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Ahsan Valley, Hena Garden, Flat N0-A(5), 5th Floor, 94, 96 Janata Housing, Mirpur/1, Dhaka (2025)

16/09/2025

🌷 World Alzheimer’s Day 🌷
World Alzheimer’s Day is observed every year on September 21 to raise awareness about Alzheimer’s disease and other forms of dementia. It is a day dedicated to educating the public, supporting patients and caregivers, and promoting early diagnosis and research. Communities around the world come together to reduce stigma and encourage understanding of this growing health challenge.

09/09/2025

⭕️ World Su***de Prevention Day: Raising Hope and Saving Lives ⭕️
Every year on September 10, the world comes together to observe World Su***de Prevention Day (WSPD) — a global initiative to raise awareness about su***de, reduce the stigma surrounding mental health, and promote resources and support for those in crisis.

Organized by the International Association for Su***de Prevention (IASP) and supported by the World Health Organization (WHO), this day emphasizes the importance of understanding su***de as a public health issue. With over 700,000 people dying by su***de each year, it's a leading cause of death worldwide, especially among young people.

The theme of WSPD often centers around “Creating Hope Through Action,” encouraging individuals, communities, and governments to take proactive steps — whether by offering support to someone struggling, advocating for better mental health policies, or simply listening without judgment.

Su***de is preventable. By fostering compassion, connection, and care, we can all play a role in saving lives and building a more supportive world.

***dePreventionDay ***de

02/09/2025

🍂 Best Foods for Acne 🍂
While no food can "cure" acne completely, certain dietary changes can help reduce inflammation, balance hormones, and support skin health, which may lead to clearer skin over time.

✅ Best Foods to Eat for Acne:-
These foods help fight acne by reducing inflammation, balancing blood sugar, and providing skin-supporting nutrients:

🔸 Low-Glycemic Foods:
High-glycemic foods spike blood sugar and insulin, which can trigger acne.
★ Oats.
★ Brown rice.
★ Quinoa.
★ Sweet potatoes.
★ Legumes (lentils, chickpeas, beans).

🔹 Fruits & Vegetables (Rich in Antioxidants):
They fight inflammation and oxidative stress.
★ Berries (blueberries, strawberries).
★ Leafy greens (spinach, kale).
★ Carrots.
★ Tomatoes.
★ Avocados.
★ Broccoli.

🔸 Omega-3 Fatty Acids (Anti-inflammatory):
Help reduce sebum and inflammation.
★ Fatty fish (salmon, sardines, mackerel).
★ Chia seeds.
★ Flaxseeds.
★ Walnuts.

🔹 Probiotic-Rich Foods (Gut Health):
A healthy gut may reduce acne-related inflammation.
★ Yogurt (unsweetened, with live cultures).
★ Kefir.
★ Sauerkraut.
★ Kimchi.
★ Miso.

🔸 Zinc-Rich Foods (Helps Heal Skin):
Low zinc levels are linked to acne.
★ Pumpkin seeds.
★ Cashews.
★ Chickpeas.
★ Eggs.
★ Whole grains.

🔹 Vitamin A & E-Rich Foods:
Support skin renewal and reduce inflammation.
★ Sweet potatoes.
★ Carrots.
★ Almonds.
★ Sunflower seeds.
★ Spinach.

❌ Foods to Avoid for Acne:-
Avoid or limit these, as they may worsen acne:
● Sugary foods and drinks (sodas, candy, pastries).
● Dairy (especially skim milk).
● Fast food and processed snacks.
● Refined carbs (white bread, pasta).
● Greasy/fried foods.

🔰 Bonus Tips:-
▪ Stay hydrated.
▪ Don’t over-wash your face.
▪ Manage stress.
▪ Get enough sleep.

31/08/2025

🌿 The Best Foods for Kidney Stones 🌿
To help prevent kidney stones (or support kidney health if you’ve had them), it's important to choose foods that reduce stone formation. The best choices depend on the type of kidney stone (calcium oxalate, uric acid, struvite, or cystine), but general dietary tips apply to most types.

🔰 Best Foods for Preventing Kidney Stones-

🔸 Water:
★ Most important: Aim for 2.5–3 liters per day.
★ Dilutes minerals that form stones.

🔸 Citrus Fruits:
★ Lemons, oranges, limes, grapefruits.
★ High in citrate, which prevents stone formation.

