Muslim Health Tips

YOU should know this : 1. Blood pressure: 120/80 2. Pulse: 70-100 3. Temperature: 36.8-37 4. Breathing: 12-16 5. Hemoglobin Male: 13-18 6. Hemoglobin Female: 11.50-16 7. Cholesterol: 130-200 8. Potassium: 3.50-5 9. Sodium: 135-145 10. Triglyceride: 220 11. The Amount Of Blood in Boody: 5-6 Ltr 12. Sugar: Children (70-130) Adult (70-115) 13. Iron: 8-15 mg 14. White Blood Cells: 4000-11000 15. platelets: 150,000-400,000 16. Red Blood Cells: 4.60-6 Million 17. Calcium: 8.6-10.3 mg/dl 18. Vitamin D3: 20-50 ng/ml 19. Vitamin B12: 200-900 pg/ml

👁️ Your eyes can sometimes provide clues about your overall health. Changes in vision, redness, dryness, eye color, swelling, or unusual spots can have many possible causes—from everyday irritation to conditions that deserve medical attention. In this infographic, we look at 10 eye signs and the health conditions they may sometimes be associated with. 1️⃣ Diabetes → Blurred vision & difficulty focusing 2️⃣ High blood pressure → Small eye blood-vessel changes 3️⃣ Allergies → Itching, tearing & redness 4️⃣ Thyroid conditions → Bulging eyes & dryness 5️⃣ Conjunctivitis → Discharge, irritation & light sensitivity 6️⃣ Liver problems → Yellowing of the whites of the eyes 7️⃣ Vitamin A deficiency → Difficulty seeing in the dark 8️⃣ Stress → Eye twitching & visual fatigue 9️⃣ Dehydration → Dryness, burning & discomfort 🔟 High cholesterol → Gray/white ring around the cornea

HERBS FOR VISION AND EYE HEALTH 🌱 Saffron: Helps with eye problems including cataracts. In a recent trial, every participant who took saffron had vision improvements and the researchers said the herb "may hold the key to preventing the loss of sight in the elderly." Milk Thistle: Silymarin, the primary component of milk thistle, is a major liver support compound. The liver is the key organ for the eye, since all fat soluble vitamins and glutathione are stored there, and B vitamins are activated in the liver. Bilberry: is high in a type of bioflavonoid that speeds the regeneration of rhodopsin, the purple pigment used by the eyes' rods. Gingko biloba: has a selective cerebro-vascular dilator and seems to increase circulation to the back of the eye as well as increasing blood flow to the eye. Eyebright: used for centuries to treat eye irritation.

BRUTAL TRUTH ABOUT GINGER. USE IT LIKE THIS OR WASTE IT 1. Fresh ginger root has 10x more gingerol than dried powder - grate it fresh for inflammation. 2. Ginger needs heat to activate - steep sliced root in hot water for 10 minutes, never boiling. 3. Pair ginger with honey - honey's enzymes help ginger's compounds reach your gut intact. 4. For nausea, chew a thin slice raw saliva activation works faster than tea. 5. Ginger + lemon + cayenne creates a thermogenic drink that supports sluggish digestion. 6. Freeze fresh ginger then grate it - the ice crystals break cell walls, releasing more actives. 7. Don't peel ginger with a knife - scrape with a spoon to keep the most nutrients under the skin.

IF YOU EAT THIS ON AN EMPTY STOMACH 1. If you eat 2 dates every morning on an empty stomach, your energy crashes will vanish. 2. If you eat 5 soaked almonds on an empty stomach daily, your memory will sharpen dramatically. 3. If you eat raw honey on an empty stomach for 14 days, your gut fixes itself. 4. If you eat soaked chia seeds on an empty stomach daily, your body detoxes on autopilot. 5. If you eat raw garlic with warm water every morning, your blood pressure quietly drops. 6. If you eat one banana on an empty stomach daily, your mood lifts within days. 7. If you eat soaked raisins every morning for 15 days, your skin starts glowing naturally. 8. If you eat raw ginger with salt on an empty stomach, your metabolism instantly fires up. 9. If you eat half an avocado every morning, your hormones and skin silently upgrade. 10. If you eat papaya first thing every morning, bloating and constipation vanish within a week.

