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  • Why Vitamin D Is So Important? How You Can Easily Get More of It

    Why Vitamin D Is So Important? How You Can Easily Get More of It

    Vitamin D isn’t just a nutrient – it’s like the multitasking hero your body relies on to stay strong and healthy. Often nicknamed the “sunshine vitamin,” it stands out from other vitamins because your body can actually produce it when your skin is exposed to sunlight. But here’s the catch: modern lifestyles, dietary gaps, and environmental factors are causing more and more people to fall short on their Vitamin D needs. This deficiency has a ripple effect, leading to bone health issues, weakened immunity, and even mental health concerns.

    Let’s take a deeper look into why Vitamin D is so important, what happens when your levels drop, and how you can make sure you’re getting enough. From understanding its essential functions to exploring the best food sources and lifestyle tweaks, this guide has you covered.

    Why Vitamin D Is Essential | Health Benefits of Vitamin D

    1. Strong Bones and Healthy Teeth

    Vitamin D is like a personal trainer for your bones. It helps your body absorb calcium and phosphorus, which are crucial for keeping bones and teeth strong. Without it, kids are at risk of rickets – a condition that causes soft, weak bones – while adults may face osteomalacia, leading to bone pain and fragility.

    2. Immunity Booster

    Think of Vitamin D as your immune system’s backup plan. It helps your body fight off infections and reduces inflammation. Emerging research even links adequate Vitamin D levels to a lower risk of autoimmune diseases, making it a vital player in your overall health.

    3. Muscle Strength and Function

    Your muscles depend on Vitamin D to perform everyday tasks and physical activities. It ensures proper calcium metabolism, which is essential for muscle contraction, strength, and endurance. Low levels of Vitamin D have been linked to muscle weakness, especially in older adults.

    4. Cell Growth and Metabolism

    Vitamin D plays a behind-the-scenes role in repairing and growing cells, which is key for wound healing and maintaining healthy skin. It also helps regulate insulin production and glucose metabolism, ensuring your body’s energy balance stays on track.

    The Growing Problem of Vitamin D Deficiency 

    Vitamin D deficiency is becoming a global health concern, and much of it boils down to modern living. Here are the top reasons:

    1. Indoor Lifestyles: 

    Whether it’s working long hours in an office or spending free time indoors, most of us miss out on sunlight – the primary source of Vitamin D.

    2. Sunscreen and Pollution: 

    Sunscreen blocks the UV rays needed for Vitamin D synthesis, while pollution reduces the intensity of sunlight reaching your skin.

    3. Poor Diet Choices:

    A diet low in Vitamin D-rich foods, especially among vegetarians or those with restricted diets, increases the risk of deficiency.

    4. Health Issues: 

    Conditions like celiac disease, Crohn’s disease, and chronic kidney or liver disorders can interfere with how your body absorbs or activates Vitamin D.

    5. Ageing: 

    As you grow older, your skin’s ability to synthesise Vitamin D decreases, making supplementation or dietary sources even more important.

    What Happens When You’re Vitamin D Deficient?

    • In Kids: Severe deficiency can cause rickets, leading to soft bones, skeletal deformities, and delayed growth.
    • In Adults: Osteomalacia results in bone pain and muscle weakness, while long-term deficiencies increase the risk of osteoporosis, a condition that makes bones brittle and prone to fractures.
    • Other Symptoms: Fatigue, low immunity, depression, and delayed wound healing are often linked to low Vitamin D levels.

    How to Boost Your Vitamin D Levels:

    1. Natural Food Sources

    Including Vitamin D-rich foods in your diet is one of the easiest ways to prevent deficiency. Here’s what to look for:

    Fatty Fish: Salmon, mackerel, sardines, and tuna are excellent sources of Vitamin D3.
    Fish Liver Oil: Cod liver oil is a potent source, often used as a dietary supplement.
    Egg Yolks: They might be small, but they pack a reliable amount of Vitamin D.
    Beef Liver: Though not as rich as fish, beef liver provides moderate levels of Vitamin D.

    2. Fortified Foods

    Many everyday staples are fortified with Vitamin D, making them an accessible option for most people:

    Plant-Based Milk: Soy, almond, and oat milk often come fortified with Vitamin D.
    Breakfast Cereals: Check the labels – many cereals are enriched with Vitamin D.
    Orange Juice: Some brands add Vitamin D for an extra nutritional punch.
    Margarine and Bread: Common pantry items that are often fortified with this essential vitamin.

    3. Sunlight

    A few minutes in the sun can do wonders for your Vitamin D levels. Aim for 10-30 minutes of direct sunlight on your skin a few times a week. Factors like skin tone, time of day, and your location can influence how much Vitamin D your body produces, so adjust accordingly.

