Monthly Archives: September 2016

Balanced Health Triangle

The term ‘wellbeing triangle’ was conceptualized in 1997 by 120 eighth-graders of the Tanana Middle School in Fairbanks, Alaska. The understudies were given an assignment of composing expositions on wellbeing issues that tormented them and other eight graders in their area. The exploration was a piece of the region’s wellbeing educational modules that took around 10 days to wrap up. Regular 1 hour of educational time was committed to investigating and considering over different wellbeing issues. At last, the study came down to inquiring about on key parts of health―physical, mental, and social―that influenced general prosperity. The wellbeing triaSectionCardngle relates each of the 3 parts of wellbeing, which means if any one perspective is not beneficial, it can negatively affect the other two. It is expounded underneath:

Consider a party person who may show good social skills, but the habit of partying late at night can disturb his sleeping pattern, in turn, affecting his physical and mental health. Now, consider a person who religiously follows his diet and exercise, but ignores attending social events and interacting with friends. This lack of social mobility can also be bad for mental health as the person may feel isolated, which may lead to depression. So, one can see how the sides of the triangle that stand for different aspects of life are interdependent on each other. Therefore, it is essential to balance all the sides of the triangle to achieve overall well-being. A balanced health triangle is an indication of high levels of well-being and life satisfaction. The following Buzzle article elaborates more on ways to have a balanced health triangle.

Balancing Health Triangle

In order to achieve a balanced health triangle, it is necessary to take care of the physical, mental, and social aspect of the health. Lifestyle changes that promotes overall well-being is the key to balancing the personal health triangle. It is discussed below.

Choose Healthy Foods

Making wise food choices is critical to balance the health triangle. Eating nutritious foods should be your top priority as it has a positive impact on your physical health and quality of life. The physical side of the health triangle depends on eating healthy foods. Follow a well-balanced diet, which means, eat healthy foods from each food group. Vegetables, fruits, grains, dairy, and proteins are the 5 food groups that provide ample nutrition.
Add variety to your diet by including different foods within each food group. Fat-free milk, low-fat yogurt, beans, peas, nuts (almonds and walnuts), salmon, and lean meat are some of the healthy choices from dairy and protein food groups. When it comes to eating healthy, one simply cannot forget fruits and vegetables that are excellent sources of vitamins and minerals. Eating vegetables in the form of salads is an easy way to add nutrition to your diet. As far as grains are concerned, choose whole grain products as they are more nutritious than refined grain products.

Exercise Daily

Besides eating healthy foodstuffs, it is imperative to exercise daily to stay physically fit. Exercising for at least half an hour can go a long way in keeping you fit and fine. Simple low-impact activity, such as brisk walking for around 45 minutes, can provide high health dividends and balance the physical aspect of the triangle of health. If possible, you could go to a gym and get a good dose of cardio and weight training. In case you feel exercising at a gym is not your cup of tea, there are other ways to stay in shape. Going for swim or playing sports like soccer, basketball, and tennis, or any other activity that you enjoy along with your friends, can also help you to stay fit.

Stay Mentally Active

While physical activity is important, one should not ignore the mental aspect of life to achieve a balanced health triangle. So, to stay mentally active, one can solve crosswords, jigsaws, puzzles or any other brain teasers. These brain exercising games that boost mental activity have been proven to reduce the risk of age-related mental decline. Practicing relaxation techniques, such as meditation and yoga, can also help improve mental health.

Avoid Unhealthy Influences

To maintain good health and to stay in the best of shape, refrain from alcohol, tobacco, and drugs. Smoking and risky sexual behavior along with poor eating habits can negatively affect all 3 sides of the health triangle; hence, these need to be avoided.

Practice Good Grooming Habits

Practicing good grooming habits makes us feel good, which in turn has a positive impact on our physical and mental health. This also facilitates social interactions. So, make sure you shower everyday, wear deodorant, brush twice daily, put on clean, ironed clothes, wash your hands and shave whenever necessary, comb your hair, and most importantly, ensure that your shoes are clean and well-polished. These habits of good personal hygiene can also help increase confidence, self-esteem, and moreover, encourage positive interactions.

Take Rest

Yes, exercise and healthy diet are crucial for good health, but that does not mean you should ignore rest. Inadequate rest or sleep can lead to medical issues and ruin your health. Not taking enough sleep has been linked to obesity, behavioral problems, and weight gain. So, make sure that you get enough ‘shut eye’ (7 to 9 hours) to stay healthy and feel energetic throughout the day.

