Eid-Ul-Adha

In the history of Islam, Muslims celebrates two great festivals annually - Eid-ul-Fitr and Eid-ul-Adha. The first is the great festival that follows the month of Ramadan when the fast is broken. The second occurs about two months later during the month of Zil-Hajj when an animal is sacrificed in commemoration of Abraham's sacrifice of his son. This festival is incorporated in the great pilgrimage to Mecca which should properly be made during this month but it is also observed all over the Muslim world at the same time. The underlying importance of this festival is the spirit of sacrifice (qurbani) in memory of Abraham's great act of faith many centuries ago.

"The celebration of Eid-Ul-Adha is in commemoration of the command give by Allah to Prophet Abraham (may Allah be pleased with him) to sacrifice his first born son Ismael to Him. The fulfilment of this noble command of Allah by Abraham signifies his faith in Allah...."

Hazrat Ibrahim was asked to sacrifice his son for Allah. Without any hesitation, he agreed to do so. Also Hazrat Ismael agreed with his father’s wish. So Hazrat Ibrahim took his son to the slaughter place. In the meanwhile, Shaitaan tried his level best to forbid both Hazrat Ibrahim and Ismaeel from this task, but he failed to do so. When both Ibrahim and Ismaeel reached the slaughter place, Ibrahim put a piece of cloth onto his eyes and started sacrificing his son. He passed in his test by Allah and his son was kept safe and sound. So the history of Eid-ul-Azha is related to this beautiful historical incident.

Eid-Ul-Adha is observed after the conclusion of the Hajj. The first day of this celebration is held on the 10th day of Duhl-Hijja, which is the last month of the Muslim year. In most areas, the Feast of Sacrifice is celebrated over several days. 2

Islamic months begin at sunset on the day when the lunar crescent appears after the new moon, and can be sighted by the unaided eye . "Visibility depends on a large number of factors including weather condition, the altitude of the moon at sunset, the closeness of the moon to the sun at sunset, the interval between sunset and moonset, atmospheric pollution, the quality of the eyesight of the observer, use of optical aids etc." 3 As a result, although the phases of the moon can be predicted accurately, the moon's visibility at a given place on Earth cannot be estimated in advance. Thus, the feast day has always been celebrated on different days in various areas of the world.

This eid, as similar to eid-ul-fiter is celebrated with its full. It carries with itself lots of chances to enjoy and get rid of usual daily routine. Cousins meet and greet each other and exchange of gifts also takes place on this special day. Children go to the playgrounds, playlands as fast food restaurants on this day. These places are seen crowdie during eid days. Elders are usually seen busy greeting their friends, relative and other beloved ones for this special day.

When the day of eid arrives, the Muslims firstly go for namaz of eid to the mosques or Eidgaahs. Afterwards they enjoy any sort of sweet and tea in their breakfast and have lots of fun with their family members. Keeping in mind the more values of Islam and sacrifice of Hazrat Ibrahim, the Muslims purchase goats, camels, cows etc to sacrifice in the way of Allah and His happiness.

They are found to make efforts to get accepted their animals in the way of Allah. May Allah accept the sacrifices of every Muslim, Ameen. As a Muslim we do believe the true teachings of Quran and Quran clarifies that Allah has given this great promise to Ibrahim that he would be the father of many nations of the future. In a quotation this promise has being made clear that, “Lo: I have appointed thee a leader for mankind”. (Surah 2.124).

Some of the meat is given to the poor - often one third. The rest is shared among the family, relatives and friends.

In addition, Eid-Ul-Adha is a time when Muslims pray for forgiveness from God and strength of faith. They, in turn, forgive others, releasing any feelings of enmity or ill feeling towards others.

Related POst
- Islamic Way of Slaughtering
- Eid-Ul-Adha Wallpaper

Islamic Way of Slaughtering

The Islamic method of slaughtering animals, known as Zabiha has been the object of much criticism from a large number of people. Zabiha is an Arabic word which means ‘slaughtered’. The ‘slaughtering’ is to be done by cutting the throat, windpipe and the blood vessels in the neck causing the animal’s death without cutting the spinal cord.

The blood has to be drained completely before the head is removed. The purpose is to drain out most of the blood which would serve as a good culture medium for micro organisms. The spinal cord must not be cut because the nerve fibres to the heart could be damaged during the process causing cardiac arrest, stagnating the blood in the blood vessels.

Blood is a good media of germs, bacteria, toxins, etc. Therefore the Muslim way of slaughtering is more hygienic as most of the blood containing germs, bacteria, toxins, etc. that are the cause of several diseases are eliminated.

The Halal method: With the halal method of slaughter, there was not change in the EEG graph for the first three seconds after the incision was made, indicating that the animal did not feel any pain from the cut itself. This is not surprising. Often, if we cut ourselves with a sharp implement, we do not notice until some time later. The following three seconds were characterised by a condition of deep sleep-like unconciousness brought about by the draining of large quantities of blood from the body. Thereafter the EEG recorded a zero reading, indicating no pain at all, yet at that time the heart was still beating and the body convulsing vigorously as a reflex reaction of the spinal cord. It is this phase which is most unpleasant to onlookers who are falsely convinced that the animal suffers whilst its brain does actually no longer record any sensual messages.

The Western method: Using the Western method, the animals were apparently unconscious after stunning, and this method of dispatch would appear to be much more peaceful for the onlooker. However, the EEG readings indicated severe pain immediately after stunning. Whereas in the first example, the animal ceases to feel pain due to the brain starvation of blood and oxygen – a brain death, to put it in laymen’s terms – the second example first causes a stoppage of the heart whilst the animal still feels pain. However, there are no unsightly convulsions, which not only means that there is more blood retention in the meat, but also that this method lends itself much more conveniently to the efficiency demands of modern mass slaughter procedures. It is so much easier to dispatch an animal on the conveyor belt, if it does not move.

Islam is a balanced way of life. For Muslims, the privilege of supplementing their diet with animal protein implies a duty to animal welfare, both during the rearing of the animal and during the slaughter. Modern Western farming and slaughter, on the other hand, aims at the mass consumer market and treats the animal as a commodity. Just as battery hens are easier for large-scale egg production, Western slaughter methods are easier for the meat industry, but they do neither the animal nor the end consumer any favours. The Islamic way guarantees a healthier life for the animal and a healthier meat for the consumer.

Eating Habits: Can't eat but really hungry

It is possible that stomach upset might be the cause due to being overstressed, Indigestion, Irregular dietary habits, eating foods that cause excessive gas production and anxiety disorders.

