HALITOSIS or BAD BREATH
Term halitosis is derived from Latin word “ halitus” which means “breath” and Greek suffix “osis” which means “ the condition”. In general, halitosis is the medical term for “ bad breath”.
Breath malodor should not be confused with the oral malodor that is caused after taking food items like onion or garlic or malodor that occurs in early morning hours on awakening. It goes by itself on maintaining oral hygiene. But if breath malodor persists , it reflects some pathology and doctor should be consulted.
Halitophobia or Pseudo halitosis is reffered as the condition when patient persistently complains of bad breath but it is not perceived by others. Such patients require proper counseling from psychiatrist.
Root cause for halitosis :- halitosis is mainly caused by anaerobic bacteria present in oral cavity. These bacteriae survive by taking food from oral cavity and excreting waste products. Their waste product mainly consists of volatile sulfide compounds (vsc) which is mainly hydrogen sulfide and smells like rotten eggs. Other compounds present in their waste product are:-
Cadaverine smells like corpses
Putrescine smells like decaying meat
Skatole smells like human fecal matter
Isovaleric acid smells like sweaty feet
These anaerobic bacteria mainly depend on protein diet like meat, eggs, fish, pulses, milk products etc. Whenever we take protein diet these bacteria also get their food and they breakdown the proteins present in food items with the help of enzymes, producing the waste products (mainly VSC). Thus causing bad breath. Even in the absence of protein diet these bacteria get the food from proteins present in saliva, remnant food debris, plaque, and dead cells present in oral cavity.
Volatile fatty acids such as valerate, butyrate etc also cause malodor. These molecules are released in blood in presence of any systemic disorder like hormonal problem, kidney disorder, or stomach disease, intestinal diseases, etc. Ultimately via blood these molecules reach lungs and are exhaled. Thus producing bad breath.
Halitosis is of two types :- Physiological and pathological halitosis.
Physiological halitosis is of short duration and mainly occurs due to certain food items ( like onion, garlic) or medicines which produces bad breath.
Now question arises how these foods cause bad breath??
It happens like this: When we eat these food items they get broken down into small molecules by our digestive system. These molecules have unpleasant odor which are released in blood. Via blood they reach our lungs and when we exhale, these molecules with offending smell are also released. Thus producing bad breath.
However, this type of halitosis resolves by itself on complete consumption of food item and once all the molecules are excreted. It can be avoided by avoiding intake of food item which cause bad breath.
Smoking……
Pathological halitosis occurs due to some pathology or disorder. It does not resolve until the pathology is corrected.
This includes…..
Local factors
a) Food impaction :- food gets accumulated in the deep carious tooth or the gap between two adjacent teeth. This accumulated debris serves as food for bacteria which act on it and produce foul smell leading to oral malodor.
b) Dental conditions :- certain dental pathologies like grossly carious tooth with severe infection or abcess can be the cause of oral malodor. Partially erupted wisdom tooth can also cause bad breath. As food gets accumulated around it and this area is very difficult to clean.
c) Unclean dentures :- regular denture wearers need to take care of their dentures. It should be properly cleaned with soap solution after meals and should be kept in water in night. If dentures are not properly handled food gets accumulated on it and these debris cause bad breath.
d) Xerostomia:- it’s a medical term for dry mouth.
Saliva is an excellent mouth rinse. It helps in cleaning debris and keeps the mouth wet. When salivary flow decreases mouth gets dry and cleansing action decreases which makes bacteria more active and thus producing bad breath. This is the why we feel bad odor when we wake up in morning or during fasting. As salivary flow decreases during sleep or starvation.
e) Periodontal or gum problems:- periodontal diseases mainly starts with plaque accumulation. As the plaque gets accumulated between the tooth and gums it leads to damage to bone surrounding that tooth. As a result gap is created between the tooth and the gums. This gap known as periodontal pocket is a perfect shelter for anaerobic bacteria which survive there and produce foul smell leading to bad breath.
f) Tongue coatings :- surface of tongue is very irregular. These innumerable depressions and elevations on tongue surface serve as ideal niche for bacteria to adhere and flourish. Remnant food debris also get accumulated in these irregularlities which is very difficult to clean. So these bacteria act on the food accumulated producing foul smell. That’s why it is advised to clean the tongue properly with a tongue scrapper daily.