Be Social

The social aspect is as important as physical and mental aspect of your health, in balancing the health triangle. Research has shown that social interaction also has a positive influence on our health. A healthy social life can go a long way in reducing stress, elevating our mood and enabling us to manage the ups and downs in life in a better way. Being surrounded by good friends is a lot more comforting, and provides social and emotional support especially in times of grief. Friends and companionship can act as an emotional healer and can have a major impact on our well-being. As simple as sharing meals can help strengthen relationships. You can improve your social health by making new friends and taking part in group games that help nurture friendships.

Health Benefits of Moringa

Moringa, otherwise called the Miracle Tree, is a multipurpose plant, as the leaves, cases, natural products, blossoms, roots, and even the bark of the tree can be used. It is likewise called the Drumstick Tree by Britishers, while in Philippines it is known as malunggay. The logical name of this tree is Moringa oleifera. It is a powerhouse of minerals, amino acids, and cancer prevention agents. Accordingly, it is generally advanced in destitution stricken zones, to counter lack of healthy sustenance. While ordinary treatment strategies take months to counter this issue, utilization of the parts of this tree may take only a couple days to treat it. Its uses extend from being a water purifier to ensuring the skin furthermore, to make aromas and showers. The gum of this tree is a diuretic and astringent and can be useful in treating asthma.

Health Benefits

Seeds

  • The powdered form of moringa seeds is very well-known to treat scurvy, a common skin disease caused by bacterial infections.
  • Crushed seeds are beneficial for purifying and clarifying water to make it available for domestic purposes. The seeds also minimize bacterial concentration of the water, thereby, making it drinkable.
  • They can be used as a relaxant for epilepsy.
  • The seeds consumed in roasted form, encourage urination, thereby, treating urinary problems.
  • When the seeds are roasted, pounded, and mixed with coconut oil, can treat gout, arthritis, rheumatism, sexually transmitted diseases, etc. You just have to apply the above-mentioned mixture to the problem area and see the results.
  • Along with perfumes and sprays the seeds are also useful in manufacturing aromatherapy oils.

Leaves

  • Our body needs calcium for proper growth and maintenance of bones, to prevent and treat bone-related diseases, like osteoporosis. This calcium is normally obtained from milk through daily consumption. However, it may come to you as a surprise, that the leaves of moringa tree contain four times more calcium than that is present in milk. Also, the amount of protein in these leaves is twice the amount present in milk.
  • Bananas are a rich source of potassium, however, the drumstick leaves contain seven times more potassium than bananas.
  • The leaves also contain three times more iron than spinach. Hence, adequate consumption of these leaves can be helpful in preventing anemia.
  • The leaves are extremely beneficial in stimulating metabolism. They are the nutrition boosters, which are known to promote a feeling of well-being in people.
  • They are well-known to provide non-sugar based energy, which means, you can include these leaves in your weight loss diet. On the other hand, diabetics can also keep their sugar level under control.
  • The paste of the leaves beautifies the skin and is, therefore, applied by women to their skin regularly.
  • Oranges contain a large amount of vitamin C, however, the leaves of the miracle tree contain seven times more vitamin C than oranges.
  • The leaves are also rich in beta carotene containing three to five times more beta carotene than carrots.

Flowers

  • The flowers are an effective home remedy for cough and cold. In rural areas, people boil these flowers in water and drink it in the form of tea, for instant relief.
  • They improve the quality and flow of the breast milk when breastfeeding, if consumed in the form of a juice.
  • Like other parts of the tree, the flower juice also encourages urination, which helps in treating as well as preventing several urinary problems.

Pods

  • The pods or fruits of moringa are also known as drumsticks and they taste like asparagus.
  • These drumsticks, especially the raw peas inside these sticks, are a rich source of fiber, iron, potassium, and vitamin C, which helps in treating problems related to the liver and the spleen.
  • High protein and fiber content in pods, helps in treating diarrhea.
  • These fruits are an excellent source of vitamin A, which is helpful in maintaining proper vision. Consumption of the pods helps in preventing night blindness and other eye problems in children as well as adults.

Roots

  • A mixture of pounded moringa roots and salt is made into a poultice, which is extremely beneficial for treating rheumatism, relieving arthritic pain, and minimizing lower back or kidney pain.
  • They are also helpful in treating cardiac as well as circulatory problems.

Other Benefits

  • It can be used as a source of bio-fuel.
  • Cooking oil can also be produced from this magical tree. The oil can offer several health benefits that one can get from sunflower oil and olive oil.

