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Tips for leading a healthy life

Even in a highly demanding and stressful nature of present day life, staying healthy is not a utopian dream, provided certain lifestyle tips are followed. Given below are a few guidelines, which if followed, will ensure a healthy life.
  • Think positive: Positive thinking and good health go hand in hand. Therefore, it is important to think positive. Be positive and things will turn out to be positive for you.
  • Exercise regularly: It is important to exercise regularly. Even a regular 30-minute exercise can keep one fit and healthy. One can also try yoga, morning walks or activities like dancing or swimming.
  • Laughter is the best medicine: Don't miss even a single opportunity to laugh out loud. Ensure you laugh with people and not at them.
  • Quit smoking and drinking: Nothing takes years off your life faster than smoking. So, quit smoking. Avoiding or at least limiting alcohol use is equally important to stay healthy.
  • Get regular checkups: Take time out of your busy schedule to say hello to your doctor. Get your routine checkups done.
Five easy steps to good oral health
It takes just a few minutes a day to help ensure good oral and overall health. Here are five simple things you should do :
1. Brush your teeth at least twice a day with a fluoride toothpaste.
2. Floss between your teeth daily.
3. Rinse using an antiseptic mouthwash.
4. Make healthy food choices. Nutritional food low in sugar is good for both oral and overall health.
5. Visit your dental hygienist regularly.

 Your bioliogical clock                                                                                                                                                            

11 pm to 3 am - Most of your blood circulation concentrates in your liver. You need to sleep during this time. Your body undergoes detoxification process. Your Liver neutralizes and breaks down body toxins accumulated throughout the day.

 3 am to 5 am - Most of your blood circulation concentrates in your lung. You may wake up at this time and may do exercise and breathe in fresh air during this time. Take in good energy into your body, preferably in a garden. At this time, the air is very fresh with lots of beneficial negative ions.

 5 am to 7 am - Most blood circulation concentrates in your large intestine.  This is the time you should be going to the toilet to passout all your body waste and prepare your body to absorb more nutrients throughout the day

 7 am to 9 am - Most blood circulation concentrates in your stomach. Have a breakfast including all required nutrients which is your most important meal in a day.

After fully detoxifying your blood during your sleep, you wake up fresh to inhale beneficial energy. Then you pass out unwanted waste from your large intestine. After that, you take in balanced nutrients to prepare your body for a new day.

No  wonder people living in the villages or farms are healthier. They sleep early and wake up early. They follow their natural biological clock.

Living in the city, we have more difficulty in following this sleeping schedule. We have good lighting, TV and internet to delay our precious sleeping time.

Follow your natural timetable. Then you will be more healthy and may have a longer period of life. 


Any disorder of the metabolism with excessive thirst and the production of large amount of urine, caused by the deficiency of insulin in

caused by the deficiency  of insulin in which sugar and starch are not properly metabolized.

Symptoms of  Diabetes 

There are two  types of diabetes which have signs and symptoms are more likely to be similar as the blood sugar is high, either due to

 less or no production of insulin, or insulin resistance. In any case, if there is inadequate glucose in the cells, it is identifiable through

 certain signs and symptoms. These symptoms are quickly relieved once the Diabetes is treated and also reduce the chances of

developing serious health problems.

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Providing adequate nutrition to children is a very serious issue.

  1. The use of a community-based approach to address malnutrition and child development.
  2. Provision of Vitamin A and iron supplements to address damage caused by vitamin and mineral deficiencies.

Latest UNICEF figures reveal that around 46 per cent of all children below the age of three are too small for their age, 47 per cent are underweight and at least 16 per cent are wasted. Many of these children are severely malnourished.

Here are a few tips on providing a nutritious diet to your child -

  • Offer your child a wide variety of healthy nutritious foods like green leafy veggies, fresh fruits, legumes and the like.
  • Encourage your child to eat plenty of cereals, but prefer inculcating the habit of eating whole grain.
  • Milk and other milk products are a must for the growth of child. They act as good sources of calcium that ensure healthy bones and teeth. Going in for low fat skimmed milk is not recommended for children under the age of two, but young children and adolescents can definitely opt for low fat milk varieties.
  • As far as intake of non-vegetarian food is concerned, encourage your child to go in for lean meat, fish and poultry.
  • Alcohol intake is not at all recommended for young children.
  • Choose foods that are less salty and less spicy.
  • Avoid foods that are high in sugar and fat content.
  • When it comes to cooking, prefer going in for cooking techniques like steaming, boiling and baking, rather than frying. Frying tends to involve extensive usage of oil, thus making the food item high in calories and low in nutrition

Food and Nutrition

Food is the chief of essential materials which the body needs for its well being .These essential materials are called ‘nutrients’. Good food is indispensable for health at all stages of life and for satisfactory growth during infancy, childhood, adolescence and adulthood. Wholesome food in adequate quantities is no less important for pregnant and nursing women since they undergo a severe nutritional stress.