    The Takeaway:
    Vitamin D is more than just a vitamin – it’s a lifeline for your body’s overall well-being. From keeping your bones strong to supporting your immune system and boosting your energy, this nutrient does it all. While soaking up some sun is the easiest way to get your dose, don’t underestimate the power of a balanced diet packed with Vitamin D-rich foods and fortified options.

    Making small, intentional changes to include more Vitamin D in your life can set you up for a healthier, stronger future – because your body deserves nothing less.

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  • Why Is Chewing Food Thoroughly So Important For Digestion?

    Why Is Chewing Food Thoroughly So Important For Digestion?

    Do you often feel bloated, tired after meals, or crave sweets? These discomforts might be more than just an aftereffect of what you ate-they could be signals from your body indicating that your digestion process is off track. The solution to many of these common digestive issues might be simpler than you think: chew your food more thoroughly. Many of us rush through meals, eating quickly and without paying attention to how we chew. However, chewing food thoroughly can play a pivotal role in preventing acidity, bloating, and indigestion, and even helping with sugar cravings. Nutritionist Ritika Kukreja explained this in an Instagram post. 

    Also Read: Chew Your Food 32 Times: Fact Or Myth? Here’s What Experts Say

    Here’s why chewing properly is so important for your digestive health:

    Digestion Starts in Your Mouth

    Contrary to what many people think, digestion doesn’t just start when food reaches your stomach. It actually begins in your mouth. The first step is chewing, a process that breaks down food into smaller pieces to make it easier for your stomach and intestines to process. When you chew, you’re not just physically breaking down food; you’re also preparing it chemically for digestion.

    Saliva, produced when you chew, contains enzymes that begin breaking down carbohydrates in food. These enzymes, particularly amylase, start the process of converting starches into simpler sugars, giving your digestive system a head start. Without proper chewing, food is swallowed in larger pieces, making it more difficult for your stomach to digest. This can lead to discomfort and a range of digestive problems like gas, bloating, constipation, and even food sensitivities or allergies.

    Also Read: 5 Ways To Practise Mindful Eating When Dining Out To Manage Blood Sugar

    Here Are 6 Benefits of Chewing Thoroughly

    Chewing may seem like a small part of the digestion process, but it has far-reaching effects on your overall health. Let’s dive into the numerous benefits of chewing food slowly and thoroughly:

    1. Activates Saliva Enzymes

    When you chew your food thoroughly, you stimulate the production of saliva, which contains digestive enzymes such as amylase. These enzymes help break down the food before it reaches your stomach, making the digestive process smoother and more efficient. This also leads to better nutrient absorption, as smaller food particles are easier for your body to digest.

    2. Reduces Bloating

    Bloating often occurs when your digestive system is struggling to break down food properly. When you chew food properly, you break it down into smaller, digestible pieces, which means your stomach doesn’t have to work as hard. As a result, there’s less chance of undigested food fermenting in your stomach or intestines, leading to gas and bloating. Thorough chewing also helps your stomach release digestive juices more efficiently, improving the breakdown of food.

    3. Promotes Fullness and Prevents Overeating

    Chewing food thoroughly can help you feel fuller faster, which can prevent overeating. When you eat slowly and chew well, your body has more time to signal to your brain that you’ve had enough to eat. This process takes about 20 minutes, so eating too quickly may lead to overeating before your body has a chance to register fullness. Chewing slowly helps you savour your meal, ensuring that you consume just the right amount.

    4. Balances Blood Sugar Levels

    Chewing your food well can also help regulate your blood sugar levels. When food is broken down into smaller particles, glucose is released into your bloodstream more gradually. This steady release of sugar prevents sharp spikes in blood sugar that could lead to energy crashes, sugar cravings, and even insulin resistance over time. By chewing thoroughly, you support a balanced blood sugar level, which can also help reduce cravings for sugary foods.

    5. Better Nutrient Absorption

    The more thoroughly you chew your food, the better your body can absorb its nutrients. Chewing breaks down food into smaller pieces, allowing your stomach and intestines to do their job more efficiently. When food is broken down properly, your body can absorb vitamins, minerals, and other essential nutrients, which play a crucial role in your overall health. This means that thorough chewing doesn’t just improve digestion; it also supports your body’s nutritional needs.

    6. Improved Gut Health

    Saliva also contains a protein called Epithelial Growth Factor (EGF), which plays a vital role in the regeneration and repair of the gut lining. When you chew thoroughly, you increase the production of EGF, which helps maintain the health of your digestive tract. A healthy gut lining is essential for preventing conditions like leaky gut syndrome, and it can also enhance your body’s ability to absorb nutrients from food.

    Also Read: Mindful Eating: A Relaxing Approach For Your Journey To Good Health

    How Much Should You Chew?

    So, how much should you chew to reap these digestive benefits? While the ideal number of chews can vary depending on the type of food, experts generally recommend chewing each bite around 32 times. This is based on the number of chews often suggested in studies for optimal digestion. However, foods vary in texture, and some may require more chewing:

    For tougher foods like nuts or meat, you may need to chew up to 40 times to break them down adequately. Softer foods, like watermelon, may only require 5-10 chews before swallowing.
    Remember, the goal is to break down food as much as possible before it enters your stomach to make the digestive process easier on your system.

