10 Best Fruits For Diabetics Persons.

According to the American Diabetes Association, 25.8 million Americans have diabetes and by 2020 half of all Americans will suffer from this disease.

Diabetes causes high blood sugar (glucose) levels due to lack of insulin production or function. It is mainly classified as either Type 1, in which the body fails to produce insulin, or Type 2, in which the body is not able to properly use the insulin it produces.

It is essential to control diabetes because it can lead to a host of health complications including kidney failure, nerve damage, blindness, heart attacks, strokes, poor blood circulation, hearing loss and many more.

A healthy lifestyle that includes a proper diet, exercise, proper sleep, less stress and so on plays a major role in controlling blood glucose levels. A diabetes diet plan should include foods that are high in nutrients, low in fat, moderate in calories and few sugary foods.

As fruits are generally sweet, people often think that a diabetic person should avoid eating them. But there are several fruits that are particularly effective at managing blood sugar. Packed with vitamins, minerals, antioxidants and phytonutrients, fruits are a healthy addition to any diet.

Some fruits are better than others for diabetics. Moreover, diabetics also need to consider factors like glycemic index and glycemic load as they offer information on how different foods affect blood sugar and insulin levels.

Low glycemic index foods are believed to have a beneficial effect on blood glucose control as they do not significantly impact blood sugar levels. Usually, foods with a glycemic index score of 55 and below are classified as low glycemic index foods. Those with a glycemic index score of 70 and above are considered high glycemic index foods.

1. Apples
The crunchy, juicy and sweet apples may offer protection against diabetes. Apples are high in soluble fiber, vitamin C and antioxidants. They also contain pectin that helps detoxify the body and remove harmful waste products as well as lowers the insulin requirements of diabetics by up to 35%.

Plus, apples help prevent heart attacks, reduce the risk of cancer and ward off eye diseases among diabetic people.

Suggested serving size: One small to medium-sized apple daily is recommended.

2. Cherries
Cherries have one of the lowest ratings of any fruit on the glycemic index at 22. Cherries contain antioxidants, beta-carotene, vitamin C, potassium, magnesium, iron, fiber and folate.

Plus, cherries contain anthocyanins that are known to help lower blood sugar by increasing insulin production by up to 50 percent. They also help fight heart disease, cancer and other diseases that are common among diabetic people.

Suggested serving size: Cherries can be eaten fresh, canned, frozen or dried. One-half cup of cherries a day is a good option.

3. Black Plums
Black plums, also known as Jambul or Jamun, can help a lot in controlling blood sugar. Researchers from the Father Muller Medical College in India looked at the effects of black plums in the treatment of diabetes. The presence of anthocyanins, ellagic acid and hydrolysable tannins in black plums makes this fruit extremely beneficial for diabetic people.

The fruit helps control the conversion of carbohydrates into blood sugar. The excessive thirst and frequent urination problems common among diabetic people can also be controlled by this fruit. Along with the fruit, the leaves, berry and seeds of the black plum tree can be used to control blood sugar level.

Suggested serving size: One-half cup of black plums daily is recommended, when the fruit is available in the market. You can also make a powder of dried seeds and eat one teaspoon of the powder with water twice a day.

4. Guava
Guava has a high concentration of lycopene, a high amount of dietary fiber and a good amount of vitamin C and potassium. All these nutrients are helpful in maintaining the blood sugar level.

Those who are at a risk of developing diabetes can help prevent it by drinking guava leaf tea. Dry the guava leaves and crush them. Boil one tablespoon of crushed guava leaves in hot water. Let it steep for five minutes, and then strain it. Drink this tea once daily.

Suggested serving size: Eat one whole or sliced guava without the peel daily. Alternatively, you can drink a small glass of guava juice.

5. Grapefruit
Grapefruit is one of the American Diabetes Association’s recommended superfoods for diabetes. It is high in soluble fiber and vitamin C, and has a low glycemic index at 25.

Plus, grapefruit contains the flavonoid known as naringenin that increases the body’s sensitivity to insulin and also helps you maintain a healthy weight, which is an important factor in preventing and controlling diabetes.

Suggested serving size: Half of a large grapefruit (about three-quarters of a cup) daily will help manage your blood sugar level. Eating the fruit, rather than drinking the juice, provides the most benefits related to diabetes.

6. Avocado
Because of its high fiber and healthy monounsaturated fat content, avocado helps steady blood sugar. According to the Academy of Nutrition and Dietetics, monounsaturated fats also improve heart health. Diabetic people are at an increased risk for heart disease and stroke. Plus, avocado contains a good amount of potassium, a mineral that helps prevent diabetic neuropathy.

Suggested serving size: One medium-sized avocado daily is good for diabetics. You can include avocados in salads and sandwiches, or make a salad dressing by pureeing it with a little lemon juice, garlic and olive oil.

7. Strawberries
Strawberries are packed with antioxidants, vitamins and fiber that can help control your blood sugar level. In fact, the antioxidants in strawberries help lower the risk of heart disease by reducing LDL (bad) cholesterol, maintaining or improving HDL (good) cholesterol, and lowering blood pressure.

Plus, strawberries are low in carbohydrates and have a low glycemic index at 40. When you eat strawberries, they help you to feel full for longer, keep your blood sugar level steady and increase your energy level.
Suggested serving size: Three-quarters of a cup of strawberries daily is considered good for diabetic people.

You can add fresh strawberries to cereals or salads, eat them as a healthy snack and use them to make low-sugar desserts.

8. Oranges
Oranges are one of the healthiest fruits that can be included in a regular diet for diabetes. Oranges are not very high in natural sugar and contain high amounts of fiber, vitamin C and other minerals like thiamin that help manage blood sugar levels.