In general, foods with little fiber produce very little gas. First and foremost, you need to avoid foods that make your symptoms increase. Adopting a healthy dietary practices and a good exercise regimen will also improve your intestinal motility.

Some tips to help your symptoms include:-
1. Reducing intake of hot spicy and Fat rich foods, fried foods, is very important.
2. It is better not to drink fluids with your food. Drinking fluids with meals can increase your air intake and increase gas.
3. Try eating a little more slowly. When you eat fast, you swallow extra air with your food. Try to not talk while eating. Extra air while eating can lead to belching and gas production.
4. Eating at the same time each day and eating smaller meals more frequently may be beneficial as well.
5. Try to eat a balanced diet. Foods with high fiber may initially increase gas production. However, the this will decrease over time.
6. Avoid major gas producing foods like -
- Vegetables: Onions, Celery, Carrots, Brussels Sprouts, Cucumber, Cabbage,Cauliflower, Radishes , potatoes and eggplant.
- Fruits like - Raisins, Bananas, Apricots, Prunes, dried fruit
- Carbohydrates rich foods like - Bagels, Wheat Germ, Pretzels
- Beans, peas, Green salads, brown rice and leeks

In addition to the above tips, taking probiotic supplements and activated charcoal tablets (Charcoal, Charcocaps), will help in relieving your symptoms to a certain extent.

In case, if your symptoms are not improved by the above measures, you might consult with your doctor for a examination and proper treatment.

How to Control Excessive Eating

Anyone suffering from excessive eating will find it extremely difficult to lose weight. Sticking to a diet can be very difficult, and it can be even more of an issue if you always feel hungry. There are a number of things that anyone can do to curb and control excessive hunger. Here are some of the best methods that you can use to control excessive hunger.

Take a Walk: Sometimes the reason that you're hungry is actually because you're bored and have nothing else to do. Try to find something to break the cycle of boredom. A very easy thing to do is go for a walk. Taking a brisk walk around the block will help to take your mind off food, and will also be good exercise. By taking a swift walk you will be able to speed up the process of losing weight. Going out for a walk will also help to tire you out. This should help you to sleep better and combat many of the problems with our modern sedentary lifestyle.

Restricting Your Meals: Skipping breakfast is a sin. Don't skip breakfast, or you'll be starving and cranky by mid-morning. A breakfast with complex carbs and low fat protein will help stave off snack attacks.

Not Buying Snacks: Quite often you will eat something simply because you have it in your cupboard. If you don't buy any chips or snacks, you won't be able to eat them. When going around the grocery store, be strong and resist buying anything that is unhealthy. If you really must have snacks, choose something healthy like popcorn without the sweet toppings.

Ask Whether You're Really Hungry: Ask yourself if you really are hungry. If you're playing on the computer or watching TV, it can be easy to snack even if you're not really hungry. If you're not really hungry, there's no need to eat.

Making It Difficult for Yourself: If the snacks are low down in your cupboard, this will make it easy to find them. Instead you should try to hide them out of the way. This will deter you from eating just because you're bored.

Chewing Gum: If you feel hungry, chew some gum instead of actually eating anything. By chewing gum you may be able to put an end to your hunger. This will normally be enough to trick your body into thinking that you're eating, and this should prevent hunger pains. Remember to chew sugar free gum, as this won't lead to tooth decay or cavities.

Eating Protein with Every Meal: Eat sufficient protein. Scientific studies show that protein leaves people feeling full longer than carbohydrates. Good sources of protein include turkey, chicken, tofu or yogurt.

Fasting in Islam: The Fourth Pillar of Islam

The fourth Pillar of Islam, the Fast of Ramadan, occurs once each year during the 9th lunar month, the month of Ramadan, the ninth month of the Islamic calendar in which:

“…the Quran was sent down as a guidance for the people.” (Quran 2:185)

God in His infinite mercy has exempt the ill, travelers, and others who are unable from fasting Ramadan.

The Fast of Ramadan
Muslims perform a month long fast annually, called Ramadan, which has special rules to raise the spiritual benefits of the fast to a high pitch. The word ramadan does not actually mean "fast." The technical term for fasting is siyam, whose root word means "to be at rest." By abstaining from food, drink, and sexual intercourse, these functions of the body are granted rest, and an opportunity to become revivified.

The general fast during the month of Ramadan is enjoined upon the whole humanity; those who actually do it are Muslims. Many persons who have close contact with Muslims also engage in this form of fast and derive some of the benefits from it. But there are several regulations which must be followed for any fast to be valid.

Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialized events, Ramadan retains its intense spiritual meaning.

Who Must Fast?

Fasting Ramadan is compulsory upon every Muslim, male or female, who has these qualifications:

- To be mentally and physically fit, which means to be sane and able.
- To be of full age, the age of puberty and discretion, which is normally about fourteen. Children under this age should be encouraged to start this good practice on easy levels, so when they reach the age of puberty they will be mentally and physically prepared to observe fasting.
- To be present at one's permanent settlement, your home town, one's farm, and one's business premises, etc. This means not to be on a journey of about fifty miles or more.
- To be fairly certain that fasting is unlikely to cause you any harm, physical or mental, other than the normal reactions to hunger, thirst, etc.

Exemption From Fasting:
These said qualifications exclude the following categories:
- Children under the age of puberty and discretion.
- Insane people who are unaccountable for their deeds. People of these two categories are exempted from the duty of fist, and no compensation or any other substitute is enjoined on them.
- Men and women who are too old and feeble to undertake the obligation of fast and bear its hardships. Such people are exempted from this duty, but they must offer, at least, one needy poor Muslim an average full meal or its value per person per day.
- Sick people whose health is likely to be severely affected by the observance of fast. They may postpone the fast, as long as they are sick, to a later date and make up for it, a day for a day.
- Travelers may break the fast temporarily during their travel only and make up for it in later days, a day for a day
- Pregnant women and women breast-feeding their children may also break the fast, if its observance is likely to endanger their own health or that of their infants. But they must make up for the fast at a delayed time, a day for a day.
- Women in the period of menstruation (of a maximum of ten days or of confinement (of a maximum of forty days).; They must postpone the fast till recovery and then make up for it, a day for a day.

The fast of any day of Ramadan becomes void by intentional eating or drinking or smoking or indulgence in any intimate intercourse, and by allowing anything to enter through the mouth into the interior parts of the body. And if this is done deliberately without any lawful reason, this is a major sin which only renewed repentance can expiate.

If anyone, through forgetfulness, does something that would ordinarily break the fast, 0a observance is not nullified, and his fast stands valid, provided he stops doing that thing the moment he realizes what he is doing.

