 2.4ug

50g beef liver – 35.3ug
2 boiled eggs – 1.11ug
140g salmon – 5.8ug

Folate – RDI = 400ug

50g beef liver – 126ug
1 cup broccoli – 168.5ug
½ cup asparagus, chopped – 134.1ug
30g sunflower seeds – 65ug
2 boiled eggs – 44ug

Pantothenic Acid – AI = 4mg

140g salmon – 1.44mg
2 boiled eggs – 1.35mg
100g kangaroo – 0.58mg
50g beef liver – 3.6mg
1 cup broccoli – 0.96mg
1 large boiled white potato – 1.77mg

Biotin – AI = 25ug

2 boiled eggs – 17ug
100g pork chop – 7.5ug
30g almonds – 18ug

Vitamin C – RDI = 45mg

1 cup broccoli – 101.2mg
1 large boiled white potato – 41.6mg
1 cup kale – 53.3mg
½ cup red capsicum – 95.1mg
1 kiwi fruit – 64mg

Choline – AI = 425mg

50g beef liver – 213mg
2 boiled eggs – 1007mg

Vitamin A (retinol equivalents) – RDI = 700ug

50g beef liver – LOADS (85g has more than 1000ug)
½ cup sweet potato – 950ug
½ cup shredded carrots, raw – 330ug

Vitamin D – AI = 5ug

SUNLIGHT!!!
2 boiled eggs – 21.77ug
140g salmon – 15.22ug
100g sardines – 4.6ug

Vitamin E (a-tocopherol equivalents) – AI = 7mg

2 boiled eggs – 1.03mg
¼ cup sunflower seeds – 12.7mg
30g almonds – 7.9mg

Vitamin K – AI = 60ug

1 cup broccoli – 220ug
½ cup asparagus, chopped – 45.5ug
1 cup kale – 1062ug
1 kiwi fruit – 27.8ug

Calcium – RDI = 1000mg

1 cup broccoli – 62.4mg
1 cup kale – 93.6mg
85g sardines, with bones – 420mg
30g almonds – 30g

Phosphorus – RDI = 1000mg

140g salmon – 365.4mg
50g beef liver – 248.5mg
1 large boiled white potato – 267.2mg
2 boiled eggs – 172mg
¼ cup sunflower seeds – 237.6mg

Sodium – AI = 460-920mg

Most sodium is found in significant quantities in packaged and processed foods. As the paleo diet is devoid of these, a little sea salt added to meals is often beneficial in maintaining electrolyte balance

Potassium – AI = 2800mg

1 large boiled white potato – 1957mg
1 medium banana – 422.4mg
140g salmon – 512.4mg
1 artichoke – 400mg

Magnesium – RDI = 255mg

¼ cup sunflower seeds – 117mg
¼ cup pumpkin seeds – 191mg
2 squares dark chocolate – 190mg

Iodine – RDI = 150ug

2 boiled eggs – 47.3ug
100g mussels – 267.8ug
A sprinkle of kelp or wakame – LOADS

Selenium – RDI = 60ug

2 boiled eggs – 30.8ug
150g salmon – 44ug
1 Brazil nut – 90.6ug

Molybdenum – RDI = 45ug

2 boiled eggs – 5.5ug
1 medium banana – 4.3ug
100g strawberries – 8.6ug
50g dessicated coconut – 11.1ug
50g almonds – 12ug
50g parseley – 20ug
100g spinach – 17.5ug

Copper – AI = 1.2mg

1 large boiled white potato – 0.58mg
½ cup asparagus, chopped – 0.15mg
¼ cup sunflower seeds – 0.65mg
¼ cup pumpkin seeds – 0.43mg
85g oysters – 1.34mg

Chromium – AI = 25ug

1 cup broccoli – 18.5ug
1 large royal gala apple – 14ug
100g chicken breast – 7.8ug
100g potato (red skin) – 28.7ug

Manganese – AI = 5mg

1 large boiled white potato – 0.97mg
1 cup kale – 0.54mg
¼ cup sunflower seeds – 0.7mg
¼ cup pumpkin seeds – 1.47mg
30g hazlenuts – 1.6mg
4 leaves of swiss chard – 0.7mg
85g mussels – 5.8mg