Plus, oranges are also categorized as a low glycemic index food that helps to slowly release glucose into the blood. Also, oranges can help control or reduce weight, one of the risk factors for diabetes.

Suggested serving size: One small orange in your diet daily can help keep your diabetes and blood sugar level under control. Drinking orange juice does not provide the same benefit, as its lacks the fiber content.

9. Pears
Pears are rich in vitamins A, B1, B2, C and E as well as fiber, which help regulate blood sugar levels, lower cholesterol, boost the immune system and improve digestive health. Plus, pears are low in carbohydrates and calories, and have a rating of 38 on the glycemic index.

Pears are particularly beneficial for people who have Type 2 diabetes because they help improve insulin sensitivity.
Suggested serving size: When craving something sweet, diabetics can eat a small or medium-sized pear. You can enjoy a pear for dessert or as a sweet snack.

10. Kiwi
A positive correlation has been found between kiwi consumption and lowering blood sugar levels. Kiwi contains vitamin C, E and A, flavonoids, potassium and high amounts of beta-carotene that offer protection from free radicals and improve overall health.

Plus, kiwi is high in fiber and low in carbohydrates, which aids in controlling blood sugar levels and lowering cholesterol.

Suggested serving size: Eating one kiwi daily will help control blood glucose levels and provide a healthy alternative to snacks high in fat or sugar.

Eat these fruits in moderation to manage your blood sugar level as well as satisfy your sweet tooth!

How to Stay Warm in Cold Weather?

It's really cold this winter, especially if you live in North America, which includes Canada, where the temperatures have been reaching -12C on a regular basis. It's colder than usual and, whilst we are used to this type of weather, we have been caught out on occasions, even having to sleep in our cars because the snow plows couldn't get to us. Living and working in these sub zero climates can and has been taking a toll. By employing a few tricks, however, you can stay warm despite the cold weather.

Staying Warm Outside

1.Wear an under-layer.
This is an easy to stay warmer without having to do much. An under-layer is a layer of clothing which goes under your normal clothing. This under-layer can take many forms, but each can help you stay warm without adding a lot of bulk or extra steps.

*Common under-layer items include stockings, leggings, an thermal shirt, and long underwear.
*It’s important to keep in mind that having this under-layer can become uncomfortable if you are in a warm room. You may want to try other options if you know this will be the case.

2.Wear a waterproof layer. 
When you know there will be chances to get wet, it’s important to have a waterproof layer to stay warm. If the water penetrates through your clothing, your clothing will only make you colder. Examples of watery conditions you might encounter include rain, snow, and spray (such as if you will be out on a boat or if there are lots of puddles on the ground).

*You can throw a rain jacket on under a warm but less waterproof coat, for example. When you buy coats, look for materials that are very waterproof and warm, such as neoprene.

3.Wear a heat-retaining layer.
Aside from just keeping dry, you want to look for clothing made out of materials that are very insulating. You’ve probably heard about fleece but this fabric is not for everyone. Find out what other options are available to you and then go on a shopping trip.

*Wear wool, if you can. This is one of the best insulating materials, even though it can be expensive. You can also use wool clothes, instead of just wool coats, to cut down on how much you need to wear total. Many inexpensive wool items can be found at vintage stores.
*Other warm materials include down, lined leather, fur, and neoprene.

4.Protect your extremities. 
It’s not true that you lose X percentage of heat from your head or your feet or whatever.[1]However, it is true that leaving these areas uncovered can make it tough for you to stay warm.[2] When you’re outside, try to keep your head, hands, and feet covered with a scarf, hat, gloves, and thick socks and boots. It may not make you look like the pinnacle of fashion, but you will be warm.

*It is very important for all of these items to be waterproof, since these are the areas where you are most likely to notice wetness and added cold. For example, use lined leather gloves if you can.

5.Protect yourself from the elements.
When you're forced to go outside, stay as far away as you can from things like rain, snow, puddles, ice, and wind. These things getting too close is what makes you feel cold; your clothing and body can usually handle the air temperature okay. Move quickly between buildings, use a car when you can, and when you must be outside, try to walk under a shelter.

6.Bring warming materials. 
You can carry around little heat sources with you, if you find yourself struggling to stay warm. Small items, like reusable hand warmers, can be put in a pocket to get the job done when gloves just aren’t enough. Other items, like travel mugs full of soup, can be used to warm you from the inside out.

*You can even make your own hand warmers if you can’t find anywhere to buy them for a good price. There are many websites with instructions and all are easy to make with the right ingredients.

7.Wear clothing that is the right size. 
We know you want to look hot, but there’s a reason why Eskimos wear those big coats and loose pants. When your clothing fits tightly, it can’t keep you warm or comfortable. Instead, if you want to stay warm, make sure the clothes that you’re wearing fit loosely. This creates a protective layer of warm air between your skin and the environment on the other side of that fabric.

8.Move around to create heat.
If your clothes themselves can’t keep you warm, let your body create heat. Moving around will burn energy in your body, which gets expressed as heat. Try exercising or at least try not to stand still.

*Jumping jacks are a good option if you're inside. However, when you're outside movement like that can be dangerous because of slippery ground conditions. A better way to get active when you're outside is to do small lunges, which create less chances for slipping.

Staying Warm Inside

1.Layer your clothing so you can adjust for different environments. 
The most basic thing you can do to stay warm both inside and outside is to layer your clothing. Ask anyone who has lived in some of the colder parts of the world, like Alaska and Norway, and they’ll all tell you: wear layers. This lets you have one outfit for the day that adjusts easily for snowy weather outside, as well as switching over naturally to your toasty warm office.

