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Admit it or not, we are all slaves to certain habits. Some of these habits make us into people with good behaviour, health and full of energy for life, whereas some bad habits bring the opposite results and we end up with lot of problems in life including bad health. Therefore, we should try to cultivate good healthy habits very early in life and stick to them. Here are few habits that can help a person turn into super healthy person.

Daily breakfast

The habit of taking regular, daily breakfast has many benefits. It launches your metabolism and prevents you from overeating later in the day. Adults who have daily breakfast perform better at work and children who eat a morning meal score well at school. If an elaborate breakfast is not for you at least start the day with some pieces of fruit or a granola bar.

Drink enough water

Drinking water and keeping you hydrated can do so many good things for you. It not only quenches your thirst but helps you lose weight too. Water helps to stay away from sugary drinks that are linked to obesity and type 2 diabetes. If not plain water adds flavour with slices of orange, lemon, lime or watermelon in your bottle of water.

Have exercise breaks

If you feel lethargic during the day or at work, just don’t reach out for another cup of coffee, instead get up and move your limbs. Do some easy lunges and stretches. It can refresh body and mind. A brisk walk in the park for 30 minutes can help keep the blues away. You can have this walks even in short bursts if you cannot have it at a stretch.

Cut back screen time

The present day life is filled with screen time of one nature or other. It may be your computer, lap-top, mobile or just the TV. It is better to set a time to log off from all the social media buzz. When you cut back screen time, you will get lot of time to pursue healthy habits like walking, playing, preparing dinner or dancing. Ultimately all these activities will move your body and help keep your healthy.

Quit Smoking

If you have an urge to light up, just decide to quit it. When you take one step forward your body will take twice as much and repair itself quickly. As you smoke your heart rate and blood pressure increases and you start feeling its effects. So, once you give up the habit your heart and pressure will return to normal, making you much healthier.

Have good sleep

A good night’s sleep keeps you in a better mood. Sleep also helps in sharpening memory, giving focus and helps you learn new things. It lowers the risk of heart disease and helps maintain body weight. Cultivate a habit of a sleeping schedule and go to sleep and wake up at the same time every day.

Get mindful

Getting mindful is easy with meditation or to enjoy the smell of blooming flowers around you. It is this mindfulness that will help you reduce stress, relieve pain and improve your mood. Every washing dish can be good for the brain as long as you do it mindfully.

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We are all aware of the dangers of smoking. It is known that smoking causes many health problems not only to the person who smokes but to others who are passive smokers. Smoking affects most of the body parts and internal organs causing major health issues to the smoker.

The Joints

The smoker overtime will experience pain and inflammation of the joints in the limbs. Smokers usually suffer from rheumatoid arthritis (RA) and like for any other health problem medications don’t work effectively for people who smoke.

The Skin

Smoking affects human skin in multiple ways. Sooner than later a smoker will be faced with wrinkles and a speeding up of the aging process for the skin. The damage once done is not reversible and of course smoking can make much skin disease worsen, including skin cancer.

The Eyes

Smoking speeds up macular degeneration, which is a condition that destroys the central vision. The result is that a smoker finds it difficult to read, write and see other people’s faces properly. Smokers are also at high risk of developing early cataract and blurry vision.

The Gums

A habit of continuous smoking causes heavy damage to gums and teeth. They result in tender, bleeding gums which are painful during chewing. This also leads to bad breath and other gum diseases that cause a smoker to lose teeth.

The Brain

If you are a smoker then you increase the risk of getting a stroke by over 3 times. A stroke is caused by a blood clot in the brain which can result in facial paralysis, blurred vision, trouble walking and even death. Smoking actually raises your blood pressure and cause hypertension. The blood vessel in the brain swells due to blood pressure and it can burst or spill blood to the nearby tissues causing what is called as cerebral aneurysm.

