5 ways to lose weight that have nothing to do with exercise

5 ways to lose weight that have nothing to do with exercise

5 ways to lose weight that have nothing to do with exercise

Even if you’re sick, injured, or just don’t have the ability to exercise, don’t worry – you can still make progress toward your fitness goals. Believe it or not, there are several easy ways to lose weight that have nothing to do with exercise! One of the most obvious methods is to improve your diet, but there are many other ways to lose weight as well.

Too often, we let illness or injuries sabotage our health and fitness goals. Just because you can’t exercise doesn’t mean you can’t improve your health! By using the methods below, you will ensure weight loss success no matter what.

1. Clean your diet (and your kitchen too)

Cleaning your diet is one of the most effective ways to ensure weight loss. You can start by cleaning your refrigerator and pantry. Throw out all foods that don’t help you lose weight, including refined or processed foods, or any foods full of sugar, saturated fat, trans fat, and sodium.

Once your kitchen is clear of all the junk, you can fill it with clean, nutritious ingredients that will nourish your body and help shed excess weight!

2. Control your food intake

Not only are whole foods more nutritious than processed options, but they also tend to have fewer calories. This means that, in general, you can eat more without exceeding your caloric needs. That said, it is still possible to eat too much, even if your diet is made up entirely of natural foods.

It is a good idea to know how many calories to consume each day. Keeping track of what you eat will help you lose weight fast! Another great way to make sure you eat the correct amounts of food is to follow a structured eating plan. We have dozens of options, but these are some of our newest meal plans.

3. Drink more water (through a straw)

When it comes to losing weight, staying hydrated is an absolute must! There are several ways that drinking water can help you lose weight, especially if you drink a full glass before every meal. This will help you feel fuller so you eat less and consume fewer calories.

Go a step further by drinking through a straw instead of out of a cup. Drinking through a straw makes it easier to drink more water.

4. Get some movement during your daily activities

You may not be able to exercise, but you still have daily tasks to take care of. Increase your movement throughout the day with these ready-to-use ideas:

  • Use the stairs instead of the elevator.
  • Park in the farthest parking spot at work or at the store to increase the number of steps.
  • Stand at your desk instead of sitting all day.
  • Walk around your house during commercial breaks when watching television.

These ideas are just a few ways to increase movement, but feel free to get creative! Any increase in movement, no matter how small, will bring you closer to reaching your weight loss goals.

5. Try to get more and better quality sleep

Sleep is one of the most underrated weight loss methods out there. Not getting an adequate amount of quality sleep can be extremely detrimental to your health. On the other hand, doing at least seven hours a night can reduce cravings, suppress your appetite, increase metabolism, and even improve your workouts (once you can get back to the gym).

Were you surprised by any of these ways to lose weight that have nothing to do with exercise? Do you have any advice that we left out? Let us know in the comment section!

Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Bipolar disorder: All you need to know

Mental illness is common among all the different demographic groups, but the conditions are not the same in all the groups.  And one such form of illness is bipolar disorder. Bipolar disorder is a psychiatric disorder that results in extreme mood changes in a person.  Individuals with bipolar disorder experience severe depressive episodes.  The feeling may fluctuate from periods of intense euphoria to those of hopelessness.  It’s commonly known as manic depression.  Although the condition occurs alike in both men and women, the difference lies in the condition in which it is experienced among both the sexes.

For instance, women experience increased symptoms of depression as compared to mania.  The development and severity of the bipolar disorder in women is affected by hormones.  The symptoms of bipolar disorder are somewhat confusing, which results in unnecessary suffering.  Hence, it’s important to learn its symptoms as the condition may worsen without treatment.

What are the symptoms of Bipolar disorder?

It’s crucial to gain an insight into the symptoms of bipolar disorder to understand how it impacts women.  The symptoms may vary in their frequency and pattern. The common symptoms of bipolar disorder include:

  • Reduced sleep
  • High mood
  • Depression
  • Racing thoughts
  • Enhanced self-esteem
  • Increased energy
  • Severe mania
  • Hypomania

Different types of bipolar disorder

There are three categories of bipolar disorder. These are explained below:

Bipolar I

This type of disorder is defined by the appearance of a single manic episode.  It equally affects both men and women. You may also experience depressive episodes in this condition.  

Bipolar II

This type of disorder is characterized by a major depressive episode that lasts for a period of 2-3 weeks. The individuals also experience a hypomanic episode. It is more common in women.

Cyclothymia

People with this type of disorder experience both hypomania and depression.  These symptoms are less severe as compared to bipolar I & Bipolar II.

Self-care to deal with bipolar disorder

It’s not easy to deal with bipolar disorder.  You’ll have to make yourself familiar with the various strategies to deal with it all by yourself.   Your lifestyle choices may positively impact your mood and also reduce the need for medical treatment.  Here are a few self-help tips to combat bipolar disorder.

  • Educate yourself: Try to gain in-depth knowledge about bipolar disorder.  The more knowledge you have about it, the better it will be to find ways to get out of it.
  • Physical activity: Doing physical activity reduces the frequency of bipolar episodes. It may provide a lot of advantages to your brain and nervous system.
  • Avoid stress: Keep yourself away from high-stress situations and maintain a balance between your work life and personal life.  You can also try different relaxation techniques like yoga, meditation, etc. to relieve yourself from stress.
  • Adopt a healthy lifestyle: Healthy lifestyle helps in stabilizing your mood.  Hence, it’s important to make healthy choices and maintain a proper schedule.
  • Stay in touch with your friends and family: Stay connected with your friends and family as it may greatly calm your nervous system. Talk to them about what you’re feeling. It will provide you immense relief.

It cannot be denied that self-care is crucial for managing bipolar disorder.  Hence, if you’re dealing with bipolar disorder, you must try to maintain a healthy lifestyle and improve the quality of your life to manage the disorder in a better way. 

Exercises to improve mental health

Exercises to improve mental health

Exercises to improve mental health

Good mental health is significant for individuals for emotional development, learning social skills, and developing resilience to deal with the problems.  Hence, physical activity is not just good for your body but is also advantageous for your mental health.  The ongoing pandemic has made us aware of the power exercise to keep our mental health in good condition. More and more people are turning to exercise to relieve their stress.

What are the mental health benefits of exercise?

Exercise is one of the best ways to reduce the feelings of loneliness.  It releases chemicals like endorphins and serotonin that changes your mood. Doing regular exercise also reduces stress and improves mental health conditions.  A few of the benefits of mental health benefits of exercise include:

  • Reduced symptoms of depression and anxiety.
  • Increased ability to cope up with stress.
  • Enhances energy level and focus.
  • Improved relationships and self-esteem.

How much exercise should you do?

It is recommended to do at least 25-30 minutes of moderate physical exercise.  You can think of the different ways to include exercise in your daily routine and lifestyle.  Choose something you enjoy doing and keep yourself motivated to stay on track. Combine exercise with a balanced diet to improve your energy level for exercise.

What are the different physical activities you can do to boost your mental health?

For most individuals, the level of anxiety has gone up during the pandemic. Hence, doing physical activity is the best way to boost our immune system and reduce weight and anxiety levels. Here are some of the physical activities; you can do to increase your mental well- being. These include:

  • Walking

It is the simplest and most affordable form of exercise.  A short walk in beautiful surroundings can provide immense benefits.  A low impact exercise is an excellent way to start and encourage positive thoughts. Low-intensity aerobic activity is the best choice if you’re suffering from panic attacks and health issues.

  • Yoga

Yoga is another thing if you prefer gentle movements. It is the best way to eliminate the destructive thoughts that you may find it difficult to get out of.  Yoga will improve your problem-solving capabilities and will change your perspective towards different things.   You can take the help of online yoga classes to learn the different yoga poses.

  • Swimming

Just ten minutes of swimming on a daily basis can boost your mental health.  If you don’t like going in the water, just imagine the feeling you are going to get after you’re done with the swimming sessions.

  • HIIT workouts

High-intensity exercises can increase stress levels, but your body will tend to adopt these changes as you continue performing these exercises. With time your body will learn to cope up and support the stress coping strategies.

  • Cycling

There is nothing that could meet the benefits of cycling to improve mental health.  Doing cycling for half an hour daily can provide you a lot of benefits.

No doubt, exercise is an effective way of promoting positive mental health well-being.  But it should also be noted that excess of everything can be damaging.  Therefore, you should moderately do physical exercise. Initially, you can begin by doing physical exercise for ten minutes a day.  You can gradually increase the time to fit your daily routine.  So, if you’re also dealing with mental health issues, doing exercise can help you to keep your mind relaxed.

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Functional fitness exercises: Know the benefits

Even though we spend most of our time within our home’s four boundaries, it’s equally important to keep yourself fit and healthy. And what could be a better way other than the functional fitness? Functional fitness exercises make it easy for the muscles to perform day to day activities. These exercises train your body for daily motion activities.

What is functional fitness?

Functional fitness is one of the best ways to combat restlessness and to keep your body in a moving position. These exercises train your muscles to prepare them for common movements by simultaneously using them for upper and lower bodies. Functional fitness exercises, also known as functional training or functional movement, are beneficial for activities like carrying groceries, walking, picking up children, etc.  These exercises improve strength, flexibility, and balance.

What are the benefits of functional fitness exercises?

Functional fitness exercises are best for improving the quality of life and reducing the risk of injuries.  Since these exercises use multiple muscles; hence they can make it a lot easier to do daily day to day tasks.  A few of the benefits of Functional fitness exercises are:

  • Improves mobility: Functional fitness exercises increase mobility by improving balance, flexibility, muscle strength, and coordination.
  • Improves balance: Since functional fitness exercises are not target-based and use all the muscles, these minimize the stress and improve the balance and posture.
  • Minimizes the chances of falls: Functional fitness exercises increase the muscles and ligament strength.  There are high chances of injuries in these areas.  Hence, functional fitness exercises reduce the risk of such injuries.
  • Improves quality of life: There is a long list of benefits offered by functional fitness exercises.  These exercises improve the overall functioning of the body. Also, you tend to boost muscle strength, endurance, and stability.  Doing functional training is a lot of fun as compared to other exercises.

 

What are the best functional fitness exercises?

 Functional training focuses on natural movements. You can do these exercises even from your home as they require minimum equipment. Here are the exercises that can be done by beginners and seniors.

Exercises for beginners

  • RDL
  • Goblet Squat
  • Framers Carry
  • Box step-up
  • Walking lunge

Exercises for seniors

  • Bear crawl
  • Kettlebell Deadlift
  • Air Squat
  • Half kneeling chop

If you’re a beginner, you should begin with bodyweight exercises.  You can add more resistance as your flexibility increases. However, you should avoid adding too much resistance as it may increase the risk for the joints and tissues.