*An example outfit would include stockings, jeans, a long sleeve shirt, a button up shirt, a sweater, and a coat. With all of these things on, or a combination of these things on, you can easily adjust to a roaring hot classroom, a icy office, a neutral grocery store, and the freezing temperatures outside without any problem at all.

2.Insulate your home. 
Make sure your home is as insulated as it can be. You might want to switch out the insulation in your walls or ceiling. You can also do more basic things, like putting up thick curtains and blankets over windows.

*Cellular shades are actually pretty effective at keeping cold air from escaping a window and they're often cheaper than other curtain options.
*You can also further insulate windows and any glass on doors with insulating film, a plastic material that is clear and adhered to all of the glass.

3.Close off unused rooms and focus on heating a central room. 
It is often easier and cheaper to focus on keeping one room warm than on keeping an entire apartment or house warm. Figure out a single room that your family can stick to during waking hours and seal it off from the rest of the house. Close doors and keep them covered in blankets. Centralize your heaters and other methods of warming the room. This saves you from having to put a lot of effort into keep rooms warm that you won't use very often.

4.Seal gaps that let in cold air. 
You'll want to keep an eye out for holes and gaps that let cold air into your home or between rooms that have different levels of insulation. The most common example is the gap under doors, but you may also find some windows let in a draft or that rooms above a basement have cold air coming up through the floor.

*Rolled up blankets and carpets can easily be used to plug these gaps.

5.Prepare your bed. 
You'll probably want your bed to be at least a little warm before you crawl in to go to sleep. Those icy sheets are no-one's friend. There are lots of ways that you can get your bed ready before it's time to sleep. Try:

*A hot water bottle, placed under the blanket at the lower center of the bed, or run your blanket through the dryer for 10-20 minutes on med or high heat.

6.Bake cookies. Bake anything really. 
Your oven, when it's turned on and heated up to the usual baking temperature of around 365 degrees, can work really well to make the room that it's in nice and warm. Make the kitchen your weekend base of operations and hang out while cookies or a dinner roast is prepared.

*Doing your laundry can similarly heat up nearby rooms. Make your chores count and be quick to do your laundry on really cold days. You can wear items fresh out of the dryer to get even warmer.

7.Drink something hot.
Whether it's a hot cup of lemon tea or a Mexican coffee, drinking a hot liquid can boost how warm you feel from the inside out. Turn the kettle on and then break out the mugs because you're about to get nice and warm.

*You might think or have been told that adding alcohol to a hot drink will make you feel warmer, but that's not really the best advice. Alcohol actually lowers your body temperature, even though it gives you that "burning" feeling. If it's dangerously cold in your home, you should avoid alcohol.

8.Take a hot shower or bath.
A hot shower or bath can be just enough to get your body back to a reasonable level of warmth. Find yourself just getting cold again after five minutes? Make sure you're bundling up as soon as you get out, with warm house clothes, a robe, and house shoes. This will help your body retain the heat of the bath.

Tips:
*If you are going to be outside for a long time, use hand warmers inside your gloves or mittens (they work best with mittens, since you can wrap your entire hand around them.) They are very inexpensive, and they sell them at any sporting good store, or department store that has a sporting goods department.
*If it is snowing or raining, be certain that your shoes are water resistant. If your feet are cold and wet, it won't matter how well the rest of you is bundled up... you will still be miserable!
*Wear one or more pairs of gloves.
*Your breath is your own little heater. Zip or button your coat up all the way and breathe in and out. It gives off some warmth. Be aware though that your breath is also moist and may soak fabrics. In extreme cold try a balaclava that allows moisture to escape but keeps the wind off your face.
*Boots are indispensable in the winter. Try to get at least two pairs: a pair of waterproof snow boots for the wet days, and a pair of warm, stylish boots for the dry, yet cold, days.
*For extra protection try wearing thinner gloves underneath mittens, so when you need to do something precise with your fingers, they don't freeze.
*It is important to dress warm. You should wear layers on your upper half, like a t-shirt, sweater, jacket and scarf. A pair of fleece lined jeans are really nice for the lower half you don't have to wear long underwear. There are only a few companies making them. The most stylish ones are called Winter Blues Jeans. Also make sure you wear hat since a lot of heat loss occurs from the top of the head.
*If you go to school and your feet are cold: wear tights, or boys two pairs of socks.
*If you attend school, try to overdress. That way you will always have enough clothing. It's a bad idea to be stuck freezing at school, because there's no way you can get extra clothing.
*Always have an indoor, heated place that you can get to. You don't want to be stuck outside if the weather becomes extreme.

Are suffering for Bone Spurs?Try Home Remedies.

Bone spurs, also known as osteophytes, are tiny bony outgrowths that form along joint margins. Bone spurs normally happen on the back of the spine as a person ages. However, they can also appear on the feet, either along toes or the heel, as well as on the hands.

The main cause of bone spurs is the wear-and-tear damage associated with osteoarthritis. It can result from any sequential and consequential changes in bone formation, which can be due to degeneration and mechanical instability.


It can also be caused by inflammatory conditions like plantar fasciitis, tendonitis and diffuse idiopathic skeletal hyperostosis, also known as DISH.

In addition, being overweight, applying continuous pressure and excessive use of joints during exercise or while playing sports can cause this problem.

Most bone spurs cause no signs or symptoms and go undetected for years. When they do cause symptoms, they may include sharp pain, restricted movement along the affected area, swelling, inflammation and numbness.

