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biki kal

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Asthma is a chronic condition that affects millions of people worldwide. The problem constricts the airways and prevents air from reaching the lungs. It can cause uncomfortable and dangerous symptoms.

The airways carry air into and out of the lungs. Asthma prevents this normal functioning.

Asthma triggers

People with asthma often develop sensitivities to different things around them. These things can trigger asthma symptoms or attacks.

When an asthma attack happens, the muscles around the airways contract and that reduces the ability to breathe properly. When that happens, symptoms like coughing and wheezing accompany it.

The triggers that cause asthma may vary from person to person. Some of the most common asthma triggers include-

  • Tobacco smoke
  • Respiratory infections
  • Exercise
  • A change in weather
  • Allergens (pollen, pets, mold, etc.)
  • Intense crying or laughing
  •  Medications
  •  Irritants (cleaning products, pollution, perfumes, etc.)

Why does it occur?

Some people experience asthma flareups in certain places. They may experience asthma in the gym, at work and. In cold weather, exercise-induced asthma may happen more frequently. Occupational asthmatics are sensitive to chemical smells, caste, or gas. People who suffer from allergy-induced asthma are sensitive to airborne substances like mold spores, pet dander, and pollen.

Asthma symptoms

There are several symptoms that help to know an asthma attack. Such signs and symptoms of asthma include chest pain, wheezing when exhaling, shortness of breath, coughing attacks, and trouble sleeping because of symptoms.

Sometimes such symptoms may become more frequent or bothersome. Some patients may find it difficult to breathe and sometimes some of them may need to use the quick-relief inhaler more often. It means that your asthma is getting worse and you need immediate medical intervention.

Asthma can be life-threatening. That is why you need to seek emergency medical treatment if you find the symptoms are worsening. If you find that the patient is still suffering from shortness of breath and it is worsening, there is no improvement after using the inhaler or there is the experience of shortness of breath during minimal physical activity, then medical help may be necessary.

Diagnosis and treatment

You will need to go to a professionally certified healthcare professional for the diagnosis of asthma. The healthcare provider will review different symptoms, family history, medical history, and other details before performing a physical exam.

During the exam, the healthcare professional will listen to your heart and lungs. The doctor may order breathing, blood and allergy tests, and chest x-rays.

The results of the physical examination, tests done and other details will help the healthcare professional to find out if you have asthma or not. If some other conditions are contributing to your present symptoms, the healthcare professional will also be able to point them out.

To control asthma, you will need to avoid the triggers. For that, you need to know what are the triggers that cause asthma attacks in your case. If you're suffering from asthma, you need to work with your healthcare provider to find the best treatment regimen.

The doctor may prescribe long-term asthma control medications which you may need to take every day to control symptoms and prevent attacks. You will also find some quick relief medications for the short-term relief of symptoms. The doctor may also prescribe some medicines to reduce the body's sensitivity to allergy triggers.

Skincare products contain different ingredients which helped users to fight aging. Aging is a process that happens with age but also because of environmental pollution. There are many ways through which anti-aging skin care products can help you look younger even when you age.

To fight aging, you need to use sunscreen daily. The most important defense against aging skin is using sunscreen daily. Sanskrit can help you preserve your skin, reduce wrinkles on your skin. You need a sunscreen that has brought spectrum protection (both UVA and UVB) with an SPF of 15 to 30.

Let's find out the best anti-aging ingredients present in different skincare products.

Retinol

Retinol is vitamin A. It can speed up cell turnover and eliminate the dead cells that result in the dullness. It can also boost collagen and elastin because it can stimulate cellular repair of the skin at the deepest level. When you use retinol, you'll have a smoother-looking complexion.

It will also help you by increasing circulation by increasing blood vessel formation. That will make your skin look healthier. There are many over-the-counter products available that contain retinol in mild and effective formulations.  

Alpha-Hydroxy Acids (AHAs)

AHAs (glycolic, lactic, tartaric, and citric acids) are good for your skin. They remove dead and damaged cells. They also help to reduce fine lines, age spots, acne scars, and discoloration. Glycolic acid and lactic acid are the two most effective and research AHAs.

Hyaluronic acid

Hyaluronic acid is used in different cosmetics. It can absorb water and plump up your skin. When you use moisturizers containing Hyaluronic acid, it will help your skin to repair and regenerate itself after suffering from dryness, environmental stresses, or irritation. Moisturizers, eye creams, and other skin products contain this acid.