Biohacking Tricks That Actually Work: 1. Cold showers (last 30 sec) — Boosts immunity 300%, increases brown fat 2. Grounding (barefoot outside) — Reduces inflammation and cortisol 3. Red light therapy (morning) — Boosts mitochondria and collagen production 4. Mouth taping (sleep) — Forces nasal breathing and improves oxygen 5. Ice on vagus nerve (neck) — Activates the parasympathetic nervous system 6. Chew food 30 times — Better digestion and nutrient absorption 7. Sunlight within 30 min of waking — Sets circadian rhythm 8. Garlic under tongue — Bypasses digestion for a quick immune boost 9. Apple cider vinegar before bed — Lowers morning blood sugar by 4% 10. Himalayan salt in water — Electrolytes, minerals and hydration 11. 15-minute walk after meals — Lowers blood sugar by 30% 12. Face dunking in ice water — Triggers the mammalian dive reflex and calms anxiety

Here's what 25 gms Protein looks like... ~ 4 eggs 🥚 ~ 8 egg Whites ~ 100 gms Mutton 🥩 ~ 80 gms Chicken Breast ~ 140 gms Chicken with Bone 🍗 ~ 100 gms Pork (leaner cuts) ~ 100 gms Prawns ~ 130 gms Katla Fish 🐟 ~ 140 gms Mackerel ~ 100 gms Rawas ~ 130 gms Pomfret ~ 150 gms Rohu ~ 125 gms Paneer ~ 100 gms High Protein Paneer ~ 5 Cheese Cubes/Slices 🧀 ~ 100 gms Mozzarella ~ 150 gms Feta Cheese ~ 70 gms Parmesan ~ 1 Scoop Whey 🥛 ~ 1 Scoop Pea Protein ~ 250 gms Greek Yoghurt ~ 225 gms Skyr ~ 700 gms Curd ~ 400 gms High Protein Dahi ~ 300 gms Tofu ~ 125 gms Tempeh ~ 48 gms Soy chunks (dry) ~ 100 gms Peanuts ~ 125 gms Chickpea (uncooked) ~ 250 ml Provilac Milk Pick any 4 & spread it across 2-3 meals & that’s your 100g Protein in a day

THE HIDDEN WEAPONS IN YOUR KITCHEN SPICE RACK 1. Cinnamon forces muscle cells to absorb glucose 20x faster without spiking insulin. It mimics insulin itself, making it the #1 natural defense against type 2 diabetes. 2. Clove is 5x more powerful than aspirin at thinning blood. It dissolves microscopic clots in your capillaries and numbs tooth nerve pain in under 60 seconds. 3. Cardamom flushes excess sodium from your kidneys within 2 hours. It lowers diastolic blood pressure by up to 8 points naturally, without diuretic drugs. 4. Mustard Seed ramps up your metabolism by 25% for 3 hours after eating. It activates TRPV1 receptors, forcing your body to burn stored fat for heat. 5. Ginger breaks down undigested protein in the stomach within 20 minutes. It speeds gastric emptying by 30%, preventing that heavy, bloated feeling after meals.