The Digestive System

Expect peptic ulcers, Crohn’s disease, and inflammation of pancreas, colon polyps and even cancer. The risk for all these diseases is very real for a smoker. A smoker also gets type 2 diabetes more easily, which can later affect the liver and pancreas.

The Lungs

Lungs in a human body are the most vulnerable of organs when a person is in the habit of smoking. Lung cancer is linked to smoking and so also cancers of the mouth, kidney, liver, bladder, stomach, colon and rectum. Smoking is a major cause of pulmonary diseases, which can affect the air sacs in the lungs and cause difficulty in breathing.

The Heart

Smoking is a major cause for many types of heart diseases. Smoking actually hardens and narrows the arteries and also causes the blood to thicken. All these can produce small and larger clots that hinder blood flow from the heart leading to a heart attack.

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Contrary to what people popularly believe, you don’t have to reduce your weight to a level you were in your teens. Losing just a few kilos can make a big difference to your health. That is just a reduction of 5% of your body weight can improve all kinds of health problems and make you feel younger and better too.

Good for joints

A few extra Kgs adds heavy pressure on your knees and other lower body joints. This kind of pressure will wear-off the joints quicker than expected. The extra fat in the body also results in inflammation. Losing a little bit of weight can ease these effects. If you can do it, then it is assured that you are less likely to get arthritis later in life.

Keep away cancer

A study showed that women who lost at least 5% of their weight drastically lowered their chances of getting breast cancer. We cannot claim the same about other types of cancer, but some good changes do happen. Like those people who shed weight have lower levels of those hormones like estrogens, insulin and androgens, which trigger cancer.

Prevent diabetes

If all other indications are that you are a likely candidate to get diabetes, weight loss actually prevents or delays it by few years. If you are already diabetic then losing weight can help you tale less medications, keep blood sugar under control and very much lower the odds of other health problems that results from diabetes.

Raises good cholesterol

Lowering the LDL or bad cholesterol can be done with a healthier diet and some medications. But it’s almost impossible to raise the levels of good cholesterol or HDL. Exercise and losing body weight can get you into the ideal HDL range that is above 60 mg/dl. This also lowers the risk of heart disease.

Control blood pressure

When you are overweight then it makes the blood push harder against the artery walls. It also makes the heart work harder. This blood pressure can be lowered when your trim 5% from your body weight. You can cut your salt, eat plenty of vegetables, fruits and low-fat dairy and this will help lower the blood pressure substantially.

Have good sleep

Many studies have shown that not getting enough sleep can make you obese. You can lose the excess weight and automatically you’ll find yourself sleeping well. Sleeping should not be overdone but in moderation and a timely manner to reap the benefits of good health.

How to lose weight?

Losing weight is possible through a two step conditioning. The first one is eating a proper diet and the second is having a regular exercise schedule. For the diet part fill half the plate with fruits and vegetables, keep proteins lean and unprocessed and fat trimmed, replace white bread and rice with whole grains and oatmeal.

To lose weight through exercise at least 30 minutes daily including walking can support it with strengthening exercise like pushups and doing light weight training.

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You may have experienced just lying in your bed and attempting to fall asleep, and suddenly your body decides that it has its own way to do it. It shakes you awake and you start feeling your heart racing. If you have experience this rest easy that you are not the only one in this world. You have just got what is called hypnic jerking or sleep twitch.

Hypnic jerking is nothing but an involuntary twitch which tends to happen just as you are about to fall into a deep slumber. While it comes with a few different names, they all stand for the same thing.

What are its symptoms?

Sleep twitch is not actually a health condition or disorder; therefore there are no symptoms as per the medical definition. The most important thing to consider is whether the twitch wakes you up often. Apart from that, mild jerks will not affect our health. Usually sleep twitch is uncontrollable and they don’t seem to have any particular reason.

What are the causes?

Till now no one has been able to pinpoint the causes for these problems. Some of the causes attributed are stress, coffee, anxiety as well as rigorous exercise just before retiring to bed. These twitches also occur in people with some bad sleeping habits. The problem occurs mainly in completely normal and healthy living individuals.

