Health and Fitness Tips


Drinking a healthy amount of water is vital to your health. You can never imagine just by changing this simple step, you gain tremendous health benefits, and sometimes you can even throw away your migraine medicine or pain killer.
Before you can appreciate the benefits of water to your health, let’s review the role of water in human body.
The human body is anywhere from 55% to 78% water depending on body size. A rule of thumb, 2/3 of body is consists of water, and it is the main component of human body. Did you know that your tissues and organs are mainly made up of water? Here is the %:

  • Muscle consists of 75% water
  • Brain consists of 90% of water
  • Bone consists of 22% of water
  • Blood consists of 83% water
The functions of water in human body are vital. The water:
  • Transpsort nutrients and oxygen into cells
  • Moisturizes the air in lungs
  • Helps with metabolism
  • Protect our vital organ
  • Helps our organs to absorb nutrients better
  • Regulates body temperature
  • Detoxifies
  • Protect and moisturizes our joints
Every cell in your body needs water from head to toe. That is why it is so important to drink enough fluid. Take for example, brain consists of 90% of water, if you do not supply enough water to your body, your brain cannot function well, and you will get headache or migraine. Hence, next time, if you feel fatigue and headache, it may be the sign of dehydration.

The Harmful Effects Result from Dehydration:
  • Tiredness
  • Migraine
  • Constipation
  • Muscle cramps
  • Irregular blood-pressure
  • Kidney problems
  • Dry skin
  • 20% dehydrated – Risk of death
Symptoms of Dehydration

Here are some of the symptoms that you need more water:
  • Dark Urine – Dark Yellow or Orange in Color: Urine is generally pale yellow to clear when you have sufficient water intake. Dark color or smell strong indicates that you need to drink more water.
  • Dry Skin: Skin is the largest body organ and requires its share of water.
  • Thirst: Thirst is the most obvious sign that you're already dehydrated. It is always a good practice to drink more water when your are not thirsty, don’t wait until you're thirsty.
  • Hunger: Most people mistaken hungry is the indication to eat more, whereas in actual fact, you may be dehydrated. So before you have your meal, grab a glass of water.
  • Fatigue: Water is a source of enegy, give you a boost in energy.
How much water should you drink a day to avoid dehydration? A common approach is drinking 8 glasses of water a day.

Stress Remedy With Help Of Water

Try boiling some water with a couple of slices of ginger as a stress remedy. It can be a good way to take in liquid and also to maintain heat in the body.
Herb and fruit teas also add to the water supply available in the body, unlike squashes and soft drinks, whose sweeteners are essentially dehydrating.

Lose Weight With Help Of Water

Drinking lots of water can also help you lose weight, since feeling hungry doesn’t necessarily mean you need food. The hunger signal could simply mean you need energy. Try a glass of water before meals to help fill the gaps.
No matter how you do it, your body wants four pints of water a day. Don’t wait until you are thirsty, just slice an orange and a lemon, dangle them over the top of you clear glass of water and boost your vibrant health.

Weight Loss Tips:

Green Tea For Weight Loss

Heat up 8 glasses of water. When it begins to boil, add 6 tsp. of green tea and let it simmer on low heat for 10 to 15 minutes. When 6 glasses of the water remains, add a stick of cinnamon, 1 cardamom, 1 stick mulethi, a pinch kalonji, 1 clove, ginger and garlic 1 piece each. When it begins to boil again, add a few mint leaves and store it in a thermos. Sprinkle a few drops of lemon n brown sugar before drinking. Drink 6 to 8 cups daily.

 THOSE WHO HAVE HIGH BLOOD PRESSURE PROBLEM, SHOULD NOT ADD CINNAMON TO THEIR TEA.

Drink For Weight Loss

Add 2tsp ispaghol , 1tsp white vinegar, 1tsp lemon juice, a few mint leaves (crushed) into a glass of lukewarm water and drink it in the morning before breakfast.

