Health tips and home remedies for depression


HEALTH TIPS AND HOME REMEDIES FOR DEPRESSION

HEALTH TIPS AND HOME REMEDIES FOR DEPRESSION
What Is Depression?

It is natural to feel depressed sometimes, but such feeling down lingers day after day, it could be sign of depression. Major depression is an occurrence of sadness or apathy along with other symptoms which lasts at least two weeks and is severe enough to interrupt daily routine activities. Depression is not any sign of weakness or a negative personality. It is a major health concern and a treatable medical condition.

What Causes Depression?

We do not know exactly what causes depression, a number of factors are often linked to its development. Depression usually results from a combination of present and other longer-term or personal factors, rather than particular one issue or event.
Incidents in Life
Research suggests that continuing problems in life like, long-term unemployment, living in an disrespectful or uncaring relationship, long-term separation or loneliness, continuous  work stress – are more likely to cause depression than present life stresses. However, present events (such as losing your job) or a combination of events can ‘initiate' depression if you are already at risk because of previous bad experiences or factors.

Family History
Depression can be caused due to family history and some people will be at an genetic risk. However, having a parent or close blood relative with depression does not mean you will automatically have the same experience. Life situation and other personal factors are still likely to have significant impact.

Personality
Some people may be at high risk of depression because of their personality, particularly if they have a trend to worry a lot, have low self-esteem, are perfectionists, are sensitive to won criticism, or are self-critical and negative.

Serious Medical Illness
The stress and worry due to serious illness can lead to depression, especially if you are dealing with long-term illness and/or chronic pain.
 Or uncomfortable lifestyle.

Drug and Alcohol Use 
Drug and/or alcohol use can lead to and result from depression. Many people with depression consume drug and alcohol.

Changes in the Brain
Depression is not just the result of a ‘chemical imbalance’, for example you have too much or not enough of a particular brain chemical. It is complicated, but there are multiple causes of major depression.
Other factor may cause changes or imbalance in brain chemicals which leads to depression.

Sign and Symptoms of Depression:

It is important to remember that we all experience some of these symptoms from time to time, and it may not necessarily mean you're depressed. But, not everyone who feels depressed will have all of these symptoms.
Behavior
·         Being at home or one place, avoid outing
·         Not completing things at work or school
·         Being away from close family and friends
·         Habitual  to alcohol and sedatives
·         Not involving in usual enjoyable activities
·         Not concentrating

Feelings
·         Speechless
·         shamefaced
·         Bad-tempered
·         Unsatisfied
·         lacking in assurance
·         Not happy
·         Hesitant
·         Upset
·         Despondent

Thoughts

·         'I can’t succeed.'
·         'I am at fault.'
·         'There is Nothing good ever happens to me.'
·         'I am useless.'
·         'There is nothing worth in living.'
·         'People would feel better without me.'

Physical

·         Feeling tired all the time
·         Being sick and run down
·         headaches and muscle pains in body
·         Churning emotions
·         Sleep complications
·         loss or variation of appetite
·         Extreme weight loss or gain
If you think that you or someone you know may be under depression, after reviewing above checklist is a quick, easy and confidential way to give you more insight. The checklist would not provide a diagnosis – for that you shall need to see a health professional – but it may help to guide you and provide a better understanding of how you are feeling. 

Health Tips for Depression:

 

1. Stay in touch

Do not withdraw from society. Socializing can enhance your mood. Keeping in touch with friends and family means you have someone to talk and share your feeling when you feel low.  

2. Be more active

Take up some form of exercise like aerobics, morning walk, dancing etc. There are evidence that exercise can help to lighten your mood and feeling fresh. If you are not exercised for a while, start gently by walking every day and then switch to another form. 

3. Face your fears

Never avoid the things you find difficult. When people feel depressed or anxious, they sometimes avoid speaking to other people. Some people also avoid going out, driving or travelling.
If this is happening, facing up such situations will help them become easier.

4. Stop drink too much alcohol

For some people, alcohol may become a problem. He/she may drink more than usual as a way of coping with or hiding their emotions, or just to fill loneliness or to kill time. But alcohol won't help you solve any of your problems and could also make you feel more depressed and down.

5. Try to eat a healthy diet

Some people do not feel like eating when they are down and are at risk of becoming underweight. Others find comfort in food, eat excessive and can put on excess weight.