Hydroquinone

if you want to even of sunspots, mottled skin, and blotches, you need hydroquinone. It is the old standard of bleaching creams. It blocks the enzyme that triggers melanin production in your skin. The over-the-counter hydroquinone contains 2% hydroquinone.

Antioxidants

Different antioxidants can help you improve your skin. These antioxidants are available in nature. Vitamins like A, C, and E also have antioxidant properties. They can penetrate the skin, turn harmful free radicals into harmless compounds. There effective against free radicals that form in your body when you are exposed to UV rays and other environmental damage. It is very essential for your body and skin because it can stock harmful compounds from destroying DNA, elastin, and collagen. Some antioxidants can also stimulate collagen production, boost cell repair and fade blotches.

Peptides

Peptides are available in different forms and are the most effective skin regeneration products. These are small proteins that can stimulate collagen and elastin production and they can also act as antioxidants.

When you use peptides or copper peptides available in different skincare products, they combine to enhance healing. There are serums, creams, and SPF moisturizers that contain peptides that are good for your skincare. You'll also find different anti-aging products as over-the-counter products that contain these beneficial peptides.

2

Aromatherapy is a complementary treatment where essential oils are used to enhance relaxation and boosts mental sharpness. The essential oils are concocted by distilling volatile oils from different flowers, leaves, and barks of plants.

Various aromas are used in aromatherapy. But you need to use only the essential oils because some other fragrant oils may contain hormone-disrupting phthalates.

Let's find out about the health benefits of aromatherapy

Increased relaxation and reduced anxiety

By using lavender, sandalwood, and sweet orange essential oils, you can increase relaxation and reduce anxiety. You can use the essential oil for massaging to get the benefits. Regular aromatherapy massages can help even cancer patients to get help to reduce their anxiety.

Lavender oil can reduce pain from injections or surgery. If you sniff the mixture containing lavender, roman chamomile, and neroli (citrus orange/floral), it will also help you to easily variety besides stabilizing your blood pressure and improving sleep.

Squash food cravings

If you want to squash food cravings, you can use grapefruit essential oil as it can reduce your appetite.

Better sleep

If you want better sleep, you can use rose essential oil. According to a recent study by Japan's Mie University Graduate School of Medicine, when you sniff rose essential oil, it can cause deeper, longer sleep.

Better memory

Rosemary essential oil can help you improve your memory. Sniff the scent of Rosemary to recall specific events from the past easily. It will also help you remember things better in the future.

Calmness

Neroli essential oil has a floral scent and it can help you ease anxiety. You can sniff neroli essential oil to temporarily lower blood pressure and heart rate.

Choose excellent quality essential oils

If you're using essential oils, always use real essential oils and not perfume oils. Always sniff before you buy. Before you buy, see if you can stand the smell and if not, do not buy it. However, there are different ways of using essential oils.

Use just a little

You can add 8 to 10 drops of the essential oil to your next bath. You can add 5 drops to a bastion of warm water for soaking your foot. You can add 5 to 6 drops of the essential oil to a carrier oil like Jews were almond, olive, or grapeseed oil for a good massage. You can add a few drops to a cup of hot water and let the scent waft through the room.

Mix and match

You can always mix and match different essential oils and get the benefits they offer. You can mix a few drops of one essential oil with a few drops of another. A scientific study done on nurses walking in a hospital emergency department found that aromatherapy massages can reduce their stress drastically. Mixtures of lavender, ylang-ylang, bergamot, and patchouli essential oils helped them to relax better. You can use such a mixture to ensure that you also stay relaxed.

Always find the best quality essential oil and use that following the proper instructions. Do not put undiluted oils on your skin and do not take it internally. Always mix it with other carrier oils if you're using it for massaging.

2

Home is the place where we unwind and relax. It is the place where we can feel comfortable and feel better.

However, there is one component of your home that can make the total experience good or bad for you. This component is indoor air.

Indoor air means the in your homes and offices and this a can be more polluted than outdoor air. The average home may contain hundreds of different sources of pollutants and these pollutants may make your indoor air quality bad.

Should you be concerned?

Definitely. You should be very concerned about the quality of air in your house and office. If the quality of indoor air is bad and if you breathe in unusually high levels of household pollutants for a long time, it will seriously and negatively affect your health. It can become more difficult for you if you are sensitive to chemicals and allergens because even low levels of such pollutants can trigger irritating reactions in your body.