Final Thought

In a nutshell, it can be said that functional fitness is the best way to strengthen your muscles for performing daily tasks.  As compared to the other forms of strength training like bodybuilding and crossfit, functional fitness is much easier to perform as they require minimum equipment. Also, these are low-intensity exercises that emphasize performance.  Moreover, functional training is suitable for the people of varied age groups as there is minimal risk of injuries and falls. Hence, they can prove to be quite effective.

Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Do you want to maintain a balanced diet? Read on what to do

Your everyday food choices affect your present and future health.  Good nutrition plays a crucial role in the maintenance of a healthy lifestyle.  Most of the nutritionists also recommend eating a balanced diet for staying fit & healthy. But there is no exact definition of a balanced diet. It does not include a single type of food. Instead, a balanced diet is a diet that contains several types of foods in various quantities to fulfill the requirement of the body for essential nutrients like calories, proteins, minerals, and vitamins. It’s a diet that includes a healthy mix of proteins, carbohydrates, calcium, fat, and minerals.

What are the benefits of a balanced diet?

Having a balanced diet provides a lot many health advantages such as:

  • Boosts the energy and improves the functioning of the body.
  • Meets the nutritional requirement of the body.
  • Helps in controlling certain diseases such as diabetes, cancer, and heart diseases.
  • Better management of illness.
  • Helps in controlling weight.
  • Maintenance of cells and tissues.
  • Reduces body fat.
  • Improves the body’s immunity power to fight against diseases.
  • Keeps the mind active.

 It’s not difficult to create healthy eating habits.  You can begin by incorporating small changes in your eating habits. A healthy balanced diet contains nutrients like vitamins, minerals, carbohydrates, and proteins.  Consuming a variety of foods from several groups like fruits, vegetables, dairy products, and protein foods can fulfill the body’s need for these nutrients.

How to maintain a healthy diet & Lifestyle?

  • Avoid skipping any meal as it reduces the metabolic rate. Instead, you should fix your daily meals and try to stick to it.
  • Focus on eating healthy foods instead of increasing your calories.
  • Don’t eat if you feel like you’re full. Limit the consumption only to the percentage you need.
  • Include a variety of foods in your diet instead of a single food.
  • Include more amount of protein instead of starch.
  • Use whole grains like millets, brown rice, and cereals.
  • Keep a note of the salt and sugar consumption you take.
  • Avoid eating unhealthy and processed food.
  • Do away with the extra fat before cooking the food.
  • Focus on calcium and mineral intake. If your meals do not possess enough amount of calcium and mineral, consider taking supplements for the same.
  • Drink enough amount of water. It removes the toxins from your body and detoxifies it.
  • Control the intake of stimulants like alcohol, caffeine, etc.
  • Do proper exercise and physical activity. Exercise helps the muscles to absorb the nutrition.

It can be said that a healthy and balanced diet along with exercise, good sleep, and a healthy lifestyle can prove to be beneficial for your health both in short-run and long run.  So, it’s important to eat a well-balanced diet as it provides the body with essential nutrients. It also minimizes the chances of diseases, infections, and fatigue.  Also, a balanced diet reduces the growth and developmental problems.   

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

 Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

 

Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Want to boost keratin in your body? Read on for keratin Rich foods

Keratin is one of the important proteins that help in strengthening your hairs, nails, and skin.  Although there aren’t any foods that are specifically rich in keratin but there are certain kinds of minerals, vitamins, and proteins that can strengthen the production of Keratin in the body, thus helping in improving the structure of the skin and strengthening the growth of nails and hairs.

Although consuming keratin supplements can help in preventing hair loss, and stimulate the growth of nails and improves skin, but there are several nutritious foods that help in the production and regulation of keratin.

Foods rich in Keratin

There are no specific foods that are good sources of keratin; instead, there are various subgroups that can help in fulfilling the keratin requirements of the body.

Protein-rich foods

Protein comprises of amino acids that are essential for the various body functions, one being the production of keratin.  Eating rich protein foods like Red meat, chicken, eggs, yogurt, milk, etc can boost the keratin. The protein-rich vegetable includes beans, nuts, and nut butters.

Sulfurous foods

Keratin consists of sulfur-rich amino acids; hence intake of protein-rich foods and vegetables such as eggs, beans, meat, onions, cabbage, and Brussels sprouts can stimulate the production of keratin in the body.

Biotin rich foods

Biotin is essential for the metabolism of amino acids and for strengthening the nails and hairs. The rich sources of biotin include nuts, cauliflower, whole grains, and mushrooms.  Boiled eggs yolk is also a good source of biotin.

Vitamin A Rich foods

Vitamin A helps in the synthesis of keratin. So, the foods rich in vitamin A can be a good source of keratin. Fruits such as oranges and vegetables such as sweet potato, raw carrots, pumpkin, and spinach are rich in vitamin A.

Foods rich in vitamin D

Vitamin D is considered to be an important part of increasing keratin production in the body.  The good sources of vitamin D are raw milk, mushroom, eggs, and oatmeal.

Omega 3 fatty acids

Omega 3 fatty acids help in the production of keratin in the body.  So, they can be added to the diet if you wish to fortify keratin. Fish products like salmon, tuna, and trout are high in omega 3.

Foods rich in Zinc

Zinc-rich foods are also considered to be good sources of keratin. It will be beneficial if you include them in your diet.  Rich sources of zinc are pork, turkey, wheat germ, peanut butter, and chickpeas. Zinc also helps in the growth of the hairs and tissues.

In a nutshell, it can be said that adding keratin boosting foods to your diet can help you to keep your hairs and nails strong. Since, keratin is considered to be a building block of hairs and nails, so consuming foods that increase the production of keratin will prove to be beneficial.  Some of the ingredients that can help in boosting hair growth are vitamin B5, Vitamin B6, Vitamin B 12, Minerals, Folic acid, and Biotin.  Hence, eating a variety of foods and vegetables can boost the keratin production in your body.

Dealing with mental illness? Learn the strategies to cope

Dealing with mental illness? Learn the strategies to cope

Dealing with mental illness? Learn the strategies to cope

It’s not easy to deal with mental health.  Most of people have the perception that mental illness is something that happens very rarely. But the truth is that mental health issues are quite common especially these days.  It has been estimated that around 50 million people suffer from one or the other mental problem.  So, it’s important that we adopt a positive approach while dealing with mental illness.  It’s essential that we adopt a healthy way to cope up with the mental health issues because the medical help is not the only solution to cure mental illness.

If you or someone from your know is suffering from mental issues,  it’s crucial to give them hope and help because mental illness is more likely to affect  thinking, emotions, or behavior.  You should find different ways to deal with the mental health to gain good results.

How to cope up with the mental health issues?

A few of the ways that could help you to fight the mental issues, you’re dealing with are:

  • Accept the circumstances

Try to accept the circumstances radically, from your heart and soul because it’s not possible to change the situation or the circumstances.  Moreover, accept your feelings. Don’t run away or deny the signs and symptoms. Accept the fact that you’re dealing with mental issues and take good care of yourself.

  • Connect to friends and family or support groups

When you feel lonely or stressed, reach out to your friends or family members.  If you don’t want to discuss your problems with friends or family, join some support or self-help group.  These groups connect you with other individuals who are facing similar issues like you. So, you’ll feel better and also you might get some good advice.

  • Breathe deeply

Deep breathing is considered to be one of the best ways to reduce anxiety.  It reduces the pace of the heart & makes your body and mind calm and relaxed.  This will make you feel much better.

  • Consult a therapist

Seeking counseling from a therapist can provide immense benefits to you and your loved ones if you’re suffering from mental illness. A therapist could provide you valuable advice and may suggest ways to deal with the illness.  So, be patient and speak to a few professionals and choose the one that you feel right. This might be a good decision for the long run.

 

  • Take out some time for yourself

It’s quite common that the person suffering from mental illness becomes the main focus of the family. This might sometimes lead to frustration and anger. Hence, it’s better to take out time for yourself and analyze your goals and dreams. This will divert your mind and change your perception regarding the situations you’ve going through.

 

It can be said that although it’s tough to deal with mental issues, but you should never forget that there is always hope. Never give up and develop healthy living skills. You’ll definitely find a way out from it.

 

 

 

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Eating plant based diet to reduce heart diseases

Do you want to reduce the risk of heart diseases? Recent research says that consuming plant-based foods can boost your heart health.  The new study states that eating plant-based and protein-rich diet reduces the risks of heart diseases. Pioneering studies show that plant-based diet combined with a healthy lifestyle, and daily exercise can prevent heart and cardiovascular diseases.

 It has been found out that plant-based foods also reduce weight and cholesterol. But it’s not that all the plant-based diet has the same effect when it comes to reducing heart diseases. The diets that have low sulfur amino acids are more effective at minimizing the risk of heart diseases. Sulfur Amino acids play a vital role in metabolism and health. Protein-rich foods such as meat, nuts, soy, and nuts contain a good amount of sulfur amino acids.

The quality of plant foods needs to be focused upon for increased protection. The consumption of plant foods should also be reduced.

What type of plant-based diet you should eat?

The plant-based diets that are related to heart benefits should be given preference. Such food items include whole grains, fruits, vegetables, nuts, and healthy oils. One of the best diets is the Mediterranean diet that is rich in fiber, minerals, and vitamins. It helps in lowering blood pressure and bad cholesterol along with reducing the chances of diabetes and controlling weight.

However, along with the plant-based diet, it’s also important to analyze the sources of these foods as well. For instance, you may feel that it’s good to eat white rice, for the reason that it is a plant-based food. But these foods are devoid of the essential nutrients as they are highly processed. Such foods can lead to overeating as they increase the blood sugar level.

What are the other ways of minimizing the risk of heart diseases?

Apart from consuming a healthy plant-based diet, there are several other ways of reducing the risk of cardiometabolic diseases.

  • Keep a check on your weight: You should keep a regular check on your weight. Try to keep your body mass index according to the recommended level.
  • Do regular workout: It is recommended to do regular moderate-intensity exercise for at least 120 minutes a week.
  • Get a regular check-up:  It’s not essential that if you have obesity or diabetes, there are more chances of heart diseases. Although, you may look healthy but deep inside there might be something amiss. You should get your regular check-up done including your blood sugar level, cholesterol, and blood pressure.

 In a nutshell, it can be said that you don’t have to turn yourself into a vegetarian to get the maximum benefits. Instead, you should focus on consuming the right plants and doing away with unhealthy foodstuff. Initially, you should begin by making small changes in your diet. Focus on minimizing the intake of animal products, potentially minimizing the risks of heart diseases. It’s also a good idea to practice regular exercise, avoid alcohol, and monitor your health on a regular basis.