🔸 Calcium-Rich Foods (from food, not supplements):
★ Low-fat milk, yogurt, cheese, leafy greens (kale, bok choy).
★ Helps bind oxalates in the gut (reduces calcium oxalate stones).

🔸 Low-Oxalate Fruits and Vegetables:
★ Cabbage, cauliflower, cucumbers, mushrooms, lettuce, apples, grapes.
★ Avoids contributing to oxalate stone formation.

🔸 Whole Grains:
★ Brown rice, whole wheat bread, oats.
★ Support overall kidney function and reduce stone risk.

🔸 Legumes (in moderation):
★ Lentils, chickpeas, peas.
★ Good source of plant protein; better than animal protein for kidneys.

🔸 Herbs and Spices:
★ Basil, turmeric, parsley (in moderation).
★ May support kidney function and reduce inflammation.

❌ Foods to Limit or Avoid-

🔹 Oxalate-rich foods (if prone to calcium oxalate stones):
▪ Spinach, rhubarb, beets, almonds, peanuts, sweet potatoes.

🔹 Animal protein (especially red meat and organ meats):
▪ Increases uric acid and lowers citrate levels.

🔹 Salt (sodium):
▪ Too much salt increases calcium in urine.

🔹 Sugar and soda (especially cola):
▪ Increases stone risk; high in phosphorus and artificial additives.

🔹 Vitamin C supplements:
▪ Can convert to oxalate in the body.

✳ Bonus Tips-
◆ Drink lemon water regularly (natural citrate).
◆ Eat calcium with high-oxalate foods to reduce absorption.
◆ Balance your protein intake – avoid excess.

29/08/2025

⭕️ Food While Breastfeeding ⭕️
Breastfeeding mothers need extra nutrients to support milk production and maintain their own health. Eating a balanced, nutrient-rich diet can help boost energy levels, support recovery after childbirth, and provide the baby with essential nutrients for growth and development.

🔸 Whole Grains:
Whole grains are a great source of energy and fiber.
▪ Examples: Brown rice, oatmeal, quinoa, whole wheat bread, barley.

🔹 Lean Protein:
Protein helps repair tissues and supports baby's growth.
▪ Examples: Chicken, eggs, beans, lentils, tofu, fish (low in mercury), turkey.

🔸 Fruits and Vegetables:
Packed with vitamins, minerals, and antioxidants.
▪ Aim: At least 5 servings per day.
▪ Good choices: Leafy greens, carrots, sweet potatoes, berries, bananas, apples.

🔹 Dairy Products:
Rich in calcium and vitamin D, which are crucial for bone health.
▪ Examples: Milk, yogurt, cheese, or fortified plant-based alternatives (like almond or soy milk).

🔸 Healthy Fats:
Healthy fats help with baby's brain development.
▪ Examples: Avocados, nuts, seeds, olive oil, fatty fish (like salmon).

🔹 Fluids:
Breastfeeding increases your fluid needs. Staying hydrated supports milk supply.
▪ Drink: Water, herbal teas, milk, and broths.
▪ Limit: Sugary drinks, caffeine, and alcohol.

❎ Foods to Limit or Avoid:
★ High-mercury fish (e.g., swordfish, king mackerel).
★ Excess caffeine (limit to 1–2 cups of coffee/day).
★ Alcohol (if consumed, wait at least 2 hours before breastfeeding).
★ Highly processed foods (chips, sodas, sweets in excess).

✳️ Bonus Tips:
► Eat small, frequent meals to maintain energy.
► Take a postnatal multivitamin if recommended by your doctor.
► Listen to your hunger cues — breastfeeding moms often feel hungrier.

27/08/2025

😂 Tips to Cure Bad Breath (Halitosis) 😂
Here are 10 effective tips to cure bad breath (halitosis) and keep your breath fresh:

🔹 Brush and Floss Regularly:
Brush your teeth twice daily and floss once a day to remove food particles and plaque that cause bad breath.

🔸 Clean Your Tongue:
Bacteria build up on the tongue can cause odor. Use a tongue scraper or brush your tongue gently each time you brush your teeth.

🔹 Stay Hydrated:
Drink plenty of water throughout the day to prevent dry mouth, which can lead to bad breath.

🔸 Eat Breath-Freshening Foods:
Chew parsley, mint, or apples. Crunchy fruits and veggies help clean teeth and freshen your mouth naturally.