6. Have a routine

When people feel depressed, they can get into irregular sleep patterns, staying up late and sleeping during the day time. Try to get up at your regular time and stick to your daily routine as much as possible.
Not having a routine can affect your eating habits too, try to carry on cooking and eating regular meals as much as possible.

7. Meditation and yoga

Meditation and yoga also fall under "stress reduction techniques.
Both meditation and yoga are believe to activate the parasympathetic nervous system. This system is involved when the body relaxes, slowing relaxing body and feeling healthy.
There is quite a small research in this area, the studies showing that different types of meditation appear to have advantage over depression.  

8. Learn How to Divert Mind from Negative Thoughts

Depression not only make you feel bad, it can also cause you to think more negative. Diverting mind from those negative thoughts, however, can improve your mood. Engaging self in any activity is best way to kill negative thoughts.

9. Beat Delay

The symptoms of depression, such as fatigue and difficulty in concentrating, make delay tempting.
But putting things off promote depression. It can lead to increased guiltiness, worry, and anxiety.
It is important to plan and manage your time well. Plan short-term goals and get completed the most important things done first. Each task you successfully complete will help you to overcome the habit of delaying.

10. Get a Handle on Your Household Tasks

Depression can make it difficult to complete household tasks, such as cleaning, doing the dishes or paying bills. 
Take control of your daily tasks. Start with small and work on one project at a time. Getting up and start with your daily routine can help you start to feel better in itself. But, working in plan at the home can be key to helping you feel better. 

11. Create a Wellness Toolkit

A wellness toolkit is a set of tools that you may use to help soothe yourself when you are feeling depressed.
The tools you find most useful might not work for someone else so it is important to carefully select what things can help you feel your best.
Cuddling your pet, listening to music, a warm bath, or reading a favorite book are just a few tools you might find useful.

12. Reduce Your Stress

When you are under stress, your body produces more of a hormone called cortisol. Very quickly, this is a good because it helps you gear up to cope with stressful condition in your life.
However, over the long run, it can cause many problems for you, including depression. The use of stress reducing techniques is better to reduce your risk of becoming depressed.


Home Remedies for Depression:

1. Lavender Oil
Lavender aroma Oil is being used as an inhalant—in sachets, sprays, oils, and lotions—for centuries. The smell induces calm and sleep. Lavender has an anxiety treatment that does not make you tired. It can be used as you want—when feel anxious, or regularly, depending on your needs.

2. Valerian Root
Valerian roots works as a mild antidepressant and anxiolytic and has established through testing not to have a sedative consequence. The extract phytofin Valerian 368 has been shown to have sleep-enhancing abilities.
Valerian root is the very effective herb for sleep. It is a good option for more severe anxiety and for evening use, when you would not be driving or working.
In fact, it is extensively available in “sleep drinks” at a dose of about 20 milligrams. It is important not to combine valerian with alcohol or other medications.

3. Kava
Kava root are being used as a traditional tea in the Polynesian islands for centuries. It is non-addictive and has been shown to be effective in treating anxiety condition. Kava has a feel alike to alcohol—relaxing and anxiety-reducing, but without addictive quality.
Kava has shown in several studies to have an effect alike to that of valium in treating anxiety. Kava should not be taken for more than 28 days, nor should it be taken if you have hepatitis or any +other liver problems.

4. Rhodiola
Rhodiola (Rhodiola Rosea), sometimes called Arctic root or golden root, is considered an adaptogenic herb, means that it acts in non-specific ways to up resistance to stress.
This herb produces at high altitudes in the arctic areas of Europe and Asia, and its root has been used in traditional medicine in Russia and the Scandinavian countries.
The most common side effects were dizziness and dry mouth. Rhodiola appears to work faster than usual antidepressants, often in a week.

5. Ashwagandha
Ashwagandha, known as Indian ginseng, is an herb that is being used in Ayurveda, traditional medicine of India that can be traced back to 6000 years. Ashwaganda has been used for various conditions, some of which have been studied scientifically.
Ashwagandha is effective in dropping stress hormones, promoting intellect and memory, protecting against neuronal injury in Parkinson’s, Alzheimer’s and Huntington’s. It may also reverse or slow neuritic atrophy and synaptic loss in those diseases conditions.
Ashwagandha has also shown effectiveness in bipolar disorder, by improving auditory-verbal working memory), a measure of reaction time, and a measure of social thought.
Ashwagandha is also effective as an anxiolytic, as a mood stabilizer, and in treatment of obsessive-compulsive disorder.