However, if you know more about these household pollutants and how they affect the quality of indoor air, you'll be able to do some things which will help you improve the quality of indoor air in your home and office.

Pungent formaldehyde

You can find pungent formaldehyde in products like cosmetics and nail polish; blues and adhesives; pressed wood products like plywood, particleboard, and medium-density fibreboard; foam insulation materials; mouthwash; wallpaper; wrinkle-resistant drapes, linens, and other fabrics

Formaldehyde is a probable carcinogen. If you can remove it from your home, it will be better for you.

Volatile organic compounds (VOCs)

There are many household products that contain other volatile organic compounds or chemicals that become a gas at room temperature. Such products include air fresheners, tap water, freshly dry clean looking, and other items.

The amount of VOC may be 2 to 5 times higher in those than outside. It may make you feel dizzy, nauseated, tired, and uncoordinated. It may irritate your ears, nose, and throat and can also result in skin reactions.

Radon

Radon is known as the 2nd leading cause of lung cancer in many countries. It is present in radiators, fluorosis lighting, soil and groundwater, wood-burning stoves, or fireplaces. It is a radioactive gas that is naturally released by minerals like uranium and radium in water, soil, and rock.

Irritants

Dust mites, pollen, dust, mold, bacteria, insects, and animal dander can trigger allergic reactions and hay fever-like symptoms. It is more dangerous for people who are sensitive to such irritants. These are often present in carpets and rugs, fluffy toys, pets and bedding, and air conditioning systems.

It may cause different respiratory complaints including eye, nose, and throat irritation, frequent headaches, tiredness, and dizziness.

What can you do?

You should be very careful about the things that you use in your home. Starting from the furniture, the building material, the water to foods you consume, household items that you use for cleaning, – you should be careful about everything. Try to get more natural air in the house by opening windows. Try to keep humidity levels as low as possible. Look at the ingredients of the chemicals that you use in your house and avoid those products that contain harmful ingredients like formaldehyde, VOC, and others.

2

According to a general rule, what is harmful to your heart is also harmful to your brain. There are some foods that can help your brain and keep you young. Let's find out what these are.

Nuts

Nuts are good for your brain because they contain monounsaturated fats. This fat helps in keeping your arteries clear and also maintains the levels of precursors of serotonin to boost mood. 1 ounce of nuts a day is good enough for you. Consuming 12 walnuts or 24 almonds should be enough.

Fish

Fish contain some important ingredients which are good for your brain. These ingredients can keep your mind young. Various types of fish such as wild salmon, whitefish, tilapia, catfish, flounder, mahi-mahi are good for you. They contain omega-3 fatty seeds which clean the arteries. You need 13.5 ounces of fish a week. Three servings of fish every week should be good enough.

If you want to stay mentally young forever, you need to incorporate fish into your diet. More omega-3 fatty acids in your diet will help you prevent the aging of your brain.

Soybeans

Soybeans contain heart and artery-friendly and healthy protein, fiber, and fats. You need 1 cup of soybeans a day to get the benefits.

Besides consuming soybeans, you can also consume tofu, soy milk, soy sauce, soy chunks, soya bean oil, miso, edamame, and other are products. It can improve cognitive and memory functions because of the nutrient content. Soy foods have directory peptides that can minimize memory degradation and can also reduce the possibility of diseases like Alzheimer's.

Tomato juice and spaghetti sauce

Tomato is good for your heart and brain. It contains folate, lycopene, and other nutrients that will keep arteries young. How much do you need to consume? You need 8 ounces a day of tomato juice or 2 tablespoons of spaghetti sauce a day.

Olive oil and other oils

You need to consume olive oil, nut oils, fish oils, flaxseed, avocados because they contain heart-healthy monounsaturated fats. They will keep your heart and mind healthy and young.

These orders will help you by decreasing the risk of cognitive decline. You can corporate olive oil and other oils into your diet. Use olive oil cooking, but it'll be better if you can use it in salads because when heated the benefits of olive oil may reduce.

Nut oils like Walnut oil or peanut oil contain vitamins E which offers a protective effect against cognitive decline.