Iron – RDI = 18mg

1 large boiled white potato – 5.7mg
100g grass-fed beef steak – 1.85mg
50g beef liver – 3.6mg
100g spinach – 3.2mg
85g clams, canned – LOADS (more than 18mg)

Zinc – AI = 8mg

85g oysters – LOADS (about 14.1mg)
50g beef liver – 2.6mg
1 large boiled white potato – 2.8mg
2 boiled eggs – 1.05mg
¼ cup sunflower seeds – 1.8mg
¼ cup pumpkin seeds – 2.5mg
100g grass-fed beef steak – 3.6mg

* The nutrient reference values are based on those for a healthy, 30 year old women (i,e, ME!). RDIs etc are different for people with chronic (or even acute) health conditions.

It would seem that the only nutrient reference value that might be a struggle to meet is calcium. Given that dairy is a main source of calcium, this would put Paleo-folk in the same camp as vegans, some vegetarians, and the millions of people who are allergic to, or cannot tolerate dairy. If you’re like me, you might not be able to tolerate soy either (it gives me a nice face rash). So what would you say to these people in regards to their calcium intake? Would you call them ignorant? Would you tell them to stop following their “fad diet”? Would you scoff at their choices? I would hope not. Some Paleo-people actually choose to include dairy, which would make this a moot point. And while we’re at it, most people have the calcium-loaded dairy with cereals, breads, crackers, coffee – all of which have components that bind up the calcium, making it less bioavailable. What say you now?

Also of note – beef liver really is a rock-star food, and just 50g of it packs a nutritional punch. In fact, just 50g of liver meets 38% of our nutritional requirements for day! AND it is cheap. AND it is sustainable, respectful and minimises waste. Many health pratitioners would turn their nose up at the idea of eating beef liver, describing it as “disgusting” and “who would eat that?”. That is not for us to decide. Our job is to inform people of the best sources of nutrients. It is not our job to impose our beliefs and our tastes on others. And who would eat liver? Pretty sure our grandparents loved the stuff. Most of South America still do! So get over yourself!

Our job is also not to decide what is too expensive for people without knowing them. Our job is to help them prioritise their health, giving strategies based on their current budget and lifestyle, so they can live life to the fullest. So they don’t have to spend money on unnecessary drugs for diet-related illness. So they can be productive at work and make the money they need to pay the bills.

In the end, we all want to improve the health of others, right? And we can probably do that better by working together on things we agree on, rather than blowing our differences out of proportion and calling each other names. Correct?

10 Daily Habits To Sleep Better

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A good night’s sleep kept you fresh and rejuvenated all through the next day. Unfortunately, not many of us have a sound sleep at night due to various personal and professional reasons. If you have been tossing and turning your bed for hours together in your bed every night, this article is for you. Ensure that you follow these ten habits so that you can sleep better and live a healthy life.

Set a structure

Your body is a system just like your computer. It needs a particular structure that it can understand and obey. Hence, the first habit that you have to inculcate is to go to sleep at the same time every day. It can take time for your body to adjust in the first few days, but you see improvements as days roll by.

Short nap times

When you sleep well in the afternoon, your body and mind cannot sleep properly at night. It is better to avoid sleep during the day. However, if you must, limit your nap timings to about 15 minutes strictly.

Create an ambiance

Never go to bed with a restless mind. Stress will never lead to sleep. Have a warm glass of milk or take a warm bath, read a book or listen to some soothing music about an hour before your bedtime. This will relax your mind and help you sleep better.

Physical exercise is a must

It may surprise you, but it is important to have an active physical life to sleep peacefully at night. It may surprise you, but it is important to have an active physical life to sleep peacefully at night. A simple routine walk for about 45 minutes every day, without fail, can bring a structure to your sleep pattern as well.

No heavy meals

Eat light and drink something warm to get good sleep. Also avoid cold drinks, beverages like tea or coffee, alcohol and smoking at least a few hours before your sleep time.

Reduce screen time

It is better to put your mobiles aside and switch off your television at least an hour before you go to sleep. Use the last hour before sleeping for relaxing activities as mentioned earlier. When your eyes are stressed from too much of mobile or TV usage, you cannot have a sound sleep.