    The Consequences of Not Chewing Enough

    Failing to chew your food thoroughly can lead to several digestive problems. Large food particles that aren’t properly broken down may not be fully digested in the stomach, which can lead to bloating, gas, indigestion, and discomfort. In the worst cases, improper chewing can also lead to acid reflux or heartburn. This happens because larger food particles can irritate the stomach lining, causing an increase in acid production. By chewing well, you give your stomach a better chance to handle and digest food efficiently.

    Digestion starts in your mouth, and the simple act of chewing your food thoroughly can have profound effects on your overall health. From reducing bloating and improving nutrient absorption to balancing blood sugar levels and promoting better gut health, proper chewing is an easy yet powerful tool for better digestion. So, next time you sit down for a meal, slow down and chew your food well – your digestive system will thank you!

    It’s a small habit that can lead to big results!
     



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  • Vitamin B Complex: Why Is It Important For Good Health, Nutrition And Human Physiology

    Vitamin B Complex: Why Is It Important For Good Health, Nutrition And Human Physiology

    Continuing with the series on nutrients and the role they play in our health journey, we take up Vitamin B today.  The B vitamins are a diverse group of water-soluble vitamins essential for energy metabolism, brain function, red blood cell production, and more. The Vitamin B complex consists of eight essential vitamins, each playing crucial roles in maintaining good health, nutrition, and physiological functions. Here’s a breakdown of each of the B vitamins, their benefits, and how they impact human physiology:

    What All Constitute B Vitamins:

    1. Vitamin B1 (Thiamine)

    Functions:

    • Energy Production: Helps convert carbohydrates into glucose, which is the body’s main source of energy.
    • Nervous System: Vital for nerve function and transmission.
    • Muscle Contraction: Supports smooth functioning of muscles.

    Sources: Whole grains, legumes, nuts, seeds, pork, and fortified cereals.

    Try Vitamin B1

    Try Vitamin B1

    Also Read: Thaimine Deficiency May Damage Brain – NDTV Food

     2. Vitamin B2 (Riboflavin)

    Functions:

    • Energy Metabolism: Helps break down proteins, fats, and carbohydrates to produce energy.
    • Cellular Function: Promotes growth, development, and function of cells.
    • Antioxidant Properties: Protects the body from oxidative stress and helps in maintaining healthy skin and eyes.

    Sources: Eggs, almonds, spinach, broccoli, and dairy products.

    Check out Vitamin B2

    Check out Vitamin B2

    3. Vitamin B3 (Niacin)

    Functions:

    • Metabolism: Involved in over 400 enzymatic reactions, primarily converting food into usable energy.
    • Cholesterol Regulation: Helps maintain healthy cholesterol levels.
    • Skin and Brain Health: Supports skin integrity and neurological functions.

    Sources: Chicken, turkey, tuna, legumes, peanuts, and fortified grains.

    Also Read: Vitamin B3 Foods: These 5 Foods Can Load You Up With Vitamin B3 – NDTV Food

    Vitamin B3

    Vitamin B3

    4. Vitamin B5 (Pantothenic Acid)

    Functions:

    • Synthesis of Coenzyme A: Important for the metabolism of fatty acids.
    • Hormone Production: Plays a role in synthesizing and metabolizing proteins, carbohydrates, and fats.
    • Wound Healing: Essential for the repair and regeneration of cells.

    Sources: Avocados, mushrooms, eggs, whole grains, and chicken.

    5. Vitamin B6 (Pyridoxine)

    Functions:
    Amino Acid Metabolism: Important for protein and amino acid synthesis.
    Cognitive Development: Supports brain health by aiding in the production of neurotransmitters such as serotonin and dopamine.
    Immune Function: Enhances immune responses.
    Sources: Poultry, fish, potatoes, bananas, and fortified cereals.

     6. Vitamin B7 (Biotin)

    Functions:

    • Hair, Skin, and Nails: Promotes healthy hair, skin, and nails by supporting the production of keratin.
    • Metabolism: Aids in metabolizing carbohydrates, fats, and amino acids.
    • Gene Regulation: Influences the expression of genes involved in metabolism.

    Sources: Eggs, nuts, seeds, salmon, and sweet potatoes.

    Biotin

    Biotin

    7. Vitamin B9 (Folate/Folic Acid)

    Functions:

    • Cell Growth and Division: Critical for DNA synthesis and repair, and hence vital during periods of rapid growth such as pregnancy and infancy.
    • Prevention of Neural Tube Defects: Essential during early pregnancy to prevent neural tube defects in the developing fetus.
    • Red Blood Cell Formation: Helps in the production of red blood cells.