Real chocolate

You need to consume real chocolate regularly. It is good for your heart and also for your brain. The real chocolate should contain at least 70% cocoa. It increases dopamine release and provides flavonoids. These flavonoids will keep your arteries and mind you. You need 1 ounce of real chocolate a day.

Dark chocolate can improve blood flow to the brain. Compounds present in the chocolate can boost memory, attention span, reaction time, and problem-solving skills by improving the flow of blood to the brain. It can also improve learning, memory, and focus. Chocolate can protect your brain for a lifetime.

In many places, 3 in 4 adults do not get the recommended amount of physical activity. Many adults don't get any activity at all. And people each, they stop moving. About 23% of adults between the ages of 18 and 44 are sedentary. 32% of people 65 and older are sedentary.

When you become sedentary, stop moving and exercising, it can weaken your bones and muscles. Besides that, another big problem that you may have is that inactivity can also damage your heart and brain.

When that happens, it can increase the possibility of dementia and heart disease and can cause untimely death.

Exercise regularly

When you get regular exercise, it can help different organs in your body. Regular exercise can keep your organs healthy and delay or prevent their decline. When you regularly exercise and sweat, it will not only offer you better health in the short term, but it will also ensure that you have better health in the long term.

Anything that increases your overall activity can help you to get out of that sedentary lifestyle. Such a lifestyle can cause different cardiac and cognitive problems.

Exercise and the heart

As you each, your heart gradually weakens. The walls of the heart get thicker and less flexible. The arteries become stiffer. It may cause high blood pressure or hypertension and other heart problems including heart failure and heart attack. When you live a sedentary lifestyle, the risk goes up several times.

While performing exercises, your heart beats faster. That increases the flow of blood and the supply of oxygen to different parts of your body. The more you work out, the stronger your heart gets and the more elastic your blood vessels become. Because of that, it will help you maintain lower blood pressure. It will also decrease your chances of developing different cardiovascular problems.

Any type of exercise is good for you. Aerobic exercises are better for your heart. Consistent and long-term moderate or vigorous cardio training can be most helpful. You can take up running, biking, rowing, or other exercises. Any exercise that builds up the heart rate is good for you.

When exercise, it will help you to

  • reduce inflammation
  • increase the levels of HDL or good cholesterol and decrease LDL or bad cholesterol
  •  maintain a healthy weight and prevent obesity

Exercise can boost your heart health at any age. Different scientific surveys found that exercise can reduce cardiac stiffness and increase the body's capacity to use oxygen. Both these factors can reduce the possibility of heart failure. Other studies found that more active people had fewer indicators of heart disease in their blood.

Exercise and the brain

If something is good for your heart, it is good for your mind. Different scientific studies found that exercising regularly can boost brain health in different ways.

Exercise can improve cognition including better memory, attention, and executive function. You'll be able to control your emotions better and manage tasks better. Exercise can also enhance the speed with which you process and rate information. It will help you draw from your past knowledge and experiences.

Regular exercise will also help you reduce or prevent aging cognitive decline. You'll be able to prevent loss of thinking, personal memory skills. Regular exercise may also help prevent or delay dementia.

2

During the COVID-19 lockdowns, people had lots of time in hand. However, the gyms were closed and they could not continue their normal exercise routines. So, at the time the exercise jump roping became more popular.

This is a simple exercise that can be done at home and it provides a quick and intense cardiovascular workout. Therefore, exercise became more popular among people everywhere.

It may seem like child's play, it can be a serious exercise. It needs minimal equipment, and it helps to stay fit and active. Jump rope is easy to pick up and learn for most people. It also has a high ceiling for progression of skill and trick learning. The workout is fun and challenging. You need full-body coordination and timing and it works both the mind and body.

Starting is easy

If you want to start jump rope, you can do it easily and immediately. If you want to spend some money on a premium jump rope, you may need to pay $250 but you can just take any kind of rope that you have at hand and start jump roping.

It is very much accessible and portable. You can bring a small jump rope anywhere and perform the exercise anywhere even when you're traveling.

There are options of weighted jump ropes, beaded jump ropes, speed jump ropes, and smart jump beside the basic and normal jump ropes.

Simple and highly effective

Jump rope is simple and highly effective in making you fit and healthy. You can also use it as a warmup or a workout. This equipment can help you burn up to 700 to 1000 calories in an hour if you practice at a high intensity.

