Body Mass Index

The Body Mass Index or Quetelet's Index, is a method of measuring relative weight based on height and individual mass.

It is calculated by using the formula,

The BMI Score means the following:

Underweight-Below 18.5

Normal-18.5-24.9

Overweight-25.0-29.9

Obesity-30.0 and above

Waist Hip Ratio

[ This image is from http://commons.wikimedia.org/wiki/File%3AWaist-hip_ratio.svg By Mikael Häggström, from original works by SuicideGirls and FatM1ke [CC-BY-SA-3.0 (http://creativecommons.org/licenses/by-sa/3.0) or GFDL (http://www.gnu.org/copyleft/fdl.html)], via Wikimedia Commons]

The waist hip ratio is one of the best way to determine the abdominal obesity and whether you are at an increased health risk. It has been found to be more effective predictor of risk of non communicable diseases in older people than Body Mass Index.

For measuring Waist Hip Ratio-

• relax your muscles
• keep a stretch resistant tape around the waist at one inch above naval, during normal expiration and measure it
• keep the tape around the widest portion of buttocks and measure it
• repeat the measurement twice, if it is with in 1 cm of one another, take the average.
• check waist/hip ratio

Interpretation

The abdominal obesity is defined as waist hip ratio above 0.90 for males and above 0.85 for females, indicates that they are at increased health risk because of their fat distribution.

Carrot- benefits

Health Benefits of Carrots

Carrot is a root vegetable, usually in orange color, belongs to the Family Apiaceae and Genus Daucus.

The nutritional value of carrot per 100 gm is

• energy- 41 kcal
• dietary fiber-2.8 gm
• protein-0.93 gm
• vitamin A-835 microgram
• folate-19 microgram
• vitamin C- 5.9 microgram
• calcium- 33 mg
• potassium- 320 mg
• sodium- 69 mg

Other benefits 

• Vision- Carrots are good for vision. Beta Carotene in carrots converts into Vitamin A in the liver and it transforms into rhodopsin in the retina, a purple pigment which is necessary for night vision.
• Prevents cancer- Carrots contain falcarinol, which has anticancer properties.
• Anti aging- Beta carotene has antioxidant property, which prevents cell damage.
• Protect against cardiovascular diseases- The diet high in carotenoids, helps to reduce the risk of heart diseases.

Further, it composes healthy levels of copper,calcium, potassium and phosphorous, which are essential for growth and development of the body.

Gooseberries- Benefits

Indian Gooseberry

Indian Gooseberry/ Phyllanthus Emblica

It belongs to genus Phyllanthus and species Emblica. It ripens in the autumn, mainly found in the hilly areas. In India, it is considered as a sacred tree.Despite the sour taste, this is very nourishing.

The berries are rich source of Vitamin C, 100 gm provides 27.7 mcg or 46% of daily recommended intake value of Vitamin C. It has moderate anti oxidants, which helps the body to boost up the immunity and helps in absorption of calcium.

As it contains Carotene and Iron, it helps to reduce hair loss by not allowing free radicals to damage hair follicles. Berries are rich in Carotene and Vitamin A, which has effect on vision related conditions such as macular degeneration and night blindness.

Eating a Vitamin C rich fruit like gooseberry daily, keeps you to be healthy.

Green Chilly -Truths

Green Chilies

Benefits of Green Chilly

It is an essential spice in South Indian foods. It is the fruit of the flowering plants Capscium Annuum and Capscium Frutescens. 

Green chilies are low in calories, fat free but, rich in Vitamin A,C,K and phytonutrient Capsaicin.

• Green chilies are rich in Vitamin A, which is very good for eye and skin
• Green chilies are rich in Vitamin C, it helps to absorb other nutrients
• Green chilies are strong antioxidants, which delays aging
• It has anti bacterial property
• It helps to boost up natural immunity
• Green chilies are rich in Vitamin K, which helps in blood coagulation and prevents osteoporosis
• Capsaicin can be anti depressant, as it releases endorphin into the brain
• It helps in weight loss, as it burns excess fat in the body

Warning

If you have any acute or chronic digestive disorders like Irritable Bowel Syndrome or Gastritis, avoid chilies in the diet, as it exacerbates symptoms. 

Burning sensation after cutting chilly

When we cut chilly, burning sensation is due to the presence of natural chemical called capsaicin. It belongs to the genus Capsicum and family Solanaceae.

When chilly is ingested, the capsaicin binds to a receptor, which is connected with heat sensation and this produces the burning sensation. It doesn’t cause any damage to the tissues. It can be alleviated by lemon or orange juice. Vitamin C and citric acid neutralize the burning sensation by breaking down the capsaicin and provides relief.

Dental Hygiene

Importance of dental hygiene

Taking care of your teeth, keeps you healthy. Research suggests that gum diseases, in particular, are related to several serious health conditions including heart diseases such as infective endocarditis.

A few things you can do to avoid gum diseases and maintain oral hygiene are 

• brushing teeth twice daily, 
• clean your teeth in between with floss daily, 
• wash your mouth after eating, 
• eat balanced diet, 
• limit sweet snacks,
• visit dentist regularly for oral examination and cleaning procedures.

  Follow dental hygiene.....be healthy