Good Health

Thursday, September 24, 2015

How much protein does the body need

How Much Protein Do You Need?

WebMD Feature

By Cari Nierenberg

Protein tends to play a starring role at mealtimes, but you might be better off if it moves out of the spotlight and becomes part of a supporting cast of foods on your plate.

Most Americans get more than enough protein each day, and may be getting too much of this nutrient from animal sources, like meat, poultry, and eggs.

Although important in the diet, extra protein will not help you build more muscle or make you stronger. When you're consuming too much of it, you're probably taking in more calories and fat than your body needs.

You need protein because "it has its hands in every critical function of the body," says Leslie Bonci, MPH, RD, director of sports nutrition at the University of Pittsburgh Medical Center. But the truth about protein is that many people don't need as much as they are taking in.

How Much Protein Is Enough?

Adults in the U.S. are encouraged to get 10% to 35% of their day's calories from protein foods. That's about 46 grams of protein for women, and 56 grams of protein for men.

It's not hard to get this amount if you eat two to three servings of protein-rich foods a day, according to the CDC.

A small 3-ounce piece of meat has about 21 grams of protein. A typical 8-ounce piece of meat could have over 50 grams of protein.
One 8-ounce container of yogurt has about 11 grams of protein.
One cup of milk has 8 grams of protein.
One cup of dry beans has about 16 grams of protein.

People With Special Protein Needs

Not everyone needs the same amount of protein. Here are six groups who need to pay more attention to their protein requirements.

Pregnant and breastfeeding women. Lauren Antonucci, MS, RD, director of Nutrition Energy in New York City says pregnant women need about 10 more grams of protein than they did before. And "nursing women need 20 grams more protein a day than they did before pregnancy to support milk production," says Antonucci. You would get 10 grams in one Greek yogurt or a half-cup of cottage cheese, so it doesn't add up to a lot of food. She encourages pregnant women to get 20 to 30 grams of their protein a day from low-fat dairy products because calcium and vitamin D are crucial for the bone health of mother and baby.

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Wednesday, September 23, 2015

Natural Heartburn Relief

Natural Heartburn Relief - 5 Natural Ways to Cure Heartburn

Natural Heartburn Relief - 5 Natural Ways to Cure Heartburn
By Eldridge Williams II

Achieving natural heartburn relief is easier than it sounds. People don't need to purchase harsh antacids in order to alleviate their heartburn symptoms. There are plenty of perfectly natural ways to treat the symptoms of heartburn. People who experience frequent or recurring heartburn symptoms may need to try to get at the root of the problem as opposed to merely finding ways to address the symptoms. However, heartburn remedies that take care of the symptoms are still going to be necessary for people in that situation. They will often only need to stock up on a few items in order to have a supply of heartburn remedies prepared.

Oddly enough, almonds can provide excellent natural heartburn relief. Almonds in general are healthy nuts that have a lot of vital nutrients, and they may be able to help counteract stomach acid for many people. While healthy, almonds are certainly high in calories. As such, it is important to try to limit portion sizes when it comes to eating almonds. However, many people have experienced heartburn relief as a result of eating only a few almonds after meals, so small portions may indeed be more than enough in this case. People will get the other health benefits of almonds through small portions as well.

Ginger has been a fantastic source of natural heartburn relief for a lot of people for a long time. There are many ways of ingesting ginger. Some people take it in the form of capsules, often specifically for the purpose of relieving heartburn. Other people make ginger-root tea, preparing some of it during episodes of heartburn, or keeping some of it on hand for when heartburn symptoms became too severe. Chamomile tea has similarly positive effects for people who are suffering from severe heartburn. Many people specifically keep chamomile tea in their pantries for whenever they have heartburn. Chamomile tea also manages to be relaxing, which only adds to its benefits.

Most forms of natural heartburn relief distinguish themselves by being completely painless to use and ingest. Many people consider bananas to be their favorite fruits, and bananas can help neutralize stomach acid very effectively. People can eat bananas as snacks in order to hold back the effects of stomach acid. Bananas are often paired with apples, and apples can also help counteract heartburn symptoms. Apples are very mild as far as fruit goes. They are not strongly acidic in the manner of oranges and many citrus fruits. People who regularly eat bananas and apples are probably going to be giving themselves natural heartburn relief without even knowing it. Heartburn is very much a problem that people can solve, and they can address it painlessly as well.