Systemic factors
a) ENT problems like sinusitis, pharyngitis, tonsillitis, etc. in all these conditions there is increased inhabitation of bacteria in oral cavity which leads to bad breath.
b) Pulmonary infections like T.B. , pneumonia, bronchitis are also associated with halitosis.
c) GIT diseases like regurgitations, gastric hernia etc.
d) Hormonal cause :- it is observed in most of the women that foul breath is felt in perimenstual period. Also a typical type of breath odor is experienced with increase in progesterone level.
Depression And Cure
Depression is a state of low mood and aversion to activity. A low or depressed mood can increase an individual’s ability to cope with situations in which the effort to pursue a major goal could result in danger, loss, or wasted effort.A depressed person may experience persistent sadness, feeling of hopelessness. He may also find it difficult to concentrate on his work . He may even attempt to suicide if it is not rectified timely.
It is generally seen that people suffering from depression dismiss most of its symptoms as ‘blues’ or ‘ downtimes’. Slowly it starts affecting the normal functions to be carried out in the daily life.
We have to curtail the recurring bouts of depression. Depression is a serious disorder and it requires medication from a mental health professional.
Major types of Depression: There are 4 major types of depression recognised in the medical field. They are
- Past Partum Depression: This kind of deppression is gemnerally found in women aftre giving birth to child . This is cause due to changes in the harmones.
- Bipolar Disorders:This is caused due tro sudden emotional changes. It may be destructive. Immediate treatment is a must.
- Seasonal Depression: Generally called as SAD, it is caused due to the extreme climatic condition and will go away with the favolable climate.
- Substances induced Depression: This kind of depression is caused by the intake of something which leads to depression. There are some medicines which may lead to depression in some persons. Taking in of Toxic drinks like alchohol may lead to depression.
How to Overcome Depression: It is really very difficult to over come depression. To make matters worse the only treatment in medical field for depression is medication. But our body has the capacity to heal itself. The mind and the body are inter wined to such an extent that what we do on one will affect the other. So if we want to come out of depression all we have to do is to keep our body healthy. In majority of the cases depression is caused due to the chemical imbalance in the mind. We often do not take care of our physical health and usually it is not long before we find our brain toxicology adversely affected. So by keeping a healthy body we can keep depression away from us.
Exercise and healthy diet are two effective tools by which we can very easily get out of depression.
Herbs and food that help you to fight Depression:
- Dark green leafy vegetables like Spinach, peas help to produce serotonin which is the main medicine prescribed by doctors.
- Lack of carbohydrates may bring you in the low mood which may lead to depression.
- Siberian ginseng helps in stimulating the nervous system and helps the person taking it to cope with stress.
- Rhodiola helps in improving mood, fighting depression, reducing fatigue and improving both physical and mental performance.
Chinese way to cure Depression: The chinese way of treating depression is to create a mental awareness and releasing the blocked vital energy through the aid of accupressure and accupunture.
DIARRHEA
Diarrhea is generally referred to the increase in the frequency of the bowel movements or decrease in the hardness of the stool. Generally incontinence of stool, rectal urgency, incomplete evacuation, bowel movements immediately after eating are very often misinterpreted as diarrhea.
The World Health Organization has defined diarrhea as “having 3 or more loose or liquid stools per day, or as having more stools than is normal for that person.”
People suffering from diarrhea generally pass more than a quart of stool a day. Acute diarrhea may stay for a day or two and pass away without any special treatment being given while prolonged diarrhea is a cause to worry as it may lead to dehydration.
Diarrhea can cause dehydration, a situation in which the body lacks enough fluid to function properly. Dehydration is particularly dangerous in children and older people, and it must be treated promptly to avoid serious health problems
Diarrhea is one of the most common diseases found in all age group and is the main reason for the lost days of work. On an average a child by the time reaches the age of 5 would have got the attacks of diarrhea by 6 to 10 times and an average adult has this attack four times in a year.
Causes for Diarrhea:
Diarrhea is generally caused by the infection. This infection may be caused by-
Viral Infections: Many viruses like rotavirus (in children), Norwalk virus (adults and school going children), cytomegalovirus, herpes simplex virus, and viral hepatitis. Cause diarrhea. Generally diarrhea caused by viral infection lasts from 3 to 7 days.
Bacterial Infection: Diarrhea caused by bacterial infections is very severe and are accompanied with vomiting, fever, and severe abdominal cramps or abdominal pain. Bowel movements occur frequently and may be watery. They are mostly caused by intake of contaminated foods or drinks.
Parasites: The parasites infect the digestive system which may result in diarrhea. This is caused by the usage of contaminated drink.