There are very few exercises that can burn calories like a jump rope even if you're using the route to jump at a very moderate rate, it can help you burn 10 to 16 calories a minute.

Jumping will also help you improve coordination, balance, and bone density. The most important benefit that jumping rope can offer to you is the postural benefits. It can help you maintain ideal postures which can offer many health benefits.

How to get the maximum benefit?

To get the maximum benefit, you can start by doing regular jobs for 5 minutes every other day and then gradually add 1 minute at a time until you can jump continuously for 15 minutes.

When you can do that, you can add more complexity to your jumping routine. Such complexities may include crossovers, side swings and works are steps.

Jump rope can begin exercise sets as it will help you to maintain an elevated heart rate. You can use it as a regular workout or as a fun and dynamic warmup before regular resistance training.

You can also use a jumping rope as dynamic stretching. Such dynamic stretching can gently activate the muscles that you are going to use in the next exercise. It will also improve blood flow and improve the condition of the joints.

Scratch before to avoid injuries

To avoid the possibility of any injuries, you need to stretch before you jump rope. To avoid shin splints and strains of the Achilles tendon, you need to stretch and warm up your lower body before you start jump roping.

Ultra-processed foods can make children grow up with weight issues in adulthood. This is a very disturbing and critical finding.

An analysis published in JAMA Pediatrics recently looked at over 9000 children in Britain. These children consumed 70% ultra-processed, high-calorie foods with various artificial ingredients.

Finding of the study

We can summarise the findings as

  • According to researchers your children who consume more ultra-processed foods can experience weight issues into early adulthood.
  • Such weight gain can cause a higher risk of heart disease and diabetes.
  • A diet of ultra-processed foods can cause damage at the cellular level and that can lead to unhealthy eating habits.
  • The ultra-processed foods are cheaper and easier to serve compared to more nutritious meals.

They did the study for a 10-year period. The participants continued high consumption of ultra-processed food is so an average extra weight gain of about a half-pound and more than a half-inch waist circumference every year during the 10 year study period.

Ultra-processed foods

Ultra-processed foods are made primarily from substances extracted from, including fats, sugars, and starches. Such products include fast food, soft drinks, candy, frozen meals, and salty snacks.

Children and adults who consume high amounts of resources tools face a greater risk of obesity and other related issues like diabetes, heart attack, heart disease, and stroke.

Such processed foods are easily available. There are also available in many varieties. These foods have changed the dietary pattern based on fresh and minimally processed. And children and adolescents are the leading consumers of such ultra-processed foods.

Dangerous to health

Many experts in diet and personal training find the results unsurprising. However, they believe these findings can help to reinforce the already available healthy ideas.

Ultra-processed foods are one of the worst of health, according to Michelle Tierney, who is a registered dietician and certified personal trainer specializing in weight management.

Ultra-processed foods bad for you because they negatively affect your metabolism at a cellular level. These foods damage the functions and abilities of cells. They also result in a vicious cycle. These foods can cause atherosclerosis, weak mitochondria, and insulin resistance, and such health conditions can cause fatigue, foggy brains, mood disorders, decreased productivity, and other problems.

If the children and teenagers the floor such eating habits early in their lives, it sets the stage for later problems. The young cells are resilient but they change as a person ages. The buildup of such a process and the toxic effects accumulate and then they wreak havoc.

Easy and cheap

The ultra-processed foods are cheaper and easier to find. That is one reason lower-income families and their children may be affected more. Visually processed foods are often more expensive and difficult to find. Many people do not have the time and the money to find such healthy foods. Many people cannot afford fresh fruits or vegetables and many of them do not have enough time to prepare the food at home.

If you want to get rid of serious health problems at present and also in the future, you will need to look at your diet and find out if you are consuming ultra-processed foods. If you're doing so, this is the time to make some changes for the sake of your present and future.

Smartphones and teenagers are combinations that can bring negative results in many areas. A recent study done in South Korea found some really disturbing reasons.

In the study, researchers analyzed data of over 53,000 Korean adolescence from the Korea Youth Risk Behavior Web-Based Survey.

What did they find?

According to the study, teens who spend over 2 hours per day on their smartphones are more likely to eat more processed food. They are also less likely to consume fruits and vegetables.

Teens who spent more than 3 hours every day on their smartphones are significantly more likely to be overweight or obese.

