How You Can Become Taller Naturally

Your height has a lot to do with so many factors like your genes, diet, age, activity levels and so on. As a result of this, there are some things you can do to boost your height if you really desire it and if you are still at the growing stage.

Eat a balanced diet

You should consume a balanced diet and avoid too much fatty foods that will make you look plumpy because you will look shorter. It is also important for you to make sure that your diet consists of lean protein like fish, soy, white poultry meat, etc., in order to enhance muscle growth and virile bones. You also need enough zinc from foods like pumpkin, oysters, peanuts, just to mention a few. Vitamin D also promotes bone and muscle growth, and you can get this from milk and cereals.

Get enough sleep every night

Your body grows when you sleep, hence, it is important to sleep very well at night. If you are a teenager or younger than 20, you should get between 9 and 11 hours of sleep every night. Getting good, sound sleep will boost the production of human growth hormone (HGH) which is naturally produced through the pituitary gland, particularly when you are deeply asleep.

Exercise regularly

Regular exercising can assist you to grow taller during your teen years and in puberty. You should get a workout for at least 30 minutes everyday and you can join a gym in order to get access to exercising as well as muscle-building machines. You can also become a member of a sports team and take advantage of the competitiveness to exercise. If you can’t get yourself to do all these, you can walk around and you will be amazed at how easy it is for you to exercise. Walk to school, grocery, library, etc. and before you realize it, you are already working out.

Do not stunt your growth

Even though there is a limit to what you can do to increase your height, there are many steps you can take to avoid shortening your height by environmental influences. Drugs and alcohol are believed to be partly responsible for stunted growth, especially if you take them while you are young. Caffeine consumption is also linked to not getting enough sleep which may hinder your normal growth.

Expect to be in your 20s before you stop growing

It is very important for you to know that you will get to your twenties before you will stop growing. If you are still at the puberty stage or under 18, you are definitely still growing and you should work hard not to stunt your growth.

 

How to Dine Out and Stay Healthy

What these researchers found out about fast food was pretty impressive, from a (bad) health perspective: Each one of those speedy breakfasts, lunches, or dinners contained an average of more than 1,750 milligrams (mg) of sodium.

To put these findings in perspective, consider that the new U.S. government dietary guidelines recommend that a person consume no more than 1,500 mg of sodium–over the course of a whole day. Would you be shocked if I also told you that over half of those 6,500 single meals (57 percent of them) contained more sodium than the 1,500 mg daily supply?

Far too much salt

And how much sodium does the human body really require in a day? Only about 500 mg. And yet, the experts estimate that the average American swallows between 6,900 mg and 9,000 mg of sodium every day.

Since 1 teaspoon of salt contains roughly 2,000 mg of sodium, this means that the average American is downing up to 4 1/2 teaspoons of salt each and every day! If a high-sodium diet can leave you feeling bloated, what must these folks be feeling?

A hazardous substance

For people sensitive to sodium, such as those with a family history of hypertension, people with diabetes, African Americans, and the elderly, the accumulation of too much salt in the body can be particularly risky–it can, for example, increase one’s chances of getting heart disease, a leading killer. Add to this the fact that about half the people with high blood pressure aren’t even aware that they have hypertension–and, Houston, we’ve got a problem here.

Consuming less sodium in restaurants

Now that you know that restaurant food in particular is laden with piles of sodium, maybe it’s time for us all to review the tips given by the American Heart Association (AHA) to reduce sodium intake when dining out:

  • Get to know which foods are low in sodium, and look for them on the menu.
  • Ask for your dish to be prepared without salt.
  • When you order, be specific about how you want your food prepared.
  • Don’t add salt to your food. Instead of the salt shaker, reach for the pepper shaker.
  • Ask for fresh lemon and squeeze its juice onto your dish instead of using salt. (Lemon juice goes well with fish and vegetables, for example.)

And consume less fat as well

As always, we’ve got to also continue to keep track of the calories and fat when dining out. What should your daily target be for calories and fat? The AHA now recommends that most adults, besides limiting their sodium intake to 1,500 mg per day, consume no more than about 2,000 calories and 20 grams of saturated fat (the artery-clogging kind) each day.