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Does vitamin D reduces the risk of Covid-19?

Vitamin D plays a crucial role in our body. This fat-soluble nutrient helps in improving the immune system. This has raised the eyebrows as to whether Vitamin D can help in warding off the deadly virus or not. Researchers have found out that there is a deficiency of vitamin D in the individuals of the countries that reported high death rates as compared to the countries where the death rate is low. It can be said that a sufficient amount for vitamin D could increase the chances of survival from the Covid-19.

Read on to discover the effect of vitamin D on our immune system and how this nutrient may prevent respiratory diseases.

How does Vitamin D help in improving Immune health?

Vitamin D is crucial for immunity. It helps in the proper functioning of the immune system that is the shield of the body against the infections and bacteria. It’s a very important nutrient for maintaining the overall health of an individual. Vitamin D has rich anti-inflammatory properties that act as a defense against the infections.

The main source of vitamin D is sunlight. Vitamin D improves the immune cells that keep the body protected against pathogens. The deficiency of vitamin D increases the risk of respiratory diseases and infections. It also affects the functioning of the lungs.

Can vitamin D help in treating Covid 19?

With the rising interest in the Vitamin D since the spread of the virus, many people are curious to know whether Vitamin D nutrient can help in preventing the coronavirus or not.

Growing evidence supports that the intake of vitamin D supplements can help in reducing respiratory infections. A recent study has shown that Vitamin D supplements reduce the risk of acute respiratory diseases by 12%. Vitamin D also improves the “cytokine storm”. It helps in avoiding cytokine system, when the immune system is attacked by the own body cells. Cytokine system is the release of pro-inflammatory cytokins in an uncontrollable manner. It damages tissues and can also cause multiple organ failure.

Research states that vitamin D supplementation reduces the complications associated with cytokine storms. It may also minimize the chances of uncontrollable inflammation in the individuals who have been suffering from the Covid 19.

Although the research and investigations are still going on to know if Vitamin D could help in treating covid 19 or not, but it can be said that just taking Vitamin D supplements alone won’t protect you from the virus.  Moreover, deficiency of vitamin D may make you more vulnerable to the infections and could cause some serious covid-19 complications.

Vitamin D provides a lot of benefits to your health, including boosting the immune system. Taking a good amount of vitamin D may reduce the risk of respiratory infections among individuals. However, it should be remembered that there is no enough evidence to prove that vitamin D helps in reducing the risk of contacting covid-19. Although, its deficiency can cause problems and make you vulnerable to viruses, but it should also be noted that too much vitamin D may cause dehydration, vomiting, and mental confusion.  Hence you should supplement a balanced amount of vitamin D.

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

Immunity boosting tips during the Covid-19

A strong immune system is very significant especially during the Covid 19.  It’s because the immune system acts as a shield against the Covid 19 and can help you to stay safe during the pandemic.  The immune system safeguards you against the harmful bacteria that cause infections and viruses. Immune system produces antibodies that kill the pathogens. So it’s important that we focus on strengthening our immune system with supplements, nutritional foods, and by implementing healthy lifestyle changes.

Well, there is no special diet plan that can keep you safe from the Covid 19 apart from following adequate social distancing measures and proper hygiene standards.

How to keep your immune system healthy and strong?

Although wearing masks and sanitizing hands regularly is important but at the same time, its also crucial that we look for different ways to improve our natural immunity. A few of the tips that can help you to improve your immunity to fight the harmful virus are:
  • Get essential nutrients: For a strong immune system, you should focus on eating a healthy diet that comprises of fresh fruits, vegetables, and whole grains.  Eat different types of vegetables, especially green vegetables. Fruits and vegetables consist of essential nutrients like vitamin A and C that act as immunity boosters. Fruits such as ginger, citrus fruits, turmeric, etc. are well known for the immune-boosting properties.
  • Avoid taking stress: While most of the people are facing poor mental health due to the coronavirus, but it’s advisable to manage your stress as it can increase the vulnerability to the covid 19.
  • Do physical exercises: It is important to be physically active. Doing daily exercises can help to fight off the virus. So, you should do exercises that you enjoy doing. Initially, you can start slowly and then gradually you can increase the pace of exercises.
  • Follow a healthy sleeping routine: A healthy immune system is essential for fighting off infections.  An immune system that does not get an adequate amount of sleep won’t function properly. It is generally found that individuals who are deprived of sleep are more likely to catch infections. You should follow a strict sleep and wake up plan.
  • Good hygiene standards: The key to a strong immune system is the good hygiene standards.  You can safeguard yourself as well as others from the infection by following healthy hygiene standards such as regularly sanitizing hands, wearing masks, and avoiding going to crowded areas.

How can good nutrition help in boosting the immune system?

There are various nutrients that help in normal functioning of the immune system. So, having a healthy diet is very crucial for improving the functioning of the immune system. Some of the nutrients that are important for effective immune system are:

  • Copper
  • Iron
  • Zinc
  • Vitamin A, C, and D
  • Zinc

You should prefer eating a variety of foods for a healthy and balanced diet to keep your immune system healthy. It can prevent you from catching infections, bugs, and viruses. Moreover, protecting your immune system will help you to recover from illness in a quick time.  So, you should focus on adopting a healthier lifestyle comprising nutritious foods, daily exercise to make your immune system strong.

 

COVID 19- Latest developments in the vaccine

COVID 19- Latest developments in the vaccine

COVID 19- Latest developments in the vaccine

Although a healthy diet and regular exercise routine are crucial for boosting immunity to protect the body from infectious diseases but the main essential that can significantly help in controlling the spread of the virus and infections is a vaccine.  A vaccine is a biological agent that protects the body from contacting infectious diseases. Vaccines are considered to be a huge relief from morbidity and play a crucial role in eliminating communicable diseases.

But one of the questions that the entire world is seeking an answer to is when will the vaccine for the COVID 19 be developed.  There is no doubt that if we want to return back to normalcy, we need a safe and effective vaccine. While antibody testing was considered to be a good indicator of COVID 19 but there is an urgent need for the vaccine to save the world. Well, scientists all over the world are putting in enormous efforts to find a vaccine for the COVID 19. Several treatments such as plasma therapies and antivirals are being used for managing the virus.

The foremost step in fighting the infection is building immunity. But there is no doubt that vaccine is imperative for getting the life and economies on the right track. Initially, the authorities were concerned about the safety of individuals but they finally gave the green signal. Presently there are around 140 vaccines that are in the development stage.  Around 12 vaccines are under pre-clinical trials.

What are the steps involved in creating the vaccine?

Developing a vaccine for the virus is not as easy as we think. It takes a period of around 12-18 months for developing an effective vaccine. The major steps involved in creating a vaccine are:

  • Thorough knowledge of the virus
  • Development of vaccine
  • Pre-clinical stage
  • Clinical testing of vaccine
  • Approval from the regulatory authorities.
  • Production and supplying the vaccine at large scale.

What are the latest developments in COVID 19 vaccine?

While the studies show that the perfect target for the vaccine is S-protein found on the surface of the virus. It’s an antigen that can be used in vaccine platforms. This has lead to the generation of the vaccine candidates. Before starting the clinical trials there are two steps that need to be accomplished. Initially, the trial of the vaccine takes place on the animal models to ensure that it is safe.  Secondly, the testing has to be done for toxicity in vaccines.

Several vaccines have started human trials but still, there are miles to go. It was also being claimed that childhood vaccines could be a cure against COVID 19. There are several vaccines that have reached the trial phase. In phase 1, the Moderna COVID 19 vaccine has shown positive results. The Sinovic COVID 19 vaccine has received permission for the phase 3 trial from the Brazilian national regulatory agency.

Still, there is a long way to go before returning back to normalcy.  Also, the human virus does not produce antibody responses for a longer period of time. Hence, the re-infection may take place even after an extended period.  For a vaccine to be effective, all these issues need to be resolved to ensure protection and safety from the virus.

How to cope up with the mental health during the pandemic?

How to cope up with the mental health during the pandemic?

How to cope up with the mental health during the pandemic?

A few months ago no one would have imagined that the world would be facing health crisis and recession. But today, the world is gripped by the fear of Covid 19 where mental health is emerging as the major concern for people.

The fear of the virus has left people anxious and has forced them to adopt the path which they wouldn’t have considered under normal circumstances. One of the major reasons for the growing anxiety is the uncertainty that can cause a sudden change of plans. This makes it hard for people to cope up with lockdown and reduce the boredom that drives anxiety and affects mental health.  But it’s essential to find out different ways to manage and protect your mental health to reduce the feelings of anxiety and frustration.

Ways to protect your mental health

While it’s pretty normal to be anxious during this tough time but there are certain ways that can improve your resilience power:

  • Avoid watching news

Watching news constantly is a source of frustration. So, you should make sure that you avoid watching the news. And if you do watch, then you must ensure that the information you receive is from a reputable source.  Also, you must try to do other activities to distract your mind from the crisis and to enjoy normalcy.

  • Plan to deal with social isolation

Social distancing is the new normal in the future time. It is widely advised as one of the ways to tackle the pandemic. However, most of the individuals seek connection with others to share their emotions and feelings. Hence, it’s important that you find a creative way to stay in touch with your connections.

  • Take care of yourself

You should take good care of yourself by practicing meditation, yoga, eating a well-balanced diet, taking plenty of sleep, and reducing the consumption of alcohol and drugs.  This will help in strengthening your immunity.

  • Avoid worrying unnecessarily

Try to avoid unnecessary stress and worry. Remember the positive things happening in your life instead of noting down the negative ones. This is also a good idea if you’re suffering from a pre-existing mental health problem.

  • Distract yourself

When people are dealing with the tough times it’s better to cope up with the problem by categorizing it into different parts so that you can become familiar with the ways to deal with it. Indulge in different activities such as reading books, watching movies to have a balanced life.

  • Stay physically active

Being physically active and getting fresh air helps to minimize the anxiety. Doing regular exercise keeps depression away. So, you should focus on staying physically active and getting outdoors.

  • Be kind to your own self as well as others

Self-compassion is very important for coping up with the mental and emotional challenges.  Face your mental health struggle with kindness and patience rather than being self judgmental.  Also, try to offer support to others who are dealing with the same situation as you. Your little care and compassion can make a lot of difference.

It’s evident that social distancing and isolation have lead to an increase in stress and anxiety but dealing with it in a healthy way can make you more stronger and relieve your stress. Hence, instead of neglecting your mental health, you should just focus on facing it during these difficult times.

Vegetarian or non-vegetarian – which diet is best for losing weight?

Vegetarian or non-vegetarian – which diet is best for losing weight?

Maintain Your Fitness At Home

Vegetarian or Non-Vegetarian - Which diet is best for losing weight?

