December 3, 2021

6 Best Foods to Help You Sleep

Some sleep truths seem…well, too good to be true! Like the fact that having sex means you sleep better. Or that eating ice cream before bed can actually help you to sleep more soundly. Don’t believe me? Think about it. The body is like a machine, with food as the fuel to give it energy.

When we feed it the right fuel, we feel healthier, we look better and we allow it to coordinate smoothly with the mind to do the things we need it to do. Like sleeping properly, for instance.

alarm clock

On the other hand, when we feed our bodies the wrong foods – perhaps ones high in sugar or caffeine – it’s like putting diesel into an unleaded car. A big no-no. We end up with high blood sugar, shaky hands, and an anxious mind…not exactly a prelude to sleep! As all the experts will tell you, getting a decent sleep is one of the most important things we can do to live healthier, happier lives. So read on, and learn about the best foods to get your snooze on. Yum yum.

1. Kiwis

As well as being super tasty and one of the most colorful additions to your fruit salad, this zingy little number packs a powerful sleep punch. Because chowing down on a kiwi – or even better, two kiwis – an hour before bedtime increases your chances of a faster, deeper sleep. This is thanks to the high levels of serotonin and antioxidants contained in each furry fella, which contribute to the lovely and relaxed feeling that dreams are made of.

2. Turmeric

Another colorful addition to any kitchen, turmeric has long been hailed in ayurvedic medicine for its healing properties. Mainly used as an anti-inflammatory substance, it also reduces blood sugar levels, boosts the immune system, and eases the digestive system. So, if the sugar shakes or a sore stomach are keeping you up at night, turmeric could be the answer to help you settle down.

Tip: Try turmeric in a delicious drink that they call “Golden Milk” in India. Stir a teaspoon into a cup of hot milk, with half a teaspoon of ginger and a sprinkle of cinnamon. Nourishing, soothing, and sleep-inducing…this cupper has it all!

3. Almonds

Frankly, I go nuts for almonds. I can’t get enough of their crunchy goodness! A dollop of almond butter on toast might seem like a naughty treat but it actually makes an ideal evening snack. This is because almonds contain magnesium, which aids in the production of serotonin (or the “happy hormone”). Having a handful before bed helps you calm down as you chew, settling your mind for a deeper slumber

4. Sweet potatoes

Swap the fries in your evening meals for some tasty, and sleep-promoting, sweet potato wedges instead. They contain complex carbohydrates, which keep your belly satisfied throughout the night and prevent it from waking you with angry grumbles. Sweet potatoes are also a source of potassium; known as a natural muscle relaxant. The result? An appetite that’s sated, a body that’s relaxed, and asleep that’s as sweet as the potatoes themselves.

Tip: Serve your wedges with a helping of tahini (or hummus made from tahini). As well as tasting delicious, sesame seeds contain tryptophan – an amino acid that aids sleep. Since it takes an hour to kick in, tahini is most effective as part of your evening meal rather than a snack right before bedtime.

5. Yogurt

Research suggests that calcium deficiency may lead to problems with sleep. So having a tasty yogurt treat before bed can actually boost your sleep levels. Thanks, science! This doesn’t mean you should indulge in a midnight cheese ‘n’ ice-cream party. As well as being a weird combination, cheese can give you heartburn, and ice cream is full of sugar. (Don’t worry, I’ll get to a healthier alternative later).

The point is, the downsides of these foods outweigh the goodness of calcium as a sleep promoter. So stick to sugar-free yogurt or a glass of milk instead; or, if you’re not a dairy fan, try other calcium-rich foods like dark leafy greens.

6. Bananas

Now I did say that ice cream could help you sleep and it’s no lie. Here’s why… Bananas are rich in magnesium and vitamin B6, both of which promote feelings of happiness and calm (there’s that serotonin again!) They contain a good deal of potassium too, to help those tense muscles relax and they keep you fuller for longer. So, by simply freezing 2 bananas, adding a dash of almond milk for some extra sleep-promoting goodness, and blending together, you get tasty, healthy homemade ice cream that won’t keep you up all night. Yay!

Now you know the foods that can help you sleep, what’re you waiting for? Get to the kitchen, get snacking and get sleeping better than ever before!

December 2, 2021

Things Doctors Wish Their Patients Knew

Getting the most effective medical care potential requires navigating a fancy relationship inside the couple of minutes you will have throughout a typical workplace go to. Some could say these are unrealistic constraints, however, they’re widespread. Lots of people are usually not glad about their docs.