Healthy options are possible–even at McDonald’s (sort of)

So how are you supposed to navigate the unhealthy meals being dished out by so many of today’s eating establishments? If you find yourself at a McDonald’s, for example, what can you do to stay healthy? The medical and health news publisher WebMD recommends steering clear of the fatty offerings and going with the Egg McMuffin, which totals

  • 300 calories
  • 12 grams of fat (5 grams of it saturated fat)
  • 2 grams of fiber
  • protein that should help you feel satisfied for hours

But… please know that the McMuffin falters in the sodium department, containing as it does a whopping 820 mg of the stuff, or a little more than half the daily limit of 1,500 mg.

… And even at Burger King (sort of)

In Burger King, you could choose the Egg and Cheese Croissan’wich, which provides

• 320 calories

• 16 grams fat (7 grams of it saturated)

• 11 g of protein to keep your hunger at bay

Like the McMuffin’s, however, the Croissan’wich’s sodium content is still too high: 690 mg.

If you’re ordering lunch at Burger King, the chicken baguette sandwich will supply you with 350 calories and 5 grams of fat.

A great source of dietary info from restaurants

HealthyDiningfinder is a website that has teamed up with restaurants and with registered dietitians to help diners in the U.S. find–and restaurants to serve–food that passes or surpasses a list of healthy-eating criteria. The website shows diners a selection of restaurants in their area that offer tasty, dietitian-approved, menu choices, while it inspires the restaurants themselves to offer healthier choices.

The site also provides tips on how to decrease the content and consumption of calories, fat, and sodium. In order to meet HealthyDiningfinder‘s “Sodium Savvy” criteria, for example, an entrée can have no more than 750 mg of sodium, whereas appetizers, side dishes, and desserts must contain no more than 250 mg.

Playing with HealthyDiningfinder

Here’s how I had fun playing with this website:

  1. Go to the search mechanism on HealthyDiningfinder.com and you’ll find the search parameters listed in a column down the left-hand side of the page.
  2. Type in your city, state, and zip code. (It’s not necessary to enter your exact street address.)
  3. Narrow your search to within 5, 10, 15, 20, or 50 miles of your house, depending on how far you’re willing to drive for a meal.
  4. Don’t bother choosing a “Price Range”–you might as well see all the restaurant options available out there.
  5. I clicked on only 1 “Cuisine” choice at a time–“American/Family”; “Asian/Chinese”; “Italian”; Fast/Quick”; “Mexican”; “Seafood”; “Other”; etc.). By choosing just a single category each time, I could keep my search results simple.
  6. Click the “Apply” button after each of your “Cuisine” choices, take note of the results, and then go back to the search page and unclick your last choice. Choose another type of cooking that you’re interested in and click “Apply” again. Repeat as long as you want to keep looking.
  7. I also didn’t bother to choose any of the 3 Specialties–“Sodium Savvy,” “Kids LiveWell,” and “Coupons”–because whenever a restaurant popped up in the search results, its specialties were automatically listed below its name and logo.

A couple of surprises

HealthyDiningfinder‘s search form worked pretty well for me, although it presented me with a couple of surprises. A Hooters restaurant here in Baltimore, for example, proudly listed 7 “Healthy Dining Options”–who knew? And when I searched “Seafood,” not a single restaurant turned up, even when I extended the search out to 50 miles. I have to assume that the “Seafood” category was not functioning, since I live in Baltimore, a city that sits right on the Chesapeake Bay and is world-renowned for its piscine delights. Oh–that reminds me of 1 further step:

8. At some point in your search, be sure to click on the last category, “Other.” When I finally got around to searching it, several seafood places did pop up–although none was a Baltimore great.

 

8 Health Benefits of Hydrogen Water

Hydrogen water has the potential to offer the body a wide range of positive health benefits. This type of water is made by changing the composition of standard tap water. This is achieved with a water ionizer which creates a reaction in the water through electrolysis or by using a magnesium stick. Let’s take a look at a few of the most promising benefits:

Anti-aging properties

A very appealing quality of hydrogen water is the potential to significantly slow the development of wrinkles. The increased hydrogen in the water has the positive effect of suppressing the reactive oxygen species, which will benefit the body’s anti-aging properties.