Most symptoms depend on where the bone spurs are located. For instance, a bone spur on the knee may cause pain and difficulty bending your leg.

When it affects the spine, it can cause pain and loss of motion. When it pinches the nerves or the spinal cord, it may also cause weakness or numbness in the arms or legs. A heel spur can even lead to calluses and corns on the foot due to pressure.

As bone spurs can become very painful, it is important to deal with them promptly. You can treat the condition naturally with simple lifestyle changes and easy home remedies.

Causes of heel pain:
Some of the many causes of heel pain can include:
Abnormal walking style (gait), such as rolling the feet inwards
Obesity
Ill-fitting shoes
Standing, running or jumping on hard surfaces
Injury to the heel, such as stress fractures
Bursitis (inflammation of a bursa – bursae are small sacs that contain fluid to lubricate moving parts, such as joints and muscles)
Neuroma (nerve enlargement)
Certain disorders, including diabetes and arthritis.
Complications of heel pain

Complications of heel pain can include:
Plantar fasciitis
Heel spur.
Plantar fasciitis

The plantar fascia is a band of connective tissue that runs along the sole from the heel to the ball of the foot. One of its main roles is to keep the bones and joints in position. Bruising or overstretching this ligament can cause inflammation and heel pain. A common cause is flat feet, because the ligament is forced to overstretch as the foot spreads out and the arch flattens. The pain may be worse first thing in the morning or after rest.

In many cases, plantar fasciitis is associated with heel spur. The plantar fascia tears and bleeds at the heel and, over time, these injuries calcify and form a bony growth.

Heel spur:
An abnormal walking style, such as rolling the feet inwards, can place extra strain on the plantar fascia. Chronic inflammation may develop and, over time, lead to a bony growth or spur. The spur can only be seen on x-ray, but its presence is often flagged by a tender patch at the heel on the sole of the foot.

You may have heel spurs without realising it - it is estimated that about one in 10 Australians have heel spurs without any symptoms. The spur itself does not cause the pain, but pain may be associated with inflammation in the area.

Sever’s disease:
Sever’s disease is the most common cause of heel pain in children aged eight to 16. Sever’s disease results from stress placed on the growth plate of the heel bone. An excessive amount of running or jumping causes inflammation to the growth plate, which results in pain. Rest, ice, stretching of the calf muscle and heel lifts are usually prescribed.

Prevention of heel pain:

You can reduce the risk of heel pain in many ways, including:

Wear shoes that fit you properly with a firm fastening, such as laces.

Choose shoes with shock-absorbent soles and supportive heels.

Repair or throw out any shoes that have worn heels.

Always warm up and cool down when exercising or playing sport – include plenty of slow, sustained stretches.

If necessary, your podiatrist will show you how to tape or strap your feet to help support the muscles and ligaments.

Shoe inserts (orthoses) professionally fitted by your podiatrist can help support your feet in the long term.

Things to remember:

The heel is a padded cushion of fatty tissue that holds its shape despite the pressure of body weight and movement.

Common causes of heel pain include obesity, ill-fitting shoes, running and jumping on hard surfaces, abnormal walking style, injuries and certain diseases.

Plantar fasciitis is inflammation of the ligament that runs the length of the foot, commonly caused by overstretching. It results in pain under the heel, particularly after rest.

A heel spur is a bony growth that is not usually painful to the touch.

Sever’s disease is caused by stress on the growth plate in the heel bone.

Here are the top 10 home remedies for bone spurs.

1. Cold Compress

Regular use of a cold compress will help reduce symptoms like pain, swelling and inflammation due to a bone spur. It will also help relax the muscles in the affected area.

Put a few ice cubes in a thin towel and tie it securely.

Apply the ice pack over the affected area and press gently.

Do this for 5 to 10 minutes.

Repeat this remedy as needed.

Note: Do not apply ice directly on the skin as it may cause frostbite.

2. Ginger

Ginger is another excellent home remedy for bone spurs. Being a natural anti-inflammatory, it can help reduce pain, swelling as well as inflammation. Moreover, it helps improve blood circulation.

Drink ginger tea up to 3 times a day. To make the tea, boil 1 tablespoon of thinly sliced ginger in 2 cups of water for 10 minutes. Strain, add honey and drink it.

Also, massage the affected area with ginger oil a few times daily.

Alternatively, you can take a dose of two 500-milligram ginger tablets, 3 times a day, for extended relief and treatment. Consult your doctor first.

3. Apple Cider Vinegar

Apple cider vinegar is also a good home remedy for bone spurs. Its anti-inflammatory properties help reduce pain and inflammation. It also helps rebalance the pH levels and prevent bone spurs.

Add 1 to 2 teaspoons of raw, unfiltered apple cider vinegar in 1 glass of water. Drink it twice a day for best results.

You can also put a paper towel soaked in apple cider vinegar over the affected area. Leave it on for a few hours. Do this a couple of times daily.

Follow these remedies until the pain and inflammation are gone.

4. Turmeric

Turmeric is also beneficial for alleviating symptoms associated with bone spurs. Curcumin, the yellow pigment in turmeric, has anti-inflammatory and antioxidant properties that help reduce inflammation and pain.

Add 1 teaspoon of turmeric powder to 1 cup of milk and heat it over low flame. Drink this twice a day for quick recovery.

Alternatively, you can take a turmeric supplement of 400 to 600 mg, 3 times a day, but only after consulting your doctor.

5. Flaxseed

Flaxseed contains alpha-linolenic acid, a form of omega-3 fatty acid that can help reduce pain and inflammation.

Soak a clean cloth in warm flaxseed oil, then tie it on the affected area. Put a heating pad over the cloth to keep the area warm. Use this treatment once daily.