Moringa contains more than 90 nutrients and 46 types of antioxidants. With the endless health benefits, it can be termed as the most nutritious tree on the earth. There are no known side-effects of this magical tree, till date. However, it may interact with certain medications; for instance, if it is taken with drugs like aspirin or other blood thinners, it can increase the risk of bleeding. Hence, you can consult your health care professional, even if you have a slightest doubt about its side effects, prior to consumption. Apart from these possible side effects, it can be easily consumed by children as well as adults, as it is the most natural form of herb without any chemicals, even when consumed as a food supplement. Many people have already started using it in salads, porridge, pastas, breads, etc., to reap the everlasting health benefits of this extraordinary ‘Miracle Tree’.

Evident Health Benefits of Apple Cider Vinegar

An apple a day keeps the specialist away, thus does an every day admission of two tablespoons each of ‘apple juice vinegar’ and nectar, blended with a glass of water. The present article enrolls the various medical advantages of apple juice vinegar.

Apple cider vinegar (ACV) is a type of vinegar made from apple cider or apple must, which has a characteristic amber color to it. It is widely used in salad dressings, marinades, preservatives, etc. ACV is known for its medicinal and nutritive properties that help to deal with several health issues including common colds, hair and skin problems, warts, weight control, infection, etc.

Apple cider is an alcoholic beverage obtained by fermenting apple juice. The incubation of such apple cider with the yeast Mycoderma aceti gives apple cider vinegar. The yeast cells metabolize the alcohol (ethanol) present in apple cider, and release acetic acid into the broth, which gives it a characteristic tang and odor. This broth is filtered, distilled, and processed to obtain the sparkling and clear apple cider vinegar we see in the market.

Apple cider vinegar is also available in the organic and unfiltered form. This contains a mesh of M. aceti cells and a type of cellulose, floating in the vinegar. This mesh or cob-web like structure is called ‘mother of vinegar’, and is responsible for several health benefits offered by this wonder vinegar.

Health Benefits
Apple cider vinegar contains a host of vitamins, beta-carotene, pectin, and vital minerals such as potassium, sodium, magnesium, calcium, phosphorous, chlorine, sulfur, iron, and fluorine. Most of the much-talked about benefits of organic apple cider vinegar can be attributed to the presence of these nutrients.

Given below are a few of the health and cosmetic concerns which can be addressed by the use of organic apple cider vinegar.

► Cold and cough
A combination of apple cider vinegar and honey mixed in warm water is a very well-known folk remedy to deal with common cold, cough, and sore throat. Simply mix 1 tsp. ACV, 1 tsp. honey and 1 tsp of warm water. Adding some mashed ginger to this mixture further enhances its medicinal properties. 1 tsp. of this mixture, thrice a day, helps to provide relief from congestion, cough, and a stuffy nose.

► Indigestion
Indigestion occurs due to a decrease in the acid content of stomach. A glass of warm water with 1 tbsp. of apple cider vinegar, before or during a meal, helps to restore the acid balance and improve digestion. It is also useful to deal with acid reflux and heartburn.

► Blood cholesterol
Research has indicated that apple cider vinegar improves the lipid profile of blood by decreasing the levels of triglycerides and low-density lipoprotein cholesterol (LDL-C) or bad cholesterol, as also by increasing the levels of high-density lipoprotein cholesterol (HDL-C) or good cholesterol. This is specially important to manage and/or avoid complications resulting due to diabetes.

► Blood sugar
Several animal and human studies have demonstrated the antiglycemic effects of apple cider vinegar. It improves insulin sensitivity, which is essential to maintain the sugar levels of blood, in people suffering from insulin resistance. However, certain studies have revealed contrasting effects as well, and hence this health benefit remains controversial as of today.

► Weight loss
Apple cider vinegar helps in maintaining a healthy weight, and also aids to achieve weight loss by increasing the satiety levels. This can be achieved by the consumption of 1 tbsp. of cider vinegar mixed in eight ounces of warm water.

► Bone health
The abundance of calcium, potassium, magnesium, and other vital minerals, makes apple cider vinegar a good candidate for maintaining bone health. It serves a preventive measure for osteoporosis, and other degenerative bone diseases.

► Infection
It is known to exhibit antiseptic properties, and is effective against bacterial and fungal infections. Hence it is useful for dealing with ear infection, bladder infection, candidiasis, etc., either by external application or through ingestion. Simply rinsing the ear with diluted apple cider vinegar alleviates ear infection. For bladder infection and candidiasis, drinking a glass of warm water and apple cider vinegar, every night, serves as a useful remedy.

► Cramps
It helps to deal with night cramps and muscle pain owing to its rich mineral content. The same all-purpose tonic – 1 tbsp. apple cider vinegar in a glass of warm water – reduces the frequency and intensity of leg cramps, and the pain associated.

► Warts
To get rid of warts, concentrated form of apple cider vinegar is directly applied onto the affected skin region. A cotton swab dipped in cider vinegar can be taped onto the wart daily, until it goes away completely.