Diet for weight loss: The results of the study, published in the journal Nutrients, directly indicate that the smaller the proportion of animal food in the human diet, the lower the body mass index (BMI).

This has long been discussed. Everyone who wants to lose weight is struggling with a dilemma of whether to follow a vegetarian diet or a non-vegetarian diet. Currently, we hear how many people are moving towards vegetarianism – from celebrities to models and too many health enthusiasts. For many years, there has been debate about whether a vegetarian diet is healthy and contributes to weight loss or not. A vegetarian diet can be divided into three parts: vegetarian, Lacto-vegetarian, and lacto-ova-vegetarian. Fruits, nuts, vegetables, grains, and legumes these are pure vegetarian diet. The Lacto-vegetarian diet contains dairy products such as milk, butter, cheese, etc., as well as plant foods.

“Lacto-vegetarian diets are very practical, easy to plan, and healthy. They certainly help to lose weight without compromising nutrients. They are recommended for both adults and children. “On the other hand, Lacto-Ova vegetarian food includes eggs and dairy products such as milk, butter, cheese, and so on. Without a doubt, a vegetarian diet is full of vitamins and minerals, fiber, magnesium, unsaturated fats, and folic acid. Such a diet protects us from various diseases, such as diabetes, heart disease, controls blood pressure, prevents cancer, and lowers cholesterol. Chicken, meat, eggs, and fish these all are non-vegetarian diet. Non-vegetarian food also have  many health benefits, as this type of food is rich in protein and vitamin B. Non-vegetarian foods strengthen our muscles and help them grow faster. It also helps to maintain stamina and hemoglobin.

The results of the study, published in the journal Nutrients, specifically indicate that the less often the proportion of animal food in the human diet, the lower the body mass index (BMI). Researchers have suggested that this may be due to the lower proportion of heavily processed foods in the plant’s diet.

What animal products a person consumes is also important. If these are mainly the so-called primary products of animal origin, that is, meat, sausage and fish, a person usually has a higher BMI than a person who eats secondary products of animal origin, that is, eggs, milk, dairy products, cheese, and butter.

Evelyn Medawar, the first author of the study, explained: “Foods that are excessively rich in fat and sugar are especially fatty”. They stimulate appetite and slow down the feeling of satiety. If you avoid animal products, you consume fewer such products on an average.

Also, vegetarian food contains dietary fiber and has a positive effect on the microbiome in the intestine. This can cause satiety better than food made from ingredients of animal origin.

Here are some benefits of a meat diet:

Best Diet and Fitness Tips for Men
  • Protein: A non-vegetarian diet, which mainly includes meat, fish, eggs, and dairy products, is a good source of protein. However, protein can also be found in cereals, nuts, and legumes, but these protein sources are incomplete.
  • Vitamin B 12: Vitamin B 12 and iron found in meat, fish, eggs, and milk are abundant. This is very important for the formation of red blood cells and nerve fibers. If our body does not produce enough red blood cells, this can lead to iron deficiency, known as anemia. Deficiency of iron or vitamin B 12 can lead to fatigue.
  • Fitness: Meat, chicken, and fish, together with eggs, protect the body from excessively cold weather during the winter. Eggs and fish give the necessary vitamins, proteins, nutrients, and minerals that are good for your overall health.
  • Improving wisdom: According to medical science, a diet consisting of seafood, such as fish and eggs, improves our intelligence and contributes to the normal functioning of our brain. This ultimately speeds up our wisdom.
Healthy Nutrition to improve kidney function

Healthy Nutrition to improve kidney function

Improve Your Immune System

Healthy Nutrition to improve kidney function

The kidney is not the first thing on our list of priorities when it comes to healthy eating. But it turns out that we can improve kidney health with these simple foods in our diets. There are certain foods that will help you improve your kidney health. These are simple and everyday products that are easily available in the household. The inclusion of these products in your diet is a preventative measure to prevent a reduction in kidney failure.

Macrobiotic Health Trainer and Nutrition Specialist Shilpa Arora N.D. suggest consuming as much sodium as possible. “Salt intake should be limited in the diet. Less processed foods should be consumed, as they contain a lot of sodium and trans fats, for example, in the diet, etc. ” In addition, unhealthy kidneys have problems with phosphorus filtration, so a smaller amount of this mineral is recommended for a healthy kidney.

  • Apple

The most healthy snack at any time, that keeps doctors away, apples are also useful for protecting the kidneys. High pectin in apples helps reduce risk factors for kidney damage.

  • Berries

Berries are an excellent source of antioxidants and healthy nutrients. There are a number of berries that can be added to the diet to protect kidney health, such as strawberries, blueberries, cranberries, etc.

  • Citrus

If you want to maintain a healthy kidney, the more vitamin C, the better. Citrus fruits, such as oranges, lemons, contain this vital vitamin in abundance: “It has been shown that daily consumption of diluted lemon juice reduces the rate of stone formation.”

  • Cabbage

Cabbage, naturally, contains little sodium, which makes it an excellent vegetable for the prevention of kidney disease. It also contains a number of beneficial compounds and vitamins for overall well-being. The best way to eat cabbage is to cook it lightly to preserve its beneficial properties.

  • Sweet potato

The amount of vitamins and minerals found in sweet potatoes is great for eating at any time of the day. Their high fiber content breaks down even more slowly, making it ideal for weight loss.

  • Kale

Dark green leafy vegetables should be included in your diet to improve kidney health. Cabbage is one such superfood that is readily available and can be added due to its high content of vitamins and minerals.

  • Cauliflower

Cauliflower is one powerful vegetable that contains vitamin C, folate, and fiber. It can be boiled or even raw for maximum health benefits for the kidneys. Eating foods rich in water can be good for your health. “Celery, cucumber, bottled pumpkin, and watermelon are necessary for the health of the kidneys,” another drink recommended by the expert is coconut water. “Coconut water is extremely beneficial for the kidneys, as it contains a lot of potassium and helps to remove excess sodium.

How to Stay physically active during Coronavirus(COVID-19) pandemic?

How to Stay physically active during Coronavirus(COVID-19) pandemic?

Healthy Diet and Nutrition Tips for Women

How to Stay physically active during Coronavirus(COVID-19) pandemic?

In accordance with the COVID-19 pandemic, life has changed, and you spent too much time watching streaming television or thoughtless work on the Internet? Suddenly he began to work from home, frequent trips to the refrigerator. As a result, our physical condition has changed for the worse. Physical activity can be a problem.

Although it’s more difficult to exercise during a pandemic, it’s more important than ever. Now you are sure that your body and immune system are in shape, because this healthy body is the best protection against COVID-19 infection. We know that this allows you to optimize your health. Exercise is a lifestyle that not only requires physical preparation, but also helps us better understand our diet, improve sleep and helps to better cope with stress. In addition, physical activity can enhance immunity. Thus, physical fitness work is a great place to start.

There are many easy ways to stay within your home. To include traffic in your daily calendar. Depending on what you need for life, you can set aside 30-60 minutes. Strategies are effective technologies for improving your health.

Here are a few strategies to help you increase your fitness level, which doesn’t require equipment or costs money:

  • STAND EVERY HOUR:

Be sure to get up and stand for several minutes, at least once an hour. This simple strategy can neutralize most of the negative effects of sedentary health on your health. Setting a timer on your phone can be a good reminder.

  • STAIRS:

Climbing stairs is a great way to get in shape. Go up and down the stairs until you are wound up and your muscles are tired. Allow a few minutes to recover, then 2-3 times. If we have no steps in our house, then there are local high schools and community colleges.

  • TAKE A WALK:

If you want to safely go outside, take a walk or take a walk in a quiet area of the city. Many popular routes are crowded. If you cannot go outside, go through circles in your home.

  • EAT LOTS OF FRUITS AND VEGETABLES:

Fruits and vegetables are one of the most important products for providing vitamins, minerals, and cellular acid, in which our body needs good health and normal immune function.

We should strive to eat at least 5 servings (approximately 400 g) of fruits and vegetables every day. Fresh, frozen, canned, dried, and juices (maximum 1 serving per day) are considered part.

Different fruits and vegetables contain various combinations of vitamins, minerals, and phytochemicals; if possible, add a variety of dishes to your daily meal.

  • CHOOSE WHOLE GRAINS INSTEAD OF PEELED:

Whole grains, unlike refined grains, represent most of the structure of grains that contain vitamins, minerals, and fiber. In addition, whole grain is also a factor in making us feel confident.

  • REPLACE SATURATED FATS WITH UNSATURATED FATS:

Fats are an important part of a healthy diet. However, not everyone affects our health equally. Replacing saturated fats with unsaturated fats can help lower LDL (bad) cholesterol and lower your risk of heart disease. We can do this by eating foods such as fatty meats, high-fat dairy products, and tropical oils such as coconut oil and added foods like nuts, oily fish, and vegetable oils like olive and rapeseed oil.

  • SUGAR, SALT AND SUGAR CONTENT

Potato chips, chocolate, and sugary drinks, if consumed in large quantities. They should only be in small quantities and consumed from time to time.

In addition to taking nutritional and nutritional supplements, you must also take appropriate precautions to fight against the Covid-19.

Healthy Diet Tips: How to make skin glowing with a healthy diet

Healthy Diet Tips: How to make skin glowing with a healthy diet

Nutrition Tips for Women

Healthy Diet Tips: How to make skin glowing with a healthy diet

We are composed of matter and spirit. This means that our skin is full of life and activity. It must be a healthy and nutritious organism.

However, beauty is an internal phenomenon. As people say, it is reflected in the radiance of man. The definition of beauty is one of the most visible manifestations.

Modern cosmetic procedures are aimed at giving each skin cell the opportunity to shine from the inside and pulsate with energy and radiance. Typical causes include age, stress, unhealthy lifestyle, smoking, alcohol, drug addiction, poor eating habits, hormonal changes in the body, and poor digestion. There are many natural cosmetic tips for radiant skin, which also help in cleaning and rejuvenating the skin.

  • Drink Water

If you read the interview of any actor or model, the only secret they would always share about their skincare regimen is their habit of drinking gallons of regular water. Hydration is a key to a radiant glow. The water acts as a natural detox and cleanses all toxins. Also eat plenty of fruits and vegetables that are high in water, such as watermelon, cucumber, orange, strawberry, grapefruit, and melon. Doing so helps to improve skin health.

Have plenty of seasonal fruits and vegetables:

Summers are upon us, so make sure that you eat all seasonal fruits and vegetables. Watermelon, cucumbers, oranges, melons are loaded with vitamin C, which is the most important antioxidant for healthy skin – it prevents aging and helps to give a natural glow. Cucumbers are also loaded with silica, a mineral that can work wonders with your skin.