Special Diet Plan:

Breakfast  1 boiled egg with brown bread slice with margarine & fruit puree.
To make a fruit puree, cut up your fruit and place in a pot on the stove with a small amount of water. Cover and leave it on a low heat until the fruit is soft. Now just process in the blender and add a squeeze of fresh lemon/cinnamon & black pepper to taste.

Lunch & Dinner A vegetable soup, a piece of chicken or fish. Can have 1 brown roti.
For vegetable, Cut up your vegetables, add approximately one cup of vegetable stock, and cover on a low heat until the vegetables are soft. Now process it in the blender and spice it up with a raw clove of garlic or black pepper and a little olive oil.
For meat, steam it a bit with Tabasco sauce, garlic, ginger, salt & pepper to taste. Use minimum oil preferably olive or canola oil.

Drinks Drink Green Tea & try different drinks by Dr.Khurram.

Desserts & Snacks Try Fruit smoothies Take any fruit. Just add ice and a little water, then blend away! Eat sugar-free, wheat biscuits (not bakery ones).

Daily Routine For Losing weight
  • Walk for at least half an hour after every meal.
  • Drink lukewarm or warm water half an hour before meal and 2 hours after meal.
  • Eat cornflakes or saagoodaana in breakfast. Drink skimmed milk at least one glass daily.
  • Eat lots of vegetables, pulses, fruits. Can eat chicken thrice a week.
  • Exercise daily for at least 30-60 minutes, change your dietary habits, life style, and try brisk walk for at least 45 min daily 

 Beauty Tips :

For Bad Breath

  • Any sweet tasting herbs can be used to freshen the breath, so choose the taste you like the best.
  • For a ‘quick fix’ keep cardamom seeds handy. When required chew them for a while. You can also add cardamom seeds to herbal teas.
  • Make a mixture of fresh mint, lemon juice, rosemary or coriander, and a little cinnamon in a cup of boiling water. This tea can be drunk at the end of a meal or used as a mouthwash when cool.
  • Herbal Mouth-Wash
    1 tbsp. vinegar Warm water- 1 cup Honey – 2 tbsp.. Cloves (laung)(Powdered) – 1/2 tsp. Method – Mix together all above ingredients and use as a mouth wash.

For Body Odor

  • In a bucket of water, add a piece of alum (phitkari) and a few drops of rosewater. Take a bath with this water everyday.
  • Use deodorants or anti-per spirants regularly especially in your underarms immediately after a bath or apply talcum powder in under-arms, feet and the pubic area.
  • Take regular baths.
  • Take coriander, cinnamon, rosemary, cumin and fennel. Boil then leave to cool and use as a wash. Or tie them into a muslin (malmal) cloth and add to your bath water.

For Dark Circles

  • Apply potato juice to the dark circles with a cotton ball. Leave till it dries.
  • Close your eyes and put big round slices of cucumber over your eye-lids in such a manner that it covers the dark circles. Leave them there for at least half an hour
  • Wear sunglasses before going out in the sun.
  • Drink lots of water and lukewarm milk with a pinch of turmeric powder in it.
  • Crush one plum or cheeko, add half tsp. glycerin and half tsp. pearl powder. Mix and apply on dark circles for 15 minutes regularly.

For Moles

  • Take a pinch of baking soda and mix it with some drops of castor oil. Apply this paste on moles and leave it overnight. Repeat this continuously for a few days. This is one of the effective home remedies for moles.
  • Honey is also used to remove moles. Apply honey onto the moles every morning. Within just a couple of days, the moles will diminish and fade out.

Tips For Fair and Glowing Complexion :

For Fair Skin
  • Take half kg fresh rose petals and add 1 liter distilled or mineral water. Simmer it gently for 15 minutes on low flame. Pour 1 tsp. almond oil and sprinkle 3 or 4 drops of the tincture of benzoyn. Pour this concoction into a bottle, keep it in the refrigerator and spray on your face daily.
  • Soak some bread slices (sides only),1 stalk of a herb mulethi (optional) or sandalwood, pinch of saffron and few drops of almond oil in milk cream. Leave it overnight. In the morning, take a small piece of muslin (malmal). Put the whole paste-like-mixture onto the cloth, fold all sides and rub on your face daily. Make fresh mixture everyday.
  • Grate carrot and boil. Massage that mixture to body to get fair and smooth skin.
  • Soak 4 almonds overnight. Make a very fine paste with them, using milk to grind them. Apply this paste on the neck and face before going to bed. Wash with cold water in the morning. Repeat daily for 15 days, followed by twice a week.
  • Take 1 tbsp. of gram flour and 2 tsp. of raw milk and 2-3 drops of lime juice. Mix well and apply. Wash after 15 minutes. Repeat for 4 weeks and follow up with once a week.