Another option is to tie 1 cup of flaxseeds securely in a piece of cloth. Warm it in the microwave for a few seconds. Place it over the affected area and apply pressure for a few minutes. Repeat as needed. You can reuse the same flaxseed hot pack a few times.

Also, include flaxseeds in your diet on a regular basis.

6. Chamomile

Chamomile can help bring great relief from the discomforts associated with bone spurs. It has anti-inflammatory and pain-relieving properties that help reduce inflammation and pain.

Add 1 tablespoon of dried or fresh chamomile flowers to a cup of hot water. Cover and steep for 10 minutes, then allow it to cool. Use this water to wash the affected area.

You can also drink 2 to 3 cups of chamomile tea daily. To make this herbal tea, steep 2 teaspoons of chamomile in a cup of water for 5 minutes and then strain it. You can also add a little honey to sweeten it.

7. Epsom Salt

If the pain and inflammation become severe, you can try an Epsom salt bath. The magnesium sulfate crystals will help reduce pain, swelling and inflammation.

Mix 2 cups of Epsom salt in a bathtub of warm water.

Soak in it for 20 to 30 minutes.

Repeat 2 or 3 times a week.

Note: This remedy is not recommended for those who have kidney problems or diabetes.

8. Borax

Another useful treatment for bone spurs, especially in the heel, is borax. It has the important minerals necessary for bone health and can reduce the intensity of pain and inflammation.

Add ½ teaspoon of borax to 4 cups of cold, chlorinated water.

Stir well, until the borax dissolves thoroughly.

Soak your feet in it for 20 to 30 minutes.

Do this daily before bedtime for a couple of weeks.

9. Mild Exercises

Simple and mild exercises done on a regular basis will help reduce the symptoms of bone spurs and improve mobility.

Do simple stretching exercises for 30 minutes, 5 times a week, especially in the morning.

Try some low-impact maintenance exercises that strengthen the core and stretch the muscles of the legs and arms. Do these exercises 5 times a week.

Walking on a soft surface with cushioned, supportive shoes for 30 minutes daily is also beneficial.

Go swimming or bicycling occasionally to stay fit.

To learn more about different types of exercises that are best for your condition, consult your doctor.

10. Dietary Changes

When treating bone spurs, keep a close eye on your diet. Eat more healthy foods, especially those containing omega-3 fatty acids, magnesium, calcium and vitamins D, E and K.

Omega-3 fatty acids and vitamin E help reduce inflammation caused by bone spurs. Vitamin D and K help keep your bones strong and prevent abnormal bone and cartilage mineralization. Magnesium and calcium help relieve pain from bone spurs.

Note: If taking any nutritional supplements, always consult your doctor first.

Additional Tips

*Use warm olive or coconut oil to massage the affected area in a circular motion for 10 minutes twice daily. You can also consider deep tissue massage done by a therapist to help dissolve calcification.

*Lose extra weight to reduce pressure on the affected region, especially the feet.

*For treating heel spurs, take a relaxing foot bath by alternating cold and hot water for a few minutes.

*Before beginning any physical activity, always do some simple warm-up exercises to decrease discomfort afterward.

*Keep your feet slightly elevated to prevent swelling and inflammation due to heel spurs.

*Use well-fitted heel pad shoe inserts to prevent more damage to your feet. Always wear well-fitting shoes and proper shoes for each activity.

*Avoid foods with hydrogenated fats, soft drinks, junk foods and processed foods as they upset the body’s mineral balance.

*Use an over-the-counter cream or lotion that contains capsaicin to relieve pain and inflammation.

*Reduce stress as it contributes to more pain in the affected areas.

*Yoga and meditation are also helpful in reducing pain and inflammation caused by bone spurs.

*Acupuncture can also relieve the pain.

*If bone spurs cause extreme pain, rest and avoid any sort of physical activity as it may increase the inflammation as well as pain.

*Maintain a good posture to prevent and offer relief from bone spurs.

If You Want Best Treatments Of Hair Loss??

Hair is important for our looks. Why else would anyone spend so much of time, efforts and money to find that most suitable hairstyle for one’s face? Your hair gives you a distinct personality. So if you are worried about hair loss that you have noticed recently, there is nothing unnatural here. Even if you are losing only the normal amount of hair but want to have thicker hair, you may do so through various remedies for hair growth.

So here we go and give you 6 (plus one super tip) hair growth remedies with which you can have a good volume of hair without spending a whole lot of money for clinical treatments!

1.Onion juice with honey:
Onion juice is one of the best home remedies for thinning hair and hair loss. Its sulfur content improves blood circulation, stimulates hair follicles and promotes hair regrowth.

Sulfur is considered one of the primary building blocks of hair. It is required for healthy collagen and keratin. Many amino acids, the building blocks of protein, have a sulfur component, and keratin proteins have large amounts of sulfur-containing amino acids.

Studies have also found onions to be useful for treating hair loss. Plus, onions can help control issues like dandruff and scalp infections as well as reverse premature graying.

A small study published in the Journal of Dermatology in 2002 found that participants suffering from alopecia areata who applied onion juice to their scalp twice daily for 2 months had a significantly higher rate of hair regrowth than those in the control group who used tap water. The results were better among males than females.

The following recipe will also promote smooth and shiny hair due to the addition of honey. Honey is loaded with antioxidants and attracts moisture.