Eldridge Williams suffered from acid reflux and heartburn for years, until he finally found a cure using a natural remedy for heartburn. To learn more about how to permanently cure your acid reflux and heartburn naturally, please visit: http://www.heartburnrelieftips.org

Article Source: http://EzineArticles.com/?expert=Eldridge_Williams_II
http://EzineArticles.com/?Natural-Heartburn-Relief---5-Natural-Ways-to-Cure-Heartburn&id=9008708

Hyperacidity, Its Symptoms, Causes and Home Remedies

Hyperacidity, Its Symptoms, Causes and Home Remedies
By Dr. Manoj Virmani

Medically known as acid dyspepsia, Hyperacidity is one of the common ailments seen in people from cities and metros. Acid Dyspepsia is a combination of two words Acid and Dyspepsia which means disturbance in the digestion process due to acid. It is a medical condition in which there is an excess release of Hydrochloric (HCl) acid in the stomach. In the human body, the stomach muscles are covered with a regenerative lining which prevent the stomach muscles from coming in contact with these acids. But as the acid level increases in the stomach, this protective lining gets eroded faster, resulting in the contact of our stomach muscles with these digestive acids and hence causing a sensation of burning called hyperacidity.

Hyperacidity Symptoms:

An increase of sourness and heat in the body.
Nausea and vomiting.
Indigestion, which produces toxins in the body and Constipation.
Thinning of the Mucous layer (Stomach Ulcer).
Bacterial and Viral Infection. A bacterium called Helicobacter pylori is also responsible for Hyper acidity.

Hyperacidity Causes:

Depending upon the individual's eating habits, lifestyle, body adaptation and medications, the causes may vary from individual to individual. Below are some mentioned causes for Hyperacidity:

Eating Habits:

a) Spicy, oily and fried foods cause the problem of acidity
b) A protein-rich meal like milk or milk products which are harder to digest
c) Citrus fruits, vinegar, and caffeinated drinks

Lifestyle Activities:

a) Irregular sleeping patterns
b) Over Eating
c) Stress, Anxiety and Hypertension
d) Pregnancy, fasting, Obesity, Aging

Medication:

a) Prolonged intake of medicines like antibiotic, oral contraceptives, antidepressants
b) Steroids and Painkillers
c) Thyroid and Blood Pressure Medications

Overcoming Hyperacidity:

Symptoms can easily give the gesture of Hyperacidity. Further, patients can go to their primary care doctor. The doctor can use the process of historical evaluation to determine the cause of hyperacidity. If it is at an initial stage, the doctor can advise antacids for temporary relief, H2 receptor blockers, and proton pump inhibitor. If it is at a critical stage, detailed endoscopy of the esophagus and stomach can also be advised by the doctor.

Self-Care Tips for Hyperacidity:

Regulate your eating and sleeping habits
Eat properlycooked, less oily food
Avoid Overeating and eat at regular intervals
Practice Yoga and Meditations to remove stress, anxiety from life
Avoid Milk or milk products at night as they are hard to digest
Reduce smoking and alcohol consumption

Home Remedies for Hyperacidity:

Take a glass of cold milk after a meal
Take a pinch of baking soda added in a glass of water. It can give immediate relief
Bananas are full of potassium and can help reduce acidity symptoms if taken daily

Article Source: http://EzineArticles.com/?expert=Dr._Manoj_Virmani
http://EzineArticles.com/?Hyperacidity,-Its-Symptoms,-Causes-and-Home-Remedies&id=9133137

Friday, September 18, 2015

More Health benefits of pomegranate

Nutritional Value of Pomegranate:

Pomegranate is a great source of ellagic acid, and antioxidant and punicic acid, an omega 5 polyunsaturated fatty acid which is highly beneficial for cell regeneration and proliferation. The juice of this fruit is an exceptional source of vitamin A, C and E and minerals such as calcium, phosphorous, potassium, iron, folic acid, niacin, thiamin, folates and riboflavin.

Click here to view an enlarged version of this infographic.

Health Benefits of Pomegranate Juice:

Pomegranate has been used for medicinal purposes in the middle and Far East regions for over thousands of years. It was used as a tonic to heal ailments like ulcers and diarrhea. The juice of pomegranate contains antioxidants like anthocyanin and ellagic acid, compounds like gallic acids, and flavonoids like quercetin which offer protection from diabetes, heart diseases, osteoarthritis and several kinds of cancer.