    Sources: Leafy greens (spinach, kale), beans, citrus fruits, and fortified grains.

    Also Read: 5 Vitamin B9 (Folic Acid) Rich Foods You Should Eat Daily – NDTV Food
     

    8. Vitamin B12 (Cobalamin)

    Functions:

    • Red Blood Cell Production: Works with folate to help make red blood cells and to maintain the health of nerve cells.
    • DNA Synthesis: Crucial for DNA production and cell division.
    • Nervous System Maintenance: Supports myelin sheath production, which protects nerve fibres.

    Sources: Meat, fish, dairy products, and fortified plant-based milk.

    Physiological Importance

    • Energy Production: The B vitamins act as cofactors or coenzymes in many energy-yielding metabolic pathways. Without sufficient B vitamins, fatigue, weakness, and mental fog can occur.
    • Nervous System: Many B vitamins (B1, B6, B12) are essential for proper nerve function, supporting neurotransmitter synthesis and overall brain health.
    • Red Blood Cells and Anemia Prevention: Vitamins B9 (folate) and B12 are crucial for producing healthy red blood cells. Deficiencies can lead to anaemia, resulting in fatigue and weakness.
    • Cardiovascular Health: Vitamins B6, B9, and B12 help regulate homocysteine levels, an amino acid associated with heart disease risk.

     
    Deficiency Symptoms

    • Thiamine Deficiency: This can lead to Beriberi or Wernicke-Korsakoff syndrome, affecting the cardiovascular and nervous systems.
    • Riboflavin Deficiency: Can cause sore throat, redness, and swelling of the lining of the mouth and throat, and dermatitis.
    • Niacin Deficiency: This leads to Pellagra, characterized by dermatitis, diarrhoea, and dementia.
    • Folate Deficiency: This leads to megaloblastic anaemia and, in pregnancy, increases the risk of neural tube defects in the fetus.
    • Vitamin B12 Deficiency: Causes pernicious anaemia and neurological issues like numbness and cognitive disturbances.

    A balanced diet rich in whole grains, lean meats, vegetables, legumes and fortified foods can help meet daily B vitamin requirements, promoting overall health and wellness.

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  • Lifestyle changes are as important as screening in preventing breast cancer

    Lifestyle changes are as important as screening in preventing breast cancer

    Early detection of breast cancer is indeed crucial, as Sun-Times reporter Kaitlin Washburn’s story on young women being diagnosed with the disease recently pointed out. However, beyond screening, it’s also critical to address the role lifestyle factors play in reducing cancer risk.

    Genetic predisposition is a key factor in breast cancer, and while we can’t change our genes, we can control our lifestyle. Maintaining a healthy weight, exercising and eating a balanced diet all influence metabolic health, which can affect cancer development. This is particularly important for women with BRCA mutations and those in communities where access to health care is limited, leading to delayed diagnoses and worse outcomes.

    Metabolic health is a vital aspect of cancer prevention. Studies show that metabolic imbalances such as obesity, high glucose levels and insulin resistance can create conditions that enable cancer to thrive. This is especially true for breast cancer, where these factors are associated with poorer outcomes.

    In addition to diet, maintaining a healthy gut is essential in cancer prevention. A diverse, well-functioning gut microbiome supports immune health and can enhance the body’s ability to fight off disease. Research has even shown that certain gut bacteria can improve the effectiveness of cancer therapies, such as immunotherapy.

    So, assessing your diet and daily movement are good places to start when it comes to lifestyle prevention methods. Monitoring sugar intake, focusing on whole, fiber-rich foods, including fruits and vegetables and incorporating daily movement may help improve metabolic and gut health as well as overall cancer resilience.

    SEND LETTERS TO: letters@suntimes.com. To be considered for publication, letters must include your full name, your neighborhood or hometown and a phone number for verification purposes. Letters should be a maximum of approximately 375 words.

    That said, lifestyle changes alone are not a complete solution. We need to look at the whole picture for tools to reduce cancer risk, including testing for genetic predispositions, regular screenings and addressing barriers to timely diagnosis and treatment.

    But it’s equally important to promote comprehensive prevention strategies that include lifestyle modifications. It’s time to broaden the conversation to include lifestyle factors, empowering women to take control of their health.

    Julia Holden, Lincoln Park

    Gun industry shouldn’t get off scot-free

    In his most recent column, Jacob Sullum argues that the father of the boy who killed two students and two teachers at a Georgia school in September should not face criminal charges for his son’s actions.

    Mr. Sullum has a point — it’s always difficult to judge parents for their children’s behavior. We’ll see what is revealed during the trial and whether in this case, the father did act recklessly.

    But Mr. Sullum might consider another common-sense solution that may have prevented this shooting and many others: Repeal the law that provides gun manufacturers and dealers immunity from civil liability. Instead of seeking justice from parents for school shootings, let’s hold the gun industry accountable for the devastating impact of its product.

