The way, how you start the day is extremely important. Whether you are a collage going teenager, a mom, a coach, an actor, a writer or retiree what you do as the first thing once you wake up in the morning is matters. Regardless of how your mornings were started so far, from now on start your every tomorrow with a cup of warm lemon water.

Did You Know

Just a glass of warm lemon water can fulfill your nutrients need for the entire day. It offers lots of medicinal values along with Vitamin A, Vitamin C, Vitamin D, Calcium, Potassium ,Phosphorus, Iron, magnesium and Antibacterial properties.

Brush your teeth, squeeze half a lemon in a Luke warm water and drink it on your empty stomach. Wait at least 30 minutes before taking your breakfast.

Benefits of Drinking Warm Lemon Water

1.Cleanses The Digestive System

Your bodily tissues will be in the dehydrated state when you wake up in the morning. As lemon is packed with lots of cleansing properties, taking a cup of lemonade will help to eliminate the toxins. It also regulates the functions of digestive track and kidneys.

2.Boost Your Immune System

Being rich sources of Vitamin C and Vitamin D, Lemonade helps in boosting the immune system. It also boosts our body’s ability to absorb the iron content (another prominent nutrient that helps to achieve a sound immune system).
It helps our body to fight against the common cold, flu and infections.

3.Helps In Digestion

Water with lemon flush outs the unwanted toxins from our body. It stimulates liver to produce more bile which results in an improved digestion.
It also helps our body to keep the indigestion symptoms like bloating, heartburn and belching at the bay.
By promoting the smooth bowel movements, this drink also prevents constipation and diarrhea. The American Cancer Society suggest this drink to all cancer patients because of this property.

4.Balances Ph

Ph balancing is one of the most important benefits of warm lemon water. Believe it or not, these nutrients packed yellow balls are indeed alkaline food. Lemons are sources of citric acid but once its metabolized, they turned as alkaline. As you health conscious minds know, alkaline body is important to achieve a good health.

5.Helps In Weight Loss

If you are into weight loss, drinking a glass of lemonade with few drops of honey will help you achieve your goal with sweating too much. Lemon is rich source of pectin fiber. It helps to fight against the hunger cravings and also gives you the feel of being fuller all the time.
As the combination of warm water, lemon and honey creates more alkaline atmosphere, it will help you achieve a faster weight loss.

6. Secret Recipe To Your Clear Skin

Regular consumption of warm lemon water can show you a great impact on your skin. This healthy drink purifies your blood and rejuvenates the skin cells. Vitamin C and the anti oxidants found in lemon helps to achieve a healthy skin that is wrinkle free and blemishes free.

7.Hydrates The Lymph System

Lemon water hydrates the internal organs and turns them energized. When the organs are dehydrated, they would not be able to perform their intended task that leads to the unwanted pile up of toxins, stress and constipation. So the bottom line is, you can avoid the unwanted mess up with dehydration by taking warm lemon water in the morning.

8.Keep You Energized

If all you need is an energy booster, better replace your beverage with just a plain warm lemon water. The nutrients Vitamin B, Vitamin C, Proteins, Carbohydrates and Phosphorous found in this healthy drink act as a natural energizing agent. It can keep you revitalized and energized.
As it has high proportion of negative charged irons, it can offer you an instant energy as soon as it enters into your digestive tract. The citrus scent that emerges from lemon is a mood enhancer. If you feel these benefits of drinking warm lemon water are not enough for you read on further.

9. Heals Throat Infections

People who drink lemon water on a daily basis have very minimal chances to develop the problems related to throat infections. For example : Tonsillitis and throat infections.
It also helps in preventing the diseases related to respiratory systems. For example: Asthma.
If you are infected by a sore throat, take this drink in the morning and use it for gargling 2 to 3 times a day. Doing so, will speed up the process of healing.

10. Natural Painkiller For Joint Ailments

As lemon water contains Vitamin C, it strengthen your bones and also greatly reduces pain occurs in the Joints.

11. Health Drink For Your Unborn Baby

Being a rich source of vitamin C and potassium , it also helps the pregnant women to cope with their pregnancy issues effectively. It aids in the development of bones, brain and nervous systems in your unborn baby.

12. Controls High Blood Pressure

People who are suffering from high blood pressure can reap the benefits of drinking lemon water immensely. Being rich sources of potassium, it acts as a stress reliever and improves the metal functioning and also enables the good night sleep. It results in the reduction of blood pressure.
Regular intake of lemon water is found to reducing the high blood pressure by 10%.