1. Pomegranate Juice Improves Your Heart Health:

Pomegranate juice can have a great impact on health, particularly on the health of the heart, by keeping the arteries flexible and decreasing the inflammation in the lining of the blood vessels. It is known to reduce atherosclerosis, which is one of the leading causes of heart disease. It lowers the risk of blockage in the arteries which can cause a restriction in the flow of blood to the heart and brain. In other words it has an anti-atherogenic effect on the heart (1). It lowers the amount of LDL or bad cholesterol that is retained in the body and increases the amount of good cholesterol or HDL (2).

2. Pomegranate Juices Maintains Your Blood Sugar Levels:

Although pomegranate juice contains fructose, it does not elevate the blood sugar levels as other fruit juices do. Studies have shown that there was no significant increase in the blood sugar level of diabetic patients who drank this juice daily for a period of 2 weeks (3).

3. Pomegranate Juice Maintains Your Blood Pressure:

Pomegranates are also known to reduce high blood pressure (4). The juice reduces lesions and the inflammation of blood vessels in heart patients. It is a natural aspirin, which keeps the blood from coagulating and forming blood clots. It even acts as a blood thinner allowing for an unrestricted flow of blood through the body.

[ Read: Dried Currants ]

4. Pomegranate Juice Reduces Risk Of Cancer:

Pomegranate juice eliminates free radicals from the body and inhibits the growth and development of cancer and other diseases. Its high contents of anti- oxidants stimulate the white blood cells to neutralize toxins in the body thereby promoting a strong and healthy immune system. Pomegranate is believed to induce apoptosis, a process where the cells destroy themselves. Daily intake of a glass of pomegranate juice can slow down the growth of cancerous cells in prostate cancer (5). Moreover it appears to block aromatase, an enzyme that converts androgen to estrogen, a hormone which plays a crucial role in the development of breast cancer (6).

5. Pomegranate Juice Helps In Treating Diarrhoea And Dysentery:

Pomegranate juice is used in the treatment of diarrhoea (7) and dysentery as it plays a vital role in the secretion of enzymes which aids proper digestion. Mixing 1 teaspoon of honey in a glass of pomegranate juice is sure to cure indigestion problems.

6. Pomegranate Juice Boosts Your Immunity:

Pomegranate juice has strong anti-bacterial and anti-microbial properties which help fight viruses and bacteria and boost our immunity system (8). It significantly reduces microbes that are found in the mouth commonly responsible for cavities and staph infections. Its anti-microbial properties make it an inhibitor of HIV transmission. Out of all the fruits, pomegranate has the highest potential to inhibit the transmission of HIV.

7. Pomegranate Juice Prevents Anaemia:

Anaemia is a condition caused by the deficiency of red blood cells in the body. Since pomegranate juice contains ample amount of iron it helps in surmounting the red blood cell deficiency in the body (9). Mixing some candied sugar in pomegranate juice and introducing a couple of drops in the nostrils is a quick fix to control nose bleeds. It is an excellent remedy for red or sore eyes and falling eye lashes.

8. Pomegranate Juice Helps With Digestion:

Pomegranate juice aids in the smooth functioning of the stomach, heart and liver. This juice induces hunger and can even control thirst. Therefore it is a great choice of drink during summers. It also soothes urinary tract infection and eases the flow of urine (10). The high amount of dietary fiber, both soluble and insoluble in pomegranate juice helps to improve digestion and regulate bowel movement. Since it has no saturated fats or cholesterol, it is highly recommended for those aiming to lose weight.

[ Read: Shea Butter Benefits ]

9. Pomegranate Juice Helps In Cartilage Regeneration:

Pomegranate juice acts as an inhibiter on enzymes that are responsible for damaging the cartilage. It is therefore highly recommended for patients suffering from osteoarthritis, a chronic condition characterized by the breakdown of the joint’s cartilage. Studies conducted have proved the application of this juice to reduce deterioration of the cartilage. Unsweetened pomegranate juice relieves symptoms of arthritis and bone inflammation (11). A regular intake of this juice may curb the onset of neurological problems like Alzheimer disease. It is also known to dissolve kidney stones and cures erectile dysfunction in men.