How to make an onion juice and honey treatment for hair loss
Things you will need:

*1 onion
*Honey
*A knife
*A blender
*A strainer
*A bowl
*A mixing spoon
*Measuring spoons
*An essential oil of your choice (optional)

Steps:
1. Peel, chop and blend an onion.
2. Put the blended pulp in a strainer. Using a spoon, press the pulp to extract the juice.
onion hair loss treatment-step2
3. Add 1 to 2 teaspoons of honey to the onion juice.
onion hair loss treatment-step3
4. Optionally, add a few drops of an essential oil, such as lavender oil.
Your homemade onion juice and honey treatment is ready now.

How to use:
Massage your bald patches or entire scalp with this mixture.
Cover your hair with a shower cap and leave it on overnight, or at least for 30 minutes.
Rinse your hair the next morning.
Follow this hair loss treatment daily for a few months or until you are satisfied with the results.
Tips
Instead of blending the onion, you can grate it and then extract the juice. For squeezing, you can use cheesecloth instead of a strainer. You can also use a juicer.
To avoid tearing while cutting the onion, chill it in the freezer for about 15 minutes and then chop it.
If you want to add a fragrant essential oil, use rosemary, lavender, peppermint or other similar oils that promote hair growth.
You can also add some lemon juice or rose water to mask the onion smell.

If you can’t stand the smell, at least do not wash off with clean water for an hour. After that shampoo and rinse hair with clean water.
Onion not only helps in re growth of hair but also lends your hair with a fabulous sheen.

2. Potato Juice yet another vegetable that helps your hair grow:
No, we are not in a vegetable juice shop nor are we cooking food in your kitchen but these vegetables really do wonder when it comes to hair growth. Along with onions, you can also use potatoes to grow your hair. In fact, potato juice can even cure thinning of hair due to ‘alopecia.’ Potatoes are rich in certain vitamins like vitamins A, B and C.

When your body lacks this vitamins, your hair gets dry and brittle. So, you must have those foods that are rich in these vitamins. Using potato juice on hair directly too is beneficial. Just grate 3-4 potatoes and squeeze out the juice from it. Massage your scalp with this juice for at least 15 minutes. Rinse off with water. If your hair is very dry, instead of using just the potato juice, you can use this potato hair mask.

You will need:
Potatoes – 3
Egg yolk- from one egg
Honey – 1 tablespoon
Directions:

Grate and squeeze out the juice from potatoes.
Add egg yolk and honey to this juice.
Mix well to get the potato hair mask.
Apply on your scalp and leave for at least half and hour.
Wash off with mild shampoo and water.
The egg yolk and honey add a good amount of moisture to potato juice which is beneficial for your dry hair. This hair mask helps in growing hair faster.

3. Eggs give extra protein to grow extra hair:
Hair is primarily made up of protein. What’s the better way to grow hair than to provide it with extra protein,in fact, one of the best proteins- the egg white. What you need to do is take one or two eggs and massage your scalp with the liquids in it. Let it sit there for an hour, preferably covered with a shower cap. Then wash it off with a mild shampoo and water. You may even make an egg mask for your hair to give it extra shine and strength.
For egg hair mask, you will need:
Egg white – from 1-2 eggs
Olive oil- 1 tsp
Honey- 1tsp

Directions:
Mix egg white, olive oil and honey well to make the egg hair mask.
Apply this mask on your scalp. Cover your hair too.
Let it sit there for about 15-20 minutes.
Wash off with mild shampoo and water.

4. Rinse Hair with Apple Cider Vinegar:
Apple cider vinegar has many benefits for your hair. It stimulates the hair follicles and help them grow faster. It also cleanses scalp apart from maintaining the pH balance of hair which accelerates their growth. You just have to use this vinegar as an after-wash rinse. Add apple cider vinegar with water and use it as a final rinse for your hair each time you shampoo your hair. Although it has a mild smell that doesn’t bother anyone too much yet if you want your hair smell good even when they grow with apple cider vinegar, just add a couple of drops of some essential oil (such as lavender oil) to your mixture of water and vinegar.

5. Use Fenugreek- the age old remedy for hair growth:
Fenugreek has been used to treat hair fall since ages in many parts of the world. Even you can use this spice for growing hair.
You will need:
Fenugreek seeds – 2-3 tablespoons
A large pan filled with water

Directions:
Soak the fenugreek seeds in the water for 24 hours.
Strain and use the water to rinse hair.
Do not immediately was hair with normal water. Let this water be there for at least 3 hours
After 3 hours, wash your hair with lukewarm water (never use hot water on your hair)
Repeat this daily for at a month to see your hair gaining strength and volume.

6.Fenugreek can also be used to make a superb hair mask for growing hair faster.
For Fenugreek hair mask, you will need:
Fenugreek seeds paste- 1 tsp
Coconut milk – ¼ cup or more if you have longer hair
Directions:
Mix fenugreek seeds paste and coconut milk well.
Apply to your scalp and hair.
Leave for half an hour.
Now wash off with a mild shampoo and water.

7. Ayurvedic Herbs -Amla Shikakai Reetha- for long and strong hair:
Indian gooseberry (amla) is well recognized as the powerhouse of vitamin C and antioxidants. Thus it helps in production of collagen and also fights off free radicals promoting hair growth and even improving pigmentation of your hair. You can simply mix 2 teaspoons each of amla powder and lime juice and rub this on your scalp. After some time, rinse with warm water. This will help your hair grow. There is, however, another herbal remedy using amla which can promote faster hair growth by making your hair long, strong and shiny. For this you’ll have to make a shampoo at home using amla, shikakai and reetha.