► Hair health
A solution of apple cider vinegar and water, mixed in equal proportions serves as a natural conditioner for hair. It helps to nourish the hair, and achieve the desired shine, and a soft texture.

► Skin health
Half a cup of apple cider vinegar mixed with a cup of water provides an effective toner, essential for soft and glowing skin. A regular use of such a toner will help to maintain the pH balance of skin, avoid skin infections, acne, and thus maintain skin health.

► Cancer
The antitumor properties of apple cider vinegar are also being studied with the objective of studying its role in cancer prevention and control. Its role as an antioxidant in neutralizing the free radicals is also being researched in the same context.

Using Apple Cider Vinegar
The health benefits of this vinegar can be obtained by its daily consumption as a tonic. Two tablespoons each of apple cider vinegar and honey mixed in a glass of water serves as a healthy early morning drink, that caters to various nutritive needs of the body.

Apart from this, it can be included in regular meals through a variety of easy ways. It proves as a healthy substitute for oil in salad dressings, as a pickling agent for fruits and vegetables, marinades for beef, pork, lamb, and even fish. Adding this vinegar as the prime ingredient in a marinade, along with an assortment of herbs and spices, will not only help in flavoring and tenderizing the meat, but will also add a whole lot of nutrients to the diet.

While there are no serious side effects, the acetic acid present in apple cider vinegar may deteriorate your dental enamel, and cause yellowing of teeth. It may also cause skin irritation, throat burns, and nausea in rare cases. However, a regular and moderate intake of organic apple cider vinegar is considered safe and healthy. Such a practice helps to maintain the acid-alkaline balance of the body, and caters to the vitamin and mineral requirements of the body.

Dimensions of Health

The five dimensional model of health includes physical, intellectual, emotional, social, and spiritual aspects. These health parameters were set by the World Health Organization (WHO) in 1948. The quality of life of an individual or the overall well-being of an individual is determined by the interactions between these five dimensions. It’s important to understand these dimensions, and find ways to ensure a balance of mind, spirit, and body.

Physical

Physical health refers to the state of the body, and its ability to perform bodily functions. It refers to the aspects that are essential for keeping the body in the best condition. Following are a few ways to ensure good physical health:

➻ Eat nutritious food to keep the body and mind energized.
➻ Never skip meals or overeat.
➻ Water is essential for cleansing the body.
➻ Fitness through exercise will increase immunity and endurance levels of the body.
➻ Regular medical checkups can help in arresting illnesses in their early stages.
➻ Sleep at least for 7 uninterrupted hours daily.
➻ Avoid addictive substances.

Intellectual

This is a cognitive ability to develop skills and knowledge to enhance one’s life. Our intellectual capacity helps to stimulate our creativity and improve our decision-making ability. Here are ways to maintain intellectual health:

➻ Setting realistic goals will go a long way in keeping you healthy.
➻ Explore every opportunity with an open mind.
➻ Be aware of the demands and expectations others have from you.
➻ Have a positive outlook, especially when dealing with conflicts.

Emotional

Our ability to accept and cope with our own feelings, as well as emotions experienced by others is defined as emotional well-being. Emotions contribute to almost all aspects of our life, at times, even setting course of actions. Symptoms of emotional problems such as hopelessness, depression, anxiety, and even suicidal tendencies are not always easily detectable, and these can have an adverse effect on one’s quality of life.

➻ Awareness and acceptance of our strength and shortcomings is essential for our emotional well-being.
➻ One should have the ability to handle stress and seek help, if needed.
➻ One should build strong communication networks among family, friends, and peers.

Social

Building and maintaining satisfying relationships comes naturally to us, as we are social animals. Being socially accepted is also connected to our emotional well-being.

➻ One should improve or enhance one’s ability to interact with people, and be receptive to their ideas with an open mind.
➻ One should accept and understand diverse cultural norms.
➻ One should build networks among different kinds of people.
➻ One should adopt a positive self-image.
➻ One should enhance interpersonal communication skills.

Spiritual

Our good health is incomplete without being spiritually healthy. Being spiritual translates to the ability and desire to seek meaning and purpose of life. Spiritual health refers to our personal beliefs and values. There are no prescribed ways to attain spiritual well-being. It’s more a matter of looking inwards to understand the meaning of our existence.

Life as we know is a puzzle; health dimensions are separate pieces that need to be fitted together to understand its meaning. Though we all seek a harmonious balance between the mind, body, and spirit to lead an optimal fulfilled life, it’s rarely attained in totality. Our own feelings of weakness and non-acceptance of life’s events causes distress in our daily life. Therefore, one needs to make efforts to understand the roles played by these dimensions, as that would help us attain good health and happiness.