    Gun crime and murders are exponentially higher in America than in most high-income nations. This is for one simple reason: Gun manufacturers and dealers have bought the support of the GOP to protect themselves from accountability for the horrific impact of their product on our society. This makes guns more easily available to Americans, even children, than in most similar countries.

    If Congress made the gun industry liable for the harm their product causes (just like every other product) the gun industry might shrink dramatically, saving thousands of lives from gun violence annually.

    Barry Owen, Lake View



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  • Lifestyle changes are as important as screening in preventing breast cancer

    Lifestyle changes are as important as screening in preventing breast cancer

    Early detection of breast cancer is indeed crucial, as Sun-Times reporter Kaitlin Washburn’s story on young women being diagnosed with the disease recently pointed out. However, beyond screening, it’s also critical to address the role lifestyle factors play in reducing cancer risk.

    Genetic predisposition is a key factor in breast cancer, and while we can’t change our genes, we can control our lifestyle. Maintaining a healthy weight, exercising and eating a balanced diet all influence metabolic health, which can affect cancer development. This is particularly important for women with BRCA mutations and those in communities where access to health care is limited, leading to delayed diagnoses and worse outcomes.

    Metabolic health is a vital aspect of cancer prevention. Studies show that metabolic imbalances such as obesity, high glucose levels and insulin resistance can create conditions that enable cancer to thrive. This is especially true for breast cancer, where these factors are associated with poorer outcomes.

    In addition to diet, maintaining a healthy gut is essential in cancer prevention. A diverse, well-functioning gut microbiome supports immune health and can enhance the body’s ability to fight off disease. Research has even shown that certain gut bacteria can improve the effectiveness of cancer therapies, such as immunotherapy.

    So, assessing your diet and daily movement are good places to start when it comes to lifestyle prevention methods. Monitoring sugar intake, focusing on whole, fiber-rich foods, including fruits and vegetables and incorporating daily movement may help improve metabolic and gut health as well as overall cancer resilience.

    SEND LETTERS TO: letters@suntimes.com. To be considered for publication, letters must include your full name, your neighborhood or hometown and a phone number for verification purposes. Letters should be a maximum of approximately 375 words.

    That said, lifestyle changes alone are not a complete solution. We need to look at the whole picture for tools to reduce cancer risk, including testing for genetic predispositions, regular screenings and addressing barriers to timely diagnosis and treatment.

    But it’s equally important to promote comprehensive prevention strategies that include lifestyle modifications. It’s time to broaden the conversation to include lifestyle factors, empowering women to take control of their health.

    Julia Holden, Lincoln Park

    Gun industry shouldn’t get off scot-free

    In his most recent column, Jacob Sullum argues that the father of the boy who killed two students and two teachers at a Georgia school in September should not face criminal charges for his son’s actions.

    Mr. Sullum has a point — it’s always difficult to judge parents for their children’s behavior. We’ll see what is revealed during the trial and whether in this case, the father did act recklessly.

    But Mr. Sullum might consider another common-sense solution that may have prevented this shooting and many others: Repeal the law that provides gun manufacturers and dealers immunity from civil liability. Instead of seeking justice from parents for school shootings, let’s hold the gun industry accountable for the devastating impact of its product.

    Gun crime and murders are exponentially higher in America than in most high-income nations. This is for one simple reason: gun manufacturers and dealers have bought the support of the GOP to protect themselves from accountability for the horrific impact of their product on our society. This makes guns more easily available to Americans, even children, than in most similar countries.

    If Congress made the gun industry liable for the harm their product causes (just like every other product) the gun industry might shrink dramatically, saving thousands of lives from gun violence annually.

    Barry Owen, Lake View



    Source link

  • Lifestyle changes are as important as screening in preventing breast cancer

    Lifestyle changes are as important as screening in preventing breast cancer

    Early detection of breast cancer is indeed crucial, as Sun-Times reporter Kaitlin Washburn’s story on young women being diagnosed with the disease recently pointed out. However, beyond screening, it’s also critical to address the role lifestyle factors play in reducing cancer risk.

    Genetic predisposition is a key factor in breast cancer, and while we can’t change our genes, we can control our lifestyle. Maintaining a healthy weight, exercising and eating a balanced diet all influence metabolic health, which can affect cancer development. This is particularly important for women with BRCA mutations and those in communities where access to health care is limited, leading to delayed diagnoses and worse outcomes.

    Metabolic health is a vital aspect of cancer prevention. Studies show that metabolic imbalances such as obesity, high glucose levels and insulin resistance can create conditions that enable cancer to thrive. This is especially true for breast cancer, where these factors are associated with poorer outcomes.

    In addition to diet, maintaining a healthy gut is essential in cancer prevention. A diverse, well-functioning gut microbiome supports immune health and can enhance the body’s ability to fight off disease. Research has even shown that certain gut bacteria can improve the effectiveness of cancer therapies, such as immunotherapy.