13. Cleanses Urinary Track

The citric acid found in lemon acts as a diuretic that helps in cleansing the urinary tract. It is very important for the women who suffer from recurrent urinary tract infections. This healthy drink also stimulates the function of urinary production from your kidneys. As it can induce significant changes to the ph level in urinary tract , it discourages the growth of bad bacteria.

To avail all these benefits of drinking warm lemon water, adopt the habit of taking a glass of water with lemon in your daily routine.

Another milestone in a woman’s existence would be the time when she becomes a mother. The journey is not easy, as certain changes might occur at such times. One must be ready physically, mentally, emotionally and spiritually to embrace and accept the alteration they might encounter. They must be armed with knowledge and information not just for their own good, but for the tiny human being that will be conceived, developed and nurtured in their wombs for nine months.

The amazing thing about the female human body is its capacity to hold an approximately 2.5 to 3.5 kg of living being for almost nine months without breaking it, not unless the baby’s ready to be born. Another amazing fact the human body could do is the way the body works as a system to cater the needs and nourish the baby inside.

Before Getting Pregnant

The allowable age for female to conceive and to bear a child will be from the age of 18 to 35. During this period, the body will be mature enough and will be perfect for child bearing. It is advisable that women who are starting a family must take vitamins with an acceptable amount of folic acid each day, approximately 400 mg.
This is done as early as possible so the body will be supplied with the essential vitamins and the chance for the baby to develop any defects would be less. The intake of folic acid is highly promoted even before the woman gets pregnant. Pregnancy vitamins, unlike the common vitamin, are complete and suitable for women of conceiving age.

During The Journey

You may suspect that you are pregnant because of all the probable and positive signs occurring in your body. Upon reading the pregnancy test kit, you discovered two red parallel lines. The news brought joy and excitement to you and your husband. But then, the next thing you’ll be thinking are the ways on how to be fit and the things you should consider having a healthy pregnancy. This can be a dilemma for first time mothers, not unless they have someone who can share and guide them on how to have a healthy and wonderful pregnancy.

The Diet

Since you are now eating not only for yourself to live, but also to sustain the life of your little one, you might want to consider some diet changes. Now is the perfect time to forget about indulging yourself on foods that won’t give you enough nutrients. Cutting some unwanted sugars and salts in your system and replacing them with ample amount of vitamins and minerals is a big yes at this stage.
Expectant moms are encouraged to eat more than the amount of their usual food intake, especially if they are carrying more than one baby. Birth defects, high-risk and unhealthy pregnancies can be the result if the consumption of right food is neglected.
By eating healthy, you could maintain the best weight and could avoid other complications that may harm you and your baby.

The First Trimester

The first three months or the so called first trimester of pregnancy is a very crucial stage. During this period, the mother is advised to take extra care to avoid her unborn child to be exposed to some harmful chemicals and radiations. Smoking and use of non-prescribed drugs can bring dangerous effect on the developing fetus, that’s why these must be avoided. It is also the stage where the mother must be meticulous enough to provide the needed nutrients of the developing embryo in her womb.
What makes this stage critical is the fact that during these three months, the baby’s body organs are developing and maturing. That is why healthy foods and an extra body care are highly recommended during this time. Pregnancy vitamins found in foods and supplements are also available to complete the healthy pregnancy regimen.
The best vitamins for pregnancy or prenatal vitamins don’t have to be expensive. While some may opt for some medicines or supplements, others may have their source of vitamins by eating right. They may have the same effect, which are beneficial for the growing human being inside a woman’s womb. However, best vitamins to take for pregnant women are those coming from a natural source like the fruits and vegetables. A considerable amount of meat and meat products are also needed.

12 Best Vitamins When You Are About To Expect

The essential vitamins to take while pregnant were listed below for you to follow.

1. Folic Acid – Vitamin B9 Or Folate

Out of the best vitamins to take during pregnancy, this could be the most beneficial. As tackled above, this is advisable for women to take before she starts to conceive up to the three critical months of her pregnancy. Given with the dose of 400 mcg, this could prevent a serious damage to occur in the baby’s development.
Food Sources Of Folic Acid:

Vegetables- the green one
Legumes- beans and nuts
Fruits- citrus
Pasta
Breads

What Can Happen If You Lack Folic Acid?

Neural Tube Defect: The defect occurs in the brain, spine and spinal columns of the baby. During the first three months or the first trimester, the neural tube of the developing baby will go through some changes. If an enough amount of folic acid will be delivered to the baby, this will aid the neural tube to develop properly. The neural tube will be the growing embryo’s brain, spine and spinal columns.
Anencephaly: One of the rarest conditions of neural tube defect. Rare but most severe since the chance of survival is very little. The newborn will only live for hours due to an inadequate development of the neural tube on the top, resulting to absence of some of the brain’s tissue. Since the development was not fully achieved, the skull of the baby wasn’t developed also, exposing the part of the brain.