10. Pomegranate Juice Is Beneficial During Prenatal Care:

Pomegranate juice is extremely beneficial for pregnant women. It is a great source of a number of vitamins and minerals including folic acid which is a crucial element of a pre natal diet. The anti-inflammatory property of pomegranate juice ensures a healthy blood flow, which is essential for the overall development of the foetus (12). The potassium content in this juice can also help prevent leg cramps that are generally associated with pregnancy. When consumed regularly by expectant mothers, it is known to lower the risk of premature child birth or birth of babies with low birth weight.

Skin Benefits of Pomegranate Juice:

Pomegranate juice, can be a secret potion to get a healthy, vibrant and youthful skin.

11. Pomegranate Juice Is An Excellent Anti-Aging Agent:

A diet high in pomegranate juice can help to slow down the process of ageing by reducing wrinkles and fine lines caused by constant exposure to sun (13). It also helps to sustain the regeneration of the skin cells and prevents hyper pigmentation and occurrence of dark spots.

12. Pomegranate Juice Suits All Skin Types:

Pomegranate juice works wonders for dry skin (14). Its small molecular structure penetrates deeply into the skin to provide ample moisturisation and hydration to the skin. Thus it soothes dry and irritated skin. Its content of punicic acid, an omega 3 fatty acid keeps the skin constantly hydrated by sealing in the moisture. Pomegranate juice is beneficial for oily and pimple prone skin too. Application of pomegranate juice on oily skin prevents the outbreak of pimples and controls the production of sebum.

13. Pomegranate Juice Helps In Healing Scars:

Pomegranate helps in the regeneration of cells in the epidermal and dermal layers of the skin. It has an ability to hasten the process of healing of wounds. Even the oil of pomegranate seeds is loaded with skin friendly nutrients which are beneficial for the strengthening and regeneration of the epidermis. It also protects the skin from sun burns and heals the damage caused to the skin due to constant exposure to the sun (15).

[ Read: Beetroot Juice]

14. Pomegranate Juice Improves Your Skin Texture:

Pomegranates are also known to extend the life of fibroblasts which are responsible for the production of collagen and elastin that tighten the skin and prevent the formation of fine lines and wrinkles. Collagen and elastin provide strength and support to the skin (16). When the fibers of collagen and elastin break down, the skin develops laxity which causes wrinkles and jowls. Pomegranate is also very useful for lightening the skin tone. Drinking a glass of pomegranate juice daily gives a fair and glowing skin tone.

15. Pomegranate Face Mask For Glowing Skin:

Mix 1 teaspoon each of powdered green papaya, grape seed oil, and grape seed extract with 2 teaspoons of pomegranate juice and apply it on the face. Leave it on for about an hour and wash it off with lukewarm water.

You can also use a cotton ball to apply pomegranate juice directly on the face after cleansing (17).

16. Pomegranate Juice Prevents Skin Cancer:

Pomegranate contains anthocyanins and hydrolysable tannins which possess strong anti-oxidant and anti-tumor promoting properties. When applied directly on the skin, ellagic acid, a polyphenol antioxidant found in pomegranates inhibits the growth of cancer of the skin (18).

Hair Benefits Of Pomegranate Juice:

17. Pomegranate Juice Prevents Hair Fall:

Drinking pomegranate juice regularly strengthens the hair follicles which in turn prevent hair fall, thus giving the hair a healthy and lustrous appearance.

[ Read: Fruits Rich in Protein ]

Some Precautions To Be Exercised:

Pomegranate juice is not recommended for people suffering from influenza, cough, and constipation or for those with a phlegmatic condition.

Pomegranate juice has certain antioxidants that lower the blood pressure. Therefore, consumption of this juice in combination with medication prescribed to lower blood pressure can result in a condition with dangerously low blood pressure, known as hypotension.

People with certain plant allergies and asthma are always at a greater risk of developing an allergic reaction to this fruit. General allergic reactions include, vomiting, red itchy eyes, hives and difficulty in breathing.

Just like grapefruits, pomegranate is also known to interfere with some medicines, particularly those to lower cholesterol levels known as statins. It can also interfere with antidepressants, medication for AIDS and narcotic pain relievers.

Drinking one glass of pomegranate juice is all that is needed to experience the advantages of pomegranate juice. It is never too late to add this miracle juice to your daily diet plan as the amount of benefits that you would reap definitely outweighs the drawbacks.