Food Intolerance: Some people are unable to digest some food components like lactose. If they have those, it may lead to diarrhea.
Reaction to medicines: Reaction to a medicine may lead to diarrhea. Generally medicines like antibiotics, blood pressure medications, cancer drugs, and antacids may lead to diarrhea.
Symptoms of Diarrhea:
• Watery liquid stool- The stool passed out is liquid or semi solid. Sometimes it may be of red in color which indicates intestinal bleeding. If it is of thick, tarry black color it indicates bleeding in stomach or upper part of the intestine.
• Abdominal Pain: Occasionally diarrhea is accompanied with mild-to-moderate abdominal pain. If the pain is severe it suggests more severe disease.
• Dehydration: If diarrhea leads to dehydration, it is a sign of serious disease.
Some general symptoms found in persons suffering from diarrhea are:
• Feeling thirsty and having a dry mouth
• Skin appearing loose
• Sunken eyes among children and infants.
Herbal and Home made Treatment for diarrhea:
- Meadowsweet helps in toning the lining of small intestine and may prove beneficial for treating diarrhea among children.
- Boil the roots of the blackberry bush in a quart of water until it boils down to 1 pint. Cool and strain, take 1-2 table spoon 3 times daily. (Note, I know those who will just chew on the roots of the blackberry bush)
- Drink a thin, gruel with oatmeal or a handful of raw oats.
- Cook 8 good-sized well washed leeks in 2 l of water for three hours in a covered pan. Give a tea spoon of the resultant in every hour to the child suffering from diarrhea. It brings relief very soon.
- Boil a few barley seeds in 1/2 l of water for half an hour. Allow it to cool down. Add salt or sugar and a few drops of lemon juice to taste. Drinking this will bring relief
How to prevent Baldness
Hair loss is a common problem faced by majority of people today. There are various reasons for this. Just applying all kinds of vitamins is not considered enough if hair loss is to be prevented. If you are not taking in a healthy and nourishing diet you will not be able to prevent your hair loss. Even though you think you are doing all kind of treatment like applying vitamins to your body and hair, nothing will help, if you don’t take in your diet, the required vitamins, for making the scalp strong.
Vitamin B is a vital source for the growth of good and strong hair. Niacin and Pantothenic Acid gives shine and glow to the hair and helps in the growth of strong and full hair. These also help in stopping hair loss and also prevent hair loss. These vitamins are found in whole grains, organ meats and egg yolk. If you take plenty of vitamin B then you can prevent the hair loss to a great extent.
There are very many herbs available which can help you to fight against hair loss. Some of the commonly used ones are:
Saw Palmetto: It can be taken in the form of a tablet or applied with oil to the hair. This is in use for the past 100 hundred years and is found to be very effective in preventing the hair fall
Aloe: Applying Aloe to the hair directly prevents hair fall, promote hair growth and acts as a conditioner to the hair. Just rub aloe on to your scalp. Leave for 15 minutes and rinse.
Arnica: The oil made from the flowers of Arnica helps in the reduction of dandruff and promotes hair growth. Applying it regularly prevents hair fall.
Brahmi: The antioxidant property of Brahmi helps the nourishments to reach the hair roots, removes dandruff, and prevents hair splitting at the ends. This can be added to the oil and applied to the hair.
Thus only applying all kind of nourishment to the hair is not enough for the full growth of the hair and remain shinny but taking in of all the vitamins and minerals which are necessary for the healthy growth of the hair are also necessary .You have to nourish the parts of your body which are attached to your scalp if you want to prevent hair loss and stop hair loss. A proper diet is also needed for healthy growth of the hair.
DYSLEXIA
Dyslexia is an impairment of the ability to read, as a result of variety of pathologic conditions some of which is associated with central nervous system.
It is a condition when people cannot make connections between the verbal and written communications. People suffering from this disease very often find it difficult to distinguish the letter written. In short it is a learning disability found in 3% of the total school going children. But it is generally found that children suffering from dyslexia are gifted children and are intelligent; excel in other skills that do not include reading.
Causes for Dyslexia:
Though the exact causes for dyslexia are not known some of the common causes suggested by the doctors and dyslexia experts are
- under utilization of left brain as it is said that left part of the brain is programmed to do the things you need for reading and the right is not
- the absence of corpus callosum, a central bridge of tissue in the brain.
- a hereditary disease and is carried by genes.
- Early age hearing problem
Some even go on to say that it is caused by the combination of two or more of these causes.