  • Have a balanced diet:

Eat all the main nutrients, if possible, reduce the starch and have more fiber. Starchy carbohydrates have long sugar molecules that are responsible for causing the skin and body to age prematurely. Fill your plate with more fiber-rich vegetables. These antioxidant-rich vegetables induce a natural glow to your skin; they have a good effect on your blood sugar levels.

  • Drink Herbal Tea:

It is recommended to drink soothing green tea and herbal tea once or twice a day to ensure a constant flow of antioxidants. Antioxidants provide the necessary activity of free radicals, which are responsible for aging, wrinkles, and dull skin.

  • Eat less sugary foods:

Sugar is not good for our body in terms of nutrition. Eating too many sugary foods or drinking sweet carbonated beverages has also been linked to poor skin health and skin damage. Be very careful with artificial sweeteners; they tend to contain an immense amount of fructose and aspartame, the excess of which can leave your skin devoid of its natural glow.

  • Eat healthier fats:

Our skin is made of fat, so you should eat enough fat so as not to compromise the natural elasticity and shine of your skin. But when it comes to ‘fats’, you have to be very careful with the guy. The fats from junk food and sugary treats make your skin dull. Having more ‘good fats’ like walnuts, avocado, and olive oil helps to make the skin of the sea younger, taut, and less wrinkled.

  • Don’t eat spicy food:

“Don’t eat spicy and fermented foods, salt, citrus fruits, fried foods. Instead, prefer softer foods like rice, oatmeal, and applesauce,”

Be sure to follow these tips and see the impact for yourself. Incorporate foods for radiant skin in your diet. It will help you a lot in natural skincare.

Which energy nutrition supplements can help improve women’s health?

Which energy nutrition supplements can help improve women’s health?

Improve Your Immune System

Which energy nutrition supplements can help improve women's health?

  • Leafy Green Vegetables:  Enriched with iron content, leafy green vegetables like spinach have a natural source of calcium, which is good for your bone strength. Not only this, but these green leafy vegetables are also loaded with magnesium, vitamin K, vitamin C, and phytonutrients that have a package for bone health.
  • Whole Grains: Include whole grains like brown rice, quinoa, bran flakes, and whole-grain panels to increase the fiber content in your body. Another reason why you should add whole grains to your diet is to improve digestive problems. If your digestive system is clean, it can prevent flatulence, constipation, and even colon cancer.
  • Nuts: This delicious food is known as the inexhaustible source of essential vitamins, minerals, and healthy fats. They are good for your bones and sharpen your memory. Almonds are loaded with bone-building minerals like magnesium and are also a great source of calcium. Walnuts contain excellent sources of omega-3 fats, which result in bone preservation and strengthening. Pistachios are not only delicious, but they are also rich in magnesium, potassium, and vitamin B6. Therefore, eat a handful of walnuts every day and improve your general health.
  • Eggs:  Eggs provide a non-dairy source of calcium. They are enriched with vitamin D, which contributes to overall health.
  • Onions: Onions have incredible bone-strengthening potential, as they contain a certain type of polyphenol that increases bone health. Eating onions once a day or more helps improve your bone mass by 5 percent, according to a study. A study of women over 50 identified those who ate selected onions with a 20 percent lower risk of a hip fracture than those who did not eat specific onions.
  • Blueberries: Do you want to delay your aging process? Then add blueberries to your diet. Blueberries contain a surprising anti-aging property, called anthocyanins. They also prevent memory loss, maintain blood pressure levels, and improve motor skills. High in antioxidants, they fight free radicals and wrinkles.
  • Yogurt: One of the oldest foods to improve health, yogurt should be eaten regularly. The “probiotic bacteria” in yogurt aids digestion, reduces inflammation and develops immunity. Yogurt also has a bone-strengthening component: calcium and helps reduce problems related to irritable bowel syndrome, vaginal infections, inflammatory disorders of the digestive tract, and stomach ulcers.
  • Tofu and soy milk: a highly nutritious food, tofu is enriched with protein and iron. It also contains other minerals like manganese, phosphorus, and selenium that strengthen bones. You can also include soy milk in your diet, as these two foods are an excellent source of non-dairy calcium.
  • Parmesan cheese: Parmesan is a good source of calcium. And if you’re taking care of your weight, add Parmesan cheese to your diet. It does not contain lactose, is easy to digest, and is enriched with phosphate.
  • Oats: Start your day with a bowl of oatmeal. Oatmeal helps maintain your cholesterol level, as they are rich in soluble and insoluble fiber. Losing weight, maintaining cholesterol levels, and improving digestion are some of the benefits of eating oatmeal.
  • Tomatoes: Tomatoes help prevent breast and cervical cancer. They promote heart health and protect against cardiovascular disease.
  • Milk: High in calcium, potassium, vitamin B12, and riboflavin, milk also provides you with healthy, radiant, healthy bones, teeth, and skin. Milk can also reduce the risk of breast and colon cancer.

It is always better to satisfy the need for a healthy and balanced diet. If this is difficult to do, you need to consider using boosters and supplements made from natural energy.

Which nutrition supplements can help to control high cholesterol

Which nutrition supplements can help to control high cholesterol

Natural Health Boosters

Which nutrition supplements can help to control high cholesterol

High cholesterol increases the risk of heart disease and heart attacks. Medications can help improve your cholesterol. But if you prefer to change your lifestyle first to improve your cholesterol, try these five healthy changes.

If you are already taking medication, these changes can improve their cholesterol-lowering effect.

  1. Eat heart-healthy foods

Some changes in your diet can lower cholesterol and improve your heart health:

  • Reduce saturated fat: Saturated fats, found mainly in red meat and whole dairy products, increase total cholesterol. Decreasing your saturated fat intake can lower your low-density lipoprotein (LDL) cholesterol, the “bad” cholesterol.
  • Eliminate trans fats: Trans fats, sometimes listed on food labels as “partially hydrogenated vegetable oil,” are often used in store-bought margarines and cookies, biscuits, and cakes. Trans fats increase cholesterol levels in general.
  • Eat foods rich in omega-3 fatty acids: Omega-3 fatty acids do not affect LDL cholesterol. But they have other heart-healthy benefits, including lowering blood pressure. Foods with omega-3 fatty acids include salmon, mackerel, herring, walnuts, and flax seeds.
  • Increase soluble fiber: Soluble fiber can reduce the absorption of cholesterol into the bloodstream. Soluble fiber is found in foods such as oats, beans, Brussels sprouts, apples, and pears.
  • Add whey protein: Whey protein, found in dairy products, may explain many of the health benefits attributed to dairy. Studies have shown that whey protein supplementation lowers both LDL and total cholesterol, as well as blood pressure.
  1. Exercise almost every day of the week and increase your physical activity.

Exercise can improve cholesterol: Moderate physical activity can help increase high-density lipoprotein (HDL) cholesterol, “good” cholesterol. With your doctor’s approval, get up to at least 30 minutes of exercise five times a week or vigorous aerobic activity for 20 minutes three times a week.

Adding physical activity, even at short intervals several times a day can help you begin to lose weight. To consider:

  • Take a brisk daily walk during lunchtime
  • Riding a bike to work
  • Play a favorite sport.
  • To stay motivated, consider finding an exercise buddy or joining an exercise group.
  1. Quit smoking

Quitting smoking improves your HDL cholesterol level. The benefits happen quickly:

  • Within 20 minutes of quitting, your blood pressure and heart rate recover from the cigarette-induced spike.
  • Within three months of quitting smoking, your blood circulation and lung function begin to improve.
  • Within a year of quitting smoking, your risk of heart disease is half that of a smoker
  1. Lose weight

Wearing even a few extra pounds can increase cholesterol. Small changes add up. If you drink sugary drinks, switch to tap water. Eat popcorn or popped pretzels, but keep track of calories. If you crave something sweet, try sherbet or sweets with little or no fat, like jelly beans.

For example, use a ladder in your daily life. Take a walk during work breaks. Try increasing the activity of cakes, such as cooked food or gardening.

  1. Drink alcohol only in moderation

Moderate alcohol consumption has been linked to higher levels of HDL cholesterol, but the benefits are not strong enough to recommend alcohol to anyone who has not yet drunk.

If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men over 65, and up to two drinks a day for men 65 and under.

Too much alcohol can lead to serious health problems, such as high blood pressure, heart failure, and stroke.

If lifestyle changes aren’t enough …

Sometimes changing a healthy lifestyle is not enough to lower cholesterol. If your doctor recommends medications that can help you lower your cholesterol, take them as directed, while continuing to change your lifestyle. Lifestyle changes can help you keep your medication low.

How to control diabetes with healthy nutrition

How to control diabetes with healthy nutrition

Natural Health Boosters

How to control diabetes with healthy nutrition

Finding out which foods are best when you have diabetes can be difficult. The main goal is to keep your blood sugar under control.

However, it is also important to eat foods that help prevent diabetes complications, such as heart disease.

Here are the best foods for diabetics, type 1 & type 2 both.

  • Fatty fish:

Fatty fish is one of the most healthy foods on the planet.

Salmon, sardines, herring, anchovies, and mackerel are excellent sources of omega-3 fatty acids DHA and EPA, which have great benefits for heart health.

It is especially important for diabetics who have an increased risk of heart disease and stroke.

DHA and EPA protect cells that line the blood vessels, reduce markers of inflammation, and improve arterial function after eating.

A number of observational studies show that people who regularly eat oily fish have a lower risk of heart failure and are less likely to die from heart disease.

Studies in older men and women who consumed oily fish 5-7 days a week for 8 weeks showed a significant decrease in triglycerides and inflammatory markers.

Fish is also a great source of high-quality protein that helps you feel full and boosts your metabolic rate.

  • Leafy Greens:

Leafy green vegetables remain nutritious and low in calories.

They also contain little digestible carbohydrates, which increase blood sugar.

Spinach, cabbage and other leafy greens are good sources of several vitamins and minerals, including vitamin C.

In one study, an increase in vitamin C intake led to a decrease in inflammatory markers and fasting blood sugar for people with type 2 diabetes or high blood pressure.

In addition, leafy greens are a good source of lutein and zeaxanthin antioxidants.

These antioxidants protect your eyes from macular degeneration and cataracts, which are common complications of diabetes.

  • Cinnamon:

Cinnamon is a delicious spice with a powerful antioxidant effect.

Several controlled studies have shown that cinnamon can lower blood sugar and improve insulin sensitivity.

Long-term diabetes control is usually determined by measuring hemoglobin A1c, which reflects your average blood sugar in 2-3 months.

In one study, patients with type 2 diabetes who took cinnamon for 90 days had a more than twofold decrease in hemoglobin A1c compared to those who received only standard care.