On completion of the fast of Ramadan, the special charity known as Sadagat-ul-Fitr (charity of ' Fast-breaking) must be distributed before 'Eid-ul-Fitr (approximately), seven dollars per head.

May Allah accept our fasting, forgive our sins, and guide us all to the Straight Path. May Allah bless us all during Ramadan, and throughout the year, with His forgiveness, mercy, and peace, and bring us all closer to Him and to each other.

Related Article
- Fasting: The Best Medicine
- Benefits of Fasting

Benefits of Fasting

Ramadan is a period of fasting, reflection, devotion, generosity and sacrifice observed by Muslims around the world. While major holidays of other faiths have largely become commercialized events, Ramadan retains its intense spiritual meaning.

Fasting is not only a physical but also a spiritual exercise that has many lasting benefits.

1. Heightened consciousness of Allah: Fasting helps you to become less preoccupied with bodily appetite, and gives the heart and mind the freedom to reflect upon deeper spiritual matters, such as your relationship with Allah and with fellow human beings.

It enables a person to develop sustained conciousness of Allah (Takwa).

2. Healthy lifestyle: A fasting person learns restraint and only responds to hunger and thirst in a heightened level of conciousness and discipline . Through fasting, a person begins to appreciate the value of food. In the Quran, ''healthy and wholesome food'' is described as the best of provisions.Thus fasting makes a person to choose a healthier life style by making small but lasting changes to their daily diet.

3. Community spirit: During Ramadan, the one who fasts has heightened
concerns for the well-being of the community – rich and poor, intellectuals and labourers. Community spirit is promoted as people start fasting at the same time and break their fast at the same time, and reflect together through longer prayer and deeper devotions. It is greatly encouraged to break fast together.

4. Compassion and charity: When fasting, you should think of those in need who may be fasting but have no food at the start or the end of their fast, those whose tiny children are also having to go hungry
because of poverty. The Prophet Muhammad described Ramadhan as “the month of mercy”. His companions observed: “The Prophet (Muhammad) was the most generous of people, but he would be his most generous during Ramadan …”

5. A fast without the spirit is empty of blessing: Abstention for long hours can be very hard physically and spiritually. However, by the end of the long month you should feel cleansed and with a renewed spirit. Ramadan is an ideal time to break bad habits, to reflect on personality and to improve your character.

Those who fast but make no change to their lives except delaying a meal cannot really expect to become any different in their behaviour during or after Ramadan. In many ways, this is a wasted fast, as stressed in a number of sayings of the blessed Prophet: fasting is not merely “abstention from eating and drinking, but also from vain
speech and foul language”.

Fasting is, therefore, about much more than just giving up food and drink and hoping to lose a couple of pounds. By fasting, a person reflects, acts and betters his or her character.

7 Recommended Steps to Follow Towards a Healthy Heart

"Heart disease" is an umbrella term for a number of heart conditions. One of these conditions is coronary artery disease, excessive plaque buildup in the arteries that deliver oxygenated blood to your heart tissues. When these arteries get too narrow or clogged up, your heart doesn't get the fuel it needs to do its job. This condition may lead to angina, a feeling of tightness in the chest, and eventually result in heart attack.

Important risk factors for heart disease that you can do something about are:

Try new moves
Physical activity, and the more the better. The new measure says at least 30 minutes a day or 5 times a week of moderate-intensity exercise is necessary for ideal health.

High Blood Pressure - Breathe deeper
You can lower your blood pressure by taking 10 breaths per minute (instead of the usual 16 to 19) for 15 minutes a day over two months, studies show. Researcher says, shallow breathing (more beats per minute) may delay your body's excretion of salt, a high-blood-pressure trigger.

BMI Index
A healthy body mass index (BMI), an estimate of body fat determined by a formula using weight and height.

High blood cholesterol
Total cholesterol of less than 200 milligrams/deciliter.

Diabetes
Fasting blood glucose less than 100 milligrams/deciliter, a fasting measure of blood sugar level.

Smoking
Smoking can lead to coronary heart disease and abdominal aortic aneurysms (widening and weakening of the body’s main artery), and may double the risk of stroke. Smoking also raises the risk of peripheral vascular disease, which is the narrowing of blood vessels that carry blood to the arms and legs, as well as to the stomach and kidneys.

Foods to Fuel Your Body
Eating the right combination of fresh produce, whole grains, lean protein, and low-fat dairy will give your body the energy it needs, protect you from chronic diseases, and may even whittle down your waist.

Related Articles
- Food for a Healthy Heart

Foods to Sharpen Your Memory

Vegetables, fruits and whole grains are all components of a healthful diet, and they have the added benefit of helping to prevent memory loss. However, there are several very specific foods that are especially helpful in this area.

Eat berries
Strawberries and blueberries are rich in a group of naturally occurring antioxidants called flavonoids, which scientists suggest may help to delay cognitive aging by protecting brain cells from chemical stress which can build up as we age. Population studies like this can provide useful clues about the effects of lifestyle and diet on cognition, but we must be sensible when interpreting the results. The study suggests a link between eating berries and slower cognitive decline, but there could be many factors at play. Previous evidence has shown that eating fruit as part of a healthy diet in midlife could help to reduce our risk of dementia.

Sardines. Full of polyunsaturated fats, sardines have been shown to improve memory quickly. One study found that people with the highest levels of omega-3 fats in their diets were much less likely to be diagnosed with dementia than others. Sardines are packed with omega-3 oils, which reduce inflammation of the cells that bring about memory decline. Other fatty fish such as salmon, halibut, herring and trout can have the same effect. Try to eat at least three servings of fish per week.

Spinach. Full of folic acid, which has been shown to protect against Alzheimer’s disease, spinach also contains many antioxidants and other compounds that serve to protect brain cells from damage. Studies have shown that eating folic-rich foods is linked with quicker information processing and memory recall. Eating as little as half a cup of cooked spinach per day gives you two-thirds of the suggested daily folic acid goal.

Drink green tea. Green tea contains polyphenols, powerful antioxidants that protect against free radicals that can damage brain cells. Among many other benefits, regular consumption of green tea may enhance memory and mental alertness and slow brain aging.

Coffee. Some of us need that caffeine jolt in the morning to jump-start the day, and it turns out that coffee also has long-term benefits for memory, especially for women. One study discovered that women ages 65 and older who drank three cups of coffee per day had 33 percent less decline in memory over a four-year period than women who drank one cup of coffee or less per day. Coffee also increases activity in parts of the brain responsible for memory, which leads to excellent short-term benefits.