The causes could vary from ready to lengthy to be seen to what sufferers deem to be ineffective remedies. In the age of Dr. Google, oftentimes sufferers assume they know what the issue is. Sometimes they’re right, however fairly often they aren’t, Dr. Dyan Hes, medical director of Gramercy Pediatrics, says.

doctor and patient

You can’t blame them; there is just too a lot of data on the market, and it’s hard to know which sites to trust, she provides. It will assist if you recognize what primary-care physicians want you to pay attention to earlier than you go see them. This will assist take away {most professional} challenges. It may even be helpful in getting the most out of your relationship with your own doctors.

Doctor Is Your Advocate

Lots of people are suspicious of docs, Dr. Hes says. Whether it’s as a result of they’ve unhealthy earlier expertise or it’s as a result of they’ve learned or seen one thing on the information, some sufferers are available in already predisposed to mistrust the physician. “Keep in thoughts that we always have your best interest in mind,” Dr. Hes says. The go-to might be a lot smoother.

Well, Go To Vs. Sick Go To

Patients typically confuse the 2, Dr. Hes says. “If you are available yearly with a list of 30 symptoms, this can be a sick go-to.” There are completely different insurance coverage insurance policies. Sometimes you don’t have a copay with an effective go to, however you do with a sick go to. “Don’t wait to see a doctor once a year if there is a myriad of signs you’re not healthy,” she provides. It will value you extra and you’ll get sicker and sicker.

They Can’t See You For Greater Than 15 Minutes

This has to do with insurance coverage, Dr. Hes says. “If you’re seeing an in-network physician, she or he is getting paid little or no per affected person, so they can’t afford to spend a lot of time with just one individual,” He explains. “No one does it.” If you pay money, out of pocket, then docs could possibly see you for longer.

Know Should You’re Lined

You will save a number of time if you recognize beforehand whether or not your insurance coverage covers no matter what you have to get carried out – vaccines, mammograms, blood take a look at, and so forth. – within the physician’s workplace, Dr. Greg Burke, Internal Medicine Physician at Geisinger. Make issues extra environment friendly and name your insurance coverage to ask should you’re lined and whether or not you will have a copay. Doing this in the workplace will solely end result, at the very least, in longer waits.

They Can’t Give An Antibiotic For A Chilly

It’s useful to know some fundamental ideas of medication, Dr. Burke says. This will save time as docs gained’t have to clarify intimately why they can’t give an antibiotic or penicillin for a cold. The flu is an infection brought on by a virus. Antibiotics deal with infections brought on by microorganisms. Antiviral medicine helps towards the chilly and flu. They don’t remedy the sickness however make you’re feeling a little better and fewer contagious.

Know Your Historical Medical Past

If you go to a physician you’ve by no means seen earlier than without your medical information, you create an enormous drawback, Dr. Hes says. There are tons of possible conditions, medications, and medical procedures that will play a task in what’s bringing you to the physician in the present day. You can’t have docs attempt to guess what you’ve been by previously.

Know Your Loved One’s Medical Historical Past

Family historical past is turning into an increasing number of vital in the present day’s precision medication, Dr. Burke says. Will you have a relative who died of most cancers? What type and at what age? It makes a big difference if, for instance, your dad died of colon most cancers at 50 or lung most cancers at 90 after smoking his complete life, Dr. Burke provides. “Investigate your family medical history better.” Know if anybody in your loved ones has had a stroke, diabetes, or potential hereditary situations.

Think Of 1 Aim You Need To Obtain Earlier Than Subsequent Go To

Improving you are well-being entails small steps, Dr. Hes says. Most individuals can’t give up each unhealthy behavior they’ve chilly turkey. This just isn’t a sensible expectation. So begin slowly. “Stop smoking after 5 p.m., cut one sweet drink every day, drink alcohol only at social events.” Making small modifications just isn’t so overwhelming, and also you’re extra more likely to comply with by, which is what issues ultimately, she provides.

The Actual Reply Is Commonly Your Eating Regimen And Lifestyle

It’s boring, sluggish, and uncomplicated, but it surely’s true. Many power issues are brought on by an unhealthy lifestyle, and also you solely have yourself responsible. A physician will attempt to persuade you and clarify why you shouldn’t drink soda on a regular basis and why you have to train extra, Dr. Hes says, but it surely’s, in the end, your accountability to maintain your physique.

