Cold busting foods!

Broccoli, pomegranate and papaya!

Broccoli contains more vitamin C (essential for fighting colds and flu) than any other fruit and veg, while papaya and strawberries also score highly. Make a simple fruit salad with satsumas, strawberries, papaya and pineapple to ward off winter ills.

Pomegranate contains hundreds of tiny like jewels and are a rich source of vitamin C. Several trials have found that the fruit helps fight off heart disease, lower blood pressure and protects against breast cancer.

How to relax in 5 minutes!

LISTEN TO BACH

According to experts, music with a tempo of 60 beats per minute slows blood pressure and respiration rates, and stimulates the production of relaxing alpha brainwaves. Music with this rhythm mimics your heartbeat at rest which, on hearing, your body then emulates. Bach, Handel, Purcell and Vivaldi can be great stress soothers.

Should i worry about low blood pressure?

Low Blood Pressure

There are fewer health risks associated with low blood pressure than high. Less strain is put on the blood vessel walls so there's a lower risk of damage and atherosclerosis.

A sudden fall in blood pressure may cause problems. This can happen with a rapid change in posture - say if you get up quickly from sitting or get out of bed too quickly. This effect is known as "postural hypotension". When we stand up, blood vessels called arterioles have to constrict to maintain blood supply to the brain - if this does not happen quickly enough we can feel dizzy or faint, but this feeling should pass.

What happens when i get a migraine??

Migraines

A migraine is much more than a headache. As well as the throbbing pain, normally felt on oneside of the head, suffferers can become sensitive to light, smell or sounds. This is why lying in a dark, quiet room can help soothe symptoms. Attacks can last from a few hours to a few days, but you can feel drained for days afterwards.

It's not known exactly what causes them, but at the start of an attack serotonin is released into the bloodstream. This causes changes in the blood vessels within the brain, either making them shrink or widen, possibly causing the pain. Experts are still unsure what causes the serotonin to be released.

Some common triggers have been identified that may lead to a migraine, such as stress or excitement, hormones, over-exercising, food additives- suc as MSG or aspartame- too much caffeine, bright lights and sinus problems. A combination of triggers can be also responsible.

How much fibre should i be eating a day?

FIBRE
The Guideline Daily Amount of fibre is 24g. The term fibre describes a number of compounds, such as pectin and lignin, all of which are found in the cell walls of plants. it can be divided into two groups- insoluble and soluble- both of which help keep the body healthy in different ways.


Insoluble fibre - which is found mainly in wholegrain cereals but also in vegetables, fruit and pulses. It helps prevent constipation and problems such as hemorrhoids and diverticular disease. It works by absorbing water, making stools larger, softer and easier to pass. It also speeds the passage of waste material through the body. The quicker waste materials are excreted, the less time harmful substances have to linger in the bowel.

Soluble fibre - found in oats and oat bran, beans and pulses. It helps lower high blood cholesterol levels which will reduce the risk of heart disease. Soluble fibre also helps slow the absorption of sugar into the bloodstream, making foods rich in soluble fibre a good choice for people with diabetes or anyone trying to balance blood sugar levels.

To give you an idea of what this means-
2 slices of wholemeal bread equals 4g
2 apples equals 5.4g
1 bowl of bran flakes equals 5.5g
1 carrot equals 3.25g


To find out more visit- www.getmorefibre.co.uk