Comfortable bed

Your bed, bed covers, and pillows should be clean and soft so that it encourages you to sleep well. If you wake up with a backache or neck sprain, it means that you have to change your bed.

Breathing and meditation

These two are the best relaxation techniques that you can ever try out in the hour before your sleep if you want to keep your mind relaxed. Take deep breaths and do some relaxing muscle exercises so that you get some mental relief.

Keep your lights down

As your sleep time nears, you need to keep your lights down so that your brain gets the signal that it has to stop thinking and start relaxing. A dark and cool room helps you to sleep better than a brightly-lit room.

Have a balanced diet

This is an important point because when you eat too many carbs or proteins on a daily basis, you cannot sleep well because of problems like stomach upsets. Drink lots of water and ensure that you eat a balanced diet every day so that you get enough nutrients to keep you healthy and stress-free.

Practice these tips right away and enjoy a sound sleep for a healthy living, today onwards.

What You Need To Know About Sexual Health

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Sexual health is more than about the avoidance of sexually transmitted diseases. It is comprised of many things regarding reproduction, taking care of your body and knowledge in all issues relating to sex.

In order to keep your sexual health on track, there are some things that you should know. To stay in the loop, check out our list of what you need to know about your sexual health and how to keep it going well.

Avoid Sexually Transmitted Diseases

First and foremost, you should try your best to avoid sexually transmitted diseases (STDs). You have to be safe when it comes to having sex, so make sure that you have measures in place for protection. This can be done with condoms, sponges or spermicides. As long as you are able to protect yourself, you should be able to avoid disease and unwanted pregnancies.

There are a multitude of diseases and infections you can receive as a result of having sex with someone. Before having sex with someone new, you may want to have them tested so that you aren’t contracting syphilis, gonorrhea or any other infection through intimate contact. You can also get yourself tested to avoid sharing these unwanted diseases and give your partner comfort in knowing that you’re on the same level playing field.

While some say that abstinence is the key to avoiding sexually transmitted diseases, we are all social creatures and abstinence is probably not the ideal solution for active couples. Some STDs can be treated, but there are others that have no cure or treatment available, so this is not something you should take any chances with.

It might be uncomfortable for you to talk about, but doing so is a sign of sexual maturity.

Know About Your Reproductive Health

If you wish to conceive children at some point in your life, then you need to know how to take care of your reproductive organs. For men, this can mean cleaning your genitalia thoroughly, especially in the case of foreskin and keeping track of your sperm count. For women, this can mean choosing whether or not to douche and keeping track of your ovulation cycles.

When you take great care of your reproductive health, you are able to enjoy sex with the reward of having children in the future. It also means that you should have access to quality methods of birth control if you wish and the means necessary to access reproductive medicine if needed.

Sexual health doesn’t just encompass the absence of sexually transmitted diseases or infections, but also your physical, emotional and mental well-being with regard to your sexuality.

Free Yourself From Sex Related Guilt

Depending on how you were raised, there is a good chance that you were brought up to be ashamed of how you think about sexual activity. When you first learned about sex, it probably wasn’t something that was openly talked about in your home. Thus, when it comes to enjoying sexual activities with our partners, we sometimes worry about what is considered socially acceptable with regard to our bedroom activities.

Regardless if it’s religious or societal pressures, we have all been conditioned to feel guilty about our enjoyment of sex. For that reason, we don’t talk about sex and sometimes feel embarrassed when it gets brought up in casual conversations – even with our partners.

You have to feel educated about all things related to sexual matters, but you shouldn’t feel guilt for knowing what you like and getting it. Feel free to express yourself sexually with your partner and don’t worry about any guilty feelings.

It is natural to want to feel like we can freely express ourselves with our partner – because we are sexual beings. Despite religious feelings on the topic of sex, enjoy your partner and educate them on what you like in the bedroom.