Great for thirst

A regular drink of hydrogen water is the most effective way to up the body’s intake of hydrogen. This chemical element is a lot more effective at increasing the hydration level in the body compared to drinking plain bottled water. In fact, it is nearly six times more effective at satisfying your thirst.

Improved absorption

Drinking hydrogen water has the potential to make the body more effective at absorbing daily supplements. Plus, the body will be more efficient at absorbing food based nutrients compared to drinking regular bottled water.

Muscles and joints

This water is appreciated for its ability to lubricate the muscles and joints. It is particularly useful for those with painful or swollen joints, and can help people suffering with the first stages of arthritis.

Brain function

A proper intake of water is essential to make sure the brain is able to fully function as intended. With the proper hydration, the brain is able to function at optimal levels, which means improved memory, increased alertness, improved focus and reduced confusion.

Remove impurities

It is very effective at removing impurities from the body. Also, it has the ability to greatly improve the quality of the body’s organs and cells.

Blood pressure

Hydrogen water is useful for maintaining the all-round performance of the body which includes regulating your blood pressure. Hypertension is a typical problem for those that are significantly dehydrated.

Hydrates the skin

It will naturally hydrate the skin. Without the proper hydration the skin can soon start to sag and appear flaky. A regular intake of water is necessary to maintain the best quality skin condition. Hydrogen water is believed to be the most effective option to hydrate the body and maintain the fresh and healthy looking skin.

Overall, a proper intake of water means your body and heart does not need to work so hard and therefore critical to your all-round health and well-being.

 

How to Lead a Healthy Lifestyle in College

Different Ways To Stay Healthy:

• Although it might get hard to balance between physical activity, social life and exams, it is not so difficult to maintain a healthy diet. All you have to do is have a little self control and cut out on junk food. Consume food in proper portions and avoid stuffing yourself. Maintaining a balanced diet is the most important health tip you can ever get. So, include meat, eggs, fresh fruits and vegetables, green leafy vegetables and other nutritious items in your meal on a regular basis.

• Never skip breakfast. Sure, you must have heard this a thousand times before but breakfast is the most important meal of the day. So, skipping breakfast can rob you off the most vital nutrients when the body needs it the most.

• Drink plenty of water to avoid dehydration. Water also helps you rid toxins from your body. This way making it a habit shall rid you off stress and help you focus better and gain much more concentration.

• Nothing comes the easy way and so does fitness. So, no better way than the old fashioned way. Wake up early in the morning and do some stretching and free hand exercises. Go for a walk or jogging around your campus area. Riding a bike to college everyday is also a great idea for maintaining good health and breathing in fresh oxygen. Plus, it is also good for the environment.

• Playing sports is a GREAT way to stay fit. Play some basketball, soccer or some other indoor or outdoor sport. It can do wonders, not only for physical fitness but also for mental fitness and shall help college students relieve themselves of stress and boost their energy.

• The three most essential aspects of fitness are food, physical activity and rest. So, make sure that you get enough sleep at night along with proper meals and exercise.

• Stay as far as possible from night outs. Although partying is essential for socialising, too much of it can take a toll in the long run. So, all of those late nights, drinking, smoking and excessive intake of caffeine should certainly be avoided.

• Last but not least, make sure you use protection while having sex. This is crucial to prevent any deadly diseases and to ensure a healthy and happy college life.

 

How You Can Prevent Vitamin D Deficiency

Vitamin D is a fat-soluble vitamin which is produced when your skin is exposed to the sun. It can also be found in some foods and it is notorious for helping the body to absorb calcium from foods in order to maintain healthy bone cells. It also sustains muscle health, boosts cell growth, curtail inflammation, enhances immune system and regulates blood pressure.

Vitamin D deficiency is caused when your serum vitamin D level is below 20 nanograms/millimeter (ng/ml). It can also occur when there is an insufficiency of the vitamin in your diet or your body cannot absorb and metabolize the ones you consume.

