5 high fiber foods you should be eating - By Dr. P.T. Ezhil Selvan

Fiber helps feed beneficial gut bacteria. It speeds up digestion. It can change how other nutrients and chemicals are absorbed by the body. And some types of fiber absorb water in the digestive tract and help avoid constipation.

In fact, eating enough fiber is absolutely crucial to maintaining a healthy digestive system. And maintaining a healthy digestive system is central to overall well-being. 

The average healthy male under the age of 50 is supposed to eat as much as 38 grams of fiber a day — the equivalent of five full portions of kidney beans — and for women, the figure is 25 grams.

But there's more to think about than just how much fiber you are getting, namely how many different types. Because the term "dietary fiber" covers a wide range of different plant-based substances that your body needs to function healthily, it is recommend to eat a broad mix of different high-fiber foods. 

Incorporating the following foods high in fiber into your diet is a great place to start.

High fiber breakfast cereals

One of the reasons why breakfast is so essential to losing weight is that it's an easy time to introduce whole grains. Many common breakfast cereals — from Grape-Nuts to Shredded Wheat — are extremely high in fiber.

Keep in mind though, many breakfast cereals that tout their whole grain credentials are extremely high in sugar. The less processed a whole grain is, the better. Look for cereals that have at least 5 grams of fiber per serving on the nutritional label, and fewer than 25 percent of their calories from sugar — unless dried fruit is a major component. If cereal isn't your thing for breakfast, try whole grain muffins, toast, pancakes or waffles as an alternative to refined flour products. 

Beans, beans, beans

One of the best ways to eat more fiber is to incorporate more legumes into your diet. A portion of cooked kidney beans or lentils contains nearly 8 grams of fiber, and chickpeas or baked beans aren't too far behind. Try adding them as an addition to soups, stews and salads, or you could even explore recipes that use them as a main ingredient. It is advised to eat minimally processed foods where possible, you can also find many foods containing legumes in the vegetarian section of the freezer aisle. Black bean burgers, for example, are an easy go-to snack when you're in a hurry.

Be warned though, as with any high fiber food, a rapid increase in consumption can lead to bloating and discomfort. Be sure to gradually increase the amount of legumes you are eating so your digestive system can acclimatize, and drink plenty of fluid — at least eight cups of water is the recommended amount. 

Fruits and vegetables

It goes without saying that we should all be eating more fruits and vegetables. Besides the vitamins, minerals and other micro-nutrients they contain, fruits and veggies are also one of the best sources of both soluble and insoluble fiber. Pear, sweet potato, and green peas are all considered high in fiber — as are apples, berries and even dried fruit, such as dates. To make sure you get a good dose of dietary fiber with your fruits and veggies, follow the standard nutrition advice to "eat the rainbow" (in other words, eat a wide variety of fruits and veggies), and be sure to eat them with the skin on where possible. Like beans, eating a side of veggies is a good place to start — but why not consider replacing a few meat-centric meals with vegetable-based entrees a couple of times a week? There's no shortage of delicious vegetarian and vegan recipes available these days to help you get started. 

Whole grains

Working more high fiber whole grains into your diet doesn't have to mean abandoning white bread or pasta all together. It is best to start slowly, and to aim for half of your grain intake from whole grains. (Replacing all grains with whole grains can lead to getting too full too easily, meaning you don't eat some of the other important nutrients you need for health.) Consider replacing one or two portions of grain a day with a diverse range of whole grains — these might include whole grain wheat, quinoa, ragi, rice, oats, bran etc. If you find the flavor and texture a little intense, you can start by mixing whole grain and white pasta, or both brown and white rice together. You can also seek out breads made with a mix of different grains. Sprouted grain breads are available on the market these days which is rich in fiber. 

High fiber snack foods

From no-salt-added spelt pretzels to mixed vegetable chips, there are plenty of higher-fiber snack foods on the market these days. Even a bowl of peanuts, almonds or popcorn can be a good source of additional fiber. It is never advised to focus on snack or processed foods for a significant portion of their daily needs, but if you are going to snack anyway, why not make sure your body is getting something out of it too? In general, aim for a minimally processed, low-sodium snack (you can get unsalted, unadulterated nuts in the bulk aisle at your supermarket), and make sure your snacking doesn't interfere with eating a full, healthy meal (with lots of fruits and veggies!) three times a day. 