Eat broccoli and rocket
Scientists are also investigating whether the body's antioxidant systems can be harnessed to help fight Alzheimer's disease. Researchers want to know how to fight cell damage caused by free radicals. They hope to harness the body's natural antioxidant defence mechanisms to halt the progression of Alzheimer's, using drugs designed to kick-start these mechanisms. One drug is based on a chemical called sulforaphane, which is found in vegetables such as broccoli and rocket. It is currently in clinical trials as an anti-cancer agent, but if the work in Dundee produces positive results, it's hoped the research could eventually lead to clinical trials for Alzheimer's - the most common cause of dementia.

Top 8 ways to boost your brain

Your brain needs exercise just like a muscle. If you use it often and in the right ways, you will become a more skilled thinker and increase your ability to focus. But if you never use your brain, or abuse it with harmful chemicals, your ability to think and learn will deteriorate.

A strong memory depends on the health and vitality of your brain. Whether you’re a student studying for final exams, a working professional interested in doing all you can to stay mentally sharp, or a senior looking to preserve and enhance your grey matter as you age, there are lots of things you can do to improve your memory and mental performance.

The exciting thing is that you don’t have to be a millionaire to increase your brain capacity. All you need to do is invest a little time to regularly train your brain.

Here are 7 simple ways you can increase your brain power and improve your intelligence!

Get A Move On: Forget the rocking chair. A sedentary lifestyle doesn't do anything to keep your mind agile. When you experience something ‘new’ you actually ‘stimulate’ your brain! Don’t get stuck in a rut doing the same old things – the only way to change the structure of your brain is to do something new. This creates new neural pathways, increasing your intelligence. You could take a new route to work, try a new recipe for dinner, or even a new form of exercise – mix it up!

Early to Bed, Early to Rise: Sleep is critical to learning and memory in an even more fundamental way. Research shows that sleep is necessary for memory consolidation, with the key memory-enhancing activity occurring during the deepest stages of sleep.

Don’t skimp on exercise: It’s been proven that regular exercise helps to increase brain function and enhances neurogenesis. This means that every time you exercise you are creating new brain cells! Get off the couch and get moving! Your brain will thank you for it :)

Eat Healthier brain-boosting foods: Our diets have a HUGE impact on brain function. Our brains consume over 20% of all nutrients & oxygen that we consume – so remember to feed your brain with the good stuff! (i.e. fresh fruit and veg & plenty of OMEGA 3 oils found in oily fish).

Make time for friends and fun: Humans are highly social animals. We’re not meant to survive, let alone thrive, in isolation. Relationships stimulate our brains—in fact, interacting with others may be the best kind of brain exercise.

There are many ways to start taking advantage of the brain and memory-boosting benefits of socializing. Volunteer, join a club, make it a point to see friends more often, or reach out over the phone. And if a human isn’t handy, don’t overlook the value of a pet—especially the highly-social dog.

Looking for ways to bring more laughter in your life: You’ve heard that laughter is the best medicine, and that holds true for the brain as well as the body. Unlike emotional responses, which are limited to specific areas of the brain, laughter engages multiple regions across the whole brain.

Give your brain a workout: Doing crossword puzzles is an old stand-by that may keep you sharp by forcing you to mine your memory. Also, some people swear by memorizing and reciting anything from their favorite books to inspirational quotes. You could also learn song lyrics by heart and warble in the shower. Another strategy is to play board games such as Scrabble and Trivial Pursuit. Bonus: You'll be interacting with other people so you'll be getting the added benefit of social contact. That in itself can keep your mind agile.

Lassi - Refresher Summer Drink

Lassi is a popular yogurt based drink. It is as healthy and nutritious as yogurt. In Pakistan, it is the most famous summer drink. It is a hot weather refreshment. It is one of the easiest drinks to make.

It is a traditional Pakistani dairy beverage, originally from Punjab, made by blending yoghurt with water, salt, and spices (depending on the type of lassi) until the drink becomes frothy. It is consumed by over one billion Asians throughout the world. With its smooth, cool and refreshing taste, it is the perfect accompaniment to the hot and spicy flavours that epitomise Pakistani cuisine.

This traditional drink is economical and plentiful in Pakistan, where cows and buffalo provide an overflow of dairy-based recipes. Traditional lassi is sometimes flavoured with ground roasted cumin. In Punjab lassi sometimes uses a little milk and is topped with a thin layer of malai, clotted cream. Lassi is enjoyed chilled as a hot-weather refreshment. With a little turmeric powder mixed in, it is also used as a folk remedy for gastroenteritis.

Lassi can be of many types, but below are some of the most popular drink of summer-

- Sweet Lassi
- Salty Lassi(Chaas)
- Mango Lassi
- Pineapple Lassi

Its versatility, though, doesn’t end there. You can have your lassi sweetened with sugar or fruits. The ultimate luxury – saffron lassi – is popular in the Sindh region of Pakistan and Jodhpur (Rajasthan).

During Holi, the Indian festival of colors that marks the advent of spring, revelers frequently consume bhang lassi, bhang being a liquid derivative of cannabis – an occasion to let one’s hair down sanctioned by religion and culture!

How to Sleep Better

We do know, however, that good sleep is one of the cornerstones of health. Six to eight hours per night seems to be the optimal amount of sleep for most adults, and too much or too little can have adverse effects on your health.

The cure to sleep difficulties and daytime fatigue can often be found in your daily routine. Your sleep schedule, bedtime habits, and day–to–day lifestyle choices make an enormous difference in the quality of your nightly rest. The following sleep tips will help you optimize your nightly rest, minimize insomnia, and lay the foundation for all–day energy and peak performance.

1: Get on schedule - If you keep a regular sleep schedule, going to bed and getting up at the same time each day, you will feel much more refreshed and energized than if you sleep the same number of hours at different times. This holds true even if you alter your sleep schedule by only an hour or two.

2: Naturally regulate your sleep-wake cycle - Melatonin is a naturally occurring hormone that helps regulate your sleep-wake cycle. Melatonin production is controlled by light exposure. Your brain should secrete more in the evening, when it’s dark, to make you sleepy, and less during the day when it’s light and you want to stay awake and alert. However, many aspects of modern life can disrupt your body’s natural production of melatonin and with it your sleep-wake cycle.

3: Keep the room as dark as possible - A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses.

4: Be mindful of what you eat or drink before bed - Your daytime eating and exercise habits play a role in how well you sleep. It’s particularly important to watch what you put in your body in the hours leading up to your bedtime.

5: Get anxiety and stress in check - If you can’t stop yourself from worrying, especially about things outside your control, you need to learn how to manage your thoughts. For example, you can learn to evaluate your worries to see if they’re truly realistic and learn to replace irrational fears with more productive thoughts. Even counting sheep is more productive than worrying at bedtime.