Screen time is a totally sedentary activity, and it occupies a lot of time. They could have used this time in sports or other physical activities. Such physical activities could have provided some health benefits. But when people are busy with their mobile phones and are sedentary, they do not get such benefits.

Other results

There are some other results that the study found-

  • Teens who spent 5 hours on the phone daily wear likely to bring carbonated and noncarbonated sugar-sweetened beverages. They were also more likely to eat fast, chips and instant noodles.
  • Participants who use their phones to search for information and healthier eating habits compared to participants who use their mobile phones to share, use messenger, play games, watch videos, listen to music and connect on social media.
  • Participant teens who mostly use their mobile phones to play games, watch videos, listen to music or read webtoons and web novels were more likely to be overweight or obese.

Making healthy changes

According to health experts, smartphones have negative effects on your diet and health, but you can reduce those negative effects in some simple ways.

It is a little difficult to do away with mobile phones by it is possible to keep them around and even then stay healthy. Many teens do not prioritize healthy eating and exercising. In that case, parents will need to stress the importance of healthy eating and also exercising regularly.

Parents can also be good health role models for their children. They can help the teens to set up some strict boundaries around smartphone uses. The parents also need to emphasize some sort of physical activity every day so that the children can grow up healthier.

Don't eat while using the phone

Teenagers and their parents need to enforce a strict rule that bans smartphones while eating. Never eat or allow others to while using a smartphone. Put down the mobile phones while having meals with friends and family.

A screen time limit

It is very important to create a screen time limit. You can allow a certain amount of time every day to spend on screens. After that time is over, they can switch the mobile phones off or keep away from reach.

Putting a timer on the smartphone

To ensure that you do not and stare at your mobile phone screen for hours, you can set its alarm to go off every hour. The alarm will help you remind yourself to get up and move around. Even if you are moving around for a few minutes every hour, these few minutes will add up and will offer you health benefits.

Stand with your phone

When using your phone, make it a rule to stand up. Whether you are browsing something, using social media, playing games, or talking to someone, you can always stand up inside of sitting down.

Skipping breakfast is simple, and it can become a habit easily. You may stop eating breakfast because it is convenient not to do so or when you want to reduce the number of calories you consume. However, it may not be a very good habit for you.

A recent study by the researchers at Ohio State University found that skipping breakfast is a terrible idea for you.

But why?

May miss some important nutrients

If you skip breakfast, you're missing some vital nutrients.

There are some things that you consume only for breakfast and you do not need them at other times of the day. So, when you skip breakfast, you are not getting the nutrients that these foods contain.

The data from National Health and Nutrition Examination Survey (NHANES) for 30,889 adults showed something interesting. It showed that people who skip breakfast had different nutritional profiles compared to people who eat breakfast. People who skipped breakfast often had low levels of fiber, magnesium, copper, and zinc. There was a big difference between the amount of folate, calcium, iron, and vitamins A, B1, B2, B3, C, and D in people who skipped breakfast. These people who often skipped breakfast also had an overall poorer quality diet because they smacked more on sugars, carbohydrates, and fats.

This is another major problem with skipping breakfast. When you skip breakfast, you are likely to snack more. You're more likely to consume more sugars, carbohydrates, and fats as snacks.

Why is breakfast important?

When you look is really, breakfast may not seem so important to you. Many people think they can simply make up for breakfast by eating other foods later in the day. However, according to research that is not the case.

Breakfast is a unique meal opportunity. It's unique and it can offer many benefits.

The most common breakfast including cereal, milk, fruit, and grains is less likely to be eaten at other times of the day. And these foods contain important nutrients like calcium, iron, phosphorus, and fiber.

Besides that, many breakfast foods are fortified with important nutrients. Many of them have added iron, thiamine, niacin, and folate. This fortification is done because the process adds back nutrients that are lost in the refining process

A good start in the morning

When you have a healthy and fulfilling breakfast, you are starting your day with good nutritional choices.

It is very important to make some excellent choices in the foods that you include in your breakfast. If you include some solid foods in your breakfast, they will keep you fuller for longer periods. You need to include foods containing fiber and protein because they will slow the isolation and prevent blood sugar spikes. Such foods will also help you feel satisfied until your next meal.

You need to include whole foods instead of fruit juices because you will get more fiber and less sugar. Also, do not forget to add lean, unprocessed meats because it is an excellent protein source. Such meats are better than ham and bacon, which are linked to several health problems.