Furthermore, if you live in a place with a high latitude, you may be at more risk of vitamin D deficiency because you may have less access to the sun’s ultraviolet-B (UVB) rays. Staying too much indoors is also a contributing factor and if you live in a highly-polluted territory, you may have a lesser access to sun’s rays. The use of excessive sunscreen on your skin to block UV rays may also be a contributory factor while those with darker skin types need more exposure.

It is unsafe to self-diagnose a vitamin D deficiency because its symptoms are similar to many other ailments. Hence, it is very important to conduct a laboratory test in order to establish the ailment. However, some symptoms that may be noticed are weak bones, depression, chronic pain, rising blood pressure, exhaustion even with adequate sleep, unexplained infertility, weakness of the muscle, just to mention a few.

Boosting your vitamin D levels is as easy as ABC. You can take over-the-counter supplements or multivatimin preparations, while the consumption of foods like salmon, tuna, cheese, liver, egg yolk, milk, cereals, etc., is advisable. It is very important to expose your skin to sunlight and if you have a history of skin cancer or you have a very pale skin, you should speak with a medical professional to know whether you are fit for sun exposure.

Moreover, you should consider maintaining a healthy body weight and get involved in an outdoor exercise every day. Those with liver, kidney or gut problems should monitor their medical condition properly and get the necessary treatment. Infants who are being breast-fed may not get enough vitamin D since they may not be exposed to sunlight, hence, they can be given supplements in order to make up for this.

 

7 Important Tips of Staying Hydrated

Water is life. About 98% of our Earth is filled with water and we are 70% water ourselves. Water is God’s best creation and we all know how important it is to stay hydrated. Sometimes, we forget to drink enough water and land ourselves in situations that could have been avoided. Read this article to remind you the importance of staying hydrated.

Flushes Out the Toxins

Make this a habit – Drink a glass of water after you wake up every morning. Water helps to flush out unwanted toxins and bacteria from your bladder and kidney.

Various diseases like Urinary Tract Infections can be caused due to the consumption of less water. Our kidneys are especially sensitive and succumb to diseases easily.

So, staying hydrated will keep the organs healthy, eliminate bodily wastes and keep you away from ailments.

You can even drink detox water every morning. An example of detox water is lemon, water, and honey.

Gives You a Healthy and Glowing Skin

Once we hit puberty, breakouts and acne can become a daily struggle. Using skin care products won’t be useful unless the epidermis is ridden of toxins that cause blackheads, pimples, redness, itching, and irritation.

Drinking water will do that for you. Hydration eliminates the unwanted particles to give you a healthy and glowing skin.

Water also slows down the aging process to keep you looking younger in the long run.

Keeps Your Body Cool

Staying hydrated, especially in the summers is a must. Dehydration causes all sorts of health problems.

The natural way of releasing heat from the body is by the expansion of vessels. Being dehydrated, a higher temperature is required to expand the vessels, making you feel hotter. Staying hydrated will keep you cool on the inside and outside.

Keeps Your Weight in Check

While attempting a diet, you must have read to drink ample of water.

There are two ways by which water keeps your weight in check. Firstly, when your body cells need water, the brain sends you a signal to get more and you start eating instead of quenching your thirst.

Secondly, if you drink water before meals, then your tummy will be filled and you will not eat as much as you would without it.

Keep your cells, body, and mind happy by drinking at least 1-1.5 liters of water everyday.

Your Muscles and Joints Work Better

Water ensures the proper functioning of your muscles and lubricates your joints. You will automatically perform better.

Have you noticed cramps that cause unbearable pain in your calf muscles especially at night? The reason may be dehydration or muscle fatigue. Staying hydrated helps to fight both.

Reduces High Blood Pressure

As we know, our bodies are 70% water. When you are well hydrated, the blood contains 92% of water, which means the blood can move easily.

The water prevents cardiovascular diseases and keeps your blood pressure under control.

Reduces Digestive Disorders

Water keeps your stomach happy. Staying hydrated eliminates toxins and reduces the chances of stomach ulcers, gas, and acid.

If you are suffering from constipation, water is the best medicine.

If you are suffering from a dry mouth, urine, which is darker than usual, fatigue, light-headedness and little to no urine then you are dealing with dehydration. It’s time to drink water more regularly and make sure the water you drink Is always clean.