6: Ways to get back to sleep - It’s normal to wake briefly during the night. In fact, a good sleeper won’t even remember it. But if you’re waking up during the night and having trouble falling back asleep, the following tips may help.
-Stay out of your head.
-Make relaxation your goal, not sleep.
-Do a quiet, non-stimulating activity.
-Postpone worrying and brainstorming.

7. Visit your doctor- If you are concerned that you may have a sleep disorder, tell your doctor. Some of the most common sleep disorders are insomnia, obstructive sleep apnea (OSA), restless legs syndrome (RLS), narcolepsy, parasomnias, and heartburn (acid reflux). If you are indeed suffering from and are diagnosed with any of these conditions, your doctor will recommend treatment accordingly.

TIPS FOR PLANNING A HEALTHY DIET

A healthy diet leads to feeling better about yourself and being more energized in your daily life. Eating the right foods, the right way, is a magic formula that can reduce the risks of diseases such as heart disease, cancer, and diabetes. It also will help increase energy, improve memory, and stabilize moods.

Healthy eating begins with learning how to “eat smart”—it’s not just what you eat, but when our life-style changes, our eating habits also get changed and we seldom look for safe and healthy food habits; this change of food habits is indeed very dangerous to our overall body metabolism. So we have to curtail certain unsafe methods of eating and drinking.

Making some restrictions in our eating habits does not mean that we have to stay away from our favorite foods or dishes; the only thing we have to take care is that we must be conscious and cautious always. We have to make sure that we are not crossing the limits; this precaution will certainly do the trick for you.

1. Set yourself up for success - Instead of stopping a particular food all of a sudden, you can start the process slowly by reducing the consumption, in stages. This will make you mentally satiated and at the same time, will help you to stop it fully at a later stage.

2. Control your eating and eat just to satisfy the needs of the body; if you are not hungry don’t fill your stomach unnecessarily.

3. Eat a variety of nutrient-rich foods. You need more than 40 different nutrients for good health, and no single food supplies them all. Your daily food selection should include bread and other whole-grain products; fruits; vegetables; dairy products; and meat, poultry, fish and other protein foods. How much you should eat depends on your calorie needs.

4. Enjoy plenty of whole grains, fruits and vegetables. Surveys show most Americans don't eat enough of these foods. Do you eat 6-11 servings from the bread, rice, cereal and pasta group, 3 of which should be whole grains? Do you eat 2-4 servings of fruit and 3-5 servings of vegetables? If you don't enjoy some of these at first, give them another chance.

5. The importance of getting vitamins from food and avoid pills - The antioxidants and other nutrients in fruits and vegetables help protect against certain types of cancer and other diseases. And while advertisements abound for supplements promising to deliver the nutritional benefits of fruits and vegetables in pill or powder form, research suggests that it’s just not the same.

6. Eat moderate portions. If you keep portion sizes reasonable, it's easier to eat the foods you want and stay healthy. Did you know the recommended serving of cooked meat is 3 ounces, similar in size to a deck of playing cards? A medium piece of fruit is 1 serving and a cup of pasta equals 2 servings. A pint of ice cream contains 4 servings. Refer to the Food Guide Pyramid for information on recommended serving sizes.

7. Limit sugar and salt - If you succeed in planning your diet around fiber-rich fruits, vegetables, whole grains, lean protein, and good fats, you may find yourself naturally cutting back on foods that can get in the way of your healthy diet—sugar and salt.

8. Remember, foods are not good or bad. Select foods based on your total eating patterns, not whether any individual food is "good" or "bad." Don't feel guilty if you love foods such as apple pie, potato chips, candy bars or ice cream. Eat them in moderation, and choose other foods to provide the balance and variety that are vital to good health.

9. Maintain a healthy weight. The weight that's right for you depends on many factors including your sex, height, age and heredity. Excess body fat increases your chances for high blood pressure, heart disease, stroke, diabetes, some types of cancer and other illnesses. But being too thin can increase your risk for osteoporosis, menstrual irregularities and other health problems. If you're constantly losing and regaining weight, a registered dietitian can help you develop sensible eating habits for successful weight management. Regular exercise is also important to maintaining a healthy weight.

Eating strategies - Breakfast, Lunch and Dinner

Eating a healthy, balanced diet is an important part of maintaining good health, and can help you feel your best. Adopting healthier eating habits does not have to be difficult, and it can put you quickly on your way to improved health. With a little bit of effort, you can make changes in your eating patterns that can make a substantial difference in your health. The key is being willing to change habits and adopt new ones.

Get a Head Start with Breakfast
Breakfast is one of the most important meals, yet it is probably the most skipped meal of the day. The word "breakfast" describes exactly what it does: breaks a fast. After a good night's rest, your body has gone eight to twelve hours without food or energy. It needs to replenish its blood sugar stores. Blood sugar, or glucose, which comes from the breakdown of food in the body, is your body's main source of energy.

These breakfast choices are sound nutrition choices because they are not only low in fat and cholesterol but also provide fiber, vitamins, and minerals. Some foods that you should choose less often are sausage, bacon, butter, whole milk and cream (including commercial nondairy creamer). These foods are high in saturated fat and cholesterol.

1—Choose fruit more often. Just a few great choices in the fruit family are: cantaloupe, grapefruit, strawberries, oranges, bananas, pears, and apples.
2—Choose whole-grain cereals and products more often. Examples are whole wheat or bran breads, bagels, and cereal.
3—Try making pancakes and waffles with whole wheat flour instead of white flour and one whole egg and one egg white rafter than two whole eggs. For a low-fat topping with fiber, try applesauce, apple butter and cinnamon, or fruit and low-fat plain yogurt.
4—Fruit juice and skim milk are familiar breakfast drinks. For an extra boost in the morning, why not try a fruit smoothie made from juice, fruit and nonfat plain yogurt blended together. Other nonfat choices are seltzer water, coffee, and tea.

Lunch
At lunch, try to eat these foods less often: processed luncheon meats, fried meat, chicken, or fish; creamy salads, french fries and chips, richer creamy desserts, high-fat baked goods, and high-fat cheeses.