Symptoms of Dyslexia:
- Difficulty learning and remembering printed words.
- Reversing the alphabets(b, p, d) and numbers (6,9)
- Changing the order of the letters in the word.
- Confusing vowel sounds or substituting one consonant for another.
- Complains of feeling or seeing non-existent movement while reading, writing, or copying.
- Finds difficulty in putting thoughts into words; speaks in halting phrases.
- Complains of dizziness, headaches or stomach aches while reading.
How to cure children suffering from Dyslexia:
Many think that dyslexia can never be cured. But it is curable. The only thing is that you have to be patient when confronting with a dyslexia child. Some simple steps which you can follow are
- Improve the confidence level of the children suffering from it. Many children suffering from this consider themselves to be fit for nothing. So it is most important to see that their confidence level is improved.
- Readout loudly what is written to the children as this will help them to see the connections between spoken and written languages.
- Create activities that help the children to understand that seem to deviate from phonetic sound
- Encourage the children to speak often.
Migraine
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A migraine is a severe, painful headache that is often preceded or accompanied by sensory warning signs such as flashes of light, blind spots, tingling in the arms and legs, nausea, vomiting, and increased sensitivity to light and sound.
What causes migraines is still a mystery to the medical world! Doctors believe that it is due to the contraction and expanding of some blood vessel in the head. This happens periodically but the pain is intense and painful. How ever the exact cycle of events taking place in our brains during a migraine attack is not fully known.
What may be the possible causes for the pain?
Knowing what is the cause for the trigger of the pain is the best way to stop the pain. But avoiding the cause for the trigger is always not possible. Sometimes the migraine pain is not only due to a single trigger but due to combination of potential triggers.
Some of the common causes are
Food related triggers: For many people, going without food can trigger a migraine. For others skipping a meal is the cause for trigger. Cheese, alcohol, nuts and alas, chocolate are the prime suspects for the trigger of the migraine.
The Menstrual Cycle: It is generally found that there is a correlation between their menstrual cycle and migraine episodes. Another fact that links migraines and female hormones is that many women no longer suffer from migraines once they reach menopause stage.
Environmental Causes: For many changes in temperature, humidity and barometric pressure may be the potential cause for migraine. A change in altitude is also a possible trigger.
Stress and Depression: People are seen having migraines during times of increased emotional or physical stress.
Triggers do not always cause migraines, and avoiding triggers does not always prevent migraines.
How serious is migraine?
The migraine pain is generally moderate to severe and can disrupt the normal activities of the individual. Many people have pain and other symptoms so severe that they only want to lie down in a dark room and go to sleep
Duration Period of the pain:
The pain lasts from 4 hours to 72 hours once it is triggered off and it varies from person to person.
Herbal treatment for Migraine:
Grapes: Drinking juice of fresh ripe grapes without adding water to it is a good relief from the migraine pain.
Lemon crust: Grind the lemon crust and apply it as a paste on the forehead. It is sure to bring immediate relief to the pain.
Ginger: Drinking ginger tea brings relief for a migraine headache in the front of the head.
Butterbur: The herb butterbur (Petasites hybridus) is a shrub-like plant that grows in northern Asia, Europe, and parts of North America. Extracts made from the herb have been used to treat migraines.
TOMATO – RICH IN ALL TYPE OF NUTRIENTS
Tomatoes are a rich source of minerals and vitamin. They not only meet the nutritional need of our body but also make the food tastier. They are the essential part of daily food.
By eating tomato we can fight against any type of cancer. Lycopene present in the top layers of tomato helps to reduce the cancer attack. After boiling the lycopene level increases, that’s why tomato soup, sauce and puree are of a great help. Lycopene can be absorbed easily if taken with little amount of fat.
Tomato is rich in calcium, phosphorous, magnesium, chromium. It also contains vitaminB6, potassium and folate which help to reduce the risk of heart diseases. Niacin present in the tomato reduces the cholesterol level where as potassium reduces high blood pressure.
Tomato is a rich source of carotene which turns into vitamin A after entering the body. Vitamin A is good for eyes and it also helps in keeping the skin glowing.
VitaminC present in it helps to increase the immunity to fight against any disease and also keeps the bones strong.Vitamin C helps in the formation of new cartilages between the bones and also helps in fast healing of wounds .
Anti oxidants present in tomato helps to prevent any damage of our muscles. It also prevents macular degeneration(leading to blindness) happening in old age.
Raw tomatoes are rich in phosphorous and ripen are rich in VitaminA.