🔹 Rinse with Mouthwash:
Use an antibacterial or alcohol-free mouthwash to kill odor-causing bacteria and give instant freshness.

🔸 Avoid To***co Products:
Smoking and chewing to***co cause bad breath and dry mouth. Quitting improves both your breath and overall health.

🔹 Cut Back on Odorous Foods:
Limit strong-smelling foods like garlic, onions, and coffee, especially before social events.

🔸 Replace Your Toothbrush Regularly:
Swap out your toothbrush every 3 months or after you’ve been sick to maintain oral hygiene.

🔹 Visit Your Dentist Regularly:
Bad breath may be a sign of gum disease or infection. Get regular dental check-ups and cleanings every 6 months.

🔸 Check for Underlying Conditions:
If bad breath persists despite good oral hygiene, it could be due to sinus infections, acid reflux, diabetes, or other health issues. Consult a doctor if needed.

25/08/2025

🥸 Symptoms of Valley Fever 🥸
🔸 What is Valley Fever?
Valley Fever is caused by inhaling the spores of the fungus Coccidioides, which lives in the soil of dry, dusty areas. When the soil is disturbed—by wind, construction, or farming—the spores become airborne and can be inhaled into the lungs.

🔹 Symptoms of Valley Fever:
In many cases, Valley Fever causes mild or flu-like symptoms, but in some, it can become severe. Common symptoms include:

★ Fever and chills.
★ Cough.
★ Fatigue.
★ Shortness of breath.
★ Chest pain.
★ Night sweats.
★ Muscle aches.
★ Rash (sometimes).

Most people recover on their own, but others—especially those with weakened immune systems—may develop chronic or disseminated Valley Fever, which can affect organs beyond the lungs.

🔸 Who is at Risk?
Valley Fever can affect anyone, but higher-risk groups include:

◆ People over 60 years old.
◆ Pregnant women.
◆ Individuals with weakened immune systems.
◆ People with diabetes.
◆ African American, Filipino, and Hispanic populations (due to genetic susceptibility).

23/08/2025

🍒 Best Foods for Building Muscle 🍒
Here are some of the best foods for building muscle, packed with protein, healthy fats, complex carbs, and essential nutrients to support muscle growth and recovery:

🔹 Lean Meats:
★ Examples: Chicken breast, turkey, lean beef.
▪ Benefits: High-quality protein, B-vitamins, iron, and creatine (especially in red meat).

🔸 Fatty Fish:
★ Examples: Salmon, mackerel, tuna.
▪ Benefits: Rich in omega-3 fatty acids and protein — reduces inflammation and promotes muscle recovery.

🔹 Eggs:
▪ Benefits: Complete protein source with all essential amino acids, plus healthy fats and B-vitamins.

🔸 Brown Rice or Quinoa:
▪ Benefits: Provides complex carbs for energy, plus some protein and fiber.

🔹 Cottage Cheese:
▪ Benefits: High in casein protein (slow-digesting), ideal for overnight muscle repair.

🔸 Beans and Lentils:
▪ Benefits: Great plant-based protein source, plus fiber, iron, and slow-digesting carbs.

🔹 Nuts and Nut Butters:
★ Examples: Almonds, peanuts, cashews, natural peanut butter.
▪ Benefits: Healthy fats, protein, and calories for muscle gain.

🔸 Greek Yogurt:
▪ Benefits: Rich in protein (especially casein and whey), calcium, and gut-friendly probiotics.

🔹 Fruits (especially bananas and berries):
▪ Benefits: Carbs for energy and antioxidants to reduce muscle soreness.

🔸 Leafy Greens & Veggies:
★ Examples: Spinach, broccoli, kale.
▪ Benefits: Micronutrients, antioxidants, and fiber to support overall health and recovery.

20/08/2025

🥑 Fruits That Are Very Low in Sugar 🥑
All fruits naturally contain some form of sugar (mainly fructose), but some fruits are very low in sugar, making them suitable for people who need to manage their sugar intake (e.g., diabetics or low-carb diets). There are no fruits that are 100% sugar-free, but here are some fruits that are very low in sugar:

🔸 Fruits Very Low in Sugar (Per 100g):
◆ Avocado-0.2g sugar.
◆ Olives-0.5g sugar.
◆ Tomatoes-2.6g sugar.
◆ Rhubarb (raw)-1.1g sugar.
◆ Cranberries (raw)-4g sugar.
◆ Lemons-2.5g sugar.
◆ Limes-1.7g sugar.
◆ Guava-5g sugar.
◆ Papaya-5.9g sugar.
◆ Blackberries-4.9g sugar.