6. Chamomile 
Chamomile is particularly helpful for those dealing with both depression and anxiety. Two species of chamomile used medicinally, German or wild chamomile (Matricaria recutita) and Roman or English chamomile (Chamaemelum nobile). German chamomile is very commonly used but both offer very similar health benefits.

7. Ginkgo Biloba
Ginkgo extract is used in Europe where it is available by prescription or as an approved
In the US, ginkgo is sold as a nutritional supplement, typically as a standardized Ginkgo biloba extract made from dried ginkgo leaves.
Standardized extracts are now used for treating of a wide range of conditions including memory loss, concentration problems, mental confusion, depression, anxiety, dizziness, tinnitus, and headache.
Ginkgo is supposed to work by increasing blood supply, reducing blood viscosity, boosting neurotransmitters, and reducing toxic free radicals. It can help to treat depression by increasing uptake of both serotonin and dopamine, neurotransmitters frequently low in those with depression.
Ginkgo extract may also reduce symptoms of anxiety and stress by dropping levels of the stress hormone cortisol.

8. Maca (Lepidium meyenii)
Maca is being traditionally used in Peru to treat depression and to stimulate libido.
Maca helps to reduce anxiety and depression symptoms in women with menopause. Maca is really effective for treating psychological symptoms like anxiety and depression.  While Black Maca helps to improve cognitive function the most, but all colors of Maca are helpful for depression.

9. Rosemary
Rosemary leaves are used for flavoring meats, potatoes, cooking oils, and many other seasoning purposes. Seasoning with Rosemary shows good effects as an antidepressant and anxiolytic. The active ingredients in Rosemary are rosmanol, circimaritin, and salvigenin make it a great addition to the spice medicine cabinet.  Rosemary is good with many Middle Eastern dishes, and also can be used in peas, lamb, veal, and fish.

10. Thyme
Thyme is a good source of lithium and tryptophan. Both help as mood stabilizers and sleep and calming aids in the small doses available simply by using as spice in cooking.
Thyme with garlic can be used as a rub for roasts. It is also good with eggplant dishes containing peppers.

11. St. John’s Wort
One the best known herb used to treat both anxiety and depression is St. John’s Wort. It is used as first-line treatment in Germany for mild to moderate depression and is well-established as an effective antidepressant—equivalent in effectiveness to allopathic prescription antidepressants—with few side effects. Like the SSRIs.
If you are taking medications, it should absolutely be monitored by your physician to be sure that there are no toxic side effects.
St. John’s Wort reduce  the potency of birth control pills. It can also decrease the potency of hormone-replacement therapy, be cautious for it.
It is important to note that St. John’s wort is known for interacting with many of medications. This is especially true for blood diluents, birth control pills, and chemotherapy medicaments. Always consult with your physician before taking this herb. 

12. S-adenosylMethionine
This supplement is designed to act like a4 synthetic form of the body’s natural mood-booster. S-adenosylmethionine is regarded as a supplement in the United States — the FDA doesn’t consider it a medication.
S-adenosylmethionine is not approved by the FDA to treat depression in the United States, but it is used in Europe as a prescription drug to treat depression.
It is not recommended that you take S-adenosylmethionine along with other antidepressants. You should also be aware that S-adenosylmethionine can cause some health effects such as upset stomach and constipation if you take too much.

health tips and home remedies for high blood pressure (hypertension)

HEALTH TIPS AND HOME REMEDIES

HEALTH TIPS AND HOME REMEDIES FOR HIGH BLOOD PRESSURE (HYPERTENSION)

HEALTH TIPS AND HOME REMEDIES FOR HIGH BLOOD PRESSURE (HYPERTENSION)

What Is High blood Pressure (Hypertension)?


Blood pressure is recorded with two numbers. Systolic pressure (high number) is the force on which your heart pumps blood around your body.

Diastolic pressure (lower number) is the resistance of blood flow to blood vessels. They are both measured in millimeters of mercury (mm of HG).

As a general guide:

High blood pressure is considered 140/90 mm of gh or more
Ideal blood pressure is considered between 90/60 mm of HG and 120/80 mm of HG
Low blood pressure is considered 90/60 mm of HG or less
Reading a blood pressure between 120/80 mm of HG and 140/90 mm of HG can mean that if you do not take steps to keep your blood pressure under control then you are at risk of initial high blood pressure. 