Nuts & Seeds are packed with Micronutrients more than any other Vegetarian foods ✅ Almonds - Vitamin E, Magnesium, Riboflavin (B2), Copper, Manganese, Phosphorus, Biotin, Fiber, Monounsaturated fats ✅ Walnuts - Omega-3 ALA, Copper, Manganese, Polyphenols (ellagitannins), Vitamin B6, Phosphorus, Magnesium ✅ Brazil Nuts - Selenium, Magnesium, Copper, Phosphorus, Vitamin E, Manganese ✅ Cashews - Copper, Magnesium, Phosphorus, Zinc, Iron, Vitamin K, Vitamin B6, MUFA ✅ Pistachios - Vitamin B6, Potassium, Phosphorus, Copper, Manganese, Vitamin E, L-arginine, Antioxidants ✅ Pecans - Vitamin E, Manganese, Copper, Zinc, Oleic acid, Polyphenols (ellagic acid), Fiber ✅ Hazelnuts - Vitamin E, Manganese, Copper, Magnesium, Folate (B9), Proanthocyanidins, Oleic acid ✅ Macadamia Nuts - MUFA, Manganese, Thiamin (B1), Copper, Magnesium, Palmitoleic acid ✅ Pumpkin Seeds - Zinc, Magnesium, Phosphorus, Iron, Copper, Manganese, Vitamin K, Protein, Phytosterols ✅ Sunflower Seeds - Vitamin E, Selenium, Copper, Vitamin B1 (Thiamin), Folate, Phosphorus, Manganese ✅ Sesame Seeds - Copper, Calcium, Iron, Magnesium, Zinc, Sesamin & sesamolin (lignans), Phosphorus ✅ Chia Seeds - Omega-3 ALA, Fiber, Calcium, Phosphorus, Manganese, Magnesium ✅ Flaxseeds - Omega-3 ALA, Lignans, Fiber (soluble & insoluble), Manganese, Magnesium ✅ Hemp Seeds - Complete protein, Omega-3, Omega-6, Gamma-linolenic acid (GLA), Magnesium, Zinc, Iron, Phosphorus Nuts & Seeds are without a doubt a great source of Micronutrients, but they are calorie dense as well, fitting them in your diet without overdoing your calories is the real challenge.

22 different signs your body is deficient in nutrients and what to do: 1. A white spot on the nail • Get plenty of zinc • Stop eating sugar 2. Oily skin • Get plenty of zinc • Control your blood sugar levels 3. Cracking on the corners of the mouth or heels • Get plenty of B vitamins (nutritional yeast) • Get plenty of vitamin D 4. Flaking skin • Get plenty of omega-3 fatty acids (cod liver oil) • Reduce your omega-6 fatty acids 5. Yellow eyes • Get plenty of purified bile salts 6. Chronic cough • Get plenty of calcium lactate 7. Bleeding/red gums • Get plenty of vitamin C • Avoid sugar 8. Poor night vision • Get plenty of vitamin A 9. Chapped lips • Get plenty of B vitamins (nutritional yeast) • Avoid grains • Avoid chapstick 10. Pitting edema • Get plenty of potassium 11. Craving ice • Get plenty of iron 12. Angina • Get plenty of vitamin E • Avoid refined grains 13. Leg/calf cramps • Get plenty of magnesium, potassium, sodium, and B1 14. Irritability and excessive thinking • Get plenty of B1 (nutritional yeast) 15. Asthma • Get plenty of vitamin D 16. Loss of outer eyebrows • Get plenty of iodine (sea kelp) 17. Tightness in the right trap muscle • Get plenty of purified bile salts 18. Nightmares • Get plenty of vitamin B1 (nutritional yeast) • Avoid sugar and refined grains 19. Craving salty chips at night • Get plenty of sea salt 20. Stiff/painful low back • Get plenty of vitamin D 21. Erectile dysfunction • Get plenty of zinc 22. Depression • Get plenty of vitamin D Dr. Eric Berg, DC, not MD; information only