Sexual Health Questions For You And Your Partner

It is also natural to have questions about your sexual health and it’s best to get them out of the way before getting to that stage with a new partner. Ask your partner the following questions and give them your answers so that you can both learn about each other’s sexual health:

Have you been tested for STDs?
Do you use condoms?
Are you sleeping with other people right now?
How would you feel in case of an unexpected pregnancy?
Are you taking any prescription medications?
Do you get a yearly physical?

These questions aren’t intended to be your typical first date talking points, so make sure you are getting to know someone that you intend on having sex with before you go through with the act. The key to quality sexual health is regular doctor’s visits, knowledge and protecting yourself from unwanted diseases or pregnancies.

Studies have shown that a third of women don’t feel open to discussing their sexual health with their partners. So, in order to combat those figures, we must encourage both men and women to become more open to discussing these matters freely. To do so promotes a better quality of sexual health and works toward preventing the spread of sexually transmitted diseases.

Sexual health all boils down to our ability to embrace and enjoy our sexuality throughout our entire lives. It has been proven to be an important aspect of physical and emotional health and consists of many facets. Being sexually healthy can be attributed to our understanding that our sexuality is a natural part of life, recognizing and understanding our sexual rights, having access to quality healthcare and education, the prevention of unwanted STDs and pregnancies, the ability to experience sexual pleasure and the ability to communicate our feelings on sexual health with our partners and healthcare providers.

Having an excellent source of knowledge with regard to these matters helps us to talk more openly about how we would like to express ourselves sexually. In doing so, we are able to maintain a healthier approach to our own sexuality and can pass that freedom to express ourselves on to others.

Workout Motivation – Empowering Yourself

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I used to feel down a lot. And I mean A LOT. Every time something wouldn’t wort out MY way, I’d feel bad. Just like if the universe was against me all the time. A girl helped me realize there was something wrong with me and that universe really didn’t care about me ?

I started to read the kind of books I would have laughed at a few months before. I really think it helped me gain some wisdom. And now I’m positive 99% of the time, no matter what happens.

I now enjoy reading these books a lot. You know what they say? Bathing doesn’t last, so does motivation. You need some everyday…

But reading does take a lot of time too. Hopefully, some smart people have put together some nice speeches, with nice background music, so you can listen to wisdom while training.

When working out, I prefer listening to those rather than pure training music. It helps me go further.

Will it help you too? I think so…

Credits go to original creators.

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10 Foods That Fight Belly Fat

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You have tried a lot of fitness schedules and diet patterns and knocked off those extra kilos from your body. However, do you feel that something is missing? It’s nothing but your growing belly fat. This is the hardest nut to crack in your weight loss schedule, and it may take a long time for you to see that flat tummy once again. However, here are ten foods that help you burn belly fat faster than you expected.

Nuts

Nuts, especially walnuts and almonds help to keep your tummy full and increase your metabolism levels to a large extent. They are very good sources of good fats, and you need to include them as part of your daily diet.

Fruits & Vegetables

Fruits are great sources of essential nutrients like vitamins & minerals, but they are very low in calorie content. Citrus fruits, especially, are great energy boosters and help you burn belly fats rapidly. Green, leafy and colored vegetables are rich in minerals and have no fat content in them.

Oats

Flavorless oats are devoid of refined sugars, and they are rich in insoluble fiber and good carbohydrates. They act as a catalyst for your digestion and help you burn fats very quickly. Fitness experts recommend having flavorless oats with skimmed milk for breakfast regularly, to see a visible reduction in belly fat.

Beans & Legumes

These help in muscle growth and to regulate your digestive system, thereby reducing your cravings and helping you to burn belly fats quickly. They also make you less prone to cancer and blood pressure.

Eggs

Eggs are a great source of proteins, and they are good antioxidants as well. Boiled eggs, especially, contains leucine, which helps in aiding digestion and burning belly fats. It is highly recommended that you should have one boiled egg at least with breakfast every day.

Turkey & lean meats

These are not only tasty but also great for helping digestive disorders. They are great for muscle buildup, improved digestion system and boosting immunity, which naturally helps your body to burn fats quickly.

Fish

It is important to eat only those fishes like salmon, tuna or anything else that are rich in Omega 3 fats. These are good fats and make your stomach full. Therefore, your hunger pangs are reduced, and your belly fat is reduced to a large extent.