November 29, 2021

Moral Urdu kahaniyaan 2021


Book cover

Moral Urdu kahaniyaan 2021

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Short description 

Once upon a time it was mentioned that the ruler of a country was very cruel. He used to make strange orders all the time. The situation in the country was much better since then.

One day Basha had a strange wish. He ordered his minister to make me a palace to be built from top to bottom and if the minister could not start this work within ten days. He should be beheaded.

November 23, 2021

Top Five Foods For Better Skin

Ideally, everyone would have beautiful, blemish-free skin. But, unfortunately, blemishes are not a made-up myth. Bad Skin is something everyone has had to deal with at some point in their life. There are many tips to achieving better skin, like drinking lots of water and getting plenty of beauty sleep.

However, no one talks about the different types of food that can result in a spotless complexion. It’s a known fact that greasy foods are terrible for the skin and junk food is to be avoided at all costs. But, what kind of foods improve skin? What foods should you be eating in order to achieve that glowing complexion?

A girls Image illustration


Salmon is one of those foods that seems to work wonders for everything, including the skin. Because it is a high-fat fish, it also contains omega-3 fatty acids, which keep skin firm and moisturized. Salmon also contains high levels of zinc, a mineral that helps regulate inflammation and produce new, vibrant skin cells. Glowy skin is a new rage- out with dry skin, and in with the new!


Not only do they taste good, but avocados also have wondrous effects on the skin! Avocados are a great source of Vitamin E, which helps protect the skin from oxidative damage with its antioxidant properties. Studies have also shown that avocados contain compounds that protect the skin from UV sun damage. In doing so, avocados prevent the appearance of sunspots on the skin, as well as permanent damage from sunburn. Try avocados on toast, in a smoothie, or make some classic guacamole. Replenish your skin while also replenishing your stomach!

Sweet Potatoes

As one of the uprising new health foods, sweet potatoes also have astounding effects on the skin. Sweet Potatoes contain carotenoids, which act as a natural sunblock for the skin. Not only do they moisturize the skin, but they also prevent your skin from burning and peeling while in the sun. Sweet potatoes also contain beta-carotene, which adds a warm glow to the color of the skin. Glowing skin is associated with health and overall well-being. Achieve a warm glow and beautiful complexion by trying out sweet potatoes!


Full of antioxidants that clear the skin, spinach is known for reducing the amount of acne you have. The antioxidants it contains will flush all toxins out of the skin, leaving a clear, luminous complexion. The high levels of water in spinach also contribute to the health of your skin cell’s membranes, causing the skin to look fresher and less wrinkled. Whip up a spinach smoothie for breakfast or a spinach salad for dinner, and you will have vibrant skin in no time!


Almonds are a great source of Vitamin E, which contributes to skin protection, as well as an all-natural compound. Almonds contain antioxidants that will get rid of impurities, leaving a flawless complexion. Plus, almonds are a fiber-rich snack option for when you’re on the go and want to have amazing skin!

Consider adding salmon, avocados, sweet potatoes, spinach, and almonds to your list of favorite foods right away! Achieve beautiful, flawless skin while continuing to eat healthily!

November 18, 2021

Urdu stories: Pur israr Khazana


book cover

Urdu story: Pur israr Khazana

Category: History of king

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About Story:

Fifty-two years after the discovery of the tomb of Pharaoh Toutan Khamenei of Egypt, it was discovered that the tomb of a prominent Emir of Toutan Khamenei, Raos, was buried in layers of sand in its vicinity. The discovery was made by Professor Douglas, a British archaeologist. Professor Douglas's age at the time was suggested by the figure of sixty. He spent most of his life researching the remains of the past. Although he could not personally discover any secrets of the past buried in the bosom of the earth, his opinion on this subject was given great importance. Especially in Egypt, it was considered an authority. He was second to none in understanding the ancient writings of the world. In this case, his opinion was considered final.

The tomb of Toutan Khamenei also contained a number of items for which no opinion has yet been formed and no conclusions have been drawn. Professor Douglas has been doing research in this area for a long time. Finally, after twenty-eight years of studying the tomb of Tutankhamen and the tombs in the British Museum, Professor Douglas concluded that there was a tomb of Tautin Khamenei's trusted Emir Raussis in the vicinity of the tomb.