Now is the time to include this fruit juice in your diet. Or you already have it in your diet plan? Do share your views with us through comments.

Pomegranate Juice Nutrition Facts:

ORAC value 2341 µmol TE/100 g. Nutrition value per 100 g. (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	83 Kcal	4%
Carbohydrates	18.70 g	14%
Protein	1.67 g	3%
Total Fat	1.17 g	6%
Cholesterol	0 mg	0%
Dietary Fiber	4 g	11%
Vitamins
Folates	38 µg	9.5%
Niacin	0.293 mg	2%
Pantothenic acid	0.135 mg	3%
Pyridoxine	0.075 mg	6%
Riboflavin	0.053 mg	4%
Thiamin	0.067 mg	5.5%
Vitamin A	0 IU	0%
Vitamin C	10.2 mg	17%
Vitamin E	0.60 mg	4%
Vitamin K	16.4 µg	14%
Electrolytes
Sodium	3 mg	0%
Potassium	236 mg	5%
Minerals
Calcium	10 mg	1%
Copper	18%	0.158 mg
Iron	0.30 mg	4%
Magnesium	12 mg	3%
Manganese	0.119 mg	5%
Phosphorus	36 mg	5%
Selenium	0.5 µg	1%
Zinc	0.35 mg	3%
Phyto-nutrients
Carotene-alpha	0 µg	—
Crypto-xanthin-beta	0 µg	—

Health benefits of pomegranate

Here are 12 health benefits of pomegranates, that are supported by modern scientific research.

1. Pomegranates Are Loaded With Important Nutrients

The pomegranate, or Punica granatum, is a shrub that produces a red fruit (1).

Categorized as a berry, the pomegranate fruit is about 5-12 cm (2-5 inches) in diameter.

It is red, round and looks kind of like a red apple with a flower-shaped stem.

The skin of the pomegranate is thick and inedible, but there are hundreds of edible seeds called arils within.

The arils are what people eat, either raw or processed into pomegranate juice.

This is what pomegranates look like:

Whole and Sliced Pomegranates

Pomegranates have an impressive nutrient profile:

One cup of arils (174 grams) contains (2):

Fiber: 7 grams.
Protein: 3 grams.
Vitamin C: 30% of the RDA.
Vitamin K: 36% of the RDA.
Folate: 16% of the RDA.
Potassium: 12% of the RDA.

The pomegranate arils (seeds) are also very sweet, with one cup containing 24 grams of sugar, and 144 calories.

However, where pomegranates really shine is in their content of powerful plant compounds, some of which have potent medicinal properties.

Bottom Line: The pomegranate is a fruit that contains hundreds of edible seeds called arils. They are rich in fiber, vitamins, minerals and bioactive plant compounds, but they also contain some sugar.

2. Pomegranates Contain Two Plant Compounds With Powerful Medicinal Properties

There are two unique substances in pomegranates that are responsible for most of their health benefits.

Punicalagins

Punicalagins are extremely powerful antioxidants found in the juice and peel of a pomegranate.

They are so powerful that pomegranate juice has been found to have three times the antioxidant activity of red wine and green tea (3).

Pomegranate extract and powder is typically made from the peel, due to its high antioxidant and punicalagin content.

Punicic Acid

Punicic acid, also known as pomegranate seed oil, is the main fatty acid in the arils.

It is a type of conjugated linoleic acid with potent biological effects.

Bottom Line: Pomegranates contain punicalagins and punicic acid, unique substances that are responsible for most of their health benefits.

3. Pomegranate Has Impressive Anti-Inflammatory Effects

Chronic inflammation is among the leading drivers of many killer diseases.

This includes heart disease, cancer, type 2 diabetes, Alzheimer’s disease and even obesity.

Pomegranate has potent anti-inflammatory properties, which are largely mediated by the antioxidant properties of the punicalagins.

Test tube studies have shown that it can reduce inflammatory activity in the digestive tract, as well as in breast cancer and colon cancer cells (4, 5, 6).

One study in diabetics found that 250 ml of pomegranate juice per day for 12 weeks lowered the inflammatory markers CRP and interleukin-6 by 32% and 30%, respectively (7).

Bottom Line: The punicalagins in pomegranate juice have been shown to reduce inflammation, one of the leading drivers of many killer diseases.