To make amla, shikakai, reetha shampoo, you will need:
Amla or Indian gooseberry (Emblica officinalis) – 100 gm
Shikakai (Fruit of Acacia concinna shrub) – 100 gm
Reetha or soapnut (Sapindus Mukorossi) – 100 gm
Water – 2 liters

Directions:
Soak all the three herbs- amla, shikakai and reetha – in water overnight.
In the morning, boil the mixture till the time water reduces to half.
Let it cool.
Once the mixture cools, with the help of hands mash the boiled herbs to pulp in the water itself.
Now strain and collect the homemade shampoo in another utensil.
Wash your hair with this shampoo.
Do not try to rub the herbal liquid as you do when using regular shampoos. This will entangle your hair leading to breakage as your hair goes rough as soon as it comes in contact with this herbal shampoo.
The right way to use Amla-Shikakai-Reetha shampoo is to apply it over all of your wet hair and let the hair soak in it for about 5 minutes.
After 5 minutes, rinse with water and apply some conditioner.
Take care to not let the concoction enter your eyes.
This homemade shampoo will remove all the oil and dirt from your scalp and hair giving you healthier shiny hair with lots of volume. Use this amla herbs mix whenever you shampoo your hair for about 2 months. You will love the pace at which your hair grows.

The Super Tip for Hair Growth
Apart from using one or many of the above remedies for hair growth,
*you should always do one thing regularly.
*Massage your hair with some nutritious oil at least once a week.
*Warm a little olive oil, coconut oil or almond oil and gently massage rubbing this oil on to your scalp in circular motions.
*This is done best when you leave the oil overnight in your hair.
*However, you cannot or do not wish to do so, dip a towel in hot water, squeeze the extra water from it and wrap the towel around your oiled hair.
*Leave it like this for sometime and then wash off your hair with mild shampoo and conditioner. *Warm towel treatment helps the massaged oil reach deep hair follicles, which in turn makes your hair strong, thick and healthy.

Delicious Homemade White Sauce Recipe In English And Urdu

This basic recipe is so versatile, and can be dressed-up or dressed-down for any occasion.

Ingredients:-

25g/1oz butter
25g/1oz plain flour
600ml/1 pint milk
salt and white pepper

Method:-

*Melt the butter in a saucepan.
*Stir in the flour and cook for 1-2 minutes.
*Take the pan off the heat and gradually stir in the milk to get a smooth sauce. Return to the heat and, *stirring all the time, bring to the boil.

*Simmer gently for 8-10 minutes and season with salt and white pepper.

وائٹ ساس ریسیپی 

اجزہ :

مکھن -چھ کھانے کے چمچ 

دودھ -ایک کپ 

انڈو  کی سفیدی -چار عدد 

کالی مرچ -ضرورت کے مطابق 

آٹا -آٹھ کھانے کا چمچ 

کریم -چھ کھانے کا چمچ 

نمک -ایک کھانے کا چمچ 

چکن قیمہ - آٹھ کھانے کا چمچ

یخنی -بارہ کھانے کا چمچ

ترکیب :

دودھ مکھن کو آگ پر پگھلا لیں اور آٹے کے ساتھ آمیزہ بنایں 

جیسا کے آپ وائٹ ساس بنانے کیلیے کرتے ہیں پھر اس

میں آہستہ آہستہ یخنی اور دودھ ملا یں اور ہلاتے رہیں -

جب یہ یکجان ہوجاۓ تو چکن اور اچھی طرح پھٹی ہوئی انڈو کی سفیدی ،نمک ،اور 

کالی مرچیں اس میں ملا دیں اور ہلاتے جایں -آخر میں ڈبے اور بھاپ سے محفوظ کیا 

ہوا دودھ شامل کردیں -وائٹ ساس نرم تر ہو جائے تو مکمل تیار ہے -

نوٹ :

یہ ساس سبزیوں کے ساتھ استمال ہوتی ہے -یہ دیر تک ابالے ہوئے چکن اور 

سمندری غذاؤں  کے ساتھ بھی استمعال کی جاسکتی ہے -اسے تازہ حالت میں استمال 

کرنا بہتر ہے -زیادہ دن پڑی رہنے سے اسکا ذائقہ بدل جاتا ہے -ایسی صورت میں 

اسے استمعال نہ کریں -

Easy And Yummyy Homemade Mayo Garlic Sauce Recipe In Urdu

اجزہ :

میونیز-آدھا کپ 

ابلے ہوئے لہسن -پانچ سے دس جوے 

فرش کریم -آدھا کپ 

سفید مرچ -ایک کھانے کا چمچ 

یخنی -آدھا کپ 

لیموں کا رہس -دو کھانے کا چمچ 

چائنیز نمک -تہای چائ کا چمچ 

ترکیب :

تمام اجزہ بلینڈ کرلیں -

پھر بلینڈ کئیے ہوئے اجزہ پیالے میں ڈال کر سرو کریں 

مزیدار مایو گارلک ساس تیار ہے 

Why Green Tea Is Good For Your Health?

Of course, no one food will protect you from disease. Your health is wrapped up in your lifestyle and your genes, so even if you drink green tea all day long, you also need to take care of yourself in other ways, like not smoking, being active, and eating a healthy diet.

Green tea’s biggest benefit? "It's all about the catechin content," says Beth Reardon, RD, a Boston nutritionist. Catechins are antioxidants that fight and may even prevent cell damage. Green tea is not processed much before it's poured in your cup, so it's rich in catechins.

Green tea is one of the most valued and widely consumed drinks in the world. Besides being a delicious beverage, green tea has many powerful benefits due to its significant antiviral, antioxidant, anti-inflammatory, and anti-cavity properties.