Spices

Consider adding more spices like turmeric, ginger, cayenne, and garlic in your daily diet to boost your metabolism rate, detox your liver and burn fats quickly. Most of these spices are anti-bacterial and anti-inflammatory, thereby boosting your immunity as well.

Coconut oil

Contrary to popular belief, coconut oil isn’t unhealthy. Rather, it is a rich source of medium chain fatty acids like triglycerides, which give your metabolism rate a huge boost and help you burn fats quickly.

Onions

Onions are prebiotics foods that promote the growth of good bacteria in your body. These good bacteria play a vital role in regulating the insulin levels in your body and increasing your fat-burning capacity.

In a nutshell, you should have a balanced diet every day that includes a lot of water, fruits, vegetables, and nuts to flaunt a flat belly within months.

9 Steps to Seducing a Woman

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If you are going to be intimate with a woman for the first time, then you should work on your powers of seduction. When you can seduce a woman and do it right, they turn into putty in your hands. Forget about talking dirty for the time being. Your best bet to seduce your lady is to follow the tips below to ensure that she is the complete focal point of your sexual escapades.

With the steps provided, you can be on your way to the ultimate seduction of that special lady in your life. The first eight tips are for those men who are in new sexual relationships, while the last tip is dedicated to men in longer term relationships.

Kiss Her Gently – Women enjoy a tender touch from a man, especially in the beginning of any sexual relationship. Try kissing her softly and leaving her wanting more. This will work to get her ramped up for the events to come. It may even cause her to want to take over and handle things on her own.
Touch Her – Go slow with touching and pay attention to her body’s response to your touch. Pay attention to details when it comes to something she signals feels good and what doesn’t. If she moves in closer to your body, you can take that as a signal that she is enjoying what you are doing. If she backs away or flinches, regard that as something that she may not wish to have repeated. Listening to her body language can help you do what you’ve set out to do and that is giving her an orgasm that she will never forget..
Ask Questions – Many women climax based off of different stimulation. When doing any kind of sex act with your lady, ask her if she likes the way you are touching her with your hands, mouth or other body parts. She may be shy, so you can ask if she wants you to go faster or slower. When you ask questions, it shows her that you care about her having the best possible sexual experience. Questions like, “Are you enjoying this?” or “Should I slow it down (or go faster)?” will communicate to her that she is in the driver’s seat when it comes to the intimacy of the act that you are sharing.
Listen to Her – If you are asking questions of what your lady enjoys, then you should actively listen to everything she is telling you. Paying attention to her body and responses shows her that you aren’t merely participating for your own satisfaction.
Have Confidence – Even if you don’t have confidence with regard to your sexual exploits, fake it. Displays of confidence makes her feel more secure in having you as a sexual partner. If you are confident, then she can relax knowing that you are fully in charge of giving her pleasure.
Focus on Her – For the first few times of sexual intercourse with a new lady, you want to place all of the focus on helping her achieve orgasm. Many men can go through relationships with women and not know exactly what she likes. If you can learn what she enjoys early on, your relationship can progress and flourish. If you make sex all about her, she will always return the favor with enthusiasm.
Don’t be Selfish – Think about giving her pleasure and worry about what comes next for you later on. When you give up the selfish thinking, you can open yourself up to giving her the best sex she has ever had. If she sees that you are a giving person, then she will be open to being more giving with you.
Keep it Simple – At least in the beginning of any new sexual relationship, you are going to want to keep the sexual shenanigans simple. It isn’t cool to break out the whips and chains during your first sex session, so keep the sex play to regular, vanilla sex. There will be time for you to share your fantasies with each other, but in the beginning, you should concern yourselves with pleasing each other.
Be Adventurous – For those who have been in a long-term relationship, this one is for you. Be adventurous when it comes to sex and it will make your relationship last even longer. I’m not talking about having sex in a public place like a library, but a change in scenery could do you both some good. Rent a hotel room with a Jacuzzi and enjoy yourselves. Put on some mood music, light a candle and kill the lights. She will love the idea and will be relaxed in this new environment, completely free from distractions.