4. Pomegranate May Help Fight Prostate Cancer

Older Chef Holding Pomegranates on a Plate

Prostate cancer is the most common type of cancer in men.

Laboratory studies have shown that pomegranate extract can slow down cancer cell reproduction, and even induce apoptosis (cell death) in cancer cells (8, 9).

The PSA (prostate specific antigen) is a blood marker for prostate cancer.

Men whose PSA levels double in a short period of time are at increased risk of death from prostate cancer.

Interestingly, a human study found that 237 ml (8 oz) of pomegranate juice per day increased the PSA doubling time from 15 months to 54 months, which is huge (10).

A follow-up study found similar improvements using a type of pomegranate extract called POMx (11).

Bottom Line: There is preliminary evidence that pomegranate juice can be useful in men with prostate cancer, potentially inhibiting cancer growth and lowering the risk of death.

5. Pomegranate May Also be Useful Against Breast Cancer

Dark Haired Woman Holding Pomegranate by Ear

Breast cancer is the most common type of cancer in women.

Pomegranate extract has been shown to inhibit reproduction of breast cancer cells, and may even kill some of them (12, 13, 14).

However, this is currently limited to laboratory studies. More research is needed.

Bottom Line: Laboratory studies have shown that pomegranate extract can help fight breast cancer cells, but human studies are needed to confirm this.

6. Pomegranate May Lower Blood Pressure

High blood pressure (hypertension) is one of the leading drivers of heart attacks and strokes.

In one study, people with high blood pressure had a significant reduction after consuming 150 ml (5 oz) of pomegranate juice daily for 2 weeks (15).

Other studies have found similar effects, especially for systolic blood pressure (the higher number in a blood pressure reading) (16, 17).

Bottom Line: Regular intake of pomegranate juice has been shown to lower blood pressure levels in as little as 2 weeks.

7. Pomegranate May Help Fight Arthritis and Joint Pain

Arthritis is a common problem in Western countries.

There are many different types, but most of them involve some form of inflammation in the joints.

Given that the plant compounds in pomegranate have anti-inflammatory effects, it makes sense that they could help treat arthritis.

Interestingly, laboratory studies have shown that pomegranate extract can block enzymes that are known to damage joints in people with osteoarthritis (18, 19).

It has also been shown to be beneficial against arthritis in mice, but there is very little evidence in humans so far (20, 21).

Bottom Line: Studies in animals and isolated cells have shown that pomegranate extract may be beneficial against several forms of arthritis, but human research is needed.

8. Pomegranate Juice May Lower Your Risk of Heart Disease

Heart disease is currently the world’s most common cause of premature death (22).

It is a complicated disease, driven by many different factors.

Punicic acid, the main fatty acid in pomegranate, may help protect against several steps in the heart disease process.

In a study in 51 people with high cholesterol and triglycerides, 800 milligrams of pomegranate seed oil per day for 4 weeks was shown to significantly lower triglycerides and improve the triglyceride:HDL ratio (23).

Another study looked at the effects of pomegranate juice in people with type 2 diabetes and high cholesterol. They noted significant reductions in LDL cholesterol, as well as other improvements (24).

Pomegranate juice has also been shown, in both animal and human studies, to protect the LDL cholesterol particles from oxidation, one of the key steps in the pathway towards heart disease (25, 26, 27, 28).

Bottom Line: Several human studies have shown that pomegranate can have benefits against heart disease. It improves the cholesterol profile and protects LDL cholesterol from oxidative damage.

9. Pomegranate Juice May Help Treat Erectile Dysfunction

Oxidative damage can impair blood flow in all areas of the body, including erectile tissue.

Pomegranate juice has been shown to be beneficial in increasing blood flow and erectile response in rabbits (29).

In a study of 53 men with erectile dysfunction, pomegranate appeared to have some benefit, but it was not statistically significant (30).

Bottom Line: Pomegranate juice has been linked to reduced symptoms of erectile dysfunction, but more research is needed.

10. Pomegranate Can Help Fight Bacterial and Fungal Infections

The plant compounds in pomegranate can help fight harmful microorganisms (31).

Blonde Holding Pomegranates

For example, they have been shown to be beneficial against some types of bacteria, as well as the yeast Candida albicans (32, 33).

The anti-bacterial and anti-fungal effects may also be protective against infections and inflammation in the mouth.