5 ways to exfoliate naturally - By Dr. P.T. Ezhil Selvan

Exfoliation is the shedding or peeling of dead skin cells from the upper layer of your skin. It occurs naturally in healthy skin but, like all body processes, it slows down as we age and if our skin cells aren't getting enough of the proper nutrition to function well. As we age, it becomes necessary to help the process along. The new, smoother skin looks clear, radiant and younger, which is the reason many people think more exfoliation is better.

But by over exfoliating, you're actually removing the only protective barrier that your skin has. If you remove the barrier, then your skin is exposed to environmental toxins — not to mention the sun, which causes the most damage to your skin. So the key is to use products that encourage a natural cell turnover and keep skin hydrated.

Cell turnover in healthy skin occurs, on average, like this:

·         In your 20s: 14-25 days

·         In your 30s: 30 days

·         In your 40s: 40 days

And so on, slowing down by a few days for every decade.

So, assuming that you exfoliate on the first day of the month and you are in your 30s, then there is a fresh layer of skin on the surface that won’t turn over completely for around 30 days.

There is no benefit to exfoliating the next day or even the next week. Actually, if you do so, you will only damage the already exfoliated new skin. It is plenty to exfoliate healthy skin once per month — more often if you are in the early stages of correcting a skin condition.

What should you use?

The only safe home exfoliator is an enzyme-based product. These work by triggering the cells' own process of breaking down in the right conditions and therefore won’t harm the “cement” between cells that are still healthy. Never use grainy scrubs; they’ll scratch.

For acid peels, microdermabrasion or other peels, it’s recommended to have them performed by a skin care professional trained in the procedure. Microdermabrasion is a popular form of deep exfoliation available from salons. Avoid their overuse. Two or three times a year is enough to boost a home routine.  

A Clarisonic is a good way to exfoliate with sonic technology. It has different brush heads for different skin types. You can also exfoliate with a washcloth, which you need to change daily, or even with cotton pads. Another one which can be used is rice-based enzyme powder.

Jojoba beads are a good way to exfoliate mildly. There are also many homemade scrub recipes to try.

Other all-natural ways include:

Honey:

Honey helps to speed up the natural exfoliation process and has humectant qualities, which help attract moisture, making it great as a hydrating facial scrub. Squirt a nice sized dollop into clean hands and scrub face gently, washing with warm water.

Yogurt:

Yogurt contains lactic acid, the same alpha hydroxy acid found in skin care treatments, only milder. It soothes, smoothes and evens skin tone. Apply plain yogurt to face and let sit 20 minutes, then rinse.

Sugar:

Sugar cane is a natural source of glycolic acid, another alpha hydroxy that can boost new skin cell production as well as smooth and soften the skin. Mix a half-cup white or brown sugar with enough olive or grapeseed oil to make a paste and apply to face in circular motion. Let sit for 10 minutes and wash away with warm water.

Papaya:

Papaya contains the enzyme papain, which dissolves dead skin cells. Papain may also heal skin and cause fine lines and age spots to lighten. Papain is most potent in young fruit, so select green papayas. Mash the fruit into a smooth paste and apply to face, leaving on for 15 minutes before rinsing with warm water.

Lemon juice:

Lemon juice is another natural alpha hydroxy acid that removes dead skin cells. Mix one-quarter-cup each of lemon juice, apple juice, grape juice and cane sugar until sugar dissolves. Then apply the mixture to your face with a cotton pad, and leave it on for 10 minutes before rinsing off.

Follow exfoliation with a good moisturizer for best results.

Epsom salt bath: Why it's so good for you - By Dr. P.T. Ezhil Selvan

What is Epsom salt? 

Well, first of all, it's not a salt at all, but a mineral compound of magnesium and sulfate. The name comes from Epsom, England, where the original compound was identified in natural healing baths in the area — it is formed when the chalk there meets the clay. You can buy this from your nearby photo studio, who uses film roll will be having it or can get from chemical stores.

Why is Epsom salt good for you? 