Nutritious Vegetarian Foods you should include in your Diet ▶️ Amla (Indian Gooseberry) - One of the richest natural sources of Vitamin C - Rich in antioxidants & polyphenols ▶️ Ragi (Finger Millet) - Excellent source of Calcium - Rich in Magnesium, Fiber & Iron ▶️ Fermented Dairy (Greek Yogurt, Curd) - Rich in Protein - Excellent source of Calcium - Contains Probiotics - Provides small amounts of Vitamin B12 ▶️ Sprouted Lentils (Moong, Chana, Matki, Horse Gram) - Rich in Folate, Iron, Zinc & Vitamin B6 ▶️ Hemp Seeds - Rich in Protein - Good source of Omega-3 (ALA) - High in Magnesium, Iron & Zinc ▶️ Moringa Leaves - Rich in Vitamin A, Vitamin C, Calcium, Iron & Magnesium - Also packed with polyphenols & antioxidants ▶️ Almonds & Walnuts - Rich in healthy fats - High in Vitamin E & Magnesium - Walnuts are an excellent source of Omega-3 (ALA) ▶️ Quinoa - Rich in Magnesium, Iron & Fiber ▶️ Sesame Seeds (Til) - Excellent source of Calcium - Rich in Iron, Copper & Zinc ▶️ Natto - Rich in Vitamin K2 (MK-7) - Contains Probiotics - Good source of Protein & B Vitamins ▶️ Pumpkin Seeds - Rich in Magnesium, Zinc, Iron & Copper ▶️ Raw Jackfruit/Banana - Rich in Resistant Starch - High in Fiber - Contains antioxidants & polyphenols ▶️ Coconut - Rich in Medium-Chain Triglycerides (MCTs) - Good source of Manganese ▶️ Sweet Potato - Packed with Beta-carotene (Vitamin A precursor) - Rich in Potassium, Fiber & Antioxidants ▶️ Beetroot - Rich in Dietary Nitrates - Good source of Folate, Potassium & Antioxidants ▶️ Rajgira (Amaranth) - Source of protein - Excellent source of Calcium, Iron, Magnesium & Fiber -Rich in lysine ▶️ Fenugreek (Methi) Seeds & Leaves - Seeds: High in soluble fiber, Iron, Magnesium & Protein - Leaves: Rich in Vitamin A, Vitamin C, Calcium & Iron - Contains beneficial saponins & antioxidants ▶️ Avocado - Rich in Monounsaturated Fats - High in Potassium, Fiber, Vitamin E, Vitamin K & Folate ▶️ Brazil but - Richest source of Magnesium ▶️ Soy Foods (Tofu, Tempeh & Edamame) - Complete Protein - Rich in Iron - Contains beneficial Isoflavones ▶️ Aged Hard Cheeses (Parmesan, Aged Gouda) - Rich in Calcium & high-quality protein - Natural source of Vitamin K2 (MK-7 / MK-4 forms) - Contain beneficial probiotics in traditionally aged varieties ▶️ Flaxseeds - Excellent source of Omega-3 (ALA) - Rich in Lignans & Soluble Fiber ▶️ Mushrooms (sun exposed) - One of the few natural vegetarian sources of Vitamin D - Provide Selenium, B vitamins & unique antioxidants (ergothioneine)

PHARMACIES WILL BE FURIOUS IF YOU START USING THESE FOODS INSTEAD: 1. Celery juice on an empty stomach - cleanses liver enzymes and pulls out deep-rooted waste from your colon in a gentle, natural way. 2. Cabbage juice once a day - repairs your stomach lining with L-glutamine, making it a powerful remedy for long-term acidity. 3. Watermelon hydrates your cells - so deeply that it speeds up lymphatic drainage the body’s own waste-removal highway. 4. A cup of hibiscus tea daily - breaks down fat accumulation in your liver and cleanses your blood like a deep internal rinse. 5. Clove tea once a day - sweeps away harmful gut bacteria thanks to eugenol, one of the most powerful natural antiseptics. 6. A cup of pomegranate seeds - bathes your cells in antioxidants that repair oxidative stress, giving a natural “red filter” glow to your skin. 7. Two dates before bed - supply slow-release minerals that repair your nervous system overnight, reducing stress-related bloating.

✅ Kidney Beans → Kidneys Packed with potassium, magnesium, and fiber, kidney beans help regulate blood pressure and support kidney function. They also provide heart-healthy protein, antioxidants, and key nutrients like zinc, iron, and manganese. ✅ Sweet Potatoes → Pancreas Rich in fiber and complex carbs, sweet potatoes aid blood sugar regulation, easing the pancreas’s workload. They also deliver beta carotene (vitamin A), potassium, and B6. ✅ Carrots → Eyes Carrots, resembling an eye’s iris, are loaded with vitamin A, C, E, lutein, and zeaxanthin, all crucial for eye health, reducing inflammation, and preventing vision loss. ✅ Avocados → Reproductive System Full of healthy fats and folic acid, avocados support fertility and fetal brain development. They also provide fiber, potassium, and vitamins C, E, K, and B. ✅ Walnuts → Brain Omega-3s in walnuts boost brain function, lower LDL cholesterol, promote gut health, and reduce stroke risk. ✅ Tomatoes → Heart Lycopene in tomatoes fights inflammation, lowers heart disease risk, and protects skin from UV damage. They also provide iron, potassium, fiber, and key vitamins.