A recent analysis of 10 studies showed that cinnamon can also lower cholesterol and triglycerides.

However, several studies have failed to show that cinnamon raises blood sugar or cholesterol, including in adolescents with type 1 diabetes.

In addition, you should limit your intake of cassia cinnamon – the type found in most grocery stores – to less than 1 teaspoon per day.

It contains coumarin, which is associated with health problems at higher doses.

On the other hand, Ceylon (“true”) cinnamon is much less coumarin.

  • Eggs:

Eggs provide amazing health benefits. In fact, they are one of the best products to support you for hours. Eating eggs regularly can also reduce the risk of heart disease in several ways. Eggs reduce inflammation, improve insulin sensitivity, increase your “good” HDL cholesterol, and change the size and shape of your “bad” LDL cholesterol. In one study, people with type 2 diabetes who consumed 2 eggs a day on a high protein diet had high cholesterol and blood sugar. In addition, antioxidants that protect the eyes from disease. Just be sure to eat whole eggs. The benefits of eggs are mainly related to the nutrients found in the yolk, not white.

Uncontrolled diabetes increases the risk of a number of serious illnesses. However, eating foods that help control blood sugar, insulin and inflammation can significantly reduce the risk of complications.

How to boost stamina In a natural way during Pandemic

How to boost stamina In a natural way during Pandemic

natural healthy energy boosters

How to boost stamina In a natural way during Pandemic

As we slowly leave our homes and start going to the office, we discover that the stamina to do so is not there. It’s time to rewire: we just have to take small steps to get to where we want to be and do it in a systematic way.

‘COVID-19’ and ‘stay home’ are some of the most popular words for the past three months. The ongoing pandemic has made severe changes to our lifestyle, indirectly affecting our physical and psychological well-being. We go from working from the office to the writers in our house, from dining in restaurants to simply eating at home, from going to the gym every day to do daily housework: our lives are reconnected and our movements are restricted. While there are many who found a way to exercise on a daily basis and follow a healthy eating pattern, but for most of us it was just sitting down, eating all the delicious and decades-long homemade snacks, which we were missing due to the fever of life. daily.

Today, as we slowly leave our homes and start going to the office, we discover that the stamina to doing so is not there. We can easily and feel the need to strain mentally and physically to do what we used to do without putting in the extra effort. But do not worry! It’s time to rewire: we just have to take small steps to get to where we want to be and do it systematically.

Here are simple ways to boost your stamina:

  • Eat at the right time:

This is of great importance to our system. The waiting time is 30 minutes up or down. This means that the energy level remains stable and does not fluctuate from maximum to minimum. This will help your body calm down; This is to balance hormones, keeping you charged.

  • Eat Nutrient-Rich Foods:

One of the best things that happened during the blockage was that we ate fresh, homemade food, mostly from fresh ingredients. We learned how to make pizza and hamburgers at home, but all from fresh and healthy ingredients. Any food closest to its natural form, least processed and seasonal, is the best for your health. You can cheat food only 1-2 times a week. Nutrient-rich foods add health, while processed and refined foods add empty calories, leaving you without energy and feeling depressed. Fermented foods add beneficial bacteria that support intestinal health and the efficient absorption of nutrients.

  • Drink, drink and drink plenty of water:

We are in the thick of the summer and need hydration. Even mild dehydration leaves us exhausted; therefore, you need to take a sufficient amount of liquid, and a simple glass of water is the best option. But if drinking water alone is monotonous, you may have fresh lemon water, coconut water, fresh iced tea, a halger or an aman panna without sugar or with a minimum amount of sugar. Bael Sherbet is another amazing drink you can try. Again, rediscovering the food, I am sure that you must have found many traditional summer drinks that require very little work and are very moisturizing. But keep caffeine to a minimum!

  • Include nuts and seeds in your diet:

You can dunk them if you think that they are “gara” in the summer. You can even add nuts to your summer drinks. Almond tandai is a healthy drink that you can drink even in summer. We just need one ounce of nuts and seeds per day – 15-20 almonds, one walnut and a teaspoon of seeds. Nuts add healthy fats, fiber, protein and, most importantly, antioxidants, which are known to cleanse free radicals from our system. They are great for boosting immunity too.

  • Back to exercises:

Those who took this time to do nothing in the exercise space should restart. Never mind where you were when the lock occurred, you have to start all over again. Do not immediately return to a high level of exercise – go there slowly. And those who maintained an average level of exercise can move on to the next level, but gradually.

This is a test time, and although much has not yet been resolved, minimal social contact. We need to survive and find good habits that were supposed to process food at home, process food, hygiene of hands and body, spend quality time with family and sit still. Each cloud has a silver lining, and the sun shines after every dark night.

Be safe, be healthy and return to the zone!

Beverages that boost your heart health

Beverages that boost your heart health

Healthy Diet for Women

Beverages that boost your heart health

You probably know that proper nutrition can help keep your heart healthy, but did you know that what you drink can also keep your ticker in shape? Here are some of the heartiest drinks, backed by significant scientific research:

  • Coffee

Although this was once considered a vice, we now know that drinking coffee has many “health benefits”, including benefits for the cardiovascular system. The journal Circulation showed that people who drank three to five cups of coffee a day had a significantly lower risk of heart disease. Other studies have shown that moderate coffee consumption (about four cups per day) is also associated with a lower risk of stroke and heart failure.

Smart ways to enjoy: more is not necessarily better when it comes to coffee. Three to five cups per day show cardiac and other health benefits. In addition, some people feel nervous or may have trouble sleeping. Make sure you maintain healthy coffee by limiting the amount of cream high in saturated fat and sugar.

  • Red wine

In recent years, some studies have linked moderate alcohol consumption to a decrease in heart disease. Researchers believe that the compounds found in red wine, known as polyphenols, can help reduce inflammation and improve blood circulation.

If you drink alcohol, including red wine, do it in moderation. Moderate drinking means an average of one to two drinks per day for men and one drink per day for women. (One drink is 12 ounces of beer, 4 ounces of wine, 1.5 ounces of strong alcoholic beverages per 80 ounces or 1 ounce of strong alcoholic beverages per 100 ounces.) Men over 65 years of age should limit their alcohol consumption to no more than one drink per day. Age-related changes, including reduced ability to absorb alcohol, lead to an increased risk, regardless of gender.

  • Tea

There is much evidence that tea can help improve heart health.

This is because tea – green or black – is a good source of compounds known as catechins, which are part of a group of herbal chemicals called flavonoids. Studies show that flavonoids can help reduce inflammation and, in turn, reduce the accumulation of plaque inside the arteries.

Iced tea or hot tea is a healthy, non-nutritive drink unless you add cream or sugar. Black and green tea contains a moderate amount of caffeine – from 20 to 45 mg per cup of eight ounces. This is about half as much caffeine as in 8 ounces of coffee. If you are sensitive to caffeine, drink tea at the beginning of the day (before noon) and limit it to three cups or less.

  • 100% Concord grape juice

Would you like to drink wine to get heart health benefits? No problems! Dark purple Concord grapes in 100% grape juice provide strong plant polyphenols; in fact, 100% grape juice made from this particular grape has many of the same benefits as red wine and polyphenols and also promotes healthy blood circulation.

Concord grapes are hard to find fresh, but you can enjoy 100% grape juice made from this American superfruit all year long. He is delightful on his own, mixed with shelter as a spritzer or as a cocktail. One of my favorite ways to enjoy is Sangria from Concord Grape Virgo. It is delicious, easy to make, and perfect for any occasion.

How To Boost Your Immune System To Reduce The Chances Of Getting Infected By Covid-19?

How To Boost Your Immune System To Reduce The Chances Of Getting Infected By Covid-19?

natural healthy energy boosters

Covid- 19, commonly known as coronavirus, has posed imminent dangers to humanity.  It has affected a large number of people globally. However, it has been found that more men are vulnerable to the viruses compared to women. One of the potential reasons for this is the bad habits among men and their risky behavior. But the question that arises is what can help men in fighting the Covid-19 pandemic? Well, it’s none other than their own immune system. A strong immune system is essential for fighting the Covid- 19 pandemic. While maintaining hygiene standards is important, but improving your immunity is of paramount importance at this stage.

How To Boost Your Immune System?

If you have robust immunity, you’re less likely to get affected with virus. Hence, it has become very crucial for men to incorporate positive changes in the lifestyle to stay healthy and fight infections. The immune system can be improved with the natural diet as well as with the intake of supplements and immunity boosting foods. Here are some ways to make your immune system strong:

  • Improve your diet

Our diet plays a significant role in the maintenance of health and immunity. You should consume a diet that is low in carbohydrates to minimize the risk of high blood pressure and diabetes. To stay fit, you should focus on consuming a protein rich diet. Further, you should consume foods that are rich in antioxidants and essential vitamins.  Consuming certain foods such as mushrooms, tomatoes, green vegetables can help you to make your body strong against the infections.

Moreover, the intake of health supplements that are high sources of fatty acids can also be beneficial.  Some natural immunity health boosters include ginger, gooseberries, and turmeric.  There are several sorts of herbs such as garlic, black cumin etc. that can strengthen your immune system.

 

  • Get enough amount of sleep

 Don’t compromise on your sleep.  Take an adequate amount of sleep because it revitalizes your body. You should set up a schedule and stick to it everyday.  For a good hygiene and immunity system, you should sleep for around 7-8 hours. It’s because inadequate sleep may make you feel tired and may affect the body functions that can directly impact your immunity.

 

  • Keep yourself hydrated

 You should drink at least 7-10 glasses of water to keep yourself hydrated.  Drinking plenty of water removes waste from your body, prevent infections and make sure that your cells get the essential nutrients. It also helps in the proper functioning of the organs.

How To Boost Your Immune System
  • Regular exercise

 A daily exercise routine must be followed for an effective immune system.  People who do regular exercise are less likely to fall sick as compared to those who don’t.  Exercise helps in controlling body weight, reduces blood pressure and protects against a variety of diseases. It reduces the amount of toxins in the body. You should exercise for at least 30-45 minutes based on your energy level.  It’s a good time to follow a daily exercise routine. There are a number of you tube channels to guide you on various exercises based on your body type. It’s a crucial step in improving your immunity.

 Reduce stress

 The current time may have an impact on your mental wellbeing. The constant indoor stay and the growing stress due to the pandemic may deeply affect your mental health.  Moreover, stress reduces the functioning of the immune system and might negatively affect you.  You are likely to make bad decisions when you’re in stress. Hence, you should look for different ways to minimize the level of stress.

  • Do meditation

When you’re in stress, your body releases a hormone named cortisol that makes your body vulnerable to infections.  This may leave you full of anxiety. Hence, the best way to do away with the stress is to practice meditation and stay calm.

