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Not drinking enough water? This is how it can harm your body

The Kashmir Monitor

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Summer might bring along its own set of health problems, but dehydration poses a major risk. While most of us are familiar with dehydration headaches, it might surprise (or shock) you to know the gross effects of not drinking sufficient water can have on the body.
Bad breath
The saliva that your mouth produces contains enzymes that help digest the food and also aid in cleaning the bacteria from the tongue and mouth tissues. However, the more dehydrated you are, the less saliva will be there in your mouth and it will lead to bad breath.
Sinking and dry eyes
Dehydration can adversely affect the eye health too. Those people, who suffer from dry-eye condition in which their eyes don’t produce enough tears to moisturise the surface of their eyes can experience worsened effects with less intake of water. Studies have also shown that not drinking enough water can make the eyes sink back into the head and make it swollen.
Dry tongue
Not drinking enough water can dry out the tongue due to less production of saliva in the mouth. This can cause a ‘woolly’ and uncomfortable sensation in the mouth, making the tongue movements difficult.
Orangish hue of urine
The colour of urine can give one of the clearest signs of your dehydration and if instead of the pale yellow hue, it is darkish orange in colour, alarm bells should ring in the head. Urochrome gives urine its pale yellow colour and the darker the colour, more dehydrated a person is.

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Health

Belly Fat: 6 Foods That Will Help You Burn Belly Fat

The Kashmir Monitor

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Maintaining a healthy lifestyle is closely connected with the kind of food choices we make in our daily life. Health and fitness help us avoid many diseases and build a strong immune system. Eating healthy food increases life expectancy and helps us combat various mental as well as physical problems that we face in our lives. Belly fat is dangerous not because it affects our physical appearance but because it may increase the risk of several diseases or conditions. It is closely linked to diabetes, heart diseases, etc and can affect anyone irrespective of age or sex. To stay healthy and cut the chances of getting a chronic disease it is necessary to pay attention to fat accumulated around the abdominal area which is known as belly fat. Increased stress, slow metabolism and unhealthy eating habits lead to the accumulation of belly fat. Consuming fats and carbohydrates free food will immensely help you reduce belly fat.
Here’s a list of 6 best foods that will help you burn belly fat quickly and efficiently:
1. Pulses
Pulses are rich in protein and provide the required amount of fibre that our body needs for good digestion. They also contain vitamins and minerals. Pulses can be added to soups, or can be eaten with with rice. Consuming pulses can help us control hunger pangs and reduce overall calorie intake of the day. It is a great source of protein for vegetarians. Eating a good amount of pulses keeps our bones strong and can therefore help us stay fit and healthy.
2. Green vegetables
Green vegetables are a powerhouse of nutrients. Almost every nutrient can be found in green leafy vegetables. They are full of minerals, vitamins and dietary fibers. Including a good amount of green vegetables in the diet can help us maintain a good digestive system and cut down on calorie consumption as well. They prevent bloating and help in reducing belly fat. Vegetables like spinach, kale, broccoli etc help with water retention.
3. Oatmeal
Oatmeal is a rich source of complex carbs and fibre. They play an important role in digestive and renal functions of human beings. Oats can be consumed for breakfast or as a pre-workout meal. Eating oats regularly can be extremely helpful for those who want to get rid of their belly fat.
4. Kiwi
Kiwi is a citrus food and is a powerhouse of vitamin C which is considered to be an excellent belly fat burner. It is a healthy and tasty fruit loved by many people. The edible acid present in kiwi fruit burns fat faster than any other alternative food item. Kiwi also helps with water retention.
5. Cucumber
Cucumbers are low in calories, fats and carbs as well. 95% of cucumbers is water. It helps us stay full for longer, thereby cutting down on overall calorie consumption. It can be eaten raw or included in salads. Some people also prepare detox drinks using cucumber.
6. Mushrooms
Mushrooms contain vitamin B and D which help in regulating kidney functions and prevent kidney-related diseases as well. Crimini, Enoki, Oyster, Portobello, Shiitake or White button – all mushrooms are full of essential nutrients. They support our immune system and prevent any harm done to cells or tissues. Mushrooms contain vitamin D which effectively burns belly fat.
Mushrooms contain vitamin D which is helpful in burning belly fat