    So, assessing your diet and daily movement are good places to start when it comes to lifestyle prevention methods. Monitoring sugar intake, focusing on whole, fiber-rich foods, including fruits and vegetables and incorporating daily movement may help improve metabolic and gut health as well as overall cancer resilience.

    SEND LETTERS TO: letters@suntimes.com. To be considered for publication, letters must include your full name, your neighborhood or hometown and a phone number for verification purposes. Letters should be a maximum of approximately 375 words.

    That said, lifestyle changes alone are not a complete solution. We need to look at the whole picture for tools to reduce cancer risk, including testing for genetic predispositions, regular screenings and addressing barriers to timely diagnosis and treatment.

    But it’s equally important to promote comprehensive prevention strategies that include lifestyle modifications. It’s time to broaden the conversation to include lifestyle factors, empowering women to take control of their health.

    Julia Holden, Lincoln Park

    Gun industry shouldn’t get off scot-free

    In his most recent column, Jacob Sullum argues that the father of the boy who killed two students and two teachers at a Georgia school in September should not face criminal charges for his son’s actions.

    Mr. Sullum has a point — it’s always difficult to judge parents for their children’s behavior. We’ll see what is revealed during the trial and whether in this case, the father did act recklessly.

    But Mr. Sullum might consider another common-sense solution that may have prevented this shooting and many others: Repeal the law that provides gun manufacturers and dealers immunity from civil liability. Instead of seeking justice from parents for school shootings, let’s hold the gun industry accountable for the devastating impact of its product.

    Gun crime and murders are exponentially higher in America than in most high-income nations. This is for one simple reason: gun manufacturers and dealers have bought the support of the GOP to protect themselves from accountability for the horrific impact of their product on our society. This makes guns more easily available to Americans, even children, than in most similar countries.

    If Congress made the gun industry liable for the harm their product causes (just like every other product) the gun industry might shrink dramatically, saving thousands of lives from gun violence annually.

    Barry Owen, Lake View



    Source link

  • 5 Important Points To Remember While Building A Spice Rack In Your Kitchen

    5 Important Points To Remember While Building A Spice Rack In Your Kitchen

    If you love cooking, then you surely know how convenient it is to have all the ingredients handy. It enhances your efficiency and saves time in the kitchen. Having all the spices right in front helps you locate what’s needed without turning the kitchen upside down. And that is exactly why we always vouch for an organised spice rack. It not only keeps the masala jars in place but also enhances the look and feel of your kitchen. In this guide, we will share some insights on how to build a spice rack that’s chic, compact and super effective as well! Let’s take you through.

    Why It Is Important To Have An Organised Spice Rack At Home:

    Every day, we use different types of spices to cook a range of foods. As a result, we end up having countless boxes and containers, which are a pool of whole and ground masalas. This also increases the risk of forgetting what you have in store. This is where a rack or a dedicated space comes into play. It helps with space optimisation, decoration and efficiency at work. Moreover, it helps bloom your creative mind to liven up the space with colours, texture and various shapes and sizes of the jars.

    Also Read: Kitchen Tips: 5 Easy Hacks To Organise Your Spice Rack

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    Photo Credit: iStock

    What All To Keep In Mind While Building A Spice Rack:

    1. Proximity:

    Wherever the rack is, make sure it is easily accessible. Having a spice rack at extreme corners and hidden areas of the kitchen makes it tough for all to scan and pick things in between cooking.

    2. Capacity:

    The amount of masalas and the number of containers differ from kitchen to kitchen. So, your requirements should be customised accordingly. However, we advise dedicating a bigger space to the rack as the number of containers will increase over the years.

    3. Durability:

    Who would want a rack that gets broken in a few days? This will not only ruin the look of the space but also break the glass containers you use to store masalas. This is why, you must take extra care of the quality of a rack to make it long-lasting.

    4. Design:

    While some like in-cabinet storage space, some mount it externally on the kitchen walls. How you see your spice rack also depends on the total kitchen space and its design. So, scan your kitchen well and find the best spot before you begin building the spice rack.

    5. Space:

    Besides looking into the design, you must also check how far it is from the gas stove. It is important to keep spices in a cool and dry space to keep the aroma and nutritional value intact. Having it just beside a gas stove may add excess moisture to the spices, further spoiling them before time.
    If you have any suggestions on building a spice rack in the kitchen, then write to us in the comments below.

    About Somdatta SahaExplorer- this is what Somdatta likes to call herself. Be it in terms of food, people or places, all she craves for is to know the unknown. A simple aglio olio pasta or daal-chawal and a good movie can make her day.

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  • Mental health in youth sports just as important as physical

    Maryland head football coach Mike Locksley became a staunch advocate for athletes’ mental health after the 2017 death of his son, who was diagnosed with schizoaffective disorder and posthumously with CTE. This is Part 2 of a two-part series on mental health in youth sports, knowing the warning signs and how to help. Read Part 1 here.