What causes High Blood Pressure (Hypertension)?


It is not clear what causes high blood pressure, but certain things can increase your risk of high blood pressure (hypertension.
You are at a risk of high blood pressure if you are:
Over the age of 60
Overweight or obese
African or Caribbean descent
Have a blood relative with high blood pressure
Eating too much salt and do not eat enough fruit and vegetables
Do not ensure enough exercise
Drinking too much alcohol or coffee (and other caffeine-based drinks)
Smoking
Do not get enough sleep or have disturbed sleep
Healthy lifestyle can help reduce your chances of getting high blood pressure (hypertension) and help to maintain your blood pressure if it's already high. 

Health Tips for High Blood Pressure (Hypertension):


1. Lose Weight
Blood pressure increases as weight increases. Being obese may cause disrupted breathing when you sleep (sleep apnea), which further raises your blood pressure.
Losing weight is one of the most effective lifestyle changes for controlling high blood pressure (hypertension). Reducing even a small amount of weight if you're obese can help reduce your blood pressure. You may reduce your blood pressure by about 1 millimeter of mercury (mm of Hg) with each KG (about 2.2 pounds) of weight you lose.
Besides shedding KGs, you generally should also keep focus on your waistline. Putting up too much weight around your waist can put you at greater risk of high blood pressure (hypertension).
Generally:
Men are at risk of high blood pressure (hypertension) if their waist measurement is greater than 40 inches (102 centimeters).
Women are at risk of high blood pressure (hypertension) if their waist measurement is greater than 35 inches (89 centimeters).
These waste size number vary among ethnic groups. Ask your physician or physiotherapist about a healthy waist measurement for you.

2. Exercise
Regular exercise — for 150 minutes a week, or approx. 30 minutes every day of the week — may lower your blood pressure by about 5 to 10 mm of Hg, if you have high blood pressure. It is important to be consistent with exercise because if you stop exercising, your blood pressure can rise again.
If you have high blood pressure hypertension), exercise can help you avoid elevating it. If you have hypertension, regular physical exercise can bring your blood pressure down to safer levels.
Some of aerobic exercise you may try to lower blood pressure include walking, jogging, cycling, swimming or dancing etc. You can also try high-intensity interval exercise, which involves alternating short bursts of intense activity with subsequent recovery periods of light activity. Strength training also may help reduce high blood pressure (hypertension). Aim to include strength training exercises at least 2 days a week. Talk to your physician or physiotherapist about developing an exercise program.

3. Healthy Diet
Diet which is rich in whole grains, fruits, vegetables and low-fat dairy products and skimps on saturated fat and cholesterol can lower your blood pressure by up to 11 mm of Hg if you have high blood pressure (hypertension). Such diet (eating) plan is known as the Dietary Approaches to stop high blood pressure (Hypertension).
It is not easy to change your eating habits, but with these tips, you can easily adopt a healthy diet:
Maintain a food diary. Writing down what you eat, even for just a week, can shed surprising on your true eating habits. Monitor and observe what you eat, how much, when and why.
Try to boost potassium. Potassium helps to reduce the effects of sodium on blood pressure. The good source of potassium is food, such as fruits and vegetables, rather than supplements. Consult to your physician about the potassium level that's best for you.
Be a smart buyer. Read food contents when you shop and stick to your healthy-eating plan when you are dining out, too.

4. Reduce Sodium in Diet
Even a small cut off in the sodium in your diet can improve your heart health and reduce high blood pressure (hypertension) by about 5 to 6 mm of Hg.
The effect of sodium intake on blood pressure varies person to person. In general, person consume 2,300 milligrams (mg) of sodium a day or less. However, a lower sodium intake to 1,500 mg a day or less — is ideal for most adults.
To reduce sodium in your diet, consider some tips:
Read food contents. If possible, choose low-sodium alternatives of the foods and beverages you usually buy.
Avoid eating processed foods.  Naturally Only a small amount of sodium occurs in foods. Most sodium is added during processing of foods.
Do not add salt to your diet. One teaspoon of common salt has 2,300 mg of sodium. Use rock salt, herbs or spices to add flavor to your food.
If you do not feel you can drastically reduce the sodium in your diet suddenly, reduce it gradually. It will get adjust over time.