For Facial Hair

  • Apply gum of the rubber-plant on the hairy part of your face and leave for half an hour. Wash and spray rosewater.
  • Get your face hot-waxed after every 15 days. It will weaken the roots of hair
  • Apply a mask of a paste made of sugar, lemon and water in the direction of hair growth. Rinse after 10-15 minutes. Apply twice a week.
  • Apply a mask of a mixture of 1 tablespoon fresh lemon juice and 4 teaspoons honey in the direction of hair growth. Rinse after 10-15 minutes. Apply twice a week.
  • To turn hair golden brown, apply before bedtime a paste of 2 teaspoon fresh lime juice and ½ teaspoon sugar, 3-4 times a week for 2 months.

Drinks For Glowing Skin

1 tsp. green tea
1-2 spinach leaves.
2-3 long cloves
Sugar or honey for taste
Cook all these ingredients on low flame and drink this tea daily once for glowing skin.

1cup warm milk, 1 tsp kewra, 2 to 3 almonds crushed, some pistachios crushed, 2 to 3 raisins , a pinch of saffron, chaandi ka warq, 1 tsp rosewater. Drink twice a day.

    Masks For Glowing Skin

    • Take a big strawberry or 2 cherries, 2tbsp yogurt, half tsp multani mitti, half tsp of lavender or jasmine oil and apply daily. Let it dry n wash it off spraying medicated rosewater after that.
    • 1 tomato crushed, 2tbsp honey, a pinch of camphor (kaafoor), 2tbsp rosewater. Mix n apply for 15 minutes twice a day

    Hair Tips :

    For Hair Fall

    • Take 1 bottle of almond oil and heat it up. Add 2 to 3 tbsp. fenugreek seeds  to it and store it. Before using, heat this oil again. Take some of the oil as much you want to apply to your hair ( a quarter cup will be enough) and mix 2-3 drops of apple-cider vinegar, 1 crushed clove of garlic, 1 inch piece of ginger (crushed) and a pinch of black pepper into the oil. Massage it well on your scalp, leave it overnight and wash your hair in the morning with a mild shampoo, preferably a baby shampoo.
    • Avoid hair style accessories like blow dryers, gels, sprays and harsh colors.
    • Manage stress with relaxation techniques like Yoga and Meditation.
    • Eat healthy nourishing food.

    For Dandruff

    • Heat up arnica oil, add a few drops of apple-cider vinegar and apply and massage well on your scalp and hair. Leave it overnight and wash it in the morning with an anti-dandruff shampoo containing zinc pyrithione.
    • Apply yogurt and egg mixture onto your hair and scalp. Leave it for at least half an hour and wash it with an anti-dandruff shampoo.

    Tips For Pimples

    • For getting rid of pimples, take a quarter cup of cold milk, few drops of rosewater, mix finely crushed Quaker oats. If you want, you can add a pinch of turmeric powder to it too. Apply on face for 10 to 15 minutes, don’t rub on your skin. Wash your face with cold water and spray medicated rose water on your face. If your skin is normal to dry then you can use yogurt instead of milk.
    • Apply cucumber juice on the affected area. It soothes irritation and itchy pimples.
    • Mix 3-4 tsp. bees-wax, a pinch of borax, 4 tsp. coconut oil, 5 tsp. mineral water, 1 tsp. glycerin and 4 tsp. cucumber juice. Apply daily on face. Leave for at least 15 to 20 minutes. Wash face with rosewater.
    • Drink lots of water and don’t touch your pimples. Eat fresh fruits and vegetables.