  • Don’t smoke or consume alcohol

Since Covid-19 is a respiratory disease, it damages the lungs.  It also affects breathing. Hence, individuals who are suffering from prior lung diseases are more susceptible to the virus. Smoking too much may result in the weakening of your lung capacity. It also destroys the cells of the respiratory tract that protect the body against viruses.  So, if you want to minimize the risk of getting infected by coronavirus, try quitting smoking.

  • Don’t travel unnecessarily

Avoid unnecessary travels.  Try to avoid traveling in public transport to reduce the risk of getting exposed to the virus.  If it’s important for you to travel, keep yourself protected by carrying a hand sanitizer and covering your mouth by mask. Sanitize your hand every time you touch the surface.

 Supplements and immunity boosting foods than make the immune system strong

The need of the time is to boost your immune system to fight against the virus.  Although, the above mentioned tips will help you to strengthen your immune system but there are certain supplements to boost your immune system. A few of the supplements and super foods that can help you in making your immune system strong are:

  • Zinc

 Zinc is an essential component of white blood cells that fight viruses and infections.  Deficiency of zinc in the body can make an individual more vulnerable to infections. Hence, it’s necessary to take an adequate amount of zinc.

  • Turmeric and Garlic

Curcumin, a compound that is found in turmeric improves the functioning of the immune system.  Similarly, garlic possesses anti-inflammatory and antibacterial properties that enhance the immunity.

  • Vitamin C

Vitamin C is the best nutrient to boost the immunity. It protects the body against flu and cold.  Being a strong antioxidant, it protects the body from the stress damages.  Vitamin C has significantly helped the individuals suffering from acute respiratory distress syndrome.

  • Elderberry

Elderberries are rich sources of phosphorous, iron, copper and vitamins.  The antibacterial properties of elderberries help in fighting against cold.

  • Vitamin D

Vitamin D protects against respiratory tract infections.  You should consume Vitamin D supplements to boost immunity.

Besides taking a nutritious diet and health supplements, you should also take proper precautions to fight against the Covid-19 by staying indoors, maintaining social distancing and avoiding unhealthy food.

Increasing Immunity To Fight Against Corona Virus

Increasing Immunity To Fight Against Corona Virus

Natural Health Boosters
The outbreak of coronavirus pandemic has left us all to fight a continuous battle to safeguard our health. Although, the infectious disease is affecting all individuals but the pregnant women are more prone to getting infected by it. The reason behind this is that their immune system weakens during pregnancy. Hence, the best way to fight the pandemic is to build your immunity and take precautions to stay away from it.  When it comes to fighting pandemic, precautions such as washing hands, covering your face are fundamental but what gives you an edge in staying healthy is your immunity. Why Is It Essential To Make Your Immune System Strong To Stay Safe From Corona virus? Your immune system protects you from illness, germs and toxins. It helps you to build resilience against infections.  If your immune system is not strong enough to defend your body against viruses and infections, the functioning of essential body organs may get affected.  At the time of pregnancy, certain changes take place in the immune system of women.  Moreover, the immune system plays an important role in maintaining a healthy pregnancy. This makes it more important to boost the women immune system to fight against Covid-19.

Essential Ways To Boost Your Immunity

Although, you might feel a little weak but there are few things you can do to make your immune system strong to protect yourself from viruses and infections.

  • Don’t skip Workout

Workout is one of the best ways to enhance your immune system. It results in better circulation of the blood cells and antibodies. Doing regular workout also minimizes the stress and chances of catching infections and viruses. However, exercise should be done in moderation. Doing too much exercise may devitalize your immune system and reduce your energy. It’s recommended to exercise daily for 25-60 minutes.

  • Don’t take too much stress

Your mental health and immune system are directly connected with each other.  When you take huge amount of stress, your body releases a hormone that affects your immune system. Moreover, it has been found out that women who take stress are more vulnerable to viruses.  It’s because women who are in stress don’t take care of their eating habits that affects their immunity.

  • Take care of your diet

A healthy and strong immune system fights infections faster. When you have a weak immune system, your body is less likely to fight the infections. Hence, it’s essential that women that a healthy diet that is rich in Vitamin C, Zinc and other antioxidants. It’s also essential to avoid processed and fried fruits.  You should include whole food and fermented food in your diet. These help in building up bacteria that boosts the immune system.

  • Don’t compromise on your sleep

 Your immune system needs an adequate amount of sleep for proper functioning. If you’re sleep deprived, your body releases hormones that keep you awake. This may affect your immune system.  So, it’s crucial for you to take enough amount of sleep to come down with cold and infections. Moreover, sleep repairs and repairs the human body.

Best diet for immune system

Immunity Boosting Foods

 Since there is no vaccine available for the Covid-19 yet, there are some natural energy boost foods that you can inculcate in your diet to cope up with the infections.

  • Yoghurt

  Yoghurt helps in the formation of bacteria that safeguard you from the virus.  It’s a natural probiotic that is essential for your body. You can even resort to health supplements because for a better immunity, you need probiotics.

  • Turmeric

Turmeric is known for its antioxidant and anti-inflammatory properties. The compound present in turmeric help in healing the wound and infections. That’s why it is recommended to drink turmeric milk.

  • Natural Antivirus foods

Tulsi leaves, ginger are the immunity boosters that ensure protection from flu and viruses. For strengthening immunity and removing toxins, you can have tulsi drink.

  • Vitamins

Vitamin C and Vitamin D are crucial for boosting immunity. You should consume foods and vegetables that are rich sources of Vitamins.

  • Zinc

Zinc is another essential nutrient that improves your metabolism and immune system. You can take zinc supplements or diet that contains zinc.

Which Food Supplements Should Women Take To Improve Their Immunity?

To meet up the nutrient deficiencies and boost the immunity system, women take supplements such as folic acids and vitamins. However, in addition to these food supplements, women should take the following nutritional supplements as well:

  • Calcium

Calcium is required to strengthen the bones. It is required for the proper development of bones. Women should intake adequate calcium through health supplements to fulfill the deficiency of calcium.

  • Iron

The demand for iron increases in women especially during pregnancy to cover up the blood and oxygen requirements.

  • Magnesium

Deficiency of pregnancy may increase the chances of hypertension. Food supplements help in reducing the risk of various complications that may arise in women during pregnancy.

  • Folic acids

Folic acid prevents the brain and spinal cord defects.

Your own safety lies in your own hands. Hence, you should take adequate measures to enhance your immune system by taking nutritious diet and energy boosting supplements.

How Men Can Stay Physically Fit In A Pandemic?

How Men Can Stay Physically Fit In A Pandemic?

Fitness At Home

With gyms being closed down due to the corona virus pandemic, maintaining your physical fitness can be quite difficult. However, it does not mean that you have to give up your daily fitness routine.  There are numerous exercises you can do with a minimum amount of equipment to ensure your workout and maintain your health.

Why Is Physical Activity So Significant?

Well, doing regular exercise can prevent premature deaths and reduces the risks of chronic diseases. Exercising also prevents cancer, diabetes, and heart diseases. Hence, you should follow a daily exercise routine to maintain your physical fitness and minimize the chances of various health diseases.

How You Can Maintain Your Physical Fitness At Home?

The corona virus pandemic can’t stop you from doing exercise if you have a strong determination to stay fit and healthy.  You can do plenty of exercises while staying at home. Read on to have a look at different ways to exercise at home.

  • Weight/ resistance training

Most of us don’t have a gym at our home but still, exercise can be done using limited dumbbells. If you don’t have a dumbbell, you can make your own weights from the various items of daily use. You can use heavy cans, books or other heavy materials and try weightlifting.

If you want to do bench pressing using weights, lie on your back, press the weights by holding them in your hands.

Bodyweight exercises

You can choose a combination of several body weight exercises to build your muscles.

Squats

You can do 2-3 sets of squash and increase the number progressively. To do squats, begin by standing up, then drop your buttocks backward and bend your knees.

Pushups

The men who are beginners can try pushups. To do pushups you should begin by keeping your knees to the ground.

Planking

You can also do planks to make your abs stronger. For doing planks, lie on your stomach, bend your elbows and push up to the forearms. Do this for a minimum time of 10-20 seconds and do it continuously.

Lunges

Keep your one leg forward and bend your knees. You should take care that your front knee does not go past your toes. You can also practice reverse lunges by taking a step in backward position. Some men find it easier to do side lunges.

Tips for Men
  • Cardio exercises

You can also do several cardio exercises such as lapsing around the house, climbing stairs etc.  A few of the cardio exercises that you can easily do while being at home are:

Crab walk

It’s the best way to increase the flow of your blood. It makes your upper arms strong and also works for your legs and back.

Jumping jacks

Jumping jacks is an exercise to widen your legs.  This exercise stimulates your heart muscles and relieves you from block or strokes. You can easily do this exercise from the comfort of your home.

Russian twist

It’s the best exercise for your abdomen. To do Russian twist, you should lean on your back at 45 degree angle, bent your knees and make a V shape between your upper body and thighs.

Dead bugs

It’s a great exercise to improve the flexibility of the body and strengthen the muscles. For doing this exercise, lie on your back and extend your legs and arms towards the ceiling. Put your right hand behind your head and lower your left leg.

Jogging/ Walking

You can improve your cardio by jogging in your neighborhood and following the social distancing guidelines. Avoid going in overcrowded places for walks, take adequate precautions and maintain social distancing.

You do not need any special skills to do fitness exercises. All you need to have is a strong determination and zeal to maintain your health. You can follow a daily exercise routine even at your home if you want to feel physically and mentally good.

How to maintain your fitness while staying at home during the pandemic?

How to maintain your fitness while staying at home during the pandemic?

The coronavirus pandemic has affected our life beyond imagination. It has not only forced us into staying at home but has also affected our physical activities. Many women who are fitness freak have found a change in their daily exercise routine due to the closure of gyms and fitness centers.
However, you need not to worry about your fitness if you’re stuck at home due to the pandemic. It’s possible for you to be fit and reduce the chances of inactivity by performing simple exercises at your home with minimal equipment.

At Home Exercises For Women

Regular exercise helps in the maintenance of a healthy lifestyle and mindset. It also removes bacteria from the lungs and airways. We’ve rounded up a few at-home exercises that you can do easily do at your home.

  • Glute Bridge

This is the best exercise for warming up the muscles and glutes. You can begin with a regular glute bridge and move forward to a more effective single leg bridge. It targets your hamstrings and glutes.

  • Chair squat

Squats help in strengthening your legs and core. Stand in front of the chair. Your feet should be shoulder width apart and toes should be pointed in the forward direction.  Bend your knees and take your hips in a backward direction with your chest and head up.  Touch your chair with your butt and get back to the original position.