5. Limit Alcohol Intake
Alcohol is both good and bad for your health. Drinking alcohol in small amount— generally a drink a day for women, or two a day for men  can potentially lower your high blood pressure(hypertension) by about 4 mm of Hg. One drink should equals to12 ounces of beer, five ounces of wine or 1.5 ounces of 80-proof liquor.
But its protective effect lost if you drink too much of alcohol.
Drinking more than small amounts of alcohol can actually raise blood pressure significantly. Alcohol may also reduce or alter the effectiveness of blood pressure medications.

6. Stop Smoking
Each cigarette you smoke may increases your blood pressure for long time after you finish. Quitting smoking helps your high blood pressure (hypertension) return to normal. By stopping smoking can reduce your risk of heart disease and improve your overall health and lifestyle. People who stopped smoking can live longer than people who never stopped smoking.

7. Reduce Caffeine
The role caffeine in blood pressure elevation is still debated. Caffeine can raise blood pressure up to 10 mm of Hg in people who occasionally consume it. But people who drink coffee on regularly basis may experience little or no effect on their blood pressure.
Although the long-term effects of caffeine on blood pressure not yet clear, it is possible that blood pressure may slightly increase on its consumption.
To observe, does caffeine raises your blood pressure, check your pressure within 30 minutes of drinking a caffeinated drinks. If your blood pressure increases by 5 to 15 mm of Hg, you may be sensitive to the blood pressure increase effects of caffeine. Consult to your physician about the effects of caffeine on your blood pressure and further action.

8. Reduce Stress
Excessive stress can contribute to high blood pressure (hypertension). More research is needed to determine the actual effects of chronic stress on blood pressure increase. Occasional stress situation also may contribute to high blood pressure (hypertension) if you react to stress by having unhealthy food, drinking alcohol, smoking or some medicines.
Take some time and observe about what causes you to feel stressed, such as work, family, food, finances or illness. Once you know what is causing your stress, consider how you can eliminate or reduce that stress factor.
If you cannot eliminate all of your stress factors, you can at least cope with them in other way.
Try to change your expectations and related things. For example, plan your day activities and focus on priorities rather than completing each one. Avoid trying to do too much at a time and learn to say no. Understand there are some things you cannot change or control, but you can focus on how you react to that things.
Focus on things you can control and make plans to resolve them. If you are having stress at work, try talking to your superior. If you are having a clash with your kids or spouse, take steps to solve it.
Avoid stress causes. For example, if pick hour traffic on the office way causes stress, try leaving earlier, or travel by public transportation. Avoid individual who cause you stress if possible.
Spend time to relax and to do activities you enjoy. 

9. Monitor Blood Pressure:
Blood pressure Home monitoring can help you keep control on your blood pressure, make assure your lifestyle changes are working, and alert you and your physician to potential health problems. Blood pressure monitors are widely available and without a prescription. Consult to your physician about blood pressure monitoring at home before you get started.
Regular visits to physician are also key to controlling your high blood pressure (hypertension). If your blood pressure is in controlled condition, check with your physician about how often you need to check it. Your physician may suggest checking it daily or less often. If you are making any changes in your medications or other treatments, your physician may suggest you to check your blood pressure starting two weeks after treatment changes and a week before your next appointment.

10. Get Family and Friend Support
Supportive family and friends can help to progress your health. They may motivate you to take care of yourself, drive you to the physician or get on an exercise program with you to keep your blood pressure controlled.
If you feel you need support beyond your family and friends, you can joining a support group. This can put you in touch with people who can give you an emotional or morale boost and who can offer practical tips to handle your condition.

11. Meditation or Deep Breathing
Meditation and deep breathing could also fall under "stress reduction techniques.
Both meditation and deep breathing are believe to activate the parasympathetic nervous system. This system is involved when the body relaxes, slowing the heart rate and reducing blood pressure.
There is quite a small research in this area, the studies showing that different types of meditation appear to have advantage for reducing blood pressure.
Deep breathing techniques can also be equally effective.
  

Home Remedies for High Blood Pressure (Hypertension):


1. A Ginger-Cardamom Tea
A significant reduction in high blood pressure (hypertension) observed when having ginger and cinnamon tea, both are warming spices that improve circulation, you can make a nice ginger cardamom tea to help your heart get healthy.