    Maryland Terrapins head coach Mike Locksley waits to take the field before the game against the Auburn Tigers at Nissan Stadium. He's a staunch advocate for athletes' mental health after the 2017 death of his son, who was diagnosed with schizoaffective disorder and posthumously with CTE.

    Mike Locksley coached college football at both Illinois and New Mexico from 2005 to 2011. His son, Meiko, was a star high school quarterback in both states.

    Meiko signed to play at Youngstown State in Ohio, where he started to change.

    He stopped going to class and started having uncharacteristic discipline issues. As he moved from school to school, he lost weight, began hallucinating and seemed to lack the ability to understand conversations. He also sustained a concussion while playing at New Mexico, not his first head injury over the years playing football.

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  • ‘Putting on the Tyrone jersey is still very important to people’ – the appeal of Masters football

    ‘Putting on the Tyrone jersey is still very important to people’ – the appeal of Masters football

    On the upside, they don’t have to wear GPS packs and you won’t see much of the raised fist, the modern signal for the running of a set play, either.

    And if it does nothing else, Masters football provides comfort in the form of familiarity.

    Last week, the Dublin over 40s played Tyrone in the All-Ireland semi-final. Tyrone had beaten them in the last two seasons, including the 2022 final.

    The Dublin team was freshly fortified with recent 40th birthday boys, Bernard Brogan and Ross McConnell. Tyrone had Stephen O’Neill and Conor Gormley and beat them again. It was like the mid to late noughties all over again.

    “We put a lot of work into looking for players to come out,” says Damien Leonard, part of a four man Tyrone management team along with his father Joe, brother Kieran and Eugene Bradley.

    “Maybe other counties don’t do that to the same extent. We try and make it appealing for them, we get them gear, we get them food. We try and make sure they enjoy it.

    “When they’re in that environment, it makes it easier for them to commit. Making the thing enjoyable is the key to making it a success, getting it organised.”

    This is the secret of Tyrone’s success. They are the pre-eminent force in oldies football. Leonard and the rest of the Tyrone management have put together a set-up that makes it easy for the players, with their more hectic 40-something lifestyle, to be part of.

    One that sates their residual instinct to compete and to win. They have a nice blend.

    “Number one, you have the crop of players we have at the minute have won three All-Ireland senior titles with Tyrone,” Leonard explains. “They’re just competitive animals. That doesn’t leave them.

    “They’re just winners. That’s the way they’re brought up. They’re footballers. Any time we make the phone call, it’s never a no. You have to make it enjoyable for them. We try and run it the same way as a senior inter-county team. Once they see there’s a set-up like that, it’s easier to commit.”

    “Then there’s another crop who are great club players in Tyrone but weren’t good enough to play for Tyrone. They’ve never played with Stevie O’Neill or Conor Gormley before. So it’s very appealing to them.

    “But mostly, it’s because putting on the Tyrone jersey is still very important to people, no matter what age they are or whether they played for the county at senior or under age. That doesn’t die because you get a bit older.”

    “It takes a lot of work. I tell you, number one we get no money from anybody (in the GAA). We get no money from anyone. We have three sponsors. Through what they give us, we try and make it as professional as we can.

    “We went to London last year to play a game. It didn’t cost the players a penny.”

    It’s worth pointing out here that this is a not a GAA-sanctioned event. It is not mentioned on Croke Park’s official fixture list for the weekend. It is run by those who have a love for Masters football and until quite recently, they couldn’t even get access to proper GAA grounds.

    Which is somewhat at odds with the spirit of the initiative. It serves to keep people in touch with sport.

    “The main thing about Masters football is mental health. It keeps people involved,” Leonard points out.

    “There are a lot of people who are still playing club football up until their late 30s, so it’s not a huge gap to fill.”

    “We put a lot of work into it. It all family oriented. There’s no pressure on anyone. But once the final whistle is blown it’s hell for leather. It’s seriously competitive.

    “But then, once it’s over, the teams mix and have their photographs taken with each other and their families.

    But it’s not a kick around for geriatrics either. This year, Mark Donnelly joined the Tyrone squad for the first time having recently turned 40.

    ​“I think Mark was a bit surprised,” says Leonard. “He wasn’t sure how serious it would be or how intense. But once he got into it, he realised that it was still a serious standard of football. The games have all been like that.”

    Dublin, as it happens, gave Tyrone their first defeat in three-and-a-half years in the group stages of the competition. It forced them to ask questions as to whether they had it in them this year. Whether three in a row was the extent of their dominance.

    What age are you over the hill in Masters football anyway?

    Then last Saturday in Lacken, they won by 1-10 to 0-8. O’Neill scored a peach towards the end. Another final, this time against unbeaten Roscommon in Breffni Park tomorrow.