This includes conditions like gingivitis, periodontitis and denture stomatitis (34, 35).

Bottom Line: Pomegranate has anti-bacterial and anti-viral properties, which may be useful against common diseases of the gums.

11. Pomegranate May Help Improve Memory

There is some evidence that pomegranate can improve memory.

In one study in surgical patients, 2 grams of pomegranate extract prevented deficits in memory after the surgery (36).

Another study in 28 elderly individuals with memory complaints found that 237 ml (8 oz) of pomegranate juice per day significantly improved markers of verbal and visual memory (37).

There is also some evidence from studies in mice that pomegranate can help fight Alzheimer’s disease (38).

Bottom Line: Some evidence shows that pomegranate can improve memory in the elderly and post-surgery, and studies in mice suggest that it can protect against Alzheimer’s disease.

12. Pomegranate May Improve Exercise Performance

Pomegranate is rich in dietary nitrates, which have been shown to improve exercise performance.

In a study of 19 athletes running on a treadmill, 1 gram of pomegranate extract 30 minutes before exercise significantly enhanced blood flow (39).

This led to a delay in the onset of fatigue, and an increase in exercise efficiency.

More studies are needed, but it seems like pomegranate may be beneficial for physical performance, similar to beetroot juice.

13. Anything Else?

If you want to enjoy the health benefits outlined in the article, then you can either eat the pomegranate arils directly, or drink pomegranate juice.

There is also a good selection of pomegranate extract supplements on Amazon.

At the end of the day, pomegranates are among the healthiest fruits on the planet.

They have wide-ranging benefits, and may help reduce the risk of all sorts of serious diseases.

Thursday, September 17, 2015

How To Remember Better

woman reading outside (Flickr / Pedro Ribeiro Simões)
Don't let those words exit your brain the second they enter.

Plenty of people admit to forgetting most of what they read, no matter how much they enjoyed the text.

But just because forgetting is a human phenomenon doesn't mean you should simply accept it. In fact, there are plenty of simple, creative strategies for retaining more of what you read — whether that's novels, news articles, or scientific textbooks.

To find out what some of those techniques are, we perused the Quora thread, "How do you remember what you've just read?" and scoured the web for advice from other readers.

Below are eight of the most practical techniques — bonus points if you can remember all eight tomorrow.

1. Take notes on the page.

"Never read without a pencil," says Quora user Deniz Ateş. "Underline sentences you find confusing, interesting, or important. Draw lines along the side of important paragraphs. Draw diagrams to see the structure of key ideas."

2. Ask yourself questions about the material.

Ingrid Spielman recommends interacting with the text by asking yourself questions as you go along.

If you're reading a textbook, the question can be as simple as, "What is the main idea of this section?"

If you're reading fiction, you can ask, "What are the motives of the character?" and "If you could rewrite this reading, what would your version be like?"

3. Skim the text first.

An anonymous user cites an article by Bill Klemm, Ph.D., a professor of neuroscience, which highlights skimming as a key strategy for retaining information.

The idea here isn't to skip the whole reading process. Instead, you'll want to skim the text for important topics and keywords beforehand so you know what to expect when you actually dig into the material. Being familiar with the general themes, Klemm says, will help you remember the particulars.

girl thinking (Francisco Osorio/Flickr)
Make associations between the information you're reading and facts you already know.

4. Impress, associate, repeat.

Stack Exchange user TRdH says that memory is a three-pronged process. (His answer was reproduced on Lifehacker.)

The first part is impression. You can increase the strength of the impression the text makes on you by picturing the situation in your mind or envisioning yourself participating in the events described.

The second part is association, or linking the material to something you already know. For example, maybe one of the character's names sounds like your friend's name.

The third part is repetition. The more you read the material, the stronger your memory will be. If you don't want to reread a whole book, try highlighting some parts of the text that you can go back to.

5. Introduce the information to others.

Experts say that, if you want to remember what you experience, it's important to do something with that information.

Two Quora users listed talking about what you read as a useful means of processing new material. Venkatesh Rao suggests blogging, or otherwise trying to explain to others what you think you've learned.

Plus, if you find that you can't explain it, you might want to go back and reread.

6. Read out loud.

Another anonymous Quora user says, "I actually have to read out loud to myself most of the time to understand and remember what I just read."