2. Eating Watermelon in the Morning 
Every morning, be realistic to watermelon. Many times watermelon is viewed as a strict summer fruit, or for seed spitting contests and barbecues, but it can also help control high blood pressure (hypertension).
Watermelon contains a compound called citrulline. Once it enters the body it get converted to  L-arginine, which is the precursor to nitric oxide.  Nitric-oxide in the body relaxes the blood vessels, which causes your blood pressure to decrease. It is great natural remedy to enjoy.

3. Nuts
Pistachio nuts, out among other nuts, seem to have the strongest effect on controlling high blood pressure (hypertension) in adults.

4. Cat’s Claw
Cat’s claw is a widespread herb in China, South America, and Central America. It is extensively used in China for the treatment of high blood pressure. Cat’s claw lowers high blood pressure (hypertension) by bringing vasodilation. Dilated blood vessels allowing the blood to flow more simply. It also acts as a mild diuretic and cleans the body of harmful excess fluid.

5. Onions
Onions have a powerful antioxidant called quercetin. Quercetin helps lower high blood pressure but also helps treat chest pain, angina, and also drops the risk of stroke and heart attack. The secret to receiving as much of this enzyme is eating the onions raw or lightly cooked.

6. Vitamin D
Vitamin-d, the sunlight vitamin, is proven to reduce high blood pressure. Since people are spending less time outdoors people are vitamin-d deficient.

8. Hibiscus Tea
Who have three cups of a hibiscus tea daily lowered systolic blood pressure by 7 points in one and half month on average.
The phytochemicals in hibiscus are probably accountable for the large reduction in high blood pressure (hypertension).

9. Celery Seed Extract
3nB, a element found in Celery seeds, appears to help lower high blood pressure (hypertension) by acting both as a diuretic and vasodilator, as well as working in a similar manner to drugs known as calcium-channel blockers. This effect may rise the elasticity of the blood vessels and thus lead to lower high blood pressure (hypertension). In addition, 3nB appears to have some effect on areas and systems of the brain that regulate vascular resistance.

10. Beetroot Juice
Beetroot juice is a dominant medicine when it comes to lowering a high blood pressure (hypertension). Some of its properties relate to the minerals it contains, such as potassium and magnesium, but its exact pharmacological action is due to a high content of nitrates.
When you sip up beetroot juice, these nitrates are quickly converted into nitrites by bacteria (Veillonella and Actinomyces species) that live on the surface of your tongue, and which are also present in saliva.
The nitrites are absorbed into blood circulation, where nitrites are used to make a gas called nitric oxide (NO). Nitric oxide is a cell-signaling molecule which has a dominant relaxing effect on small muscle fibers in blood vessel linings. This causes the blood vessels to dilate so that blood pressure falls.

11. Pomegranate Juice
Pomegranates are full of natural ACE inhibitors which stop those enzymes from doing damage to your circulation system. The juice of pomegranate acts as the medications for high blood pressure, but it tastes quite a bit sweeter.
Pomegranate juice is an interesting way to lower high blood pressure (hypertension). But if it is too tart for your taste, consider addition of it to another drink

12. Arjuna
Arjuna bark (Terminalia arjuna) is well-known in Ayurveda medicine, where the thick, red bark is the most extensively used herbal cardiac medicine. Modern physicians are also using Arjuna for coronary artery disease, heart failure, high cholesterol and high blood pressure (hypertension).
This herb is also  effective an antioxidant as vitamin E and that it reduced cholesterol in the human subjects quite considerably. Considering its benefit for cholesterol, it is not surprising that it lowers high blood pressure;
.
13. Flaxseed
Flaxseed lowers blood pressure in hypertensive patients. It is a great home remedy for hypertension.

14. Dark Chocolate
Good news for chocolate lovers: Eating a small square of dark chocolate daily can support to lower blood pressure for people with hypertension. It has heart-healthy benefits of flavonoids, compounds in unsweetened chocolate that cause dilation of the blood vessels.

15. Eat calcium-rich foods
People with low calcium consumption often have high blood pressure.
While calcium supplements have not been conclusively shown to lower blood pressure,
In addition to dairy, you can gain calcium from collard greens and other leafy greens, beans, sardines and tofu. Here is a complete list.

16. Eat berries
They are also packed with polyphenols, which is natural plant compounds that are good for your heart.
Those consuming berries and polyphenol-rich foods experienced better markers of heart disease risk.

24 health tips and home remedies for cough

Health tips and Home Remedies  24 Health tips and Home Remedies for Cough What Is Cough? Coughs play an important role in remo...