  • Step ups

Step-ups is a good exercise to form balance, stabilization and build strength. For extra resistance, you can add weight on either side of the body.

  • Wall sits

It’s the most effective exercise for activating your glutes and hamstrings. For a better workout, you can follow an approach of equal work and rest. For instance, you can work out for 40 seconds and rest for 40 seconds. You can repeat this exercise until you feel exhausted.

  • Push ups

It’s a full body exercise that enhances your strength.  It lays emphasis on your upper body and muscles. If you find difficulty in doing regular exercise, you can try knee pushups. It’s a beginner style push-up you can do before going for standard push-ups.

  • Shoulder taps

For building stability and strength, shoulder taps is the best exercise. There are a number of variations of shoulder taps you can try. It basically targets your transverse abdominals. It helps in strengthening your core and gaining stability.

 

Nutrition Tips for Women
  • Brain dog

It’s a simple exercise that increases stability and relieves you from back pain. It also makes your posture better. You should use the right techniques and alignment to get the most benefits from this exercise.

  • Bicycle crunches

This is an excellent exercise for improving your obliques, and rectus abdominis. Apart from toning your abs, this exercise will also help in toning your thighs because your hamstrings as well as your quads shall be used when you exercise.

  • Dead bug

This exercise helps in building your core muscles and improves stabilization.  It also protects your lower back and relieves your pain. It’s a supine abdominal exercise that is done by lying on your back.  You can begin this exercise by doing 1-3 sets daily and gradually increasing the number of sets.  You can perform advanced variations of this exercise once you have mastered it.

  • Burpees

It’s a high intensity exercise for improving your heart rate. Initially, you can try a 2:1 approach while doing this exercise. Push for 20 seconds, and then take a rest for 10 seconds. You should do this exercise repetitively for gaining full body endurance.

  • Mountain climbers

Mountain climbers help in building endurance, strength and stamina.  You can try its different variations. For instance, if you want your heart rate to be up, you should be fast.  By doing this exercise you’ll get a total-body workout. Your upper body begins to stabilize as to do the moves. Being a cardio exercise, it will benefit your heart health.

It’s the right time to inculcate exercise in your daily routine for gaining the health benefits. The coronavirus pandemic has offered unlimited time to improve your health by doing exercise while staying within the boundaries of your home.  There are unlimited videos on various online platforms that can guide you in doing exercise. So, buck up your belt and start exercising today!!!

Which energy nutrition supplements can help in improving male health?

Which energy nutrition supplements can help in improving male health?

Fitness Tips for Men

There is no doubt that regardless of their age, men require good nutrition to keep themselves healthy.   A healthy diet is essential for meeting the physical needs and it also decreases the risk of diseases.  However, the nutritional needs of men vary based on their age and the level of physical activities they do.  Normally, younger men require more calories as compared to older men. Older men require a diet that is rich in nutrients rather than calories.  As the person begins to near 70 years of age, their body requires more amount of calcium and phosphorous.  Hence, it’s important to be aware of the nutritional requirements based on your age.

What are the essential nutrients required by men?

 Men require good nutrition and diet for a healthy lifestyle.  A healthy diet comprising the best foods and drinks can help in getting the nutrients your body needs. Without a healthy diet, there could be high chances of chronic diseases and mental health issues.  Here are some of the main nutrients that are essential for men:

  • Vitamin D- It strengthens the skeleton and minimizes the inflammation in arteries. The deficiency of vitamin D in men arises due to insufficient consumption of ultraviolet B rays.  The foods that are a rich source of vitamin D include oily fish, meat, mushrooms, dairy products, and eggs.
  • Magnesium- Deficiency of magnesium may increase the chances of heart diseases. It’s an important nutrient that is required for many body processes.  However, most of the men fail to get the required amount of magnesium because it’s not easy to get it from diet.
  • Iodine- The production of some important hormones needs iodine. For example, it’s required for the production of T3 and T4 hormones that help in burning calories. Low level of hormones may lead to an increase in weight, tiredness etc. Food items such as eggs, yogurt are a good source of iodine.
  • Vitamin B12- Meat, eggs, yogurt, fish, and milk are some of the sources that are rich in Vitamin B12.
  • Potassium- This essential nutrient reduces the amount of sodium in the blood and helps in increasing energy in the body.

Energy nutrition Supplements

You need to consume more calories for maximizing muscle growth. The protein intake should also be increased for making the muscles strong.  It can be done without consuming health supplements, but the intake of nutritional supplements allows you to meet your goals easily.  These supplements enable you to gain more muscles.

Moreover, busy schedules make it difficult to get a proper amount of diet. So, it’s better to take health boosters along with your diet to meet up the nutrition requirements. The key food supplements that every man requires are:

  • Protein powder – Protein is one of the essential nutrients that is required by the body. It’s difficult to consume enough amount of protein in the daily diet.  On average, an adult needs 0.8 grams of protein against every kilogram of their entire body weight. Further, if you are a gym freak, you may need more amount of protein to repair and grow your muscles.
  • Creatine- Creatine is an important food supplement that is required by the man’s body. It’s naturally produced in the body. It helps in providing energy to muscles and other tissues. Consuming nutritional supplements can boost the muscle creatine content that results in improved muscle growth and strength. You should take creatine if you feel tired as a result of physical activity.
  • Multivitamins- We are well aware of the benefits of vitamins for our body. They protect us from deficiencies and improve the functioning of the body. They improve the metabolism and digestion of the body. However, most men fail to fulfill the vitamin requirements. Hence, they should take multivitamins to stay fit and healthy. The multivitamins boost the immune system, strengthens bones and tissues, and help in body development.
  • Fish oil- Fatty Acids are required by your body especially the Omega-3 fatty acids.  Fatty acids have several health benefits. Fish oil is the best source of Omega3 fatty acid.  It not only helps in reducing blood pressure but also prevents the blockage of the arteries and reduces the risk of heart diseases.
Improve Your Immune System
Improve Your Immune System
  • Branch chain amino acids- Amino acids are popularly known as the building blocks of protein. Some of the amino acids are essential for our body but the main issue is that our body does not produce these essential amino acids.  Hence, these need to be consumed via food or food supplements. But it’s not easy to consume all the essential amino acids through food. That’s why men should go for supplements for fulfilling the requirement of amino acids in the body. They reduce mental fatigue, help in the growth of muscles, fasten your recovery process, and make you stronger.

It’s always better to meet the nutritional requirements through a healthy and well-balanced diet.  If it is difficult to do so, you should consider taking natural energy boosters and supplements.

What should women eat to stay healthy?

What should women eat to stay healthy?

Nutrition Tips for Women

The nutritional requirements vary on the basis of sex, size, age, and activity levels of an individual. The nutritional needs of women are different as compared to that of men. Women need more nutrition than men. However, the increasing pressure to cope up with the demands of family and professional life makes it difficult for them to maintain a healthy diet.  But it’s the right diet and nutrition that can help them to uplift their mood, increase their energy level, and maintain a healthy lifestyle.

Women have different nutritional needs at different stages of life. The nutrition needs continue to evolve as the body goes through different changes.  This makes it all the more important for women to make changes in their diet to meet the changing body needs.

While women need low calories as compared to men but the vitamin and mineral needs in the women are quite high.  Since a lot of hormonal changes take place in women, hence they require a higher amount of natural health boosters like iron, magnesium, calcium, and vitamins.

Why women fail to keep with the nutritional guidelines?

Women tend to neglect their dietary needs.  They may be occupied with household chores or may resort to follow an extreme diet that may result in the shortage of vital nutrients in them. Moreover, their habit of putting family on priority often leads them to neglect their diet. Dietary research also ignores the dietary needs of women.  All these scenarios result in ignorance of the daily nutritional needs of women.

Hence, it’s important for women to build their diet and nutrition plans based on essential nutritional needs. There are certain nutritional tips that you should follow to maximize your energy levels, cope up with the stress issues, and enjoy a healthy life.

What are the nutrient requirements in women?

The nutrient needs in women depend on the different stages of life. The main nutrition needs of the women are:

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  • Calcium

Calcium is required for strong bones and teeth. Calcium ensures proper functioning of the nervous system. Deficiency of calcium may result in anxiety, depression, and mood swings. It may also lead to the weakening of bones which is known as osteoporosis. Hence, it’s essential for women to take enough amount of calcium along with health supplements like magnesium and Vitamin D to keep your bones strong and healthy.

  • Iron

Iron creates hemoglobin and is essential for good health, skin, nails, and hair.  Women need more amount of iron than men due to the blood loss. However, most of the women fail to get enough amount of iron in their diet thus resulting in anaemia. This may reduce your energy level and you may feel weak and exhausted after indulging in minimum physical activity. The deficiency of iron may also lead to irritation and lack of concentration.

  • Vitamin B9

Vitamin B9, also known as folate is another essential nutrient that is required by women. It’s known as folic acid when it is taken as a health supplement.  This nutrient minimizes the chances of defects during pregnancy and reduces the risk of heart diseases and cancer. Folate deficiency may result in fatigue, mood swings and irritability.

Boost Your Immune System
Boost Your Immune System

Nutrition tips for women

Good nutrients are important for maintaining your health.  However, your eating habits may not be appropriate due to hectic and fast paced lifestyle. Here are a few nutrition tips that can help you to maintain a healthy lifestyle:

  • Eat a variety of nutritious food- You cannot get all the essential nutrients by consuming a single variety of food. Thus it’s significant that you choose different varieties of foods such as vegetables, fruits, dairy products, and grains for a balanced diet.
  • Eat plenty of fruits and vegetables- You should include different types of fruits and vegetables in your diet because they provide a good amount of fiber, Vitamin C, and antioxidants.
  • Cereals- Cereals and whole grain products include insoluble fiber, hence it’s better that you eat a lot of cereals comprising of breads, rice, and pasta.
  • Meat and fish- These are good sources of proteins. Intake of fish further reduces the risk of heart diseases and improves brain functioning.
  • Milk, Yogurt and Cheese- You should take an adequate amount of milk, yogurt, and cheese since these are rich in proteins and calcium.

When you should take health boosters?

 Usually, women face deficiency of essential nutrients such as iron, calcium, proteins, etc.  So, in addition to your diet you can also take health supplements to cover up the deficiencies. Nutritional supplements can protect you against the shortfall of the nutrients and help you to improve and maintain your health. Moreover, fulfilling your vitamin and calcium needs through supplements allows you to maintain both your long term and short team health. Also, due to hormonal changes women tend to lose their bone density faster as compared to men, so taking the food supplements can help in preventing osteoporosis. In a nutshell, the nutritional supplements help women to meet their dietary needs.