Having a great time in seducing the woman of who you wish to be intimate is going to pay you back ten times over. When your lady realizes the amount of effort you have placed into satisfying her needs and making her sexual satisfaction the center of your sexual journey, she will be happy and ready to give you back that ten times over.

When you are first intimate with a woman, there is a good chance that you are hoping for a repeat performance sometime down the line. If it proves to be memorable for her, then there is a great chance that you will have the opportunity to progress in your sexual exploits together. When you are both comfortable, you can move in with the dirty talk, sex toys or anything else that suits your fancy. Overall, you want to encourage her to feel open and honest with everything you are sharing together, sexually and otherwise.

10 Reasons To Drink Fresh Juice Daily

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If you want to enjoy a healthy life, you have to resist your temptation to drink those carbonated sodas and start drinking fresh and natural juices, instead. These juices have a lot of nutrients and help you in many ways like these:

Holistic wellness

Fresh juices made from fruits and vegetables are packed with essential nutrients like vitamins, minerals, fibers, phytochemicals and much more. They boost your immunity and metabolism rate, keep your blood pressure and sugar levels under control and guarantee the overall wellness of all your vital organs.

Weight management

Juices made from beans, avocado, and others have a great impact on your metabolism rate and help your body to burn fats quickly than storing it in inappropriate places. When you include more of these juices in your daily diet, you will see a visible improvement in weight loss.

Detox agent

Fresh juices act as a detox agent for your stomach and liver, thereby helping you to improve all problems related to digestion. Since your metabolism rate improves greatly, your liver breaks down the fats in the foods immediately.

Energy savings

When you eat solids, especially junk foods, your body has to go through the step of converting this into liquids before absorbing. However, when you drink fresh and healthy juices, you are saving your body from the conversion step, thereby saving more energy in the process.

High on antioxidants

When you make fresh juices from antioxidant-rich fruits like apples and avocados at home, you can be sure of getting enough antioxidants for the day from them. It is highly recommended that you make these juices freshly at home to get the required nutrients. Canned or bottled juices are not a healthy option.

Variety and taste

With fresh juices, you can mix and match as many or as little fruits & vegetables that you may like to get your daily dose of nutrients. Some days you can have a mix of orange & beet juice; on some days you can have a mix of lemon, ginger & spinach and more.

Improves hydration levels

Some people may not drink the required level of water every day. Fresh juices are a great option for them. These juices are loaded with water content, which helps them to stay hydrated all through the day and flush out toxins.

Mitigates risk of various ailments

When you drink fresh fruit or vegetable juices every day, you can easily get your daily dose of nutrients without trying too hard. This makes you less prone to ailments like acne, skin allergies, respiratory problems, bladder cancer, anemia, cervical cancer, cold & flu, fatigue, depression, kidney stones and more.

Less effort

When you have to cut or boil/steam fruits and vegetables daily, it may require a little bit of effort form you, especially if you don’t prepare well in advance. However, with juices, you can do away with this, as it is very easy to blend the ingredients and make a healthy juice within minutes.

Absorption of nutrients

With homemade fresh juices prepared from nutritious fruits and vegetables, your body finds it easy to absorb the nutrients like fiber, vitamins, and minerals and this gives a huge boost to your immunity levels.

They are tasty, and they are easy to make; so what’s stopping you from including fresh juices in your daily diet?

Office Workers’ Back Pain – Fix it now!

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Students, bankers, office workers and others working white collar jobs at some point in their life will complain about back pain and irritated shoulders. After working long hours behind the desk and even attempting to change position every once in a while, people still get these complaints. The main overarching common ground all these activities have in common is that they result in long hours of working behind a desk. How does seating position affect your back? Can you limit bad posture? And could buying a proper office chair eliminate the issue?

Individuals in their studies or working desk jobs spend the majority of their day behind a desk. Even though this is the case, people tend to set their chair too low in comparison to their desk, which results in a posture that is not ideal for your upper body and back. Generally, this results in a hunched posture, looking down onto your screen, especially so if you’re working with a laptop. The most common causes of back pain in an office scenario results from awkward posture, working with your arms in a less than ideal position above shoulder level, chronic stress placed on your shoulders (even in small amounts for a prolonged period of time can turn out to be detrimental), and ‘static loading’ (when you hold your body in a certain position for a prolonged period of time straining the muscles).