1— Try a fiber-rich bean, split pea, vegetable, or minestrone soup. Use commercially canned and frozen soups and cream soups less often—they can be high in sodium and fat. If you make your own soup, use broth or skim milk to keep the fat content low.
2— Have a bean salad or mixed greens with plenty of vegetables. For fiber include some vegetables like—carrots, broccoli, cauliflower, and kidney or garbanzo beans. For a low-fat dressing, try lemon juice or a reduced-calorie dressing. If you use regular dressing, use only a very small amount.
3— Try sandwiches made with water-packed tuna, sliced chicken, turkey, lean meat, or low-fat cheese, and use whole-grain bread or pita bread. To decrease fat, use reduced-calorie mayonnaise, or just a small amount of regular mayonnaise, or use mustard. Mustard contains no fat.
4— For dessert, have fresh fruit, low-fat yogurt, or a frozen fruit bar.
5— Fruit juice and skim milk are good beverage choices. Club soda with a twist of lemon or lime, hot or iced tea with lemon, or coffee without cream are refreshing drinks.

Dinner
For many, the end of the workday, represents a time to relax, and dinner can be a light meal and an opportunity to decrease fat and cholesterol.

1— Eat a variety of vegetables. To increase variety, try some that might be new to you, such as those from the cabbage family (broccoli, Brussels sprouts, cauliflower, and cabbage), dark-green leafy vegetables (spinach and kale), and yellow-orange vegetables (winter squash and sweet potatoes).
For old favorites, like peas and green beans, skip the butter and sprinkle with lemon juice or herbs. Or, how about a baked potato, with the skin, and topped with low-fat yogurt and chives, tomato salsa, or a small amount of low-fat cheese?
2— Try whole wheat pasta and casseroles made with brown rice, bulgur, and other grains. If you are careful with preparation, these dishes can be excellent sources of fiber and low in fat. For example, when milk and eggs are ingredients in a recipe, try using 1 percent or skim milk, reduce the number of egg yolks and replace with egg whites.
3— Substitute whole-grain breads and rolls for white bread.
4— Choose main dishes that call for fish, chicken, turkey or lean meat. Don't forget to remove the skin and visible fat from poultry and trim the fat from meat.

Choosing the right place for eating Out

Eating out has become a very popular concept amongst all generations. Majority of us enjoy taking a break from the usual routine of home cooked dinner and eating out. Sometimes it is to relax and enjoy with family and friends while sometimes it is for official and work purposes like a business lunch ,a team outing etc. On special occasions like Birthdays ,we like to give a treat to our loved ones and share our joy with them .

Choosing the right resturant can be fun, but it can sometimes be detrimental to healthy eating resolutions as well. Between large portion sizes, creamy sauces and the sometimes high calorie content of restaurant meals, eating out can knock even the most determined dieter off the wagon. You don't have to skip the restaurant; smart dining out is all about making the right choices.

Seafood restaurants usually offer broiled, baked, or poached fish, and you can often request butter and sauces on the side. Many steak houses offer small steaks and have salad bars.

Try ethnic cuisines. Italian and Asian restaurants often feature low-fat dishes. though you must be selective and alert to portion size. Try a small serving of pasta or fish in a tomato sauce at an Italian restaurant. Many Chinese, Japanese, and Thai dishes include plenty of steamed vegetables and a high proportion of vegetables to meat.

Steamed rice, steamed noodle dishes, and vegetarian dishes are good choices too. Ask that the chef cook your food without soy sauce or salt to decrease sodium. Some Latin American restaurants feature a variety of fish and chicken dishes that are low in fat. Make sure you get what you want here are just a few things you can do to make sure you're in control when you eat out.

Choose a meal that contains plenty of brightly colored vegetables. They are rich in fiber, which can make you feel fuller more quickly. Vegetables are also packed with many of the essential vitamins and minerals the human body needs every day, as well.

Skip the Creamy Dressing, Salads are always a healthy option, but opt for vinegar- and oil-based dressing in place of creamy choices like Ranch or Thousand Island. One ladle of creamy dressing can add up to 300 extra calories to your meal, defeating the purpose of choosing a healthy salad over some other options on the menu.

Ask how dishes are cooked. Don't hesitate to request that one food be substituted for another. Order a green salad or baked potato in place of french fries or order fruit, fruit ice, or sherbet instead of ice cream. Request sauces and salad dressings on the side and use only a small amount.

Ask that butter not be sent to the table with your rolls. If you're not very hungry, order two low-fat appetizers rather than an entire meal, split a menu item with a friend, get a doggie-bag to take half of your meal home, or order a half-size portion. When you have finished eating, have the waiter clear the dishes away so that you can avoid postmeal nibbling.

Eat light, healthy food in summer

SUMMER IS FINALLY HERE and with the change of seasons comes the promise that many people make each year--to take better care of themselves. Make the promise happen by simply changing your eating habits.

Let's face it, on a scorching summer day the last thing you need is a heavy meal on your stomach weighing you down and causing you to feel sluggish. Say goodbye to the bloating comfort foods of winter and hello to summer's lighter fare.

In summer, light food should be preferred which can be digested easily. So, oily and junk food like pizzas, burgers must be avoided.

While summer produce is at its peak plan a variety of healthy dishes full of fresh fruits, vegetables and salads. These meals not only taste good but they're also loaded with the nutrients that your body craves to stay strong and give you energy.

Be sure to pick fruits and vegetables that are fresh and blemish-free. At home wash or soak them thoroughly in cold water to remove dirty areas.

Stock up on quick eats like bananas, peaches, nectarines, celery and carrot sticks. They are healthy and satisfying snacks that can be eaten on the run as the perfect substitute to junk food.

Track your protein and carbohydrate intake - What you eat is the next thing that is important. You should get a good idea of what is a carb based food and what is a protein based food. Animal proteins like eggs and meat are not easy to digest and can pose a digestion problem during summer periods. However you can include pulses and fishes, yogurt and fruits in your diet to gain proteins. Nuts are good option for snacks time; but avoid eating fried ones. Roasted or plain would be a better option.

This may be initially harder than you expect but in the end this adjustment will pay great dividends in having a healthy diet for summer.

Drink plenty of water- To have fun during summers at the maximum level, include lots of water in your daily diet. We lose too much water in summers due to sweating so gulp good amount of plain water to replenish it. It will keep your body and skin well-hydrated, cool and healthy.

Some of the most beneficial food items during summer, according to doctors, are:

Watermelon: A thirst-quencher, watermelon is 92 percent water. Sweet with a mild flavor, this fruit ripens during the heat of summer. High in vitamin C, watermelon has large amounts of vitamins A and B6, thiamine, potassium and magnesium. Watermelon is served in slices, balls or cubes, and either alone, in salads or mixed with other fruits.

Fresh Salads: Serving fresh salads for meals rather than cooking helps keeps the house cool, a great idea for combating summer heat. Salads offer thousands of possible flavor combinations and can include fruits, vegetables, nuts and grains. As long as you avoid high-calorie dressings, salads can be nutritious and low in saturated fat, which can help you maintain a beach-ready figure. Most fruits and vegetables contain water the body needs in summer because of excessive sweating.