🔸 Tips:
★ Choose raw and fresh fruits rather than dried or canned (which often have added sugar).
★ Portion control is key—many fruits are healthy in small amounts, even with moderate sugar levels.
★ Vegetables like cucumber, bell peppers, and zucchini are good alternatives when trying to avoid sugar altogether.

18/08/2025

🍓 Post-Workout Meals 🍓‍
Post-workout meals help your body recover, repair muscles, and replenish lost energy. Consuming the right nutrients after exercise supports muscle growth and reduces soreness.

🔹 Best Time to Eat After a Workout:
Within 30 to 60 minutes post-exercise.

🔸 What to Include in a Post-Workout Meal:
▪ Protein (for muscle repair): Whey protein, eggs, cottage cheese, lean meats.
▪ Simple and Complex Carbs (to refill glycogen): White rice, potatoes, fruits, whole grains.
▪ Fluids and Electrolytes (to rehydrate): Water, coconut water, electrolyte drinks.

🔹 Examples of Post-Workout Meals:
▪ Grilled salmon with quinoa and steamed veggies.
▪ Protein shake with a banana.
▪ Chicken breast with mashed potatoes.
▪ Cottage cheese with pineapple.

❇ Why Pre- and Post-Workout Meals Matter:
▪ Boost Energy Levels.
▪ Improve Workout Performance.
▪ Enhance Muscle Recovery.
▪ Prevent Muscle Breakdown.
▪ Reduce Fatigue and Soreness.

✳️ Quick Tips for Workout Nutrition:
▪ Stay hydrated before, during, and after exercise.
▪ Avoid heavy, greasy foods before working out.
▪ Combine protein and carbs in both pre- and post-workout meals.
▪ Listen to your body — everyone’s needs are slightly different.

17/08/2025

💪 Pre-Workout Meals 💪
Pre-workout meals are foods consumed before exercising to give your body the energy it needs. The goal is to fuel your workout, prevent fatigue, and boost endurance.

🔹 Best Time to Eat Before a Workout:
30 minutes to 2 hours before exercising.

🔸 What to Include in a Pre-Workout Meal:
▪ Complex Carbohydrates (for steady energy): Oats, brown rice, sweet potatoes, whole grains.
▪ Lean Protein (for muscle support): Chicken breast, eggs, Greek yogurt, tofu.
▪ Healthy Fats (optional in moderation): Avocados, nuts, seeds.

🔹 Examples of Pre-Workout Meals:
▪ Oatmeal with banana and peanut butter.
▪ Brown rice with grilled chicken.
▪ Whole-grain toast with boiled eggs.
▪ A smoothie with fruits, protein powder, and almond milk.

16/08/2025

💥 What to do if you have High Blood Pressure (Hypertension) 💥
If you have high blood pressure (hypertension), it’s important to manage it to reduce the risk of heart disease, stroke, and other complications. Here's what you should do:

🔹 See a Doctor:
▪ Get diagnosed and follow-up regularly.
▪ Take prescribed medications.
▪ Monitor your blood pressure at home if advised.

🔸 Improve Your Diet:
▪ Reduce salt (sodium) intake – aim for < 1,500 mg/day.
▪ Eat more fruits & vegetables.
▪ Avoid saturated fats and processed foods.
▪ Limit alcohol – no more than 1 drink/day (women), 2 drinks/day (men).

🔹 Exercise Regularly:
▪ Aim for 30 minutes of moderate activity (like walking, swimming, or cycling) at least 5 days a week.

🔸 Maintain a Healthy Weight:
▪ Losing even 5–10% of body weight can significantly reduce blood pressure.

🔹 Quit Smoking:
▪ Smoking damages blood vessels and raises blood pressure.

🔸 Manage Stress:
Try relaxation techniques like:
▪ Deep breathing.
▪ Meditation.
▪ Yoga.
▪ Adequate sleep.

🔹 Cut Back on Caffeine:
▪ Caffeine can cause temporary spikes in blood pressure in some people.

🔸 Track Your Progress:
▪ Keep a blood pressure log.
▪ Use a home BP monitor if recommended.

❇️ When to Seek Immediate Help:
▪ Severe headache, chest pain, shortness of breath, or vision problems may indicate a hypertensive crisis – seek emergency care immediately.

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