The compounds present in this beverage provide relief from many common health issues and at the same time reduce the risk of many chronic diseases and serious health problems. Due to its immense health benefits, green tea can do wonders for your health. Just three to four cups of green tea today can do your health a big favor.

What About Weight Loss?
Sorry, but no drink or food melts the pounds off. While some evidence suggests that the active ingredient in green tea, EGCG, may help you drop a few pounds, other studies show no effect.

But green tea is a smart swap for sugary drinks.

"All things being equal, if you sub 1-2 cups of green tea for one can of soda, over the next year you'd save over 50,000 calories," Ochner says. That's more than 15 pounds. Just don’t swamp it with honey or sugar!

Here are the top 10 health benefits of green tea.

1. Improves Brain Health
Our brains need healthy blood vessels to function properly. According to a Swiss study, people who drink green tea regularly have greater activity in the working-memory area of their brains.

It has also been found that green tea helps block the formation of plaques that are linked to Alzheimer’s and Parkinson’s, the two most common neurodegenerative disorders.

Green tea even delays the deterioration caused by Alzheimer’s and Parkinson’s, due to the bioactive compounds present in green tea that can have various protective effects on neurons. To boost your memory and ward off disease, simply drink one or two cups of green tea daily.

2. Lowers Blood Sugar Levels
Green tea also helps keep blood sugar levels stable in people who suffer from diabetes. The compounds polyphenols and polysaccharides present in green tea can be useful for both types of diabetes.

Green tea can stimulate insulin production in the pancreas, regulate blood sugar levels and absorb glucose in those with Type 1 diabetes.

In Type 2 diabetes, green tea helps reduce the frequent blood sugar spikes that often lead to complications in the eyes, heart and kidneys. In fact, green tea is one of the best things that a diabetic person may include in his or her diet plan.

3. Reduces Cholesterol Levels
Green tea can also effectively reduce bad cholesterol in the blood and improve the ratio of good cholesterol to bad cholesterol.

Studies regarding the effect of green tea consumption on cholesterol levels suggest that it lowers the level of low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.

At the same time, it helps raise the level of high-density lipoprotein (HDL), which is considered “good.”

There are certain compounds in green tea that help block the absorption of cholesterol in the digestive tract, while simultaneously aiding in its excretion.

Also, green tea keeps the arteries clean by preventing the oxidization of LDL, which can cause plaque buildup and increase the risk of having a heart attack or stroke.

4. Promotes Oral Health
Green tea consumption is associated with improved dental health and a lower risk of cavities. The natural fluoride in green tea, polyphenols and catechins can effectively kill the bacteria that cause tooth decay, bad breath, cavities and various gum diseases.

According to a study published by the European Journal of Nutrition, consumption of one or more cups of green tea a day can significantly reduce the risk of tooth loss. However, the oral benefits of green tea are lost when sugar, honey, or other sweeteners are added to the tea.

5. Helps Maintain Body Weight
Several studies have proven that a cup of green tea daily can reduce body fat, especially in the abdominal area. It can also significantly decrease body fat percentage, body weight and waist circumference.

Also, the catechins in green tea help generate heat within the body, which in turn burns extra calories. The polyphenol in green tea works to intensify levels of fat oxidation and the rate at which your body turns food into calories.

Studies indicate that the combination of caffeine and other compounds in the tea appears to boost metabolism, burn calories and break down fat.

6. Prevents Hair Loss
Green tea is packed with antioxidants that help prevent hair loss and can also promote hair re-growth. The polyphenol catechins in green tea help block DHT, which is the key factor for hair loss.

Plus, green tea has a component called epigallocatechin gallate (EGCG) that promotes hair growth by stimulating hair cells.

Drink a few cup of green tea daily to prevent hair loss and possible help re-grow your hair. Also, cool freshly-brewed green tea, rinse your wet hair with it and then rinse your hair with water after 10 minutes. Do this a few times a week for at least a few months. It will also help reduce problems like dandruff and dry scalp.

7. Fights Against Aging
The antioxidants, especially those known as polyphenols, in green tea help protect the skin from harmful free radicals. In fact, polyphenols help fight against various signs of aging, promote longevity, and treat skin diseases.

Also, the high levels of oligomeric proanthocyanidins in green tea are thought to help slow down premature aging if taken internally. This is one reason green tea is being used in a host of beauty products.
Studies have demonstrated that green tea applied topically can also reduce sun damage. In addition, green tea helps fight against skin cancer.

8. Lowers Blood Pressure
Regular consumption of green tea is thought to reduce the risk of high blood pressure. It helps keep blood pressure down by repressing angiotensin, which leads to high blood pressure.

In fact, according to study published in the Archives of Internal Medicine, people who consumed one-half to two and a half cups of green tea regularly for at least one year reduced the risk of developing high blood pressure by 46% as compared to those who did not drink any green tea.

9. Reduces the Risk of Cancer
Multiple studies show that the numerous antioxidants in green tea may lower the risk of various types of cancer like breast, prostate, colorectal, pancreatic, esophageal, bladder, lung, and stomach cancer.

In fact, the antioxidants in green tea are 100 times more effective than vitamin C and 24 times better than vitamin E. Drinking as many as four cups of green tea a day may be necessary to reap its anti-cancer benefits.

10. Keeps Bones Strong
The high fluoride content in green tea helps maintain bone strength. Regular consumption of green tea is associated with a lower risk of osteoporotic fractures.

Loss of bone density is prevented by the antioxidant and anti-inflammatory properties present in green tea.

It helps suppress the breakdown of bone while increasing the amount and activity of bone-building cells. Drink green tea every day to help preserve your bone density.

So, a cup of green tea is a good way to start your day and support many aspects of good health.