One of the most obvious solutions to this is to adopt correct posture. Set your chair to the correct height, this is the point at which you can comfortably rest your hands on the keyboard without having to hunch up over it. Find a position in which you can comfortably keep your shoulders back in a relaxed position. Setting your computer monitor to a higher level so you do not have to bend your head to look at it also goes a long way in correcting faulty posture. When this change is first implemented the body needs to get used to it first, therefore thought needs to go into the deliberate positioning of your body and limbs. Once the cause of the shoulder and/or lower back pain has been corrected, other small tips could help prevent future injury. Taking frequent small breaks to relieve your body from its static position, or doing some stretches to change your position slightly goes a long way in office environment activity health!

The main reason behind lower back pain in office workers is usually the stress their position takes on the surrounding muscles. To prevent the pain individuals should adopt a comfortable and correct upright seating position. Buying a proper office chair and setting this to the right height would go a long way in correcting posture. Take frequent active short breaks that require you to stand up and change your position, perhaps even consider stretching systematically in a free space during your lunch break if your office offers such a place. This would help relax your back muscles and get them ready to work for the remainder of the day!

Did you know that back pain could be caused by digestive problems?

References

“Avoid Shoulder Pain At Work”. 2020. Healthline. http://www.healthline.com/health/chronic-pain/shoulder-pain-at-work#overview1.

“How To Survive Sitting All Day”. 2020. Nerd Fitness. https://www.nerdfitness.com/blog/how-to-survive-sitting-all-day/.

Maher, Brian. 2020. “Why Your Desk Job Is Causing You So Much Pain”. Philadelphia Magazine. http://www.phillymag.com/be-well-philly/2015/01/14/office-work-pain/.

10 Daily Habits To Improve Memory

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Keeping your brain fit and young is very important. People who give exercises to their brain and maintain it in a healthy condition are less likely to suffer from memory-related illnesses like dementia and Alzheimer’s, in the later stages of their life. Here are some simple habits that you can inculcate, to improve your memory power and boost the health of your brain.

Sleep well

Your brain must take enough rest to stay rejuvenated for a long time. Hence, you need to sleep well every day. Adults need around 7 to 8 hours of sound sleep at night to keep their brain active and healthy.

Get enough physical exercises

Proper blood circulation is vital to brain health. Walking, jogging, aerobic exercises or other gym routines should be included in your daily routine for about 30 minutes to improve your brain’s concentration and attention capacity.

Keep learning new skills

Learn a new language or skill; solve crosswords or learn to play a game of chess with friends. These help your brain to think, and in the process, it remains fit and fine.

Laugh a lot

When you laugh out loud, you are releasing stress hormones from your body. Read a joke, share it with your friends or just laugh out loud for at least 20 minutes every day to keep your brain in control.

Multi-tasking is good, but not always

At the office, you may be required to do many things at the same time. This can build up stress in your body and mind. However, most of us do multitasking at home as well. Start doing one thing at a time whenever possible to give enough rest to your brain.

Balanced diet

Having healthy meals every day helps you to stay focused and active throughout the day, thereby keeping your brain healthy. Drink a lot of water and limit alcohol consumption and smoking for active brain health.

Limit white sugar intake

We all know that white sugar is deadly for our health, but here is a piece of information that could be news to many of us. White sugar not only weakens our heart; it also brings down the functioning of the brain as well.

List down tasks

Make a list of “to-do” tasks each day and tick them off as you complete them. This will help you prioritize your work and focus your energies in the right direction. Listing out things improves your memory to a great extent.

Oral health

A recent medical study proved that good oral health is directly proportional to brain health as well. You need to brush and floss thoroughly every day (twice at least) to prevent bacteria like Porphyromonas gingivalis. When this bacterium spreads inside your mouth, it can cause the decline of vital organs like the brain.

Stay positive

If you want to improve the health of your brain, you should stay away from negative expressions like anger, jealousy, depression, grudge, etc. Stay motivated through meditation or yoga and spread positive vibes wherever you go.