Above all… being not so expensive it can be used by a common man. And it also adds taste to our food.
Menstrual Cycle and Problems
Everyone knows the teen years can be difficult – for both teens and parents. All those physical changes during puberty can make adolescents feel awkward and unsure of themselves.
For a girl, getting her first period is a physical milestone and a sign of becoming a woman. But it can also be confusing and scary, particularly if she encounters certain problems like irregular periods or premenstrual syndrome.
Some Common Menstrual Problems: Premenstrual Syndrom: It includes both the physical and mental problems that the females get before their cycle begins. It may be anything and every thing from acne, bloating, fatigue backaches, sore breast, constipation, food carvings, depression, and irritability. PMS is usually at its worst during the 7 days before the period starts and disappears soon after it begins. Not all the females face this problem. It depends upon the hormones of them.
Cramps: Many experience abdominal cramps at the time of their periodic cycle. They’re caused by prostaglandin, a chemical in the body that makes the smooth muscle in the uterus contract. These involuntary contractions can be either dull or sharp and intense.
Irregular Periods: The typical cycle of an adult female is 28 days, although some are as short as 21 days and others are as long as 45. Irregular menstrual cycle may disrupt the life and if it is left untreated, it is sure to complicate the reproductive system.
Delayed Menarche:Menarche is the medical term fore the beginning of the menstruation cycle. This depends on the genetics of the female. It may occur as early as 9 years or as late or 13 years.
Menorrhagia (Extremely Heavy, Prolonged Periods): The most frequent cause of menorrhagia is an imbalance between the levels of estrogen and progesterone in the body, which allows the endometrium (the lining of the uterus) to keep building up. When the endometrium is finally shed during menstruation, the resulting bleeding is particularly heavy. But some times it may be due to ” fibroids (benign growths) or polyps in the uterus ” thyroid conditions ” clotting disorders ” inflammation or infection in the vagina or cervix.
So it is advisable to consult a doctor if this happens.
Allopathy Treatment: To determine whether a problem requires treatment, the doctor will ask several questions and do a thorough physical exam. The doctor may do a pelvic exam, a Pap smear, blood tests (to check hormone levels), or urine tests. If there might be a structural problem or some sort of growth, an ultrasound or CAT scan may be performed. Together, these tests can help the doctor determine how a condition should be handled.
Herbal remedies: Herbs are one of the most popular methods of curing any kind of ailment Because herbs have healing properties that not only treats a particular ailment but also provide overall well-being too. Some herbs are ” Parsley: Use the dried up parsley to brew tea and drink 3 to 4 cups in order to kindle delayed period. Alternatively you can use fresh parsley to achieve the same effect. Just put a handful of fresh aromatic plant in a pot of hot or boiled water and allow it to steep for about 15 or 25 minutes and then strain it! It is ready to drink.
Banana: It is an useful fruit during the menstruation period. Women suffering from excess bleeding and severe pain at the back and stomach should take banana leaf, cooked in little oil, with curd. This gives fast relief from pain and also controls the excessive blood flow.
Papaya: Papaya helps in proper functioning of the muscles of the uterus, which enable the proper flow of blood. Eating raw papaya gives relief from the pain faced during the cycle.
Some home remedies :
- Eat a balanced diet with lots of fresh fruit and vegetables
- Reduce the intake of salt
- Eat calcium rich food
- Soak in a warm bath or put a hot water bottle on the abdomen
How good are Pulses for Health?
What are pulses? They are the seeds of some leguminous plants. They are also called wonder food as they are low in fat and absorb the flavor of spices and herbs making them tasty to eat. Beans and legumes contain all the important nutrients that have been recognized recently in preventing heart disease, cancer and obesity. Besides having carbohydrates and fiber, they are the richest source of proteins. Pulses give an alternative source of proteins with out fat for the non-vegetarians where as for the vegetarians it is the only source of proteins. Commonly used pulses are green gram, Bengal gram soyabeans kidney beans.
Composition of pulses: They supply the same amount of calories as that of the cereals where as the protein content is twice that of the cereals. The fat content of the pulses is negligible (1 to 2 gm per 100 gm) Whole pulses are good source of vitamin B complex. The iron content of pulses is high (8 to 10 mg per 100gm). They also provide 60 gm of carbohydrate per 100gm. The calcium content is between 100 to 200 mg per 100 gm. Pulses also contain zinc which is essential for growth and wound healing. Copper which is found in the pulses helps in the formation of hameoglobin, and also helps in transport of iron to bone marrow for the formation of red blood cells. Some whole pulses also contain magnesium which helps lower blood pressure.