Mango: Unripe mangoes can be steamed, pealed and mixed with cumin seeds and salt to make an effective remedy for heat strokes and exhaustion in summers.

Gooseberry (Amla): A great refresher and reverses the ageing effects caused by strong sun rays while providing extra stamina for gym sessions. It specially benefits heart and hair.

Apricot: They can be of great help for people who develop acne in summers as they provide the body with iron, vitamin C, potassium and fibre. They can be a great pre- or post-workout snack.

Cardamom: A cup of cardamom tea can do wonders for those who have been in the hot sun for long because of its detoxifying properties.

Corn: A good source of pantothenic acid, which provides vitamin B to lower stress levels, corn in any form whether it is roasted or boiled is a healthy snack as it lowers cholesterol levels.

Butter milk: A glass everyday to avoid dehydration and indigestion.

Yoghurt: They are a great and healthy alternative to ice-cream as they are packed with nutrients, vitamins and calcium which help to soothe ulcers, allergies and heat boils during the season.

Health And Food Safety In Hot Weather

In the warm weather it's important to think about food safety for families with children. The issues of food and health safety are becoming very important in hot summer weather. As temperature outside is rising, a great environment for growth and development of various bacteria and microorganisms is being formed. Summer weather imposes our health to numerous risks, including dehydration, heat stroke, sunburn, or suffering from food poisoning. These risks can bring to very serious consequences, that is why health and food safety concerns are especially topical in summer.

Summer is the time for vacation, traveling, picnics, other numerous thrilling and amazing outdoor activities. A great deal of people love summer season, but it is necessary to always remember about food and health safety in summer. There are three major health risks we all are exposed to in hot weather:

Dehydration: is a frequent problem is summer, when heat and temperature rises above 45 degree centigrade. Dehydration is a phase, when body loose more water than it consumes or holds. Dehydration can occur due to sunstroke when excess of body fluids are lost due to sun's heat or it can occur due to diarrhoea when body looses excessive body fluids and salts due to loose motions or it can also cause when you do extensive workouts in hot sun. Dehydration can also occur when you have high temperature and body tries to sweat more to reduce the body temperature.

Heatstroke and heat exhaustion can affect anyone: but some people are more sensitive to the heat than others. Elderly people are often the ones at risk because their health may already be frail, and they may be less able to deal with a sudden rise in temperature.

The young are also more vulnerable because they're more sensitive to the sun and prone to dehydration.

People drinking alcohol outside in the sun will also be more prone to dehydration and less aware of the amount of sun they're getting.

Skin burning: With the summer season comes skin tan, skin burning for the sensitive ones, pigmentation of the skin and other sun & heat associated skin issues like fungal infections, excessive sweating, and body odour.

Staying safe in summer, regardless of where you are: enjoying your vacation at the beach, having some healthy vacation time in the mountains, working in your garden or just kicking back in front of your TV, is vital for all of us. Remember that learning as much as possible about health and food safety in hot weather is the best way to reduce the risks for you, your family and your friends.

When thinking about food and health safety in summer season, it is necessary to use common sense and follow very easy guidelines regarding to food choosing, transporting and preserving. The effects of hot summer weather and leaving our foods out for some time causes our foods get broken, and it is usually not easy to feel dangerous bacteria, especially on early stages of the invasion. Below, there are some hot weather food tips for everyone of is concerned for own health and food safety, especially in hot weather.

Food And Health SafetyWhen it is too hot and you do not want to use a stove or oven, go for fresh vegetable salads with tuna fish, olives, eggs, seafood, or pasta, with come olive oil and lemon juice. Also, using fruit salad can be a good idea, you can enrich it with some cottage cheese, nuts, herbs, or seeds.

Try to decrease the time for strong meat even in the fridge, or better buy meat or poultry right before cooking it. Keep cooked and row meat (and other foods) separate, when storing and during the cooking process.

Also, avoid buying cooked meat from unknown sellers because improperly cooked meat gets broken very fast, especially in hot weather (sometimes, just 30-40 minutes can be enough for improperly cooked meat turning into a terrible source of bacteria and toxins).

Be very careful when buying and storing eggs in summer season as this natural food starts to rotten very fast in hot temperatures. Summer is the season when it is very easy to buy stale eggs in most of our markets and stores. Always store your eggs in the fridge, preferably in a closed container.

If you rather go for buying prepared meals but still think about health and food safety of yours and your family, avoid buying salads, pizzas and other ready meals with sauces like mayonnaise, tomato sauce, and others.

Be especially careful when buying dairy products as a great share of food poisoning cases is caused by consuming bad yogurts, milk shakes, etc. Experts say that dairy products are one of the best types of environment for pathogenic bacteria growth.

In summer season, wash your hands, dishes, cutting boards, other kitchenware, counter, kitchen towels and cloths, more often and more thoroughly.

How to cook healthy

One of the barriers for healthy eating is the time it takes to actually prepare a healthy meal. If you already don't like the idea of cooking, making a well-rounded meal is even more of a daunting task. However, it is possible to make meals without actually working too hard for them and we'll show you how to do it.

If you Want to get the most nutritional value out of cooked food? As a rule, rapid cooking techniques are better for retaining nutrients than slower methods. For healthiest results, most experts recommend cooking food thoroughly but rapidly.

Baking. It’s not just for breads, cookies, or cakes. Bake seafood, lean meat, chicken, or vegetables for a meal that tastes great—using little or no fat. When preparing veggie, timing is essential since they can become overcooked in seconds. It is also important to use precisely the amount of liquid called for in the recipe. When cooking grains or beans, allow enough room for them to expand; do not fill the pan more than half full. To prevent beans and grains from foaming over, add a few teaspoons of oil.

Braising. Brown your main ingredient (for example, meat or chicken) in a pan on the stove. Then, add a small amount of liquid such as water or broth and let it simmer. In some recipes, the remaining liquid is rich in nutrients and can be used as a sauce.

Broiling or grilling. Cook food in the broiler in your oven or on a grill. Both ways allow fat to drip away from the food.

Poaching. Gently simmer ingredients in water or liquid such as broth, vinegar, or juice until they are cooked through.

Roasting. Cook food in the oven, at higher temperatures than baking. Use a rack in the roasting pan so fat drips away from meat, poultry, or seafood as it cooks.