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Health

Vitamin and mineral supplements will not help your health, says study

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Turns out, most popular vitamin and mineral supplements provide no health benefit, contrary to popular belief.
According to a study conducted by the St. Michael’s Hospital, common vitamin and mineral supplements have no consistent benefit for the prevention of cardiovascular disease, heart attack, stroke or premature death or no harm.
The systematic review of existing data and single randomized control trials published in English from January 2012 to October 2017 found that multivitamins, vitamin D, calcium and vitamin C – the most common supplements – showed no advantage or added risk in the prevention of cardiovascular matters or early death.
Generally, vitamin and mineral supplements are taken to add to nutrients that are found in food.
“We were surprised to find so few positive effects of the most common supplements that people consume,” said David Jenkins, the study’s lead author. “Our review found that if you want to use multivitamins, vitamin D, calcium or vitamin C, it does no harm – but there is no apparent advantage either.”
The study found folic acid alone and B-vitamins with folic acid may reduce cardiovascular disease and stroke. Meanwhile, niacin and antioxidants showed a very small effect that might signify an increased risk of death from any cause.
“These findings suggest that people should be conscious of the supplements they’re taking and ensure they’re applicable to the specific vitamin or mineral deficiencies they have been advised of by their healthcare provider,” Jenkins said.
His team reviewed supplement data that included A, B1, B2, B3 (niacin), B6, B9 (folic acid), C, D and E; and ß-carotene; calcium; iron; zinc; magnesium; and selenium.
The term ‘multivitamin’ in this review was used to describe supplements that include most vitamins and minerals, rather than a select few.
“In the absence of significant positive data – apart from folic acid’s potential reduction in the risk of stroke and heart disease – it’s most beneficial to rely on a healthy diet to get your fill of vitamins and minerals,” Jenkins said. “So far, no research on supplements has shown us anything better than healthy servings of less processed plant foods including vegetables, fruits and nuts.”
The study appears in the Journal of the American College of Cardiology.

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Health

Eat walnuts to ward off diabetes risk

The Kashmir Monitor

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Consuming walnuts — rich in antioxidants — may nearly halve the risk of developing Type-2 diabetes compared to those who do not eat nuts, finds a study representing more than 34,000 adults. The findings showed doubling walnut consumption (or eating 3 tablespoons) was associated with a 47 per cent lower prevalence of Type-2 diabetes. “The strong connection between walnut consumers and lower prevalence of Type-2 diabetes is additional justification for including walnuts in the diet. Other research has shown that walnuts may also be beneficial for cognitive function and heart health,” said Lenore Arab from the University of California, Los Angeles (UCLA). For the study, the team looked at 34,121 adults aged 18-85 years who were asked about their dietary intake as well as if they had been diagnosed with diabetes or if they were taking medications for diabetes.
Individuals were also assessed for diabetes using common laboratory measurements including fasting plasma glucose and haemoglobin A1c. Those who reported consuming walnuts showed a lower risk for Type-2 diabetes compared to those who did not consume any nuts regardless of age, gender, race, education, BMI and amount of physical activity.
Walnuts are a rich source of recommended polyunsaturated fat (13 grams per ounce), and the only nuts that contain a significant amount of alpha-linolenic acid (ALA) — the plant-based omega-3 fatty acid (2.5 grams per one ounce). It also offers protein (4 grams per one ounce) and fibre (2 grams per one ounce).
Previous studies have showed that consuming half a cup of walnut per day may help protect the digestive system by increasing the amount of probiotic bacteria in the gut and warding off risks of heart and brain diseases as well as cancer

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