Soyabean is the cheapest source of protein equivalent to meat. It contains no saturated fat cholesterol and is rich in fiber and isoflavonoids that help the risk of heart disease and improve bone health. Isoflavonoids act as antioxidatants by protecting cells and tissues from getting damaged. They also act as phytoestrogens, helping to protect the older women from osteoporosis and cardiovascular problem. Genistein a particular isoflavonoid inhibits the growth of both breast and prostate cancer.
How can we consume more pulses? It is very easy. We can eat pulses in various forms
- By roasting: Roasting any gram in iron utensils can increase its iron content. It also improves its protein digestibility and protein quality. A handful of roasted chick-pea is a good option for in between meals.
- Fermentation: Fermentation of grinded pulses with rice to prepare idly dosa dhokla increase its content of Vitamin B. It is also light in digestion. Even the people suffering from fever are given this.
- Germination and sprouting: The vitamin C content of the pulses can be greatly increased by soaking them in water and allowing them to germinate. The vitamin A content increases on the third day after germination when the shoots change from yellow to green with an increase of chlorophyll. Germinated pulses have an easily digestible form of carbohydrates- maltose. Half a cup of any sprouted seed provides vitamin C equivalent to six glasses of orange juice. So a plateful of sprouted green gram salad is a tasty and healthy way of getting your daily dose of vitamins.
- Vegetables and pulses combination: A combination of pulses with vegetables provide adequate amount of vitamins and minerals. For example sambhar can be prepared by cooking arhar dal with vegetables like pumpkin, bottle-gourd, brinjal, onion etc. Spinach can be cooked with green gram or chick –pea or soyabean to make it tasty
- Cereal pulses combination: A combination of cereals with pulses provide adequate amount of proteins of high biological value. The common practice of cooking rice with pulses (khichri) is highly nutritious. You can add vegetables also with this to make it tastier. Chappatis can be made by mixing wheat flour with Bengal gram flour. The flour of the pulses can be added to soups, vegetables curries to make it thicker and tastier. Sweets prepared from green gram and Bengal gram flour can be a good high protein supplement for kids.
How simple changes in our daily routine can help in reducing Obesity
We live in the modern world where the science has improved and provided us with various machines to do most of the work. No doubt we should be proud of it. But do you it is one of the reasons for our becoming over weighted. If you are serious about shedding a pound or two then follow the following simple steps in your day to day life.
1. Lock up all the machines in your house and start working by yourself. If you have maid to do the work sack her. You wash the dishes, wipe the floor and mix batters. Instead of using a drier hang your clothes on the line. If you do so you will end up burning a large amount of calorie.
2. Try out using soft butter instead of a hard one. With a small amount of soft butter you can spread on a larger area when compared to the hard one.
3. When you are offered food at the time you are not feeling hungry feel free to say, “No Thank You.” If you take even a little bit of food then you are just adding the unwanted calorie in your body.
4. If you think your friends or co-workers will be offended if you deny to their dinners offered then speak out to them and tell them why you are doing so and ask them for their moral support. They will only feel happy in helping you with your ambition to reduce weight.
5. Instead of sitting and watching T.V better go out and play something which will burn your calories like- dancing, bowling, golfing, cycling, or may be even brisk walking.
6. If you are on an outing drink no calorie water instead of alcoholic beverages.
7. Analyze and set realistic goals which you think you can accomplish so that you can taste the success and set new goals. If you are not able to accomplish the target you will feel frustrated and will be tempted to quit your plan of reducing weight.
8. Even while watching T.V. you can take a walk in the 3 minutes commercial break.
9. Eat at fixed times and leave the table as soon as you have finished instead of lingering over the last bites.
10. Use good plate psychology. Select the plates with colors which will not increase your appetite. Yes some colors like violet, lime green increases our appetite. The design of the plate also matters. If the plate is bowled shape then it will be better as it gets filled up soon.
11. Eat smaller portion of food
12. Remove all the food stacked at appropriate places like candy bar in the drawer.
13. Eat slowly and chew your food properly. Can you imagine we do not chew our food properly? We have to chew each bite of food 32 times before swallowing it.
14. Do not try to skip your meal. If you do so then you will surely over eat the next time.
15. Do not try to taste the food while preparing it.
If you follow these simple steps for a weak you are sure to reduce your weight by a few pounds. Just try it out!