    “That will be a right game,” says Leonard. “They took out Kerry, who were in the final last year. They haven’t lost yet. We have. So it should be a great game.

    “Our lads have been successful but they’re not in the habit of giving up any easy wins to anyone when they’re wearing the Tyrone jersey.”

    Old habits die hard.

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  • Why the Champions League is Football’s Most Important Competition

    Why the Champions League is Football’s Most Important Competition

    Key Takeaways

    • The Champions League is Europe’s top club competition & elevates winning teams into football elite.
    • Real Madrid leads with 15 titles, followed by AC Milan with 7. Spain dominates the most wins.
    • The Champions League attracts a global audience, generates high revenue, & remains a lucrative sporting event.

    The Champions League is considered to be the most prestigious club competition in world football and is contested between the best clubs from around Europe.

    The annual tournament in its current format sees 36 teams from across Europe’s top leagues compete to be crowned the champions of European club football. Winning the distinguished trophy writes teams and players alike into the annals of history as they can hold their accomplishments up against the very best that the sport of football has to offer.

    Seeing the best of the best face each other head-to-head never fails to capture the imagination of football fans across the world with some of the tournament’s most historic moments forever etched into the minds of supporters from across multiple generations and becoming part of football folklore.

    Both the financial and sporting rewards that the Champions League offers mean that success in the competition will immediately elevate any club that wins it into the upper echelon of club football and cement their name among the elite teams in the sport’s history.

    Champions League Origins

    How the illustrious competition was born

    Liverpool celebrate with the European Cup

    The first tournament of its kind was introduced in 1955 and was named the ‘Coupe des Clubs Champions Européens’ (which means European Champion Clubs’ Cup in French), commonly known as the European Cup among football fans. Originally, the competition only included the champions of Europe’s top domestic leagues, who competed in a straight knockout-style tournament to determine the best club on the continent.

    From the original tournament in the 1955/56 season to the 1959/60 edition, Real Madrid lifted the trophy on five consecutive occasions, a record that still stands to this day.

    In 1992 the competition was rebranded as the Champions League and introduced a round-robin group stage that took place before the knockout stages of the tournament. The new-look competition also allowed multiple teams from certain countries to compete for the first time, a choice that has remained to this day with some of Europe’s top leagues now having up to four Champions League representatives.

    The most successful nation in the tournament is Spain, who have had a club from their nation win the tournament on 20 occasions (Real Madrid winning 15 and Barcelona winning 5). England lead the way with the most winning teams, with six different clubs lifting the trophy (Liverpool, Man Utd, Chelsea, Nottingham Forest, Aston Villa and Manchester City). An elusive list of Champions League winners.

    Football Club

    Champions League/European Cup Titles

    Real Madrid

    15

    AC Milan

    7

    Bayern Munich

    6

    Liverpool

    6

    Barcelona

    5

    In the 2019/20 season, Bayern Munich became the first, and only (at the time of writing), team to win the Champions League with a perfect record. The German giants won each of their six group stage matches and all five of their knockout games, eventually defeating Paris Saint Germain in the final, thanks to a goal from Kingsley Coman.

    The World is Watching

    2013 Champions League Final Bayern Lifting Trophy

    The Champions League has become one of the most-watched sporting events in the world. In terms of football, it is the most-watched club competition in the world and third overall, only behind the UEFA European Championships and FIFA World Cup tournaments.

    The tournament transcends the continent in which it is competed and pulls in a huge worldwide audience each year. Over the last few years, it has become the most-watched annual sporting competition in the world. The 2012/13 tournament, which was won by Bayern Munich, pulled in an approximate viewership of 360 million television viewers – this remains the Champions League’s highest TV rating to date.

    Player

    Champions League Goals

    Cristiano Ronaldo

    140

    Lionel Messi

    129

    Robert Lewandowski

    94

    Karim Benzema

    90

    Raúl

    71

    Prize Money

    The key factor in the competition’s prestige

    Champions League football

    The prize money and distributed revenue associated with the competition are big money-makers for the clubs involved and are determined by the television market value of each country, skyrocketing the prestige and importance of the Champions League as a whole. During the 2019/20 season, PSG (the runners-up) earned more money overall than the eventual winners Bayern Munich. PSG earned a total of €126.8 million (€101.3 million in prize money) while Bayern received €125.46 million (€112.96 million in prize money).

    The global success of the Champions League has seen it become one of the most lucrative football tournaments on the planet. The prize money for the 2024/25 competition will see clubs earn €2,100,000 for each victory in the league phase of the tournament with the overall winners earning €25,000,000 just from winning the final.

    Real Madrid, the most successful in the competition’s history, have continued their dominance in recent years, adding five titles to their collection between 2016 and 2024, giving them a total of 15 Champions League victories and putting them far out in front of second place AC Milan, who have won the competition on seven occasions.

    Data sourced by UEFA.

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