Epsom salt has a long history of beauty and health benefits, but now we finally know why. It's those lovely minerals. Once you're soaking in a bath with epsom salt, your skin can (and does) absorb the magnesium and sulfate. 

Epsom salt is a well-known remedy for muscle aches and pains (so it's great for athletes or anyone with muscle pain from working out too hard), and sulfates are used in topical muscle rubs that you might buy over-the-counter. It's also a good way to relieve stress. That's partially because lying in a warm bath is pretty stress-reducing in itself, of course, but also because when we are anxious, our bodies often release adrenaline, which leaches the body of magnesium.

Magnesium also helps raise serotonin levels in the brain, which induces a more relaxed, happy state. It's common to be low in magnesium (about 50 percent of Americans don't get enough), so in addition to eating magnesium-rich foods, bathing in the mineral can be another (relaxing, fun) way to get more of the mineral.  

Epsom salt baths can also calm irritated skin and may sooth psoriasis and many other skin issues. 

How do you use Epsom salts? 

Add about two cups to your (warm, not hot) bathwater, and stay in for at least 12 minutes, to allow your body to absorb the benefits (remember, baths don't have to be hour-long affairs, unless you want them to be! Even 20 minutes in the bath is great). That amount is for a standard-size tub. If your tub is much larger, use another half-cup of Epsom salt — you want to make sure that it's dissolved well in the water. 

You can even just make a foot bath with a half cup; Epsom salt is naturally deodorizing, so it will also make smelly feet fresh, and can treat toenail fungus (you need to soak the feet three times a day to get at the fungus).

If you don't have time for a bath, you can also make a paste with water in the shower and use as a scrub. Or better yet, add some to a 1/4 cup of organic olive oil and scrub your body down with that mixture for a spa treatment at home. You can also make a warm compress with epsom salt to put on bruises, which will help them heal faster and lighten them. 

Know a yoga pose - Yoga Exercise - Triangle Pose (Trikonasana) - By Dr. P.T. Ezhil Selvan

In this exercise, you build up strength in the lower back and upper legs while you remove tension from the lower and upper back, the hips and the hamstrings through both the twist and the stretching. The exercise is good for your sense of coordination and sense of balance. You need a lot of concentration and precision to be able to carry it out correctly. 

STEP 1: Start with the Downward Facing Dog Pose (Adho Mukha Svanasana).

STEP 2: Move your left foot forward for about 1 meter. 

STEP 3: Put your left hand beside your foot and carry your weight with the lower back and on the heels of your foot in front. Raise the upper part of your body until the lower back is straight. You can recognize this by a groove in the middle of the lower back. The right foot (the one at the back) rests on the floor.

STEP 4: Stretch the leg which is in front without bending the back or twisting your body. With your back straight and your right hip stretched backward, look at a point on the ground and breathe in and out quietly. Press your left hand against the heel and twist your chest to the left. Let the twisting motion involve only your upper back while your hip, lower back, legs and head remain stationary. When you cannot twist any further, stretch your right arm upward. 

STEP 5: Then twist your head to the left, look upward along your outstretched arm and stretch out your neck. When you stand well aligned in this position, it will feel light. The better you do this exercise, the bigger the triangle between your legs, arms and side will be. 

Step back towards the Downward Facing Dog Pose and repeat the exercise with your right leg in front. 

Caution:

In this Asana, it is important that you keep the lower back straight. Aside from that, remember that when you are twisting, the hips do not twist along. Otherwise, the right hand side becomes active and the lower back gets "locked up" as it were which results in tension in the lower back. Prevent this by actively tightening the left hand side and let it even help carry the position so that you can keep the hip in its place when twisting. This dynamism in your side also helps you to keep the dynamism in the hip active through the right leg as a result of which the hip is mobilized as much as possible.          

• People with a slipped disc should not practice this yoga pose.

Benefits:        

•  Trikonasana relieves pain of the knees, waistline, joints, hips, elbows and the neck besides back pain.
• Trikonasana also boosts appetite.         
• The pose can cure constipation by enhancing bowel movements.         
• The hips and buttocks get toned.
• The pose can rejuvenate you after a hard day.         
• Excess flab in the hips, waist and abdomen will be reduced with regular practice of Trikonasana.