Start inculcating these habits in your life to enjoy an active mental state even when you become old.

Sacroiliac Joint Dysfunction: Causes, Symptoms and Treatment

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The sacroiliac (SI) joints are located near the bottom of the spine; they connect the sacrum with the iliac crest (pelvis) on either side. These joints have limited mobility, they help carry the weight of an individual’s upper body when standing, and aid in movements such as walking. According to research by Szadek et al (2009) and other previous studies conducted, 15-30% of all patients who come in for professional help (complaining specifically of lower back pain) suffer from SI joint dysfunction.

There are various causes for SI joint dysfunction including osteoarthritis, pregnancy, and conditions which alter the standard walking pattern of an individual can result in increased stress on the SI joint. If patients already have a lower back disorder this could also increase the risk of SI joint dysfunction as the body tries to adjust posture to minimize pain and therefore possibly place more stress on the joint. Two main overarching consequences from the various possible causes are said to trigger the pain; increased or decreased movement of the joint.

The most common symptoms of SI joint dysfunction include back pain, and possible pain along your buttocks, groin or upper back leg; the pain itself very rarely spreads down past your knee. This pain is generally felt when standing up, walking or even lying on one’s side for a prolonged period of time. Patient’s tend to feel relief when lying on their back. These symptoms are very general and can also be attributed to other mechanical issues in your back or body, therefore, patients who wish for an accurate diagnosis come in for further professional tests.

Professional diagnosis of SI joint dysfunction may include at its most preliminary stages X-rays to grasp the positioning of the bones in the area of pain and, as Arnbak et al (2016) suggest in their research, intra-articular injections with local anaesthetics, and a series of mobility tests to provoke the pain and try to isolate the cause and origin.

In a lot of cases, once the diagnosis has been made and the cause identified (if possible), treatment includes rest; individuals are advised to stop the activity which causes the pain. This is not always a realistic treatment option; as a pregnant individual cannot suddenly decide to stop being pregnant. Other treatment options include pain killers, an injection of cortisone to try and limit inflammation, and physical therapy. Physical therapy covers a range of different possible treatments including massage, stretching or stabilizing exercises to strengthen the muscles and ligaments surrounding the joint, correction of bad posture and even possibly advised exercises such as yoga to increase joint stability.

SI joint dysfunction cannot be self-diagnosed accurately, as the symptoms identified can also be attributed to other underlying causes. If you are experiencing severe pain refer to an expert for professional treatment and support (go directly to a physiotherapist if possible). Although treatment is often traditional and seemingly simple, it is targeted to your specific problem and therefore more effective than any home remedy internet articles sometimes attempt to suggest.

References

Arnbak, B., Jurik, A., Schiottz-Christensen, B., Van Der Wurff, P. and Jensen, T. (2016). Electronic resources login page – University of Groningen Library. [online] Tandfonline.com.proxy-ub.rug.nl. Available at: http://www.tandfonline.com.proxy-ub.rug.nl/doi/full/10.1080/03009742.2016.1184308?scroll=top&needAccess=true [Accessed 29 Apr. 2020].

Catherine Burt Driver, M. (2017). Sacroiliac Joint Dysfunction (SI Joint Pain) Symptoms, Treatment, Causes – What is the treatment for sacroiliac joint dysfunction? – MedicineNet. [online] MedicineNet. Available at: http://www.medicinenet.com/sacroiliac_joint_pain/page7.htm [Accessed 29 Apr. 2020].

Fortin, J. (1993). Sacroiliac Joint Dysfunction. Journal of Back and Musculoskeletal Rehabilitation, 3(3), pp.31-43.

Steven G. Yeomans, D. (2017). Treatment Options for Sacroiliac Joint Dysfunction. [online] Spine-health. Available at: http://www.spine-health.com/conditions/sacroiliac-joint-dysfunction/treatment-options-sacroiliac-joint-dysfunction [Accessed 29 Apr. 2020].

Szadek, K., van der Wurff, P., van Tulder, M., Zuurmond, W. and Perez, R. (2009). Diagnostic Validity of Criteria for Sacroiliac Joint Pain: A Systematic Review. The Journal of Pain, 10(4), pp.354-368.