Treatments for sleep twitch

Reduce Caffeine

First thing to do is avoid caffeine in the afternoon and evening. Even drinking a cup of refreshing coffee in the afternoon can lead to serious effect on the overnight sleep. The lack of sleep in turn causes hypnic jerk.

Avoid Alcohol

Saying no to alcohol will allow you to enhance your sleep and prevent any hypnic jerk. Alcohol is a stimulant and drinking it will affect the overall chemical make-up of the brain and thus prevent a person from going to sleep. So drinking alcohol will compromise the quality of your sleep and keep you awake.


Exercising is great for the body, but exercising just before retiring to bed is not advisable. If you exercise just before bed then you’ll turn out to be hypnagogically jerky.

Relaxing Herbs

There are available a range of herbs and essential oils which can help to distress you and get you good sleep. Eucalyptus oil, for example is known for producing cooling, relaxing and enjoyable aroma. Everything that smells nice and not too strong will help go through the night without any hypnic twitch and problems.

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The lack of healthy red blood cells or haemoglobin in the blood is a condition which is called as anaemia. Haemoglobin is actually the main constituent of the red blood cells and it binds oxygen to the blood. If there are very few numbers of red blood cells, or haemoglobin is abnormal or low, the cells in the body will not receive enough of oxygen. The result is a person feeling fatigued because organs aren’t getting what they require to function normally.

Some forms of anaemia may be hereditary and infants may be affected from it at the time of birth. Women in childbearing years are particularly prone to iron-deficiency and anaemia. Older adults also are at greater risk of developing anaemia because of their poor diet and other medical conditions.

Types of Anaemia

There are many type of anaemia and they are different in their causes and treatments too. The most common is the iron-deficiency anaemia and it is very treatable with diet changes and iron supplements. Some anaemia like the one that develops during pregnancy is considered quite normal. However certain other types of anaemia may be chronic and will be present lifelong causing serious health problems.

What causes anaemia?

Basically it is the loss of red blood cells that causes anaemia. The red blood cells can be lost through bleeding. The loss can occur slowly over a long period of time and can go undetected.

The chronic sort of bleeding can be the result of some gastrointestinal conditions such as ulcers, haemorrhoids (piles), gastritis (inflammation of the stomach) or cancer. Certain nonsteroidal anti-inflammatory drugs such as ibuprofen can cause ulcers and gastritis. Menstruation especially with excess bleeding is also a reason for blood loss.

Due to faulty red blood cell production

The body may produce too few blood cells or blood cells may not function properly. In both cases, anaemia is the result. The reduction in red blood cells may be due to the abnormal red blood cells or lack of minerals like vitamins needed for red blood cells to work properly. Conditions associated with these causes of anaemia include sickle cell anaemia, iron-deficiency anaemia, vitamin deficiency anaemia and bone marrow & stem cell problems.

Anaemia due to other causes 

This sort of anaemia occurs when there are too few hormones available that is necessary for red blood cell production. Conditions causing this type of anaemia include advanced kidney disease, hypothyroidism, and chronic diseases like cancer, lupus, diabetes and rheumatoid arthritis or simply due to old age.

Anaemia due to destruction of RBC

There are instances when blood cells due to their fragile nature find it difficult to withstand the stress of circulatory system and rupture prematurely. This causes haemolytic anaemia.

This type of anaemia can be present at birth or it may develop in the later stages of life. Some of the causes for such anaemia are diseases like hereditary diseases like sickle cell anaemia and thalassemia. Stress giving conditions like infections, drug use, snake or spider venom and certain foods are all causative. Toxins from advanced liver or kidney disease, inappropriate attack by the immune system, vascular grafts, prosthetic heart valves, tumours, shock due to severe burns, exposure to chemicals and clotting disorders are listed in the reason for anaemia due to destruction of RBC. In haemolytic disease spleen enlargement can trap red blood cells and destroy them.

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