Sautéing or stir-frying. Cook small or thinly sliced pieces of food quickly using very little oil. If you use a nonstick pan, you can cook without adding fat or oil. You also can use a small amount of cooking spray. Stir-fried meals are healthful because the food cooks rapidly at relatively high temperatures. Very little oil is needed, just enough to form a thin film on the pan. If desired, broth, wine or nonstick cooking spray can be used instead of oil. (Just be sure to add more liquid to the pan as it evaporates.) Gradually add the oil or broth to the pan, heating until hot but not smoking. Then toss in the food and stir constantly until meats are thoroughly cooked and vegetables are just tender and crisp.

Steaming. This is 1 of the simplest ways to cook food. Steam vegetables, chicken, or fish using a steamer basket suspended above simmering water. Adding seasonings to the water helps flavor the food as it cooks. No oil or fat needed. A large steamer pot is ideal since it provides ample space for the steam to circulate, cooking the food most efficiently. Water will boil away as the food is cooking, so be sure to start off with enough liquid in the pot.


Eating healthy food does not mean you have to give up your favourite foods, your favourite recipes can be adapted to provide a healthier alternative.

How much water is the right amount?

Water is essential to good health, yet needs vary by individual.Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

Although no single formula fits everyone, knowing more about your body's need for fluids will help you estimate how much water to drink each day.

How much water do you need in a day - eight glasses or one litre? Do I drink one litre when I wake up? If I drink more than that, will I get water retention? Is there such a thing as too much water? It's time we set the facts straight. How much water does your body need? We look at the guidelines for the right amount of water intake for you.

According to research women need two and half litres of water while men need three and half litres of water. BUT, there are some criteria:

-You have to take into account the liquids from beverages and foods.
-If it's a hot sweaty day, you need more than this amount.
-If you're pregnant, exercising, sweating or vomiting you need more than the 3 litres of water.

Water makes up more than half of your body weight and it is essential to drink the recommended glasses of water to avoid dehydration and for the normal functioning of the body. It is also a well known fact that drinking the recommended daily intake of water can reduce the chances of heart disease and kidney problems. Drinking the right amount of water can also help the body regulate temperature and avoid dehydration.

It is well known fact that water intake should be increased along with increased levels of exercise, sport or physical exertion. The body loses 2.5 percent of body water every day, and this rate goes up with exercise and sport. The daily water intake calculator factors in the daily activity level to counter the body water lost during exercise. It is recommended that you drink 16 ounces of water for every pound of body weight lost during exercise. Many people do not know that it is essential to drink the recommended daily amount of water while going through weight loss or while dieting. The reason for this is that the liver requires water to metabolize body fat.

Thirst may be an indicator that your body needs water, but the best signal that is 100 percent foolproof is your urine. If it's translucent or has a tinge of yellow, your body is hydrated, if it is bright yellow, drink up. If your urine is brown in colour, we suggest you visit the doctor.

The story does not end here. Some believe that they can consume a large amount of water at one stretch, say in the morning, and rest easy for the rest of the day. Well the fact is that your intake of water has to be spread throughout the day. When you take in an enormous amount of water at one time you are more likely to experience water intoxication.

Lack of sleep can make you fat

It turns out that poor sleep, such as from chronic insomnia, disrupts one of our hunger hormones, which can make us fat.
There are many factors that will run down the body, and make you at risk of obesity. Sleeping allows the body to repair itself and combat the day’s stresses. When you feel tired or sleepy, that’s your intelligent body telling you what it needs. Pushing your limits by taking caffeine or other stimulants can cause the body to ultimately break down. Sleep deprivation affects the body much like stress, increasing cortisol levels, distorting thyroid hormone levels, and elevating glucose and insulin. All of these factors contribute to WEIGHT GAIN.

The research explores how lack of sleep can impact appetite regulation, impair glucose metabolism and increase blood pressure.

Sleeping is not a time waster either. When we sleep, the body gets rid of waste products, circulates minerals, vitamins and hormones, and allows the body to naturally defend and repair itself from potential diseases. Since toxins are stored in fat cells, allowing the body to detoxify itself each night as you sleep will improve you ability to lose weight.

The studies revealed how signals from the brain, which control appetite regulation, are impacted by experimental sleep restriction. Inadequate sleep impacts secretion of the signal hormones ghrelin, which increases appetite, and leptin, which indicates when the body is satiated.

"Future research should determine whether efforts to improve sleep can also help prevent the development of these diseases or improve the lives of patients with these conditions".

Health benefits of cold showers

Everybody wants to take a warm shower either in the morning or afternoon for the simple reason that they cannot stand the cold. Don’t you know that bathing with cold water gives you the feeling of freshness and a lot of health benefits? The best way to beat the summer heat is a cold shower, but there are more uses to a cold shower than we realise.

Bathing with cold water freshen your mind in the morning or after a day’s hard work in the warm city. Besides that, cold water can increase metabolism, prevent post-exercise injury and regulate levels of uric acid in your body. There are still other health benefits of having a cold shower.

Male fertility: Very few men may know this fact but heat is bad for your testes, it can potentially lower the sperm count. If you want a child, it's time to shower in cold water, plus you're saving electricity. So next time you visit the sauna you may want to think again.

Blood circulation is increased to get rid of toxin. By the time cold water touches the skin, it reduces blood circulation but at the same time body mechanism increases blood pressure causing the blood to circulate with extra force.

Strengthens Immunity: The most established benefit of cold showers is that overall, they simply increase your chances of fighting off disease and infection. People who take regular cold showers have been shown to have less chance of getting things like:
- Cancer
- Colds
- Flu's
- Haemorrhoids
- Varicose veins

Increases metabolism: When you're cold you reach out for a sweater. Similarly, when your body is cold it automatically generates heat, putting the metabolism into fast gear. That's when carbs and fats are burned to keep you warm.

Avoid sport or workout injuries: After you have over exercised your muscles, that is when they are inflamed and you need them to relax. To improve strength and muscle mass your muscle fibers expand and contract, hence to prevent ruptured fibers due to over training, cold water showers are advised.

Alleviates Depression: Depression is yet another thing that cold showers help and prevent. It is caused by the stimulating effect the cold has on the brains "blue spot", the main source of noradrenaline for our bodies, a chemical that might be used to help alleviate depression.

Additional benefits: Cold showers can decrease chronic pain, reduce body aches, improve your hair health, improve kidney function, reduce swelling and edema, heal and tone skin and regulate your autonomic nervous system.

Cold water and body rhythm: It deepens your breathing. If you're tired, a cold shower will do the trick as it helps to fight fatigue. Can't sleep? A cold shower will help you hit the snooze button. If your hair products are not giving you the desired sheen, try cold water. Who knew cold showers had so many health benefits!