Writing in Psychology Today, psychologist Art Markman, Ph.D., says this strategy might work best when there are a few key items you need to remember. That's because the sentences you speak (or even whisper) out loud take on a distinctiveness. You remember producing and hearing the items and so your memory for them is different from the memory of the words you read silently.

women reading on kindle (Flickr/Rich Mitchell)
Research suggests reading on Kindle, instead of on paper, hurts your ability to remember a story's plot.

7. Read on paper.

E-readers are convenient tools for when you want to bring a ton of books on vacation and for downloading stories in an instant.

But research suggests that they could also undermine the strength of your memories. One study found that, when people read the same short story in a paperback or on a Kindle, the paperback readers were better able to remember the story's chronology.

Lead study author Anne Mangen, Ph.D., says that's possibly because the piles of pages in your hands creates a "tactile sense of progress" that you don't get from a Kindle. (Of course, it's possible that people who are more accustomed to reading online may not have this problem.)

Meanwhile, Mangen's other research found that high-school students performed better on a test of reading comprehension when they read a text in print instead of on a computer screen.

8. Become familiar with the topic first.

Blogger Ryan Battles recommends gaining some background knowledge before you dive into a particular text.

"The more you understand about a particular subject," he writes, "the more 'hooks' keep the facts in there." Presumably, that's because you're able to make more associations between the new information and what you already know.

You can even start by reading a Wikipedia article on the subject as preparation.

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Creating a Positive Long Distance Relationship

Creating a Positive Long Distance Relationship
By Heidi E Cruz

Relationships can be hard, but long-distance relationships bring a new meaning to the idea of what is hard in the relationship. The emotional, psychological, spiritual and physical needs of the relationship must be fulfilled in alternative ways. Long-distance relationships can be successful when they are cultivated on the art of communication and trust between the partners. Prioritizing your goals with your partner and speaking with them and making it known to others how you feel about them can help intensify your relationship.

So, what if you start to notice a breakdown in your relationship or you feel something lacking? There are things you can do, even from a distance to reassure your partner, you are in the relationship for the long haul.

Keep your Skype or phone call dates. Cancelling on your partner might imply to them, they are an afterthought or just an alternative if nothing better is going on. Keep your scheduled Skype/phone calls as you would a date. After all, you are dating your partner right? Make sure you inform your friends or family of your plans to spend the evening talking to your partner and that you are unavailable at that time. If you need to cancel for an emergency, let your partner know so they don't feel stood up.

Communicate about anything and everything. Be honest about how you are feeling, share what you are passionate about and what activities you are currently involved in. Talk to your partner with video chat, instant messenger, email. Write an old fashioned letter to your lover as a surprise or a romantic gesture. Send your partner little gifts in the mail you think they would enjoy. It is the little things that let them know you are thinking of them during your everyday when you are apart.

Visit each other and never cancel them unless it is an emergency. Refusing to commit to an agreed visit or cancelling on your partner for alternative vacation can cause irrevocable damage. By staying committed to your visits, you will demonstrate to your partner your desire to be with them on an everyday basis in the future. If you no longer feel the relationship is working out or have some fear about visiting, discuss this issue with your partner instead of cancelling on them and lying about the reason. Resolving these issues can help you reevaluate and strengthen your relationship.

Split the costs of visits and discuss finances with your partner. If you live on opposite ends of your country or even the world, finances need to be discussed about visits and preparation for your future. Is your fianc� from a country where they don't make as much money as you? What are they trying to help pay for in terms of visits? What do you each expect from the relationship in terms of finances in the future? Discussing the financial aspect of your relationship helps to lay a foundation for future expectations, agreements and commitments that you seek in your partner.

Discuss where your relationship is headed and your common goals. This helps each partner to have a sense of what they should be working towards making your relationship a success. This is especially important in intercultural long distance relationships. What are you both seeking in life? What are your expectations? The natural conclusion should be that at some point you will begin to live together and even marry. Who is willing to relocate? Are you both willing to relocate to a mutually agreeable location? Finding a common ground between cultural differences is a key to success in intercultural relationships as it will prevent many arguments in the future.

Relationships are emotional, spiritual, physical and financial investments. Long distance relationships in general, may take a higher toll on these aspects than for someone you see every day. Be honest with your partner and let them know how much you care and let them know if something is bothering you. If your partner responds positively with equal care and love you are cultivating positive attributes for your long-distance and eventual close-distance love.

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