Iniencephaly: Another severe but rare case of neural tube defect. The baby’s head is sternly bent backwards, to its distorted spine. The baby’s scalp is attached to its back while the facial skin is attached to the baby’s neck. There is an absence of the neck and the newborn is expectedly cannot survive from this condition.
Encephalocele: There is an opening in the skull due to the absence of closure in the neural tube in the upper part near the brain. A sac will stick out containing part of the brain and membranes in the skull area. Changes in the motor activity, some delays in development of the physical body and a variation to normal intellectual capacity are just some of the effect of this neural tube defect. The baby will also experience an enlargement of the head or hydrocephalus and they will sometimes be prone to seizures.
Spina bifida: An occurrence where the neural tube doesn’t fully developed and there is a presence of hole. Some of its condition may involve the motor activity of the affected part while some may only alter the physical appearance but isn’t severe.
Meningocele: This happen when there is a hole in the spine and the skin at the back, then a sac sticks out. Usually, using a luminescence in a dark room can tell you whether the sac contains a membrane or not, if it contains only fluid, then this is considered as meningocele. This condition sometimes does not have any complication; however it is a must to prevent the sac from being dehydrated. It must be taken care to prevent it from breaking.
Myelomeningocele: Most probably the most severe case of spina bifida. The spine at the back weren’t fully developed resulting to the protrusion of some membranes and spinal cord at the back. The sac contains some materials and fluid. The motor function might be affected as well as the intellectual development of the baby. Avoid the sac from bursting. You may position the baby in side lying or in prone.
Cleft palate: A condition where the roof of the mouth wasn’t fully developed. This can be assessed during feeding time, when the baby shows difficulty in swallowing the milk. They often show difficulty of breathing during feeding time and they also manifested signs of choking. Clift lip, on the other hand, is the malformation of the upper lip.

2. Vitamin D

Vitamin D is one of the best prenatal vitamins to intake. It aids your body to absorb calcium. This will help in the maturity of your newborn’s teeth and bones. The level of calcium and phosphorous in the body may also depends on how high or low the vitamin D in the system.
Some body systems will also benefit from this vitamin. Autoimmune diseases like Type I Diabetes, Rheumatoid Arthritis and even Cancer can be prevented by this vitamin. We know that this is a synthesize product of our body once we expose ourselves to the light emitted from the sun but having too much exposure isn’t healthy. Any pregnant women were advised to take not less than 600 IU of vitamin D each day.
Food Sources Of Vitamin D

Milk
Egg yolk
Cereal products
Fish- tuna, mackerel, salmon
Drained canned fish and sardines
A healthy spoon of butter
Liver oil- fish

What Can Happen If You Lack Vitamin D?

Bone deformity- rickets
Delayed bone growth
Low birth weight
Mother will be prone to preeclampsia
Development of abnormal teeth

3. Calcium

A pregnant mother must have an adequate intake of calcium so that her own stored calcium in her body will not be utilized by the needed calcium of the developing embryo. If this would be the case, then the mother’s health will also be jeopardized.
The calcium needed by the baby will maintain its heart rhythm to normal. The clotting factor of the embryo will be improved thus preventing the occurrence of severe bleeding. The baby’s bone and teeth will fully develop. Women who are 18 and below must have a total of 1,300 mg of calcium per day while those above 18 years old should take an amount of 1000 mg. Don’t forget to drink lots of fluid to avoid calcium stone formation.
Food Sources Of Calcium

Dairy products: Milk, yogurt, cheese
Sardines- with edible bones
Almonds
Orange
Broccoli
Kale
Soy beans

What Can Happen If You Lack Calcium?

May lead also to some bone deformities
Hypoparathyroidism
May cause hypertensive cases in pregnant women

4. Iron

Iron is an important part in the oxygen-carrying mechanism of the body. The iron is a mineral utilize for the production of more hemoglobin in the blood. We all know that hemoglobin carries the oxygen which is transported to the different parts of the body.
Since you are providing oxygen not just for your own body, but also for your baby, you have to maintain an increase in your iron consumption. Your pregnant body needs 27 mg of Iron a day to sustain the needed amount of the body and the baby. Two classification of iron can be found both on the animal meat and plant products like fruits, beans and vegetables.