 Balanced Diet

In order to obtain adequate amounts of each of the different nutrients, the daily diet should include appropriate quantities of a variety of different foodstuff. A diet in which various foodstuff are mixed in suitable proportions to carry out adequately.

A list of food items (though not ideal) as a general guide it would be practical and easy to follow. It also provides information as to which of the different foodstuffs can be substituted for one that may be temporarily unavailable.

Eating habbits have changed with the times.The changes are faster now.The latest is ‘ Fast  Food’ for a fast life. Human diet is not restricted to any special category of food. Whereas most animals stick to a routine menu, man can and does eat a variety of foods, of both plants and animals origin. Variety is, for him, the spice of life, the more so in foods than in anything else. This natural desire for variety is justified by the fact that no single food provides us with all the nutrients that we need.

Cereals, like rice or wheat which form the staple food of mankind supply as only with a fraction of  our nutritional requirements. We have to supplement careless with our foods that provide plenty of  fats and proteins and minor quantities of a number of vitamins and minerals. This means that the larger our diet sheet, the better our health will be. This will become evident if we analyse that nutrients our foods contain and in what proportion.

The nutrients found in food stuffs may broadly be classified as (1) Carbohydrates, (2) Fats, (3) Proteins, (4) Minerals,

 (5) Vitamins  and (6) Water.

Proteins, Fats and Carbohydrates are called Micro Nutrients.


Proteins (from the Greek word Proteos meaning first) are the most versatile elements in the body. They are the chief substances  of the cells of the body.They form important constituents of muscles and other tissues and vital fluids like blood, Enzymes, which assist in the digestion of food, and anti-bodies which are the body defences against infections are also mainly  protein in nature.

 The nutritive value of protein depends on the essential amino acid composition.Aminoacids are the bricks with which tissue protein is built and replaced. There are some 20amino acids commonly found in dietary proteins. Of these, 10 amino acids can be synthesized by the body itself, whether by mutual conversion among amino acids or from non-protein sources. But 10 amino acids cannot be so synthesized and have to be supplied through diet. These are called essential amino acids while children require 9 or 10.


Food Scienece & Nutrition

Human Physiology


Important tips to remember

PREVENTIVE MEASURESScientific evidence suggests that dietary factors are estimated to account for approximately 30 percent of Cancers in industrialized countries , making diet second only to avoid ing tobacco as a preventable cause of Cancer. Here are a few points in the right direction:

·         Eat a variety of healthy foods: Emphasise on plant sources. Limit consumption of red meats, especially those high in fat and processed.

·         Adopt a physically active lifestyle : Adults should engage in atleast moderate activity for 30 minutes or more on five or more days of the week.

·         Maintain a healthy weight throughout life : Postmenopausal women and those who gain weight through adulthood are at an increased risk of breast cancer.

·         Limit consumption of alcoholic beverages : Alcohol intake should be limited to no more than two drinks per day for men and one drink a day for women


ALCOHOL : Increases the risk of cancers of the mouth, pharynx, larynx, oesophagus, liver and breast. The combination of alcohol and tobacco increases the risk of Cancer far more than the independent effects of drinking or smoking.

SATURATED FAT : Increased risk of colon and prostrate cancers.

SALT : Studies link diets containing large amounts of foods preserved by salting and pickling with an increased risk of stomach, nasopharyngeal, and throat cancer.


BREAST CANCER : Being overweight and gaining excess weight throughout life, increases the risk of breast Cancer. Consuming alcohol increases risk to some extent.

COLORECTAL CANCER  : Diet  high in red meat, fat and insufficient amount of fresh vegetables and fruit in addition to personal history  of colonic polyp, inflammatory disease of bowel are the main risk factors for colorectal cancer.

ENDOMETRIAL CANCER  : Studies of endometrial cancer ( Cancer of the lining of the uterus) show that obesity and use of hormonal replacement therapy after menopause increases risk.

LUNG CANCER : More than  85 percent of lung cancers  result from tobacco smoking. Studies show that the risk is lower among both smokers and non- smokers who consume atleast  five servings of vegetables and fruits a day.

ORAL AND OESOPHAGEAL CANCERS : Tobacco ( including cigarettes, chewing tobacco, and snuff) and alcohol increase the risk for these cancers. 

Common signs and symptoms of gynaecological cancers women should know

1)      Abnominal vaginal bleeding 2)      Vulva or Vaginal abnormalities3)      Changes  in the breast4)      Pelvic region5)      Abdominal swelling  and bloating in the urogenital area6)      Persistent lower back pain7)      Persistent stomach upset or bowel changes8)       Unintentional weight loss9)      Fatigue

For more information :  Indian Cancer Society


Common Diseases


World Health Organisation

Worldwide Hospitals Directory

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