Food Sources Of Iron

Liver- best source
Meat and poultry
Leafy vegetable
Legumes
Intake of fruit juices high in vitamin C will increase the absorption of Iron in the body

What Can Happen If You Lack Iron?

May cause an average or low birth weight
Anemia
Baby will born sooner than the expected (premature)
Fatiguability

5. Iodine

Intake of this mineral should be monitored. The average amount of Iodine needed by a pregnant woman is approximately 240 micrograms of Iodine. It is essential to the body as it is useful in the regulating hormones of the body. The hormones are responsible for our body responses and feelings.
The Iodine which is used to produce thyroid hormones helps in making the body temperature ideal, for physical growth of the body and for metabolic activities. Your baby needs this mineral for his brain and nervous system to grow. The coordination of the child’s movement and response will depend on how this system fully developed.
Food Sources Of Iodine

Fish and other sea foods
Poultry product
Bread and cereals (fortified)
Salt- iodize

What Can Happen If You Lack Iodine?

Cretinism- a condition where the child’s physical growth is affected due to a decrease amount of Iodine (maternal Hypothyroidism)
Baby’s neurological development will be impaired
Other metabolic diseases

6. DHA (docosahexaenoic acid)

Basically a nutrient needed for your baby’s eyesight and brain to be well develop. An ample amount of 200 milligrams of this nutrient a day is needed. This is also known a omega-3 fatty acid, a well known nutrient that is good for the heart.
Food Sources Of DHA

Salmon, Herring and anchovies
Milk
Poultry product

7. Vitamin C

Aside from boosting the immune system of the mother, this vitamin is needed for the development of collagen found in the blood vessel.

Food Sources Of Vitamin C

Fruits
Vegetables

8. Vitamin A

It improves the concentration of hemoglobin in the blood with the help of iron. Strengthen the membranes that lines the respiratory tract and for good eyesight.

Food Sources Of Vitamin A

Green and yellow fruits and vegetables

9. Vitamin B12

It aids in the formation of new red blood cells. This also preserves nerve cells.
Food Sources Of Vitamin B12

Meat
Poultry product
Fish

10. Zinc

It is very essential for the growth and development of cells.
Food Sources Of Zinc

Legumes
Grains and cereals
Milk
Fish and other sea foods

What Can Happen If You Lack Zinc?

Gastrochisis: A condition where the newborn’s abdomen is open. Associated with low protein or zinc in the diet.

11. Niacin

Can be passed through the mother’s breast milk, this vitamin aids on the development of the baby’s brain. However, consuming this vitamin must be limited to its therapeutic level, thus a doctor’s prescription is advice. Women that use drugs that control blood cholesterol with niacin content cannot consume another dose of this vitamin during pregnancy.

Food Sources Of Niacin

Legumes
Poultry product
Enriched cereals

What Can Happen If You Lack Niacin?

Prone to congenital heart disease

12. Thiamine B1

It is helpful for the growth of brain and the other vital systems in the body. Muscle coordination and heart function are regulated wit this vitamin. The pregnant woman needs 1.4 mg of Thiamine a day.
Food Sources Of Thiamine B1

Meat-pork
Whole grains
Legumes
Rice

What Can Happen If You Lack Thiamine?

Beriberi- wet and dry
Wet: can cause heart failure
Dry: connected to muscles and could cause paralysis or decrease muscle strength

Vitamins for pregnancy are vital to complete the whole process of a healthy and delightful child-bearing. This should not be neglected as the future of your child will depend on your health. Seek and consult your physician for additional guidance and question.

HEALTH IS LIFE

Wednesday, 18 May 2016

WEIGHT LOSS ADVICER: Keep Your Children Away From This Drink At All Cos...

7 Stretches In 7 Minutes For Complete Lower Back Pain Relief

1. The hamstring floor stretch.

Hold for 30 seconds twice for each leg.

2. Knee to chest stretch.

This helps strengthen and relax your glutes. Hold for 20 seconds for each leg twice.

3. Spinal stretch.

This was a favorite of mine when I suffered sciatica. Hold for 20 seconds and repeat on the other knee. Do this as many times as you like but don't overdo it.

4. The piriformis stretch.

Hold for 30 seconds and repeat with the other leg.

5. The hip flexors stretch.

Hold for 30 seconds and then switch and repeat.

6. The quadriceps lying down stretch.

Hold for 30 seconds on each side. Do this one twice on each side.

7. The total back stretch.

Hold this for 30 seconds and then try this:

Hold for 10 seconds on both sides.

With any luck, this will have your lower back feeling great again!

13 Valuable Benefits Of Drinking Warm Lemon Water